NUTRITION: the missing link to take your results to the next level

I am here to help you take consistent action toward your goals—without feeling overwhelmed. Every week we will focus on adding in another element to your nutrition, building upon habits and behaviors to better support your health, fitness and body composition goals. 

Shed with Optimal Nutrition:

Over the next 12 weeks, we’ll focus on a healthy habit & daily action item to complete. You'll find an outline of the habits & actions posted below, so you’ll always know what's coming up. Use the discussion thread to communicate between coaching calls, ask questions, voice frustrations, celebrate wins, and cheer each other on. 

Coaching Calls:

Join Coach Meredith for live coaching calls every Monday at 12pm and Thursdays at 7pm. This is your chance to get LIVE interaction with your coach and peers, get individualized support and valuable insights & info. Can’t make it? No worries—recordings will be available, so you can catch up whenever works best for you. (Just go to the "meetups" tab and look for the recordings at the top of the page)

To access the coaching call, go to the "Meetups" tab in the Kajabi Community app, find the meetup card and click on the "private room" when you're ready.

InBody Scans:

You’ll get an InBody Scan at the start and end of the challenge. These scans give us a more detailed look at how your body composition is changing (fat loss & muscle gain), beyond what the scale can tell you.

Spring Shed Nutrition & Healthy Habits Outline

Here is an outline of the action items and goals over the next 12 weeks:

Habit 1: Welcome Week - Tracking your food; Calories & Macronutrients

Let’s get settled in! During this first week, focus on preparing for the Shed. Attend your first coaching call, introduce yourself to the group, and start getting to know your fellow participants! Use the "How to set your calories & macros for fat loss" resource (located at the bottom of your homepage) to set your own calorie targets before Week 2 - plus review "how to track your nutrition" and "how to use a food scale" to get started.

If you're not sure if you have the right calories and macronutrients set for yourself, don't worry, I will help! Bring your information and concerns to your live coaching call for personalized support. We can continue to tweak and adjust your targets until we find what works best for you. 

Habit 2: Protein Goal

This week, we’re dialing in on protein. Your goal is to hit your daily optimal protein target. For a quick reference, you can use the generic goals below. To get more specific, set your optimal protein target at 1.5g of protein per Kilogram of bodyweight. Give yourself some wiggle room of 10g up or down from your target. (Example: If you are 200lbs = ~91kg. Take 91kg x 1.5g/kg of bodyweight = ~136g of protein per day. To keep it easy on your brain, your range would be: 125g -145g of protein per day.)

• Females: Aim for a minimum of 130g per day (target range: 120g-140g).
• Males: Aim for a minimum of 180g per day (target range: 170g-190g).

 Habit 3: Step Goal

Time to get moving! Take a look at your current average numbers of steps each day - set a goal to increase that number by 1,000-2,000 steps this week. Continue to increase your steps over the course of the Shed. I will provide some helpful resources to help you get in those steps wherever & wherever you can!

Habit 4: Fruit/Veggie & Fiber Goal

This week’s focus is on getting more nutrient-rich foods (*fiber) into your routine. Your goal is to eat at least 600g fruit/veggies per day. Pro Tip: eat at least one serving of fruit or veggies at EVERY meal or snack. Fiber is crucial to our health, it helps to decrease bloating & supports gut health, stabilizes blood sugar to decrease swings in hunger & cravings and keeps us feeling full & satiated. Aim for 7g of fiber per 500 calories you consume. 

Habit 5: Hydration Goal

Let’s stay hydrated! Your goal is to drink a minimum of 3 liters of liquids per day. Remember, all fluids count—except alcohol! To get more specific with your goal, aim for 35ml per kg of bodyweight (Example: 200lbs = ~91kg. 91kg x 35ml = 3,185 ml of water per day) 

Habit 6: Sleep Goal

Prioritize rest this week. Aim to get a minimum of 7 hours of sleep each night to recharge and support your progress. When we are tired, our hunger and cravings increase, making it harder to stay in a calorie deficit for fat loss. Lack of sleep also affects our energy levels, recovery from exercise and increases stress hormones such as cortisol. I'll provide resources to help you with Better Sleep hygiene and habits. 

Habit 7: Stress Reduction

Choose ONE stress-reducing strategy for 5 mins a day—either deep diaphragmatic breathing OR stretching/mobility. 

Habit 8: Mindset Work

Let’s tackle your mindset through intentional  "journaling". Either start or end your day with gratitude & reflection. What did you do well, and why? What can you improve upon, and how? What is at least one thing you are grateful for? This can be as easy as writing it on a sticky note or brain-dumping into a notebook.

Get The Most Out of your time

in the Spring Shed

Whether your goal is fat loss, muscle gain or simply getting back into a routine after another cold, Saskatchewan winter, here are a few tips to help you get the best results from the Shed:

Tip 1: Make a Plan

To stay on top of your tasks each week - it's a great idea to create a simple plan. Whether it’s adding your action steps to your calendar or setting daily reminders, having something in place will help keep you focused. It doesn’t have to be complicated—just do whatever works best for you to keep the Shed front and center!

Tip 2: Focus on Your Nutrition

Over the next 12 weeks, you’ll work on behaviors and action steps that are designed to help you improve your nutritional habits and get the best results possible.

If you’re looking to take things up a notch, you NEED to track your nutrition—specifically your calories and macronutrients (AKA "Macros"- protein, carbs, and fats). You can use any nutrition tracking app you like, but if you need a suggestion, I recommend MacrosFirst. It’s free, easy to use, and if you want to unlock the premium features, you can use my code: Macros25 for 25% off.

Tip 3: Get Support In the Spring Shed Community

I built this community to help you succeed! It’s the perfect place to ask questions, share your wins, and stay motivated throughout the challenge. Don't forget to scroll to the bottom of this page for useful resources you can save, download and print. 

If you’re feeling stuck or have any questions, just hop onto the discussion board. Your fellow participants and Coach are here to support you!

Be sure to download the Kajabi "Communities" App on your phone for convenient & user-friendly access to the community. 

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