Surviving the Easter long weekend

If you are reading this blog, chances are you have health and fitness goals you want to reach.

At Bodyfit, we encourage our clients to live a balanced lifestyle which includes having a balanced diet that isn't restrictive. We encourage our clients to enjoy the holidays and not to "diet". We are big believers that having a balanced diet means you can sustain your diet long term which means long term results.

We do not encourage our clients to restrict the foods they enjoy, but to have the foods they enjoy in moderation. When you restrict foods, it usually leads to binge eating which in the long term is detrimental to your results and creates an unhealthy relationship with food.

The holiday season is upon us again. Thankfully Easter only lasts for 4 days, hey! A part of our Australian culture is going away camping for the Easter long weekend or having BBQ's with family by the pool. These times should be enjoyed with family/friends and a part of the celebrations is enjoying food and beverages together. However, this doesn't mean you have to go crazy...

These are our tips to creating balance over the long weekend so you don't go crazy drinking and eating everything in sight....

1.Choose lower calorie beverages

Choosing lower calorie alcohol can save you a huge amount of calories over the weekend

For example:

Opting for low carb beer over full strength beer
12 Pure blondes: 804calories
12 Coronas: 1776calories

By swapping to low carb beer means you can save up to (and over) 972 calories while still drinking the same amount of alcohol

2. Prepare healthy snacks for the weekend

Whether you're going away camping or going to families houses for a BBQ, do some food prep. Prepare healthier/lower calorie meals and snacks so you are not pigging out on calorie dense snacks like crisps and biscuits all weekend, which we can mindlessly eat while chilling out. Make some Tzatziki and cut up carrot sticks to have on the table when you are all sitting around chatting. Prepare some homemade rissoles to have with your salad and potato bake when you're having a BBQ. By preparing lower calories foods, it allows you to be able to enjoy more food without completely blowing your calories out.

3. Eat high protein meals for main meals

Eating high protein meals creates satiety. Meaning you feel satisfied and fuller for longer. This means you are less likely to over indulge. So opt for higher protein options at breakfast lunch and dinner to avoid binging.

4. Get active

Get your body moving. People under estimate the power of getting their steps up. If you are away camping for the weekend, make it a habit to get the family out every morning for a walk. Go for a swim at lunch time and/or play a game of cricket or soccer with the family. The more you get your body moving the more calories you will burn over the weekend so even if you do find yourself over indulging, its not going to effect your results as much as over indulging and sitting on your ass all weekend.

5. Increase your calories to maintenance for the weekend

It seems pretty unrealistic to try and stay in a calorie deficit over the long weekend when you are enjoying time with family, especially if you're going away for the weekend. We recommend increasing your calories to maintenance calories for the long weekend and track your food as good as possible. This allows you to enjoy more food and alcohol without going over board.

6. Be ok with not seeing results this week

When embarking on fat loss goals, most of want to see fast results. While that would be nice, its not realistic.

To get fast results would mean you will have to restrict your diet and exercise more than you enjoy. This also leads to you not sticking to the regime long term resulting in never reaching your goal.

Slow and consistent results is sustainable long term. You don't have to restrict your diet heavily nor do you have to train your ass off 7 days a week. This also means enjoying more food and alcohol than usual at holiday times.

You need to be ok with not seeing results every week if you want to enjoy times away with friends and family. It doesnt mean you are going backwards. It just means you are going to maintain that week, which IS OK! You're not going to look back when youre 80 and think "I wish i dieted harder on that easter long weekend".  However, you will look back when you're 80 and think "I wish i spent more time focussing on having fun with my friends and family rather than dieting so hard and not enjoying myself when we went away"

We hope you have an enjoyable long weekend and we hope our tips have helped you put your priorities into perspective! The most important thing is being happy and spending time with family and friends!

You can't change your eating habits... OR you won't change your eating habits?

We all love food. The sweet, fatty and salty foods tend to taste the best but are generally always the high calorie foods we struggle to cut down on when we are trying to change our body composition (Lose weight/fat). Often we say things like “I can’t give those foods up” or “I’m so use to eating this way, I can’t change the way I eat”. The thing is YOU CAN change the way you eat but YOU CHOOSE not to.

Yes you may be conditioned to eating a certain way but you can recondition yourself to have better eating patterns if you change your beliefs and values towards food. Your beliefs may be that you think you’re big boned so you’ll always be over weight or that it’s waste of time trying to change your eating habits because you’ll never change and you’re always going to be over weight. You may think it’s easier to grab fast food than it is to cook a healthy meal or that cooking healthy is hard or expensive. You’ve already decided through your beliefs that you’re not going to make changes by saying things like this to yourself.

Some people value just kicking back and cruising through life and other people value making shit happen and succeeding whether that’s in their career, their relationships or their health.

If you want to make changes and one of those changes is eating better so you can change your body, improve your health and increase your energy levels then you need to shift your focus on changing your beliefs and values first!

The first step to changing your beliefs and values is shifting your language, the way you talk to yourself. When you change the way you talk to yourself, you change the things you believe. So rather than saying “it’s a waste of time trying to change because you’ll always be overweight” say to yourself “I’m going to put the time and effort into changing my eating habits because I CAN CHANGE and I will change”. Rather than saying “I had a hard day a work and I can’t be fucked to cook” say “I may have had a hard day at work but that’s not going to stop me from cooking a healthy meal because I value my health over convenience”

When you catch yourself talking to yourself in a negative way that’s going to hold you back, stop yourself and think about how you can rephrase what you’re saying that will change your belief and give you a positive outcome.

The more your practise positive self talk, the more natural it becomes and it becomes easier to create new beliefs and values.

We want you to take some time out today to sit down and write down what your beliefs and values are. Be totally honest with yourself. Figure out what you are telling yourself that’s holding you back. If you find yourself writing down beliefs and values that don’t serve your goals, change them! Then write yourself a list of beliefs and values that DO serve your goals and read that list out loud to yourself every morning.

Once you are clear on what your beliefs and values are around food, you naturally start taking the steps needed to change the way you eat. You will find it easier to resist temptations because you value your health over a short term pleasure. Your belief around fast food will change because you believe cooking a healthy meal is going to be easier than feeling like shit after eating maccas.

Mindset is everything and will either help you succeed or help you to fail. I’ve never heard anyone say they want to fail. It’s up to you to change the way you think so you can starting succeeding today!

CHANGE YOUR THOUGHT PATTERNS AND START IMPROVING YOUR HEALTH

If you change your mind and the way you perceive things then you might just change your life. Self talk or our internal dialog can make or break a fitness routine or how we eat.  It can stop you from starting something new, especially if you have put off improving your health for years.

When you change your perspective and look at health and fitness from a different light, that's when change happens. You may have put off starting because you think it's going to be too hard, or you think people are going to judge you or perhaps you went really well for years and fell off the wagon so you're embarrassed about starting all over again. Whatever your fears are, these are things you can change.

Unfortunately sitting around complaining about being unfit or over weight isn't going to improve your health. Negative thought patterns every aspect of your life and are holding you back from improving your life. Rather than talking down to yourself and giving yourself reasons not to start, change those thoughts to positive ones and give yourself reasons to start! Working out doesn't have to be all or nothing all the time, but you do need to turn up to improve your health.

Benefits of exercise

Increased fitness levels. You can run around with the kids, walk a flight of stairs without feeling like you're gonna have a heart attack and improve your quality of life so you can enjoy more things.

You will be stronger. As you age your muscles, bones and joints will be stronger so you are at less risk of osteoarthritis and debilitating diseases.

You will have more energy. I'm sure you're sick of feeling tired and lethargic all the time.

The quality of your sleep will improve. Regular exercise can help you sleep longer and more deeply.

Exercising can improve pain. Inactivity can cause chronic pain. Getting your body moving can improve various health conditions such as lower back pain, fibromyalgia, osteoarthritis and chronic soft tissue disorders to name a few.

The health of your brain and heart will improve so you will live longer and have a better quality of life.

And most importantly, improve your mental health so you have a more positive outlook on life so you can enjoy life.

So rather than thinking of how “hard” it might be, think of the benefits and use phrases like “I look forward to the challenge because i know how good i feel afterwards” or “Everyone starts somewhere. I dont have to be a certain fitness level to get started” or “I love having sore muscles because I know im gettig stronger”

Mental health

Exercise is one of the most effective ways to improve our mental health, however, mental health can be one of the biggest factors people put off exercising. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. When you exercise your body releases chemicals like endorphins which are the "happy hormones" and instantly improves your mood.

A large number of our clients experience anxiety and/or depression and they all say how much training in a group environment helps improve their mental health. All the women they train with become their friends and their support network. No one is judging you. As human beings we thrive on supporting one another and making each other feel good.

Even if you don't feel ready yet to join group training, don't under estimate the power of walking. Walking for as little as 20mins can dramatically improve your mood and the way you feel.

Nutrition

Improving your diet not helps you lose weight but also improves your health, increases you energy levels, improves your skin and gut health and much much more.

Your thoughts can help or hinder your efforts to change the way you eat. Being strategic about how you talk to yourself and rewiring the way you think towards nutrition will improve you relationship with food.

Food isn't good or bad. Putting a label on foods will cause you to label yourself as good or bad when you eat those foods. Instead, use phrases like "i feel great when i eat that" or "I feel tired and bloated when i eat this".

It’s a process and doesn't happen overnight. We all have days where we slip up and mindlessly over eat. People who are successful in changing their eating patterns don't give up after they've had a binge, they let go of the past and start fresh again the next day. Dwelling on over eating keeps you stuck. You need to just move on and keep trying.

It's about progressing, not being perfect. Setting unrealistic standards can cause frustration and cause you to give up. Cutting foods from your diet you enjoy can cause you to binge eat and then give up because you can't stick to the "diet". Eating chocolate or having a glass of wine doesn't mean you've F*&%ed up your diet. It just means you ate some chocolate or had a glass of wine. You can still include these foods in your diet. It's all about moderation.

Comparing yourself to others can be toxic. You are unique just like everyone else is too. When you notice yourself comparing your progress to someone else's, think again. Comparing yourself to someone else will set you up for disappointment and unrealistic expectations. Stay in your own lane and focus on you.  Be the best version of YOURSELF!

 

 

 

 

REST & RECOVERY

We often get alot of feedback from our clients after training, with complaints of sore muscles. This is called DOMS. Delayed Onset Muscle Soreness. Basically, sore muscles after training.

Often because you’ve worked muscles you haven’t trained in a while, or you’ve worked a little harder, gone a little heavier etc during your session. Sometimes the muscle soreness can happen that very day, or you may wake up the day after, or even a couple days later - hence the delay.

DOMS is caused by micro tears in the muscles. As the tears repair your, muscles become stronger.

How you look after your body between workouts will determine how your muscles repair themselves and grow. In order to get the most out of your workouts, you want to ensure that you are giving your body what it needs to rest and recover.

While you can’t exactly get rid of DOMS right away, there are some methods to help relieve some of the soreness and help with your recovery.

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Some Helpful Tips to Ease Muscle Soreness:

Epsom salt baths.

You can buy epsom salt from Coles or woolies in the medicine/bandaid section or the chemist.

Massages

Yep you read right!! If you were looking for a reason to get a massage then you can justify spending the money now to your husband, because it will aid in your recovery and help prevent injuries!

Eating nutritious foods and a high protein diet

Nutrient dense food will provide your muscles with extra nutrients to aid in recovery. Protein is the building blocks of muscle so, plan all your meals around your protein source to ensure you get an adequate amount of protein in your diet

Drinking enough water

Most of us already don’t drink enough water and when we workout, we should actually be adding more water to our daily intake then normal. Dehydrated muscles can lead to cramps, muscle spasms, fatigue & delayed recovery.

Stretch

Stretching isn’t just something you have to do after every workout. In order to improve flexibility and mobility - stretching is essential, and should be done daily! Before stretching though, a quick little warm up is key to get those muscles warm.

Yoga

Again, like stretching, yoga will assist with flexibility and mobility. Chuck in a quick yoga search into YouTube and I’m sure you’ll be able to find a short clip you can do at home in the lounge room.

Rest and sleep

Ensure that you are getting plenty of quality sleep of a night time - your body heals itself while you sleep. We understand this sometimes can be a bit complicated if you have small children, so ensure you listen to your body and have rest days from training to aid in recovery.

Ice bath/cold shower

If you are game enough this will help muscles recover. Generally at the end of my showers, I’ll switch off the hot water and crank the cold and just stand under there for a few seconds and that helps me. But everyone is different - do what works for you.

If you have an injury or pain that just wont go away, we highly recommend seeing a physio to get expert help so you don't do further damage and can get back to training quicker.

Yours truly
Mish x

Women We Love To Love

Today is International Women’s Day, a day where we celebrate ‘Us’, and all that we’re able to do and achieve. 

The theme for International Women’s Day this year is #BalanceforBetter – Better the Balance, better the world. 

And we couldn’t agree more. 

There’s no better day that today to share with you, just a few of the women who inspire us to find ‘balance for better’. 

Chontel Duncan 

Personal Trainer, Mum, and Business owner… This super fit, super strong, business minded Mumma has us drooling over her Instagram regularly. Not just for her great recipes and work out tips, but her realistic ‘balanced’ approach to life.  Check out her Instagram at https://www.instagram.com/chontelduncan/

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Emily Skye 

This Brissie based fitness entrepreneur has forged an amazing career through her health and fitness programs. But, this amazing women is so refreshing - she’s not afraid to share her flaws and be real, and that’s why we love her. Not only is she a killer business woman, she’s now also a Mumma, balancing her empire and her baby girl.  https://www.instagram.com/emilyskyefit/

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Sohee Lee

If you haven’t heard of Sohee before, you need to go check her out. She is the creator of the ‘Eat, Lift, Thrive’ movement. Sohee believes in “eating good food, lifting heavy weights, and most of all, thriving the hell out of life”. We love Sohee for her psychological approach to Health and Fitness: The social relationships, the psychology behind our decisions and how they all play into making us unique individuals. https://www.instagram.com/soheefit/

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Meghan Markle 

Ahhhh Meghan…. How could you not love her. Humanitarian and proud feminist - Meghan stands behind many different causes, from being a counsellor at One Young World, where she spoke on gender equality and modern-day slavery, to working with the United Nations. We love that she’s using her platform to talk about the important issues.

She’s also a self confessed ‘foodie’ and has even written a blog about healthy foods…a girl who loves food, is a girl who is after our own hearts. You can check out her blog here: https://www.today.com/food/10-healthy-food-ideas-suits-star-foodie-meghan-markle-I466495

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YOU

And last but not least, the women who inspire us every day are, YOU. Corny, yeah we know…But it’s true! Not just our members, but our followers too. All here to be educated and inspired to find that balance in regards to their health and fitness. All you hard workers, Mumma’s, working Mumma’s, some of you struggling with anxiety, post natal issues, or just the pressures of life. You’re all putting yourself out there and trying your hardest to be the best you can be, and do the best you can do, for yourselves, and your families. Absolute legends. We love you. 

#BalanceforBetter

#IWD2019

5 HIGH PROTEIN SNACKS

When tracking your food, one of things you want to focus on is increasing your protein to the recommened amount for your body which is 2g per kg of lean body mass. Our body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Keeping in mind these important roles of protein, it's essential to get adequate protein in your diet.

According to recent research, eating a high-protein diet can reduce appetite, as it can boost the release of a hunger-suppressing hormone. The research suggests that a diet rich in protein, along with a calorie controlled diet, is a good way to lose weight and keep it off.

Some people find it hard to hit their protein as they usually have low protein snacks. We thought we would put together some simple yet high proteins snacks to help you increase your protein intake and hit your protein target.


MINI QUICHES

Makes 9

INGREDIENTS

4 eggs
50ml milk (or milk alternative)
1 TSP carmelised onion (from a jar)
100g diced roast pumpkin
50g Danish feta
20g Pine nuts
1 sheet of puff pastry (can use mountain bread as a lighter alternative)
Spray oil

METHOD

  1. Cut pastry into 9 circles using a cookie cutter

  2. Spary muffin tray with spray oil and mould the pastry circles into each hole

  3. Wisk eggs, milk and carmelised onion together

  4. Evenly distribute the pumpkin and feta into the pastry

  5. Pour egg mixture evenly into muffin holes

  6. Sprinkle the pine nuts evenly through the quiches

  7. Bake on 160 degrees for approx 20mins


SMOOTHIE BOWL

Serves 1

INGEDIENTS

150g frozen blueberries (approx 1 cup)
1 Scoop of protein powder (we use thriving protein by nutraorganics)
TOPPINGS
1/2 cup granola
OR
chopped fruit for a lighter option

METHOD

  1. Blend blueberries and protein powder together with minimal water so its nice and thick

  2. Pour into a bowl and add your fav toppings


PANCAKES

Serves 1

INGREDIENTS

3 eggs
1 large banana (150g)
20g of oats or wholemeal flour
cap of vanilla essence
1/2 teaspoon cinnamon

METHOD

  1. Blend all ingredients together

  2. Cook in a pan on a medium heat (usually makes 3-4 medium size pancakes)

  3. Add your fav toppings or eat plain on the go


RICE CAKES WITH COTTAGE CHEESE

Serves 1

INGREDIENTS

4 thin rice cakes
1/2 cup cottage cheese
1 teaspoon of basil Pesto

METHOD

  1. Mix cottage cheese and pesto together

  2. Spread cottage cheese on rice cakes evenly


CHICKEN BALLS WITH TZATZIKI

Makes 12

INGREDIENTS

250g chicken mince
1/2 finely diced onion
1 Small beaten egg
1 TBS tamari soy sauce
2 TBS bread crumbs
2 TBS mixed dry herbs
*(You can add extra ingredients like parmasen cheese or grated veggies)
1 tub of Tzatziki dip bought from the store (alternative is hommos)

METHOD

  1. Fry off onion

  2. Mix all ingredients togther

  3. Roll into 12 balls

  4. Bake in oven for 20-25mins

  5. Serve with Tzatziki

Creating routines to help you reach your goals

We've done a blog on how important it is to create healthy habits and as you get older you realise how much your habits determine how you spend your time and whether or not they help you reach your goals.

Another important aspect of creating healthy habits is creating routines that will help you reach your goals. Just like having a morning routine with your kids to get them to school on time, it's important to have routines that will help you achieve your health and fitness goals. It's easy to fall into the trap of skipping training sessions and going through drive thru because you haven't prepped food. But if you create routines that help you achieve your goals then your routines become habits and you'll be kicking goals without even thinking about it because it's just apart of your routine to do these things.

Whether you train at our 545am sessions, 930am session or 630pm sessions, how you spend your time in the morning creates your energy for the day.

Here's some tips to help you create good routines:


   1.  Leave your phone somewhere else other than our night stand.

If you put your phone on the other side of your bedroom, it forces you to get out of bed to turn it off rather than hitting snooze 10 times and getting out of bed late.

2.       Get your clothes ready for the morning

Whether you are going to work or getting up for training, getting your clothes ready the night before will not only save you time but also keep you more organised first thing in the morning because its one less thing you have to think about. If you train at our 545am sessions then go to bed in your training gear so all you have to do in the morning is put your shoes on and have your coffee.

3.       Prepare your food for the following day

Preparing your food for the night before not only helps you stay on track with your nutrition but also saves you lots of time in the morning that you could spend in bed or going for a walk before work. I would even take it as far as having your breakfast prepped and ready to go in the morning. This applies to the whole family. Preparing your kids clothes and food the night before is essential to your morning running smoothly.

4.       Have a plan for the day

Having a plan for the day is setting yourself goals so you stay on track with what it is you want to achieve. Before you go to bed of a night, plan your following day out so you don't catch yourself out missing a training session because you didn't time your afternoon correctly and so you don't go through the drive thru because you didn't allow yourself time to eat. "Fail to plan is a plan for failure"

5.       Have the tools to get ready for the day

There's nothing more annoying than waking up in the morning to a messy kitchen and not being able to get organised or walking into your bathroom and realising your make up is everywhere but where it should be.  The process goes a lot smoother if your kitchen and bathroom is organised because you are not having to wash dishes or search everywhere for your make up brushes. So make it apart of your routine to tidy these areas before bed

6.       Feed your brain

When you are in the habit of fuelling your brain and body with nutritious foods in the morning, you function better through out the day. It gives you the energy you need to achieve your goals and stick to your plan.

7.        Food prep
Making food prep apart of your weekly routine helps you stay on track with your nutrition and make better choices. You could take your food prep as far as making most of your meals in bulk on the weekend or as little as prepping ingredients for salads or wraps so it makes the task of preparing your lunch for the following day a lot easier.

8.       Limit screen time

The more you limit your screen time, the more productive you become and the better you sleep. Apply this rule to your mornng and evenng routine. Get out of the habit of checking your phone when you wake up and go to bed.

9.       Book in your boot camp sessions in advance

Book your sessions in and stick to the plan. Give yourself a weekly goal of sessions to attend. Only cancel out if absolutely necessary, and make up that session somewhere else in the week.

10.   Make yourself a priority!

Get into the habit of making yourself a priority and don't feel guilty for it. As parents, we tend to put ourselves last while we are worrying about everyone else. Our physical and mental health is just as important as everyone else in our family. It's only 1 hour day and the chores can wait. I'm sure when you get to the end of your life you wont look back and think "I wish i did more house work". You will however look back and wish you took more care of yourself. So get into a habit of making yourself a priority!

Tips to achieving your new years resolutions

As a  year ends and another begins, we look back on the events that have happened over the past 365 days. Some good, some bad and it inspires us to set goals and intentions for the coming year. Setting New years Resolutions is a promise to ourselves to commit to our goals to improve our life with a fresh start to the year.

Your new years resolutions could be financial goals, health and fitness goals, personal development goals, the list goes on. But after the hype of the new year dies down sometimes we lose our focus on our goals and forget about what we set out to achieve.


So how do you stay focused on your goals and work on achieving them? If you have set goals for 2019, here is some tips to help you maximize results.

  1. Talk about your goals: Tell your friends and family what your goals are. Discussing your goals helps you stay more accountable to achieving them.
     

  2. Change one behaviour at a time: Having multiple goals and trying to change all the behaviours associated with your goals at once, can feel overwhelming. Work from the bottom up. When it comes to health and fitness goals, work on one thing at a time. That might be joining boot camp and getting yourself into a regular exercise routine first. Then once you've established a set routine work on changing your nutrition or visa versa.
     

  3. Join a group of like minded people: We find that our clients stay more accountable to their goals by supporting and encouraging each other.
     

  4. Set small goals: Having a long term goal can feel too far out of reach so it's important to set small daily, weekly or monthly goals to that help you achieve the ultimate goal. If your goal is to drop x amount of dress sizes, setting yourself a weekly goal of meal planning and planning your training will essentially help you achieve your long term goal. If your goal is to save x amount of money, setting yourself a weekly saving goal will help you save for your long term goal.
     

  5. Keep a list of the small goals you achieve: Nothing is more motivating than achieving your goals but when you set yourself a big goal it can feel like you're still so far away from achieving it. Praise yourself for the small successes and keep a list of things you have achieved so you can look back at how far you have already came.
     

  6. Review your goals regularly: Don't just write them on a piece of paper and forget about them. Put them in a place where you can see them daily. Sit down once a week and review your goals. As time goes on and you work towards achieving them, your goals may change.
     

  7. Don't beat yourself up: Perfection is unattainable so don't bother chasing it. Instead of being hard on yourself when you veer off track from your goals, accept the fact you are not going to be able to be 100% perfect and focus on reaching your goals in a sustainable way. If you still want to enjoy your life then there are going to be times when your diet isn't perfect and you may not get a chance to exercise.
     

  8. Be realistic about your goals: I want to save $1million! I want a six pack next week! Let's be honest. Not many of us are in the financial situation to save a $1million by the end of the year and not many of us are willing to live the lifestyle it takes to have a six pack so be realistic about the goals you set. It's ok not to have a six pack and its ok not to have $1million in the bank. Those things don't buy happiness. Having a six pack could get you a really nice profile picture on Facebook and $1million could buy you a lot of material things but that is not the epitome of happiness.