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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
March 17, 2018 12:00 pm
WHY YOU NEED YOUR PROTEIN I can’t emphasise enough the importance of eating enough protein in your diet. Protein is essential for optimal health and making sure your eating enough can also help you lose weight and recover faster from training. Protein is made up of Amino acids – they have a variety of functions that are essential to us and our health. Protein consists of Essential amino acids and non essential amino acids. The essential ones can only come from the diet as we can’t make them ourselves. Protein sources that have all essential amino acids are called complete proteins. These are usually found in animal products but are also found from vegetable and grain sources They are... View Article
March 14, 2018 12:00 pm
INCREASE YOUR NEAT TO LOSE WEIGHT QUICKER NEAT is Non-exercise Activity Thermogenesis – sounds like a complicated term but it’s talking about the activity that you are able to add into your daily routine outside of the gym that can help you move more and therefore burn more calories on a daily basis. It refers to any movement that is not intended as a workout. Normally when we want to lose weight we aim to train more and eat better but fail to see that just by moving more in your day to day you can increase how much you burn on a daily basis. Over time this extra non-exercise activity adds up and will... View Article
March 9, 2018 12:30 pm
STRUCTURE GIVES YOU FREEDOM We are all busy and struggle to find the time to do the things we want or need. There will be times we need to prioritise our schedule to set us up for the results we want. We all say we don’t have time to prep food. We don’t have time to train. We are just too busy. In reality if we looked hard enough there are always pockets of time we can free up, that we can use to set us up for victory in the pursuit of weight loss and optimal health. Our number one healthy habit is plan your meals!! It’s something that we encourage clients to do... View Article
March 7, 2018 1:41 pm
HOW TO STOP SABOTAGING YOUR DIET So often I see clients who struggle with their nutrition, and are constantly sabotaging their fat loss efforts without realizing it. Below I have listed a few things to help you take control and stop getting in your own way in your journey to losing fat long term. 1. Over eating on weekends – So often clients are eating well through the week but completely come undone at weekends. They go way off track and wonder why they aren’t getting anywhere. I am not saying you cant’ indulge a little but too often will slow down results. For me I try to eat near perfect Monday to Friday so that I can plan... View Article