If you answered yes to any (or all!) of those questions, I can definitely relate.  People often see the way I look and act and often assume that it’s always been easy for me to stay in shape; that I must be genetically lucky or perhaps I simply never indulge in so-called naughty foods!

The truth, of course, is that it’s not that simple. Firstly, I do indulge (how could a girl live without chocolate, cheese or wine I ask you?!), and secondly – I haven’t always looked this way. And I certainly haven’t always felt the way I do now, which is mostly very energised and passionate about life.

Following the Rules of Conventional Nutrition

I learned the hard way that following conventional nutritional and health advice doesn’t work, and it was a lesson that affected me both personally and professionally. In 2005 I’d been a personal trainer for 5 years, and I was overweight and miserable. I wasn’t huge by any stretch of the imagination, but I certainly didn’t look the part. More importantly, I felt awful. I was eating really well as well! Or so I thought. 

When I look back now I can barely believe that I used to think it healthy to live on a diet centred around whole-grains, lean proteins such as egg whites, chicken breast or tuna, low-fat dairy products (of course!), and minimally processed starches for energy. A typical day for me included bircher or untoasted muesli for breakfast, fruit and low-fat yoghurt for snacks, and tinned tuna with corn, kidney beans and avocado for lunch. Dinner was your fairly standard meat and veg with some kind of whole-grain starch.

These days I would never recommend that sort of diet to a fat loss client – and I wouldn’t recommend it to you either.

Time To Ditch The Conventional Nutrition Books

It was round the middle of 2005 that I noticed a colleague of mine start to noticeably become leaner. Not only that, but he was becoming annoyingly energised. To the point where he would – quite literally – bounce into morning meetings. Whatever he was doing, I sure wanted to know about it!

Of course as with anything that seems too good to be true, there was a catch. The method my colleague had taken to transform his body was one based on ‘paleo’ eating. It was all about getting back to basics with health and nutrition, and the results certainly spoke for themselves. The catch was that it was a little too back to basics for my liking! This guy was eating meat for breakfast for heavens sake! There was no WAY I was going to be walking down the street to work at 6am chowing on a lamb chop and nor did I want to have to explain weird eating habits to other trainers at work.

Besides – everything I’d been taught told me that the way I was eating was correct. Maybe there was just something wrong with how I was doing it? Perhaps I just needed to exercise more?

How To Eat For (True) Fat Loss

In the end, of course, I just couldn’t resist something that was clearly so effective. Another way to look at it was that my desire to lose weight and feel better eventually overrode my concerns about what people thought!

The best part was that within weeks – if not days – I noticed such a significant change in the way I looked and felt that I honestly stopped worrying about other’s opinions and may have even been guilty of preaching at them about my exciting new approach. My clients were somewhat bemused at first, but they trusted me and were willing to listen. I guess my results spoke for themselves as well

Some of the principles I now follow and teach my fat loss clients include:

1. Meet your protein goal. If there’s one thing you can do to dramatically influence your body fat levels it’s to eat more (good quality) protein. You can determine your protein goal by multiplying your lean mass body weight (body weight minus your body fat) in pounds and then by 0.9-1.5g for women and approximately 2g for men. It’s important to include a variety of protein sources from animals as well as some plant protein. Wild meat in particular is excellent for fat loss as well as brain health.
2. The carbohydrate conundrum. Let me cut to the chase: my clinical experience has shown (and the experts I respect teach) that 75% or more of the Western world is NOT tolerant to a moderate carb diet, let alone a high one. I definitely don’t advocate cutting carbs OUT, but most people can easily lose body fat and actually increase their energy by switching the starch for more protein and good fat. A good rule of thumb is to get 80-90% of your carbs from (mostly green) veg, and just the remainder from starch and fruits.
3. Smart fats. One of the biggest myths still perpetuated by the health industry is that fat should be feared. Trans (processed) fats, of course, are definitely not your friend, but did you know that good quality organic saturated fats actually contribute to your cell and hormone development and even help you burn fat faster? That’s right – fat can make you lean! The way I now eat and coach my clients to eat is to include some ‘smart’ fats at each meal. Good examples include nuts and seeds, small oily fish, avocado, coconut oil/milk/cream, organic cream and butter, macadamia nut oil, and ghee. Those are just a few of my favourites!
4. The traps of healthy snacking. This is an area close to my heart – when you enter the paleo lifestyle you’ll find a virtual plethora of healthy and incredibly delicious snack ideas. Raw chocolate/avocado cheesecake is one of my favourites. Just a word of warning – it’s all too easy to get carried away with healthy snacking and, as a result, not consume adequate protein and green veg for fat loss. Keep the snack-type foods to 5-10% maximum, and try ‘snacking’ on leftover real meals instead! Your belly will definitely thank you.

Of course all that being said, old habits do die hard. Sometimes I still feel like I have a special ‘chocolate-time’ alarm clock that goes off in my head after dinner, and the same applies with red wine! There’s even a small part of me that looks around a crowded restaurant now and then and wonders why I can’t just be one of the blessed ignorant working my way happily through the bread basket.

Until waking up the next morning and realising how yucky I feel when I do eat that way of course

Is This Really What It Takes To Be Lean?

You might say that in a perfect world we should be able to eat all things in moderation and naturally select what our body most desires in the moment of hunger. But it’s not a perfect world, is it? Food quality, food choice, environmental toxins, stress … these are all things which impact your ability to feel and function your best.

The reality is that if you want to live with exceptional health and energy, and yes even create an exceptional body to do that in, then you do have to live differently to the rest.The good news is that this doesn’t have to be overly noticeable to the rest of the world if you don’t want it to be, and it also doesn’t require long-term sacrifice from you. It might seem that way at first, but I promise the motivation definitely comes from within once that image in the mirror starts changing!

At the end of the day it’s fine for you to choose to keep following the conventional rules. There is no right or wrong here. But what you do have to recognise is that you have the power. And whether you like to look at it this way or not the truth is that choosing whole foods as close to their natural state as possible gives you the power to look incredible and feel even better.

Which means a heck of a lot more to me than getting to ‘fit in’ or even ‘eat all things in moderation’ just because I ‘should’ be able to. How about you?

And Remember -

Life is Now. Press Play

Kat

Healthy eating can be a challenge for many, with most people are discouraged from taking on a healthy diet because of the costs associated with healthy foods. Organic fresh produce can be prohibitive to the budget-conscious, and few discounts are available for these types of products. If you’re looking to save money on health food purchases, be sure to spend your money wisely by investing in fruits, vegetables and grains that will give you the biggest bang for your buck. According to the Mayo Clinic, superfoods are the key. Superfoods are nutrient-rich foods that are powerful enough to help lower cholesterol, regulate weight and significantly reduce your risk for certain diseases and cancers. If you’re looking to purchase healthier items for you and your family, stock your trolley with superfoods during your next visit to the grocery store.

Fruits

The next time you’re in the mood for something sweet, opt for a fruity superfood instead of that slice of pie or donuts. Blueberries, concord grapes, oranges, pumpkin and pink grapefruit are some of nature’s most delicious superfoods. Though small in size, blueberries are packed with antioxidants, vitamin C and can even lower your risk for heart disease and some cancers. But that’s not all: Blueberries also work as an anti-inflammatory agent as well. One of the most widely accessible superfruits is watermelon. This melon variety helps to hydrate our system and also contains lycopene—a carotene, and carotenoid that is helpful in fighting some cancers.

Vegetables

The next time you decide to make a salad, be sure to include a variety of dark, green vegetables like spinach and broccoli. Not only will greens like bok choy and collard greens improve the taste and texture of your salad, they will also imbibe you with a fresh supply of lutein, a key chemical that protects the body against heart disease and stroke. Dark green leafy vegetables are also a good source of folic acid–vitamin B. Additionally, chemicals found in these types of vegetables work as an antioxidant, helping to purify your system of cancer-causing toxins.

Grains

Most of us never explore the truly exotic superfoods from the grain world. Grains like flax seed, chia, faro, freekeh and quinoa are some of the most nutrient-rich grains from which to choose. Quinoa is packed with protein, fiber and has a delicious nutty flavor, while freekeh aids in digestion. Surprisingly, chia seeds are packed with omega-3 fatty acids. Omega-3 fatty acids play an important role in brain function and human growth and development. Many nutritionists encourage the consumption of omega-3 fatty acids because they may also reduce the risk of heart disease.

Adding supergrains to your diet is simple. Get creative with your healthy snacks and dinners by adding a few of the most exotic supergrains. Add the heartier grains to your pasta and rice dishes or sprinkle more delicate grains like chia or freekeh onto your oatmeal. Try layering some into a blueberry yogurt parfait to add some texture, or try adding a handful into your next batch of muffins or cupcakes.

Don’t forget to check out Holly’s website CouponCroc for discount vouchers to save on everything from kitchen appliances to health supplements when you shop online.

Life is Now. Press Play.

Kat

a fitness phenomenon is born: melbourne’s assassin pt blog!

In the words of its creators, Lana Chapman and Larissa Watt, Assassin PT is going to be a site to “train you, help you and laugh with you. Join with other Assassin’s and feel part of our training community, we will introduce you to our apprentices, our champions of the industry, our idols, our favourite recipes and our favourite things to laugh at (note from Kat: great idea!”)

“Our blog will provide you with a group of friends, good activities (exercise), great food, people to look up to and the responsibility of people looking up to you – sounds like a good recipe for a perfect family or a tight knit group of friends to you right? That’s the recipe to a successful healthy lifestyle!”

why i love assassin pt – and think you will too

I know Lana and Larissa personally from seeing them run their business in the city the past few years. I’ve rarely seen two trainers who seem so single-minded in their determination to build a business that truly transforms lives day after day.

As testimony to this is the fact that they are running a Client Appreciation Night (launch party!) next week and giving all of their clients and attendees free goody bags, champagne and food, and even giving away crazy amounts of personal training packages! Talk about giving back to the community – oh, and there are a few places left if you want to grab a friend and join the party. It’s free! See the post end for details.

I sat down with the girls last week and found out exactly what their blog is going to offer you -

• Why have you decided to start up a blog?

To give people insight into achieving those fitness and lifestyle goals they’ve been thinking about for so long.

Blogging is also an integral part of growing your business online and one of the best ways to get knowledge out about us and what we’re all about!

• What can readers expect when they sign up for your blog?

Our tact on how to be lean, mean fitness machines! They will get a taste of our love for fitness and health and all our little tricks to keeping a fit and healthy lifestyle.

• What are you most passionate about and/or what do you feel your specialty is when it comes to spreading the good word of health and fitness?

We are passionate about making a difference in people’s lives!

We try every way possible to make health and fitness click for our clients. Some of our clients absolutely despise training! – but want the results, so we bend over backwards to make it as enjoyable as possible for them by giving them loads of variety and endeavor to find the things that they actually do enjoy and have fun while getting fit!

• What’s your number one tip for transforming your body?

Keep it simple and Never Give Up!

If you think about the attributes of the people you look up to, what is the main consistent?

We believe it is mental strength, positivity, forgiveness, adaptability, perseverance and consistency.

Apply these to taking on a fit, healthy lifestyle and you can see that mental strength and positivity are needed to give you direction and  keep you on track, forgiveness and adaptability to forgive yourself for those times you do fall off track, but adapt to get back on. Perseverance and consistency take you over the line!

• Why do you think so many people never achieve the body they dream about?

People allow life to get in the way. Whether it be busy work, parties, friends or family eating habits, there is always something happening in everyone’s lives’ that can easily de-rail a person’s endeavor for a fit, healthy lifestyle.

There is never a ‘good time’ to begin a fitness regime or start clean eating if it’s not a work function it’ll be Easter or Christmas holidays – the Time is NOW, there will never be an opportune time to start otherwise!

You have to be prepared to overcome the obstacles life puts in the way, don’t allow them to be excuses.

The main thing to remember is that we aren’t perfect either, but we are great at adapting and getting back on track and THAT is the key to achieving everything you want in life, whatever that may be.

If you’d like to meet the girls and grab some great goody bags, head over to www.facebook.com/assassinpt
to reserve your space. Numbers are limited! The party is August 27th, 7pm at Della Nonna Ristorante in Melbourne’s QV.

And remember -

Life is Now. Press Play.

Kat

PS: The Assassin PT blog launches August 27th and can be found at www.assassinpt.com.au or by CLICKING HERE.

I posted photos of Sarah’s amazing body fat transformation on my Facebook page a couple weeks back, and the outcome was clear: you want more details about this amazing weight loss story!

Well, with no further ado, here they are (in Sarah’s words) – including a short video from the sexy lady herself!

Oh – and just in case you missed it, here is Sarah’s before photo:

the journey begins: 33% body fat

“The journey that has led me to seeking out Kat really began in Sept 2009. I’d just turned 40, had ended a 10-year relationship and had just moved into a new apartment by myself – it was all a bit confusing and I can only describe myself as feeling completely lost, totally unsure of myself and very alone. I really needed something to give me some direction and ‘find’ myself again.

I’ve always been an active person and love high altitude trekking  – a goal I’d set myself to do by the time I was 40 was to climb the highest mountain in South America; Mt Aconcagua.

However, I was too late for the 2009 climbing season and decided on Mt Kilimanjaro instead. So, decision made, I signed up to a gym and had an assessment. I knew I’d not been quite so diligent with exercise, but I was playing tennis 3 hours a week, badminton 1 1/2 hrs a week, cycling or walking everywhere so I figured I was pretty fit – imagine my horror when the results came back…standing at just 163cm I was 76kg, had a body fat percentage of 33 and BMI measurements that put me into the obese category!!!”

OBESE – what the???

“That was a complete shock – how had I let myself get to this state? So now I’m 40, fat, single and frumpy.

I cried. A lot. This wasn’t how things were supposed to be and now I had added incentive to make some positive changes to my life.

So I hit the gym in a BIG way and another thing that I also changed was my diet – not drastically, but I totally cut out bread, rice, potatoes and pasta and just started eating a lot more salads.

Not much happened to start with, I was definitely feeling healthier and I didn’t suffer any energy loss which totally surprised me and then all of a sudden in a 3 week period, just before Christmas, 6kg of body fat seemed to vanish. It was amazing – I’d really stumbled onto a good thing here. From Christmas 2009 until about March 2010 the weight kept coming off at about ½ kg a week – perfect motivation to keep going!”

the journey continues: 17.5% body fat

“It was probably about then that I noticed that the weight wasn’t being lost in certain areas – bizarrely enough, after my previous trek in Bhutan in 2001 when  I came back weighing just 48kg, I looked anorexically skinny yet I still had a flabby stomach, knees, saggy backside and wobbly arms – how was that possible? And at this stage having lost about 15kg body weight, I was beginning to see the same thing happening.

The first time I heard about Biosignature Modulation was when I was at a conference on the Gold Coast in May 2010. I got talking to a fellow delegate, an ex SAS army officer, who had climbed Mt Kilimanjaro many times (!! insane – trust me on this!). He was also a personal trainer, so I asked him how I could tone up the parts that I felt were not working and he suggested Biosignature Modulation.

I have to admit, I was very sceptical to start with – after all you can’t spot reduce fat…can you? So a bit of googling later and my research led me to Kat.”

biosignature: the wobbly bits remedy!

“Initially my goal was to reduce belly fat and get rid of those saddle bags and tuck shop arms and I also decided that 12.5% sounded a like nice ‘round’ number to get my body fat down to, I’m not really sure why,  something to aim for I guess I thought this would also allow some nice muscle definition to come through whilst still looking a healthy shape and weight.

I’m absolutely thrilled at what I’ve achieved through Biosig – all up I’ve gone from 33% body fat down to an incredibly lean 11% (note from Kat: actually last time I measured Sarah she had come down further – to 10.7%!) I’ve lost a total of 25kg of body fat and I can honestly say that I am in the best shape of my life, which I never thought I’d be in my 40’s!

I have never looked or felt so energetic and well.  I have Abs for the first time in my life and no wobbly bits! I routinely get mistaken for someone who is 7-10 years younger than my chronological age and my body fat percentage, weight, cholesterol, blood sugar levels, iron all those sort of things are all at the levels you’d expect from younger person.

I have learnt so much about how to eat well and clean, how I can eat more without putting on weight – which is brilliant because I do love my food (thats what got me into a mess to start with .

Best of all, I now have the tools and knowledge to stay this healthy for the rest of my life!

sarah’s sexy photo shoot

If you’d told me I’d be doing a fitness model photo shoot 18 months ago, I would have laughed you out of the room – even when I started Biosig, and had no idea it would be so effective – it definitely wasn’t something I would even consider!

Now I can’t wait to get into my teeny weeny little photo shoot outfit and pose in front of a camera (Sarah wrote her story before the included photos were taken) – I’m even going to enter the Oxygen Magazine Cover Girl competition!

As far as where to from here, I haven’t really thought about the next step, having worked so hard for the last 18 months, I’m going to take some time to enjoy being the ‘new’ me.

Although, having said that, just today I booked my next mountain expedition – Ice climbing 4 volcanoes in Ecuador in Feb 2012! Its an amazing trip, very challenging – I’m so excited.

I also might just go and check out the INBA All Female Natural Muscle and Fitness Classic in Caulfield in July… I wonder…

Life is Now. Press Play.

Kat

PS: The latest update from Sarah after being inspired at the above-mentioned muscle and fitness contest is that she is planning to compete herself in just 8 weeks! Stay tuned for more of Sarah’s body fat meltdown story!

Yet somehow in the midst of all that I have never shared with you a full day’s example of how I eat. A reader pointed that out to me in last week’s Foundation of Nutrition post, which is part of a new series I’m calling ‘Nutrition and Fat Loss 101′.  I thought I’d better rectify that and add in a previously unplanned addition to this series!

this is how i eat

This is a typical sample (non-treat) day:

5.45am: wake up, take fiber, primal greens, glutamine, selenomethionine (selenium) in water with 2 yang-r-ala washed down with it (carnitine and alpha-lipoic acid; best ever combo for fat loss and for morning energy). Extra glass water before this, and another half glass after this.

6am: in car on the way to the city: 120-140 grams of leftover roast beef, 5 or 6 raw organic brazil nuts

6.20-7.30am: in my favourite writing haunt (city cafe): 2 long macchiato’s

8.15am: BCAAs, C and E, carnitine, glutamine before training, followed by BCAAs, beta-alanine during training and BCAAs, C and E, magnesium after training. My morning training is always weight lifting. Currently I am trying to build muscle, so I am lifting very heavy weights with very slow tempos and long-ish rest periods. I’m on a 4-day split. I do not stretch or do cardio after (or before) training.

9.25am: Immediately after training (usually while still in gym; i.e. change-room) organic grass-fed natural protein shake with teaspoon raw cacao, primal greens, glycine and glutamine added. I’d usually take the above-mentioned PWO supps with this.

9.45am: 2 poached eggs (if I’m extra hungry I might have 3 scrambled instead) with 100 grams grass-fed steak, spinach sauteed in butter. 2 x primal digest chewed before eating, 2 x holy basil before eating. During meal: 3x HCL, 1 x zinc, 2 x gotu kola, 1 x NAC-2 plex, 3 x fish oil (I rotate which blend I use), 2 x omnizyme, 2 x hepatoforce, twice a week I would take at least 5,000 mg vitamin D with a morning meal.

11.30am: Strong 3/4 latte. I’m trying to minimise milk; I would like to cut it out altogether but am just being lazy about it. So I order strong lattes with only 3/4 milk which ends up being barely any more milk than a long macchiato, but for some reason I just don’t want to order a long mach later in the day!

12.30: Organic chicken breast, broiled, with raw greens. Usually spinach, cucumber, capsicum, celery; something like that. Sometimes I will bring leftover steamed veg like broccoli, green beans, broccolini. Handful of self-roasted almonds, or 2 flat teaspoons of nut butter (not peanut). Same supps as at earlier meal.

3.30: Same as at 12.30.

4.30: I might do 20 minutes of intervals sprints on the treadmill, or occasionally a circuit workout in the gym. I would take some BCAAs before this.

4.15: PWO shake, same as before. I only take 2 shakes if I’m doing 2 workouts; I prefer solid food aside from this. With or without the shake I would eat a few more nuts and usually some more chicken/meat/fish from whatever is left from my day’s food.

7pm: Grilled barramundi with fresh lemon, salad, steamed green veg. Same supps as earlier, except also 2 x ubermag and 1-2 x yin r-ala added.

8.30pm: (This is just last night; I try not to eat after dinner at least half the time): organic full-fat yoghurt with steamed rhubarb, a few toasted seeds, and cinnamon. Peppermint tea.

10pm: Fiber, glutamine, uber inositol, 2 more ubermag, glycine.

10.30pm: Bed.

All of my supplements are from Poliquin Performance, and I also stock only Poliquin in my office. The exception is protein powder, which I get from Tonic Superfoods (enter bodyincredible at checkout for a discount) and also stock in my South Melbourne office.

I should also add, this is on a work day; which happens 3 x p/week. On a non-work day I might sleep in until 6, and would certainly only do one workout. Unless I add in some kettlebells at home

Comments/thoughts/questions? Jump in below!

Life is Now. Press Play.

PS: Next in this series you can look forward to ‘Fat Loss Kickstart’, followed by another ‘bonus’ addition which is an example of a full week maintenance eating plan, and then lastly the synopsis of my ‘Cheating Your Way Lean’ workout!

PPS: Want to know more about how I eat? Check out the ‘This is how I eat’ album on my Woman Incredible Facebook page.

Which leads me to you – I don’t want you to miss out so I thought I’d just bullet point some of the key topics we covered. Let’s call it the Body Incredible Nutrition and Fat Loss 101: short, sweet and to the point! There are three key areas I’d like to share with you:

1. Foundation of nutrition
2. Fat loss kickstart
3. Cheating your way lean

foundation of nutrition

1. Morning Kickstart: start the day with 2 glasses of tepid water, one with real salt added and one with fresh lemon. Taking fiber and glutamine can help get you started and aid detoxification (fat loss!). Golden rule: eat protein within 30 minutes of waking, ideally with a small amount of good fat.

2. Structure: when starting a new fat loss or nutrition regime structure is key, particularly if you have a stressful lifestyle. Aim to eat 4-6 protein and green veg based meals, with a small amount of good fat at each. Keep reading for the rules on carbs … and bear in mind that less structure may be fine after you’ve established those initial patterns.

3. Hormones (cortisol and insulin): while all of your hormones are relevant to your health and ability to lose fat, cortisol and insulin are particularly worth knowing about. This is because they both tend to be driven out of balance by the typical busy Western lifestyle.

Cortisol is a stress hormone designed to energise you for short periods of time, but when life is always GO you tend to release excessive amounts of the stuff, which can promote fat storage. Detox cortisol by limiting stimulants after lunch, winding down without TV or computer in the last hours of the evening, take regular time out for yourself, and eating wholesome organic proteins and plants.

Insulin is released to help your body deal with incoming sugars. It becomes a problem when you are repeatedly eating sugar-based foods, which is basically anything that is not protein or fat. This even includes ‘healthy’ carbs, as well as the more obvious sugary or baked foods. If your diet is carbohydrate based and lacking in protein and fat you will have a tough time managing insulin and blood sugar levels and you will signal your body to store fat! This is especially true when it comes to choosing your breaky; hence my earlier note on protein. You can manage insulin levels by switching starch based carbs for more greens, increasing protein and good fat, taking fiber, and minimising processed food.

Simple stuff, hey? Almost too good to be true, I know but honestly – if you implement just these 3 foundation strategies you WILL notice a tremendous and lasting change in your energy and your ability to burn fat! Stay tuned next week for part 2 – Fat Loss Kickstart!

And remember -

Life is Now. Press Play.

PS: Was this post helpful? I often received emails from readers requesting a ‘step-by-step’ approach; this would definitely fit in along those lines. Please comment below with your thoughts and if I’ve missed anything!

In case you haven’t noticed, I write about a lot of different approaches to nutrition and fat loss. Make that a LOT. You’d be forgiven for occasionally wanting to bury your head in the and (or your laptop/iPad/iPhone) and wishing all the how-tos and should-dos would just go back to wherever they came from.

That being said, I do honestly make an effort to layer my advice in such a way that much of what I suggest reinforces a previous message possibly forgotten, or adds new information. Occasionally new information conflicts old – for example, there was a time when I suggested we should all get off caffeine, and now I don’t agree with that. The rules on cardio is something else I’ve changed over the past few years.

So what I’m saying is that while I can’t guarantee never to contradict myself as my education continually progresses, (although I’ll always admit it, and explain why), I can promise complete transparency when it comes to my beliefs and my personal as well as professional experience.

The truth is that even though I’ve maintained a lean body for 5+ years now (pregnancy was a longer-than-I-liked blip), I’ve constantly changed what I’m doing. My beliefs and recommendations are always based on real facts and science which I learn from people I respect, as well as from a host of research-based sources. I don’t really write about the scienc-y stuff because I don’t enjoy doing so, but trust me; it’s there. Oh – and some of my changing beliefs are just based on logic as I see it!

So basically these changes are always based in reason, and they can sometimes be for the better, sometimes for the worse, and often not better or worse but just more effective. I assume that you want me to share this stuff with you, even if it gets a little confusing from time to time?!

Recently I had an email suggesting I should hold back free content on my blog in order to then be able to reveal the ‘missing links’ or extra content at my paid events or (I guess) in 1:1s. Well obviously if you see me for a 1:1 I’ll be speaking directly to you as an individual, in a way I can’t do on the blog, but the idea of deliberately holding back my knowledge and experience here, just so my paid events can offer something noticeably magical and new? It doesn’t sit well with me. When you come to one of my events you’ll learn a LOT that I’ve spoken about previously, but you’ll learn it in a structured manner that inspires you to take massive action. And sure, one or two new tidbits will always sneak in, because I’m always learning.

I’d be interested to know what your thoughts are on this.

But in the meantime, in the interests of full disclosure, here is a little about what I’m doing now to get (even) leaner. I have a particular focus in that I’ll be in Rhode Island in 2 weeks for another Biosignature update, and I always like to show up to class feeling proud of my physical fitness!

• Eating protein within 30 minutes of waking
• Meeting my protein goal daily (my bodyweight in pounds x 1.2 is what I’m working with as I’m trying to gain lean muscle. For fat burning I’d suggest similar)
• Lifting very VERY heavy weights with slow (and even super-slow tempos)
• Minimal cardio. 1-2 max 20 minutes sprint sessions; separately to weights
• Protein shake and post-workout supplements before I even leave the gym
• Lots of BCAAs in and around training
• No snacking after dinner. If I’m hungry; some more protein!
• Peppermint tea at night (most nights ) instead of wine
• A treat MEAL that is gluten-free once per week
• Focusing on the positive things I am doing for my body rather than all the coulds and shoulds!

How about you – what are you doing at the moment to meet your health goals? Comment below!

And remember -

Life is Now. Press Play.

Kat

Have you ever noticed how it’s so much easier to give other people good advice and help them achieve their goals than what it is for yourself? My clients often comment to me how it must be easy for me or how they wish the could be as motivated or organised or whatever it might be, but the truth is that I’m just like you. I’m never fully content with where I’m at physically, or in my business, or indeed in any aspect of my life, and whilst I’m often seeking to improve or meet new goals I’m also often simultaneously sabotaging myself simply by not quite making the effort I know I could be.

There are so many areas of my life I’m really happy with but being happy can be a dangerous place to be, can’t it? Yes, I’m in good shape, have lost all the preggie weight and can even fit into jeans I wore when I was 16, yes I am stronger than the average girl in the gym, yes I run my own successful business and have awesome flexibility. I live in a great townhouse in a nice suburb, I drive a nice car, I take holidays regularly and I do know that I’m living what most people and even myself would consider to be the dream.

But you know what else?

I have fairly significant credit card debt, I’m rarely 100% committed to my diet, partly because I have no massive motivation to go from good shape to ‘freaking amazing shape’ (although I have just booked another photo-shoot!) and partly because I’m scared of falling back into a previously unhealthy relationship with food by being too anal. My energy management and prioritisation is all over the place, and for some reason I still choose to get up at 5am on the one morning each week when my daughter is at my parents house and I might actually get enough sleep!

The point? There is always room for improvement, if you want there to be.

what’s your ’10%’?

For me there is no finer example than my nightly red wine habit. Call it what you will – stress release, resveratrol loading or the 10% rule but the reality is that if I want to go from good shape to freaking amazing (and I do), then all the sneaky little habits? They have to go. After all, let’s be honest – nobody drinks red wine for the antioxidants. Same rule with the chocolate. Yes, it’s dark; often even raw. No, it’s not so bad. But is it as good as something else?

Last night I ‘indulged’ in peppermint tea and a home-made almond meal/cacao ball instead of my normal red wine and dark chocolate/nut butter/cream extravaganza, and you know what? I enjoyed it just as much. Maybe more! I felt really proud of myself, and it made me realise that many of my snacking habits are driven by the fact that I relate boredom/stress release/night-time even to eating and drinking. But once I get my head around making the shift I actually don’t care if I’m drinking wine or herbal tea, it’s more about having something.

I thought I needed these little treats to keep me sane and help me feel like I’m not a robot, but the truth is that much of the time the 10% of things is nothing more than a trap keeping me bound to old frustrations, and ensuring that the elusive ‘dream body’ is always just slightly around the corner.

So. Please tell me I am not alone here. What are the 10% of things you let yourself get away of that could be holding you back from reaching your dream body or life? Please share in the comments!

And remember -

Life is Now. Press Play.

In the Introduction To The New Nutrition Series I explained why the ‘standard’ approach to nutrition is greatly to blame for an overweight, unhappy, and unhealthy world. I went on to give an overview of what new, (or true) nutrition is all about, stating five ways in which new nutrition wins out. Part One is where I delved into more detail on the first of those five points – namely how to transform your body by balancing your hormonal system.

Today I’ll further explore my second point, which is:

“That true traditional nutritional wisdom is based in part on seasonal eating, and that from an evolutionary point of view we wouldn’t have been able to eat fresh fruit, vegetables and grains all year round, so why do it now?”

If you’ve never come across this concept before then you’re probably thinking something like: “Seasonal Eating? What The? Does that mean I only get to eat at certain times of year?!”

Well, kinda …

Seasonal eating is just what it sounds. In fact, even if you thought you’d never heard of it before, it’s quite likely that you already follow the concept to an extent. After all, we all know to buy fruits and veg when they are in season. It’s cheaper, and they taste better. Common sense, right? You may even already realise that the in season foods are healthier. After all, the reason they taste so good is that they are chock full of nutrients.

So why don’t we take things any further than just choosing the fresher, more colourful fruits and vegetables? Have you ever really thought about what it means that fresh, carbohydrate based foods are far more readily available in Summer than in Winter?

Here’s a crazy idea. What if we were to truly start eating according to the foods that nature (as opposed to agriculture and supermarkets) provides for us all year round? Reality is, there was a time when the human race had no choice but to do this. And funnily enough, in those days no-one had even heard of obesity, diabetes, heart disease, eating disorders … Food was about fuel, and fuel was about hunting, foraging and gathering and eating what nature provided, not what you ‘just had to have’ at 3 in the afternoon.

Let me paint you an idea of you as a hunter-gatherer:

• In Summertime you’d be surrounded by plenty of fresh fruits, colorful veggies, and an abundance of whole grains. Meat, fat and fresh fish would also be available, and you’d certainly enjoy them most days, but with all the lush fresh produce around, you’d probably focus mainly on plant-based fuel.
• Come Autumn you’d notice that the land was not being quite so generous and that fresh carbohydrate supply was starting to dwindle. As a result you’d eat whatever was available, but the lack of abundant plant life would lead to a rumbly belly and force you to invest a little extra energy in hunting for tasty game meat, as well as the few nuts, seeds and berries that were starting to pop up.
• By the time Winter hit, your main source of carbohydrate would be the nuts, seeds and berries that were starting to become more plentiful. You’d be out hunting meat whenever you got a chance, but would accept the fact that most animals have gone into a hibernation of sorts by now, and that there’s just not much food around. This, coupled with the shorter days, and chilly nights, would mean you’d initiate your own hibernation period, sleeping up to 15 hours per day. As a result you really wouldn’t need that much food to keep you going. Besides, you’d have a nice layer of blubber to feed off – the natural and necessary result of your summer carb-fest.
• After a while the days would start to change. Morning would wake you a little sooner, and with dew on the grass and new life abounding, you’d notice a new spring in your step. Spring. The time of new life for man, plant and animal. Time to become a little more active, to sleep a bit less, and to invest greater activity into your foraging. Your food intake would naturally start to transition from predominantly protein/fat back to a slightly higher carb intake.

Hmmm, I’m almost starting to wish I did live on the land, how about you?! Especially if it meant 15 hours sleep a night during Winter, right? Unfortunately, most of us don’t really have that option. I know I’ve never really spent more than the occasional long weekend living on the land. And I can’t remember the last time during a normal work week that I slept longer than 7, max 8, hours. The truth is that for most of us even outdoorsy activities or camping trips mean we’re surrounded by bountiful tinned foods, sweet goodies, and a slab or two of alcohol. Not so seasonal, I’m thinking.

In our modern world, where it’s effectively ‘always Summer’, because supermarket shopping ensures the carbs never run out, it can be easy to forget that our bodies have evolved over hundreds of years, and thatour physiology has not changed much in that time. Now I’m not saying you have to get back to nature and start running around town with a loincloth and spear in hand (although that might be entertaining and certainly give me a heads up if you plan to do so!) But that’s not to say you can’t benefit from applying some of the eating habits of our ancestors.

But Is Seasonal Eating Really Worth The Hassle?

Short answer: yes. Absolutely. Your body is designed to store fat during Summer. This is in order to keep you alive during the leaner, colder months. Eating carbohydrates such as fruits, vegetables and grains is appropriate at this time of year, and will ensure you receive important nutritional variety in your diet. But yes, it can also mean you gain weight. Regardless of whether you exercise (I’m guessing you don’t spend the entire day hunting and gathering – now that would be a good level of activity!)

Now I want you to stop for just a moment and consider what I’ve just shared with you.

Have you had the ‘lightbulb’ moment yet?

If eating plenty of fresh carbs helps your body plan for survival by storing fat more effectively, doesn’t it make sense that eating great quantities carbs all year round – tricking your body into believing it’s experiencing a perpetual Summer – would mean you’d be storing fat all year round? And unless you’re planning a six month jaunt to Alaska, where you’ll sleep the days away and then feast on fish and blubber to keep you warm while your body burns through that stored energy, then what on earth are you storing all that ‘insulation’ for?!

And, even more importantly, when are you going to give your body a chance to burn all that energy off? Believe me, 30 or 40 minutes of cardio here and there is not going to cut it! Let’s face facts. We don’t live on the land, most of us are lucky to squeeze in half an hour of exercise each day, and we’re not ‘forced’ by nature to eat only what’s available. So it IS going to take a bit of effort and willpower to match your eating habits to your true needs. But wouldn’t you say it’s worth it? Don’t you deserve to at least give it a go? To give yourself half a chance to feel and look your best?

You only have one life – living, looking and feeling ‘incredible’ is a daily choice made up of so many factors, and sometimes it can be incredibly tough. In my mind, seasonal eating is one of the most simple, and certainly the smartest ways to take advantage of the way your body is designed to operate. Are you willing to give it a go?

Remember – Life is Now. Press Play.

Kat

Thanks for reading this article in the New Nutrition series. Follow these links to review other articles in this series:

Introduction: Why Conventional Nutrition Is Making You Unhealthy, Unhappy and Overweight

Part One: How To Balance Your Hormones

Part Three: Eat Fat, Lose Fat

Part Four: Why You Should Be Careful With Carbs

Part Five: How A Lack Of Sleep Affects Your Health And Your Weight

1. Thank-you note to Max at Five Fingers (see the link on the sidebar of this page) for kindly replacing my shoes after I ordered the wrong size
2. Confirm coffee meeting with a new Personal Trainer who I plan to bring on as an apprentice next year
3. 90 minute gym session with Dan
4. One hour meeting with my three current apprentices – working on the Nutrition & Lifestyle Session Plan/Workbook we’re putting together for their clients
5. Watch a DVD on speed reading (I’ve been trying to get around to this for about 2 months, and have now insanely scheduled it for 11pm tonight!)
6. Tidy the house as it’s being inspected tomorrow (we’re leasing it out and moving closer to our restaurant)
7. Write this post!
8. Work on my upcoming article series ‘How To Stay In Shape Over Christmas’
9. Email a girl from the gym about my upcoming Melbourne Girls Night
10. Read the business section of The Age
11. Follow up on some of my Isagenix Associates
12. Start writing the program PDF’s for my new online business (a 12-Week Body Transformation program)
13. Follow up some other Personal Trainer’s to confirm that they want to be part of the PT Calendar I am having produced in 2 weeks.
14. Call Ezypay (account keeping) as they haven’t got back to me on a customer’s overbilling
15. Email some information about Isagenix to the Bulldogs’ nutrionalist, who I spoke with last week after accosting the boys in my local coffee shop (hey, you gotta jump when opportunity strikes!)
16. Follow up a HR contact who I spoke with several weeks back about my Corporate Health business
17. Scan other blogs in my field and leave some comments if I like what I read
18. Follow up with Lorna Jane who may be interested in being involved with the aforementioned Girls NIght
19. Thank-you note to Zen to Fitness. Chris linked back to me in an article he wrote this week on. A link from a fellow (and respected) blogger, is a great compliment! (Actually, I just wrote that note, that’s one down!)
20. Check on some client contracts that are incomplete with my apprentices
21. Fix some missing links within this blog (articles that should lead back to each other)
22. Do my homework for my Italian class this coming Monday (man I hate grammar!)
23. Private Bikram Yoga lesson with one of my most respected (and feared!) teachers – preparation for the National Asana Championship next week
24. Hopefully stay on for the 6pm class after that!

AUGHHHHH!

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