How To Get Fitter In 7 Days – Guest Post

Do you want to get fitter for 2017?

So many people set a goal to improve their fitness in the New Year.

For myself, I am setting the specific goal to be able to do a full push up. I have terrible upper body strength and I really want to be stronger so that if I even am caught hanging off a cliff, I can pull myself up. And yes… I do watch WAAAY too many movies but I feel like its a very legit fear.

Indian Jones made it look so easy! Photo Credit: Radiator Heaven

The other benefit of working on my upper body strength (apart from saving my life) is that I will be stronger for my yoga practise, I will improve my fitness and it will help with my posture because I am on the computer so much. 

If you haven’t read my article, Keeping Your Health and Wellness Goals for 2017, then I highly recommend it. It gives you a step-by-step breakdown on how to plan and achieve your goals for the New Year. 

If you need some more help with the fitness goals, then enter my friend Steve Roberts from Taurus Trainer! 

Steve Roberts’ passion is helping people live their best life. He’s been in the health and fitness industry for over 15 years and as a husband and dad, understands the struggle we all face with a lack of time, knowledge, support, or money to keep our personal wellness at the top of our priority list.

Over to you Steve….

Steve Roberts from Taurus Trainer

As an Exercise Physiologist, Health Coach & owner of my own Health Coaching business – Taurus Trainer, I am often asked questions like “How long does it take to get fit”? or “How long does it take to lose a beer gut” or “tone up”?

Well, how long is a piece of string? It’s as-long-as you make it and if you are like most people, you want to get it done as fast and with as little pain as possible. I can tell you that it can take as little as changing from sugar to no sugar in your coffee. It can be from exchanging a Diet coke, to a coconut water.

For exercise, you can go for a simple 10-minute walk to loosen up after sitting at your desk all day. You can even do some light stretches or push ups while you wait for the bus or your morning coffee to brew. Small incremental changes to your behaviors yield the aesthetic results which are the main benefit of getting fitter.

However, it does help when you look in the mirror and are satisfied with the results of hard work and commitment. The only thing that stands in the way of you feeling lighter with more energy, less weight around the belly and sexual vigor… is you! Here are four simple tips to follow to achieve greater success.

4 Tips to Get Fitter

Never Fear

There’s never a perfect moment to do something. You must create the perfect moment. There will always be a more fun and comfortable alternative to that fear of failure.

Visualize Being Fitter

Imagine a fitter version of yourself, each time that voice in your head says it’s no use or your too old.  Just see yourself being what you imagined. Block out the voice of uncertainty with the sound of your own heartbeat and burn away your self-doubt with the fire beneath your moving body and remember you are fighting for a better you!

Work Hard

Luck is for those who think that being fit or an injury free body can happen by accident. Sweat, on the other hand, is for those who make a choice – wish for it or work at it. Decide now, because destiny waits for no one.

Be the Guy or Girl who does what people say can’t be done.

Be the person who is the first to work, the last to leave and one that makes time to work on himself herself.
“Do not go where the path may lead; go instead where there is no path and leave a trail” – Ralph Waldo Emerson

About Fitter In 7 Days

Start today by getting your own FREE copy of Fitter in 7 days simply by clicking this link.

This eBook is a compilation ‘starter’s guide’ that has been produced from over 15 years training and testing.

Maybe you have a wedding coming up and want to look better with your shirt off or in a new dress. Or maybe you just want to be fitter to feel better and have more energy?

Whatever your reason, this guide is a great way to start!

This program is a simple definitive guide to getting into better shape and transforming your body in just seven days using no fancy equipment.  It contains time efficient workouts for all levels that take as little as 20 minutes. It also includes an easy to follow meal plan that balances proteins, carbohydrates and fats with rich antioxidant and anti-inflammatory nutrients to improve your performance and expedite your results.

Best of all, it takes 7 DAYS!
Take the next step by opening the link and leave your name and email address in the opt-in page to deliver this little beauty right to your inbox.

“You don’t have to be great to start, but you have to start to be great”- Zig Zagler

 

Testimonials About The Program

“This is the best program I have done in 20 years.” – Jim (51)
“The diet was delicious and you never felt like you were missing anything. – Damian (34)
“The explanations in the book, as well as the program content in a step-by-step flow, was excellent” – Ed (39)
“Fantastic program, easy to follow, easy to continue as it can be done at home – no gyms!!” – Cam (46)

 

To celebrate this new program from Steve, I want to start a challenge on my Facebook Group, Ask the Nutritionist with Olivia Louise Taylor.

I am going to do this 7 day program and I would love you all to join me! Make sure to head over to the group and I will post my pictures and comments from each day. And I invite you to do the same. Come join the tribe!

To connect with Steve, you can do so with social media. 

Website: http://www.taurustrainer.com.au/

Mail: srtaurustrainer@gmail.com

Facebook: https://www.facebook.com/TaurusTrainer

Instagram: http://instagram.com/taurustrainer

Twitter: https://twitter.com/srtaurus

Pinterest: https://au.pinterest.com/taurustrainer/

YouTube: https://www.youtube.com/channel/UCyHlRpHgg9zViw32yBBnjzQ

LinkedIn: au.linkedin.com/pub/steve-roberts/a/791/49/

Goggle+ https://plus.google.com/u/0/+TaurusTrainer

Blog: http://taurustrainer.blogspot.com.au/

 

Mango and Banana Smoothie

If you follow me on Instagram, you will see that I LOVE my smoothies!

I find that they are so easy to get a nutritional punch to start my day, and the more that I experiment with them, the more delicious they become.

Here is my Mango and Banana Smoothie.

I made this smoothie for the first time when I was really missing the beautiful sweet mangoes that we get in  Australia. Coupled with some banana, you get a really nice tropical flavour.

It is sweeter than most that I make, hence why you can add some spinach and you won’t even taste it!

Hope you enjoy it,


Eating for Sleep

Confession time! I am a TERRIBLE sleeper!

So many factors effect me when it comes to getting a bit of shut-eye so when I got asked about food and sleep on Ask the Nutritionist With Olivia Louise Taylor, I knew that I had to do a blog post about it!

 

First things first… how much sleep should we be getting?

We have all heard that we need 7-8 hours of uninterrupted sleep per day, but why?

When we sleep, we are essentially giving our bodies time to relax and rebuild. In a study done in 2003, participants were monitored after having 4, 6 or 8 hours sleep per night for 14 days. After the experiment, it was found that the people who slept for only 4 or 6 hours had a dramatic difference in their memory recall, motor skills and thought processes. Sleep is also important for lowering our stress levels, which in turn helps us to regulate the hormones who control our hunger levels. Studies have found that people who do not get enough sleep, usually have a higher Body Mass Index (BMI) because their levels of ghrelin (hunger hormone) are higher.

 

And then there are the common sense reasons why we need to get more sleep… we are less grumpy, we can focus better and getting out of bed in the morning is a lot easier!

 

What foods should we be eating to get a better sleep?

This is a little about food as well as a little bit on when we should be eating it.

ONE :: Cutting Down on the Caffeine.

Caffeine isn’t just in coffee. It is also found in chocolate, many sodas and tea. If you are sensitive to caffeine, then even small amounts will effect your quality of sleep.  Ways to cut down is to limit yourself to one cup of coffee in the morning and have a cup of herbal tea before bed. Chamomile is great because it is free on caffeine and very calming.

 

TWO :: A High Carbohydrate Snack Before Bed.

Having a snack before bed can boost your serotonin levels, which are essential for having a good night’s sleep. Serotonin is the hormone that we need, but in order to produce it, we need an amino acid called tryptophan. Some foods that help with serotonin production are:

  • Eggs
  • Cheese
  • Pineapple
  • Tofu
  • Salmon
  • Nuts and Seeds
  • Turkey (no wonder we all sleep so well after Thanks Giving)

Now here is the tricky bit.. we need to combine the tryptophan rich foods with carbs in order to get the serotonin production. Some good snacks are:

  • Cheese and crackers
  • Turkey and cheese roll up
  • Small handful of walnuts
  • Banana smoothie
  • Popcorn
  • A small bowl of wholegrain cereal with milk
  • Please note: Please note that these snacks need to be small as a heavy meal can disturb sleep.

 

THREE :: Have a Regular Sleep Cycle

I know that life gets busy but having a regular time that you go to sleep and wake up makes it a lot easier to get your sleep. If you do have trouble going to bed, use your phone and set an alarm to remind you to go to bed.

 

FOUR :: Have a Bed Time Routine.

Before you go to sleep, have a routine. Dim the lights an hour before sleep, make sure your bedroom is a comfortable temperature (if it is too hot, it disturbs your sleep) and make sure to stop looking at all those electronic devices! The blue light from our iPhones has been found to decrease our levels of sleep hormone. Another important thing is having a dark room as too much light can also be distributive.

Before bed, I really like having a cup of tea and reading a book before bed, and that helps me to wind down. Meditation is also great for helping to relax before you go to sleep.

 

FIVE :: If you do Wake Up in the Night..

If you wake up and then are tossing and turning, watching the clock then get out of bed! Easier said then done but sometimes laying in bed makes it harder to get back to sleep. Once out of bed, do a calming activity to relax your mind, this can be:

  • Standing outside in the cold. Sometimes we wake up because we are too hot, so getting some cold, fresh air can cool us off and allow us to sleep again.
  • Turn on a small light and do some reading.
  • Have a warm drink. Milk and honey or camomile tea are my go-tos.
  • Have a small snack from the list above.
  • Meditate for five minutes to relax.

 

I really hope that this helps you if you are someone who struggles with sleep. If the problem does persist, make sure to talk to your doctor as it might be a more serious issue like sleep apnea.

 

Have a great week,

 

 

 

 

 

 

References

https://www.cuyamaca.edu/people/jr-jones/intro-psych/Unit_3_Homework_Assignment.pdf

http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062

http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Caffeine/Food-Sources-of-Caffeine.aspx

https://www.nia.nih.gov/health/publication/good-nights-sleep

http://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#Salmon8 

http://www.fitnessmagazine.com/health/sleep/what-to-eat-for-better-sleep/ 

http://www.abbeyskitchen.com/nutrition-unsettling-role-sleep-and-weight-loss-are-you-gett/ 

 

 

 

Keeping Your Health and Wellness Goals for 2017

Every New Year’s people make their resolutions. To be fitter, skinner, and to exercise more. January starts out okay but by February, for most people, the resolution is merely a forgotten promise to themselves for self-improvement.

As a nutritionist, I see a lot of people whose main goal is weight loss but I am lucky enough that I can help them set sustainable goals that can be achieved. I am going to share with you some of the steps that I recommend for keeping your health and wellness goals for 2017.

Set the Goal

Weight loss is a goal but it isn’t that specific. You can easily achieve this goal by losing one pound and ta-dah! You reached your goal! When setting your goals, you want to narrow in on what you really want––why do you want to lose weight? Why do you want to get fit? Why do you want to change?

Some goals that I like to see with my clients are: to fit into that dress from two years ago (making sure that the dress size is something achievable); to be fit enough to run 5KM non-stop; and, to eat less sugar to balance moods.

Breaking Down the Goal into Bite Sized Pieces

Starting a new habit is daunting. You already have your old habits and to create new ones, it takes time. One of the easiest ways to set a new habit is to break it down into smaller pieces. For example, with weight loss, identifying why the weight was gained in the first place is crucial. As well as getting tested to see if there are any underlying medical issues that need to be considered (food allergies, PCOS, thyroid conditions).

From there, breaking your goals down can be as simple as aiming to eat five servings of veggies each day, to a weekly goal of going to the local Zumba class. Once you have mastered the first goals and they are habits that are firmly set in place, you can add the next steps.

Adding too many new habits to our lives all at once is generally the reason why most people opt out of their New Year’s resolutions.

Tracking Your Progress

You need a baseline to let you know that you are making progress: something to keep you motivated and let you know that what you are doing it working. In regards to weight loss, I recommend people taking a picture of themselves as a guide, as well as taking measurements around the waist, neck, and hips. For exercise, have a baseline test that you do once a month, which includes a number of exercises that you can test yourself on. This can be how many sit ups that you can do in a minute, or how fast you can do a 100m sprint.

Keep it Fun!

Sometimes change can seem like a lot of work and you just don’t want to do it anymore. Change is probably affecting another part of your life that you don’t like and at one stage, you are going to be wondering if it is worth it.

If you get to this stage, ask yourself: are you still having fun? What is bothering you? Is it not seeing your friends as much? Do you miss having a night out with the girls?

Then chose to have some fun! Get some friends and do an exercise class together. Sick of eating the same thing? Go out for dinner to get some inspiration on new foods. Workouts are feeling a bit flat? Try some new videos on YouTube or get out for a hike. Want to go out dancing? Then do that! Just because you want to be better for 2017, doesn’t mean that you have to give up on fun.

Don’t Take it to the Extreme

This goes hand in hand with having fun. Sometimes when setting a new goal, you want to achieve it no matter what! This might be not eating sugar, drinking alcohol, or never missing a training session. This is great, but it can get boring fast! I just want to remind you that if you have a drink with friends, you are not going back to square one. Missing one training session because you are exhausted just means that you know your limits and you want to look after yourself. Eating a piece of chocolate is so small compared to the amount of sugar that you might have consumed before.

Part of creating a sustainable health and wellness goal for 2017 is to allow for some cheat days. I always recommend the 80/20 rule. You stick to your health goals 80% of the time, but allow for that 20% flexibility. This really keeps you from going insane and wanting to give up on everything. Plan for that cheat meal once a week, and really enjoy it when you are eating it! If something unexpected comes up, just roll with it because you do have that flexibility. You don’t have beat yourself up about it. Life gets messy, you can’t plan for everything so keep the 80/20 rule in mind.

Make Sure You Have a Support System

Let the people around you know your goals for 2017 and some of them might even want to set the same goals. Have your friends to keep you accountable, but also to support you when things are a bit tough. Most importantly, have your support system to celebrate your wins because that is the best part!

 

Hope everyone’s New Year is shaping up to be a good one!

 

 

 

 

 

 

This article was first seen in the Tofino Times, January 2017 edition.