LETS TALK DIETS AND PROGRAMS

WANT TO START OF SAYING SORRY ITS BEEN AGES GUYS.

As a health and fitness professional it is hard to keep up with all the new DIETS and crazes, you have to read continually and research NEVER stops. So Part of being good at your profession is that you can distinguish what’s basically a load of crap and what COULD actually work for some clients.

There is so many let’s talk about a few:

Ashy Bines "clean eating plan" - the latest of the ones going around in OZ at the moment. It is basically the same idea as "body trim" Cut out almost all carbohydrates, sugars, and processed food etc and only eat FRESH-MADE FROM SCRATCH food.

The benefit with the ashy bines is that there is a massive net work of support facebook page where you can discuss your progress, swap recipes, get motivation, and give motivation. And she also has cardio classes all over OZ.  Just quietly I had of wish I started up something like the "ashy bines" lifestyle eating plan.

Body Trim is basically the same eat only fresh food, no carbs, high protein, and also does the same measuring no scales, and walking as you exercise to start with. He gives you some pretty good simple recipes in his book!

Then there are all the diets where you have to count calories and you have a daily calories intake. This works for people that that way over eat and have no idea. It makes people accountable for what they put in their mouths- in saying that a food diary will basically do the same thing. I make all my clients do a food diary for a few "normal" days so we can sit down and go through it and it is amazing how much people actually SNACK and don’t realize.

Organization is the key to eating well- if you are un-organized and have nothing ready you end up eating something processed, quick and easy which is normally full of FAT, CARBS, or sugar or ALL.

Things like weight watchers is OK, but YOU need to learn how to prepare your own healthy low fat fresh healthy food, how long are you going to be on weight watchers? Forever? NO! So as soon as you come off it you go back to your old ways and eat like you did when you got fat or UN healthy!

 

Look to sum it up is that it is really easy, I don’t think you need to pay someone to tell you how to eat healthy, you know what good eating is, low fat, low or no processed foods, and lots of fresh foods. MOVE GET OF YOUR BUTT - IF YOU DIDNT KNOW THIS YOU MUST NOT HAVE GONE TO SCHOOL.

It’s a good idea to get a trainer, to push you to your limits and to be accountable to someone. Everyone is different, different things work for different people!

THE BIGGEST THING IS TO JUST START NOW!!!!! NOT ON MONDAY :)

iM ABOUT TO DO SOME REASERCH ON A BOOK "EAT STOP EAT" I WILL GIVE YOU REVIEWS NEXT :)

REST. RECOVERY AND INJURY

 

Ok so we are going to talk REST and RECOVERY and INJURY for your body today.

It’s fantastic to see people get right into exercise and wanting to get fit. Your body on the other hand is probably in shock if you haven’t done anything in a long time, you need to ease into it, gradually increasing your time and making your workout harder.

I recommend doing 1-2 weights sessions a week but not the same body part (muscle group), 2-3 intense cardio sessions and then as many "light" sessions as you want-nice strolls, soft bike ride etc.

The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes. Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise.

There are a few things you can do to help your body repair itself,

* Drink plenty of H2O before, during and after exercise.

*Stretch well after exercise, even better get someone else to stretch you.

*Make sure your eating- and eating good food.

*Rest.....

When exercising you are meant to feel "the burn" example, if you are doing lunges you muscles in your legs and butt will hurt. Your knees shouldn’t hurt if you get sharp pain in your knees or say back you’re not doing it right so STOP! This is where having a personal trainer/professional to show you how to do exercises with proper form so you do not injure yourself by having poor incorrect form.

TASH xx

Daily Recipes

Hey Guys, from now on I’m going to try and post 1 recipe a day!

So I have made a few yummy things in the past few weeks. Keeping in mind that I have 3 growing children that DO NOT want to lose weight, I usually make 2 dinners. :)

I made an awesome Beef and red wine casserole last week it was awesome:

Preheat oven to 180degress c

500g round steak (just some nice beef)

1 onion (I like it just sliced)

3 cloves of garlic crushed

5 diced tomatoes

1 cup red wine

1 cup hot water

2 table spoons plain flour

1 beef stock cube (dissolved in the 1 cup of hot water above)

Drops of oil (olive, rapeseed etc)

Add a drop of oil in a non stick pan, add onion and cook until soft. Add garlic, cook for 30 seconds put into casserole dish.
Toss meat in flour reheat pan add one more drop of oil, fry meat until all is brown (6 minutes) put into casserole dish.
reheat pan add tomatoes, wine, stock bring to the boil and add salt and pepper to taste add to casserole dish cover and cook for 1.5hours.

(You can add in carrot, capsicum, peas or mushrooms)

Nice warm winter dish! Yummo enjoy!
Tash xx