5 TIPS TO GET THE RESULTS YOU WANT

Hi guys, 3 blogs in a row….. I’m so impressed with my efforts haha. This week I’m keeping it simple and giving you 5 tips on how to get the weight loss results you are after. Without Further ado, lets jump straight into it!

 

  • IS THE NUTRITIONAL PLAN YOU ARE PLANNING TO FOLLOW SUSTAINABLE? If you are cutting food groups, Hangry, feeling dizzy and have no energy it’s not worth it! Eat enough food
  • KEEP CARBS! I dunno how many times I need to say it, don’t cut carbs. If you cut them completely, your body will forget how to break them down and you will be carbless forever!
  • KEEP IT SIMPLE! Eat normal food. Forget the raw treat, dates with cacao and coconut oil , chia seed breakfast pudding 24/7 bullshit! Say it with me Oats! Eggs! Dinner leftovers! Curries! Keep it real. Social Media has confused the hell out of everyone just don’t eat too much processed crap and you should be fine.
  • PORTION SIZES! Don’t eat loads and don’t eat too little you should feel satisfied after meal times, but not really full.
  • CONSISTENCY! Your lifestyle changes only work if you keep doing them all the time. It doesn’t happen over night. Be patient!
Advertisements

DO YOU HAVE A GOOD RELATIONSHIP WITH FOOD?

So, let me just start by saying, there is so much depth to this subject, it can’t be covered in just one blog, or even 20 blogs! Also, this is based on my own personal experiences. I am not a professional, I can only discuss what I found in my own experiences on this matter.

 

I had a HORRIBLE relationship with food! For so long. Due to this I found it hard to reach my health and fitness goals for a very long time, because despite my best efforts, I would feel unhappy, stressed out or upset and turn to bad food as comfort. When you are an anxious person to start with, this is not a great thing haha. I would get so frustrated with myself, I really wanted to achieve those goals and just could not get there. I would have my other Personal Training Colleagues say just cut carbs, eat high fat, lift weights only, do High Intensity Training. When in fact, none of this would be any help, because my anxiety and stress levels would get insanely high and I would go and eat a whole bunch of food that wasn’t any good for me or my mental state.

comfort eting.png

 

When you are someone who has these tendencies, it is so frustrating to hear ‘just don’t eat that’ or ‘just do this’ s if you can just switch it off. I guess what I’m saying (and took a very long time to learn myself-which is okay, because now I can help OTHERS) is that if you are a comfort eater, a stressor or an anxious person, you need to sort the emotions out first and not put so much pressure on yourself or feel guilty.

 

Here is what I found helpful (again not an expert, this is from my experience and if you have tips and hints please comment below 😊) to prevent comfort or stress eating:

–          In a diary or on a note pad, write down the triggers that make you feel stressed, worried or negative in any way. List all of the things that are bothering you and try and make a connection as to why you feel this way. Do you bring home work issues and struggle to switch off, are there some problems with relationships, whether it is intimate, family, friends, do you stress about finance? You guys get the picture.

20170220_094307

 

–          After you have identified the things you are worried about, have a look through and evaluate whether you can:

o    put some strategies or steps in place to reduce the stress and know you are doing something about them, need to get rid of some toxic people in your life (sad, but sometimes you need to do it to grow!),

o   Stop stressing about things that haven’t happened yet (I do this A LOT and often need to write a list of what I’m stressing about to remind myself that I just need to relax and stop being such a worry wart).

 

–          One these things have been done, try and think of an activity you are going to do when you feel this stressed or worried that you can do, instead of eating. Ideas could be: Call a friend to talk, do some meditation, go for a walk, read, or take up a new hobby such as a team sport or craft to give you another focus.

          Last but, not least, remember that mastering this is going to take time! Even after you have mastered it, there will be times where it is not perfect and you will go off track (I have had this the last 2 weeks to be perfectly honest! But I am working on ensuring I have a list of tasks to get done each week and tick them off, incorporating some meditation into my day and ensuring that I am not seeing food as ‘good’ or ‘bad’ and just eating balanced meals with a few treats here and there. If I keep it balanced and don’t restrict myself, I don’t eat loads of bad food.)  Being aware of why you comfort eat and having strategies that work for you in place is important. Doing the strategies consistently is also important. Lastly sorting this part out FIRST is what will make your health and fitness goals be achievable.

I hope that this has helped one person, any suggestions or comments are welcome 😊

 

HOW TO: Survive Easter

Hey Guys, Happy Almost Easter and school holidays for parents and teachers out there. So, it’s Easter!! That means one thing, and one thing only…. CHOCOLATE! In so many shapes and forms! You had better believe there will be chocolate for Breakfast Easter Sunday (Malteaser Bunnies are my standout fav right about now!)

Easter bunny.jpg

There are a few other things that make an appearance over Easter, Hot cross buns, alcohol and fish and chips are a few other indulgences that spring to mind. But how do we ENJOY, yes! I said you should ENJOY these! And not feel guilty or fall COMPLETELY off the wagon and not get back on the wagon until October when the ‘before summer stress out begins’ (we’ve ALL been there!)

WELL… Here are a few things D’Arc and I will be doing to stay on track **we will be filming these BTW (I bought a go-pro and thought I should put it to good use, by filming workouts and what we eat, even on holidays! Watch out for the jog we will be sure to film, I am SOOOO bad at running, my clients are going to love that footage) **

  • Probiotics! Ours have been purchased already (Thanks Priceline!) We even got our hands on the ones that do not require refrigeration.

o   WHY? We are flying up north to visit family. I don’t know about you guys, but I blow up like a balloon after being on a plane, my face gets puffy, I get bloated and retain so much water. Then on top of all that, not as healthy food and more alcohol than normal are consumed, leaving you more bloated. The probiotics help combat all these effects and keep your gut health on point.

  • Water!

o   WHY? Water will help flush out all those extra toxins you are taking in. It will keep you hydrated enough to (hopefully) not feel hungover. It will keep any binge eating to a minimum. Fun Fact! You eat MORE when you are dehydrated. So, ensure your water intake is high, so your chocolate intake isn’t as high.

  • Eat SOMETHING Nutritious Every day!

o   Your body still needs nutrients, it will be thankful for receiving SOMETHING green or vitamin dense at least once a day over the Easter break.

  • Move

o   Do something active every day, go for a quick walk, go for a swim, play a social game of volleyball. Keep your body moving so it’s not so hard to get back into training after the Easter Break. If you are with a big group of people, try and get everyone involved, so it’s social and you don’t feel like you are working out.

  • RELAX!

o   Use the time to unwind from the daily stresses of work and catch up on those few hours of sleep you don’t always get. You will go back to reality feeling recharged and fresh. I come back from holidays leaner, as I get more sleep and my stress levels drop. It’s amazing how much your body needs these things.

relax

So, there are my tips be sure to keep an eye on our Facebook and Instagram Pages for all our workouts, tips and updates for promotions and outdoor trainings. We are in the process of developing an online 28-day challenge and individualised training programs.

Happy Easter! X