Unit 9/3 Salisbury Road, Castle Hill NSW
Facebook
Instagram
02 8606 2423 or 0433 738 914
  • About RFT
    • Meet the Founders
  • Services
    • Personal Training
    • Semi-Private Personal Training
    • Yoga & Meditation
    • Nutrition & Weight loss
  • Testimonials
  • Blog
  • Contact
  • GET STARTED
  • Enquire Now

The Importance of FATS in our diet

October 16, 2017realadmin_adminEducation

Fat has become a dirty word in today’s society. However fats are a type of nutrient that we need from our diet. It is essential for hormone function (especially in women) and it also gives our bodies energy that it needs to work properly. Also if you are looking to lose body fat, well FAT burns fat!

 

During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going. As everyone knows fat also keeps us fuller for longer.

 

However we need to be eating the right source of fats unfortunately in today’s society people are consuming the wrong type of fats and consuming to many refined sugars which is seeing a rise in obesity levels. Not just in Australia but all around the world. So when health professionals prescribe fat to somebodies diet there is a natural reaction of horror on their face. So let me break it down for you. What fats are ok and have the tick of approval. Which fats are good and which fats are bad?

Good sources of fats include:

–          Almond nut butter

–          Avocados

–          Coconut yoghurt or Greek yoghurt

–          Coconut oil or olive oil

–          Smoked salmon (50/50 of protein & fat)

–          Eggs (50/50)

–          Nuts incl. walnuts, almonds & flaxseeds

Bad sources of fats:

–          Pizza

–          Ice cream

–          Takeaway food i.e. MacDonald’s

–          Hydrogenated oils ie Vegetable oil, margarine, packaged snacks

 

So how do we know what’s what? READ. I have said it before I know but here I am saying it again. Read the nutritional information panel on the back of the food labels. But remember we want 20% of our diet “man-made” and the other 80% comes from nature made, so really there shouldn’t be too many labels to read. However if you are confused ask your personal trainer because we are here to make the process easier for you. A common phrase that we hear is that eating fat will people fat. Fat has many essential functions in the body and without it we would be sick. You need to make the distinction between good (unsaturated) fats and bad (trans, saturated) fats. In order to burn fat we need to eat fat.

 

Yes, the macronutrient itself is denser in calories than protein and carbohydrates so the total of grams per day needed will be less compared to the other two major macronutrients. For those of you who have never heard of a macronutrient before they are the essential nutrients our bodies require to function in everyday life. And fat should never be over looked. However in saying this everybody’s bodies are different. If an individual cannot handle too much fat in their diet, something is not working to its full potential inside the body. This may be the liver or the gut and in this case the consumption of fat will need to be reassessed.  Once again that is where we can help you to point you in the right direction. Remember everybody’s health journey is different but the importance of fat is something society in general needs to be more aware of.

The Bottom Line

Fats are not all bad and should not be indiscriminately cut from your diet. Saturated and trans fats have been shown to increase your cholesterol levels and risk of heart disease while some unsaturated fats can do the opposite. Separating the good fats from the bad ones will allow you to function optimally and feel the best you have ever felt before. After all we all deserve to move and function to the best of our ability and live the best life.

 

 

Real Fitness Training is a boutique wellness studio located in the Hills District which includes the surrounding suburbs of Castle Hill, Baulkham Hills, Kellyville, Bella Vista, Castle Hill, Cherrybrook, Glenorie, West Pennant Hills, Glenwood and Rouse Hill. Our services include personal training, semi-private personal training, yoga, meditation and nutrition. Creating optimal lifestyles since 2013.

 

realadmin_admin
Previous post The benefits of Strongman Training Next post Reap the benefits of Animal Flow

Categories

  • Education (128)
  • General (21)
  • Mindset (49)
  • Movement (21)
  • Nutrition (165)
  • Testimonial (39)

GET SOCIAL WITH US. @realfitnesspt

Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
HOW TO STOP OVERCOMPLICATING YOUR NUTRITION With HOW TO STOP OVERCOMPLICATING YOUR NUTRITION

With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

Get Social.

Email
Facebook
Instagram
#notyouraveragegym

Get In Touch.

© Real Fitness Training, 2017 | Privacy Policy