6 More Ways To Have Meals Ready Days Ahead

Do you get home from work or stop at the supermarket on the way home and think “what will I cook for tea tonight?”

Do you rush around in the morning thinking “I just don’t have time to organise a healthy breakfast?  Coffee (or worse, some processed breakfast cereal) will have to do”

What about lunches?  You didn’t have time to pack a healthy lunch before you headed to work, school or wherever you’re going today.  So now you’re stuck trying to make the ‘best’ choice from a load of unhealthy choices available at the canteen, cafe or take away shop.

And as for snacks, well.  You’re just grabbing whatever is easy.  And often, you’re starving and ‘easy’ becomes absolutely anything at all, because you skipped breakfast or lunch for the above reasons and you are starving!

You may have even said this about yourself or your children; “well I had to have something, it was better than nothing”!

Often times, ‘something’ is NOT better than ‘nothing’.  What IS better than nothing, is something healthy, yummy and satisfying.

I’ve always said that the key to success is to be organised and prepared.  Winging it just does not work.  You know this because one of the most common things you tell me is that you just don’t have time to cook healthy food.  That you don’t have time in the mornings to get  a healthy breakfast, that you can’t buy healthy lunches easily and that you don’t have time for complicated recipes at tea time.

And don’t forget to check out my recent post QUICK TO PREPARE MEALS AND SNACKS which also lists heaps of meals, snacks and other ways you can get organised on the weekend to prepare for the week ahead as well.

So here’s my latest list of ideas.  Seriously, these work, so use them. No more “I don’t have time!”

1. The Night Before Chia Breakfast Bowl

This one is  simple way to have breakfast ready when you get up the next morning.

Makes 1 serve

2 tablespoons of chia seeds

1/4 teaspoon vanilla extract

1 vanilla protein supplement serve mixed with about 2/3 cup water (if you prefer, you could use coconut or almond milk but this will increase the fat and calorie content substantially.

1 small banana – mashed – optional but gives it a lovely sweet taste (and adds those High Energy Carbs)

Cinnamon and or nutmeg to taste

This is so simple.  Just pop everything in to a bowl, mix, cover with glad wrap and pop in the fridge overnight.  If you forget, you can also get up early and do this, leaving it for 30-45 minutes to soak.  Its much better overnight as it really thickens up well.

If its too thick, add a little water to loosen and mix well.

You can make multiple serves at once by doubling, tripling etc

Made as per above, it includes 1 protein serve, 1 high-energy carb serve and a fat serve too. So allow for this fat serve as one of your 2-3 daily serves.  If you don’t use a protein supplement as per the recipe, remember to make up for it by having an extra protein serve of some sort either with this meal or at another meal or snack through the day.

chia bowl

2.  Boil Eggs In Advance

Hard boiled eggs are a super convenient protein source if you do some ahead and have them ready to go in your fridge.  I’ve mentioned this tip lots of times, but it really is so easy and hard boiled eggs are a great go-to option as a protein source that your whole family will love.

I’ll often grab one or two, a piece of fruit and a handful of nuts as an ‘on the go’ snack on my way out the door.
Here’s how to hard boil them successfully. I do a dozen at a time

  • Start with room temperature eggs and cold water to help prevent cracking
  • Just cover the eggs with the water in a saucepan and bring to the boil quickly.
  • Turn off the heat and let the eggs sit in the hot water for about 10 mins
  • Run them under cold water and peel straight away
  • Cool them as quickly as you can once they’re cooked because they’re harder to peel if they cool slowly.
  • Store in an airtight container in the fridge

eggs

3.  Use Frozen Vegetables

There are some great vegetable mixes available in the freezer section of your supermarket.  They chopped and ready to go.  Simple pop them in the microwave or steam them in a pot on the stove while you prepare the rest of your meal.  Less than 10 minutes and you have your veggies done.

I’ll often use frozen veggies in slow cooker recipes (added towards the end so they don’t go too soggy) or in stir fry meals if I”m in a hurry and really don’t have that extra 5-10 minutes to chop fresh ones.

Look for the brands and varieties that have a good mix of fibrous veggies and NO SAUCE.  I’ll often mix them up, so half  bag of a mixed variety and a full bag of frozen cauliflower and broccoli for instance.

4.  Make recipes such as Egg BreakFast Muffins

I have a great recipe for BreakFast Muffins that you can find HERE

Or here’s another one.  Make these in batches and you have breakfast, lunch or snacks ready.

Egg and Veggie Muffins

4 cups of grated or very finely chopped veggies.  Carrots, capsicum, onion, broccoli, asparagus are all good, but use your favourites

10 large eggs

1 bunch of finely chopped fresh chives or spring onions

Salt and pepper to taste

Preheat your oven to 180C and grease your muffin trays really well, or use silicon trays.

Mix all the ingredients together in a large bowl and spoon into your greased muffin tins.

Cook for about 15-18 minutes checking regularly that they are cooked through, but not burnt.

Take them out and let them cool in the trays.

The recipe makes about 6 serves.

egg muffins

5. Garlic and Lemon Chicken and Veggie Packs

On a Sunday (or any other day that suits you) cook up some meals so you have all your lunches (or snacks ready in advance)

You can do the whole lot in your oven, so saving dishes, time and energy.

Grab your selection of veggies.  Broccoli, cauliflower, carrots, brussel sprouts, green beans and capsicum are great.

Chop them into pieces according to how quickly they are going to cook.  Beans, capsicum and quick to cook veggies should be cut bigger.  Place them on lined baking trays in single layers. Drizzle with a little melted coconut oil or olive oil and sprinkle with your favourite herbs or spices.  I love Moroccan Spice mix for this.

In the meantime, chop up chicken thighs (about 120g per serve-twice that for men) into large pieces.  Combine them with a mix of lemon juice, garlic, melted coconut oil and fresh chopped rosemary.

Place the chicken on a lined baking tray, and place into a preheated 190C oven.  After about 5 minutes, pop your trays of veggies in as well.

Cook for about 15-20 minutes longer till chicken is cooked through.

Place into individual plastic containers and keep in the fridge ready for grabbing and go.

chicken and veg

 

6.  Make batches of soup

This is one of my best ‘be organised, do-ahead’ tips.  You’ve most likely read this one before.

Make a batch or two of soup on the weekend or on a week night when you do have time to cook and use it for a family meal the next day or for lunches for a few days.

 This blog post has some soup recipes you can download and use that are complete meals, contain both your protein and your carb content.  They are also easy and everyone in your family will love them

Good luck with your meal and snack preparation.  Make sure you fully read this post and the ones I”ve linked to and choose the options that are going to work best for you.

Make sure you share this post on Facebook with your family and friends if you found it useful-thank you


I Want To Provide the Best PT Service In Maryborough

A couple of years ago, I integrated what is known as the Functional Movement System into my program design at FitterFaster.

Integrating this system into the group format program design has been nothing short of amazing. I really believe that this form of screening and standardizing movement is essential for safe and effective results.

The amazing thing about how I’ve integrated it, is that most clients wouldn’t even know I do this. I am able to assess and correct throughout a session by watching your body, your face, listening to things you might say and reading your body language as you train.

How does this help you, the client?

Pain should not be present while performing basic bodyweight movement patterns at any time. If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain. Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement. This is so, so common and usually, when pain is present, the injury that caused it in the first place is nowhere near where the pain is occurring.

Having limitations within basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.

Basic unilateral movement patterns should be symmetrical on both right and left sides of the body. Meaning in simple terms, you should be able to do exactly the same thing with both sides of your body. One shoulder shouldn’t be stronger than the other and drills like side planks etc should be equally as strong and have equally good technique on both sides.

My goal at FitterFaster is to provide the best personal training services in Maryborough.

Using the Functional Movement Screening Systems, I am able to establish a solid screening system to better help manage and prevent injury to the musculoskeletal system. Also by establishing this, I am able to monitor and track progress to ensure that the right drills and exercises are being implemented for every individual-even within the group environment.

All of this screening, assessing, and implementing the right mix of exercises into my programs helps to keep FitterFaster’s clientele safer and healthier for long periods of time.

While I realize that injuries may happen, it’s my job to reduce the likelihood.

After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives.

Exercise should be enjoyable…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities more enjoyable.

This training philosophy is the foundation of my personal training and FitForce program design at FitterFaster. This may mean that instead of performing some drills and movements that others in the group may be doing, you may be performing corrective or alternative exercises instead during the training sessions.

The reason for taking certain exercises out of your program all stems back to getting results whilst NOT INJURING YOU or making existing injuries worse.

It’s my job to get you the best possible results and keep you injury free.

It’s all about the quality of the movement, not the quantity.

So don’t be surprised if you’re taken aside to learn corrective drills and stopped from doing certain movements. It will all be temporary and will lead to better results in the long term for YOU.

If you’d like to learn more about the fitness programs at FitterFaster and how you can get started and try everything for just $49, fill out your details below and I will send you some more information


3 Things you have to do today to get results

Taking care of your body can be hard work.  Eating properly, finding time to train, sleeping enough hours, it all takes effort and you know this.

So why are you thinking you can accomplish a healthy, fit, lean body without any effort at all?

It usually comes down to an imbalance between what you want to achieve and what you’re willing to do to achieve it.

They say that nothing worth achieving is easy and I think that is especially true when it comes to being really healthy, having lots of energy and being lean and maintaining all that long term.

Getting fit, getting healthy, getting lean all require you to do certain things.  There are absolutely no shortcuts.

So many people tell me they want to lose weight, but when it comes to what they have to do to achieve it, they simply don’t want to do it.  They feel like they should be able to get results with little effort because all the advertising and marketing tells us this all the time. We start to believe that we can get great results by simply handing over some cash and popping some pills.

The truth is, if you avoid eating properly, you avoid training and you avoid good lifestyle habits, one day you’ll wake up overweight, sick, unfit and on a downward spiral to even worse health.

Or are you there already?

So what are 3 things you have to do today to get results?

  1. Stop eating processed foods.  No bars (not even protein, low fat, low carb, breakfast, meal replacement, paleo or anything), no breakfast cereals, no preprepared meals, sauces or snacks.  Start cooking real food, meats, chicken, fish, vegetables, fruit, eggs, etc
  2. Start moving your body.  Don’t wait for the latest piece of equipment to arrive. Don’t wait to sign up to the newest training program.  Just get out and do stuff.  Run, jump, walk, squat, lift and pull.  Move your body, get puffed, build up a sweat.  Do it NOW
  3. Get to bed earlier.  I know, you have to do the ironing, clean the house, watch TV, get on Facebook…… But sleep is more important.  Successful people go to bed earlier and get up earlier if there are things they need to do.  This has been proven time and time again and if you read biographies of successful people in all areas of life, they will agree!

I’m a busy mum of 5. I run two businesses from home, I fit in exercise, cooking every day and spend lots of time with my extremely busy kids.  I can show you how to achieve all your health and fitness goals in the real world.  How you can take a perfect plan and make it fit for YOU because we are all different with different circumstances, goals and all starting from somewhere different.  What works for me may not work for you, but I can help you to fit health and fitness into yours and  your family’s life.

I offer online and in person training and nutrition plans that teach you how to eat, what is the best way to exercise and what are the lifestyle habits you actually should be doing.  I show you how to make it all work in the real world.

I have no gimmicks. No ‘products’ to sell.  I don’t make outrageous promises – sorry, it does take more than 6 minutes per day and a miracle african herb to achieve a great body.

Starting 1st October, I am running a short introductory nutrition program that runs for just 28 days and will get you great results in that time.

While you will achieve great results if you follow the program, its not magic.  You won’t achieve all your goals in 28 days, but you will be well on the way and you will also know what to do till you do reach your goals.

The 28 Day Nutrition Reboot will be run online via a Private Facebook group.  The program does not include training, but I have made a special offer for either online or in person training for anyone who signs up for the 28 Day Reboot.

You can find more information and register for the 28 Day Reboot HERE

IF you’d just like to find out about training at FitterFaster without the 28 Day Reboot, go HERE

For details about other online nutrition or training programs, check out this page

 


Quick To Prepare Meals and Snacks

Effective training programs will work to change the shape of your body. You’ll have more energy when you’re fit, you’ll sleep better, clothes will look better on you and you just feel awesome knowing you can ask your body to do whatever you want, and it will be capable. Running with the kids, carrying heavy loads, gardening, playing sport, it all becomes easier or even just plain possible.

Losing body fat also requires that you clean up your nutrition. Following a healthy eating plan is a lot easier when you’re prepared and organised. Here are some ways to help you be prepared to eat healthy food all day every day.

Start the Sunday Night Ritual:

Integrate some time on Sundays to plan and prepare meals. Get your family involved in a fun way to help you prepare the meals for the week. Give everyone (kids and husbands) an appropriate job to help this get done more quickly. My family actually has all our week day evening meals planned 4 weeks ahead. On Sundays I look to the week ahead do 2 things. Firstly, make sure I have everything I need to make each meal. Secondly, what can I prepare ahead? Slow cook recipes, soups and some other dishes can be prepared and reheated on the day you plan to eat them. This saves me heaps and heaps of time during the week when I’m busy running my 5 children to their various sporting and other appointments. It means we eat a totally home made (not prepared, packaged or processed) meal every night of every week.

Boil a dozen eggs at a time and refrigerate.

Hard-boiled eggs will last at least five days in the fridge, and are a great compact snack. This is so, so handy. Hard boiled eggs can be added to salads, vegetable dishes, mashed or just eaten as they are. Combine with a carb source and some fats, and bingo, meal or snack made in a few minutes.
Cook lots of chicken breasts at a time. Grill, BBQ, bake or broil with your favorite seasonings. I often poach a few chicken breasts at a time. Simple simmer in stock or water with added herbs, spices or lemon. Don’t over cook and put into a covered container as soon as you get them out so they don’t dry out. Great for slicing over salad, or even having a portion as a snack. Keep 3–4 in the fridge, and individually freeze the rest. Take out a frozen breast the night before.

Chop up vegetables and store in individual containers.

Chop up whatever vegetables you like to eat raw. Keep in a covered container for best storage. You can eat them as is or cook them. Makes meal preparation on a day to day basis so much quicker

Make Soups from scratch

Make your favorite soup recipes and make enough soup for a week. Store 2–3 servings in the fridge. Put the rest in individual containers and store in the freezer. A couple of our favourites are lamb or chicken soup. I simmer chops, shanks or chicken on the bone in water till the meat is falling of the bone. Cool (for a few hours or overnight) and skim off some of the fat and remove bones. Chop veggies finely, all sorts and in huge amounts. Simmer till vegies are soft and eat. Yummo. Eat some now and take the rest in portions to work for lunch or snacks.  I have more soup recipes below.  Lots of different ones for all tastes.

Cook a huge amount of vegetable stir-fry.

Throw a bunch of vegetables into a wok and stir-fry with unlimited herbs and spices of your choice. Store in the fridge in individual containers, so they are ready to grab. Add your pre cooked chicken breast to it. Or eat cold with your hard boiled eggs diced through. This way,a meal or snack is almost ready without having to cook when you get home from work

Pick 1–3 recipes and cook ahead of time.

Using healthy balanced recipes, cook and freeze. Take out the meal in the morning, so it will be defrosted by dinnertime. Add a side of stir-fry or salad. As above, I do this a lot.  Most recipes will last a few days in the fridge.  So keep enough for  a couple of days fresh in there and freeze the rest (if there is any)

Portion out nuts/seeds.

Buy your favorite nuts/seeds in bulk and store in containers in the fridge. Portion out your weekly serving amounts into snack bags. This makes it really handy to grab and go. Always have one of these in your hand bag ready to go. Grab a piece of fruit or some cut up veggies and a hard boiled egg or precooked chicken and a complete meal, ready to go.

Create a standard grocery list.

We have a list of groceries stored on my computer that lists practically every single thing we buy at the supermarket.  Each week, I make a duplicate copy and take off stuff we don’t need.  I then add the fresh meat that I’ll need that week at the bottom.

This has prevents me from forgetting stuff when I do go shopping.  Saves me so much time both with planning my shopping but also with the actual shopping.  Less forgetfulness means less trips to the shops.

Eat the same lunches and snacks on Monday, Wednesday and Friday, and then switch on Tuesdays and Thursdays.

Planning to eat the same things on alternate days cuts down on the need to plan, grocery shop and prepare ahead of time. This way, you always know what you are having and can use the leftovers for lunches. Eating the same things can also stop you thinking about food all the time and make urges to eat unhealthy foods a less often occurrence.
I do most of these things most weeks. Its really not that hard to be organsied. So stop making excuses and get to it.

 


I Know Why You’re Not Losing Weight

The process of losing excess body fat is sometimes not easy. If you have lots of excess body fat, it usually comes off quite quickly at first with just a few changes to your diet and your lifestyle.

Once you get closer to your ideal weight however, it can get harder and harder and plateaus are common.

The best way to make something easier is to make it simple.
Basic nutrition for fat loss is simple, but unfortunately is not always easy.

At the end of this article are some basic tips for small changes you can make to your nutrition plan to help with fat loss if you’ve reached a plateau.

Remember that you have to have the basics in place first. The basics are:

  • Stop eating processed foods-always choose ‘real’ foods that have not been processed. This includes avoiding all man-made snacks no matter how good the advertising is. No bars, no cakes, biscuits, slices etc. Even bread and pasta are man-made. Have small quantities of these foods once or twice per week maximum.
  • Measure portion sizes-this is especially important for protein and fat sources and things like yoghurt that are very easy to overeat. You do not need to measure vegetables, but fruits are best consumed in smaller quantities on a fat loss plan
  • Stop drinking your calories-this includes alcohol, cordials, sports drinks, flavoured water, fruit juices and of course, soft drinks including diet ones. Save alcohol for once per week and don’t overdo it. If you’re serious about fat loss, avoid all of these drinks including alcohol till you’ve reached your goals.
  • Stop eating and drinking ‘diet’ products. Real, natural foods do not need to be labeled as such, so if it’s described as a diet food, you most likely shouldn’t be eating it anyway. Anything labelled low fat, nonfat, no fat, low carb etc, should probably be avoided
  • Each meal or snack should include a protein source and some fruits or vegetables. Yes even snacks have to include fruits and/or veggies. This are the basis of your nutrition plan. In your first meal of the day, or your meal/snack closest to training, include a starchy carb source such as a slice of bread/potato/peas or corn.
  • Eat every 2-3 hours. Although this is not essential, I have found it is the most effective way to approach your fat loss nutrition. Your blood sugar and therefore insulin and other hormone levels will be more stable and you’re less likely to be ‘starving’ and eat foods that are not on your plan
  • Slow down! This one is overlooked but very, very important. A very common reason for lack of results is stress! Poor sleep quality or not enough sleep WILL CAUSE YOU TO GAIN WEIGHT AND STOP YOU FROM LOSING WEIGHT!! If you are always in a rush or if you don’t have time for relaxation. If you go to bed after 10pm and/or if you get less than 7 hours good quality sleep per night more than once or twice per week – THIS IS YOU. Excessive abdominal fat (a big tummy) is also an indicator that this is YOU.
    Drink more water. At minimum have 2 litres per day plus another 750-1000ml during training.

What if you are doing all the above and your results have slowed down or plateaued? This is actually pretty rare and keeping a food diary will often point out that you’re actually not following the basics as consistently as you may think you are.

I’m happy to check over your food journal even if you’re not a client at FitterFaster any time. Email me to organise this at no cost with no obligation. Sometimes, simple changes can yield big results. My email address is jo@fitterfaster.net.au

If however, you have been following the basics consistently for at least a 4-6 weeks and you’ve stopped getting results, a few simple ‘tweaks’ can be employed:

These tweaks will only be successful if you have all of the above basics in place first.  You cannot override the healthy habits above

  • On non-training days eliminate your starchy carb serves
  • If you eat a 6th meal of the day (usually supper) drop it. This will lower your overall calories for the day as well as increase the length of time you are fasting overnight.
  • Take the starchy carb out of your pre/post workout meal or other meal sometimes, but don’t do this if you’re training 4 or more times per week.
  • On the other hand, if you’ve been skipping your starchy carbs on a regular basis, you should add them back in.
  • Do 3-4 minutes of high intensity exercise in the 10-15 minutes before or straight after your main meal of the day. For an extra boost you could do this twice a day. Try bodyweight squats, burpees, walking lunges etc. Anything that you can do without equipment and wherever you are will do. Simply get your heart rate up for a few minutes.
  • Do the occasional protein-only day. Eat 5-6 meals or snacks during the day that consist of just a lean protein source. This will really lower your insulin level and force your body to burn more fat. Make sure you drink at least 4 litres of water during the day if you’re going to try this and limit it to once per 10-14 days maximum during an intense fat loss effort. THIS IS NOT A LONG TERM STRATEGY AND WILL BACKFIRE IF YOU DO IT FOR TOO LONG OR TOO OFTEN
  • Try intermittent fasting. Taking a break from food can have many health benefits including controlling or losing body fat. Stop eating after your evening meal and don’t eat again till lunchtime the next day is the easiest way to do this. Try this strategy every 7-14 days. During the fast, drink only water or black tea/coffee. THIS IS A STRATEGY THAT IS ONLY SUCCESSFUL FOR THOSE THAT ARE ALREADY MAKING GOOD FOOD CHOICES AND ARE EATING 4-5 MEALS AND SNACKS EVERY DAY ON A REGULAR BASIS. Otherwise it just becomes ‘meal skipping’ and will result in slowing down of metabolism if you regularly eat insufficient calories to support your body properly

These are a few simple strategies you can use to make a difference to your fat loss results. As noted above though, you must have all the basics in place or you’re kidding yourself that any of these small tweaks are going to make a difference.

The best results will come by being consistent with your healthy eating and by training frequently and with an effective program that combines high intensity cardio and resistance training.

Even the BASICS list above has so many steps. How am I supposed to achieve all that?

The best way to end up being consistent with all the habits you need to achieve lasting fat loss and better health and fitness is to start slowly and building habits 1-2 at a time. Waiting until one thing becomes easy is essential before adding more and more.

I have developed a free 10 part email series that helps you to get your head in the right place to make lasting changes to your lifestyle habits. Imagine if everything above just came easy and was just part of your day without you even thinking about it.

Overcoming roadblocks (such “I don’t have time”, “I don’t like healthy food”. ‘Its too expensive”, “I’m hopeless and I always fail or give up”, etc) can be done. You just need to learn strategies to over come them.

Complete your details below and keep an eye out for your first email. Make sure you check your junk/spam folder if it doesn’t come through to your inbox.

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FatLoss, do it the easy or the hard(er) way

Fat Loss -Hard or Easy?

When it comes to fat loss, you’d be forgiven for thinking that you’ll drop those excess 30kg in a matter of days without any effort at all.

Most people are disappointed to find that its actually not that easy and that it actually requires some effort

Fat Loss is really quite simple, but not so easy.  There is however an ‘easier’ way and a ‘harder’ way.

Quite simply, you have to choose:

Easier route – will take longer

Harder path – may be quicker but much more treacherous

Let’s examine the easier route first

Obviously, you’ll need more time to accomplish fat loss via the easier track.  This path is a matter of making sustainable changes to your lifestyle that you’ll pretty much be able to maintain forever.

Stuff like;

  • changing the types of food you eat, but not being ‘too’ strict with quantities.
  • Training 3 or so times per week for 30-60 minutes at a time
  • Using a measuring cup for certain foods that are easy to overeat at least every now and again.  You’ll learn over time to ‘eyeball’ a suitable serving size, but its a great idea to measure every once and a while to make sure your serving sizes haven’t crept up
  • Taking some supplements that are actually more about improving overall health than for ‘fatloss’ such as an Omega 3 supplement
  • Getting enough sleep and staying hydrated
  • etc

The hard track on the other hand is most likely going to produce much faster results, but has many pitfalls along the way.  If you choose this path, you’ll be doing stuff like:

  • Strict food, training and daily habit journalling
  • Training more often (4-6 times per week minimum)
  • Measuring, weighing and being super careful with food quantity at all times
  • Being much more strict with the types of foods you eat at all times
  • No treat foods or a maximum of 1 treat approx every 7-10 days
  • etc

There is a place for both types of programs during almost everyones’ journey to  a better body composition.  Both paths should be pursued with better health ALWAYS being the guide.  So even on a strict FitterFaster program, you’ll always put health first even while working towards a faster finish time.

My best option for most people, is to follow the safer, albeit slower, path and have short bursts of really focused ‘fast tracking’ when you’re able.  The best time for faster trips, is when you do not have things such as holidays, special occasions or other items on the agenda that will make the fast lane hard to stick in.

I absolutely do not recommend short trips down the fast lane interspaced with periods of ‘going nowhere’.

The lose 5kg, add 4kg, lose 2kg, add 3kg track IS NOT RECOMMENDED.  This always leads to a sense of failure and a harder time losing that weight next time.  The newest research shows that doing this actually ages your body on a cellular level as well – not a good outcome.

You can lose all of your excess body fat

I totally believe that you can lose all of your excess body fat over time by being full-on, totally focused for shorter periods (4-12 weeks) on that fast track, but always, coming back to the safer, slower route in between where you go through a period of maintaining (or slowly losing) while cementing all of the processes and habits that you’ll need to continue with long term.

Alternatively, you may prefer to take the more scenic, but longer, route to your destination without ever increasing speed and this is actually the best track for lots of people.

The slower track does not lead you back to the start.

We have to get off the ‘on’ or ‘off’ treadmill.  Changing your body and improving your health is a lifetime trip.  The minute you go off the course, you’ll get lost and I see this time an time again.

If you’re not ready for the fast lane yet, take your foot off the accelerator, slow down and go back to changing one or two habits at a time and make them stick for good.  The slow path still takes you in the right direction. The treadmill does not lead anywhere and in fact, can quite often throw you right off so you end up back where you started or even further away than that if you’re not careful.

You don’t have to choose between going forwards or backwards.

Get out of reverse.  Keep heading in the right direction no matter how slowly you’re taking it. Stay in drive at all times.

When evaluating your choice of routes, ask yourself if you are truly 90-100% sure that the path you are thinking of taking is the one you can sustain for the time you’ve allowed.  If the answer is no, choose a different course so you can stick with it.

For more help with this, you can email me any time jo@fitterfaster.net.au or to find out more about my training programs, fill in your details in the form on the right hand side of this page above.

I also offer online coaching which you can find more about HERE