Archive for Aug, 2012

Quote of the day

Posted: Aug 30, 2012 in Uncategorized

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.

Thomas Jefferson








Hello my good people. I hope you are all well.

I was at work today discussing meal plans with one of my colleagues and they felt that it wasn’t possible to stick to a healthy eating regime due to the lack of time preparing meals and how expensive it is to eat healthily. Funny enough, I’ve had this same conversation with a number of people on a number of occasions.

Now I understand where they are coming from as I use to feel and think exactly the same way. However, I wasn’t educated then, so how could I know better right?

So I decided to base today’s blog on “Preparing Meals Ahead of Time”.

First things first guys, eating healthily doesn’t have to be expensive at all. Come to think about it, I don’t even know where this misconception came from. I suppose if you call healthy eating, eating organically, then damn right it’s expensive! But to eat healthily doesn’t mean to eat organically; it means to eat foods which will benefit your mind, soul and body! Foods, which will communicate with your DNA, instructing your body and genes what to do at any given time. This is the level of knowledge I will be sharing with you guys.



I know today is about preparing meals ahead of time, but I felt it was important to touch up on this subject a little bit. In another blog post, I will go into more detail about eating healthily on a low budget.

Anyway, lets get back on track guys, I tend to go off on one sometimes LOL.

Now, sticking to a healthy eating plan is a lot easier than people think. Even for the guys working 8 hour shifts, plus over time, on top of gym and family life. REALLY?!? Some of you may think I’m joking here, but it’s possible. All it takes is some preparation…

I’ll give you an example…

Say Saturday morning, you took out some Chicken breast, enough to last you until lets say Wednesday. Season it with some herbs and spices and leave to marinade over night. Come Sunday evening, all the flavours have had time to marinade. Cook your chicken and that’s your protein source out the way.

Now for your Carbs (Carbohydrates), that’s your, rice, potatoes, pasta just to name a few! Cook them in bulk, enough to last until Wednesday. BAM! Again, you’re done! Keep everything refrigerated.

Now for vegetable’s, I wouldn’t recommend using the same method. I personally buy them frozen (still fresh) and microwave them at meal times. They take 2-4 minutes and there done.

Hmmm some of you are now thinking, OK, point made! BUT you are missing one thing…BREAKFAST.

C’mon guys, you can cook Breakfast in the morning. Or if you are on the go like me, they now sell packet oats! Wonderful! You can even opt for protein bars, protein shakes, meal replacement shakes, oat and fruit bars…The list really does go on. Come Tuesday, just repeat Saturday and continue through…

For snacks, I tend to go with nuts (good fats), protein bars and a bit of fruit.

Now this may take a little bit more effort of course (Prep and Cooking), but I’m sure the benefit of following this technique well outweighs the small effort on your part.

Further more, let’s look at some of the benefits.

1) You actually stick to a meal plan which is what a lot of people struggle with.

2) Save money as you don’t have to buy lunch everyday. Plus, a lot of the time you’re really paying for the packaging.

3) Achieve you’re goals as you are eating cleaner, looking leaner 😉

4) Avoid fast food at the last minute because you’re hungry but haven’t got anything prepared.

5) Know what you’re putting in your body, no preservatives, MSG, artificial colouring just to name a few.

6) Less Salt and Tran’s fats – Food producers and restaurant chefs use higher levels of salt and fat to make their products taste better to the consumer. Preparing meals at home allows you to control the amount of salt and oils you use in your recipes. This in turn reduces the possibility of weight gain and clogged arteries.

7) Balanced Meals – Taking the time to plan your weekly menu not only helps to save time and money, but also provides a way to create meals with a balance of protein, carbohydrates and fat, plus all the essential vitamins and minerals needed for the adult and child’s body. When eating balanced meals your body feels satisfied, has fewer cravings and this in turn prevents late-night snacking.

8) Avoid Food poising – How do you know the person who prepared your food washed their hands properly after taking that number 2. LOL, seriously!

9) Better energy – Food can be healing medicine or it can deplete your energy and cause sickness and pain. We run a risk of giving our destiny to any chef who claims to know how to cook a pot of rice. He or she is in charge of who we are and what we feel and how we behave. That may sound dramatic, but the truth is that whoever is cooking is in charge of the people we become.

10) Become a better cook – Think about it! If you are doing this on a regular basis, you will start to know which herbs and seasonings work well with each other. You will know what you like and what you don’t like. In turn, this will allow you to enjoy your food a lot more as no one knows you more than you know yourself!


OK, I have gone on enough now, but I just wanted the message to reach home. I hope at least one personal reads this and thinks “I can actually do this”. As long as I help one person change their life style, I will slowly help others. Remember, a little preparation goes a long way.

Much Love, God Bless!

The ability to convert ideas to things is the secret to outward success.

-Henry Ward Beecher-

Good Fats – Part 1

Posted: Aug 27, 2012 in Uncategorized


Hey Guys,

I’ve learnt something since I started training with my clients and having various discussions with people in and out the gym. It seems that a lot of people think that “Fat” is what makes you fat – Now to a degree this is true, but it depends on the type of fat and how much you are consuming.

Types of Fat

There are different types of fat, just as there is, different types of Protein and Carbohydrates (Something we will discuss in another post) I decided to go with Author: “Scott Kustes” explanation on fats, as I think he sums it up pretty well giving the scientific background while not going into too much depth. So here goes…


Saturated Fat
Saturated huh? Exactly what is it saturated with? Hydrogen. Saturated fats refer to fats in which all carbon atoms are bonded to hydrogen atoms (as opposed to having a double-bond connection to another carbon atom). So looking at the diagram above, you can see that the top molecule has no double bonds between carbon atoms and is therefore saturated with hydrogen (i.e., holding as many hydrogen atoms as possible).

Monounsaturated Fat
So then if a saturated fat is holding as many hydrogen atoms as possible, what is a monounsaturated fat? Look at the second molecule in the picture and you’ll see a single double-bond between two carbon atoms. Because these two carbon atoms could each hold one more hydrogen atom if the double-bond were broken, it is unsaturated, and because it is only unsaturated at a single point, it is mono-unsaturated.

Polyunsaturated Fat
I guess you’ve figured out what polyunsaturated means now huh? Poly-, meaning two or more, means that a polyunsaturated fat (the third molecule) has at least two double-bonds between carbon atoms and potentially more. The most commonly known polyunsaturated fats today are the omega-3s and omega-6s. The 3 and 6 refer to a specific location of the first double-bond. I won’t get into because I can sense your eyes glazing already and it’s relatively unimportant.

Trans Fat
Trans fats are the only of the four types of fat that are man-made. Through the process of hydrogenation, hydrogen atoms are added to (typically) polyunsaturated vegetable oils with the help of a nickel catalyst. Contrary to popular belief, high temperature frying and reusing oil does not produce Trans fats. These fats can only be produced when nickel is added and hydrogen is forced through oil at high pressure”

[End quote]

So the next time someone tells you to avoid fat, you can ask “Which type”. Education is everything and without it, we won’t get anywhere.

In part 2, we will discuss what foods contain these good fats and the health benefits they can bring to you. So until next time, Stay tuned, Stay Blessed!

Quote of the day

Posted: Aug 27, 2012 in Uncategorized

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.

-Thomas Jefferson-

Going with the flow

Posted: Aug 26, 2012 in Life, Motivation

Hey Guys,

Welcome, It’s my first post today and I decided to call it “Going with the flow”…

What has inspired me to write this…Life itself and learning that “Going with the flow” makes things a lot less complicated. This is new philosophy that I will live by…

You see, in everyday life, things change from day to day. One minute you might be happy, the next you may feel down. You might go from wanting to be a Doctor one day to wanting to be a Pilot the next, based upon new inspiration…

The message here is, “NOTHING” stays the same…

You see, I look in the mirror one day and think to myself “I look fat, I must start lowering my bodyfat”. Or, another day I might glimpse upon myself in the mirror and think “Damn I look good, I should start bulking up again”

Now based upon how your feeling at that time and your state of mind, determines your goal for the next 12 weeks…What if 6 weeks into your programme you look in the mirror and say to yourself “Wait a minute, I’m trying to get leaner but this diet and training programme aren’t working, I’m putting on fat rather than loosing it”

Do you:

A) Stick with the programme, because you have 6 weeks left

B) Start a new programme because this one clearly doesn’t work OR

C) Go with the flow and adjust accordingly

I find that way too many people stick to what is written on the paper rather than listening to their bodies and going with the flow.

If it’s a Monday and I have written on my programme “Leg day” but I finish work at 6pm after a long day and don’t feel like doing Legs, guess what, I WON’T TRAIN LEGS THAT DAY! Big deal, I’ll train them tomorrow! The body doesn’t know Monday, Tuesday, Wednesday etc. But guess what, it knows hard work and good nutrition.

I mean, don’t get me wrong, I’m not trying to advocate “not” sticking to programmes, I mean, they are the foundation and structure of our training. However, don’t get too wrapped up.

Your diet programme might say, Tuesday is a high carb day, but come Tuesday, you feel bloated, do you:

A) Go ahead and proceed anyway because you “Hardcore”

B) Don’t eat for the whole day to get rid of the bloat OR

C) Go with the flow and adjust accordingly

I know which one I would pick…

All I’m trying to stress here guys is, don’t go so hard on yourselves.

So what? You missed a meal because circumstances never allowed you to eat at that given time.

So what? You never trained Legs today, train them tomorrow.

So what? You never got 16 reps and only managed ten, but you still went to failure right?

So remember, the next time things don’t go to plan, don’t stress, for that next workout is still taking you a step closer to your goal.

Hello world!

Posted: Aug 26, 2012 in Uncategorized

Hey Guys,

I started this Blog for a number of reasons:

1) Help keep myself and others motivated

2) Share my knowledge with the World

3) Allow you to follow me on my journey into the Fitness Industry

I enjoy expressing myself and feel that the Internet has allowed me to do so in a much more creative way. Not only that, anyone in the world, at any given time can view my page to help inspire me or seek motivation.
If you find anything useful in my blog, please feel free to share (as long as you give me some credit) I look forward to a long journey with you guys.

Peace and Blessing