Happy Monday, how was your weekend? This week marked the 6 week of our 12 Week Challenge. I just wanted to say great work people, many of you have really embraced the challenge and there are a few of you already hitting the double digits with your weight loss.
In today’s newsletter I thought I would do a rapid fire questions and answers. These are questions we have been personally asked or have landed in our inbox over the last few months. So without further ado…
What can I eat to keep me fuller for longer?
Protein and fats! Protein sends satiety messages to the brain and fat digests very slowly keeping you fuller for longer.
What does a typical day look like for you?
- Wake up just before 5am (sometimes naturally, sometimes because of a small child)
- Start my morning ritual – gratitude journal and some reading
- Get ready for work
- Drink a big cup of bulletproof coffee
- Coach bootcamp
- Train clients
- Late lunch – usually meat and veggies or whatever wonderful creation Krystie has made
- Quick workout
- Work on my FDN Business
- Dinner and Milly time
- Bedtime stories
- Masterchef (sometimes with some dark chocolate)
- Bedtime ritual – journaling, reading and box breathing
- Bed
What’s the fastest way to get in great shape?
Nail your nutrition and do some metabolic resistance training like ’shameless plug’ Results Fitness Camp
Is the 7 minute workout more effective than a 1 hour workout ?
As with most things in life… It depends. If your 1 hour workout involves pink dumbbells and checking your Instagram every 5 minutes then probably yes, the 7 minutes is more effective.
When it comes to getting results intensity does trump duration. However you do still need to put some ‘time’ in. For most 3-4 days per week of 30-45 minutes of intense exercise works well.
I have a lot of weight to lose, where do I start?
Let’s say you have 20kg to lose, what you need to do is flip the focus of the outcome to a focus on the process.
Outcome – Lose 20kg
Process – I am going to go to the gym 3x per week
- I am going avoid refined carbs for 30 days
- I am going to sleep at least 8 hours per night
- I am going to walk up the Peak at least 1x per week
Focus on the things you have control over. With the right processes and the right habits done on a consistent basis, you will get to the outcome.
What’s your thoughts on IIFYM diet ?
Some of you may be wondering what the hell IIFYM is…. If It Fits Your Macros. Essentially a calorie based diet which focuses on your specific marcos. That is protein, carbs and fats. For example you would work out your maintenance calories (you can find the equation by googling IIFYM calculator). Now if your goal is weight loss you would set your calories at a small deficit. From there a typical macro split would be 40% protein 30% carbs and 30% fats. So if you set a 2000 calorie limit 40% protein would be (2,000 x .4 = 800 calories) carbs (2,000 x .3 = 600) and fats (2,000 x.3 = 600 calories)
Step 2 – is then to work out how many grams it breaks down into.
- Protein 1 gram = 4 cals
- Carbs 1 gram = 4 cals
- Fats 1 gram = 9 cals
So protein would be 200 grams a day (that’s 800 divided by 4)
- Carbs 150 grams
- Fats 66 grams
My thoughts – I am NOT a fan of IIFYM. First off I find that calculating food takes all the pleasure out of it. I never count calories or weigh food and I really don’t think it is a healthy approach. Secondly I believe the law of thermodynamics is flawed (that’s another post though) Third IIFYM doesn’t take into account nutrient density, the fact that not all calories are absorbed, and finally the relationship between food and hormones.
What’s the worst fitness gadget you have ever seen ?
There are so many bad ones.
- Ab King Pro
- Shake Weights
- Vibration Belts
- Fitness tracker watches that have no chest strap (yes I did write that)
- BUT the winner of bad gadgets is….
- The Vibration Trainer.
There is actually some small limited scientific research to suggest that vibration training may be mildly beneficial for rehab. I think it would be far more cost effective to turn the heating off and shiver in the cold.
Vibration trainer $500-3000 to vibrate . Turn the heating off. Save over a $1000 a year to shiver. Essentially shivering and vibrating is the same.
What’s the best gym exercise?
In my opinion there isn’t a best as you need a number of exercises for human body optimisation. In saying that I love the deadlift.
The deadlift is one of the biggest bang for your buck movements. Hundreds of muscles are used during a deadlift. It also utilises the posterior chain, that is the chain that makes you run faster, jump higher and have a peachy derrière 😉
How important are supplements?
Very. BUT I do think most supplements are a complete waste of time. First off a supplement is just that – a supplement to your diet.
I believe that there are a few supplements we can all benefit from.
- Magnesium
- Fish oil/cod liver oil
- Multi-vitamin
There are a number of other supplements that are incredibly effective but it is a very individualised thing. For example if you’re suffering from symptoms of Adrenal Fatigue (now know as HPA Axis Dysfunction) then you may well benefit from an Adrenal Glandular, Vitamin C and some Licorice Root. If on the other hand you’re bouncing around full of energy and have no symptoms of HPA Axis Dysfunction then you probably don’t need them.
Krystie and I sell thousands of different types of supplements but we don’t advertise this. The reason being is that we are not into making blind recommendations. In an ideal world we like to test specific hormones. If that isn’t a possibility then we require a comprehensive consultation and questionnaire regarding your symptoms. With enough correlation and information we can make recommendations.
Here are a few of the supplements we recommend and believe everyone would benefit from http://www.functionalwellness.co.nz/supplements/
Do you have electricity in New Zealand?
True story. Answer –
No. We sit around the campfire which is made from rubbing sticks together really quickly
On that bombshell, it’s time to get on with the day
Paul ‘’shivering‘’ and Krystie ‘’don’t worry I have two sticks’’ Miller
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