5 Super Simple Fat Loss Hacks That You can Use Today In Your Kitchen!

5 Super Simple Hacks You Can Use Today To Improve Your Nutrition.....

The truth is, nutrition for health, fat loss and performance does not need to be tricky. It's quite simple actually and a sustainable eating plan will always consider all macronutrients to achieve the best results.

There are some specific ways that you can craftily create better results faster. Check out these hacks below and let me know how you go with them, feel free to share them with your friends so they achieve the best results also.

1. NEVER eat carbohydrates by themselves 

Carbohydrates tend to spike blood sugar (raise insulin) more than other foods which creates a fat storing environment inside your body. Therefore, you will want to combine your carbohydrates with a form of lean protein to prevent unwanted fat storage. 

2. ALWAYS have some type of high quality protein in every meal 

This will keep your body in a consistent “anabolic” (muscle preserving) state. Protein provides muscle tissue with a steady stream of amino acids to help assist muscle growth This will help keep blood sugar more stable throughout the day to keep you in a high energy – fat burning environment .The thermal effect of protein will help prevent metabolic slow down and burn more calories (in other words, your body will burn more calories digesting and breaking down protein than it will digesting and breaking down fat and carbohydrates) 

3. Always LIMIT fat intake when eating starches or fruits (carbs) 

By keeping fat intake lower in meals that contain starches and/or fruits you’ll avoid insulin AND fatty acids being present together in the blood stream. Remember, insulin + fat = potential fat storage – NOT good 

4. Keep fat intake to a minimum before AND after workouts 

Fats tend to slow digestion and keep insulin stable. This is a great benefit during other times of the days, but pre and post workout are the only 2 times of the days when we want to speed up absorption and intentionally spike insulin. This will help force more nutrients into muscle tissue because insulin is a “storage” hormone. It’s also very “anabolic”, which means it helps create a muscle building environment inside your body during exercise. 


Key HACK: Always combine proteins and carbs together before and after your training sessions, but keep fat intake below 10 grams in both these meals

PORTION CONTROL:

This is a big one (excuse the pun!!)

When you are getting hunger pangs it's easy to pile your plate high and then wonder why you might not be feeling so good at the end of it all. 

Portion control is where many clients get confused. Again there is a super simple method to achieve the best results without much fuss at all just by using the palm of your hand! I know it sounds a little weird at first but this is the best may of monitoring your food intake without the fuss of scales.

Your fist, palm, and thumbs are directly related to how many calories and grams you should be consuming on a daily basis to burn more fat. Here’s how it works. 

1. Protein = the size of your palm 

An acceptable range is 15 to 25 grams per serving for women and 20 to 40 grams for men If you’re not consistently exercising, these amounts should be lower 

2.Carbohydrates = the size of your fist 

3. Fats = the size of the end of your thumb x 2 

Remember that Carbohydrates and proteins only yield 4 calories per gram while fats yield 9 calories per gram, which indicates you have to monitor fat intake and use smaller portion sizes for fats (ex: 12 to 15 nuts, not HALF the jar!) 
An acceptable range is be 15 to 30 grams per serving (approx. 1 to 2 tablespoons)

How's your STATE?

HOWS the STATE of your life? I realised in 2016 that to get the most out of my year and my life i needed to be setting up each and everyday in a way that would invigorate my world for every second of every day so I could encounter greater success. 

Through some research, I found that setting up these routines were known as 'state' conditioning. 

Conditioning your mind and body into a "state" at the beginning of the day so that it literally sets the scene for what's ahead. Therefore you can get delve into any important activity with much more vigour, purpose and success. In fact I worked out that I could use these strategies at any stage in the day and this would help pull me out of overwhelm and get me into productive mode. 

I've tried these methods below and I have to say although It's work in progress, these strategies definitely do have a positive impact on everything that I do so I just wanted to share them with you: 

1. Diaphragmatically Breathe, especially if you do If you do not meditate, you need to take at least 20 deep slow breaths in through your nose and out through your mouth every single day before you jump out of bed. This will give you energy for each day. Remember oxygen is life so breathe life into your body. Sounds simple but if you think about it, many of us live in stressful environments day in day out and without realising we take short shallow breaths which deprive us of life and energy that we deserve. 

2. Have a very hot and very cold shower to stimulate the nervous system. At the end of your regular shower switch on the hot water to almost unbearable temperature and put the back of your neck under it- do this for at least 20seconds then immediately switch on the coldest temperature this stimulates what is known as the divers reflex helps to control stress and anxiety and actually makes you feel invigorated and refreshed ready for the day

3. Drink warm lemon/apple cider vinegar and ginger and honey water to nourish your internal organs. Take your good quality supplements at this point. (Also- This is how you are going to remember to take your supplements by getting into a routine every morning) 

4. Write down 3 things you are grateful for in your life. Gratitude is the antidote for anger and hate and negativity and puts your brain into a better environment for success

5. Listen to a podcast that will help you improve internally. 

6. Get out and physically move your body in an environment that is stimulating. At home needs to be outside- rather than a gym go into nature and soak up all that Mother Nature has blessed us with. This is why I think outdoor training works best. In fact before many of my training sessions, I tell my clients they have to go and look at the sunrise on the beach. 

7.  Turn down the negative noise and focus on the best you can do NOW. I found whilst the whingeing, bitching and moaning, complaining enabled temporary relief of stressful symptoms it did not serve me long term and it certainly did not serve anyone else around me. We need to learn to stop and turn down the internal negative chatter. It would be easy if you could just tell your mind to shut up but it's not as easy as that. A few ways to do this are: to be mindful of everything around you in detail, think of 3 more things you are grateful for right now and even being conscious of your breathing can turn down negative disruptive chatter. 

Is there anything else you do in a daily ritual that helps you become better and more effective?

How To Achieve An AMAZING Butt for Spring 2016

 Build a stronger, smoother and toned butt!

Here’s the blog post that you’ve been waiting for – everything you need to know about how to shape up and strengthen your butt this Spring. Keep reading for the essential exercises that in my 17 years experience as a PT , I know that really will help you to target your glutes, to provide the strength, shape and tone you’ve been wanting to build.

Winter by the way, is the best time where you train for your summer body. So if you want to look good on the beach this summer, then you're already off to a great start by reading this article. Start your training program today which will help you to progress towards your ultimate level of health and fitness in time for the heat. FAST APPROACHING IS SPRING- We are only a short time way so prepare as soon as possible.

Who doesn't want a smooth firm butt? Your glutes are the strongest, yet often the laziest muscles in your body. So many women find it the hardest task ever to switch these muscles on....That is until they meet me. ;-) I get it, its a tough situation, but you can improve the shape and strength of your posterior chain. Unfortunately,  the glutes won't build on their own. You have to do the 'right' kind of training and follow some carefully crafted programming, in order to achieve your best butt. Fortunately, there are some amazing exercises that you can perform, to help you improve the recruitment of your butt muscles, so you look amazing for the beach! Keep in mind that all your exercises you need to complete with the best possible form, so if you don't feel it working then check the timing of your exercise and the quality of your movement so your more likely to achieve better recruitment that way!

Remember if you are serious about changing the shape and strength of your butt for the better, you will need to start a proven training program as soon as possible, and this program will need to be progressive in order for you to achieve real sustainable results. If you'd like to know how I can help you do this, then keep reading I may have a really cool FREE GIFT for you.

CLAIM YOUR FREE GIFT 

We all know a cleverly crafted training program (the specific combination of exercises, plus of course reps and sets) which creates the BEST, most quickest results  (If you did not know that, then you do now) This is the the role of an awesome personal trainer. So if you like the idea of these exercises above, but could do with some extra help starting a training program,  you may LOVE the fact that Im giving away three FREE proven video training sessions that will give you the exact training sequences you need to sharpen your skills and boost your fitness and help to get you into shape, in no time. 

That's correct these are absolutely FREE- No catches I promise! Click here and I will send you these videos right NOW ;-)

How to perform the HIP THRUST and Bridge variations

How to Perform On The Spot Lunges

How to Perform the PLYOMETRIC Skater

How to Perform the Single Leg Deadlift

CLAIM YOUR FREE GIFT 

We all know a cleverly crafted training program (the specific combination of exercises, plus of course reps and sets) which creates the BEST, most quickest results  (If you did not know that, then you do now) This is the the role of an awesome personal trainer. So if you like the idea of these exercises above, but could do with some extra help starting a training program,  you may LOVE the fact that Im giving away three FREE proven video training sessions that will give you the exact training sequences you need to sharpen your skills and boost your fitness and help to get you into shape, in no time. 

That's correct these are absolutely FREE- No catches I promise! Click here and I will send you these videos right NOW ;-)

Creating CHANGE

Ready for a change?

Do you wish you could change something about your life right now?

I’m here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Tony Robbins, it’s the getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack.

Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

Remember, change can happen in an instant.

Do you want to create change to your health fitness and life? We have REAL testimonials plus before and after pictures which shows our SUSTAINABLE fat loss programs work in a matter of days. YES.. it has worked on real clients before! It could be you if you get in QUICK.

 Next intake August 01 for 12 participants ONLY. Enquire here now If you're looking to create a massive change to your health and fitness in just 14-days,  enquire about our latest intake for our proven 14-Day Fat Furnace Program, in Northern Beaches Sydney and; North Sydney where you can drop sustainable weight up to 5kg, and centimetres from your body 20cm so you look and feel awesome! 

Top 10 reasons to be taking magnesium

TOP TEN REASONS YOU SHOULD BE TAKING MAGNESIUM

Why do I need supplements, Cant I just get all the vitamins and minerals I need from my diet?

This such a common question,  which many clients pose and yes! Of

course you should be able to get all your requirements for health and fat loss from the food that you eat. Yet, sadly with today’s agricultural changes, often our soils are stripped of the very elements we need from our fruits and vegetables & meat,  fish and poultry sources, plus the fact that we are so time poor therefore the variety within most of most our our diets to tell you the truth ....really suck! We often eat refined foods, that are poor quality at best, so we just don’t consume the amounts of minerals and vitamins in our diets required to support training, energy, optimal health and fat loss.

What foods contain magnesium? Spinach, pumpkin seeds flaxseeds cashew nuts, artichokes, wild salmon, grapefruit and bananas to name a few. 

1. Since every organ within our body requires magnesium for optimal function, highlights it's importance. It is involved in a whopping 300 biochemical reactions with our body. Because magnesium enables energy production it's super important for training! It also helps to regulate calcium protein synthesis, copper, zinc, potassium and vitamin D levels.

2. Up to 75% of the worlds population has magnesium deficiency which highlights the fact that our soils are stripped of the micronutrients therefore not allowing us to digest this in our foods.

3. Magnesium helps to promote recovery by supporting sleep, it has a calming effect on your body. From a fat loss point of view getting good quality sleep is essential for fat loss as it aids growth hormone release, the hormone that is released during sleep and helps you to become leaner and stronger.

4. Helps you to get leaner and protects you against type 2 diabetes. Magnesium enables your body to be sensitive enough for insulin which then allows you to process all your food better, promoting fat loss enabling you to become leaner and protects your health against type 2 diabetes

5. Helps depression. Magnesium is required for serotonin release in your brain. This is your feel good hormone in your body. Deficiencies in magnesium can lead to stunted serotonin release which then can lead to depression.

6. Improves testosterone levels. We need testosterone, ladies you too! Testosterone levels are important for muscle growth and body fat stripping AKA body shape improvement. If you want to rip up those abs... 

7. Helps you to cope with DIS-stress better. Adrenaline is released in droves when your put under too much DIS-stress, which then depletes your magnesium supplies, in effect hindering your ability for fat loss.

8. Slows down the ageing process. Protects you from wrinkly skin on the outside and keeps your organs healthy on the inside as it works on your bodies processes at a DNA level, helping to divide and stabilise.

9. Plays an active role in promoting bone density. Because it helps to regulate calcium and vitamin D in your body Magnesium helps to promote bone density.

10.Helps with muscle spasms. Magnesium supports muscular contractions and neuromuscular signals so your muscles contract and relax properly. If you cramp or your muscles go into spasm this can be a sign of magnesium deficiency.

Which magnesium supplements should you be taking? There are many magnesium supplements out there on the market which makes it very confusing at best. Important to note you must consult with your health professional before taking any supplements. It’s believed that magnesium in citrate, chelate and chloride forms are absorbed better than magnesium supplements in oxide and magnesium sulphate form.

GUT HEALTH + FASTER FAT LOSS +INCREASED ENERGY - The Link

  

How to lose fat and promote your HEALTH? 

GO WITH YOUR GUT!

Variety of your Bacteria in you GUTS could hold the KEY!

Many studies of late have started to show that the variety of bacteria on your gut has a huge influence on the magnitude of the effects of fat loss when on a diet. The integrity of your microbiome also has a relationship with optimal health, conversely so, disease such as anxiety and depression.

The human metabolism and why it varies so much has long been a mystery, until now, that is.  Newer reports are emerging showing that metabolism could have a strong link with the bacteria within your gut. 

It is known that there can be up to 1x TRILLION different types of bacteria within your gut which influence your metabolism and this can vary massively from person to person. 

Studies are now emerging, illustrating that if you have high diversity of bacteria within your gut, you tend to achieve better results on a nutritional program than if you have lower diversity of bacteria.

More-over,  studies now show that changes to your the gut flora can increase the rate at which you absorb fatty acids and carbohydrates, and increase the storage of calories as fat. This means that someone with bad gut flora could eat the same amount of food as someone with a healthy gut, but extract more calories from it and gain more weight.

Bad bacteria in the gut can even directly contribute to metabolic syndrome by increasing the production of insulin (leading to insulin resistance), and by causing inflammation of the hypothalamus (leading to leptin resistance).

Leaky gut, your health and FAT LOSS- The link

The gut is naturally permeable to very small molecules in order to absorb vital nutrients required for optimal health. This  regulatory function of intestinal permeability,  is one of the basic functions of the cells that line the intestinal wall and is largely influenced by our gut flora.  Factors,  such as infections, toxins (such as alcohol, sugar, medications), stress, age, food sensitivities can generate gut dysbiosis (abnormal gut flora)  stimulating the parasites within the gut which then instigate the tight junctions to break apart allowing toxins, microbes, undigested food particles ‘leak’ from your intestines and travel via your blood stream, throughout your body. 

Your immune system marks these "foreign invaders" as pathogens and attacks them, often causing an inflammatory response, weakening the immune system, and as a consequence creates ill-health and stunts our level of weight loss and fat loss, despite thinking that we are doing the right thing.

Bloating, discomfort and abdominal pain is NOT normal and sure signs of a leaky gut,  you shouldn't have to live with it.

How do we get rid of our leaky gut so we look and feel amazing? 

Try a gut cleansing plan!

Nutritional plans (such as bodywize 14 Day FAT FURNACE plan) eliminates foods which feed the parasites, yeasts and fungi that cause leaky gut are ideal if you want to feel and look better from the inside to the outside. Programs such as ours,  can help you to provide an environment to cleanse your whole system whilst  enabling you to replenish the good bacteria, using specific supplements, allowing for optimum organ health and the promotion of fat loss. This works especially well when you combine our eating regime with our training routine. 

Not suprising  therefore, that so many of our clients involving themselves within our  Program have reported that not only do they look and feel better on the outside, but they also feel amazing on the inside- which is actually a reflection of their true health.

The FAT FURNACE program is a true game changer, no matter how fit, or how young you are! 

Some of the reported results from my program are: Increased energy & wellness, fat loss, better health, weight loss,, increased strength,  better skin, hair and nails, improved gut function and the elimination for previous cravings such as sugar and alcohol.

Interested? Click this link

REFERENCES:

Arrieta MC, L Bistritz  &  Meddings JB (2006) Alterations in intestinal permeability. Gut.; 55(10): Pp1512–1520.

Ballard ST, Hunter JH, Taylor AE (1995); Regulation of tight-junction permeability during nutrient absorption across the intestinal epithelium. Annu Rev Nutr. 15:Pp 35-55.

De Santis S;  Elisabetta Cavalcanti E,  Mastronardi M,  Jirillo E, & Chieppa M (2015)

Nutritional Keys for Intestinal Barrier Modulation. Front Immunol. 2015; 6: 612.

Shimizu M (2010) Interaction between food substances and the intestinal epithelium Biosci Biotechnol Biochem;74(2):Pp 232-41. 

Tremaroli V Bäckhed F. (2012). Functional interactions between the gut microbiota and host metabolism. Nature. ;489(7415):Pp 242-9. 

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