Are you confused about what to eat as a woman?
Do you ever feel like you’re giving workouts all you’ve got but you’re just not seeing progress?
It is tough being a woman and hearing the phrase “just man up”.
Trust me, I have been there when you simply want to stop the workout.
How frustrating is it when no matter what you eat you still feel you have to just struggle through 🙄
See you shouldn’t be feeling this.
This is not the norm.
Now answer me this…
Have you ever felt fatigued no matter many ZZZ you seem to get at night?
And on some days do you feel strong and lean, but other days a little squishy and like you can’t be bothered?
There is a reason that you feel like this…..
I see these symptoms all the time with my clients. I have been there myself!
And yes, our lovely hormones can play a role BUT what if I showed you that you can get out of bed and feel energised, go into workouts and smash them and even reduce pesky PMS cravings?
See, there are specific things us women have to take into account. And this is why I have created a simple step by step programme to address these issues.
The How to be a Fitter Woman programme will coach you through building sustainable eating habits, not only to boost your training but make you feel like you’re winning at life.
Are you ready to invest in yourself?
Are you ready to become a Fitter Woman?
So what does the program contain?
How to be a Fitter woman is a 3 month nutrition coaching program designed and delivered by me (AJ from pH Nutrition) and Esther from FitrWoman.
The programme will coach you ladies on how, what and when to eat, not only as a woman but also as an individual!
It is designed to balance hormones and reduce stress on the body
It will help you increase energy levels, improve sleep quality and motivation, giving you that get up and go.
It will show you how to eat and train in line with your menstrual cycle.
The course will kick off with a 14 page start guide detailing the three months ahead.
But don’t worry the programme is split into monthly blocks with a step by step pathway to follow.
And we will drip feed all the content to you through the app so you are not overwhelmed at any point.
What the programme includes:
Structured nutrition and training advice around your cycle
Individualised calorie and macronutrient breakdowns based on your goal
Drip fed content so you are not overwhelmed at any point.
Incredible amount of resources and support to educate you on how to eat, train, sleep and recover better.
Lots of fun facts on how we ladies operate and how we are different to guys
Access to our membership site FOR FREE!
Recipe packs and sample meal plans that can be chosen depending on when you train.
AND DAILY SUPPORT! You can message me through the app to troubleshoot anything!
This can be used regardless of the training you are doing. It is about providing you with a framework to follow with support from AJ and Esther.
So what are you waiting for…come join the team!
Next intake - 8th August
Who are your coaches?
I am a Registered Associate Nutritionist having completed my degree at the University of Surrey. My love of fitness and the power individualised nutrition can have on wellbeing and performance stems not only from my own training journey, which has focused on long distance running, Olympic lifting and Crossfit, but also from that of my clients.
Along with a special interest in sports and exercise nutrition, my biggest passion is clinical nutrition with a focus on womens health, pre-conception and pregnancy, with my dissertation examining the effects of nutrient deficiency before and during pregnancy on mum and baby.
The most rewarding part about coaching for me, is witnessing the sense of empowerment clients gain when they feel in control of achieving their goals, and the knock-on effects this can have on other aspects of their lives.
My purpose is to create a personalised nutrition programme to firstly help optimise your health. This will act as the foundations for us to build upon, tailoring your plan so you can spring board towards achieving your goals!
I am a sports scientist and researcher, with a particular interest (and passion for) the female athlete. I recently completed my Masters in Sport and Exercise Physiology, where, in my dissertation I investigated the effects of the menstrual cycle on running economy. I now work for FitrWoman, where I work hard trying to empower other women with the tools and knowledge that they need to work with their body and get the most out of themselves.
In another life I trained as a professional contemporary dancer, and so I understand what it is to push yourself to the max. I am now a keen runner, but enjoy all types of workout - I love a good sweat and working towards new goals.
Take a look at this short video where AJ talks through why she has created the program, what you get and some feedback from previous clients.
Sounds good, but…..
+ I am on holiday / have a work trip / go out at weekends. Should I still sign up?
Will there ever be a time when you have a clear run of doing nothing but training, sleeping and prepping food?
And nor should there be.
If you are away for more than 3 weeks of the program then wait until the next intake. If you have the odd trip, night out, wedding, weekend away etc then thats fine. We will provide you with the information and structure to manage these situations better. This is what nutrition coaching is all about.
If your plan cannot be followed during these times, it is the wrong plan.
+ Do I have to track my food intake every day?
We do advise you to track your food at specific points of the program, but this is simply to get an idea of how much you are currently eating. You need this so we can make adjustments and work towards finding a balance with your nutrition.
Often people are shocked by how much or how little they are eating! So we only ask you to do this at specific points.
There is no requirement to track your food long term at all. We provide you with different options in the plan. We have a meal system (training and anytime meals) that provides you with a clear structure to follow. We also have hand portion guides to help make better choices.
We have laid out the times to eat these depending on when you train. We have our meal breakdowns tab that calculates HOW much you need to eat for each meal. Pssst this is like magic - it shows exactly how much of each food to eat to hit your calories and macros).
And we have MyFitnessPal barcodes on all recipes so no more entering in a million ingredients!
+ When you say this isn't body composition focused what do you mean?
What we mean is that it is not a “fat loss” or “muscle gain” program. The way we have structured the program is unique. We have a system that calculates what YOUR body needs.
You then couple this with the feedback from tracking your symptoms through your cycle. This allows us to build a plan that is PERSONALISED to what your body requires.
If you need to lean out we will align your plan to help you achieve this goal. If you are lean and need to put on a little muscle and get stronger then we will coach you in how to do this!
The biggest focus of How to Be a Fitter Woman is balance and personalisation. We are all individuals. Finding a balance with your nutrition will allow for short term progress and long term results.
+ I want to get leaner AND stronger....
Ah the number one question we get! And the answer is….yes, this is for you.
The program will be set up to provide your body what it needs. The way we calculate how much you should be eating is unique to you, based on your current nutrition and lifestyle.
The meal structure and timings are the key to leaning out and getting stronger. When our clients follow the timings consistently they CRUSH it!
You may have heard that it doesn’t matter about timings etc for losing fat and gaining strength. This is kinda correct as your overall intake is most important. But when trying to fuel training, get lean and get strong, meal timings become very important.
This is something you can discuss with your coach to get it right.
+ Does it matter what type of training I am doing?
Not at all. The program is written drawing on the experiences of all the pH Nutrition staff and Esther. This ranges from endurance training, HIIT, spin, CrossFit, F45 or any other form of functional fitness.
Regardless if you are a runner, triathlete, CrossFitter, cyclist or general gym member you will benefit from the program.
+ I have followed plans before and not really seen results
We can’t comment on why you haven’t made progress previously. However this program is built on -
Evidence based research blended with real world experience. No wishy washy advice. Just a nutrition plan that if followed WILL allow you to make progress and finally find a way of eating that works for your body.
Simplicity. Yes, it will take a little setting up but the plan is built on making things simple, effective and sustainable. People can overcomplicate nutrition and this leads to either lack of progress in the short term or the inability to stick to it long term.
Removing the decision stress. Nutrition should help you reach your goals, lessen the stress we place on our bodies through work and training and support long term health. It should not add to the stress in your life. We have laid everything out for you, provided all the tools and have an incredible community to support your every step.
Support. Things never go 100% to plan. Having your coach there to guide you in these times and provide answers to any questions you have allows for you to make sustained progress.
Enjoyment. If you don’t enjoy eating the foods we suggest and following the plan then it is not right for you. We have planned it in a way that makes meal and snack times something to look forward to.
Remember progress comes in many forms. The plan will help you to make positives changes in more areas than purely body composition.