Why you need a Coach

Why you need a Coach

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It’s not that hard to eat clean and workout, why would you need a coach?  

Here are 5 very real reasons you need a coach.

1. Head Trash – everyone has it

The lies you tell yourself. The fears you battle. Head trash sometimes gets recycled for weeks or months. Instead of recycling the head trash, a coach helps you take it to the curb.  Head trash can keep you stuck, so processing it out loud can help you realise its trash and move on.

2. Accountability – intentions are not the same as results

You have a lot information & goals spinning in your head with great intentions. Knowing that someone is going to be looking over and checking in with you is often enough to make your willpower a little stronger than normal. A good coach doesn’t let you lie to yourself and holds you accountable for accomplishing results. But also can help you realise (when you communicate well with her) that you need to break down your goals more instead of trying to reach them all at once.

3. You Get More Results – avoid making mistakes

Accountability & head trash or lack of awareness about your goal can all contribute to this one.  A coach deals with all three.  A good coach helps you clean out the head trash and resist the urge to quit. But their knowledge and education is what takes you further. 

4. Connection – find like minded ladies

You have a lot of people in your life, but not always the kind of people that are supporting your dreams and goals.  We need to intentionally reach out and connect with other strong women to feed your spirit.  A coach is a great connection and can introduce you to others like you, like the #TEAMSMART FB page I have set up for my girls, they can connect with each other and share.

5. Done is better than perfect –  consistency

Most of you go into a dieting phase super strict on yourself, planning to be the most perfect robot we ever did see, and as soon as you make a little mistake or enjoy like a little bit you throw in the towel because you ruined it. A great coach keeps you from over thinking, they educate you so you don’t feel like you ruined it and by understanding nutrition & training you will remain consistent and get to your results faster.

So next time you are setting off on a health & fitness goal, investigate the coaches out there, we are all different, find one that trains the way you want to train, lives the way you want to live and educates the way you want to be educated. It might make this the time you reach your goal & maintain the results.

R.x

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How to Stop Snacking

How to Stop Snacking

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I’m talking about mindless snacking, not the kind of snacks you planned into your food diary so you could have a snack when it suits you!

These are my tips for stopping yourself from snacking on unplanned foods.

Protein

Spreading your protein across the day, placing it in 2-4meals throughout your day helps with satiety, which means that your not hungry and looking for food. This is even more effective when its a whole food version not just a shake.

Solid food

Don’t waste your macros on liquid. Look I know you might like a Coffee or a boost juice or what ever it is you are drinking, but they are full of calories so watch your choices. Limit yourself to one coffee, ask for half the milk and instead of drinking a juice have the fruit, it will have more nutrients and fibre in it keeping you fuller but also fuelling your body better! And when it comes to soft drink I have no problems with swapping to diet (swipe to see its not all bad!) And nothing beats some water ladies. But if you find you are wasting macros on liquids make some swaps so your belly is actually full.

Wholesome foods

Foods with fibre and that don’t come from a market are always going to keep your feeling fuller. This is for a few reasons, they are normally more have more volume so it fills your stomach more, but they often have fibre which absorbs the water/liquids you drink which swells and results in you stomach feeling full.

Eat regularly

Eating every 2-3hrs stops you from reaching that real ‘I’m starving’ point, when you reach that point your will power is week. Hunger is willpowers kryptonite. 

Satisfy your cravings

Don’t restrict yourself on foods if you want some chocolate have some chocolate, don’t try satisfy it with an apple…they are NOT the same girls! Have a freddo, caramel koala, or something single serve to satisfy your craving and make it fit your macros. If you keep snacking on other things to satisfy a craving it’s not going to go away, and if your diet doesn’t allow you to do that, change.

R.x

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Does Meal Timing matter?

Does Meal Timing matter?

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I would say this is in my top 3 questions I get asked about reaching a weight loss or muscle goal. 

And my answer is No, the only placement that does matter is your protein distribution

Do I have to eat Breakfast?

Well, you have to break your fast (thats what breakfast means), but you don’t have to eat your first meal 30mins from getting out of bed, you can choose to fast till; 9am, 10am, 11am, what ever suits your lifestyle. The time you start eating won’t effect your goal, except it shortens your caloric intake window, so it means you have less time to eat your calories. 

This also doesn’t mean you can’t drink anything before you eat, feel free to have your coffee, tea, water what every you have tracked into your day.

But do make sure that you have a decent meal to break your fast, don’t get a sugar laden, highly processed or deep fried meal to start your day, these are just going to send your insulin levels its a spin leaving you hungry and looking for more crap food. 

Do I need to eat every 2-3hrs?

No, this only helps you control you willpower and hunger levels, because eating regularly won’t leave you a big window of being hungry between meals.

How many meals should I have in a day?

What ever suits you! It needs to fit your lifestyle, not someone else’s, if you like having 5 -6 full meals through the day, knock yourself out, if you like 3 solid meals and 2-3 snack size meals thats also great! Find what works for you and aids your compliance.

How should I distribute my protein?

This is the one macro that does matter how you distribute through your day. This is for multiple reasons:

  1. Our body can only absorb so much of our protein from our meal (roughly 50-70%) and it can’t store protein like it does carbs & fats.
  2. It helps with satiety, which means spreading it through the day helps you feel full through the day
  3. It will make sure you end up with protein around your workout

So stop stressing about the perfect meal timing, focus on your caloric compliance and fuelling your body to run effectively & thrive!

R.x

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HOW OFTEN SHOULD YOU BE TRAINING?

HOW OFTEN SHOULD YOU BE TRAINING?

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When it comes to training the case less is more is the truth.

So many women are out there are overtraining because they think that is the key to the goals, regardless of goal; weight loss or gains. And as a coach my biggest goal is to get girls to train less and realise that it will all be ok.

Whats the perfect training amount per week?

There is a lot of different of opinions out there in the research but what I find when we are looking at general population 3-4 times per week is the sweet spot. It gives plenty of rest for recovery and there is still room to add some cardio, sports or other fun fitness activities you might be into. You also have to work, see your friends & family in there too, you know have a life!

Chasing Gains.

The more you train won’t guarantee you will grow more muscle, when you train you tear the muscle fibres and because muscle grows when it repairs and it repairs from training damage when you are resting. So the less you train, the more you body has time to recover, but it also means you can train harder when you are at the gym and intensity of training is a massive part of getting your gains.

But I want to loose weight…

Doing more isn’t going to guarantee your results, everyone goes running to HIIT, lots of cardio, double session etc but it leaves them fatigued & hungry, will powers greatest kryptonite. If you are fatigued and hungry from overtraining this is when you will blow out in your diary. 

Style of training?

If you are going the 3day option you want to be doing a solid, intense full body session 3x per week, one that deserves the rest days in between.

If you’re going with the 4day, its best to have upper/lower splits so there is still plenty of rest in between.

My Diamond Coaching is the perfect option for any girl working for her goal.

Hope you can take these tips on board to reach your goal!

R.x

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8 REASONS YOUR DIET IS FAILING

8 REASONS YOUR DIET IS FAILING

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We live in a time where everyone seems to care how they look, which means weight loss comes to the forefront of A LOT of women’s mind. But yet so many are failing, why?

Starting Too Aggressively

Probably the most common mistake that people make in dieting is starting off too aggressively. 

It’s surprising how many people don’t realise that the reason diets work is a calorie deficient, and fad diets are normally an aggressive calorie deficient. Which makes sense, get more results fast! And those pushing these fad diets want that because it makes their product look better then someone else’s. But it’s the aggression that often leads to failure.

To sit in these aggressive deficients your diet is normally restrictive, leads to constant hunger, irritability, fatigue, brain fog, poor performance & poor sleep. This is often what leads to people quitting not long into their diet, especially when they start in the New Year, 85% of people who start a dieting resolution will quit by the end of Jan.

But along with the feeling of failure it will stall your metabolism faster than if you had been smarter about your deficient.

Failing to Plan

Just as with anything in life, you need to have a game plan in place to be successful. This goes for everyone, I sound like a broken record to my new girls that they need to preplan their diary at least a day in advance to be successful, even I HAVE TO plan my diary in advance and I have been doing this for years.

When you have a plan you know what you are eating for the day, so when your break comes or the hunger pangs you have something prepared or know what it is you need to put together.

Your not letting your hungry self make food decisions, trust me she doesn’t have your best interest at heart, she has chocolate at heart.

Expecting Linear Results

Expecting every week to come with drastic drops is unrealistic, especially as a woman! As a woman we go through monthly hormonal fluctuations that effect the way the body holds water, goes to the toilet, how active we are and that all effects your results. If you step back and look at a monthly result you will notice more down treading results than you would by comparing the day to day or week to week.

Being Too Focused on the Scale

The scales don’t measure everything (including those ones that tell you they do, they don’t), your scales don’t know the different between, fat, muscle or water and those things are effected by training, food choices & your hormones. You need to be doing measurements on the same markers each week and taking progress pictures, especially if you are new to training. Newbie gains are real and if you start training and eating right the scales may not move but your body recomp will change, your shape will change, your body will be firmer & your clothes will fit better, all while the scales continue to stand still, take my 6 year progress for instants, the below pics are 6 years apart, and are the exact some weight but completely different body composition.

I’m not done either, stay tuned with my progress on my YouTube channel 

Too Much Restriction

Too many of you are looking at your diet as a short term task, so you can cut certain foods. But your diet should be looked at as long term. If you want to eat those foods in your future you need to know what those foods in moderation looks like, especially with all your other foods around them. It is about finding balance in all your foods, like the 80/20 we follow at #TEAMSMART, 20% fun 80% wholesome. No foods are hindering your weight loss, calorie surplus is hindering your weight loss.

Exercising Too Much

Most people understand the calories in – calories out concept, which leads to a lot of people going in hard with both, calorie deficient and heaps of extra activity. But for most that not sustainable to be walking everyday and hitting the gym, 6 times per week. Again if you can’t see yourself doing the exact same thing in 12months it wont be maintainable for you and neither will the results.

Your body also needs time to recover, especially if muscle building is your goal. All my girls in maintenance or surplus phases work down to only training 3 times per week, they give every session they’re all and need the 4 rest days per week to recover.

Relying On Supplements

FAT BURNERS DO NOT BURN YOUR FAT! Sorry to every person who has spent a small fortune on fat burners in their life time, but they aren’t going to work if you are not. Fat burners will increase your thermogenic effect (which is how we burn fat) but they are not going to burn fat if you continue to be a couch potato eating chips. 

Use them as a pre-workout to increase you temp while training to have your body in a slightly higher fat burning state, and boost your energy to get through your workout. 

No Exit Strategy

What’s an exit strategy? It’s what you plan on doing after you reach your goal. When we diet we slow our metabolic rate and instinctively drop out TDEE, we can’t change these things they are part of our evolution to survival. Your plan should include time to reverse back to maintenance so that your metabolism & TDEE lift back up but also balance your hormones that effect your weight loss and are effected during weight loss. I find this so important that I now give out a Reverse Diet strategy to anyone that doesn’t finish the process while being coached by me.

Final note

If you want your results to be long term you need to make changes that are suitable long term. And you have to make changes! You can’t continue to view your health & fitness as a short term thing, it’s life long. If you want to look good and feel good always you need to change, you can’t go in doing the same thing over and over again if it’s not working. If you don’t know what you are doing with your health & fitness goals that is when you need to find a coach to guide you through the process.

R.x

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Declutter for Motivation

Declutter for Motivation

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FIND YOUR MO

You started Jan highly motivated, ready to take on the world, but now the end of the month has come and you’re feeling a little less motivated. 

Stop and take a little look around yourself. Doesn’t matter where you are, lounge, bedroom, work, kitchen. Is the space started to get a little cluttered?

Nothing make your mind feel clearer then a clear space. Which means if the space you are looking at everyday all day is cluttered you’re going to start feeling as bogged down as that area is. 

It’s incredibly satisfying to see your desk go from coffee cup storage to being a fresh open space. And there is nothing more motivating then ticking something off your to do list.

I have a bad habit of staying at my desk all day, which means I am eating and drinking there and the poor thing ends up looking a little something like this if I’m not careful:

I honestly feel like my brain just stops working when it gets that way, especially if I let it happen at the end of my cycle when low estrogen levels leave you a little unmotivated anyway!

By just stopping for 5-10mins to take some dishes to the dishwasher, cans to the recycling, throw some paper out, do some filling I actually feel ready to go.

Try it, look around yourself and see what is looking cluttered and cramped, organise/clean that shit and feel the benefits in the other areas of life.

Health & Fitness isn’t just in the kitchen & gym.

R.x

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SUGAR VS SUGAR

SUGAR VS SUGAR

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Sugar vs Sugar

Sugar from whole foods compared to actual sugar, whats the difference?

LEFT WHOLE FOOD SUGAR

Sugar from real food like fruits contain natural sugars, an abundance of vitamins, minerals, fibre & antioxidants. Fibre normally comes with eating this type of sugar, making the absorption rate slower meaning you don’t get blood sugar spikes & drops which lead to more sweet cravings. They are also more voluminous to caloric value, meaning you feel fuller for longer.

RIGHT REFINED SUGAR 

Have little to no nutrients, lack fibre which means it is absorbed quickly which causes blood sugar spikes leading to hunger/cravings sooner. But also replenishes muscle glycogen stores faster. They are calorie dense for their volume, leaving you less satisfied. But they also taste freaking good. 

There is no ‘good’ or ‘bad’ sugar, they are just different. Sugar isn’t making you fat, calorie surplus is making you fat. Start enjoying in moderation instead of labelling good & bad. 

R.x

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DOES FOOD CHOICE MATTER?

DOES FOOD CHOICE MATTER?

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When you’re hitting your macros regardless of your goal if you keep in your caloric/macro goals you will reach that goal, which means you can fill your day with killer pythons, peanut butter & protein shakes. But if you want to feel good and have your body running effectively, not feel ravished all the time you need to take more notice of your micronutrients while hitting your macro goal.

WHAT ARE MICRONUTRIENTS

Micronutrients are all your essential mineral nutrients & vitamins below are a few of the important ones and what they do:

Iron – the nutrient required by the body to carry oxygen in the blood to body cells. 

Calcium – bets known for it production & maintenance of bones but also plays a vital role in muscle contraction & relaxation, nerve function, blood clotting, blood pressure & immune defences.

Magnesium – is present in all of your bodies soft tissue, where it forms parts of protein-producing systems & essential for energy production by utilising glucose from the cells.

Potassium – critical for maintenance of fluid balance, nerve transmissions & muscle contractions. It is essential to the maintenance of a steady heart beat and believed to prevent hypertension (high blood pressure). 

Sodium – not to be confused with salt, salt is made up of sodium & chloride. Sodium is a major regulator of extracellular fluid volume, it helps maintain acid-base balance and is essential for nerve transmission & muscle contraction. There is no RDI (recommended daily intake) but there is an Ul (upper limit) recommendation of 2300mg per day.

Vit A – aids vision, reproduction/cycle health, supports immune function, acts as an antioxidant & promotes growth & bone remodelling.

Vit B – help your body use the energy from your macro’s to fuel your body effectively. Vit B doesn’t actually give you the energy. 

Vit C – enhances the absorption of iron, supports immune function, acts as an antioxidant & promotes growth & bone remodelling.

Please realise there is a lot more vitamins and minerals in your body & food these are just a handful. But these nutrients are also not high in processed, sugary foods, they are found in your wholesome, whole foods. Which is why you need to practice an 80/20 rule with what foods you use to hit your macro targets: 80% whole foods, 20% ‘treats’. Its a good balance for your mindset and your health.

PROTEIN & FIBRE

Both of these guys are great for keeping you full, amongst other things.

Protein – from a whole food source of protein takes time for your body to break it down, keeping your belly nice and fuel. When you have a protein shake they are designed for quick refuel/breakdown so they don’t have the same satiating properties. Which makes them perfect for post workout (you can have a whole food post workout as well), they are good for when you are craving something sweet but don’t have the carbs to allow for that sugary sweetness, but if you fill most of your protein macros with liquid you will be hungry.

Fibre – isn’t just because it is mostly found in your voluminous fruit & veggies, which a generally low cal for a lot of volume. One of fibres roles is to absorb water and bring it into your gut, meaning that the fibre molecules get larger taking up more room, keeping you full. They will also slow down digestion which means that you have a full digestive track for longer. For more on the different types of fibre there is hit the below download button.

Which leads me to say, in the big picture you can hit your macros how you please, but if you want your body to feel like an energiser bunny not a sluggish sloth you do need to put some care into what you are putting in your mouth. This does not mean feel guilty for a sweet or savoury snack, because everything in moderation is great!

R.x

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Why can’t I lose Weight?

Why can’t I lose Weight?

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Why aren’t my Macros working?

Did you know 18-70% of people under report when they are tracking?

Seems like a large bracket for a statistic I know, but the reality of it is that the 18% range is generally the leaner individuals, compared to the 70% being more of the obese.

You go by the packet serving size

Food companies want you to buy their products, duh. 

They also know high selling points are low calories in a serve & health ticks from the government. So to ensure they get that they make the servings of those products to fit the criteria. 

Where this effects you is that you tick in MFP that you had a serve of cereal where in fact you actually had 3, so you 132cal serving is now closer to 400cal, it s big different especially when it adds up everyday.

Check out the comparisons in the below pic.

Under reporting

  • You ate more then what you tracked, this doesn’t have to be because you where lying to yourself.
  • It could be that you ate out, guessed what was on your plate and even if you did a good job of quantities you didn’t allow for the extra oil & butter a restaurant and cafe will ALWAYS add to your food.
  • Under reporting is also really common when you don’t preplan your day, especially for my snackers out there! Snacking is one of the top 5 reasons people don’t succeed or maintain their weight loss after they reach their goal. And thats not because snacking is bad or the foods some how create fat, NO, it’s because it’s easy to snack and forget. If you’re a snacker plan out your snacks for the day and have them served out so you know what your eating.
  • It also happens when you are not actually weighing your foods and just guessing the amount that you are putting on your plate. Uneducated guesses will lead to gains.
  • Avoid using ‘sizes’ in MFP you idea of small, medium, large can be completely different to the person who entered that food. Use weights where ever possible.

TDEE Drops

Again this isn’t necessarily you self sabotaging, our bodies are built to survive and survival means storing BF & reserving energy for when you have to run from a saber tooth tiger, and now I don’t know about you but I haven’t ran into one of those lately to feel the need to run from. 

UNINTENTIONAL 

As I was saying out bodies want to survive and they do what needs to be done to do that, we haven’t evolved much in the last 200years sorry, but whats this got to do with your weight loss now?

Our body still does it. So without you even know or trying your body will slow down. Depending on how aggressive your deficient is the below will ALL slow down:

  • Steps
  • Fidgeting
  • Talking
  • Blinking*
  • Moving in general

This is why tracking your ‘steps’ is a great tool, of course a device on your wrist is going to get arm movement included but that movement counts as your TDEE, if it drops you know you have slowed down so get moving.

*think I’m crazy? If you ever come face to face or what a video of someone in the depths of comp prep watch their face closely, they blink less when they started prep. I challenge you to compare my first episode of comp prep to one that I will post in about April, I will show the signs of a slowed TDEE.

INTENTIONAL

This one is also common in overweight people. They start a diet and go oh ok I can chill on the activity level, I don’t have to push so hard in the gym because I’m on a diet now and Rowena said weight loss comes from your diet.

Weight loss does come from your diet, but if you intentionally change your activity level the macros your assigned will be to high for your goal.

If you are struggling with your weight loss check-in with yourself if you fit into the above, or maybe its time to invest in a coach to help you see where you are going wrong.

R.x

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The Benefits of Daily Weighing

The Benefits of Daily Weighing

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Why the change?

Once upon a time I would never have stepped on the scales on a daily basis, my relationship with them and myself just wasn’t there. But as you may have noticed in my latest Youtube series I am now a daily weighing convert, and here is why.

In my 2019 off season I started daily weigh-in just because it got me curious, and what I found was fascinating to me.
Each day there was fluctuations, some where massive, up & down! But what I liked most was that once I averaged out the week the weekly averages reflected the results I was chasing, wether is be gains or losses. 

Below are a few screenshot of my weekly recordings during my current weight loss phase:

The results

Now most of you get on the scales once a week, which is a great thing if your relationship with the scales isn’t there, but you need to get it there! 

Because as you can see the weeks have so many variant weights in them from day to day, but the average is consistently down, and my macros didn’t change in this time. 

But if you get on the scales once a week how do you know you aren’t getting on a low day one week and a high one the next but if you had weighed every single day you would of had consistent drops.

why though?

Our weight, especially as women fluctuates regularly! For women our Estrogen, testosterone & progesterone change daily through our cycles to make us ovulate & menstruate. And that changes how we hold water. 
But it’s not just our hormones making us fluctuate, sodium, water, alcohol & carb intake can effect how our body holds water. If you have had a late meal, not been to the bathroom, how strenuous your  previous workout was, all effect the number on the scales.

what's my advice?

I suggest going with daily averages, I have been slowly converting any of my #TEAMSMART girls who are ready or not in some cases, over to daily weighing and all of them are converts. I’ve a download at the bottom of this blog that is a average weight calculator ready for you to just add your daily weights in, download it and use it!

So before you head off on your weight loss journey in 2020, make sure you have all the information, get yourself ready for the ups and downs so that you don’t join the 75% of people who quit before the end of January.

 

R.x

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