Monthly Archives: July 2018

Introduction to tracking what you eat

Most of our clients would like to either loose weight or gain muscle and nutrition is a critical component of reaching these goals. But most programs out there just expect you to follow their meal plan, buy into their shakes or magic pills that give you INSTANT RESULT.

But we all know it’s not that easy. Many of these diets require drastic lifestyle changes which are not sustainable unless you continue to buy into their “solutions”.

Instead we advise that you look at making incremental changes to your current diet that fit in with your lifestyle.

The first step, as with any other change is to figure out what you are currently doing and what you should be aiming for.

So to set the target you should figure out “How Many Calories Should I be Eating“.

Once you’ve figured out your TDEE and identified your target (i.e. ±10-15%) you need to figure out how much you are currently eating. Applications like MyFitnessPal or Lose It! are great and can help you see where you can make changes to help you reach your goals.

So lets use an example.

Meet Jennifer who wants to loose weight. 34 year old female, weighing 115kgs, 180cm tall, with 1-2 gym sessions a week.

According to the TDEE calculator Jennifer should be eating 2,673 calories to maintain her current weight. Since her goal is to loose weight we will subtract 10% for sustainable fat loss making her target daily calories 2,406 calories.

Now that she has her target, she can start tracking what she’s currently eating in MyFitnessPal. After a week of tracking she finds that on weekdays she finds it easy to hit her target, but on the weekend she snacks a lot at home and tends to go over her target. But she can also see that she misses breakfast on the weekend which makes her peckish throughout the morning. So one small change is to extend the breakfast habit from the weekdays to the weekend as well. She also looks at getting snacks that are still tasty but not as calorie dense so if she does snack she doesn’t

go over her target. On Friday night she might have a few drinks which again push her over the limit. So is she supposed to just skip the night out??? Absolutely not! What she can do is plan ahead and “save up” some calories through the week so that she can enjoy the night out without worrying about overshooting on a particular day (as illustrated here).

The overall goal is to reach the weight / nutrition goals in a way that is sustainable which means that it has to be enjoyable!!!

Introducing the 12 Week Winter Challenge!!!

12 Week Winter Challenge!

Launching 30 July 2018 – Are you taking part?

After some great results from our last 12 Week Challenge (even after the pub celebration!) and a great turn out to the FREE 4 week challenge we are running the new and improved 12 Week Winter Challenge!!!

 

What is it?
This time round we will be giving you 3 programs per month (1 equipment based, 1 with no equipment and 1 abdominal specific), which you can do wherever, whenever and in whatever order you feel best suits your schedule/ body. We also have a private Facebook group that you’ll get technique tips, some basic nutrition advice, community support, access to trainers for help and weekly challenges!

 

Why join the challenge?
Be motivated with a group of like minded people all working hard to achieve their health & fitness goals.
  • Meet new gym buddies.
  • Share knowledge & learn healthy tips & tricks from each other.
  • Participate in weekly challenges & push yourself that little bit extra.
  • Experience programming designed to help you build strength and confidence to move through the gym on your own

With two packages to support you through your journey you can’t go wrong!

Almost forgot!
There’s also a free Bootcamp Monthly Saturday at 7am for everyone as well!

Package 1 – The Complete Package

Includes
  • 12 Week Program – 3 session plans per month including video demo’s (1 Gym, 1 Home, 1 body part specific), designed to ge
  • Before, midway and after photos, girth measurements and body fat %
  • Basic nutrition guidelines
  • Clean eating recipe eBook
  • Warm up and cool down guide
  • Discounted sessions (PT usually $45/ 30min discounted to $35 and SGT usually $15/ 45min discounted to $10 for all challengers for the duration of the challenge)
  • Access to a VIP FB group
  • Weekly challenges (e.g. no sugar, hydration, accountability, recipe sharing etc) run in the Facebook Group
  • And a BONUS Free SGT session per week
  • Bonus monthly boot camp
  • End of Challenge social event

By signing up to the challenge below you agree to the terms and conditions found here.

Package 2 – The Online Essentials Package

Includes
  • 12 Week Program – 3 session plans per month including video demo’s (1 Gym, 1 Home, body part specific)
  • Basic nutrition guidelines
  • Clean eating recipe eBook
  • Warm up and cool down guide
  • Access to a VIP FB group
  • Weekly challenges (e.g. no sugar, hydration, accountability, recipe sharing etc) run in the Facebook Group

By signing up to the challenge below you agree to the terms and conditions found here.