On Saturday, Adam, Damian, Darrin, Nelius and Myself headed down to Cataract Park at Appin for some training for the Tough Bloke challenge coming up in 2 weeks. The course was fun, the water was cold and the spirits were high!

To view all of the photos from the day, click here to go through to our facebook page. You don’t have to be on facebook to view the Fitta Bodies page, it is just viewed like any other webpage, you just won’t be able to interact, only view.

Let’s all get behind Tori and sponsor her to run her first full marathon!

Hello All

Well, that exciting time of year is fast approaching – June 30, tax time! In case you’re feeling like you haven’t quite got enough deduction receipts to present to your accountant, or you’d just like to test the scientific research that says that our brains benefit from altruistic deeds*, I thought I’d give you the opportunity to contribute to my marathon effort.

I know many of you support multiple charities, or are embarking on fundraising efforts of your own – but if you can spare any amount in the run-up to the end of the FY, please consider a donation to Can Too.

To sponsor me for the September Marathon:

(1) Go to https://www.cantoo.org.au/sponsorshipform.aspx?PageID=18

(2) Enter “Tori” or “Edwards” – then tick the box next to my name; and

(3) Sponsor away!

All money goes to Cure Cancer Australia Foundation, which funds fellowships for young Australian cancer researchers. http://www.cure.org.au/

In the meantime – we’re well into training, and have been out pounding the pavement in all types of weather.  As Sydney-siders will appreciate, the recent flooding rains haven’t really made training that much fun, but as the attached shows, we’ve been out there rain, hail or shine!

Thanks so much for your support.

Cheers,

Tori

Following this recipe will give you a balanced 16 block frittata. Portion it to your meals accordingly.

Ingredients;
6 eggs
2oz cheese
8oz lean eye bacon

2 zuccinis
1 large onion
3/4 cup self raising flour

5 teaspoons olive oil

Method;
1) Chop and saute the onion and bacon in 1 teaspoon of the oil.
2) Beat the eggs, add the cheese, add the grated zuccinis, add the olive oil, add the cooked onion and bacon and finally add the flour. Mixing well each time an ingredient is added.
3) Place into a greased round cake tin, preferably a springform tin that the sides will release easily.
4) Bake at 180 degrees for approximately 45 mins or until springy to the touch.

Great with salad for lunch or on it’s own for breakfast.

YUM!

Post any questions or comments to the forum

Last night’s seminar “Eating for fat loss – The balancing act” was a huge success. Thank you to everyone who attended!

Although I originally capped numbers at 12, I eventually ended up having 15 clients and 2 trainers attend. My apologies to those who missed out, I will have another one in a few weeks, so please register your interest in the comments section or via email directly to me.

I know we went a little long on time, wrapping up in just under 3 hours, there is still more I could have gone through, so what I will do is go over some of the important things.

What is stopping you from reaching your goals?

When I walked in this morning, up on the whiteboard was the list of reasons everyone gave for not achieving their goals, so I want to make that list here so you can be aware of what is holding you back and focus on changing it.

I am creating the list in the order you said it and the way you said it;

• Too many carbs
• Meal sizes
• Skipping meals
• Not being organised
• Drinking alcohol
• Inconsistency
• Laziness
• Boredom
• Escapism
• Socialising

So taking a look at that list, I can see that a lot of them relate to each other.

Why are you eating too many carbs, eating meals that are too big and skipping meals? Because you are not organised, lazy and inconsistent!

Why do you drink too much alcohol? Because of escapism and socialising!

If you are eating because of boredom then get a hobby!

These are all easy things to fix, you just need to put half as much effort into your own health as what you do into making your boss rich!

Insulin and fat gain.

Remember that when you eat just carbs, you will spike your blood sugars and release insulin. While this insulin is circulating, you will not use fat as a fuel. Balance your meals with carbs, protein and fat to moderate the effects on blood sugar levels.

The Glycemic index

Carbohydrates aren’t categorised into good carbs and bad carbs because I have something against them. I am merely the messenger, they ruined their own reputation when they were tested on the glycemic index, they have no-one to blame for their poor social stigma other than themselves and what they do to your blood sugar levels.

Food charts

Use those food charts wisely. At last there is a precise way to say what a portion should really look like. No more guessing and wondering why you are not losing weight. They are really easy to use, it may just take you a week or two to get used to it, but if you want me to go back to the work example, when you first started your current job, did you know what to do and find it easy on day 1? or day 2? No, like anything in life, it takes a bit of time to adjust to it and learn how to use it properly to get the full benefit from it!

Supplements

If you are trying to get a portion of protein at every meal without using a supplement, you are setting yourself up for failure.

How often do I hear things like;

• I missed morning tea because I was in a meeting or I was too busy.
• I didn’t have any protein at breakfast because I just didn’t have time to cook eggs.
• I had to just have [insert garbage food from foodcourt here] because I was at the shopping centre.
• I don’t normally get drive through, it was just because I was on the road a lot today.
• What protein can I possibly have with fruit?
• I’m sick of eating tuna.

I think you get the message.

There are a lot of products out there and most of them are so full of chemicals, you would be better off eating the box they come in, but I have combed the internet and health food shops and here are my pick of products;

Optimum Nutrition 100% why protein Natural, order at www.vitaminking.com.au/100-natural-whey-protein-by-optimum

Phyto Protein 100% Pea protein isolate, order at www.vitaminking.com.au/phyto-protein-pea-protein-isolate-by-logical-nutrition-pty-ltd-vital-greens

PureFit all natural protein bars, check them out at www.purefitaus.com/about-purefit-bars and order them with me directly and you won’t have to pay the $10 postage. Clients only.

Forum

The best way to move forward with the information that you have is to talk to others when you have a question. This is why I have set up this forum, so that any questions you have I can answer and at the same time, I am probably answering for 10 other people who also had the same question. So please post any comments about last night or any questions you have about your eating to the forum.

Well I survived my 19 days recovery without exercise. Following on from my intial entry “Everyday the cells in our body change, my beard will prove it” I am sure you will assume that not much can happen to your body if you don’t exercise for nearly 3 weeks.

I have a nice photo here of how my face looked after those 19 days.

Now tell me, if not much can happen in your body in 3 weeks, how did all that hair grow on my face?

If all that hair grew on my face, what happened inside my body at that time?

Did I lose muscle mass? Did my aerobic capacity decrease? Yes, I definitely noticed changes in my body!

So the purpose of this little example is to prove to you that what you do to your body everyday matters. What you eat and drink will be used to manufacture new cells for your body as they regenerate everyday. So if you want to be healthy, eat and drink healthy. It isn’t possible to create healthy cells with unhealthy food!

If you want to be fit, you have to be consistent with your training. Taking days or even weeks off regularly is only going to send you backwards and will make your journey towards a fitter body seem like a long trip with no end in sight.

But it doesn’t have to be this hard guys, eat healthy 90% of the time and exercise 5 – 6 days per week and you could be living in your best body ever!

Please feel free to give me your feedback at the Forum, you know I love to hear what you have to say!

I have always said that Consistency is the vital key to success at just about anything you desire, but I want you to have a think about this…

I am going to use weight loss as my example for obvious reasons, but you can apply this to anything you like and still get the same result.

If desire was to get you to your goal, why are there so many people talking about how they want to look and feel but ultimately stay fat?

If motivation was to get you to your goal, why are there so many people signing up with gyms and trainers but soon falling by the way side and staying fat?

If knowledge was to get you to your goal, why are we constantly bombarded with information about healthy eating and proper exercise yet still hold the record as the most obese nation in the world?

“We often desire something and this motivates us to take action to learn what to do and start doing it, but unless you consistently do what you know you have to, you will never reach that end goal.”

Troy Shipsey

Please feel free to give me your feedback at the forum you know I love to hear what you have to say!

This video makes our Challenge Valley visit seem like a walk through a garden of flowers at a leisurely pace enjoying a cup of tea on the way.

What an awesome athlete this guy is, you have to watch the entire video to get the full effect, the challenges get harder and harder as the video progresses.

Amazing!

Everyday the cells in our body are changing. They are either growing stronger form the nutritious food we eat or they are growing weaker from the crappy food we eat.

I know this is a silly question, but what do want to happen to the cells in your body?

Grow stronger and fight off disease?

or

Grow weaker and be more susceptible to disease?

Pretty simple answer really. So why put crappy food into your body everyday?

I think a major part of it is that we can’t actually see our cells growing. If we can’t see it, we probably won’t think about it. True? True!

Last week I had a minor operation and am out of action with training for a couple of weeks. Now to most people, a couple of weeks off is nothing, but I train 5 – 6 days a week and have several events coming up that I need to be ready for.

So a couple of weeks, what’s the big deal, not much can happen to your body in a couple of weeks right? Wrong!

Now I am not worried about gaining bodyfat, I eat clean and I’ll be fine, but I am worried about losing muscle and decreasing my aerobic capacity.

In 2 weeks you ask? But I take 2 weeks or more off quite regularly.

Well to demonstrate, I have decided to do an extremely simple demonstration of what the human body will do day to day over a couple of weeks. When you see this, you can realise what affect time has on your body. Everyday you eat crap food and everyday you don’t exercise, your body will react to it negatively. Everyday you eat good food and everyday you exercise correctly, your body will react to it positively!

I am going to grow a beard for the time that I cannot exercise. Growing a beard is a very simple way to see that the body is growing everyday. It is a reminder that whilst my beard is growing, my muscles may be shrinking and my aerobic capacity may be decreasing.

This is a simple way to see the cells growing on the outside of the body. It won’t show you if they are growing stronger or weaker, but it will show you them growing and hopefully you can figure out that what you put into your body is feeding them.

So next time you think a meal you ate or the week you took off training didn’t affect you, think again!

What clear thinking person could watch hair grow day to day and not think their other cells are growing day to day. And what clear thinking person could know that their cells are growing but not accept that fact that they are feeding those cells the fuel to grow with the food they eat and the beverages they drink.

Please feel free to give me your feedback at the forum you know I love to hear what you have to say!

If you haven’t joined already, then now is the time to join the Fitta Bodies group on Facebook.

I have been very lazy with using my Facebook page up until now, but from now on I will use it to inform all members when I enter a new post on the blog, let all member know about upcoming events and share photos from past events, as well as allowing all members to enter their own photos or links to relevant info.

Click on the link below to go through to the Fitta Bodies group page.

See you all on Facebook soon!