Nutrition and Exercise Guide

Nutrition Tips :

When you are exercising or trying to live a healthier lifestyle, it is important to acknowledge the role food plays. So below I explain why it’s important and how to utilise it to your advantage.

Nutrition helps your body to recover, fuels it for your next work out and can be the difference between reaching your goals or not.

The first thing you need to understand is that 1400 and under for calories is not sustainable. It should only be done for a short time. If you are currently on this, I would suggest seeing a dietician or nutritionist so they can help guide you on a meal plan specific to your goals.

You want to make sure you reach a good amount of Protein, Carbs and Fats throughout your day. Choosing the healthier, less processed foods is going to be your friend here. The more volume per calories you have, the fuller you will feel and the more vitamins your body will be able to absorb. Carbs and Fats are not your enemy. They play a vital role in being healthy.

Everybody is different, has different goals and so everyone has different nutritional needs. I suggest creating a meal plan for yourself or having a dietician/nutritionist write one up for you.

Some other things to look into are Macro tracking, intuitive eating and intermittent fasting. Give any of these a go and see what works for you.

Below I will list some things we suggest to stay on track with nutrition.

• Follow a meal plan

• Use a Food Journal to write down all your food (MyFitnessPal is a good app)

• Prepare your meals in advance

• Use a Meal Prep Bag to take food with you on the go

• Drink water before each meal

• Avoid shopping while hungry

• Stick to the outer aisles of the supermarket to avoid temptation of processed food

Above all, be kind to yourself. You will have setbacks and some days will be harder. Accept it, wake up the next day and start again. Keep going.

Each try and each ‘fail’ is practice.

You will succeed and you will reach your goals.

How to use exercise tracking to stay motivated and reach your goals:

Tracking your progression with a specific exercise or multiple exercises over a few weeks can have many benefits.

Through tracking you can see how you are advancing and find that you can do much better than your first week. This will not only motivate you to push harder next time but also keep you consistent. 💪🏼

It can also help you to see where you need to improve or change your exercises. This keeps you on track with your goals.

I have provided some exercises below to get you started.

Using tools like tracking to your advantage will help you stay consistent and have you reaching your goals in no time.

Example of a table for tracking to use:

Exercise Week 1 Week 2 Week 3

Squats

Push ups

Lunges

Renegade Rows

Eating healthy and exercising can be fun. Try to incorporate it into your daily or weekly routines. Step up your activity by going on bush walks or beach walks. Play with your children at the park and run around with them. It all adds up and it is not only fun but beneficial for you and your family!

Give this a go and let me know how you have enjoyed it. Remember, you have got this!

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Tips are greatly appreciated too.