If you are like many who decided to flee Melbourne in this long unbearably cold Winter to head to the fairer temperate areas of Sunny QLD or Bali, then you are probably now going through the post-holiday blues that inevitably follows it. Returning to Melbourne to see that nothing has changed and the cold is still here. Your routine of exercise and healthy food has been disturbed by happy hour cocktails, late evenings and even later sleep-ins.
If you are like me who tends to be an all in kind of guy, you probably over-ate, over drank and the bathroom scales aren’t being as kind as they were pre-holiday. Well, there are a couple of options. You can put everything on hold for another couple of weeks and set yourself back, or you can shake it off and follow these few easy steps to combat the Post Holiday Blues and Get yourself back into Tip Top Shape.
I often bring this up with new members. The people who succeed best in our programs be it Personal Training or group training are the not the people who have the best discipline (although this helps), they are the people who can set themselves into a good routine. How hard is it to get yourself to work? Or the kids to school? Or uni? Or whatever you get yourself up for in the morning? I bet you hardly ever have to think about it anymore. I bet you are almost on autopilot for the first part of the morning. You have gone through your morning routine so often that it has become a habit. This is how you need to approach your training and nutrition. First set your workout times. If you know, work often runs late and training at night becomes tough, don’t plan on working out in the afternoon. It doesn’t take long to become a ‘morning person’ If your overall result is important to you, you will find a way to make it routine.
This is an important process to do during the last couple of days of being away. That way you don’t waste a week or two contemplating getting back into regular exercise and getting into shape, and let us face it the sooner you get back into normal routine, the less time you have to think about the previous weeks where you were sitting by a pool drinking margaritas at 11 am.
This is super important. Unless you sit in the 1% of people who are really strict with their eating while they are away (no fun at all) you have been a little ‘relaxed’ (to put it nicely) on what you were eating and drinking on your holiday. The worst thing you can do is come back from a couple of weeks holiday having no food in the fridge and leaving it that way for the first week back. You then buy all your meals out (spend a fortune) and make poor food choices.
Coming back from a big holiday doesn’t mean you need to find the next celebrity juice diet or live off lemon water and sunlight for the next few weeks while getting into shape. Simply fill the fridge with HEAPS of vegetables and seasonal fruits and make some good old fashioned home cooked whole food meals for the weeks ahead.
You have allowed yourself to have a good time while you are away so now its time to set yourself some manageable and achievable short-term and long-term goals. If you have put on a couple of kilos while you are away, then that’s a good start. If you feel like you have put on a few kilos, however, are too scared to actually weigh yourself then I have news for you. You cant achieve a goal if you don’t have your benchmark.
We hear this one all the time, and I don’t want to weigh myself after a holiday lets wait three weeks and check in when I have lost a little bit. If you don’t check in with yourself post-holiday to see where you are it is impossible to set realistic goals and you’ll struggle to get into shape.
This is a big one. If you have someone to keep you accountable to your goals and the routine you have set yourself then you are more likely to stick to it. Then, if you have a buddy that is expecting you to show up at the gym then you are going to do whatever you can to get there as you don’t want to let your buddy down. It’s an odd personality trait however, most people are less inclined to let down someone else as everyone worries about what other people are going to think about them. However, when it comes to keeping one’s self-accountable we have no issues with letting ourselves down. We can always rationalise the situation to make it seem ‘not so bad’. If you can’t find yourself an accountability or training buddy then set yourself up with an EXCELLENT Personal Trainer, who cares about how they can best help you and will stop at nothing to help you to achieve the goals you have set yourself…. We know of a few?
IN SUMMARY, Going on holidays shouldn’t set you back from your health and fitness goals. If going on holiday has helped you to realise that your body isn’t in the shape that it once was or the shape that you would like it to be, then take the necessary steps to move in the right direction. If you aren’t sure where to start, these four steps should start you off nicely
If you are too busy and are looking for training, nutrition and support program to help to get into shape through the initial stages then look into Trifusion’s 6 Week ‘Summer Shred’ Body Transformation Program.
Stay tuned for the next blog where we will be posting up some actual sessions that we do while on holiday to help you to ‘minimise the damage’ that you can do when you are on holiday.
Diet less – Yep we’ve heard them all. ‘Hey have you heard of the Ronald McDonald diet? My friends, sister’s uncle’s postman did it and he lost 75kilos in 6 weeks. So he wakes up grates a lemon over iced toilet water with a splash of Tabasco every morning and then heads straight to McDonalds and can eat anything he wants to lose weight. The weight just falls off…. Lets Do IT!!”Don’t be lazy, there is no magic pill or crazy quick fix diet that will reverse what you’ve been doing for the last 5-10+ years! Suck it up and work hard. It will take time.In our personal opinion the term ‘Diet’ is BULLSHIT! It indicates a start and an end of putting hard effort with lots of sacrificing to create a result that you will end up reversing when you go back to old ways of eating. A Diet is something you never intend on maintaining so you should anticipate not being able to lose weight and maintain the result you achieve. Forget the term diet. Go on a nutrition overhaul where you will develop better eating habits that you intend to stick to for the rest of your life!
Get more sleep – Get off your phone, stop checking Facebook and read a book. Lights out @10pm max!
Cheat meal – This is a strict REWARD for working so hard (nutrition and training) throughout the week. It is not an excuse to go crazy and does not last the whole day or weekend. One meal. Got it, good!If you don’t think you can trust yourself to stick to 1 cheat meal. Reward yourself in some other way, a massage, a movie, pedicure, sauna the choices are endless.
Drink plenty of water– Yes you’re going to find yourself at the toilet a whole lot more. The 3+ Litres we should drink per day does a good job not just keeping us from dehydration but it cleanses our insides!
Eat 5 times a day – Yes, this sounds like a full time job but it’s only really, 3 main meals and 2 snacks per day. Just remember to eat every 3 hours. If you have to put an alarm on to remind yourself to eat do it!
KICK the bad habit! – Don’t lie, we’ve all got at least one! Wether it’s nutritional or slacking away in the gym on your phone or cutting reps when you should be pushing through. Aim for small changes. Set a date to eventually kick your bad habit for good! You’re only cheating yourself.
Eat breakfast – Don’t skip it. EAT! Something healthy each morning is good habit and a good way to kick-start your metabolism each morning. If you’ve got kids, set an example for them, think brain food and set your day up. You wouldn’t send the kids to school with no breakfast. So don’t do it to yourself.
Don’t starve yourself (this also relates to #5) – Don’t be fooled into thinking you’ll lose weight, the less you eat the worse it is for your body, especially if you are working out like a trooper. You are only robbing yourself of the necessary nutrition for your body to function at its highest ability, both physically and mentally.
In regards to weight loss, if you think you are going to do it through starving yourself, all you are going to do is slow down your metabolism, which will in turn cause your body to put on weight quicker when you finally do eat. Not ideal when trying to lose weight! This is why #5 is so important, maintain a healthy metabolism by eating healthy snacks/meals every 3 hours!
Sit down to eat and relax – Turn the TV OFF. Talk to your housemate/family or friends while you eat. If you eat too fast your brain won’t register that its full, therefor we keep stuffing our faces before it’s to late. Listen to my grandmother; sit down, sit up straight, relax and concentrate on eating your food properly!
Resistance Vs. Cardio – A good mix of resistance training and cardio is perfect. However if we could only pick one to focus on we would choose Resistance training. 30-45 minutes of resistance exercise 3 times a week performed correctly at the right intensity, is a great way to see results. The more, strong, lean muscle you have on your frame, the more calories you expend doing normal day-to-day tasks. If you can have your body burning more calories at rest you are on a faster track to losing weight.
Apply one of these ten steps (above) to your everyday life each month for ten months. Give it a go and more importantly stick with it. Just remember everyone is different, (change is around the corner)!
If you’d like to know a few more secrets or talk further, feel free to contact me at the Trifusion Studio;
9557 76767 or email@example.com
Ok so it’s January! A New Year. YEOW 2017 is THE Year! Your pumped, you’ve given yourself the pep talk and your already picturing yourself in your new outfit, turning heads and receiving numerous complements from friends about your new found figure.
You even Allowed yourself to have those extra few drinks and desserts over Xmas and new year because your just KNEW that once 12:01 new years day ticked over everything was going to change for the better and change for the healthier
So why is it that most people on that New Year health kick lose the motivation somewhere between Jan 1st and Feb 1st.
Right now you’re probably in your active stage, you still have your motivation, so it is SUPER IMPORTANT that you stick with it.
Follow these tips to make sure you stick to your new years Resolution.
Its not enough to just say I want 2017 to be my healthy year. You need to be able to gauge weather or not you are on track. If you have a weight loss goal, write down the number and set yourself targets.
Its not enough to just say I want to be fitter. How do you know you aren’t fit. What is it that you cant do now that you want to be able to do. It could be as simple as take the stairs at work in one charge without shortness of breath. It could be running 5km. It could be entering a triathlon. If you don’t set the goal out to begin with you wont know how to train for it and you wont know if you are ever on track to achieving it.
Be honest with yourself, in most circumstances it has taken years of rationalizing poor nutrition choices and inactivity that has led to weight gain and lack of fitness. You can’t expect everything to turn around in a month or 2.
Even Slow progress is still progress. Too many people quit their New Year resolution because they feel that it isn’t working and they fall back to their old habits. The only certainty that you do know is that your old habits are working against you. Be happy with any progress you make
The most common way for people to attack a new year resolution of ‘becoming healthier’ and ‘losing weight’ is to fix a little bit of column A (Exercise) and a little bit of column B (Nutrition) While this may be enough to work its often not the only two things that have lead to your decline in health over the years. Its time to look at the overall picture here.
Address Stress, Get more Sleep, do something each day that makes you happy, Spend more time with family and friends, Get out in the sun. This may seem like hocus-pocus kind of stuff but I guarantee you that when you are less Stressed, well rested and Happier you will lose weight and reshape your body FASTER.
If you are overwhelmed by the magnitude of your situation, if you would love nothing more than to be able to be fitter, healthier and happier, however you just don’t know where to start, ASK FOR HELP. Find a training buddy. If you cant find one, Find a trainer. Time is precious people; don’t let another year go by without getting your arse into gear.
The most common thing we hear from the people we have helped is ‘why didn’t I do it sooner.’ We have helped even the biggest exercise cynics become dead set fanatics. Everything will happen so much faster if you are training and eating in line with the overall goal you are trying to achieve.
You have to realize that everyone is different. Not everyone will lose weight at the same speed or build strength at the same rate. If you went through a transformation several years earlier it would even be wrong to compare yourself to the younger you. As you get older things can happen a little slower. Stick to course and don’t be let down if others are progressing faster. If you are giving it your all and are making progress then it is happening as quickly as it is meant to
This is very important. You need to acknowledge your achievements. Allow yourself rewards along the way. Be sensible. Don’t reward yourself for losing 5 kilos by having a big boozy dinner out. Rather buy yourself that new outfit that you have been wanting. Or even better take yourself on an outing or active experience that you have always wanted to do.
This is one of the most important points I can make. If you try to rush things you will make the mistake of following an unmanageable path. It is true you will lose weight quickly if you starve yourself and exercise like an athlete. However, by trying to rush it you will also rush yourself into break down. What’s the point in being lighter if you are more miserable? If you over train and under eat in order to get fit quickly, you will be a lethargic, moody zombie and no one will want to hang out with you. Trust me I’ve been there.
Slow and steady wins this race. Between 400g – 1kg of weight loss per week is a healthy amount to lose. What’s more, it’s maintainable
I hope this helps you wrap your head around what it takes to succeed in your New Year Resolution to become fitter and healthier. It really is so much more than just eating better and exercising more. While these are the catalysts of a healthier living you have to ask yourself, if it was as simple as that, why haven’t you succeeded before? Take control of your mindset, set yourself a plan, be realistic and don’t be in a rush. Most importantly if you are unsure of what you are doing or you lack the motivation, seek advice from those who live for it.
If you are lacking the motivation or are a little overwhelmed by the different training and nutrition information out there, or simply just don’t know where to start, feel free to get in contact with the team at Trifusion Fitness. We have all of your training, Nutrition and Motivation sorted.
New Year New You, Transformation Challenge
Good luck and we hope you have the Healthiest 2017
Combat a ‘FESTIVE WEEKEND’ – follow these 6 Steps to help control the amount of Damage you do over a weekend people-drinking.
The Weekend – Also known as the speed humps in any fitness journey. We are more than aware that there is a common misconception that the rules of healthy living don’t really apply on the weekend. That somehow magically our bodies are immune to everything we do or don’t do over the weekend. At least many of us try to prove this phenomenon.
With the Festive season fast approaching, with it comes very social weekends. The AFL Grand Final into Spring Racing Carnival, Christmas parties into warmer weather and social gatherings with friends, it is the perfect recipe for derailing anyone’s health and fitness journey.
Before we write off our social calendar completely, lets share a few tips we at Trifusion Fitness live by, to combat the Damage that can be done over the weekend.
Give Your Metabolism a BOOST – Weather it’s a day event or a night out. It is likely to involve consuming a lot of calories. You can give your metabolism a bit of a kick start by timing exercise as close to the time that you are about to head out for dinner or drinks, i.e. if you are going to dinner at 7pm try and go for a 20 minute hard run or do a 20 minute bodyweight HIIT session at 6pm
Tim Ferris Author of the 4 Hour Body proclaims that a quick trip to the bathroom right before dinner to perform simple body weight exercises like 50 squats and 50 wall pushups in the cubical will give the metabolism a quick spike before you sit down to a big meal. We won’t go, as far as to say you should do that, however it is some food for thought. Bottom line is If your planning a big meal out, plan some exercise right before.
Pre Scan Your Menu – usually a ‘festive weekend’ involves going out for at least one meal, try and do your homework, look up the menu before you get to the restaurant and make your food decisions when your in a better state of mind to choose the healthier options. Also, don’t be afraid to order off the menu. The chef isn’t going to mind if you ask for no chips on the side.
BE ACTIVE THE NEXT DAY– Make sure you get exercise in through the weekend, if you are going to allow yourself a night out on the grog then you can’t let a hangover stop you from training. If you are like the majority of Australians who can easily consume an extra days worth of calories in a night out, you need to really make sure you are active the next day in order to burn them off. Otherwise be prepared to use half of the next weeks training to do the job.
DON’T DRINK TOO MANY CALORIES – when we have our first sit down with members and recommend they retire from alcohol if they want to accelerate their results, the looks we get say it all ‘we all know that’s not going to happen’ so we will be realistic and try and minimize the damage when we do decide to drink.
While the idea of a cocktail or a late night vodka red bull might seem great at the time, they are adding serious calories into your nights consumption. While it doesn’t matter what alcohol you drink in regards to units of alcohol they are all doing the same thing to your body, the added preservatives and mixers that are doing the most harm
Bottom line: Space drinks with water, don’t have sugary mixers and limit your beer and wine intake.
STOCK THE FRIDGE FOR THE WEEKEND – One of the main reasons why a hangover day is made 10 times worse is that most people shop for the week at the start of the week. By the time the weekend rolls around the food stores are depleted and the fridge looks bare. This makes the idea of going out to buy food a lot more enticing and more often than not hungover food isn’t healthy food.
MEAL PREP SUNDAY – The Single Best Way to combat a bad weekend is to have an exceptional Week the one after. If you are going to allow yourself a few days of mayhem, you need to rebuild the temple by making sure you are surrounded by good food from Monday onward. Prep a few days worth of meals on the Sunday to make sure you have the best start to the week. Stick to your good proteins and lots of vegetables. The Trifusion Standard is a veg loaded chili con carne or no Rice Chicken Stir Fry. Both recipes can be found in the Lean Body Meal Plan.
Hope this sound advice helps a few of you to combat the damage that can be done over the weekend. Trifusion Trainers are all about having a balanced lifestyle. We will be attending Grand final BBQ’s and heading to the races. We will also won’t skip a beat when it comes to our training. We advise you do the same.
If you are wanting that extra bit of motivation to kick you in to gear after the Grand Final and Caulfield cup race festivities then inquire about our
6 Week Summer Transformation Challenge – starting October 24th and Finishing December 2nd.
Yours in health
The Trifusion Fitness Team
The final installment in our 3 part blog series on chronic inflammation focuses on the foods to avoid or limit in your diet. With our 6 Week HIIT Winter Transformation Challenge about to start, it’s the perfect time to clean these items out of your kitchen!
Unfortunately we won’t be able to lower the inflammation within our body just by adding the foods listed in part 2* especially if we continue to eat a large volume of pro-inflammatory foods.
So whilst the anti-inflammatory foods should definitely be introduced into your diet in larger quantities, there are some foods that we should be trying to limit or avoid altogether to try and lower our inflammation.
Dairy – People will argue that you need this in your diet for sufficient calcium for your bones to make them stronger. Strength training is also ideal for making your bones much stronger!
Dairy by nature is designed to help calves (not the ones on your legs) gain weight quickly and grow quickly. As we are not babies anymore, rapid weight gain is something we wish to avoid.
Sugars – Sugar is now being given the gold medal for our growing numbers in the obesity epidemic. You need only watch That Sugar Film or follow them on Facebook to get a good understanding of just how it’s screwing up your body. Most sugars added to our food are refined which means they’ve lost any of the good qualities they may once have had.
Refined Grains – Refined products have no fiber and a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries…And with the absence of fiber we tend to feel hungry again shortly after eating these refined grains which leads to overeating and weight gain.
Grain Fed Meat – Commercially produced meats are fed with grains such as soy beans and corn, a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats.
These animals also gain excess fat and end up with high saturated fats due to their tight living conditions and inability to move around. Worse still, to make them grow faster and prevent them from getting sick, they are injected with hormones and fed with antibiotics, which makes this cut of meat something to be avoided.
Bad Fats – Trans fats have are a double-edged sword when it comes to inflammation. Whilst they increase bad cholesterol, they also reduce the good cholesterol within our bodies. This promotes inflammation, obesity, and resistance to insulin. They are in fried foods, fast foods, commercially baked goods such as peanut butter, and items prepared with partially hydrogenated oil, margarine, and vegetable oil.
Alcohol – Regular high consumption of alcohol has been known to cause irritation and inflammation of the liver, esophagus, and larynx (voice box). Ever wake up with a massive hangover and the inability to voice your pain due to loss of voice? That’s not just because you belted out Queen’s Bohemian Rhapsody 5 times back to back during a karaoke session.
Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
This concludes our 3 part blog series on chronic inflammation. We hope that you can now see a reason behind why we need to avoid certain foods and why we need to increase the intake of others. We often hear about the foods we should and shouldn’t be eating, however without fully understanding the reasons why we tend to turn a blind eye. Inflammation of the body is occurring in EVERYONE, it’s just a matter of what degree.
Choose to treat your body with the respect it deserves. Fuel it with anti-inflammatory foods and live a life of regulated weight, minimal sickness, and joint pain.
Part 2: Anti-inflammatory foods
Part 2 of our 3 part blog series on chronic inflammation will focus on the foods you SHOULD be including in your diet. (For an overview on chronic inflammation and what it’s doing to your body, make sure you check out part 1:
The best sources are wild, fatty fish such as:
**It’s important to note that you should try and eat wild fish rather than farmed fish. Other animal meat sources tend to be higher in omega-6, but it’s worth noting that grass fed animals have a better omega-3/omega-6 ratio than grain and corn fed animals.
Kale, spinach, collard greens, and Swiss chard contain powerful antioxidants and other great elements that fight inflammation. If you struggle to get these into your daily diet, try adding them to a smoothie or juice.
Bok choy, broccoli, brussels sprouts, cabbage, cauliflower, horseradish, kale, radish, turnips, wasabi, and watercress are high in fibre so they improve digestion and keep you feeling full for longer. Try adding at least one of these to every meal.
Kimchee, miso, tempeh, pickles, sauerkraut, olives, pickled garlic, pickled beets, and pickled radish help with gut inflammation by providing it with good bacteria. This has often been regarded as the epicenter of an inflamed body. If you treat the gut, the rest of the body will follow.
Tropical fruit has awesome inflammation fighting properties. The best ones to stock up on are papaya, melons, kiwi, and mango. Also great anti-inflammatory choices for your fruit salad and berries and cherries. The latter and in particular blueberries are also high in antioxidants
As well as having high levels of antioxidants, shiitake mushrooms also pack an extra punch as they contain copper, which is one of the few metallic elements that are essential to our health. As the body can’t synthesize copper you MUST supply it in your diet. Copper deficiency can be a factor in the development of coronary heart disease, so try adding shiitake mushrooms to your stir-fry or scrambled eggs.
One of the biggest benefits of green tea is that it’s high in antioxidants, so try and trade at least one of your daily coffees for a cup of this goodness. Your body will thank you for it.
Looking to add some flavour to your meals? Spice them up with anti-inflammatory herbs and spices instead of sauces.
The main ones we love cooking with are:
Stay tuned for part 3 where we’ll give you a break down on the foods you should be trying to avoid.