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Tag: weightloss

Home Posts Tagged "weightloss"

CHICKPEA CURRY – QUARINTINE SPECIAL

April 2, 2020realadmin_adminNutrition#healthylifestyles, #healthyliving, #hillsdistrict, #nutritioncoach, #strengthtraining, recipes, weightloss

Need something nourishing and wholesome during this bizarre time? Give this curry a go, the spices really make it. INGREDIENTS 1-2 can chickpeas 1-2 cans of coconut cream 1/2 sweet…

Creamy Sweet Potato Soup with Prosciutto

March 31, 2020realadmin_adminNutrition#healthyliving, #nutritioncoach, #personaltraining, #strengthtraining, #virtualpt, #wellnesstips, healthyrecipes, weightloss

This is the most quarantine friendly meal I have ever crafted. I literally opened up my pantry and started pulling out ingredients and this is what I came up with….

Deconstructed San Choy Bow

March 5, 2020realadmin_adminNutrition#healthyliving, #macronutrients, #nutritioncoach, #strengthtraining, #wellnesstips, healthyrecipes, weightloss

This dish is full of flavour and is super easy when serving larger number. SERVES 6 INGREDIENTS 500g or (I cooked this with 1kg of mince) pork mince 1 large…

A SALMON ONE PAN WONDER

February 19, 2020realadmin_adminNutrition#castlehill, #healthyliving, #nutritioncoach, #resultsbasedtraining, #strengthtraining, healthy, weightloss, Yoga

Want easy? Need convenient? Want less washing up? Perfect. I have the best recipe for you… SERVES 4 4 salmon fillets 2 bunches of Bok Choy 🥬 250g snow peas…

Scrumptious Sunday Pancakes

January 26, 2020realadmin_adminNutrition#castlehill, #hillsdistrict, #holistichealth, #nutritioncoach, #strengthtraining, #wellnesstips, nutrition, recipes, weightloss, Yoga

The most wholesome pancakes you ever did taste. SERVES 5 INGREDIENTS 3/4 cup shredded coconut 1tbs coconut sugar 1.5 tsp baking powder 1 pinch sea salt 1 cup GF flour…

THE BEST ROAST POTATOES

January 20, 2020realadmin_adminNutrition#castlehill, #healthyhillsdistrict, #healthyliving, #nutritioin, #nutritioncoach, #strengthtraining, #wellnesstips, weightloss, Yoga

Ever wondered how some people can make really good roasts potatoes?? Here’s how… SERVES 4 4.5 potatoes olive oil, a good one pepper & salt garlic, granulated dried mixed herbs…

MANGO & AVO SALSA

January 20, 2020realadmin_adminNutrition#healthyhillsdistrict, #macronutrients, #nutrition #healthyrecipes, #nutritioncoach, #strengthtraining, #wellnesstips, Fitness, recipes, weightloss, wellness

This is an all time favourite in our family! A very refreshing salad that makes the perfect side to any BBQ or a bowl for one! YUM! SERVES 4 INGREDIENTS…

ROAST LAMB LUNCH

January 20, 2020realadmin_adminNutrition#healthyhillsdistrict, #nutritioncoach, #strengthtraining, #wellnesstips, healthy, nutrition, strength, weightloss, wellness, Yoga

Do you realise how easy & time efficient being heathy is…? Let’s stop overthinking it and just do it in 2020. SERVES 1 INGREDIENTS 110g Leftover roast lamb (priding on…

SLOW COOKED LAMB SHOULDER

January 15, 2020realadmin_adminNutrition#healthyliving, #hillsdistrictmen, #hillsdistrictwomen, #nutritioncoach, #resultsbasedtraining, #strengthtraining, nutrition, weightloss, wellness

Need some meat that will last you the week? This lamb shoulder is so easy, you simply put it on and forget. At the end of it you have lovely…

The Best Summer Salad Ever

December 28, 2019realadmin_adminNutrition#nutritioncoach, #resultsbasedtraining, #strengthtraining, #wellnesstips, nutrition, recipes, weightloss

If you are anything like my family you will have a lot of ham, pork or even turkey leftover!! Now what to have with it after all your Christmas guests…

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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. 😁
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. ♥️

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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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