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!

precision_nutrition_calorie_control_guide_pdf

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.

 

KIMkim logo

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!

Crabtree Nutrition logo

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!

What is Good Nutrition? The Answer May Surprise You!

It is a puzzling question……what is good nutrition? There seems to be a lot of different answers out there at the moment. Does good nutrition mean eating fewer sugary desserts? Or does it mean eating more fruits and vegetables, eating less meat and/or fewer carbs, less dairy, less grains, no gluten? Or is it eating a “balanced diet”?

Since I started my Precision Nutrition course we have covered a lot of mind blowing stuff and none more so than the answer to this question! This term I want to establish exactly this…What is good nutrition?

Well, there are five important points that cover the definition of good nutrition….

1. Good nutrition has the correct energy balance (energy in/energy out).

2. Good nutrition focuses on nutrient dense food.

3. Good nutrition gets results

4. Good nutrition is sustainable in the long term

I would like to cover number five today. I was blown away by this and wanted to share it with you straight away. This is really important to us, particularly this year, our year of “the bucket list” with our mission of fulfilling individual goals.

Number 5 on the list of good nutrition is all about where our focus lies!

5. Good nutrition focuses on health, performance and body composition.

You see, a lot of us tend to focus solely on body composition (losing fat/gaining muscle). Is good nutrition all about looking good naked and having a flat stomach? Well, no! These strong motivators can easily lure us into the world of crash diets, unneeded supplements and unrealistic diet plans. Rather than focusing solely on the visual outcome of body composition we should be focusing on our health and performance as well.

For example, starving yourself on an extreme diet plan may improve your body composition in the short term but what is it doing for your health and performance? Fad/crash diets may leave you feeling weak, affect your immunity and leave you too tired to workout at a high intensity.

On the other side of the equation you maybe focusing entirely on performance. You’re training for a half marathon and then come home eat a pie, a can of coke and a block of chocolate! And that’s going to affect your health and body composition as well as your performance.

The diagram below shows that we need to link together all three components to achieve the goal of good nutrition. HEALTH, PERFORMANCE and BODY COMPOSITION.

Focusing strictly on any one of the goals above to the exclusion of others can lead to problems. Good nutrition should improve the way you look, feel and perform!

If we fuel our bodies correctly it makes us feel better and in turn makes us perform better which then leads us to look better.

Ask yourself, did my food intake this week lead to good health and better performance?

We will cover all five points of good nutrition in detail this term which will give us the skills to maintain a balanced and healthy lifestyle  for the long term.

How To Choose Healthy Packaged Foods (plus chicken nuggets and chips recipe)

Some of you may have seen this before but it is worth posting again. This was one of the first nutritional guidelines we gave out when we first started a few years ago. I still use it and its a really handy template to have with you on your regular trip to the supermarket.

With so many “healthy” claims being made by companies on packed food it is really easy to become confused or even mislead about what is healthy. Companies can pretty much print what ever they like on packaged foods….light, lite, healthy, low fat, fat free, raw, sugar free, high fibre, iron man food, low GI, baked not fried….. the list is endless. These are all ploys to get you to buy their product!

But one thing they can’t lie about is the information contained on the nutrition information panel. Always check the column “per 100g” as opposed to the serving size as these can be quite deceiving (remember our 1/4 cup serve of corn flakes, thats totally unrealistic).

We are listing fat, sodium (salt), sugar and fibre on the following table to give you an idea of what is high, low and what we really should be aiming for if you’re wanting to lead a healthy lifestyle.photo.PNG

We will be handing out some laminated hard copies for you this week.

Here’s a healthy, non packaged alternative for the kids (and adults) of chicken nuggets and chips!

We are using sweet potato and chicken breast  instead of the deep fried and highly processed crap.

SWEET POTATO FRIES

1 large long sweet potato, 1 tbsp of olive oil, 1tsp of paprika, 1 tsp of turmeric, salt and pepper, 1 egg white-beaten, 1 clove of garlic-grated, 1 tbsp of chopped parsley.

Heat the oven to 200 degrees. Cut the potatoes lengthwise in to long strips so that they look like chips. Throw them in to a freezer bag with all the ingredients except egg white, garlic and parsley. Shake until coated. Scatter on lined baking tray and bake for 20-25 mins. Remove from oven and baste with remaining ingredients. Turn oven up to 210 and bake for another 10-15mins, keep an eye on them.

CHICKEN NUGGETS

3 large chicken breasts- chopped into large cubes (serves 6), 2 eggs-beaten, 1/3 cup grated parmesan, 1 tbsp of parsley-chopped, juice of half a lemon, 1/4 cup of olive oil, 1/2 cup quinoa flakes.

Coat the chopped chicken breast in the remaining mixed ingredients. Pan fry in a hot pan coated with olive oil spray. Turn once browned and reduce heat to cook through. Serve with sweet potato fries and fresh garden salad with a wedge of lemon.PicTapGo-Image

Portion Control, Are Our Portions Too Big? (plus Banana Bread recipe)

One of the things we noted on many of your bucket lists for 2015 was portion control. How much is enough?……..it’s really difficult to gage!

Serving sizes have gone up drastically in the last 20 years, particularly on packed food (think of the old polystyrene coffee cups compared to the extra large, tall, grande latte we slug down these days. Or the tiny choc chip cookies mum made compared to the over indulgent cookies the size of bread and butter plates you currently see in cafes). Everywhere we turn there are supersize, upsize, megasize and don’t get me started on the “serve yourself and come back for seconds buffet”!

Even if we’re eating a well balanced nutritious diet full of whole foods, it’s hard to judge how much we should be consuming. After all it’s calories in versus calories out and we need to find the right balance on a personal level.

I came across these helpful products at a professional development day I attended last year on “Managing a Healthy Weight”. The sports dietician who ran the session highly recommended this as a tool to keep our portions in check. It comes in the form of a plate and bowl that have the recommend serving sizes of our macronutrients (carbs, protein and fat) and the serving sizes we should be aiming for.FullSizeRender

It gives portion sizes for men and women who want to maintain weight as well as portion sizes for those wanting to drop weight.

All you need to do is ditch the fancy crockery for a few weeks and replace it with these melamine plates while you adapt to how much the recommended serving size is for your lifestyle. We have purchased some plates and bowls from the portion perfection range and will have them at bootcamp this week.  We have four of each, plates are $14 and the bowls $7, but we can order more in bulk if required. Or you can order them individually, visit the website  https://www.greatideas.net.au/portion-perfection/men.html Please let us know if you would like one to help you keep your portions in check.

BLUEBERRY BANANA BREAD

Moving on to the Blueberry Banana Bread recipe I created yesterday. Now as you may know I’m not one for following recipes, I just threw this together without measuring anything with a bunch of ingredients I grabbed from the pantry. The measurements are a guide only, add/take-away to get the right consistency for the perfect mixture…

2 ripe mashed bananas, 2 pots of unsweetened apple puree, 2 eggs, 3/4 cup Chobani greek yoghurt, 3 Tablespoons coconut oil and 2 Tablespoons of rice malt syrup melted in the microwave, 1 1/2 -2 cups of wholemeal SR flour, 1 tspoon of baking powder, 1 cup of crushed walnuts, 1/2 a cup of LOCALLY SOURCED blueberries and a handful of slivered almonds for the top.

Mix all the wet ingredients first then add the flour and baking powder stir until well combined, mix through walnuts and blueberries. Line a slice tin with baking paper and spray with oil, pour in mixture and sprinkle with almonds. Bake at 165 for 30-35 mins. PicTapGo-Image

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As you can see I had a bit of a bake-off yesterday. The recipes for the protein balls and jaffa muffins are under the recipe tab. Hey, watch your portions!

 

 

 

 

 

What’s in your bucket for 2015?

“Insanity: doing the same thing over and over again and expecting different results.”
-Albert Einstein

Is this you? Are you insane? This year it is time for change! What do you want? Where are you going?  Do you have the results you want?

We are taking a personal approach this year. Rather than think of ourselves as dictators and be forcing everyone to make the changes that we focus on each term, this year, we would prefer to be known as “facilitators of change”.

That’s why, in 2015, we are turning the tables and getting you, as an individual, to choose your goal. That’s right, we are getting everyone to start their own “bucket list” of what they want to achieve and when they want to achieve it.

Your goal can be recorded on the bucket list sheet. We will keep you accountable and support you on your individual goal. We will push you when you need pushing and give you the advice to accomplish what’s on your bucket list this year. All you need to do is  fill out the form we provide and hand it back to us for safe keeping. All goals are confidential.IMG_1494

 

 

 

 

 

 

 

 

 

 

 

For example: your goal may be to run your first 10km race by the end of the year or compete in your first obstacle race. By us knowing your goal we can push you through certain parts of our workouts that will compliment your running or strengthen your upper body for you to have the best chance of accomplishing  your goal.

Or, you may want to improve your nutrition, fit into that pair of jeans, be a healthier version of you, achieve the perfect pushup, give the deepest squat possible. Whatever your goal we are here to give you the support and encouragement required to hit the nail on the head.

Don’t be left in a rut doing the same thing over and over and not getting the result you want. IT’S TIME FOR CHANGE. Reach for the stars, make a plan and do the work required to complete what’s in your bucket!

Crabtree Fitness Transformations, 2014

Welcome to our Transformations Page for 2014!

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 health, mental 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 all in their own words, unedited by us. 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 Claire, Matty, Elli, Elise and Chrissie!

CLAIREphoto 2-2 copy

I have been working with Crabtree Fitness Professionals since late 2012 and have loved every minute of it!

Whilst many have said they never even noticed I was overweight, I absolutely was. With my upcoming nuptials in November, that was all the motivation I needed to do something about it. I’d been listening to “Jay Quellen” and Paul (half asleep mind you) blabbing on about nutrition for over a year, and thought I might actually take some action to improve my diet. So, since February this year I have been able to lose 15 kilos and have never felt better!

I am constantly amazed by Jackie and Paul’s creativity – we NEVER do the same workout twice. I’ve always been an active person through my involvement in sport, although I’ve never really enjoyed working out. I absolutely LOVE coming to bootcamp and sweating it out with my fellow morning comrades. The social element of morning bootcamps has really helped me with this too. Without Kirsten, Sal, Barbie, Hobes, Kaz and Heady I wouldn’t have felt the pressure to not hit snooze on the alarm, and to just get up and do it! I’m moving back to Melbourne next year, and I know I’ll never find another Crabtree Fitness – I’ll miss you guys terribly! Thanks for everything you’ve done. I could not recommend Jackie and Paul higher, they are truly absolute legends!!photo 1

 

MATTY

I decided to join the Crabtree Fitness Professionals earlier this year after suffering quite a few years of back pain. My wife had been going for a couple of months and suggested to give it a go. Great decision!
Getting up early a couple of times a week to improve my fitness and core strength has enabled me to do a lot more things with my two girls without discomfort. Increasing my fitness and strength has got me interested in entering some running events with the goal of a few half marathons next year.
I have always kept reasonably fit by playing footy and cricket, but by joining Crabtree Fitness it has taken me to a new level of fitness and training, with an improved quality of life.photo 3-2 copy

 

ELISE

Over the last few years I had put on weight, I always had a plan to do more exercise, but I couldn’t find the motivation on my own. I joined Crabtree Fitness about a year ago, those first few weeks were tough going, everything hurt!
I have now lost 10kg and I am so much fitter and healthier. I really enjoy our sessions and have met some great people.
I also joined the learn to run group and completed the 6km at Run Ballarat, a huge achievement for me! Thanks Jac and Paul for your ongoing support.photo 3-2

 

ELLI

I can’t thank Jackie and Paul enough for all their help over my time at Crabtree Fitness Professionals, so far. I have learnt so much about taking care of myself.

I have changed a lot, not only physically, but have mentally developed more confidence which is something I really struggled with. They are absolute superstars!photo 1 copy

 

CHRISSIE

I have been working out with Crabtree Fitness Professionals for almost 18 months. As a mother of two, it is important to me that I am able to continue to keep up with the kids and show them that being fit and healthy is the way to go.

I maintain an active lifestyle and try to do 10,000 steps a day.  I have a very active lifestyle with running and the gym but I  have found Crabtree’s style of fitness to be that bit extra that I needed in my exercise regime.  I do a boxing and a bootcamp session each week and the ever changing workout style is one I enjoy, with no two sessions never being the same. Sometimes it can be tough going, but a good tough with Jackie and Paul on hand to motivate me through that last little bit.

No matter how hard I tried since having children I was never able to regain my body to a point that I was completely satisfied. The combination of a doing variety of workouts as well as keeping a “Jackie inspired” food diary (which made me cut back on the no so healthy snacking…) has allowed me to drop those last few kilos. I feel fit, healthy, happy and inspired.photo 4