If your body composition is not improving, something needs to change. If you have been training for months and not seeing the results you want, something needs to change. Whether that be the timing of your intake (it could be as simple as that), the intensity of your training (remember – you don’t need to train every single day to achieve results…training at an intensity high enough through training or sessions that get your heart rate up, 3-4 days a week can be enough), or most likely – what you are putting in your mouth.
Progress can start from something as simple as changing the way you think about food, cutting down that chocolate bar from 5 days a week to 4 (baby steps) or including a workout before going out for a high carb meal out. Start small! Are you mindful of what ingredients are in the foods you are eating? Are you aware that liquids count as calories too (especially alcoholic drinks)? Are you getting the vitamins and minerals you require? Are you getting the minimum amount of calories/day to see your body functioning at it’s optimum and to support your level of activity? Someone who sits a desk all day, and trains 1-2 times/week will not have the same energy requirements as someone who works on their feet all week and trains 1-2 times – even if they had the same goal of fat loss. There is not only that to consider but also your body type, and your tolerance to carbohydrates. If you are 100% happy with how you feel, look and perform, that is fantastic, but I haven’t met many people who are – so we can all become more mindful about what we are feeding our temple.
Don’t become overwhelmed by all of the information out there. Don’t jump from diet to diet, following the latest fads. You may get the results you want in the short term, but if you can’t possibly maintain that way of living you will soon be back where you started, or worse off. There is so much to learn from people like Sarah Wilson (Author of “I quit Sugar”), Donna Gates “Body Ecology” and John Beradi (Precision Nutrition) – who all have one thing in common (In my opinion): striving for optimum health in a way that can be maintained long term.
For any female who has been on the contraceptive pill, taken antibiotics or has a diet high in sugar – you MUST read “Body Ecology” by Donna Gates. If you then decide that you want to try to cut out refined sugar, grab a copy of Sarah Wilson’s “I quit Sugar” and enjoy her recipes that all exclude refined sugar (and don’t taste sugar free). Be realistic about the way you choose to move forward in terms of nutrition. I know myself well enough to realise that from time to time I will want to have a bar of chocolate, or a glass of wine, or salmon benedict. So for me, allowing myself refined sugar 2 days/week (if at all), seems to be something I can maintain. It gives me that window of freedom which eliminates the guilt of cutting something out 100% and then failing or feeling resent! By cutting out the majority of refined sugars, introducing a greens supplement (if I don’t feel I am getting enough from whole foods), and focusing on balancing acidic foods with alkaline foods, my body deals with sugar better when I do have it. But to be honest…as I move closer to wellness, I’m finding I want it less. This is of course along with other practices I have put into place: the inclusion of whole protein (where possible) with every feeding, the timing of carbohydrates, eating every 3-4 hours and making sure my post workout meals include carbohydrates and protein – vital for replenishing energy stores, recovery and muscle growth.
Dietary record for Day 24:
Breakfast: Protein shake (1 banana, 1/3 cup coconut milk, 2/3 cup water, 1 scoop vanilla protein)
Snacks: slice of nut/seed loaf, 1 apple, 2 x homemade chocolates
Lunch: chicken and roast vegetable wrap, 2 flax crackers,long black with 1T honey
Dinner: bowl of chicken and sweet corn soup, toasted chicken and roast veg wrap (with cheese and 1T sour cream)
RPM Xpress (30 min) 9am
Flex & Stretch (45min) 12
Bootcamp (Boxing & circuit) 6pm – want to join the fun? click here to book your FREE Trial classes!