Are Starchy Carbs Bad for Me?

First of all, keep in mind that carbohydrates are not bad foods. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However not all carbs are the same. There are different categories which are:

  • Simple carbs – table sugar, honey, lollies, candies, cakes , pastries
  • Starchy carbs – grains (rice, barley, wheat, rye), beans, potatoes, corn, peas
  • Fibre-rich carbs – veggies and fruits
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Got Questions?

If you have just started a new exercise routine, it is normal to have a million questions. I have answered a few of the most common questions I often get. If you have any other question, please post it on the comments below and I will get it answered for you.

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Creating Healthy Habits

The topic of the day is How to build the habits that will bring you closer to your long-term goal.

Why is this important? Because results come from small actions performed consistently over a long period of time. If you transform those little actions into habits, it becomes much easier to incorporate those changes into your life. That’s how the real makeover happens.

What exactly is a habit? Well, a habit is a recurrent pattern of behaviour acquired by frequent repetition. In other words, it is a way of programming an action into your brain. That means that it becomes automatic. You don’t have to think about it. You just do it. And saves you a lot of energy that can go into more important activities.

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Fat Loss Habit #1 Exercise Regularly

I believe that you are familiar with the concept of energy balance. In theory, weight-loss happen when you burn more calories than you consume. That generates a negative energy balance forcing the body to used stored energy (mostly fat) to keep you going.

But do you know how many calories you need to burn in order to get rid of a single kilogram of fat? A whopping 9000kcal. That’s the equivalent of 30 hours on a treadmill. That’s assuming that you are not consuming more calories than your body need.

Before you walk away from, listen me out. Don’t get discouraged by the numbers. The good news is that any physical activity can contribute to your daily calorie count. And by physical activity I mean anything that get you moving, not only structured exercise.

Here are my strategies to turn your body into a furnace.

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Weight-loss Starts in Your Mind

Today I want to talk to you about Mindset.

Did you know that your mindset highly influences your ability to get what you want? That’s right. In order to accomplish something, you must first believe that it is possible.

Successful people understand that results depend on effort, and that they can grow and change through the practice of simple behaviours. They embrace challenge as an opportunity to become stronger. Because of this way of thinking, they are highly motivated and are more likely to achieve their goals.

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Have You Heard of Intuitive Eating?

Many dieters tend to develop a negative relationship with food. That’s because diets created the idea that eating is a frivolous habit that should be restricted in order to obtain the perfect body. Unfortunately, most diets completely ignore the body needs for energy and nutrients. Instead, they create the illusion that there are “good” foods (such as cabbage and broccoli) and “bad” foods (such as doughnuts and bread) and you should only eat the good ones otherwise you’ll be condemned to be fat. Therefore, people try to deprive themselves of the foods they love in the name of “fitness.” However, eating only cabbage and broccoli is unrealistic and unattainable.

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Plyo HIIT Workout

Want to burn some serious calories? Then, you must give this one a try.

This circuit is composed of four body weight plyometric (aka, explosive movement) exercises performed in a interval format.

The goal is to perform as many repetitions as possible within the time limit. You also want to move as fast as you can to maintain the intensity high and maximise the calorie burn.

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Meal Makeover

I’ll be honest with you. I love my food. Therefore, the idea of not being able to enjoy it is outrageous to me. As a food coach, I don’t believe in deprivation. However, I don’t use it as an excuse to eat any and everything I see in front of me.

With that in mind, I have developed a few guidelines that help me staying on track when I am choosing what to eat. Because I love cooking, I give preference to homemade meals but I understand that not everyone enjoys the kitchen. The good news is that I can use these guidelines not only when I am cooking but also when ordering food at a restaurant.

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Quick Guide to Healthy Snacking

Did you know that our digestive system was designed to receive and process food every four hours or so?  That’s why we often get the munchies in the middle of the afternoon, between lunch and dinner time.

Hunger is the physiological drive to eat, regulated by internal mechanisms. When we haven’t eaten for a while, body cells become deprived of fuel, which stimulates the feeding centre in the brain to signal us to eat. Therefore, snacking is a way to maintain our energy levels.

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