December 12, 2017


It’s the time of year some of us dread…all the extra food temptations and alcohol and multiple events to attend. But it doesn’t have to be that way. The festive season should be all about celebrating with your loved ones and enjoying each other’s company without overindulging!

By following a few simple rules you can look forward to the festive season, rather than dread it!

Rule 1
ALWAYS eat a LEAN source of protein at EVERY meal!
You can get your lean protein from many different sources.  Some of these include chicken breast, lean beef, turkey, fish, kangaroo and egg whites.  Eating enough protein is VITAL for muscle growth and repair not to mention many other essential bodily functions! The festive season is renowned for fresh seafood so fill your plate with prawns and grilled fish!

Rule 2
Always eat 5-7 meals EVERY day about 3-4 hours apart
I always eat 5-6 small meals each day in order to keep my metabolism on fire. If you skip breakfast the chances of your metabolism becoming slow and sluggish is increased significantly. I want to make sure my metabolism stays revved up and in top gear throughout the day. When celebrating during the festive season there is temptation everywhere, but by making sure you’re eating regularly throughout the day you’ll be more satiated and less likely to nibble!

Rule 3
Eat your greens…
Try to eat at least five servings of fruits and vegetables a day as a means to help boost immune function and reduce risk for chronic disease. Remember restricting any one of the major food groups can lead to a macronutrient imbalance and corresponding vitamin and mineral deficiency. Have a little bit of everything, but make sure your plate is packed full of veggies and salads.        

Rule 4
Every 9 out of 10 meals you have, has to be in your plan.
In other words if you are eating five times per day, you would eat 35 meals per week in total. Effectively 3.5 of them can be your choice, within reason of course! I call these my junk meals, so try to find out what combination works best for you. In order to stay sane all week, I always indulge in a few small treats every second day as my reward. This does two things, keeps me sane and keeps my body guessing as to what I’m doing. This approach seems to work well for me as I really look forward to enjoying what I want. Chocolate, cheesecake and Caramel Slice … YUM! This is THE BEST rule during the festive season, cause it means you can indulge without the guilt…winning!                      
Rule 5
AVOID sugar and Limit your complex carbs with your last two meals unless you are active at night!
There are many schools of thought on this however there’s one that almost everyone needs to be aware of!!  SUGAR!! Hidden sugar is the number one enemy for most “saddle bag” sufferers and is a major reason why many people fall short of reaching their health and fitness goals. Read your food labels carefully and try to avoid rich sauces and fatty dressings that contain large amounts of sugar as they can be disastrous when trying to control your blood sugar levels and manage your weight. Excess consumption of simple or complex carbohydrates in the later part of the day (unless you are training) can also contribute to an energy surplus and if you are not careful can easily be stored by the body for later use. Portion control is paramount!

Rule 6
Drink at least 500ml of water with every 10 kg of body weight*
Water is my number one weight loss secret! It has no calories, sugar or fats and is a great way to quench your thirst without adding to your waistline. Many people often mistake thirst for hunger, so if you drink plenty of water throughout the day, you may need less food to keep you feeling satisfied. Not to mention, water is the only thing that will eliminate waste from your body. If you don’t keep well hydrated, your body simply cannot rid itself of those nasty toxins which inevitably end up on your thighs and hips. *Maximum 4L  If you don’t follow anything else, follow this! Especially this time of year when you might have a drink or two!                  

Rule 7
Move more!
Try to get yourself moving each day for a minimum of 30-45 minutes before your day begins. Whether you get outdoors for a walk or hit the gym just remember to schedule it in before the day ends. I find it best to get it over and done with first thing in the morning. That way if I am tired from a hard days work, it doesn’t give me an excuse not to do it. Remember consistency is the key! This will kick start your metabolism for the rest of the day and help you get revved up and off to a good start! Any type of regular physical activity, no matter how moderate, can help you to lose body fat. You can always increase the level of intensity to speed up your results. Whatever it is, just get yourself moving every day. There really is NO EXCUSES this time of year when you’re not working and have the extra time. Even if it’s a family game of cricket in the backyard!


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