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4 Practical Tips To Take Control Of Your Nutrition

April 26, 2018realadmin_adminEducation

I’ve tried many different diets in the past: Paleo, Atkins, Ketogenic, intermittent fasting, flexible dieting, intuitive eating, vegan – you get the idea.

From all of my personal experimentation and through years of coaching all kinds of clients with different bodies, fitness goals, hormone profiles, sensitivities, intolerances and of course, personal taste, I can only conclude one thing:

Nutrition is highly personal.

Amongst all the confusing information out there, these are 4 simple guidelines that will make navigating the wide world of nutrition a little bit easier.

1. Discover real, unprocessed foods that you enjoy

Very few people will dispute that a diet consisting mainly of vegetables, fruit, meats, fish, nuts is going to serve you best. The key is to enjoy them enough to eat them most of the time. If you’ve never enjoyed vegetables, learn to cook them in a way that is more palatable. If chicken breast isn’t for you, try tenderloins. Experiment with seasonings, recipes, and different foods but don’t settle for packaged food because it’s easier to prepare or it tastes better. Learning to prepare healthy food is an investment in yourself and your future self will thank you for it.

2. Learn to read nutrition labels

The ability to read nutrition charts and ingredients lists is crucial if you want to gain full control over your own nutrition. If you see an ingredient you’ve never heard of, google it. If there are too many ingredients to count, you probably want to tread with caution. To understand exactly what you’re putting into your body, the biggest thing you can do is to educate yourself so you’re able to look past the fancy marketing strategies in the food industry. And believe me – they’re everywhere.

3. Eat according to your fitness goals

While nobody should look past the quality of their food, there’s still no way around the law of thermodynamics: calories in vs. calories out. It doesn’t matter how healthy the foods are, if your goal is to change your body composition, the calories and the macronutrient breakdown of your diet simply matters. Many clients have come to me confused, asking why, when they are eating nothing but healthy foods, they aren’t seeing the results that they want. Turns out, the calories of healthy foods adds up too – particularly foods high in fat such as nuts, avocado, cooking oils and seeds. I rarely recommend clients to track forever, however 3-8 weeks of diligently tracking everything you eat will give you a deeper and more informed idea of what you’re really eating. You’ll find yourself coming up with hacks and strategies that you will keep with you for the rest of your life.

4. Experiment, pay attention and make adjustments

It’s common for foods that make one person feel great to cause another person to have bloating and indigestion. Learn what foods make you feel good, not so good, and straight up sick. If you’re noticing frequent bloating, indigestion, gas, mood swings or anything else that isn’t ideal, try looking back on your food log so that you can recognise patterns of eating that led to certain responses by the body. Don’t be scared to experiment with cutting out a certain food such as gluten, dairy, sugar, processed foods or wheat for a period of time – I would recommend 4 weeks for a fair assessment of change. If you feel better, then fantastic! You’re one step closer to understanding your body fully. If not, then there’s absolutely nothing stopping you from introducing those foods into your diet again. Nothing has to be permanent – unless you decide it’s worth it.

At the end of the day, nutrition is a highly personal, which is why at Real Fitness Training, we provide personal coaching for nutrition – helping make the right adjustments each step of the way and guiding you so you never feel lost or alone. We hold seminars (click here) each month to educate our members and to give them the tools to navigate their fitness journeys, while providing an awesome community to do life with. If this article resonates with you, and you want to find out more about how we change lives here at Real Fitness Training, click here to get in touch.

We look forward to hearing from you!

Coach Chris

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4 ways to manage stress eating 1. Check in with y 4 ways to manage stress eating

1. Check in with yourself before eating 🙇🏻‍♀️: over consuming when you are stressed out is a generally unconscious act, meaning you don’t think about the fact that you are stress eating, you just feel like eating. Bringing awareness to the reasons why you are eating before you do it can help you to recognise the pattern you’re in and avoid continuing it. Before you eat something, you can ask yourself whether you’re feeling stressed, lonely, anxious or just hungry
2. Don’t over restrict 🙅🏻‍♀️: if you stress eat and then feel guilty about it later, causing you to restrict your intake after over consuming; it is highly likely that you will binge again which will increase your level of stress and continue the cycle. If you do over consume due to stress, just eat how you normally would at your next meal and get back on track
3. Develop stress management practices💆🏻‍♀️: this may be obvious but by managing your stress, you will reduce the impact it has on you day to day but you will also have a practice to complete instead of eating when you are stressed. This could include meditation, exercise, stretching and mindfulness practices
4. Remove temptation 🍫: very simple; if you don’t have the food in your house, you have nothing to stress eat. Try to have whole food snacks in your cupboard to promote better choices on a regular basis
It doesn’t matter how humid or sticky it gets, t It doesn’t matter how humid or sticky it gets, these Wednesday legends still get in and get it done 💪🏼🏋🏻‍♀️ love it
6 Things that are More Important for your Health t 6 Things that are More Important for your Health than you think 🤔 

What are your top priorities for your health and wellbeing? Where are you centring your focus?

More often than not we tend to centre our focus on areas of our health that aren’t really as important as we think. For example, we focus on the timing of our meals, like not eating any carbs after 7pm or getting the next biggest fat burner supplement or even getting banged up on scale weight from day to day when so many factors play apart into this. Maybe you even find yourself feeling guilty or angry with yourself when you miss a workout, or you even catch yourself trying to find the next biggest FAD or superfood diet to get you to your result faster.

Rather than doing these things focus your attention on factors that are actually going to assist you in the long run like maintaining overall balance in terms of your nutrition, eating ample amount of protein 🥩, eating from wholefood 🥗 sources and drinking a minimum of 1L of water 💧 30kgs of body weight.

You should also take the time to ensue your body is getting enough sleep 😴 for the exercise and work load you have. Be kind to yourself if you’re getting worked up over missing a workout, take a breath relax try some stretching or some yoga 🧘🏻‍♂️ not every day needs to be beast mode. Lastly try keep your non-exercise activity high ensure your moving for a minimum of 8500 steps per day 🚶🏽‍♀️.

Remember getting 1% better every day is better than taking 2 steps forward to take 3 back, focus on being consistent and nailing the basics which is what is going to allow you to hit your goal faster.

COACH DAMON 🤟🏻
Shizzz!! What an epic morning with the FITFAM To Shizzz!! What an epic morning with the FITFAM 

Todays sweat session did not disappoint! Today session was full to the brim and the vibe was absolutely electric 

A total of 4000 cal was burnt with one team smashing a whopping 603 calories in the 45min session 

Well done to all those that came! I hope you are all taking some time to recover 😉
LEGEND OF THE WEEK: MEET WARRICK T! This legend h LEGEND OF THE WEEK: MEET WARRICK T!

This legend has been absolutely knocking it out of the park since kicking it off with Real Fitness 10 weeks ago!

Warrick came to RFT with the goal of wanting to feel better and make regular strength training apart of his lifestyle as he has saw the benefit to his overall health. With Warrick it has been all about knuckling down on a few lifestyle habits to allow him to work towards his result. Warrick has centred his focus on eating 2 palm sizes of 🥩protein at every meal, 💧hitting 3L of water per day, 🏋🏻‍♂️strength training 2x per week and completing 2 🏃🏻‍♂️conditioning sessions and at least 1 cycle 🚴on his off days, He has also ⬇️ halved his alcohol intake with no alcohol Mon-Thurs and no more than 10 standard drinks per week.

Emphasising these habits have resulted in Warrick dropping 4kgs, loosing 4% in body fat, putting on 500g of muscle 💪🏻 and dropping 2 levels on his visceral fat score ✅ Not only that he also brought up his 16 week goal at the 10 week mark 🤩which is an amazing representation his effort!

Congratulations Warrick, RFT and myself are so proud of your effort and achievements, can’t wait to see what we can achieve in the future!

COACH DAMON 🤟🏻
What a way to start Positive Vibes Monday! Anothe What a way to start Positive Vibes Monday!

Another remarkable ⭐️⭐️⭐️⭐️⭐️ review for the @realfitnesspt team and coach @kylebanfieldfitness 

Thank you Matt for taking the time to share your experience! Your journey so far has been amazing to watch!

Keep up the awesome work 💪🏼💪🏼

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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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