Accountability, Support, Motivation & Guidance

CRABFIT 11  WEEK FITNESS CHALLENGE!

We are here to motivate you when you need it most! Over winter we tend to just go through the motions of trying to eat well and trying and workout consistently. But Springtime is a time for serious action and accountability to pick things up a notch. Let us take charge and give you the tools, inspiration and knowledge to make shit happen!

Are you ready to take your workouts seriously and create a healthy relationship with food? If the answer is no-stop reading and go back as you were. If you answered yes and change is on your agenda, jump on board with the Crabfit 11 Week Fitness Challenge!

This is not a quick fix, you need to commit and work hard! Our common sense approach to health and fitness may make this challenge just right for you!

Our Fitness challenge is NOT a weight-loss challenge and we do not claim you will lose weight fast, we are not setting you up for unrealistic results that would be unsustainable. This about health and fitness, accountability, awareness, but most of all, it’s about us, as fitness professionals, giving you the correct, unbiased advice that allows you to make choices with informed and accurate information at your finger tips, without the use of expensive, unnecessary supplements! Hold yourself accountable and let us motivate you to change your mindset toward food and fitness!

What is involved in the challenge?

The 11 week package includes….

-Crabtree group fitness sessions (Mt Clear & Buninyong) Please check the group fitness tab on the menu for a timetable and locations.

-at home virtual workouts

-7 minute at home butt & ab workouts

-FREE weekend mountain hike (once per month)

-nutrition guidelines

-recipe Ebook

-example weekly menu plan

-mini weekly challenges (no sugar, core challenge etc…)

How does it work? Easy. Once you make a decision and your ready, willing and able, send us an email ( crabtreefitness@gmail.com ) or sign up at one of our group fitness classes (if you’re already a member).You need to sign up to a minimum of 2 group fitness sessions per week. This gives you access to our protected content on our website including all the at home workouts, recipes and nutrition tips. Each week we will provide you with an example menu plan and shopping list (we do not provide gluten free, vegan, paleo, fodmap or any other dietary special needs options, please seek the advice of a clinical dietician or adapt the recipes to your choice of culinary flair). All the meals on the plan will be included in our recipe Ebook ( which we will send to you in week one) or on our website.

The food won’t be…….  low carb, don’t eat after 5pm, only eat green vegetables and chicken, only eat foods starting with the letter B. Included are simple and easy to replicate at home recipes for your entire family. There will be WINE, there will be DARK CHOCOLATE, there will be the freedom to enjoy the things that are important to you, all things in moderation, of course!

We will also be setting aside some time to take optional waist and hip measurements at the start of the challenge and also an optional weigh-in for extra accountability. There will be a stress free fitness testing component that will also measure your progress.

How much does it cost? The price is $28 per week for 11 weeks paid upfront at the start of the challenge for unlimited group fitness sessions, ALL INCLUSIVE or $22 per week for 11 weeks paid up front for 2 group fitness sessions per week, ALL INCLUSIVE

All new members to Crabtree Group Fitness also receive a free Kettle Bell!

Don’t regret it, once you’re on your way you won’t need to think hard about food and fitness, we do all thinking and planning for you, you just require the commitment! Take control and live a healthy life without the guilt and anxiety that is often created by quick fix diets and unrealistic images on social media. This is REAL. This is SIMPLE. This will be ENJOYABLE.

STARTS OCTOBER 9th and runs until Christmas! Sign up today. Contact Jackie at crabtreefitness@gmail.com or Ph 0431466409

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#FITGIRLCLUB

Having twin tweens, it has been brought to our attention that in this day and age of iPads and mobile phones our teenage girls also need a bit of accountability!

Now that winter sport is over our girls need to get up off the couch and get active in a fun and friendly environment. There’s no better way to get active and be educated on nutrition and create a healthy mindset toward food and fitness. In the age of social media our girls are being subjected to unrealistic expectations and filtered images of perfection. This often leads to poor body image and low self esteem!

We’re here to set the record straight and give them real and sustainable advice to help them make the correct choices as they grow into happy, healthy and confident young women!

Girls, get a group of your friends together and come and experience the joys of exercise with Crabtree Fitness. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

KIDS BOOTCAMP

In term 4 each year we have a blast with our little people. We love kids bootcamp and the joy that it brings to their faces! Its on agin in 2017, sign your kids up today! It’s fun, its family friendly and its affordable. Send us an email to crabtreefitness@gmail.com or text 0431466409 or sign up at a group fitness session

TERM 4, 2017

WEDNESDAYS AFTER SCHOOL

3.45PM -> 4.30PM

STARTS 11th OCT, FOR 5 WEEKS

MOUNT CLEAR RESERVE, OFF OLYMPIC AVE

OPEN TO PRIMARY SCHOOL KIDS

$50 or CAPPED @ $90 PER FAMILY

Current working with children check and VIT teacher registration, Cert 3 & 4 in fitness, Cert Nutrition Coach

So there you have it guys, it’s a fully loaded spring for Crabtree Fitness. All bases are covered! Contact us to sign up today!

Email crabtreefitness@gmail.com or text 0431466409

Why We Failed As Parents!

If you’re like us, your childhood has probably been referred to as the “olden days” by your children.  A time not that long ago for us but an eternity ago for our kids. You know the days…..there were no smart phones or iPads……we had two channels on the tv (which we had to change by walking over and change with the knob). We rode our bikes to school with no helmets often down the middle of the road with no hands! We had no guard around our open fire, no front gate to protect us from the semi trailers that hurtled past our place at 100kms per hour. We swung from trees and used tin-can lids as plates in the make-believe kitchens in our cubby huts -that we made under trees with sticks and pine needles. We would often explore creeks after flooding rains and “play outside” all day! We somehow survived, with all limbs attached!

Socially, we would just turn up at friends houses and make our own fun, forming long lasting friendships by establishing social skills that still generate new friendships today. We weren’t rich with material things but we were rich with experience, resilience, survival skills and coping mechanisms to get us through tough times! We had no choice but to “harden up” for what life would throw at us!

Remembering this makes us realise that our own kids are growing up in an age of materialistic entitlement! We have four teenage children all going through puberty, all at the same time. Which does make our life somewhat challenging at the moment and with the introduction of compulsory iPads as a “learning tool” in primary school our life has turned into a living hell.

Like most kids, our children have the capability of being arseholes at times (3 out of 4 of them, 1 is the golden child), don’t get me wrong, we love them dearly but parenting has become a whole lot harder with the introduction of social media, selfies and Snapchat. 

Their social life today consists of sending the message “Hi” to all their snapchat friends to see who will respond. They fill their hours watching YouTube videos, Vlogs and taking filtered selfies to post to see how many “likes” they can get……pfffft!

Our kids have always been active kids and have grown up “playing outside” but since the introduction of these devices their behaviour has slowly turned their lives somewhat “sloth like” at times. This totally does our head in. “Get off your device, get off your device, get off your f*#king device!!”.

This brings me to the point of this story, why we failed as parents. Our kids have always had time limits with their devices. The access to wi-fi is limited to an hour a day. But, this time had slowly dragged out and we found the kids using them more and more because we, as failing parents, had got so busy with our own lives and let things go a little too far. It was our fault, we weren’t vigilant enough!

It’s a long story, but a couple of weeks ago we reached breaking point and confiscated the iPads for a few weeks as punishment for unacceptable behaviour. Behaviour caused by too much time on technology and not enough time in the real world!

To our amazement and satisfaction in that time our kids have explored, communicated, laughed, played and experienced some amazing family bonding through their precious teenage years. But most of all, they’re moving more, activity is a normal part of life (movement is not just the structured team sports they play).

So what does this story have to do with health and fitness? Too many kids are becoming too sedentary and lacking the coping mechanisms, resilience and social skills they require to lead happy, healthy and successful lives. 

We often wonder how kids today, who are so entitled by getting whatever they want, and spending so much time on social media, are going to cope in the real world once they get a job. Even though some of our kids tell us they hate us for standing strong and taking their devices away. And the fact that we are labeled cruel, strict and unfair by their friends (in fact, we even had a death threat on one social media platform), one day they will thank us for not being “cotton wool” parents and thank us for taking a stand for their mental and physical health and thank us for not being too scared to take their entitlement away. 

Last week we took our kids out into the wilderness for a hiking trip, no phones, no internet just us, our family unit!! We trekked three mountains over 30kms in three days. Our kids perspective has changed. They know the work it requires to climb a mountain to get the reward at the top. The view is always worth it, no matter how much whining there is on the way. Some entitled kids will catch the escalator of life and never experience the hard work required to get that genuine satisfaction of reaching the summit.

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We’re not perfect as parents and this story is based on our life and our experiences. As a parent you do what works for you but be aware that kids need a little discipline, we need to say no occasionally and they do need to “harden up” if they want to make the summit in life. 

Below is the “Crabtree iPad user agreement” that we drew up specifically for our grade 6 twins. You may think it’s a joke, you may copy it and use it for your kids, you may draw one up specifically for your kids, but keep in mind, kids need our guidance. After all, we are not on this earth to be their friends, we are here to be their parents. And that’s exactly how it was in the “olden days”. Crabtree iPad User

*New* Members Only Access

We are here to announce our new look website with bonus features for our Crabtree Fitness members. It’s really important to us that our paying clients get value for their membership. Our recent upgrade adds a new feature to our website that protects content from the public but is unlocked by a simple member login (which is free) for all our current group fitness and personal training clients.

Features include all recipes, broken down into breakfast, lunch, dinner and snacks, virtual workouts and nutrition tips. These will be updated on a regular basis to keep you well informed so you can be your best.

You can access membership via your PC or your smart phone (the appearance is slightly different from your phone). All you need to do to become a member is use the menu from above ↑.

  • Select the “Crabtree Online Membership” button from the under the “Crabtree Group Fitness” tab  which will explain membership details.
  • Select the “join now” button
  • Fill in your details on the registration form

Your membership will be valid once I approve your request from my end. (this could take a few hours depending on how busy I am at the time). Once I approve your membership you will receive an email to say your account has been activated (you will also get an initial email to say registration is complete but that won’t give you immediate access).

Then all you need to do is login via the “member login” on the menu and all the protected information will be at your finger tips

This coming holidays we will be taking a break and there will be no holiday sessions, but never fear, this is where the member zone will help you out! We will be posting a lot more “virtual workouts” over the break that you will be able to access through our members only zone (no more pesky emails). Just login, download the workout card and watch the short video demonstration. These workouts can be done anywhere in your own time, on your own or get together with a group.

Crabtree Fitness…..evolving with technology to serve you better!

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My Breast Cancer Scare and The Importance of Early Detection

Today I’m going to share with you a personal story. I’m not looking for sympathy or some sort of accolade (this story has a happy ending). I want to tell this story because I’m in this industry to help people, and your health and wellbeing is my number 1 priority!  I often bang on about nutrition and exercise and how beneficial it is for our health and wellbeing and this has not changed! The other part of the health and well being puzzle is health screening. Once we hit 40, or even before in some cases, it’s important to get regular health checks and screens to confirm our well-being. Don’t get me wrong here, a healthy diet and exercise do reduce our risk of disease and you’re all doing the best for yourselves and your families.

About a month ago I had my first mammogram. I had no symptoms, no lumps, no need to be worried. I was just ticking the breast-screen box! But, to my horror, I was called back to the clinic when some calcification showed up in my left breast. “This can be present in the early stages of breast cancer or it could be nothing”, they said. WTF!! Me, this can’t be happening to me! I’m fit, I’m healthy, I eat well and avoid toxins! Therefore I feel invincible! But according to the breast care nurses at the breast screen clinic, I am, in fact, not invincible! You see, breast cancer does not discriminate! It doesn’t care, how old you are, how fit you are or your family history!!

Over the last month I’ve had 4 mammogram images taken, 2 ultrasounds, a biopsy and I was booked in for surgery to have part of my breast removed. Because the calcification in my breast was so small all of these tests proved to be inclusive at the time. This did not help my mental state! In, fact I was wreck, on the inside. Without the support of special friends, Paul and my mum, I may have ended up in a much worse state. I did soldier on however, and got on with life while I awaited my results.

The important thing for me was that this was early detection, and early detection is key for a positive “worst case scenario”. This was one thing in the back of my mind while I awaited my results…..my worst case scenario was not a bad scenario. A positive result for cancer  would have probably meant no chemo and no mastectomy because it was picked up so early.

That’s why I’m telling this story. If I can encourage you guys to have regular health checks and screening, then maybe, just maybe, I can help prevent just one person from having a worse case scenario play out. Early detection is not just important for breast cancer* but so many other diseases. Bowel scan. prostate check ( yes, you too boys), pap smear, having your blood work done to test cholesterol, blood sugar and many other ailments. Visit your GP and ask for the works to ensure you have all your boxes ticked!

So to finish off on a positive note, last Friday I had a phone call from the doctor at Breast Screen to say that a very small calcification had shown up on my pathology to prove that, in my case, it was, in fact, benign. My words…”well thank fuck for that!” Not everyone is so lucky and I do appreciate the enormous stress and emotional turmoil that they and their families must endure while they battle with the treatment and the emotional energy required to fight on. And I’m sure that they would agree with me that early detection is certainly part of a positive outcome for all.

Talk to your family about this, your mother, your sister, your brother and your friends, you just never know who life you may save with one simple conversation!

*Breast Screen is bulk billed to anyone over the age of 40 and highly recommended every two years for those over 50. Call the Ballarat Breast Screen clinic on 53203527 for a mammogram appointment today……don’t be left wondering!breast screen

Celebrating 5 Years @ Crabtree Fitness!

The word on the street is that the fitness industry can be a fickle and short term venture for some. Not for us!  As we put this slide show together, for our 5th Birthday, we discovered that the secret to OUR success has been the loyalty, commitment and camaraderie from you guys! THANK-YOU…we will come bearing gifts tomorrow as we prepare for a week of FUN celebrations!!

Sit back and enjoy the slideshow and see how many times you make an appearance (you may need the pause button).

 

What to eat before the game?

What to eat before the game? Nothing is definitely not the answer. Going without breakfast before the big game can be a big mistake.  Our bodies have been fasting all night while we have been asleep the last thing they need when we wake up is more fasting. We need to fuel up to ensure we have enough energy to get us through throughout the game.

Our pre-match meal doesn’t have to be complicated or purchased at the drive through on the way to the match. I’m sure it’s a rush on game day, especially the Under 10/11 players who have a very early start!   Keep your breakfast simple so you can clean up and then argue about lost jumpers, where your footy socks and mouthguard are and who is sitting where in the car.

Being organised and eating your pre-match meal at home is the safest bet to ensure you get all the nutrients you need to play your best.  Have a good breakfast 1-3 hours before you play so that the food has time to digest and be converted into energy. A meat pie, hotdog or half a dozen dim-sims 15 minutes before the game is a really bad choice! Not only do these foods take a long time to digest, they lack nutrients,vitamins and minerals which help you perform at your best. And who doesn’t want to perform at their best?

Here are a few examples for a pre-match fuel up. All the foods below contain good quality carbohydrates and good fats which are both an energy source for our bodies…..

1. Warm porridge/traditional oats with milk, a drizzle of honey, crushed walnuts and sliced banana/fruit.
2. Weet-bix/Vita-Brits with crushed walnuts sliced banana/fruit and milk. (do not add sugar!!)
3. A couple of slices of wholemeal/wholegrain toast (Bakers Delight is a good choice) with natural peanut butter
4. Home made granola (muesli) with milk… See our recipe tab for ingredients.                      5. A couple of slices of wholegrain raison/fruit toast.

*There are plenty of gluten-free options available at the supermarket in the above products for those who are gluten intolerant.

If your game is later in the day, more than 3 hours after breakfast, you may benefit from a small snack an hour before you play. A banana/fruit, a salad sandwich or some natural yoghurt with berries. Remember, being organised is important!

You should  NOT consider the following a healthy pre-game food choice…

~Vegemite on White toast (or anything on white toast)
~Fruit loops/nutri-grain/crunchy nut, coco-pops or any other sugar laden commercial breakfast cereal.They will give you a huge sugar rush and leave you feeling lethargic half way through the game!
~A pre-prepared tetra pack like “up and go”
~A protein bar/ shake, these are not real food!!                                                                                   ~Any take-away food, this is not real food either!!

Make sure you are fully hydrated too and sip on water throughout the morning and through the game!

**A note to parents, what you eat during the game is also important! It has a big impact on your children. Be a great role model! Remember, monkey see- monkey do!

 

 

Fixing Your Portions

Calorie counting is usually a recipe for failure: It’s annoying, impractical, and research shows it can be up to 25% inaccurate on both sides — calories in, and calories out.

I’ve had a lot of questions on portion control over the last few weeks and I have promised to deliver the answer, but like so many others, I have been flat out working without a minute to spare! I have made time today to share the Precision Nutrition way on how to best control the calorie intake for you.

So, how much should I eat? That is the question on everyone’s lips! Are you eating all the healthy foods but still struggling to drop the kg’s, maybe you’re trying to figure out how much protein, carbs and fat to have?
Finding the right portions for you can be difficult, but never fear…….. the answer is in the palm of your hand, in fact, it is your hand!

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I will have some hard copies of this to stick on your fridge/pantry with me this week. If you stick with this and adjust according to your results, with full adherence, it WILL work for you!

 

Crabtree Fitness Transformations

As trainers, we are rewarded on a daily basis through changing people’s lives for the better. The results gained by our clients keep the fire in our bellies burning and makes us realise how important quality of life is for so many people. All our clients have transformed their lives in one way or another. The following clients have been chosen for our transformation package because of the outstanding lifestyle changes they have made to improve the quality of their lives!

These transformations are not just about the “before and after”, the amount of weight lost or dramatic unsustainable changes. As you will see in the following testimonials, the benefits are about a variety of positive life changes, such as an improvement in physical fitness, physical health, confidence and self esteem. These guys have become more ambitious and continue to set goals for themselves.

We have not used photo-shop or altered the “after” images in any way. The clients all provided their own “before” photos and the testimonials are in their own words. We thank them deeply as it takes great courage to put yourself out there in the public eye, particularly the use of the before photos! Congratulations to Rohan, Chris, Tanya, Kim and Sallie!

ROHANrohan final

My life was grand, eat what I want, drink as much beer as I want and occasionally do a big heavy weight training session. I thought I was in good shape and living the dream, until my wife enrolled my daughter and I into Crabtree Fitness Bootcamp, I didn’t know what to expect but as you can see it turned my life around!

I thought my nutrition was good but Jac and Paul told me to keep a food diary and they were able to tune a few things (okay, they reconstructed everything completely).

The first couple of weeks were a real grind, man I was sore. Soon the weeks turned into months and the grind turned to trying to push myself harder and harder. The atmosphere at bootcamp is awesome. 
Life’s better since losing 19kg; no more cycling shorts under my work pants to stop my legs from rubbing, energy levels have gone through the roof. It wasn’t easy but I know it was worth it.
Thanks Crabtree Fitness.

 

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I was a Stay at Home Mum with 2 girls and I wasn’t doing any exercise at all. I decided that the time had come to get fit and healthy, a big task really given I’d never exercised in my life and was actually very lazy.

It was 39 degrees on the day I did my very first bootcamp and all I could think was “what on earth am I doing” but at the same time I enjoyed getting out and doing something for me.

I joined the Mum’s (and a few Dad’s) 9am bootcamp which worked perfectly because I could do the school drop off and then go straight to bootcamp and I could also take my youngest child with me and she played with other kids while I was exercising. There was no excuse not to go because I was already out of the house anyway. The first few months were tough, at the start I couldn’t even run a warm up lap of the oval, but everyone was so encouraging and supportive. It was a big surprise after a few months to find that I was enjoying bootcamp and more to the point I could see an improvement in my fitness. I’ve been going to bootcamp for 2 years now (I even moved to 6.15am sessions when I was studying and couldn’t get to the 9am sessions) and over that time my fitness has improved greatly and in the process I’ve lost 8kg which has been an added bonus.

Thanks Jackie and Paul, I totally recommend Crabtree Fitness because honestly, if I can do it, and enjoy it, anyone can!

TANYAtanya final

I have been having personal training with Crabtree Fitness since May of this year.

Over the last few years I had been putting everyone and everything in front of myself. I slowly watched the scales creep up but kept telling myself I would lose the weight soon. When I jumped on the scales and realised that I was even heavier than when I was pregnant I knew it was time to do something about it. I had mentioned to my husband that maybe a personal trainer was the way to go. He was so supportive and encouraging that he gave me the Personal Training sessions with Jackie as my birthday present.

I had tried fitness sessions/bootcamps in the past and ended up losing my motivation and in some cases injured. I was a little hesitant to have another go as I didn’t want to injure myself again. I had many friends mention Jackie and Paul and how much they had enjoyed going to their sessions. I finally picked up the phone and called. From that first conversation, Jackie has been fantastic. She was so supportive and I love her practical approach to nutrition and exercise. She has been able to tailor my weekly workouts to my level and to help me work on my technique so that I didn’t injure myself again.

Not only has my fitness and core strength improved, so has my confidence in my own ability to push myself. Since starting Crabtree Fitness I have lost 14kg. The training sessions with Jackie gave me the confidence to start running and set myself the goal of doing a 5km fun run before I was 40. I still have a few months to go however I have achieved my goal by doing not one, but two fun runs, as well as a few laps around Lake Wendouree. Things I never thought I would achieve.

Thank you Jackie and Paul for all your help and support.

 

CHRISchris logo

I had been living a sedentary lifestyle for years and thought I was too busy to fit in any exercise with long hours of work and a young family keeping me busy. A dodgy knee stopped me from playing football and was another excuse for not exercising. A regular check-up with the doctor confirmed my cholesterol was out of whack and that was the second time I had received that news so I thought I really need to do something about this. A friend said come along and give this boot camp a try and I have hardly missed a session for the last 20 months.
I have found Jackie and Paul to be great trainers and I enjoy the variety in the workouts. There is no yelling or screaming but rather support, advice and encouragement which works for me. One of the most important things I have done is make the boot camps priority and actually plan my week around them rather than tyring to squeeze them in around other commitments. The early morning boot camps help with this.
I have lost around 12kg and my cholesterol is back to normal. I feel fit and healthy and most importantly I am setting a good example for my kids. New clothes are costing me a small fortune but also gives me great satisfaction when the old ones are just too big now.

 

SALLIESal final

I have been a regular exerciser for many years and tried everything from all codes of aerobics classes to running a marathon 10 years ago….basically I got bored easily. I joined Jackie and Paul in September 2012 and have never been bored yet!! The variety that they tap into week after week is exceptional and the manner in which they combine strength and cardio work is a real winner for me!

This year though I wanted to step it up a notch. Jackie helped me work towards my goal of building a six pack and gaining a 10 on the beep test. She also gave me invaluable nutritional advice. Seven months later I feel the fittest I have in years. I love going to bootcamp 3 mornings a week with the fabulous morning crew and for the past 4 months have been doing some PT with Jackie with the focus of building muscle.

I cannot thank Jackie and Paul enough for all they have done for me over the past 3 years. They well and truly have gone above and beyond with absolute passion for what they do!! My career is moving me to Bendigo next year and I only hope I find fitness professionals with the same knowledge, care and philosophy!

November Challenge……#earnyourcarbs

A couple of weeks ago I wrote an article on carbohydrate timing (when’s the best time to eat cake) and the importance of carbs in our nutrition plan. There has been a lot of interest and discussion about this so I decided to set a little challenge for anyone that is keen to learn more about “earning their carbs”.

There’s a lot of talk about carbs making us fat, but its not the carbs themselves making us fat… its how much, what sort of carbs and when we eat them that is contributing to our waistlines. As I said a couple of weeks ago, we shouldn’t be avoiding them completely as that can have disastrous long term effects on our health. (go back and have a read of the post I wrote to refresh your memory).

Right, so this brings us to the challenge, a challenge I have already set with my nutrition coaching clients, and they are smashing it and are getting great results by following this simple little task! Basically, for the month of November…. EARN YOUR CARBS!

If you want to have a high carb meal of “quality carbs” such as wholemeal pasta, brown rice, wholemeal bread, wholegrain cereal, quinoa, wraps, crisp-bread, crackers, you have about a 3 hour window after intense exercise where your body is much better at utilising the carbs. This means they are less likely to end up being stored as fat, which is what can happen if we eat too many at the wrong time! With “low quality carbs” such as pizza, cake, biscuits, pastries etc… its alway preferable if you can avoid them 90%  of the time and mostly go for the good quality carbs, as close to their natural form as possible.

Toast or porridge for breakfast? Make sure you get up a bit earlier and do some exercise to earn them (this is good news for our early morning bootcampers- carbs for breakfast for you guys!). Or if you know your heading out to a restaurant for dinner, smash out 100 burpees, if you want want to order that lasagne. Heading out to The Forge for pizza? Then crank out 100 push-ups, do a crazy 8 workout or run some intervals for 20 minutes! Plan your life in advance for the next month and see if it agrees with you. If you’re not feeling like working out or you don’t have time, have a salad or cook up some bacon and eggs with some greens. Its pretty simple, no workout, no carbs! (you can eat as much veg and a couple of pieces of fruit anytime, every day, I’m just talking about the starchy carbs).

If you think this will work for you or you’re wanting to lost those extra couple of kilo’s you put on over winter, this challenge is for you. Feel free to use the hashtag and post your #earnyourcarbs  meals and workouts to Instagram to inspire others. This really is effective -if you stick to it!

Will it be easy?

 

 

Eat Your Carbs and Have Some Cake!

Why are we avoiding carbs? They are bad for you, right? They make you fat, bloated, and down right guilty when you eat them, right? Well, this must stop! Let’s get the facts on carbs set straight!

I’m not about to tell you to sit down and inhale an entire mud cake for morning tea (that’s just silly!) I’m going to let you know how to make the most out of your carbs and the best time to eat them so they don’t end up on your arse/thighs/six pack!

When I say carbs, I’m not talking about the fruit/veg kind, they’re the good carbs and you can eat them at anytime, fruit in moderation. I’m talking about the starchy carbs like pasta, bread, rice, noodles…..and cake!

The low carb fad diet movement became popular with the Atkins diet in the late 90s and early 2000s, now most people assume that carbohydrates are inherently fattening. Sometimes, we get so caught up in fad diets that we forget to look at the evidence. But fad diets are mostly bad diets.

Here’s the thing,  carb reduction costs us. You see, most of us require some level of carbohydrates to function at our best over the long term.
Sure, we can cut carbs temporarily if we need to lose weight quickly. But for most of us, keeping carbs too low for too long can have disastrous consequences.
This is especially true for those of us who work out.
If you’re sedentary, your carb needs are lower. So you might be able to get away with more of a restriction.

Most of you guys exercise regularly and intensely, so if you restrict your carb intake too drastically your metabolism might slow, your stress hormones go up and your muscle-building hormones go down.
You feel lousy, spaced-out, sluggish, cranky… and maybe even sick.

Carbohydrates are primarily a source of immediate energy for all of your body’s cells. Carbohydrates also cause a release of insulin. Insulin regulates nutrient entry into muscle cells. If insulin is seldom elevated (if you avoid carbs), the muscle growth related benefits won’t occur. If you plan a higher carbohydrate intake at times when your body is better equipped to handle it, insulin will be under your control, and the body will function better.

A larger insulin response can be beneficial at certain times like after a HIIT or intense training session-this is the best time to eat cake! But not so beneficial at certain times, like before bed- this is the worst time to eat cake! It’s hard to say exactly how long carb tolerance stays high after exercise. For most people, though, assume that carb tolerance is best for approximately 3 hours after exercise.

If we consume mainly wholegrain, unprocessed carbohydrate sources (think brown) they tend to be much better utilised. Unlike the more heavily processed starchy carbohydrate sources like breads, pastas, rices, biscuits, crackers, cereals and anything sugary (think white), if we haven’t earned them or have eaten them to excess, they will end up on our arse!

Most of us need some carbs. Most of us will look, feel, and perform our best when we balance a reasonable amount of lean protein, quality carbs, and healthy fats.

To sum it all up, keep it simple. Don’t overly restrict; don’t over-think. Enjoy a wide variety of minimally processed, whole and fresh foods.

And above all, for most active people, carbs are your friend! If you have earned them, then eat them!

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Add A Bit Of Variety To Your Life! (Challenge alert)

I’m not sure about you but the the supermarket trip is a case get in and get out as quick as I can. I despise the weekly supermarket shop, hence why I limit my time inside and get it over and done with quickly. There is, however, one little problem with this approach- I tend to buy the same foods very time I shop!

Our ancestors thousands of years ago enjoyed up to 150 ingredients each week. But current research shows that most people have just 20 different foods in their weekly diet. We need to get back to our ancestral habits and add a bit more diversity to our diets so we can ensure we are getting all the nutrients, antioxidants, vitamins and minerals needed for us to be functioning at optimum health.

Our bodies can hit a bit of mundane plateau digesting, absorbing, metabolising and transporting the same old foods, day in day out, for energy production, cell repair and a host of other things I won’t bore you with. The body has the uncanny ability to be very efficient, it doesn’t have to work very hard when you do the same thing over and over.

It would be a bit like us doing the same workout at bootcamp every single session. Not only would this be boring but our heart, lungs and muscles would adapt to the same stresses we are putting on them every day. Take, for example, this week when we introduced some new exercises. Our muscles weren’t used to the stresses of these new exercises and they responded by being VERY SORE! But being the clever little bastards they are, they will repair and get stronger for the next time we put them under the same load and we won’t get as sore. That’s why we like to mix things up a lot- to keep our bodies guessing what’s coming next!

The foods we eat have the same impact on our digestive systems. Throw some new foods down, particularly high-fibre whole-foods that you haven’t had before and the body needs to work hard, it becomes a metabolic machine and burns more calories at rest, which is always nice!

So, I’m putting to you (and myself) a “challenge“! Every week for the next month I want everyone to buy (and eat) at least 5 different foods (this does not include 5 different “design your own burgers” from McDonalds). Start with the produce section at the supermarket, there are so many choices but we tend to buy the same fruit and veg. Look for what’s in season at the moment, or head down to the local farmers market and broaden your imagination there. Try some quinoa, buckwheat, lentils, greek yoghurt, green tea…the possibilities are endless.

Lets go out on a limb and outside our food comfort zone and live on the edge! I will be checking in and asking everyone how they are going on this- I DON’T WANT TO SEE A LACK OF HANDS IN THE AIR WHEN I ASK “who has had something new to eat this week?” Start a shopping list,  get out there and do it, you may just like some of this stuff (except kale, it tastes like shit).less from

What The Fast Food Companies Aren’t Telling You

I’m here to put the record straight! Over the last 3 months I’ve been studying hard! It’s been a slog and a mind blowing, overwhelming, factual experience. I’m about halfway through to becoming a qualified Precision Nutrition Coach. We have covered all the nutritional science so far and I’m about to start on client coaching. I won’t bore you with everything but I’ve made a summary of the most important things we have covered at Precision Nutrition……

The foods we eat and the exercise we do have a detrimental effect on our overall health!

Our bodies contain 100 trillion cells, our nutritional intake is a reflection of how well each of those cells performs/functions. If everyone was aware of the impact our nutritional intake had on us at a cellular level and the way our brains are wired, we would certainly think twice about consuming large amounts of trans fats, salt and sugar again! (McDonalds, anyone?)

It’s not only nutrition, but exercise also plays an important role in our cellular health and function. All I can say is -lucky you guys are smashing it out on the gym floor! The more we exercise, the more our bodies respond, getting fitter and stronger. Being consistent with exercise is reducing our risk of disease, the effects of ageing and making us calorie burning, metabolically active machines!

Important Points to Remember For Good Nutrition and Health.
-Eating whole foods controls our appetite and our energy balance (calories in, calories out).
-Eating processed foods interferes with our appetite signals, leaving it easy to over-eat.
-Calorie counting can be out by as much as 20%, this is a very inaccurate way to control our energy balance.
-HIIT (high intensity interval training) is the most efficient and effective form of exercise for overall health/fitness and fat-loss.
-Regular protein intake at each meal keeps our metabolism high, keeps us fuller for longer and helps with recovery so we can workout harder…. creating awesome results!
-Consume mostly good quality carbs (veg/salad/whole-grains) for energy.
-Poorer quality carbs are best immediately after exercise (if at all). Best to have that sleeve of TimTams after bootcamp, not before!
-Fibre is our friend, get plenty of it! (all the good stuff contains plenty of fibre)
-Carb and fat intake should be equal for energy. If your meal contains higher fat ensure you have less carbs, if your meal contains more carbs ensure you have less fats. (remember, higher carb meals are best after exercise).
-AVOID FRUCTOSE!!! Fructose is NOT your friend. Sugar (sucrose) is half fructose. Any fructose that is not used for immediate energy is STORED AS FAT. 80% of supermarket items contain added sugar (fructose) in some form.
-Fruit contains fructose but it’s ok as it contains your friend, fibre!
-Beware of fad diets! All plans have severe negative energy balance for short term weight-loss. They cut essential macronutrients which limits variety/narrows stimuli(gives you less options)/ limits food consumption. They are not sustainable in the long term. Don’t be sucked in by “Media Mythology”! The weight loss industry and food companies are feeding you bullshit to get you sucked in and give them money!
-Focus on health, performance and body composition.Purposeful exercise and intelligent eating

I will give all our boot campers a hard copy to refer to this week.

PURPOSEFUL EXERCISE AND INTELLIGENT EATING IS THE WAY TO GO!