• Courtney Ustrzycki

(Unknown) nutrition mistakes that can ruin your success (part 2/2)

Continuing on from part 1, here are 6 more unknown 'mistakes' that I often hear that absolutely pull people back from reaching their goals.

7. Skimping (or skipping) your breakfast.

Yes, it’s the most important meal of the day. You’re breaking your fast (of sleep) so kicking off your day with a nutrient-packed punch of energy is really what your body needs. You need to replenish your glycogen stores (carbs), you need to support your muscle protein synthesis (protein) and you need to fuel your brain and body systems (fats.)

8. Following someone else’s nutrition plan.

I can almost guarantee you, whoever’s plan you’re following isn’t going to work for you. This goes for training as well, but we’re just talking about nutrition here. Just because you admire the body of someone doesn’t mean their plan will work for you. Asking what someone’s calories or macros are is just going to confuse you, waste your time, and almost indefinitely set you up for failure.

9. BuT iT FiTs My mAcRoS sO iT’s oK…

Just because foods ‘can’ fit your macros doesn’t mean they are aligned with your needs and goals. Sure, the “80% clean foods and 20% junk foods” rule ‘can’ apply here, but you can only expect your body to perform and changed based on what you put into it. Shoving in empty calories can help you hit your targets, but will daily donuts get you to your fat loss goals? Erm, no. Think: empty calories = empty performance.


I have a great podcast about this, called “Flexible Dieting isn’t all Donuts and Tacos”

https://soundcloud.com/courtneyforlife/030-flexible-dieting-isnt-all-donuts-and-tacos#t=0:00


10. Ignoring your micro-nutrients.

Fruits and vegetables, strong friend! They need to be in your diet, indefinitely. I know your mom pushed veggies on your plate, so I’m not going to preach that again.


11. Not choosing more optimal carbs.

There’s a time and a place for different carbs, especially when you are an athlete or getting into fine-details in your diet. To be honest, this doesn’t apply to about 85% of those reading this, but choosing simple versus complex carbs can absolutely change your high level performance. I’ll keep this as simple as possible. Simple carbs (white rice, cereal, fruit) around your workouts for fast digestion, and complex carbs (sweet potatoes, oats) at other times for slower digestion.


12. Not drinking enough water.

If you only drink water when you’re thirsty, then you’re already dehydrated. Sipping frequently throughout the day can ensure your body continues to run stable and ensure you don’t get backed up.


13. Not getting enough fibre.

If you’re not having at least 2 bowel movements a day, chances are you aren’t getting enough. A decent baseline would be at least 20% of your total carb intake coming from fibre. More vegetables, strong friend!


Our coaches here at Courtney For Life help our clients break through these challenges (and more) through 1:1 guidance and support. We educate our clients along their journey so they can get to the point of being entirely independent for long term sustainable success. If you're in need of a bit more accountability or guided support, reach out to us and let's align with where you are and get you to where you want to be. See our coaches and programming options at courtneyforlife.com/coaching

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