Leveluplife Ernährungscoaching by Kathrin Fuhrer

13/04/2024

Short Training camp in Mallorca with .racing.team.switzerland is coming to an end…

☑️Top rides 🔝🤩
☑️Awesome company 👏 😎
☑️Efficient Training Block 💪🚀
☑️Stunning Location🥰👌

13/04/2024

Short Training Trip to Mallorca with .racing.team.switzerland is coming to an end.

☑️Top rides 🔝
☑️Awesome company 👏 😎
☑️Efficient Training Block
☑️stunning Location

12/10/2023

You have always 3 Options in Life:

1. Give in
2. Give up
3. Give it all

There was never one single second of doubt what i am gonna choose after my colon surgery.

Today on day 26 post surgery, i was able to get out and go for my first outdoor ride☀️🫶😌

Big thanks to my team and my sponsor and of course who has been supporting and helping me nonstop through these past 4 weeks!

09/10/2023

Warum der Körper Vitamine braucht

Weisst du eigentlich wie es sich anfühlt wenn du optimal mit Nährstoffen versorgt bist? Mit Vitaminen, Spurenelemente, Aminosäuren und essentiellen Fettsäuren? Du fühlst dich kraftvoll, frisch, motiviert und kommst morgens auch ohne Kaffee in die Gänge.

Leider haben sich viele Menschen mit einem permanenten Mangel abgefunden und halten die damit Verbundenen Leiden und Krankheiten für einen normalen Verlauf des Lebens.

So wirken Vitamine:

Ohne Vitamine funktionieren die so komplexen Abläufe im Körper nicht optimal oder gar nicht und es kommt zu Energielosigkeit, Leistungseinbussen, schlechter Laune, Konzentrationsstörungen, Schlafstörungen und schlussendlich zu so vielen so genannten Zivilisationskrankheiten wie Adipositas, Diabetes Typ 2, Herzkreislauf Erkrankungen, Krebs…. Um nur einige zu nennen.

Ohne Vitamine funktionieren die Abläufe in der Körperzelle - der kleinsten Einheit unseres Körpers, unseren Arbeitern nicht. Da Vitamine im gesamten Stoffwechsel wirken, ist es zwar schwierig, die Wirkung einzelner Vitamine genau zu erforschen, doch man weiss heute doch schon einiges über die Wirkungsweise der Vitamine in unserem Körper.

Vitamine, die der Mensch durch seine Nahrung aufnehmen sollte, werden teilweise in ihrer Form verändert und umgewandelt, oder die docken als Vitamin im Ganzen an vorhandene Enzyme an. Der neu gebildete Komplex übernimmt dann spezifisch Funktionen im Körper, die nur durch das Zusammenkommen dieses Enzym - Vitamin Tandems überhaupt möglich werden

Also durch die Qualität der Nährstoffe die wir aufnehmen,haben wir einen direkten Einfluss auf die Qualität und Funktionalität der Zellen und Enzyme in unserem Körper.

Vitamine kooperieren nicht nur eng mit Enzymen sondern auch untereinander. Oft ist es desshalb unssinig oder sogar gefährlich, nur ein einziges Vitamin zuzuführen.

Wichtig ist, da alle Vitamine und Nährstoffe unterschiedlich sind und zahlreiche und vielfältige Funktionen haben, kann ein Stoff, der in grosser Menge verfügbar ist, andere, die unzureichend vorhanden sind,nicht ersetzen. Wir brauchen sie alle.

18/09/2023

When Life hits you hard - hit back harder!

Saturday noon i got 1/2 of my colon removed after beeing in pain for 17h. My colon twisted and strangled itself and got black.

Now recovery time is on and i need to refocus what my goals are every day from scratch - i needa put my cycling goals aside and face what life brought me here. Doing my best every day to be back even stronger at some point. But patience has never been my big strength.

20/08/2023

This summer was special to me - i took a 4 weeks vacation to focus on my own personal goal - improve my hill climb skills🤣🫣🚀💪🚴‍♀️

How i am gonna spend this 4 weeks was very clear from the beginning. Making a plan where to go and what to ride, i ended up going my first week off from work to the Dolomites 🇮🇹

I wanted to get away from the heat 🥵 goal achieved: I even had to bring my winter clothes 🥶😂👌🌧️

My second week i planned to stay at home, going for some local mountain passes for which i normally have to little time next to work.🤷‍♀️

Week 3 i spent in „Berneroberland“ Weather and temperature were absolutely fantastic again☀️👌☺️

My last week i headed out from home again as i was tired of not sleeping in my own bed🤷‍♀️😆 There are endless and amazing opportunities here anyway🥰

My goal was to get as many vertical meters and kilometers as possible - and plus 20h/week in the saddle. The aim of this hill climb challenge was : I needed to lower my lactate building rate (vlamax).

Here some insights in my overall training statistics:

Week 1: 19.5h, 450km, 9’829m vertical
Week 2: 20.5h, 603km, 9’121m vertical
Week 3: 24.5h, 632km, 10’607m vertical
Week 4: 21.25h, 591km, 9’394m vertical

Climbing the following mountains

➡️Passo Gardena - 2121m
➡️Passo Sella - 2218m
➡️Passo Pordoi - 2239m
➡️Passo Campolongo - 1875m
➡️Passo Valparola - 2168m
➡️ Passo di Giau - 2236m
➡️Passo Falzarego - 2105m
➡️Klausenpass - 1948m
➡️2x Pragel both sides - 1548m
➡️Ibergeregg - 1406m
➡️Sattelegg - 1190m
➡️Ächerlipass - 1398m
➡️Glaubenbergpass - 1540m
➡️Glaubenbielenpass - 1611m
➡️Grosse Scheidegg - 1962m
➡️Jaunpass - 1509m
➡️Guggisberg - 1115m
➡️Gurnigelpass - 1608m
➡️Wolfgangpass - 1631m
➡️Albula - 2315m
➡️Flüela - 2383m
➡️Rickenpass - 790m
➡️Wasserfluh - 843m
➡️Schönaupass - 1068m
➡️ Schwägalp - 1278m
➡️ Vorder Höchi - 1537m
➡️Multiple times Kerenzerberg - 743m

Now i am looking forward for a good recovery week and hope the improvements kicks in❤️‍🩹💪🤞🍀

A big thanks goes to to make all of this possible and fuel me every day with the (micro)nutrients my body needs🫶

15/10/2022

Nutrition coaching encloses more than just what should be on your plate 🍽

➡️ Minimize - Maximize - Priorotize⬅️

Minimize things which are not good for YOU☠️:

Crap food, Toxins, Stress, No breaks during the day, little sleep, No recovery rituals, limited or negative thoughts☠️

💫Not only what you eat but also your daily decisions and your environment influences the biochemie of your body including your DNA and vice versa. From this concludes ill-ness or well-ness.🥴☺️

Maximize things which are good for YOU⤴️:

Food quality, Micronutrients, Stress balance, Sleep quality, Joy everyday, Gratitude, Self reflection, Training and recovery balance⤴️

You need to create an environment in which you can achieve every single day the best for yourself.

Focus and Priorotize🤏: Daily Happiness, Healthy sleep routines, Stress reduction, your social environment

Things like Breathe exercise, Gratitude- Journaling, Tiny Habits can bring a big positive turn in your everyday well being 💯

14/05/2021

Weight Fluctuation and the effect of carbohydrates in your diet📝

Welcome to another FFF series 🧠👩‍🎓💡

First of all: Weight fluctuations are totally normal. This is a reason why I recommend people who wants to loose weight/ fat to weight in daily rather than only once a week.This allows you to deal with the little ups and downs which are absolutely normal and a part of your weight loss journey.

➡️ What really matters is the overall trend that shows a decrease of your weight over a long time period.

There are multiple factors that can lead to these fluctuations for example:

▶️Hormones
➡️Stress/ mental status
▶️Sleep quality and quantity
➡️ Changes in excursuses and movements during the day
▶️Salt intake
➡️Alcohol
▶️Food
➡️ Women circle
▶️Medication and specific health conditions

‼️Important❗
Your health is way more than just a number👈

Focussing on how you feel will be more effective in the long run. Becoming stronger physically and mentally — and loving your body because of it — is far more important than whatever number ends up flashing on your scale.

If you get too fixed with the numbers on the scale try a new method. It's important to note that you do not necessarily need a scale to meet your goals.

Choose a different kind of method to measure and re-evaluate your progresses. This may also increase your motivation and helps you staying on track🙏💪😎

➡️ Measuring the circumference with a measuring band
▶️Compare your power levels in your training
➡️ Take your favorite running distance and try to break your own record
▶️Comparing the way your clothing fit
➡️Having your body composition checked

Progress can also look like this:

➡️ smaller waist
➡️ more energy
➡️ better sleep
➡️ smaller clothes
➡️ motivation and mood improvement
➡️ less pain and discomfort
➡️ exercising gets easier

Taking photos is a great way to recognizer your successes and track your progress. you can snap the following subjects:

➡️ weekly photos of your progress
➡️ home cooked meals
➡️ goodies you were able to resist
➡️ selfies after your workouts
➡️ shopping cart full of fresh and varied food
➡️ sunrises on your morning runs
➡️ Stairs and distances you have climbed.

But what about the Carbohydrates?

Often carbohydrates are degraded and seen as the enemy of weight loss and the only one reason of why the scale doesn’t move in the planned direction.

👉Head over to my story to see the effects of carbohydrates in your body, consumed while inactivity and consumed while active.

Have fun and enjoy your prolonged weekend.

Happy Friday, K 🙏

15/04/2021

Es gibt 1000 verschiedene Diäten auf diesem Planeten. Es ist wissenschaftlich bewiesen, dass 90% aller Diäten scheitern. Doch warum ist das so?

Nahrungsmittel sollen individuell in „passend“ oder „unpassend“ eingeteilt werden, statt allgemein geltend als „ gesund“ bzw. „ ungesund“ deklariert werden.

Diäten sind nur Standardlösungen und sind meistens nicht auf deinen aktuellen Zustand und deinen persönlichen Stoffwechsel abgestimmt.

Jeder Mensch und jeder Stoffwechsel ist individuell und
braucht dementsprechend auch individuelle Ernährungsempfehlungen die den aktuellen Lebenszustand berücksichtigen und entsprechen. Die perfekte Ernährungsweise für dich, richtet sich zudem auch nach deinen persönlichen Vorlieben aus, denn nur so können Langzeit Erfolge erreicht werden.

Heutzutage sind wir so gestresst und von der Gesellschaft unter Druck gesetzt, dass wir uns oft erst mit unserem Körper abgeben, wenn bereits Symptome da sind oder wir uns total unwohl fühlen weil wir einige Kilos zuviel auf den Rippen tragen. Mit nur wenig Aufwand können Sie dem jedoch präventiv entgegen wirken und Defizite ausgleichen, bevor der Leidensdruck zu gross ist.

die Auswirkungen eines Defizits in der Ernährung kann weitreichende Folgen haben.

- Ein Fettabbau wird fast unmöglich
- Die Infektanfälligkeit erhöht sich
- Hunger und Sättigungsgefühle kommen durcheinander
- Die Leistungsfähigkeit sinkt
- Die Lebensfreude sink
- UND miese Laune entsteht.

Vereinfacht ausgedrückt, der allgemeine Gesundheitszustand verschlechtert sich zunehmend.

Nur wenn du optimal mit Vitaminen, Mineralstoffe, Spurenelemente und Aminosäuren versorgt bist, können auch die Stoffwechselprozesse bestmöglich ablaufen und du kannst endlich Fett abbauen, Muskeln aufbauen und vor Lebensfreude und Energie einfach nur strotzen.

Beginne jetzt dir und deinem Körper etwas gutes zu tun. Gemeinsam finden wir die für dich geeignete Ernährungsweise, die deinen Stoffwechsel unterstützt und dich wieder Leistungsfähig macht.

Mittels Analyse verschiedener Blutparameter finden wir heraus, wie dein Stoffwechsel optimal funktioniert. Liegen Störungen vor, können wir diese frühzeitig beheben, lange noch bevor Krankheitssymptome auftauchen.
Zusammen mit regelmässiger Bewegung bringen wir dich wieder in Schwung. Du wirst dich Leistungsfähig und gesund fühlen und dein Wohlfühlgewicht endlich erreichen.

Melden dich jetzt für ein kostenloses Orientierungsgespräch bei mir: 079 713 52 06 oder kathrinfuhrer@gmx.ch

Ernährungsexpertin und Fachfrau für Bewegung und Gesundheit
Kathrin Fuhrer

www.leveluplife.today/nutrition-coaching

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26/02/2021

Many people spend years struggling to lose weight multiple diet or pills and often with very little success. And surely, the current market for weight-loss diets is full of contradictory advice.

In fact, it is best to ignore all these extreme diets and instead learn from modern nutritional science which teaches to focus on quality and not just quantity and tell you what you can eat and not what you need to cut out.

The society today encourages more eating and less excercise and mass advertising promotes excessively salty, sugary and fatty food, while meals have become oversized. You need to be aware of how forces in society are impacting your own life, meaning how they encourage a unhealthy lifestyle that causes YOU to suffer and how this suffering turns you to eat more.

If you start to reflect deeply on this "bad" cycle, then you can begin to resist it.

To overcome your unhealthy eating habits, learn calmly focus on your mind and body in the present.These insights enables you to take control of your thoughts, feelings and behaviour so that you can transform your life.

Practice living mindfully, which means being fully aware fo your body and mind in the present moment, rather than being distracted by thoughts of the past and future.

A lack of awarness is what causes us to fall into unhealthy habits such as overeating. Unhealthy habits create in fact both physical and psychological suffering. Our bodies become unhealthy and our minds become unhappy.

Here are a few guidelines how to practice mindfulness eating:

➡️ Focus only on your food instead of other things like TV, phones or music. You will see your meal becomes a total other experience to you🤤

➡️ Sit down, take YOUR time and reduce all the stress factors aound you.Your body will thank you

➡️ Start to deeply appreciate the taste and healthfulness of your meal. When you start to appreciate healthy food in this way, you will no longer have cravings for unhealthy food and you will be able to stop eating when you are full.

➡️ Feed also your mind: Eat your meal with all your senses, feel it when you chew, taste it with your tongue and smell it with your nose and of course make your meal look nice🤩

19/02/2021

👉To know WHAT exactly you eat is already half of your success🙌

In Today's FunFactFriday we gonna look into the food labels and find some useful and easy tips and tricks you can consider while shopping 🛒

The name of the product mostly already explains what is in the product you hold in your hand. Latest when you turn the product, you see on the ingredient list what exactly is in it - This needs to be declared. There are NO hidden sugars or anything which we can not find in the ingredient list. We only need to read them🕵️

The ingredient list 📃 shows what exactly is in this product.

The ingredient listed first, is the most dominant. The ingredients listed last, is the least present.

The nutrition chart 📊 shows how much of the ingredients are in this product.

👉The amount is ALWAYS shown per 100 grams in solid products and per 100 millilitres in liquid products❗❗

Head over to my story to learn more about food labels, nutrition charts and how you can read them best. Get some tips for a healthy lifestyle🙌

Happy Friday, K🙏