Week 6 Optimal Nutrition Course

by Matthew Palfrey March 07, 2015 0 Comments

Welcome to the 6th week and final week in the Optimal Nutrition Course. I hope that the course has provided you with some useful actionable content with which to make some positive changes to your health, body composition and performance. But diet doesn't start and stop with a short term course, it is a dynamic thing that is constantly changing. With that in mind please feel free to email me anytime with questions or, better still, put them in the comments field so your question may help others too. 

Lesson 1

We took a look at your progress last week so that you were able to make some adjustments. Lesson 1 this week is about taking final stock of the achievements that you've made so far and setting a new set of goals for the future. Those goals may be the same as the initial goals that you set in week 1, and that's ok, especially if you haven't reached them yet. But re-visiting and re-evaluating goals isn't always a case of saying "I just need to keep going". Sometimes you do need to change your approach in order to make progress. 

It would be great if you could share as much of the following information in the comments field below:

  1. Total amount of weight lost (in lbs or kg's) during the course. 
  2. Body fat % change during the course. 
  3. Change in general mood during the course.

Lesson 2

Diet and nutrition, for most of us at least, are unquestionably linked with emotion. 

  • We eat when we're happy
  • We eat when we're sad
  • We eat when we're bored
  • We eat to get rid of pain.

And countless other examples of using food or drink to support a certain emotional state. But emotions are there to serve you, and not the other way around. So, it's important to recognise that these patterns of eating and drinking can sometimes be destructive as well as supportive. This lesson is in part about recognising that failure (even if it isn't real) is an opportunity to make changes.

I speak to so many people who have a 'bad' day where their diet falters. That bad day then turns into a bad week, a bad month and so on. Don't beat yourself up about any perceived dietary failures, just get back on track as soon as you can.

What Next? 

The greatest thing I could ever ask of you would be for you to share Sandbag Fitness with friends, family or anyone else that you think might benefit from it. I'd also love to hear from you if you have any ideas for spreading Sandbag Fitness to a wider audience.

If you want to learn more about diet and exercise for lean body composition and performance then I think you'll love my new book - Sandbag Fitness: Lean & Strong. It releases on pre-order in the next 2 weeks and at a significant discount too. Keep an eye on the newsletter and our social media channels for more information. 

Matthew Palfrey
Matthew Palfrey


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