Today’s nutrition plan we’re going to cover is Renaissance Periodization (RP)! RP is a company that offers templates and 1-on-1 nutrition plans. They are a calorie and macro-centered plan that give exact amounts of food to eat at certain times. I have not done it personally but have collected information from a number of people that saw success from following it. As always, not every plan is for everybody. My goal is to introduce these as different options.


Notes on each persons answers. Every single persons first response was “it works” followed by other pros like energy, lots of food, didn’t feel hungry. But like every diet some peoples cons were different. In fact, one person specifically said it wasn’t sustainable for them long term and another person listed sustainability as a pro. So here are their pros and cons list.


Person A
Pros
-It works
-Easy to follow
-I was never hungry
-More energy, slept better, felt healthier
-Like having meals prepped and ready
Cons
-Difficult to weigh and measure food


Person B
Pros
-It works
-Increased energy and performance
-Looked good naked
-Lowered blood pressure and cholesterol
Cons
-At first, hard to eat that much
-Lots of prep time and planning
-Hard to maintain for life
General
-Can’t look at it as a finish line or it wont last. It’s not “just make it three months”...


Person C
Pros
-It works
-Sustainable
-Real food
-Not hungry, ie in a caloric deficit without feeling like it
Cons
-Labor intensive
-Each cut gets progressively harder until you adapt
-If you don’t like vegetables, it’s not for you
-Limited fruit

For more info go to: ​https://renaissanceperiodization.com/faq

Burnout can be the most challenging part of your journey. Whether its career related or relating to your personal fitness. It can sometimes feel like you have the weight of everything and everyone on your shoulders. This weight you may feel can be a huge struggle in trying to get ahead.
 
Sometimes it’s important to reflect on and remind ourselves why we traveled down this road in the first place because it’s easy to forget when we’re frazzled. Being content, being happy, takes time and sometimes we need to push aside the stress that we are feeling to see the good in our everyday lives.

I’ve been there, and have spun around all kinds of ideas on how I could escape burnout in my own life. A few helpful tips that I have found to help with Burnout.
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1. Journaling- Write it down! I always find it easier for me to retain and reference things that I write down. Write down things like, what drives you? Write down goals (daily, weekly, monthly). It’s easy to forget the why. Or maybe we don’t always have a why that really resonated or stuck with us. Let the “why” fuel you.
2. If you could control the next 7 days, what would your days look like? - Draw out 7 boxes, these boxes represent the 7 days of the week. Fill in line by line, hour by hour, what the perfect days looks like. Sometimes ambition can lead to overbooking, which then leads to burnout. Monday’s can be completely jam-packed and over scheduled, leading to a burned out Tuesday. As equally this could lead to an over-packed Wednesday. Be kind to yourself when you plan out your perfect 7 days! You are in control of yourself.
3. Schedule Recovery Time- Root cause of Burnout, overwhelm. Give yourself planned recovery time in your schedule. This will allow you to take a step back and not take the stress from the task before into the next. Stress has a funny way of snowballing if not dealt with. Go outside, take a walk, read a book, and so on.
4. Ask for help and Find Support- Its okay to lean on those close to you or ask for help when the load is heavy to carry. Having a support system is so important when avoiding burnout
5. Invest in Yourself- Adding in something new to your mundane routine can help with burnout. Personally, relating to personal fitness- I apply this tip when I participate in Spin Class instead of the doing the CrossFit class that day. It breaks up the monotony.

 
“Self-care is a deliberate choice to gift yourself with people, places, things, events, and opportunities that recharge our personal battery and promote whole Health-Body, mind, and Spirit.” –Laurie Buchanan, PHD

- Coach Morgan Ross
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