Starting Point

Just starting in your health and fitness journey? Not sure where to start first or feeling or overwhelmed by all the available information? I’ve put together some basics for those just starting this new adventure!

Eat clean!

Diet is 80% of your results, exercise is 20% so it’s really important that you make sure you eat clean, unprocessed food. Avoid the C.R.A.P – Caffeine, Refined Sugars, Alcohol and Processed and Preservative laden foods. Try to eat food that is as close to its natural form as possible and include protein (think did it swim, fly, walk, hop?), good fats like avocado, and whole low GI carbs like brown rice, quinoa and sweet potato. 

Avoid Junk!

Including regular and diet soft drinks, chips, biscuits, candy, white breads and pastas, fruit juice, sugary cereal, condiments like tomato sauce, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and packaged goods.

Exercise!

Find something that you enjoy so that you continue to want to do it! Try and include some resistance work like weights to help build lean muscle (if you are unsure ask a personal trainer for a one-on-one session to cover the basics!) but you can also try bike riding, swimming, yoga, cycle classes, dance, crossfit, boxing, jogging, team sports, skipping, hiking…. there are so many options! Recruit a friend and make it your catch up time too (but don't forget to still work hard!)

Be Patient!

It took you more then two weeks to put on the weight so don’t expect it to fall off in two weeks! Be patient, consistent and results will come.

Be Positive!

Set backs happen, you won’t always eat clean and you might miss a work out. IT’S OKAY. Just get back on the wagon. You’re human after all so just accept you haven’t been perfect (who really is?!), remind your self of all the good things you have been doing and keep moving forward towards your goal.

Preparation is the Key!

Cook all your meals up for the week (or next 3-4 days) on the weekend and freeze them so you always have clean healthy meals prepared. Yes this might take you an hour or so but you save HEAPS of time during the week! Also invest in an eskie to keep your food cool (you can buy really cheap ones from the supermarket) and carry some nuts to snack on with you all times. Also, keep a waterbottle, work out clothes and protein powder in the car so you never have an excuse.

Set S.M.A.R.T Goals!

Click here to see my post about goal setting. Take photos and measurements for a more accurate guide. You might not see the numbers of the scale changing but photos and measurements don’t lie, scales can!

Create a Positive Support Network!

Sometimes it’s hard for friends and family around you to see you make these wonderful changes in your life because it makes them realise that THEY aren’t happy with themselves. If this happens it’s important to understand that this is coming from something in them not from you. Sit down and explain to them why you are making these changes, ask for their support or even for them to join you! If they still continue to bring you down you may have to cut them from your life or see them less! You deserve only the best so surround yourself with people who support you in a positive way. 

“There are people who are not at all concerned about the harm they inflict on others. They believe the main thing is that they themselves. Once again, this problem stems from a lack of awareness. The more we make others suffer, the more we accumulate causes for our own future suffering.” – Dalai Lama.

"Your body is quite content staying at the same size and shape...you have to give it a DARN GOOD reason to change!"

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