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Leesa :)
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POST New Years Eve, people get desperate to lose the weight, its so often a new years resolution that we've all made at least twice in our life. Fair enough lets make some changes to be healthier and fitter. BUT if you
ever get the desire to try a milkshake instead of a meal, a prepackaged food,
or tablets or a drink, a detox or some other crapola to slim down or whatever
they promise. I implore you not to do
this, DON’T spend money on this. This is
‘marketing’ at its most brilliant.
Did you know that diet product companies spend about 10 times more money on marketing and advertising than they do on the actual 'slimming' product!!! They don't even care what goes in the product, they only care about the best way to sell it. (ie con the public)
Scientifically, there is no evidence to support any fad diet to date. I’m talking since the early 1900’s – there is NO SCIENCE BASED EVIDENCE that even one of these have worked long term (i.e. kept the weight off, or kept the weight off for six months- even Atkins, especially Atkins, don't get me started on that fad diet disaster). And trust me, five people paid to tell you that it worked is NOT evidence, its marketing, its paid actors, and its photoshopping. You hear that so and so knows someone who did it and it worked. really... I want to see them six months later please.
Did you know that diet product companies spend about 10 times more money on marketing and advertising than they do on the actual 'slimming' product!!! They don't even care what goes in the product, they only care about the best way to sell it. (ie con the public)
Scientifically, there is no evidence to support any fad diet to date. I’m talking since the early 1900’s – there is NO SCIENCE BASED EVIDENCE that even one of these have worked long term (i.e. kept the weight off, or kept the weight off for six months- even Atkins, especially Atkins, don't get me started on that fad diet disaster). And trust me, five people paid to tell you that it worked is NOT evidence, its marketing, its paid actors, and its photoshopping. You hear that so and so knows someone who did it and it worked. really... I want to see them six months later please.
The bathroom scale may show some weight loss. Promises of
losses of 5kg are water and lean muscle, everything you DON’T want to
lose. It’s like dropping the oil and
fuel from your car; sure your car will weigh less, but it’s not going to
perform is it, and sooner rather than later its going to need fuel and oil to sustain it.
People on diets
are grumpy mothers truckers! because fad diets do not feed the brain or fuel
the body, they just make you think of food constantly and your brain is hungry
therefore, you get moody, impatient, short tempered, and quite frankly, a bit of
a bitch.
On a fad diet, the scale weight you lose will be regained when
you return to normal habits. It’s very
highly probable you will gain more weight than you initially lost, as your body
has converted to fat storing mode until it returns to normal. The icing on the cake is now you are financially poorer for it.
PLEASE PLEASE don’t fall for this bullshit. These fad diet people don’t care about you,
your health, your life. They just want your
money, they have spent millions on marketing, they want profits.
Save your money, save your sanity, save your heart, your
brain, your kidneys, your gastrointestinal tract.
If you want to lose some weight, write down your goal, (6
months lose 10-12kg) break that goal down into smaller goals (lose 3 kilos
first month, 2 kilos second month… and so on) Now write down your plans and
preparations to make the clever changes to meet these goals. Such as changes to eating, changes to
physical activity, swap the drive to a walk, swap the chips to something
healthy, changes to mindset (positive positive positive).
It’s a slow race sure, but you know what? So what ! It took me six months to reach my very first goal, then another 6 months to reach the next one. I will have been at this for two years in April 2012, which is my latest goal to achieve, and Im planning for my next goal as I type this!
You must have a goal - break it down to smaller timeframes - plan and prepare. Easy ! Free ! Sustainable ! Yours !
Slow and
steady wins the race. Stick to the game plan and
you will live longer and be more vital, be a clear thinking, stress coping
machine, and remember to give time, time.
Day by day, you will be better than
yesterday.
If you are unsure about food
content and serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
My facebook is at https://www.facebook.com/trainingtokickoldageintheface
Posted by
Leesa :)
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A baked potato
is low in fat, - the butter, sour cream and bacon bits
sure as hell aren’t. But they
sure do increase your chances of blowing that top button off your waistband!
Try salsa, low-fat cottage
cheese and shallots, as a topping or scrap the humble potato
altogether and have roasted or mashed sweet potato, (no cream, milk or butter
required) it’s delicious and you don’t need any toppings. Bit of salt and pepper and you’re set.
If you typically pour gravy on your dinner, really limit the portion, if you love it that much. Or alternatively, choose a chutney instead. The other night I tried Tzatziki Skinny Dip, Shaun thought it was okay, and I loved it. Just a little bit – remember it’s all about PORTION CONTROL
Avoid excessive bread consumption, but if you love your bread roll, get multi-grain, and DON’T butter it! Steer clear of white bread. White bread has a high-glycemic carbohydrate content. This tells your body to increase the release of the hormone insulin. Insulin delivers the fuel from food to the muscles and stores it as fat.
The older we get the less carbs
we need, so go easy on those carbs and ‘up’ the protein and good fats.
Resist the temptation to pile heaps of cheese on your plate, on top of salads, in your sandwiches and other meals. Try low fat parmesan, but only a bit. It has higher protein content than most cheeses and it’s got a nice kick to it. Remember: it’s all about portion control.
Christmas fruit is freaking amazing and I really have to control myself, too much fruit is NOT good for you. One to two serves of fruit a day is plenty. One glass of fruit juice equals two serves at least.
Before you head out, or sit down to lunch or dinner, get some water into you. Two big glasses straight from the tap. (Bottled water is a rip off). Sometimes, more often than not, when you think you’re hungry, you’re actually dehydrated! So fill up with some water, wait 10 minutes then go for the food. Don’t fall for the marketing genius of Gatorade, Endura, Extend, Vitamin Water, and all the other bullshit. Tap water is all you need. You only need electrolyte additives (isotonic or hypertonics) if you have just done a marathon, triathlon, cycled 80km plus, swam 20km or more or you have suffered gastro.
Water should be near you at all times of the day. I do water dosing. I continually drink water in small amounts throughout the entire day, especially in summer, in humid conditions and when exercising. It’s surprising how well your body will recover from a workout if you ‘water dose’ continually throughout your day. Too much water in one hit, is NOT GOOD. Try ‘water dosing’.
If you are unsure about serving
sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
Any questions, please free to ask
me, if I can’t help you, I’ll find you the information you require. No information will be given without
scientific foundation. I actually do
give a damn about you J
My facebook is at https://www.facebook.com/trainingtokickoldageintheface
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Leesa :)
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Friday. Best day to start anything new, and to make changes.
TRY THESE IDEAS TO HELP GET YOU GOING
2. stop eating white – bread, rice, pasta, sugar.
Remember any changes, no matter the size, have to be prepared, planned, consistent, flexible and sustainable. Nothing is ever easy first time out, practice these changes for three weeks until they are a habit.
Your resolve is firm, and honestly if you can do one full
weekend incorporating your changes, you’ve got it made baby!
Do physical activity both weekend days,(ease into it,
but do get puffy and a little sweat going), eat a great breakfast both weekend
days. Eat super healthy lunches and smaller portion nutritious dinners, and
you will hit the ground running for that next week.
1. reduce portion/plate sizes
(white carbs have a high-glycemic carbohydrate content. A
High GI tells your body to increase the release of the hormone insulin. Insulin delivers the fuel from food to the
muscles and will store it as adipose (fat) if it not burned /used up in
moderate to high physical activity.
3. anything and everything dairy needs to be changed to
‘low’ to ‘no fat’
(kids after the age of
four years do not require full cream milk or dairy products)
4. Drink water. NOT
fizzy, not juice, not milk. (tea and coffee is okay - don’t make your coffee on milk)
5. Increase your fibre intake.
Do this and your heart will love you, your brain will love
you, your kidneys will love you, and your gastrointestinal tract will most especially
love you. (that’s your poop maker)
Be better than you were yesterday x
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Leesa :)
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They download
every action we do, every word we say, every habit we have, every opinion we
make.
We shape their principles,
their attitude, their lifestyle, their curiosity, their behavior, and their
education. We can make them intolerant,
tolerant, religious, atheist, hardworking, tenacious, diligent, overtly
careful, mean spirited, annoying or fearless. We can make them fat, slender,
athletic or slovenly. They are but clay. We absolutely have to take this seriously
folks.
* * * *
What we do, day
in and day out, is being watched and stored as appropriate behavior, including
how we eat, what we eat, when we eat.
I eat quite ‘cleanly’, so does my husband, Shaun, and our kids
think that’s normal. I will try every
sport thrown at me, because I was given the opportunity to do so many different
things as a kid, (thank you mum and dad xxx).
My kids think it’s normal to try every sport going. (It costs a lot of
money these days, but it’s still worth it.)
We drag the boys along to the Defence Force gym on weekends and they hang
out while we train. They grab a basket ball or football or nothing at all and start
playing games they make up. We don’t
shove this lifestyle down their throats; we don’t even talk about it that much
with them. They see it; they watch us
live it; it’s normal.
I do have rules though.
Some Rules for my Boys
Breakfast must be eaten. All of it. No ifs, no buts no excuses.
Fizzy drinks, flavoured milk, juice boxes, any fruit juice,
poppas – as rarely as possible – NEVER would be perfect. (If you knew the crap that was in those
drinks, you’d fall over with shock!)
The only takeaway they eat is pizza once every two months or
so. Shaun and I don’t eat the pizza, we
will cook something like veges and chicken or lean meat, and we all sit down to
eat together.
They can’t eat in front of the TV. They can’t eat if on the
computer.
For every hour of computer or TV they owe us an hour “off”
the TV or computer. During these times they
can read, build forts using all my linen, move their mattresses off their bed
to make bunkers, go outside, practice their karate moves, do craft or drawing
or painting, use my phone to make movies, or take photos (some funny stuff has
come out of those activities). The words
“I’m bored” shit me, so they know not to use them around me, and so they go do
something.
Very soon we are going to be cooking dinner together –
thanks for that tip Jamie Oliver! By the way if you get spare 20 minutes
please watch the Jamie Oliver lecture (via the TED seminars) posted on my
facebook page. It’s all about what I’ve
been saying – or trying to say up above.
Now my kids do get meat pies, or lollies, or chocolate or an
ice cream. But they don’t get these
treats daily or routinely. And again,
when Shaun and I give the treats, we don’t eat any ourselves.
My 9 and 7 year old sons recognise nearly all fruits and
vegetables in the supermarket, we make it a game when we go shopping. They know
what protein is and what it does, and they know a little bit about carbs and
fats. They understand hydration is vitally important and the colour and smell
of their ‘wee wee’ tells them something (a must for living in Townsville).
We do encourage competitiveness (hello real world) combined
with respect, discipline, good sportsmanship and that old lesson of “sometimes you win, sometimes you lose”. We are preparing them to be good humans that
live a long long time; and not give us arsehole
grandchildren J
* * * *
The bit about kids watching our every move and making it
their own is supported by these dudes below, and I’m sure a thousand other
journal articles, but these are the ones I researched.
Bonnell, S. (2010) The effect of SHAPEDOWN on habilts and
self-esteem for overweight and obese children.
Doctoral dissertation.
Cooper, R., Hypponen, E., Berry, D., Power, C. (2010)
Associations between parental and offspring adiposity up to midlife: the
contribution of adult lifestyle factor in the 1958 British birth cohort study. American Journal of Nutrition. 2010. 92(4) 946-953.
Golley, R.K., Magarey, A.M., Baur, L.A., Steinbeck, K.S.,
Daniels, L.A. (2007) Twelve month effectiveness of a parent-led family-focused
weight-management program for prepubertal children: a randomized, controlled
trial. URL www.cinahl.com/cgi-bin/refsvc?jid=783&accno2009529314.
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Leesa :)
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A calorie/kilojoules deficit guarantees
fat loss.
Fat loss is about achieving a calorie/kilojoules deficit.
It is not about how many days you
walk, run, jog, ride, train, or lift. It’s not about your hormones, your
genetics, your body chemistry, your body shape, your star sign or the latest
greatest machine.
It is just as simple as ‘calorie/kilojoules
in’ versus ‘calorie/kilojoules out’
* * * *
That being said, achieving your calorie/kilojoules
deficit with food alone is only 70% of the job.
The best way to achieve a calorie/kilojoules deficit is when you combine
it with physical activity. The successful approach is to do this food/activity combo
consistently.
Consistency is achieved when planning and preparation is clear, flexible and sustainable. Goal making is so
important. Without a concise realistic goal, (written down, and looked
at daily), you will have real trouble sticking to your guns. Tweak your plans and preparation as you go along so it’s sustainable, enjoyable and
flexible with your life, your kids, your family, your job, your partner, your
mates, and your social life. We have a
hell of a lot to juggle, so make plans !
* * * *
If you increase your cardio, be
certain your calorie/kilojoules intake stays
the same. If you do more physical
activity you must stop yourself from eating more.
How many times do you hear people
say, “I can eat this mars bar I went to
gym this morning.” WRONG DUDE, you
are going to gym this morning to burn/use yesterday’s calories and this morning’s
breakfast. Remember why you have made these
changes. It has nothing to do with that
mars bar.
Now I will never deny a
person the right to chocolate. That would be insane. So have a mars bar (or packet
chips or whatever) each fortnight if you want, but put it in your plan, and prepare for it. Maybe you
could plan your food for that day to be
just a little smaller portion to accommodate your junk food fix.
* * * *
Hope this helps.
Any questions about anything? I will do everything in my power to help you find
answers.
Check out Facebook page https://www.facebook.com/?ref=home#!/trainingtokickoldageintheface
Be a better you, than you were yesterday
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Leesa :)
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So they tell us we are expected to gain weight and get a little worse for wear as we age. Well F**k That Champ!
This page is for women and men. Originally I had the word ‘menopause’ in the title cause that's why I started training to kick menopause in the face – maybe yours as well.
I’m 44. I’m not trying to be 20 again, I’m not trying to look like a pre-pubescent boy all skinny and shapeless, and as much as I utterly respect natural body builders, (and wow they are incredibly amazing!), I don’t have the determination focus and dedication for that type of training any longer than say 2 weeks.
But, I am going to be BETTER each day, better than I was yesterday.
I don’t have all the answers, but what I do have I’ll share with you. I’m a mature (ha!) aged student at James Cook University studying Sport and Exercise Science. Apart from my family, my first love is nutrition - eating it and the knowledge of it. My second love is looking like an Aussie chick should look – athletic. And of course meeting menopause head on and screaming in its face I DON’T THINK SO BUDDY, sure I’ll go through it, but on my terms thanks.
I have amazingly successful friends; academically and competitively and life experience wise, and I’m hoping they will also contribute to this page from time to time. hint hint nudge nudge slap slap
I don’t believe in fad diets/detox blah blah blah. They are complete bullshit and my pet hate; along with excuses.
I don’t want you to spend your money, I want to encourage you to spend energy and expand your thinking, show our kids the way, not just tell them.
FIVE BASIC STEPS I LOVE
Find out what is protein what is carbohydrate and what is fats. All are awesome, find out which ones are best. Site to download/print keep
http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
EXERCISE: you will need motivation to get you exercising for three weeks, then it’s a habit. just get your ass out there, put on your shoes and goooooo. Upside 1. makes your brain say 'wheeeeee' a lot more often. Upside 2. Homicidal thoughts toward loved ones dissipate. Upside 3. prepares your body for the rest of its life. Upside 4. what you thought was too hard too stressful seems very do-able right about now.
GOALS: I cannot stress this one enough ! No goal = no preparation, and no preparation = Nothing. What do you want to achieve? (let’s be realistic here) Now how are you going to get there? Give yourself a time limit and then break that time limit down to little goals along your way. My goals are as small as weekly ! but my long term goal is April 2012. Then I shall make another. Goals can be changed a little too, I cut and paste mine all the time! And if you fall off the horse, dust yourself off beautiful person, and get back on the damn horse.
SURROUND: yourself with people with strong goal orientation, and with people who are successful in anyway. This is really a no brainer ! My girlfriend is up here on holidays hitting the gym daily – awesome! One and a half hours a day out of her holiday, and she’ll probably go home fitter! I get to spend even more time with her – at the gym all giggly and shit lol. I have another male friend who’s goal every holiday is to come home lifting more, with less body fat! And they have epic food-beverage-a-licious, awesome holidays. My cousin is a triathlete 44 years old trains like he's 15, thinks a 'flat out' ride up Mt. Cootha is very pleasant - Lord knows he's a machine - hell my car couldn't do it. Surround yourself with success it rubs off.
EXCUSES: Uggghh I hate excuses. Piss them off. Don’t even start.
Too busy? well today all you have to do is 3 sets of 10 push ups, 10 reverse sit ups, 10 calves raises, 10 single leg lunges, 10 jump squats. Every ad on TV screams "jog on the spot and do three burpees each ad". Your kids will think you’ve lost your mind…. and I bet they join in! Making dinner? Every time you leave or enter the kitchen do five squats. Doing the dishes? Stand on one foot (curse those core muscles) then do 10 calf raises.
Still enjoy a pig out every now and then, but consider the portion size of it, and then halve it.
Any food, physical activity, rest or making changes, questions ? Ask me, I’ll help or find out for you.
There are no stupid questions EVER!
That’s it for now. Just remember be a better you with each day. Be better than yesterday.
This page is for women and men. Originally I had the word ‘menopause’ in the title cause that's why I started training to kick menopause in the face – maybe yours as well.
I’m 44. I’m not trying to be 20 again, I’m not trying to look like a pre-pubescent boy all skinny and shapeless, and as much as I utterly respect natural body builders, (and wow they are incredibly amazing!), I don’t have the determination focus and dedication for that type of training any longer than say 2 weeks.
But, I am going to be BETTER each day, better than I was yesterday.
I don’t have all the answers, but what I do have I’ll share with you. I’m a mature (ha!) aged student at James Cook University studying Sport and Exercise Science. Apart from my family, my first love is nutrition - eating it and the knowledge of it. My second love is looking like an Aussie chick should look – athletic. And of course meeting menopause head on and screaming in its face I DON’T THINK SO BUDDY, sure I’ll go through it, but on my terms thanks.
I have amazingly successful friends; academically and competitively and life experience wise, and I’m hoping they will also contribute to this page from time to time. hint hint nudge nudge slap slap
I don’t believe in fad diets/detox blah blah blah. They are complete bullshit and my pet hate; along with excuses.
I don’t want you to spend your money, I want to encourage you to spend energy and expand your thinking, show our kids the way, not just tell them.
FIVE BASIC STEPS I LOVE
- Food
- Exercise
- Goals
- Surround
- No Excuses!
Find out what is protein what is carbohydrate and what is fats. All are awesome, find out which ones are best. Site to download/print keep
http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf
EXERCISE: you will need motivation to get you exercising for three weeks, then it’s a habit. just get your ass out there, put on your shoes and goooooo. Upside 1. makes your brain say 'wheeeeee' a lot more often. Upside 2. Homicidal thoughts toward loved ones dissipate. Upside 3. prepares your body for the rest of its life. Upside 4. what you thought was too hard too stressful seems very do-able right about now.
GOALS: I cannot stress this one enough ! No goal = no preparation, and no preparation = Nothing. What do you want to achieve? (let’s be realistic here) Now how are you going to get there? Give yourself a time limit and then break that time limit down to little goals along your way. My goals are as small as weekly ! but my long term goal is April 2012. Then I shall make another. Goals can be changed a little too, I cut and paste mine all the time! And if you fall off the horse, dust yourself off beautiful person, and get back on the damn horse.
SURROUND: yourself with people with strong goal orientation, and with people who are successful in anyway. This is really a no brainer ! My girlfriend is up here on holidays hitting the gym daily – awesome! One and a half hours a day out of her holiday, and she’ll probably go home fitter! I get to spend even more time with her – at the gym all giggly and shit lol. I have another male friend who’s goal every holiday is to come home lifting more, with less body fat! And they have epic food-beverage-a-licious, awesome holidays. My cousin is a triathlete 44 years old trains like he's 15, thinks a 'flat out' ride up Mt. Cootha is very pleasant - Lord knows he's a machine - hell my car couldn't do it. Surround yourself with success it rubs off.
EXCUSES: Uggghh I hate excuses. Piss them off. Don’t even start.
Too busy? well today all you have to do is 3 sets of 10 push ups, 10 reverse sit ups, 10 calves raises, 10 single leg lunges, 10 jump squats. Every ad on TV screams "jog on the spot and do three burpees each ad". Your kids will think you’ve lost your mind…. and I bet they join in! Making dinner? Every time you leave or enter the kitchen do five squats. Doing the dishes? Stand on one foot (curse those core muscles) then do 10 calf raises.
Still enjoy a pig out every now and then, but consider the portion size of it, and then halve it.
Any food, physical activity, rest or making changes, questions ? Ask me, I’ll help or find out for you.
There are no stupid questions EVER!
That’s it for now. Just remember be a better you with each day. Be better than yesterday.
