Happy Monday
I hope you all had a wonderful weekend.
While Milly and I spent the day on the swings and jumping in puddles, Krystie went to a course on Holistic Care for your family. She learnt about healing foot-baths and tummy compressions, amongst other bits and bobs. I am looking forward to trying these out!
In today’s post I thought I would share with you a bunch of top tips in training and nutrition.
So in no particular order
- Eat a high protein, high fat breakfast. I am a big fan of the meat and nuts brekkie
- Eat when you’re hungry. That might be small 5 meals or a larger 3 meals. Figure out what works best for you
- Eat your good fats. Fat makes cholesterol and cholesterol manufactures hormones. Low cholesterol leads to poor hormone function.
- Cholesterol is also important for brain health, and helps with the formation of your memories. Low levels of HDL cholesterol have been linked to memory loss and Alzheimer’s Disease, and may also increase your risk of depression, stroke, and even suicide.
- Interestingly the 2016 edition of the Dietary Guidelines for America has cited that the overconsumption of dietary cholesterol is of no concern. Does your doctor know this?
- https://www.hsph.harvard.edu/nutritionsource/2016/01/07/new-dietary-guidelines-remove-restriction-on-total-fat-and-set-limit-for-added-sugars-but-censor-conclusions/
- High quality fish oil is amazing stuff
- Post workout, your body is most insulin sensitive (that’s can handle carbs well). Enjoy a high protein, high carb meal. My go to is organic porridge with protein powder and blueberries all mixed together.
- Cook with healthy stable fats. I like butter and coconut oil
- Train with heavy weights and use compound lifts
- Sleep more. For an incredible read on sleep check out T.S Wiley book Lights Out.
- If you jump on the scales everyday – Stop it, just stop it. In fact get a sledge hammer and unleash the fury on them.
- Enjoy the occasional coffee but keep it organic. Coffee is HIGHLY sprayed.
- Drink Tulsi Tea. It contains Holy Basil which does wonders for cortisol, your stress hormone.
- Don’t buy anything ‘’low fat’’
- Supplement with a good quality multi-vitamin. Here is my go to
- http://www.functionalwellness.co.nz/supplements/bepure-one/
- If there was a hierarchy of fat loss it would go nutrition followed by nutrition then resistance training followed by HIIT and finally low level cardio. Use your time wisely
- Always follow a program in the gym.
- Start your day with warm water a squeeze of lemon and a pinch of sea salt.
- Eat plenty of green vegetables like your Mum told you too
- Don’t be scared to ask for help. It’s a game changer
- Set goals, write them down
- Celebrate both the victories and the failures. The beauty is in the journey and who you become as a person
- Never feel guilty about eating a meal. In fact never feel guilty, it’s a wasted emotion. You don’t help anyone by feeling guilty and you only bring pain to yourself.
- Remember the difference between opinion and advice. Advice is given by someone who has been there and taken the journey. Opinion has no experience behind it. Listen to advice not opinion
- Get your gym kit ready before you go to bed
- Don’t spend more than 1 hour in the gym. Cortisol your stress hormone begins to rapidly rise after an hour
- Keep your rest intervals brief
- Eat almond butter but don’t eat the whole tub in one sitting. 🙂
- Don’t shop for food when you’re hungry. You will buy stuff you probably would be better without
- Workout in a group – Shameless plug https://www.personal-trainers.co.nz/
- Don’t compare yourself to others. Focus on what you have and not what you don’t have. Focus on what you have control over and not what you don’t
- Have an incredible day and smile.
- Like and share this post. You will magically get leaner….Maybe not but you might just help someone out
Stay Healthy
Paul “eating a whole tub of almond butter” and Krystie “who’s my patient” Miller
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