Healthy Eating Hacks ✌

Hi again everyone, Jeez I’m getting good! 3 posts in about 3 weeks yesssss haha 🙌

Short and sweet chat today about some Healthy Eating Tips to help make your life easier and healthier (your welcome 😙)

#1 Lime or Lemon in warm water on an empty stomach. Great for digestion and de-bloating

#2 Smoothies! Fast, Tasty and Healthy! Coconut water, fruit (I use frozen fruit) and some Greek Yoghurt for Protein 👌

#3 Mince is so versatile and cheap. Stuffed capsisums, Pasta-less spag bowl, curry, the possibilities are endless guys!

#4 Roast Veggies, Taste amazing! Nutritious! More interesting than just having steamed veggies or lettuce all the time.

#5 Chines Takeaway Containers. Prep your food ahead of time so you are organized and ready. These bad boys can be frozen, microwaved and thrown out once you’ve finished.

What are your Healthy Eating Hacks? Comment Below. Until next time ✌ out 😙

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!

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.

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–          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

WORKOUTS FOR THE WEEK

Hi Guys, today I’m keeping it nice and simple. Check out these workouts you can do at home. Body weight works or you can add weight if you have access to them. Let me know how you go. I am looking to film some workouts very soon. Let me know what areas you are trying to tone up and I will try and incorporate some exercises into  the videos.

Have a great week 🙂 Click the link below to view the workouts.

workout

If you are based In Perth and would like a FREE Personal Training Session (Indoors or Outdoors) Please enter your details below and we will be in contact with you very soon.

5 Ways to Relax and Feel Happier

Hi, I can’t believe it’s over halfway through February already! 2017 is flying by ALREADY!!!! This year, I have been really focusing on trying to be organised and stay relaxed this year, as I have had a lot higher anxiety levels than usual recently. I figure in a way it’s a good learning experience and a reminder of what many people are going through every. single. day.

The reason for feeling this way…. Who bloody knows!!! Which almost makes it more frustrating haha. I have been finding that although you can’t completely control that stress, anxiety or depression, there are definitely ways to feel a bit more in control.

#1 Have a plan for the week, SOMETIMES this can overwhelm me! But I try to make sure I have a list of things to do for the week (I usually make this list on a Sunday or Monday night). That way I have an outline of all the things I need to complete for the week and when I have completed the list I feel accomplished and that I have been productive in working towards my bigger goals for the year. (I always need reminding of my big yearly goals. They sometimes seem out of reach, but if those goals are broken down into smaller, achievable tasks. I feel I can achieve the goals)

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#2 Stay away from Social Media! I find myself occasionally comparing myself to what other people are doing or achieving via social media and feeling bad about it. The reality is, most people don’t put the bad stuff on Facebook, we see the highlights reel. Remember your priorities, goals and situation is different to everyone else’s. We can’t compare our lives via Facebook.

 

#3 Say it with me…. BALANCE! Do you have a good life balance? If you spend too much time working, or don’t make time to see family and friends, or you don’t have time to exercise a few times a week because you prioritise other things. You may be lacking balance. Everyone has the same amount of hours in the week. How do you use them to achieve balance and get the most out of life!

 

 

#4 Sleep! If you do not get enough sleep, you will not deal with your day to day challenges as effectively. I notice if I have slept well, I can usually tackle most challenges I am thrown throughout my day. If I have had a later night than usual, the next day I feel sluggish and I can’t function as much.

sleep

#5 Meditation! You don’t have to go to a class to be able to meditate. Listening to an app before bed or before you get up in the morning is a great start. Taking a few deep breaths to calm yourself and gather your thoughts is another great idea. A yoga class is another great way to start. Try and remain mindful and grateful throughout the day. Remind yourself of things you are grateful for.

There we have 5 ways to  relax and feel happier! Comment below if you have other ways to chill out and relax. For more content, follow us on INSTA: Broadshorts_pt or FACEBOOK: Broadshorts Personal Training. Look forward to speaking to you soon!

 

TRY THIS WORKOUT

Hey, So I decided this week, that I would post a workout. Haven’t posted one of these on the blog for a while so why not! The weather has not been ideal this week. So I am going to post a workout that you could do Indoors. Then there REALLY is no excuses.

I will incorporate 2 different levels. A beginner level and then a harder level 🙂

If you would like a program written specifically for you, fill in the form below for more information

BEGINNER:

-Push Ups x10

-Hip Extensions x2020160502_153339

Repeat 3 times

-Mountain Climbers x20

-Lunges x 20

Repeat 3 times

-Wall Sit 30 Seconds

-Air Punches x50

Repeat 3 times

-Plank 45 Seconds

Repeat 3 Times

WANT TO WORK A BIT HARDER? …. TRY THIS 🙂

-Push up Mountain Climbers x15

-Jump Squats x15

Repeat 3 times

-Push Up to Plank x8 each arm

-One legged Hip extensions x10 each Leg

Repeat 3 timesgroup-training

-Burpees x15

-Walking Lunges with a pulse x10 each leg

Repeat 3 times

-Side Plank x30 seconds each side

-Donkey Kicks x15 each leg

Repeat 3 times

Good Luck 🙂

 

 

Keeping It Simple!

*Rant Alert!* Okay guys, here it is, my rant for the day! Why do we decide to do crazy diets? We FIND crazy fad diets that eliminate ENTIRE FOODGROUPS and find recipes that take up loads of time, energy and use ingredients that cost the earth because they are ‘healthy’ but forget to just keep it simple and eat REAL food and not overthink things.

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An example of this (I thank this client for giving me something to write about today, if you are reading this right now, you are the best xx)  is seeing a client for the first time in a while this morning and her telling me that she is trying to do paleo, no carbs and making clean treats to achieve her current goals. This is a great start! I’m so proud of her to be getting started on her health and fitness goals.

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When I asked her what she was eating, she told me how she was making shakes, clean treats and doing all this fancy stuff and finding all these interesting recipes, but couldn’t sustain it. My first comment, why don’t you just try eating simple, normal food? What is wrong with yoghurt, fruit, porridge, eggs on toast, curries, BBQ meat and yummy salads?

We see so much stuff online and in the media these days that I think we get confused about what we can and can’t eat and whether we should eat raw, paleo, low carb, high fat, high protein, FODMAP (literally the list could go all day).

diets

So here is my REAL TALK keep it simple tips to get, or stay on track  with food:

-Is how you are eating SUSTAINABLE? If you are miserable, hungry or hate the food you are currently eating. GET OFF THE DIET… NOW!

-Make sure you are eating enough. If you are eating any less than 12oo calories (even 1200 is too low) then your metabolism is going to slow down and not be able to breakdown any food you put in your body. Eat regularly! Especially breakfast! and find out how many calories you are eating in My Fitness Pal.

-It’s one thing to have a rough idea of how many calories you eat, so that you can work on eating more. But don’t count calories everyday. It will drive you crazy! Focus on eating GOOD food rather than the numbers in the food.

-MODERATION its a marvellous thing. Practice it!

-Carbs are NOT the bad guy! You need them, they make you happy and give you energy. You need to choose the right carbs and time them properly.

-Be honest with yourself! You KNOW you need to eat your veggies, drink water, choose good snacks, do some exercise. Working on improving these things and doing them consistently will get you those results you desire. Keep it simple, don’t over complicate food and you will be pleasantly surprised how easy it is to stay on track…. Most of the time 🙂

RECIPE:

You DO make friends with Salad ✌😂
Made this on Friday night and I couldn't not share! -lettuce
-cherry tomatoes
-capsicum -olives
-cucumber
-red onion
-haloumi ❤❤❤ Tasted amazing with BBQ-ed meat! Then I had leftovers for breakky Saturday Morning. 
Remember eating healthy isn't hard.... or boring! You just need to be organised and have the options available. 
#monday #eat #food #clean #healthy #fit #blog #lean #health #live #trainer #personaltrainer #perth #westernaustralia #australia #mum #women #girl #mummyblog

 

-Lettuce Mix

-Cherry Tomatoes

-Red Onion

-Capsicum

-Haloumi (pan fried in olive oil)

-Olives

Pop it all onto a platter and serve with desired meat. I served with Rissoles 🙂

 

 

 

SMOOTHIES!

Hey guys, Happy New Year! Welcome back to the Broadshorts  Personal Training Blog. We have been a bit MIA recently, which we apologise for 😦 life happened, we’ve been in Tasmania, Christmas and New Year was going on. It was just full on and I kinda felt like I needed a bit of a break from working to come back this year refreshed 🙂

So TODAY I started back into normal food and routine, which is a really good thing, as I was starting to feel a bit bloated.

To kick start me back into routine, I decided to prepare some chicken meatballs and some greens (I’ve been missing greens haha) for dinner and breakfasts for the next two or three days.

I also bought some rice crackers to have with vegemite and a slice of cheese (Split amongst 4 crackers 🙂 )

Another snack I bought was some Greek Yoghurt. It’s great protein, Great for your gut health (probiotics) and I find it quite sweet, so I don’t crave as much naughty food.

Last but not least I have been having smoothies for lunch recently. I love smoothies! But I do think you need to make sure you are doing smoothies smart! If you are looking for FAT LOSS or WEIGHTLOSS. You should ensure you stick to having smoothies Post workout and watch how much fruit you put in there.

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Why do I say this? SO many people come in and tell me how much fruit they put in their smoothies (and think they’re doing a good thing) but 2 to 3+ fruits in a smoothie then having other fruit as snacks during the day, may be too much sugar for your body every single day!

What do I suggest? I only have one piece of fruit usually each day. At the moment, that is in a smoothie.

I have been using coconut water, Happy Way Protein Powder and Frozen Berries for my smoothies recently. It tastes amazing, keeps me full and is timed generally after a workout.

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You don’t HAVE to have protein powders. But I use a protein powder now, as I was struggling to snack regularly during the day and the protein powder helped me add in the extra snack. I ensured I used a natural powder, with no nasties in it. There are a few like this on the market. It is probably best for you to do your own research and decide whether you want to use these or not.

If I didn’t struggle to snack in the afternoons, I would eat REAL food 🙂

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So remember, when making smoothies for weight loss:

-1-2 pieces of fruit (TOTAL)

-Use water or coconut water

-If you are not using protein powder, use a few spoonfuls of Greek Yoghurt to give you some more protein in there 🙂

-You can add in oats (sparingly) or some chia seeds.

-Keep it simple 🙂

Okay, that’s it from me today! Any smoothie suggestions, let me know in comments below.

Remember to follow us on Insta to see workouts and food ideas between blogs.

Peace out Peeps XO

 

 

 

 

 

 

How to not go Overboard over the Silly Season!

So it’s December, the Silly Season! Which means… More Social Events, More Food, More alcohol and less motivation and time for your health and fitness goals.
Whilst it’s important to be able to relax, have balance and indulge a little bit around this time of year, don’t go overboard and spend the first 3 months of 2017  trying to lose 4 weeks worth of fun!

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I have put together 10 Tips/ Tricks on Surviving the Festive Season without gaining too much pudding

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  1. Stay Hydrated! (I mean with water!!) Aim for 2-3 Litres of water a day, on top of your drink of choice
  2. Invest in Probiotics! Good for gut health and digestion, these babies will keep everything working; even if your fibre intake isn’t as good as usual.
  3. Do one or the other! Pick naughty food OR alcohol consumption for each event. Doing both at once is going to set you back twice as much.
  4. Try to keep moving! Even if it’s just a walk around the block. You don’t have to smash it at the gym, but just try to stay active so your body doesn’t completely lose the fitness you had before December.
  5. With some extra time up your sleave think about some new goals for the year. Maybe you could think about Introducing breakfast? Or Signing up for a fun run, to keep you training?
  6. Pick the bread basket OR dessert. Choosing one instead of both is going to keep things a little more balanced.
  7. Bring a fruit platter! Bringing a healthier option, is going to give you a better option to choose from at dessert. Also, I notice when I bring a fruit platter, there’s never leftovers!
  8. Mix your own alcohol! Save on calories by making drinks with low sugar cool drink instead of having premixed drinks.
  9. Decide on a day you are going to aim to get back on the wagon. Don’t take 3 months to get back into good food and working out.
  10. Most Importantly, Relax and Enjoy! Stress and lack of sleep is renowned for hindering health and fitness goals. Use your holidays to destress and catch up on Sleep!

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If you have tips of your own, then please comment below or comment on our Latest Broadshorts Instagram Photo.

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to keep up to date with our food, workout and Outdoor Training Dates.

Enjoy the Last week of November!