Do You Look Bloated? Avoid These 3 Foods to Beat the Bloat


Holiday pictures are right around those corner….those office Christmas parties and New Year’s Eve celebration photos just waiting to be snapped.

I know you don’t want to look bloated, so I am going to give you 3 foods to avoid, and 3 foods to eat instead.

And besides holiday temptations, around the holidays people tend to be more stressed out anyways due to family obligations and end of the year deadlines and eat things that cause them to bloat…and being bloated drains your energy.

So here are 3 foods to avoid so you can keep your energy up, and keep a double chin and bloated belly at bay.

Belly Bloaters:

1. Frozen Dinners: Sodium is usually added to most frozen dinners to increase shelf life and boost flavor, but they usually have WAY too much sodium for a single serving and they can cause you to retain water and feel bloated.

2. Beer: Beer is carbonated, so it will bloat your belly….and research has shown that alcohol can cause an overgrowth of bacteria in the small intestine, which also causes belly inflation.

3. Diet Soft Drinks: Besides being carbonated like beers, diet soft drinks are full of artificial sweeteners that your body has a lot of difficulty digesting, which causes even more bloating.

Try to avoid frozen dinners, beer, and diet soft drinks for the month of December…and save room for all of the delicious foods that will be waiting for you during the holiday parties and family dinners.

Here are some things to eat instead:

Bloat Beaters:

1. Bananas: Bananas are packed with potassium, which acts as an antidote to the bloating effects of sodium. If you had some really salty food and are feeling gassy and bloated, grab a banana and watch the bloat disappear.

2. Peppermint: Peppermint has been shown in studies to help fight off cramping and gas and is a great stomach soother. The next time you are feeling gassy or have an upset tummy, make yourself a cup of peppermint tea. It’s great for these cold winter months also.

3. Cucumber: Cucumbers are perhaps the best bloat beaters out there because they contain quercetin, which reduces swelling and is a great anti-inflammatory. Make a simple cucumber salad or cut up some cucumber pieces and add it to a glass of water for a quick and refreshing drink.

Hope you found these tips useful….my favorite belly bloat trick is the one I mentioned above…adding cucumber pieces to water.

I like to take a big bottle of water with me everywhere I go, and adding cucumber gives it a delicious flavor and I find myself drinking more water because of it.

What You Should Eat To Improve Thyroid Health


this article has been taken from written by Dana James, you can read the original article here

You knew you had a thyroid issue. It just took your labs a couple of years to catch up. If you were lucky, you were prescribed magic pills and you shed your excess weight, your energy bounced back, your bowel movements became regular, and your bouncy shining hair landed you in a Pantene commercial.

If you weren’t so lucky, the pills didn’t work. You felt like a frumpy, fatigued and constipated version of yourself. Caffeine and sugar became your energy crutch.

Then some glowing beauty arrived. She handed you a green juice with kale, spinach, cucumber, ginger and lime. You sucked up this godlike elixir feeling it re-energize every cell in your body. Green juices became a daily practice. You felt invigorated.

You started reading blogs about food and your thyroid. Then you saw it: don’t eat raw cruciferous vegetables if you have a hypothyroidism. WHAT? I mean, what was in your green juice? Raw cruciferous vegetables. How could these babies be bad for your thyroid? They were making you feel so good.

But as you continue reading, you see contradictions. Eat broccoli, kale and spinach to help boost glutathione levels to restore thyroid function. You’re confused. You push the green juice away in disgust! You eat a gluten-filled sandwich because you feel sorry for yourself and the blogs told you not to eat gluten, but you just don’t know anymore!

As a nutritionist and a woman who reversed her own sub-clinical thyroid condition in three months, I’d like you to have a broader picture of food and your thyroid.

Here’s what to eat (and why) to improve your thyroid function:

1. Cruciferous vegetables.

Eat them raw, cooked or juiced. I know you’ve been advised not to eat them raw, but doesn’t it strike you as strange that plant foods with the richest source of cancer-preventing phytonutrients would inhibit thyroid function? It did to me. If this was true, what was the mechanism behind it and where was the research on humans?

Back in the 1950’s, scientists questioned if certain foods had goitrogenic properties, which is the ability to produce a goiter because they suppressed thyroid function. Cruciferous vegetables were implicated because their raw glucosinolates (the precise phytonutrients that are cancer protective) might inhibit the intake of iodine. Might inhibit the intake of iodine? If that’s the reason, you’re missing out on a whole host of benefits from eating cruciferous vegetables on the possibility that they might knock out iodine. The far more sensible approach is to ensure sufficient iodine levels (see point 3).

In terms of human research, studies suggesting a strong link between cruciferous vegetables and thyroid disease are limited. Type “raw cruciferous vegetables” and “thyroid” into the ncbi database and you’ll find one incident from 1945 when a Chinese woman who ate 3.3 pounds of raw bok choy daily for several months and suffered myxedema. The vast majority of the research supports the consumption of cruciferous vegetables to prevent thyroid cancer.

Ask questions any time plant-based food is implicated in a negative health condition. Ask how it works and where the research on humans is, then make your decision.

2. Brazil nuts.

These are the richest dietary source of selenium, which is essential in converting thyroxine to its active form, T3. Sometimes people with Hashimoto’s are advised to avoid selenium. You need selenium for glutathione production to help decrease thyroid antibodies. Snack on three Brazil nuts per day.

3. Sea vegetables.

Sea vegetables are rich in iodine. Iodine attaches to tyrosine (an amino acid) to form thyroxine. If you have insufficient levels of iodine, it becomes a rate-limiting step in the production of thyroid hormones and you’ll inhibit your thyroid function. Snack on nori dusted with sea salt, make nori wraps filled with avocado, wild salmon, sweet potato, sprouts and mache, add hijiki to a kale and pumpkin seed salad, eat wakame in a miso soup or add dulse to a butternut squash soup.

4. Chlorophyll.

Drink a shot of chlorophyll upon waking to help boost energy levels and remove heavy metals that may be inhibiting thyroid function.

5. Maca.

Helps to balance the hypothalamus and pituitary, which release TRH (thyroid-releasing hormone) and TSH respectively. These hormones regulate thyroxine levels. Maca also contains zinc, B vitamins and iron, which are all required for optimal thyroid production.

6. No gluten.

If you have Hashimoto’s, you must avoid gluten, because it can initiate thyroid antibody production. I’ve seen TPO levels drop from the 1000s to less than 30 just from removing gluten.

7. No soy protein isolate.

While the research on fermented soy and thyroid function is mixed, soy protein isolate should be avoided. This means no junky soy foods like soy cheese, soy yogurt, energy bars with soy protein isolate, soy burgers and soy-based “meats.”

Eat clean and smart, take the right supplements, manage your stress levels and avoid environmental toxins, and you’ll have the ability to potentially reverse your thyroid condition.

To understand more about your thyroid, I recommend reading Dr. Amy Myers’ post on Ten Signs You Have A Thyroid Problem.

How to Maintain a Healthy Weight While on Holidays

While I count the days until my first holiday in over 4 years, I’m planning on not gaining any weight. Yes, I plan on eating delicious food and drinking while soaking in the incredible history, landscapes and traditions and sunshine of Bali, Indonesia. Here’s how to lose weight and keep your fat-burning metabolism revved up while on vacation.

how good is coconut water - so refreshing

Step #1 – Eat more protein: Lamb, chicken, steak, calamari, salmon, eggs, turkey, pork, and even some dairy products have played a main role in my diet. Research shows that animal protein boosts your metabolism and helps you lose weight. So don’t skimp on protein, ever, especially on holiday. It also keeps you full, longer. I’ll be honest, I love food, and I know that not everyone will do this on holiday, but it is NOT that hard if you prepare, if you eat a high-protein diet, and you learn to enjoy real food treats (the locals know how to do it, with their traditional eats that you can get in the market…delicious!).

Step #2 – Stay Active & Have Fun: Get up on your feet. Walk the area. Take in the sights and smells and sounds of where you are visiting. Kick off your day with a short workout. Even on the busiest of holidays you always have time for a 4-Minute Success Session, even if it’s “just” 8 rounds of Punisher Squats done in place in your hotel room. No excuses! You can do it. Even your kiddos will have fun joining in for a few minutes, and then you can head off to Disney parks, the beach, Grandma’s, or tours of the city you are visiting knowing that your fat-burning metabolism will be running as fast as possible even as you “take the rest of the day off”.

Step #3 – Ignore What I Said in Step #1…some of the time… And have a reward meal day…once per week. Save up your treats and indulgences for one day. (But keep your protein intake up 7 days a week.) Enjoy your favorite holiday treats. Take the kids for ice cream, or a banana split as we used to enjoy with me back in the early 80’s when we’d spend Sunday evenings sitting around the fire in the backyard with a big bowl. Make memories through special occasions. But remember, not every meal has to be a cheat with treats. Besides, too much junk makes you tired. Stick to Step #1 most of the time, and then get your camera ready and cherish the moments of these extra-special meal occasions. These 3 simple steps, taking very little effort, will help you lose weight for life, while working and while on vacation.

Why You Need Protein in Your Diet


Why You Need Protein in Your Diet


Protein is an essential nutrient found in animal products, nuts, and beans. The name protein name comes from the Greek word protos, which means “first.” Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions.

To visualise a molecule of protein, close your eyes and see a very long chain, rather like a chain of sausage links. The links in the chains are amino acids, commonly known as the building blocks of protein. In addition to carbon, hydrogen, and oxygen atoms, amino acids contain a nitrogen (amino) group. The amino group is essential for synthesizing (assembling) specialized proteins in your body.

The human body is packed full of proteins. Proteins are present in the outer and inner membranes of every living cell. Here’s where else protein makes an appearance:

  • Your hair, your nails, and the outer layers of your skin are made of the protein keratin. Keratin is a scleroprotein, or a protein resistant to digestive enzymes. So if you bite your nails, you can’t digest them.
  • Muscle tissue contains myosin, actin, myoglobin, and a number of other proteins.
  • Bone has plenty of protein. The outer part of bone is hardened with minerals such as calcium, but the basic, rubbery inner structure is protein; and bone marrow, the soft material inside the bone, also contains protein.
  • Red blood cells contain haemoglobin, a protein compound that carries oxygen throughout the body. Plasma, the clear fluid in blood, contains fat and protein particles known as lipoproteins, which ferry cholesterol around and out of the body.

About half the dietary protein that you consume each day goes into making enzymes, which are specialized worker proteins that do specific jobs, such as digest food and assemble or divide molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals.

Your ability to see, think, hear, and move — in fact, to do just about everything that you consider part of a healthy life — requires your nerve cells to send messages back and forth to each other and to other specialized kinds of cells, such as muscle cells. Sending these messages requires chemicals called neurotransmitters. Making neurotransmitters requires — guess what — proteins.

Finally, proteins play an important part in the creation of every new cell and every new individual. Your chromosomes consist of nucleoproteins, which are substances made of amino acids and nucleic acids.

6 Best Sources of Protein

1. Fish (Line Caught)

It is recommended to consume at least two servings of 75 grams or ½ cup of fish each week. Choose fish such as char, salmon, herring and rainbow trout.

Most fish contains about the same amount of protein as meat, and provides Omega-3, iron and vitamin B-12, important for energy. It’s also a healthy swap for some popular meat options. For example, ounce for ounce, a salmon steak has one fourth the saturated fat of beef steak.

Amount Protein Content Calories
198g (salmon) 41g 400


2. Eggs (Free Range & Organic)

One medium egg contains just 70 to 85 calories and about 6.5 grams of protein. That means three eggs provides 19.5 grams of protein: the average woman needs about 50 grams a day, so that’s almost half of your daily intake. (Actual protein needs depend on your weight and level of activity; talk to your healthcare professional to get specific requirements for you). Eating a three-egg Spanish omelette, or three scrambled or poached eggs on toast, will keep you full for hours.

Amount Protein Content Calories
1 medium egg 6.5g 189

3. Lean meat

If red meat is your preferred source of protein, choose the leanest cuts to reduce the added fat. Lean options such as steaks and extra lean ground beef may cost a little more but the benefits are priceless.

Amount Protein Content Calories
210g 66.2g 372


The DASH (Dietary Approaches to Stop Hypertension) Diet recommends 175 grams of lean meat a day. Following this diet can lower your blood pressure by 8.9/4.5 mmHg, reducing your risk of heart disease by 15 %and your stroke risk by 27 %.
4. Nuts and legumes (Soak Prior to Cooking & Eating)

Legumes can be considered the perfect food. They contain more protein than any other plant food, are high in complex carbs and low in fat. A cup of cooked lentils will provide nearly 18 grams of protein, comparable to a serving of T-bone steak.

Nuts are a great source of protein and good fats (mono and polyunsaturated). They are also a slow-burning food, leaving you feeling full longer. Studies have shown that nuts can even help people lose weight.

Amount Protein Content Calories
Almonds raw 1.2g 0.2g 7
Lentils 198g 13.5g 152


5. Poultry (Free Range & Hormone Free)

Chicken and Turkey are a great sources of protein and low in saturated fat, especially if you choose skinless white meat. A 3-½ oz piece chicken breast will provide you 21 grams of protein. In addition to protein, poultry provides good amounts of B vitamins and zinc. Turkey even provides other nutrients that are being studies for their connection to alleviating depression.

Amount Protein Content Calories
140g (chicken) 43.4g 231


6. Low-fat dairy (Biodynamic & Organic)

Dairy is not just important for bone health. The protein in low-fat dairy products, such as Biodynamic yogurt and milk (available at health food stores), also helps to maintain healthy blood pressure.

Food Standards Australia and New Zealand recommends adults have 2-3 servings of milk and alternatives every day. Two cups of Biodynamic milk each day will not only boost your protein intake, but will also provide adequate vitamin D.

Amount Protein Content Calories
Yogurt Natural Plain 200g Tub 12g 176


To Carb or Not To Carb That is the Question

Have you ever heard that you should avoid carbohydrates if you’re trying to lose fat?


Well, that’s a bunch of nonsense. 🙂

Sure, there’s a time and a place to go low-carb, but there’s nothing “bad” about carbs so long as their the unprocessed, fibrous variety.

That said, there is one little rule that you should always strive to employ when consuming your favorite carb, and that’s this:  avoid combining fat with carbs.  In other words, limit your fat intake whenever you’re eating carbs.

Why?  When you consume fat, fatty acids are released into the blood stream.  When you consume carbohydrates, the storage hormone insulin is released in to the blood stream.  Fatty acids + insulin = fat storage.

On top of that, insulin also causes certain fatty acid “transporters” to activate within the body’s fat cells, making fat storage even easier.  Essentially, the “deadly combination” that it’s always best to avoid is having high levels of fatty acids and high levels of the storage hormone insulin (caused by carbohydrate consumption, particularly higher glycemic carbohydrates) in the blood stream simultaneously.  How can you avoid this?  Avoid eating fat with carbs, and vice versa.

Here’s a good rule of thumb:

If you are eating fat, limit your carbohydrate intake to less than 10 grams in that meal.

If you are eating carbs, limit your fat intake to less than 10 grams in that meal.

Simply by avoiding carbs and fat in the same meal (without even having to change the amount of food and/or calories you’re eating), you’ll create a more optimized fat-burning hormonal environment in your body and you’ll begin seeing faster results.

The Paleo Diet: Saviour or killer?

paleo-dietAt first glance the Paleo Diet seems to make sense…
The idea behind it is pretty simple. Because our bodies weren’t
designed to handle the more recent changes in our diet it makes
sense to go back a million years or so and eat like our Palaeolithic
The recent changes, being things like refined sugars, starchy carbs,
grains, legumes, dairy products, processed food…and junk food.
The logic behind it: Our ancestors didn’t get diseases such as
diabetes and heart disease and if you eat like them today, neither
will you.

But is the premise flawed?
Bestselling author and food expert Michael Pollan in an interview
with the Huffington Post recently said…
“The fact is we’ve changed since then (the Palaeolithic era.) We
have evolved. We didn’t, for example, produce enzymes to digest
grain back then. We didn’t produce enzymes to digest lactose – the
sugar and milk. So we have evolved. We are not the same body
that was eating in the cave.”
Plus many experts say the science is still out on what portion of
their diet was animal-based and what portion was plant-based.
With that in mind, let’s take a look at the Paleo Diet to see if it
makes sense.
First off…

What can you eat on the Paleo Diet?
Animal based proteins such as meat (preferably grassfed)
eggs and fish. Fruits and Non-starchy Vegetables
(lettuce, asparagus, green beans, broccoli, cabbage,
Brussel sprouts, cauliflower, spinach.) Nuts (almonds,
walnuts, cashews, pecans, pistachios) and seeds (such as
pumpkin and sunflower seeds.) Plant-based oils (olive
oil, walnut oil, grapeseed, coconut.) Herbs and spices.

What do you avoid eating on the Paleo Diet?
Dairy (no milk, yogurt, ice cream or cheese.) Grains.
Legumes or beans (no peanuts or peanut butter, no
black or baked beans or anything with soy in it.),
Starches. Alcohol. Processed foods. No sugars or sugar substitutes.
No high fat meat such as salami, bologna, pepperoni, hot dogs,
ground meat, or ribs.
What other diets are similar to the Paleo Diet?
The Paleo Diet is big on protein, low on carbs. Other diets with a
similar focus are the Atkins Diet, the South Beach diet, Sugar
Busters, and the Dukan diet.

Pros to the Paleo Diet
– If you strictly adhere to it you will be eating a diet
without preservatives, chemicals or additives.
– You will potentially lose weight, for the most part, due to
your avoidance of processed foods, fast foods and sugar.
– It eliminates white refined carbohydrates from your diet
which tend to increase your blood sugar level and have
little nutritional value.
– It encourages you to eat plenty of vegetables and reduce
your sugar intake.
– You will eat less salt. High levels of salt contribute to
high blood pressure and risk of heart disease and stroke.
– It expunges processed foods from your diet.
– It encourages the consumption of meat that has been
humanely raised and pasture fed.
– There’s no calorie counting

Cons of the Paleo Diet
– No grains. Grains are an important source of fiber and
nutrients have been associated with significantly lower
risk of heart disease and diabetes.
– No legumes. Among other benefits, research has shown
that legumes help lower your risk of heart disease and
stabilize blood sugar for people with diabetes.
– A large reliance on meat. Meat has been linked to the
increased risk of disease.
– Very restrictive. Which means it might be hard for some
to stick to it long term.
– It can be pricey and time-consuming.

How much meat do you eat on a Paleo Diet?
A sample one week Paleo Menu from the Authority Nutrition
website included a total of 15 meals that involved eating some type
of meat.
For a normal sized male, the Paleo diet generally contains between
150 and 200 grams of protein a day. This amount is about three to
four times more than recommended by the Centers for Disease
Control and Prevention (CDC.)

What’s wrong with eating that volume of meat?
For starters, animal based products which include meat,
fish and dairy, are rich in saturated fat, cholesterol and
arachidonic acid. These three elements are associated
with cancer and heart disease.
In his book The End of Dieting, Dr. Joel Fuhrman points
out that animal protein stimulates the rise of cancer
promoting hormones within the body – especially insulinlike
growth factor (IGF-1).
And while IGF-1 is important to the body during infancy
and childhood, later in life it accelerates the aging process
and promotes the growth, proliferation and spread of
cancer cells.
Fuhrman writes that “elevated IGF-1 levels and linked to
an increase risk of several types of cancers including
colon, breast and prostate cancer” citing a May 2009 study
by the National Cancer Institute.
Plant foods such as seeds, greens and beans don’t raise
your IGF-1 levels.

In Conclusion…
Some of the ideas are good.
Most every diet agrees that eating more vegetables is the
right thing to do.
And fruits are a healthy component to most every diet.
But lack of bean and grain consumption is a concern. As is
loss of diary (to some anyway.)
And the extreme focus on meat could cause you dire health
concerns down the road.
Taking all this into consideration, it’s not a big surprise
that in its 2014 rankings of “Best Diets Overall,” U.S.
News, listed the Paleo Diet (tied with The Dukan Diet) in
last (#31) place.

16 Foods That Contain This Fat Fighting Ingredient

food11Hey there,

Today you’re going to learn about a fatloss revelation that I’m going to share with you today. Did you know that “secret ingredient” foods are by far the best fat burning foods you can possibly eat? you may ask, what are you talking about? Well, here’s a list of some of the foods you can include in your home-cooked dinners each week, each of them containing the magic “secret ingredient”:

• Filet Mignon
• Spinach
• Apples
• Blueberries
• Cranberries
• Cherry Tomatoes
• Fresh Mozzarella
• Olive Oil
• Balsamic Vinegar
• Carrots
• Broccoli
• Cauliflower
• Blue Cheese Crumbles
• Wheatberries
• Walnuts
• Pumpkin Seeds

You could even include all of them in a single family meal. I’m not kidding when I say dinners of this size can be a regular part of your regular fat-burning diet. And I’m not lying when I said that ALL of the above foods are made up of secret ingredients.

Do you know what secret ingredient all of these foods have in common?

Simple: ALL of these foods have only ONE ingredient – the food they are.

Broccoli is made up of broccoli – that’s it.

The ingredient list for raw walnuts? Raw walnuts.

Hey, what’s in those cherry tomatoes? Go on… you know you know the answer! You guessed it…Cherry tomatoes!

The absolute best fat-burning foods are one-ingredient foods — whole foods that contain only one ingredient.

They’re natural. They’re not processed. They contain vitamins, minerals, antioxidants, fiber, and more…in their natural form.

Many folks ask me to analyze their diets and I find that they’re full of highly processed, crapola foods. If it comes in a box, throw it out. Instead, try this for just one week:

Eat only natural, unprocessed one-ingredient foods: meats, fruits, vegetables, oils, nuts, legumes, and seeds.

See how much better you feel. See how much better you LOOK.

Want to know a bunch of other foods that burn fat? Our trainers give all our clients simple little tips that you can use click here to get started (along with the results):


Eat Naughty, Feel Great and Eating Healthy

Throw away your tickets to the guilt trip


eating healthy and tim tams

I know there are many times when I’m trying to make positive behaviour changes to my eating healthy and exercise habits, I’m constantly been tempted by your favourite ‘poor food’ or ‘treat’. One of my favourite foods are tim tams by the way.

Knowing you must stay on the ‘straight and narrow’ to reach your goals I tend to force myself not to eat these foods for days or even months. But then, something happens which always seems to make me lose control and I succumb to the temptation demons and eat a little bit…

This tends to make me feel so guilty that I decide I may as well have some more… I think to myself well ‘well I’ve already gone off the wagon so what’s the point?’ Then before you know it I feel like a failure for slipping up, and find myself tearing into mouthful after mouthful . Stricken with guilt, then I decide to hammer myself in the gym for hours… and then the cycle continues over the next week…

I have a feeling I’m not alone in completing this vicious cycle on a regular basis. Does this sound familiar to you?

When everything in our lives is going smoothly, it’s easier to stick to our nutrition plans and avoid temptation, but when the going gets tough and there’s different stresses and other priorities coming to the fore, we’re more likely to give into our sugar cravings. Stress, anxiety or unexpected events such as work, sick family members, emotional encounters or who knows, even things like traffic jams and stubbing your toe – can all contribute to a lapse in positive
behaviour changes. But the guilt you feel and the punishment you inflict on yourself from one small indulgence keeps you ‘trapped’ in this vicious cycle of not eating healthy. You end up feeling constantly miserable and deflated; it all feels like too much hard work and the cycle ultimately and unfortunately can cause you to give up on your goals.

This does not have to be the case: to break this cycle, you simply need to admit that it’s okay to indulge once in a while.  Yes, that’s right, accept that from time to time, you will give into
your temptations – but instead of feeling guilty, enjoy it… enjoy every single millisecond and let go of the guilt!! Let yourself know that it’s okay to have the treat and get back to eating healthy. If you are constantly in a state of denial and restriction it will make the treat seem so much more desirable. Instead of saying ‘I can’t eat that’ or ‘I’m not allowed to eat it’, say to yourself ‘I choose not to eat this’. You are then in control.

Now I’m not saying you should allow yourself a ‘treat’ every single day just to feel happy and emotionally balanced; more so, you need to accept that making positive behaviour changes takes consistent effort over time. Since some habits may have been built up throughout your
entire life, there’s no denying there will be a few that will be difficult to control or eliminate completely, it just takes a bit of patience and will power.

The important thing to remember is that a lapse in positive behaviour is completely normal. However, once you’ve made a decision to change, don’t let your emotions or any lapses send you way off track. It’s okay if you encounter some speed bumps along the way, just don’t veer off the track.

When you can release yourself from the guilt you can potentially attach to these lapses in discipline and begin focusing more on your strengths, it will become easier to stop at the portion you’ve allowed yourself and without further ado get straight back into your balanced
eating and exercise habits.

This ‘No Guilt Zone’ allows you to get off the emotional rollercoaster that is denial and gorging and stay ‘put’ on the path to achieving your goals. Seeking the support of your family and friends will also help ensure that you don’t go over the designated portion size you
originally set for yourself.

By jumping straight back into your routine, your new behaviours will become more and more ingrained and soon you will be encountering less and less speed bumps. Simply acknowledge your craving and decide what you’re going to do about it. Remind yourself of your goals often and whatever you decide, ensure you take control of the situation and
don’t let your emotions control you.

To speak with a gold coast personal trainer click this link

A Girl’s Best Friend is Not Cellulite

Cellulite – something that no woman wants to see on the back of her thighs or butt in her best bikini. Why do supermodels like Victoria’s Secret Angel, Adriana Lima or even you’re average gym junkie neighbour don’t show the signs of cellulite is something every woman wants to know. To get rid of cellulite, we first must understand what is it.

Cellulite (other than being the worst nightmare of every woman) is a persistent fat that causes dimpling under the skin especially in the areas of the hips, thighs and buttocks. About 90% of women show signs of cellulite, so don’t be embarrassed ladies you’re not the only one! Since it is fat, it should be able to be lost through proper eating and exercise. Except with cellulite, it’s a little different to normal fat. Cellulite is different because it is hardened un-metabolized fat, water and trapped wastes under the skin (this gives the dimpled appearance).

To remove cellulite from the body the best way is clean eating and regular exercise. Creating a regular routine around your work and personal life will be the most effective way to fit in those sweaty sessions. Your action plan to remove that stubborn cellulite is to eat cruciferous vegetables. Cruciferous vegetables? ‘What are they?’ These vegetables are Cauliflower, Cabbage, Watercress, Bok Choy, Broccoli and similar green leafy vegetables. These veggies are high in lecithin, which helps repair tissue damage in the skin cells. Also having a clean diet is essential to remove those lumps and bumps from the behind. When it comes to clean eating, we ladies have to remember the essential 8 tips to achieve or keep those ultimate bikini bodies all year round.

  1. Commit to a 100% clean eating diet.
  2. Cut out all processed foods.
  3. Stay away from white flour
  4. Cut out refined sugar and salts
  5. Keep up your healthy fats such as avocado, nuts and oils
  6. Track your meals
  7. Adding lean protein
  8. Always drink water

Clean eating always has a buddy and it is called regular exercise! Exercising regularly is great for your body to remove fat, keep muscle tone and creating a positive and happy attitude. There are lots of exercises that can tone and reduce the amount of fat in the thighs, butt and hips. To focus on reducing the symptoms of cellulite you have to target the areas of concern. Doing exercises such as a variety of squats, lunges, dead lifts etc.Cellulite1

By following these simple tips you should have sexy-cellulite-free legs, hips and butts all year round. Remember ladies keep up your regular exercise between your work and personal life and eat clean.

To learn how you can live a cellulite free lifestyle contact your Runaway Bay Personal Trainer

How to Get Your Fitness Back After Pregnancy

Many women understandably worry about getting their body back into tip-top shape after having giving birth to a new-born baby. However, when you combine this with the pressures and stresses that come with being a mum, it can become particularly challenging to get that pre-baby body back. It’s important to remember that getting back into shape isn’t something you can rush. Remember, it’s taken about 40 weeks for you to gain the extra body fat that comes with pregnancy and your body has done the amazing job of growing your baby and bringing it into the world, so naturally you need some to recover.

Before you get back into the swing of exercise again, it is important to get the okay from your doctor and the time that you need to wait before starting again can vary between 6 to 12 weeks. This largely depends on whether you have had a natural birth or caesarean. With a new baby to look after, finding the time to do a few sets in the gym can be tough, but not impossible, as long as you are prepared to make it a priority and remember to follow a healthy eating plan. These will also be hugely beneficial as your baby grows up with the same habits
from an early stage in their life.

The specific focus for new mums should be to strengthen and tighten the muscles that have been stretched out during their pregnancy and childbirth. These are the muscles in the abdominals and pelvic floor. It’s usually best to start easy and gradually increase the intensity
as you go along. Try starting out with some gentle tightening exercises for these areas simply by sucking in and contracting the muscles, while keeping a deep, breathing rhythm going throughout the contraction. You must ensure that you avoid any kind of crunch exercise for the first 6 weeks whilst the muscles repair and focus more on these stabilising exercises. When you strengthen your pelvic floor, you will help to prevent any urine leaks while you’re

Each day, make a goal to try and complete a short walk, it can be a good opportunity to help introduce your baby to the world via a stroller. Walking will increase your circulation and give your body another type of gentle workout, similar to the stabilising pelvic floor and abdominal exercises mentioned earlier. Being out and about with your baby can improve your mood as well as your fitness. Two birds, one stone. Have a go at starting off with short 10 to 15 minute
walks, then attempt to build up to about an hour of walking at a steady, consistent pace. If you can do this at least four days a week, you will be well on your way to that amazing pre-baby body.

Focus on swinging your arms and legs in a more exaggerated way than you usually would, it will make your heart beat faster. Try to push yourself to get a little out of breath, but not losing so much so that you can’t hold a conversation. See if you can find a local new mums
group or grab a friend to walk with – this will help to stay accountable to your exercise program and keep the routine from getting to monotonous.

Remember, that if you’re breastfeeding, always exercise after feeding your baby or express before you exercise. Exercising with full breasts can be quite uncomfortable. It can be a great idea to wear a sports bra over your maternity bra for extra support. New mum’s who are breast feeding should realise that performing high intensity exercise can cause a lactic acid build in the body, which ultimately alter the taste of the breast milk and therefore receptivity of the baby. You can relax, no harm will be caused to the baby though and is it advised to stay with a low to moderate level of exercise intensity. In summary, below the anaerobic threshold, as this will not have any impact on taste or receptivity of breast milk to the baby.

For your Free Pelvic floor Cheat sheet, go here to download