"If nothing changes, nothing changes!"
"When we wake up in the morning,
we have two single choices.
Go back to sleep and dream,
or wake up and chase those dreams."
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Important Tips:
1. Keep a diary
2. Eat breakfast every day
3. Eat 5 smaller meals, rather than 3 larges ones each day;
4. Don’t skip meals: if you are busy be organized;
5. Eat dinner (last meal) before 7.30pm (where possible);
6. Use low fat varieties where ever possible ie cheese, milk, yoghurt, ice-cream;
7. Cut the fat off meat and the skin off chicken before cooking;
· Use low fat cooking methods:
· Meat-grilled, dry baked, BBQ
8. Vegetables: steamed, boiled, microwaved, stir fried
9. Avoid cakes, chocolates, biscuits, tarts, pastries;
10. Avoid deep fried foods eg chips, fish in batter
11. Eat heaps of fruit and vegetables;
12. Eat wholemeal/multigrain varieties of bread/rice/pasta;
13. Look at fat and sugar contents of food when shopping-the amount of ingredients is always listed in order of most to least;
14. On the ingredients list, other names for sugar include: sucrose, fructose (HFCS), dextrose & glucose;
15. Use tomato based, not cream based sauces;
16. Use home-made low fat dressing on salads (if any) e.g. balsamic vinegar, extra virgin olive oil;
17. If not eating meat, ensure you eat appropriate high protein alternatives;
18. Drink at least 2 L (8 large glasses) of water per day-more on an active day;
19. Cut down on alcohol (RULE: aim for 2 glasses per week);
20. When drinking spirits choose diet mixers;
21. Choose appropriate take away foods and make sensible choices when dining out. (Refer to Tips for eating out and take-away)
22. This is not a fad diet; this is an eating plan for life. The bottom line is that as long as you eat a balanced diet full of a good variety of fruits, vegetables, nuts, seeds, whole grains, legumes, meats, dairy, eggs etc you will obtain all the nutrients your body needs to operate efficiently.
Nutrition
No matter how many hours you train with Jigsaw Fitness, there are many hours a week that you are away from the Jigsaw Fitness environment. When you are under the guidance of your trainer you are doing all the right things. Exercise is obviously very important for losing body fat and building a strong, lean body, but always remember that proper nutrition is just as important. A lousy diet means a flabby, unhealthy body, regardless of how often someone works out. Outside the Jigsaw Fitness doors is where you need to be in control of what you put in your mouth to achieve your goals. You need to be aware of what you are eating and drinking as well incorporating exercise to achieve your goals.
Jigsaw Fitness has a nutritional package that provides you with the information you need on nutrition and eating. Sharon will provide you with what you need to stock in your kitchen, what your daily food allowances should be, important tips like keeping a diary, drinking 2L of water per day, eat more fruit and vegetables, less bread, rice and pasta, small frequent portions are just to name a few, tips on eating out and take-away and the pros and cons of alcohol.
Goal Setting
The most effective way to achieve your goals is for you to create a healthy balance between appropriate exercise and correct eating.
Jigsaw Fitness will assist you in making your goals specific which will allow us to accurately measure whether you are achieving them. An action plan is developed to achieve your goals and to ensure it is done realistically and in a timely manner. Just ask about our initial consultation.
Exercise
There are some pretty compelling arguments in favour of regular exercise. Also there are some compelling arguments for the type of exercise you are doing to help you to lose weight and sculpt your body.
Interval training is the best! Our bodies are designed to perform physical activity in bursts of exertion followed by recovery, instead of steady state movement. Variation is one of the most important aspects to consider in your training.
Benefits of varying the types of exercise on our bodies also include: sustain weight loss, to increase your metabolic response to help burn fat, improved immune function, sleep better, increase anti-oxidant production and an anti-inflammatory response, reduce risk of joint wear and tear, reduce muscle wasting, a more efficient nitric oxide response which encourages a healthy cardiovascular system, fight off depression and increase the capacity for the heart to handle life’s every day stressors. Other benefits are that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
Try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.
Mission Statement
Your goals are our goals. It is our priority to assist you in meeting your goals and aspirations in healthy living. Whether your goals are weight loss, increased fitness, muscle toning or something more specific, our mission is to help you achieve them in an encouraging, supportive, realistic, and a holistic environment.