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April 18, 2018 12:00 pm
Fat gets a bad wrap when it comes to weight loss and health. It is quickly passed off as bad for you and the reason you have high cholesterol or are overweight. Fat is actually essential to the diet We need it to function We need it to lose weight We need it for optimal health Now we know the benefits of fat and how much you need Here are the main types of fats you eat on a daily basis. Although saturated fat gets slated as bad you can actually eat it and still be healthy. It all comes down to balance. You need polyunsaturated fats as they are essential to the body and need to come from... View Article
April 14, 2018 12:00 pm
SIMPLE CARB BREAKDOWN We follow a simple carb breakdown when it comes to eating for weight loss. Carbohydrates are a large group and contain many kinds of food. We start with – Eat more – Fruits and Vegetables Eat enough – Higher fibre foods (30g a day of fibre) Eat enough – Starchy foods – root veg, grains, pulses, cereals Eat less – Sugary and refined – junk food basically We all know what sugary and refined foods are We all know that we need to eat less of these carbs (crap) We all know to eat more fruits and veg, and moderate amounts of grains if we want to lose weight and be healthier. Keep it simple Eat what... View Article
April 7, 2018 12:00 pm
WHAT DOES 50g CARBS LOOK LIKE Whether your low carb or high carb we all need to have an understanding of what carbs look like in our diet. I am not saying you need 50g a day, if you stick to the 1-3g/kg/day intake your carbs could go from 50-200g a day. How much you eat is down to your goal, body weight, protein intake, your preference for carbs or more fats and your environment. I have seen many members lose weight eating low carb, low fat, high fat, a zone diet etc – it was down to being in a calorie deficit, eating enough protein and fat, being smart with their carb choices and being consistent with their nutrition... View Article
March 31, 2018 12:00 pm
TIPS / IDEAS ON HOW TO PLAN AND PREP YOUR MEALS AHEAD OF TIME 1. Sit down and work out a 3 day menu of meals you like – that fit within your calories for your weight loss goal. That’s 3 breakfasts, 3 lunches and 3 dinners – or if you enjoy the same breakfast every day just stick to that. 2. Work out in your week the best time for you to cook and prepare your food and stick to the commitment to use that time to prepare your meals. 3. Go shopping and buy according to your above menu/meal plan – get enough for what you will need for the week – if getting to the shop is... View Article
March 28, 2018 12:00 pm
Hydration Is vital for our health and training outcomes Signs of dehydration Why being hydrated is important How to stay hydrated A quick test to check your hydration levels Health is more than just fat loss, we have to be aware of the signs that things aren’t right and be equipped with the knowledge on how to correct them. A simple thing like drinking more water can have a massive impact on your health and wellbeing.
March 24, 2018 12:30 pm
BATCHING YOUR MEALS Following on from the topic of meal prep and planning ahead; this is just one example of how to get ahead of yourselves with your food prep. The biggest key to success when planning ahead is making the time within your life to get it done. This has to fit into your lifestyle and day to day routine. For me its 2 big cooks a week, I prep a cooked vegetable meal and a raw salad. I rotate the protein I eat to create variety and I use different things to accompany my meals such as hommous, avocado, feta cheese etc to again create variety. The above picture is enough to... View Article
March 23, 2018 12:00 pm
How you can increase your protein intake! Following on from the slides stating the benefits of protein and the different protein sources, here is a simple way to increase your protein intake if you find you aren’t eating enough for optimal health Increasing your intake of higher protein foods can lead to you eating less carbs and fats and therefore results in weight loss. However remember that you need to be balanced and have variety in what you eat.
March 21, 2018 12:31 pm
Today i want to give you a visual on what 25g protein looks like in the real life. Below is a slide of what 25g protein looks like. If you were aiming for 100g protein a day then this would represent 1/4 of your intake each day. If you base your protein intake on 1.2-2.2g/kg body weight you can work out how much you need each day. Last week we went through the benefits of protein, this week it’s what does a meal with 25g protein look like. In your day you may have salmon and eggs at breakfast, chicken salad with feta at lunch and then red meat with rice and vegetables for dinner. If you are vegan or... View Article