Fads & myths: You can't out train a bad diet

10 December, 2018  Nutrition

Would you give a Ferrari regular petrol? Of course not. You wouldn’t get much mileage and plus the performance of the car will suffer.

The same is true with your body. For you to get the best results for your body, your performance in the gym needs to be spot on. And you can’t perform well in the gym without the right optimum nutrition. 

The nutritional requirements of a person will be, for the most part the same or at least the fundamentals will be the same, such as, you need to eat a certain amount of protein, carbohydrates, fats and calories as well as you need to have plenty of vegetables and some fruit every day. However, it will differ as certain people have special requirements such as intolerances to food, food allergies, food preferences eg. Vegan, vegetarian etc., hence why I say ‘the right nutrition’.

And the right nutrition means all human bodies require a certain amount of macronutrients (protein, carbs and fats), micronutrients (vitamins and minerals), salt, sugar and fibre. If the right amount of nutrients aren’t met, then that’s when you go over your ‘body budget’ ie. you gain weight and fat, just like budgeting your finances. On the contrary, you go under your ‘body budget’ then yes, you’ll lose weight and fat, however you’ll be weaker, more moody, it will throw out your hormones and your performance at work, in your relationships, in the bedroom and everywhere else will suffer.

You may have gotten away with out training a bad diet in your early age, however as you get older, your metabolism slows down and you start to lose muscle. 

Cant Outtrain A Bad Diet2

So how much does your metabolism slow down with age? One study compared the Resting Metabolic Rate of 3 groups of people: those aged 20-34, 60-74 and over 90. Compared to the youngest group, people aged 60-74 burned roughly 122 fewer calories, while people over 90 burned around 422 fewer calories daily.

However, other factors such as your activity level, muscle mass, body fat percentage and gender play a massive part on the speed in which your metabolism slows, so the more active you are, the more resistance based training you do and the healthier you eat, the better for your metabolism.

Make no mistake, your training is very important to ensure you’re pushing your body out of its comfort zone, however your nutrition is more important for all the reasons mentioned above. Just like your Ferrari, you need fuel to be able to drive it… and the right fuel. 

I’m not saying you can’t enjoy your food and indulge. You’ve heard it before, everything in moderation. And if you do have a series of parties or outings to go to, use the strategy from our ‘How much of the ‘not-so-good choices’ can I eat and still keep the kilos off?’article.

Remember, keep your eyes on the prize.

 

All the 'not so good choices' you can eat that won't slow you down heading into 2019!

06 December, 2018  Nutrition

I could tell you not to worry about nutrition and diet and enjoy the festive season. But DIYPT clients have worked hard all year and don't want to give up all the hard work over 2 weeks of fun and food. So here are the 2 steps I give our clients to keep them on track. Give it a go!

Step 1: Divide your plate into thirds

Party Food Divided

One third is for vegetables. Load up your plate with vegetables because the more you eat, the more nutrients your body receives and the less room there is for other not-so-good choices that your liver may not appreciate later. 

Another third is for your protein. Protein is such an important nutrient because our bodies need it to perform so many different functions. Plus, it helps satisfy you and prevent you overeating later.

The final third on your plate is for the ‘not-so-good’ choices. The stuff we enjoy and indulge on. Indulge mindfully and in small portions.

Step 2: Eat slowly

Eat slowly. Chewing your food thoroughly helps to slow the eating process. It allows your stomach to talk to your brain telling us when we are full, as well as optimising the digestion and absorption of the food we are eating.

I use the guide of chewing 20 times before I swallow.  

Give these strategies a go at 3 different meals and comment below to tell us how it’s working out for you. Remember, keep your eyes on the prize… especially at Christmas time!

 

 

Workouts you can do while on holidays

06 December, 2018  Training

Have you been on holidays and wanted to do a workout but there is no gym in sight or the gym you have has just one treadmill and a 4 station multiplex weights machine?

These workouts I’ve designed for Trinh and I when we are on holidays and I’ve tailored it to my members as well. Give them a crack and let me know.

From experience being on holidays, the main issue for not doing a workout is the amount of time it takes to do it so I've gone to the liberty of designing these workouts based on the amount of time you have... so you have no excuses!

10 minute workout

20 minute workout

30 minute workout - For one section of the workout, you'll need a resistance band. If you don’t have one, you can use dumbbells, weight plates or be creative and use your luggage or water bottles.

Add a comment below or if you're not a member, contact us to let us know what your favourite quick workout is from the three. And if you have a different one you do, we'd love for you to share wth us.

Remember, keep your eyes on your prize.

 

My top 5 high calorie burning exercises

14 November, 2018  Training

Wouldn't it be great to know what body weight exercises burn the most calories? So look no further.

Before we go into them, note that there are other exercises which burn more calories but they don't make the list because they fall into one of these three reasons:

1. They require other equipment that isn't easy to obtain

2. Not everyone can do the exercise due to difficulty or physiological limitations

3. Mix information about how much calories they actually burn

I would love to know what you had on your list of body weight exercise must do's and if you agree or disagree with my list. Add your list of exercises below in the comments area. If you're not a member, add your list to the contact us section.

 

My 7 food must-haves

13 October, 2018  Nutrition

Welcome to the first video of a three part series. 

These 7 food items implemented in any food plan and for any goal, works!!! And don't just take my word for it. Ask the many other DIYPT members. 

Nevertheless, you have to remind yourself, how much do you value wanting a 6 pack or fitting into your wedding dress versus the immediate satisfaction of enjoying food. Make no mistake, I love food and value a great meal, so indulge once in a while and have everything in moderation. The problem is generally people indulge and eat too much.

 

 

Fads & myths: Diets are flawed

13 October, 2018  Nutrition

Diets will always be a hot topic, so I like to remind you that it's just a fad. We will forever keep talking about diets as long as it keeps giving people the false hope of a quick and easy solution.

Diets are flawed. It encourages cutting out certain foods completely which doesn't give you a complete nutritional balance of variety, energy, vitamins, minerals, fatty acids and antioxidants that our body needs.

Think of something to cut out and I’m sure someone has tried it. Carbohydrates, sugar, fats, protein, anything that's orange, anything that starts with the letter 'B'. I know, silly, right? Trust me, I'm sure someone is doing this.

I don’t like the word diet, because it suggests it's a short term stint. You cut out certain foods, it is difficult to maintain this way of eating for a long period of time. And when you do stop the diet, you will put back on the weight plus more.

The most effective method I’ve found from my many years being a Trainer is tracking your macronutrients. Tracking macronutrients is about tracking the number of grams of protein, carbs and fats you consume on a particular day. This method allows more flexibility with food choices and easily maintained long term. Also there is no guessing, it either fits your macros or it doesn’t.

If you want to know more, check out our video Tracking macros, the DIYPT way

 

Attitude is everything!

17 September, 2018  Attitude

"Attitude is a little thing that makes a huge difference”. - Winston Churchill

Every second of our life we get to make a new decision. Therefore, attitude is everything! It affects our outlook on life and it’s the one thing that will pave our path to success. We all have the desire to be successful, whether it be to achieve a fitness goal like the journey you’re embarking now, or to reach the pinnacle of your career. We all have enormous potential to be successful or get good results, but the one thing that gives us the potential, the drive to reach… is our attitude.

Attitude means one of two things. Positive or negative attitude. Simple! There is only a 50% chance of being one or the other in any particular moment in time, but over 50% of people choose to have a negative attitude. Alarming, hey?

!It’s because having a negative attitude is easier than having a positive one. For example, when you’re stuck in traffic it’s easier to curse and honk your horn than say it’s ok, it’s not the end of the world if I’m late. It’s easier to curse at yourself and give up if just for one day you slip up in your exercise program, rather than say it’s ok if i slip up one day, just as long as I learn from it, pick myself up and continue the program tomorrow.

So for you to achieve success with your training program you will no doubt NEED to raise the 50% bar and have a 110% positive attitude. Nod at the screen if you’re with me.

Nobody can control your attitude but you. It’s one of the few things in life you have complete control of. People can certainly affect your attitude, they will do or say things that make you react and it’s this reaction that will reflect your attitude. For example, people don’t make you angry, you make yourself angry by reacting in a negative manner. There is always the choice to react in a positive way to everything someone says or does.

Remember the saying,
"Life is 10% what happens to you, and 90% how you react to it”.

So when you get up each morning, the attitude you choose will set you up for the day and will determine if you are going to not only exercise, but going to stick to your program and food plan and do it with gusto!!! 

So when you start a training program or tackle your next training day, be aware of the attitude you have at the particular moment and alter it if you need to because trust me…. it will change your life.

“We have a choice each day about what attitude we’re going to have for the rest of the day” - Charles R Swindoll.

What’s yours?

Remember, keep your eyes on the prize.

 

Is it ok to use olive oil for cooking?

13 September, 2018  Nutrition

The reason why I want to bust this myth is because I too was convinced that olive oil was not good for any type of frying. There is a strong argument that the smoke point of olive oil (190-220’c) is not high enough to prevent the damaging effects ie. when an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body.

However, there is increasing evidence that suggests olive oil is completely fine to use for shallow frying.

If olive oil is used to shallow fry foods for short periods, it is unlikely that your body would be exposed to greater concentrations of aldehydes than it normally would as a result of your body’s normal metabolic processes. While there are clearly healthier ways to cook foods, frying food with olive oil is unlikely to be significantly bad for your health” (James Brown, Lecturer in Biology and Biomedical Science).

Olive Oil Blog Article

Furthermore, the type of olive oil matters. Rachel Adams (Senior Lecturer at Cardiff Metropolitan University) states that smoke points tend to increase with olive oil quality, as the free fatty acid content tends to decrease and the antioxidant content increases. 

So I suggest if you want to cook, and especially if you want to fry with olive oil, use high quality (low acidity) extra virgin olive oil. It has an exorbitant body of research supporting it as a safe option for cooking, including shallow frying. This is because extra virgin olive oil has three key qualities that make it an excellent cooking oil: it contains predominantly stable monounsaturated fatty acids, it has a low level of free fatty acids and it has a high level of protective antioxidants.

 

My favourite booty exercises

11 September, 2018  Training

 Back Squat FemaleThe reason why working out your glutes regularly is great for reducing body fat is because the gluteal group is the largest group of muscles on your body. So when they work, your other muscles MUST work.

Also, because they are the largest group of muscles, they require compound exercises like the squat and deadlift to train them rather than isolated exercises like a bicep curl.

And when you do compound exercises, your body is forced to recruit as many muscles and joints to start and finish the movement. So this in turn increases the physisiological load on your body increasing muscle gains, your metabolism and heart rate which in turn burns more calories and fat.

So below are our favourite glute exercises for a bodyweight workout as well as a workout with weights.

Bodyweight exercises

10min Workout from the video

1A. Bulgarian split squat - 20 sec work each leg

1B. Butterfly glute bridge with powerband around knee – 40 sec work

1C. Pop squats – 60 sec work

No rest, 4 rounds.

Exercises with weights

BB back squat - Try 5 reps x 5 sets; X0X0 tempo; 2 minute rest

BB sumo deadlift - Try 5 reps x 5 sets; X0X0 tempo; 2 minute rest

BB elevated glute bridge Try 10-15 reps x 3-4 sets; 30x1 tempo; 90 second rest

 

Once again this is our opinion. If you're a DIYPT member, add a comment below. We'd love to hear your favourite booty exercises. 

Click here if you need the tempo explained.

 

My go to mobility drills for running

14 August, 2018  Training

When I go for a run, these mobility drills are the ones I do without fail.

If I don't have much time and I don't have access to any equipment. These stretches are my go to.

What are we stretching?

Hip flexors, quadriceps, hamstrings and inner thigh area. 

Who should do this?
All runners including people who play sport involving running and cyclists. Note, I usually do this drill at the start of my run, but when I do it at the end, I hold each stretch for 25 seconds.
 
Equipment needed?
Nothing. However, if you don’t have a soft surface like carpet or grass, use a training mat.
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When I have more time and a foam roller, I do the following muscle release drills. 

What are we releasing? 

Your quads, glutes (butt), hamstrings and calves.

Who should do this?

Everyone who does the ITB (Illiotibial Band) foam roll or anyone who runsm rides a bike or plays sports which involves running. 

Equipment needed? A foam roller.

 

60 sec Juno - Up n Go

09 August, 2018  Nutrition

This episode of 60 second Juno, I rip into the breakfast drink Up n Go, why they aren't good for you and why you need to stop drinking them.

The video goes for 3 minutes, so my deepest apologies for not keeping to 60 seconds. I promise, it's worth 3 minutes.

WARNING: Because I'm so against Up N Go and am very passionate about what I do, there is a tiny bit of swearing at the end of the video. So I apologise in advance.

 

Adela's running achievement

09 August, 2018  Training

Adela is a mother of 2 and just gave birth to her second, so she was very excited to do my DIYPT program, was very driven and set herself goals which she smashed!!!

One of those goals was to run her very first 5km race. She never ran before and struggled with doing 1km so finishing 5km was a massive achievement for her.

Watch her video diary below and delve into her 13 week fitness journey to get a taste of the struggles she went through, the adjustments she needed to make but was still able to achieve so much.

Congrats once again Adela for your achievements so far, because I know you're not finished with your fitness journey.

 

 

Carbohydrates for runners

08 August, 2018  Nutrition

Carbohydrates are the main energy source of the human diet. And runners in particular need a lot of carbohydrates, because your muscles are fueled mainly by carbohydrate when you run.

However, just like fuel for your car, the type of carbs is very important to ensure your body is well maintained and performs at its peak. You wouldn’t pour E10 petrol into a Mercedes Benz, would you? At the same token, you wouldn’t eat large portions of cake and pizza if you want a personal best in your next race.

Immediately before, during and after exercise, high glycemic (GI) carbs are best which are fast-acting at restoring your energy levels as they have been depleted from your run. Here are 3 of my favs:

  1. Bananas (I have after a workout) - one large banana has 31g of carbs)
  2. Energy bars (I have before and/or after a workout) – choose bars that are high in carbs, moderate in protein, and low in fat and fiber. The one I have is Clif Bar (Crunchy Peanut Butter is my favourite)
  3. Sports drinks (I have during a workout)– 600ml of a Gatorade has 36g of carbs plus they contain electrolytes and water for hydration.

All other times, get your carbs from low glycemic foods that provide long lasting energy and are full of other nutritents needed for recovery. I go for:

  • Rolled oats – perfect for pre or post run breakfast. 100g gives you an enormous 55.3g of carbs.
  • Brown rice – Whole grains are better for you than refined grains like white rice because they contain more fibre, vitamins and minerals.
  • Whole wheat pasta – gives you more nutrients, energy and promotes less fat storage than regular pasta.

In terms of how much carbs you should have, on your training days you’ll have 25-30% more than a non-training day. And as a rough guide, most males will benefit from 2 palm sized worth of carbs and females, 1 palm size per meal.

If you feel like it’s not enough or too much, PM me and I’ll let you know exactly how much carbs you should have per meal.

 

Fads & myths: Shake diets

10 July, 2018  Nutrition

Shake Diet Article

Weight loss shake and powder diets are great for quick weight loss results. And that is the problem with them.

It’s a no brainer. If you go on a low calorie liquid diet of shakes, you are going to lose weight, fast!

Ask yourself, how many people do you know have loss more than 5kg in a short period of time on a shake diet? Probably quite a lot. Of those people, how many were able to maintain their weight loss long term? Probably not many and in 100% of cases, they put back on the weight.

There are many reasons why weight loss shake diets DON’T work. These 3, in my opinion, are the main reasons:

1. You drastically lower your calories

Let’s look deep into it. The reason why you’re losing weight isn’t because of the shakes themselves. It’s because you’re consuming less calories than your body needs, and the day you return to your normal routine, you’ll instantly put all the weight back on.

2. Your body needs real food

Your body needs real food to function so your body receives a variety of nutrients from protein, carbohydrates, fats, vitamins and minerals mainly.

Shakes may seem like they fill you up but using them as a meal replacement is dangerous. Most of the shakes don’t have the wide range of vitamins and minerals you need and if you’re not eating healthy meals along with the shakes, then you may develop nutrient deficiencies and other health problems.

Study after study has proven that the best way to get your nutrients is through real food.

3. You’re not addressing the root cause

The reason why people have a weight loss issue is either because they are an emotional eater or because they fail to plan or both.

People turn to food when they are emotional because food gives them endorphins, giving them a temporary boost of happiness that only leads to more guilt and negative feelings later.

If you’re an emotional eater you need to create mechanisms to help you cope like seeing a therapist, devoting time to increase your mindset or developing new stress release habits.

As we get older and receive more responsibilities we become time poor and our priorities change from looking after our health to looking after other people or other things like your career or earning money.

 

One of my favourite saying is “You fail to plan, you plan to fail”. There are so many things in life that happen to you and are out of our control. Equally there are things that are in your control, so you need to plan yourself so you can achieve your fitness goal.

Having shakes all the time is not the answer. If it were, then everyone would do it! If you want an answer for your personal circumstance, then contact me  on jonathan@diypt.com.au.

Keep your eyes on the prize.

 

Fads & myths: IIFYM

06 June, 2018  Nutrition

IIFYM (If It Fits Your Macros) is truly a myth. Make no mistake, tracking your macronutrients and IIFYM are a very effective method that yields long term results if done correctly and is a method that I use with my online DIYPT clients as well as my face to face clients.

A quick definition. Macronutrients are the nutrients which our body needs plenty of ie. carbohyrdates, protein and fats. Each of us, depending on many factors have a certain amount of carbohydrates, protein and fat our body needs everyday. If you want me to calculate your personalized macronutrients, feel free to contact us or add a comment below.

Where I have a problem with IIFYM is when it is taken too literally, eating whatever you’d like just as long as it fits your macros. IIFYM suggests that no food is off limits, eating junk food and highly processed foods like chocolate, French fries and ice cream, just as long as it fits your macros. I used to work with a Personal Trainer who used to eat ice cream and white rice for dinner! I almost puked when I saw it. And to justify it, he would say “It’s ok, it’s Skinny Cow ice cream”. We would have many debates about IIFYM and of course, he never would listen. His way obviously didn’t work, his body never looked the part.

So with my clients we ensure 80-90% of their food for the day is from high quality, non-processed, healthy food because eating low quality, highly processed food and large portions means you might be missing important vitamins and minerals.

Also food tracking has the potential to lead to some unhealthy food behaviors. You shouldn't obsess about getting the exact right number of calories and macronutrients every day—listening to your body and giving it the nutrition it needs is more important than hitting certain numbers.

If you do need help with your nutrition, contact us for a free consult.

 

60 sec Juno - Boost your immune system

05 June, 2018  Nutrition

Are you getting sick or are people around you sick? In 60 seconds, Juno (did you know) that these 2 methods have been with me for over 10 years, so give them a go.

As always, if you have other remedies and are a DIYPT member, please share in the comments below.

 

Four winter musts to ensure you reach your fitness goal

05 June, 2018  Training

This is the ugly truth. 87% of people don’t achieve their fitness goal because of these 4 things. These are 4 simple steps that you’ve probably heard before but most people aren’t doing them or are doing them poorly. The 4 steps are:

 1. You need to make a decision

With every aspect of your fitness goal, training, nutrition and mindset, you need to make a decision and the answer needs to be black or white, yes or no. For example:

  • What are you going to eat? What are you not going to eat?
  • What percentage of intensity are you going to work at? 50%, 80% of your personal best?
  • What time will you sleep every night and what time will you get up every morning?
  • Are you going to make parties your ‘treat’ day?
  • Will you have a little dessert or none at all? 

This is the difference between healthy choice eating and fasting. With fasting, there are clear decisions you make… simple, it’s either time to eat or fast. There is also clear instructions of what you can and can’t eat with some fasting methods.

I’m not one to fast but it makes my point clear and, well… fast. Another example is tracking macros. Our program DIYPT gives you macronutrient targets to meet and this is once again black or white. It either fits your macros or it doesn’t (more about this argument in the ‘Fitness fads and myths’).

Nutrition is 75% of your end result. If you know that you are easily tempted by sweets or junk food, bring your own food to outings or ask your friends if you can go somewhere with healthier options. There is nothing to be ashamed about. Most people won’t feel sorry for you when you’re unhappy about your weight. You are doing this for you.

2. Tie these decisions to a goal

For example, I will stick to this eating habit along with 3 days of training for 3 months.

Know what you want to achieve. Clients come up to me daily and say they want to lose weight. Your body weight is made up of water, muscles, blood, organs and fat.

What people need is to lose fat, and the scale is not your friend. With my one on one clients and on our DIYPT online program, we do girth measurements and progress photos to gauge success.

3. Have a plan for your training

Most people I see at our gym exercise by ‘feeling’. What I mean is that people exercise by how they feel eg. I feel like doing light weights today; I don’t feel like doing that; I’m not feeling it, I’ll come back tomorrow.

They don’t have an exercise plan they follow and if they do, most of them don’t stick to it completely. And now that winter is here, it’ll be even more difficult to not train by ‘feel’. Also, you’re more likely to plateau. 

So it’s important to have a plan and stick by it. And if you don’t have a plan or are new to exercise, seek professional help. Even I had my own Trainer. He helped me put all the theory that I’ve learnt studying into practice and through my years after seeing him, I’ve tried things and fine tuned methods that work for my clients and now have implemented them into our DIYPT online program.

For example DIYPT has 3 main goals we help to achieve because there are 3 main body types that we all fit in at least one; the programs go through different phases and changes as your body progresses and adapts to the program; and we’ve fine tuned tracking macros to help work for our busy members.

 4. Intensity! Intensity! Intensity!

Quick definition. Intensity means, the energy you exert equates to the potential amount of fat you’ll lose. However, high intensity doesn’t just mean running for 1 hour everyday. You have to be smart about the type of training you choose and you don’t have to exercise for 2-3 hours at a time to reduce fat.

If you have a body type which loses 2kg as soon as you get sick, you’re more susceptible to cardio training and therefore, enjoy it. Instead you should be doing medium to heavy weight training most days of the week and be in a calorie surplus. On the other hand, if you gain 2kg just looking at a donut, you’re more susceptible to heavy weight training so you should plan more cardio sessions in your weekly program and include a calorie deficit in your food plan.

Make no mistake, high intensity isn't needed all the time, but when you do need it, it can take different forms. The different forms we implement intensity into our DIYPT programs include:

-       Heavy weight where in the last 2 reps you struggle

-       Empty the tank

-       Core circuit blitz

-       Weights circuit

-       Tabata

-       AMRAP (as many rounds as possible)

-       Time saver workouts

So remember: 1. Make a decision; 2. Tie these decisions to a goal; 3. Have a plan for your training. If you need help and want to try DIYPT before you commit to the 13 week program, I have an offer at the moment, where you can trial my program for 14 days for $14; and last but not least 4. Intensity! Intensity! Intensity!

 

Boxing Academy for Teenagers (B.A.T)

15 May, 2018  Training

Bat Defence Families

DIYPT is very passionate about boxing, with lead Trainer Jonathan having 15+ years of boxing experience. Accredited with the Working with Children Check and an Active Kids provider, we are also passionate about increasing the health and fitness of children.

Our B.A.T program is a non-contact program so injury is minimised. It goes for 10 weeks and by the end of it, your child will:

  • Be able to demonstrate the basics of boxing ie. the stance, 6 fundamental punches, slipping and weaving;
  • Increase self-confidence as each session is designed for your child to achieve and accomplish something;
  • Increase their fitness and strength;
  • Increase coordination, agility and reaction time;
  • Reduce frustration and stress.

How do I get my child involved?

Our B.A.T programs are currently run through schools. If you can get a minimum of 20 kids interested then I can organise a non-school affiliated program.

Important note: The program is not just available for teenagers. We also have kids from 8 years old.

Cost?

$100 per child for the 10 week program. If you apply for the $100 Active Kids voucher that your child is entitled to, then our program is essentially free. Click here to apply

Current programs running:

  • Mt Pritchard Public School
  • All Saints Catholic Senior College
  • Wooloomooloo PCYC
  • Holsworthy Defence Families 
 

60 sec Juno - Fruit

08 May, 2018  Nutrition

 

60 second Juno is about giving you a small chunk of valuable information in 60 seconds. 

There are many things out there where since the introduction of it, we knew  was good for us but as soon as the food manufacturers got a hold of it, people started questioning if it was really any good. 

An example of this is fruit. So in 60 seconds I'll run through the 3 types of fruit which has made us confused about if fruit is good or bad for us.

 

Supplements for a better night’s rest

07 May, 2018  Nutrition

 Melatonin And Magnesium

We all know that sleep is very important and with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.

While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.

If you’re having trouble sleeping, supplement with melatonin and magnesium.

Melatonin regulates the wake/sleep cycle to help you get a better night’s rest. According to Dr. Margie Danchin from The Royal Children’s Hospital Melbourne, Melatonin is a hormone that is produced by a gland in the brain in response to the dark stimulus created as the sun goes down. It helps to regulate the body clock in almost everyone, and is often used for jet lag, as well as for inducing sleep (although it doesn’t work in everyone). It can help some kids fall asleep faster and to stay asleep for longer.

However, before you supplement with melatonin ensure you’ve consulted with your Doctor and tried all strategies to optimise your sleep first including reducing ‘screen time’ at night ie. TV, smart phones, iPads or e-books because the light exposure from screens actually delays the natural secretion of melatonin and confuses your brain, thinking that it’s daylight and the sun is still up.

The other supplement you want to use to help you with your sleep is magnesium.

Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep (thesleepdoctor.com).

There are weeks when I only sleep about 4-5 hours a night but yet still able to do high intensity training 3-4 times a week including 5 minute sparring rounds in the boxing ring. And my clients, family and friends ask me how I do it. Well a lot of willpower but Magnesium helps as well.

Which product do you recommend?

For melatonin, I personally haven’t needed to use it. You want to look for one that is all natural and 5mg per tablet is average. If you need something stronger, 10mg per tablet will do the trick. This one from Natrol seems to tick all the right boxes.

For magnesium, I like Ethical Nutrient mega mag.

 

 

 

60 sec Juno - Value your health

10 April, 2018  Attitude

In 60 seconds I talk about something that is happening too often - people don't value their health until something happens to them. And sadly, in most cases it's too late.

 

Need to get back into it? Stop being so sweet

10 April, 2018  Nutrition

When I come back from holidays or if people tell me they "need to get back into it", I focus on reducing sugar amounts. It’s just one thing I need to focus on for my food plan and if you are like me, I love chocolate and my sweets so this is a good place to start.  I don’t cut it out completely, so how much do I reduce by?

Reduce your sugar to the levels recommended by the World Health Organization. For women, 6 teaspoons a day (25g) and for men, 9 teaspoons (37.5g). This is by far the single most effective step in getting a flatter stomach. It has been proven by me and our DIYPT members time and time again. 

Woman Carrying Sweets

Why should I avoid sugar?

This question may sound obvious, but you'll be surprised how many times I get asked this question. There are many reasons why you should avoid the sweet stuff:

  • It provides fuel for cancer cells
  • It impairs the function of white blood cells
  • It promotes weight gain
  • It makes the body produce less leptin (needed for appetite regulation)
  • It disrupts how amino acids transfer to muscles
  • It spurs insulin resistance, which can lead to Type II diabetes
  • It induces oxidative stress

(source: paleohacks.com)

Not all sugar is terrible for you. Natural sources like that from fruit, honey, and maple syrup aren’t as bad as from processed sugars and HFCS (high fructose corn syrup) but it’s still possible to overdo it. There’s no reason to cut all fruit out of your diet in an attempt to remove all sugar; you’d be giving up all those antioxidants, phytochemicals, fiber, minerals, and vitamins at the same time.

How can I cut sugar out of my diet?

Choose some of these painless methods to help you without making it feel like it’s too hard. My favourite tip is number 4.

  1. Stop buying processed foods – This is the biggest change you can make as pretty much everything that comes in a box, can or bag has added sugars.
  2. Choose whole, fresh fruit over juice, dried fruits or other fruit products like fruit snack bars.
  3. Avoid flavoured yoghurt – most yoghurt has just as much sugar in them as lollies. Don’t eat them! Buy or make your own plain yoghurt and add fruit and if you’re really desperate, honey if you need some sweetness.
  4. Give yourself a quota - If you are weaning yourself back off of sugar, one of the easiest ways to do it is to give yourself a “quota” when it comes to sugar, and use it on dessert. If you normally eat dessert every day, then cut sugar by avoiding all sweets except at dessert. Over the next few weeks, cut back the amount of desserts you have per week. Another way to help is to replace half of your desserts with fresh fruit.
  5. Give yourself rules about dessert - Leading in from the last point, once you’ve cut sugar intake back to just desserts, you should then start weaning yourself off of desserts. Give yourself certain days of the week to eat desserts (and no, don’t say “every day that ends in ‘day”). Say, for example, you only eat them on even days, or on weekends, or on special occasions.
  6. Don’t keep treats in the house – It’s a fact. More often than not, if a treat is in your house, you will eventually eat it. 
  7. Try xylitol or stevia
  8. Avoid mixed alcohol drinks
  9. Cut out soft drinks
  10. Try dark chocolate – if chocolate is your weakness, try dark chocolate because it’s better for you, has health benefits and you’re less likely to eat as much as you would milk chocolate.

How do I track how much sugar intake I’ve had?

I get all our members to track what they eat using this app, because how do you know exactly how much sugar you’ve had if you don’t track it?

Download an App called My Fitness Pal on your smart phone, tablet or you can go to their website and use it on your computer. It is very user friendly, however if you’re struggling and need help, please don’t hesitate to email me. 

Remember, keep your eyes on the prize!

 

Workout - Legs using one piece of equipment!

06 April, 2018  Training

Time poor and have minimal equipment? Try this workout.

Note: You can substitute the powerband for a sandbag, dumbbells or a barbell. For the overhead lunge, you can use a weight plate, light barbell or sandbag.

 

Have a plan

07 March, 2018  Training

It’s great to have fitness goals but they are just dreams if you don’t have a plan to achieve them. There are a lot of methods out there to give you a structured plan. Here are two I’ve used previously: 

The one I use currently and have used for a few years now is the Weekly Action Plan, a.k.a. WAP. I like it because it starts with the end result first and then breaks it down to weekly goals and even further down to daily goals. Here is an example of one I’ve used in the past:

Weekly Goal

3 key areas to focus on

Frequent / daily goals

Lose 1kg by the end of the week

 

Meet your carbohydrates target every day including the weekends

1. Plan what you're eating the night before so you're less likely to go over your carbs

2. Eat something every 3 hours

3. Buy more protein powder and have more protein shakes to fill your sweet cravings and the need for starchy carbs

Exercise 5 times a week

1. Do at least 30 minutes of moderate exercise such as walking

2. Avoid long cardio sessions as that will increase your appetite

3. Do your DIYPT program and do the parts you enjoy so it's a quicker workout and do the time saver workouts as well because you're time poor.

Reduce your calories

1. Increase water to 0.033 x your body weight

2. Reduce salt to 120mg per 100g

3. Reduce sugar to 6 teaspoons a day (25g a day).

 

If you want me to develop a WAP for you, contact me here . However, if you understand what you need to do, and just want a program with a food plan, come join the movement!

 

 

Fads & myths - Cardio, cardio cardio

06 March, 2018  Training

60 second Juno is about giving you a small chunk of valuable information in 60 seconds. 

Today's episode is about the fad that cardio should be the go to form of exercise when you want to start exercising or get back into exercise.

Note: In the video it talks about adding a comment below if you want us to help you further. This is for members only. If you want to reach out to us, do so by contacting us.

Enjoy!

 

10 minute Strong Buns

04 March, 2018  Training

Juno, your glutes are the largest muscles in your body? They are an important muscle group for many reasons, including increased overall strength, prevention of lower back injury, improving athletic performance, improving posture and helping you fit nicely into your favourite pair of jeans.
 
Here is a 10 minute workout for Strong Buns. Make sure you squeeze and activate your muscles with every single rep to make it count!
 
Workout
2 x Sumo Squat Jumps
4 x Reverse Lunges
6 x Glute Bridges
8 x Reverse Glute Bridges

 

 

Diets, which one is the best?

01 February, 2018  Nutrition

If you’ve clicked here, you’re probably looking for a fast track, one concrete answer solution like when Neo chose the red pill in the Matrix.

I’m sorry to burst your bubble, but I believe there is no single perfect diet that will help solve your health and/or weight/fat loss problems.

The reason why all diets have reported to yield awesome results is because of a number of factors:

  1. They help control appetite and food intake. In most cases they encourage a lower calorie intake, and we all know that nobody does low calories forever.
  2. They focus on food quality
  3. They help eliminate any nutrient deficiencies
  4. They promote regular exercise

All diets no matter how dissimilar they are, have all four of these factors. And these are very difficult to maintain long term because of many things but the main ones are:

  • You can’t function on a lower calorie diet 
  • High quality foods are expensive
  • Lack of variety hence become bored of eating the same types of food
  • Life events get in the way and circumstances may change

And if you do lose weight dramatically in a week from dieting, hand on heart, this is not healthy. I guarantee you, you won’t be able to maintain the diet forever. And when you do go back to eating normally, you will gain the weight back plus more!!!

If you can prove me wrong, please PM or email me separately. I’d love to know how you did it and I’m sure plenty of people would to.

With our DIYPT members, we firstly get them to understand what they’re putting in their mouths and how much they are consuming by getting them to track their meals in an app called My Fitness Pal. They become educated on what foods make them gain weight or fat, and then from there we give them a food plan with suggestions of what they should be eating for their individual needs.

PM or email me and I’ll help you with your next steps. My email is jonathan@diypt.com.au.

 

 

Fads & myths: The Health Star rating

29 January, 2018  Nutrition

In just 2 minutes I'm going to tell you why the Health Star rating cannot be trusted.

 

Tempo - the most important aspect of training

26 January, 2018  Training

Tempo refers to the speed in which each rep is performed. For example, if it takes three seconds to go into a lunge and one second to come out of the lunge, then the tempo is three seconds eccentrically (lowering the weight) and one second concentrically (lifting the weight).

So tempo refers to the speed of your movement, hence the reason why it is spoken hand in hand with time under tension which is the total time a muscle resists weight during each set.

Typically, in a training program, the tempo will be displayed as four numbers, so it may look something like 3-0-1-0. Which means:

  • The first number (3) is the eccentric, or lowering component of the lift.
  • The second number (0) indicates any pause at the midpoint.
  • The third number (1) is the concentric, or lifting component.
  • Finally, the fourth number (0) indicates any pause at the top.

If you just want to get the gist about what tempo is, you can stop reading now. For those who want to know how to apply it to their training, continue reading.

From the definition I’m sure you can immediately see the reasons why tempo is arguably the most important component of your training. For one, performing a lunge which takes you four seconds to complete versus a lunge which takes you two seconds to complete, which one do you think is harder to do? If you’re struggling with the answer, why don’t you stand up and try it.

Now do a bodyweight lunge with a tempo of one second to lower yourself (eccentric phase) into the lunge (one one thousand) and one second to lift yourself up (concentric phase) from the lunge (one one thousand). Do this for 5 reps. With your other leg, lunge slower where it takes you three seconds to get down into the lunge (one one thousand, two one thousand, three one thousand) and one second to get up. Do this for 5 reps as well. Tell me, which one was harder? If you said the lunge which had a total four seconds of time under tension, you would be correct.

A slower, more controlled movement is harder to do than a faster one because your making your muscles work longer under tension and more muscles are recruited for you to control the movement, therefore you have to work harder. Simple as that!

And doing this creates more muscle trauma, leading to greater muscle growth in response. It also poses a challenge to your stability and core strength, as you’re being forced to remain upright with a rigid torso under load. Of course, longer, more tiring sets mean improved conditioning and greater caloric expenditure as well.

Other reasons why tempo is king:

  • Improved body awareness
  • Improved control of lifts
  • Development of connective tissue strength
  • Focus on muscular elements versus tendinous elements. Which means, a slow controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons etc. (source: T-Nation)

Would I benefit from adding tempo to my workouts, you ask. A loud, resounding yes! Everyone would benefit, yet most online programs out there don’t talk about tempo. And it's one of the components of our DIYPT programs that get results.

Bear in mind the tempo will be different depending on the type of training you are doing. Below has been adapted from the work of A.S. Prilepin, a Soviet sports scientist. I’d like you to base your workouts on the following depending on your training.

 

Type of training

Stability

Endurance

Hypertrophy (muscle building)

Strength

Power

Tempo (typically)

3131

2010

3010

2010

1010

Time under tension for each rep

8 sec

3 sec

4 sec

3 sec

2 sec

Total Time under tension

120 – 180 sec

60 – 90 sec

40 – 70 sec

< 20 sec

< 20 sec

 

 

 

 

 

 

All about the Arms

24 January, 2018  Training

Are you looking for a good arm workout?

Here is a 10 minute workout to strengthen your arms. You can do this first thing in the morning or squeeze in two sets of 5 minutes whenever you can during the day. The point is to just get started and be consistent! 

Remember, you don’t have to be great to get started but you have to get started to be great!

Workout
💪4 x Push ups into Tricep dips
💪 3 x Renegades on each side
💪 2 x Walkouts
💪 1 minute of Tricep dips

 

4 Nutrition principles to fat loss

13 January, 2018  Nutrition

 Friends Eating Birdseyeview

Have you tried to lose weight or lose fat and have had little success? Why is it so hard?

I find the main reason is that there is too much information out there. If you go to a bookstore, they’ll have multiple aisles on nutrition. On amazon.com.au, there are about 4,000 diet books alone!

It doesn't need to be that hard. When it comes to fat loss nutrition, I believe there are only 4 things you need to think about.

Most of you have read enough about how to lose fat, so what do you think the 4 principles are?

My 4 principles are:

  1. Calorie balance
  2. Protein up
  3. Substitute grains for greens
  4. Add good fats into your meals

Everything else, you can forget about it. Just keep things simple and uncomplicated.

These 4 principles are nothing new. And they derive from what many other Trainers, Nutritionists and Dietitians believe are important factors in fat loss nutrition.

 

1. Calorie balance

When I say calorie balance, I’m referring to the number of calories you consume compared to the number of calories you burn. Calorie balance is what determines weight loss or weight gain.

The best method for measuring this, is macronutrient counting. In our DIYPT programs we use this method and our members have received amazing results from it.

For some of you, you may not be ready for this because you’re just starting out with exercising and/or you may not be ready for the commitment needed to macro count.

So one method you can do without having to count calories and macronutrients is eating less calories in the form of carbs and fats on days you’re not doing high intensity exercise and eating more carbs and fats on the days you are doing high intensity exercise. When I’m saying high intensity exercise I’m referring to any resistance base weight training or doing high intensity interval workouts like boxing or interval sprints. Doing long, low intensity cardio is NOT high intensity exercise.

 

2. Protein up

Time after time, I keep preaching the need to increase your protein, exercising or not, because the benefits of protein include:

  • Builds muscle and prevents muscle loss if you are in a calorie deficit
  • Speeds up your metabolism and muscle recovery
  • Requires more energy than other macros for your body to digest, hence burning more calories gram for gram through the digestion process.
  • Helps you feel fuller for longer
  • Provides important amino acid (fuels your body muscles, blood cells, organs etc.)

So does anyone know how much protein you should have? Extensive research suggests a range between 0.8-2.7 grams per kg of body weight per day and depends on other factors such as gender, exercise type and frequency and training goal.

Who I want to help in this blog are vegetarians, because these people generally lack enough protein in their diets. Where you can start is having at least a cup of legumes per day and supplement with vegetarian friendly protein powders and protein bars.

 

3. Substitute grains with greens

Grains for starters are high in kilojoules. For example 2 slices (100g) of wholemeal bread has 936kJ, 100g pasta (1,476kJ), 100g rice (1,513kJ). This is a lot if the daily intake for an average Australian adult is 8,700kJ a day.

As a society we eat too much processed grains such as biscuits, cereals, snack bars, cakes and most breads because they are convenient and taste good. However eating too much can be very bad for you including increase hormones that lead to fat gain.

We all know the benefits of eating green vegetables such as rich in fibre, vitamins and minerals but we stay away from them because they taste bland and boring. However, there is more to just eating vegetables in a salad. You can have them as sauteed, steamed, baked, grilled, as pesto veggies and even chips, like oven baked kale chips.

 

4. Add good fats into your meals

For many years society has turned us away from eating fat with the increased popularity of fat free products dominating our supermarket shelves.

Fortunately, we now know better with an abundant amount of research highlighting the benefits of good fats in our diet. Namely, it assists in heart health, hormone regulation, brain function, and in terms of your fitness goal, eating good sources of fat enhances your body’s ability to burn fat, eating more good fats means eating less carbs and makes you satiable. When carbs are minimal in our bodies, fats is the next macronutrient in line to be used for energy.

Where people go wrong is the consumption of processed fats found in all packaged food such as cakes, processed fats found in deep fried foods, hydrogenated fats such as margarine and most shelf table cooking oils (e.g. vegetable, soybean, corn oil etc.). Hence the difference between healthy, good fat vs bad fat.

The healthy fats you want to be consuming are relatively unprocessed fats from whole foods such as: nuts (e.g. almonds), seeds (e.g. chia seeds), coconut (e.g. coconut oil), avocado, olives (e.g. extra virgin olive oil) and egg yolks. Other foods you should include in your meals that are high in good fat include: cheese, dark chocolate, fatty fish, animal organs, organic and/or grass fed meats.

So if you are starting out on your fitness journey or are wanting proven tips to help you shed off your unwanted fat, try the 4 principles above. If you want more, then let me introduce you to macro counting, the DIYPT way.

Remember, keep your eyes on the prize.

 

 

10 minute butt burner

10 January, 2018  Training

Something is better than nothing.

I keep saying if you are time poor and find it hard to be consistent with your exercise, try 10 minute workouts.

If you like to shake what yo’ momma gave ya’ here is my 10 min butt burner.

What equipment do I need?
Just you and a bench preferably at knee cap height.