Reasons Injuries Can Occur

1 Sep

Injuries can get in the way of your training. Bellow is a list of things that CAN cause injuries.

  • Don’t warm up – Warming up increases your heart rate and gets blood pumping to your muscles. This decreases the likely hood of tearing muscles.
  • Not drinking enough water – been dehydrated can cause cramping in your muscles.
  • Overtrain – Some times more isn’t always better. Your body needs rest.
  • Don’t listen to your body – tweaks and slight strains can lead to injury if you don’t rest that body part.
  • A weak core – there is so many benefits to having a strong core. It will keep you stable in exercises and reduces chances of injury.
  • Poor flexibility – flexible muscles reduces chances of injury. Stretching after your workout will help with this
  • Poor technique – doing exercises in correctly can cause injury.

Injuries can be frustrating. Avoid the above points and you will lessen the chances of picking up an injury.


What do your cravings mean?

26 Aug

What your food cravings mean:

Chocolate – may indicate the need for magnesium, chromium, B-vitamins and/or essential fatty acids. Chocolate is high in magnesium so it is best to reach for the 100% cocoa in smoothies or snack on nibs or eat the darkest chocolate you can find.  Chocolate is also metabolized to serotonin, a mood boosting hormone so cravings can also be related to an emotional need.  Besides healthy cocoa or dark chocolate, reach for a loved one, friend, pet or any activity that makes you feel good.

Carbohydrates (white flour based food cravings) – this may indicate insulin resistance, hypoglycaemia (blood sugar fluctuations), chromium deficiency or fatigue. This is separate to sweet cravings, often it can go unnoticed, people often crave crackers, savoury biscuits, noodles, white breads, chips, etc. Including more fiber in your diet for better blood sugar control and eating more chromium and magnesium rich fruits and vegetables such as bananas, apples, apricots, capsicum, spinach, beetroot, avocado, broccoli, celery, chard (silverbeet), carrot and parsnip will help overcome this craving.

Sugar – may indicate blood sugar imbalances and mineral deficiencies such as chromium and magnesium. Giving into biscuits, cakes, lollies, soft drinks or other refined sweets will only make the problem worse and cause a blood sugar roller coaster that leads to more cravings. Instead, choose a piece of fruit when you’re craving sweets.  Sugar cravings are also more common when you are dehydrated and may signal a need for more water.

Salt – this can be aggravated from stress hormone fluctuations and low levels of electrolytes.B-vitamin rich foods are important during periods of stress. Consume foods such as nuts, seeds, legumes, whole grains, fruits and vegetables.   Similar to sugar cravings, salt cravings can result from under hydration.


Fat –craving fried foods and other oily foods can indicated a simple essential fatty acid deficiency, simply eating more good quality fats will solve this in a flash.

Cheese – this can also indicate an essential fatty acid deficiency as above.

Pica –cravings for non-food items such as ice, clay, dirt and chalk. This can often mean an iron deficiency or mineral deficiency in general. Consume plenty of dark green leafy vegetables, legumes, nuts and seeds for the prevention of pica. This is more frequently seen in children and during periods of greater nutritional need such as pregnancy.



Why Sleep is Important fo Weight Loss

25 Aug

Sleep is an important component of a routine that is often overlooked. Here are the benefits of a good nights sleep.

  1. Sleep helps control your appetite
  2. When your asleep your body releases more growth hormone then when your awake and this build muscle
  3.  Rest and recovery, as we talked about in a previous biog this is key to your success
  4. When tired it can be all to easy to reach towards sugary snacks

By helping control your appetite, keep your metabolism firing and helping you to recover for your next session, sleep is a crucial part of your programme. Aim for 8 hours every night.


Are you afraid of success?

19 Aug

Do you ever feel that you’re so close to achieving your goals that you run away from it? Why is that? Why do we as woman come some close to what we’ve dreamed of and then start self-sabotaging?index2

You need to keep the head, keep focused, move forward and stop focusing on the results. Focusing on the journey will help loads, enjoy the day to day battle , it’ll keep you grounded and help you from going crazy the closer you get to your goal.

You can do this, you can be the woman you want to be. You are strong & confident, be the  best version of you and you will be successful. Learn to be calm and in control, learn to be consistent.

That’s a tough one, learning to achieve a level of consistency in your day to day is tougher than you think . YOU can do this, you’ve got this.


Jessica xx

15 Ways to cut back on sugar!

18 Aug

All it takes is one Google search to confirm that too much sugar is bad for you. We hear it all the time that we need to eat less sugar. But with the current state of the food label it can be very confusing and hard to identify how much sugar we are actually eating.

You might ask, what about fruit? Fruit sugar, also known as fructose, is a simple naturally occurring sugar, like lactose found in milk. While fruit does contain sugar, it’s sugar in the way nature intended it, and it’s also loaded with essential vitamins, minerals, antioxidants, and fiber. Fruit is a fundamental part of the diet but it should be balanced with other foods like vegetables, proteins, healthy fats, whole grains, and dairy.


If you’re looking to cut back on sugar, here are 15 simple hacks for slashing the sweet stuff from your diet:

  1. Go natural. Eat natural sources of sugar over added sugars. Added sugars like honey, agave, and high fructose corn syrup contain empty calories meaning they have zero nutritional value. Fill up on fresh fruit and vegetables instead because they contain fiber that slows the rate of absorption of carbohydrates along with improving cholesterol levels, digestion, and satiety to help with weight loss.
  2. Pick low sugar produce. If you’re aiming to eat less sugar overall, pick the fruits and veggies with the lowest sugar load like lemons, limes, blackberries, raspberries, strawberries, broccoli, cauliflower, leafy greens, mushrooms, green beans, and zucchini. Essentially all veggies are low in sugar.
  3. Know your portions.  In general, most people should consume 2 fruits (or 2 cups) and at least 3 cups of veggies per day. Ideally, try to space out your servings so that you aren’t getting a big sugar rush all at once.
  4. Eat whole and fresh. Limit fruit juices and dried fruit, if you are watching the sugar intake, stick to natural fruit.
  5. Learn the label lingo. The food label doesn’t differentiate between added and natural sugars, instead it lumps them all together. To get natural sugar sources check the ingredient list to know if there are any added sugars in the product. Sugar lurks behind these words in the ingredient list: molasses, organic cane sugar, fruit juice concentrate, malt sugar, corn syrup, honey, syrup, and words ending in “ose” dextrose,  lactose, maltose, fructose, glucose, sucrose.                                                                   
  6. Compare products. Looking for the lowest sugar foods? Check the nutrition label to see which product is lowest in sugar. Don’t be fooled by “low sugar” or “diet foods” as they are often packed with artificial sugars. Bottom line: eat real “natural” convenience foods lowest in added sugar.
  7. Track it! Logging your food in a food diary and re-cap the end of each day
  8. Fill up on healthy fats. Eat more nuts, seeds, avocados, olives, and salmon. Not only are these foods heart healthy and help with blood sugar control, healthy fats will displace excess sugar from the diet and keep the body satisfied for longer so you are less likely to have energy dips between meals prompting a quick sugar fix.
  9. Set boundaries on the sweet tooth. stick to your treat night/night off for your sweet tooth cravings
  10. Eat less packaged food. Foods in their whole form are going to be your best bet when it comes to lowering your sugar intake.
  11. Choose unsweetened dairy. Opt for plain milk and yogurt, and no, vanilla isn’t plain! While there are naturally occurring sugars in milk and yogurt (lactose), many are spiked with sweeteners.  Add your own flavor by topping yogurt with chia seeds, blueberries, and cinnamon.
  12. Pump up the protein. Eating more protein will keep you amped. Protein takes longest to digest so you will be less likely to crash if you’re eating good quality proteins
  13. Beware of sugar bombs. Even healthy foods can have sneaky sources of added sugar. Foods like energy bars, lattes, smoothies, juices, enhanced waters, salad dressing, cereals, tomato sauce, and medications are common culprits.
  14. Lower it gradually. Instead of cutting sugar cold turkey, lower your intakes slowly. If you usually eat sweets after lunch and dinner, start by taking it down to one meal a day.
  15. Clean out the pantry. If you have tempting foods in the kitchen, you might need to do a little pantry detox. Go out for the ice cream sundae instead of bringing a carton it into the house.


Hopefully you will all be eating less sugar this week




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