Simplify

There is not one of us in this world that does not get to a point somewhere in life where we feel overwhelmed with what's going on around us.

This comes about from many things, but in my experience it comes about from either change or from a to do list that gets bigger everyday without achieving anything.

Our expectations of being there for everyone and doing everything humanly possible, in an immediate time frame, starts to take its toll and we get so involved with it all that we don't stop to smell the roses.

Taking time out for ourselves and simplifying what is right in front of us is really important.  Not just when we are 40 years of age with three kids, a dog, two cats and working full time, but even when we are 20 years of age and full of life without fear, we need to learn to break down the stresses around us.

Simplify what you have in front of you and take it for what it is.  Don't create mountains out of molehills.  Deal with the issue, or change, for what it is.

Change is needed and change is required to live and grow.  Every day we make a change.  We select different shoes to wear, a different jumper to put on, or a different lunch to have.  We are always making a change.  So why when there is something we deem significant, we find it hard to make a decision on?  Yet, it's just change.

When we have to make a decision on something we can't foresee the impact or the result of, we tend to have to think about it more.  This makes us sensible decision makers.  However, when we end up with a lot of these, it becomes overwhelming, to say the least, and the pressure to make the right decision becomes enourmous.

Take a step back and simplify what you have in front of you, and some of these decisions can be made with ease.  Communicate with those around you, speak of the facts, speak of the feelings and put it all out on the table.  Making a decision will be easier.

Keep it simple.

Keep it real.

Be the best version of you.

Eating Out

Takeaways and eating out are a big part of our Kiwi lifestyle.  We really enjoy heading out to the local for a cold beverage and some tucker, getting updates that social media have already highlighted to us, and having a chat amongst friends about life in general.

For those who may not know, there are many cafes and restaurants that accommodate a clean eating lifestyle.  These guys may seem few and far between but they are becoming more prominent.  The already established cafes and restaurants are also starting to accommodate for the healthier lifestyle so there are definitely more choices around if we simply look hard enough.

Most places these days, and dare I say even the big gold M, are selling salads and wraps.  Even though these are the better option, in those particular takeaway places, some of these still contain processed foods, sugar and those questionable additives that make them tasty and not so good for us.

So, what is out there now that you can go to for the healthier option?  Here are a few to get you started.

• Pita Pit
• Bird On A Wire
• Little Bird Unbakeries
• Tank
• Bowl and Arrow
• Catroux
• Mondays Wholefoods
• Revive Cafe
• Habitual Fix
• Wise Cicada

Visit one today or on the weekend and find out which ones you can have as a go to when things get a bit tough.  If you know of any and want to share, flick me a message and let's tell more people about the healthier options in our beautiful paradise.

Have a great week and keeping working hard on being the best version of you!

Ketosis

I've had many people ask me over the last few weeks about ketosis and whether they should be on the ketogenic diet to lose weight.  So I thought it best to sit down and just explain a few things before you jump on the bandwagon.

Firstly, I'm no doctor or nutritionist, I'm a personal trainer and my writings are of my own knowledge and experience with ketosis.  I am well informed and do also have my own opinion about diets, but what I want to do here is educate, and not so much as tell you what to do.

So, here we go.

Ketosis - What is it?

Straight from Wikipedia - Ketosis is a metabolic state in which some of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides most of the energy.

Layman's terms - Ketosis is a metabolic process that our bodies do to keep working when we have restricted the number of carbohydrates we feed the body.  When the body doesn't have enough carbohydrates to burn for energy, it will turn this process on to burn the fat instead.  In this process it makes ketones.

Our bodies in general automatically control how much fat to burn when it is being fuelled with a healthy and balanced diet.

When we change what we put into our bodies, the body will have a reaction to that.  Be it with unhealthy food or healthy food, supplements, antibiotics, etc etc.  When we deprive the body of carbohydrates, the process of ketosis kicks in, so it can use the fat we have for energy.

When getting yourself into ketosis you need to be mindful of how your own body will react.  For some people, being in ketosis and fully restricting the body of carbohydrates means they may not be able to do anything more than a light walk (because the don't have the energy to do anything further).  Some may feel fine and get away with more.  Planning is the key to a full on ketogenic diet as you need to make sure you have the fuel required to be active.

There are many forms of low carbohydrate diets, that are not as strict as a full on ketogenic diet, and these are a good way to help put yourself into ketosis.  The most common one nowadays is the Paleo Diet.  With the combination of a low carbohydrate diet and exercise, you will be able to help your body into a state of ketosis without feeling the affects of being light-headed.   Some people even include fasting days to help the body hit ketosis during their diet.

With all the above being said, it is natural for our bodies to use carbohydrates as an energy source.  The "low" part of a low carbohydrate diet represents the consumption of good carbohydrates.  To be more clear, there are natural carbohydrates and processed carbohydrates.  The natural carbohydrates are essential for our body and we need them for energy, the processed carbohydrates are not needed, but the supermarket shelves are full of them!!

In the words of Ben Warren, from BePure;

• Good carbohydrates - vegetables, fruits, beans, legumes, nuts, seeds and limited amount of whole cereal grains
• Bad carbohydrates - anything processed with added sugar

So, for those who are frantically looking at losing weight, yes, a ketogenic diet or low carbohydrate diet will be helpful, however, educate yourself on fuelling the body right, using the right carbohydrates in a balanced way, helping it work to its most efficient and effective way possible, so that long term you will be able to be consistent with looking after it while feeling awesome and full of energy.

Make sense?  Hope this has helped you understand ketosis a little bit more.  Of course there is plenty to read on the internet, but don't overwhelm yourself!

Have a great week!

Move Move Move

I can't emphasise enough how important it is to remind yourself to just keep moving.  I say this to my Clients all the time.  A half hour walk makes a big difference to your day, and to your fitness, if you continue this daily for weeks on end.

For those with a Fitbit, I'm sure you have learnt to understand the impact of not moving versus moving.  Sitting around at a desk all day and then heading home to cook dinner and sit in front of the TV, may only give you around 5000 steps.  This is half the recommend daily step count.

However, for me it is the mindset I'm trying to instil in my Clients.  Making sure it echoes in their minds as often as possible, so even when I am not around they can remember to move their body, some way or another.

Why is it important for us to move every day:

• Improves circulation - vital to get the heart rate going and the blood pumping (delivering oxygen and nutrients to our muscles)
• Improves intestinal circulation - vital for good digestion and encouragement of regularity
• Encourages the flow of lymph - vital in supporting our bodies ability to detoxify, nourish and regenerate tissue, keeping a healthy immune system
• Boosts our energy levels - it is amazing how different you feel after a workout.  By strengthening our heart and lungs through exercise, we are stronger and able to do more
• Enhances your mood - it plays a big part in release stress and release those chemicals that give you a natural buzz

So, how does that sound?  Want to get moving with SiDFiT?

Email me or call me now and let's get chatting about your goals.