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    Around this time of year avoiding the cold and flu seems almost impossible. On top of this, those that participate in lots of hard training can be more susceptible to getting sick. The good news is, there are things that…
    Written on Friday, 06 July 2018 18:11 in Blog
Bryan Teodoruk

Bryan Teodoruk

Friday, 14 October 2016 13:37

Feeling good about Fruit - Part 1

Fruit, unlike its counterpart vegetables are eaten by most Australian’s at least once a day. The Australian Dietary Guidelines suggest that we have 2 serves of fruit each day (equivalent of about 2 medium sized pieces of fruit). They are nutritious, low in energy and high in nutrients such as potassium, fibre and vitamins and phytochemicals, meaning they help to keep our body functioning healthily.

Commonly asked questions:

Fruit contains sugar, so does that mean they are bad for me?

Fruits contain natural sugars which are metabolised slightly differently in the body, especially when combined with fibre. They also don’t contain a large amount of sugar, so the benefits that It provides, such as helping to reduce the risk of high blood pressure, heart disease and some cancers, definitely outweigh the presence of it natural sugars. Besides, having sugar in the diet is not bad. Too much sugar in the diet is bad.

Can I have canned or frozen fruit?

Canned or frozen fruits are as nutritious as their fresh counterparts and have been packaged as such for our convenience. If you do pick a canned fruit, make sure that they are packed in their own fruit juice – not with added sugars or syrup.

Are dried fruits bad?

Not necessarily bad. Dried fruit contains the same nutrients as when they are fresh in terms of vitamins and nutrients. However, drying fruit does concentrate them into little bite sized pieces, meaning that we can easily overeat them if we are not aware. A serving is equivalent to a handful or about 30 grams. This is about 4 dried dates (not a whole lot).

 

A photo posted by Ryan (@valitusnutrition) on Jun 30, 2016 at 6:51pm PDT

Friday, 07 October 2016 13:33

Dealing with Dehydration

Feeling thirsty? Knock back a cup of water before reading the rest of this article. The concept of hydration is simple, we drink water, and our bodies become hydrated. Yet it is so commonplace in our day and age to not be drinking enough water. This is especially important coming into the warmer months of the year, where dehydration can pave the way to heat exhaustion or heat stroke.

The human body is made up of between 50-80% water depending on our life stage and body composition. A few of its key roles involve helping to:

  • Keep blood volume up
  • Carry nutrients to parts of our body
  • Regulate body temperature

Thirst is the first sign of dehydration. Further consequences of dehydration include:

  • Low energy or fatigue
  • Irritability
  • Dry mouth Light-headedness, dizziness or headaches
  • Cramps
  • Poor athletic performance or during workouts
  • Confusion

How much water should we have?

Most people would say, “8 glasses a day”. A good starting point, but not completely true. Every body is different and the amount it needs is slightly difference depending on what we do. A 75kg athlete training 2 times a day would require far more than the same man doing office work. The ‘Adequate Intake’ for water, as defined in the Nutrient Reference Values suggests 3.4L for males, 2.8L for females.

That said, it is just a guideline. We lose about 4% of our body weight in water each day, not including sweat. For a 70kg adult, that’s 2.5-3L a day. At a minimum, we need to be replacing what we are losing. Adding a workout to your day? That’s more water you need to replace. In an hour of exercise, expect to lose anywhere between a 1-2 L of water.

 

Tips for improving hydration

 

  • Carry a drink bottle. Easy access to water gives you something to sip on and stops you from buying something sugar-laden while you’re out.
  • Set yourself a target for your water intake. Practical goals include making sure to fill up and finish your bottle twice a day or making sure to fill up your work mug at least 3 times a day.
  • Drink chilled water – water between 10-20°C improves its palatability
  • Drink a large cup of water as soon as you get out of bed. This is especially important for those that do exercise in the morning. Make sure to keep sipping on your way to the gym!
  • Looking at your own urine is an effective way of telling if you are hydrated. Optimal hydration is indicated by almost clear or very pale yellow urine. The deeper the yellow, the more you need to drink. Note: if you take a multivitamin, your urine will be yellow for at until that passes through.

 

 

 

 

 

 

 

 

Thursday, 29 September 2016 12:30

Detox Diets and Cleanses - Healthy or Harmful?

Detox diets and cleanses are usually made up of stuff that sounds really healthy; spirulina, kale extract, a range of blended fruits and vegetables or a combination of things like maple syrup, lemon juice and cayenne pepper that are supposedly going to ‘cleanse’ us from the inside. Therein lies the promise of ‘detoxifying’ our bodies of toxins. What are these toxins that we are trying to cleanse? Generally speaking, toxins are usually things that are poisonous to the body when ingested. I am sure pizza, some wine or a block of chocolate isn’t going to poison us. That said, many things are toxic to an extent, and some can even be helpful to the body. For example, Vitamin A is essential for maintaining healthy teeth, bones, soft tissue, skin and helps to promote good vision in low light. Overeating Vitamin A can cause liver damage.

The idea with many of these nutritional detoxes is that from the foods that we eat, toxins slowly build up and affect our health in a negative way. But, simply put, nutritional detox has no scientific basis.

If ‘bad’ foods cause toxic build up, why don’t we just eat better? Eating one bad meal doesn’t make you unhealthy, nor does one good meal make you healthy. Doing a 7 day cleanse should not be a substitute for when you eat poorly. 7 days of juicing your way to great health isn’t a practical solution for your 358 days of bad decisions. This merely covers up the root of the problem, which is poor eating habits. Habits take time to develop (up to 66 days!), but take the time to do so, and your body will reap the rewards.

 

Here’s a few reasons why detox diets and cleanses don’t work.

Detoxing doesn’t help us lose weight – at least not permanently. Like I mentioned before, the key problem is your food habits. We might lose weight on a detox diet in the short term (mainly water and carbohydrate stores), but we haven’t addressed the root of the problem. The weight will just slowly come back on again once we go back to our ‘normal’ eating

Our body has natural detoxification systems in place - The digestive tract, kidneys and the liver all play a role in removing toxins from the body. Why do we need to detox the things that detox us everyday?

Detox diets are not nutritionally sustainable – They are usually very low in energy, meaning you become agitated, irritable and sluggish for the duration of the cleanse. Not to mention, they are likely to be low in protein, fibre and carbohydrates that your body needs to function properly.

Detoxes form poor relationships with food – The idea of overindulging then cutting back on a detox for a few days to then indulge again becomes a harmful cycle for many. You never learn to eat properly or in moderation.

 

The bottom line, addressing our poor habits and choices will be a good enough detox in itself. Let the body do what it was made to do. Eat things in moderation, but mostly vegetables with decent amounts of lean proteins and carbohydrates. Cleanses and detoxes are a band-aid for a deeper problem with food. Spend your time and money addressing the underlying issues and you will be far better off!

Final tip: Eat your fruit rather than juicing it so you know exactly how much you are having!

 

A photo posted by Ryan (@valitusnutrition) on Sep 26, 2016 at 4:08pm PDT

For many, the answer is obvious, always choose brown rice. Brown rice is healthier, ‘cleaner’ and good for you, but on the other hand, white rice is not nutritious and worst of makes you gain weight right? Not quite.

The biggest difference between brown and white rice (besides the colour) is the difference in processing. Brown rice retains almost all the layers of a grain, whereas white rice has the outside layers removed, which gives it its colour. The outside layer of a grain contains many micronutrients that are removed to make white rice, including magnesium, manganese and zinc. This may suggest that brown rice is superior to white, but studies have shown that brown rice contains levels of phytate, an anti-nutrient that stops the body from absorbing these nutrients. How much of the extra micronutrients we are actually absorbing is questionable and likely negligible.

If we compare the nutrient content of brown and white rice, there are only a few small differences – brown rice contains less energy, more fibre, more protein but more fat. It must be better right?! When we really break it down, the difference between 2 equally sized cups of rice (~160g) is 12 calories, 1g of fibre, 0.3g of protein and 1.4g of fat. A nibble on a biscuit would almost give you the same nutrients.

What about Glycaemic Index? Brown rice is in fact a lower GI grain compared to white, but it does depend on which type of rice you are comparing to. On the GI scale which ranges from 0-100, where 100 is the highest score (high GI) and most easily digestible, brown rice sits about halfway at 55. Compared to rice types like jasmine (79) or short grain rice (85), brown does appear to be better. But if you’re team white rice, white basmati rice sits right next to brown at 57.

To sum it up –

1 – It is okay to eat rice as part of your diet. Not eating rice is also fine, provided you have a healthy source of carbohydrate in your diet.

2 – Let your taste buds decide. Some people prefer white, some people prefer brown, but at the core of it, the nutrients you get are very similar.

3 – Portion size is the most important. Eating one type of rice won’t make you gain more weight than the other. Eating too much rice will make you gain weight. A good guide is to use the size of your closed fist to help you portion your meal.

4 – Variety is the spice of life. Mix it up – eat brown, white, long-grain, short grain or basmati. Changing up your meals helps to keep food interesting.

Tuesday, 13 September 2016 14:41

Tips for healthier eating

There are so many conflicting messages out there about what the ‘ideal’ healthy diet is. Here are a few pointers to help you figure out what your healthy diet is.

 

You don’t have to be perfect to be healthy

Nowadays, the perception of healthy is presented in a way to make us think that anything less than a perfect diet is unacceptable, which results in many people not even bothering to try. We’ve lost sight of what it means to have balance in our diet. It’s not about completely avoiding a slice of cake, or some ice-cream or takeaway. Each of those things have a place in our small place in our diet and when they are eaten in the right amounts, they don’t cause our diet to be ‘unhealthy’ at all. If most of our diet is made up of those ‘treat’ foods, then we should consider making some changes.


Stop with the fad diets

There are so many fad diets out there which make it hard to know what is actually ‘healthy’. Just like we are all different individuals, a single definition of healthy eating does not fit everyone. If you’re not sure what your diet needs, see someone who can help you tailor it to what you need. True, some people will have symptoms after eating certain foods, e.g. gluten and certainly feel better without them in their diet, but that doesn’t mean that a gluten-free diet is any better than a diet with gluten. It really depends on the individual.


Limit, but don’t completely avoid processed foods

Limiting processed foods helps to reduce our intake of fat, sugar and salt. Eat mostly natural foods in your diet. You have not failed if you do eat something ‘unhealthy’. We need to learn how to understand that there is no such thing as a ‘perfect’ diet.


Eat plenty of vegetables

80% of Australian’s do not get their 5 serves of vegetables each day. If it’s green and leafy, it’s probably good for you!


Don’t overthink it

Stop eating out so much, cook more often at home, eat wholegrains and plenty of fruit and vegetables. If you know it’s ‘bad’, it’s not off limits, just make sure it doesn’t make up the most of food that you’re eating!

Wednesday, 07 September 2016 07:21

The FIT Principles

How much exercise is enough? How hard do I have to exercise? What kind of exercise do I need to be doing? Questions like these can be answered by explaining the FIT principles. FIT stands for frequency, intensity and time. You may have heard of these before but this article aims to break these principles down into bite-size pieces of knowledge for you to apply to your own exercise.

Frequency – The ‘how often’ of exercise. Basically, the volume of exercise that we are doing in terms of how many sessions you are doing.

Intensity – How hard is the exercise you are doing? A casual stroll to the park may be defined as a ‘low’ intensity exercise. A power walk may be a ‘moderate’ intensity exercise and a run would be considered a ‘vigorous’ intensity.

Time – How long are you spending doing the exercise? If you do one of our group classes, that would be approximately 60 minutes or 30 minutes if you do one of our personal training sessions.

On their own, the 3 parts that make up the FIT principles are simple concepts, but how do they all work together?

Finding the right exercise for you involves finding your ‘FIT’ in a delicate balancing act. Think of exercise as a large pie. The FIT principles separates the whole pie into 3 pieces. Increasing the size of one slice of pie will decrease the size of the others.

If we increase our Frequency – the number of occasions we exercise each week, the shorter each sessions can be. Conversely, if we increase the time that we spend on each occasion exercising, the less occasions of exercise we need.

For example, the current exercise guidelines suggest that we should be doing at least 150 minutes of moderate intensity exercise each week or 75 minutes of vigorous intensity exercise.

If we choose to do 150 minutes of moderate intensity exercise, this can be done in 2 x 75 minute sessions or 5 x 30 minute sessions. Either option equates to 150 minutes of exercise.

When we add the last FIT principle – Intensity, this also changes the time and frequency. If we choose the ‘vigorous’ option, the exercise guidelines suggest a minimum of 75 minutes i.e. half the time of the moderately intense option. Basically, the harder the exercise, the shorter the amount of time we need to be exercising! If you have limited time to be exercising, make sure you are exercising hard.

 

If you need help finding your ‘FIT’, make sure to see one of us at our Girraween location today.

Wednesday, 31 August 2016 14:04

Get on your feet!

For the average adult, it is recommended that we do 150 minutes of moderate intensity or 75 mins of vigorous exercise each week. Even those that meet these recommendations can compromise their metabolic health with prolonged periods of inactivity.

This means that sedentary behavior such as sitting (perhaps in front of a TV or computer) for a long time each day can increase our risk of heart disease and lifestyle disease risk. Each one hour increment in TV time was found to be associated with an 11% and 18% increased risk of all-cause and cardiovascular disease mortality. Those sitting for more than four hours of screen time had nearly a 50% increased risk of death from all causes and 125% increased risk of events associated with cardiovascular disease. This applies to you regardless of whether you’re a super active couch potato, or are completely sedentary.

The solution in this case is to sit less and move more. Get the blood pumping! Stand rather than sit while you’re on the computer, walk around while you’re talking on the phone, or walk about on your lunch break. The benefits of being more active, even by standing instead of sitting can be profound by activating different musculature and even prevent the shortening of muscles associated with joint pain. Think tight hips & lower back pain.  Bottom line – sit less, move more!

Friday, 19 August 2016 14:28

Tips for training with an injury

All activity carries the risk of injury. When injury strikes, one of the best things to do is to rest the affected area until the injured area has recovered. It doesn’t mean that you need to be completely inactive. In fact, being completely inactive is definitely worse than training at less than your usual intensity.

1. Do things that don’t hurt! Work around your injury

Generally speaking, there is always something you can be doing to stay active. If it is a bunged up knee, you can do some upper body work. If running is putting too much strain on your ankles, a cycle is a gentle way to keep the heart pumping. If you don’t know what you can be doing to stay active, ask!

2. Gradually and slowly load the injured area

It is important to slowly and gradually strengthen the injured site (provided it is safe to do so from advice from a physio or exercise physiologist). Doing nothing at all for the injured area means it becomes weaker and even increases your chance of reinjuring later on.

3. Keep fit and active

Fitness and muscles can best be described as ‘use it or lose it’. Think about how hard you find getting back into training after a few weeks off. That 400m run that you used to find manageable is now a struggle and that dumbbell you used to have no trouble popping overhead multiple times is now feels twice as heavy. The same applies if you become completely inactive while waiting for your injury to get better. Extended periods of inactivity makes you unfit and weak!


Friday, 12 August 2016 18:08

Exercise – only a part of the solution

When we think of weight loss, two main ingredients generally come to mind.

a) Exercise

b) Diet

But how much does exercise actually contribute to you losing weight? There is no denying that doing exercise has plenty of benefits, including decreasing our risk of lifestyle diseases such as heart disease, high cholesterol, high blood pressure, diabetes and some cancers and also improves muscle strength, bone density, mood and mental well-being.

Exercise alone is not effective for weight loss as it only contributes a small amount to your body's total energy expenditure.

There are 3 main parts that contribute to overall energy expenditure. 1) Basal metabolic rate; the amount of energy that the body uses to keep you alive. 2) Energy used to digest food (also known as the Thermic Effect of food) and 3) Energy from physical activity and exercise.

Basal metabolic rate accounts for about 60-80% of our total energy expenditure, with energy used in digestion accounting for about 10% and energy from exercise making up the rest (last 10-30%).

If a 90kg man ran for 60 minutes a day for 30 days, but kept his food intake the same, he would lose approximately 2kg in total. For someone with perhaps not so much time, maintaining this level of exercise might be difficult. Even for someone so heavily committed to exercise, commonly occurring 'compensatory mechanisms' such as increasing our food intake or becoming less active to 'recover' from all the extra exercise that they are doing would hinder weight loss. For someone trying to lose many kilos, you would need an unbelievable amount of will-power, time and effort to make any noticeable difference.

As previously mentioned, some common responses to exercise is to 'exercise more, eat more'. Most people generally overestimate the effectiveness (and energy expended) during a workout and tend to eat more in an "I exercised, so I should be okay to have an ice-cream" kind of mentality.

Other evidence suggests that another common response is to become less active post-exercise in other daily activities in order to rest up and recover. People may move less, lie down or take the elevator instead of the stairs as they are exhausted after a hard workout.

The bottom line:

Exercise has great general health benefits for reducing disease risk, improving bone density and mental health but is not as important for weight loss as making changes to a diet. If you asked me to choose between foregoing an ice-cream or running for 30 minutes, I know what I'd be picking!

 

Don't rely on exercise alone to make drastic changes to your weight, unless you have copious amounts of time and will-power. Changing up your diet by addressing our food environment and reducing the intake of low-quality foods to support your exercise is key to making the changes you are after.

 

A little snippet from our week in training to show you what we actually do when not dishing out a flogging! This was probably the toughest workout this week. Key tip here is that it is okay to rest. If you know your next rep is going to be a half-rep, take 5-10 seconds and 3 deep breaths before starting up again. Quality of movement > quantity of movement. Also, we have a new blog up - "Exercise - Only a part of the solution". Click link in bio! Have a great weekend! . . . . . . . . #bodyblitzpt #fitness #exercise #sydney #girraween #greystanes #pemulwuy #westernsydney #personaltraining #groupfitness #bootcamp #instafit #fitspo #fitness #fitspiration #sydneypersonaltrainer #weightloss #potd #friyay #friyay #fitfriday #training

A video posted by Body Blitz Personal Training (@bodyblitzpersonaltraining) on Aug 12, 2016 at 1:18am PDT

Monday, 08 August 2016 17:50

#motivationmonday

If you struggle getting to the gym or often put it in the "can't be bothered" category, consider getting a workout partner. Setting a mutually agreeable time to meet at the gym, doing a class together or even just taking a walk together will make you less likely to flake on exercise.


As you can see, at Body Blitz you're never too young to start! Consider bringing a friend to join our #fitfam today ☺


Bring-a-friend free for two weeks unlimited classes ends 26.8.16!



#motivationmonday If you struggle getting to the gym or often put it in the "can't be bothered" category, consider getting a workout partner. Setting a mutually agreeable time to meet at the gym, doing a class together or even just taking a walk together will make you less likely to flake on exercise. As you can see, at Body Blitz you're never too young to start! Consider bringing a friend to join our #fitfam today ☺ Bring-a-friend free for two weeks unlimited classes ends 26.8.16! . . . . . . . . . . #bodyblitzpt #fitness #exercise #sydney #girraween #greystanes #pemulwuy #westernsydney #personaltraining #groupfitness #bootcamp #instafit #fitspo #fitness #fitspiration #sydneypersonaltrainer #weightloss #startthemyoung

A photo posted by Body Blitz Personal Training (@bodyblitzpersonaltraining) on Aug 8, 2016 at 12:38am PDT

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