Veg Out...And Get Lean!!

I guarantee I could look at anyone's diet (yes, including you) and find at least 3 meals or feedings where veggies could easily replace the sub-par option that currently exists there.

They aren’t exciting but they are full of everything-goodness of which your body will thank you greatly for by not getting sick all the time and providing you more energy at work and at home.

Much like water, I’m not going to put a number of serves or anything on this because that’s when people think “7 serves is too much for me to do’ and don’t actually do anything.

We’re all about solutions people!!

So what I want you to do is first write out everything you eat for a whole 7 day period including all food, drinks and everything in between, good and bad. Then go through the 7 days and circle everything you think wasn’t the best option it could have been.

Each circle represents an opportunity that veggies can be added into your diet and that something not-so-great, can be eliminated = 2 major wins on the getting ready for spring/summer front. Check out this handy table to assist you in your choice and portion size of your new "vego" nutrition plan.

Again similar to water, if you’re eating a lot of veggies then A – they will fill you up for longer and discourage potential overeating and B – if you’re eating veggies then you’re not eating sweets and pastries (hopefully).

Over 3 – 4 weeks try and add veggies to 80% of your meals over a period of 7 days whether they be cooked or raw.

Veg out and lean out!!

Andrew Jobling Health and Nutrition Seminar Wrap Up

Last Thursday evening we hosted our very first in studio seminar. Rather then it focus on anything specific we tried to cover a broad spectrum of issues relating to all things health and fitness.

We bought in a highly regarded guest speaker Andrew Jobling who is an ex-AFL footballer, personal trainer and now professional speaker, writer and author who focuses on helping people believe in their own power and potential to expand their boundaries and to create positive long term change to live a happier, healthier and more dynamic life.


Some of the main points those in attendance took away were:


Decide Not Just What You Want, But Why You Want It - only when you really find a real world reason to want change will you truly seek it. Andrew was using the example that for a very office worker to fit exercise in their busy schedule, they will need to train at 5am. With a few of these types in attendance it didn't really agree with them but the point being made was that if just fitting in some exercise is not worth getting up at 5am for then find something that is like running on the beach with your grand kids who haven't even been born yet.


The Power of Metabolism in Body Composition - up to 90% of all calories burnt are through your metabolism which is effected by exercise but even more so through nutrition. Processed foods have little to zero nutritional quality to them meaning they don't require any energy to digest. Now place this next to a steak that can use up to 70% of it's OWN calories in just eating it!! So if you're trying to lose some bodyfat, and who isn't, chewable foods is the best place to start because of the 'negative" calorie balance they can provide but also chewable foods are generally the best foods.


Managing Blood Sugar Levels - we've all heard of the Glycemic Index (GI) but I bet if I asked you how it actually worked in the body over a course of a day then you'd probably find that you didn't really know as much about it as you should. In a nut shell when we sleep we go into a "fast" and we wake up our blood sugar levels are low. A great idea is chomp on a piece of moderate to high GI fruit to get a quick blood sugar spike and get us back to "even". Your goal for the rest of the day is stay as close to even as you can. This can be done through frequent feedings throughout the day of small to moderate portion sizes. The most important part is what you decide to eat at these times. The general rule is that sugar will raise your blood sugar and protein and fat will stabilise it so if you have fruit, muesli and yogurt all at the same time, then be prepared for a pretty dramatic drop in blood sugar in an hour 2. Split that sugar up through several meals throughout the day instead.


So there you have it. Not my usual laugh-your-arse-off type of post but an extremely informative one.

Our Very First In-Studio Seminar!!

Keep next Thursday evening, May 16th, OPEN!!

We have enrolled the services of the author and public speaker Andrew Jobling for our very first in-studio seminar starting at 7pm in our South Yarra studio.

An ex-AFL footballer and personal trainer, his recent book titled "Eat Chocolate, Drink Alcohol and Be Lean and Healthy" has changed countless Australian lives by sharing his secrets to achieving the success of achieving long term health with their health, mind and body.

The Program Outline:

• Clear up the misconceptions & understand what has stopped you in the past
• Discover the simple steps to creating long term change
• Understand that being lean, vibrant and healthy is all about metabolism
• Discuss some basic nutritional steps, easy to implement into a hectic life
• Understand the impact of controlling blood sugar levels, eating natural foods, quality supplementation and moderate & enjoyable indulgence

The seminar will go for 60 - 90 minutes and we will provide some nibbles and drinks on the night.

All you need to bring is a yourself, a pen, some paper and a willingness to bring some change for the better!!

Did I also forget to mention that this seminar is FREE??

And did I forget to mention that you'll receive a FREE showbag with some goodies from some of the high quality Toorak Road local businesses??

We could not be anymore excited about this so make sure you book one of the 30 seats we have available prior to Tuesday, May 14th.

Bring your mum, bring your dad, bring your bff, bring your neighbour, bring somone from your Facebook friend list you've never actually met before!!

Bookings can be made via our main website or by calling Troy on 0411 091 978.