2 tips to help you through the festive season

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 tips I give our members to keep them on track. Give it a go!

Tip 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.

Tip 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!

 

 

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.

 

Carbohydrates for runners: which types are the best?

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.

 

Boxing Academy for Teenagers (B.A.T)

15 May, 2018  Training

Bat Defence Families

We are 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:

  • Increase self-confidence as each session is designed for your child to achieve and accomplish something;
  • Increase physical health eg. fitness, weight loss, power, coordination;
  • Increase mental health eg. focus, school grades and motivation;
  • Increase social skills;
  • Be able to demonstrate the basics of boxing ie. the stance, the 6 basic punches, the basic defensive moves.

How do I get my child involved?

Our B.A.T programs are currently run through schools. However, if we can get a minimum of 20 kids interested then we 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

 

Currently running in schools and after school programs across Sydney, NSW.

 

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.

 

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

 

 

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.