WHETHER YOU’LL DO IT OR TOSS IT ASIDE

YOU ARE THE PERSON WHO MAKES UP YOUR MIND

WHETHER YOU’LL LEAD OR LINGER BEHIND

WHETHER YOU’LL TRY FOR THE GOAL THAT’S AFAR

OR JUST BE CONTENT TO STAY WHERE YOU ARE”

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* Eat less or exercise more or BOTH : you must create an energy deficit – ie you need to consume less food than you use. You need to eat fewer calories than your body needs to get through the day – ie you will burn into your fat stores to make up the deficit (this is the basis of successful weight loss).

* You have to REALLY WANT to lose weight and deal with the blocks your mind puts in the way – it is all about attitude – you must change your behaviour.

* Eating a nutritionally balanced diet and exercising “for life” are and always have been the keys to long term weight loss – fad diets are usually short term and so are the results and they can negatively affect your health and self esteem.

To be successful you must be “accountable” to yourself for your actions

* Write a list of your Health and Fitness goals

* Educate yourself

* Keep a food diary

* Keep an Exercise/Training Dairy

* Write in a Personal Journal

REMEMBER : EAT LESS…MOVE MORE…REMAIN POSITIVE…GET BACK ON TRACK ASAP AFTER SETBACKS

GOOD LUCK and call me if you need help…on 0412 055 091

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1. The Benefits Of Regular Exercise

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Good nutrition is absolutely vital for an overall good physique. Consuming calories from processed and fast foods is going to produce an unhealthy body lacking in nutrients, so if you make good food choices you will be well on the way to a leaner you. Exercise alone is great for using up those calories, but without watching your diet it will be a long, slow road to getting a six pack…For the abs to show you have to get rid of the fat that lies on top.

Cardiovascular conditioning, whether it is walking, cycling, running or taking an aerobic class or dance class will help burn calories and combined with a healthy, nutritious diet will help to lose the fat built up on top of the muscle.

The abdominal muscles consist of 3 layers. The deepest being the Transverse abdominis, which acts as the body’s girdle, providing support and stability and also plays an important role in exhalation. Next is the Rectus abdominis…this flexes the spine. Closest to the surface are the internal and external obliques which turn the trunk and provide the body with rotation and lateral movement. There are important reasons to train the mid section…these core muscles strengthen the torso, improve posture, decrease low back pain, and reduce the risk of injury.

Genetically women will find it far more difficult to acquire a six pack than men…and as you get older it is also more difficult as we get more subcutaneous body fat…but it is possible

Nice abs

 

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Just Chia Seeds

Chia is a versatile, nutritious addition to your diet to increase your fibre, omegas and protein. This recipe can be used for a breakfast or for a dessert and the recipe can be converted to suit your taste by omitting any items you do not wish to add, as long as the chia and the milk portions stay similiar.

Ingreds:  1.5  Cups Lite Soy or Skim Milk,  50g Chia seeds,  25g each of Oats, Oat Bran, LSA (Ground Linseed, Sunflower &  Almond Mix), Sultanas, Pepitas, Walnuts & Goji Berries.
Mix altogether and stir occasionally as the mixture sets.

Use 100g of pudding  topped with 100g frozen or fresh berries or fruit and 100g yoghurt (CASA Brand  Natural flavoured yoghurt highly recommended).

ENJOY !!

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The benefits of regular exercise can have a very powerful effect on how long you live and the quality of life in which you live.

You could think of it as the 3 “C”s principle when it comes to a healthy lifestyle :

1) Choice – in the beginning we always have a choice
2) Chance – but…many of us take a chance with the “it won’t happen to me” scenario
3) Crisis – it can take a crisis point to make us change the habits that are detrimental to
us…it may be only then we begin to educate ourselves more and partake in improving our lifestyles     …but this can often be too late.

Regular exercise can help protect you from heart disease and stroke, high blood pressure, non-insulin dependant diabetes, obesity, back pain and osteoporosis. It can also improve your mood and help you to better manage stress.

For the greatest overall health benefits you would need to participate in 20 – 30minutes of aerobic activity 3 or more times per week and some type of strengthening and stretching twice a week.   For Aerobic exercise think of anything that is long in duration, yet low in intensity to begin with… eg  walking, cycling, jogging, swimming and aerobic classes. The additional benefits of aerobic exercise are

- controlling your body fat levels
- toning your muscles and the increase of lean body mass…(which refers to the firmness of your muscles)
- increased general stamina with less inclination to fatigue,
- decreased tension and aid in sleeping
- increased flexibility…(which refers to the range of movement around a joint) – factors that affect this are age, inactivity, gender (women tend to be more – - – flexible that men), body type and strength training
- and also the psychological benefits that can improve your mood and reduce depression and anxiety.

So what fitness level are you :

Level 1 ? You rarely exercise.
Level 2 ? You exercise aerobically at least 20 mins 3 x per week
Level 3 ?  You     “              “           “     “    30    “     4 or more x per week

No matter what fitness level you are or what your goals are, you will look and feel better when you regularly participate in an exercise program. To be successful, you must incorporate it into your lifestyle (just like  eating and sleeping)

and remember …to consult your physician prior to beginning a new exercise program!

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Do you find yourself making excuses not to exercise??  I’m too tired…there’s not enough time…I have too much work to do…I need to relax…I will exercise tomorrow.  Does this sound familiar??
We all know exercise will make us stronger and healthier but many of us have trouble getting ourselves motivated to exercise. We keep putting it off til tomorrow, or manage to get started, but find the routine is lost after just a few days.  Not exercising can lead to all sorts of issues. We can become overweight, tire easily, lack energy and quickly run out of breath. Our self esteem can even diminish if we are no longer comfortable with our physical appearance.

So why does taking care of ourselves get put last on the list?? Well enough is enough. It is time for a change.

In reality exercising on a regular basis will actually give you more energy. The results are immediate. Exercising releases chemicals in our brains that cause us to feel good, both mentally and physically. This is the way our bodies thank us for treating them well.  We have within us the ability to change our thinking patterns and have fun with exercise.  A stronger and healthier you is within your reach

How can you get motivated??

Find an old photo of yourself that you would like to be again

Take out your favourite jeans you would like to fit into again

Look into health hazards of not exercising (are you sabotaging it?)

Have a plan

Don’t let junk food into the house

Hire a Trainer

Get a training buddy

Keep a daily Journal of your food and fitness activities

Buy something you would like to fit into to motivate yourself

Reward yourself – Not to contradict my previous points, but rewards are great motivators…so allow your self a treat once or twice a week…this will help you from cracking under the pressure and giving up

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Without adequate water, you will find it very difficult to achieve comfortable weight control ! Many weight problems can be cured simply by increasing your water intake.  Wine, alcohol, coffee, tea, juices and soft drinks are all fluids, but they don’t have the same properties as water. Coffee in the morning, wine at lunch, coffee or soft drink in the afternoon, a cocktail or beer before dinner and coffee after dinner can not be considered part of your water intake. However, herbal teas can be 

Restricting your water can also promote fat deposits. Your kidneys have a difficult time processing contaminated water, so your liver has to attempt to detoxify it. The liver is then unable to do its main task, which is to detoxify your blood and help break down fats which will then pass out through the bowel…instead you become bloated, waterlogged and obese as a result. Keep your water close: on your desk, on your night stand, drink when you first get up…a mug of hot water with a squeeze of lemon is a great alkalizing start to the day.

Avoid diuretics: they force stored water out of your body The problem here is that your body perceives this as a lack of necessary water and stores what is available…so unless you are drinking enough water, diuretics wont usually solve the problem of retention… and by draining water from the colon in order to distribute it around your body because there is not enough water available… constipation can occur.

Eating salty food also draws water from your intestines and bowel to dilute the extra sodium…further compounding the problem of bowel irregularity and constipation.

Only with an adequate supply of clean, fresh, life giving water, can your body’s systems function in a way that keeps you healthy and enables you to have comfortable weight control. Tap water is not a good choice.

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1. Water…part 1

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Did you know that water is the most important nutrient in the world and the most basic requirement for healthy living?? Unfortunately most people do not drink enough water to maintain good health and weight control. Constipation, nausea and headaches can all be helped just by drinking enough water.

Alcohol, soft drinks and many commercial fruit juices contain too much sugar. Caffeine in coffee & Tannin in tea are diuretics & can have a negative affect on your heart & blood pressure. Diet drinks contain sodium which contributes to water retention, & aspartame, which can lead to fatty deposits, particularly in the hips & thighs. Drinking these forms of fluid causes constant thirst.

If your body is deprived of the water needed to keep itself healthy it will retain almost every drop of the water you do drink which can result in puffiness and swelling. The extra weight you think of as fat may not be at all – it could be retained fluid.

Water is the major component of blood. A lack of water can cause toxins, which are normally disposed of, to remain in your blood and body…which can result in the dimpled fat commonly referred to as “cellulite”. It is also harder to transport oxygenated blood to the working muscles if you don’t drink water and in fact you could liken it to the blood becoming thicker and therefore harder to circulate.

The good news is that it is easy to solve this problem : Keep your water bottle or glass of water close at all times and keep refilling it. Aim for 40ml per kg of your body weight per day…more if it is hot or you are exercising. You don’t have to worry about drinking too much water…it is almost impossible! Any excess will be urinated and/or sweated out.

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