Lana/ Fitness & Nutrition Coach

Lana/ Fitness & Nutrition Coach Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Lana/ Fitness & Nutrition Coach, Coach, Mammoth Lakes, CA.

I help people who are chronic yo-yo dieters to create new eating habits by finding individual healthy eating patterns and teaching how to maintain it for a lifetime.

It’s a true gift from nature for those who love winter activities. Skiing in July is something to remember
07/07/2023

It’s a true gift from nature for those who love winter activities. Skiing in July is something to remember

All it takes is a beautiful fake smile to hide your inner fear. Well done!
05/02/2022

All it takes is a beautiful fake smile to hide your inner fear. Well done!

A peek into our life.Twin Lakes in Mammoth is a special place for our family. It’s a soul place for me, the place where ...
11/28/2021

A peek into our life.
Twin Lakes in Mammoth is a special place for our family. It’s a soul place for me, the place where I feel “at home.”

Have you ever wondered what carb cycling is and why it's so popular?Carb cycling is when you fluctuate between eating lo...
01/20/2021

Have you ever wondered what carb cycling is and why it's so popular?

Carb cycling is when you fluctuate between eating low-carb foods and high-carb foods.

The most common carb cycling approach is to eat fewer carbohydrates on some days and more carbohydrates on other days. For example, a typical carb cycling schedule might look like this:
Non-workout days: low carb, low calorie
Workout days: high carb, high calorie

But that’s not the only way to cycle your carbs. Some people carb cycle within a single day. So they’ll eat high-carb foods around their workout, but have low-carb foods the rest of the day.

In theory, it can do quite a few things:
1) Carb cycling can prevent metabolic adaptation.
2) Carb cycling may help regulate hormones affected by fat loss.
3) Carb cycling may promote muscle gain without fat gain.
4) Carb cycling may make it easier to stick to a low-carbohydrate diet.

But in fact, there’s hardly any human research on carb cycling. So there is no scientistic proven evidence that carb cycling works.

It can also be pretty challenging for most people to do it well because it requires counting macros or hand portions and considers intermediate to advanced nutrition strategy.

It's a “bonus” stuff for highly-motivated people: amateur and elite athletes, bodybuilders, and people who are paid based on how they look and perform. It may help, but it’s NOT CRUCIAL, and it won’t have a big impact.

You definitely get benefits from eating lots of minimally-processed whole foods, exercising regularly, getting plenty of quality sleep, and eating mindfully.

Have you ever tried carb cycling? How has it worked for you?

We all have good days and bad days when it comes to eating.Some people see these “bad days” as a normal part of the proc...
01/12/2021

We all have good days and bad days when it comes to eating.

Some people see these “bad days” as a normal part of the process.
Others view them as catastrophic failures, which leads to massive discomfort—people who see them this way prone to be self-critical. They think it’ll make them want to do better next time.

Wrong.

In fact, self-compassionate people take more responsibility for fixing mistakes than self-criticizers.

Compared to self-criticizers, people who are more self-compassionate:
- perform better and feel more personally competent
- able to bounce back faster from setbacks
- feel less depressed and anxious
- have better relationships and get along with people more effectively
- learn, grow, and develop more effectively
- are more satisfied with life
- are better able to take risks and be open to new experiences

Think about what motivates you more: the schoolyard bully or the good buddy who always has your back?

Be aware of the thoughts that pass through your mind, especially when you make a mistake or feel negative about a situation.

If those thoughts don’t feel self-compassionate, restrain the negative self-talk of realizing you just committed negative self-talk, and instead try practicing self-compassion. It can be as simple as saying a few kind words to yourself in a difficult moment.

Are you self-compassionate to yourself?

Irritable bowel syndrome (IBS) is a group of symptoms that occur together. IBS symptoms typically include -cramping, -ab...
01/07/2021

Irritable bowel syndrome (IBS) is a group of symptoms that occur together.

IBS symptoms typically include
-cramping,
-abdominal pain,
-bloating,
-gas,
-constipation,
-and diarrhea.

Although there are many ways to treat IBS, the exact cause of IBS is unknown. For many people, the key to managing IBS symptoms is to avoid triggers. Certain foods, as well as stress and anxiety, can be triggers for IBS symptoms.

To find out the underlying causes of IBS symptoms, such as stress, food intolerance, and allergies, it's a great idea to keep a journal when your symptoms occur and what you were doing/eating before it happens.

If there any correlation between your symptoms and food, try to avoid certain foods that may have caused the IBS symptoms.

Stress and various negative emotions, such as anxiety, sadness, depression, fear, and anger, can affect the GI system. That’s why stress and strong emotions can contribute to or worsen a variety of GI conditions, such as irritable bowel syndrome. It's essential to learn how to deal with your stress to relieve your IBS symptoms.

Some things you can incorporate into your everyday routine:
-Taking a walk in nature and finding a peaceful place to sit and just be
- Taking a bath with some essential oils and calming music
- Participating in a yoga or mindfulness class
- Getting exercise to assist his bodies boosts feel-good hormones

All these strategies may help you reduce your IBS symptoms.

How do you cope with your IBS symptoms?

With the pandemic, for many of us, staying in shape feels harder than ever. It feels like the pandemic just broke our “s...
12/17/2020

With the pandemic, for many of us, staying in shape feels harder than ever. It feels like the pandemic just broke our “systems".
Systems help us prioritize what to do and when to do it—so we can complete the actions efficiently and effectively.

COVID-19 turned our lives upside down. As a result, our systems were disrupted. And that’s causing many of us to struggle to maintain certain actions.
It’s okay to grieve for what you’ve lost before even considering taking steps to move forward. But when you are ready, start building your new health and fitness system

I know this is not easy and requires a lot of effort, but ask yourself and honestly answer, "Am I happy with what I have now?" If yes - do what you did before, if not - start doing something different.

Think about what worked for you before, what your old system was. When you’re aware of your old system, you’re ready to think about which parts of that system you want to re-prioritize, what parts you no longer need, and what new habits you might want to add. For example:

Old system:
Working with a personal trainer in the gym
Pack your lunch the night before
Taking the cycling classes at the studio

New system:
Working with a personal trainer online
Pack your lunch the night before (even though you’ll be eating at home)
Taking a bike ride outside

The only way to know for sure whether your new system will work?
Try it. Give some time.
Ask yourself: “How’s that working for you?”
This can help you determine if you need to make an adjustment.
If it worked great, keep it up. If it didn’t work, see what you can learn. Make a few changes and test again.

Are you ready to build the new system?

At first glance, it seems that paleo or keto have nothing in common with vegan or vegetarian diets. But at the same time...
12/11/2020

At first glance, it seems that paleo or keto have nothing in common with vegan or vegetarian diets. But at the same time, if you look closer, you'll see that the root of those lifestyles is ultimately the same: eliminating some foods from the diet.

The problem here is that vegetarian and carnivore diets only indicate what people eliminate—not what people include. Someone can technically follow a fully-plant based diet without eating any actual whole plants. For example, chips, fries, sweets, sugary breakfast cereals, toaster pastries, soft drinks are highly refined meat-free foods. And meat-eaters might also include similar highly refined foods.

Also, people who follow restrictive eating patterns, whether they’re fully plant-based or carnivore, run the risk of nutritional deficiencies.
The more foods on someone’s “don’t eat” list, the harder they must work to replace what they’re not eating.

For fully plant-based eaters, that means replacing animal protein with plant proteins found in tofu, tempeh, beans, and pulses.

For Paleo, that means replacing grains and dairy with vegetables, fruits, and sweet potatoes.

For keto eaters, that means replacing all carbs with vegetables and healthy fats like extra virgin olive oil, nuts, and avocado.

For me, as a nutrition coach, the main goal when I work with clients who follow any restrictive diets is to help them align their eating choices with their goals and values rather than fixating on a “best” diet.

Your overall dietary pattern matters a lot more than any one food does.

The nutrition fundamentals are
- emphasize whole foods
- get enough quality protein
- incorporate lots of vegetables
- prioritize high nutrient density
- eat slowly until satisfied
- minimize processed food

As you see, there is no winning diet in the world. All of them can work or not work. It depends on many factors. But if you follow nutrition fundamentals, there is a big chance that you'll be able to achieve your goal.

Do you follow any restrictive diet? How does it work for you?

Ever had your mouth water when you smell a movie popcorn - even though you swore you’d skip it this time?Cravings are of...
12/04/2020

Ever had your mouth water when you smell a movie popcorn - even though you swore you’d skip it this time?

Cravings are often brought on by environmental cues such as sight, smell, taste, location, or company. So tracking when and where your cravings occur can you help you figure out what triggers them. From there, you can adjust your environment and habits to disrupt the cycle.

Let’s say you tend to reach for ice cream an hour after dinner every night. You know that you are not hungry; you just want to have something sweet. To break the cycle, you can:

1. Give your craving a timeout. Notice your snack urge, and sit with it for five minutes without taking action. Ask yourself some questions: Am I hungry? Or am I bored or stressed? Make a rational decision; you are in charge here.

2. Choose an activity that doesn’t involve chewing. It's actually what I like to use. Go for a walk, do 5, 10, or 50 squats, take a shower. Here you’re looking to activate and occupy your mind and body.

3. Eat the right foods during the day. What you eat during the day matters. Not so much what you eat on any given day, but what you eat most days. Fiber helps fill you up, and protein keeps you full longer between meals. This makes eating a combination of these nutrients key for regulating appetite.

To help yourself conquer your cravings, you need to find your trigger and change your patterns.

What are your strategies to control cravings?

Whenever you choose to eat one thing over another, you’re voting for what’s really important to you right now. You expre...
11/25/2020

Whenever you choose to eat one thing over another, you’re voting for what’s really important to you right now. You express what really matters to you in that particular unique moment.

When it's a holiday season, holiday foods are one of the ways to connect to your loved ones, remember your heritage, family traditions, and feed your soul. It's important to enjoy holiday foods that are made with love and shared with family and friends.

Just do it consciously. Mindfully. Joyfully. And -slowly.

The most effective tool for holiday eating: Eat slowly. Stop when you are satisfied, not stuffed.

This strategy helps you avoid overeating for two main reasons:

Physiologically it takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.

Psychologically it helps to sense and savor your food. This means you’ll eat less but enjoy what you’ve eaten more.

When eating slowly, you can try all the delicious foods without guilt or needing to “work it off later”.

So, enjoy your holiday food by eating slowly, connect with others, and be healthy and fit.

If you have a "diet-mentality", most likely, you feel like you are avoiding the "bad foods" all the time. You try not to...
11/20/2020

If you have a "diet-mentality", most likely, you feel like you are avoiding the "bad foods" all the time. You try not to eat "junk food", prepackaged meals and dessert. It's a battle with yourself that you fight every day. If you eat something from the "avoid food" list , you beat yourself up. You feel like a loser.

If it sounds familiar, I have a solution for you: Add, don’t subtract.

Just add so much healthy stuff—water, lean protein, fresh fruit, and vegetables—that there’s less room or desire left over for food that doesn’t support your goals.

Remember, we always want what we can't have. Focus on adding healthier foods to your diet rather than substracting “bad foods” from your diet.

What foods do you try to avoid?

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Mammoth Lakes, CA
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