Fran_tastic PT in Harkaway, Victoria, Australia | Medical and health

Fran_tastic PT

Locality: Harkaway, Victoria, Australia

Phone: +61 419 890 023

Address: 67-69 Baker Rd 3806 Harkaway, VIC, Australia

Website: http://frantastic.online

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• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist
• Weight loss centre

25.01.2022 METABOLISM AND WEIGHT LOSS I have worked with a lot of women who have spent years trying diet after diet so they could lose body fat, while spending countless hours in the gym with very little results. They all made the same mistake.....and I'm guessing many of you out there have too. Me included!!... The problem is unless you know what that mistake is you're doomed to make the same mistake time and time again. So what is the biggest mistake people make when it comes to fat loss?? The biggest mistake people make when attempting to shift the pudge is, they ramp up the exercise while cutting calories and essential food groups in an effort to drop a dress size or fit into that bikini. They get the body, but don't really know how to maintain it. So what then? Try a new diet? Exercise more? Unfortunately this is not sustainable. So how do you achieve the body you want and keep it, permanently?? I'll let you in on my secret. I eat lots and lots of yummy food!! Eating for fat loss has never been easy. I will show how you can cook food you love to eat in healthier way. No more: Counting calories Feeling deprived Dieting Knowing how to make food work for you is very powerful. In fact it's life-changing and it's how I maintain my lean, healthy and youthful physique. Nutrition plans can be overly strict and restrict you from eating your favourite foods. I prefer a plan that is simple, flexible and enjoyable. I enjoy catching up with the girls for coffee and eating out with friends and having a glass of wine. Does that sound good?? JOIN my "FOREVER YOUNG" online nutrition program a simple easy to follow program that you can incorporate into any lifestyle. Learn how you can turn back the clock, feel good and reclaim your youth. Follow the link below to my website for full details and to claim your special offer, valid till 11th October. https://www.frantastic.online/campaign-forever-young

24.01.2022 HEALTHY DOESN'T MEAN BORING AND BLAND. How does my Chicken and Avocado Burrito sound? Eating healthy doesn't have to mean celery and carrots sticks. ... JOIN my FOREVER YOUNG online Nutrition Program and you will get: *Learn how you can eat all the foods that you love (pasta, chocolate, summer fruit) and still shed body fat. *One on one personal nutrition consultations weekly (virtual face to face consult) *Step by step guidance so you can design a personalized nutrition plan that will suit your lifestyle. *24/ 7 access to me for motivation and support. I get asked all the time what I eat to maintain my physique. Here's your opportunity to be personally coached by me and learn what I do. Head to my website, special offer valid till 11th October. https://www.frantastic.online/campaign-forever-young

23.01.2022 Does your exercise match your nutrition? Many people launch into a rigorous fitness schedule full of bad nutritional habits - they don't have a clue what they really need to eat or when, let alone where it's going to come from. And what's another thing most people do in an effort to get lean fast? They cut calories! I have been a personal trainer for a considerable number of years. For years my focus was solely on exercise. In an effort to see more improvement I exercised 2 h...ours a day. I would get up at the crack of dawn run for an hour and then do a weights session for and hour. I ate high protein/ low carb and came away with very little improvement. It was frustrating not to mention exhausting. Somewhere around the age of 45, I began to notice some pretty big changes in my own body. My former routine and nutrition plans just didn’t seem to be cutting it anymore. I set out to find a BETTER way to approach exercise and nutrition over 40. I realised that exercising a nutrient-deficient body only leads to greater deficiencies. Failing to match exercise to current nutrition quality is one of the biggest reasons why many people plateau, lose motivation or simply can't sustain their program. So how do you get it right from the very start? I'm now over 50 and I've learnt a lot about what goes on in our bodies after 40. As nutrition coach and trainer this is the first thing I address with my clients. As we age our bodies change and we need to listen to our bodies. Finding the right balance between exercise and nutrition for your body is the key to a successful body transformation. Join my Health and Fitness Community to learn more. (Click the link here to join) https://www.facebook.com/groups/148965125816733

22.01.2022 DOES YOUR EXERCISE MATCH YOUR NUTRITION? Many people launch into a rigorous fitness schedule full of bad nutritional habits - they don't have a clue what they really need to eat or when, let alone where it's going to come from. And what's another thing most people do in an effort to get lean fast? They cut calories! This is a recipe for disaster - exercising a nutrient-deficient body only leads to greater deficiencies. Failing to match exercise to current nutrition quality i...s one of the biggest reasons why many people plateau, lose motivation or simply can't sustain their program. Nutrition and exercise go hand in hand if your looking to improve your health and transform your body shape. Here's example of my meal plan for a typical day: Ricotta and mushroom Omelette, Chickpea, Eggplant and barley salad Chicken, and Zucchini Luguine Simple delicious meals that will optimize results from my exercise sessions. Recipes to my meals on my website. (Click link below) https://www.frantastic.online//easy-and-quick-healthy-dinn

21.01.2022 SUCCESSFUL WEIGHT LOSS AT ANY AGE REQUIRES PERMANENT CHANGES. Have you ever grabbed a weight loss program, followed it to the letter, acheived that number of on scales or fitted into that dress? What then? Did you know how to maintain your results?... As we age our muscle mass declines, which slows down our metabolic rate, so the weight you were once able to maintain becomes more difficult. Fad diets for a quick weight loss is not the answer. Restricing food group selection really does handicap your ability to achieve optimum health. I'm so excited to be offering a Jump Start nutrition program to help you boost your metabolism, where you will learn: * To eat to create permanent results, increase your metabolism and build and preserve lean muscle. *Create a personalized weekly meal plan. * How to prepare family friendly meals to suit your lifestyle. * Life skills to help you maintain your results. STARTING SOON......

20.01.2022 Protein requirements change as you age. I've had so many messages from women like me, who are over 40, wanting to know what I eat to stay lean and fit. So today I wanted to do something special for you.... I'm sharing how I eat to maintain my physique by launching my... "FOREVER YOUNG" Online Nutrition Program. There's no question that losing weight after the age of 40 is no easy feat. And after the year we've had in lockdown, I'm going to make things easy for you. I will show you how you can eat to build lean muscle and boost your metabolism. JOIN my Online Nutrition Program and you will learn how you can jump start your metabolism and stay "FOREVER YOUNG". DISCOUNTED OFFER APPLIES UNTIL 11TH OCTOBER. CLICK ON THIS LINK And you will also get my FREE meal plan to get a jump start today https://www.frantastic.online/campaign-forever-young

18.01.2022 CARBS AND FAT LOSS Have you every found yourself in a love/hate relationship with carbohydrates? I have! A few years ago I avoided carbs. Fast forward to today and carbs is an important part of my diet.... Most women I meet avoid eating Carbs. This is still one of the most confusing topics. So, can you still have your favourite carbs and burn fat? Due mainly to their effect on insulin, carbohydrate choices make or break body composition changes from exercises training. With age, we lose our tolerance for high-energy carbohydrates. That is, our sensitivity to carbohydrate-rich foods increases. Most people in their 30's can't eat the way they did in their 20's. And, when you're in your 40's you won't be able to get away with what you ate in your 20's or 30's. If you're 50 or over like me, I'm not telling you anything you don't know!. You know what I'm talking about. But this doesn't mean we need to avoid carbohydrates. I still enjoy pasta, rice, potato and bread. It's the only way I can improve my body composition (more lean muscle and less body fat). When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day. The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those efforts. Knowing how to make food work for you is a very powerful tool and it's the key to improving "body composition", shifting body fat and improving lean muscle mass. Want to learn how to improve your health, energy and body composition?? JOIN my online FOREVER YOUNG nutrition program and learn how you can still enjoy your favourite carbs and burn fat. FOR A LIMITED TIME you'll enjoy a discounted offer if you sign up before the 11th October 2020. Click on the link below and head to my website where you can also grab my FREE Meal Plan to start you on your journey today! https://www.frantastic.online/campaign-forever-young

18.01.2022 FAST, DELICIOUS & NUTRITIOUS To get lean most people reside themselves to rabbit food diets or even worse rubber chicken and broccoli. Others equate healthy cooking with hours of preparation for just one meal. Well l'm here to tell you it doesn't have to be that way. To create the body of your dreams you need to improve your metabolism. ... As we age we lose muscle mass and body fat increases. Losing muscle mass slows the rate at which your body uses calories (metabolism slows). In a misguided effort to speed the fat-loss process, some people start cutting potential sources of nutrition from their diet - carbs, calories etc. The thing is, most people already have restricted food habits. This makes the task of better health, performance and a great body virtually impossible! When it comes to fat loss in your 40s and 50s the rules for weight loss change. In their 40s women are often very time poor and sleep-deprived, juggling young children and working. Exercise can be the first thing to go out of the window along with the motivation to eat salads for dinner. In their 50s, women are often menopausal, which can be a time of weight gain around the middle. In their 60s women may feel extra aches and pains or maybe they’ve never really exercised or paid enough attention to their diet before. Is it too late to take up healthy habits now? Definitely not!! I'm in my 50s, showing women in their 40s, 50s & 60s how to build and preserve their muscle and increase their metabolism. Do you wish you could just eat normally? Does it feel like dieting will be a life long struggle? Are you confused by all the conflicting nutrition messages? If you answered yes to some or all of these questions you are not alone. JOIN OTHER WOMEN IN MY 8 WEEK JUMPSTART NUTRITION PROGRAM. * Learn how to eat to boost your metabolism, preserve and build muscle. * Eat foods you love (pasta, potatoes, chocolate) and still shed body fat. * Make family friendly meals, that fit into a busy lifestyle. *Get solutions for challenging and changing situations. *Create structure, sustained motivation & accountability essential for success. Remember successful weight loss at any stage in life requires permanent change. So jump in and commit to a lifestyle change and you'll enjoy a healthier you. Enjoy a COVID special offer when you sign up before11th October. DM me!!

16.01.2022 MAKE TACO TUESDAY AN EVERYDAY EVENT WITH THESE: Cauliflower Tortilla Tacos. Here's what you'll need:... * 1 head cauliflower * 2 eggs * teaspoon dried oregano * teaspoon paprika * teaspoon chili powder (optional) *600g chicken *1/4 cup orange juice. *1 clove of garlic *1 teaspoon ground cumin *salt. Combine the chicken and the rest of the ingredients and set aside. Meanwhile: # Preheat oven to 190C # Chop the head of cauliflower into small pieces. # Pulse in a food processor until cauliflower is finer than rice. # Place in a bowl and add salt, eggs and herbs to taste. # Microwave for 4 minutes. # Drain the cauliflower using a kitchen towel and squeeze out all the excess water. # After draining add the cauliflower into a bowl and mix in the eggs, dried oregano, paprika, and chili powder. # Add salt and pepper to taste. # Spoon 4 to 6 portions of the mixture and then press into a circle on a baking sheet. # Bake for 20 minutes or until edges are brown. Heat a fry pan over medium heat, add chicken to the pan discarding marinade. Cook until no longer pink in the middle, about 3 mins per side, transfer to plate and keep warm. Top tortilla with chicken, lettuce, avocado, salsa and any other topping of choice. Enjoy!!

15.01.2022 WHERE DO I START WITH MY NUTRITION? SHOULD I AVOID CARBS? WHAT DIET IS BEST? WHAT DO I EAT TO GET A SIX PACK? When diets stop working, most people assume they need a complete overhaul right away. I have to cut out sugar....and dairy.....and carbs.....and fat.... And......maybe exercise.....every day!! While all of these may sound like good ideas a few of them have some redeeming value they don’t attack the problem with most people. Optimized energy levels, appetite, strength, endurance, and mood all rely on getting enough essential nutrients. That’s why you can, avoid dairy, cut carbs, or count caloriesyou can do everything right to lose weightyou still feel awful. Losing weight after 40 requires a different set of rules. Once you hit middle age, you have to pay special attention to your lifestyle habits to protect your health during your older years. Women in their 40s are busier than ever. They are often sleep deprived juggling work and young children. Exercise can be the first thing to go out the window along with the motivation to eat salads for dinner. Hormone levels begin to change and with this you may find you put on weight more easily, we can lose collagen and muscle mass and we can be prone to niggles, aches and pains. So it's no wonder why so many women over 40 end up hitting a weight-loss wall. In their 50s women are often menopausal, which can be a time of weight gain around the middle. Our hormone levels start to decline post menopause which can affect our brain, bones and cardiovascular health, to name just a few. As we begin to age eating a balanced diet is a crucial element of success to any fitness goal, whether looking to build muscle, lose fat, or improve athletic performance. Learning how to feed your body properly is the key to success. It is a crucial aspect of every part of our lives. I include: * Healthy fats (Oily fish, Flaxseeds, Nuts, Avocado) * Protein (Lean beef, chicken, fish, legumes) * Whole grains - Quinoa, Rice, Pasta * Dairy - Cheese, Milk, Yogurt * Vegetables & Fruit - A wide variety, nothing is off limits. The bottom line is as we age we begin to see a decline in our metabolism and lean muscle, so we must account for it. Our stress levels also tend to be a bit higher as we start to juggle work and family. Ensuring that you get all the essential nutrients will ensure that you get results and feel better.

13.01.2022 THESE QUICK AND EASY MID-WEEK MEALS ALSO HAVE THE ADDED BENEFIT OF BEING HEALTHY AND DELICIOUS. If you want to take your weight loss up a level you should be preparing your meals. Meal prep is a great way to get all of your meals planned and made ahead of time so you can take away the stress related to meal time.... The key to sticking to any nutrition plan is planning ahead and minimizing distractions. For some of my clients, especially the busy ones meal prep is super important. Making meals ahead of time is a great time saver. Now I’m going to be honest with you, I meal prep slightly but not too much as it’s become second nature and I’m in control of what I eat. So I prep every other day rather than once or twice a week. You just need to find what works best for you. If you're a newbie to meal prep and if you’re not used to making meals ahead of time, it’s a good idea to prep your meals a week or even 3 or 4 days at a time depending how fussy you are with food. HERE ARE MY 5 STEPS TO HELP WITH MEAL PREPPING: STEP 1 WRITE OUT WHAT MEALS AND SNACKS YOU’RE GOING TO HAVE FOR 7 DAYS. Choose some meals based on your personal food preferences. A lot of people tend to pick a few meals they like and then repeat them, it’s the easiest way to bulk cook plus you’ll know you’ll enjoy them, which is key to you being consistent. Having a different meal in your meal plan every day means you’ll be cooking 5 or 6 things at the same time which is time consuming and stressful. STEP 2 GO SHOPPING. Make note of all the ingredients you need and go get them, be meticulous, know how much of each ingredient you need for the week. STEP 3 KICK EVERYONE OUT OF THE KITCHEN. Make sure you have all the ingredients and cookware ready before starting. Nothing worse than getting half way through and realizing you forgot the chicken, or you forgot to get oven trays, etc. STEP 4 PORTION EVERYTHING OUT AND STORE THEM PROPERLY. When you have your foods cooked and separated into individual servings for convenience throughout the week, store them in your microwave safe tupperware inside your fridge/freezer for easy grab-and-go action. STEP 5 THIS IS THE MOST IMPORTANT STEP. Make sure you eat them when you’re supposed to and stick to the plan. As long as you can do this, you shouldn’t have any issues. Just sit back, relax and watch your body transform. NEED SOME INSPIRATION???? CLICK THE LINK TO MY WEBSITE AND GRAB THE RECIPES FOR SOME QUICK, EASY MID WEEK MEALS https://www.frantastic.online/blog

11.01.2022 APPROACHING 50 THE RULES CHANGE As you get older, you might notice that maintaining your usual weight becomes more difficult. With the transition to menopause most women gain weight. However hormonal changes alone don't necessarily cause the menopause weight gain. It can also be related to aging. As we age we lose muscle mass, while body fat increases. Losing muscle mass slows the rate at which your body uses calories (metabolism slows). This can make it more challenging to ...maintain a healthy weight. MY TOP TIP # 1. When it comes to fat loss in your 40s and 50s the rules for weight loss change. In your 20s and 30s its was as easy as staying more active during the day ,doing aerobics classes or other cardio activities. But if you are serious about transforming your body after 40, you'll add strength training (weights) to your workout schedule. Muscles require more energy to maintain so your metabolism will benefit when you build them. MY TOP TIP #2. A better exercise plan will help you build lean muscle in your 40s, but what you eat will have the biggest overall effect. Yes that's right! You have to eat to shed body fat!! Your 40s is not the time to try fad diets for a quick weight loss. You're smarter than that now! You need a clear plan for long-term health, well being, weight loss and weight management. Like most women, I tried fad diets in my 20s and 30s. In my 40s I realized they were not sustainable. Restricting food selection really does handicap your ability to achieve optimum health. The most effective way to maximize health and results from training in your 40s and 50s, is to eat good quality protein, consume carbohydrates and include more fats that defame the body. Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. My last tip is, commit to a lifestyle change and you'll enjoy a healthier you! Want more tips on exercise and nutrition, click on the link below to join my FREE community group. https://www.facebook.com/groups/148965125816733

09.01.2022 GOOD NEWS! LIFE REALLY DOES GET BETTER AT 50. So if your approaching your 5th decade start celebrating Of course hitting the half century mark comes with certain physical downsides. You naturally start to lose muscle mass every decade after 30 and weight (body fat) starts to accumulate, especially around your midsection. ... Fortunately that doesn't mean you're destined to acquire a midlife muffin-top. Improving your health and fitness is a worthy goal, but it can be a bit overwhelming. There are bound to be challenges whenever you start something new, especially when it involves something you do several times each day - like eating and drinking. Still, as long as you don't try to change everything at once, you can achieve your goals. This is the key to my nutrition program. Change is hard!! Making small, gradual changes in your eating patterns is the best way to overhaul your diet. Your ultimate goal is to establish new eating habits that can be sustained for a lifetime. Here's a few changes you could start with: Include foods that you enjoy. Micro changes allow for long term weight loss. Fad restrictive diets just create rebounds and a sense of deprivation. Eat plenty of healthy, whole foods like fruit, vegetables, whole grains, nuts, dairy and lean protein. Plan! Plan what a healthy day looks like from sleep, to exercise to your meals. Know that the road ahead will have some bumps, but equipped with a good eating plan, a positive attitude and most importantly a great support system you will be successful.

06.01.2022 Fitness doesn't end when you finish your workout routine. Consuming the right nutrients after you exercise is just as important as the workout!

04.01.2022 Can eating too few Calories stall your metabolism? They say 40 is the new 30, thanks to healthier habits. Yet, women continue to struggle with their weight as they enter their 40s. Both your nutritional needs (the food and water) and your metabolism (how fast your body converts food to energy) change at this age. Your metabolism gets slower. As adults with every passing decade we can expect to lose 10kgs of of pure muscle and replace it with 20kgs of body fat. That makes losi...ng weight even more difficult. If you're like most people who want to lose weight, you want to lose it fast! Right! So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts. Sure the most effective way to lose weight is to consume fewer calories than you expend. But if your calorie intake dips too low your body could go into starvation mode. Your body will start to store fat because it thinks it is not going to get anything. You will be at a point where your body is kind of at a standstill. So what do you do when you get to this point?? At age 40, women lose muscle mass twice as fast as men. Most of the loss occurs in your core muscles, which supports your abdomen (another reason for belly fat). What you eat is even more important as you enter your 40s. Women need protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. If you haven’t gotten serious about your nutrition by the time you are 40, it’s time to start. *Choose a variety of vegetables, including dark green, red and orange, beans and peas, starchy and non-starchy. *Eat a variety of fruits. *Include grains in your daily diet. Half of your grains should be whole grains. *Include dairy such as milk, yogurt and cheese. *Have protein at every meal. Healthy protein includes lean meat (chicken), seafood, eggs, beans and peas, nuts and seeds. *Use healthy oils, such as olive oil and include plenty of omega-3. Remember that calories are not your enemy. They are a vital part of a healthy and energetic life. Your body needs a certain amount of calories just to sustain proper function. This is why fad diets force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up. By making better nutrition choices, eating smaller portion sizes, and exercising you will have the best chance of keeping it off. Join my Health an Fitness Community Group and learn how you can adopt new healthful habits that you will be able to stick to indefinitely. (Click on link below) https://www.facebook.com/groups/148965125816733

04.01.2022 HERE'S MY SIMPLE TUNA SALAD When trying to make a new change it's best to start with a realistic approach to your meals. If you're like me and you have a family to look after finding time to cook complicated meals may not be a good fit. One habit l've embraced is meal planning. I plan for 5 days but if you're new to this then maybe you can try planning for 2 to 3 days ahead. ... Choose your most simple go to recipes write a list of ingredients and buy only what you need. Here's one if mine. You can have this for lunch, together with your favorite salad or a quick snack. Give it a go and let me know what you think.

03.01.2022 YOU HAVE TO EAT MORE TO SHED BODY FAT!! Does it ever feel like dieting will be a life-long struggle? Are you confused by all of the conflicting nutrition messages?... Do you feel like you’ve hit diet rock bottom? Do you wish you could just eat normally? By the time I hit my late 40s I felt like this. Hitting your 40s has plenty of benefits, such as earned wisdom, increased self-awareness, and self-confidence. Truth be told, though, it's tough getting used to some of the physical changes. A biggie is a downshift in metabolism, which can make weight maintenance trickier and weight loss more challenging. However, losing weight after 40 isn’t impossible. Every individual is unique and has special needs, desires and goals. What we all have in common though, is that at the root of each and every goal, is the desire to feel better. The most common goal I hear from clients is, "I want to lose body fat". When it comes to fat loss I bet some of you have made the same mistake I have! Grabbed a weight loss program, launched into it, exercising day in day out while restricting foods until finally achieving the desired results. All along feeling hungry, cranky and run-down. Losing weight should enhance your health, not come at the expense of your health. Optimizing health takes a spectrum of nutrients from a variety of sources. There's no good getting lean by restricting nutritional choices to the extent that your health an energy levels suffer. Managing your weight is a life-long commitment not just following a diet for a few weeks to drop kilograms. My approach is quite simple. Start with making small achievable lifestyle changes. Here are some simple ways you can start today: Don’t cut out carbs Carbs are fuel, and whole food sources, like fresh fruit, whole grains, and potatoes, are bundled with vitamins, minerals, fibre, and antioxidants. Cutting out carbs completely deprives your body of important nutrients. This can lead to unwanted side effects like constipation, fatigue, and irritability. Cut out processed foods I have seen numerous clients break a weight-loss plateau or start losing weight simply by switching from processed foods to whole foodseven without eating fewer calories. Eat more vegetables 9% of adults eat the minimum recommended intake of two to three cups of veggies per day. Non-starchy vegetableslike leafy greens, broccoli, Brussels sprouts, cauliflower, zucchini, tomatoes, peppers, mushrooms, and onionsare incredibly filling and nutrient rich, yet they provide just 25 calories or less per cup. Treat yourself to dark chocolate daily Research backs something I can attest to myself. Building in dark chocolate as a daily treat helps curb cravings for both sweet and salty foods. Dark chocolate can also help reduce stress, a major emotional eating trigger.

02.01.2022 MAINTAINING YOUR MUSCLE MASS SO YOU DON'T LOSE IT! Declining muscle mass is part of aging, but that does not mean you are helpless to stop it. Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Your diet is an important role in building muscle mass. Protein is the king of muscle food....Continue reading