Local Gym Owner and Coach, Dion Shares 3 Tips on Fat Loss
Are you finding yourself hungry in the afternoons?
Well most people do. Now what can you do about it, so you have more energy and better focus during your day? Plus help with old jelly belly… Local Gym Owner Dion, shares top tips that have had his clients in their best shapes time and time again!
Here are 3 tips to help you beat dad bod:
Protein at breakfast!
Yes scrap your coffee on the run. Lost your bull%$#@ breakfast cereal that apparently keeps you healthy and eat a steak! Yes a steak or chicken patties or eggs and salmon and not only will it make you feel manlier you will boost your energy levels all day long. According to countless amounts of research by having high protein and fat, as in my examples above, you will set your neurotransmitters up (the things that make you focussed and happy) for the whole day by eating a solid breakfast.
Have more meals and less snacks
When you skip meals and have small snacks that don’t leave you satiated, research tells us you tend to overeat at your next meal or at night time. At night most are not active, so we generally don’t need all these extra calories.
If you’re going to snack then snack wise. Charles Poliquin is a guru in the health and fitness industry and here are a list of his go to snack options
“Proper planning is still the key. I prefer to reserve shakes just for post workout nutrition. When I cannot get access to solid food or a blender, I use these products for convenience purposes”: Says Charles.
Celery sticks with a nut butter to fill to the hollow portion. My favourites being cashew or macadamia butter.
Meat jerky. I also use buffalo, beef, and turkey, or a mixture of the given above meats.
Celery with goat cheese.
Canned sardines packed in olive oil.
Tuna can with tomato
Protein smoothie with frozen berries
Turkey or roast beef slices rolled into dark greens, a.k.a. high protein roll-ups. Kale or spinach, provides a more pleasant taste to the palate and of course fibre.
Halloumi cheese and olives.
Hard boiled eggs and cashews.
Give these tips a go and kniow that your going to improve your day and your jelly belly.
Hey Group Fitness Tribe our next Grit 4 week Challenge is just around the corner!
Starting this Saturday 1st July with a new GRIT CLASS on at 8.35am.
The timetable for this Saturday ONLY will be as follows;
8.05 RPM
8.35 GRIT with Meghan
9.05 CX Worx with Leonie
9.35 BODY ATTACK with Leonie
10.35 BODY BALANCE with Tara
Then from Monday the 3rd July;
MONDAYS at 9am will be GRIT with Meghan
– replacing Body Pump for 4 weeks ONLY.
Wednesday at 6.45pm GRIT
Friday at 6.15am GRIT
Gym and Fitness Tip #2 To Staying Motivated!
My recent article on ‘gym and fitness’ gained quite a response, so here is Tip#2 to help you fastrack results!
Gym and Fitness tip #2 isn’t for everyone but it can often make the difference between consistently getting great results, or succumbing to the pressures of work, family, and social stress. If you have not read tip 1 then go here.
Personal accountability is more important than personal motivation for one simple reason: no one always feels motivated to go make healthy eating choices.
But if we’re accountable to another person, we’ll actually follow through with the healthy eating and exercise choices we need to look and feel great. And we’ll do it over and over again even when the going gets tough. (And the going always gets tough at some point.)
Most people believe they can go it alone but the fact is that 9/10 people who use a trainer get results. This is 200% better than the 3/10, who go it alone and get the results they originally set out to achieve.
That’s why the women who’ve had the most success in changing their bodies, made themselves accountable to another person.
It could be a friend or workout partner or a PUSH_ Trainer.
The important thing is that you make yourself accountable to somebody and get the help you need. You have a lot on your plate already; why not let someone else show you the way?
So What Next?
In conjunction to this small group training is a great way to help motivate you. There are women (who can empathize with your current situation and lend support) in the same boat as you are! I personally find these programs so encouraging! The support from the girls is amazing and I participate in 2 x per week, to keep up the motivation, with like minded mums.
How about you come and join me? Together we will keep each other accountable and balance out our emotions 🙂
Ideally, you want a program that covers a few bases:
It’s been tested with lots of people (so you know it actually works).
It’s customizable to your lifestyle (so you can stay consistent and do it even when you’re busy).
It’s something you actually enjoy doing (who’s going to exercise if it’s not fun?).
There’s something big and positive to shoot for (a pot of gold at the end of the rainbow).
The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.
In fact, most programs do the opposite: they make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and we’re sure you don’t either.
So how do you know if a certain program will help keep you accountable?
After 15+ years in the fitness industry, we’ve determined the following four things are of the utmost importance:
You need a way to measure your progress and track it on a daily, weekly, and monthly basis.
You need to follow a structured plan, but still have room to move at your own speed when needed.
You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.
You need it to be customizable to your skill levels, goals, and how much time you have available.
Next week I will share with you tip #2 on how you can avoid your fitness failure and stay healthy.
Make It happen!
If you were at our Coffee & Catch up on Thursday and saw or tasted something amazing that eloise from FOODe Catering whipped up – then here are all the recipes!
Also some fun pics from the day!!
Recipes
Coconut and Chia Breakfast Pudding
400ml Coconut milk (or any plant based milk)
¼ cup chia seeds
1 Tb coconut sugar
• Combine all together, stir occasionally over 30 minutes
• Combine coconut milk and cocoa and mix until well combines (no lumps)
• Add remaining ingredients
• Stir occasionally over 30 minutes
• Portion into cups or containers
• Finish with Raspberries, whipped coconut cream and cocoa nibs
Cinnamon Granola (1kg)
160g maple syrup
1 Tablespoon Vanilla extract
2 Tablespoons coconut oil, melted
75g shredded coconut
275g oats
2 tsp cinnamon
1 tsp sea salt
175g almonds (and or walnuts)
75g pumpkin seeds
75g sunflower seeds
60g cranberries (optional)
• Pre-heat oven to 170
• Line a baking try with baking paper
• Place the wet ingredients into a bowl
• Place dry ingredients into another bowl
• Combine all ingredients
• Spread onto lined tray and bake for 35minutes
• Add cranberries when cooled (optional)
White Bean Hummus
400g cooked cannellini beans
½ tsp garlic
1/3 cup extra virgin olive oil
1/3 cup water or yoghurt
2 Tablespoons lemon juice
2 Tablespoons Tahini
1 tsp salt
• Combine all and blend smooth
Basil Pesto
1 cup picked basil leaves
½ teaspoon crushed garlic
2 Tablespoons grated parmesan
2 Tablespoons pine nuts
1/3 cup extra virgin olive oil
¼ teaspoon sea salt
Cracked pepper
• Combine all and blend smooth
Roasted Broccoli and Chickpea salad with Basil Pesto and Feta
1 head of broccoli cut into long pieces and roasted with olive oil and seasoning
2 Tablespoons sliced red onion
400g cooked chickpeas
½ cup Danish feta
¼ cup basil pesto
1 cup kale, chopped
1 Tb Lemon Juice
• Season to taste
• Combine all ingredients
Feel free to contact Eloise for any of your catering needs on
0421 757 740
AND STAY TUNED FOR NEXT MONTHS COOKING DEMONSTRATION AND COFFEE CATCHUP ON
SATURDAY JULY 15TH AT 10.30AM
Why Do Most People Fail With Women’s Fitness?
So is women’s fitness different to men’s? Is there a special need for a different approach?
Women’s fitness is a subject we hear about all the time and frankly it’s rather obsurd to think woman need special exercises. Lets dig into it a little deeper and here are my first 3 reasons why women fail with fitness.
They Do ‘Special’ Womens Exercises
Yes, women are not men, correct! Yes, woman don’t have the testosterone, which is the key anabolic hormone responsible to build muscle but ‘No’ they do not need different training programs based on being a female.
Have you ever heard of building ‘long lean muscle’. Pffft, this is a massive gimmick that ‘fad’ exercise companies use to suck most women in. The sad part it works. And women actually believe they need to do different exercises than men, as well as (with pink dumbells) do a relentless amount of cardio and eat lettuce leaves to look like a sports model. Not true. Women need muscle and need to train the big lifts, period. Want to see some toned Viva girls after working with me and the team of coaches click here.
2. They Exercise For Some External Reason
Maybe there is a wedding? Or you want to buy a new dress? Well you better not eat anything and run 10 kilometres each day then…Wrong!
Yes, having a goal is great and can really boost your motivation but when you hit either a roadblock or the goal, then what? Unfortunatley the stats say that most people don’t finish what they start because they get overwhelmed byit all (see my next point) and for those who do hit a goal, they often go backwards. We need to create lifelong habits in tune with new, healthy, values and beliefs, to improve our lives. You might want to be a better (more active) mum, or be good at a sport or skill like netball or kickboxing. Gee, we know exercise makes us enjoy life more because our body is our vehicle! So if our vehicle isn’t operating well, then things aren’t that much fun. There is a better way , which is to fit in ‘me time’!
Life can be fun and fitness is a tool to provide that for your body. Try finding the positive outcomes in each session and get rewarded daily. This is far better than being solely focussed on hitting a magic number or fitting in that perfect dress just once (yes that does rock but there are so many more great experiences along the way). Trust me it will change your life and the life of those close to you.
3. Sweating The Small Stuff
I’m talking about the ‘final 10%’ type stuff. The tips and tricks. Like using cinnamon on everything, taking icy cold showers, using lemon juice or apple cider vinegar before meals to lower blood sugar response. Basically what I mean is – don’t focus on the ‘tweaking factors’ if you don’t have the big rocks (sleep, nutrition, training) in place!
What happens is you expect an instant change and let me give you the hot tip, it takes time! Nothing takes place of:
Hard work
Persistence
Determination
Consistencey is key!!!!
My advice is to start with the big rocks and create just 1 healthy habit at a time. Perhaps it will take 21 days or 3 months. So what! If it is important like eating protein after training, doing regular weight training (3 x per week or more) or eating protein at each meal, keep at it until its a daily ritual not a chore! I explain women’s fitness here.
The results are worth it and your vehicle will carry you far further and you will be far happier!
Make It Happen
Kristy lee xx
Bladder and Bowel Workshop July 4th
Are you over 50?
Would you like to know more about bowel and bladder health?
For many over the age of 60 bladder and bowel health can become problematic but what can we do about it? At Viva fitness as a part of our over 55 strength for life program, we are passionate about delivering content that helps you live a better life.
Join Dennis O’Donnell, on Tuesday July 4th @ 1.15pm.
For a very important Information Session on your Bladder and Bowel, right here at VIVA!
Are you looking for more information on strength for life? Click here or call 83535533 to make an appointment today.
COFFEE & FRIENDS.. MAKES THE PERFECT BLEND!
Join us and other VIVA ladies for COFFEE & CATCH UPS in our CONVERSATION CORNER.
To be held quarterly with the first one to be on
THURSDAY 15th JUNE @ 10.30am.
BUT WAIT THERES MORE!
Would you love to see first hand how easy it is to create simple and healthy dishes for you and your family??
Then be at our Coffee and Catch Ups and you will see our own Eloise Jury creating some magic from her FOODe Catering menu! .. And if your quick .. you’ll get to have a taste too!
Including tasty salads, chia seed puddings and yummy granola bars!
VIVA – Our Family.
Making it Happen & Changing Lives Since 1980
8353 5533 I vivafitness.com.au
Coffee and Tea will be supplied.
NEW COTA STRENGTH FOR LIFE CLASS ON THE TIMETABLE!
COTA Strength For Life Sessions consist of a warm up, followed by a supervised progressive strength training session to help over 55’s enjoy the benefits of regular exercise.
Cota Strength For Life has been running at Viva Fitness for over 10 years and Dennis O’Donnell, Director and Partner has seen the program evolve to what it is today.
“Having strong muscles is a necessity in living and active and independent life. It is our muscles that enable us to climb stairs and dig in the garden.
Unfortunately many people find their strength diminishes as they get older. This is not because people get older, it is because we are not active.
It’s really great to be a part of what Viva is doing with our over 55’s. The program allows all fitness levels to work at their own pace and with a variety of both social and fitness programs, we have really built a great community”, Says Dennis who is also a ambassador of the program at 65 years young.
Cota Strength For Life at Viva Social Outing
To join in you simply need to book an assesment with Amber before starting, costing only $30 as approved by COTA.
This helps us assess your readiness for exercise, taking into consideration your current health status.
Strength For Life Classes are run :
MONDAY & FRIDAY @ 10.30am – 11.30am.
Active Forever is a group fitness classes incorporating mobility, flexibility, balance and strength and is an awful lot of fun.
Active Forever Classes are run:
TUESDAY, WEDNESDAY, THURSDAY @ 12 Noon
Members also have the availability to use the facilities at any time they would like and participate in other classes. View the timetable here.
Members can join at a rate of $14.95 per week or 649 upfront per annum and this allows for healthcare rebates.
Otherwise you can pay $16.95 per week for a month at a time.
A casual visit is only $7 for those who are time poor or 50 session pass is just $350 which allows for rebates.
Please call 8353 5533 to arrange a meeting time and assess your readiness for exercise.
We look forward to meeting you.
Making it happen and changing lives
Janice
Group Fitness Leader at Viva
Do you have a difficult time staying consistent with your Gym Membership or Diet?
This is the motherlode of all problems. According to research, roughly 65% of women (and likely a lot more) struggle with staying consistent with their Gym Membership and other healthy habits
And it’s not like they’re complete exercise beginners or never had a gym membership!
Here’s what most have tried before getting results with us:
Going it alone as ‘something’ (normally requiring a new suit or dress) is coming up.
Popular diets like paleo, juice fasts, cleanses, and low-carb
Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.
Why is it that we fail then?
It’s because they’re ‘surface’ solutions otherwise known as ‘band aids’ for extrinsic motovation (external motivators that look and sound good but have little depth). They help solve a surface-level problem.
Don’t have a place to exercise? Now you do.
Want to track how many calories you eat? Here’s an app to download.
Want to know the “best” foods to eat? Read this article.
The problem with surface-level solutions? They only work for a little while and then again most people quit!
Actually most don’t account for the ups and downs of everyday life. Therefore they don’t adapt to your life and more importantly they don’t target the real motivation.
This is what most people do when they fail to be consistent.
Pick another surface solution to follow.
What you can do to be successful:
Learn what motivates you. I mean what really motivates you to be healthy. Intrinsic Motivation is essential to long term coherence and this means finding ‘wins in every day. You go to work and get paid for instance (I know there are heaps of reasons but you get my drift). Maybe you exercise and you feel good, or because its a tool to release some stress or perhaps you achieve something and in turn ‘feel good’.
But if you need some extra help, as you have every intention but need some more support, next week I will explain 2 ways:
Make yourself accountable to a program.
Make yourself accountable to a person.
So ask yourself what ‘might’ you like (if you don’t exercise already) and find the pay off in doing it!
Want to come and try then start now with 10 days FREE
