We sat down with Personal Trainer, Nutrition Candidate, and Meal Prep business owner Jasmyne Orescanin to discuss tips & tricks when balancing nutrition with fitness goals.
Can you tell us about yourself & what inspired you to become a Personal Trainer, and Nutritionist candidate?
I'm also a small business owner, of Meraki by j. I provide Personal Training of course, Fascial Stretch Therapy, Meal preparation and make my own line of natural skin care products. Also, this past September I did start schooling to become a Nutritionist with plans on graduating this November of 2022.
My passion is all things wellness ergo my business slogan “Total Body Wellness”, reading and learning about nutrition, natural remedies and fitness, practicing them as well as sharing with my clients.
My inspiration stems back from when I was still a kid, sports, the outdoors, family role models (athletes, vegans,fitness enthusiasts) and experiences.
The start of my career was after high school, I wanted to improve my performance in the sport I was playing so I decided to get a Personal Trainer. I was very lucky to have been matched with a girl who I got along great with and during our time together we established a friendship and I just absorbed everything she and her mentors told me.
I started spending a lot of time researching and taking online courses and watching webinars alongside her and when the opportunity came up to get certified and work out of the gym, I was very eager to try. Her mentors became mine as well and with each of them with their own unique backgrounds I got a really well-rounded knowledge base. I was drawn towards the natural living aspects and then just continued to follow that path to where I am today.
Do you have a specific training philosophy?
Definitely! I believe in functional strength training - incorporating flexibility, stability, cardio and mental health all into one regimen. I focus mainly on day-to-day fitness and nutrition. Clients who are looking to be fit and healthy but not obsessive.
Feeling and looking good while being able to actually fit both aspects into your lifestyle with ease and enjoyment.
Variety is also important!
I provide different training techniques based off my clients individual needs to achieve their specific goals.
- I believe it’s more enjoyable and sensible to train your body to function the way it should and make daily tasks more manageable.
How can someone improve their eating habits while balancing long work hours?
There are many different ways you can achieve this and it all depends on your lifestyle, your preferences and your willingness! Here's some options,
- Meal planning – This could be done by figuring out your schedule, which days you have time to shop and cook, and preparing meals for multiple days or your whole week! This way shopping and cooking doesn’t need to cut into your day!
- Freezing leftovers - A great and convenient way to meal plan.
- Incorporating shakes – This can improve eating habits while you’re busy, you can pretty much put anything you want into a shake - making it a meal replacement all while tasting delicious. Now a days too there are so many fantastic options to choose from protein, greens, vitamin and mineral powders with fruits, vegetables, milks, juices and nuts!
- Hiring a Chef – If the funds are available, hiring someone to cook and or plan your meals for you is very helpful.
- Fasting – It's best to consult with a professional to make sure this is safe for you based on health and any underlying conditions or medications - but typically fasting includes health benefits.
There is a lot of talk about Protein when referring to fitness – can you clarify how much protein someone should be consuming with and without exercise?
Of course. Protein is definitely one of the most important macronutrients!
It's not just crucial to many factors such as weight loss, hunger management and muscle growth/retention - but it’s essential to just about every process that occurs in the human body making it vital for life.
Protein intake does depend on so many factors, and it differentiates from one individual to the next, but typically:
- A sedentary person should have around 1.1 grams per kilogram of body weight
- Active individuals it varies quite a bit depending on your form and intensity of activity, but anywhere from 1.2 to 2.4 grams per kilogram of bodyweight.
What are other major food groups someone should focus on when balancing Muscle Gain with Weight loss?
When it comes to nutrition, variety is so important!
Although some food groups should be eaten in moderation such as oils/spreads - it gets a little complicated because there’s certain foods in each food group that should be limited.
Generally, when trying to balance muscle gain with weight loss, you should incorporate healthy carbohydrates into your diet, so your body can utilize it as an energy source, and not jeopardize your protein intake.
Many people are so scared of “carbs” and that “they make you fat” but it’s really not the case!
If people are unsure, they should set up a visit with a professional to find a diet that works for them, but that incorporates a little bit of everything.
I’m sure everyone has heard of “everything in moderation” and truly that is the case!
What does an ideal pre-workout meal look like?
It really depends on the individual, the intensity and type of exercise, but in general:
I would say a low carbohydrate meal conserves muscle tissue, a higher amount of fat will act as a slow but large energy source, and high protein to utilize muscle protein synthesis.
What does an ideal post-recovery meal look like?
Some of the best meals, Haha!
I would say higher fat to maintain, and regain energy - as well to help produce recovery hormones. Higher carbohydrates will act as your main energy source & boost fat metabolism and high protein for muscle protein synthesis and also to maintain fluid balance, energy balance and acid balance.
Meal Preparation offered by Meraki by J
Do you recommend any Pre - During – Post workout supplement regimens?
One thing that I do recommend is electrolytes, and believe it or not, a pinch of salt!
Reason being is that when you sweat - you actually sweat out salt not just water, and it promotes long term fluid retention! It increases the rate of hydration (over plain water), whilst neutralizing the body, maintaining thirst, and delaying urine production.
What words of advice would you share to anyone starting their Wellness Journey, and for those who need an extra-kick of motivation?
Don’t focus on anyone but yourself!
Find your own pace and go slow. There’s no rush and usually the steadier and more doable you set and achieve your goals the more likely the results are to stick.
Being patient and going easy on yourself are also a must don’t put yourself down and celebrate even small steps by rewarding yourself with health promoting prizes, treats or experiences to keep you motivated and proud.