DIET • LIFESTYLE ZONE

MONTEM.TRAINING


SPORT NUTRITION & MENTAL ZONE





Go from beginner to athlete to the ultra-athlete


DIET & LIFESTYLE ZONE





Nutrition, diet and lifestyle

- lose weight and get energy.


TRIATHLON

ZONE





Olympic distance, Ironman and double ultra Ironman


SWIMRUN

ZONE





Ötillö, Breca, Rockman series and Ultra Swimrun


RUN

ZONE





Marathon, Ultra trail and Ultra mountain trail running


SWIM

ZONE





Pool and Open Water swimming – all distances


PERSONAL DIET AND LIFESTYLE COACHING

Have you never succeeded in achieving a healthier lifestyle or achieving your top goals? Do you want to achieve weight loss without food stress and diets, gaining muscle mass, lower fat percentage or a healthier lifestyle?


We can help you by giving you the opportunity to become your own health expert in your own life.


We look at your entire health history and how you live today with family, work and training.


We help you from unhealthy to healthy as well as from healthy to top performance both physically, mentally in sports and your working environment.


Personal diet coaching live or online no matter where you live. We will give you the best and latest inspirational coaching, all of which is scientifically proven.


YOU GET - LIVE AND ONLINE

  • Personal mental training
  • Adjustments to your current diet, so you move your health level all the time focusing on some elements that create the greatest health changes in your body and mind.
  • Vitamins and minerals optimization
  • Dietary suggestions that fit your lifestyle, knowledge and health history.
  • Homework every week to be motivated.
  • Easy recipes for making healthy food.
  • Personal training plan for your body and level which you can train where you prefer.
  • Coaching for changing habits to optimize diet.
  • Continuous coaching talks to support you and keep motivation and focus.


THE 10 DIET ADVICES


  1. 600 GRAM VEGETABLES

Eat vegetables, fruits and berries every day. At least 600 grams, but rather 1000 grams, preferably more vegetables than berries and fruits, and preferably organic.

 

  1. QUALITY PROTEIN

Eat good quality protein for every meal and at least a small handful for each meal. Alternatively, good quality protein powder. No you do not get biceps like Arnold Schwarzenegger.

 

  1. TAKE CONTROL OF YOUR SUGAR INTAKE

Control your intake for all kinds of added sugar - both the visible and the invisible as well as the artificial. Then it becomes much easier to control all your second intake.


  1. HEALTHY FATS

Eat the right fats - healthy, so focus on fat and quality. Animal fats are not so dangerous, previously thought. Vegetable fat is healthy if it is unrefined and cold pressed. In addition, omega 3 eats fatty acids every single day.


  1. NUTS AND GRAINS

Eat nuts, seeds, grains and legumes every single day - a handful.


PERSONAL LIVE OR ONLINE TRAINING?

Here you can book and customize your membership, training plan, training content, categories and price:

GET STARTED!

Contact us today and arrange a free conversation session via messenger or skype:

 

  1. WHOLE GRAINS

If you eat cereal products, always choose whole grains. The refined grains are not as nutritious and eat them very much soaked or made as sourdough. Gluten is a problem for some people, but it is an over-interpretation that everyone should avoid everything with gluten in it.


  1. DRINK WAER

Drink between 1 ½ to 2 liters of water, pure vegetable juice with a little fruit in, black tea, green tea, white tea and herbal tea every day. If you want coffee then go for enjoyment and quality as well as a little but good. Milk and dairy products are not a necessity, but conversely, it is not generally unhealthy either. However, there are some people who clearly have the best health without milk. Dairy products are healthiest if they are fermented / acidified.


  1. DON’T SKIP MEALS

As a rule, eat regularly and do not skip a main meal. Alternative eating patterns may be relevant if you have other work and exercise patterns or others that work for you.

 

  1. BALANCED MEALS & VARIATION

Always eat balanced meals with healthy fats and quality proteins, carbohydrates and vegetables and as much ecologically as possible. You will eat balanced if you eat according to the T-plate model (see picture) and change the balance according to your needs.

 

  1. VITAMINS

Even with good food, it is always a good idea to take a multivitamin / mineral, vitamin D supplement, omega-3 fatty acids and possibly lactic acid bacteria on a daily basis. If you want to support with even more dietary supplements that may be relevant on an individual level - you should always seek guidance from a diet expert.

 

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