Christmas Survival Guide

Christmas is approaching..... 

We all love Christmas. It's a time to celebrate, enjoy time with family and friends as well as taking a break from our busy lifestyles (if we are lucky)! But when we are conscious about food and trying to focus on our diet and exercise goals it can get a bit tricky BUT ONLY if we let it. 

TIPS ON STAYING ON TRACK

1. Count your Calories

How can we still enjoy our Christmas feast with a few extra treats without it effecting our diets too much? We simply keep track of the amount of calories we are consuming. Most of us have an idea of how much we should be eating throughout the day or use a calorie counter app. If you know you might be having a few more calories than usual it might be a good idea to burn it off the following day with some exercise. 

2. Substituting Food & Beverages

There isn't much of a choice if you are at somebody else's place over Christmas but if you are holding the celebrations at your house try to give yourself substitutes such as diet fizzy drinks, low fat desserts, fruit platters and salads using low fat cheese and dressings. This will keep you feeling guilt free throughout the day.

3. Portion Sizes

Ensure you keep your portion sizes at lunch and dinner reasonable. If you are losing weight make sure you are balancing out your protein, carbs and fats. Choose either the potato salad OR the pasta salad rather than placing both on your plate and doubling up on your carbs. You could also choose to have a tablespoon of each carb dish so you don't miss out on anything. Eat your protein without the fatty skins especially with chicken and pork. 

4. Alcoholic Beverages

Most of us enjoy a drink or 2 when we are out mingling but try your best not to fill up on TOO much alcohol as most beverages include a high amount of calories. Light beers and spirits seem to have the lowest amount of calories and you can always mix your spirits with a diet drink. If you are a wine drinker or prefer your full strength beer try to consume some water or other non-alcoholic drinks in between each glass/bottle. 

5. Have an Exercise Plan ready 

Your local gym will probably be closed for a couple of days, enough time to have a nice break but get back into it  as soon as possible! Have a plan to return to your exercise regime after Boxing Day. Gym classes are a great way to get you motivated again and assist in burning off those extra calories over Christmas ;) Get your ipod ready with a fresh new playlist as well! 

6. Donate or Share your Chocolates! 

The most common gift is receiving chocolates or other similar treats. Why not open them on Christmas day and share them around so you aren't tempted to binge out on them later when no one is around. You could even donate them under a wishing tree for someone who can't afford a treat as often as we can. Take them to work....ANYTHING is better than having them at hand! Yes you can put them away for when you are in need of something sweet but if you are someone who battles with binging and weight, it's often best not to have such temptation available to you. 

7. Wear a pedometer

You might be surprised at how much you are actually moving around especially when preparing for Christmas Day. Wear a pedometer and calculate how many calories you burn throughout the day. It might be enough to cover you for those extra treats you might decide on having. Knowing how many steps you should be taking daily will get you in the habit of perhaps saying "I only need "X" amount of steps to reach my target so I might just go for a quick walk around the block to achieve it" A very handy device to have on hand.

8. Keep Summer on your Mind

Our Christmas falls in Summer and where do a majority of us want to spend our Summer.....at the beach or in the pool!!! You want to feel comfortable, confident and enjoy wearing your swimmers rather than wanting to cover up. Keep this on your mind when you are faced with all the food and beverages during Christmas. 

9. Have a special outfit ready for New Years

If you have been losing weight and are fitting into smaller clothes than usual then how about going and finding a new outfit to match your new physique. This will keep you on track over Christmas especially if you want to be looking your best in it on New Years! Little things like this keep you focused.

10. Your Health is a Gift to Yourself

This Christmas, give yourself a healthy new YOU! You have made such great progress and making it through Christmas without putting your hard work and effort to waste. This will be the best gift of all to give to yourself. 

MERRY CHRISTMAS AND A HAPPY NEW YEAR! 

MAKE 2013 YOUR YEAR TO SHINE AND KEEP FOCUSING ON YOUR HEALTHY NEW LIFESTYLE

Stay Tuned....

I'm planning on posting to this Blog more regularly in a couple of weeks so stay tuned. I've been flat out with exams so I'm really looking forward to making some new posts that will hopefully give you some useful tips and advice.

If there is anything that you are wanting more information on please feel free to ask me and I will definitely do my best to include it on my page :)

Day 1 - Training

Today is the Beginning of a new Me!

For the past few months many things have impacted my motivation and determination to get back on track with my training sessions. As a person who is passionate about exercise it's quite hard to understand why it becomes such an effort to make time for it each day. When you are dealing with other issues in your life it can easily distract you which often leads to you not recognising who you are any more. 

Speaking from experience my last few months have been exactly that. Although my priorities and heart was in the right place I neglected the one thing that made me feel alive everyday, exercise. How can you be the best you can be if you lack in something that helps you be that person. Not everyone is the same of course but this is what has given me my drive back....wanting to change back to the person I was happy with and who made others around me feel good about being in my presence again. So follow me on my journey with getting back on track :)

Diet plan

I love my food and that's why diet is as important to monitor as my exercise. I have a sweet tooth and I enjoy all those meals that unfortunately contain lots of carbs such as pasta and rice. 

For me I have noticed that cutting out my carbs and eating more protein, grains, fruit and veges assists me with my weight loss goals. Just be aware though that cutting out carbs completely is not recommended. Ensure you do include GOOD carbs in your diet as your body needs them especially for exercising. I will make a post about that soon. 

Below is an example of the diet I will be following: 

Morning :  Uncle Toby's Oat Flakes with Skim Milk or

                Eggs (Poached or Omellete with veges and ham)

Snack: Piece of fruit, Small fruit salad or Low fat smoothie with fruit

Lunch: Protein (Grilled or baked, no oil) and Salad or Vegetables. 

           Include a dressing or sauce for extra flavour but ensure it's not fatty

           Also, wraps are great for a change

Snack: Handful of nuts, Dry Fruit mix or Arnott's Snack right (to help with the cravings. They are great). 2-3 squares of dark chocolate is fine as it provides antioxidants and usually helps if you are wanting something sweet.

Pre-workout: Banana or Apple, Handful of Almonds, Peanut butter on Vita wheat, can of tuna. Great for fuel!

Dinner: Protein (Grilled or baked, no oil) and Salad or Vegetables

Post-workout: Protein Shake after training

PLENTY OF WATER!!!!  No soda drinks, cordial or fruit juice. Tea is great if you are feeling hungry again. I always have a cup of tea in the afternoons. 

         

Supplements I'm using

Lipo 6 Black for Women

A fat-loss formula that assists you with a correct diet and exercise plan. It suppresses your appetite so I take 3 capsules 30 mins before breakfast and again in the afternoon 30mins before food. It's a thermogenic and assists in burning fat. It will also increase your energy levels as it contains caffeine. Some people may experience side effects so it's best to just trial these products yourself and choose which one works for you. Please not that you should have at least a 6-8 week break in between bottles to give your body a rest. 

For more information on the product click the link below

http://www.australiansportsnutrition.com.au/shop/products/2456.php

MYO Fusion Protein Powder

I have tried so many different protein shakes on the market that people have recommended me but this one is by far the best tasting and effective. It's smooth in texture and mixes easily with milk or water. The flavours are so good, I have milk chocolate at the moment. It contains Whey which is the most superior form of protein due to it's ability to assist in muscle building, strength and recovery. It's fast ingesting meaning it goes into your system quite quickly. So important to take when you are training consistantly. 

Effects whey protein has on performance:

1. Increased lean muscle mass
2. Decreased recovery times and faster muscle repair
3. Reduced post-workout muscle breakdown
4. Increase metabolic rate

For more information on the product click the link below

http://www.mrsupplement.com.au/gaspari-nutrition-myofusion

Multivitamins

There are many types of multivitamins on the market. I chose Swisse for Women only because these seem to work best for me. I have low iron so I have found this assists with my energy levels and really gives me a boost during the day. I take 2 tablets a day after food. 

For more information on the product click the link below

http://swisse.com/products/women/swisse-womens-ultivite-f1

Exercise Program

To achieve results we know that burning calories is going to be the key to achieving our goals. I am working out to an aerobic workout on DVD during the day for 45mins and attending the gym in the evenings for a cardio and weight session. I have booked a Personal Trainer at my gym once a week to help me stay focused and provide me with some workout tips as I progress. 

I have always questioned the advice on weight training only every second day due to the recovery process our bodies require afterwards. In my opinion it's what your own body can handle. People who want more muscle definition and tone faster will lift weights days in a row but you will notice in their programs they focus on different muscle groups on each of those days. 

DAY 1

Turbo Jam - Kick, Punch and Jam

This was such a fun but intense workout that kept me going! I used weighted gloves for more intensity and I handled it well. Had to take a couple of water breaks but that's normal if you are just starting a program. Nobody expects you to do the entire thing straight away without breaks! 

Check this link out. I have posted Turbo Jam on here in a previous blog but this actually shows you the Kick, Punch and Jam routine. You'll see what I mean by INTENSE and FUN!

GYM SESSION

Day 1

Cardio - Cross Trainer 10mins

              Bike 10mins

              Treadmill 10mins

Weights -   Upper Body Workout: Biceps, Chest, Shoulders 2x Sets of 12

                  Dumbbell Chest Press 

                  Barbell Bicep Curls

                  Barbell Deadlift

                  Dumbbell Shoulder Press

                  Lat Pulldown

                  Shrugs

               

                  Lower Body Workout: 2x sets of 15

                  Barbell Squat

                  Dumbbell assisted Lunges

                  Hip Adductor

                  Hip Abductor

                  Sumo Squats

Abdominal -  3 x 25 crunches with legs raised

                     3 x 15 Leg Raises

                     3 x 45sec Planks

                     2 x 20sec Planks (each side)

                     3 x 30 (15 each side) medicine ball twists

STRETCH

                

Keeping on Track - Part 2

4. Motivation is the Key!


Many of us find it easy to get out and about each day and do some form of exercise without any problems. Whereas others struggle finding the motivation to do something on a daily basis as it can often feel like a chore rather than an enjoyable part of the day. A few tips to keep motivated so you find yourself looking forward to your daily workouts instead:

* AIM FOR WEEKLY GOALS rather than a long term goal that may take months to achieve. Smaller steps will keep you on track and more likely to stick to your program

*CHANGE YOUR ROUTINE each day so you aren't getting bored. Walking on the treadmill for 30mins a day would turn anyone off getting fit. Include it as part of your cardio for a session but not for your entire workout. Use weights, equipment, aerobic classes etc

*READING MOTIVATING QUOTES always helps me when I'm not in the mood to exercise. Words with meaning always stimulates your mind to get back on track. Even photos of people who train regularly are great to admire when you are wanting to transform your body

*CREATE A PLAYLIST on your ipod of all the songs that make you want to MOVE! Always great when you are working out alone or in groups. Ever wondered why the gym plays background music....to keep you motivated of course ;)


5. Facts Vs Myths 

Wouldn't you agree that it's often confusing with the amount of conflicting advice we read about or are given when it concerns our health and fitness? I always suggest that if you are unsure about something you have read to check with a health professional beforehand. Do your research but do remember that a lot of what you read online isn't always correct. People also have different ideas on diets and nutrition. Although they may work for one person it may not work for another.

Also, which foods to eat and what to avoid. Many studies scare us into thinking there are so many things on the market that could give us health risks but again I stress to you don't take it all as biblical and seek professional advice before cutting things from your diet or starting a new eating program. It's the safest way.

6. Dress to Feel Good

How good does it feel to put on an outfit that you look and feel great in! I believe that it makes such a difference when you have a few outfits especially for your workouts to wear. For those who are just starting an exercise program, a new wardrobe makes it worth while. You don't have to spend a lot to look good. Try ebay, department stores and clearance sections of your sports stores. You can usually find a bargain there. I love going into Lorna Jane or Rebels to see what the latest trends are as well. Always good to see what you may want to buy down the track as well. Tips for gear to purchase

* Shoes - Ensure you have bought comfortable and supportive shoes specifically for exercising in. Nothing worst than feeling blisters halfway through a workout and having to stop. In my experience when I have purchased a good branded sports shoe I have never experienced sore feet. If you get sore you might need to look into a shoe with extra cushioning on the sole and a different arch.


*Comfort - Some outfits may look appealing but remember, you need to be able to run, jump and reach in most exercise sessions. You want to be able to push yourself completely without distractions :)


*Compression clothing - Even if you aren't exactly an athlete, compression clothing helps with circulation, keeping dry during workouts and assist you with body temperature. Skins are one of the more popular brands but you can also go for an alternative which does the same job

Keeping on Track - Part 1

Unless you are someone who is passionate about keeping fit and enjoy a challenge, most of you will see exercise as a chore! We all know by now that a healthy lifestyle includes eating the right food and exercising but statistics show that many more people especially in Australia are battling with their weight leading to diseases and major health risks.

The fact of the matter is that even though we have this knowledge and awareness, without motivation and the assistance of getting on track and staying on track most of us will avoid and fail to follow a healthy routine. Below I have listed some points for anyone who is wanting to change their lives, finding the motivation and help they require to start taking control again.

1. SPEAK TO A FITNESS PROFESSIONAL 

It might seem simple to start exercising and eating right but lets face it, there are so many helpful tips and facts that a fitness professional is able to provide you with. They will introduce you to new programs, meal planning ideas and give you the guidance that will keep you on track.

If you can afford a personal trainer you can contact either your local gym (bare in mind some gyms require you to become a member for personal training sessions), leisure centres and even online. If you don't have the time to see a personal trainer or simply cannot afford one then there is another option that is FREE! 

Get Healthy is a program that the NSW state government have created for people wanting help in starting a program, food coaching and assisting with their goals for 6mths. This is fantastic and we really have no more excuses ;) Your GP can also provide you with contacts if you are finding it difficult to locate someone in your area. 

http://www.gethealthynsw.com.au/ 

Phone: 1300 806 258

2. CLEAN OUT YOUR PANTRY!

We all know how it feels when our diet is going so well in the mornings and by that afternoon we are searching high and low for that naughty snack we kept at the back of the cupboard for emergencies. Usually a handful leads to the entire packet. 

I, myself will binge eat especially if I am bored, stressed and wanting some sort of comfort food. Best solution, clean out your pantry of anything that you know will be tempting. If you are new to dieting then the EAT IN MODERATION motto simply won't work unless you are dedicated on changing your habits. 

Eliminate everything containing empty calories meaning food that has no nutritional value in it. Once you have cleared your pantry and refrigerator start a shopping list only including those items required for your weekly menu plan which should include drinks and snacks. 

If you make a habit of ONLY purchasing what you need rather than over buying on groceries it will make it easier to stick to your diet and slowly break those cravings. Once your body adapts to all that freshness it will certainly be more of a choice filling your pantry with goodness.

3. CHOOSE AN EXERCISE PLAN

When we think of exercise we often relate it to the Gym. Many people find that a gym is incredibly motivating especially since everyone in there is focusing on getting fit. They have all the equipment you require to enjoy a varied program and fitness classes to guide you through new exercises while having fun! Just be careful of gym contracts. Although we appreciate the help of our fellow fitness friends we also know that they are there to also make SALES. Find out all the pros and cons before locking yourself into a fitness facility. 

Outdoor training is perfect for anyone who prefers being outside in the fresh air. You can fly solo and take a walk around the block or in a park. Take a friend or train in a group to avoid failing your exercise plan. Boot camps sound scary but there are so many variations that you should be able to find one that best suits you. Booty camp is a good example of a boot camp specifically for women focusing on the areas of their bodies they need to work on most (I'm sure we are aware of which areas they tend to be)!

Why not train in the comfort of your own home :) Most routines don't require much equipment if any! DVDs are a great way to feel like you are participating in a group session without having to be there in person. If you are a parent sometimes you don't always have the time or resources to just up and leave the home. This way you have your own personal trainer and friends helping you through. 

One of the DVDs I often work out to at home (big thanks to my good friend Emma for recommending them to me) are from Beach Body. An American based team focused on group fitness training. Turbo Jam is one of our favourites, a combination of aerobics, kickboxing and dancing all in the one program. Absolutely love it! Find the link below 

                                                         http://www.beachbody.com/

To be continued....