HWC BLOG

The cheat meal and the free meal are pretty big topics when it comes to nutrition and diet. The 2 are generally one and the same yet they both conjure up different ideas from person to person. To me the cheat meal is where you consume something that is not usually part of your day to day nutrition, an opportunity to indulge and have whatever you want. You sneak it in when no one is watching as you are worried about potential criticism from family and friends. 

A free meal on the other hand is similar, however it is where you can have anything you like within reason as it’s been incorporated into the plan you are currently following as a reward perhaps. Therefore making it not a cheat….”but mate, it’s allowed, it’s on my plan”. 

I’m a fan of reward, more so delayed gratification but there may be times where something not good for you needs to be on that plate for you to demolish and feel good about it.

To me, cheat meals have such a negative connotation, why are you sneaking about? Why do you then feel guilty afterwards? “I should have had a chicken breast instead of that pizza”. It’s not going to help you win in the long term and is bad for your mindset.

Free meals on the other hand, work when they are accurately included as part of a personalised nutrition plan and only, ONLY if the client needs this to aid in maintaining their motivation to keep going towards their goals. What needs to be kept in mind is the calories this meal contains. If your aim is to lose weight and you let loose and get almost 1/4 of your weekly calories in one meal, to stay ahead of the weight gain calculations you will be on very low calories for the rest of the week to compensate. If someone can take it or leave it, I’d suggest leaving it. 

Another option is to give that person something smaller on a daily basis? The benefit of this is that we are discouraging calorie dense meals, reducing the chances of a potential weekend blowout and keeping their spirits and motivation high on a daily basis.

Either way, the cheat meal isn’t a good idea, it's negative and we don’t want that. Free meals can work as long as it's controlled but you need to find what will work for you. At the end of the day we want results and we want them to stick around, keeping the right balance is important so work with someone who can help in finding the right balance for you. 

Cheers

Something stood out to me yesterday at the Melbourne cup. The winning Jockey (Mark Zahra) was doing an interview post race and at one point he said, “The run, I timed it to perfection”.

Some people may think that this is a bit arrogant or others may disagree with his comment and scrutinise the ride and follow up with the comment ‘I beg to differ……’. 

Either way he felt that he absolutely smashed it, got it right and besides the proof being in the pudding he was chuffed with his achievement and in his eyes did something that was perfect. 

We all do this daily, we do something that in our eyes has been done right, it’s just perfect. But do we give ourselves enough credit for it? It’s irrelevant how big or small, what’s super important is giving yourself the recognition or the pat on the back that you deserve. 

Life is hectic and at times unrewarding so giving yourself that much needed high five can be an easy way to add much more meaning and gratitude to your life. 

So next time you or I smash it, regardless of what others think, whether you’ve cooked a brilliant fried egg or nailed a job interview. If you’ve done something that you are proud of. Reward yourself for the job well done and let’s see how much more joy comes into our lives.

Take care

A really powerful statement and one that makes you pause and take a moment. Personally when I hear it, my outlook on a situation that may be on my mind completely switches from perhaps defensive or hostile to open and positive. Perspective is everything, it can raise you up or drag you way, way down. 

When it comes to your health and fitness, this is a terrific example of how we need to switch our mindset to help us get back on track into the version of ourselves that we want to be. 

The good old lockdowns as an example could be perceived to be an obstacle. Gyms are shut, we can’t go anywhere so why not eat shitty food, nothing else to do? Or is it an opportunity to reinvent yourself or your career? Is it time to explore new ways of training, learn more about nutrition etc. 

“I’ve got a dodgy knee!” An injury can also be perceived as an obstacle. I can’t do that because of my knee, Oh I better take it easy on my knee. This one is obviously rather broad and extremely individual depending on the circumstances but you get my idea. A Trainer would not give you exercises in an attempt to injure you, this is a great opportunity. A lot of the time, through weight training and diet we can get your legs stronger, then add in some additional weight loss and we can potentially make the injury better to cope with. If the trainer just saw it as an obstacle, and left you on the treadmill you might be missing out on some awesome results!

If you have put on some weight, lost the fitness you once had or have never been into exercise and fitness before, don’t worry. The way Marita and I have designed our package is to enable you, the client, an opportunity to learn and grow. To get a better understanding of nutrition and fitness will not only help you now and into the future, but your family too. These guys look up to you and when you are the example they’ll grow alongside you. 

Your current situation is not an obstacle, it is an opportunity for you to become the best version of you!

Cheers

In Melbourne especially, winter has hit and over the last week hit hard. It’s this first real chilly week of winter where your fitness fate is determined for the next few months. Oh how easy it is to zip up that puffer jacket and wait till the weather thaws us out but guess what? It’s usually too late to be ready for summer if you leave it that long. 

There is the saying “summer bodies are built in winter” and to some extent I agree but I think it should be “your best you is built in winter”. 

Training, eating right and showing great mental resilience during the colder months can be one of the best decisions you could possibly make. Whilst you get to work warm, fired up, full of happy hormones from your workout this morning. Your colleagues are coming in cold, depressed and full of nothing but a warm beverage and a couple of slices of toast. Who wants to be that guy? 

So now is the time to not hide behind the puffer jacket but to use it as the ceremonial white sheet that you are ready to remove for your BIG SPRING REVEAL. 

If your goal is to lose 5 kg, we can help with that!

If your goal is 10 kg, we are here for you!

If your goal is to fit into that awesome pair of jeans, let’s do this! 

If you just want to get through winter in a happy, positive and motivated fashion, we are the team to support you through. 

Book a call with us today and find out what we do and how we can help you with our tailored Your Health Package

Cheers Chris

7 Steps to taking that first step.

First up, you’re awesome and the fact that you are reading this means you truly are a person of change, development and growth.

As humans we get comfortable on our current path, we like safe, we like warm and we like being where nature cannot hurt us. Like Cavemen, who had somewhere safe from the beasts, being right here, right now in your current position is your cave. But guess what, nothing grows in a cave (don’t give me that mushroom crap) just as you won’t change, you won't develop and you too won’t grow staying where you are.

Why do we procrastinate?  

This is generally caused by a fear of failure, pain and generally some form of discomfort, therefore we don’t start it in the first place. Cleaning a dirty bathroom, is something that isn’t really nice so we put it off. But procrastination can also be as a result of something deeper;

-          You may lack confidence in yourself?

-          You might lack confidence in the plan?

-          There’s much on your plate?

-          Don’t know where to begin?

-          Just don’t know how?

-          Fear of success?

-          Perfectionism

All of these can cause someone to just put the decision to one side and do something else instead. But what sucks is that this also now creates more negativity with the task and it makes starting even more harder. The snowball begins.

“Change happens when the pain of staying the same is greater than the pain of change”

 – Tony Robbins

How can we make starting easier?

1.       Allow yourself to be uncomfortable. It is scary, it may hurt, we now need to accept those realities and begin.

2.       Plan. Take some of the unknown out of this. Plan and Research.

3.       Start at the shallow end of the pool. Small actions in the right direction are better than no actions at all.

4.       Accept some imperfections. It may not always be as you wanted but it’s better than what it was.

5.       Reward yourself. You are doing it, so why not give yourself the recognition that you deserve. Not bribes thou, rewards.

6.       Spend more time with the right people. Having the right team with you on the court can make action utterly effortless.

7.       Share your goals. Telling that team will also go a long way to ensure you start but more so keep going.

A free 20 minute discovery call with us may be just what you needed to start a journey of change, development and growth when it comes to your health, nutrition and lifestyle. No matter if you are ready to jump step in or you are standing at the top of the shallow end, we might be just the perfect team to help.

Cheers

Grazing boxes are currently a bit on an online fad and as the Grand Finals were the other week, advertising was ramped up. I give those who thought of it and who have prospered from it a massive high five as you pivoted well during lockdowns etc.  

Personally they aren’t my cup of tea, for 2 reasons. Firstly, in all honesty I can buy the contents from Woolies and save some cash plus not having my cabana tainted by a freddo frog lol. And secondly I have never seen one that is 100% entirely what I want, something is always missing. 

The same goes for pre designed online programs both nutrition and fitness based. 

The amount of cheap cookie cutter programs available online at the moment is phenomenal. The money put into their marketing must be off the chart. Look, they are designed well but these short “quick fix” programs do nothing to promote long term sustainability. And why would they? I am sure they would love nothing better than a person purchasing and repurchasing programs a few times per year in order to be “beach ready for summer”, “get over the festive season” or even “beat the winter blues”. 

Results are traditionally not sustained as they have not been given the right tools for them. There is nothing tailored specifically for that person and as a result it doesn't last. All bodies are not created equal so why do we think that a cheap online program will be the holy grail? 

Nutrition plans online can promote any number of the following;

• Low carb

• High protein

• low/no fat

• Keto

• Caveman

• Paleo

• Gluten free

• No sugar

• Fasting

• Pre-made Shakes

Exercise based plans can also come with some diversity;

• 7mins a day

• 20 mins a day

• 30 mins a day

• 10,000 steps

• Abs in 6 weeks

• Primal plans

• Bodyweight 

• Hiit

How do you choose? How do you know that you will get results? And what if you don’t like the diet or the exercise the program gives you? You can’t do anything, no one to call or consult with. 

Taking on a Coach can help you work your way through this minefield. A coach will spend time with you gathering a lot of information about you, your likes and dislikes with nutrition and training in order to find the right package balance for YOU.  

Online programs are definitely more cost effective but you get what you pay for. Consider all your options and make the choice that will help you now and will help you into the future. 

Cheers

To most of us if you were told that the car you're currently driving will be the last you’d own you would stand back and stare. “What do you mean the last car!” 

Once over the initial shock what would most people generally do? Well, I think a few things. Firstly they would have a wave of regrets;

“Shit, I wish I treated it better.” 

“I should have used Premium.”

“Why didn’t I wash it more often.”

“I never did get that stain out of the back seat.”

Then you would probably move into a scarcity frame of mind and start worrying about the future.

“I better get it serviced and those tyres might need replacing.”

“I’ll fix that scratch.”

“Let’s clean the garage so I can park it under cover at night.”

You get the picture and probably can see where I am heading with this, yup I love a good analogy and the car is your body, well done you guessed it.

Think the car is your body and it's the only one you get. It’s now time to reconsider what you are doing with it? How you are treating it, there is no chance of trading this one in. Yes, you can make some mods, shave your head so you have less wind resistance, things may lose their shape and you can have some panel beating if you want but generally this is it. 

The take out is this, consider the choices you make each and every day. Will this protect my vehicle now and into the future? I am not just talking about nutrition but mindset, the internal stuff. Also fitness, you might put good fuel in, you may have a spotless engine, neat interior but if that car doesn’t run, down the track it won’t start when you want it to. 

You may think you don’t need a coach but every car owner needs a good, trustworthy, honest and reliable mechanic to keep that car running and educate you how to keep the car on the road day to day.

Cheers

Let’s dive straight into it, no messing around today. Diet is not a bad word, it's just been given a bad name over the years and it needs to change. What does the word “diet” mean to you? The word actually comes from the Greek word “diaita,” which means “way of life.” 

Diet. noun. the kinds of food that a person, animal, or community habitually eats

Above is the first definition out of the dictionary, why has it got such a negative association?

Based on the above, YES!!!! You are always on a diet so perhaps stop complaining about the diet and start complaining about the type of diet you are on. If your current diet is making you whinge, complain and bitch to the world about, it's probably not getting you the results you want, you’re not enjoying it. I agree, that is definitely something to shake your head at.

Here on out, a diet is what you are eating, be it good or bad! For a healthy gut, healthy body and healthy mind we need to be eating the right foods for us. If you are eating incorrectly, we won’t get results, we won’t feel great and we won’t stick to it. We need to be eating what works for us, our digestion, our body type,your gender, our age, our current weight, the list goes on. 

Your eating plan (nutrition plan or your diet) needs to be something personalised for best results, something that you like and especially can sustain. This will get you results but in a way that makes you smile and enjoy. That sounds a heap better than cursing the kale because your diet made you do it! I know which one I’d prefer. So stop getting off the shelf, off google, off a friend eating plans and get one for YOU!

Cheers

Here are 6 reasons why people have a coach and why you may get a lot out of having one. 

1.To make YOU better.  A Coaches role is to improve performance, all Coaches specialise in different areas. For some it’s work, management, health or mindset. For example an AFL team has multiple coaches for the different roles within the team. What areas do you need help with?

2. They give feedback. You may have the best and most supportive family and no matter how much they tell you, there is still that slight inclination that your outfit doesn't look great. A coach will give you honest and constructive feedback at times even when you don’t want to hear it. 

3. Gain Knowledge. Coaches have knowledge, experience and qualifications in areas you don’t. This is something you can definitely benefit from. Why work endlessly hard for something when answers can  be right in front of you?

4. Bounce ideas off. As a Coach we want to educate and empower you, therefore if you have an idea, voice it. Seeing you initiate some steps and ideas shows that the time you are spending with the Coach is paying off. 

5. Accountability. Coaches will hold you accountable and when you have accountability you get stuff done. Less procrastination and more action. 

 6. Positive reinforcement. Another function of a Coach is to give positive reinforcement when you are heading in the right direction. If you aren't quite seeing results  they are there to help keep you focussed and motivated. 

Cheers

Chris

I was messaging with a new client the other day and she was so relieved having contacted us. 

She said that she had to take some super deep breaths, put her big girl pants on and reached out to us. My message back had a tick in it, her first and hardest step was taken. 

This isn’t the first time I have had similar conversations with people. Owning a gym I see it sometimes, multiple times per week. That relief of opening the door and stepping in. You are not just taking that first step towards something new but it is also stepping away from the old you and the comfort zone that you have been in for far too long.

No one ever failed by taking that first step. 

The first step analogy isn't something new and can be linked to Mythology and indepthly studied by Joseph Conrad who popularised it with his 1949 book, The Hero with a Thousand Faces. Here are a few examples you may resonate with. 

• Star Wars. Luke is called up to take on the Empire, Obi Wan asks for his help, he makes excuses, blames the harvest etc. He then makes the decision, takes the step and goes to Mos Eisley and off we go. 

• The Maxrix. Neo (Mr Anderson), is in his normal boring ordinary life, hacking and working at an insurance firm. He then meets Morpheus and is given the choice to take the first step with a pill, away he goes. 

• Wizard of Oz. Dorothy, meets Glenda the good witch after committing 2nd degree murder, gets a new set of ruby kicks and is presented with the yellow brick road. She again shows some resistance and excuses but with the nudging of some questionable little folk she starts her journey, again with that first step. 

Whether it’s starting a new exercise program, a fresh nutrition plan or approaching a coach, the first step is always the hardest. Generally the harder it feels, the more necessary this step is. 

Nothing grows in your comfort zone and change will not happen in your comfort zone. 

Reaching out to us is not a sign of failure, it is the complete opposite. You have taken the first of many positive steps towards self improvement and a better you. 

Cheers

 The basics of losing weight is universal you need to burn more than you consume. To do this you need to look at your nutritional requirements, your daily caloric expenditure, and your bodies metabolic rate. Confused yet? No shit!

There is so much information out there and I hope this can quash some of it for you. Yes, you need to burn more calories than you consume to lose weight, absolutely. And there are ways in which you can increase the calories you burn and create an increase in your metabolism through exercise. The aim of exercise is to build metabolically active tissue, as this burns calories even at rest, so let’s explore 2 types of exercise.

CARDIO

Cardio is also called aerobic exercise and is a great way to burn calories as long as it’s done correctly. Aerobic exercise burns more calories whilst exercising compared to a strength workout, it increases your overall fitness as well as strengthens your heart and lung function. BUT strolling around the block or taking the dog for a walk usually falls short of the level we need to make cardio work for us. For those who are opting for a stroll around the block instead of doing an online zoom classes or some form of hiit/resistance style session, you are potentially leaving yourself short and nudging the weight loss equation in the wrong direction.

As a guide, we want to be walking for minimum 20mins (ideally 30) every day or so at a steady pace, a pace where you can just maintain a conversation. If its easy to talk, you are not working hard enough. Finally, cardio does have benefits and should be a part of everyone’s fitness regime but one really important point to note is that with cardio you only burn calories whilst you are moving, therefore more is better and if it’s your only exercise you will need to do a lot, this can become time consuming and where strength training comes in.

STRENGTH

Strength training, also called resistance training is exercise performed with a weight or resistance. This can be body weight, kettlebells, resistance bands, another person, or free weights. Strength training has a stigma associated with it and it needs to go. This type of training won’t bulk you up, you won’t get big muscles, lose your neck in between massive shoulders or get a deeper voice, lol. There are many other variables that need to work with strength training for that to happen so please, please understand this. Strength training improves joint function, bone density, muscle, ligament and tendon strength.

As we get older, all of us lose muscle and bone mass, especially women and strength training is what can improve our chances of a fit, healthy and active older age. Strength training also creates an increase in your metabolism long after your workout therefore burning more calories compared to cardio and usually with less time exercising. How? Well, after your workout the muscles need to repair damaged muscle fibres and therefore require fuel to action this. As you also lose weight (fat) and become toned your metabolism will increase as these toned muscles need more fuel than unfit muscles.

To summarise we need a combination of aerobic and strength training to have a good balance and edge towards ensuring we are in a calorie deficit and therefore burning that additional fat stores as a fuel source. As mentioned above, the aim of exercise is to build metabolically active tissue, as this burns calories even at rest. Workouts and programs that we can create at YourHWC are an excellent combination of these and as a result I highly urge you to not just treat lockdown as a break, losing the muscle tone you had, the kilos lost but instead turn it around and take back the control over your health and fitness. Why not do what works? It seems straight forward to me. I’ve heard clients say that online training or workouts at home don’t motivate me. NO, they don’t motivate you, they are simply a tool, what should motivate you is:

- Getting results

- Losing weight

- Feeling good about yourself and how you look

- Getting fitter

- Sleeping better

- Less stressed

- The best version of yourself

Yes, its not the same as the gym and you have to deal with the kids, the dog etc. These events around us maybe here for some time but it’s got to be better than having to restart, reset and refocus after every time there is a lockdown.

Some other points to note:

- Your workout accounts to a small amount of your daily calorie expenditure (10-15%). Your bodies general functions for life will burn the most of these so don’t feel you necessarily need to train 5-6 times a week to hit that those targets.

- In addition to 45mins of exercise (ie a class) aim for 10,000 steps per day

- Drink plenty of water

- Get lots of sleep, good sleep

- Turn off devices

- Every meal should have, protein, fats & carbs (mostly in the form of vegetables)

I hope this inspires you to consider your current exercise choices and have that breakthrough that gets you back on track, kicking goals and aiming high. If you are interested in one of our programs please book your Free 20 minute discovery session and see how we can help you on your journey.