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10 Posts You Might Have Missed

We've compiled a list of our top ten most popular fitness posts just incase you may have missed them! Since we have had an influx of new subscribers lately we thought it would be a great idea to take you back through the blog archives.


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HOW HORMONES CAN INTERFERE WITH WEIGHT LOSS

When it comes to getting in to shape and living a fit and healthy lifestyle, it's not all black and white. We encounter some road blocks, or weight loss blocks, that stop us from having the bodies that we want and desire. Our hormones play a large part in losing weight, being strong, energy levels, mood,  skin and much more, here is a quick guide to where your hormones will visibly react with your body!


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WHERE TO FIND PROTEIN

Protein isn't just for 'gainz', it's actually essential for your body to function, helps in the repair process after exercise or strenuous activity and even maintains your hair, skin and nails. Every day you should aim to be eating 0.8 grams of protein for every kilogram of your body weight, or 1.2 grams per kilogram if you’re training. Proteins give heat and energy to your body and are rarely stored, as your body uses them quite rapidly. Use this blog post to find plant and meat sources of protein to include in your diet.


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12 REASONS YOU AREN'T SEEING RESULTS FROM WORKOUTS

If you have been working out or dieting and haven't seen any results whatsoever it's time to assess what you are doing and why nothing is happening. There can be many causes for results to not occur to it's important to figure out what is relative to you and how you can fix it. Being stuck at the one set of measurements or body fat for an extended period of time even when you are exercising can be frustrating and upsetting, here are a few basic steps to overcome it:


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8 THINGS I WISH I KNEW BEFORE I STARTED TRAINING

Rachel writes about the things she wished she knew before she started training to help her along her journey.


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I LOST WEIGHT BUT I STILL FEEL BIGGER

So you’ve lost weight, you’ve become healthier, you’re a few sizes smaller… but you look in the mirror and you think you look exactly the same? Has anyone else been in this boat? There are so many articles online along the lines of, “this is why you’re not losing weight”… but what happens when you’ve lost the weight but you don’t see it in the mirror?


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20 HEALTH FOODS THAT AREN'T ACTUALLY HEALTHY

These days trying to eat healthy all the time can be difficult with how busy we always are, and many companies know this. They will sell you their products packaged and designed to look like a 'healthy treat' in the hopes that you'll believe what they're telling you. Let's look a bit further.


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OVERCOMING BODY IMAGE ISSUES

A post by Beau. Being a personal trainer people expect you to think and act a certain way, but what many don't realise is that we still have issues on our own. Read Beau's plan to overcome his body image issues and get his fitness back on track.


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HOW I ROLL

The Eat Run Lift guide to foam rolling.


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6 STEPS TO START WORKING OUT (AT HOME)

Back when I first wanted to get fit most of my exercises were done at home, I was too scared to go to the gym because I had no idea what I was doing, and I just didn’t want people to see me exercising. Working out at home is a good first step to increase your fitness and overall confidence. However, it can be difficult to start a workout plan on your own, because although you might have the motivation for a day or two, it can wane if you don’t add fuel to the fire. If you want to make a permanent change and start working out, just follow the steps below.


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THE RISKS OF OVERTRAINING

The more we train the more muscle we will build right? That’s the common misconception I get from a lot of people who ask me about their programs and training schedules. Little do they know that what they are doing is in fact causing them more harm than good.


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Overcoming Body Image Issues + Getting Back On Track

A Personal Trainer with body issues.
My plan to overcome them and get my training back on track.

By Beau 

You have just seen this picture and thought to yourself, “Put your shirt back on”, or have judged it some way or another.

Good, that’s what I want you to do. This was a spur of the moment photo taken by Rachel at my request to help me get something off my chest (there’s the pun already folks) I was taking pictures of Rachel and thinking to myself she looks so good and I’m so proud of her! So I whipped my shirt off and said, “Take a picture of me with my shirt off, I don’t care who sees, I need to be open about this” and this is why...

As a PT, your clients expect a lot from you, you show up to sessions and get them results as per usual, but they also look up to us as inspiration and motivation. They see us as these fit gods who never eat a bad thing in our lives, can lift cars over our heads and can run for miles with out puffing, well maybe that’s a bit of an exaggeration, but I do feel like there is a bit of pressure on me to look my best to set an example, not only to those who train with me, but for the likes of you who are reading this blog.

I look around gyms these days and I see trainers who have come along way with their bodies and making improvements, but honestly, not many people know the story and I get told a lot that if I didn’t look like I trained, or if I wasn’t in better shape than them I wouldn’t be hired as a PT. Who is going to take advice from someone who cant practice what they preach?

This is what’s been playing on my mind lately. I’ve been so over worked, stressed, depressed and having health issues that I haven’t had the time to focus on me. My training went to shit, my eating went to shit, my 'me time' was non-existent… my life went to shit and it was making me upset.  I’ve been looking in the mirror recently and what I see back in the reflection doesn’t impress me at all. What happened to the abs? Why do I have love handles again? What happened to my arms? It wasn’t just the physical, my strength was down, and my fitness had become a victim of my lifestyle change. I used to say there are no excuses for not exercising, and there aren't, but I was making them, I honestly couldn’t string working 13 hours a day and consistent training together, if I did have the time to fit it in, I would just be shattered and want to sleep, sometimes I would get home and collapse on the bed. 

Enough about me blabbering on most of you know my story but for those whom don’t, I suffer from fibromyalgia, if you don’t know what it is, look it up because I don’t want this to drag on. It got really bad over the last 6 months, so I had to make a tough decision and leave my full time job. I now have time on my hands to get everything back in order, including my stress.

The last week that had gone by I indulged myself to a cheat meal……….. every night instead of just the usual 2 meals a week, and in result it had left me feeling really uneasy about how I felt and looked, I said to Rachel, “ I need to make a change, as a challenge I don’t want to have any cheat meals at all for the next week” so I could focus and get my gut looking like that of a Bay Watch star (I hope you are old enough to remember Bay Watch).  Rachel thought I was joking, but I wasn’t. Rachel gets so much attention from other women and men and I can’t remember when the last time someone actually even blinked and eye at me. It made me feel undesirable, and this coming from a guy is really a different topic a lot of people don’t think about.  After a bit of a chat to her about it all she was 100% behind me and is helping me stick to just 1 week. 1 week of eating is all it takes to see a difference, a change in someone’s lifestyle that can see it last for 8 weeks (yes another 8 week challenge plug); I really do mean it thought, this could be the change of your life. It got me thinking, what are the steps you need to consider to get your fitness back on track or started in the first place, coming from someone in the fitness industry.

 
 

1.     Set a Goal.

Make this as specific as you can. A lot of people say “I’m not too worried about what my weight is” or “I don’t look at the scales”.  I can guarantee the first thing out of most people’s mouths is that they want to lose weight. Re-word it to what you want then. “On the 12th of January I want to have those lines that run down your belly that are kind of like abs but not, in my white bikini on the beaches of Thailand hanging out with my boyfriend, he looks to me and says he’s proud that I’m smiling because I am finally confident enough to wear a bikini in public."

  • When
  • What
  • Location
  • Body difference
  • Why

Fill in the tiniest bit of detail so it seems like reality and you can see it in your head. If you are once of those people that likes dot points and want to see the numbers make it like this.

When – 3 months time
What – lose fat, tone up
Location I see myself in - night clubs (or 'going out')
Body difference  - Bigger butt 4 cm, smaller waist 8 cm
Why - To look better in clothes

These not only help with getting you excited about your goals, but help your trainer or your self make a plan of action


2. Set little goals, fitness missions if you will.

You don’t have to achieve everything in one big go, but overcome little obstacles that may hinder your training. Your first mission may even be to work out where the heck you start, for many, finding a gym, starting an online program or even buying roller blades is a start. Do you need to get your back looked at, see a physiotherapist? Start there, or like me? How about just start off with one week of clean eating, or try and go to the gym an extra day!


3. Having loved ones or friends help support you, or do the challenges with you!

Having someone go through the same pains and sharing the same satisfying results can help boost each other’s morale or pick the other one up when they are falling. Remember a couple that trains together, stays together.
 

4. Get a Personal Trainer.

I’ve had one for 8 years, yes they can be expensive, but a good one can be a great investment. Not only will you have someone spot you, motivate you, be there for you, help you with your diet, put the weights away for you, put together the program for you, make awesome jokes, but they will also be a great friend! I know with all of my clients we share some sort of connection and bond, and I think that when you have the right trainer, you will know. It's like when you have a pet and you look just like it. One thing I do get from a few of my clients is that I make them responsible to show up and lift things, if they weren’t paying me money or just had a gym membership, they would be able to hold themselves accountable.  Turning up is only half the challenge.


5. Don’t over work yourself. 

Working long hours and stressing can really affect your ability to lose weight, and set back your motivation. Wanting to go to the gym is the last thing on most people’s minds after a long, hard day at work. So make sure your work life and personal life are balanced. You need to have time to be able to enjoy what you have worked for. If you don’t spend enough time relaxing and doing the things you enjoy your brain reacts differently, creating more stressors whether they be physical, emotional, internal or external, and this creates cortisol which can strip down your muscle and create belly fat, not to mention your routine falls out of play and you find your self playing catch up.

If anyone, and I mean anyone wants to have a chat to me, do not hesitate to email me at Beau@eatrunlift.me.

Or just want to start your own fitness plan? Register for the 8WTC:

Registrations close August 15, 2015.

8 Things I Wish I Knew Before I Started Training

1. Progress is not always linear
When I first began with my fitness routine there would be months where I would lose a few kilos and a few centimetres, and other months where I would get measured and I had actually gained size. Remember that the progress doesn't always go the way that you expect. Use the unexpected changes to help you establish what in your routine is or isn't working for you. Find what your body adapts to best and roll with that.

2. Rest, rest and more rest
It's important to actually make sure that you are getting 8-9 hours of sleep per night. If you are training regularly, still busy with every-day activities and then not sleep enough you will become rundown and potentially get sick or injured. Never underestimate the value of getting a full nights sleep.

3. Workout buddies aren't for everyone
I used to always read that you should have a workout buddy to keep you motivated. Are you a competitive person? Because I am. If you have a workout buddy don't try to out-do them just for the sake of being 'better' at something, this can lead to injury. Workout buddies are good for some people, but not everyone.

4. There will be days you will hate exercise
Some mornings you are probably going to wake up and go, "No". If you have exercised for the last 4 or 5 days in a row, then listen to your body and give it a rest. If you haven't, get up, get out and get moving. Too often people skip, "just one day here" and "just one day there" and before you know it the entire routine has fallen to pieces. You're not always going to be motivated to go to the gym, that's the harsh reality of it, but it's about how you can get around that and still make yourself exercise.

5. Motivation is a beast that needs to be fed constantly
Regularly find things that inspire you to change up your routine, add in something new, or just try a new fitness activity. If you need motivation we have the perfection solution right now, the 8 Week Transformation Challenge. We will provide you with 'fitness missions' for each week to keep you motivated, a whole workout plan to follow, online coaching (so you can be anywhere in the world), and exclusive tips, recipes and video content. Register today 8-wtc.com (registrations close August 15, 2015).

6. Find the real reason you are exercising
Exercising to get your 'bikini body' isn't something that's going to keep you going in winter, just as exercising to fit into a dress for your *whatever event* isn't going to keep you motivated after that date passes. Find something more substantial that motivates you, you don't need to tell anyone else what it is. Only you need to know. Be healthier for your family? Set a good example for someone else? Fight off illnesses or health conditions you may be genetically predisposed to? There are plenty of good reasons to be fit and healthy.

7. Comparing yourself does more damage than good
Don't compare where you are at in your journey to where someone else is at in theirs. Everyone has different challenges, different set backs, different body types and follows a different routine. Comparisons often lead to self-doubt.

8. Learn when to re-adjust your goals
Adjusting your goals is a good way to help you stay motivated, and to achieve greater results. At first you might focus on healthy eating, and then shift your focus to gaining muscle, which will in turn help you burn fat. Notice your body changing and learn when you need to shake things up - this will help prevent plateaus. If you have lost a bunch of weight, but aren't looking toned at all, perhaps it's time for less cardio and more weights? Or if you're eating a high carbohydrate diet, but you're not exercising as frequently any more, you could be gaining weight by eating more than you need to.

It's important to remember that a 'successful fitness journey' is going to look different for everyone. There will be ups and downs, times where you feel like you are on top of the world, and other times where you want to give up. Just keep taking it day by day and eventually you will wonder why you hadn't started sooner.