Amanda Carter Fitness | Coach

Amanda Carter Fitness

Phone: +61 447 686 194

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17.01.2022 In order to successfully count macronutrients, it’s important to know what they are and why some people need different macronutrient ratios than others. Firstly, there are 3 Macros: Carbohydrates, Proteins and Fats. Let’s break them down ... Carbohydrates Firstly they are delicious and secondly most types of carbs get broken down into glucose. Glucose (which is how carbs enter our blood) is our most optimal fuel source for resistance training, it gives us a hit of energy which helps fuel our training sessions Carbs provide 4 calories per gram and typically make up the largest portion of people’s calorie intake. Carbohydrates are found in foods like grains, starchy vegetables, beans, dairy products and fruits. Fats Fats have the most calories of all macronutrients, providing 9 calories per gram. Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption and body temperature maintenance. There are 3 sources of fats, monounsaturated, polyunsaturated and saturated and you should be having all 3. It’s important to have a variety of foods to hit your target. Fats are found in foods like oils, butter, avocado, nuts, meat and fatty fish. Proteins Like carbs, proteins provide 4 calories per gram. Proteins are vital for processes like cell signalling, immune function and the building of tissues, hormones and enzymes. Examples of protein-rich foods include eggs, poultry, fish, tofu and lentils. While your macro balance should vary slightly depending on YOUR specific goals, a good starting point for fat loss and muscle gain is 40% protein , 30% carbs , 30% fats

14.01.2022 Gone are the days where getting results meant sticking to restrictive, bland and miserable diets. This is NOT what life is about! Remember, our bodies don’t recognise foods as good or bad - they just process the energy (calories) contained in the food. This is why it’s so important to educate yourself on the nutritional value of foods, especially if you have a specific body composition goal. This applies for all foods but I love this example. If you love waffles t...here is absolutely no need to cut them out of your diet. You can still eat them AND lose fat provided that you are in a calorie deficit just be smarter about your choice of waffles so that you satisfy your craving without blowing your calorie budget! - Here’s the thing: One ‘bad’ meal isn’t going to make you fat. Just like one ‘good’ meal isn’t going to make you shredded. You should stop labelling foods as ‘good’ or ‘bad’. Food is food. You can eat carbs (yes you can eat bread, pasta and waffles girls!) and still lose fat - it comes down to total calorie intake. You can eat late at night. You don’t have to avoid gluten & dairy (unless you have an actual intolerance). If you feel good eating it then there is no reason not to. Stop looking for quick fixes - a sustainable enjoyable approach is key! - There is room in your life to have both nutrient dense wholesome foods BUT also that burger, pancakes and pizza without needing to feel guilty! Balance and moderation is key See more

07.01.2022 RICE PAPER ROLLS I am currently obsessing over these They taste so good and are super filling if your on lower calories like at the moment. You can literally fill them with whatever tickles ya fancy. ... My choice of fillings Spinach Cucumber Capsicum Carrot Beetroot Shredded roast chicken Light sweet chilli sauce 3 rolls for 350 calories, your welcome Let me know if you try them out or if you have your own recipes for these

07.01.2022 HAPPY RE-OPENING DAY ALLIED FITNESS I am so excited to see you all back in the gym, crushing your goals so I’ve put together a special offer for you. There has never been a better time to re-set your goals, 2020 is all about LEVELLING UP! Who is with me? I’ve got new spaces opening up as of the 29th of June so this offer will run through until the end of July, DM me for more details

07.01.2022 Hey weekend I’m so happy to see you, this week has been crazy and basically fuelled by Oxyshred I often get asked about fat burners and pre-workouts so here’s why I take it Firstly, I just want to point out that you do not need to take supplements to get results however they can assist you with your performance, body composition and overall results. Supplements are not ‘quick fixers’ if you are taking a fat burner but continue to eat crap and not move your body yo...u are not going to get results, pretty simple. For supplements to work you need to use them in conjunction with a good diet and training plan. They are called supplements because they SUPPLEMENT these other protocols. Oxyshred is one of my favourite supplements of all time. Not only does it help with fat loss but it also doubles as a pre workout at the same time. Fat burners are high in caffeine which is why they tend to give you that extra energy boost. Reasons why I love Oxyshred; No artificial flavours No artificial food dyes or colours Limits calorie absorption by the body Amplifies mental focus and alertness Boosts fat burning Enhances moodNo pre-workout jitters I take oxyshred first thing in the morning before I train and will also mix it with Creatine See more

04.01.2022 One bite won’t hurt you You don’t need to diet, you’re skinny enough! Why would you do CrossFit, you don’t want to get too muscle-y Yep, heard it all.. especially the last one Ladies, if you want to add shape your body, it is important to incorporate resistance training into your sessions! It won’t make you bulky.. a calorie surplus will!... It wasn’t until I got into the weights room and started eating to fuel my workouts that my body shape transformed and I saw results, years of trial and error and now I know what works Having a well-designed training program around building muscle and with progressive overload will see you get far greater results with your body composition than cardio ever will. Trust meI know from experience See more

01.01.2022 The time has finally come! Introducing Allied's newest Personal Trainer Just two weeks to go until our gym is re-opening and I cannot wait to see you all crushing your goals! If you are ready to take your training and mindset to the next level, I’m your girl! ... TO SECURE YOUR SPOT; Send me a private message on Facebook or Instagram Text or call me on 0447 686 194 Email me at [email protected] Offered to ALLIED FITNESS MEMBERS AND NON-MEMBERS. Keep up to date with me on Instagram or Facebook IG: @amandacarterfitness FB: Amanda Carter Fitness Cannot wait to get back into with you all