3 simple ways to Spring Clean your diet and reclaim your energy

Foods have the power to either give us energy, or sap our energy. It’s as simple as that. The first step towards living a healthier life is to understand what foods fuel your body the best and how they make you feel after you eat them. So, how do you do that?

Listen to your body

Notice the signs. If you eat a heavy meal that is loaded with carbohydrates and not much else, notice how you feel afterwards. Do you feel, bloated, sluggish and tired? Are you finding yourself needing to go to the toilet more often? How does it affect your mood? Do you get irritable?

Everyone’s body is different and will respond to foods in a different way. The key is to be mindful of how the foods you are putting into your body make you feel.

 

Find the right balance

Your body needs a variety of different foods to survive. You can’t just survive on all carbs, or all protein. Find the right balance that works for you.

One tried and tested way to do this, and something I follow myself, is through counting macros (or macro nutrients for those in the know!). It’s basically making sure you have the right balance of carbohydrates, protein and (good) fats in your diet. As a rough guide, I like to look at a 40/30/30 rule –  that is 40% carbohydrates, 30% protein and 30% fats.

An important thing to remember about this way of eating, is that it’s not an excuse to eat processed, junky foods within this range, as they won’t give you the kind of long-lasting energy that you need. Rather, they will give you a short burst of energy and then drain you really quickly. Fuel your body with fresh, natural foods – if it’s grown in the ground, eat it down, if it’s man-made, throw it away!

You also need to make sure you are getting the right amount of fibre in your diet as it contributes to good gut health (think grains, nuts, vegetables, fruits). It can take a while to adjust to this way of eating, but once you do, you will be amazed at the different it can make to your mood, energy levels and wellbeing.

 

Hydrate, hydrate, hydrate

Are you getting enough water?  It’s a question often asked, and for good reason. Quite simply: water fuels us. We can’t survive without it. Roughly 70% of our body is water and that means that good quality water is at least twice as important as food for helping our bodies carry out their normal functions.

Drinking water is a great way to flush out any unwanted toxins in our body. It can also help to curb cravings and stops us from mindless snacking. As a general rule of thumb, aim to drink at least 2-4 litres daily. But, this will vary depending on how much your water your body can handle.

These are just three simple tips that I find work. There are lots of different ways you can Spring Clean your diet and boost your energy and mood through food. The key is to just find what works for you, what you’re comfortable with and what is going to be achievable for you in the long-term. It’s a lifestyle change and a commitment to living a healthier life, every day.

 

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If you want to get serious about your health goals, fill in the form below and let’s have a chat.

 

I only have one body… I need to keep it fit and healthy!

Why do we spend thousands of dollars on medication, doctor and specialist visits without a second thought when it comes to our health and well being?

We shop around for the best doctors, best specialists and best advisors when it comes to health conditions right?

Yet when we are looking to invest in our own health and fitness (for those that do) many are looking for the cheapest options to get fit and healthy rather than the best fit for our needs?

As a fitness trainer, I often speak to people that tell me the following

“I used to be fit but…..”
“I want to get healthy”
“I want to get fitter”
“I want more energy”
“I want to look after myself”
“Ive had a gym membership for two years but don’t use it”
“I go to the gym, but Im not getting the results that I want”

This is all great – the right sort of stuff! I want to help all of these people.

However, the very same people will use the excuses of:

“I dont’ have time”
“I have kids activities so I cant make your classes”
“I want the personalised service but its too expensive”
“ I want to work with you, but need to ask my…. husband”

My general feeling at this point is WOW!

It just doesn’t make sense to me.

Why would you need to ask your husband, wife or partner if its okay for you to “look after yourself? to be healthy?”

Since when was it someone else decision? Since when have we become dependent on others to keep us healthy?

If its that important to you, then you would find the time / money / commitment not to me – but to yourself to look after yourself? To commit to being healthy? For yourself? For your children?

When did we decide that we should compromise on the best care and advice when it comes to our fitness, nutrition or health?

If we were to just stop focusing on bandaid solutions and start investing in our own health and well being many of us would actually save money in the longer term.

I am often told that its easier for me because I am a fitness trainer.  Why? Because  it may seen that I don’t have commitments of family, work, study, and the rest? Im really just like the next person with the same type of stresses in life.

What make me different is that I do not compromise on my health, fitness or general well being. I know why I want to be fit and healthy, not just now but for my lifetime.

I shift the non-important stuff like Netflix, and following series on TV etc to ensure I give myself the time and opportunity to work on my mind and body.

This means I make time for exercise, I free up time to work on my mental health, I free up time to prepare meals for myself, my baby and my boys.

Let me share some of my story with you that helped me transform

A number of years ago I decided to move into a complete natural lifestyle. I got sick of the pills, tablets and bandaid solutions.

I had asthma for most of my adult life and started to get chronic wheezing frequently. Every visit to the doctor resulted in new medication, stronger medication and eventually steroids to manage the asthma. It didn’t actually help it per say, just made me angry and hyper most of the time.

So one day I just threw out all the pills, medicines and puffers.

I looked for natural approaches.
I started to diffuse natural oils – Doterra to be specific.
I haven’t stopped diffusing and do this every time I sleep whether its day or night.

What the result has been?

I have not had problems with my asthma for over 3 years.
I have saved money – no more pills, puffers and doctors visits.
I have stopped putting harsh chemicals into my body and my body is thanking me for it
I generally feel better – I hardly ever get sick.
I can undertake my exercise most days without any difficulty breathing
I am more focused on what I put into my body every day

Why?

Because I only have one body and it needs to last me my lifetime.

What this meant for me

1. It meant investing in myself
2. It meant taking the time to research what the best options for me were
3. It meant looking for the best not the cheapest
4. It meant freeing up money from other things (rubbish foods, expenses that were not necessary) so I can keep investing in products that make me feel great
5. It meant freeing up time to learn about the oils that I use not only for my asthma but for everything in my life – my general well being, my overall health, and around the home.

Now some may stop and think that I have lots of free time to do this… its not true.. I am just as busy, over committed as the next person.

What Do I Do?

I make time
I make the investment
I commit to myself
I commit to being healthier

Why?

Because I only have one body and one mind – and I want both to be working for a long long time.

Want to Learn More About Yourself?

1. How to free up your time?
2. How to prioritise yourself?
3. How to be healthier?

Than drop me a line for a free 15 min call to discuss where you are at and how to kickstart your healthier living.

 

If you are not 100% ready to commit to yourself, but want to learn more about how to work on yourself – follow us at Kappas Fit Bodies – we want to connect and help as many people as possible. All the information on this group page is for you to use and share.

 

Chocolate Overload?

So over Easter long weekend like most long weekends where there is a celebration, we all tend to go a little bit overboard…chocolate, chocolate and more chocolate.. or if you are anything like me… hard boiled egg overload!

I don’t know about you, but we feast after midnight mass on Saturday evening, then feast on lamb thats been slow cooking on a spit all day,  potatoes, rice, shortbreads, cakes, pastries and crack red eggs over Easter Sunday.

And then after all of that food…  there is all the leftovers that we need to eat for the rest of the week – cant waste food right?

Now Im not a massive fan of chocolate, but my household is… and with all the exchange of chocolate gifts, theres at least a few kilos of chocolate that we need to get through before next Easter! Lucky for us we pace ourselves and it does take us almost 12 months to get through the chocolate each year! I personally get on coloured hard boiled egg overload after Easter – so whilst great for the protein content, its still an overload!

Maybe you went overboard, too? So what.. no big deal if its just on occasion – we all need to live a little right?

So how do we get rid of that feeling of fullness this week?

1. Get back in the right mindset – its okay to enjoy family time, chocolate eggs and feasting for special occasions! Acknowledge it and move on!

2. Take stock and reset your nutrition and fitness goals – are they realistic – if so fantastic! If not, what are one or two small changes that you can make over the next couple of weeks to get you back on track?

3. Get moving – go out for a walk, break a sweat, do a burpee session in your lounge room or garage. get to #kappasfitbodies outdoor bootcamp class @ Brighton Le Sands. Or jump on a trampoline with your kids for 20 – 30 mins! There are plenty of outdoor activities to do around Sydney this time of the year for school holidays and the weather is just brilliant at the moment!

4. Consider having a few day of nutritional fasting…. drink herbal teas in the morning, and start your meals for the day at lunchtime or around 1pm – give your body a break overnight and first up in the morning from any solid foods.

5. Drink a lot of water – at the moment, Im adding Slim n Sassy, Grapefruit, Lemon and Fennel oil drops to my water – super tasty and takes away the sugary cravings!

6. Your first snack (breaking the fast), should be something light before dinner. Consider a protein shake with almond milk or some fruit with almonds.

Now if you have plenty of left over chocolate easter eggs – pack them away, and afford yourself the treats if it fits within your calories and macros a couple of times a week.

Hope everyone had a wonderful Easter Break and see you all soon!

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