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Dieting 101

January 8, 2018realadmin_adminMindset

Step 1: DO NOT DIET.

Step 2: LIVE HAPPILY AND HEALTHILY EVER AFTER.

When a new year begins and the silly season has passed and reality and normality has been restored there will be a lot of temptations to start the new year off with a diet. There will be a lot of marketing and advertising to lead you to think that this is a good idea and that you should invest your heard earnt money into a “quick fix” or some kind of magic potion that quite frankly will make you want to dry reach every time you drink it. So what’s the solution if it’s not a diet? A healthy lifestyle change is what you need for this time of year and for the rest of your existence. Something sustainable and manageable. Something that will not destroy your metabolism and make you want to puke every time you smell it. Something that you can keep up no matter what situation you are in.

 

There are so many people in the health industry that are releasing these “quick fixes” at this time of year, pushing their latest and greatest dieting plans but please do not be fooled (not this year). A lot of these diets will also be on SALE. That’s right a sale. We all know how hard it is to resist a sale, especially after this time of year when Christmas has come and gone ever so quickly and all that is on your mind is to get back into “The Barefoot Investor” ways of life, back to saving after one of the more expensive times of year. Rain check people this is your health. The one thing you need to spend money on is your health. Your health is what will stick with you through thick and thin and if you don’t have your health, what do you have?

 

What I am trying to say is do not be afraid to spend money on your health. For example when you are grocery shopping buying the organic vegetables, knowing they haven’t been sprayed with chemicals and grown in the best conditions. Buying the organic, GMO free meat or the cage free eggs. Investing in your health will pave a healthier path for you and your body this year and for the years to come. Drinking more water and getting into a better sleeping pattern can be some new year’s resolutions rather than “get ab’s this year.” Instead think about the steps you need to take in order to get the ab’s that you have always dreamed of. How are you going to get there? Through nourishing your body with the correct amount of macronutrients and enough water to function optimally. Strength training enough times per week for your body type and fitting in yoga to help lengthen and strengthen your lean muscles. It is all achievable and maintainable. Forget the dieting and the “detox juice diet” that will promise you the world. Take a change for the better and actually start acheiving results once and for all. Start by changing daily habits to help you achieve the big picture. It takes 66 days to change a habit, you have 365 of them. Choose wisely.

Back away from the Diets that will get you nowhere, if anything put you in a deficientcy of calories and once you finish that diet (because all diets come to an end) watch the weight come back on twice as fast.

Age is just a number however we are all a year wiser this year don’t forget, so use that wisdom and put it towards your health. No just for you but for the kids, your partner, and those who care about you.

Here’s to 2018. New beginnings.

 

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.

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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. 😁
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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. 

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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! 👊🏼

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Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

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

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