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What is Metabolism?

 

This word “metabolism” is thrown around a lot these days.

 

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

 

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

 

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

 

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

 

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

 

Which brings us to the “metabolic rate”.

 

Metabolic rate

 

This is how fast your metabolism works and is measured in calories (yup, those calories!).

 

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

 

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

 

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

 

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

 

What affects your metabolic rate?

 

In a nutshell: a lot!

 

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

 

But that’s not the only thing that affects your metabolic rate.

 

How big you are counts too!

 

Larger people have higher metabolic rates; but your body composition is crucial!

 

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

 

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.

 

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

 

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

 

The type of food you eat also affects your metabolic rate!

 

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

 

You can use it to your advantage when you understand how your body metabolizes foods differently.

 

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

 

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

 

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

 

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

 

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

 

Serves 4

 

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

 

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

 

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

 

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

 

Serve & enjoy!

 

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

 

References:

http://www.precisionnutrition.com/all-about-energy-balance

 

https://authoritynutrition.com/10-ways-to-boost-metabolism/

 

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BATTLE HOLIDAY WEIGHT GAIN

10 Tips to Beat Holiday Weight Gain

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  1. Don’t go to Holiday parties hungry – always eat something healthy right before leaving your house.
  2. Don’t eat too many sweets. You will probably have SOME sweets this holiday season, but try to limit the number to two per week.
  3. Don’t skip out on exercise. The best way to BATTLE the extra calories this season is by hitting the Gym two to three times per week or at least by go for a walk after dinner.
  4.  Ask if you can bring the salad. Make it delicious and filled with fibrous, water-rich foods… and light on dressings!
  5. For every item you drink, drink 1 cup of water after. Limit sugary and alcoholic drinks.
  6. Enjoy the fixings, but… Try to keep your plate half (Fresh) fruit and veggies.
  7. Action plan for your indulgences.  Did you know that the exercise equivalent of adding a slice of low-carb cheese cake to your regular diet is around 550 Burpees!
  8. Use your Tech.  Try tracking your nutrition in a food log app such as MyFitnessPal.
  9. Look up menus. When going out to eat, look up the nutrition information online ahead of time and pick a dish with a lean meat item.
  10. Experiment with healthy dishes at home. Indulged over the weekend? Make sure to pick RIGHT back up on your healthy routine and don’t let it run over into your regular life!

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Gut Permeability and Your Diet

More and more we are hearing about food allergies and food sensitivities.  Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them.

The difference between food sensitivities and food allergies

Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.

The least common of the two is a food allergy.  A food allergy will bring about a response from the immune system that can impact several different parts of your body.  Food allergies can be life-threatening.  Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.

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The gut connection

When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it.  The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.

How did they get there?  Through what is known as a leaky gut.  A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it.  But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream.  These molecules are not supposed to be in the bloodstream at all.

The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies.  If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut.  These include:

  • Anti-inflammatory medications such as ibuprofen and aspirin
  • Alcohol and caffeine
  • Antacid medications
  • Food additives
  • Allergies to food
  • Stress
  • Infections within the bowel itself
  • Diets high in refined flours, sugars and other processed foods
  • Candidiasis
  • Antibiotics

If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depression.

The solution

The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing.  The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.

Try the following suggestions to start on the road to healing and health:

  1. Eliminate alcohol and caffeine from your diet.
  1. Stop using all anti-inflammatory drugs.
  1. Chew your food thoroughly and take a digestive enzyme to aid digestion.
  1. Take probiotics to increase the number of friendly microbes in your intestines.
  1. Eat at least nine servings of fruits and vegetables each day.
  1. Stop eating refined, white flour, sugar and processed foods.
  1. Drink plenty of filtered water.
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Recipe Round-up for Grain Free Holiday Cookies

Grain Free / Gluten Free – NOT Calorie Free

Please keep in mind as we go through this holiday season that just because something is grain free or “Paleo” it is NOT calorie free. In fact some of these “treats” may actually be higher in calories. You still want the bulk of your diet to be made up of protein, vegetables, and healthy fats.

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Even though grain free treats may be higher in calories they are a better choice for most for several reasons…

  • More satisfying due to higher fat content so you eat 1 cookie versus 4-5.
  • Do not contain gluten, which can increase inflammation and contribute to symptoms such as: depression, anxiety, headaches, digestive upset, joint pain, and the list goes on and on.
  • Lower in carbohydrates because they lack grains helping to minimize the spike of blood sugar.

Remember not all calories are created equal…

Be Mindful

When you are looking at recipes be mindful of the ingredients, mainly how much sugar it calls for. Most of the time you can reduce the sugar in a recipe and it will still taste great!

For example if a recipe calls for dark chocolate chips and ½ cup of honey or maple syrup, I will reduce the sweetener down to ¼ cup, as the chocolate chips contain sweetener as well.  I have found that my new taste buds don’t handle a lot of sugar at one time very well. The only time I usually don’t do this is if I am taking it somewhere.

Also be mindful of how much nut flour and nut butter you are consuming this time of year. The calories can add up fast and for some people nuts can increase inflammation and exacerbate symptoms especially those that are autoimmune in nature.

The holidays can be very busy with to-do list a mile longJ Often times we are putting food in our mouth unconsciously simply because it is there. Indulge in those things that are truly worth it to you and pass on everything else. If you take a bit of something and it doesn’t taste good to you or you can tell that your body doesn’t like it then stop eating it! You aren’t offending anyone by politely declining foods.

I encourage you to stop…slow down…be mindful…and practice self-care this holiday season.

 

NOW ON TO THE GOOD STUFF!

 

Recipes for Grain Free Gluten Free Holiday Cookies

Chewy Dark Chocolate Gingerbread Cookies from Multiply Delicious.

Cranberry Ginger Cookies from Civilized Caveman.

Chocolate Puddle Cookies from Plateful.

Dark Chocolate Salted Truffle Cookies from Paleo Parents.

Easy Chocolate Turtles from Detoxinista.

Grain-Free Shortbread Cookies from Detoxinista.

Gluten Free Almond Cookies from Taste of Home.

Paleo Chocolate Chip Blondies from Ditch the Wheat.

Paleo Girl Scout Cookies: Samoas from Elana’s Pantry.

Paleo Iced Gingerbread Cookies from Beauty and the Foodie.

Pecan Shortbread Cookies from Elana’s Pantry.

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How to Build a Bigger Booty through Exercise and Diet

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** HUGE OPPORTUNITY ** :

We’re looking for 12 women who want to build a round, toned and perky booty to take part in our upcoming program.

This comprehensive 8-week program is designed to target every angle of the three gluteal muscles, and will be very hands on with training and nutrition to help transform your body – so you must meet the following criteria to apply:

– Want to sculpt and tone your booty
– Get lean, add muscle and increase your metabolism
– Work well in a group/ team setting
– Able to dedicate 30 – 45 minutes to working out a minimum of 3 days a week
– Live in the South Brisbane / Logan area
-Willing to listen, apply and change your body
– don’t mind getting your hands dirty and working hard!

If that sounds like you, APPLY HERE:https://fitbodyfitness.wufoo.com/…/get-lean-build-a-bigger…/

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Sugar: Is it a Toxic Substance?

I don’t think it is a secret to anyone that the incidence of heart disease, diabetes, and cancer is higher than it has ever been and continues to rise. I hope at this point we can all agree that our diet and lifestyle directly correlate to these statistics. In the early 1980’s, about one in seven Americans were obese, and almost six million were diabetic. Fast forward to the early 2000s, when sugar consumption peaked due to the “low-fat” craze we went through, and one in every three Americans were obese—and14 million were diabetic.
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“Sugar: The Bitter Truth”

On May 26, 2009, Robert Lustig gave a lecture called “Sugar: The Bitter Truth,” which was later posted to YouTube. The video has since received over 800,000 views.

https://www.youtube.com/watch?v=dBnniua6-oM

Lustig is a specialist on pediatric hormone disorders as well as a leading expert in childhood obesity at the University of California, San Francisco, School of Medicine. Lustig takes a pretty hard stance against sugar, calling it a “toxin” or “poison.” In addition, he refers to sugar as “evil.” He is not only referring to the white granulated stuff but also high fructose corn syrup, which Lustig argues has become “the most demonized additive known to man.”

He brings up a critical point in relationship to the calories in sugar. Lustig says, “It has nothing to do with the calories. It’s a poison by itself.” From his point of view, sugar should be thought of as something that is killing us, like cigarettes and alcohol. His argument implies that sugar is the likely dietary cause of several chronic diseases: heart disease, hypertension, and many common cancers. Based on Lustig’s information, our excessive consumption of sugar is the primary reason for the increase in numbers of obese and diabetic Americans in the last 30 years.

Lustig argues that refined sugar (sucrose) and high fructose corn syrup are equally bad. Both do not provide us with any protein, vitamins, minerals, antioxidants, or fiber.

Sugar’s Effect on the Body

Consuming sugar (fructose and glucose) has a large impact on our liver. Drinking sugar in a liquid form from fruit juice or soda will have a greater negative impact on the liver than if you eat an apple. The liver also controls much of our body’s natural detoxification system. Because of the way our bodies metabolize fructose and high fructose corn syrup, eating these “toxins” may lead to fat build up in our livers.

This fat accumulation could then lead to insulin resistance (type 2 diabetes). Insulin is the hormone secreted by the pancreas in response to the foods you eat (particularly carbohydrates) to keep blood sugar in control. Over time, your cells can become resistant to insulin causing the pancreas to pump out more and more insulin. At some point, the pancreas can no longer keep up and blood sugar becomes uncontrollable, which is then full-blown diabetes.

Move Towards Better Health

The first step in moving towards better health is to remove ALL high fructose corn syrup from your diet. Once you have done that, focus on eliminating calorie-filled, sugar-filled beverages. Instead, focus on eating nutrient-dense foods (protein, vegetables, and healthy fats) and drinking more water.

Look better, feel better, and remove the “toxic” substance sugar from your diet.

– Greg

PH: 1300 766 510
www.FitBodyFitnessTraining.com

Permission to Fail

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Over the years as both a fitness enthusiast and fitness coach I’ve learned many valuable lessons to help my clients lose weight, feel great, and ultimately be the best version of themselves. However, I think one lesson – one I rarely talk about in the way I will today – stands above all the rest…

It’s NOT a lesson about exercise program design, advanced nutrition practices, or anything of the sort. In addition, it’s a LIFE lesson that can and should be used when wanting to accomplish anything. I certainly have used it as an entrepreneur, and I’ve come across countless others from fitness business coaching clients of mine to my most successful mentors…

A Little Back Story First…

One of the benefits of working in the fitness industry for nearly two decades now, coaching and training thousands of women and men through weight loss and lifestyle change, now having my own personal training studio for nearly 2 years, and coaching other fitness professionals all over the world is the opportunity to see so many successful and wannabe successful members and clients.

It’s been an “in the trenches” lesson in human behavior that has given me incredible insight into the mindsets of those who “defeated the odds”, as well as those who just faded away accomplishing nothing…generally placing blame on the outside circumstances. 

I’ve routinely seen busy-as-can-be-busy, single or might-as-well-be-single-mums lose 10, 20, 30 or more kilos, renew their enthusiasm for life, and become the role model they always wanted to be. At the same time, I’ve seen more times than I care to think about, people with practically unlimited financial resources, kids self-sufficient or out of the house, with little responsibility left other than to be a good citizen and take care of themselves never take any real action to make even an iota of progress on their fitness goals.

What I’ve Learned About People (maybe you)

I’ve discovered that one of the critical factors in achievement of any kind is the capacity to work through tough times, chaos, change and lots of uncertainty. The most successful people deal with all of these obstacles, often times more than others, but they take their lumps and keep pushing forward. Sometimes they even get knocked down hard (like no measurable results for weeks or even MONTHS at time), but they get back up and stay in the fight. They stay the course instead of jumping from one program to the next to the next hoping for the magic bullet.

Then there are those who never seem to get anywhere. They simply go through the motions, or worse bounce around from one program to another, chasing daily deals or looking for the coach that will tell them what they want to hear. Many of these people have the perfect or near perfect scenario to achieve their goals – time and money are NOT an issue (by the way, time and money RARELY are the issue, but that’s another post altogether). Still, these people get nowhere.

I know it sounds insane, but it’s not unusual. Ask any trainer with even a few months of experience.

The Difference Maker

I’ve come to realize that most of those people simply did not give themselves permission to fail.

Now, you might be asking, “how can that be; they did fail!”

Yes, they failed in the sense that they didn’t get results, but the real failure was that they never even tried! They didn’t try because deep down they were afraid to fail… yet they did fail in the end. Kind of a whacky little circle we’re going in here, isn’t it?

That’s the funny thing – either way you fail. Not taking action keeps you where you’re at so you can’t achieve your goal, and thus, by default, fail. But, at least you didn’t fail trying, right? Wait, WHAT?!

Look, nobody but YOU can “Have Faith & Take Action!” (side note: I came up with that ‘tagline’ as a result of facing my own demons that were causing me to fail by NOT taking action for fear of failingI get it my friend!)

From what I’ve seen, and personally experienced, YOU DO HAVE THE POWER TO ACHIEVE YOUR GOALS! You just need to give yourself permission to royally screw up and fall flat on your face trying.

Listen, I know EXACTLY what it’s like to be in an unhappy situation, unhappy with myself and wishing things were different…thinking, “only if…”

Fortunately I received some excellent coaching and a good kick in the ass that got me going in the direction that I wanted, a direction that has led me here to share with you today. 🙂

Don’t get me wrong though; there have been some big bumps in the road along the way, but I keep my foot on the gas and continue to drive towards my vision. I continue to test my limits and face my fears because I’ve learned, “on the other side of fear is freedom.”

Oh, by the way, I’ve also learned that all my mentors – all those people I look up to as “heroes” –deal with the same insecurities and fear of failure that you and I do. They just feel the fear and do it anyway.

Now I want to help YOU…

The Lesson

There comes a time when you simply have to go for it – JUST DO IT!

Successful clients have doubts and fears. They don’t know all the answers (often times none at all – they put their faith in ME), and they can’t predict the outcome of their exercise and nutrition program with any real certainty because life happens and the human body is lot more complicated than a + b = c.

If you want to fly with the eagles you have to leave the nest. Take a chance on yourself, be OK with failure, and if you do miss your mark you’ll have more information to work with so you can adjust your plan accordingly and keep moving forward. Besides, you only actually fail if you quit.

Keep moving forward,

– Greg

Fit Body Academy – 30 Day Membership Trial

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Fit Body Academy is an immersive 30-day program designed to accelerate your fitness achievements and help you decide if becoming an FBFT Member is the right choice for you.

If you hate working out or you are an already experienced athlete and fitness bad-ass, Fit Body Academy will customise your training based on your experience, goals and personal preferences.

Trying before committing to a longer term program is a great way to get started and experience what we are really about.

Come meet the team and find out what makes us unique.  We have an excellent track record but let us prove it to you.

Your 30 Day Trial Fit Body Academy Membership includes:

  • An individualised program based on your life commitments, priorities, needs and goals.
  • 4 x semi-private small group personal training sessions (2-6 people max)
  • Nutritional Guidance and Coaching Support to fuel your body to achieve your goals
  • 3 x group personal training sessions per week from our extensive group training schedule

At the end of the Fit Body Academy Trial, if you feel we are not the right fit, there is no obligation to continue, simply walk away with no strings attached.

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