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Tag: weight loss
November 25, 2021

All Exercise is Good, and Vigorous Exercise is Better

 December 4, 2020 – article taken from Dr Mirkin’s website

A new study suggests that the more intensely you exercise, the less likely you are to suffer a heart attack. Researchers followed 403,681 U.S. adults for an average 10 years and found that those who spent a greater proportion of their exercise time exercising intensely had a significantly lower risk of death from heart attacks than those who exercised for the same amount of time but at lower intensity (JAMA Intern Med, Nov 23, 2020). Those who exercised more vigorously also had a lower risk of death from cancer and lower all-cause mortality during the study period.

Other studies show that people who exercise intensely are significantly less likely to die prematurely than casual exercisers (JAMA Intern Med, 2015;175(6):970-977), because vigorous exercise is more effective in:
• preventing weight gain (Prev Med, 2014;60:131-133),
• preventing heart disease (Am J Cardiol, 2006;97(1):141-147),
• preventing diabetes (Int J Epidemiol, 2012;41(4):1132-1140), and
• promoting fitness and the ability to process oxygen (Med Sci Sports Exerc, 2002;34(1):152-157).
The HUNT study from Norway found that the more fit people are, the less likely they were to develop a first heart attack (JAMA, April 19, 2019). The SUN study from Spain found lower heart attack rates in those who exercised intensely compared to those who exercised less vigorously (Am J of Cardio, Dec 1, 2018;122(11):1871–1878).

Any Level of Exercise is Healthful
A regular exercise program of any intensity is associated with reduced death rate (Int J Epidemiol, 2011;40(5):1382-1400), because a regular exercise program is associated with reduced rates of:
• cancer (JAMA Intern Med, 2016;176(6):816-825),
• diabetes (Endocrine, 2016;52(2):226-230), and
• heart disease (Br J Sports Med, 2019;53(22):1405-1411).
Spending long periods of time sitting or lying in bed increases risk for heart disease (Prevent Med, May 02, 2019).

Benefits of Intense Exercise
Intensity makes all muscles stronger, including your heart muscle. All people lose heart muscle as they age, which increases risk for frailty and heart failure. Strengthening your heart muscle helps you to live a more vigorous lifestyle and to protect you from heart failure. Intense exercise stabilizes plaques in arteries and widens heart arteries to help protect you from a heart attack. One study showed that men with the highest levels of VO2max (a test of oxygen use that is a measure of fitness) were least likely to have high blood pressure, high HBA1C (a test for diabetes), high fasting blood sugar levels, obesity, an abnormal treadmill exercise test, and a high 10-year risk for heart attacks (American J of Cardiology, March 2012;109(6):839-843).

Starting a New Exercise Program
I think everyone should have a regular exercise program, and it is never too late to start. First check with your doctor. If you are not a regular exerciser, you should spend your first few months exercising in your chosen activity at a very casual pace. Stop when you feel tired, your muscles feel heavy, or you feel any discomfort, even if you have only exercised for a few minutes. When you can exercise every day for about 30 minutes at a casual pace, you are ready to try exercising at a more intense level. See my article on How to Start an Exercise Program.

Increasing the Intensity of Your Current Exercise Program
All exercise training is done by stressing and recovering. To increase the intensity of your exercise program, start by taking a harder workout on one day and expect to feel sore the next morning. This is called delayed onset muscle soreness, or DOMS. Go slow and easy for as many days as it takes for your muscles to feel fresh again. You should not take your next hard workout until the muscle soreness is gone. You may need to take from one to five or more easy recovery days before you do your next intense workout.
• When you are training properly, your muscles may feel sore every morning. If they don’t feel better after a 10 minute warm-up, take the day off.
• If you feel pain in one spot that does not go away after you slow down, stop that workout immediately for that day. Otherwise you are likely to be headed for an injury.

Your Intense Workout Days
Always warm up your muscles before you exercise more intensely. Start out by going very slowly for the first 10 or more minutes of your workout. To make a muscle stronger, you have to exercise intensely enough to feel a burning or tightness in your muscles. For non-competitive athletes, you should slow down immediately when you feel this discomfort. Most people will start out by picking up the pace for only about 10 seconds. If you are a runner, cyclist or skater, pick up the pace for a few strides or pedal strokes. Then go slow and easy, and when your muscles feel fresh again, pick up the pace and then slow down. Repeat these alternating bursts of intense exercise (called “intervals”) until your muscles just start to feel heavy and tired, then slow down. When your muscles continue to feel heavy and tired after you slow down, you are through for that day. In the beginning, you may be able to do only a few intervals in a workout. However, with practice you will improve until you can do lots of intervals, perhaps 15-20 or more. Then you can extend the time that you stay in each hard interval, gradually going from a few seconds up to about 30 seconds. If you are not a competitive athlete, there is no reason to stay in an intense interval longer than 30 seconds. Most healthy exercisers will be able to work up eventually to 10-20 repeats of 20-30 second intervals. For non-competitive athletes, there is no need to do more than that.

Your Recovery Days
Expect your muscles to feel tired and sore when you get up the morning after an interval workout. You can try to exercise that day, but you should do so at a slow pace and stop when your muscles start to feel heavy and fatigued. If your muscles don’t feel better after a five-minute warmup, or if you feel pain in any area that does not go away when you slow down, you should stop your workout for that day. Do not take your next intense workout until your muscles feel fresh after you warm up for 5-10 minutes. Most people who exercise for fitness will follow each hard day with one or two recovery days. Competitive athletes are likely to take such intense workouts on their hard days that they may require up to five recovery days before their next hard day. See Recovery: the Key to Improvement in Your Sport

CAUTION: Intense exercise can cause a heart attack in a person who has blocked arteries or heart damage. Check with your doctor before you start a new exercise program or increase the intensity of your existing program.

Lea Wagner No Comments , , , ,
November 5, 2021

Could you be chronically stressed? Is your high cortisol ruining your ability to lose fat as your nervous system is spending too long in a sympathetic state?

Are your high cortisol levels sabotaging your fat loss efforts?

😲The Sympathetic autonomic nervous system or state is our “Fight or Flight” or “Stressed Out” state.
💣It of one of the two autonomic nervous systems which control specific body processes, such as circulation of blood, digestion, breathing, urination, heartbeat, etc.


🧠If in this state for an extended period of time, you could experience:

❌ poor digestion/indigestion

❌constipation

❌diarrhea

❌anxiety

❌ shallow breathing

❌increased heart rate

❌poor quality sleep

❌restlessness

❌ night sweats

❌ decreased libido

❌fatigue

❌nervousness

❌ increased agitation/irritability

❌increased muscle tension

❌increased inflammation and

❌increased susceptibility to infections (i.e., frequent illness).


♨️This will all then derail your fitness goals of weight loss and muscle gain, if not controlled. So we need to manage our stress hormone “Cortisol”.


✅Studies have shown that there is an inverse relationship between Cortisol and Testosterone. Yes, ladies, we need testosterone too. If due to chronic stress, our Cortisol is consistently elevated then our average testosterone levels will then decline. 💯👉This in turn would see you struggling to build muscle and lose fat. 👎 😲

Cortisol draws glucose into the blood, and it just sits there. This triggers the pancreas to release insulin. Usually, this insulin would cause our muscles to draw up the glucose, but in our modern world of non-physical stressors, our muscles don’t need the glucose.

This excessive exposure to unneeded insulin makes chronically stressed people increasingly insulin resistant, and the more insulin resistant someone is, the harder it is for them to burn fat (1,2). Finally, cortisol inhibits the process that creates essential neurotransmitters such as serotonin (3,4). Serotonin is the “feel good” molecule most commonly associated with that feeling of euphoria you get after a good workout. The challenge is that with consistently elevated cortisol levels, the body loses its ability to regulate this and other neurotransmitters properly.

This is why people suffering from depression often show both low serotonin and high cortisol (3,4). This is a dangerous place to be when they need to lose fat because when someone feels stressed out and unhappy, a common solution they look to is to eat.

It doesn’t end there. Serotonin not only helps us feel happy, but it’s also a necessary precursor to melatonin, an important signaling molecule in the sleep cycle. When your body loses its ability to regulate serotonin, it also impacts its ability to make melatonin, and then not only is your stressed-out client unhappy, they can’t sleep either.

THERE IS HOPE – our goal is to get you out of a chronically stressed sympathetic state where cortisol is high all the time and into more of a stress rhythm where cortisol is limited to the mornings and around training sessions. The rest of the time you should be in a parasympathetic state to give your body the opportunity to build and recover.

✅ You need to engage in more parasympathetic (resting) activities. Try yoga, pilates, a massage, meditation, walk in nature. Try Dr Joe Dispenza, Mooji, or John Vincent on YouTube, they have excellent guided meditations.

✅ Aim to get 8 hours of deep, uninterrupted sleep. Start a wind-down routine, turn off sources of blue light (phones, tablets, computers) or put on a filter.

✅ Eat a good anti-inflammatory diet. Some foods that may help to keep cortisol levels stable include dark chocolate, bananas and pears, black or green tea, probiotics in food such as yogurt, and probiotics in foods containing soluble fiber. Don’t forget to stay hydrated.

✅ Exercise -Being physically active is beneficial to health and can improve a person’s mood. The appropriate amount of exercise depends on various factors, including a person’s physical fitness, and these factors play a part in how much cortisol the body will release during exercise. Not intense exercise.

✅ Supplements – Both fish oil and an Asian herbal supplement called ashwagandha have shown the ability to reduce cortisol levels, so taking these supplements alongside a healthful diet could be beneficial.

  1. Geer EB, Islam J, Buettner C. Mechanisms of glucocorticoid-induced insulin resistance: focus on adipose tissue function and lipid metabolism. Endocrinol Metab Clin North Am. 2014;43(1):75-doi:10.1016/j.ecl.2013.10.005
  2. Kersten S. Mechanisms of nutritional and hormonal regulation of lipogenesis. EMBO Rep. 2001Apr;2(4):282-6. doi: 10.1093/embo-reports/kve071. PMID: 11306547; PMCID: PMC1083868.
  3. Tafet GE, Toister-Achituv M, Shinitzky M. Enhancement of serotonin uptake by cortisol: a possible link between stress and depression. Cogn Affect Behav Neurosci. 2001 Mar;1(1):96-104. doi:10.3758/cabn.1.1.96. PMID: 12467107.
  4. Tafet GE, Idoyaga-Vargas VP, Abulafia DP, Calandria JM, Roffman SS, Chiovetta A, Shinitzky M.Correlation between cortisol level and serotonin uptake in patients with chronic stress and depression.Cogn Affect Behav Neurosci. 2001 Dec;1(4):388-93. doi: 10.3758/cabn.1.4.388. PMID:
    12467090.

Lea Wagner No Comments , , , , , , ,
June 6, 2019

Attention lovers of Ice Cream!

🍧🍨I LOVE DESSERTS & ICE CREAM, they are my kryptonite. But what options are out there that are going to allow me to stay within my calorie allowance, and not be packed full of sugar? Well, fortunately, there are many products available now which fit the bill.


👉👉At the supermarket now there are many brands advertising low-fat options. Caution must be taken to check the nutritional information as they may bump up the sugar contents to compensate for the absence of fats. This means some ‘low-fat’ options don’t equate to a healthier overall option because they’re full of sugar.😥⠀


😎For healthier ice cream, look for low intakes of both fats and carbs, while a decent serving of protein wouldn’t go amiss either. While you might be distracted by how many calories some brands advertise, some ice creams still have high sugar intakes, meaning all your calories will be coming from unhealthy carbohydrates and sugars.😝⠀

My new favorite weekend treat – Halo Top Ice-cream


👌In my second picture, there is an analysis done by Choice of the following brands:

  • Ben & Jerry’s Moo-phoria Chocolate Cookie Affair
  • FroPro Chocolate
  • Halo Top Chocolate
  • Over the Moo Choc Choc
  • Skinny Cow Triple Choc Sundae
  • The Protein Pantry Dark Choc
  • Tilly’s Chewy Gooey Choc Brownie
  • WheyWhip Chocolate Protein

Comparison of healthier Ice Creams options done by Choice February 2019


😊Another good option is just making sorbet out of 🍓frozen berries. And by blending a frozen banana, cocoa and a little honey or rice malt syrup you have a low-cost chocolate ice cream. It is amazing, you can’t even taste the banana.

If you are interested in a healthier lifestyle and combining it with an exercise program tailored made for you, please drop me a line https://www.fabulousphysiques.com.au/contact-me/

Lea Wagner No Comments , , , , , , , , ,
February 11, 2019

Long Term Weight Loss! My clients success story

What an amazing weight loss transformation! He is almost unrecognizable.

 

Jeremy’s body transformation is inspiring

Meet Jeremy, this is his story, in his words. He wrote this testimoniel back in December 2015. He is still training with me now (February 2019), 4 days a week and has lost nearly 30kg (fluctuating a little over Christmas)

“I was fat. Now I’m not so fat, and well on my way to being not fat, if 12 kgs in as many weeks is anything to go by. I think it is. Perhaps I’m easily pleased, but I think it’s a fair measure. And I dig the idea of ‘not fat’. ‘Not fat’ sounds great.

But it’s no solo flight. Not for me, at least. I’m not sure
about you, but I need motivation, and something to keep me honest.

I’ve tried the cattle class gym thing numerous times,
saddling up in the same paddock as all those well-kept, well shorn, finely sculpted
folk. You know the type. There when you arrive, there when you leave — do they
even sleep? — never swaggering too far from their own reflection, and
bellowing like a heifer in heat. The only thing larger than their guns is a
phone full of selfies.

So, what to do?

I needed something — or someone — to keep me accountable
and comfortable at the same time. And confident. That’s crucial as well.

Cue Lea. She does that for me (and her private gym — yay!).
Thanks, Lea. You’re very welcome, Jezza. See? Lea’s good like that. She’s an
honest broker.

I confess I struggled at first, putting in the hard yards
with little result. It was all a bit of a head scratch. But then I happened
upon a radical idea. When Lea said “try this… get your bloods looked at,
check your levels, eat less of this, more of that… definitely none of that,
what were you thinking?” — I took her advice. And with a wave of a
not-so-magical-scientific-wand, I shifted from rotund-puffin-mode to
Wicked-Witch-of-the-East-I’m-melting-mode. P.S. Despite what the story might
suggest, water’s your friend.

Seems like the ‘P’ in Professional Trainer actually means
something. It’s not window dressing, after all. Well, certainly not in Lea’s
case.

You obviously have to put the effort in. There’s no secret
sauce on offer here, but Lea will definitely help you get your particular
recipe right. Sure, she trains well shorn set as well, but happily  took
on a shlob like me with a smile on her dial. She’s loves a challenge. 😉 Just
listen, apply, and the results will come.

So, if you’re like me, and you need someone there to push you, keep you motivated, keep things fresh, and you’re not a fan of cattle class, then I can’t recommend Lea strongly enough; though I suspect she’ll fix that too — the strength bit, that is.”

How did he do it?

Wow impressed with Jeremy’s nice arms while he was doing bent over extensions

Love that shoulder and tricep definition.

Simple, he started fasting.  Using the Dr Michael Mosely method of 5:2.  Two days a week, he eats only 600 calories.  The other days are fairly free, but still healthy.  He only consumes alcohol on rare special occasions. 

4 Days a week he trains with me.  We do a combination of traditional weights, circuit training, super sets, push / pull days.  All sorts of exciting things.    I mix up the repetition protocols to always shock his body.  You need to be uncomfortable to create change.  

Jeremy has found a healthy weight loss and fitness regime that suits his lifestyle.  This is not a diet, exercise is not a chore.  This is his life.    He also plays sports twice a week.  

I am so very proud of Jeremy and am honored to have been a part of his transformation into a fit and slimmer version of himself.  

 

 

 

If you are ready to start your transformation, contact me today !
Lea Wagner No Comments , , , , ,
December 11, 2018

In Menopause? Hit the weights, not the treadmill

🙂Ladies are you menopausal? or post-menopausal? Research suggests that you should be hitting the weights, not the treadmill.  This is great news for me to hear.  As ONE (1) I am 50 & currently going through menopause & TWO (2), I am a Personal Trainer who loves strength training.  

👩Janet Viljoen, a Research Fellow in Physical Activity & Health at Rhodes University found that Women over the age of 50 should try lifting weights and doing other strength training exercises if they want to kick menopause symptoms. – weight gain around the belly, knee, back & hip pain, inability to climb stairs or get up from the ground with ease, less confident, unhappy, loss of muscle mass, osteoporosis & mood swings. Happy days 😫

🏋️Their study looked at how 30 minutes of strength training, five times a week, could benefit a group of women aged 55 to 65. Performed at a moderate to high intensity.
–
👍The women exercised in small groups with a personal trainer doing exercises that targeted their upper bodies, torsos and legs. The programme got progressively harder as the two months went by. 💪

😜The women in the study were more confident, happier – and even received compliments from their partners. 😘And after 3 months on the programme, they had lost significant centimetres from their waists.

A paper published in the National Center for Biotechnology Information by Nalini Mishra, V. N. Mishra, and Devanshi stated that “women can enjoy a good quality of life after menopause even without hormones. Research indicates that postmenopausal women who engage in the comprehensive exercise program, benefit by maintaining a healthy body, bone density levels, and good mental health. Osteoporosis, the greatest ailment in older women, can be kept under control with exercise. Even a moderate exercise schedule can not only keep the weight in check, but it also lowers the risk of stress, anxiety, and depression, all of which tend to show up liberally during and beyond menopause. Exercise works by improving muscle mass, strength, balance, and coordination. Therefore, unlike treatment with medicine, exercises work simultaneously on various aspects of one’s health.”

“An effective exercise prescription may be resistance and weight bearing exercise three days a week (on alternate days). Care should be taken to do the exercise for all the muscle groups by rotation preferably with a trainer. Brisk walking at the speed of five to six kilometres per hour, cycling, treadmill, gardening or dancing may be done on the remaining days of the week.”

“Warming up beforehand can help to reduce exercise related injuries and pain following exercise. One should aim for two hours and 30 minutes of moderate aerobic activity each week. Other deep breathing, yoga, and stretching exercises can help to manage the stress of life and menopause-related symptoms.”

It is never too late to start exercising.  Contact me today so we can put together a plan together to get you healthier and happier.    https://www.fabulousphysiques.com.au/contact-me/

 

Lea Wagner No Comments , , , , , , ,
April 3, 2018

Why Alcohol is such a diet destoyer

Alcohol not only contains a lot of calories but it changes the way your whole body processes food.

By Yasmin Noone
It doesn’t matter what alcohol you drink, whether it’s a light vodka and tonic with a squeeze of lime or a hearty glass of red wine, alcohol is the sworn enemy of weight loss regimes.

“Most weight loss programs shun the demon drink but what makes it so damaging to our waistlines?”

– asks Dr Xand van Tulleken in episode five of The Diet Testers, airing on SBS on Thursday 29 March at 8.35pm.

drunk kermit

Apparently, the real issue with alcohol is that it alters the way our body processes food.

In a bid to understand what the real issue with alcohol is, Dr Xand joins Dr Vinood Patel, biochemist at University of Westminster, to investigate the underlying mechanisms that determine weight gain from alcohol consumption.

Apparently, the real issue with alcohol is that it alters the way our body processes food.

“Alcohol is absorbed by the stomach and goes to the liver,” says Dr Patel on The Diet Testers.

“The liver is central to metabolism: carbohydrates, protein and fat metabolism all occurs in the liver. But we don’t have a mechanism for storing alcohol. It’s like a toxin [in our bodies] and it has to be cleared. So then the metabolism of fat and sugars has to wait until we can clear all the alcohol [from our liver] first.”

“Alcohol is absorbed by the stomach and goes to the liver.”

To demonstrate how alcohol actively gets in the way of our body burning calories, Dr Patel conducts a flaming experiment. He burns cubes of paraffin to represent the body’s metabolism processes. Then he looks at how it behaves when tasked with metabolising (or in this case, burning) sugar and fat.

“Because fat is so slow to break down, when sugar is added to [the mix to represent carbohydrates], it jumps the metabolism queue and burns first, ahead of the fat,” Dr Xand says.

“The sugar [in this experiment] burns much more quickly, which is what happens in your body. If you eat a donut you will burn the sugar before you burn the fat.”

drunk adults

New evidence from France shows that your chronic drinking habits might be putting you at risk of dementia.

Think before you drink alcohol to excess. New evidence from France shows that your chronic drinking habits might be putting you at risk of dementia.
Next, Dr Patel adds alcohol to the mix in the form of an expensive brandy.

“If we add the alcohol to this, the alcohol burns first of all,” Dr Patel says. “So whenever we have a drink with a meal, the alcohol will be metabolised first. Whereas the fat and sugar has to wait until we clear the alcohol from our system.”

While alcohol is being metabolised, sugar and fat is sitting in your body not being used or stored appropriately, so it’s swirling around in your blood stream. The interrupted metabolisation of sugar and fats – caused by alcohol consumption – can result in weight gain.

“So whenever we have a drink with a meal, the alcohol will be metabolised first. Whereas the fat and sugar has to wait until we clear the alcohol from our system.”

On top of that, Dr Patel adds, “because alcohol is highly calorific, ultimately you are storing more and more calories as fats in the body”.

Alcohol contains no nutrients and is typically high in calories. Drinking alcohol can also interfere with your blood sugar levels and excessive alcohol consumption can influence insulin levels.

Although alcoholic consumption impacts on your metabolism, the evidence on the exact effect of alcohol on weight gain (note: not weight loss or dieting attempts) is mixed. The impact depends on how much alcohol is drunk, the regularity of consumption, genetics, lifestyle and your overall state of health. 

Would you buy a wearable device to give yourself painful electrical shocks if it stopped you from overeating?
One piece of evaluative research says that moderate intake of alcohol with food may not lead to weight gain in the short-term, if an individual does not drink excessive amounts and enjoys a healthy lifestyle.

However, the study concludes that alcohol consumption “has probably contributed to the excess energy intake associated with weight gain in some individuals over the past years”.

“…Moderation in drinking is still an important recommendation, together with a healthy lifestyle not conducive to weight gain.”

According to NHMRC guidelines on drinking alcohol, the lifetime risk of harm from drinking alcohol increases with the amount consumed. It’s recommended that ‘healthy’ men and women drink no more than two standard drinks on any day to reduce the risk of disease or alcohol-related injury.

Episodes will be available to watch after broadcast on SBS On Demand. 

Lea Wagner No Comments , , , , , , , ,
June 9, 2017

Weight Loss Food Swaps

15 easy food swaps that could save you 1500 calories
UK dietitian Helen Bond suggests ditching the potato wedges and vanilla ice cream for some low fat healthier equivalents.
Here are her top 15 swaps that could shave more than 1500 calories off your diet 

1. SWAP: Potato wedges for butternut squash wedges

Butternut squash is a great low carb alternative to potatoes.
Dr Bond says: “Just three heaped tablespoons of butternut squash counts as one of your five a day.

“They’re high in vitamin A and a good source of vitamin C and E as well as fibre.”

125g Potato wedges contains: 173kcals, 4g fat, 0.4g sat fat, 0.5g sugars and 0.5g salt
125g Butternut squash wedges contains: 49 kcal, 0.1g fat, 0g sat fat, 4.8g sugars, 4g fibre and 0.01g salt

2. SWAP: Spaghetti for zucchini spirals
This simple swap from spaghetti to a spiralised zucchini substitute could save you a whopping 211 calories.
The vegetable version is also virtually fat free at 0.6g per 150g serving.
To make zucchini spaghetti simply put it through a spiraliser, or you could even use a peeler for a similar ribbon effect.
Dr Bond says this version is “a great source of potassium, folate and carotenoids lutein and zeaxanthin — two antioxidants that help keep eyes healthy.”
150g Spaghetti contains: 239 kcals, 2.3g fat, 0.4g sat fat, 0.9g sugars and 2.9g fibre
150g zucchini pasta contains: 37.5 kcals, 0.6g fat, 0.2g sat fat, 2.8g sugars and 4.1g fibre
3. SWAP: A slice of chocolate cheesecake for strawberries dipped in chocolate
Changing this decadent dessert for an equally delicious fruit option could cut the calories in half.

A slice chocolate cheesecake (90g): 362 kcals, 24.6g fat, 13.5g sat fat, 20.8g sugars, 1.7g fibre and 0.3g salt
100g of strawberries plus four square of chocolate contains: 170 kcals, 8.8g fat, 4.74g sat fat, 15.6g sugars, 4.1g fibre and 0.1g salt
4. SWAP: Cous cous salad for quinoa salad
Dr Bond says: “Quinoa isn’t a true grain like wheat or rye, so it’s suitable for those with coeliac disease or gluten sensitivity.
“It has more iron than other grains and it’s a source of energy giving magnesium, folic acid and copper.
“Quinoa is a complete protein that will keep you fuller for longer.
“Another plus, is the gut healthy fibre it brings — adding a respectable 3.6g towards your daily 30g total.”
Cous Cous Salad (150g): 268 kcals, 1.5g fat, 0.3g sat fat, 1.4g sugars, 3.3g fibre and 0.02g salt
Quinoa Salad (150g): 163 kcals, 2.6g fat, 0.3g sat fat, 3g sugars, 3.6g fibre and 0.1g salt
5. SWAP: Pork sausages for salmon steak (flesh only)
Sausages provide nearly half of the daily maximum recommended amount for saturated fat — plus 33 per cent maximum recommended amount for salt.
Meanwhile salmon contains a huge 36.9g of protein per serving.
Dr Bond says: “Salmon is high in vitamin D (11.7mcg per serving) and E (5.9mg per serving), phosphorus (393g per serving) and heart health omega-3 fats (5g).”
Three sausages (120g) contains: 357 kcals, 26.5g fat, 9.6g sat fat, 1.7g sugars, 2.8g fibre and 2g salt
Salmon steak (150g) contains: 358 kcals, 23.4g fat, 4.4g sat fat, 0g s37ugars, 0g fibre and 0.2g salt
6. SWAP: Cheddar cheese for feta cheese
Cheese is considered a good source of fat, which is essential for a balanced diet.
But don’t go overboard on the cheddar — because it contains more calories than some of the milder cheeses like brie and feta.
30g (Matchbox size) Cheddar cheese: 125 kcals, 10.5g fat, 6.5g sat fat, 0.03g sugars, 0g fibre and 0.6g salt
30g Brie: 103 kcals, 8.7g fat, 5.5g sat fat, 0g sugars, 0g fibre and 0.4g salt
30g Feta: 75 kcals, 6.1g fat, 4.1g sat fat, 0.4g sugars, 0g fibre and 0.8g salt
7. SWAP: Mayonnaise for mashed avocado
Half an avocado is one of your five-a-day and is rich in cholesterol lowering mono-unsaturated fat and packed with antioxidant vitamin E.
1 tbsp Mayonnaise (15ml) contains: 108 kcals, 11.9g fat, 0.9g sat fat and 0.2g sugars
A quarter of an avocado (35g) contains: 68 kcal, 6.9g fat, 1.6g sat fat, 0.2g sugars and 1.6g fibre
8. SWAP: Piña colada cocktails for spiced pineapple mule
They’re a delicious fruity summery drink — perfect for sipping while hanging by the pool.
But if you’ve got the option to make it at home, swap the creamy original for a lower calorie option.
Pina Coladas Cocktail made with Bacardi, coconut cream, and pineapple juice, contain: 245 kcals, 18.6g sugars, 6.3g fat, 5.1g saturates
Spiced Pineapple Mule, made with Captain Morgan’s spiced rum, pineapple juice, diet ginger beer, 2 dashes angostura bitter, contains 143 calories
9. SWAP: White long grain rice for cauliflower rice
This easy swap is a bit like zucchini spaghetti. The cauliflower rice gives the same texture as the white long grain rice but with a lot less calories.
Cauliflower is also a lower GI food and a great source of fibre, potassium, folate and vitamin C, Dr Bond says.
150g (size of a tennis ball) serving cooked white rice contains: 215 kcals, 0.6g fat, 0.1g sat fat and 0g sugars
150g serving cauliflower rice contains: 51 kcals, 1.4g fat, 0.3g sat fat and 3.8g sugars
10. SWAP: Ham and cheese sandwiches for poached salmon sandwiches
As the easy go-to finger food, sandwiches are almost unavoidable at parties and around lunchtime.
But if you’ve got the option of bringing your own, ditch the ham and cheese for a poached salmon and watercress filling instead.
And despite a recent study suggesting white bread is just as healthy as brown, Dr Bond says stick to the wholemeal.
She added: “Cut down on fat, sat fat, salt and boost gut health fibre, plus packing a omega-3 punch for heart and brain health with the salmon sandwiches.”
Two ham and cheese sandwiches on white bread contains: 466kcals, 21.6g fat, 10.7g sat fat, 3.4g sugars, 2.13g salt and 2.2g fibre
Poached salmon and watercress on brown bread contains: 353kcals, 12g fat, 1.5g sat fat, 3.6g sugars, 0.8g salt and 3.8g fibre
11. SWAP: Mashed potatoes for mashed cauliflour
It’s perhaps one of the best sides when you go to the pub. But a serving (one cup) of mashed potato clocks up 116 calories alone.
Sub out the spuds of a cauliflour alternative — which offer almost a day’s worth of vitamin C and just 27 calories per cup.
12. SWAP: Brioche buns for sourdough bread
Sourdough contains over 60 per cent less fat and 80 per cent less saturated fat than brioche bread.
Dr Bond adds: “It’s a low GI compared to white brioche bread, so will help you feel fuller for longer, meaning you will eat less — a good choice if you are trying to lose weight.
“The acid in the sourdough breaks down some of the starches making it easier to digest.
“Watch out though, it is still bread of course, so control your portions and pay attention to what you serve it with.
“To keep calories down further, choose a medium — rather than a thick — sliced loaf.”
White brioche bun (68g) contains: 186kcals, 3.9g fat, 1.8g sat fat, 4.4g sugars and 0.4g salt
Sourdough (80g/ 1/5 loaf) contains: 190kcals, 1.4g fat, 0.2g sat fat, 1.9g sugars, 0.7g salt
13. SWAP: Granola for porridge
The wintry morning call for a filling breakfast.

A 40g serving of cooked oats contains just 143 calories, 3 grams of fat and 3.7g sugar. Sprinkling 10 fresh blueberries onto your porridge adds natural sweetness for just 8 calories.
Meanwhile, a 45g serving of Jordans Crunchy Oat Granola with berries is 192 calories, contains 6.1g of fat and 7.7g of sugar.
14. SWAP: Taramasalata for tomato salsa
Dips can be a bit of a minefield when it comes to knowing where to dunk your snacks.
Why not swap a creamy Greek taramasalata for a fresh, healthy tomato salsa for a snip of the calories and fat content.
And think about what you’re dipping in there too — switching tortilla chips for carrot batons make it a super healthy snack.
A quarter pot (50g) of taramasalata contains: 258 kcals, 26.3g fat, 1.8g sat fat, 0.8g sugars and 0.6g salt.
Tortilla chips (40g): 199 kcals, 10.4g fat, 1.0g sat fat, 1.0g sugars, 0.56g salt, fibre 2.7g
Total = 457 kcals 36.7g fat, 2.8g sat fat
A quarter pot (50g) of tomato salsa contains: 22 kcals, 0.8g fat, 0.1g sat fat, 2.3g sugars, 0.3g salt and 0.6g fibre

Carrot batons (2 med carrots /134g) contains: 57 kcals, 0.5g fat, 0.1g sat fat, 9.3g sugars, 5.2g fibre and 0.1g salt
Total = 79 kcals, 1.3g fat, 0.2g sat fat, 5.8g fibre
15. SWAP: Chips for a handful of walnuts
This one might be slightly controversial as the chips are both lower in calories and fat than the walnuts.
But 83 per cent of the fats they contain is the heart-healthy polyunsaturated and mono-unsaturated fat, that help benefit in reducing cholesterol levels in the blood.
Dr Bond says: “Walnuts contain a powerhouse of nutrients essential for good health.
“Walnuts have a low GI and provide fibre and protein, three ingredients that help us feel fuller for longer.
“And studies are showing that not all of the fat and in turn calories in nuts is absorbed.
“Even the texture may help to boost satiety: they’re crunchy, so take some effort to eat.
“Unlike crisps, walnuts — like most nuts, walnuts provide a wide range of nutrients, but they contain a good source of plant omega-3 fatty acids.
“Walnuts are a low GI food, which means they provide a slow, steady, release of energy, and are rich in manganese and copper that are needed for energy production and can help prevent tiredness and fatigue by transporting iron in the body.”
Crisps 25g packet contains: 132 kcals, 8g fat, 0.7g sat fat, 0.1g sugars
30g handful walnuts contains: 206 kcals, 20.6g fat, 2.3g sat fat, 0.8g sugars

This article was taken from “The Sun” UK and written by Gemma Mullin

Lea Wagner No Comments , , , ,
March 30, 2016

Tanya’s Transformation

I have had the privilege of knowing Tanya for well over 5 years now.  Initially training her in February 2011 and seeing amazing results then.  Unfortunately, due to a string of very serious health issues we had to cease training for quite sometime.  But now, for the past 6 months I have been honored to have her back in my fold again.  This lady trains HARD!, 3 days a week with me.  We took it slowly and carefully to start off with, a sensible progression.  And now there is no stopping her.  Tanya backs up her training at home with a healthy, unprocessed diet.  High in protein & good fats & vegetables, and low in sugar & simple carbs.  But of course, a free meal once a week if she feels the urge.   She is a very active mother of 2, always out and about with her darlings riding bikes and walking / running down at the beach.   I am so proud of Tanya and the results she has achieved, loosing 7kg, 5cm from her small waist, 14.5cm from her hips, and 9mm from her abdominal skin pinch  test. 

 

Lea Wagner No Comments , , ,
November 6, 2015

What is Chromium & how can it help you loose body fat?

Chromium is a mineral our bodies use in small amounts for normal body functions, such as digesting food.   It is known to enhance the action of insulin.   Chromium is found in meat, whole-grain products, some fruits, vegetables & spices.  

Several studies have now demonstrated that chromium supplements enhance the metabolic action of insulin and lower some of the risk factors for cardiovascular disease, particularly in overweight individuals.  Chromium picolinate, specifically has been shown to reduce insulin resistance and help reduce the risk of cardiovascular disease & type 2 diabetes.  Supplements containing 200 to 1000 mcg chromium picolinate a day have been found to improve blood glucose control.  

In another study published in May 2015, they found that a caffeine-based CBA/Chromium III formulation curbs the adverse effect of high-fat diet on body weight and insulin action in mice.  Data suggests that this formulation could serve as a promising alimentary supplement to facilitate weight control in humans.  

Caution needs to be taken into account, as some other evidence suggests there are no adverse affects to taking Chromium.   The jury is still out, as various other studies show no effect of Chromium with people who are NOT diabetic or insulin resistant. 

As always, check with your health professional before taking supplements.  

http://www.ncbi.nlm.nih.gov/pubmed/15208835

http://www.ncbi.nlm.nih.gov/pubmed/18388893

https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/

CHROMIUM-fat-loss

Lea Wagner No Comments , , , , ,
December 8, 2014

Dedication, consistency & focus – My star couple

My job is both rewarding and frustrating. I hear all the excuses under the sun. People want the results, but unfortunately lack the determination to achieve their outcome. People have got to understand that they didn’t all of a sudden become overweight or unfit, it is a slow and graduate process that seems to creep up on them. And therefore the fix is not going to be a quick one. The quick fixes will not last, studies have shown over and over again dieters, the majority of the time will put the weight back on, and then some.  It is a lifestyle change my darlings!! that will lead to a long lasting healthy life.   

Andrew Sept & Nov comparison 2014 front

Andrew has lost 10cm from his waist, 18.3cm from his belly button & 9cm from his hips.

Anyway, I digress.  I am very proud to share with you 2 people that have shown absolute dedication, consistency and focus in their fitness and weight loss goals.  There have been many times of struggle & anguish, but they have stuck to their resolve and the results are remarkable.  

EMMA & ANDREW    These results were achieved in 87 Days.   Look up “awesome” in the dictionary, and there should be a photo of these two fabulous people.  They lost over 13kg each.  Congratulations x

 

Back comparison Sept to Dec 2014

 

 

 

 

 

 

 

 

 

Emma has lost 10cm from her waist, 16.8cm from her belly button, and 7.5cm from her hips.

comparison sept to dec 14

Emma has gone from a size 14 to a size 8

 

Lea Wagner No Comments , , , , ,