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23.01.2022 Not sure why the belly won't budge? Here's some factors that may be getting in the way...

22.01.2022 Legit. Also includes lettuce in tacos =salad Or the spinach in a cheese pastry =salad ... Credit: The Awkward Yeti

22.01.2022 People love categorising things. Rhetoric in the health and fitness industry often lumps food into either the "good" or "bad" bucket. This is wrong It's true that not all food is equal. However a healthier way of looking at things is to see that food can either be higher or lower in both energy and nutrients. For example: Blueberries are low in energy but high in nutrients, and are a great snack option if you are trying to keep your calorie intake down (or if you aren't c...oncerned). Avocado is both high in energy and nutrients. It's packed full of fibre and good fats yet contributes a decent amount of energy. So use it in a moderate amount (or an amount that fits in with your total daily energy goal). Chips are high in energy and low in nutrients. Yet they can still be consumed as part of a balanced diet. As long as you aren't consuming too many total calories. Just remember, food is food, and all of it can be included in a healthy diet

22.01.2022 A new year means a new wave of detoxes and cleanses But read this before starting anything!

21.01.2022 "The answer is simple - a lack of control, a lack of confidence and of love for myself. If I really think about it, I can't really value myself if I allowed it to get to this point" "It's kind of sad that I'm comforted by food rather than other elements in the world. It's quite lonely to have such an odd relationship with food." A crucial perspective for anyone who sees being overweight as 100% personal choice, and thinks that fat shaming can be cause a change in behaviour. Both are inherently wrong.

20.01.2022 Do you ever get upset when your weight on the scales goes up a kg or 2? It can be a depressing and de-motivating moment for some, especially if you're trying to lose weight. However this info may just negate your need for scales at all... See weight can fluctuate up to almost 3kg everyday without body fat % even changing. Everything from stored glycogen (carbohydrate fuel tank that also stores water), to hydration levels, bladder fullness, sodium, and even poop can change your weight on a daily basis. In fact total weight fluctuations (over a couple of days) can be upwards of 6kg without body fat even really growing/going!!!! Scales can be a good tool for tracking progress over time if you have a decent amount of body fat to lose. However they are quite primitive, and can often lead to poor self-esteem. Especially if you find it hard to remind yourself that weight-loss (more specifically fat loss) is never linear; and that fluctuations will always happen If you have a poor relationship with the scales - i.e. they make you feel like s**t - toss them to curb! And remember, your weight is literally just your gravitational pull towards the earth, and means nothing in regards to your worth WEIGHT=

20.01.2022 Diet selling charlatans will often demonise one macronutrient as the cause of all your ills and unwanted body fat. In the 80s and 90s it was fat. In more recent times it has been sugar; to the point that some pelicans even advocate giving up fruit The truth is that neither fat or sugar are solely responsible for causing you to have excess body fat. Humans have been consuming both for millennia. Like most chemicals, the dose makes the poison. ... Consuming too much of either will lead to an energy surplus (more calories in than out) and subsequent fat gain. Reducing your intake of either will lead to less energy in and therefore an increased likelihood of fat loss. Of course there is some nuance to this, but the take home message is not to demonise any particular macronutrient. Both fat and sugar can be included in a well balanced diet. Particularly if the latter is coming from fruit.

20.01.2022 Trying to change without awareness is like trying to cook without heat Here's how to use mindfulness, to bring awareness to - and change - your self-sabotaging food behaviours.

16.01.2022 We'll be at Repetitions Group Fitness and Personal Training tomorrow morning at 7.30am talking about barriers to fat loss and how to overcome them. You'll find out why dieting sucks, and never works long term. As well as learn what other key factors get in the way of achieving your health and fitness goals. You may be surprised what can have the biggest impact! Hope to see you there

16.01.2022 Thanks to all the women who make the world a better place And here's to being strong over skinny, and helping each other build a positive relationship with our food and our body

16.01.2022 One of our clients @bethcrawford_xo just got some great results from her InBody scan Beth has been doing 12 weeks of PT, Group Sessions and open gym workouts at Repetitions Group Fitness and Personal Training, whilst making some simple changes to her nutrition. No drastic reduction in calories, just some smart swaps and maintaining a small energy deficit has resulted in a sustainable 2.5kg drop in body fat over 12 weeks

16.01.2022 Tossing guilt & regret in the bin You're not human if you haven't eaten high calorie food out of stress or comfort before. Emotional or stressful eating is both a biological and psychological phenomenon. And whilst it isn't healthy, it's a normal human reaction. So why do we beat ourselves up so much for it? The above quote is one of my favourites when it comes to many aspects of life, and it applies perfectly to emotional eating and the guilt that often follows.... If you've binged on bad food out of comfort, boredom, or emotional reasons, beating yourself up will do nothing but push you further down into a hole. Comfort eating is often done as a coping mechanism to distract us from spending time with our negative thoughts. Beating yourself up will only add to those negative thoughts and increase the chance of you reaching for other unhelpful distractions. If you find yourself on the end of a binge, take the following steps 1. Take a deep breathe and realise that whatever you eat in one sitting will never be enough to derail your progress. 2. Think about what made you eat the comfort food in the first place. Was it boredom? Was it because you were lonely? Stressed? 3. Think of an alternative, healthier response to those emotions for next time. Could you phone a friend? Go for a walk? Meditate? 4. Stock up on healthier food options for next time you do eventually wind up back at the cupboard or fridge. Think berries over lollies, light popcorn over chips. Just whatever you do, remind yourself that you're human, and all humans look for distractions when we feel like shit. It's not that you lack willpower. Just look at your actions with curiosity and see how you can learn from them. The same way a scientist would look at a monkey in the zoo to study its behaviour. You're your own subject to learn from. Harnessing self-awareness and self-kindess to direct new behaviour, will always win out over self-guilt and regret that reinforces old behaviour. In other words, get clean, don't roll around in the muck

15.01.2022 Are you enticed by the idea of losing weight fast??? When we feel bad about our current body shape our mind often pushes us towards drastic weight-loss solutions. However, these drastic short-term solutions can set us up for failure long term! There are several reasons for this. One is the body's metabolic response to dieting. A chronic decrease in energy intake can lead to a reduction in muscle mass, reduced exercise output, and a biological response to dieting,... all which reduce metabolic rate. Another key reason most people get horrible long term results when jumping on extreme diets is that they don't establish life long habits that keep them in an energy deficit (eating less than burning) over an extended period of time. What does that mean? It means that most dieters drastically reduce their energy intake and lose fat, then over time return to their old habits, thus consuming more calories than they need. Any weight lost then goes back on, often with the addition of a few new kilos. This usually coincides with self-worth and sense of self-control plummeting. This is the typical case of a yo-yo dieter. The solution? Long term habits that include some form of exercise and an energy intake that one can sustain for life.

14.01.2022 Some scary stuff!

14.01.2022 We've finally launched and are ready to transform your mind, health, and body! Here's why we exist: https://realnutrition.net.au/about/

14.01.2022 Should you go high fat to burn fat? Here's what the science says...

14.01.2022 Systems > Goals = Happiness Have you ever noticed that the fit, healthy people in your life rarely set goals to be fit and healthy? They just lead an active life and eat well. That's the result of focussing on systems rather than goals. Goals are concrete ideals that we want to achieve, yet more often than not don't. At best they leave us feeling like we've only half achieved what we set out to to achieve, and at worst, like we're failures for even thinking we could. ... Systems are flexible. They have no one end goal, yet more often than not, take us closer to where we want to be. Why? Because by focussing on the systems, we live the life that we want to carve out for ourselves. We immediately start being the person we want to become. And every good thing we do is rewarded with the feeling that we're on the right path. That positive reinforcement begins to make the "systems" habitual. So instead of thinking about a particular weight you want to be, or a particular body you want to have, why not instead focus on the daily systems or habits that may result in such? You may just start feeling more positive straight away.

13.01.2022 Quick and Tasty Meal Prep Sundried Tomato Pesto Chicken with Rice ... P: 40g | F: 10g | C: 34g Ingredients (serves 4): 600g chicken breast 2/3 cup rice Sundried tomato pesto Greens of choice Lemon Cook 2/3 cup of rice (makes 2 cups). Grill 600g chicken breast then add 4 Tbs of sundried tomato pesto (Leggos is the leanest). Steam greens of your choice. Add half cup cooked rice to each container, then divide chicken and greens evenly between such. Add a wedge of lemon and bon apple teeth

13.01.2022 "Carbs make you fat" "No carbs after 6pm" Have a read of this then hook into your carbs guilt free

13.01.2022 Struggling to find a diet that works? Most of us are prone to over complicating our diets. It's usually in response to a bunch of over hyped information we've heard from a multitude of sources. However more often than not, sticking to the basics consistently can deliver pretty darn good results. ... If you've tried rigorous plans or tediously tracking your macronutrients and neither has worked, why not stick to some simple principles instead? For the next week, double the amount of protein and veg you're eating. Start every meal or snack with a nice serve of both, then add in your carbs and fats. See what happens after a week or two. By eating more protein and veg, you'll naturally start eating less carbs and fat. However you'll be focussing more on what you should be eating, and stressing less about what you shouldn't

12.01.2022 THIS IS SOMETHING YOU NEED TO HEAR!!! BEFORE ITS TOO LATE.

11.01.2022 Guilt and shame are terrible motivators Sure they'll sometimes spark action, but it's often short lived and driven by the wrong reasons. They also leave you dwelling on your failures and feeling terrible for periods of time. Time better spent focussing on positives. Not to mention the fact that negative thoughts such as guilt can actively change the way your brain is wired. ... If you've gone off track, had a bad day, week, month, or even year, don't beat yourself up. Likewise, don't make friends and family feel bad for what you see as their "failures" in achieving good health. Be compassionate to yourself and others, take stock of where you are currently at, and look to see what you can change going forward. Motivate yourself with that prospect of change and take that next step forward. Because nothing is permanent and if you focus on getting back on track, you will begin to feel better.

10.01.2022 Have you been told to eat 5 to 6 small meals a day to lose weight? Well you may have been given the wrong advice... Tag someone who needs to see this!... #MythBustMonday

10.01.2022 Come shop with us this Tuesday! We're teaching you the supermarket secrets! http://bit.ly/2CJnR2T ... Do you feel confused or overwhelmed when looking for healthy choices at the supermarket? Do you have the know-how to read past marketing hype, health ratings, and catchy slogans to determine if a product is really in line with your goals? We've put together a Grocery Shop alongside Repetitions Group Fitness and Personal Training to give you all the tools you need for success! Come shop with us and you'll learn everything from: how to do a quick and easy meal prep. how to read a nutritional label. the secrets brands use to trick you into thinking some foods are healthy. healthy snacks that nutritionists opt for. plus loads more! We'll also be on hand afterwards so you can do your groceries while having access to a nutritionist to ask all of the questions you want answered. Click below for more details and to book: http://bit.ly/2CJnR2T Hurry though, there are only 3 spots left!

08.01.2022 Holding a little more around the tummy than you'd like? It's worth checking in on your daily NEAT. What's NEAT? ... It stands for Non-Exercise Activity Thermogenesis (literally any activity that isn't exercise) and it could be what's holding you back from trimming a few extra kegs. Most of us tend to know the basic equation to fat loss; move more and eat less. Too often though we think that moving more simply means a 45 minute gym session 4 times a week. Whilst that is incredibly beneficial in building muscle mass, increasing bone density, raising metabolic rate etc., it isn't going to guarantee weight loss nor ensure optimal heart health and cardiovascular function. In fact, health professionals have dubbed a new term, the "Active Couch Potato" for those of us who sit all day and only get active to train (I myself am one) Whilst far better than doing nothing, it doesn't necessarily counteract all of the negative aspects of being sedentary most of the day (larger waist circumference, higher blood pressure, blood sugar problems). In fact, research from Aus that dubbed the "Active Couch Potato" phenomenon, as well as other research out of Canada, found an increased risk of mortality, even for those who did train intensely. That's to say that too much sitting and too little exercise aren't the same thing. THE SOLUTION? Quite simple: Move more during the rest of the day! If you're tracking your every move on a fit bit or similar, aim for 10,000 steps daily to ensure you're getting enough activity. If not, take hourly 5 minute breaks from your work and go for a short walk, stretch, or do something else that's active. THE BENEFITS? You'll burn far more energy in a day Increase your chance of losing some kgs Improve your heart health Improve your blood sugar control Feel better Decrease mortality risk You'll get to eat more! Get moving!

08.01.2022 The similarities between financial health and nutritional health Resharing a conversation I had with Aaron from Diagnostics and Finance where we discuss th...e eerie similarities between saving money and trimming some kgs. TOPICS DISCUSSED 1 Energy In vs Energy Out / Income vs Expenditure. It isn't all about how much energy you're burning in the gym or how much you're earning. 2 Systems vs Goals. Settings goals is useless if you don't shift your focus to the systems or habits that render you closer to them. 3 Starting out small. What to do first if you're struggling with either your finances/debt or your weight/health. Getting the freight train moving is the hardest part. Starting with the small steps we talk about can help build that momentum which continues to carry you forward!

07.01.2022 Here's a belated Christmas Gift 2019 has been a wonderful year. I feel blessed to have had so many people place their trust in me to help them achieve their health and fitness goals. ... In the spirit of the festive season, I've decided to give away a $100 voucher to the first 5 people who sign up to a 5 week foundation pack for the new year. So if you're looking to hit the ground running in 2020 and reclaim your health and physique, go ahead and grab a pack now. Available both face-to-face and online See more

05.01.2022 Some great results from one of my clients Top work Kaz!

04.01.2022 Check out how we ensure you get results at the link below http://bit.ly/2lSxh4R PS. Only 3 spots left now!

03.01.2022 Finish the year on a high! Have you achieved what you wanted to in 2018? http://bit.ly/2TpKtuc ... So many people enter the Festive Season wishing they had done more with their health the 12 months prior. To add to the foredooming post-festive guilt, most give themselves one more blowout week (if not month) for the Christmas and New Year celebrations. Come January, guilt spurs them on to make unrealistic New Years resolutions that they won't be sticking to come March. It's a vicious cycle. If that resonates with you, then let's cut the cycle together this year! With just over 5 weeks to Christmas (scary right), we have just enough time to get you in a better place both physically and mentally come Christmas and the New Year. http://bit.ly/2TpKtuc More importantly, you'll know how to enjoy the food and drink you love at Chrissy without piling on the pounds. Click the link below and use the code "XMASREADY" at checkout to wipe $50 off! http://bit.ly/2TpKtuc Hurry, offer ends Friday! Click the link below to enjoy the festive season guilt free now! http://bit.ly/2TpKtuc See more

01.01.2022 Given the importance of staying healthy at this current point in time, alongside the isolation many of us find ourselves in, I thought I'd halve the price of our next Leaner For Life nutrition program It's an education and habit based program that's all online. It includes weekly lessons, weekly challenges, online consults should you wish, and we're also going to throw in some home workout plans this time round. The idea is to build habits that help you stay healthier and... leaner for life, rather than a sole focus on losing weight in an allotted time. In other words, we'll be focussing on systems that render results, rather than goals. You can find more details in the link below https://realnutrition.securechkout.com/leaner-for-life/ Any questions, drop them in the comments

01.01.2022 Anyone in the Hills area want a free 14 day gym pass to try something new?

01.01.2022 Snapshot from a talk at 12RND Fitness Bella Vista discussing the key principles to sustainable fat loss! What are they? Slight calorie deficit ... Higher protein intake Regardless of whether you're a carb lover, fat lover, intermittent faster, or grazer, if those two principles are implemented, you'll put your body in the best position to burn fat whilst maintaining muscle. Although of course, application is always a little more complex than theory... Need help with the application? Send us a message!