Your Recommendations for Hannah and Erik by Bauman College

2020-05-27 03:10:52 UTC

Calculate the amount of calories you need for your body at your training level. Prepare the night before for a more sizable breakfast and pack snacks to help achieve your ideal caloric intake.

2020-05-27 03:11:55 UTC

Replace your drink substitutes with water. Get at least 64oz of water a day. Prepare and pack snacks the night before that include complex carbs to add to your diet diversity.

2020-05-28 23:18:18 UTC

Put away the watch for a week. Pay attention to how you feel and what you're craving. Consider bulking up lunch a bit with some extra veggies and a healthy protein and fat.

2020-05-28 23:20:12 UTC

See if getting more sleep improves how you feel! Try moving your bedtime earlier by 15 minutes every week until you are getting closer to 7-8 hours every night.

Meal Plan!

2020-08-18 20:03:21 UTC

Try to meal plan, or at least have an idea of what your plate should look like - grains, veggies, protein

Improve Sleeping Habits

2020-08-18 20:05:27 UTC

Try to get to bed 10 mins earlier each night for the next week. Schedule some fun activities with roommates/friends during the weekend or another time that works to get the social interaction

Prioritize Hydration

2020-08-20 18:06:31 UTC

Prioritize meals

2020-08-20 18:07:48 UTC

Meal Plan and Know what your body needs

2020-08-20 18:48:01 UTC

Plan meals and snacks so she is never left without an adequate option. Doing an assessment to find out her needed caloric intake for the amount she is exercising so she can provide her body with the necessary nutrition.

Work on sleep schedule, hydration and protein intake.

2020-08-20 18:49:14 UTC

Move his evening workout back a few hours so he can go home and relax before going to bed. Try to drink mostly water during the day with the occasional sport's drink to start. Then look for other options for electrolytes. Diversify diet!

Add healthy fats

2020-08-20 18:49:32 UTC

It seems like there is a lack in healthy fats, which is making it hard for you to feel satiated. The yogurt and almond butter are good, but try adding in avocados and other nuts as well.

Replace protein powder and protein bars

2020-08-20 18:50:43 UTC

For protein powders, try switching to hemp protein. For bars, try making your own bars at home with rolled oats, almond butter, and honey.

Nutrient-rich breakfast

2020-08-24 08:47:43 UTC

I would suggest Hannah to start with adding more nutrient rich foods to her breakfast. Eating a couple of eggs with avocado and nut granola or another variant of meal rich in protein, healthy fats and complex carbs: it will provide her body with energy for the day and will satiate her. Now her breakfast is neither nutrient rich, nor satiating.

Re-evaluate protein and fats intake

2020-08-24 08:51:29 UTC

Although it's said that Erik sometimes follows a ketogenic diet, the meals described show high protein intake with rather low healthy fats intake, which is neither Eating for Health model, nor ketogenic. It would be reasonable to substitute protein powders and bars with actual protein-rich food that would also contain good healthy fats, would satiate better and for longer time, and would provide Erik's body with necessary nutrients for muscle mass building and energy for training.

Diversify your Diet and learn to listen to your body

2020-08-24 12:30:58 UTC

- Diversify your diet
- Increase resting periods to avoid overtraining and ongoing fatigue
- Do not skip breakfast. Try to have a protein rich and nutrient dense breakfast after her long morning run and not to rely only on GU
- Learn to listen to your body cues rather to training devices.
- Add more nutrient dense calories to your diet and, particularly more complex carbs, fruits and healthy fats

Get more sleep, reduce protein intake and add healthy fats and complex carbs

2020-08-24 12:38:26 UTC

- Get more quality sleep time
- Do not relay on processed protein powders and bars. Check labels for fillers, artificial colorings and flavors and sugar content
- Reduce your protein intake and increase healthy fats and complex carbs intake
- Try slightly changing your training schedule to an earlier time to improve the quality of your sleep. See if you notice that the benefits of a better sleep outweigh those of training at the same time as you compete.

Meditate and Diet

2020-08-24 20:44:06 UTC

I think meditation and going inward could help Hannah slow down a bit. Also sitting down and having a meal with whole food nutrients and good fats could help her feel more energized

Healthy Diverse Diet, Sleep and Less late night workouts

2020-08-24 20:46:09 UTC

Taking time to fuel your body while sitting, cutting out a few clients to have a earlier workout schedule and then having more sleep would be a huge bennifit.

Increasing Healthy Fats and Building in a True Recovery Day

2020-08-25 15:38:38 UTC

Since Hannah trains so rigorously, her body seems to be exhausted and depleted. Adding in healthy fats for sustained energy and fullness at meals, aiding in her irregular periods by adding more fuel and to help with her calorie deficit, with an increase of dark leafy greens and vitamin C rich fruits and veggies, to encourage iron and collagen production, complex carbs like sweet potato as well. A true rest day for her body to recover from her hard training as well, with some gentle stretching and mindfulness practice to restore.

Sleep Top Priority, reduce Protein, Add Fat, More Water

2020-08-25 17:45:16 UTC

The hours (time of night) and lack of sleep, on top of intense training, are keeping his body high in cortisol and adrenaline and not allowing for proper recovery. Since he is capable of switching his sleep routine to mirror closer to Hannah's when they're together, trying to reduce his hang out, stay up late time with friends by an hour each night until he can get at least closer to 7-8 will add more time for much needed recovery to restore the growth hormone production to get him better results. Replacing his beverages with filtered water and if feeling need for electrolytes adding a pinch of himalayan pink salt to it during his workouts. Also, adding in good healthy fats, replacing his protein shake with something he can prep and pack night before like hardboiled eggs mashed with avocado and some micro greens and sauerkraut. or overnight oats with grass fed butter or almond butter and berries, and adding in complex carbohydrates like sweet potato, quinoa, or buckwheat to help restore glycogen in muscles, replace snack with full fat products, handful of nuts, full fat yogurt, trying to avoid late night fast food for dinner. Maybe could avoid by getting more food and making a to go plate at cafeteria of balanced macro and micronutrient rich foods to eat when he gets home at night.

Finding time to rest, and more full balanced meals, especially breakfast

2020-08-26 01:38:53 UTC

I would recommend for hannah to without exception have a full rest day scheduled into her life. I would also try to help her come up with and eating plan that includes more complete meals, primarily breakfast.

More whole foods, consistent hydration, sleep schedule

2020-08-26 01:40:27 UTC

I would definitely recommend that his meals through the day are planned and well balanced, creating a more even level of macros and adding in more micros. I would suggest he find a water bottle and do the math of how many times he needs to refill it in one day to get adequate hydration. I would also help him rearrange his schedule so bed times could consistently come earlier.

Meal plan, making sure to include plenty of rainbow fruits and vegetables, as well as fiber. Make sure there is plenty of healthy fats for hormone production and protein for rebuilding and repairing. Start there and see how things improve. To me she seems like her life is out of balance and needs more time for restful/meditative/social activities.

lraebc — 2020-10-14 20:06:02 UTC

Increase water intake, eat whole food protein and healthy fats instead of protein powder, increase rainbow colored fruits and vegetables and whole grains. He needs to sleep more. Increasing sleep gradually would be a good approach. I think he should consider putting off participating in competitions until he's done with school, or not work with as many clients. He's doing too much and at a time of day that is going to impact his hormones and sleep in a negative way.

lraebc — 2020-10-14 20:12:02 UTC

Shift focus to balance eating and excercising

2020-12-08 17:53:24 UTC

Erik and Hanna are both hyper focused on their workout routines and should understand that their efforts in the kitchen are just as important. I would encourage them to strive for balance. For example if they both took an hour a day to cook a meal that covers most macronutrient requirements it might help them to eat more mindfully. Spend 1 hr cooking and 30 minutes eating to ensure they are not just breezing through their meals. I would encourage them to focus on healthy fats and not just protein as healthy fats are just as important when it comes to exercise preparation and recovery.

laurelkurland — 2021-01-27 23:54:16 UTC

Be more regimented with your meals -- go to bed earlier and wake up earlier so that you can have a proper breakfast before your runs and have a more substantial lunch to help maintain energy levels throughout the day.

Train less, rest more.

laurelkurland — 2021-01-27 23:55:35 UTC

Eat dinner before you train in the evenings, giving your body plenty of time to digest and prepare for a good night sleep.

Try to create more of a sleep schedule, despite evening training sessions.

Drink water and eat the rainbow!

Hannah

2021-01-28 02:38:42 UTC

I think Hannah could work on her lunch and have a salad maybe with quinoa or chicken, vegetables and a tahini dressing or something fairly robust. Since she is anemic she may want to consider some good iron sources such as beef, oysters or any sustainably raised animal products.

Erik

2021-01-28 02:43:03 UTC

I would suggest that Erik start thinking about eating three proper meals per day and what that might look like. Does he even know what he really likes to eat? Does he have time or inclination to cook? I would have a long chat with him and figure out which meal he can perhaps work on first. He seems very committed to this being his lifestyle and therefore I think he would be willing to work at it.

Meal Planning

2021-01-28 23:28:03 UTC

Finding ways to prioritize nutrition so that workouts are not so hard on Hannah;s body. Perhaps once a week preparing meals ahead of time ensuring there is a balance of protein, fat, and carbs that are essential for her recovery. Making sure she has a true rest day so that her body can repair from training.

Prioritize sleep

2021-01-28 23:29:30 UTC

Finding a way to make sleep an important part of his routine so that he can properly rest and repair from his extensive workouts. That, along with preparing meals with Hannah so that he is not relying on protein drinks in the morning but rather eating meals to sustain his energy and muscle use throughout the day.

Eat more regularly

2021-01-29 02:26:20 UTC

One of the things I would suggest would be to make an overnight chia pudding or oats, and have a little when she gets up, then the rest after her workout, with a protein source as well, like her eggs. she could add more healthy fats, like avocado and olive oil to her meals to help balance her hormones better. Eat lunch earlier if possible, and more, or add another snack during the day, and also a bigger satisfying dinner and more nutritious snack at night. I would suggest rest days once or twice a week as well. Maybe menu planning and more variety in her food choices as well.

Sleep and more variety

2021-01-29 02:30:35 UTC

For Erik, sleep would be the number one recommendation. Schedule one or two days a week to hang out with his friends, but set an alarm and commit to going to sleep by earlier, and maybe getting up a little later. Also, as with Hannah, plan breakfast the night before so he has something nourishing to eat in the morning, or even add whole fruit, greens, and booster foods to his protein drink. I would suggest more variety in his meals, fruit and vegetables, whole grains. He can keep a log and see how he feels. Maybe cooking or eating with Hannah, so they can support each other in making healthy choices.

Girl needs to eat!

2021-01-30 19:27:15 UTC

I would suggest meal prepping the night before and getting a meal in for breakfast. Adding healthy fats like avocado and olive oil.

Water

2021-01-30 19:30:29 UTC

He needs to drink more water and steer clear of all these processed foods. He could use meal prep as well and bring snacks with him to stay away from those vending machines. He needs more sleep also.

Take in ALL the consideration

2021-01-30 23:28:05 UTC

Take in consideration your age, weight, amount your training, and find the right ratio of macros. Then plan ahead. Make some overnight oats with nut butter in it for breakfast before a run. For someone who has a high endurance sport, you need more carbs to give you energy throughout the day. Also, take more recovery days. Recovery is just as important as exercise days. Adding more variety into her diet and eating until satisfied (not full) would be helpful too.

New set of priorities

2021-01-30 23:34:49 UTC

Sleep; get more sleep for recovery. Less protein and more fiber through fruits and vegetables. Meal plan and prep foods. Either find a food delivery company or make your food that you can take with you. Also, ditch the artificial drinks and replace with water and your own electrolyte drinks made with honey, salt, and lemon.

Eat a protein rich breakfast

2021-01-31 22:12:37 UTC

Rest more often.

2021-05-17 17:17:34 UTC

On Sundays as part of rest prepare meal plan for rest of week that includes a more substantial breakfast, less adherance to time and more reliance on hunger cues, and ready selection of snacks that provide nutrients to support workouts.

2021-05-17 17:19:11 UTC

Less emphasis on protein and non-nutritive replacement foods and greater ingestion of micronutrients that come from a whole food diet.

Positive Changes

2021-05-18 21:28:10 UTC

Keep a water bottle with you throughout the day as a reminder to drink water. Pack protein rich snacks to avoid the vending machine. Add some more fruits and vegetables to your meals.

2021-05-19 15:43:56 UTC

Eat real foods for protein sources. Eat more fruits and veggies.

2021-05-19 15:44:23 UTC

Add some variety to meals, add more fats and protein, especially for her later meal. Make snacks nutrient dense, not low-cal starchy snacks.

2021-05-19 18:32:11 UTC

Hannah should eat a larger, nutrient dense meal immediately after her morning run, and eliminate the GU's if possible.

2021-05-19 18:33:25 UTC

Replace protein shakes/bars with whole food choices like hard boiled eggs, and include more water and vegetables.

2021-05-19 19:23:57 UTC

Focus on eating more food into her diet.

2021-05-19 19:24:51 UTC

Focus on quality sleep

2021-05-20 00:52:33 UTC

Slow down their schedules so they have time to focus on making healthy choices. Workout less

2021-05-20 01:55:58 UTC

Try eating larger meals that will satiate you - load up on good greens and lean proteins.

2021-05-20 01:56:53 UTC

Drink more water during the day. Reduce the reliance on protein shakes to provide hydration.

2021-05-21 02:34:10 UTC

Continue with the same amount of hydration, increase whole foods like healthy fats and more protein. Additionally, add more carbohydrates to her meals.

2021-05-21 02:35:12 UTC

Improve your sleep quality by getting more sleep and limit your protein intake/aim for more protein-rich nutrient-dense whole foods.

Eat the right combination of food to help Iron absorption and improve anemic condition.

2021-05-21 04:27:50 UTC

stop staying up late playing video games, etc.

2021-05-21 04:28:56 UTC

2021-05-21 14:26:52 UTC

focus more on how your body feels. experiment with food ratios but being sure to step away from calculations, paying to your body, hunger cues, mood, focus. Adding a rest day into your schedule for recovery such as foam rolling.

2021-05-21 14:28:13 UTC

replace all drinks with water, try and meal prep to have all meals prepared in advance to not be scrounging around for food with a busy schedule. prioritize sleep, consume more whole foods, and create an effective schedule.

2021-05-21 22:38:50 UTC

My recommendations for Hannah would be to eat one more meal per day, including at least one food from each macronutrient group per meal.

2021-05-21 23:00:46 UTC

My recommendation for Erik would be to adjust his evening workout schedule to prioritize 7-9 hours of sleep per night.

Drink more water!

2021-05-22 15:12:55 UTC

Spend more time to rest!

2021-05-22 15:14:26 UTC

2021-05-22 22:00:41 UTC

Listen to hunger cues rather than relying on a restrictive meal plan and the tracker. If she prefers to keep using her tracker, help her to realize the importance of listening to her body (rest and hunger cues) rather than needing to always meet the health and fitness goals that are set on her tracker.

2021-05-22 22:03:44 UTC

Set a consistent sleep schedule, planning for at least 7 hours of sleep.

2021-05-23 00:44:33 UTC

I'd encourage Hannah to give herself a rest day and introduce the concept of Intuitive Eating, so that she can become more aware of her body's needs.

2021-05-23 00:47:27 UTC

Use a chronometer to measure protein intake and adjust by adding more vegetables.

Hannah

2021-05-23 17:39:32 UTC

Hannah can certainly use some rest and recovery days in between in running. Maybe start out every 3 days and then make two days. She can also use some more diversity and food in her diet.

Erik

2021-05-23 17:42:59 UTC

Erik could use some clean sources of protein and more sleep to help with his recovery.

I would recommend a high protein, fat and carb snack before bed. That way she will not wake up in the middle of the night from hunger and will have adequate nutrition to recover from her training.

2021-05-24 01:33:54 UTC

2021-05-24 01:35:57 UTC

I would recommend a smoothie in the morning instead of a protein shake with spinach, fruit and nuts to fuel his day.

Calories

2021-05-24 02:57:23 UTC

With the amount of training and calorie burning going on, more calories need to be consumed to allow your body to properly perform its normal tasks.

Sleep

2021-05-24 02:58:26 UTC

Sleep deprivation is hindering the results of the workouts.

M

2021-05-25 23:49:27 UTC

2021-07-31 16:58:52 UTC

Instead of doing hot yoga on Sundays which is a very intense form of yoga, pick a more gentle, rejuvenating option.

2021-07-31 17:00:55 UTC

Replace all energy drinks incl. non-caloric ones with filtered water, ensuring to at least drink 64 oz. a day.

More protein

2021-08-01 00:11:02 UTC

Adding more protein from food to her meals and making sure her meals are balanced

More water + sleep!

2021-08-01 00:11:22 UTC

For both of them to try to go to bed earlier, they can do mindful meditation apps together.

2021-08-01 23:41:11 UTC

Eat more healthy fats, and include every macronutrient in each meal

2021-08-03 01:22:22 UTC

Drink 12 oz of water with each meal

2021-08-03 01:22:45 UTC

2021-08-03 15:32:36 UTC

Increasing water consumption to at least 64 oz per day

2021-08-03 15:33:24 UTC

Start by taking Sundays to rest, then work on other areas from there. Next try to begin by eating breakfast each day.

Cook

2021-08-03 17:25:10 UTC

Hannah- rediscover your relationship with food How could you be more in touch with food, production and self processing of it? Start to cook- meal prep one day a week so that you have healthy food to eat all day, everyday.

Dude- you've got to sleep

2021-08-03 17:26:07 UTC

Who loses when you only half show up. Your relationship with your clients is a reflection on your relationship with yourself. Love yourself enough to sleep.

try meal planning, prepare healthy snacks so that you can grab and go

2021-08-08 04:20:37 UTC

it seems like you do a small bit of meal planning but prioritizing your recovery time should be the next step and add more hydration throughout the day

2021-08-08 04:23:36 UTC

Training

2021-08-31 19:11:46 UTC

I see that you like to train for 6 days a week. That can be a bit much and harmful on the body. See if maybe you cant cut back on how often you go to the gym and maybe stay a few minutes longer say if you were to cut back to like 4 days a week. In the mornings lets try maybe some avocado toast just to have something on your stomach. Also lets work on cutting out the red light foods that you are eating

sleeping habits/ protein shakes

2021-08-31 19:21:20 UTC

for you lets see if we cant schedule your first appointment at 8 instead of 6:30. Also maybe take every two days and bike to work instead of every morning we dont need you over extending yourself more than you already are. we need to cut out the protein powders as much because they are full of additives and fillers along with a bunch of other things.
You should aim to get in the bed a little bit earlier for adequate sleep. Ultimately we want you to have a better eating for health diet.

Pick healthier choices and take rest and recovery seriously, and make a sleep schedule to follow

2021-11-05 20:14:45 UTC

Don't be afraid to eat more! Prioritize rest and recovery

2021-11-05 20:16:06 UTC

2021-11-06 18:50:09 UTC

Forget about tracking meals, just focus on eating more vegetables, fruit, protein and healthy fats. Prioritize breakfast! Maybe you can cut 20 min of working out to have a full healthy breakfast. Have 1 day a week to rest and recover, your body needs it.
Listen to your body.

Sleep, water & veggies

2021-11-06 18:55:50 UTC

Prioritize sleep, your body needs to recover. Buy a 16 oz thermos and carry it around to keep track of your water intake (that should be at least 64 oz of plain water a day). Meal prep on the weekends to have more balanced meals during the week, that include plenty of veggies (starchy and non starchy) and fruit.

Erik could benefit from making sleep a priority. Some nights he is only getting 3-4 hours of sleep which is not adequate enough for his body to heal and rejuvenate.

2021-11-06 20:14:45 UTC

Hannah could benefit from listening to her body more and relying less on what her watch says. If her stomach is growling it is telling her that her body is in need of real nutritious food.

2021-11-06 20:15:55 UTC

2021-11-07 02:15:54 UTC

getting more/better sleep each night. better quality forms of protein. drinking more water

meal plan!

2021-11-07 02:16:13 UTC

2021-11-07 16:36:59 UTC

I would recommend that she doesn't rely on her watch to tell her when and how much to eat, and rely more on her body and what it's telling her. It sounds like she may need more protein, fats and carbohydrates at each meal. Since she usually doesn't eat in the morning, she should have a bit of a heavier lunch to help recover from the morning workout and sustain energy throughout the day until dinner.

2021-11-07 16:42:05 UTC

With how active Erik is, I would recommend that he start his day off with natural source of protein, with some carbohydrates and fats rather than just focusing on protein. I would also recommend that he tries to eat more fruit and veggies throughout the day or with his meals and that he get himself a big refillable water bottle to take with him so he can get that 64 oz of water at least, everyday.

2021-11-10 22:50:44 UTC

Hannah needs to trust and rely on her inner knowing of her needs. Bring more food into her diet and bring more balance to her sleeping and relaxation instead of pushing herself to hard and to much.

2021-11-10 22:52:49 UTC

work on getting enough sleep, eating a more well rounded diet of macros and micros and drink more water daily at least 64 ounces or more.

2022-02-09 19:01:16 UTC

Listen to your body and fuel it with healthy fats, proteins and carbohydrates. Add some rest and recover days in.

2022-02-09 19:02:18 UTC

Add more high quality proteins and vegetables by meal prepping on the weekends. Get more restful sleep.

2022-02-11 23:12:04 UTC

Give yourself time to rest and your body to recover - take one day a week as a "reboot" day. Choose to go for a short jog instead, or go on a walk at a park or trail. Make it a day to plan and prepare foods ahead of time for the week. Meet with Erik and/or friends for a meal, or do something fun to help the body unpack from the high physical and mental levels of the week.

2022-02-11 23:17:29 UTC

Try adding activities, between the evening training and when he goes to bed, that help him to wind down from his long days. Choose a bedtime that allows for 7-8 hours of sleep before he needs to be up for work. Then one hour before his bedtime, take time to meditate, read a book (other than homework), do some relaxing deep breathing and/or stretches.

2022-02-14 00:07:41 UTC

Go for 3 meals a day and 2 snacks as she has a busy day. Aim to eat her last meal before 7:00pm and have a healthy snack like an apple in the evening if she is still hungry. Run every other day so your body has recovery time. If she runs two days in a row make one of the runs a short one.

2022-02-14 00:10:14 UTC

Take a large water bottle with you to the gym and to classes. Eat more complex carbs with meals and get to bed earlier. Move the clients schedule around, maybe decrease the client load in order to get more sleep. Move the time backwards by 15 to 30 minutes a night.

2022-02-14 06:27:57 UTC

Start eating breakfast before going on your early morning runs and see if you feel more energized throughout the day.

2022-02-14 06:28:31 UTC

Instead of sugary drinks, prioritize drinking 8 glasses of water per day.

2022-02-14 17:11:43 UTC

Eat more variety. Eat breakfast and eat veggies and more for lunch.

2022-02-14 17:12:06 UTC

Eat more real food.

Eat More

fredolua — 2022-02-24 05:54:07 UTC

Hannah needs to eat more real food. Getting a quick recipe book with simple meals for busy people would work great. Athletes need to eat more calories, preferably from real food. Get a reusable water container also.

Sleep! Hydrate! Eat!

fredolua — 2022-02-24 05:57:21 UTC

Erik also needs to eat more real food. Getting a quick recipe book with simple meals for athletes would work great. Athletes need to eat more calories, preferably from real food. Get a reusable water container to carry around also. Sleep is also very important. Instead of staying up late fooling around, going to bed around 10-11pm would be better for his body. This will help build muscle and have less fatigue.

More sleep!!!

2022-05-18 22:52:03 UTC

I cringed when I read about Erik's sleep schedule. That isn't sustainable for anyone, much less someone who is an athlete with a job and full course load.

Eating a more varied diet

2022-05-18 22:54:06 UTC

Hannah repeats the same meals a lot, which limits her micronutrients quite a bit. She could incorporate more varied fruits and vegetables as a way to switch up her diet.

Don't increases your mileage so fast

elisechan4 — 2022-05-21 04:30:33 UTC

Hannah ran 5 extra miles compared to what she did the session before. Athletes are supposed to increase mileage at a rate of 10% per week. Unless her base was 50 miles, an increase of 5 miles was too much.

Water

elisechan4 — 2022-05-21 04:32:44 UTC

Carry a bottle of water with you all day to ensure proper hydration. Don't rely so heavily on electrolyte drinks. Instead, drink coconut water with pink Himalayan sea salt for electrolytes. Also, don't drink so many pre-packaged sports drinks. Make your own at home. They are healthier and less expensive.

2022-05-21 21:37:11 UTC

Hannah needs to eat more food, a larger variety of foods and add some seasonings and spices to what she eats. She should probably also talk with a therapist to unpack why she feels the need to earn her food and not take any days off to recover.

2022-05-23 03:01:15 UTC

Hannah needs to start her day off with a good breakfast, and she needs to pay attention to her body and what it needs/how it feels instead of her watch.

2022-05-23 03:02:44 UTC

Erik needs to drink more water and cut back a little on protein. He needs to incorporate more real protein instead of protein powders. He also needs to re-evaluate his schedule and make more time to get adequate sleep.

Eat more vegetable,

2022-05-28 00:45:54 UTC

replace protein powder with whole foods sources of protein, hydrate more and get more sleep.

2022-05-28 00:47:05 UTC

Eat more food overall, include fruits or vegetables with each meal, don't rely on apps to let you know when or how much to eat, pay attention to your missed cycles and work to get those back on track through nutrition.

2022-06-14 11:42:03 UTC

I 100% use to be like Nora. Training like crazy, no rest, and ironically endurance running as well. I felt similar symptoms and was supercinto the watch and. Umbers of things. One thing I'd suggest first is stepping away from the watch a bit and feel the exercise more. No music even just feel for at least s week to calibrate her mind and senses.

2022-06-14 11:43:17 UTC

For both I'd say well done for getting exercise but first thing I'd work on is improving the drinks he drinks and increasing his water intake.

Hannah

2022-08-12 02:38:07 UTC

Take more rest days, and on her rest day, actually rest - she is still active when she should be resting
Do not live according to a fitness tracker - listen to your body for hunger and nutritional needs

Erik

2022-08-12 02:38:58 UTC

Get more sleep
Reduce the snack machine snacks and fast foods

Hannah

2022-08-14 05:28:28 UTC

Eat a better healthy meal plan that will boost your immune and energy.

Erik

2022-08-14 05:29:43 UTC

Have dinner before 7 pm and get a full8-hourr sleep.

Pacing herself, getting better rest

2022-08-15 07:57:12 UTC

so that she doesn't pass out. Eating more iron rich foods to balance her levels. Because it is Hannah's choice to stay away from red meat, and organ meats its important for her to know that iron helps carry oxygen ad creates red blood cells. iron rich foods can fight anemia, iron found in plant-based foods is classified as non-haem iron. Iron present in animal foods such as red and organ meats is haem iron. Her diet should comprise of both. Some plant based sources like legumes, spinach, quinoa, and pumpkin seeds can be added to her choices. It is also important for her to include lots of vitamin C-rich foods for they help with better absorption of iron in the body.

For Erik I recommend time management

2022-08-15 19:45:17 UTC

scheduling his clients too early does not give him time to rest and recuperate from his activities the night before. Sleep is essential for body repair. Reduce or replace the protein powder and energy bars because they are processed an lacks the essential nutrients that whole foods offer they also have added preservatives, fillers, flavors and colors, which can harm the system.

2022-08-16 20:08:00 UTC

Hannah- Have a nutrient dense breakfast after running.

Erik- Meal prep food for dinner so he’s not eating fast food every night.

Prep breakfast the night before, and take snacks with you to classes.

2022-09-15 04:12:47 UTC

Pack snacks, & get a 64 oz. water bottle to take with you in the mornings

2022-09-15 04:14:17 UTC

Eat nutrition rich breakfast, pay attention to the food quality more than just the food amount. Don't need to over eat but not starve yourself either.

2022-11-14 05:28:09 UTC

Try to calm down you body at night instead of work out. You can do meditation or reading some book or listening to some relaxing music. For the protein powder, you can replace it with some real whole food blend, for example, you can mix some pine nuts and an avocado and a banana and a cup of whole fat yogurt , use the blender to make a very delicious protein shake.

2022-11-14 05:33:11 UTC

Don't be afraid of carbs

2022-11-14 20:41:05 UTC

Sometimes people have fear of eating too much carbs because you will gain weight. When carbs are a great energy source and we need them for a lot of process in our body. You you need a meal plan to understand the portions and times to eat them. Also to be clean. foods. Try to avoid processed carbs.

2023-02-13 21:21:28 UTC

Replace processed drinks with water, opt for whole foods to get adequate protein intake, and add more complex carbs into the meals. Be sure to limit exercise for adequate rest periods.

Hannah…

2023-02-17 17:41:47 UTC

Hannah’s daytime diet seems a bit spartan and nutrient deplete for how busy she is and how hard she trains…she would do well to take the time to consume a real cooked breakfast of fat and protein at least by 10:00 am…some veggies would be a good accompaniment for lunch along with the hard boiled egg-maybe in the form of Cobb salad. Dinner seems fairly balanced, she may want to add some grass-fed butter or ghee to get more fat into her diet, as it seems she is hormonally imbalanced. A solid rest day on Sundays instead of more exercise would be replenishing, as well as shortening the lengths of her runs prior to school.

Erik…

2023-02-17 17:52:15 UTC

Erik would benefit from scheduling less clients in a day…in particular, taking one last client in the morning so he has time for a sit-down healthy breakfast of moderate protein and fat, maybe some dark green leafy veggie as well. Not working so late into the evening will be best for Erik in the long run, as it will give him the restorative sleep he needs, as well as time for a home-cooked dinner. He could have a few pieces of fresh fruit in his gym bag or backpack for healthy, hydrating snacks. A reusable water bottle of at least a litre which he can refill to keep tabs on his water intake, it could contain a squeeze of lemon and a pinch of healthy salt in order to give him electrolyte balance.

Eating for Health Diet

2023-02-20 02:44:07 UTC

More whole foods, and diversity there in; more restorative time that may include some yin/restorative movements and activities; fruits(!).

2023-02-20 20:21:18 UTC

Hanna needs more iron in her food , I suggest she add grass. -fed meat and liver to her diet with rainbow colors veggies.

2023-02-20 20:22:58 UTC

Eric needs to drink purified water and get 8 hours of sleep , cut some of protein drink and eat healthy protein .

Meal Plan

2023-05-24 19:56:57 UTC

Add more grains, vegetables and protein.

Hydration

2023-05-24 19:57:39 UTC

Make sure he gets at least 64 ounces of water per day.

Learn to Check in with Your Body

leilamirzai — 2023-05-24 21:35:22 UTC

Try and implement a practice throughout the day of checking in with yourself and your body to know what you're needing or if what you're planning to do actually feels like the right move. Remember, your body is your number one source of information in regards to what you need.

Start Making Whole Food Meals

leilamirzai — 2023-05-24 21:37:23 UTC

Take advantage of Hannah's enthusiasm and ask her what she thinks about collaborating on meal planning and cooking together each week. Be sure to include lots of colorful organic veggies, and follow standard guidelines to know how much protein you actually need in accordance with your activity levels.

2023-05-26 03:47:39 UTC

I would suggest to Hannah she is on the right track eating mainly whole organic foods and to try not to limit herself so much, in order to achieve our athletic goals we need to nourish our bodies and a way to do that is eating enough. Try consuming a bigger breakfast after her runs, try to eat mindfully and put away the app if possible, you body knows whats best for you!

2023-05-26 03:49:38 UTC

Erik could benefit from more whole food non processed meals, drinking more filtered water and less sugar free drinks and protein shakes. Make time for sleep! Erik needs some Erik reset time, try to make new sleeping habits where he gets around 7-8 hours of sleep per a night.

Prioritized Meals

2023-05-27 18:21:58 UTC

Meal prep for the week to ensure you are getting what you need.

Water

2023-05-27 18:23:54 UTC

Try to swap your electrolyte replacement with water. Meal prepping would be a great idea as well

Add a recovery day and eat a nutrient dense breakfast after each run like a banana and Greek yogurt.

2023-05-28 04:37:31 UTC

Incorporate whole foods such as quinoa, brown rice, fruits vegetables, nuts, seeds, and avocados daily and drink at least 64oz. of water.

2023-05-28 04:39:46 UTC

Hydration

2023-05-29 02:47:29 UTC

Drink more water throughout the day. Training as much as you train drinking water often throughout the day will be beneficial. Water with every meal and snack for starters

Meal Prep

2023-05-29 02:49:07 UTC

Figure out what foods you enjoy and start meal planning and prepping. This can save time and also meet your nutritional needs throughout the day. This is also something that can be helpful in figuring out which foods to eat and when knowing your training schedule.

Have a more well round whole foods diet with healthier protein sources, train earlier, and have a better sleeping schedule, which would better prepare him for his competition.

2023-05-29 23:44:05 UTC

Hannah

2023-06-12 18:26:36 UTC

I would recommend for her to worry less about counting calories and just eat more at meals. Shes not eating nearly enough for the amount of exercise she is getting. As long as shes eating whole nutrious foods she shouldnt be worrying about the amount of calories she is consuming. ( within reason) we also dont want her over eating but that does not seem to be an issue with Hanna at all.

Erik

2023-06-12 18:28:44 UTC

Needs to be drinking much more water through out the day, and to ditch the energy drink. Erik also needs to be getting his protein more from foods than from powders. Erik is also eating very late and skipping breakfast which is not good for the body. I would suggest breakfast and try and rearranging his schedule so he can get his workout done earlier in the day.

2023-08-19 21:01:38 UTC

Stop drinking the energy drinks and replace with water.

2023-08-19 21:02:15 UTC

Eat more whole foods, replace the rice cakes with a peice of fruit or vegetables

I would suggest that Hannah takes time to before her workout to eat and allow time for that food to digest

2023-08-20 05:11:00 UTC

I would suggest Eric replaces so many protein bars yogurt and mixed nuts during his breaks, or having boiled eggs

2023-08-20 05:14:38 UTC

add a light snack before the run and more nutrient dense meal after

2023-08-21 03:56:21 UTC

maybe add a hard boiled egg prior to the run and a healthy balanced meal after

more water throughout the day and get to bed earlier

2023-08-21 03:57:07 UTC

2023-08-21 22:08:16 UTC

Eat higher protein meals until sated. Incorporate healthy fats.

2023-08-21 22:08:57 UTC

Drink more water. Sleep at least 8 hours.

Start a journal to get feedback of what she is eating and how to supplement the weak areas with Whole Foods.

2023-11-11 22:46:20 UTC

Drink more filtered water, and less protein shakes and electrolyte drinks.

2023-11-11 22:47:22 UTC

2023-11-12 13:50:54 UTC

I think Hanna should have a protein shake in the morning because it's something light to consume and allows for a smooth run. However, she should have a nice whole breakfast after her run and have more fulfilling meals throughout her day along with more resting periods between her workouts.

Eat more whole foods (lessen his protein powder intake) and fix sleep schedule!

2023-11-12 13:55:23 UTC

He should rearrange a little bit of what he does previous to going to sleep to make more room for deep sleep/rest.

Hannah should consume more food in her daily schedule to replace all the calories she is using during her long runs.

2023-11-12 19:07:12 UTC

Erik should get more sleep by going to bed by 11PM and focus on drinking more water and eating more fresh fruits and vegetables.

Plan Meals and Trust Instincts

2023-11-15 05:39:24 UTC

Plan meals to get full daily needed caloric intake to help with the eating disorder. Trust instincts of herself instead of devices.

Increase water intake and Restorative sleep

2023-11-15 05:40:34 UTC

Increase water intake especially while training and get more sleep for better body recovery from training.

2024-02-29 04:39:20 UTC

Take off the watch for the school week and have her check in to see how she feels in her body before and after she exercises and the food she is eating. Also making sure she is eating enough food, and not rushing when she is eating. If she is still hungry in the evening to eat a snack that is nutrient dense.

2024-02-29 04:44:19 UTC

Create space where he can actually eat a nutrient dense breakfast. He can have a water bottle that he carries with him so he can drink plenty of water throughout the day, getting at least 64 ounces. He could increase his fruit and vegetables. He can make a point to focus on getting into bed earlier, even if it means he needs to shift his workout schedule.

Eat More protein

2024-03-02 23:59:09 UTC

Eat 25-30 g protein for breakfast (and lunch and dinner) before your run and consider running in between classes before lunch time.

Eat more whole foods

2024-03-03 00:00:16 UTC

Meal prep whole food breakfast's such as overnight oats or chia pudding.

Make whole food based protein pancakes with cottage cheese and have fruit.

Get 7-8 hours of sleep everynight.

2024-03-03 21:58:24 UTC

Reduce dependency on watch/gadgets, eat a bigger breakfast after run with more complex carbs, one day with no exercise filled with an activity that brings you pure joy.

2024-03-03 21:59:00 UTC

more complex carbs, more water, less energy drinks, set bed time, morning workouts, meditation and yoga

replace your drinks with water. Meal prep so you're not eating fast food every night.

2024-03-04 14:40:13 UTC

2024-03-06 03:04:16 UTC

Cut back on powder proteins and find more natural ways to increase protein i.e. adding chia seed to 🤬,

take it easy

2024-03-09 19:39:25 UTC

I would say take it easy go with your hunger cues. everything doesn't have to be intricately detailed. Eat well, drink plenty of water, don't over train and eat breakfast a real one both of you like eggs and toast. Don't overwhelm yourself.

Bring more foods in

2024-05-28 22:35:21 UTC

Eat more vegetables, fruits and whole grains. Bring in more diversity. Also, wake up 15 minutes earlier and eat before she runs with enough time to not get cramps.

Get more sleep and eat more whole foods

2024-05-28 22:36:51 UTC

Take 1 less client in the morning to get a little more sleep, and don't stay up as late. Aim for 7 hours each night. Add in more fiber rich vegetables and precooked meats.

Sleep more, Drink more pure water, and eat a lot more whole foods. It seems to me neither of them is eating enough.

2024-05-28 23:30:24 UTC

Eat more and rest!

2024-05-29 13:13:23 UTC

I think Hannah needs to eat bigger portions and increase her food intake. She is burning way too many calories and not eating enough. I also think she needs more time to rest. She is definitely overtraining. She doesn't realize how much she will actually benefit by taking an additional day off midweek.

Eat real food!

2024-05-29 13:15:00 UTC

I think Erik is too reliant on protein and protein powders. I think he needs to focus on eating real food. Meal prepping on the weekends is very helpful for those with a busy schedule. He can focus on meals that are high in protein, but also include a variety of fruits and vegetables. Erik also needs to drink more water. Hydration is very important.

replace at least one protein drink with food source protein.

2024-05-31 23:41:29 UTC

meal prep food to take with you.

2024-05-31 23:41:59 UTC

Hannah

2024-06-01 19:26:34 UTC

The first recommendation I would make for Hannah is to connect with an NC and come up with a meal plan based on her needs, preferences, activity level, and also consider genetics. This way Hannah has a real chance of getting all the nutrients she needs based on her lifestyle

Recommendations for Erik

2024-06-01 19:27:48 UTC

My first recommendation for Erik is to implement a sleeping schedule and routine. Sleep is one of the most important things overall whether it's an Elite athlete, or beginner.

2024-06-02 16:40:16 UTC

As an endurance athlete, Hannah needs to fuel her body adequately. I would recommend that she incorporate balanced meals that include complex carbohydrates, good fats, and protein especially for breakfast and lunch. She tends to replace these meals with more of a snack which are nutritionally inadequate particularly after a 6-8 mile run. She also needs to make sure that she gets more rest/recovery time.

2024-06-02 16:47:58 UTC

Erik needs to prioritize his sleep in addition to better nutrition and hydration. I would suggest that Erik drink significantly more water during the day and reduce or eliminate the protein and energy drinks. As far as meals, he needs to incorporate more fruits and vegetables along with high quality fats into his diet. Following a ketogenic diet does not just mean eating meat and cutting out carbohydrates. It also means replacing those carbohydrates with high quality fats like avocados, nuts, olive oil, full fat yogurt or dairy (if tolerated) and eating more non-starchy vegetables.

2024-06-12 08:13:14 UTC

First, I'd recommend she stop relying on sources like the internet and her watch, I would suggest she get bloodwork done at her primary care doctor. That way she'll really know what her diet is doing to her body ad what changes need to be made. Secondly, I'd recommend she eat a heavier lunch, she barely eats anything as it is but I'd increase the lunch meal intake.

2024-06-12 08:15:10 UTC

First, I'd suggest he stop drinking every drink he's purchased and replace it with water, coconut water, cold-pressed fruit or vegetable juices. Secondly, I'd recommend that he cut back on his protein intake and add more vegetables to his meals.

more sleep, more food

2024-06-18 16:15:55 UTC

use chronometer or something to determine macros based on calories burned, and what you're trying to achieve whether it is staying the same weight or not. adding some foods like pistachios or things we know that may increase melatonin may help too. being so restrictive is what's causing her to plateau

Hannah

2024-08-26 16:44:25 UTC

Work on sleep hygiene. Eliminate the Sunday workout and replace with a recovery activity such as a massage, sauna, tia chi. Meal planning for nourishing and fueling her body with food not athletic supplements and listening to her body for queues on how she feels physically, mentally and emotionally not gadgets aor apps

Erik

2024-08-26 17:02:54 UTC

I would encourage sleep hygiene work to improve recovery and restoration. Decrease protein powder as a daily supplement and incorporate real food. When using protein powder make sure it's sourced from quality sources. Increased water intake meal planning.

2024-11-20 01:36:45 UTC

1) listen to your body!!!!

2) w those loooong workouts, you'll need to fuel before you start and during - try a banana and almond butter before you head out and maybe make your own "GU" to have during your workout with some mashed sweet potatoes and coconut oil in a makeshift squeeze using a ziplock bag w one corner snipped. eat a full meal not long after your run.

3) switch up your workout routine to give your body more rest. follow a longer plan of one week short distance (3 or 4 days/wk), the next week longer distance (3 or 4 days/wk) and then the following week just 2 days of looonger runs, then a low-key week of cross-training that's not super-demanding and restart the cycle

2024-11-20 01:42:00 UTC

1) revamp the protein scene. limit the protein shake for only right after your harder workouts and vary your protein sources from animals - fish, chicken, beef, pork, elk, lamb, seafood, etc

2) eat something prior to your first client - hard boiled egg, overnight oats, - a more full breakfast before class and again towards the end of the day of whole foods instead of packaged items.

3) tackle hydration by increasing actual filtered water intake instead of mixes and energy drinks.

2024-11-20 18:17:48 UTC

balance intake of macronutrients. improve sleeping habits. meal plan. pack more nutrient dense snacks, rather than consuming rice cakes or processed protein powder drinks. hydrate with water and/or coconut water.

2025-05-27 17:28:45 UTC

She should eat something light before her morning workouts, if she is waking up at 4:30 she should eat and then train at her regular time. A whey or yogurt and berry shake blended with some oats or nuts would help her morning training.

2025-05-27 17:31:23 UTC

Erik should get better at meal prepping so he doesn't rely on vending machine foods. He can meet with other trainers at his gym and ask them how they prep their meals of whole foods.

2025-05-29 15:42:09 UTC

Plan meals and gauge how she feels after each meal so shes not depriving herself

2025-05-29 15:43:43 UTC

Prioritize hydration, get in more nutrients not just hyper focused on protein and make sleep a priority for rest and restore

protein

2025-05-30 01:34:00 UTC

I would recommend that Hannah eat a protein rich breakfast to begin her day and Erik eat protein from whole animal sources, and he can do this by cooking from home to ensure that it is healthy.

2025-06-02 17:11:25 UTC

I would recommend for her to add more foods to her diet, it seems like she is limiting her food intake based on her workouts. Preplanning meals is a good way to make sure the food you're consuming. Another thing to look for is how much you should be eating based on your height, weight, and exercise routine.

2025-06-02 17:14:46 UTC

I think Erik should not rely on so many packets of electrolytes and protein. He should be making time to eat whole foods and incorporate more than just protein into his diet. Drinking water with lemon and Celtic Sea salt is a good way to help with electrolytes. I would like also to recommend he get to bed much earlier if he plans to keep getting up so early. His body isn't getting adequate rest.

2025-06-03 20:05:47 UTC

For Hannah, eat a more substantial breakfast and lunch. Incoporate more herbs, spices, and more nutritious fruit. For Erik, go to sleep earlier and try to avoid training too late.

Hannah and Erik

2025-10-23 16:09:50 UTC

For Hannah, i recommend timing her meals, making sure she is eating for at least 30 minutes. She is well hydrated but she is also very stressed out trying to do everything "right" so she can incorporate meditation to calm her down as she is already active as a runner. She should consider the Eating for Health Model/diet as Erik should as well. Erik can set a better sleeping and waking schedule, fix his sleep, turn off his devices before bed to help him, and try to eat his dinner earlier than 9pm so that he can eat something healthier from the cafeteria, and let go of the protein shakes and try to eat protein from the food sources instead!

Hannah

2025-11-01 00:34:35 UTC

Make sure you aren't running on an empty stomach- even it if's something small, like some almonds and a banana.

Erik

2025-11-01 00:34:53 UTC

Start a sleep routine- go to bed and wake up around the same time every evening.

2025-11-04 21:27:08 UTC

I would encourage Hannah to increase her macronutrient intake. I would also educate her on the risks of overtraining and undereating. She would benefit from adequate rest, and meals that will actually sustain her.

Eat actual iron

2025-11-04 21:29:10 UTC

For Erik, I suggest eating more iron. Replace his protein powders with actual protein-rich foods, like eggs or 1 piece of quail. to get some iron he could eat some Leeks or lentils. I think he should try not to eat fast food just because he works out a lot, that doesn't replace the amount of harmful chemicals that are in the meat, which could contribute to lowering his immune system at any given point. And for Hanna i would urge her to get as much rest as possible and to balance her lifestyle with mindful resting and eating

2025-11-04 21:29:33 UTC

I would encourage hydration throughout the day, and the incorporation of balanced meals. I would educate him on the importance of whole, nutrient dense foods compared to highly processed "power snacks". He would benefit from adequate rest, and well planned and balanced meals.

2025-11-05 01:16:53 UTC

Increase hydration, see if you can move some client workout sessions outside to get some of the sunlight to activate melatonin. Variety of foods to obtain range of macro and micronutrients, especially, adding healthy fats to keep cells, heart, and digestive system, particularly gallbladder, functioning well.

2026-02-12 14:02:44 UTC

A better breakfast/lunch after the exercise. Less snack sized foods and snacking. Include a decent amount of calories needed after calculation of needs.

2026-02-12 14:03:48 UTC

Less snacking and maybe a bigger brunch after the exercise in the morning.

2026-02-12 14:05:08 UTC

Swap the protein bars for jerky or nut mix. Drink more water.

2026-02-13 22:50:55 UTC

fill out the log feel/food; without paying attention to devices. Start with some breakfast before runs. Use app for macro and micro nutrients.

2026-02-13 22:51:40 UTC

Water.

create a night routine to prioritize rest and recovery.

2026-02-14 15:37:21 UTC

I would recommend that Hannah take at least one rest day a week for a full rest day. If she wants to be active, I recommend a walk or some light stretching.

My next recommendation is that she preps her own protein bar with nuts, dried fruit, a little salt, and local honey to bind them. This will be a light pre-workout snack that she can have that will boost her energy and electrolytes as well as give her some protein to support her muscles.

2026-02-14 20:53:51 UTC

Heena should take micronutrients and avoid overtraining. She should choose organic protein sources before using protein powder. She also needs to fix her sleeping schedule. In general, she should create a proper meal and exercise plan.

Improving sleep and recovery time

2026-02-17 01:25:06 UTC

Restorative sleep is the best for your health. If you are an athlete, incorporating sleep is a must in order for your muscles to restore, repair and recover. It's very important for mental and physical health.

Recommendations for Hannah and Erik’s Health and Performance

2026-05-10 21:10:57 UTC

I would recommend that Hannah increase her overall food intake, especially complex carbohydrates and nutrient-dense snacks, because her body is showing signs that it is not receiving enough fuel for her activity level. I would also encourage her to include more recovery days, listen to her hunger cues instead of relying so heavily on external rules or tracking devices, and seek support for her irregular periods, fatigue, and possible overtraining.

For Erik, I would recommend improving his sleep schedule and recovery time, since sleeping only a few hours while training intensely can negatively affect hormones, energy, muscle recovery, and long-term health. I would also encourage him to reduce his dependence on protein powders, fast food, and energy drinks by adding more whole foods, vegetables, healthy fats, and complex carbohydrates to support his workouts and overall wellbeing.

Hannah

2026-05-18 21:27:41 UTC

Hannah should try to consume more protein, fat, and carbs throughout the day so she is giving her body more fuel. Also she should try to give herself a few more rest days so her body can recover. Because she is having irregular periods she might want to consider a chaste tree berry tea to help regulate her hormones and start consuming beef liver to help with her anemia.

Erik

2026-05-18 21:34:54 UTC

Erik should start by eliminating store bought electrolyte drinks and protein bars and powders and should start to increase more Whole Foods in the diet. By doing this he will be giving his body more nutrients. He can also start by increasing healthy fats and more carbs into his diets through coconut oil, ghee, and fruits and vegetables. Erik should refrain from training late and try to get more sleep.