Personal Trainer Ballarat PerFit- Top 5 Winter Exercise Tips

Hearty Shepherd’s Pie

Ingredients
1.5 kg sweet potato
1 tblspn olive oil
1 small onion, diced
1-2 cloves garlic, crushed
½ cup dried green lentils (or 150g lean mince)
1 medium carrot, diced
2 ½ cups vegetable stock
1 x 400g can crushed tomatoes
1 ½ tblspns tomato paste
½ cup each peas and corn (fresh or frozen)
Small handful of fresh herbs of your choice
½ cup grated cheddar cheese
Sea salt & freshly ground black pepper

Directions
Pre-heat oven to 180 degrees centigrade. Peel and cut sweet potato into large chunks. Steam for 10 minutes, or until tender. Mash to a smooth consistency, season with salt and pepper, then set aside. Warm the oil in a large saucepan over medium heat and gently fry the onion and garlic until onion softens. Add the lentils (or mince) and carrot and fry gently until carrot begins to soften. Add the stock, tomatoes, tomato paste and bring to the boil. Reduce heat to medium-low and simmer for 30 minutes. Add the peas and corn and continue to simmer 10 minutes until thick. Stir in the herbs and transfer to a large ovenproof dish. Cover with mashed sweet potato and sprinkle with cheese. Bake for 15 minutes or until the top is golden.

Tomato Soup with Basil

Ingredients

3 cloves garlic, crushed

2 leeks, finely chopped

1 cup celery & leaves, finely chopped

1 ¼ cups vegetable stock

2 kg tomatoes, peeled, seeded and roughly chopped

2 tablespoons pure tomato paste

3 teaspoons fresh basil, finely chopped

Black pepper to taste

Directions

1. In a large saucepan add garlic, leeks, celery and ¼ cup vegetable stock.

2. Simmer for 10 minutes.

3. Add tomatoes and remaining stock.

4. Simmer for 20 minutes.

5. Add tomato paste, basil and season with pepper.

6. Simmer for a further 10 minutes and serve.

Top 10 Nutrion Secrets To Weightloss PART 1

Follow these 10 nutrition secrets and you will be on your way to a great body transformation

Secret 1: Control Portions
Less than 20 years ago, a standard cup of coffee with whole milk and sugar measured in at 1 cup and 45 calories. Today, many java junkies have replaced that cup with a Starbucks 4 cup Grande Mocha Frappuccino, which weighs in at a whopping 380 calories (www.starbucks.com). To burn all those extra calories, you would have to walk for at least one hour. Successful weight “losers” control their food portions. In fact, research suggests portion control is the greatest predictor of successful weight loss. Control portions by learning to read nutrition labels; carefully measure out servings; eat only a single helping; use smaller serving dishes; and resist the urge to “clean your plates.”

Secret 2: Be Mindful When Eating
Many people turn to food when they are bored or stressed out. Learn to only to eat when hungry and stop when you’re full. That means paying attention to everything you eat. You should ask yourself why are you heading to the fridge or pantry. Are you really motivated by hunger, or are you really just bored, stressed, sad, tired and maybe even full from their last meal or snack! Emotional eating can wreak havoc on a well-planned weight management program.

Secret 3: Exercise Regularly
Fitness is key in losing weight and keeping those pounds off. More than 94% of articipants who succeeded in their goals in the National Weight Control Registry increased their rate of physical activity (NWCR 2007). In fact, many who lost weight reported walking for at least 1 hour per day. And for those who kept the weight off, exercise was also crucial. This was evident because the registry participants who dropped out of fitness programs ended putting the weight back on (NWCR 2007). Remember, as people lose weight, a proportion of each kilogram comes from muscle; that, in turn , slows down the metabolism and makes it difficult to keep the weight off. Although walking and other cardiovascular exercise is important for burning calories, a resistance training program is essential to help preserve their lean tissue and keep up their metabolic rate.

Secret 4: Check the Scale
While it is not advisable to become obsessive about weight to the nearest 0.01 kilo, people who maintain their weight loss do so by keeping periodic tabs on the scale, weighing themselves ideally once per week. This way they are able to identify small weight increases in time to take appropriate corrective action.

Secret 5: Eat Breakfast
More than 75% of the NWCR participants eat breakfast daily; only 4% never do. And research suggests that breakfast eaters weigh less and suffer from fewer chronic diseases than people who skip breakfast.

Secret 6: Monitor Intake
One of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake. While it can be tedious to keep a daily food log, research has shown that this practice is a highly effective and proven strategy.

To Be Continued…. See Part II Soon!

Can You Eat Healthy When Ordering Fast Food?

This is a good question!! Many of us are just too lazy to eat healthy. We always seem to find time to shop for a new dress, go to the movies or watch the football game but not enough time to have a good healthy dinner. Grabbing a pie and beer at the game is way too convenient. Yes, eating healthy costs a little more and takes a little more time and energy to prepare, but what is more important that football game or your long term health? If you do not have your health, you will eventually not be able to
attend the footy!!
Fast food chains have been one of the major contributing factors to our obesity problem here in the Australia. In all major cities, you can find every type of food on every corner with a drive through window attached!! Fortunately, many fast food chains have re-directed their efforts to become more health conscious for us busy people on the go!! If you ask, most outlets have the nutritional specifications about their food. The things to be aware of are the fat content per serving, the sodium content and of course, the calories.

Here are some tips when you decide to drive through one of these chains:

1. Order only grilled items on the menu. Avoid the fried fish or chicken.

2. Be aware of the calories and carbohydrates from the “white flour’ buns on your burgers/rolls. If possible,
eliminate the bread and order a pita wrap or salad in its place.

3. Try a honey-mustard sauce on your grilled chicken or as a salad dressing- Be aware of how many
fat grams and calories are in salad dressings.
4. Order the small burger meals instead of the large ones even though they are apparently “better value” (but not for waistline!).

5. Forget about the extras such as bacon or cheese on your burger. Omit it and add mustard and ketchup. You will save
yourself a lot of fat grams.

6. Avoid your “high sugar” drinks and milk shakes. One 750ml soft drink has as much as 50 grams of sugar. (Sugar turns to fat very quickly if not used).

7. Order low-fat milk, diet sodas, tea or water to drink.

8. If ordering pizza, eliminate the high-fat meats and go light on the cheese. Eat a big salad with boiled egg whites (if possible) on top to help satisfy.

9. If at a salad bar, “anything green” is a good start. Do not add ham, bacon, pasta salads or high-fat dressings. Limit your croutons, cheese and nuts. Add boiled eggs without yolks for protein. Vegetables such as celery, tomatoes, peppers, and corn are good for filling you up. Careful with the high calorie breads served at salad bars- they are good on the lips, but terrible for the waist and hips.

10. Last but not least, avoid high-fat desserts such as ice cream, apple pies and cakes. Order the low-fat yogurt instead.
Eating out or driving through your favorite fast-food chains does not have to allow you to “break the laws” of good, healthy eating- Follow the rules, search the menu and order smart. GOOD LUCK!

If you would like some more help with your nutrition, a PerFit customised nutrition plan is for you. We sit down and create a sensible eating plan with the foods you like, to help you get the body of your dreams! Click on the free consult link at the top of this page to get started!

Why You Should Eat Five Meals A Day

Now, you may be asking yourself how eating 5 times a day could possibly be good for you! This eating plan, of course, consists of good, healthy foods along with goods habits- you cannot eat pizza 5 times per day to be a lean, mean working machine. The only thing you would be is a big blob of blubber! Foods high in carbohydrates, like pizza, drag you down, bloat you and deplete your
energy. It is time for you to change your habits and start eating light and healthy.
Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast. Your body needs source of protein and carbohydrate at breakfast. Continue your day eating a good source of protein, carbohydrates and some fats every 3-4 hours. Do not let your body go more than 4 hours without food as you may slow down your metabolism. What we are working towards is to raise your metabolic rate so you can burn calories all day long. Drink plenty of water before and after meals and throughout the day to curb your appetite. You want to flush out any toxins and excess fat in your body.

Try to plan your meals with the foods you enjoy. If you do not like tuna, do not force yourself to eat it. You will never stay consistent if you are dreading what you have to eat. Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car. We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might over eat.
There are going to be days that you might “fall off the band wagon.” For example, you might eat a high fat meal or over eat at dinner. If this happens, do not give up- just get right back on your eating plan the next day and your body will not be affected. If you thrown in the towel, that is where you get into trouble. If you make a mistake at work, you don’t just quit your job – you correct it and move forward. Remember, quitters never win and winners never quit.

Here are some tips to follow if body fat loss is your goal:
• Have your food steamed, baked, broiled or roasted.
• Eliminate any rich, thick sauces and soups such as bernaise, hollandaise, alfredos and sauces (marinara is a better choice).
• Remove skin and fat from chicken.
• Eliminate butter all together.
• Eat smaller portions- more often- never stuff yourself.
• Share dessert- do not eat the whole thing by yourself!
• Learn to just have a taste- if it is a food you cannot resist, stay away from it all together.
• Chew gum while baking- especially during the holidays.
• Ask for your salad dressing on the side- dip your fork in for taste.
• Do not go out to dinner starved- this will lead you to over eat. Drink water before your meals.

Schedule a free consultation if you would like more information on PerFit’s exclusive and revolutionary nutritional programs with guaranteed results! We tailor a meal plan (And a shopping list!) just for you with the foods you enjoy eating.

Maria Wins Your Best Body Challenge!

After 10 weeks of dedication, Maria Hartwich was the unanimous winner of the Ballarat “Your Best Body” contest, claiming over $2,400 in prizes. Maria lost over 15kgs of fat and saw her quality of life improve drastically as a result.

Local fitness/weight loss expert and creator of the contest, Julian Gaylor of PerFit Health and Wellness says that Maria’s transformation is great inspiration and motivation to others. “Maria’s transformation is testament to how regular exercise and sensible eating is all you need to see great changes in the body. Dangerous weight loss pills and extreme dieting is never the answer”.

Gaylor’s Your Best Body Challenge is part of the fitness and weight loss contest phenomenon started by the hit TV show, The Biggest Loser.  “That show really focused the nation’s attention on the benefits of participating in a contest, guided by certified personal trainers, in terms of the motivation and accountability necessary for success,” explains Gaylor. “It’s difficult to lose weight on your own. Anyone who’s tried and struggled knows that – and unfortunately, that’s the majority.”

All entries were judged by Gaylor, his staff and all sponsors. Both Perfit Health and Wellness and major sponsor Gems and Jewels have generously awarded Maria $1,000 gift certificates while Jeanswest , Skin Ski and Surf and Salon Boji have kindly given Maria a new look to go with her new body.  “It’s definitely a town effort,” says Gaylor, “we couldn’t do this without a lot of help.  We’re all very grateful for the way this challenge is being received and look forward to helping a lot of folk lose weight and get into great shape in the near future.”

Visit www.YourBestBodyBallarat.com.au to see the winners before and after pictures.

PerFit Christmas Party

On the evening of Tuesday December 15th we held a night of good food, fun and games at the studio for staff, clients, friends and families that have been involved with PerFit Health and Wellness.

Games involved the “Egg on Medicine Ball” races and water balloon throwing. We also had the drawing of the eagerly awaited “Train the Trainer” contest. Congrats to Scott & Tanya, Dean and Mark & Jess for winning a 1 hour session to train the trainers!

YOUR HOLIDAY SURVIVAL GUIDE

Well it’s that time of year again, things are starting to wind up and the festive season is upon us. Christmas day and New Years is just around the corner and with each coming week there seems to be more and more alcohol and finger food laden parties. Don’t get me wrong, they are great fun and you shouldn’t miss them but if you’re not careful, this holiday period has the potential to ruin your whole year of good work in the gym! Here are some golden rules to follow to avoid sabotaging your progress.

• Get a head start on your holiday fitness

In the few weeks leading up to the holidays, you should really try and ramp up the exercise to give you somewhat of a head start before the festivities hit. Not only will it get you into the routine of exercising, you will be fitter and healthier than usual which means you will have more “breathing space” of sorts to indulge during the holidays.

Secondly, if you really focus on proper exercise and eating well right now, you will be in good habits when things may get a little difficult.

• Don’t get too stressed out! Enjoy yourself!

When it all boils down, the holidays are a time to be happy and relax a little. If you worry too much about exercise and eating right you won’t enjoy yourself during this period. You need to accept the fact that your diet and exercise habits might not be perfect over this period and not to stress about it. In a month’s time when you are back into the swing of it all, it will just be a distant memory. Being mentally relaxed is also a big part of your health and wellbeing so stressing out over missing a session or eating too much every now and then won’t help at all.

• Have a break from work, not exercise

Sure, the holiday period is a time for relaxing and taking it easy but don’t let your exercise routine suffer too much. If you currently exercise 3-4 times a week and all of a sudden drop off to 1 or even 0 sessions each week, not only will your progress slow but you’ll probably find yourself going backwards.

As nice as it is to sleep in and then “veg” out all day, getting to the gym or even exercising outside for 30-60 mins 3 days a week will go a long way to helping you maintain your health and fitness levels. Did you know that exercising for an hour 3 times a week is less than 2% of your whole week? Its not the much at all, is it ?You’ll also get more out of the day as you’ll be more energetic. However if you feel the need to snooze afterwards….at least you’ve earned it!

• Christmas Day survival guide

Christmas day can be worse than other parties as it’s usually an all day event!  Here are some quick pointers to help you out.

-          If you eat from a smaller plate you will not eat as much as in your mind will still be eating a full plate (or two….or three!).

-          Eat lean meats such as turkey and chicken instead of pork and ham.

-          Cut back on the trimmings such as gravy and other sauces.

-          Instead of snoozing on the couch, participate in the game of backyard cricket or whatever game the family is into. If there is no game going, start one!

• Improvise on vacation

If the gym is your soul outlet for exercise, when you go away during the holidays you may be limited as to what you can do so it’s time to improvise. Getting outdoors and doing some cardio work such as running, cycling or swimming can be a great change of pace. You can still get a good resistance work out in without machines and free weights. You can do body weight exercises such as push ups, squats, dips, lunges, chin ups etc. If you have advanced to a point where you need more resistance you could fill a backpack and put it on your back while doing these exercises. You can also use suitcases and bags as makeshift weights and dumbbells. You’re only limited by your imagination!

If you are interested in getting some ideas for exercise programs you can do over the holidays when you are away, getting involved in our men’s only or women’s only boot camps may be just what you need. You will learn some great exercises that don’t require a lot of equipment to help maintain your fitness while not in the gym.  Check them out at www.BallaratBootCamps.com

• Don’t let the parties poop your progress

I’m all for letting my hair down and having fun at Christmas parties. It is the silly season after all isn’t it? The problem comes when you have multiple BIG parties where you over indulge on the alcohol and nibbles. It’s quite easy to consume 3-4 times your daily calorie allowance at one party (that’s not including the rest of the day’s food either!). Let’s put that into perspective- Let’s say you had 3 big parties where you really let yourself go. You would have consumed up to, or even more than 12 days worth of calories (most probably coming from sugar and saturated fat). Hypothetically (PLEASE DON’T DO THIS) you would have to not eat for the next 12 days just to counteract the damage.

To minimise the effects of these parties, make sure to exercise earlier in the day. You should also eat a good meal before going to the party. This will mean you have already filled up on good food and won’t be nibbling on junk at the party. You should also plan to only have 1 or 2 big parties and pace yourself or don’t drink at all at the others. Not only will your body thank you, but you will save money and chances are you won’t be the one doing something embarrassing!

I hope you all have a relaxing holiday period and this article will help you to maintain your health and fitness over this time. If you have any questions or would like some help in other areas, feel free to book a consultation at the top of the page!

HOW TO REVIVE YOUR MOTIVATION

Everyone at one point or another has struggled for motivation to exercise or to eat the right things. Have you struggled to get out of bed on a cold morning to get to that cycle class? What about not pushing yourself to get those few extra reps out on the leg press? Have you ever stopped your treadmill session halfway through as you couldn’t be bothered? If any of this sounds familiar, you know how hard it is to keep going when you’re not motivated. Here’s a few ideas to help you refocus and stay on track.

• Have specific goals.

I have mentioned this in a previous article but I’m mentioning it again because its so damn important. It’s so much easier to push yourself when you have a goal in mind. It gives you some purpose and direction. You know there is something great that is waiting for you at the end of your journey. If you don’t have a goal, get one!

• Turn the main goal into a “goal journey”

It’s always great to have long term goals such as waiting to lose 20kg of body fat or to squat another 60kg but sometimes these goals are just too distant. The accomplishment of these goals can be months or even years away, so it’s easy to lose motivation .The best thing to do is to break the one big goal into multiple smaller goals which I call a “goal journey”. If your aim is to lose 20kg of body fat, instead make it into 4 goals of 5kg or any other increment. You could have 20 goals of 1kg if need be. Once you reach the first goal, you feel good about yourself as there is the feeling of accomplishment. Chances are you’ll be even more motivated for the next goal as you’ve proven to yourself that its possible when you break it down into baby steps!

• Personal training

If you are really finding it hard to push yourself or struggle for direction when training, a personal trainer can be the perfect injection of motivation. They’ll push you to the limits you didn’t think was possible, all the while making sure you are exercising safely. Having someone there to encourage you to go that little bit heavier, longer or faster can really make the difference between success and failure.

Personal trainers can also help you set realistic goals and help you track them through various methods such as measureing body fat percetage and performance in the gym. It will keep you accountable as you’ve made an appointment you HAVE to go to as no one likes wasting money.

• Have pictures

Did you know that being able to visibly see something can help you to understand and comprehend it 400% better than just writing it down (you do write down your goals?….. don’t you?).  If there is an ideal body type you are looking to achieve, try and find a picture of it and put it somewhere where you will see it constantly. This might be at your desk, on the back of the toilet door or even on fridge door so you see it when feel like snacking!

With picture up, you will constantly be reminded of your goals and it will help you to stay motivated. If you are trying to get back to a body shape you used to have, keep a picture of your old (soon to be new) body to remind you how could you can/will look if you keep at it. You can even take pictures of yourself every month and see the gradual changes. This in itself is like a goal journey.

• Training partner

Having a training partner can be great as you can help to push each other and keep each other accountable. If you agree to meet someone at the gym at a certain time, you will feel guilty if you don’t turn up. You’ll be letting both you and him/her down. Its good to have a training partner who is around the same fitness level as you, but it’s even better if they are slightly fitter and motivated. You always want to surround yourself with people who will pull you up, not drag you down.

• A new program

Training can get stale and stagnant if you keep the same program for too long. As you keep doing the same training program over and over, the progressions you make will start to slow and you may get to the point where you plateau!  This is dangerous for your motivation and attitude towards fitness as you may be disheartened at the lack of results and stop training all together !

• Have a rest week

As I write this I am currently having a rest week. I have one every 8-12 weeks. The last week or so I’ve had sore and aching joints and my energy levels in the gym have not been great. These are signs that its time for a break.  It allows my body to rest and get rid of any niggling injuries. Dont worry about losing all of your gains in your rest week. Sometimes I even come back stronger as my body is fully rested and fresh. By the end of a rest week, I’m itching to get back into it again.

If you would like some more information on how PerFit Health and Wellness can help you with your goals, visit www.perfit.com.au and book in for a free consultation to find out about our training packages.

Yours in good health and wellness,

Julian Gaylor

Owner of PerFit Health and Wellness

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