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Anyone living in the real world, with people in the same house, with co-workers, with friends, relatives and basically with a life, will come up against temptations when trying to eat a healthy diet.
Feeling deprived, frustrated and restricted by food choices is something that’s going to happen. Going to birthday parties, weddings, out for lunch or meeting for coffee all provide more temptations. Just walking down the street past the bakery or cafe, or sitting in the tearoom at work can bring on feelings of inadequacy as you are tempted to make food choices that you’re trying to avoid.
You know that eating a health diet of fruits, vegetables, protein sources such as meat, poultry, eggs and seafood with some nuts and other sources of good fats makes you feel and look good. But all that seems to go out the window when so called ‘out of bounds’ foods make an appearance. To feel this way is perfectly normal.
Every single day we all have to make food choices that either push us closer or further away from good health and a healthy body weight. I am totally hearing you, with the same daily challenges to face as well. I’m not 100% compliant with my healthy diet. Just like you, I’m faced with challenges within my home and also outside the home. I can’t even claim to have a 90% success rate but am probably closer to 75 or 80%.
What I can claim though, is to avoid those temptations as much as I can and if I can’t, to at least some of the time, take action to make them less tempting. Here are some of the things I do:
I haven’t found the secret to always making the better choice, but doing the things above means I limit the times when not so good choices happen. I also notice that at different times I can go for ages without caving in and other times it just seem so hard.
So don’t give up, keep on trying and don’t beat yourself up if you are tempted. The key is to limit the times you make not so good food choices and increase the times when you eat healthy. Doing that long term is the key to better health and losing excess body fat.
A lot of women are close to their ideal weight. They may only have 2-6 kg or so to lose, but it just won’t budge. Is this you?
There are many reasons why this may be. It could be that the program you’re following is not right for you, or that you’re not following it as carefully as you could or should be.
Other reasons include:
You have high cortisol levels
High levels of the stress hormone cortisol will absolutely stop fat loss in its tracks. If you wake up thinking of everything you have to do or you are racing from one appointment to another, chances are, you have higher than optimal cortisol levels.
Do you need coffee to function well? Do you race around after your kids, race to get to work, race to get tea and other things organised? Chronically high cortisol levels increase appetite, increase cravings for sugar and fat and increase fat storage. Find a way to switch off every day and get yourself organised.
You’re eating too much fat or other healthy foods
While I”m all for the Paleo style diet, you have to remember that just because its healthy, doesnt mean you can eat unlimited amounts of it. Foods such as nuts, coconut products, meats, eggs and seeds, while super, super healthy and extremely good for you, are all high calorie foods that need to be eaten in suitable amounts or they will cause you to gain weight and/or stop fat loss.
The overeating of these types of foods is becoming a massive contributor to stalled fat loss program and even weight gain.
You’re not eating enough vegetables
Eating enough vegetables has many great benefits, all of which will contribute to fat loss or lack of fat storgae
Providing satiety (they make you feel full) is one benefit as is an increase in fibre intake
Lots of nutrients. The more nutrients you can get into your body, the healthier it will be in all ways. You’re also less likely to have cravings if you eat more vegetables, simply because you feel fuller and you’re providing your body with the nutrients it requires.
Some vegetables such as those from the Brassicaceae family (cabbage, broccoli, cauliflower, kale, boc choy, etc) also help with oestrogen balance in your body
Your have an oestrogen imbalance
Many women, especially those of childbearing age or older, have an oestrogen dominance problem. Some causes of oestrogen dominance are; exercising too much, pesticides and plastics, soaps and other personal products and some of the chemicals they contain and even things such as carpet and furniture and the chemicals they expose us to. Diet plays a big part in controlling oestrogen dominance with one simple thing listed in the item above.
you don’t get enough sunlight on your exposed skin
Vitamin D acts like a hormone in our bodies and levels have been recorded as lower than ever, most likely due to the overuse of sunscreens and other habits to reduce sun exposure. Low levels have been associated with allergies, fatigue, cancer and yes, fat gain. You can supplement, but its not advised without the advice of your healthcare provider who should test your levels first. An easier way to ensure healthy levels is to expose your skin for a short time each day to direct sunlight. I’d avoid your face and neck though, don’t want to risk more wrinkles!! Remember, just a short exposure to your arms, legs and/or torso will do the trick.
You’re not getting enough sleep and/or good quality sleep
This is perhaps one of the most important but most neglected points. Lack of good quality sleep. In order for you hormones leptin and ghrelin to remain in balance, you absolutely must be getting enough good quality sleep. In simple terms, leptin tells us we are full and ghrelin tells us to eat. Guess what! Lack of sleep causes a rise in ghrelin, meaning cravings and hunger and a drop in leptin. Sort this out guys. Get the best quality sleep you can and aim for 7-8 hours a night. Any less, and you’re fighting an uphill battle.
So how did you fare? Got all this sorted?
These are just some of the things that could be reasons why you’re not losing the body fat you think you should be. Comment with the things you struggle with and email me if you need further information or help with any one of them
There are so many different diet plans and programs around and its soooooo confusing. Counting calories, counting or cutting out carbs, counting protein grams or skipping fat. What’s the deal?
Most of the programs will work in the short term simply because they either cut calories (even if you’re not counting them) or they cause you to improve what you’re eating overall.
Most plans however, are too confusing and you’ll either be starving and won’t be able to continue, or you’ll simple get too confused, get sick of counting, measuring and calculating. I’m tipping you’ve experienced both of these scenarios at some time, possibly both at the same time.
The thing about counting calories, points or macros (that is protein, carbs and fat grams) is that these types of programs, apart from being tedious to calculate, will allow you to eat whatever you want as long as you hit your ‘numbers’ target. I am absolutely against that idea and know that by changing ‘what’ you eat, you can get much better results, be less confused and be healthier at the same time.
Counting calories, carbs, proteins, points or fat grams may be your cup of tea. I think it is time consuming and confusing. If you’re one of the many people who border on being obsessed with foods, dieting and weight loss, they’re disaster waiting to happen.
The way to look at food is:
Making nutrition programs as simple as possible to follow while still getting your results without hunger and without mind numbing calculations is my job. The easier I can make this for my clients, the more likely they are to follow it and see results.
I have lots and lots of posts that tell you how to go about changing your body composition. There’s what to eat, how to train, when to train, supplements, foods to avoid, lifestyle habits that make a difference (or don’t) and the list goes on. Sometimes it can seem so damn complicated. There’s always the common theme in everything FitterFaster: get rid of processed foods, train more often, train harder and recover well, to name a few.
To ensure a program works, you need to work around the non-negotiable things in YOUR life that you are unwilling to change. Knowing of course, that the more things you change in my programs, the further away from the original program you get. Now that’s perfectly okay. If its okay with you, its more than okay with me. But for everything you add in or leave out, you have to expect an alteration also in the results you’re going to achieve.
You may have some non-negotiables such as “I always eattea with my family”. That’s great, and in fact something I do myself as often as I can. A decision has to be made though. Will I eat rubbish with my family and undermine my hard work, OR will I cook healthy food that is as good for my family as it is for me? Will I still choose to keep portion size under control? Will I skip dessert?
You may be unable to attend training at certain times because you don’t believe in getting baby sitters or child minders any more than you have too. Again, that is perfectly fine. But………that shouldn’t stop you from being active. From physical outdoor activities with your kids, to doing Home Workouts (kids love to join in-and should. They need just as much if not more physical activity than you do). You can slip in a workout while your babies sleep, or get young children to count for you or join you. Relax and make it fun, attending formal training as often as YOU can to keep up the motivation and to have some social interaction with like minded adults with like minded goals.
These are just a couple of examples of lifestyle constraints that can be worked around and should never be excuses. (I have 100s more) You don’t have to be ‘perfect’ though.
But stop wasting energy on things that you know don’t work. Stop trying to take the easy way out and instead, get stuck into proven methods that are guaranteed to work. I’m so confident about FitterFaster programs, that I offer a 200% money back guarantee if it doesn’t work for you.
You need to stop thinking that its going to be easy just because every marketing company says so. “Just minutes per day, no effort, eat all your favourite foods, no sweat, etc”. They’re all false promises that end up leaving you disillusioned.
The journey can be hard. The journey can be tedious. You’ll have days or even weeks where you wonder if its worth it, but embrace what’s happening in your body and you’ll know it is. If you go in knowing that it will be hardhat times, you’ll be more likely to keep it up and persevere rather than give up at the slightest hurdle.
All the little questions I get asked on a daily basis; “can I have this instead of that?” “I changed this, is that okay?” “I really like _____ for breakfast, but you recommend ______” “I heard that______” are usually small things that will make a big difference every time you do them.
Even though it may seem like a small change, people that make small changes, usually make many of them and together, all those small things will totally change the way a synchronised program works.
IT’S UP TO YOU ULTIMATELY WHEN DECIDING WHAT TO CHANGE,
WHAT TO ADD OR WHAT TO TAKE AWAY FROM A PROGRAM.
But the further you get from the ideal, the slower your results will be. You may be okay with that-I am if you are! As long as you know that. Perfect isn’t always perfect for everyone. Your perfect may be different, as will your results be.
When you see someone achieving great results, don’t compare yourself, you may be not following the program as well as them. Be honest with yourself. Likewise, if you see someone who you think should be seeing better results, don’t judge them. They may be happy with slower results because ‘their perfect’ is not yours. Everyone has their own level of willingness to compromise and their own ‘non-negotiables’
I can help you to be as ‘perfect’ as you want to be. I can help you to achieve your goals, with your lifestyle, your likes and dislikes and with your level of commitment. Fill out your details below to find out more
If you’re overweight, or your health is not where you’d like it to be, you’ve really only got yourself to blame. Advertising, convenience of fast food outlets, long work hours, tiredness and lack of energy-they’re all excuses that people use to justify why they’re carrying around extra fat and are getting sick so often, as well as having no energy most days.
They’re not the real reason though. The real reason is because basically they are eating crap, eating too much of it and they’re being lazy. There’s no way around this truth. We all have the same number of hours in the day, we shop at the same supermarkets, we have kids, we have jobs and other commitments. But some people just go day to day complaining about their situation and never trying to do anything to change it.
If you’re like this, there must be a reason you decide to stay this way. IT IS possible to change your habits and to get the body you want-both in terms of how you look and how you feel. IT IS possible to turn everything around. It doesn’t matter if you’ve failed to do so on previous attempts.
Often people are resistant to change because they don’t know what is expected of them. Realistically, we may know what we need to do. We may be in denial, or be looking for the next magic bullet. But truth being said, YOU ARE THE MAGIC BULLET. You have the power to change. No one else can make the decision for you and no one else can stop you. It’s all up to you.
If you’ve been thinking about coming along to FitterFaster, but are not sure what to expect, here’s a few things I’m asked the most often:
I’m scared, I’m too unfit, I’ve never done anything like this before Statements like these are the most common thing I hear first up. Whether my initial contact with a new client is via text, email, phone or in person, almost everyone says that they’re scared and/or not fit enough. This is perfectly natural and nothing to worry about. I absolutely guarantee that once you turn up to train, you’ll feel right at home with other clients and the awesome trainers immediately.
Although the drills will be new to you and you may struggle with some components of the workout, we will be with you all the way to make sure that you’re doing everything right and not doing too much too soon.
You will absolutely not be expected to do more than you are capable of!
Every other client was a beginner once, and most can vividly remember their first sessions and how they felt turning up. We have the best bunch of people to train with and you don’t have to compare yourself to any of them. Some have done almost 1000 training sessions here, and others are just starting their journeys too.
So don’t compare yourselves to anyone else.
It’s where you’re at that is important to you and where you are going from there. We run a full beginner program where all ‘Rookies’ are required to modify drills, take compulsory extra breaks and avoid certain exercises till they’ve built up a base fitness level and can progress to the next level.
I dont want to keep a food journal. Keeping one is something that most successful weight losers do. And they keep doing it once they reach their ideal weight. I do it myself approx every 4-6 weeks for a week or two. It keeps me accountable and shows up bad habits that start creeping in. So ultimately it is up to you to keep the journal or not. I highly recommend it, even if it’s just till you get the hang of it and start developing better habits. If you become one of my clients, you’ll need to keep a Food Journal for just 2 days every month.
Have realisitic expectations You will not be cured of your bad habits in a single day or week. These behaviours have been learned over a long period of time so you cannot expect to unlearn them overnight. We have also had myths and untruths aimed at us from every direction over the past 20 years or so when it comes to nutrition. Most of it comes from the marketing companies whose job it is to convince you why you do or dont need a certain item. These companies do not have your best interests at heart. So while some stuff may come pretty easy, other stuff my be a struggle, but its okay, eventually you can and will learn how to get and keep a healthy fit body.
Cravings are worse when you are stressed You need to find time out for yourself. Whether that is by training, taking a walk, playing sport, reading, gardening, a bath, a massage or whatever, give yourself time out to reduce stress. Times when you feel overwhelmed will give you the perfect ‘excuse’ to have to have something bad to eat. Don’t let stress be the trigger to pig out, do something about else instead and deal with it in a more productive way.
Think positive Have positive expectations about the program. Dont think about what you cant have, but all the great benefits you are going to get-better health, more energy, a new body, longer life etc. There’s no doubt you will have to give up certain things, especially in the short term. But as they say, nothing tastes as good as a lean, fit and healthy body feels. Once you experience this, you’ll understand what I mean.
How’s that working for you? As Dr Phil would say. Has what you have been doing in the past been working for you? No? Well stop dwelling on it then or ask yourself why you are so resistant to change. Maybe the benefits of staying the same outway the benefits of making the changes for you. If some part of you keeps on making up excuses to not change, then maybe there is a reason for that. Do you really want to have all those positive benefits or not?
Have a fair dinkum go if you decide that you really do want the postive benefits, then make the effort required to get them. You will not look fit and healthy unless you ARE fit and healthy. There is no way to fake it. You will have to make the right food choices, you will have to turn up to training and you will have to push through the barriers. I can provide information, I can provide encouragement, I can push you at training, I can even provide extra incentive in the form of prizes but I cannot do it for you. I am proof that this works. Prove that you have what it takes too.
This is huge and you can be part of it. I have a variety of training packages ranging from the more short term to longer term packages. All include full nutrition plan and support. You can do FitForce – Group Personal Training, PeakFit – Personal Training or Box Out or any combination.
Contact me today to get started on achieving and maintaining your best body. I can answer all your questions before you need to make any decisions and can post out an information package for you today. Email me on firstname.lastname@example.org
Training has been going strong over the past few months at FitterFaster. Everyone has fully embraced the 3 week periodisation cycle. It starts with MetCon week where we use higher repetitions of each drill . We also include more high intensity cardio focused drills.
Meltdown week follows in which we choose slightly heavier weights, drop the repetitions and use more resistance drills than MetCon week. We also do about a 50/50 split of cardio intervals and resistance training.
The final week in the cycle is Afterburn week. Afterburn is the week where you choose the heaviest weights you can manage for each set. Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout. We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.
For each of these phases, you have to give your best effort. It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.
I’m not talking about pushing through any kind of injury or joint pain here. Its always important to stop straight away if you feel something is not right. However, you have to give your best effort at all times. Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.
So, a checklist of actions you can take starting today to get better results:
Do more reps or use a heavier weight than ‘normal’ when training-and keep going after it starts to hurt. In other words, up your intensity. Do this at every workout and you’ll notice that the amount of effort required to do the new number or weight becomes less. You will get stronger and you will start to notice that muscle tone that you all seek. That’s when its time to up your weights again.
Eat a healthy, nutritious diet. Surprise, surprise, you knew this was coming didn’t you. For those who are new to FitterFaster, check out my website for heaps of free info on this www.fitterfasteronline.com. You can also check out these past posts:
Here’s a quick recap of your main nutrition ‘tricks’:
Increase your training frequency or alternatively, back it off for a week if you are training daily (or almost daily) already. The minimum required number of sessions for clients at FitterFaster is 3 per week. If you’re training really hard at these sessions, increasing your output often, and not missing sessions this will give you great results. Any less, and you’ll be disappointed.
If however, you feel like you’re stuck at a certain level, an increase in frequency can yield good results, even if you do it for just 2-3 weeks at a time. You could attend extra FitForce, Box Out or PeakFit sessions, or you could add Home Workouts. Either way, you’re going to see a difference if you increase frequency. Try this for 2-3 weeks and then back off for a week or two to your normal routine. Cycling this way will allow for great recovery. Remember though, within each training session, you need to be putting in your best effort.
So if results lately have been slow coming and you’ve already got all of the above covered, what can you do?
Don’t forget to contact me any time if you need some extra help. I can answer any questions or do you a new nutrition plan to get you back on track.
Putting your health and fitness first is part of the FitterFaster philosophy of No Excuses-Just Results.
Whether you’re a pregnant mum who has never exercised before, a teenager who has never been interested in sports, a super fit athlete wanting to improve your game/sport or someone who wants to look their absolute best by losing body fat or with get that lean, ripped look, I will hold you accountable to the goals you set for yourself.
So what do you want to achieve going in to 2014? Complete a fun run, improve your blood pressure, lose body fat, gain muscle, improve injury risk, just be fit?? Set you goals and contact me today
So you’ve planned out your schedule so that you can train 3-6 times per week-EVERY week.
You are putting in 110% at every training session. Pushing yourself to the maximum of YOUR ability at all times. You’ve stopped thinking about saving yourself for the last set and are really reaching as high as you can on every repetition.
Congratulations, you are well on the way to getting great results again.
The third part of the puzzle is just as important as the correct training. In fact, it can account for 100% of it if not done correctly-and that part is your nutrition.
100%!!!!!! Yes 100%. You absolutely cannot out train a bad diet.
If your diet is not anywhere near where it should be, you will not magically be able to melt away your fat by training hard. Not only will this not work, but you will be exhausted and become sick, picking up every little virus that comes your way. Some of you already experience this, but a few changes to your every day nutrition can turn this around for you.
Good nutrition will also improve your performance, keep you from getting sick all the time and help you to maintain weight loss or lose that fat once and for all. It will also provide the energy to train hard and recover well from every training session. It is not normal to fall ill with every virus that goes around. If you find that you are catching everything and feeling tired all the time, it may be time to have a good hard look at your nutrition, fitness and recovery habits.
Once you make improvements, good nutrition can count for up to 70% or so of your results. Of course the closer you get to ideal nutritional intake, the more results you will get from your training. So it’s like a vicious circle, bad nutrition equals fewer results all round. Good nutrition yields greater results from your training and your nutrition put together.
So what is good nutrition? Here are a few simple rules to follow for a start:
Improving your nutrition takes planning and commitment, but really isn’t that difficult. Follow all of the above rules for a start and fine tune other things as you go along. Cooking real foods from scratch really doesn’t take any extra time or effort. So called ‘convenience foods’ don’t really save you much time or energy, so rethink what you are feeding yourself and your family and start seeing your results go through the roof.
My last post talked about stepping up the intensity during your training sessions.
No matter what you goals when it comes to working out, a greater overall intensity will always yield better results (allowing for proper recovery.) This holds true whether you want to get stronger and lift heavier weights, grow your muscles, get faster, gain more endurance or lose body fat. It doesn’t matter. The correct training program done with enough intensity will get you there. There are a multitude of different training techniques depending on the intended outcome, but without doubt, one of the most important variables is the intensity.
Just as important is the consistency of your training program. Many of FitterFaster’s clients do not train with enough consistency, but still question their lack of progress. The absolute minimum frequency to see improvements in fitness and/or see fat loss is to train three times per week. That’s why it is a requirement that you attend this many times each week if you are a client here.
It’s sad but true, that going any longer than a couple of days without training will result in you going backwards. Yes backwards after only a couple of days.
In the above diagram, you can see the initial performance ability (or fitness level.) You can then see how it drops during and immediately after the training session and then how during the recovery time, your body overcompensates and becomes stronger, fitter and/or faster depending on the type of training session. You will also notice, that the fitness level begins to drop again straight away as soon as it has reached its peak. Your body adapt to the stresses placed upon it, so if there’s no stress after a day or so, it thinks it doesn’t need to stay at that level and it begins to go back to its original state. Those of you studying at the moment call this homeostasis. If you don’t know what this means, google it and you’ll see what I mean.
Please also note, that the time frames above, refer to a really hard and intense training session as discussed in my last post. A training session that consisted of lower intensity activities such as walking, easier running (besides really hard running,) a typical ‘aerobics’ class or half-arsed gym workout will reduce all these time frames considerably. In other words, training with less intensity requires that you do it much more often, or you’ll go backwards even quicker. That nicely curved line above will slope downwards even quicker.
So if you only do FitForce or similar training twice in a week (or even less) you are probably going backwards in that week, particularly if you are not giving 110% while doing those couple of infrequent sessions. The three times per week minimum only holds true if you are giving all you can while training. If you give any less, you will need to train more often and even then, the results will not be as great.
So it’s a minimum of three times per week, EVERY SINGLE WEEK that will give you results. It’s training as hard as you can at any given moment in time.
If you’re not getting the results you think you should, think about it. Do you come often enough EVERY week? Do you really push hard enough? Should you come more often or do home workouts inbetween? Are you eating a healthy, nutritious diet? Are you getting at least 7.5-8 hours of sleep every night? Any of these things will alter the curves on the above diagram.
Be honest with yourself and make the changes necessary to reach your goals.
The majority of people who are carrying excess body fat, forget that it took time for those extra kilos to creep on. It may have seemed like it happened almost overnight, but if you think about it, it’s actually been happening gradually over many months or most likely years.
You have to be realistic about how quickly you can lose weight, or more correctly how quickly you can lose that body fat. It’s not about ‘you have to lose it slowly to be permanent’ or ‘if you lose quickly it’s all fluid.’ The debate continues on these issues, it’s about being realistic depending on the amount of effort you are really making to get to your goals. You can safely and effectively lose body fat quickly – IF YOU DO WHAT IT TAKES.
I posted a few days ago about planning your training and nutrition. Are you really doing this? Or are you still just coasting along, making good choices sometimes and the wrong ones at other times? Have you worked out a plan of attack and are you sticking to it? Really!!!!
I’ve noticed at FitterFaster over the years, that some participants just go through the motions. They’re more interested in how many sets we are going to do, if I’m counting correctly or what they did last night. When you are training, you have to be totally focused on what you are doing.
If you’re not totally focused on what you’re doing, you can’t, and therefore won’t, put in 110%. I’m spotting and pushing YOU and focusing my attention on giving YOU the best workout possible to get you great results. I”ll worry about the clock, I’ll do the planning and I’ll make sur you’re using correct form and being as safe as possible.
But its YOU who needs to give 100%. It’s YOU who needs to make sure you’re doing all you can at any given time.
I guess what I’m saying is – while you are at FitterFaster, if you want the great results that you see some others achieving, you have to put in the required effort. It’s not enough to just turn up and ‘do a bit.’ You must focus all your energy into the set you are doing right now. Don’t hold back, or save yourself.
There’s no ‘pacing yourself’ with this type of training. It’s all or nothing if you want to see the benefits. Even if that means that by the 10th set, you can hardly keep going because you went so hard in the first few rounds. It’s about going the absolute hardest you can go at any given point i
So at your next training session, how about you push a bit harder. Pick a heavier kettle bell, even if you have to drop back down after a few sets. Get your butt lower than usual and keep it still. Run faster, jump higher and get your hips lower than ever before. If you want to see changes or if you’ve plateaued lately, do something about it.