Everywhere I look these days, there is information about a “diet”. Any diet and every diet. This diet and that diet. Have you heard of this diet? Have you tried that diet? What do you think of this diet? I think I’m going to try that diet. So and so has got a great diet out. That other guy has got a new diet out. Thingy has come up with an entirely new diet. There is back log of getting product for that diet, so it must be awesome!

Give me a break! If each diet worked long term, then we wouldn’t have a million and one diet books on the shelf.

On the cover of a popular magazine I once saw Kirsty Alley and Oprah Winfrey and the headline was “The great diet showdown”. Is this how we should be thinking? Taking advice from two women who yo-yo with their weight more than anyone in the public eye!

We need to stop the diet mentality!

We need to realise that health is more about eating healthy food, not about being thin regardless of the path taken to get there!

In order to live a healthy life, you should eat a diet rich in fruit and vegetables (preferably organic if possible, but not essential). I also believe in eating fish, lean organic chicken & eggs and a little organic red meat.

If you want to eat junk food, save it for the weekend and eat it in moderation. Limit yourself to 2 junk food meals per weekend.

Remember that fruit and vegetables are carbohydrates, so this is not a carb free diet! It is a natural eating diet. No gimmicks here, just eating food in it’s natural form.

Try it, you will feel so much better, your energy levels will be higher, you will lose weight and you won’t feel bloated hours after a meal.

If we all just stopped looking for the quick fix or giving these stupid diets the time of day, we could all focus on eating for good long term health.

The only people who benefit long term from these diets are the guys who came up with the diets and sold a whole bunch of books and supplements to ingnorant people who want the quick fix.

I urge you to take control and think about the information you are being fed. Block out the con artists who want to take advantage and get rich from your desire to create “a healthy body”.

Try to eat as close to the natural form a food comes as possible and exercise regularly.

Yours in Health and Fitness

Troy Shipsey

As I have mentioned earlier, food is of the utmost importance in our lives.

Food is our fuel and without the correct fuel, we cannot expect to live long, fullfilling and diease free lives.

Food and water are the essence for survival, so the next time you think you don’t have time to prepare a healthy meal because other things are more important, remember this, food supplies the fuel to power your body, with the wrong fuel, you will get sick. Be it obesity, diabetes, A.D.D, irritable bowel syndrome, heart disease, cancer or something else, a weakened immune system through poor nutrition will result in something bad. Oh and on that note, let’s just remember that cancer is not caused through bad luck, contrary to popular belief.

But, despite all the information out there about how important food is, it just doesn’t sink in for the majority of people. In actual fact, most people take better care of their car than their body. So I have prepared a couple of little analogies which I use on my clients.

“Would you set out on a road trip up the coast without any fuel, oil or water in your car? NO?
Then why do you set out to take on the day’s challenges without putting the correct fuel and water into your body?”

“Perfume smells great, but put it in your petrol tank instead of petrol and your car won’t run properly.
Junk food tastes great, but put it in your mouth and your body won’t run properly!”
When you wake up feeling crap, thank about what you ate yesterday.

“Would you take your car to the mechanic for regular servicing and then pour methylated spirits into the fuel tank? NO?
Then why do you visit the gym regularly or even see your personal trainer but then put crappy food in your mouth?”

I think you get the message, please be aware of what goes in your mouth. I am not saying to eat alfalfa sprouts all day long, but it is really so easy to make healthy, tasty, nutritious food and just limit your junk food to weekends and takeaway dinners to once a week.

Troy Shispey

Fitta Bodies Personal Training

Group Training Centennial Park, Sydney

I am sure you are all aware of the impact that food has on our long term health. We are all made up of living cells. Those cells renew themselves from the food that we eat. Without the correct nourishment, our immune system will suffer and disease will set in. Think about the food you eat and what it is made from. Then think that those ingredients are what is making up your living cells. 

Now that you can think of food as a fuel for your body, not just something you eat every few hours, you might make a few changes to what goes in your mouth.

I believe a diet rich in vegetables and protein will help to promote a healthy body, in a healthy weight range without feeling bloated and tired.

Here are a few tips to incorporating more vegetables into your diet. When I refer to vegggies, this incorporates salad as well.

* When shopping, choose your favourite vegetables. It is quite often easier to buy carrots and brocoli because they are cheap and miss out on the more exotic veggies you really like because they cost a bit more, only to get out of the fruit shop and go and spend $4 on a coffee.

* Variety!

* Have a plate of cut veggie sticks on the fridge ready to snack on daily.

* Don’t overcook your veggies. Steam or stir fry them, they will have better flavour, colour and texture.

* Try a new veggie along side a familiar one.

* If you find something you don’t like, don’t eat it. Try something different next time.

* Don’t think of veggies as just an evening meal ingredient, tomato, mushroom and spinach are all great breakfast veggies. Mixed salad is easy to prepare in the morning to take to work. Veggie sticks are great as snacks.

Here are few tips to incorporate more protein into your diet

* Firstly make a list of all the protein foods you like to eat.

* Secondly write down beside the protein all the foods you like to accompany it.

* Thirdly write down what time of day you would prefer to eat that food.

* Now plan your week’s food plan and shopping list.

* Be sure to vary your diet. When you write down your accompanying foods, make sure you have several options for each protein.

Healthy eating and happy living go hand in hand, so eat well and enjoy life!

Troy Shipsey

Fitta Bodies Personal Training

Group Fitness Centennial Park, Sydney

Yesterday I listened to a radio interview with one of our favourite ex-Olympic swimmers who has gained a lot of excess weight since he stopped competing internationally.

The question was put to him how he had lost his weight recently, as he has lost approximately 5kg’s in as many weeks.

He said that he started to eat healthy, no more takeaway, very little alcohol and lots of fresh fruit and vegetables. He also said he has been exercising regularly.

So of course the radio DJ’s make some jokes, “what do you mean you are just eating well and working hard, but we don’t want to hear that, we want the majic pill we can take to lose weight”. 

Quite clearly they were joking on the surface, but the problem is, most people are still looking for that majic pill, in the form of a fad diet or funky new exercise program that will set the world on fire.

But, our swimmer said “no, honestly guys, you just have to eat healthy and find some form of exercise you enjoy doing and do it regularly. Consistency is the key!”

Wow, my favourite word in regards to reaching your goals, is “consistency” and here it was being spoken by the guy who is losing weight by doing it the real way.

It was awesome to hear and I hope everyone who was listening took notice and made some kind of decision to change their ways. 

Stop looking for the quick fix.

* Exercise the way you enjoy regularly. Try to do some form of exercise 5 - 6 days per week.

* Eat healthy. This means salad, vegetables, fruit, protein. Limit junk food and alcohol.

It really is that simple, health works from the inside out!

Troy Shipsey

Fitta Bodies Personal Training

Group Fitness Centennial Park, Sydney

More often than not these days, our shopping trolleys are filled with harmful chemicals which are doing us long term harm. I am always on the lookout for products that contain less or no chemicals and are good quality at the same time. There are a lot of products out there which claim to be healthy, but often fall short of expectations in quality.

I have found a few items in Coles or Woolworths, which means they are going to be reasonably priced and easily accessible.

Anti Perspirant

Anti perspirant is an item which should be avoided at all costs. It contains aluminium which is pore clogging and has been associated with cancer and aluminium. Most deodorants that don’t contain chemicals simply don’t work. In fact, I have tried some that actually gave me BO, believe it or not, I’m serious!

I have found a natural antiperspirant which seems to work. It is called “Freedom Body” and it is available from Coles on the health food section.

Dried Fruits

Almost all dried fruits contain a preservative 220-sulphur dioxide. It has been known to provoke gastric irritation, nausea, diarrhoea, skin rash, asthma attacks, destroys vitamin B1, is difficult to metabolise by people with kidney disfunction and should be avoided altogether by people suffering from conjunctivitis, bronchitis, emphysema or cardiovascular disease. So why is it in our food???

There are a few brands of  dried fruits out there without this or its partner preservatives(221 – 227) present.

You have to take the time to check the labels on the pack.

Toothpaste

Most toothpaste contains a petrochemical called sodium lauryl sulphate. This is what makes it foam. It is also in many other products such as shampoo, shower gel etc. I have found a toothpaste in the healthfood section of Coles called “Natural – Herbal and mineral toothpaste” There is also one on Woolworths called “Naytura” – it is the Woolworth’s own brand.

Washing powder

When we wash our clothes in chemicals, we then wear those clothes and have the chemicals in contact with our skin all day long. This may not seem important, but something that isn’t well know is that the skin is one of the best ways to get something into the blood stream. Think about nicotine patches etc.  So, I have found a wash powder that whilst it isn’t perfect, it is better than other choices. The brand is “Aware”. It has no fragrances, optical brighteners, petrochemicals or phosphates.

Remember, long term health is not just about food and exercise… But is does help  

Troy Shipsey

Fitta Bodies Personal Training

Group Training Centennial Park, Sydney

Two of the most common fitness advertisements are:

“Make your new years fitness resolutions now” End of December, start of January.

or

“Get in shape now for Summer” September, October, November.

Both of these statements are good because they encourage people to look after their health. But really, it is far more important to be healthy all year round!

One of the hardest times to stay fit, healthy and in general good shape is Winter.

Why is that?

Well let’s have a think about it…

*It’s cold in Winter, bed is far more appealing.

*It’s cold in Winter, comfort food dominates our diet.

*It’s cold in Winter, we wear so many layers, we forget what we look like under all those clothes.

*It’s cold in Winter, Summer is a long way away, which means bikinis and board shorts seem like forever away.

But then…..

The weather warms up, we see the ads.

Get in shape now for Summer!!! We freak out and decide to embark on a new and exciting diet and fitness regimen. Summer comes, we left our run too late, it now becomes a new years resolution, we try another fad diet and the next fitness regimen that will work better than the last…

Need I go on?

I think you get it.

This year, next year and every year after that, make a Winter’s resolution. Yes it’s a little colder, yes it’s a little darker out, but yes it is a necessary part of a healthy balanced life to be fit and healthy all year round!

Troy Shipsey

Fitta Bodies Personal Training

Group Training Camp Centennial Park, Sydney

Sometimes as time goes by, you can lose sight of why you started an exercise program in the first place. You think you still know, you tell yourself that when you get up and train once or twice a week, but then one day you stop and realise, hey, I was so motivated when I first started. I was training 5 days a week. I really wanted to get fit, I really wanted to lose those extra kilos, I really wanted to have more energy for life!

Well, have your goals changed? Probably not. What has changed, is your level of motivation.

So how do you get that motivation back?

Here is a video that was brought to my attention last week. If this guy cannot motivate you, then nothing can!

Awesome inspirational video

If you think it is hard to get out of bed because your tired, or it’s cold, or you hate getting wet, or you went out drinking last night, or any other little reason you think justifies not continuing to strive towards your goals. Have a thought for the young man in this video who says “there’s always someone worse off than yourself”.

Now that you have been motivated by that awesome video, I want you to consider this:

Motivation is an emotion and emotions change daily, if not more often. If you rely on motivation, you will never reach your goals!

When you have a goal, especially something as important as health and fitness, you need to work towards that goal, not do it when it suits you. And yes, health is the most important thing in life, whether you think it is or not, because without health, you have nothing….

Sorry to sound like a hard arse, but sometimes you need a kick up the bum to spark up the thoughts of your initial goals. Those goals that brought you to me in the first place….remember…..

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training Camp, Sydney 

Most of you are aware of my opinion on the TV show The Biggest Loser and are often puzzled by my views, so I would like to explain why I think this way. I will also show you a video from a well respected trainer who shares a similar view.

I think the show is a disgrace, for many reasons…

* It gives people false hope that this is how quickly you should be able to lose weight, when realistically this is near impossible in the real world.

* People of this size should be aiming to lose this excess weight over years. We are talking about 150kg-200kg individuals.

* It is so unhealthy! They take the most overweight, unhealthy, emotionally unstable specimens from society and punish their bodies and their minds severely;

• They are subjected to hours upon hours of exercise everyday, when they may never have exercised in their life before.
• They are nutritionally deprived.
• They are encouraged to eat junk food in order to win immunity to elimination.
• They send home the ones who don’t lose enough weight that week. Surely the ones who don’t lose enough weight are the ones who need to stay!
• The exercises they give them are so unsuitable for anybody of that weight.
• Their technique during exercise is horrible.
• They are subjected to the bitching, plotting against and ridiculing each other in order to form these “alliances” to stay in the show. Remember how emotionally unstable these individuals were already.

What always astounds me is when you see the contestants pouring their hearts in their audition tapes or on advertisements.

They all say the same thing: “I really want to lose the weight and I feel so bad about the way I look and feel, all I want to do is be healthy”.

But if this was true, they would make an effort to do it outside of a national television show.

What they really need to say is: “I want to be on TV and I want to win lots of money and I don’t care how badly I have to punish my body to get it”.

 Do you think it is healthy to see somebody break down and start crying mid way through an exercise session?

Imagine how you would feel if you were in their place.

So if you love watching the Biggest Loser because it really changes peoples lives. Think again!

 What they need is no different from what we all need:

• A healthy eating plan with plenty of fresh salads, vegetables and fruit. Lean organic protein and lot’s of filtered water
• Daily exercise suited to their weight and ability.
• 8 hours of quality sleep a night.
• No caffeine and limited alcohol.

 So that’s my opinion of Biggest Loser!

 Check out this video, it demonstrates what I am talking about.

“Origin of Energy” video about biggest loser

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training Camp, Sydney

In order to succeed, you must be your own motivator. You cannot rely on others to give you your motivation on a daily basis.

Here is a very simple example, but there are many variations to this.

Example of somebody who requires constant motivation: Somebody who turns up to training and just does what’s required.

Example of a self motivator: Somebody who turns up to training regularly and tries their hardest at everything.

Who do you think will get the best results?

Who do you think will have long term success?

You will notice something about a person who tries their hardest at everything: They improve!

You will notice something about a person who just does the minimum: They stay the same!

You should be trying your hardest even when nobody else is watching you.

Think of your trainer, as a guide. They provide the program and the guidance to get through that program.

How hard you try at the program provided is up to you.

You have to provide the intensity based on whether you really do want to succeed with your health and fitness goals or not.

Bottom line:

I want each and every person to succeed, but I cannot be over your shoulder barking at you to keep going or do more or run faster or eat healthier or have better technique. You have to want these things yourself for ultimate long term success.

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training, Sydney

I recently asked my clients to tell me the single most important word to help you reach your health and fitness goals.

The answer I was looking for was Consistency!

Some of the other words emailed back to me were perseverance, commitment and motivation.

1) Perseverance ran a close 2nd to consistency. It takes perseverance to push through those tough times, I think perseverance is an awesome trait to have to reach your goals.

2) Commitment is the most important trait if it is used correctly. Unfortunately it generally isn’t. I have been told many times by people that they are committed to reaching a certain goal. Some time after these words were spoken, that “commitment” must have disappeared because they aren’t doing the things I asked them to any more.

3) Motivation is a feeling and it can fade away as quickly as any other feeling. Motivation will not get you to your goals, it will however get you started on the road to your goals.

4) Consistency is a culmination of actions that cannot be lied about nor interpreted. It is just the raw fact, were you consistent or were you not!

Do any of these things sound familiar to you? 

* When I was running everyday last year, the weight just fell off me. (Why are you so overweight now?)

* I remember how strong I was getting last year when I was doing those 2 weights sessions a week, I could do 50 dips without stopping, now I struggle to do 15.

* I used to be a size 8 years ago, now I can’t even fit into my size 12 clothes.

* I used to feel so good all morning when I was having those fruit and veggie juices for breakfast at my old job. I feel so sluggish after I eat that raisin toast from the cafe downstairs now.

* I was so skinny when I worked at my old job, I used to walk in everyday, now I just feel like a blob.

Why do any of these things have to change?

If people were consistent with their good habits, they would reach and maintain the health and fitness they desire.

I have seen people go through 12 week challenges and have great results. But what happened after the challenge or even towards the end of it, even though you had seen great results? You stopped being as consistent with your training and you started to slow your progress and eventually you went backwards.

Think about the results you have achieved in the past by being consistent with your training or eating, no matter how short of a time it was. I have seen people eat well for just one week and they tell me how great they felt. Unfortunately the next week things come up with work, or life or whatever and they ate badly again. I have seen people have a real hardcore exercise week, going to classes or running everyday and they tell me how awesome it feels. Unfortunately the next week things come up again and they only get to exercise twice. The funny thing is that they are always so quick to tell me how good they were last week!

Can you imagine the results you would achieve if you consistently had those good weeks. Can you imagine that after you finished your 12 week challenge and you have lost your 6kg, if you stuck with the same intensity of training, that it would not take that much longer to reach your end goals? Unfortunately, you didn’t and now you have gained weight and it is a struggle to get back into that routine and be consistent again.

Consistency is the key, don’t have good days and bad days, only have consistently good days and you will get there eventually.

Consistency is the key, don’t have good weeks and bad weeks, only have consistently good weeks and you will get there eventually.

To sum up;

Commitment is a word that is used far too often and it can be lied about. 

Motivation is a feeling and it will fade.

Consistency is a culmination of actions that cannot be lied about nor interpreted. It is just the raw fact, were you consistent or were you not!

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training Camp, Sydney