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

Do This Trick Instead of Buying Takeaway

May 2, 2019realadmin_adminEducation

Do This Trick Instead of Buying Takeaway

We often relate the term ‘takeaway food’ with convenience. But is it really more convenient to get in the car, drive to a food outlet, get out, walk in, perhaps wait for people there first, order your food, wait for the food, walk back to your car, drive back from the food outlet and then eat? It’s a bloody effort for one meal! Not to mention more than likely set you back anywhere from 15 to 30 bucks! And what about when you’re at work? Plenty of people use the majority of their lunch break going to and from getting food, then leave themselves with 10 – 15 mins to inhale everything. Don’t put yourself through that any longer! My trick……… FOOD PREP! 

Yep. Food prep is the trick! Consider this. You set aside 1 – 2 hours per week dedicated to getting your meals organised, packed and ready to go. You have 168 hours in a week and you’ve sacrificed 2 hours at most, to ensure that you are giving yourself the best opportunity to achieve your health and fitness goals. You have 166 hours left to do with as you please! 

What are the benefits to food prepping? Well, for starters, think of your hip pocket. I’ve worked out that my meals cost around $1.90 each. I prepare 18 meals, giving me a total of $34.20! That’s it!! $34.20 for 18 meals! Not only that, but YOU’RE IN CONTROL! You know what’s in them. You know there will be no garbage or ‘nasty’ stuff added. That in itself is reason enough to give food prepping a shot. Temptation removal. Ever been hit with hunger and have nothing on hand to eat? Ready made meals solves that issue. You’ll become more ‘in-tune’ with portion control. Often times meals bought are so large they can feed a small village! And to avoid feeling like we’re wasteful, we’ll eat the whole lot, even if we feel full and bloated. Which leads me to my next point… meal prepping can help you lose weight. Planning your meals in advance is key to weight loss as you know what, and how much, you are putting into your mouth. 

Also, you will gain more will power. As you get into the swing of consistently eating healthy, you will gradually stop craving sugar and other fattening foods. Lastly, preparing meals can reduce stress! Stress can affect your immune system, cause digestive issues and disrupt your sleep pattern. Coming home from work and trying to come up with a plan for dinner can be stressful. A prepped meal just needs heating up and you’re good to go!

So if you’re serious about your health and fitness goal, be it lose weight, gain muscle, improve digestive health or just to feel and look better, give food prepping a go. In doing so you’ll receive some or all of the many benefits mentioned above. This can only be a great thing for your mind, body and soul! 

realadmin_admin
Previous post RAW ANZAC BISCUITS Next post GF Calamari Rings

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