Author: tom44

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#holistic #getfit #nutrition My go-to travel workout ✈️

Here’s a common scenario that pops up all the time:

“I’m traveling for the next few days. What should I do for my workout?”
Great question!
Today, I want to share with you my go-to workout routine for when I travel.
I’ve used a variation of this workout for over a decade with clients who are traveling for work, a wedding, a long-overdue vacation, you name it.
Let’s break it down together so you know exactly what to do the next time you hit the road. 🙌
But first, I like to ask a really important question:
“What do you want this trip to look like?”
Because there’s no one “right” answer.
You might:
  • Stick closely to your current program and hunt for a hotel gym, etc. (important if staying consistent matters for your goal – or just if you enjoy it!)
  • Take a much needed rest week (which is totally fine – research suggests that one-week of full rest does not hinder strength or muscle building. 💪)
  • Or switch to a travel-friendly plan to maintain momentum (that’s what we’ll cover today!)

Whatever it is, we just want to know why we’re doing it so we can plan accordingly.

For anyone who wants to move, feel good, and return home without losing your rhythm, here’s my go-to Travel Bodyweight Workout Framework.

The 5-Movement Framework

When I’m traveling, I keep it simple with a full-body workout split that hits a bit of everything.

That way, I’m not “waiting” to work other parts of my body. I might not even get to that next workout, as travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progressions:

Tip: If you struggle with squat mobility, try placing a rolled up towel under your heels to give yourself a bit of elevation. This takes ankle mobility out of the equation! Recommended for Assisted and Bodyweight squat variations. 👍

Exercise #2: Push Pattern

Progressions:

Tip: Initiate the push-up by imagining you are leaning forward slightly from the shoulders – it will make it harder!

Exercise #3: Hinge Pattern

Progressions:

Tip: The hinge is one of the harder things to train while on the road. If you can’t get a good workout with one of these, I like trying a ​Lateral Squat or Lunge​ as an alternative.

Exercise #4: Pull Pattern

Progressions:

Tip: The other challenging trait to train on the road. I particularly like the Corner Tuck but see what works for you! I’ve had some clients pack a Resistance Band so they can add things like Band Rows and Pullaparts without it taking up a ton of space.

Exercise #5: Auxiliary / Core / Conditioning

Options:

Tip: This is a “free-for-all” spot in the workout. I’ll typically do some sort of Core movement here, but this is a good place to throw conditioning or any other specific auxiliary work like Lateral Raises using a backpack, etc. if you’d prefer!

How to Use It

You might have noticed: “But Matt, there’s no sets and reps listed here?”

I can’t sneak anything past you. 😉 I typically run this one of two ways:

A. Time-Based Circuit:

Work 30 seconds, rest 30 seconds. Cycle through all 5 moves for 2–5 rounds.

You can level this up by switching to a 40 second work, 20 second rest timer instead.

B. Rep-Match Rounds:

Start your first round by doing as many reps as you can with good form (up to 30 reps. If you can do 30 reps, try a harder variation if you can!)

Then, do 1 or 2 more rounds where you MATCH the total number of reps you got in the first round, EVEN IF you have to take short 10 second breaks to get there.

Example: Round 1: 10 pushups
Round 2: 8 pushups – rest – 2 pushups
Round 3 (optional): 6 pushups – rest – 3 pushups – rest – 1 pushup

Depending on which option and how many rounds you choose, this workout will run you 10-25 minutes and leave you feeling accomplished and ready to tackle your day. 💪

Travel doesn’t have to be a setback. It’s just another environment to adapt to.

You get to decide whether this trip is a deload, a ‘maintain-the-momentum’ week, or a chance to test your creativity in order to stick with the plan as-is.

You’ve got this!

-Matt

P.S. In case you missed ​last week’s newsletter announcement​, prices for our NF Coaching program are going up on November 1st. So now is a great time to check out our program if you’ve been on the fence to get in at our current rates. 😃

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weight loss

10 Effective Weight Loss Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time?

For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions.

quick weight lossAnd there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

1. Eating out? Restaurant portions tend to be enormous, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don’t need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

To find low prices on weight loss supplements, follow the link here…

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weight loss

10 Best Tips for Quick Fat Loss #getfit

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

naturally thinOne of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

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weight loss

10 Ingredients in Weight Loss Supplements #getfit #f4f

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines?

slim downWeight-loss supplements touting names like “fat burner” and “thermo max” can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration’s recent ban on ephedra, are they safe?

In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Chitosan
Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Chromium
Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)
This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry’s current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)
Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it’s not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia
The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Guarana
Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdose—insomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)
HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium
Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that’s how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate
Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate
Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line

Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you’ve already made up your mind to go the supplement route, you might want to give them a try. Just don’t expect miracles and check with your doctor first.

To find low prices on weight loss supplements, follow the link here…

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nutrition

#f4f #getfit 10 Easy Ways To Feed Healthy Kids

foods to fight free radicals

Creating a Healthy Home can be easier than you think.

Creating a nutritionally healthy home is one of the most important steps you can take to ensure the health of your children.

To start, make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to eat healthy food:

1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Also by restricting food you will actually increase the risk of overeating later in the day which will cause weight gain.

2. Keep healthy food at hand. Children will eat what’s readily available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house, by limiting ‘junk food’ you will, by default, teach your child how to choose healthier foods.

3. Don’t label foods as “good” or “bad.” Instead, tie foods to the things your child cares about, such as sports, academics and hobbies. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports and academic performance, the antioxidants in fruits and vegetables add luster to skin and hair and the carbs in whole grains will give them energy to play.

4. Praise healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Kids thrive on positive reinforcement!

5. Don’t nag about unhealthy choices. If your child chooses unhealthy foods infrequently, ignore it. However, if your child always wants fatty, fried food, redirect the choice. You might try roasting potato sticks in the oven (tossed in just a bit of oil) instead of buying french fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks. With consistent effort taste buds change and soon your child will be craving healthy foods.

6. Never use food as a reward. This could create weight problems in later life. Instead, reward your children with something physical and fun — perhaps a trip to the park or a quick game of catch.

7. Sit down to family dinners at night. If this isn’t a tradition in your home, it should be. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

8. Prepare plates in the kitchen. There you can put healthy portions of each item on everyone’s dinner plate. Your children will learn to recognize correct portion sizes. Too often people go for seconds and even thirds just because the food is right there. You might notice that you need less food to feel full!

9. Give the kids some control. Ask your children to take three bites of all the foods on their plate and give it a grade, such as A, B, C, D, or F. When healthy foods – especially certain vegetables — get high marks, serve them more often. Offer the items your children don’t like less frequently. This lets your children participate in decision making. After all, dining is a family affair!

10. Consult your pediatrician. Always talk with your child’s doctor before putting your child on a diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy, or too thin, by yourself. If weight change is recommended seek the help of a Dietitian.

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#getfit All About Spirulina Health Benefits

Spirulina is a blue-green alga which is believed to be the first kind of plant life on earth (nearly 3.5 billion years old).

Since its rediscovery in the 1960’s, Spirulina has been altogether and extensively tested by scientists around the globe. And has proved to be the most potent and well-balanced source of nutrition on the planet.

Upon testing it, NASA discovered it to be a brilliant, compact space food for astronauts (1 kg. of Spirulina is equivalent to 1000 kgs. of assorted vegetables). International health organisations have hailed Spirulina as one of the “Greatest Superfoods on Earth”.

An ideal food supplement, Sunova Spirulina brings the body with all the vital nutrients required every day, leaving you fresh, active and energetic by means of out the day.

100 times more Vitamin A than carrots !
Spirulina is the world’s richest natural source of Beta-Carotene (Pro Vitamin A), which contributes to improve eye sight.

6 times more protein than eggs !
Spirulina has a extremely high natural protein content (upto 70%). This protein is a called complete since it has 18 of the 22 amino acids that the body requires and being organic in form, has extremely high digestibility ( upto 97% ). This ensures proper utilisation & assimilation of the food any person eats.

50 times more Iron than Spinach !
Anaemia or iron deficiency is one of the most common health issues of our country. Spirulina’s wealthy content of natural Iron & folic acid helps not only to vastly improve haemoglobin levels in the blood, but being organic, is 60 times more absorbable than synthetic iron present on many of the haematinics.

7 times more Calcium than milk !
Spirulina is one of the World’s richest known sources of natural Calcium which helps build potent bones.

ten times more Potassium than veggies ! Its Potassium content (upto ten times more than usual vegetables) helps prevent hypertension.

One stop shop for ‘Anti Oxidants’ !
Unstable molecules called “Free Radicals” are made in every human body as a result of usual metabolic phases. These can conduct to ailments like cancer, arthritis, cataracts, strokes, heart attacks, diabetes and untimely ageing. To fight these free radicals you require ‘Anti-Oxidants’ like supplements A,C & E, Zinc, Selenium, Super Oxide Dismutase. Spirulina is the world’s richest and only natural source of all these ‘Anti-Oxidants’.

Fat deposits in blood vessels called cholesterol are the factor behind a majority of heart troubles. Spirulina has Gamma Linolenic Acid (GLA), which dissolves these fat deposits, thus preventing heart troubles.

Spirulina is the only known vegetarian source of Vitamin B12 which helps combat stress and calm your nerves.

Unique ‘Biliproteins’ & ‘Carotenoids’ in Spirulina strengthen the body’s immune system against probable infections.

Research suggests when Spirulina is taken with anti-cancer drugs, antibiotics and pain killing drugs, toxic side effects to the kidney might be significantly came down and shorter recovery times may be probable.

Extensive analysis studies have been carried out around the globe. a couple of of the related findings listed here are based on scientific findings:
A one year feeding program with 5000 pre-school children showing a manifestation of Vit.A deficiency, Bitot’s spot, diminished from 80% to 10% after intake of 1 gm Spirulina a day for at least 150 days.
Another study with 400 school children suggests Spirulina as an alternate to pure Vitamin A therapy.
In a 1991 study in Belarus, 11 49 undernourished and radiation poisoned children were fed with Spirulina. Within 45 days, physicians found T-cell suppressors and favourable hormones rising, and in 83% of the children radioactivity of the urine diminished.
In 1989, the National Cancer Institute (NCA-USA) announced that chemicals called glycolipids or sulfolipids from blue-green algae were “remarkably active” contrary the AIDS virus. Recent Japanese analysis revealed a high level of sulfolipids in Spirulina, 1.12%

Food Safety analysis

No harmful effects because of the usage of Spiurlina powder have been reported. The alga is consumed as a food and it seems absolutely secure for long-term utilization, even in the course of pregnancy and lactation. In studies carried out on rats in Japan, no negative effects were discovered for acute or chronic toxicity or reproduction. furthermore in a comprehensive animal study by the UNIDO in 1980. Rarely have there been any reports of allergies or sensitivities. Toxicology analysis through the 80s and 90s showed Spirulina has no pre and post natal toxicity in rats, no harmful effects on reproduction, this includes male and female fertility and duration of gestation, and no boost in number of abnormal offspring.

References
Sassby, A. 1988 : In Algae & Human romances, Ed. Lembi & Waaland, Cambridge Univ. Press, UK
Tokai et at. 1987 : Chiba Hygience Coll, Bull. V.5 (2)
Johnson & Shubert 1986 : Nutrit. Res. USA V.6
Takeuchi et al. 1978: Clinical Experiences of administration of Spirulina, Tokyo Med. & Dent. Univ.
Galvan, R.R. 1973: Clinical Experimentation with Spirulina, National Institute of Nutrition, Maxico.
Fox R.D. 1986 : Algoculture, Aix-en-Provence France
Fica et al. 1984: Clinica II Medicala, Spitalui Clinic, Bucuresti, Med. Intern. 36 (3) Romania
Miao Jian Ren 1987 : Soc. Appl Algal., Lille, France
Bucallie, P. 1990: Univ. Paul Sabatier Tolouse Oct.90
Annapurna, V. et al. 1991: Ind. J. Bioch. Nutrit. ten
Henrikson R. 1990: Health World Sep/Oct 1990
Sheshadri C.V. 1993: AICPS, MCRC Chennai
Belookaya T. 1991: Children of Chernobyl, Corres.
Custafsan et. Al. 1989: J. Nat. Cancer. Int. Aug16
Altman L.K.: Anti AIDS Chemicals in Algae
Kataoka et. al. 1983 Algric. Biol. Chem. 47 (10)
Chamorro-Cevallos, G. 1980: UNIDO, 24, Oct. 80

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nutrition

#getfit Combat Free Radical Damage With Antioxidants

foods to fight free radicals

Antioxidants are a class of nutrients that safeguard the body from hurt caused by different circumstances, most importantly oxidative damage a cause of substances called free radicals.

Free radicals are referred as “reactive oxygen species”, or ROS. They are generated when your body uses oxygen for energy. Just as fire emits smoke as a by-product, ROS are emitted from the conversion of oxygen to energy in the human body, eventually provoking oxidative hurt to body systems.

Free radicals are in addition created when the body is exposed to pollution, cigarette smoke, automobile exhaust and other dangerous environmental toxins.

There are different sorts of antioxidants, and most work better when paired with other antioxidants. This is called synergism. Vitamins could be antioxidants, such as supplements C and E.

The tripeptide glutathione, loosely classified as an amino acid, acts as an antioxidant, together with other true amino acids such as methionine. The raw herbs and veggies we eat contain natural antioxidants called bioflavonoids and carotenoids, which are efficient antioxidants on their own, but are more efficient when synergistically combined with other antioxidants.

Together these nutrients safeguard your cells from electron robbery at the hands of larcenous free radicals, defending the body from disease and slowing the inevitable signs of aging.

Antioxidants are important vitamins for everyone, but specifically for those who exercise on a regular basis. The rational is that exercise is a notably oxidative process and, as a end result, makes free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

Benefits
• minimizes the hurt from free radicals
• protects contrary cell damage
• may assist with prevention of debilitating diseases

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nutrition

#getfit Eating The Australian Way

weight loss tips

Australians are often divided into the haves, and the have-nots.

But they’re not continually talking about cash.

These days, it’s often the haves (too much body fat), versus the have-nots (not overweight).

australian diet

We cannot seem to make up our minds whether to consume at McDonald’s, KFC, Pizza Hut, Krispy Kreme, Starbucks, and All-You-Can-Eat rapid food restaurants, or whether to grab a protein snack, a freshly-squeezed fruit juice with wheatgrass and go straight to the gym.

Women’s Magazines have the same trouble. A sample magazine from this month featured diet and exercise behaviors from 3 TV celebrities and movie personalities. Yet the back section of the magazine featured recipes such as luscious mocha fudge cake.

The incidence of obesity in Australia rose dramatically in the 90s – 80% for women. And through 20% of children and adolescents are overweight or obese. Our eating behaviors are often unbalanced.

Yet a trip to the local beach shows a large number of exceedingly fit bodies, often accompanied by personal trainers. maybe the rebellion has begun.

Australian authors are now liable for several internationally-known health and fitness books, such as the Sandra Cabot’s Liver Cleansing Diet, the CSIRO WellBeing Diet, and Jennie Brand-Miller’s New Glucose Revolution.

So let’s assume you’ve resolved to improve your health and fitness, upped your intake of raw fruit and vegies (for Liver Cleansing), are monitoring your intake of white breads and potatoes (for Glucose Revolution), and preparing a BBQ based around lean meat for dinner tonight (CSIRO diet).

A November 2005 announcement from Jennie Brand-Miller is good news for the traditional Ocker picture of throwing a shrimp on the barbie, while drinking a cold beer.

Apparently moderate alcohol intake has been relevant to a diminished risk of type 2 diabetes and coronary heart disease. The new study looked at the affect of beer, white wine and gin on a carbohydrate-based meal. The result was that the alcoholic drinks, in special the white wine, assisted to reduce the glucose and insulin response after the meal.

So if somebody criticises you for that pre-dinner drink this summer, just tell that you’re making an effort to stay away from diabetes. They may just pay for you another drink for being so thoughtful.

Cheers.

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nutrition

#getfit #f4f Food Companies and the Obesity Crisis

food companies and obesity

It is said that the bigger you are the better you are – well maybe not in this case.

The world’s 25 biggest food companies are failing to take the global crisis in obesity seriously and often only change their practices when faced with adverse publicity that could damage their sales, a new study claims.

From Wal-Mart to McDonald’s to Coca-Cola to Cadbury, the world leaders of the food industry are accused of a “pathetic” performance on meeting targets set by the World Health Organisation (WHO) in 2004 to take basic action to improve diet that will in turn tackle obesity, heart disease, cancer and diabetes.

The study judged each company on responsible marketing, in particular to children; reductions in fat, sugar and salt; portion size; and developing healthier new products. Just four of 25 said they were taking action to reduce the total fat content of their products. Only five said they were cutting sugar and 10 said they were reducing salt.

The comprehensive review of the policies and practices of the companies, including four British conglomerates, found that their global reach meant they were largely unaccountable for how they addressed the epidemic of diet-related disease. Researchers at City University in London said the only factor which seemed to produce action on issues such as salt and fat content was public discontent.

If the best way to get companies to take health seriously is to have critics give them a wake up call, do these companies care? Many don’t even have the correct policies in place to deal with the crisis.

This lack of commitment to health paints a poor overall picture. Diseases such as cancer, heart disease and obesity currently account for 60 per cent of global deaths- that figure is predicted to rise to 73 per cent by 2020.

Does this epidemic have to rise to this level before these corporations accept some kind of accountability?

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#holistic #getfit #nutrition 3 things we’ve learned in 8 years of coaching

Note: Make sure to read to the end for an important update about Nerd Fitness Coaching!

Over the past 8 years, we’ve had thousands of conversations with clients, Rebels, and community members.

We’ve run polls, read replies, and listened closely to what people struggle with.

Again and again, variations of three statements kept coming up.

  • “Just tell me what to do.”
  • “I need to see signs of progress.”
  • “I can’t seem to stay motivated.”

Each of these reveals an underlying pitfall I see people fall into, and I want to help you avoid making the same mistakes!

“Just tell me what to do.”

Pitfall: overly restrictive plans that leave you burned out

Need: clarity that fits your life

People I talk to feel overwhelmed and overloaded.

They already have a ton on their plate with work, family, and other responsibilities.

It’s no wonder there’s a strong desire for someone to just simplify things!

But it backfires when it leads to plans that aren’t a good fit for your life.

Exercises that aren’t the right level, restrictive meal plans, and schedules that assume you have all the time and energy in the world just leave you burned out and back at square one.

We’ve learned to emphasize fit and flexibility first.

That way, you get clarity on next steps while also making sure there’s enough flexibility to make it a good fit for you. ❤

“I need to see signs of progress.”

Pitfall: jumping from one program to the next

Need: multiple levels of feedback loops

Change is hard.

And it’s even harder if it feels like you’re spinning your wheels and not getting anywhere! I bet a lot of us have started a new workout, or a new nutrition program, only to step on the scale or look in the mirror and feel deflated and like nothing is happening.

That can lead to program hopping – jumping from one thing to another so quickly it’s hard to evaluate their effectiveness.

Fitness is like investing: the biggest returns take time!

So here’s how we tackle that: we track both effort AND results.

  • Effort: workouts completed, habits practiced, consistency
  • Results: strength gains, body composition, moving through your day more easily, sleep quality, energy levels, etc.

Wins in consistency are an early form of progress. They are the first step in evaluating whether a program is a good fit for you.

Wins in results come later, but are still important to consider when evaluating any changes that need to be made.

Some tools we love to accomplish each of these:

  • ​Jar of Awesome​ (effort): every time you make a choice you’re proud of, add a marble (or note) to the jar. Watch the wins stack up.
  • ​Zoom Out sessions​ (results): set a rhythm (we recommend every 2-6 weeks) to evaluate your progress. This prevents you from adjusting things too quickly while also giving you clear check-in points to make changes.

Having feedback loops in each of these areas makes it easier to stay confident and patient. 🙌

“I can’t seem to stay motivated.”

Pitfall: all-or-nothing thinking

Need: systems that support consistency

This is the big one. Life gets messy. People get sick, work runs late, chaos happens.

It’s easy to get knocked off course and blame ourselves and our lack of motivation for being unable to see things through.

This leads to a lot of all-or-nothing thinking.

Either we are all in (and things are going great!), or we get knocked off course and struggle to get back on track.

Here’s how to avoid that pitfall:

The more you practice implementing these systems, the easier it will be to maintain momentum. 💪

Quick checklist

When you look at your own plan, ask yourself:

1. Does it give me clarity that actually fits my life?
2. Do I have feedback loops to track effort and results?
3. Do I have systems to help me stick with it when life gets messy?
If yes…AWESOME! You’re set up for success.
If not…no worries. Start with whichever one feels weakest, and shore it up first.

And if you’d like help implementing these strategies, now is a great time to join Nerd Fitness Coaching!

For the first time in 8 years, we’ll be raising prices for new Nerd Fitness Coaching clients after October 31, 2025.

Current clients are not affected.

Starting November 1, the base monthly rate will increase from $197 to $297.

The change reflects 8 years of improvements we’ve made as a program, continued investment in our custom app, and our commitment to hiring and retaining the best coaches in the galaxy. 🤘

If you’ve been thinking about joining, you can still lock in the $197/month rate if you sign up by Friday, October 31, 2025.

​Our team​ would love to chat with you to see if coaching is the right fit!

-Matt

The post 3 things we’ve learned in 8 years of coaching first appeared on Nerd Fitness.

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