Qualified Personal Trainer and Nutrition Coach, Veronica Leea, works online helping woman around the world to reach their fitness goals, become more confident and obtain a healthy relationship with food. We sat down with Veronica, to discuss how she go into fitness/coaching, 5 tips on how to create a healthy diet plan, one of her favourite fitness routines, to provide guidance and information for our AYBL Community.
How did you get into fitness/coaching?
My interest in fitness and health started as a young child,I was obese, and I had to lose weight for health reasons. As I didn’t know much about it, I did it in an unsustainable way, which ended up developing into an eating disorder and body dysmorphia. I spent hours working out every day, restricting foods, cutting out entire food groups and thinking I needed to lose more weight to be beautiful.
After years of being miserable of the way I looked and being extremely self-conscious, I decided it was time for a change. I knew that the biggest change wasn’t physical, instead it was mental! I started the journey to love myself and it was the best thing I ever did! I found a passion for weightlifting, achieved a healthy relationship with food and found confidence within myself. That is why I want to help other women, who are possibly facing similar challenges as myself. It is my goal to help them overcome those struggles and start living their best life!
5 tips on how to create a healthy diet plan?
- Make sure to eat protein with every meal. For example: chicken, fish, turkey, cottage cheese, Greek yoghurt, Tofu, Seitan, Quorn, protein powder, lean meat, eggs, etc. Protein keeps you full, satisfied and is important when your goal is to lose weight or building muscle.
- Make sure to include some healthy fats throughout the day. For example: nuts, seeds, avocado, salmon, olive oil, etc.
- Make sure to eat 500g vegetables, fruit and berries daily.
- Eat regularly, don’t skip meals.
- Make sure to drink enough water too! If you struggle with drinking water, drink a glass before every meal and with your meal as well.
I currently have 2 lower body days and 2 upper body days. I’m doing the same workout plan for 4 months every week, trying to progress in my workouts. I have a 4-week cycle where the reps change. This is one of my moderate rep range leg days.
Squats 3x8-10 reps
Hip thrust dead stops 3x8-10reps
Bulgarian split squat 3x8-10 reps
Back extension glutes focused 3x10-12 reps (using two dumbbells)
Leg extension 3x10-12 reps
If you are looking to make lifestyle changes, it’s important to start by taking small steps. Change can be hard, and it won’t happen overnight!
Set yourself small, realistic and achievable goals. For example, if you are not used to eating breakfast start by eating something light for breakfast! If you struggle with eating vegetables, aim for eating one a day. You don’t have to change your lifestyle overnight, it is a journey and when you take smaller steps, it will be easier to reach them and slowly you will get used to it.
Remember that not every single day will be good, some days you might go into your old habits and that’s ok! Nobody is perfect. In those moments it’s important to be kind to yourself and move on, you can always make better choices afterwards.
I believe in eating 80% of the time healthy, wholesome, nutritious foods and 20% treats. No need to restrict yourself! You can absolutely live a healthy lifestyle, workout and still enjoy social events & have some treats.
If you aren’t sure how much you should be eating to reach your goals and need some support along the way, then I would recommend hiring a coach that can guide you in the right direction.