I created this handbook to give you the most relevant information for improving both your health and performance. The following practices have been tried and tested by both myself and my clients throughout the years!

Table of contents:

• Calories: Calories are energy and humans are energy burning machines

• Metabolism: How to improve your metabolism and avoid crashing/burning

• Check the labels: Everything that glitters ain't gold

• Mind over matter: “A happy doughnut is better than a sad salad.”

• Protein: The importance and function of protein, quality sources as well as how to include complete proteins for vegan/vegetarians

• Carbohydrates: Our main source of energy and their relation to performance, body composition as well as quality carbohydrate sources

• Fat: Misconceptions of fat and its importance for hormone and cellular function as well as quality sources

• Fiber: Its importance for gut health/digestion, blood sugar regulation and mineral absorption

• PUFAS and their potential harm to our metabolic health 

• Practical applications on how to calculate your own macros and energy demands for maintenance, weight gain or loss

• Strategies to have successful encounters with weigh ins/assessments 

• The importance of water for our overall vitality as well as pre, intra and post workout hydration strategies

• My recommended supplements

• Daily meal plan examples for individuals with both high and low activity levels

And much more.

Once your purchase has been made, I will share the Ebook with the email address used for the purchase. This Ebook is live! Meaning any updates or changes I make to the book in the future, you will get to view FREE of charge! If you don't recieve a copy of your ebook within 24 hours send me an email to: rootsholisticperformance@gmail.com and we will get you your product!

Thank you for your time, trust and effort,

Niall Kellestine - RHP