Recover From Injury and Hard Training Fast

I know lots of you use nonsteroidal anti-inflammatory drugs such as ibuprofen either on a regular or just occasional basis. Guess, what? You should stop!

These drugs prevent your body from repairing injuries effectively as well as cause damage to your stomach lining and affect your blood pressure.

Recent studies show that all exercise can cause slight intestinal injury but combining that with NSAIDs increases the damage considerably. And it does so with just one dose – not only with long term use.

They also increase gut lining damage meaning you’re drastically increasing your risk of autoimmune diseases and damaging your immune system function in the short and long term.

The studies showed that not only was all this damage occurring, but muscle damage was NOT CHANGED. Yep, the use of these drugs was not even doing what you think it is supposed to do and in fact was causing more muscle damage because pain from the injury was masked and the participants were pushing through injuries because of that.

So next time you decide to rub on some gel or pop a few pills, think twice.

You will be making your injury worse long term and causing all the other problems above as well. Doing so at any time is bad enough but using the drugs to get through a workout is a bad idea.  If it is too sore to train, DO NOT mask the pain with drugs and train anyway.

 

Just stop using them. There are many other natural alternatives you could try:

PHYSICAL THERAPY – to try to actually repair or prevent the injury; acupunture, chiropractic, physio, cold laser, massage, cupping, bowen, the list goes on and all are available either in town or close by.

 

DELOADING – yep, good old rest. If you’re injured, this should be your first step!! You may still be able to attend your training sessions, but may be able to modify to rest the injured area. Talk to me about this. Do not keep training an injured joint or muscle.

CRYOTHERAPY – cold showers, ice, exposure to cold. Ice packs should be used more often directly following a training session. They can even be used as a preventative if your knees, ankles or other joints a starting to feel a bit achy etc.

 

VIBRATION PLATFORMS – this is something I’ve just started to research and I must say it looks very promising. Some injuries shouldn’t be treated with this method or at least they should be well on the way to healing before you try it. I’m actually going to buy one of those infomercial platforms and try this myself. Unless someone has one I can borrow or purchase 🙂

COMPRESSION – If an injury has occurred, RICE is the first method of treatment. We all know about the ice and rest, but for some reason always forget Compression and Elevation, 2 of the best ways to reduce excessive inflammation and swelling, therefore reducing pain and allowing faster recovery.   While inflammation itself is actually helping with healing, excessive inflammation can go the other way. RICE is the best way to control this WITHOUT DRUGS

 

FOAM ROLLING/MASSAGE STICK/BALLS – self-massage is awesome. It’s quick and its free. I would love if we all foam rolled post training rather than stretching as stretching can actually make muscles tighter if damaged or ‘knotted up’. Unfortunately, it is not cost effective for me to supply 20 or 30 foam rollers, but if you are injured or really sore, please either pop into the gym when we stretch and use one of the foam rollers I do have, or bring your own and use it while we stretch. At the very least, all of us should spend around 10 minutes a few times per week on the roller (or using a massage stick or ball or similar) for injury prevention and improvement of results.

COLD LASER – mentioned in the first point but a seriously effective treatment for injuries and inflammation. Great for tendonitis, arthritis and acute or chronic pain. Graeme Hooper does cold laser therapy in Maryborough and is an excellent physical therapist. I do not get any kickbacks from recommending him, but do tell him I sent you.

FAR INFRARED – I won’t go into details because you can google this but another excellent proven treatment for recovery. It can increase white blood cell count and enhance immunity as well as increase blood flow and heat tissues in injured or recovering muscles. Julie and Bree Noonan have recently installed a Detox Box and this is a Far Infrared treatment. You can also buy hand-held wand type devices or lamps which are actually Near Infrared devices but have the same benefits in a localised area. They do not have the same relaxation benefits due to the small area treated at the one time but are also still effective. Again, I don’t get anything from recommending the Detox Box, but let them know I sent you also.

ELECTRICAL MUSCLE STIMULATION – You can buy EMS devices quite cheaply now and in fact, I have one that I’ve used on injuries for Lauren and Harry with great success. You can use these to help speed soft tissue recovery for injuries and also, to decrease general muscles soreness if it is really bad. (Great for Rookies in particular) They can also be used to slow down the strength loss if say you have injured your ankle and cannot work your legs. Daily use on your quads and hamstrings will help to slow the strength decrease till you can train again. This could be useful particularly if you have games coming up and want to decrease your time to get back to best fitness again once you’re are able to resume training again. Make sure you read the instructions for placement of the pads or you won’t get the benefits. For muscle soreness, you can use ice at the same time to increase recovery.

 

INVERSION – you know that contraptions you used to see around to hang upside down in. They’re great for lower body swelling and inflammation. Heavy or swollen legs and feet after a big training session (or just a big day on your feet) will feel awesome after just 5-10 mins in the upside down position. To get similar benefits, without the contraption, I recommend at the end of every day, lay on the floor with your feet up on a chair or the edge of the couch or bed for 5-10 mins. I do this regularly and I’m sure it helps with varicose and spider veins too.

SLEEP – if only people would take me seriously on this one. A minimum of 7 hours per night, preferably 8.  Aim for 52 hours plus per week (perhaps including a few naps if needed)   Sleep is so important that all of the rest of these ideas are pretty useless if sleep is inadequate.

GET DIRECT SUN EXPOSURE EVERY DAY – another big one.  Just 10-20 minutes per day of unprotected sun exposure is all it takes.  Longer in winter and less in summer.  Adequate Vitamin D is essential to prevention and recovery of injuries.    Supplements do not have the same effect

 

NUTRITION AND SUPPLEMENTATION – should have been first on the list really.  Here are some basic guidelines that everyone can follow, injury or not

-Take fish oils.  I’ve written about this heaps of times so won’t go into details.  But get a good quality one that contains a minimum of 300mg of EPA and DHA combined.   Take 6-10 per day

-Eat nutrient dense foods.  I’ve also written about this heaps of times, but for examples: whole free-range eggs, grass-fed meats, free-range chicken, fruits and vegetables/salads (fresh or frozen), plain greek or natural yoghurt, keffir, kombucha, nuts, olive oil, coconut oil, spices and herbs

-Get rid of inflammatory foods such as grains (including corn), dried fruits, honey, soft drinks, fruit juices, energy drinks, alcohol, sugar of any kind, seed oils and fats, vegetable oils and fats and pretty much all processed foods.

-Take digestive enzymes short term

-Take probiotics long term.  This is  the one I use:  Proviotic Blend

-Drink lots of filtered water and limit tea and coffee (you don’t need to cut it out altogether, but do limit the amount you consume)

-Take a multi-mineral (can also have multi-vitamins too)  I use an electrolyte powder in some of my water.  This is the one I use:  Electrolyte Blend 

-Try glucosamine and chondroitin.   I recommend a Bulk Nutrients supplement called Joint Support which many of my clients swear by.  You can order it here.  Joints Complex

-Supplement with magnesium and use Epsom salts in a bath or foot soak often.  Topical magnesium is also excellent, in fact, better than taken orally.  Look for oil spray or a lotion.  here is an example:  Magnesium Spray  Use daily to help with injury recovery and also prevention. May also help if you cramp a lot.  You can also take the Electrolyte Blend mentioned above as well to ensure adequate magnesium intake.

-Eat enough.  If you’re one of those people who skip meals all the time and say they’re too busy to eat properly, expect injuries and bad health to catch up with you.  You are NOT ‘being good’ when you eat barely anything.  You are in actual fact starving your body of vital nutrients (likewise if you eat crap food all the time) and you will suffer the consequences even if you haven’t noticed it yet.

-Get adequate Vitamin C.  If you’re eating a large variety of fresh vegetables and salads, you probably have this covered in your daily diet.  If however you are injured, you could try a Vitamin C supplement short term.  Vitamin C helps limit free radical damage and also boosts the growth of cells that produce cartilage and connective tissues.  Try to find a whole-food Vitamin C supplement rather than a synthetic one.  Here’s a good one to try; whole food Vitamin C supplement

There are lots of other ways to improve your recovery and you won’t possibly do all of the above all the time.

If you practice eating whole foods, getting enough sleep, staying hydrated with water and taking basic supplements like fish oils, probiotics and an electrolyte supplement if you train and sweat a lot, you’ll have most bases covered.  Then make sure you warm up properly before training and take time to foam roll and stretch afterward, you’ll have the best chance of not getting injured in the first place.  All of these are my minimum.

If an injury does occur, test the other options on yourself fitting what works best for you into your daily routine.  I practice most of the above on a semi-regular basis even though I do not have any injuries.  Maybe that’s why??

At FitterFaster we vary every clients  program weekly.  Mixing between cardio and resistance based sets within workouts and a 4 week cycle of changes to programming from high reps to lower means we target different muscle and body systems as well as all muscle fibres.  Rounding our programs like this with a focus on core strength and stability minimises the possibility of injury both at training and in their every-day lives.

If you have any questions at all about any of the above, please message me jo@fitterfaster.net.au or contact me on Facebook  any  time. I’m only too happy to help no matter where or how you’re keeping fit.    If however, you’re not currently engaging in any fitness activity or are not sure how to prevent injury while getting fit, I can certainly show you through my extensive trial programs.

If you’re not a client and you’d like to get my very best stuff via email (not just the stuff I post on my blog, enter your details below)

Jo

If you wish to order an of the supplements above that are from Bulk Nutrients, go ahead.  I don’t earn anything from them, so no, they’re not affiliate links.  I supply those from Bulk Nutrients to my clients at cost price to save them postage. But am not interested in earning $$ from them.

 


Are you really Addicted to Food?

Do you think you may be addicted to certain foods?

Ask yourself these questions:

  • Do you crave certain foods even when you’re not actually hungry?
  • Do you find that when you eat these foods, you often eat way more than you intended?
  • Do you hide your consumption of these foods from others? Even sometimes?
  • Despite knowing about the negative consequences of eating these foods (declined health, increase in body fat etc) you still consume them regularly?
  • Have you tried to stop eating these foods a couple of times or more without success?

If you can answer yes to 3 or more of these questions, you most likely have an addiction to those foods. IF not, you have a serious problem that is not going away any time soon.

Unprocessed foods are unlikely to be associated with addictive eating.  The types of foods we are talking about are processed and contain higher amounts of sugar, fat and/or salt.  

Because you are actually addicted to these foods, it will most likely mean that simply ‘cutting back’ on them for is not enough.  

Methods similar to those used to quit smoking, alcohol or drug abuse will most likely be required.  That is, totally stopping the consumption of the foods that affect you and bring out addictive eating behaviours.

This is because that an addiction to certain foods is EXACTLY THE SAME as an addiction to any of those things.  

The exact same chemical processes cause the addiction – no matter why you started in the first place.

eat them anymore is the only way you’ll succeed long term.

Because of this, I’ve always been a big believer in totally cutting out junk foods as the best way to take back control of addictive eating for most people.  

 This is easier for some and not so for others of course, but it really is the best way I have found from experience over the past 10 years.

Alternate behaviours, food choices and actions are usually required rather than a simple instruction such as ‘stop eating chocolate’  as well as support and accountability.  

Breaking any addiction is really tough on your own.

Finding ways to start new habits, rather than just telling yourself you’re not going to

You’ve probably been told that ‘everything in moderation’ is the key to long term success. But for food addicts, this could be really bad advice.

Like an alcoholic can most likely never drink again (or risk immediate re-addiction) it is also most likely going to be the same for you.

So what’s the best way to tackle this?

1/ For one, stop thinking about dieting. Adding real hunger on top of trying to stop eating addictive foods will never result in success.

You need to follow a really filling, satisfying nutrition plan while cutting down on foods you’re addicted to.

This is the exact premise of all of my nutrition programs – and almost by accident, people lose weigh anyway.

2/ Think about what foods you are going to replace your old choices with. Actually make a list and make sure you have those foods available and prepared at all times.

3/ Set a date and make the decision that you won’t touch those foods again. Not a single time, not ever. This can be the toughest of all, but once you have decided, you can start taking action and start recovering.

4/ Accept that you’ll have relapses and quit the guilt. However, after 2-3 attempts on your own, if you’re not succeeding, seek help. A quick google search will find you loads of resources and organisations that specialise in food addiction.

5/ Keep a list of your trigger foods so that you can be totally aware of what you’re going to avoid. These foods are different for all food addicts. It may be chocolate, lollies or cheesecake. It could be crackers, cheese or ice cream. Or it could be (and most likely is) a combo of addictive foods.

6/ Let go of your need to ‘please’ others because they insist you eat the foods because:

  • they made them (using your kids as an excuse is common)
  • someone purchased them for you
  • it’s a special occasion

Your food addiction is not about them. Your kids, mum, neighbour or workmates will still love/like you even if you don’t eat their foods. Let’s face it. These excuses were just that – you were justifying to yourself why you needed to eat them.

Many clients have successfully broken their addiction to certain foods with support from the entire FitterFaster crew.

Programs like my Ditch The Junk Challenge can help you to start the process – no confessions required.

Find out more about Ditch The Junk by clicking HERE

If you have more questions about food addiction (or the Ditch The Junk) please email me any time jo@fitterfaster.net.au


Getting Through Christmas and New Year

With Christmas and New Year fast approaching, a lot of the conversations seems to be about ‘getting through’ the holidays and then ‘getting on’ with pursuing health and fitness goals from January 1st.
Nothing wrong with that, of course (though personally, I find that those who achieve the most impressive and rapid results are always those who start TODAY), after all, people are busy, they’re distracted and they have all manner of obstacles preventing them from getting what they want when the holiday season rolls around. (read excuses)

But here’s the interesting thing.

Considering people are waiting until ‘the time is right’ to get started on pursuing their goals (presumably ‘right’ meaning that there’s nothing standing in their way), there still seems to be a lot of discussion about avoiding the disappointment of failure.  Some people won’t get started because they think they won’t follow it through or will ‘fail’

In effect, these conversations are saying “Don’t go for what you REALLY want, go for what you think you can get”
I can understand why people think this way.

They’re scared of ‘failing’ at their diets, their exercise programs, their performance goals and their dreams so instead they play it small by choosing to rationalise and justify their goals instead of going for what they really want.
What they REALLY dream about.

Instead of dreaming the big, amazing, inspiring dreams they settle for what’s ‘realistic’.
In other words, they settle for what someone else has told them either is or is not possible.

I see it all the time at FitterFaster where people who really, desperately want to lose 15kgs set goals of only 5kgs ‘because it’s more realistic’ and who, in doing so, rob themselves of all the power, passion and purpose required to not only achieve the big goal but, ultimately, the small goal too.
It’s true!

Most of the people who set themselves smaller goals because they’ve rationalised them to be more ‘realistic’ have just as hard a time bringing these small goals to life as they would have had if they’d committed to the big ones.
Strange but true.

And here’s why;
Small goals are all fine and dandy but, the truth is, most people aren’t looking for small improvements in their lives. They want big, Huge, ENORMOUS, life-changing things to happen to them rather than small, incremental and often inconsequential goals.

Big goals get you out of bed on cold, damp and dark winter mornings. Small ones have you telling yourself “Go back to sleep, you can do it later”

Big goals have you sticking with your healthy diet no matter what. Small goals have you saying “Well, ONE piece won’t hurt…”
Big goals have you thinking and acting big. Small goals have you thinking and acting… small!
It doesn’t take a rocket scientist to figure this out does it?

The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.
The word ‘revolution’ comes from the Latin ‘Revolutio’ and means literally ‘a turn around’. Your life turns around by thinking big, powerful, passionate thoughts of what you WANT from your life and then taking the steps to make that happen, NOT by containing your thinking only to those things that you believe are easy.

The truth is, those things that are easiest to do are also the exact same things that are easy NOT to do.

Pushing your plate away when you’re full is easy to do… but easy not to.

Taking 15 minutes a day to exercise is easy to do… but easy not to.

Saving $1 a day is easy to do… but easy not to.

However, those smaller things are the every day steps that will get you to your big goal.  So they’re super important too, BUT you need that big achievement out there waiting for you to make sure you take those baby steps every day.

There’s no power, passion, purpose or promise in the small goals if there isn’t a bigger one attached.

The real power is in those big, scary, exciting goals that, once achieved, would literally turn your life around.
In other words, Revolutionary Goals NOT rational ones.

Think big.
Then, when you’ve thought big, think BIGGER!

Design the grandest, highest, most perfect vision of your goal in your mind THEN take daily action to make that goal become a reality.

Set a revolutionary goal TODAY. Don’t wait for New Year or for after Christmas.

Set it today and you’ll have a couple of weeks toward your goal in the bag before the first day of 2019.

I want anyone who is serious about changing their bodies to commit now.   Contact me before December 31st and I’ll extend your JumpStart To A New You package till the end of January.  It is normally 28 days (and great value at that) but the sooner you start, the more time you’ll have.  Up to 6 weeks if you get started now.

Contact me today to book a look around, a chat and an assessment.

Start your $79 JumpStart program before December 31stand I will give you till the end of January!

Please share this post with anyone who may be interested, or hit the share buttons at the top or bottom of this page

You can find out about my JumpStart program by popping your details in here.


I’m Getting Bigger Legs Lifting Weights. What’s going on?

Training with resistance, whether that be your own body weight or tools such as dumbbells, barbells or kettle bells, builds more muscle if you do it correctly.  There’s no denying that, but it definitely doesn’t happen ‘by accident’.

Most people who attend FitterFaster do not want to get bigger (with the exception of some men who have lost their excess body fat and are now looking to increase muscle mass).  However, I often hear “my legs are getting bigger” from people who start to lift weights.

The usual assumption is an increase in muscle mass, which could be the case, but for most women, that will probably not go beyond the initial cm or 2 when you first begin training from a sedentary lifestyle.

What is probably happening is one (or all) of the following:
  • muscle mass has increased slightly, but fat has not gone down yet
  • fat mass has increased
  • you’re training in a way that is actually causing your muscles to grow bigger

You cannot gain fat if the amount of calories you’re eating does not support that. So that’s your first place to look if it’s fat your gaining (At FitterFaster we don’t count calories but you still need to know that the amount of calories you are consuming is important)

Increases in muscle mass could be that initial increase in muscle prior to the fat coming off or could just be that you’re training in a way that is actually increasing muscle mass – this is less common in women (as I mentioned, you don’t ‘accidentally’ increase muscle mass) but it can happen and I know from experience that it does sometimes.

But relax, I don’t want you to start counting calories.  As you know, if you read my blog regularly, counting calories is a fruitless exercise that  you cannot possibly calculate correctly no matter how many apps, calculators and scales you use.

If your legs are getting bigger (and that’s not your goal) you’ll most likely be able to remedy the situation by doing the following consistently:

  • Make sure your training program is not increasing your muscle mass more than you want it to.  Some personal trainers will say this won’t happen, or they even encourage their clients to grow their legs.  That’s fine if that’s what the client wants, but I know that the majority of my clients want lean, toned legs, not big muscley ones!
  • Cut out processed foods and instead, eat lots of fresh, real food that is in its natural state (cooking is fine)
  • Be careful of high calorie, healthy foods like nuts, avocado and starchy vegetables.  Limit your fats to a couple of small serves of healthy fats per day – do not try to go ‘low or no’ fat though
  • Avoid dried fruit and limit fresh fruits to a couple of serves per day
  • Minimise dairy. My suggestion is 1 serve per day (approx 100g) of natural or greek yoghurt
  • Get rid of any drinks that contain calories.  Soft drinks, fruit juice, cordials, sports drinks and waters, alcohol, milk etc should be avoided.  Coffee and tea with a splash of milk are okay as are herbal teas and of course, water.  A minimum of 2 litres per day is best
  • Eat enough!  You do not want to cut back so much that you cause more problems down the road.
  • Eat 3-5 times per day and include protein and vegetables in every meal and snack.
  • Get enough sleep.  If you don’t get enough, you will have a very hard time losing body fat.
  • Reduce stress levels.  You cannot lose body fat effectively (or at all in most cases) if your cortisol levels are chronically high.

This may seem like its too hard to follow.  Gee, isn’t training hard enough??

You’re right, a complete overhaul of your nutrition habits and lifestyle can be  a tough call.

But the power of good habits is the secret to achieving success.

There are 2 things you need to do:

  1. Replace habits that are not supporting your goals with habits that do
  2. Use triggers to add new habits that also support your goals.

If you have habits that you need to stop such as snacking on junk foods, sleeping in when you’re supposed to be training or drinking too much alcohol, the easiest and most effective way to change them is NOT to just try and stop.

The best way is to replace the old habits  with new habits.  Something as simple as replacing one snack for another or organising to meet someone or making an appointment so you don’t hit snooze is the key.  So when your trigger occurs, you now do something different in response.  An example is, choosing a different snack food when you get the munchies.  This is an easy example, but at FitterFaster, I also help you work on the more challenging and complicated ones too.

There are probably new habits you need to introduce as well.  These are best tackled just one or two at a time.  Make sure that they become ‘habits’ before you try to introduce more.  Working on just 1 or 2 things is the key to success.  Otherwise you end up overwhelmed and give up all together. Especially if you’re trying to do this on your own.

You must get to the stage where the new processes really are habits.  That you do them (or don’t do them) as automatically as putting on your seat belt before you drive.

You are your habits, so make sure they’re good ones.

At FitterFaster, changing your habits is part of our process.  Together we can work out which habits need changing first, rather than do a complete overhaul – unless you’re ready for that.

We also talk about how triggers can lead to habits that are helpful or that lead you away from your goals and how to change those.

My Clean and Lean Challenge is about to start. It runs for 6 weeks and you are given full support AND details about how to make those habit changes over that time.

Then, most importantly, I take the final week or so to educate you on how to continue after the challenge is finished.  You may not continue every new thing you’ve learnt, but that’s okay.  We work on maintaining the most important things first so that you can make the real habits and then add more later.

So you get great results during the challenge AND can continue to get more results and/or maintain them once it’s finished.

The Challenge starts on Feb 5th 2018 with registrations closing on Jan 28th.  A bonus 2 weeks training for anyone who registers by Jan 22nd

Find out more about the Clean and Lean Challenge here:  CLEAN AND LEAN CHALLENGE


Stuck for Results? 3 things you can do about it

Training has been going strong over the past few months at FitterFaster.  Everyone has fully embraced the new 4 week periodisation cycle.

We have MetCon week where we use higher repetitions of each drill .  We also include more high intensity cardio focused drills and longer sets

MeltDown week includes slightly heavier weights, dropping the repetitions and using more resistance drills than MetCon week. We also do about a  50/50 split of cardio intervals and resistance training.

AfterBurn is the week where you choose the heaviest weights you can manage for each set.  Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout.  We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.  Sets are usually a bit shorter and often include an active or total rests even during them.

The latest addition to our cycle was introduced this year and is called Challenge Week.  At first, Challenge week was met with scepticism from some clients, but I’ve been really pleasantly surprised by the way everyone has embraced it AND, more importantly how it has allowed even the fittest clients to jump to a new level of intensity.  Rookie clients are of course allowed modifications and are given a slightly different challenge to our Commandos and Warriors during Challenge week, but even they have enjoyed the games and ‘challenge’ aspect of Challenge Week.

For each of the 4 phases, you have to give your best effort.  It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.

I’m not talking about pushing through any kind of injury or joint pain here.  Its always important to stop straight away if you feel something is not right.  However, you have to give your best effort at all times.  Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.

 

Cycling our training in this way means that every energy system and all muscle fibres are given a chance to be improved.  And this means better fitness, more strength, better mobility, less chance of injury and just feeling awesome.

The fitter you are, the more energy you’ll have and the easier it is to lose body fat
and to keep it off.

So aside from attending training at FitterFaster, what can you do to get better results?

  1. GET MOVING MORE  Even if you’re following a structured training routine by attending a gym, playing sport or exercising at home, it’s pretty hard to do too much.  If you’re reading this, chances are you could do more.
    • Walk or ride to work – yes really!  Or just add a few walks (or runs if you’re up to it) to your week.  3 x 30 mins will make a big difference.
    • Stand instead of sitting.  I practically never sit any more. Only while eating and driving.  Standing is much better for you, so grab a standing desk or work out how you can sit less often.  And whether you’re standing or sitting, make sure you take a break every 30 mins or so and take a quick walk around or have a little stretch.
    • Add another workout (or 2) to your week.  If 2 times a week is all you’re managing, you’re simply not going to see great results.  My clients should be all training at least 3 times per week as an absolute minimum.  And that’s what that is. The minimum times you can train (not including walking/running or sport) and expect to see good results.
    • Stop using your sport as your only fitness.  Sport is great, don’t get me wrong, but training 1-2 times per week specifically just for your sport and playing a game or 2 on the weekend won’t cut it if you want to see a better body that is truly fit.  Add specific fitness training to your routine and not only will you notice a difference in your body, but also in improved sports performance as you improve core and whole body strength and control and general aerobic and anaerobic fitness.
  • FIX UP YOUR DIET
    • Firstly, clean up your kitchen, office and car or wherever you’re storing that crap food.  If its processed, its got to go if you really do want to see great results.  Rewarding yourself with food is NEVER a good idea. And if you identify yourself as an emotional eater, even more reasons to get rid of that crap
    • Make sure you have plenty of healthy food available in your fridge so that when hunger strikes, or you are feeling down, angry, upset or just bored you have plenty of options.  And yes, I know those things aren’t what you feel like, but studies show that the sugary and fatty foods you crave only satisfy your emotional side for about 3 minutes.  Yes, they work but for just a short time before you want more.  Try veggies sticks and a scoop of hummus (just one) or some cottage cheese or greek yoghurt with herbs added.  The protein and healthy fats, combined with the act of using your hands to pick up and dip together with the full-on taste of herbs and the crunch of the veggies will satisfy you for much longer AND provide fibre, vitamins and minerals and some protein for longer term satisfaction.
    • Start planning your meals and snacks a bit more.  Knowing roughly what you’ll be eating for the week means you can have everything you need on hand, you’l know how much time you need to devote to food prep and cooking and you can even prepare meals ahead of time on days when you do have more time to spend in the kitchen.  THIS IS ESPECIALLY IMPORTANT IF YOU DON’T LIKE COOKING.  Those that love cooking will make time for meal prep, not the other way around.
  • IMPROVE YOUR RECOVERY, SLEEP AND STRESS LEVELS   So I’ve recommended you train more, but along with that comes the need to look after your body between sessions.
    • Get enough sleep.  I could name several clients right now who are not getting great results, despite training well and eating ok because they are lacking in quality sleep.    A minimum of 7 hours per night is required and preferably 8.  You simply cannot change this need.  YOU may say that you’re too busy to get that much sleep, but your body will tell you otherwise.
    • Reduce your stress levels.  Stress used to be reserved for high powered executive types.  But these days, everyone from kids to stay-at- home mums and dads (I nearly said housewives!),  anyone working anywhere, anyone trying to get work, school or uni attendees and your dog pretty much all have higher stress levels than they should.   YOU need to find ways to reduce this if you want to see good results. Again, I could name several clients where this is THE REASON they are not seeing results.  Not their training, not their diets, not anything else but the stress levels they have.
    • Symptoms of lack of sleep and/or higher stress levels include:
      • Not being able to lose weight or keep it off
      • Being tired (duh)
      • Feeling lethargic (even if you’re not ‘tired’)
      • Getting sick often – yep.  Getting more than 1 cold a year, this could be it
      • Not feeling like it – you just can’t get ‘motivated’ to do anything
      • More belly fat (usually)
      • Cravings and/or what you may call ’emotional’ eating
      • Ongoing injuries that can’t be explained by something like a tear/break or strain
      • Chronic pain anywhere in your body – you know that achy shoulder, hip, tight calves, legs, back pain etc that you’ve been and had looked at but no one can tell you what it is but it won’t go away

These 3 areas; training, diet and recovery are the things you need to get right if you want to see awesome results into the future.  You simply cannot ignore any of them

At FitterFaster, we look at all these areas and help you to work out ways that you can improve all 3 in the real world.  Generic advice, strategies and tips work for most people – yes they do – you’re not THAT DIFFERENT to everyone else – sorry.

But…… I help you to find ways to tweak that advice and put it into action in the real world that you call MY LIFE.

The principles don’t change, but the way you may put them into action might.  It’s my job (and my privilege) to help you with that.  Whether it’s on an ongoing daily basis as a client at FitterFaster and/or with shorter term challenges and programs.

One way that I may be able to help YOU add exercise and better nutrition to your life, even if for whatever reason you can’t join FitterFaster, is with my free online program Get Fit Maryborough.

You can find out more by going here:  GET FIT MARYBOROUGH

If on the other hand you’d like to get some information about actually becoming a client at FitterFaster and training with us, you can fill out your details below and I will email you some further details.  No obligation and no sharing of your email

Thanks for reading

Jo


Even If You’ve Failed Before, You Can Achieve Success. This is How…..

I love learning, I know weird!  If only I had this passion when I was at school.  Not that I didn’t do well,  but everything seemed like such a chore then.  But I really enjoy learning, reading, researching and making action plans, systems and working out how to make things happen.

2017 has been all about learning new stuff for me.   The biggest course I’m tackling at the moment is all about the neuroscientific approach to transformation coaching and is a 12-18 month course devoted to how our brains work, learn and change.

Another is a shorter one about habit change and I’ve just finished 2 nutrition courses; one 12 month one about the coaching of nutrition and a 6 month one to improve my actual nutrition skills so that I know the advice I give for transformation and general health improvment is accurate and up to date.

I’ve just started a new course about Metabolic Syndrome and the implications to our health and what I can help people do about it.  This course sets me in good stead with the latest research and to work in conjunction with other health professionsals to help manage conditions such as metabolic syndrome and the accompanying issues such as diabetes, heart disease etc.

One thing I’m learning right now (which I guess I already knew but didn’t think was as important as it is) is that we all learn and are able to change habits (or not) in different ways.

Have you ever looked at something and thought:

  • I’m not even going to try that, I know it won’t work
  • I’m hopeless, I’ll never stick with it
  • I already know all that, I just don’t do it
  • That will never work, I’ve tried it before.  I need something different
  • They just don’t get it.  My situation is different so it won’t work for me

I’ve restructured the way I deliver my challenges and programs over the past 12 months too.  I’m taking a more habit-based approach, so while I deliver the content in one big hit at the start, during the challenge, I focus on one thing at a time with education and really getting participants to focus.

You can work out how you best learn and apply change by answering the following questions true or false.

 

  • When setting resolutions, I easily keep them even if only I know about them
  • I need to tell the world what I’m going to do to be accountable
  • I’m really good at sticking with something if someone else is holding me accountable
  • I need to know the whys in order to make changes and will ask heaps of questions before I can convince myself to follow a plan
  • If someone tells me to do something or expects me to do something, I’m not likely to do it
  • I need everything set out in absolute detail for me to stick with it
  • I don’t want the details, just the steps.  Just tell me what to do, I’m not interested in why
  • I easily make time for myself and keep promises to myself always
  • I keep promises to others, but not always to myself

The answers to these questions can help you to determine how much detail you need, whether you need a coach or buddy to work with, whether you should announce your intentions to everyone, or whether you’re best when working on your own and doing stuff by yourself.  Or some kind of combo of all of the above.

Depending on how you learn and how you make changes, your journey through some of my programs and challenges will be slightly different to other peoples’ too.

I know from experience that some people can just drop and change everything at once and this works best for them.  They easily follow a plan to the ‘t’ with barely any side tracking or second guessing.

Others need to make the tiniest changes one at a time to avoid overwhelm.  They need to slowly make progress.

Others need to work in groups or be accountable to a coach and their peers in order to stick with it.

Others want to keep it all to themselves, not to surprise people at the end, but because they’re busy researching, asking questions, analysing and assessing everything before deciding if it’s right for them.

And then there is everyone in between.

Of course, the answers to these questions don’t change the fact that you actually have to make changes to see results.  So even if you like to work privately or you need to know all the ins and outs to get going, you still actually need to get going before anything will happen.

So as we head towards the end of another year – yes already, its’ not that far away, make sure you take stock of what you are going to achieve in the next few months and beyond. And then take action.

To find out about my training programs at FitterFaster, complete your details in the form below.   I will simply email you some info that you can check out and make a decision upon.  I won’t hound you with calls or anything like that.