How to eat more… and NOT gain fat

We all have that one skinny friend that eats and eats and eats and will always remain the size of stick. (We secretly hope it catches up with you one day!!)

Well I’m here to say you too can eat MORE food without putting on fat!

Almost sounds to good to be true huh, a common issue has been brought to my attention that girls are not eating enough of the good stuff….

Having a salad at lunch and a piece of fruit for afternoon tea does not count as a meal and you wonder why you eat the house down when you get home from work.

In my last post I talked about your food diary. A simple solution as to why you are not reaching your goals when you think you are eating and training well.

Once you have recorded what you are eating for a week then what?

Look back and think ohhh pasta is the devil and that piece of bread went straight to my hips I’ll never eat carbs again!

NO!!

IT IS TIME TO ADD STUFF!!

Once the week is over you need to get 3 highlighters.

Each colour represents each of the following:

Green = Greens (broc, spinach, kale, asparagus ect)

Orange = Carbs and sugar (Rice, pasta, chocolate, fruit {yes fruit is sugar}, cake, oats ect)

Pink = Protein (chicken, eggs, mince, steak ect)

Now time to make your food diary beautiful!

Go through the last seven days with one colour at a time and highlight each food you’ve consumed. (If you are not sure which of the above 3 categories the food belongs to either leave it or message me.)

After turning your boring food diary into an impressive piece of art you now need to become a real artist and hold the painting, I mean food dairy back to allow yourself to take a better look…

What colour do you see the most?

What colour do you see the least?

9 times of out 10 I see ORANGE over all other colours and no it isn’t because it is a bold colour it is because we are addicted to sugar! (More on that another day)

Sadly our pink and greens are somewhere hidden under all that orange!

Sooooo I guess this means you need to cut ALL sugar and carbs immediately right?

WRONG!

For starters I don’t want your boyfriend, husband or parents chasing me down because you are having serious emotional sugar withdrawals.

I don’t want you to cut a goddamn thing! I want you to ADD.

Add MORE greens to EVERY meal.

Add MORE protein to EVERY meal.

Even out your colours, so next time you do your food diary there is just as much oranges, pinks and greens to make that perfect, healthy, priceless piece of art you can be proud to call your own.

Have fun and eat up!!

Stay Strong & Stretch,
Tel X

Stay Tuned for the next post that will give you an example on how to add greens and protein to every meal because I know that can be hard!

I had 4 red snakes and a V for lunch...

Why would I tell you this?

I mean it isn’t something I’m proud of!!

And I should be setting a good example for everyone….

And I probably wouldn’t even of noticed I did this if it wasn’t for keeping a food diary.

We naturally tend to forget about the ‘bad’ foods we eat usually because well we know we shouldn’t be eating them and we want to forget it happened!! But when I see people train hard and tell me they are eating well yet their body isn’t changing to reflect this I know that there is a very good chance their food intake isn’t as good as they think it is….

This is where a food diary comes in.

It is cold hard facts on what you are consuming. You write down what you are eating (straight after eating it other wise it ends up in the ‘it might slip my mind’ basket) and at what times you are eating every day for 1 week. And we discover that those little pixies that are coming into your wardrobe every night and tighten your clothes are in fact that bag of chips or that bottle of wine you’ve consumed without even realising you’ve consumed it!

Now don’t get me wrong I don’t expect anyone to record what they are eating forever it becomes to obsessive and unrealistic but if you find that you’re eating ‘good’ yet you’re not seeing changes in your body this technique will come in handy and may highlight the reason why. 

Like myself for example, I feel I eat really well I mean I haven’t had Maccas or KFC for almost 3 years now and I’m no longer a chocoholic but I decided to record what I was eating and was truly surprised– Saturdays food intake was as follows:

Saturday Feb 14^th

8am Water on rise 500ml (feeling sore as hell from strongman sesh – mainly traps and left wrist which is bruised from double clean and presses with 16kg kettlebells)

10:30am double shot soy latte also bought a chicken and avo focaccia for matt but he wasn’t home so I ate it lol

10:30am-
work/study/learn (1L water)
Painting house/Renos

3pm x4 red snakes and a can of V

6:30-8pm Valentines day dinner Thai – x2 satay sticks, roti, chicken cashew stir-fry, coconut rice and some pad thai

And my above statement stands I THOUGHT I was eating really well because there was no chocolate or takeaway but as you can see when I’m busy I don’t really focus on what I’m consuming nor do I think about it and I wonder why by Sunday I have a headache and feel like crap! By writing it down it made me realise I need to be a lot more organised over the weekend and make sure I’m eating enough of the right foods.

This may be something that is happening to you! Trial it out and let me know how you go!

Stay Strong & Stretch,
Tel x

Pilates Beginner Sequence (Video)

What is Pilates and why should you be doing it??

Most people think it is stretching and get it confused with yoga (more on this another day) and majority of people see celebrities doing it and think that’s what they need to do for their flat stomach.

But the real reason I teach Pilates and believe everyone should incorporate it into their daily gym routine is because it helps the body move better. You learn to use certain muscles with full control which in turn helps you with everyday situations like putting your shoe on or lifting a box or sitting at your desk (don’t let me catch you hunching!)  Even getting out of bed! All movements we take for granted and eventually when age catches up with us these simple movements will become harder, uncomfortable and eventually impossible….

Unless you learn how to gain control over your entire body which is where Pilates comes in. It is BOTH a prehap and rehab system meaning you can use Pilates to prevent the above happening or use it to rehabilitate the body to a level of strength to preform functional movements.

Sorry, sorry, sorry, I get way to carried away with this stuff and could go on for days when I know all you want is that link for better abs right??

Because Pilates is about full body control exercises range from arms, back, chest and glutes but the most common use for the younger generation with no prior movement issues is for a killer core (or powerhouse) workout.

And I agree since incorporating Pilates DAILY I have noticed a MASSIVE improvement with my abs and the same goes for all my HEARTCORE girl their rigs are looking mighty fine!

So I want to share with you a very basic 6 minute Pilates mat series that is safe to do everyday! 

Remembering technique is very important and is obviously hard to coach you from cyber space so if you enjoy this video and would like to take things further in creating a lean body contact me and I’ll try my best to get you into my HEARTCORE groups… NO guarantee if spaces will be available!

http://youtu.be/lnXZlWXycoE

Part 2 to follow soon so stay tuned!

Stay Strong & Stretch,

Tel X

Have a break, have a….

As you may or may not know I have been in the mist of booking Royale Fitness’ first Life and Fitness Retreat. Dates have been back and forth but it is finally official and finally locked in!

The first retreat date is:

JULY 19^th 2015.

But hold on let’s rewind a little and go into why before we even think about where and what. Why the hell am I organising something in another country? What’s wrong with doing fitness here? WHY?

I am a seasoned traveller. I like to escape at least 2-3 times a year. I do this because my boss (yes I have a boss) makes it very adamant that we need to take a holiday every 3 months. To prevent burning out and to keep us motivated.

Not only from work but also from life. Lets face it life is a pretty full on concept, we didn’t choose to be born we just were and we are expected to grow up, get a job and a house, pop out a couple kids and hopefully later rather than sooner die.

And that’s it.

What you choose to do in that time between being born and dying is completely up to you.

I see it too often where someone works full time or part time in multiple jobs. Which isn’t a bad thing hard workers are hard to come across, but they don’t take time off. They don’t have time to have holidays they need to work. If they go on holidays they will only fall more behind in all their work and it just isn’t worth it!

I give this person max 3 months before they fully burn themselves out. They become tired ALL the time. Grumpy. Irritated. Restless. Unmotivated. Depressed. They fall into the cycle of alarm, work, sleep, repeat. Only to realise they wake up 20 year later in the same slump.

Hmmm sound like any one you know?

It is sadly all too common.

I wanted to break this. I WILL break this. WE will break this!

Which is where Royale Retreat came in. The purpose of this life and fitness retreat is to take you away from your world. Your comfort zone. Leave the country and escape to a beautiful island beach getaway. To teach you ways to live life to the fullest. Learn to grow. Become motivated not only in fitness but also in your career. Learn ways to deal with stresses. Learn how to relax. Learn it is okay to take time out and enjoy it. All whilst improving and expanding you fitness capabilities and having a bloody fun time! You will take things from this retreat that you will be able to use everyday. 6 nights and 7 days to escape from reality to learn how to deal with reality.

I want you to succeed in whatever it is you want to do. I don’t want to see anyone suck in the vicious alarm, work, sleep and repeat cycle. I want everyone to live. 

So that’s my why.

Stay tuned for part 2 which will go through the ‘what and where.’

Royale Retreats has limited positions, as I want it to be a small personal experience. If you have any questions please do not hesitate to contact myself on 0407050690 or via email  chantel.graham18@hotmail.com

Stay Strong & Stretch,
Tel X

P.S Here is the link for my FREE cellulite reduction program if you missed it in my last post..

http://forms.aweber.com/form/57/1918517557.htm

I love BJ's and why you should to!

The power, hard work and sense of accomplishment after BJ’s is just unbeatable!!!

BJ’s require A LOT of energy because they are highly intense. They use the WHOLE body and will activate nearly every muscle, which is why BJ’s burn a heap of calories in a single session and can help you loose weight.

The POWER and SPEED that comes from a BJ will help you increase your strength as well as burn many calories. When you follow an eccentric contraction (muscle lengthening) with a concentric contraction (muscle shortening) your muscle produces greater force and this is where the power and speed utilized in a BJ come from.

The only disadvantage with BJ’s is the high risk of injury. I have never personally seen anyone hurt himself or herself during a BJ but because of the intensity and impact on the body it is quite common, so it is very important your BJ’s technique is on point. If you are a beginner it is important to start with low volume and gradually progress once you have built up strength.

It is safe to do BJ’s 2-3 times a week but make sure you begin with a light 10 minute warm up to increase blood flow to help your muscle function properly and to prevent injury.

This is why I love box jumps and why you should to! :P

Stay Strong & Stretch,
Tel x

P.S Don't forget to sign up to my email list to receive your FREE cellulite reduction program. (click the link below) 

http://forms.aweber.com/form/57/1918517557.htm