Category Archives: Personal Training News

Information and new developments in personal training, motivation, goal setting, strength and conditioning, nutrition, and exercise.

Rolls Vietnam

Great food options in North Sydney.

Needing a food hit that stays in your Macros? Rolls Vietnam is a great option. Located on Miller Street in the midst of all this demolition, next to the former Tower Square. Their Chicken Pho is super tasty and under $10. Particularly in these colder months a warm soup hits the spot perfectly, particularly if you are recovering from one of the crazy virus’s going around at the moment.

The chicken is fresh chicken breast (supplying your protein), the noodles are rice based and not the high calorie egg noodles (making up the carb requirement), green leafy veg for the fibre and micro nutrients and fat in the broth with the option to add chilli paste and fresh lemon.

Also available is beef pho and tofu pho.

The Holiday Blow Out

This week I started back at work and my well rested PT clients were a little shocked to see the Skinfold calipers out on their arrival. Cruel,
? sadistic? -maybe but why should I behave any differently just because it’s the start of a new year?

Most clients were measured pre holidays to assess their progress to date and assessing after the break provides useful feedback regarding how well each person manages flexible exercise and dieting. The holidays introduce a range of different challenges: change of routine, different access to food and exercise options, increased socialising which invariably includes increased exposure to alcohol and party food, plus the expectation of friends, family and yourself to indulge. In addition, there can be a multitude of distractions not normally encountered during a working week that make planning difficult.

Is it ok to just let yourself go during your holiday?

Obviously this is a matter of opinion, and as this is my opinion piece here is my chunk of it.

It depends on a variety of factors:

1. Length of Holiday- During a short holiday of 3-7 days it could be beneficial or at least not deleterious to your goals to completely abandon your usual exercise and nutrition routine. You may have been training consistently at great intensity, accumulated a number of injuries (especially for those cross fitters), or motivation might be waining. Sleeping in, watching lots of DVD’s eating your favourite junk food may just be the slothitis to propell you into healthy living with new enthusiasm.

If your holiday is four weeks that could be in excess of 4 kilos gained, plus the kilos you are already trying to off load to the universe. The next 2 months could be spent paying off your holiday fun with sweat and more sweat.

2. Level of debauchery- clearly if your idea of letting yourself go is having dessert at Christmas and a few drinks at New Years there is not much to worry about, but if your holiday looks like one continuous fast food menu with beers, wines and cocktails to match, it may be wise to make some exercise progress payments during your holiday.

3. Personal Goals: having 30 kilos to lose or preparing for your first ironman event would probably indicate that the holiday should be spent dedicating spare time to a more focused eating and exercise regimen. When maintaining health, weight and fitness, having a week off is not going to be a major disaster. Keep in mind however that losing the positive habits you’ve gained may take awhile to reacquire after a break particularly if you’re the sort of person who took awhile to get on the healthy band wagon.

4. Amount of weight loss required. Recommended weight loss is somewhere around 1 kilogram per fortnight, of course the Biggest Looser contestants achieve far greater loses than this, however 75% of them regain their weight after filming stops. With 52 weeks in the year, that’s approximately 26 kilos a year of weight loss. If your weight loss is in the big figures, a more permanent and consistent lifestyle change is essential.
(See above)

5. Effectiveness of metabolism. A fast or high metabolism can clearly burn more calories, that friend you have who’s preparing for the marathon is always eating right? And if you go away on holidays with people like this you’ll find them indulging in a regular dessert etc. without obviously gaining weight. If you have a metabolism that is around 1200 calories, eating pancakes for breakfast, a burger and fries for lunch, plus a dessert and a cocktail in the evening can really push you above what your capable of burning off.

As a trainer I am passionate about building great metabolisms that can burn up as much calories as possible. In all my years training clients (20 years), I have only ever encountered one Client who did not enjoy food. Spending time developing a healthy metabolism is an awesome weight loss tool and will help minimise that holiday blow out.

6. Exercise work ethic. Are you 7/8th couch potato? Do you struggle to do any form of exercise? Do you constantly miss training sessions because work and family commitments get in the way? If this is the case, your capacity to repay your holiday debt is going to be limited. Whereas, if your passionately committed to your program, and you naturally do some form of exercise on most days of the week getting back into your routine for a few weeks should be all that is required to return to your pre holiday health and fitness.

How to Avoid the Holiday Blow Out -Strategies

A. Plan.
Before your holiday find exercise options, research food and restaurants, prepare your friends and family that you will be looking after your health over the break, before the start of each day think about where you can fit in some exercise, set food and alcohol targets.

B.Plan to exercise at the start of everyday
Your best intentions can be weigh laid by group choices but you could complete 45 minutes of exercise before most of your holiday companions have crawled out of bed.

C. Include activities in your holiday
Simply just move, whether it be lawn bowls, hiking, skiing, rock climbing, golfing, increasing your activity level will somewhat balance your increased consumption.

D. Find a gym in the area and go on the very first day and set the habit

E. Eat protein with each meal

F. Try and get some high fibre complex carbohydrates

G. Eat plenty of vegetables

H. Don’t worry about sleeping in, missing meals, don’t obsess!

IMG_3169.PNG

Food Recording

Over the years of working with personal training clients and their nutrition there is never a one size fits all approach. Sometimes it can take a while to discover the most appropriate strategy for that client.

Most importantly, is for that persons nutritional goals to be met in a way that is effective and efficient to be incorporated into their daily tasks.

The first and most straight forward plan is to use an application like myfitnesspal, nothing better than seeing exactly what you are eating in terms of calories, macros, fibre and sugar. This approach is useful for those with moderate computer skill and access to smart phone, tablet or computer, initially it can take time to set up but eventually with repetition inputting daily food can take 3 minutes. The challenge for this approach is estimating the amounts of food, and guesstimating contents of prepared or dining out meals.

My least favourite is the written method, invariably I end up seeing entries like: a bowl of pasta, green thai curry etc. It is impossible to calculate even vaguely macros or calories from this type of information.

One client found an effective strategy was to attend a one hour appointment each week to discuss food. Never was any specific plan devised, instead we would discuss restaurants and cafés in the local area and what on their menus were great options, how to create time in the day to eat and making his health a priority. After 6 months his lost 8 kilograms all without dieting.

More recently for convenience I have asked clients to take photos of all the food they eat for the day, so I can evaluate if they are able to appropriately interpret my nutritional guidelines and proportions. Sadly, honestly in regards to food intake can be a huge issue for some clients, this technique may identify clients who skip meals, struggle with portion control or knowledge about interchanging proteins, fats, starchy carbs and fibrous carbs.

The below is one such example.

Very interested in hearing of methods others utilize?

IMG_2715.PNG

Food is like Money

Working to optimize nutrition is like working to improve your financial situation. There are endless similarities between working towards financial and physical health and often I find myself drawing on these comparisons as means to effectively demonstrate my message.

Food is a valuable source of our health currency, it enables us to perform activities, repair damage, have enjoyment, pleasure, concentrate and focus, to grow another human being, fight diseases, and potentially live longer.

So, you can eat what ever you want, when you want, simply winging it from day to day???

How’s that really working out for you?

Screen Shot 2014-10-01 at 11.47.14 AM

The Seven P’s – Proper, Prior, Planning, Prevents, Piss, Poor, Performance

Assessing nutrition has a profound effect on quality of life, not only are you assured your nutritional needs are being met, whether they be exercised, growth, health, injury, recovery, pregnancy, bone density , changing body composition or improving appearance and thus self confidence, but also time efficiency in food preparation and minimizing wastage.

Miss-using your food currency could, among a multitude of problems, result having no spending power, living on a unnecessarily restrictive budget that still does not meet goals and under estimates your requirements. Education is power, and assists informed decision making that in turn can be harnessed to achieve your desired health https://www.acheterviagrafr24.com/achat-viagra-en-ligne-sans-ordonnance/ outcome.

 

If your body was your bank account balance would you learn to manage it better?

Simplifying Weight Loss- https://www.acheterviagrafr24.com/sildenafil-generique-avis-cher/ How you can maximize your weight loss for life.

Over the next few weeks I will be posting about maximizing metabolism. While weight loss occurs when calories in (food eaten) are less than calories out (energy burnt), the rate of this consumption is influenced by many factors. Optimizing this rate is the key to successful long-term capacity for weight loss and maintenance.

Sure starving yourself leads to weight loss but after a while the weight loss slows and it becomes impossible to eat any less. How long can anyone starve,  live in a constant state of denial and deprivation? I ask, how long can anyone  repeatedly choose to poke themself in the eye?  I encourage a life approach that is based on kindness and self love.

Stay tuned.

 

 

 

DIY Apricot Protein Balls (Healthy Snacks)

Stuck for great snack ideas? Protein Balls provide an ideal option for morning and afternoon snacks, for lunch boxes, outdoor sports, i.e.. hiking, kayaking and long bike rides. This snack is simple to make and requires no cooking or baking making it an ideal activity for children as well as requiring little preparation time. Great variation can be created with the ingredients, using nuts, nut butters, dried fruits, seeds, and super foods, depending of the nutritional requirements and food tastes of your hungry snackers.

Ingredients

1/2 http://cialisfrance24.com C of Almond Meal
250g of Dried Apricots
4 Tbs of Organic Coconut Butter
1/2 C of Natural Peanut Butter (Chunky or Smooth)
1/3 C of Shredded Coconut

Directions

Place above four ingredients into a food processor and pulse till combined.
Place onto a clean bench top and roll into golf size balls. Roll in Shredded Coconut. Place individual balls into square of baking paper to pack for the day’s snack.

 

 

Fat in the Holiday Obese in the New Year- How to stay on track this Christmas.

Here are some simple calculations: if the average person to loose weight needs to be in calorie deficit approximately 500 calories per day to loose 1/2 kilogram per week, the average person to gain 1/2 kilogram per week needs to be in https://www.viagrasansordonnancefr.com/viagra-generique/ surplus 500 calories per day. Sounds a lot of calories?

Here is what 500 calorie surplus looks like in food and being sedentary:
1. 3 Glasses of Wine
2. A bowl of Big Boy Fat Chips with Garlic Aoli
3. Ben and Jerry’s Ice Cream
4. Skipping your 10 km run
5. Missing your funciona el viagra en mujeres Spin class
6. Sleeping in past your Gym Session
7. A Big Breakfast- sausages, houlumi, potato fritter, scrambled eggs, on Sour Dough
8. An Extra Serve of Christmas Dinner
9. Spending all day sitting about at the beach reading rather than your usual day up on your feet.
10. Dessert every night- after all it is the holidays!

Looking at these simple calculations it is not believe why all that weight is gained over the holidays. https://www.acheterviagrafr24.com/acheter-du-viagra/ Many of you (if you choose to admit it) will do 2- 3 of the above cialis generique in a day putting you into 1500 calorie surpus per day, a 3 kilo weight gain over the average holiday.