GetFit Top Tip

I posted this question on the ForestFit community site the other day for the participants of ForestFit and it has provoked quite a discussion on there. So I thought I would have a go at placing the same on here.

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After a few discussions at this mornings forestfit I have been wondering what women REALLY want?

Being a guy, I am obviously dumb to these things… kind of… I am a sensitive trainer after all!

So the question I want everyone to answer is this:

Who’s body would you have and why? I really want to understand what it is about that person you really like!

There is method in my questions, I’ll ask more later in the week.

Tim

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What I want you to do is post a comment in response to this on this BLOG, click the “Read Users’ Comments” link below

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Fiber Facts
by Dr. John BerardiShoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

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This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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You know when you look for something and eventually you find it right under your nose!!!

I have been searching for ages for a decent recipe book that fits with my principles of common sense nutritional habits for the real world. I have come across lots of recipe books that are very good in theory, but when you have to factor in the time needed to prepare the foods, seek out bizarre ingredients and actually having something that tastes and looks good, many books fall short of the mark.

Well Rosa was right under my nose, she is a performance coach at Dax Moy’s Personal Training Studio in London. Having met her briefly earlier this year whilst being coached by Dax himself, I knew little of her background nor the excellent resource that she has created.

The book 101 Healthy Recipes For The Office contains recipes that can be prepared in 10 minutes right through to those taking 60 minutes when time allows. Each recipe is also “Elimination Diet” approved which is Dax Moy’s signature 30 day nutritional plan. I know many of my Top Tip readers and clients who have downloaded the Corporate Athlete handbook will appreciate this excellent resource.

Check out Rosa and the book at RocoFit

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This might seem really obvious to you, but to me this is such an important aspect of weight management.

I was chatting to my wife this afternoon and we were discussing the meal we had last night. We try to make an effort to have at least one night during the week where we go and treat ourselves to a meal for two at a nice restaurant. We don’t necessarily worry about the type of food we eat, or that we might have a glass of wine or beer with the meal and we will have a dessert too.

The meal we had was a Chateau Briand shared between the two of us, a fine piece of meat, vegetables and all the trimmings. It tasted fantastic, was loaded with calories and we probably ate too much of it. However I think the most important part of it was we “Planned to fail”!

My wife then told me about something that happened this morning in the office, someone came round with cream cakes, with chocolate and all sorts of stuff like that, without hesitation she ate the cake without any conscious thought of what it would do to her. The cake probably didn’t have as many calories as the nice dinner last night but was more likely to be many times more damaging. Why? This time she just “failed” it was not planned.

How many times today have you just eaten something just because it was there, you ate it with no regard for the consequences, it was a completely subconscious action?

The secret to succeeding with nutritional habits to support your fat loss goals is in the planning! Knowing exactly when you will fail, plan to fail then make sure every other feeding opportunity is thoroughly planned.

Not to say I am perfect, I do still have situations were I fall victim to eating completely unconsciously but so long as the majority of my meals are planned I stay on track with eating better.

Obvious maybe? Try a little planning yourself this week!

Tim
GetFit.lu  Fitness Professionals

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ForestFit June was a sell out, 20 folk are currently being trained 3 times a week by GetFit.lu

Here is what some of them are saying:

“Today’s session was great, I can already feel my body - I think the next thing I’ll be doing today is going through my drawers trying to find that muscle cream “

“Although enjoying just everything, Forest (left) is also my favourite. Am always a bit scared of everything other than the Playground LOL, but Forest (left) gets my adrenaline (and challenging myself to get out of my comfort zone ) “

“This morning was fun, it doesn’t seems as hard when there are games and races involved although its still a good workout My arms will be sore tomorrow though! “

“I can feel myself getting stronger each week and with that comes an increased confidence to keep pushing myself, resulting in increased satisfaction, so all in all a win-win situation. While I am by no means the fastest/strongest person in the group, I still feel like each time I have pushed myself further than what I thought myself capable of - I have never once gone home thinking “that was easy”. Which goes to show how well you have designed these workouts, since there are obviously different levels of competence within a group that have to be taken into account.”

July is now open for registration over at http://www.forestfit.com

Reserve your place today!

Tim
ForestFit

PS. We are not doing an August group, so this is your last chance before we break for the Summer!

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Change the Icecream into this really nice and healty alternative:

4 Portions:

2 avocados

2 cups frozen mango or other berries

1 cup Oats Milk/Soy Milk or Spy yoghurt

Mix in a mixer and serve straight away or freeze it and use it later as ice cream.

Decorate with almond flakes and a few pieces of frozen mango or other berries or be naughty and serve with dark chocolate flakes….:)

Yammie!

Jes

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Most abdominal exercise machines, gadgets and devices are pretty pointless when it comes to actually providing adequate exercise. However there are one or two which I think are actually worthwhile, one being the stability ball which is probably the most used piece of equipment in my gym!

The other may surprise you. The ab wheel is actually a startlingly useful piece of kit and proves to be a great abdominal and core exerciser.

Don’t know what one looks like? Well it is basically a single wheel with two handles to hold on to. see pic below…

Whilst it doesn’t really fit the bill as a multi purpose piece of exercise equipment, like a stability ball or a set of dumbbell it does provide a progressive intensity exercise for the core musculature in your body.

If you don’t want to buy this item and you have a barbell with detachable weights then you can achieve the same result.

The exercise normally associated with this item is the ab rollout. Where off the knees you hold on to the handles and roll the wheel out as far as you can and then roll it back to the start position. To make it harder, lift yourself up on to your toes and do the same exercise.

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Eat Fat, Lose Fat
by Dr. John Berardi To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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I sometimes wonder if there are any specific rules or regulations on what is OK and what is not OK in the gym/other public changing rooms/showers. Well, I certainly know what I think is OK and defiently what I think is NOT ok to do. Especially living in Luxembourg I sometimes wonder. See I am Swedish and I know what it’s like in Sweden, there are certain things that are ok and other things you don’t do and it kind of just comes naturally. So seeing as there are so many different nationalities in Luxembourg there are bound to be different views on things. Obviously it’s got to be depending on what kind of person you are aswell but still, would be interersting to know.

Anyway, I as a Swedish Woman of 31(((aaaarrgggh, did I just go public with my AGE???)is now going to List some of My DO’s and DON’TS:

1. If the changing room is full of people and people are starting to line up outside the showers, maybe it’s time to hurry up and have a shower…We all have somewhere to be so for me this would be a definite DO.

2. Try to keep your things to yourself and DON’T use up all the hooks and benches for only your things..Be considerate.

3. Definite DON’T: Please don’t PEE in the showers especially if Someone else is showering next to you, there are TOILETS for that kind of thing.

4. Ok, this is a tough one..Shaving!!! Personally I don’t mind if people are shaving upper body parts but PLEASE No bikini lines and legs and so on infront of me…That’s more of a do at home thing…for me anyway.

5. Clipping nails and tonails…….NOPE!

6. Fart….No thanks, another thing for the toilets!

So there, all in all: Public Changing rooms and showers are for a quick shower, cream yourself in, put some makeup on and fix the hair without being in anyones way.

What do YOU think? Please comment and it would be nice to hear a guys view on this matter aswell:)

Have a Good Day and Be Donsiderate!

Jess

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Oh dear you must really hate your body…

Jess and I want to run a Hardcore version of ForestFit. The basic premise being the hardest, most evil exercises we can come up with for 45 minutes each Wednesday evening at around 19:30 in the evening. Once again out at Bambesch.

We promise that every part of your body will hurt the following morning, and you’ll feel like you have been hit by a truck!

We haven’t got a web page up for it just yet, so to get your Preferential invite to this group you need to tell me why you think you are Hardcore enough to join us from next Wednesday evening, drop me a quick email, message title: ForestFit Hardcore…

to the following email address tim@getfit.lu

There is a disclaimer to this: You will be in pain, we will push you hard, probably beyond your limits, so you are coming at your own risk.

Tim

PS. We will limit the group to only EIGHT people and the price will be 76 Euro for the June ForestFit Hardcore

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