Category: Get Healthy Blog

Here is a perfect breakfast option!

‘Paleo’ muesli

10 grams of all of the following nuts/seeds. Bake at 150C for no more than ten mins/ till the shredded coconut is golden brown, watch out its quick to burn!

• Coconut oil
• Shredded coconut
• Macadamia nuts
• Cashew nuts
• Walnuts
• Almonds
• Pumpkin seeds

Place on top of some probiotic low carb (low carb equals 3-6 grams of carbs per 100ml of yogurt)

For more healthy and balanced breakfast ideas, contact me for a free 15 minute consultation.

Sean Neal

Do you ever go for that low fat food option because you’re ‘trying to lose weight’? Unfortunately that’s one of the best ways to kneecap your weight loss attempt.

Basically, there are two sources of energy we want to use to power our daily activity: carbohydrates and fats. How we make up our diet will define whether we gain weight or burn fat. Trust me, it’s easy to misunderstand nutritional information but this blog will simplify it.

So how do we increase our ability to burn fat and lose weight? Easy! We need to consume a diet of high quality protein and fat, with very limited carbohydrate intake. When we limit our carb intake, our body then conserves these carbs and we start burning stored fat instead.

If we are trying to lose fat should we avoid consuming it? No, as long as our foods come from natural, raw sources. Eating fats before a workout will actually increase your ability to burn fat. Do this over a longer period of time and your body will become more efficient at utilising your fat sources- ultimately burning more fat!

Contrary to popular belief, increasing healthy fat intake (eggs, nuts, seeds & avocado) does not increase cholesterol levels. So drop that whole grain bread now, along with pasta, rice, oats, grains! And get your hands on the following:

• Eggs
• Beef
• Chicken
• Fish
• Pork
• Lamb
• Turkey
• Nuts
• Seeds
• Avocados
• Feta
• Goats cheese
• Coconut oil, flakes, cream, milk
• Oils- olive, avocado, macadamia

One important note to make, is with this high protein/high fat diet change, your exercise must also be altered to make the most of your dietary efforts.

For the right exercise plan to torch body fat, or if you’re having trouble losing weight and would like some help to find out the best way to approach nutrition and exercise give me a call/text/email I’m happy to help!

Sean Neal

(P) 027 461 5108
(E) sean.neal@innovativeresultspt.com

What it took for 2 stacks:

• 1 (14.5 oz) can refried beans
• 3 Tbs. lime juice (or lemon juice)
• 1 jalapeno pepper, minced (seeds removed for less heat)
• 1/2 cup chopped coriander, plus more for garnish
• 2 cups chopped cooked chicken
• 1/2 red capicum, diced
• 8 corn tortillas
• 1 1/2 cups shredded cheese (colby’s our fav)
• 1 avocado, sliced
• 2 green onions, sliced

Preheat oven to 200c.

In a large bowl, combine the beans, lime juice, jalapeno pepper and coriander. Stir until well mixed.

Lightly coat a large baking with cooking spray. Arrange the tortillas in a row on the sheet. Place in the oven and bake for 3 minutes. Flip and bake 3 more minutes. This just starts the tortilla crispin’! Go ahead and start a band called Tortilla Crispin’.

Evenly spread the bean mixture over each tortilla. Top with chopped chicken, dice red capicum, cheese and green onions. Carefully stack the tortillas, 4 to each stack. But I guess you could have done that math. Sorry.

Slide her back into the oven for 20 – 30 minutes, or until the cheese is bubbly and the tortilla edges are golden and crispy.

Garnish each stack with sliced avocado, coriander leaves and fresh lime juice!

Enjoy and happy Cino de Mayo!!

spotted at: www.bevcooks.com/

When it comes to weight loss, it’s calories that count. Fad diets may promise you many things but weight loss ultimately comes down to burning more calories than you take in. You can do this by eating less calories and increasing calories burned through exercises.

Calories basics:

• Find your calorie maintenance level – click on this link to calculate your calorie intake: http://www.calculator.net/calorie-calculator.html
• Write up a meal plan that has around 300 fewer calories than your maintenance level
• Try the meal plan for a week and adjust accordingly e.g. if you are losing weight too fast then bump up the calories and if you are not losing any weight then eat less calories

Goal setting is also important for weight loss – Get in touch with me for a FREE consultation. I will be happy to help you with your weight loss goals and create a customized nutrition plan for you.

PT Lucas

027 461 5125
Lucas.goodwin.trainer@gmail.com

So you’re ready to clean things up and get your nutrition on track, here are a few things you need to consider before diving into a strict ‘diet’ to lose those extra kilos or to gain solid muscle.

1. Write down EVERYTHING that you eat and drink for 4-7days, this way you can see what you are consuming and pick out the obvious “bad foods”.
2. For the following week, take out the obvious “bad foods” e.g. takeaways, fizzy drinks, chocolate.
3. The third week is when you start to introduce specific healthy foods such as fish, lean meat, veggies and fruit.
4. If you can successfully cut out the bad foods for the two week period, it’s time to get a little bit stricter and start looking at a nutrition plan.

After a few weeks of planned eating you should have formed a healthy eating habit and you will no longer reach for bad foods but healthy alternatives

Keep in mind, the common belief that creating a new habit takes around 20-30 days. So the key to being successful in changing your eating ways is to start SLOW and consider the change for life rather than a ‘diet’. You will be far more successful if you get into the habit of healthy eating as a lifestyle choice rather than a select period of time.

Why not give it a try? Email me your food diary for a 4-day period and I will be happy to meet with you and make some recommendations to get your nutrition on track!

Lucas Goodwin

Ph. 027 461 5125
Lucas.goodwin.trainer@gmail.com

Many people believe that eating carbohydrates = fat and weight gain. This myth should be dubunked right now. Only when you eat an excess amount of, or the wrong types of carbs are when they can be stored as fat.

Carbohydrates are the body’s main source of energy, without them you would have no energy, be irritable and may not be able to think straight. Basically, the body needs carbs to function correctly- especially when following an exercise program.

So, what should you eat??

Slow digesting carbs such as grains, oats, whole grain pasta, brown rice and kumara. These will give you the required energy you need throughout the day and will not be stored as fat (as long as it’s in moderation)

Foods that contain fast digesting carbs such as fizzy drinks, white bread, white pasta/rice and sugary cereals may give you a quick spike in energy levels but will you won’t have enough time to burn that energy and it may be stored as fat .

As long as your carb intake fits your macronutrient ratio (what is this? email/call me) for the day you should not put on body fat from carbs.

Lucas Goodwin

Ph. 027 461 5125
Lucas.goodwin.trainer@gmail.com

Protein is one of the body’s main building blocks for muscle, bone, skin, and other tissues.Protein shakes contain essential amino acids that help your muscles, bones and organs recover and repair themselves after exercise. While shakes should not replace good quality foods like meat, fish and dairy- they are great way to supplement your normal meals, especially straight after a workout.Here are some benefits of protein shakes:

• A whey protein shake is a great way to get fast digesting protein into your body after a workout.
• Can help with building muscle mass
• Weight loss
• Decrease recovery time of muscles
• Increase immune system function
• Help with power and strength

If you want to spice up your shake, try this recipe spotted at Shape.com

PT Lucas

Ph. 027 461 5125
Lucas.goodwin.trianer@gmail.com

Drinking water is one of the most important factors in fat loss and shouldn’t be over looked when you are trying to cut those extra kilos this summer.

Are you drinking enough water?? Chances are you’re not! If you’re thirsty- you’re already dehydrated!

Here are three major benefits of drinking water:

1. Water keeps you hydrated

Dehydration causes your body to slow down your metabolism. Water helps metabolise stored fat. So when you drink more water your metabolism is accelerated and allows you to burn stored fat.

2. Transportation of nutrients

Water transports nutrients around the body that comes from food. Drinking more water will have huge benefits for organs, getting the nutrients they require for maximum efficiency. Water also flushes toxins from the body, which can be elevated during exercise.

3. Water helps with calories.

When dieting or eating low calories it can be a struggle to feel full. Water helps hunger cravings so you don’t overeat. When you don’t drink enough, you can feel sluggish: water helps you feel more energised throughout the day.

So, make sure to drink plenty of water, especially while exercising!

Water recommendations for an adult: Men: 3L daily Women: 2.2-2.5L daily

For more info about nutrition plans or to find out more about personal training, please contact me: lucas.goodwin.trainer@gmail.com