Sunshine Coast Dietetics: Super Size Down

 We have all seen Super Size Me, the 2004 doco that taught us that maybe extra large fries with ‘that’ is not the way to go. Morgan Spurlock ate exclusively from the McDonald’s super sized menu for a month and in the process, his weight ballooned, energy levels plummeted and he had some overall, pretty terrifying side effects.

So how important is it to be conscious of not only what, but how much is on our plate?
It’s difficult to avoid over eating when restaurants offer meals that contain enough energy (kilojoules) for an entire day’s intake. It’s difficult at home too. The size of dinner plates, muffin tins and pizza pans have all grown.

Portion awareness is not only important for those that want to manage their health or lose a few kilos, it is an underrated skill that can benefit us all. Portion control is something that takes practice, but can help you lose weight and ultimately prevent chronic diseases like Type 2 Diabetes and Cardiovascular disease.

If you’re wanting to maintain your weight or successfully lose a few kilos, here are some handy tips to keep your portions in check.

1.    Do not skip meals
If you’re starving after missing breaky or lunch you are more likely to binge on a larger and more energy dense meal later on. If you are guilty of this, plan out your meals to fit in with your schedule.

2.    Use smaller plates

Studies have found that the size of your plate can impact how much you eat. Switch to a smaller plate and the optical illusion of a fuller plate will help to cut down on your portions.

Two plates with the exact same serve of food. Your plate will look fuller and you will be eating less.


3.    Be restaurant savvy
This can be difficult as you don’t exactly know the portion of your meal until it is sitting right in front of you. Choose options that have a portion of lean meat and vegetables and don’t be afraid to eat half of the meal and take the other half home.


4.    Slow down and skip a second serving
Enjoy a carefully portioned meal by putting your fork down between each bite. Even take a sip of water between every few bites. This will help you be more aware of your satiety and maybe prevent an unnecessary second helping.

We all love food, and everyone is guilty of over-eating every now and then. But if we make the habit of watching the portions of our meals, your weight and health will handle itself.

The Sunshine Coast Dietetics Team
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife 

Paul's Body Engineering: Depression: Is Fitness The Answer?

This is my story so far...

A few years back my 10 year marriage broke down. While this was not my undoing everything I knew was suddenly turned upside down in the blink of an eye. For the first time in a long time I was a single Dad, living on my own with little structure or direction.

It wasn’t long before depression set in and I turned to alcohol for an escape. Before my marriage ended I was a trim 77kg and only after a few months I was as high as 96kg.

At times I would become selfish. I could not see a positive future and depression set in hard at times. Even the horrible thought of suicide crossed my mind.

I still maintained some sort of presence in my local gym however I really only did this to escape the loneliness which was life. I regularly neglected my daughter, family and friends and became a shell of my former self. The gym seemed to be the only release, the only escape, the only sanctuary I had.
Not long after I met my now fiancé Monique and everything seemed much clearer. She reintroduced me to health and fitness. I gave up on excessive drinking and before too long took the massive risk and became a qualified Personal Trainer.

During this time I was also introduced to the legendary Leon Stensholm. Under his guidance and training we prepped me for my first of five bodybuilding shows. I had now found a goal, a drive, a passion for something bigger then myself. While this sport isn’t for everyone I had always had an underlying desire to pursue this avenue and test myself.

I felt hungry again like I used to be on the Rugby field. It was inspiring, motivating and somewhat addictive. I have since competed again and have fallen in love with the sport and all it has to offer as well as the education I received each time. I have made some lifelong friends in the sport and love what experience each event brings.

My life seemed to have balance and purpose once more. My relationship with my daughter and family has never been stronger. My Fiancé Monique is my rock and always keep me grounded and our future has never looked brighter.

Health and Fitness is now my life and not only am I a qualified PT but I also teach the Certificate 3 & 4 in Fitness. I also write numerous blogs for various Health & Fitness sites and have a successful online component as well.

I have the occasional drink in the off season and hold my weight well. I am now a proud Father of three and always wake up with a smile on my face.

While breaking down the walls of depression is extremely hard, it can be done. If I can, then so can anyone else no matter how high the mountain is that you have to climb.

I am always available to discuss this matter with anyone that needs assistance or just wants to talk. While I don’t hold a qualification in this area I think life experience speaks volumes and if I can help I certainly will.

I will also be looking to hold small seminars in the not too distant future about this subject and how health & fitness can not only get you back on track but also restructure your life to enable you to find balance, peace and fulfilment.

Paul Hooper
Personal Trainer/Fitness Teacher/Owner
m 0466 587 643
e paul@paulsbodyengineering.com
w www.paulsbodyengineering.com
f www.facebook.com/paulsbodyengineering
i @paulsbodyengineering


For all your supplement needs check out Total Sports Nutrition https://totalsportsnutrition.com.au/?ref=178

JaycasFit Activewear (Ben): Grateful To Those Who Influenced My Life

With the first month of the New Year almost over, we’ve seen everyone putting up posts (us included), on “New Year New You” and how it is now time to kick ass, change your world etc. Change is great, but why can’t we be grateful for the life we have and the people who have influenced us to this point in our lives? ‘

Allow me to tell you something I learnt over the Christmas New Year period.

On Christmas eve there was a post put on Facebook about a lady who I went to school with way back in the 1980’s. She was a fun loving, easy going and fiercely protective of those who where lucky enough to call her a friend.  She was one of the only people who accepted Kathryn my girlfriend (now wife) into our group with no questions and always made her feel welcome.

This beautiful soul passed away on Christmas eve with her family around her (can not even imagine how this would feel), she had been fighting cancer for the last 3 years.

To be honest, I have not seen her since I was at college some 25 years ago. Although through the magic of social media have seen posts on what she was doing, not a very good friend on my behalf.  I can not sit here and think that I have any right to tell you about her life, her family, her husband, her kids or the amazing things she did since I saw her last, although many did through her Facebook posts.

These people who were closest to her and knew her best shared some of the things that she had inspired them to do in their lives, how she had influenced them for the better.

I do not know if they shared these stories with her before she passed away or not, but it got me thinking… Why do we wait to tell the people who positively influenced us in our lives when they pass away, through words we write or speak in reflection of them. I know I have done this myself.

This also got me thinking of the people who influenced me in my life, the people who helped me get through high school, like my best mate Dave, who on many occasions pointed me in better directions. 

Or the people you meet later in life, like a mentor of mine Matt, that took a risk on me and allowed me to see and believe in my strengths again. 

There is so many over the years, there is even some that at the time I considered negative experiences, yet if they did not happen my life would be so much different. An example of this was my parents getting divorced, awful at the time yet if this had not happened I would have never meet Kathryn, got married and had 2 beautiful kids.

Have I told the people who I feel have influenced my life? Not always. Although I have started telling them when I see them or feel I can express in words how grateful I am.

So my question is, have you told those people who influenced you to make your life better (both past and present) how grateful you are?

Have you expressed how they have impacted your journey?

If not, give it some thought.

Maybe its time to give thanks and gratitude.

Watch their eyes and face light up that they have made such an impact to another soul, which will light you up as well.

 

Remember it is your Fun Active Life.

Ben & Kathryn 
Jaycasfit – Inspire Greatness

Web:       www.jaycasfit.com.au
Facebook: https://www.facebook.com/jaycasfit
Instagram: @jaycasfit_activewear

Jamie Milne Training: STAY IN YOUR LANE, THERES NO TRAFFIC THERE

Can I ask you a couple of questions? Won't take long.

Have you started 2017 with the intention of putting your health as a priority? Resolutions set? Has the exercise wheel started to turn? Or is the mountain peak of  weightloss, shredded muscles and nutritional mastery to high to climb?

Or are you currently an absolute weapon? Fit as f$%, hungry, driven, focussed, and a deadlifting muscle Mary with lifestyle choices dialled in?

BUT! You find yourself looking for an edge, a secret, your always pushing the envelope, crushing your boundaries, but your chasing more.
 
If you answered yes to the above, I may have an answer for you...

However could I tell you a quick story first?
 
Well this month is the second anniversary of when myself and two friends broke a world record, January 2015 in Cairns Far North QLD.
Breaking a world record generally requires some boots and some grit, no matter what it is. The difficulty lies purely in the fact that its a World Record, its never going to be easy.
We performed 4267 Burpee broad jumps each, across a distance of 8.5km and over 22.5 hours. In Cairns. In January. On the Esplanade. To say it was HOT! would be the most magnificent understatement of 2015.
 

Checkout the FB page "The Burpee Ten Thousand" for credibility. https://www.facebook.com/burpeetenthousand/
 
If your reading this, and you can sympathise with the movement pattern of a burpee, you could more then likely also relate to the dreaded Burpee broad jump, which is like a conventional burpee but on steroids.

I would go as far to say if you have had a crack at few burpee broad jumps, even 100m of them, 400m of them or dabbled in the odd burpee mile, contemplating doing 4267 reps would be about as fun as sticking pins in your eyes, smearing them with lemon juice, and snorting salt. This is actually how the Burpee Ten thousand felt at times.

Now if you asked me would I do this again? The answer would be simple. 
You would have more chance of getting me to fly in the air.
 
So why was January 2015 different to now?
Back then was a period in my life where I was hungry, driven, time rich, and willing to hurt.
Intensity was my friend and spending time in physical pain caves was mercilious yet righteous, and I also had friends who were on the same journey.
 
Fast forward 2 years.
Its January 2017. Sunshine Coast. 2nd anniversary of "The Burpee Ten Thousand, and I'm a Gym Owner, trainer to over 100 members at JMT, loving life,  living my passion purpose and wondering how do the "FIT" stay hungry, driven, and focussed, and how do the "UNFIT" do the same.
I have found myself reflecting on the different lanes we are all in, how do we stay there, how do we change lanes? And what are some processes and strategies?

Below is some suggestions, tools, and recommendations for those in their current lanes.
We have the new to fitness, the novice, the scared, self aware, timid, and uncommitted. Trust me even the fittest, fastest, strongest person you think you know was here, they just eventually changed lanes.
And of course the veteran, the weapon, the fit, devoted, confident and well muscled human, roaring down their side of the road in search of the open speed limit. How do I get faster, stronger and leaner.

NEW TO FITNESS?
1. Embody your journey. Be all about it. If you're ready for change and you've flicked the switch, then do it! Make your reason for chasing health and fitness so so strong that when all the FB and Instagram MEMES lose their shine, your reason sprinkles a timely reminder to push on.
2. Your vibe attracts your tribe. Surround yourself with those on the same or similar journey to you. If your circle of friends and family aren't going in the same direction, make them!
Burden shared is a burden halved. Be their inspiration, share some perspiration, and oooooooze motivation.
3. Know that this new lane is like that of a roller coast track, it will go up down, sideways and invert. This new lane, roller coaster ride is life. It changes direction temporarily.
Truth is that is part of the fun, the journey, the intrigue.
If your roller coaster just went in a nice straight path, no ups downs, dips and twists. it would be pretty damn boring. And you would most likely want a refund, or never ride again.
In simple terms, a slip up an ice cream, a greasy burger is not the end. Start again tomorrow and don't give up.

YOU ARE FITNESS, AND YOU WANT AN EDGE
1. Ask yourself before a workout "Today how much am I willing to hurt?" Commit to your commitment to train, honour it and get to work! If your feeling good, your on, you are in your ZONE! Pour the petrol on, rip your environment apart.
Because it won't be pretty, it won't be a spectator event, but man you will be EMPOWERED and unbreakable!
2. Simple tactics. At the point of exhaustion, for example when your at your 21st rep of a very crushing and demoralising deadlift, place the bar down, take 1-2 steps back re address the bar, and get back to work.
The amount of time I personally have taken with unneeded rest, popped the bar down, checked my phone, had a drink, re chalked my hands, hopped back on the bar, 45-60 sec would have passed. The moment for more intensity, more fitness had passed.
STAY IN YOUR LANE!!! Stay on the task at hand, and give your training session, your time, and the focus it deserves.
Watch your fitness soar!!!
3. Like the Burpee Ten Thousand. This was a saving grace.
At the point of absolute despair, exhaustion, and at the edge of your red line, you do 3 more reps NO MATTER WHAT.
Like your life literally depended on it. 3 More reps! Give it 3 more reps, into the acidic pits of your deepest sinew and lactic acid filled meat, 3 more glorious reps.

Jamie Milne
Strength and Conditioning coach
Jamie Milne Training
Facebook: https://www.facebook.com/jamiemilnetraining/
Instagram: @JamieMilneTraining
Website: www.jamiemilnetraining.com
Email: jamiemilnetrainng@gmail.com 

Accelerate Health and Performance: Sifting BS

Last year I worked with a trainer who pushed all his clients to take Pre-Workouts, BCAA’s and Protein – None were body builders or athletes. They were very run of the mill general population clients who all wanted to lose a bit of weight, get a bit fitter, healthier and stronger.

Why did he push them toward supplementation? So he got a discount on all the shortcut bullshit he was doing because he wasn’t actually training or looking after his nutrition properly.
 
He won’t read this but I’d say it anyway...He was being a bit of a dick.
 
Not because he wanted to make a profit and not because he recommended supplements to his clients, but because he never really assessed or met their needs and never yielded tangible results. His clients generally liked him so they stayed a while but they often got jack of not getting the results they wanted and he didn’t stretch himself further to find out why.
 
You see, as a Personal Trainer, over time you develop a great bullshit detector. You also talk to a lot of different people and learn a lot about those people - Their heritage, their culture, their personality traits, their habits...whether they’re a folder or a scruncher.

But this guy didn’t talk to his clients and engage them...he never learned about them as people and never retained the knowledge that would join the dots and shed some light on the people he would meet in months and years to come.
 
One of his clients was a big English bloke. I’d estimate 120-140kg and 50% body fat plus...and he had him knocking back pre, intra and post workout amino acids at 5:30am.
 
Mitch: “Why have you got him on so many aminos? He isn’t lifting that much weight and that’s a lot of calories to take in before he even gets to breakfast.”
Trainer: “Nah, there’s no calories in aminos. The label says so.”
Dear oh, dear oh, dear.

Amino Acids make up protein molecules...1g of Protein yields four calories of energy...but what makes up protein molecules has no energy?

Layne Norton explains it very well here: https://www.biolayne.com/coaching/faq/part-e-bcaa/
 
So clearly there were some holes in this guy’s education. He was young and naive, and credit where credit is due, he took that on the chin and accepted the knowledge.
 
What else was there about that one client though that really, really stood out straight away, for me? He was English. A Pom. He was from the Mother Country, Guv’nah... And what do we know about the English diet? It’s pretty horrible.
 

* This actually looks delicious even if it gives me seven simultaneous heart attacks

Chips with every meal, even breakfast cereal. Sweet drinks on the regular. Highly processed bullshit as far as the eye can see. And I can say this...I married a pom.
When I met my wife her diet was shiiiit. My diet is by no means perfect but with a few simple changes my wife lost over 10kg in six months with a little bit of exercise and a shitload less Yorkshire Puddings.
 
Now I admit, I never actually analysed this guy’s diet but I’m willing to put a pineapple on it being pretty whack – a significant calorie surplus, a large amount of deep fried food and whole lot of processed sugar. That, plus a shit ton of calorie filled supplements...he didn’t lose weight. He gained weight. Fast.

When there’s no interaction and no engagement there is no bullshit detector. No little voice in the back of your head saying “This bloke isn’t telling pork pies, he is eating them!” and that is a HUGE pitfall for new, inexperienced trainers. Most trainers won’t become older, experienced trainers without this ability.
 
But it’s not just up to us...sure, you pay us to help you achieve your goals but we aren’t magicians. You see us maybe three or four hours per week tops...what are you doing in the other 160+ hours?
Are you actually eating really well or have you had salads with your Big Mac instead of fries? Are you really doing your hill sprints or are you doing a hill sprint and then taking selfies? #fitspo
Before you even try your bullshit with your trainer, be your own bullshit filter. Be your own bullshit filter every day!
 
Are you training as hard as you need to or as hard as you’re supposed to be? Are you keeping your macros and calories in check or are you mismeasuring to allow yourself some extra Ben & Jerry’s? Did you really eat pretty well this week or did the bottle of vodka, late night kebab and Large Popcorn Chicken Meal kind of fuck that up?
 
Trust me, the first answer that comes to mind is ALWAYS the right one and if it is second guessing yourself the answer to the questions above is “no”.
 
Not every has to be bodybuilder strict. The successful ones are disciplined as hell. Those guys and girls are freaks. But if you can become a lot more honest with yourself and a lot more honest with your trainer your results will go through the roof in a matter of weeks.
 
Trainers: Get to know your clients in detail. They may up and leave one day but you will be so much more prepared for the next one that comes along. Sift their bullshit!
Trainees: Sift your bullshit. Cut your bullshit. Be real with yourself and be real with your trainer. If you need someone to be your bullshit filter call me. I’ve got many bullshit filters that tell me to shut the fuck up constantly. It’s great – It helps – It is important.
 
Life is way easier and way more fun when we keep it real and own our choices and actions.
 
Please direct all hate mail to the owner of this website. 
She's the one to blame for me continuing to be published.

Mitchell Knight
Accelerate Health and Performance
Facebook: https://www.facebook.com/acceleratehealthandperformance/
Instagram: @mitchellknightpt @acceleratehealthandperformance

GUEST BLOG: Cooking A Bun Isnt Always Fun (Meagan): #mumbod

What is a #mumbod? I believe it can be what you want it to be. Be it a size 6 or a size 14. Be it stretch mark city or clean of any white lines. Be it tight and taught or stretched beyond belief. I was accepting of mine after I had my first child, but not after my second. I hated my 90kg something self. I had mental health issues and I needed help. Along came healthy eating and Carly from The Bod Squad Health & Fitness.

You know why I love the shit out of Carly? Firstly, she is a mum. I dig that. I love her way of thinking. That she wants mums to be comfortable in their own skin, no matter what it is. Carly is all for pushing yourself, WITHOUT the pressure. You don’t have to look like or be like Emily Skye or Kayla Itsines. Don’t take that the wrong way, they have amazing bodies. But they also haven’t had children. Pregnancy and child birth changes our bodies. Us as women need to try and embrace that change as best we can. Carly wants happy mums, healthy mums, strong mums and most importantly she wants mums to STOP hammertime thinking that they should be fit AND SKINNY. So HI, here I am. I’m Meagan and I write the pregnancy and motherhood blog Cooking a Bun Isn’t Always Fun. Oh  and also here is my stretched skin, stretch marks and everything else. Today I took these and I'm gob smacked (you can find my original photo on my facebook page).

I accept that I'll forever have stripes and loose skin and I'm okay with that. I fuel my body with good foods and don't feel guilty when I have a cheat day. I work out 5-6 times a week. My anxiety and depression are both nearly gone after a huge battle this year, something I never want to let get the best of me again. I used to want to be 60kgs again, and now in the 70's I realise the scales really are just a number because I am happier, healthier and stronger. I'm all about fitting a comfortable size 10 and loving myself. I’m a long way from being completely happy in my skin but I am working hard. And without Carly and her mindset I couldn’t have come this far! To all the mums; learn to love yourselves. That should come first.

Meagan:
Facebook: https://www.facebook.com/cookingabunisntalwaysfun/
Instagram: @cookingabunisntalwaysfun
Carly:
Facebook: https://www.facebook.com/TheBodSquadHealthandFitness/
Instagram: @thebodsquadhealthandfitness