As someone who LOVES to partner with companies for a cause, I'm thrilled to say that Sumo Salad are teaming up with Oz Harvest for their #HeatUpTheStreet campaign. This is the perfect fusion of healthy eating and good will. So how can you get involved?
For every meal posted with the hashtag #HeatUpTheStreet, Sumo Salad will deliver a meal to a person in need through Oz Harvest. Every time someone posts a photo of a salad/wrap/soup and tags #HeatUpTheStreet Sumo Salad will donate a meal to a homeless person.
Their goal is to feed 20,000 homeless people over the coming months.
It's truly as simple and easy as that. Let me tell you a little more about the incredible founder of Sumo Salad who not only created the delicious avocado and pesto salad that I'm obsessed with, but also created this initiative.
Sumo Salad was founded in 2003 by Luke Baylis and his late business partner James Miller. They were the first to make healthy eating accessible for the masses in Australia and they have since grown to be the biggest healthy food franchise in the world, with over 100 stores throughout Australia as well as international locations.
Luke and James were living and working in NYC, and over the 4 year period Luke put on 50 kgs and a lot of that came down to eating accessible food, big portions and busy careers. Salads in the US were laden with high calorie ingredients such as ranch dressing, fried chicken and blue cheese.
Six months later the duo moved back to Australia and started Sumo Salad with the idea that you get a main meal sized portion of healthy salad. The duo ate Sumo Salad 3 times a day when they launched and Luke returned to his pre-US weight within 2 years.
Sumo has a number of philanthropic projects. In 2017 they will be collaborating with OZ Harvest again, this time for their winter 'Heat Up The Streets’ campaign.
Congratulations to Sumo Salad for not only creating accessible and nourishing fuel on the go but for being active world changers. Please get out to a Sumo salad today, hashtag your food and help us heat up the streets!
If you would like to donate to Oz Harvest, please click the heart below.
As a trainer, clients are always asking me if there are little adjustments they can make to their food to make a significant difference. My answer is absolutely. Sometimes the little changes are what lead to the long-term sustainable changes, which in turn keep you on the direct path to a healthier life. Here are 4 favourite, easy changes that you can implement TODAY!
1. Food prep
I know you’ve heard this 4929048 times, but there is a VERY valid reason as to why – it works. Preparation is key. Think about it. How many times have you pulled into a fast food drive thru not because you want the food, but because it’s convenient? Surprisingly, most of the time, it is a choice we make based on convenience not taste (sometimes it’s extreme hunger, but I’ll touch on that a little later on). Convenience in itself is a desirable option.
The best way to avoid making bad choices is to ensure that the better choices are more desirable. Not only will food prep allow you to achieve your fitness goals but it will contrary to popular opinion, save you a ton of money.
Now, if you were to google ‘How do I food prep?’ right now, you would find a plethora of information, much of which would be very specific instructions. If this is your first time food prepping, don’t worry about weighing foods per say, just prepare your ingredients for each meal so they are there. Baby steps are key and food prepping for the first time can be incredibly overwhelming.
So, have your ingredients ready and set aside for every meal for the next 5-6 days. That food is there and needs to be consumed, don’t you dare think about wasting that! Beautiful and organic produce is almost a commodity in today’s day and age, so find meals that you enjoy creating and consuming.
2. Eat on a smaller plate
Cue everyone rolling their eyes. Ok! Give me a second. Who’s heard the phrase ‘Your eyes are bigger than your stomach’? Raises both hands. More often than not, food consumption becomes a bit of a challenge for me. Give me 4 plates full of food, tell me to eat it all and I’ll do my best. I love challenges; I crave challenges, I LIVE for challenges. Subconsciously, the majority of us are like this when it comes to plated food. We feel this responsibility to finish every last piece of food on our plate. Guess what? You don’t have to. Sometimes eating everything on the plate can do more harm than good, particularly when you’re rolling around on the bathroom floor 4 hours later.
This phenomenon is called ‘The Large Plate Mistake’, no I’m not joking and yes I’m well versed in this. Let’s talk about the most obvious strategy to combat overeating; you make your portion smaller. Yes, this definitely works, but to a hungry human eye, just seeing a smaller portion on a bigger plate makes you go for 2nd, 3rd and 4th servings. By simply putting your smaller portion on a smaller plate, subconsciously you don’t feel cheated.
If you’re interested in the science behind this theory (there is a lot!) I implore you to research the studies conducted by Professors Brian Wansink and Koert van Ittersum. They argue that changing our environments by replacing dinnerware is a better solution. We can take advantage of this visual "trick" by manipulating the dinnerware we use to serve various foods. Healthy foods such as fresh vegetables should be served in larger plates to encourage consumption, while less healthy foods should be served from smaller plates to trick our sweet tooth into feeling satisfied with less. (Giblin, 2012)
3. Eat when you’re hungry
For some this may sound like common sense, for others this may sound completely crazy. I’m a big believer in listening to your body. Our bodies give us signals for reasons; if your body is signaling hunger, PLEASE listen. This is when this theory becomes a bit of a misconception and what I want to clarify. Fueling your body with food doesn’t always mean you need to rush to the kitchen and prepare an extravagant dinner, this could just simply mean grabbing a piece of fruit. This is some kind of macronutrient-balanced snack to temporarily satisfy your hunger until your next bigger meal.
Some people will argue that you need to stick to consistent and regimented eating schedules in order to regulate your metabolism - but know that just like our lives, our body’s schedule spontaneously changes everyday. Many things need to be taken into consideration, changes inside our bodies, but changes within our daily lives that don’t allow this consistency and that is perfectly ok. The main reason that I encourage people to eat when they’re hungry is that it avoids overeating.
Overeating predominately occurs when we are hungry! Science indicates that we will overeat by 25% in a meal we consume when we’re already in a hungry state. Don’t forget that weight loss is energy in and energy out, overeating more calories than you burn is what inevitably leads to weight gain. (Quality of food is also important, but I’ll get to that soon).
Think of a time when for whatever reason, you haven’t been able to eat until the very end of the day. You rush home and the only thing within reach is a big handful of grapes, you grab them and eat them, realizing that it is the most majestic tasting food you have ever eaten. This is when your body has slipped into a state of deprivation and extreme hunger, at that stage, anything will taste glorious.
When our brains are glycogen depleted, you will crave sugar more than anything else, which is why we reach for the naughty foods. Set yourself up for success. Ensure you have fuel on hand to keep yourself running at optimum energy.
4. Don’t eat in front of your TV or computer
As tempting as it is to grab your dinner and put on a new episode of Real Housewives, do everything you can to avoid this. Have you noticed how easy it is to make it to the end of a Tim Tam packet or bag of chips in a season finale? Me too. Funnily enough, our emotions are more correlated with our appetite than you may think. How many times have you been eating your roast chicken for dinner and a Dominos pizza ad pops up on the TV advertising cheap happy hour pizzas? TV has a funny, intelligent way of emotionally altering our taste buds. Furthermore, technology blocks our satisfaction so we are more focused on what is playing out on our screens, rather than the taste of the food and worse, how much we’re consuming.
This rule also goes for eating in front of your computer on a work break. Did you know your workstation has 400 times more bacteria than a bathroom? There are countless more reasons for not eating your food in front of a TV or computer screen.
These are small but very feasible changes that will allow you to make better decisions. If you need to, take small steps and incorporate one at a time. If you have any questions, send me a message. Always here to help!
HAPPY NEW YEAR! I know Christmas has come and gone but my oh my do I have the perfect gift for you. Gift this to any hot-men-and-puppy-lover person in your life or gift it to yourself! Let me introduce to you the #HotGuysRescueDogs calendar featuring Australia's most baben' male PTs cuddling rescue dogs. Why? Puppers. 🐶 Why else? All proceeds go to the vet bills of NO KILL animal shelters. In my opinion, everyone's new year resolution should be to do everything in their own power to continue making the world a better place. While you donate to a wonderful cause, you get to stare at hot men holding cute puppies all year round. This calendar was shot by the legendary Scottie Hendo and features the likes of Andrew Pap, Scott Gooding, Ben Lucas and Dylan Rivier to name a few.
If you're an animal lover (who isn't?!?!) another cause you should look into supporting is Rescue Your Fitness. This is an initiative started by PT Jason Siebert. The concept is simple, people need exercise and dogs do too. Next time you go out for a walk or run, stop by your local pound and take a dog out with you. To see the pounds that are involved click here.
You can purchase the calendar here, and it's only $19.95!
You'll need to purchase to see the rest, but it will be the no #1 purchase of your year. Promise. NO REGRETS.
1. Stretch, Stretch, Stretch!
This may seem like fitness 101, but this is the most important thing that I reiterate to my clients. Stretching is imperative. Stretching is often overlooked, as many people haven’t experienced the incredible benefits that it provides when you have given it the chance to work its magic. Let’s talk about them. Obviously, the first benefit is that it is a preventative measure for injury. Before you go for your 10km run or your strength session in the gym, without giving those muscles the adequate TLC they need, not only will you be more inclined to injure yourself, but you will not be reaching optimum performance in your workout.
If preventing injury isn’t your number 1 concern, perhaps optimizing your performance will be. Let’s face it, we all workout to get faster, fitter and stronger. We want to see improvement and we want to ensure that we have equipped ourselves with the necessary tools and resources to do so. Stretching is right at the top of that list and it’s free. If you’re unsure about the most effective stretches to do beforehand, start by focusing on the primary muscle groups you will be working in your workout.
2. Don’t skip your workout warm-up
This follows off my last point about preparing your body correctly. Before you workout whether it be cardio or strength, you need to ease your body into it. Give your body quick 5-10 minute warm up to slowly increase your heart rate and get the blood flowing to your muscles. If you jump straight into a high intensity workout whether it is cardio or strength, you’ll be more susceptible to injuries.
3. Wear the RIGHT shoes
If anyone has experience with this, it is me! I can appreciate a beautiful pair of kicks, even if they’re not the most efficient for running. Remember, runners are developed for different purposes, whether it is leisure, crossfit, walking or long distance running. It’s important to keep that in mind when you’re purchasing your next pair. If you’re unsure about the most suitable pair for your exercise regime, consult a specialist in store. Unfortunately, because I chose to wear the wrong shoes for a long period of time, I’ve had many foot and ankle injuries that have been caused by my shoes. Of course, these were easily preventable had I made better footwear choices! Although shoes can be expensive and it seems like an easy thing to skimp on, don’t! The investment is worth it.
4. Wear workout gear that makes YOU feel confident
Wearing correct workout gear serves a two-fold purpose. Firstly, when you wear workout gear that makes you feel good, you naturally feel more confident. Funnily enough, there’s a little more science to this concept than you may believe. The science surrounding this suggests that clothing you wear is directly linked to cognitive changes that can affect your energy, happiness and performance. This concept is called enclothed cognition. So you may be thinking, AHA! This is why we gravitate towards slipping on our activewear when we need to run errands and be productive - you’re right! Subconsciously, we associate efficiency and speed with activewear. Secondly, wearing the right gym gear that is breathable, moisture wicking and light (or warm if you’re in cold climates) is also important!
5. Stay hydrated before, during and after your workout
Hydration, hydration, hydration! You’ve heard it all before, yet, why (including me) do we underestimate its importance? You need to hydrate before, during and after a workout. I know this may seem like overkill, however, you need to match your sweat losses in a workout. Water is a must but my favorite hydration tool is BSC Energy Gel! It’s an all round energy supplement packed full of amino acids, electrolytes, natural caffeine and vitamins! The other perfect hydration fuel is coconut water! If you’re someone who tends to reach for sugary sports drinks after a workout, try coconut water. It’s low in sugar, calories, and cholesterol free and packed with potassium!
6. Balance and vary your workout routine
If you want to avoid performance and weight-loss plateaus, this is a must. It’s very easily to slip into a comfortable and consistent workout regime. Not only because overtime, our body adapts but also because we all love when we know what we’re in for. Also, changing up your routine can be confusing but can be done with the right planning and assistance. For example, instead of running 5k everyday, 7 days a week, it might be worth changing up your distance, speed and incline. It might also be beneficial to swap a couple of runs for strength sessions, recovery walks and a yoga session. Our bodies adapt very quickly to things, even more so if you’re determined. Ensuring that our programs are varied throughout the week will ensure that our body is faced with new challenges. Reaching a new speed, distance, weight or exercise progression is a wonderful thing. Be proud of yourself and set a new goal to celebrate. Don’t give yourself time to fall into that comfort zone. All of your new progress will take place out of your comfort zone. Live less out of habit and more out of intent. Jumping up to a new weight for a chest press may be a scary thing for you, remember, your largest fear carries your largest growth. Once you have varied your routine, allow yourself some RNR throughout the week. A rest day will not kill you, it will make you stronger. Your muscles need to time to rest, recover and repair for your next workout. Give your body the recharge it needs to reach new heights each and every workout.
Before you all roll your eyes and click away, give me one second to explain. I know this is a big call. With the One Bar revolution and ongoing Quest Fandom taking over the Internet since the dawn of time, it's hard to believe that I have found a bar to surpass any other. I'm lucky enough to try the newest and greatest products on the fitness market, some work for me, some do not. Everything is personal preference. Health products are a very subjective thing, be it different allergies, tastes or just general goals. This little beauty arrived on my doorstep a couple of weeks ago, I opened the box and it immediately spoke to me. The box read, 'Peanut Caramel', I was already sold. I relish these moments, when I discover the most underrated and glorious products on earth. This time has come again.
The Body Science International Protein Bars!
It's important for me to note that even though these bars were sent for my consideration, I am not being paid to promote these. I will never accept payment to rave about a product I don't believe in, that is just not me. I PROMISE. BSI do not even know I'm posting this. I only preach products to you that I believe 100% in and I mean it when I say this....
THESE protein bars are the best thing on earth.
The reality is, it would be cruel for me to not tell you and let you to miss out. You're welcome.
Let's talk about why they reign supreme:
1. They come in the greatest flavours - I salivate thinking about them. Peanut caramel, cookies and cream, mint chocolate...need I say more?
2. They're low carb AND low calorie. Mind blown. My brain is still exploding.
3. They've got 31 grams of protein PER bar. Time to lift some cars with my unparalleled strength.
4. They taste better than most candy bars. I mean this. They even past the kid trickery test. This is better than any KitKat, Mars Bar or Bounty bar.
5. This relates to number 2 but it's enough to turn into a separate point - it will NOT ruin your diet. It is the perfect guilt-free snack that tastes totally guilty, but isn't, y'know?
6. They're affordable! The prices change depending on where you buy them. If you buy them from Body Science International directly, it's only $28.80 for a box of 8. BOX OF EIGHT. These babies will soon be worth thousands, so you're making massive savings.
Body Science International also have a range of other amazing products including fitness apparel, pre-workout, fat burners, guilt-free snacks, protein powders and MORE
THESE WHITE CHOC HONEYCOMB PROTEIN BALLS! I'm dying all over again, so I'm going to stop.
Check out this wonderful company here!
(Note: I automatically linked you to the protein bars. Hehe!)
Browse around and look at the rest of their wonderful range, I now cannot wait to try everything else!