Monday 30 December 2013
Monday 23 December 2013
Thursday 19 December 2013
Exercise that burns the most calories!
Don't ditch the squats in your next workout they burn the most calories!
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Monday 16 December 2013
Exercise Myths - Cut to the chase!
If you are sick and tired for using google for weight loss and nutrition advice and coming up with contradicting information then stop and check out these 5 myth busting truths.....Lets keep it simple :)
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories
www.realfitnessforrealwomen.com.au
Thursday 12 December 2013
Bubbles....! Read before you mix your next drink!
Thinking that mixing soda or mineral water with your wine or favourite spirit this festive season?......Fit Fact you should know before you mix your next drink.
Monday 9 December 2013
Fight Back!!!! Festive Season Strategies!
The Festive Season is the perfect mix of catching up with friends but it tends to involve indulging in food and drink and exercising very little. No wonder we all complain in the New Year that we have put on weight.
Ward of the New Year weight gain blues by staying focused. Don’t get me wrong have fun, enjoy yourself and the occasional treat but know when enough is enough.
Changing your behaviour relies on a change in attitude which can be hard when your surrounded by a host of temptations and celebrations.
Here are some idea’s to keep those extra holiday kilos off:
1 Set Goals: At the start of the holiday’s set yourself a goal weight for Jan 1. You may want to maintain your weight or loose a couple of kilo’s. Make it attainable! Write your goal on a piece of paper and stick it on the fridge or in a prominent place in your wallet! Use it to strengthen your resolve.
2 Visualise: Creative imagery is a powerful tool to take your results to the next level. Imagine yourself at your ideal body weight/shape and use that visualisation to keep you on track.
3 Go for Balance: By all means enjoy good food this Festive Season but don’t go overboard. Watch your portions and keep unhealthy snacks to a minimum.
4 Plan Ahead: Plan what you are going to eat for the day. Having healthy snacks on hand will make you less likely to be tempted. If you are going to a work function and you know they will be serving deep fried fatty foods then eat before you go.
5 Drink Up: Drinking plenty of water helps to ward off hunger pains. Lack of water causes dehydration and headaches which are all too common when alcohol comes into play.
6 Healthy Snacks: It’s not always the main meals of the Festive Season that stacks on the extra kg’s it’s the sneaky snacks in-between. Watch the sugary and deep fried options.
7 Avoid the Buffet: A buffet can be one of the greatest threats to achieving optimum weight loss. Just because you can doesn’t mean you have to! Load up on salds and veggies.
8 Cut Down on Sweet Drinks: Sweet calorie rich soft drinks and alcohol are one of the most effective ways of putting on weight.
9 Be Active: Just because it’s the holiday season it doesn’t mean you need to become inactive. Exercise will be paramount in reaching your goal. Mix it up with a PT session or a class and feel less guilty about the extra indulgences.
10 Go Low: Aim for low GI foods making you feel fuller for longer. Avoid processed sugary foods.
11 Buy Active: The Giving and receiving of gifts is always a highlight at Christmas. Buy presents that encourage people to be more active. Such as a gym membership, Personal Training Pack, Ipod, Sporting goods.
12 Take a Breather: It takes a while for food to hit your stomach so wait at least 20 minutes between courses. This will allow you to better judge how full you are.
13 Get Support: It’s hard to be disciplined when going it alone. Make a pact with a friend or your trainer to stick with healthy eating and workout routine.
14 Avoid Stress: With extra expenses and events it can be a stressful time of year. Stress can lead to over eating. If you are feeling stressed go for a walk or head to the gym.
15 Avoid Takeaway: We are out and about so much it’s not surprising that this time of year is the busiest for takeaway shops.
16 Shift the Focus: Remember that Christmas is about family and friends which often revolves around meals but doesn’t have to be the focus.
17 Don’t Skip Meals: In the lead up to a party or holiday meal this only sets you up to over eat and can slow your metabolism.
18 Slow Down: What’s the rush! Slow down and enjoy your meal.
Enjoy the spirit of Christmas and spending time with family and friends xx
Thursday 5 December 2013
Feeling Frustrated Follow up.....
If you are feeling frustrated by your weight...
Portion Control could be something worth checking out...!
Monday 2 December 2013
I'm Frustrated!!!! Take this quick quiz!!!
I am frustrated with my clothes being tight and I don’t like
the way I look in the mirror but am I ready to make the changes necessary for
long term results.
Take this quick quiz....
1.
When I get dressed in the morning...a. I don’t like what I see and it makes me angry
b. I don’t look in the mirror
c. I really don’t care
b. I think oh well I'll deal with it later
c. I honestly don’t even realise I am doing it
a. Is kind of scary but it would be a little exciting
b. Terrifying
c. Not something I think about
If you answered mainly b’s you want to make changes but you
aren’t quite ready yet. To get you to
the next phase you need to be honest with yourself and own your weight. By that I mean, accept where you are and
promise yourself never to go back.
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Mainly c’s, it’s going to take some work. You need to start seeing yourself for who you
really are and where your weight is at.
It’s time to be responsible for your actions and hold yourself
accountable. Until you do this you will
be on a huge rollercoaster that is not going to help you achieve your
results. Get your head right and your
body will follow.
Support from Real Fitness for Real Women
Thursday 28 November 2013
Healthy Thai Chicken Meatballs
Quick and Easy....Now we are talking!!!
Simple Thai Chicken Meatballs that you can serve for lunch with a salad or you can make them bite size if you are having friends over for Christmas drinks.
Enjoy xx
www.realfitnessforrealwomen.com.au
Monday 25 November 2013
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Sunday 24 November 2013
Is your friendship sabotaging your weight loss?
Knock the tall poppy! It’s such a shame that we don’t cheer on people that are successful, instead we knock them and try and sabotage their success. Yes a generalisation and a pretty broad statement but as a Fitness Professional I see it every day.
Knock the tall poppy! It’s such a shame that we don’t cheer on people that are successful, instead we knock them and try and sabotage their success. Yes a generalisation and a pretty broad statement but as a Fitness Professional I see it every day.
Taking the first step to lose
weight can be a challenge and we know the obvious ones. A challenge that we don’t prepare for is our
friends sabotaging us. Friends are used
to sharing a piece of cake or indulging in chocolate with you. If you honestly look at some of your
friendships you enable each other with your eating. The friendship is based around food and
feeling better about eating food you know you probably shouldn’t but you have
someone eating it with you so it must be ok!
You make a conscious decision to
improve your life and change your eating but your friend no longer has an
eating buddy and doesn’t know how to cope.
Their goal is to get you back to the old friend as quickly as possible,
they may not realise they are doing this but they are feeling lost. For example you are at a party and are trying
to eat well, stay on track and remain focussed on your goals. Friends that are
used to you eating junk food will constantly try and get you to have ‘just one
piece’ or ‘just one bite’ and they can be very determined, there is nothing
quite like peer pressure. What do I do
you ask.....Use strategies like I will in a minute I’m just going to the loo,
or I will just get a drink first and put some distance even for a minute
between you, them and the food. Chances
are they will forget about you not having shared in their treasure trove of
snacks.
Other saboteurs take form in the
‘that’s crazy, your being ridiculous’ why are you going to the gym, waste of
time and money. These types are often
jealous, just ignore them, hold your head high and be proud.
People generally don’t like
change, you have made an important step to improve your lifestyle and you
should be congratulated. It won’t be
long before they start saying you look amazing and are asking how did you do
it.
Thursday 21 November 2013
If it's meant to be it's up to me....A statement of truth! You can have all the support and fancy equipment but at the end of the day it's up to YOU. If you want to change your lifestyle, your health, your fitness or your weight the buck stops with you. How badly do you want to achieve your goal? How angry do you get when you try on clothes that are too tight? Is the quick satisfaction of a chocolate bar worth it? You are in charge or your results......
Real Fitness for Real Women, is here to support you and make the journey as painless and as quick as possible but at the end of the day you have to be responsible for your actions.
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Real Fitness for Real Women, is here to support you and make the journey as painless and as quick as possible but at the end of the day you have to be responsible for your actions.
Tuesday 19 November 2013
It's time to share my weight loss story ...
Size 20 to size 10!
Size 20 to size 10!
I got picked on at school for having fat calves! Yep, crazy opening statement but I promise I
will come back to it.
As a Fitness Professional I was embarrassed that I had
previously had a weight issue. I hid it
for years and didn’t share my past with anyone. Very tentatively I started to
share my past with clients, I was amazed at how open they were to hearing my
story and in actual fact how much more my amazing clients were able to relate
to me. They no longer saw me as just a
Personal Trainer but as someone who had genuine empathy for where they were at
on their weight loss journey.
The second stage of sharing my story starts now, I think
it’s important for you to understand what it feels like to reflect on your
weight gain and loss and the emotional roller coaster that goes with it. When you are in the ‘zone’ you truly cannot
grasp your emotions and your feelings.
Yes I went through the puppy fat stage as an adolescent but
through sport and lifestyle I came out the other side in one piece. No this is not when I got teased about having
fat calves!!! Late teens I was a ‘normal’
‘average’ young lady and as crazy as it sounds this is when I got teased for
having fat calves...girls can be so nasty!.
But I will get back to the fat calves in a minute. 20’s and early 30’s no
drama’s I worked, played and partied as a happy size 10 – 12....then......
Yep I fell pregnant....excitement, joy...love and incredible
weight gain!!! Yeah yeah you say don’t
we all but wait a minute....My son was born 11lbs at 38 weeks! I didn’t eat for 2, I didn’t over indulge I
just got huge!!!! My son was a tourist
attraction for the nurses wanting to see the biggest baby born in the hospital
for that year. The hardest part was I
still looked 6 months pregnant for the longest time. How heavy was I? I wish I knew! I was so embarrassed to stand on the scales,
and now I regret not knowing because I didn’t get the chance to own that number
which is such a big part of the weight loss journey. What I do know is that I was a size 20
elastic waist band. If I had to be
honest I was definitely 100kg and my son was a few months old.
I remember trying to buy ‘gym wear’ and they didn’t go up to
my size. I lost the plot in the middle
of the shop! Yep a hormone melt down,
how was I supposed to go to the gym when I don’t have gym clothes and how am I
supposed to fit into gym clothes if I have nothing to wear to the gym.......How
did I feel? ..... frustrated and embarrassed!
Now to make matters worse in my hormonal over weight world my
son was a big boy, not over weight but off the charts in every
measurement. As he moved on to solids I
made everything from scratch for fear my son was going to have a weight
issue. People would ask why is your 1
year old not walking? Aaahhh!! Sorry he is 6 months old. I’ll stop here and say he is 10 now and is as
lean as a whip with an amazing body, healthy appetite and a well rounded young
man! Phew!!! But it was hard as a new mum being overweight
with a ‘large’ child. I felt embarrassed
and I felt people were staring at me. I
felt insecure, uncomfortable and when I got cranky at something trivial I over
reacted because I added my anger of my weight to the situation. Was my weight relevant to the issue at hand? Absolutely not but being fat exaggerated my anger.
What made it worse was that I tried everything to drop the
kilos. Yep I tried every fad diet and
gimmick I could and nothing worked.
Why?....Now I know why, none of it works!
I understand now that if there was a quick fix we would all be
skinny!!!!!!! What did I do......
My son was a year old, I couldn’t lose weight and it
depressed me. I could have eaten my way
out of it or in to it. But instead
something snapped and I said "that’s it"!.
I used that anger and channelled it towards success. I ate ‘well’, no gimmicks, healthy food that
was ‘clean’ no processed food, no starvation diets nothing silly. As for exercise I enlisted a Personal
Trainer. I was accountable for weigh
ins, measurements and I tracked my results.
Was it hard? You bet! Did I have highs and lows and then more lows for
sure. But that’s how it works, the key
is learning from the experience and learning how to maintain your loss.
I did lose all the weight but I got to a size 14 and said,
"well I am a mum now this is it, be happy"!
Those of you who know me know I'm not going to settle for something I am
not happy with. At this stage I had had
my second baby, my oldest was 3 my youngest 1 and I was an athletic 14 but I
still wasn’t happy. This is when I started my
studies to become a Personal Trainer. I
knew I would be a better Trainer/Health Coach because I had life experience
behind me. I achieved a comfortable size
10-12 and I have maintained that range going on 7 years. Could I be a lean size 10? Yep I could but
that doesn’t give me room to enjoy life and all things yummy in
moderation. The goal is not to be as
‘skinny’ as you can be, the goal is being at a weight where you feel comfortable
and able to maintain.
Trust me maintenance is not hard, it’s actually the easy
bit...when you know how, that is. But first
things first; you need to get there.
Yo-Yo dieting and fad diets are not going to get you there, what it will
do is put you on a weight loss/gain roller coaster for the rest of your life
and you will still be angry, frustrated and disappointed with yourself. Education
is key, you need to respect where you are, own where you are at and refuse to
go back. How? Yes it is scary but it can be done...I know I
did it and I am prepared to teach you.
Back to the fat calves!!!!!!
I will fill you in on the rest of the story. I was looking for some long boots just this
winter and the sales lady was looking me up and down checking out my
legs...She said ‘you have skinny calves, wait right there’ I literally burst
out laughing as I remembered being teased as a 16 year old for having fat
calves. Sure enough she brought out an
amazing size 10 pair of boots that they hadn’t been able to sell because they
are a slim fit. Lucky me, a $300 pair of
boots for $39 and a compliment of having skinny ankles.....it made my day.
Now....I am a successful Personal Trainer and a Fitness
Director for a leading health club chain in Australia. I am able to support and
motivate so many people on a daily basis but it’s not enough. I know what it feels like not being able to
get into a gym or not being able to find someone who you can connect with to
help you on your journey....I share because I share your pain but I also want
to share your joy in achieving your goal.
Unfortunately there are not many photos of me and my son, I was embarrassed by my size. It's not a great example but it's the best I have, check out that double chin!!! 32 years old Size 20, and now a size 10/12 at 42 years old! I look younger now!!!
Tuesday 12 November 2013
Real Fitness for Real Women
Weight Loss Stories, Advice, Success, Tips, Tricks and Facts...
What’s the secret to sustainable weight loss and a healthy lifestyle? Forget pills, potions and quick fixes the answer is simple! Good nutrition, exercise and a positive state of mind. The answer may be simple but the journey can be long and challenging.
 |
| Sarah Shaw - Your Real Fitness Coach |
Weight Loss Stories, Advice, Success, Tips, Tricks and Facts...
What’s the secret to sustainable weight loss and a healthy lifestyle? Forget pills, potions and quick fixes the answer is simple! Good nutrition, exercise and a positive state of mind. The answer may be simple but the journey can be long and challenging.
Taking the first step to a healthier you is
always the most difficult but you don’t have to take that journey on your own.
Real
Fitness for Real Women is dedicated to helping you achieve your health and
fitness goals in a supportive and encouraging environment. By taking a holistic approach to your health
and fitness needs you will be provided with advice and the tools required to
achieving and sustaining a healthy lifestyle.
What
to expect from Real Fitness for Real Women Programs and e-books:
·
Realistic
solutions that can be easily
incorporated into your daily routine
·
Personalised
programs
·
Step
by step simple process to a healthier lifestyle
·
Healthy
nutrition options that can be adapted to any family situation
·
Quick
effective exercises that can be done at home, in the gym or at the park
·
Tools
for planning menus and exercises
Real
Fitness for Real Women will empower you to take charge of your life. You have
the power to influence your food and exercise choices! With determination and hard work, you will achieve
your goal. Real Fitness for Real Women is about making lifestyle changes that
last.
Sarah Shaw
Sarah
is a passionate and committed health and fitness professional with many years
of experience. With qualifications in Fitness, Nutrition, Nutrition Psychology
and a host of other certifications Sarah has the life skills and text book
knowledge to support you on your weight loss journey. Sarah provides a holistic
approach to assisting you with achieving your health and fitness goals, starting
with getting the right mental attitude, introducing healthy eating as a daily
routine and rounding off the process with effective exercises. Having
personally experienced her own successful weight loss journey and maintaining
it, Sarah understands the challenges that you face.
For Sarah
“Diet” is a dirty word. There is just no need to live your life in a perpetual
state of dieting. A sustainable healthy lifestyle is achieved by incorporating
healthy eating and exercise into your daily life.
Sarah will motivate and encourage you by
providing you with the necessary advice and support to ensure that you not only
achieve your goals but also maintain them.
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