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nutrition

Nutrition

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Nutrition

In todays busy hectic world we need to be able to function at our highest.  One of the easiest ways to ensure this is to have the correct nutrition.  Now everyone knows what to do but very few people actually eat well.  Apart from exercising, which is usually the first thing people will skip, food and eating well is right up there too.  There are so many excuses that people have, time being the first one, not having access to good food and just right out being lazy.  Don't worry we all have these times in our lives, so you are not on your own.

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Nutrition isn't as hard as everyone makes out.  It often comes down to planning and discipline.  You need to understand that what you put in your mouth fuels your body.  If you fuel your body correctly you will think better, have more energy and will ALWAYS want to eat better for the other meals of the day.  As you feel the results in your personal and professional lives, it becomes easier and easier to eat the right way for your body.

Breakfast is the meal that many people will skip.  Skipping breakfast is not ideal for a number of reasons: 

  • you have already fasted all night, so your blood sugar is low and your brain needs sugar to function optimally.
  • keeping a steady blood sugar level is the key to maitaining weight or losing body fat.
  • if you don't eat you are more likely to eat something bad, as you need that instant blood sugar hit.

Therefore, eating breakfast is vital to how your day will go, as it helps you set up your food choices for the rest of day.  One strategy that works really well but many people hesitate at when I mention is the meat and nut breakfast.  The meat and nut breakfast, has worked with great success for our clients all over the world.  Now before I hear you all say you couldn't possibly eat meat for breakfast, I would like to ask you to think what you eat when you stay in a hotel, while you are holidaying or working?

The majority of you will go for a high protein breakfast, like an omelette, cold meats and hot meats.  

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Why do you do this?  It is because of your subconscious knowing you probably won't be eating for a while and a high protein breakfast will keep your satiety for a longer duration, then cereal or pancakes! 

So remember to eat right for your body, your food fuels your body and breakfast sets up the way you will eat for the rest of the day.

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Second Chances

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There are always opportunities to restart something you may of started but not quite finished.

Yes it is cold outside now, but it won't be to long to the sun starts coming out and you will want to be in your best shape.  Often people beat themselves up for not taking advantage of their motivation and then they let it slip.  However, just because you didn't achieve it the first time, doesn't mean that you can't have another go.

However, it is never too late to get back into an exercise program and change your nutrition. Plus it is always best to start sooner rather then later. 

Although the exercise might hurt a little when you first start back, you will find your muscle memory will soon kick in and you will be training just like you hadn't had a break.  The best way to get back into it, is by doing an old program, rather then something new.  Even heading out for a big walk or short run will get you moving in the right direction.

When it comes to nutrition, making positive changes can be hard, but the body responds very quickly to better food choices.  You will find that your energy increases within days, which not only helps training drive but also your ability to make better food choices.

Once you have given yourself this second chance to get back into your healthy lifestyle, you will be very pleased with the changes in your body composition, your energy levels and how much more healthier you feel.  Getting started maybe be daunting but remember you just need to build it into your lifestyle and start slow.  There is no need to go back to 5-6 days of training straight off, work on your nutrition and add 3 days of training for the initial period.

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Discipline

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

By Dieter Roylance

Discipline is being strict, having self control and restraint! 

So how disciplined to you need to be to reach your lifestyle goal?  There are a number of factors, the first being how far away you are from your goal and then also the time frame.  For example losing 10kgs in 4 weeks or gaining 5kgs of muscle in 4 weeks.  Both are very ambitious goals, so discipline is going to be crucial, because time isn't on your side.

Life does and will get in your way, however it is the people who have the strategies to counter them, that often succeed.  Here are two things that you can do for a disciplined approach, to assist you in achieving your body composition goals.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

1.  Exercise

To lose 10kgs of body fat in 10 weeks, takes a discipline approach to your exercise.  You need to know how many strength training sessions and energy training sessions you can fit into a week.  I like to break the week into week days and weekends.  Their are two reasons I do this.  Firstly, people are usually more motivated at the start of the week, so they often get 2 of their 3 sessions done by Tuesday, giving them three days to get one more session in.  Secondly, adding at least one session in on the weekend, takes discipline to ensure they train but also keeps their focus.

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

2.  Nutrition

Is it hard to be disciplined with your food?  No.  So why do so many people struggle with their nutrition.  The easiest way to stay disciplined with your daily nutrition, is to start your day with a great breakfast.  It is very easy to prepare something at home before your day starts or order something at a cafe, that has the right carbohydrates, proteins & fat.

To reach your goals you need this kind of disciplined approach to your training & nutrition, every day & week.  You can't go half a week on, half a week off, or have a week off and expect not to go backwards.  At the end of the day, it comes down to how badly you want to achieve your goals.  If you are committed to your goal, then being disciplined will be much easier.

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