weightloss

other

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.


(1)

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!


(2)

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.


(3)

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:


(4)

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.


(5)

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?


(6)

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.


(7)

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.


(8)

HOW I ROLL

The Eat Run Lift guide to foam rolling.


(9)

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.


(10)

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.


We hope you found some new information to help you along your journey! If you're new here don't forget to join our mailing list to keep up to date with new fitness information, recipes and discounts off Eat Run Lift products!

fitnessinfo, Workout

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:

 

1. Scales

Are you only weighing yourself to try and see a difference? This is not the most accurate way to track your progress. Sure, it's handy for a rough guideline, but muscle weighs more than fat. Try taking measurements or measuring your body fat percentage instead.

 

2. Overeating

Everybody is different when it comes to how much they can eat in a day. It's important to know what your Basal Metabolic Rate (BMR) is, there are many calculators online which will help you do this. For example, I want to lose weight I need to aim to be eating around 150-200 less per day. Usually this works out well if I average it out to be 1400 less over the whole week (200 x 7), that way you can factor in your lower calorie days for your rest days, and higher calorie days for the days you do a big workout. It's important to remember that even if you are eating 'good' food your body still can't process too much of it in one go.

 

3. Under eating

The opposite end of the spectrum is under eating. Your body is burning calories regardless of whether you are lifting weights in the gym or sleeping, it needs energy to function. If you are only going to feed your body 500 calories per day and you expect it to function as per usual - it won't. If you let yourself go into starvation mode you start to slow your metabolism and you will burn less calories as your body wants to keep a hold of these just incase you don't feed it again.

 

4. Stress

If you are stressed your body kicks your sympathetic nervous system into gear, this guy is best known for controlling your stress hormones (i.e. triggering your 'fight or flight' response), which is great if you're about to be bitten by a wild animal and need to get away quickly, but if you let it run on for too long you are doing yourself more harm than good. Cortisol is responsible for fat being stored around your mid-section, particularly on your lower belly. It's important to find ways to help yourself relax, these can be yoga, meditation, breathing exercises or going for a slow walk.

 

5. Dehydration

Drinking enough water can play a huge factor in weight loss. Water promotes fullness and appetite control and minimise your craving for snacks. Having enough water in your system every day also helps your body stop retaining water (similar to the under eating principle) and you will find the more water you have regularly, the more your energy levels increase. When you have water in your system your body is also able to disperse proteins, amino acids and other vitamins and minerals more effectively. 

 

6. You're not eating healthy

Did you swap regular soft drink for the 'diet' variety, your regular butter for 'low fat' butter and replace having 3 cups of coffee a day with just 1? Chances are these are still holding you back. The difference between reduction and elimination when it comes to unhealthy foods and weight loss is absolutely incredible. Look for real food like fruit, vegetables, legumes, nuts and whole grains and don't drink your calories. 

 

7. You need to be more active

When I first started losing weight I thought going for 3-4 long runs a week was all I would need to do because I had lost weight that way before… wrong. It's great to get some cardio in when you are trying to cut fat, but to help keep the fat off (and burn even more) you need to train strength - and yes, this may mean you have to pick up a dumbbell to burn your carbohydrates more efficiently.

 

8. You don't eat enough fat

Sounds backwards right? Well you actually need to be consuming good fats to lose weight. You want to be aiming for monounsaturated fats and polyunsaturated fats. They help raise good cholesterol and lower bad cholesterol, improve your mood and immune system and can help give you beautiful hair, skin and nails. Easiest places to find these? Salmon, canola oil, olive oil, flaxseed, almonds, cashews, nut butters, seeds, and avocado. 

 

9. You have too many excuses

"I'm tired today so I'll just do half the set". "I'm in a bad mood so I will just eat these even though I know they're not good for me." "It's fine, I will just have an extra cheat meal this week." "It's cold so I won't go for a run". "I just won't write this down in my food dairy".  Any of these sound familiar? Stop. If you can't force yourself to stop making excuses maybe it's time to invest in a personal trainer who can help you along your journey.

 

10. Rest and recovery

When you sleep your body goes into repair mode and the proteins in your system are very active and trying to repair the tiny tears in your muscles. Proper rest and recovery ensures your body is functioning at it's optimum level and will help you have less pain the days following a workout.

 

11. Party lifestyle

The amount of calories that are in alcohol don't just contribute to your BMR for the day, but the lack of sleep will deny your body of the rest it needs. If you drink alcohol your liver is busy trying to process the toxins you have loaded it up with for up to 3 days after your night out instead of trying to process your carbohydrates, fats and proteins that are needed to sustain a regular workout. 

 

12. Hormonal imbalance

If you are following all the above steps, feel like you have exhausted all avenues and you still aren't losing weight it can be a good idea to get your thyroid or adrenal glands tested to ensure that your body is dispersing the right hormones.

other

How taking selfies helps you lose weight

selfies

Left early August 2014, right early January 2015

Hear me out for a second... it's actually the psychology behind it. As many of you know I am still on my own fitness journey trying to achieve the body that I want. This started back in February 2014. It's been nearly a year now and although I feel healthier, my skin is a million times better, I have more energy and I am much stronger, I look at my body and don't actually feel that 'different'. I was never unhappy with my body, it's a sack of meat that you use to walk around and do stuff in, so I think that's pretty awesome and you should be happy regardless. However because the changes in progress are pretty slow (you don't wake up slim after a week) and they fluctuated depending on how strict I was being with training and exercise it meant that when I looked at myself, and when people who saw me very frequently looked at me, they weren't noticing any changes.

I only heard that I looked different when I ran into people I hadn't seen in a while, they would exclaim how much weight I had lost and that I look great, but again, I couldn't see it. This is where taking photos has come in handy and I love looking back through them every couple of weeks. I think for your own motivation and to see the changes you have made you should take a photo of your body once a week, at the very least once a fortnight, to track your progress. It's great when you get measured or weighed and the numbers have come down, but in the end numbers and just numbers and you can't see what they look like unless you have photo evidence.

Even if your aim is the opposite, to gain weight, or gain muscle, this is such a useful exercise for you to do. Most of us snap selfies anyway so just take one in your training clothes next time! It's not even about putting them up all the time either, I know most of mine remain unposted - I just keep them on my own phone for reference.

For those doing the 8 Week Transformation Challenge I strongly urge you to take photos of your progress once a week! These will help you so much. We'd love to see your results too, so don't forget to follow and tag us @eatrunlift.me #eatrunlift8

--

Also a quick side note, to anyone who has registered for the challenge and hasn't received their 'Welcome to the 8 Week Transformation Challenge' email yet please check your junk/spam inbox and if it's still not there contact me: rachel@eatrunlift.me A few of the emails looked like they had typing errors and I use an external program to automatically send out the welcome pack emails. Registration shuts 9:00am AEST and the book is being sent out tomorrow night.

rachsignature

fitnessinfo

CardiNo

2738web

Why you can use more than just your treadmill... by Beau.

When it comes to losing weight most people think that going for a run or doing some cardio is going to make them burn the fat they ate over Christmas, but the truth is there are better ways to get it done, mainly through healthy eating and weights!

When you go for a run or a jog your body is working in its aerobic system which means most of the energy that gets burnt is fat, but not efficiently enough to result in massive weight loss, this is also a low intensity exercise that mainly helps your fitness levels increase by helping oxygen travel through out the body faster. In an hour of jogging your body only burns approximately 478 calories whereas an hour of weights will burn twice as much due to an after-burn effect where your body is trying to recover and repair from haemoglobin supplied through your white blood cells. So your body is actively trying to fix all the tearing of your muscle caused by the contractions you did whilst lifting. Think of all dem gains brah!

Lets talk more about how weights are more beneficial to burn fat than running.

When we do weights we use our phosphate energy system that relies on carbs to fuel our muscles, so the harder we train and more effort we put in, the more that burger you had for lunch will just be a figment of your imagination! Want to sit on your butt and burn calories faster than a runner? Yeah? Cooooooool! Go lift some weights! Your metabolism increases when you are following a strength program which creates lean muscle mass, the more muscle you have, the more your body will eat up calories, that’s why you see body builders or athletes eating 1000s of cals a day just so their body has enough energy to perform. You may not be LeBron James or The Rock, but your body is a machine that needs fuel and eating the correct amount of calories a day will see you drop weight and get lean in no time, even if you have got a great composition of muscle and you have a week of bad eating, those kgs will come off faster than they did before.

I’m not saying to stop running, all I’m saying is that you need to have an even work out program that lets you cover your weight loss, muscle gains, fitness levels and healthy eating. Its all about balance and getting sh!t done. Most of the time people will fail because they don’t stick to a program or they fall off a healthy eating plan. If you can’t get to a gym, calisthenics and HIIT is your best alternative to weight training. Don’t know what it is? Well then jump on our 8 week challenge to get the right start to your 2015!

beausignature

Food

Recipe: Sweet Apple, Date & Walnut Oats

sweetoats2

It's meant to be summer here - *meant* to be... It's currently cold and rainy. I've been spending my Sunday morning editing the last photos that need to be done for the 8 Week Transformation Challenge eBook. We've already had over 150 people sign up for it, I am so excited! (By the way, if you sent through a request to be a part of the challenge I have sent out your thankyou/information emails, if you haven't received it yet I suggest you check your junk or spam inboxes! Let me know here if you still haven't got them!) Anyway, this morning has been busy and quiet and Beau won't wake up so I decided to make this for breakfast for myself. Hands down my new favourite breakfast for training days, it's high in carbohydrates and good fats to help fuel your workout.


Makes 1 serving
Carbs 119.7g / Fat 15.5g / Protein 8.7g / Calories 611.3

all

*GF depending on what type of oats you use.


Ingredients

  • 1 medium apple (diced)
  • 4 dates (chopped)
  • 20g walnuts (chopped)
  • 2 tsp coconut sugar
  • 1/3 cup oats
  • 2/3 cups water

Method

  1. Place diced apple and coconut sugar in a pan on a low heat, stir occasionally
  2. In a saucepan combine oats and water on low heat and stir regularly until water almost absorbed
  3. Once the water is absorbed in the saucepan add chopped dates and continue to stir until water is fully absorbed into the oats
  4. Add the apple into the saucepan and stir to combine
  5. Remove from saucepan and add walnuts to serve

Food

Recipe: Vegan Caramel Nut Smoothie

vegannutsmoothie

First of all, sorry about how we have only been able to post once or twice a week lately! Incase anyone didn't know, Beau and I are in the process of trying to open up a gym and write 2 books (one is the free 8 week challenge book and the other is a full fitness guide for you)! That plus working our jobs and I'm doing summer semester at uni means that we are a little busy at the moment! But I decided to whip up this delicious smoothie for breakfast, I'm a bit of a sucker for anything that is almond butter or peanut butter flavoured, I just can't help myself.

Also check out the new eatrunlift instagram if you want to keep up to date with new recipes and fitness guides!


Makes 1 serving
Carbs 108g / Fat 23g / Protein 10g / Calories 636

all

Ingredients

  • 1 cup coconut milk
  • 5 dates
  • 1 tsp vanilla bean paste
  • 1 tsp molasses (or maple syrup can be okay too)
  • 3-4 ice cubes
  • 1/4 cup cashews
  • 2 tsp almond butter

Method

  1. Like the rest of the smoothie recipes, no real steps, just throw it all in your blender!
rachsignature

Food

Recipe: Strawberry Nut Cake

Screen Shot 2014-12-14 at 4.53.33 PM

A couple of weeks before Christmas my extended family all likes to get together for a big lunch to celebrate. One of my favourite things that we do together is instead of all buying each other gifts for Christmas we each put in about $20 or so and then collect all the money up and donate it to a charity. Today was that day and my family was in charge of bringing the desserts (I was so happy with that decision haha). My mum took along some normal christmas cakes but then also bought fruit platters and some healthy bars she makes and I decided to make a raw vegan cheesecake, but it ended up being a nutcake and it was a hit. This recipe is gluten free, dairy free, sugar free and totally vegan (but still tastes so good). There is a tiny bit left in the freezer so guess what I am going to eat while Beau is out at basketball...

Note: this recipe takes a bit of time to make, best to prepare it the day before you need it!


Makes 1 cake (approx. 12 slices)
(per slice) Carbs 68g / Fat 39g / Protein 11g / Calories 636

all

Ingredients

Topping:

  • 3 cups strawberries (I used a frozen packet and thawed them)
  • 1/4 cup water
  • 2 punnets fresh strawberries [for serving]
  • (optional) blueberries [for serving]
  • (optional) crushed cashews [for serving]

Filling:

  • 3.5 cups cashews (soaked in water for about half an hour before you decide to make this layer)
  • 3/4 cup coconut nectar
  • 1/2 cup lemon juice
  • 1/2 cup coconut oil
  • 1/3 cup shredded coconut
  • 1 tsp vanilla bean paste

Base:

  • 1.5 cups macadamia nuts
  • 1 cup pitted dates
  • 1 cup walnuts
  • 1/2 cup shredded coconut
  • 3 tbsp coconut sugar
  • 1/3 nutmeg

Method

  1. Lightly grease a springform pan with coconut oil
  2. Put all the 'base' ingredients in a food processor and process until they are crumbly
  3. Remove the base ingredients from the processor and press down into the bottom of the pan, it should form a thin base. Place in the freezer for 1 hour.
  4. Good idea to start soaking the cashews now until the base has been in the freezer for an hour and you start making the next section.
  5. Once the cashews have been soaking for half an hour, combine all the 'filling' ingredients in your food processor, but this time, leave the processor running until it is a very smooth consistency.
  6. Pour on top of the 'base' section in the springform pan and then place it back in the freezer overnight.
  7. The next day combine the thawed frozen strawberries and a small amount of water in the food processor until the mixture is runny.
  8. Pour this over the 'filling' layer in the pan and put back in the freezer just for about 15 minutes, until it is very cold but not completely frozen.
  9. Prepare the ingredients you wish to have as the decoration, I used strawberries and crushed almonds, blueberries would work great as well.
  10. Place the decorative fruits on top of the cake before the 'topping' layer has completely set.
  11. Return to the freezer until 15 minutes before it needs to be consumed.

Note: We had to make a 40 minute trip to where our lunch was today and the cake didn't like that one bit, it kept it's form and we had cold things around it to try and keep the temperature down, but the strawberry topping layer begins to melt once it's been out of the fridge for about 20 minutes or so. We popped it into a freezer as soon as we were at our destination and it was fine - but just a word of warning! Keep it frozen until about 10 minutes or so before serving for best results.

rachsignature

Food

7 Tips for Healthy Eating on Holiday

fruit

So if you've caught my posts on Instagram you'll probably notice that Beau and I are in Thailand at the moment on a nice little getaway. If you're anything like me then you probably don't want a few weeks of holiday and relaxation to mess up all your hard work. I've put together a few tips to help you stay on track with your eating habits, because yes it's nice to enjoy some treats and it's fantastic to get to try different foods whilst you're on vacation - but if you overdo it you're probably not going to end up feeling too crash hot when you get back home anyway.

1) Stay hydrated! Keeping hydrated is going to help stop your body from sending a false 'hunger' signal to your brain, more often than you realise your sense of 'hunger' (or wanting to just snack on whatever you see) is actually your body trying to tell you that you need to drink some water.

2) Try to avoid sugary drinks These may seem like a treat if you don't have them very often, but sugary drinks are just empty calories. If it's hot where you are and water isn't quite refreshing enough try to have a soda water and pop some fruit into the bottle if you can.

3) Don't worry about leftovers One thing that seems to have been drummed into most of us since we were kids is to "finish your plate". Once you're satisfied (not stuffed full) stop eating. Just because someone serves you a huge meal at a restaurant or hotel does not mean you have to eat everything on the plate.

4) Don't let yourself get hungry Hunger leads to poor food choices, make sure you've got snacks so that you're not just eating 3 basic meals a day.

5) Snack wisely Try to find somewhere to buy yourself a bunch of unprocessed, simple food that you can snack on if you really need something to eat between meals (nuts/fruit/veggies always make good snacks to just grab and go). Beau and I walked down the markets and picked up a bunch of fruit for the equivalent of just a few Australian dollars.

6) Use good judgement Does the food look fresh? Do you have a decent idea of what ingredients are in it?

7) Limit starchy carbohydrates At the hotel we are staying in Phuket they provide breakfast every morning, and a lot of the options tend to include things like toast, croissants, rice & noodle dishes, and other highly processed carbohydrates. On top of that many of the restaurants and food stalls around load up their meals with rice or noodles, so keep an eye on the amount of carbohydrates that you are eating (that aren't fruit/veg) because you don't necessarily want too many of these, they will fill you up but the sense of fullness will not last very long at all.

rachsignature

Food

Meal Prepping

mealprep

Why do Beau and I meal prep? To keep on track, to know exactly what we're eating and to have our food already prepared because we are so busy! Pre-preparing your meals is going to make sticking to your food goals so much easier for you, and it works out relatively cheap too. We find that when we prep our meals we waste less food and we eat out less. It results in us saving money and then because we're eating healthy we feel good. This is about a weeks worth of food for us and it cost $132 (which works out to us spending $9.42 each per DAY for our food - so cheap!!) and a couple of hours of effort. (It took half an hour to cut up the fruit and veggies as well as puree the mango. Then about an hour and a half to cook all the food).

What do we have this week?

Left to right, top to bottom:

Chia seed pudding x 4 (base pudding recipe here)

Kiwi fruit x 4

Mango puree (to eat with chia seed puddings)

Blueberries x 2

Protein muffins x 4 (recipe here)

Paprika & chilli chicken with vegetables x 6

Chicken, chickpeas and vegetables x 4

Bananas x 1 million

Mince and lettuce leaves (we eat this as 'tacos' with avocado and tomato)

Watermelon (prepared to go into smoothies)

Cut up pears x 4

Cut up carrots x 4

If you're like us and you find that by the end of the day you want to just grab something easy and convenient because you've finished work late and you're tired, try prepping your meals like this. It's going to make your weight loss or fitness journey much easier.

rachsignature

Food

Recipe: Blueberry Breakfast Crumble

blueberry bake

Photograph by me, set styled by Kymberly Louise.

I don't know about anyone else but I am pretty obsessed with blueberries, to the point that every time I go to the supermarket I check the price of them and as soon as it's decent I grab a bunch of containers. This breakfast is a crunchy combination of blueberries and baked oatmeal. You can eat it plain, with yoghurt or add a dash of almond milk like I tend to do.


Makes 2 servings
(per 1) 289kcal / 6.1 P / 45.2 C / 9.7F

all

*As per usual the type of oats you use will determine whether this is GF or not*


Ingredients

  • 1 cup oats

  • 1 cup blueberries

  • 1 tbsp coconut nectar

  • 1/2 tsp vanilla bean paste

  • 3 tbsp almond milk

  • 1 tbsp coconut oil

Method

  1. Preheat oven to 200C

  2. Combine all ingredients in a bowl and then transfer to 2 ramekins

  3. Bake until the oats are a golden brown and look 'crunchy' (takes about 25-30 mins in my gas oven)

  4. Remove from oven and add extra fruit or yoghurt, nut milk etc before serving.

rachsignature

fitnessinfo

What You 'Knee'd To Know

2720web

By Beau:

For the past 3 years I have been suffering from knee pain (patella tendinitis), and like most of you, you have also suffered from some sort of knee pain either mild or serious. Most knee pain you experience is either known as jumpers knee or runners knee. These originate from the quad muscles above the knee in your leg being under high stress and and creating tension over the patella sheath which pull the patella up and causes inflammation in to the tendons that attach to the bone below the knee cap.

Most Tendonitis symptoms are a result of overloading one side of the body or from not doing enough stretching after activity. Trust me, I learnt this the hard way! I've played competitive basketball for most of my life, and have always been known as the athletic kid who could side step a car, jump over a car and run like a bullet! Taking time off sports in my early 20s resulted in my athletic ability to drop, I was slow as hell and I couldn't even touch the hoop! So much disappoint . As a result of not having the strong fit body I had as a teenager, my body over compensated and my knees paid for it.

Aching!!!! Aching under my knees! What the hell is this?!?! I saw a Physio and had a few treatments done, that helped ease the day to day pain, previously I couldn't even stand up or kneel back down, the worst part was I couldn't walk down a slope with out being in pain. To confirm what I had I was recommended to a sports specialist (Dr Mark Young at Qsports) had an MRI and ultrasounds done to confirm I had patella tendinitis in both knees mainly my right.

I was put on nitro patches which are used for heart pain to help increase the healing process along with some exercises, they got better but they still weren't 100%. Doing my job where I'm constantly trying to move and help clients wasn't ideal, I couldn't rest enough. I had to have a second procedure called PRP (Plasma Rich Platelet) injections, taking 8 weeks off physical activity and getting sports massage (Brett at Elite Sports Massage) targeted at my quads got me back to 99%. I'm still not 100 % confident, but with my job I'm happy with my progress. I wasn't able to do any leg exercise and as of Wednesday I can squat 140kgs again and I can dodge those cars too.

Ways to prevent getting jumpers knee or runners knee:
*Stretch the quad, hip flexor and lower back
*Use a foam roller
*Trigger Balls
* Regular sports massage for maintenance.

If you have pain around the knee joint this how you can prevent it:
*Physiotherapy
*Chiropractor
*Swap running for bike or swimming
*Discontinue leg exercises
*Stretching

Always stretch! People disregard how important this is in the improvement of their health and strength.

If you live in the Brisbane region these are my recommendations:
New Farm Chiropractic Clinic
Barefoot Physio
Elite Sports Massage

beausignature

Food

10 Benefits of Apple Cider Vinegar

acv

Apple Cider Vinegar is probably one of the most versatile things that you can keep in your cupboard. It is used in dressings, marinades, preservatives, vinaigrettes, etc is is is made from fermented apples. However, even a small amount of this sour liquid used in other ways can have many health benefits:

1) Weight Loss Studies such as this one have shown that daily consumption of apple cider vinegar led to lower blood sugar and insulin levels and greater weight loss. Just put 1-2 teaspoons of the vinegar in a glass of water and drink it in the morning (also remember it's the entire lifestyle that counts, this isn't a magic potion).

2) Aids Digestion ACV improves digestion because it contains heaps of necessary minerals and other trace elements that your body needs to break down food. (1-2 tsp in a glass of water).

3) Scar Reduction If diluted with a ratio 1:4 (acv: water) and dabbed on the face it can regulate the pH level of your skin, helping to reduce scarring. Or you can make a face mask such as this one.

4) Immunity ACV is antiviral and helps your immune system. It is also able to help clean out your lymph nodes. (1-2 tsp in a glass of water).

5) Reduce Bad Breath If you have bad breath it can be used to help treat this. Dilute ACV in warm water and gargle with it twice a day.

6) Reduce Cramping Drinking diluted ACV can help with increasing potassium levels throughout the body, which will reduce cramping in muscles. (1-2 tsp in a glass of water).

7) Soothe Sunburnt Skin If you have sunburnt skin pop some ACV into your bath water and soak your skin for 15-20 minutes to reduce the burning sensation.

8) Allergy-Friendly Household Cleaner Can be used as a household cleaner because it's antibacterial (one part vinegar and two parts water).

9) Liver Protection Apple Cider Vinegar helps protect liver and kidneys from dietary cholesterol, as found in this study.

10) Sooth a Sore Throat Half a tablespoon of ACV mixed with hot water and honey can help sooth a sore throat.

rachsignature

fitnessinfo

What Are You Weighting For? Strength or Size [Part 2: Size]

sizetrainingBy Beau:

Ok, so back where we took off. Now that we have gone over being strong its time to get SWOLE. As I have noticed a lot lately the whole body building culture is on the rise and the appeal to be as aesthetically pleasing to the eye is a number one priority in the gym scene. There are so many different sciences on what works for getting big, how many sets, how many reps, when you train, what you take etc. It doesn’t have to be that complicated, especially for people who are beginning a training routine.

Mass/size gaining is all about the capillarisation of the muscles, where the blood vessels around the myofibril increase with sarcoplasm and which then increase muscle density and makes them larger.

Sarcoplasmic training comes after Myofibril training, in its natural progression. The normal amount of reps completed in a set are 8-15. Typically I will use strength training first in a session then move on to mass training after. This mainly depends on the type of muscles that would be used in the session. For instance lets say we are doing chest. First I would start it off with a compound exercise like bench press for my strength, then I would follow it up with a more isolated exercise like a fly and move focus on getting size through that and have it super-setted with an incline press. Then move on though until the reps are at the height of their rep range. I usually aim for 3 sets on each exercise and 6 different exercises in a session.

How many reps do you need to do for each exercise? This comes down to what you want to achieve out of the session. The bigger a muscles mass is the less reps you need. So lets say we have a back session, I would do: Chin Ups – Works: Lats, Biceps, Traps, Rhomboids (3-7 reps) Bent Over Bar Bell Row – Works: Traps (6-10 reps) Wide Grip Lat Pull – Works: Lats & Rhomboids (10-14 reps) Seated Row - Works: Rhomboids & Erecta Spinae (14-18 reps) Reverse Cable Fly – Works: Rhomboids & Rear Delts (16-20 reps)

 That’s the way I would break down and focus on different parts of the back and work them at different loads so they can define through strength, mass and muscle endurance.

Recovery time is usually very limited from 30 secs to 1 min, and depending on where you are try and make sure the machines you use if you are super setting are close and not in demand by others, other wise just focus on the one exercise and move on. Through the end of the session you should be experiencing “The Pump” muscles are swelling and filling with sarcoplasm which is the energy source of ATP, creatine, water and glycogen.

Training for size takes a lot of dedication, and requires mental toughness to push through long sets of high intensity weights. The burn is what deters most people from training and becomes very hard, so I encourage muscle endurance sets, mainly sets that have higher than 20 reps and go until you burn out. These are pretty much cardio but through hypertrophy. Along with high carb diets with in your metabolic window gaining mass wont be as hard as you think, it just takes time and effort and to stick through.

Remember to stretch and finish it off with a protein shake!

beausignature #behyperactive

Food

Recipe: Strawberry Salad

strawberrysalad

This is a super quick Summer-y kind of salad. I've been packing this in jars lately for my lunch at work. Would also go well with some crushed walnuts or pine nuts...


Makes 1 serving
Carbs 11.4g / Fat 15.2g / Protein 11.2g / Calories 218

coeliacvegetarian

Ingredients

  • 7 Strawberries
  • 1 cup baby spinach
  • 1 tsp balsamic vinegar
  • 1 tbsp pumpkin seeds (pepitas)
  • 50g goats cheese feta

Method

1. Wash strawberries and baby spinach
2. Chop up the strawberries and throw strawberries, spinach and pepitas together
3. Crumble goat's cheese feta and then balsamic vinegar over the top
4. Mix it all together you're good to go

rachsignature

Food

How Much Is Enough?

One thing I tend to notice is people saying they're eating "pretty healthy" but then their serving sizes are quite large. It's so easy to overeat and not even realise it, and if you are trying to lose weight eating more calories than your body needs is still going to eventually cause you to gain weight. The sizes that restaurants feed you is not a single serving! I've done up a little downloadable chart that has a bunch of pretty common foods and how much of them actually qualifies as a serving.

Click on the image below for it to open full resolution.

servingsizechart

How many of these should you eat per day? Vegetables: 5 servings Fruit: 2 servings Milk, yoghurt, cheese, nut milks: 2.5 servings (4 if you're over 50 years of age) Grains: 4-6 servings Meat, eggs, nuts, seeds: 2.5-3 servings Junk food (this includes alcohol too): 0-2 servings Servings can be higher for more active individuals.

Did any of the serving sizes surprise you? 

rachsignature

Food

Recipe: Double Chocolate Smoothie Bowl

double-choc smoothie bowl

Yesterday I got weighed and measured at personal training and it turns out that in the last month I have lost nearly 5% of my body fat in 4 weeks (I weigh only a little less too, so I've obviously gotten some muscle, woohoo). Normally I'd like to have a cheat meal that night to celebrate but I am trying to stop doing that (psychologically I use food as a reward and I'm still learning to wean myself off that habit), so I decided that I would make myself a bit of a sweet treat for breakfast, nowhere near as bad for me as the burritos I wanted to have last night. This isn't something I would eat on a regular basis just because it is SO sweet and SO rich, but it was nice to enjoy something a bit different on a lazy Saturday morning.

Makes 1 serving
Carbs 96.9g /Fat 13.8g / Protein 13.5g / Calories 459

all

Smoothie Bowl Ingredients

  • 2 bananas
  • 6 ice cubes
  • 4 tsp unsweetened cocoa (or cacao)

Chocolate Sauce Ingredients

  • 3 tsp unsweetened cocoa (or cacao)
  • 1 tsp melted coconut oil
  • 2 tsp coconut nectar

Toppings

  • Strawberries
  • 1 tbsp chia seeds
  • You could use other fruits as well!

Method

1. Cut up bananas and place in a blender with ice cubes and cocoa, blend until very smooth
2. Pour into a bowl
3. To make the chocolate sauce stir together the cocoa, coconut oil and coconut nectar, drizzle over the top of the smoothie
4. Cut up strawberries and place on top along with a spoonful of chia seeds

rachsignature

Food

Recipe: Salted Caramel & Pistachio Nana Icecream

SCPnana

The other day I left work early because I wasn't feeling too well, and my boss told me to eat some icecream and get some rest haha. So this is what I whipped up.


Makes 1 (large!) serving
Carbs 203.3g / Fat 12.3g / Protein 10.8g / Calories 883

all

Ingredients

  • 2 bananas (frozen without the skins on)
  • 1/2 cup of pitted dates
  • 1/2 a handful of pistachios
  • 1/2 tsp vanilla essence
  • 1 tbsp coconut nectar (or organic dark agave syrup if you must)
  • 3-4 cubes of ice

Method

1. Cut the bananas, dates and pistachios into smaller pieces
2. Place bananas, vanilla essence, coconut nectar, ice and pitted dates into a blender or food processor
3. Pulse until it is a creamy consistency
4. Serve and add the pistachios on top

rachsignature

fitnessinfo

Fitness: Where To Begin?

trx

A guide on how to begin your fitness journey by Beau.

So you've looked in the mirror and realised you don't look how you looked last summer and you don't want your body being seen dead in a bikini on a beach this summer. So what do you do? You decide to get fit, eat better, go out a bit less and stop smashing the Long Islands back every weekend… but where do you begin? There are so many options to consider when choosing the first step in your fitness journey.

The factors to consider when making the the right choices revolve around: *Lifestyle *Budget *Time *Self-motivation *Confidence

Let's start here…

Gyms You pretty much have two types of gyms, budget gyms and commercial gyms. Most of your budget gyms will have basic equipment to get you by, ranging from machine weights to cardio machines, free weights and limited HIIT equipment. Most budget gyms (in Australia these are ones like Jetts, Snap, Stepz) are 24 hours, don't include classes and range from $10.00 - $15.00 per week. Large commercial gyms such as Goodlife, Fitness First and Go Health (in Aus) have a much bigger floor space for weights, cardio equipment and offer multiple classes from boxing, yoga, pump, core, and body attack etc all through the week. Other bonus features of these clubs are their amenities: saunas, larger changing rooms and in-club offers, memberships range from $15.00-$30.00 per week with joining fees and contracts. Depending on your level of commitment this can either be the best investment to your health or the worst. The average rate of active gym members is 7%, so that means that people lack the self-motivation to go, or the knowledge, or may be a little scared to go in there. A lot of the time when people are grunting and dropping weights it can get intimidating, and not to mention the feeling of thinking other people are watching and judging you. That's where a personal trainer comes in!

Personal Training Finding the right PT for you can be a method of trial and error, you need to commit to them like you would to anyone in a relationship, or maybe dating more-so than a relationship, but you need to get to know them and see if there is chemistry and if you two are getting value out of working together. Depending on the level of necessity of you training with a PT is how you can work out how much you will need to spend on one, remember, usually the cheaper PTs have less experience and you will receive less value, the more expensive PT, generally means the more experience they have, and the more value you will gain. So if you are someone who just needs that little bit of push and help with technique a low-end PT will suffice. Do you have an injury that needs rehab? Or an illness? Or have been requested by a doctor to see a PT? Then a more experienced PT may be on the cards for you to achieve your goals. Most trainers will offer a free session for you to trial and see if you both work together. Remember that PTs aren't employed by a business, they are sole traders who don't make a living unless they train clients, so please respect their time and be courteous if you need to cancel sessions. PTs operate out of different places and facilities. The main three types of PTs are: 1. Gym PTs: prices will range from $40.00 - $90.00 per session with a membership fee on top, these are great for having many options in your training, with programs that can be used by yourself in the gym. The downfall is that you and the trainer have to compete with other members for space and equipment which can slow a session up. 2Studio PTs: like myself operate in private facilities that are much smaller than gyms but have the right amount of equipment to help achieve your goals because you are 100% focused with a trainer. The quality of trainer is much higher and more professional, usually you will get a water and towel supplied for every session. Not having to worry about what other people are thinking is the main reason why people are here, no meatheads just walking in and taking up machines. The cost of a Studio PT is pretty similar to what a Gym PT would charge, minus the membership fees. 3. Outdoor PTs: operate with minimal equipment and focus on more calisthenics if you want to do weight training. The cost is usually minimal and affordable. Depending on where they operate from sessions get sold in packs and range from $20.00 - $50.00 per session.

Bootcamps Bigger than ever, outdoor groups/bootcamps are a fun, affordable way to do various types of activities that focus on HIIT, core and cardio exercises. Usually you can find bootcamps at major parks in your area and most often they are run by PTs who operate out of studios and gyms. The only downfall to bootcamps is rain. These can range from $5.00 - $20.00 per session and are mainly run in the mornings and nights, out of work hours.

Crossfit If you are someone who is over the gym thing and feel like you need a challenge and to be competitive, then crossfit is for you! Crossfit is a combination of weights and bootcamps in a more active sporting atmosphere. Only, and I say ONLY, do this if you are an advanced weightlifter, as injuries are highly likely if proper technique is not executed. Crossfit can range from $15.00 - $40.00 per session.

So there you have it, where to begin and start your fitness journey, in no time you will be uploading progress selfies and #fitspo. If you are interested in a complimentary PT session with myself and are living in the Brisbane CBD area leave a message below and I can be in contact with you ASAP. #behyperactive

beausignature

Food

Recipe: Choc+Vanilla Protein Bites

Screen Shot 2014-09-24 at 6.26.50 PM

These are great for a little after-training snack, the protein will help to keep you full until your next meal!


Makes: 10 balls (would recommend only 2-3 per serve
(per ball) Carbs 19.1g / Fat 3.5g / Protein 4.9g / Calories 124
NOTE - macro calculations will vary on size of ball you roll.

vegetariancoeliaclactose

Ingredients

  • 1 cup rolled oats
  • 1 cup pitted dates
  • 3 tbsp almond butter
  • 1.5 tsp vanilla essence
  • 2 tbsp organic honey
  • 1/4 cup vegan protein powder (it's the kind that's made from nuts rather than whey!)
  • 1/4 cup cacao powder (or unsweetened cocoa)

Method

1. Pop the oats in a blender and pulse until they're powder-like
2. Throw everything else in and blend
3. Remove it all from the blender and roll into individual balls
4. Pop them into the fridge for storage.

rachsignature