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Back to Basics

That's another week wrapped and only two weeks left until winter... I'm sure there'll be something fun in the works, so watch this space!


It looks like many of you were enjoying the session on Tuesday. I love this photo - smiling through the pain?  



Last week we looked at crowding, cloaking and the importance of water in assisting you to achieve better nutritional outcomes, eating more of the good stuff and maintaining stable blood sugar. This week we'll wrap up our food-based chat with some basics:


  • Eat slowly and mindfully to improve digestion and pay attention to fullness cues. Try putting cutlery down between mouthfuls and avoiding screens at mealtime (TV, computer AND phone).

  • Hunger vs appetite: Hunger is the hollow feeling that signals a physical need for food and may be accompanied by reduced energy. Appetite is the psychological desire for food, often linked to emotional comfort, celebration, distraction etc. An example is when you've had enough dinner but you'd still like dessert. The latter is appetite. If you'd love a pastry with your coffee but would turn down an apple, then you probably aren't actually hungry. This is not to say you should forgo the pastry, it's just helpful to be able to tell the difference so you can make choices that align with your goals. 

  • Know when to stop: If fat loss is your goal, try to stop eating when you are satiated rather than full. Look for 7 out of 10, at which point you should feel comfortable to get up and move right away. If your goal is muscle gain you'll need to eat a bit more. Look for 9 out of 10. You should be less comfortable and keen to rest after eating.

  • Protein portion sizes: While hunger cues should be guiding the amount of food you eat, it can be helpful to know how much protein to include. As a general rule, a protein portion should be the size and thickness of your palm.


Lastly, perfection is the enemy of progress. Enjoying food, friends, family, holidays etc are all important and should be embraced. Sometimes being really busy or stressed might mean its not practical to stick to a program for every meal. Making good choices as often as possible, is enough to effect change over time. Many suggest an 80/20 approach, where 80% is aligned with your goals and 20% is grace to enjoy life. The more you adhere to healthy eating habits, the faster you're likely to see the changes you hope for. It's all about balance. 


Poppy will be on deck in Balmain tomorrow! Photos below as always. I hope you have a fabulous weekend!









Exercise Review

Plank

 

This highly effective full-body exercise targets the abdominals, obliques and lower back, while also engaging the shoulders, arms and legs. By strengthening the core, planks improve stability, posture and spinal alignment, reducing the risk of back pain and enhancing overall balance and coordination. The video below does a great job of illustrating good technique, and offers a regression as well as a number of progressions - something for everyone! 




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