GetFit Top Tip

Berardi’s Law
by Dr. John Berardi If a food is in your possession or located in your residence, you’ll eventually eat it. If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices. If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean, look under his bed.

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At last we have the science and the media to confirm what I have been saying for years!

Limiting egg consumption has little effect on cholesterol levels, research has confirmed.

This has been an accepted fact for many years by top nutritionists and fitness professionals, but the bad publicity that eggs have received has meant an uphill struggle for us to convince people that eggs are actually an essential part of our diet and should NOT be limited.

I eat at least 3 eggs a DAY!

My cholesterol levels are just fine, because the rest of my nutritional habits are sound.

If you are eating large amounts of saturated fats then high cholesterol levels may very well be an issue for you, but it has nothing to do with the humble egg, which is…

‘packed with nutrients’

Eggs contain many vitamins. In particular, they are source of various B vitamins and are especially rich in vitamin B2 riboflavin, and vitamin B12.  Eggs are also a rich source of vitamin D and they also contain vitamin A.

Eggs contain many essential minerals and trace elements, including phosphorus, iodine and selenium and iron and zinc are present in smaller amounts.

Read the report from the BBC website, follow the link below:

Regular Eggs ‘No Harm to Health’

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The Critical Meal
by Dr. John Berardi Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overfeeding. Be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some cheese, some dairy like plain yogurt or cottage cheese, some lean turkey bacon or sausage, or even a protein shake on the side. Men should be shooting for 30-50 grams of protein and women should be shooting for 20-40 grams of protein in this meal.

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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.

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Cook Once, Eat Twice
by Dr. John BerardiTo insure that you eat a healthy lunch during your busy work or school day, double-cook dinner each night. Simply cook a double-portion of each dinner meal and eat the second half of dinner for lunch the next day. This is, of course, assuming your dinner meals are complete and contain a complement of protein, carbs, fats, and fruits and veggies.

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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.

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Well here we all are, January 2009, the new year and a happy new year to you!! Now that we have the pleasantry’s out of the way lets get down to the nitty gritty.

 On average over the festive season it is estimated that the average amount of weight that we put on is just over 3 kilos. This could explain the fact that the majority of New Year’s resolutions are to get fit/loose weight or some variation of the same meaning.

Now we have all seen it and we have if were honest probably all done it. After the initial month or so and maybe even sooner, you’ve guessed it, it has petered out and probably come to a complete halt. Bye bye new years resolution 2009 and bye bye a fitter healthier you. So what happened? Scroll down and take a look at the most common reasons why people will fail their training programs, how many apply to you??

The top two excuses we here from clients has got to be 1. I have been busy and 2. I have not had time. These two can also in some cases just mean a lack of motivation. They are quickly followed by, I have been busy at work, been busy with the kids, been busy with house chores, cooking, shopping etc, and the list can go on. These can all be genuine excuses.

If we have  a busy lifestyle and you find your self using the above excuses then taking on a training program is not going to work, why because when we use the above excuses it shows we have not planned and organized our time effectively as we could, even if we have taken that first important step and wrote down what we need to get done in one week or even one day, how many do you cross off, and how many have you put off to another time, which leads to another reason why we fail, not taking ACTION! It’s all well and good sitting down and organizing what you want to accomplish, if you do not action it, it amounts to absolutely NOTHING !

All this organizing and actioning can make for an even more busy life. Where has the extra time come from for your training? If your training has just been added on to your endless to do list then it will end up after a while just being forgotten. The mistake made is not sacrificing something else. If we want to add a training program into our lives something has got to give, maybe take it away from those TV hrs!!:o)

If after all this we have time for a social network of friends and family!!, are they being supportive or just being negative, will they help us out once in a while to help us reach our goals and dreams or will they be that niggling voice saying “oh don’t be boring have another drink “, “have a piece of cake it’s my birthday”. Yes negative peer pressure can stop us from succeeding too.

 So let’s be honest now, how many applied to you??

 Now that you know what to avoid to stop you from succeeding there are no further excuses! and all I can do is wish you good luck in your 2009 new years fitness resolution.

All the best Marie

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Omega 3 Snacks
by Dr. John Berardi Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.

While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?

How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.

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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.

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I have now been in the Personal Training business for about 1.5 years. I have had very successful clients who have followed everything I have asked them to do but I have also unfortunately had less successful clients. So what happened to these less successful clients?? Well, when they came to me they obviously had some kind of goals or else I wouldn’t have taken them on, So down the line what happened to the passion and want to reach these goals???

As mentioned above we do need Clients to follow ALL our guidelines to have a successful result of our training. Quite easy really if these guidelines aren’t followed then the results will be less or none at all.

First off a Main Goal needs to be determined. If you don’t have a goal it would be like sewing without thread. What is the goal: weight loss, fat loss, more muscle mass, functional abilities, confidence? Why is this goal so important? And when should it be reached? And HOW will you feel when you have reached it? Write all this down and you have won half the battle. To win the whole battle make sure do READ your Goal EVERY day and FEEL Passionate about it.

NutritionJ, Interesting subject. To make it easy: There is no possible way to OUT TRAIN a BAD DIET!!! So if fat loss is wanted you have to eat regularly and Make GOOD choices. Put diesel in a Petrol tank and see what happens. How is the body supposed to function in the best possible way if it doesn’t get the best possible fuel??

So eat Often, Eat Clean and Drink lot’s of water and you are closer to the body you dream of.

First, second, third and fourth week goes by and all Training sessions asked where done but unfortunately not much happened in these 4 weeks so client gets pissed off, lose motivation and lack of faith and training goes downhill. For some people the metabolism takes longer to kick in. It is something that doesn’t happen over night.  For people with a lot of extra weight it is obviously easier to start losing. Think like this: It probably took a while to put the weight on so let it take some time to get it off. That way it will be so much easier to maintain. Keep Training Smart and the Results will come.

It’s busy at work. Your husband needs his shirts ironed. Kids need to be driven here, there and everywhere. Food shopping needs to be done. Cooking needs to be done. Cleaning needs to be done and on top of that you are asked to do several tasks and workouts and eat healthy and stretching and you just wonder how you are going to get through it all.

It all comes down to the Magic word of Planning and to have a Strong Support Network around you. Think of ways to make things easier for you. Tell people that you are starting a new health regime and that you need their help to not fall back into old habits. Maybe your husband can iron his own shirts. Maybe you can start sharing driving with someone. Have a cooking day where you prepare for the week and freeze or just have ready chopped up vegetable and fruits etc. Have snacks ready at all times in your bag and in your car. Be Prepared!

Jess

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Fat Recommendations - How To Meet Them
by Dr. John Berardi So how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it’s important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.

Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

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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.

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Increasing Water Intake
by Dr. John Berardi Sedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

Since following these recommendations can prevent dehydration and can actually assist with fat loss, you’d have to be a desiccated fool to ignore them. However, try as they might, some individuals find it difficult to ingest up to a gallon of water per day. So try out these three proven strategies for increasing water ingestion:

• Drink cold water - cold water is more palatable, improving ‘mouth feel’ and ingestion
• Add lemon - lemon increases urge to drink and also kills bacteria
• Chuggables - always carry some sort of jug of water around to ensure you’re drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.

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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.

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How Much Water?
by Dr. John Berardi You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.

Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)

Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)

It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:

• Sedentary individuals drink at least 2L or about 8 cups of water per day
• Athletes in normal climates drink at least 3L or about 12 cups of water per day.
• Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

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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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