Fitness. Fatloss. Results.

Latest Health Updates

Dealing with food temptations

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%.

say no

 

 

 

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:

  • Have more healthy treats available for those times when the rest of the family is having a treat.  Frozen berries are a favourite of mine with greek yoghurt and chocolate protein.  This doesn’t always work, but I eat chocolate less often because I have something else to eat instead
  • ‘Don’t start’ is a good tactic to remember.  Just one cookie, or just one slice??  No way, you just can’t stop at one TimTam, and everyone knows that.  I find it a lot easier to not have anything than to have a small portion.  This is particularly effective when on your own.  You know eating an entire block of chocolate, 3 bowls of ice cream or a whole packet of biscuits still counts even if you’re in the forest and no one can hear you!!
  • In the evening, I used to enjoy a hot milo while watching TV.  While I don’t watch that much TV anymore, sometimes I’m still tempted to have that hot drink. So now I make myself a hot protein shake instead.  A scoop of chocolate protein powder dissolved in a small amount of cold water, stir thoroughly and top with boiling water.  Not quite the same, but its often the habit of the ‘holding the cup and sipping’ that is the hardest to break.  Some people actually have pure cocoa or cacao in boiling water instead.  If that’s too bitter for you, stick with the protein supplement.  packed lunch
  • Pack your own food!!  This should have been the number one tip.  When I’m going out and will be gone over a meal or snack or both, I pack my own food.  Some yoghurt, berries and nuts or some fruit and nuts or a salad complete with protein are all very simple to pack and take. I have a small insulated lunch box and I just chuck everything in with a freezer block or two. I also have a larger box for longer trips as well.  Those who attend sporting days or other excursions with me will have seen me eating from my tupperware.  Long gone are the strange stares I used to receive when eating my own food instead of the terrible choices always put up at children’s events.
  • When the kids have take away once per week, I order a healthy or healthier take away choice.  I love the warm chicken salad form My Pizza and Pasta here in town.  I may have  a few chips from the kids’ pile but I stick with my salad most times.

chips

  • Lastly, I still eat lots of healthy foods.  So even if I’ve eaten something that I really shouldn’t have, I always still eat my other food unless i”m so full that I can’t.  When eating out, I’ll order a salad first, eat that and then if I am tempted to have dessert, I may have it, knowing that I’ve eaten lots of nutrients first.  That way I’m fuller too, so less likely to eat as much

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.

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Stuck for Results? What to do about it

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.

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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:

Foods You Thought Were Healthy

Back To Basics

Get Results

Its All Or Nothing Isn’t It?

Here’s a quick recap of your main nutrition ‘tricks’:

  • Cut out grain foods from your daily diet-grain foods cause inflammation in your body.  Even if you’re not ‘allergic’ to grain foods, you will be sensitive to them as all humans are.  These are keeping or making your store extra body fat (THIS IS NOT THE SAME THING AS CUTTING OUT CARBS! DO NOT CONFUSE THE TWO DIFFERENT ISSUES)
  • Eat a good protein source at every meal or snack.  That is, 4-6 times per day.  Good choices include: chicken, fish, eggs, lamb, beef, other game, low fat cottage cheese (limit once per day), other seafood.
  • At every meal or snack, that is 4-6 times per day, also include fruit and/or veggies.  LImit fruit to 2 serves per day if you’re trying to lose bodyfat
  • Eat at least 3 meals per day eat of good fat sources such as: nuts, seeds, avocado, flaxseed products, oily wild caught fish (also counts as protein)
  • Weigh and measure foods till you’ve got it down pat.  Even then, go back to remeasuring regularly for a day or two as it is surprisingly easy to increase portion sizes without realising it.  This is important if you’re trying to lose body fat.  Not so much if you’re in maintenance mode and are making good food choices daily.

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?

  1. Recheck the above points first.  Are you really eating properly every day-not just for a few days or a week and then wondering why nothing is happening?  Are you really putting in your absolute best effort, or are you going through the motions at times and doing just the minimum to ‘look’ like you’re working hard?
  2. Do you really have more fat to lose?  Are your goals realistic?  If you’re not sure, talk to me.  Call, email or text me any time and we can discuss your goals and your PLAN OF ATTACK.
  3. Get on track 100% and do it for more than a week or two.  If you’re following the plan, the results will come, you sometimes have to be patient especially if you’re almost there!!

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


It’s in the details

With so much going on at FitterFaster at the moment, I’m snowed under with bookwork, writing up programs, following up assessments and keeping on top of everyones’ attendances and performance.  We have lots and lots of new Rookies as well as some who are still officially classed as Rookies, but have been with us for a month or so and are really progressing along nicely.

The particiapants of the Transformation Project are looking fantastic with obvious changes very noticeable in their physiques.

B & A Donna Kempster

I thought I’d recap a few ideas that will boost your fitness and fatloss whether you’ve been part of one of these intense programs recently or not.  Doing just a bit of this and a bit of that won’t work.  You need to stay committed to your goals and follow through with your plan. Especially at this time of the year, it can be very easy to put your health and fitness on the back burner simply because your think you’re too busy.  The details make the difference though so focus on what you want to achieve despite this being the ‘silly season’.

  • Don’t do the same thing all the time You must vary your training from session to session and week to week.  At FitterFaster we use multiple variations of a large number of different drills.  We also vary times of intervals, intensities, groupings of exercises and the order in which we do everything.  We also vary our main focus from week to week which has really improved everyone’s recovery and performance in the past 6 months or so.  Doing the same routine day in , day out, week in, week out will result in plateaus and slower if any results.  Even if you’re increasing your weight, if you’re doing the same thing all the time, you won’t be getting the best results. You can’t just simply swap things around every workout without a clear path of progression and a plan.
  • Watch what you eat and when you eat it With what you eat, it really is in the details.  Serving sizes that are just a tiny bit too big make a huge difference over just a few weeks.  Go back to measuring your food for a week and see how much you’ve crept those servings upwards.  Also make sure you’re eating often enough.  You should be feeding yourself every 2-3 hours during waking hours.  Yes that often.  Skipping meals will result in bingeing and making bad food choices.  As I mentioned in a recent email to my clients, just an extra 100 calories a day can lead to huge weight gains over a year.  100 calories is easy to get in a biscuit, a low fat latte or a serving of meat that’s just a little too big.  Now how often do you have these things or other things like them and say to yourself “it’s only a tiny bit, I’ll burn it off in my workout”  Well it just won’t happen.  All those extras will pile weight on before you know what happened, and if you’re trying to lose fat-well that just isn’t going to happen unless you get back to basics and look at the details.
  • Cut out alcohol. This may seem impossible, especially at this time of the year.  But if you’re trying to improve your physique, alcohol could well be the absolute worse thing you can put into your body.  Even just a beer/wine or two can make all the difference.  So limit your alcohol intake to 2 special occasions over the Christmas/New Year period and see the difference this one change will make.
  • Don’t be scared of over training. I don’t think anyone I know could be accused of over training.  Your body can handle a large amount of quality training and indeed will thrive on it.  What may seem like over training is probably, in actual fact under recovery.  Make sure you get enough good, healthy, real food and enough sleep and you can practically train as much and as hard as you like.  Other ways to improve recovery are: eating enough (without overeating of course), epsom salt baths (great for magnesium uptake in your muscles), more sleep, manipulation of your training program-focus on different areas of fitness each week, regular hands on treatments like massage, chiropractic etc and taking omega 3 supplements.
  • Have goals You can have the body you want.  We are all the same human beings.  Everyone has the ability to get to a low or lower body fat level.  ‘Big bones’ are a myth-something our mums told us so we’d feel better.  YOU CAN HAVE THE BODY OF YOUR DREAMS.  Believe that and it’s possible.  It will take hard work and it will take commitment, especially if you’ve let yourself go over a longer period of time.  But you can do it.
  • Get a coach who knows what to do to produce the results YOU want to achieve Of course I can recommend FitterFaster to get results with fat loss, performance improvement, mobility improvement and overall fitness enhancement.  But if you know of another trainer/coach that also is producing the results you want to aim for, book yourself an appointment and go see them.  A good coach will show you how to get there.  They’ll provide effective training sessions, teach you what to eat and how to fit it into your lifestyle.  They’ll be able to encourage you to try harder and to reach for the sky.    They’ll make sure you’re doing the right thing for the other 23 hours of the day and provide information that makes it easier to fit it all into your life.

So set some goals today.  Don’t be scared to think big.  If you want a 6-pack, write it down.  If you want to be able to see muscles in your arms or legs, start working towards it now.  If you’ve always thought it would be great to do a triathlon, or finish a running race, don’t think that you can’t do it just because you’ve never done it before. If you want to fit into a special piece of clothing that you used to wear, get it out and set out to do so.

imagesI came from a totally sedentary lifestyle.  I’d never played any sports-not even as a kid.  After having 4 children and being in my mid 30’s I decided one day that I’d like to try a triathlon.  My husband (to be at the time) had done them once years prior and I’d often watched and thought ‘one day.’  So I set myself on the track to eventually completing 6 half ironmans, loads of half marathons, a marathon and countless shorter runs and triathlon events.  I trained hard and found time to devote towards something I wanted to do.  I was as fit as fit comes and had heaps of energy and loved it.  Coming from a totally non-sporty, sedentary background, I really appreciated and loved the way that being fit felt.

Another child later (that makes 5) and I decided to change my focus towards improving my body composition and the way I looked.   Sure, I wasn’t terribly overweight or anything as I’d lost quite a few kilos with all that training, but I wasn’t really happy with how I looked either.  With years of research under my belt and bits and pieces of trial and error, I found the perfect way to improve how I looked-and it wasn’t by running.

At 40 something years old, I trialled different ways of getting my bodyfat down as low as I could, experimented with ways of getting stronger without getting bigger, ways of reducing the risks of injury and founded what we today refer to as ‘FitForce’ or ‘PeakFit’ training here at FitterFaster.  I actually gained about 4kg but lost many, many cm’s and dropped a couple of clothing sizes.  I’m now toned, strong, fit and athletic and for the first time in my life, I wear a bikini-in my 40’s!!!!!!

If you want something, go for it.  I’m fitter and look better than I did in my 20’s (or so Greg says)  I’m strong and healthy and have more than enough energy to power through not just my training, but through my busy life with 5 kids.

So go for it and don’t forget, it’s in the details.  For once the little things really do count.

Jo


Going healthy for fat loss

Tens of thousands of years ago, humans lived off the land.  We ate what we could find, such as fruits, vegetables, nuts, seeds, meats, fish and eggs.  Back then, humans were lean, fit and healthy.  Then along came modern inventions and ways.

Agriculture and manufacturing took over and we began to produce stuff that we call food, but which really isn’t.

Our digestive systems haven’t had time to adapt and unfortunately for most people, we are now suffering from chronic disease and illness along with obesity and lack of fitness.  We’ve been so clever that we are killing ourselves.

Fortunately, some of us are trying to change these ways.  While we are never going to be able to compete with the big dollars, we can make changes within our own family and communities to turn this around.

What should we be eating then?

  • Choose foods that can be picked, dug up or grown and which don’t need manufacturing to make them edible.  Think vegetables, seeds, nuts, fruits, etc
  • Add to that, foods that can be hunted or fished.  Foods like meats, fish, seafood and eggs.  When possible, choose grass fed or wild animals and fish.  Because, like humans, animals fed on a grain base diet, do not have healthy flesh.
  • Eat minimal amounts (if any) of dairy, processed fats and grain based foods such as breads, pasta, wraps and other baked goods.  Even ‘ancient’ grains such as quinoa, spelt and the like, are not foods that were naturally found in the diet we are designed to eat.
  • Minimise your intake of soy foods and rice as well.  While not quite as damaging to human health, they are still not foods we evolved to eat.

tumblr_lbytabKqDy1qeh8apo1_1280This type of nutrition does not condemn carbs.  Quite the contrary.  Your average dinner plate should be about 2/3 full of carbs.  Its where those carbs are coming from that makes the difference.  Lots and lots of fibrous vegetables and salad vegetables should make up a large part of your diet.  Add to that lean protein choices (that’s where the meat, fish and eggs come in) and small amounts of healthy fats-seeds (chia, sesame, flaxseed, etc),nuts avocado, coconut oil and olives.

Humans actually have no biological need for carbohydrates in the diet.  We can make carbs (or energy) from any macronutrient (protein/fat/carbs)  The benefits of carb rich foods like fibrous vegetables and fruits are why we eat them.  We eat them for the fibre, the vitamins, the minerals and the phytonutrients.

So stop eating pretend food as much as possible.  While taking the occasional protein supplement or having a sweet treat from time to time is fine.  Remember that food is fuel, not entertainment.

Chicken-Panang-CurryThe last thing you need to add is lots of water.  While some tea and coffee are okay, the bulk of liquid you consume should be plain water.  At least 2 litres per day for most people.

If you don’t know how to put this all together in a meal plan that suits your whole family, let me know.  At the moment, I have 30 clients doing our Transformation Project and the daily meal plans are suited to the entire family.

Every single day is different,there are heaps and heaps of recipes and loads of variety.  There is tonnes of food, in fact the biggest complaint I’ve had is; “do I have to eat everything? I’m so full”

chicken-walnut-and-bacon-salad-with-roast-pumpkin-and-garlic

The entire menu is based around real foods that are readily available and delicious.

While entry to the Transformation Project is closed, I can still help you with a menu to rid your body of unwanted excess fat AND improve your health and the health of your families.  This is clean, healthy eating made easy.

The FitterFaster Recipe Book is well under way.  All clients are receiving regular updates.  You’ll get a copy with every nutrition plan.  


The Hierarchy of Fat Loss

I’m asked all the time what’s the most important thing when it comes to fat loss.  Or I get questions like; ‘I really want to lose some body fat, but………..’    I’ve written and said lots and lots about fat loss.  One thing I can say, is that you have to be willing to ‘pay the price’ if you want to get lean.  And by ‘lean’ I mean anything below about 19% body fat for men and 23% body fat for women.  These rough percentages place you in the so called ‘healthy’ bodyfat range, so are not extreme or unachievable.  In fact, if you reached those percentages, you’d probably want to get lower.

grouprunning16.3.13

So what do I mean by ‘pay the price?’  Well, most people think they want to lose body fat.  But the problem arises when they have to make a choice between heading closer to fat loss goals, or instant gratification in the form of something such as; junk food, or a sleep in, or going out to party, or a few social drinks, or the boss’s shout, or ‘but such and such made if for me, I had to try it, or I got caught out and didn’t have a choice or I slept in or I was too tired………….  In order to ‘pay the price’ you simply have to say no (or yes in the case of doing a training session)  But quite truthfully, most people don’t want to pay the price.

It’s easier for her, she has good genes, she goes to bed early (can you believe people say that to me when they’re too lazy to get up in the morning-like someone made you stay up late), he’s always been lean etc etc.  Are you willing to pay the price to achieve your goals?  Or are you still just dreaming??

Here’s the list, in order of importance for body composition improvement:

  1. Fantastic Nutrition – as I’ve said a million times, you absolutely, without doubt, under no circumstances can out-train a bad diet.  You quite simply, have to fuel your body properly. Not too much, not too little. You have to provide an abundance of nutrients and you have to eat enough protein and good fats, while limiting ‘filler’ foods like starchy carbs, grains and too  much dairy or fruit. You also need to drink enough water.
  2. Fantastic Nutrition – sorry, I just have to get my point across.  Fantastic nutrition is number 1 and number 2 on my list alongside staying well hydrated.
  3. Training 1-not just any training. You need to complete training that burns tonnes of calories during the session, that promotes increased or at least maintains muscle mass and that elevates your metabolism for hours after the session.
  4. Training 2-training that burns tonnes of calories  during the session and raises your metabolism for hours after the session is over
  5. Training3- training that just burns calories during the session.

So what sort of training accomplishes the above?

Metabolic Resistance Training

MRT fits squarely into Training category 1 above (point 3)

It consists of combinations of resistance exercises and drills (also body weight resistance drills) at an intensity that creates a massive metabolic disturbance. Supersets, tri-sets, circuits all create the biggest demands. This is exactly the type of training you’ll do at FitterFaster.

High Intensity Interval Training

The second most important type of training is training type 2 above (see point 4)  This type of training elevates metabolism significantly and burns more calories than other sorts of cardio.  You have to push hard enough though.  Quite honestly, most people do not push themselves hard enough to get the best response from HIIT.  You’ll do lots of this type of training at FitterFaster Bootcamps and Box Out sessions.

High Intensity Steady State Cardio

This type of training is simply hard work. You’ll be burning enough calories but not significantly increasing metabolism afterwards.  While all calories burnt do contribute to fat loss, this type of cardio will eat into your recovery and not give you pay offs that I consider worth it.

Low Intensity Steady State Cardio

This is activites such as walking, shopping, easy jogging and a lot of activities that you probably do on your own if you’re trying to ‘get fit.’  As I said above, all calories burnt do contribute but this type of activity doesn’t burn a lot.  Having said that, there is only so much MRT and HIIT that you can do in  a week before you burn out (will differ depending on fitness level)  If you have spare time after you’ve hit that level (very doubtful) go ahead and burn some extra calories without effecting your recovery.  Do not ever rely on this to change your body shape or make a significant difference to your body fat levels.

How do I put it together?

If you only have 3-4 hours per week, combine MRT and HIIT and don’t spend your precious time on the other types of training if improved body composition is your goal

If you have 4-5 hours, you could do a bit more MRT or HIIT (as long as your fitness level supports it)

If you have more than 5 hours available, I’d add some HISSC IF YOU HAVE EXCELLENT RECOVERY ONLY.  Otherwise, add some LISSC and just stay more active.

But remember, without fantastic nutrition, you will not win the war on fat loss!!!  Honestly, if you’re training 4-5 hours per week and not seeing great fat loss, I’d reassess your nutrition.

Contact me any time for more info.

groupmats11.3.13


Tips for Quick To Prepare Meals and Snacks

Lots and lots happening at FitterFaster.  Here are just some of the ‘goings on’ :

  • Free After Three.  Every client at FitterFaster only ever pays for 3 sessions maximum each week.  In an effort to improve consistency of training frequency, you can now attend as many sessions as you like in any given week and only pay for 3.  And no, I don’t automatically charge you for 3 if you are only able to attend 1 or 2 in a given week.  Although I expect a minimum of 3 attendances each week, I do understand that there are times when this is not possible.
  • Revamp of Trial Package.  Its now 21 days for $21.  That’s an assessment before you start, unlimited attendances at Bootcamp, a Cheat Sheet for Nutrition and a free Box Out (or Personal Training session if available) session.
  • A new 3 phase training system.  Each week we rotate from Phase 1 – Metabolic Conditioning, Phase 2 – Meltdown to Phase 3 – Afterburn.  Each week focuses on a particular aspect of fitness improvement.  Aerobic and anaerobic capacity, strength endurance, strength and power.  While each week also incorporates aspects of the phases preceding and following, there will be a definite focus on one energy system and muscle fibre type through each week.  Expect even better gains in fitness, converting to better fatloss and improved body composition.  Not to mention, the variety is great mentally and will also stop fitness plateaus in their tracks.
  • Revamped Referral Rewards Program. Bring a friend to Bootcamp and automatically receive a $20 voucher.  If your friend signs up for any package, including the 21 days for $21, you will automatically receive another $50 voucher.

So you can see that there have been a few changes around here, all in an effort to improve results for my current clients and new ones. large group 16.3.13

Effective training programs will work to change the shape of your body.  You’ll have more energy when you’re fit, you’ll sleep better, clothes will look better on you and you just feel awesome knowing you can ask your body to do whatever you want, and it will be capable.  Running with the kids, carrying heavy loads, gardening, playing sport, it all becomes easier or even just plain possible.

Losing body fat also requires that you clean up your nutrition.  Following a healthy eating plan is a lot easier when you’re prepared and organised.  Here are some ways to help you be prepared to eat healthy food all day every day.

  • Start the Sunday Night Ritual: Integrate some time on Sundays to plan and prepare meals. Get your family involved in a fun way to help you prepare the meals for the week. Give everyone (kids and husbands) an appropriate job to help this get done more quickly.  My family actually has all our week day evening meals planned 4 weeks ahead.  On Sundays I look to the week ahead do 2 things.  Firstly, make sure I have everything I need to make each meal. Secondly, what can I prepare ahead?  Slow cook recipes, soups and some other dishes can be prepared and reheated on the day you plan to eat them.  This saves me heaps and heaps of time during the week when I’m busy running my 5 children to their various sporting and other appointments.  It means we eat a totally home made (not prepared, packaged or processed) meal every night of every week.
  • Boil a dozen eggs at a time and refrigerate. You don’t have to eat the whole egg; you can break away the whites (protein). Hard-boiled eggs will last at least five days in the fridge, and are a great compact snack.  This is so, so handy.  Hard boiled eggs  can be added to salads, vegetable dishes, mashed or just eaten as they are. Combine with a carb source and some fats, and bingo, meal or snack made in a few minutes.
  • Cook lots of chicken breasts at a time. Grill, BBQ, bake or broil with your favorite seasonings. I often poach a few chicken breasts at a time.  Simple simmer in stock or water with added herbs, spices or lemon. Don’t over cook and put into a covered container as soon as you get them out so they don’t dry out.   Great for slicing over salad, or even having a portion as a snack. Keep 3–4 in the fridge, and individually freeze the rest. Take out a frozen breast the night before.
  • Chop up vegetables and store in individual containers. Chop up whatever vegetables you like to eat raw. Keep in a covered container for best storage. You can eat them as is or cook them.  Makes meal preparation on a day to day basis so much quicker
  • Make a vegetable soup. Make your favorite soup recipes and make enough soup for a week. Store 2–3 servings in the fridge. Put the rest in individual containers and store in the freezer. A couple of our favourites are lamb or chicken soup.  I simmer chops, shanks or chicken on the bone in water till the meat is falling of the bone.  Cool (for a few hours or overnight) and skim off most of the fat and remove bones.  Chop veggies finely, all sorts and in huge amounts.  Simmer till vegies are soft and eat.  Yummo. Eat some now and take the rest in portions to work for lunch or snacks.
  • Cook a huge amount of vegetable stir-fry. Throw a bunch of vegetables into a wok and stir-fry with unlimited herbs and spices of your choice. Store in the fridge in individual containers, so they are ready to grab. Add your pre cooked chicken breast to it.  Or eat cold with your hard boiled eggs diced through.  This way,a meal or snack is almost ready without having to cook when you get home from work
  • Pick 1–3 recipes and cook ahead of time. Using healthy balanced recipes, cook and freeze. Take out the meal in the morning, so it will be defrosted by dinnertime. Add a side of stir-fry or salad.  As above, I do this a lot.
  • Portion out nuts/seeds. Buy your favorite nuts/seeds in bulk and store in containers in the fridge. Portion out your weekly serving amounts into snack bags. This makes it really handy to grab and go. Always have one of these in your hand bag ready to go.  Grab a piece of fruit or some cut up veggies and a hard boiled egg or precooked chicken and a complete meal, ready to go.
  • Create a standard grocery list. Create a standard list of the foods you run out of on a weekly basis. Ask your husband and your children to get the items on the list for you.  Have the standard list on a printed sheet of paper and just add the extra items you need this week.
  • Eat the same lunches and snacks on Monday, Wednesday and Friday, and then switch on Tuesdays and Thursdays. Planning to eat the same things on alternate days cuts down on the need to plan, grocery shop and prepare ahead of time. This way, you always know what you are having and can use the leftovers for lunches. Eating the same things can also stop you thinking about food all the time and make urges to eat unhealthy foods a less often occurrence.

I do most of these things most weeks.  Its really not that hard to be organsied.  So stop making excuses and get to it.

If you have any questions at any time about anything health and fitness related, contact me at any time.  My email address is: joanne@fitterfasteronline.com

2012core


What are you going to achieve this year?

Happy New Year!!

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But seeing as it is the first day of 2013, if I set some goals for the coming year today, I guess they could be called resolutions.  I’ve started by sitting down to ask myself a few questions which I think is a great way to start, especially if you’re not really sure what it is you’re going to aim for.

Of course, I’m talking from a Personal Trainer/Coach perspective for this post.  You may have many other things you want to achieve that do not relate to your health, your fitness and your body.  This post is not focusing on those other things.

So grab a drink and a piece of paper and ask yourself these questions:

  • Did you lose weight in 2012?
  • Did you gain weight in 2012?
  • Did your body fat go up?
  • Did your body fat go down?
  • Did you follow through with a workout program?
  • Did you follow a planned nutrition program?
  • If yes to the above last 2 questions, did you stick with them 80-90% of the time since you started?
  • Did you start on any type of health or fitness program and then quit?
  • Did you get stronger, faster and/or fitter?
  • Do you like the way you feel leading into 2013?
  • Do you like the way you look leading into 2013?
  • Do you have excellent health right now?
  • Are you truly happy with your current weight?
  • Were you diagnosed with any ongoing conditions such as diabetes, heart disease, high blood pressure or cholesterol, pre diabetes, digestive issues or categorised as high risk for any lifestyle related diseases or conditions such as these or others?

As you go through this list, write down the answers.  Don’t make judgements or excuses.  Just a yes or no or more detail if required.  Don’t feel guilty, don’t try to justify anything or give reasons why or why not.  Just record the answers. And be totally honest.  If you’re not happy with how you look and feel, don’t write yes.  Be honest!!

When you’ve done that, read it back to yourself.  Really do this!

Now looking at your list, think about your answers.  Are they positive?  Is this how you want it to be?  If you have achieved what you wanted to and your answers look great, that’s fantastic.  Give yourself a big pat on the back and then decide what you want to achieve in the coming year.  You obviously look after yourself and make the time to do so, keep up the great work!

If you’re not, pick 1-5 things that you want to change from that list.  You may be at a healthy weight but be unfit.  You may be reasonably fit, but have some body fat to shift.  You may want to be fitter or faster.  You may decide that you’re going to enter a fun run, triathlon or start playing sport again.  You may wish to clean up your nutrition, start a fitness plan and totally overhaul your body and your life. You may wish to lower your blood pressure or reverse your type 2 diabetes risk.

Only you can decide what is important to you.

YOU CAN CHANGE YOUR LIFE.

Everyone has a lean, fit and healthy body inside them.

You just need to know how to find it.

Once you’ve decided what you want to achieve in general terms, you need to make it more specific.

‘I don’t just  want to lose weight, I want to lose 20kg’ for instance.

‘I don’t just want to be fitter, I want to be able to run 5km without stopping, or have enough energy to get through a backyard game of soccer with my kids’.

Really think about what is important to you.  Then, most importantly, make a plan to achieve it and START TODAY.

Don’t wait till Monday or the weekend, or till you go back to work or take your holidays.  Start right now-TAKE ACTION AND YOU WILL ACHIEVE.

If better health and fitness or losing body fat are included in your goals, get a coach to help you with that.  People who have accountability achieve much greater things than those that go it alone.

If you have any questions at all about YOUR health and fitness, just let me know any time.

joanne@fitterfasteronline.com

Jo


New Year New You Transformation Challenge

FitterFaster Logo

 

Make 2013 the year of the fittest, healthiest you.

Take part in the FitterFaster New Year, New You Transformation Challenge and you can make 2013 the year you finally achieve your health and fitness goals

Less body fat

More muscle

Endurance

Strength

Defined abs

Less risk of disease and illness

More power

More stamina

You can achieve all of this by using targeted nutrition that is focused on YOUR goals, YOUR schedule, YOUR commitment level.

Combine it with targeted weekly training, ongoing physical challenges to test your improvement and mental toughness and most importantly, healthy lifestyle and recovery strategies to ensure you go the distance.

The New Year, New You Challenge is all about changing your life.  Changing your daily and weekly habits to make permanent changes to your physique, your mind and your life in general.

You will test yourself by:

taking on challenges each week,

by following a structured nutrition plan that changes as your other lifestyle habits (such as training) change

by committing to ongoing assessments

and by setting yourself a training schedule and sticking to it

You’ll do a mix of training sessions with me, here at FitterFaster and combine them with training sessions in your own time at home.  Not everyone has the time or budget to train multiple times per week with a Personal Trainer.

You’ll make use of FitterFaster Home Workouts from the FitterFaster Home Workout Manual, as well as Challenge and Test sessions both here at FitterFaster and at home.

I’m charging a $50 entry fee-all of which will be donated back to prizes for the winners of the challenge. I will also contribute towards other prizes such as vouchers at local suppliers and retailers.

Prizes will include biggest weight loss as a percentage of starting weight overall, biggest cm loss overall and there will also be other categories not related to fat or weight loss for those taking part for fitness improvement.

The Challenge runs for 12 weeks commencing on 12th January 2013.  Assessments will be conducted before the start date for all participants-no exceptions.

Full instructions will be available at Fitterfaster.ning.com  Join the New Year, New You Transformation Challenge Group now to show your commitment to making 2013 THE YEAR OF THE NEW YOU.

If you have any questions or queries about this or anything else health and fitness related, contact me today at joanne@fitterfasteronline.com

Entries close December 31st

20121

2012mountainclimberskrystal


Stuck for Results? What to do about it

What an awesome Bootcamp this morning!!

Finishing up a fantastic week where we’ve focused a little more on resistance training (as opposed to focusing on high intensity cardio) today’s Bootcamp featured a few new combos which really tested the mental and physical side of the participants.

It’s training sessions like these, where you  push to new limits that will give you the best results over time.  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.  But, you know.  That burning sensation in your muscles when your brain signals “enough is enough”.  You know you can do more (or if you don’t I’m telling you that you can) and you should.  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 2-3 times per week for different muscle groups 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.

Whether you’re a bloke trying to gain muscle, or a woman who is after that shapely tone and definition, YOU NEED TO PUSH MORE.  Stressing your muscles more than they’re used to is the only way to boost muscle mass by getting your body to adapt to the new stress.  Yes ladies, more muscle mass is what you need-you will not accidentally get ‘huge and too muscly’.  Women you see that have more muscle than you like the look of train exceptionally hard to achieve that.  This will not happen to you without really specific targeted training!!  More muscle and less body fat will be the benefits if you up your intensity!!

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:

Foods You Thought Were Healthy

Back To Basics

Get Results

Its All Or Nothing Isn’t It?

Here’s a quick recap of your main nutrition ‘tricks’:

  • Cut out nearly all grain foods from you daily diet-grain foods cause inflammation in your body.  Even if you’re not ‘allergic’ to grain foods, you will be sensitive to them as all humans are.  These are keeping or making your store extra body fat (THIS IS NOT THE SAME THING AS CUTTING OUT CARBS! DO NOT CONFUSE THE TWO DIFFERENT ISSUES)
  • Eat a good protein source at every meal or snack.  That is, 4-6 times per day.  Good choices include: chicken, fish, eggs, lamb, beef, other game, low fat cottage cheese (limit once per day), other seafood.
  • At every meal or snack, that is 4-6 times per day, also include fruit and/or veggies.  LImit fruit to 2 serves per day if you’re trying to lose bodyfat
  • Eat at least one serve per day of good fat sources such as: nuts, seeds, avocado, flaxseed products, oily wild caught fish (also counts as protein)
  • Weigh and measure foods till you’ve got it down pat.  Even then, go back to remeasuring regularly for a day or two as it is surprisingly easy to increase portion sizes without realising it.  This is important if you’re trying to lose body fat.  Not so much if you’re in maintenance mode and are making good food choices daily.

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 1-3 weeks at a time.  You could attend extra Bootcamps, Box Out or PT 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?

  1. Recheck the above points first.  Are you really eating properly every day-not just for a few days or a week and then wondering why nothing is happening?  Are you really putting in your absolute best effort, or are you going through the motions at times and doing just the minimum to ‘look’ like you’re working hard?
  2. Do you really have more fat to lose?  Are your goals realistic?  If you’re not sure, talk to me.  Call, email or text me any time and we can discuss your goals and your PLAN OF ATTACK.
  3. Get on track 100% and do it for more than a week or two.  If you’re following the plan, the results will come, you sometimes have to be patient especially if you’re almost there!!

Don’t forget to contact me any time if you need some extra help.  I can answer any questions or help you with your plan

Lots of new stuff on the FitterFaster menu soon as I’ve discussed briefly with many of you over the past few months including:-

  • Bootcamp-still the same high intensity, incredibly effective workouts
  • Bootcamp Express-making a comeback to the FitterFaster menu will be 30 minute Bootcamps.  Times will be set on a needs basis-for instance, you may be looking for a quick lunchtime session, or an after work session before you head home?  What about a later evening session that won’t keep you out all night?
  • Box Out– these sessions are so popular that I’m expanding the times soon.  30 minute high intensity fitness based on boxing drills
  • Box Out Plus-will include a 15  minute core/abs component to finish after an intense 30 minute boxing based cardio blast
  • Personal Training-so fully booked presently that I’m adding more times as soon as I can
  • Master Fitness-Semi Private Personal Training especially for long-term sedentary or more senior individuals.  Designed to work specifically on mobility, core strength,and cardio-vascular fitness.  Could be used as a stepping stone into other sessions or as a permanent option.  Results will be better daily function as well as fat loss, cm losses and increased fitness
  • FitMums-Semi Private Personal Training especially for pregnant ladies and new mums.  Not just a modified version of ‘normal’ training, but targetted specifically to the needs of pre and post pregnant women of all fitness levels
  • FitKids/FitSports-specifically targeted to the youth (10-15) of our district.  Different focused sessions will be available:-those for kids who are not currently active but would like to improve their health and fitness through a fun, game based program and those that play competitive sports and would like to improve their core strength, agility, speed and reduce injury.

All of the above will hold true to 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 or someone who wants to look their absolute best with a lean, ripped look, I will hold you accountable to the goals you set for yourself.

 


Are You At High Risk??

Did you know that carrying fat around your abdomen-around your vital organs-stops the organs from doing their jobs properly?

This has major implications for your health, including putting you in a HIGH RISK category for high blood pressure, blood glucose and cholesterol levels, as well as heart disease and diabetes.  It also significantly raises the risk of many cancers, specifically breast, oesophageal, colon, kidney and prostate cancers.  Endometriosis is also associated with increased abdominal fat stores.

Hormone production is also effected by abdominal fat which also also increases your risk of the above diseases and conditions as well as many others.

Other factors such as smoking, your diet (regardless of weight), exercise or physical activity (or lack of) and sleep patterns also increase your risk.

For women, a waist measurement of 79cm or less and for men 93cm or less means you’re in a reduced risk category.  This measurement is taken at your belly button (approx halfway between your bottom rib and the top of your hip) without sucking in your belly.  Measurements larger than this mean your are in the HIGH RISK CATEGORY.

What if your measurement is less than this?  It means you have less risk, but if you don’t exercise vigorously several times per week, don’t eat healthy foods every day or eat unhealthy foods too often, if you smoke or have poor sleep patterns, you put yourself right back into the high risk category anyway regardless of your waist measurement.

So measure your waist today and then do something about it.  Most clients having their first assessment are surprised to hear that they are in the high risk category.  What has become normal to look at in society, is actually unhealthy even though its seen as ‘normal’ or ‘average.’  In this case, average is not good.