WHO WORKS OUT AT ONE ON ONE?...
YOU DO!

Nutrition Strategies for Building Lean Muscle and Sustainable Fat Loss

Your instructor: Rory Hornstein, RD, B. Ed is a Registered Dietitian specializing in nutrition for sportsexerciseweight managementeating disordersfood intolerances/allergies, fibromyalgia, digestive disorders and more. Rory is a certified Bariatric dietitian empowering her clients to become “intuitive eaters” and reach their personal goals, one bite at a time. Rory uses a “non-dieting” approach to her practice, encouraging her clients to adopt an overall healthier lifestyle for achieving their goals.

She is a member of The College of Dietitians of AlbertaThe College of Dietitians of OntarioThe College of Dietitians of British Columbia and has four years of experience as Co-Chair of DC’s practice group of sports nutritionists (Sports Nutrition Network). Rory has been in private practice for fifteen years, specializing in nutrition and Inflammatory Bowel Disease, and unfailingly committed to sharing her personal experience and infinite expertise with clients.

Overview of Workshop 1 and 2: (Take one workshop or both!)

For Fitness enthusiasts who aim to build lean muscle, optimize performance, and achieve sustainable fat loss without reliance on weight-loss medications. 

Course Objectives for Workshop 1 and 2:

  1. Understand the science of muscle building and fat loss through proper nutrition.
  2. Learn practical strategies for meal planning to meet fitness goals.
  3. Replace the reliance on weight-loss medications with effective dietary approaches.
  4. Recognize the long-term risks of weight-loss medications and the benefits of food-based strategies.

Workshop 1:  Wednesday February 5 at 6-7pm/$42.00 incl tax

Foundations of Lean Muscle Building

  • Macronutrients 101: Role of protein, carbs, and fats in muscle synthesis.
  • Caloric Needs: How to calculate calorie intake for muscle gain without excess fat.
  • Protein Timing: Optimizing protein intake pre- and post-workout.

Eating for Sustainable Fat Loss

  • Thermogenic Foods: Foods that boost metabolism naturally (e.g., lean proteins, spices, green tea).
  • Carb Cycling for Fat Loss: Balancing carbs for training and recovery days.
  • Balancing Satiety: Using fiber and healthy fats to curb hunger.

Workshop 2:  Wednesday, February 19 at 6pm-7pm/ $42.00 incl tax.

Replacing Weight-Loss Medications with Food

  • Common Weight-Loss Medications: Overview of how they work (e.g., appetite suppressants, metabolic boosters).
  • Food as Medicine: Foods that mimic medication effects (e.g., protein for satiety, cayenne pepper for thermogenesis).
  • Sustainable Habit Building: Strategies for lasting changes without quick fixes.

Long-Term Consequences of Weight-Loss Medications

  • Physical Effects: Potential risks like metabolic slowdown, nutrient deficiencies, and hormonal imbalances.
  • Psychological Dependence: Emotional and mental health challenges linked to long-term use.
  • Alternatives to Build Resilience: Lifestyle adjustments to avoid pitfalls.

Practical Tools for Success

  • Meal Prep Made Easy: Quick and effective recipes for busy lifestyles.
  • Supplement Smarts: Protein powders, creatine, and BCAAs—what’s worth it?
  • Tracking Progress: How to measure success (body composition vs. scale weight).

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