7 Days of Training

So, you want to do some training but have no idea where to get started? The key is to just do something!

I’ve put together a little 7 day training plan to help you out. If you find this too much, just pick a couple of days worth of the programs.

Any questions about exercises, Let me know!

 

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Gem’s 7 Day Training Program

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What Does Eating Healthy Look Like?

I hear from a lot of people that eating healthy is expensive or too time consuming.

Healthy Eating is defined as having a balanced diet, eating the right amounts from the five different food groups. Do you necessarily have to be consuming Almond Meal or Salmon (and only salmon) or Buckwheat or Cacao or ONLY buy stuff from the Health Food Aisle? Absolutely not! If you are steering away from high processed, unhealthy, sugary, fatty food; then you are on the right track.

I speak to a lot of people who immediately relate Eating Healthy with being time consuming, expensive and ‘weird food’ but it doesn’t have to be that way.

When I’m on a mission to eat Healthy I try and do a bigger food shop at the start of the week so I have food already in the fridge ready to go! I tend to go for fruit and veggies that are in season, lean mince and some form of chicken.

My Weekly Shopping List:

  • Frozen Mixed Veggies
  • Greek Yoghurt
  • Lean Beef or Turkey Mince
  • Crumbed Chicken or Roast Chicken
  • Taco Seasoning
  • Frozen Berries
  • Bananas
  • Oats or Muesli
  • Instant Coffee- Not bought every week!
  • Capsicum
  • Red Onion
  • Broccoli
  • Eggs
  • Rice Cakes
  • Mushrooms
  • Grated Light Cheese
  • Lean Bacon
  • Tomato
  • Carrots
  • Hummus
  • Lettuce Mix

 

MY TYPICAL DAY OF FOOD:

BREAKFAST:

Black Coffee

2 scrambled Eggs, Sprinkle of Cheese, Mushrooms, Onion, Capsicum, Broccoli, Tomato and Bacon

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SNACK:

Carrots & Hummus

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LUNCH:

Black Coffee, Greek Yoghurt, Berries or banana, Muesli or Oats

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SNACK:

Rice Cakes x4

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DINNER:

Taco Mince with Salad or Mixed Veggies.

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TIPS

  • Sometimes I eat what I ate for dinner for breakfast, it’s much easier if you don’t have time to prep eggs and it is the better option instead of eating just carbs for breakfast. If you eat carbs at breakky, you may crave carbs all day.

 

  • Frozen Veggies are the better option if you find you are not eating your fresh veggies fast enough. It’s a great way to avoid waste and save your money.

 

  • I love preparing roast meat because you get to chuck it in the oven and walk off! You don’t need oil for the meat to cook either. Just add herbs and spices and go.

 

  • Don’t cut out food groups. I used to not eat carbs, but I found I used to want to binge out a lot on the weekend. I added in some carbs and found I didn’t binge as much. I don’t eat many carbs. I only really eat Oats or Muesli or sometimes some rice or a piece of bread. I aim to have no more 2 serves of carbs a day. This suits my weight loss and toning goals!

 

  • I don’t drink much milk, as my body doesn’t tend to break it down too well and I get cramps. Yoghurt and cheese in small amounts are better. I have read that your body doesn’t struggle to break them down as much due to how those products are made.

 

  • I prep my meat usually so it lasts a couple of days, then I prep my salad or veggies just before eating.

 

  • Eating small amounts and often keeps me full and not hungry at all during the day.

 

  • I eat Fruit, yoghurt and muesli in the middle of the day because it prevents me from craving sugar about 3pm.

 

  • If I’m trying to be healthy but want a sugar fix during the week, I usually end up eating a Quest Bar. *** I don’t eat them every day! I don’t recommend eating them everyday either***

As you can see the above food options aren’t made up of ‘weird’ food, nor is it expensive. I don’t calorie count and I don’t cut out food groups. I eat a balanced diet and stick to this structure most of the week. Then on the weekends I tend to relax a little and order what I want if I go out for dinner with family or Friends. I don’t feel restricted or stressed about my food choices.

If you have any comments, tips or questions, please feel free to comment below

 

 

DEPRESSION AND ANXIETY

Hey guys! This week we are talking about Depression and Anxiety. Depression is when you are sad or moody for long periods of time. According to the Beyond Blue Website 1 in 6 people will experience depression in their lifetime. Anxiety is when you constantly feel stressed or worried without a reason. Anxiety statistics are even higher with 1in 4 people being diagnosed. Anxiety and Depression are DIFFERENT illnesses, but one can lead to the other or you can experience both at the same time.

So obviously if you think you or someone you know is going through this they NEED to go to a GP or speak to someone. But what else can be done in conjunction with that care?

FOOD:

You need to have a look at what you’re putting in your mouth-no I’m NOT suggesting a diet! Is all of the food you’re eating coming from a package, is it super processed or is the nutritional content mostly filled with unhealthy fats and are ALL the carbs in the food from sugar? If that’s a yes, then something needs to change. Good food, makes you feel good. (I know this coz I used to lose my shit if I’d gone and drank a ton of Alcohol and consumed a heap of junk food, I would be a write off for a week!) It’s a proven fact processed, high sugar foods give you mood swings because of the massive high then the massive low it gives your body.

What You Could Change:

Think about the food you are eating, could you be eating more veggies? Introducing crackers instead of bread? Swapping normal potato for sweet potato? Swapping pasta for rice? There are SO many thing you could do, that aren’t scary. Check out my food plan sample to get some ideas.

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EXERCISE:

Are you making an effort to do any daily exercise? The endorphins you release whilst training make you feel amazing. You don’t have to join a gym or start training 7 days a week. Try for 3 days a week.

What You Could Change:

Go for a walk, bike ride, swim, play sport, do a class, lift some weights. Aim for 30-60 mins depending on the amount of time you have free.

I also tend to suggest activating your pedometer on your smart phone (S Health for Samsung’s, I Health for IPhones) track your normal amount of steps and aim to get 2000 more, Build up to 10, 000 steps!

SLEEP:

Now this one can be a hard one as I know some people who have anxiety and depression struggle with sleeping. Aim for about 8 hours a night. The less tired you feel, the better you can deal with everything that comes your way throughout a day.

What You Could Change?

See Below and above!

KEEP A GRATITUDE JOURNAL:

Remind yourself that there are things that are GOOD in your life! Try and focus on the positive. Find a cute notepad and write down 3 things you are happy or grateful for about. DO this every day.

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MEDITATE:

This is a great way to wind down after a busy day. There are many different apps to take you through some meditation exercises. Find one you like and stick with it.

DO A YOGA CLASS:

If you’re stressed, it creates havoc on your body. All your muscles will be tight, loosen them up by doing yoga, most yoga classes will do some meditation as well. Recently I’ve seen lots of free yoga advertised throughout the community. Google for some near you.

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LOOK AT YOUR LIFESTYLE!

 If the people around you are toxic, you are going to feel worse! You need to be surrounded by people who support you and some of these changes you are trying to make. Negativity is not great to be surrounded by either. Even relationships can be toxic! Your surroundings may even be the cause of your anxiety or depression. So choose who you spend your time with wisely.

MINIMIZE TIME ON SOCIAL MEDIA:

Social Media isn’t real life. You only see the good stuff on other people’s Facebook or Instagram. We seem to compare ourselves to other people on Social Media. Which isn’t fair because we aren’t them and we don’t have the same goals or lifestyle as the people we are comparing ourselves to. Try and stay off social media and read, call a friend or spend some time, not attached to your phone, with loved ones.

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LESS COFFEE!

Coffee increases your stress hormone, cortisol! If you’re consuming more than 1 coffee a day maybe look at cutting it back and changing to a herbal tea. You are already stressed out enough. Don’t add more stress to your system!

 

Websites to look at:

Beyond Blue: https://www.beyondblue.org.au/

Tiny Buddha: http://tinybuddha.com/

CLIENT TRANSFORMATION!

Hey Guys! It’s Monday again! This week I thought I would post something a little different!

I’m introducing one of my amazing Clients ANDREA! She answered some questions about her Health and Fitness Journey: Check out her answers and her before and after pics!

WHAT MADE YOU DECIDE TO CHANGE YOUR LIFESTYLE?

Everyone has a moment or event in their life that makes them stop and question their current position. For me, it was not being able to shop in the average clothes stores. I was finding that size 16 was no longer a comfortable fit. Alongside this, I noticed I was no longer expressing my usual confident characteristics. This meant change was needed AS.

WHAT HAVE YOU ACHIEVED SO FAR?

This is a big question. What have I not achieved is a smaller question! I have now lost 12 kg, I am almost in a healthy BMI reading, my measurements are melting away, I am a size 14 (although in the awkward between size 12 and 14 stage) and I can now run a km in just over 5 minutes (something I never thought possible). I’ve achieved goals I didn’t think were possible this quickly without cheating.

WHAT TRAINING ARE YOU CURRENTLY DOING?

Basically a mixture of cardio and weights. I aim for at least half my work out to be interval training.

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The bottom two pics are Andrea Before. The top is After

 

TYPICAL DAY OF NUTRITION:

I find that I tend to only eat carbs before 12pm, otherwise I feel too heavy and bloated at the gym after work and Uni.

I try to eat different everyday so that I don’t get bored and lost in my cravings.

I always start my day with a banana protein shake with added baby spinach (I promise you can’t taste it).

Lunch is generally a chicken ceaser salad and dinner varies. If I feel really hungry at lunch I will eat a heavier meal, and have my planned lunch for dinner.

I find weight watcher meals are very handy with my busy schedule.

WHATS YOUR FAVOURITE EXERCISE?

At the moment, weirdly enough, it’s my 1 km run on the treadmill. I am trying to get my time under 5 minutes. Competing against myself keeps me motivated. Other than that, I generally enjoy all ab workouts.

WHAT IS YOUR FAVOURITE CHEAT MEAL?

I love all food! But, I always find my cheat meal is the classic chicken sub from subway!

IF YOU COULD GIVE ONE PIECE OF ADVICE WHAT WOULD IT BE?

Know why you want to change, and continuously use it to drive you. When you are breaking, remember why you wanted the change in the first place, and how you will feel if in 6 months’ time you did achieve it.

HOW LONG HAS IT TAKEN TO REACH THIS POINT?

I started at Bailey’s gym 3 month ago! Before that, I was very unfit and living a very unhealthy life style.

Andrea After

Andrea 3 Months After

 

WHAT IS YOUR FAVOURITE FAST, HEALTHY MEAL?

I love making high quality mincemeat with Mexican flavours, chopping some avocado, tomato, red onion and sprinkling it on top, then serve it with a scoop of Greek yogurt. It’s my taco-less-taco

WHAT HAS BEEN YOUR BIGGEST HURDLE AND HOW DID YOU OVER COME IT?

My biggest issue was with commitment and time. I was very fortunate and blessed, that when I told my best friend how unhappy I was with my body and fitness level, she jumped right on board and has gymed with me every day. We keep each other motivated. As for time, we just decided that we are too busy with Uni and work to gym during the day, so we need to be realistic and we gym every night at 7.30-8 o clock. We gym in the day when we can, but we are becoming gym junkies now and on those days we find ourselves out of routine back at the gym that night for our 8 o clock session.

I am super proud of Andrea! She has done such a great job! I hope reading this was inspiring and Motivating!

Also, here’s a workout I tried with some clients this week. I got the idea off watching Ashy Bine’s reality show on You Tube (I’m addicted! haha). Basically you do ten exercises, 10 reps and 10 seconds rest. I had my clients repeat 3 times through. Have a great week! x

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DON’T STOP TRAINING THIS WINTER!

Happy Monday Guys! Today I’m going to give you FIVE reasons why you should keep training and eating well through Winter.

Number 1: You will fight off sickness because you have a stronger immune system!

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Eating Fresh food such as fruit, veggies, wholegrains, meats, eggs, nuts and yoghurts are going to keep your immune system strong so you can fight off any nasty colds and other sicknesses. In particular eat Garlic and foods high in vitamin C such as Leafy Greens (Kale, Spinach, Broccoli), Capsicums and Kiwi Fruits.

 

Number 2: You will save money on buying new jeans! Or you’ll look AMAZING in the jeans you buy

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Don’t put on weight so you have to go spend money on more Jeans! Speaking of jeans, how good does a toned, perky butt and legs look in Jeans? No one likes saggy butt and muffin tops!

Number 3: You won’t have to work as hard come August!

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We’ve all been there, when you put your favourite pair of denim shorts on and they DON’T fit! Then you go on crazy diets and training plans to have to get back into them again! Remember a healthy weight loss is only .5-1kg a week. Wanna lose 5kgs? You’re looking at between 5-10 weeks of losing those bad boys.

Number 4: If you have a Mid Winter-Tropical Holiday booked then you better keep up that training!

Feel amazing in your bikini and all your summer dresses! You don’t want to have to stay covered up!

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Number 5: Feel More Energised and Happier during the day!

If you’re eating healthy and working hard you are going to find it easier to get out of bed in the mornings. Winter mornings are already hard when you have to wake up, so DON’T make yourself feel even MORE sluggish by fuelling your body with Gross Foods! Also Winter weather is linked with people feeling depressed and anxious. Combat these stats and get those endorphins flowing, by doing some exercise!

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To help you keep eating well during winter here’s an easy, yummy Recipe that is super healthy!

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Ingredients:

  • Lean Beef Mince
  • 1/2 Cauliflower
  • Broccoli
  • Capsicum
  • 1 tin of Corn Kernels
  • 1 Carrot
  • Butternut Pumpkin
  • Brown Onion
  • Tomato Paste 350g
  • 1.5Tsp Curry Powder
  • 1.5Tsp Minced Garlic

Fry up the mince, onion, garlic and curry powder until browned

Put in the chopped vegetables, tomato paste and 2 cups of water

Cover the pot and bring the stove to low to simmer until the liquid is mostly gone and the veggies are cooked through.

***You can use whatever veggies and meat you want. Make as much as you want. I made a Kilo of mince because I was food prepping for both me and my Boyfriend***

This will freeze well 🙂