Archive for the ‘Diet’ Category

Stop Fit Shamers From Sabotaging Your Client’s Fitness Goals – Lori Calloway.

How Long is a Training Session? – Alwyn Cosgrove.

Your Optimal Training Frequency for the Glutes Part I: Exercise Type – Bret Contreras.

An Introduction to Dieting Part 1 – Lyle MacDonald.

An Introduction to Dieting Part 2 -Lyle MacDonald.

How to Run Without Pain – Chad Waterbury.

Are we really working hard? – Alwyn Cosgrove.

Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You – Bret Contreras and James Krieger.

Doctors Do Not Know Much About Obesity Because They Are Not Expected To – Dr Sharma.

Canadian Human Rights Petitions Against Sizeism -Dr Sharma.

Weight Bias Awareness Is Still Not Being Taught To Health Professionals -Dr Sharma.

Random Thoughts on Long-Term Fitness Industry Success – Installment 5 – Eric Cressey.

How long should you rest when training with lighter loads? – Brad Schonefeld.

What is the Best Rep Range for Muscle Strength and Size? -Brad Schoenfeld.

What Are Macros? — What To Know About Macronutrients – JC Deen.

Alcohol And Weight Loss — The 4D Fat Loss Guide For Losing Body Fat And Having A Social Life

Fine Tune Your Frequency -Blaine Summer

3 Tips for Successful Dieting – Nick Shaw.

Sleeping Positions: A Disucussion of Pros and Cons – Quinn Henoch.

The Best Program for You -Thomas Lilley.

More from the Mailbag – Lyle McDonald.

Training the Obese Beginner – Lyle McDonald.

3 Amazing Back Training Routines – Smitty

Less Sickness For Better Results – Eric Cressey.

Why People Store Fat In Different Parts Of The Body -Kevin Richardson.

Questions on GMOs -Steven Novella.

Curcumin Hype vs Reality – Steven Novella.

The Strength Training Guide for Women Over 40 -Nia Shanks.

10 Overlooked Reasons Why Every Woman Should Strength Train -Nia Shanks.

Strength Training Made Simple – The 5 Principles For Pencil Pushers –Charles Poliquin.

Rise of the (Weight) Machines: Why Exercise Equipment is Not As Bad You’ve Been Told – K. Aleisha Fetters.

Losing Weight and Your Sanity: Why the Scale Lies (And How to Make Sense of Your Weight) – Brian Sabin.

Lady Gaga, The Super Bowl, And Half-Assed Body Positivity – Ragen Chastain.

Maybe I’m just not fit enough to be a trainer. 6 ways to overcome this common anxiety and build a great career. – Lindsey Heiserman.

How To Lose Belly Fat And Keep It Off In 7 Effective Steps -JC Deen.

3 Simple Squat Depth Solutions -Dean Somerset.

Are You Ready To Do Stuff? A Post On Mobility – Dean Somerset.


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IMG_5252Before @ 105kg and After @ 94kg

Westy, what can I say about the guy? He’s a terminator. He has been working his butt off for a long time, to not only change his body composition, but also maintain those results for an extended period of time. While it’s true these aren’t 12 week results, they have taken time, he has changed his lifestyle, changed unhealthy habits to more positive ones, and has kept the weight off. That is significant. He is no bodybuilder, he doesn’t live, sweat and breathe the fitness industry. He has a wife and kids, and a life outside the gym. That is; he has a myriad of concerns other than health and well-being, but he comes to his sessions, ready to do whatever is asked, he texts me his food, his macros everyday, and is involved in his dietary and health goals. That is all anyone can ask.

Westy works a stressful job, sits at a desk all day, and to be honest, even until recently, his dietary habits have been based off habit, comfort and stress. But we have been working together, over time, to make improvements, to find what is based on science and works for him. We have tried low carb/high protein diets, intermittent fasting, which have worked to varying degrees (IF in particular Westy found to be useful), what we have found that has helped him retain the most muscle mass while losing bodyfat has been in a high protein/moderate carb/low-fat/sugar diet. I have been trying to push his protein up to about 2+g/kg/bw/day with his fat at about 25% of total cals with the remaining cals to be made up of nutritious and fibrous carbs. Coupled with this is a total deficit of 3,500 cals/week (how he chooses to get that within the parameters above is up to him). We set it up at about -500cals/day with a high and low day in there, but hey, sometimes life gets in the way. We have been measuring his weight and hes getting to below 90kg now which is starting to get us to a good bodyweight, so we may play around with bringing up his calories to -100-200 below maintenance/day so as to maintain as much muscle as we can and slowly drip the bodyfat off.

Now for some numbers, the first assessment I have for Westy is on 19/9/14:

  • Has his weight at 101.5 kg
  • Bodyfat Percentage at 31%

And of his latest assessment on 1/7/15:

  • Had his weight at 89kg
  • Bodyfat Percentage at 23%

More than this, his changes haven’t simply been physique related, as you can see below he has also make incredible improvements to his strength:

I’m incredibly proud of this guy, who is a client, but has also become a dear friend and a trusted confidant. I’m thankful that he has stuck with me on his journey and I hope that I continue to help him for a long time to come with his goals.

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Now that we’ve looked at how to set calories and macronutrients (see here), lets now take a look at how you can search for ingredients to make meals which can be saved for easy plug-in later on. This will save a huge amount of time, and over time you will accumulate all your favorite meals which makes going to restaurants and such easier to program.

Firstly from the main screen select “more” (highlighted in red), this will take you to this screen where you will then select “Meals, Recipes & Foods” (highlighted in black)  img_6291There you will end up at this screen, where you will select the little “plus” icon in the top right hand corner (highlighted in red) which will bring up the menu highlighted in black, select the area marked to manually enter your meal.

img_6292From here you will go to this screen where you will add the title of your meal and how many serves it produces, as you can see I’m using the example of spaghetti (bolognaise). To make this meal I personally use 2kg of extra lean mince from Coles, x4 jars of Ragulleto sauce, and a heap of brown rice. I then divide all this up into about 8 meals which are then frozen, what I am calculating today is the rough amount of calories each meal will have. There will be variation and that is hard for some to live with (I’ve heard upwards of 20% of total cal intake), but this is a better system than simply guessing what is going into your mouth. img_6294Once you’ve added your details select the arrow highlighted in black to go to this screen:

img_6295Here you will simply select “add ingredients” (highlighted in black)  which will take you to this screen:

img_6296From here you will now go through the hard part of estimating how much the food you’re eating weighs and which is the best source to choose from. Usually typing in the name and brand of the ingredient will bring up the best results, you can also scan the bar code, I tend not to do it that way, however it is an option. You will come to this screen:

img_6298As you can see I’ve written what the ingredient is (highlighted in black), and after looking at all the options and comparing which have the most amount of macros listed (some will only have protein or fat, you want the one with the most) I’ve selected what I will use. (Note: often the one you want will have a green tick next to it, but still compare). From here you’ll come to this screen:

img_6299  img_6300img_6301

I selected the serving size (highlighted in black in the first image) and kept it at 100g, you may like to choose whichever weight which allows you to most easily calculate your total. I reasoned that as I was cooking 2kg up and make roughly 8 containers worth this is on average around how much meat I would get per serve. You can simply multiply the weight (using servings) to make the total amount you’ve eaten. Once you’ve done that select the arrow (highlighted in black on the image on the right), and you’ll end up at this screen:

img_6302From here you would merely repeat the process for all of your ingredients.

I hope this helps you navigate the complexities of your diet. If there is anything you don’t grasp fully, don’t hesitate to contact me.

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For Part one in the series on The Self-Compassionate Mindset see here.

For the three parts on The Diet-Mentality see here, here and here.

Continuing our series today lets look at what the self-compassionate mind actually is:

Outlining it as the opposite of the diet-mentality of course does some good, but you also need to understand it as an entity unto itself. The more deeply you can understand and comprehend the self compassionate mind, the more ready you will be to recognize it, and embrace it in your life. It cannot be something you try to use to ‘resist’ your diet-mentality. It must be much more than that. Remember, ‘what you resist, persists.’

The self compassionate mind is what is left when you let go of the diet-mentality. It is not be to be used as a “weapon” in a battle within the diet-mentality. That kind of mindset just proves the diet-mentality is still the working operating system of your thoughts and feelings about weight control. That is what must be surrendered. And a more in-depth understanding of the self compassionate mind can help you to do so. (Abel, 2015, p.82)

Abel notes that the self-compassionate mind is about mindfulness, which allows you to be directed the way you want to go with your weight management, more than that he notes that anything you do from this place will result in, as we have mentioned, positive feedback loops that amount to a sustainable and regular practice of care, self-acceptance, self-empowerment and personal growth.

To Abel you need to move from externally motivated reasoning, that is numbers, societal expectation, to an “inner connection”, that simply eating right and exercising is not enough, and can even be emotionally destructive taken without this context. Think – just because you are running on a treadmill and lifting weights, doesn’t necessarily mean you have fostered the right analogous psychological habits. It is compassion that is needed, which he defines for us:

Emotional support in the direction of the desired change, and without self-rejection and attack when you struggle. (Abel, 2015, p.83)

This comes from within you, not from external stimuli and more than this, love is required, using positivity rather than jealousy and envy to motivate you to your goals, to avoid the “compare, contrast and compete” mindset from the diet-mentality. Going even further, patience is required, a patience that “accepts all things”, to be patiently self-supporting and self-accepting of yourself as you move through your weight management. These, Abel states are the keys to “endure the process” of long-term and healthy weight management.

Abel notes that often these kinds of sentiments are seen as being weak or soft, a flaky kind of sentimentality, aside from asking why labeling yourself positively rather than negatively is seen as weak, Abel states the opposite is true. Self-compassion requires you to have the strength to be open to, and able to withstand tough and emotional situations, and more than that to face up to them, to not shy away from difficulty and discomfort, as he states: “Real compassion is strength in action.” (p. 85) It connects you with yourself by allowing you to be open and honest and committed with yourself, to connect with your courage and honor, both pathways Abel notes which lead to contentment and achievement.

Therefore the self-compassionate mind, because it nourishes your soul and your spirit, is also the only path to understanding what long-term weight control is about and what it entails, and how to nurture your way there. (And never attempt to force your way there). (Abel, 2015, p.86)

This kindness allows you to forgive yourself for your mistakes and replenish you, invigorates you to focus on your process.


Abel, S. (2015). The Anti-Diet Approach to Weight Loss and Weight Control. Scott Abe

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Lets should start with context, I feel personally that the best looking and ultimately healthier physique will come from a combination of both diet AND exercise. I’m currently reading Gaesser’s 2002 book: Big Fat Lies and one of his thesis’ is that it is actually being sedentary rather the bodyfat that truly accounts for metabolic syndrome. Right or wrong, I think this is in a sense an obviously compelling thesis, even if we don’t go so far as he does. I believe exercise to be a beneficial component to any weight management strategy, while potentially not being necessary. And with that context any weight management program I devise will have, at its core, exercise, not because it is necessarily the most important thing, but more because I think it is often overlooked. And when I talk of exercise I mean, where possible, intense exercise – with weights and cardio (weights 2-3 times per week/ interval training 2 times/week).

With that context set what about diet? Well, I think the starting place has to be with some kind of caloric measurement and observation, at what level is really up to you, but if you think you can get by without observing what you’re putting into your body at all, well I liken that to not managing your finances, or dental hygeine etc. These things needs to be monitored, to what degree you decide. I advise clients to download MyFitnessPal for their smart phones, it’s free and its relatively easy to use. It can be as involved as you want it to be, and tracks everything from weight, to bodyfat, to food, to calories, to changes in body shape, to exercise. I don’t see why you would need anything more than this app for diet. Having said that, how do you use it? Firstly, start at the home screen and select “more” (highlighted in red) and you’ll end up at this screen:

FullSizeRender (3)then select “goals” (highlighted in black). From here you’ll end up at this screen:


Here you’ll add your current bodyweight, your goal bodyweight, how much weight you want to lose per week and your activity level (in the area highlighted black). I would recommend setting your weekly goal to be a loss of 0.5kg/week. This will keep your calories at a manageable level (- 500/day off maintenance), and will get you to the 3,500 calorie a week deficit which will be more than enough for fat loss. Now, some argue the accuracy of 3,500cal deficit/week as it used to be used because it is supposed this is how much energy one pound of fat yields. While this may not be accurate (due to hormonal and individual differences) it gives us a good basis for a reduction and management of calories without dropping too low. Regarding your activity level you’ll have the choice of sedentary, lightly active, active, very active. This is the best explanation I’ve found for it:

The Activity Level factors MFP uses are based on statistics for average people, not athletes or someone bedridden. The higher your BMR, the more cals Activity Level adds. Also, the higher your LBM (lean body mass – how much muscle you have), the higher Activity Level factor you need, to account for more calories burned even when at rest. This is where many lean, reasonably muscular people err, as they don’t compensate for higher muscle mass. If you choose the wrong Activity Level setting, you may be eating too much or too little.

Sedentary: Adds about 250-500 cals/day for most people. Appropriate for: Those who work at a desk job AND are sedentary at home, with light or no exercise and low LBM; Usually NOT appropriate for stay-at-home moms/dads with young children.

Lightly Active: Adds 450-700. Appropriate for: Most people with young children, who are otherwise sedentary; Many who have a desk job but exercise moderately and have a moderate LBM%; Those who stand a lot at work, but don’t really walk around a lot or lift heavy items, etc.

Active: Adds 700-1000. Appropriate for those who have an active job (some nurses, waitresses, laborers, etc) and exercise moderately-frequently, and especially those who have a high LBM%.

Very Active: Adds 950-1400. Appropriate for those who have a very active job (trainers, some laborers, some athletes, some warehouse workers), and exercise frequently and have a high or very high LBM%. (Ladyhawk, 2011)

Once you have added this select “calorie and macronutrient goals” (highlighted in red) which will bring you to this screen:IMG_5124select any macronutrient (carb, fat or protein) and you’ll end up at this screen:

IMG_5126Make sure you change your carbs to 40% of total cals, protein to 35% and fat to 25% equally a total of 100% calories accounted for. The protein is higher than your standard amount to aid in satiety and also to aid in the promotion and maintenance of muscle mass and where possible assist in reducing the loss of such. The carbs are still high enough to energize you for hard workouts and alertness with fat being low enough but also within healthy ranges. Obviously the stricter you are in achieving your caloric and macro targets the better your results. But, for the best results, do not go over your sugar and fat targets, protein and carbs you can go over where applicable (allow this policy to influence your junk food, or cheating habits). If your bodyfat percentage is on the higher end (over 25% for a male and 30% for a girl), you’ll want to reduce your carb intake slightly and increase your fat so your ratios will look like this: 30% of total cals, protein to 35% and fat to 35%

This may seem stringent, but it need not be, and its a good way to see just how bad your eating habits are. Use this method to correct them, or at the very least be aware of them and let this become a new dietary habit for you.

Setting calories and macros are the first 2 most important steps in the dietary strategy for fat loss. Without doing these, success with be limited, perhaps impossible.

I could probably add in how to use the food search engine in the app too, how to create meals, save them and recall them, but lets do that next time.


Activity Level and Logging Exercise: http://www.myfitnesspal.com/blog/ladyhawk00/view/activity-level-and-logging-exercise-125513

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IMG_5149  IMG_5148

Surprisingly, there is only 2.5kg difference between these two pics.

For Sieraya’s first results blog, see here.

This girl, what a trooper. She has had an intense year, working 50hrs a week managing her own gym with lunch hours worked at her desk, long commutes to work and back, and the stress that comes with all of this and the job itself. She has had ups and downs over the past year and a half (since her last results blog) and not all of her work has been in the right direction. But, that hasn’t stopped her. And it’s showing through in her work, which is steadily moving in the right direction.

Now for some quick stats:

Her first pics on the left have her bodyweight at 78.3kg and her bodyfat percentage at 35%

While the pics on the right have her bodyweight at 75.8kg and her bodyfat percentage at 26%

That’s a loss of 9% bodyfat while only losing 2.5kg. What has been most interesting about her results is that since her last results blog she has put on 5kg of muscle and has lost a further 1.5% bodyfat.

The change has come from utilizing metabolic resistance type training programs and dietary strategies such as low carb, intermittent fasting and such to more bodybuilding/volume based programs that focus on heavier weights and less cardio based training, coupled with high protein diets with moderate carb intake and low-fat. Now, a sidenote, the aforementioned strategies are useful, particularly if you are looking to lose a lot of bodyfat quickly and aren’t overly concerned with keeping as much muscle mass as possible. For example, the pic below has Sieraya at a lower bodyfat percentage than she is now, and looking “smaller” but that is not necessarily what Sieraya wants, she wants muscle mass, she wants to be lean and muscular, a hard combination to be sure, that takes much more nuance.

FullSizeRenderOn the left she is 69kg with a bodyfat percentage of 23%

On the right she is 74kg with a bodyfat percentage of 26%

As you can see from the two pics together, that while she was leaner and lighter in the pic on the left, she doesn’t have the same kind of curvature and musculature as she does on the right. And these are things we have worked on together as we get results from different programs and methodologies, as we find what works for her to get her the results she is looking for.

The same goes for her strength and indeed her training ethic, in the videos below we get a glimpse of the hard work she’s put in with her strength training, as well as her hypertrophy/volume work. And let me just say, some of her high volume hypertrophy programs have been just as grueling as some of those metabolic resistance workouts (as you can see with her German Body Composition video).

I couldn’t be prouder of Sieraya and I look forward to the coming months of training as we start a new block.

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Let us now turn to possible dietary solutions. After all, it is all well and good to critique diets, and their practices, but what are the answers for the person who wants to take control of their body via their health, weight and fitness? To Abel it begins with “self-nurturing, self-respect, self-acceptance” (p. 44), that to be able to affect any kind of mastery over any goal including body transformation goals you must start from a place of positivity and acceptance, of yourself and your body. That to view yourself negatively from the outside, while you deprive your body will ultimately end in failure. More than this, these attributes have to be gleaned intellectually, they cannot be dieted to, in the dieting process,  but rather reasoned from before the dieting process even begins. Abel urges that you self correct your diet-mentality by replacing the cycle of negativity in your own head:

You correct the mistakes you are making in your attempts at weight-loss and weight-control – by nurturing and accepting yourself beyond the mitakes you are making – NOT by rejecting yourself for making them. (Abel, 2015, p.45)

This new way of thinking Abel states will create a positive feed back loop that will enrich you, and when you positively perform toward your goals you will strengthen “your connection with your body” (p. 46). The catch being of course that the reverse is also true, labeling yourself “good” or “bad” every time you make a judgement about food will foster a disconnected state with your body.

FullSizeRender (2)

(Abel, 2015, p.68)

As you can see, Abel stresses a pre-dietary understanding and introspection of yourself and who you are, cold hard nutritional facts and practices cannot guide you to who you are and what you value about yourself with self-compassion at the very center of all of this.

Think about your thoughts in relation to ‘how’ you eat, and ‘why’ you eat. And for the time being, leave the judgemental element of ‘what’ you eat out of the equation entirely. Just examine your operating system of the diet-mentality, and, as in the diagram, look at all the ‘branches of your existence’ that it extends to.

If you start to think ‘rationally’ from there, you can see all the irrational inconsistencies and emotional contagions of the diet-mentality that affect both you on a conscious and sub-conscious level. (Abel, 2015, p.69-70)

Abel thinks the “real and true and actual” key to weight management lies in being “process-focused” not “outcome focused” (p.70), more than this we need to focus on a consistent level of process focused behavior and thinking. Abel offers two strategies to be consistent with diet, in that it must:

  1. serve the body
  2. be sustainable

It’s in the self-compassionate mindset that Abel believes the path to being able to make consistency a priority lies, that allows for this to be a process and not an ideal (be it bodyweight/ bodyfat etc) to strive toward. He believes outcome focused thinking to be a part of the diet-mentality, a system that keeps you emotional and irrational and locked into thinking about end-points. Not that emotion itself can be or should be completely avoided either, but on the self compassionate mindset:

… emotional connections with yourself are ‘related’ to the food and eating experience, but not dictated by it. You are not emotionally connected “by” food or “to” food, any more than you could be emotionally connected to your mobile phone. (Abel, 2015, p.71)

That might be enough for today’s purposes. Please feel free to share any thoughts and criticisms you might have of this series thus far.


Abel, S. (2015). The Anti-Diet Approach to Weight Loss and Weight Control. Scott Abel.

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