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5 TOP WEIGHT LOSS TIPS

February 10, 2018realadmin_adminEducation

Weight loss can be simple. It doesn’t have to be hard, complicated or confusing but sadly social media and certain health care professionals make it sound like a chore rather than a journey. Which let’s be clear from the start, that is exactly what it is and how it should be treated as a journey. Weight loss is a journey whether it is about self-discovery, self-confidence or self-motivation to look or feel better. WHATEVER the label you want to put on it, it is a journey and the sooner people realise that it is something worth doing and something that can be enjoyable, the better.

 

It all begins with mindset. If you are going into this with a negative mindset, STOP RIGHT THERE. I can tell you now you will get nowhere. No results, no satisfaction and no change whatsoever. If from the get go you are thinking “This is going to be hard and I probably won’t get results anyway so what’s the point?” you are correct!! You won’t see a change and you have just waisted your time and money and you will walk away with a bad taste in your mouth either towards weight loss or even worse the fitness industry itself or both. And that will be the end of “journey”, it will have ended before you gave it a chance to begin. Reverse the tables to a positive mindset and watch yourself transform into something amazing and see yourself grow personally and physically. Acknowledging that yes the process/journey ahead will be hard (not maybe) but then also being realistic and knowing it is all for the right reasons. Let’s be real the first and foremost reason is to look better but once you start to look better you realise “Wow I have so much more energy than before and my knee’s don’t hurt like they used to during winter!” the bi-product of looking better is feeling better which in the long run you will notice is more important. We relate to feelings, how something “feels” rather than looks. Memories can fade but a feel good feeling will last forever. You’ll always remember how you felt after beating a “PB” (personal best) whether it be in a marathon or triathlon or after hitting a PB with your barbell back squat or improving your fitness testing results with your training. You will remember how it felt when you realised you have dropped jeans size. As humans we relate to a feeling more than any other sense. So I cannot stress enough to you that number one tip to weight loss is mindset. It is not number 2 or 3.

 

However, number two is education. Yes, I did have nutrition down as number two but then I back spaced it to type education. For the simple fact that you can buy a “whiz bang” meal plan or a very intense exercise plan off the internet from some celebrity that claims they know everything about health simply because they “look good” or you can go online and buy ready-made meals for yourself that are of the healthier nature HOWEVER money does not buy sense. In other words, if you have no knowledge on nutrition or movement (which I will touch on in point 4.) and what is right for you and your body type put the credit card away. Once again you are wasting your time and hard earned cash. Find out first what your body needs in order to get you results. Find out what body type you are, what your BMR (Basal Metabolic Rate. The rate at which your body will burn calories) is and more importantly educate yourself or find someone who can educate you on macronutrients (the three main caloric components of food. Carbs, Protein and Fat), gluten, sugar and the best way to feed your metabolism and the negatives and positives these components have on your body specifically. Because we all know every-BODY’S body is different. Without knowledge you can march yourself down to peter alexander splurge on a pretty little eye mask and wear that the whole time you are on your health and fitness journey. Do not go into this new chapter with a peter alexander eye mask on. Knowledge is key.

 

Now I will make the third point Nutrition. Bare with me here, I am going to let you in on a little secret. Sugar, gluten and alcohol will not assist you whatsoever when it comes to weight loss!!! Oh you know do you?? Then why does everyone keep consuming these three toxic ingredients? Because they are addictive. They are made to in a very manipulative way, in a way that exercise works really but instead of having a positive impact on your body it will have a negative impact. However, it is addictive so you can’t help but crave more. These three ingredients once consumed will release the “happy endorphin” called dopamine which exercise will do as well, however exercise is harder and eating is not so people naturally will prefer the release of dopamine from food rather than exercise (sad face). Stay with me. The release of dopamine from sugar and alcohol acts like a relax response in the body and the feel good feeling which is almost like a high for most people however this high does not last long. Therefore, making people reach for that sugary treat or second or third alcoholic drink to get it back. Which then turns into a vicious cycle called “addiction”. Massive food production companies are not silly. They keep adding more and more sugar to their products which makes it harder and harder to buy something that doesn’t have sugar in it these days. See where this is going? Yep, the obesity epidemic. My point is that nutrition will help with your weight loss journey without a doubt but also with your mindset. The better quality of nutrients entering your body the longer that feel good feeling will last and the more energy you will have in the long run. Now nutrition plays a part on mindset and mindset will play a part with education. See the domino effect? Two more points I would like to make.

 

Movement. Once again finding out the most effective and efficient way to exercise for you and your body type is key. Hang on a minute is that the “education” component doubling up again? How interesting. There are three main body types a endomorph, mesomorph and endomorph and people can also be a mix of two. What on earth do they mean? Good question. That is where education comes into. Finding out the difference and which body type you are is important. Come in and see us if you are unsure or want to know your body type and we will set you on the right path. For example, if you are an ectomorph you need to par-take in more strength training rather than H.I.I.T training.  If you are an endomorph you will require 1-2 H.I.I.T session a week as well as strength and low-moderate cardio. Once again that will mean nothing to you if you don’t know about body types. The correct type of movement will get you a long way on your journey. Moving on to the 5th and final point.

 

ACCOUNTABILITY. If you have no commitment to a time and day or a person during your health and wellness journey forget it. You need to be specific. What day are you going to exercise, where, when and how. Will it be strength training, will it be H.I.IT training and who is going to keep you accountable? It doesn’t have to be a personal training that is not what I am suggesting. If you have a friend so you can keep each other accountable or maybe your partner or spouse. Someone who you have to meet up with and see. Another way to help with accountability is through a challenge. Where there are a group of people going through the exact same experience you are. Feeling what you are feeling and who can support you through the process. Accountability is always important and that extra support and tools to guide you to the results you are after will never fail. Click here to book in for our 66 challenge and see the results unfold and live a more optimal lifestyle.

 

If you are in the Hills District area including Castle Hill, Kellyville, Bella Vista, Baulkham Hills, Glenhaven, West Pennant Hills, Dural, Rouse Hill and surrounding areas we would highly recommend bringing your family and friends to this complimentary seminar on Tuesday 6th February at 7:00pm hosted by two very passionate individuals Mitch and Vicky with over 18 years combined knowledge this will be a seminar which provide knowledge for your year ahead.

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Instagram post 2197899506794829649_689560929 || CLIENT SPOTLIGHT || 🔦 🔦 
Jen and Kate Woodward!

We just had to give this strong mother and daughter duo a shoutout this week!

Both these awesome women have been extremely consistent with both their SPT sessions and their two HIIT classes per week. Both have seen amazing improvements in strength and technique as well as gaining some quality lean muscle mass along the way! And the best part... they LOVE training together! How cool is that?! Well done ladies! It’s great to see you pushing each other to new levels of health and fitness! 💪🏼💪🏼 Keep up the outstanding effort! 
Coach Wes
Instagram post 2197523394117813935_689560929 How Fruit and Veg can help with your digestion! 🍎🍌🍇🍋🥦🌶🍅🥬
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What secret ingredient do Fruit and Veg contain that helps with digestion? Fibre!
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Fibre is an indigestible form of carbohydrate, which comes from plant foods. There is soluble fibre, which helps to make you feel fuller for longer. And there is insoluble fibre, which absorbs water and helps us have regular bowel movements. Insoluble fibre also contains resistant starch, which is not digested in the small intestine but instead goes to the large intestine, where it helps produce good bacteria and improve your gut health. Gut health is the key to so many other benefits in the body and many holistic practitioners believe that good health starts in the gut. And good gut health = lots of fibre!
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So how much fibre should we eat? Males should eat a minimum of 30g and females a minimum of 25g a day. If you can eat more, awesome! Previously in our hunter-gatherer days it’s been said that we consumed up to 100g of fibre each day. But, its important to build your fibre intake up slowly over time, as over consumption (when you aren’t accustomed to eating over 30g fibre a day) can cause distress in the gut and give you bloating or gas.
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How can you eat more fibre? Pick your favourite fruits and veg and eat LOTS of them! My favourite fibre rich foods are avocado, peas and raspberries. But you should always aim for a variety of plant foods in your day. The more variety you have in your diet, the healthier your gut and the larger the range of nutrients you will consume!
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In the photos above you’ll see a few meals with over 15g fibre in each of them! Here’s what they each contain: .
1️⃣ Burrito bowl with chipotle black beans, refried beans, chargrilled capsicums, guacamole, salsa and brown rice
2️⃣ Mmiso eggplant with satay tofu, spinach, edamame, avocado, kim chi, and brown rice
3️⃣ Italian butter beans with roasted onion, zucchini, eggplant, tomato and garlic
4️⃣ Chipotle black beans with cauliflower ceviche, guacamole, basmati rice and tomato salsa
5️⃣ Mediterranean roast veg with lentils, onion, zucchini, potato, olives, capsicum, pumpkin, sweet potato and broccolini
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Coach 🐢
Instagram post 2197144637301352722_689560929 💥Coaches Of Coaches For 2019💥

Voted by their peers we had a tie for the RFT coaches of coaches for 2019. Well done to @coach.turtle and @damonjsmith_ for their incredible growth over 2019.

It’s hard when you are playing with the A-team because every single coach brings their own special quality to RFT but yet all working towards one mission, genuinely caring and making our clients number 1 and for that we are super grateful !

Both these guys have seperate qualities but both have a genienue passion to learn and grow themselves to be the best possible coach at RFT.

Brandon has invested in his own coach this year, delving deep into his own learnings and even completed several books to grow himself that has taken Brandon from strength to strength both professionally and personally. Brandon has a huge thirst to learn, grow and apply and it has been incredible to see the achievements he has made in 2019 with his own health and fitness but also his clients results! Another team value at RFT is to go above and beyond for our clients in which we have seen Brandon do in bucket loads.

Coach @damonjsmith_ is literally the legend of applying himself. Constantly wanting to grow himself, learn from Mitch and I and truly apply every single feedback we give him. His never afraid of feedback! Damon has a strong work ethic and will always put his team members and clients first. He has a genuine care and love for what he does and it shows in how happy his clients are. We have loved seeing our clients amazing results with Coach Damon. If you ever need anything Damon will always be the first guy that will put his hand up. A team player through and through, a never give up attitude with a true thirst to be best human he possibly can be!

Well done RFT Coaches of Coaches! Both of these guys will receive $300 each from us toward their next educational course or coaching of their choosing. 🔥 Bring on 2020 with the A-Team. ~Proud Leaders of the A-Team; @coachmitch_rft @organically_you
Instagram post 2196243296706136196_689560929 How to re-energise your morning 🤩

Do you find you are hitting the snooze button on your alarm more often than not? Struggling to get out of bed in the morning and all you can bare the thought of is clutching onto a hot cup of coffee? 
It doesn’t have to be this way! Bring back some zest into your morning routine. Recently I have started a solid morning ritual that I will do not matter the situation. And I can promise you I feel a million bucks for it as well.

1. Setting the alarm a mere 5mins earlier to get up and either meditate or do some form of movement. Squats, push ups or even foam rolling to gently wake up the body. Choose whatever rep range suits you, remember there is no right or wrong here.
2. Write down three gratefuls. They can be three small things that make you grateful to be alive and on this earth. 
3. Rehydrate. A glass of water in the morning to rehydrate the body and waken it up! Adding some Himalayan pink salt to your water to boost the minerals in your body after a nights sleep. 
4. Shower! Have your usual show however in the last 60-90 secs try a cold shower to finish with. Get your body out of routine and change it up a little! It will boost your senses, immune system and bloody flow! Try it tomorrow morning...I dare you. 
These are some great tips to re-energise and put a hop in your step! Change it up a little and try something new. Your morning will Thankyou for it 🙏🏽 Coach B x
Instagram post 2196188858205457575_689560929 🌱Plant vs Whey Protein Powder🐄 
You may be wondering or have seen in the gym or health stores both plant and ‘vegan’ protein powder or wpi or whey protein powder. Fortunately enough both have their benefits but are different in nature.
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Firstly with plant based protein, Plant based or Vegan protein powder is derived mainly from grains, legumes and seeds, majority of the time rice and pea are the main sources where by the carbohydrates and fats are drained by processors to make protein rich powders.

BENEFITS;
🌱 Plant based proteins carry vitamins and minerals as part of nutritional uptake
✅ Carry digestive enzymes and fibre making digestion and absorption easier
✅ Most plant based proteins are filled with 12-25g of protein per serve
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Whilst on the other hand whey protein or WPI is derived from cows which is separated from the casein in the manufacturing process and is a complete protein that comes in two form isolate and concentrate with isolate being the more pure form.

BENEFITS;
🐮 Whey protein contains all 9 essential amino acids that the body cannot produce on its own.
✅ Digests quickly this increasing muscle protein synthesis resulting in the amino acids being metabolised at a rapid rate.
✅ Strengthens the body’s antioxidant defences by promoting the formation of glutathione.
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Both proteins have there benefits and serve a place in your nutrition strategy to achieve your results as they are essential for muscle growth and will assist in maintaining a balanced diet.

COACH DAMON ✊🏻
Instagram post 2196097928177826496_689560929 Fighting Fit classes @realfitnesspt 🥊🥊 Why do we run them?

For overall fitness, variety and community!

A great sweaty way to get the heart rate pumping, blood flowing and some extra calories burning!

Fitness can be fun @realfitnesspt 🤩🥳🎊

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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