We can obviously see how important breakfast is to our health and wellbeing. But what to eat?

From my experience I have found that eating a breakfast that is high in protein and low in carbohydrate works best for those wanting to lose body fat. A protein breakfast will create a slow rise in your blood sugar levels which is vitally important when trying to lose body fat. I have also found firsthand and also through my clients that it helped with food cravings during the day and made it easier to stick to a nutrition plan.

Next time you wake up make sure you have time to eat breakfast but be sure to skip cereals and bread in favour of lean meat, eggs, fish or even a low carbohydrate protein shake.
Here is an example recipe for a high protein low carbohydrate breakfast:

Alaskan Omelet
(1 serving)
• 1 8 ounce can salmon – drained and flaked
• 2 large eggs
• 2 Tablespoons sour cream
• 2 Tablespoons butter
• 1/2 teaspoon fresh tarragon – chopped
• salt and pepper to taste
Drain the can of salmon and set aside.

In a small bowl, beat the eggs, sour cream and tarragon together. Season with salt and pepper if desired.

In a heavy, non-stick, oven-safe skillet: melt the butter at a heat setting just above medium. Tilt pan to completely cover bottom surface.

Preheat oven to 375 degrees.

Pour the eggs mixture into the skillet and let cook until the base is set.

Arrange the canned salmon over the soft top of the omelet.

Place the pan on the top shelf of the oven until omelet is set. (Took about 10 minutes in my
oven).

Loosen the omelet in the pan and carefully fold in half.

Slide the omelet onto a serving plate.

Bibliography:

http://www.mrbreakfast.com/superdisplay.asp?recipeid=1115

http://www.livestrong.com/article/386488-what-are-the-benefits-of-a-high-protein-breakfast/

http://www.keeperofthehome.org/2011/09/benefits-of-a-protein-rich-breakfast-and-a-protein-pancake-recipe.html

Please join us for this life changing presentation

Mark Richardson, owner of Body Language Personal Training has been a Master Trainer for 17 years, and a Nutritionist for the past 13 years, having trained Olympic athletes and been featured in numerous national publications for his nutritional knowledge in that time.

Mark will guide you through the highly successful Low Sacrifice Nutrition program, giving you simple strategies to implement into your day, without the associated stress of traditional dieting regimes.

You will learn:

Ø  Why the mind is a wonderful servant but a terrible master.

Ø  Why traditional diets don’t work.

Ø  The art of savouring.

Ø  How you can eat your favourite foods and still get great results.

 Best of all, you will leave with a daily eating structure that you can keep for life, and has proven to work. No more crash diets, fads, or gimmicks, just results.

Come and join like-minded people in the beautiful setting of Fine Fish Neutral Bay, enjoy a light seafood buffet, and learn the strategies that will change the way you eat forever.

 Where: Fine Fish Neutral Bay (Woolworths Car Park)

 
Places are limited, so please book fast! Booking and payment required by Friday May 24 to confirm your place.

 RSVP info@bodylanguagept.com.au       

Business Name:                          Body Language Personal Training (Neutral Bay)

Contact Name:                          Mark Richardson

Contact Number:                       Email applications only please

Email Address:                          neutralbay@bodylanguagept.com.au

Position:                                   Personal Trainers (Full time contracting role)

Short Position Description:       Highly organized & reliable Personal Trainer needed ASAP at the Body Language Neutral Bay studio. Must be willing to work split shift hours M-F & Sat mornings.  Atmosphere is dynamic with friendly team & great clientele ready for you to train. We choose good people and make them great trainers.  Personality counts more than a CV.

 Full Position Description:         

 The successful candidates must be highly organized & reliable, willing to work split shifts, show dedication and exceptional customer service to our clients. The hours are typical PT hours which are early to late morning & late afternoon to evening Monday to Friday and early to midday Saturday mornings. The atmosphere is dynamic, friendly & has great clientele. Earning potential & rate of pay/commission is parallel to hours worked & clients trained. Rates are from $20-36/hour plus bonuses.  Training in the Body LanguageNutrition System & appointment program will be provided. 

 Position would suit someone with knowledge in strength and conditioning, and functional fat loss training.

 Essential skills, experience, qualifications & attributes are:

 ·   Completion of Certificate IV in Personal Training

·   Current registration as a Personal Trainer is mandatory

·   Current ABN registration

·   Current First Aid & CPR skills must be up to date

·   The ability to perform health assessments/health checks of clients effectively

·   Current driver’s license & must own a car due to hours & appointments

·   Living within close proximity to the location mentioned above (please include your suburb)

·   Highly organized, on time every time & an eagerness to learn & improve your skills

·   Effective communication skills, customer service & ability to build rapport

·   Passion & respect for people’s health, appointments & a genuine interest in their wellbeing

·   Self-starter, well presented, polite & honest & a dedicated motivating attitude

·   Ability to maintain client confidentiality

·   Experience in weight training clients of all ages & awareness of injury related training

·   Exercise/sporting background experience

·   Please include your mobile number for us to contact you

·   All applicants must be an Australian Citizens & able to work in Australia

“Body Language Personal Training – the home of Low Sacrifice results”

We’ve all been guilty of skipping our warm up before a training session, especially when we’re crunched for time. There are some very important reasons why we need to slow it down and take the time to warm it up.

Attached is our challenge for the month of May.  It’s another rep based challenge, this time designed to get you in the habit of warming up appropriately for your training.  The challenge is to complete 500 reps of each exercise on the attached sheet during May.

This is how we then want you to warm up for all of your sessions in the future.  Sure, cardio equipment is great for creating internal heat and to make your muscles more pliable, but it doesn’t get you ready to lift weights. This plan will ensure you can start every session with some pop, and not end every day as tight as a knot.

9 Reasons You Should Warm Up

 1)   Warming up helps break down the chemical complex of oxygen. So what? Well, this enables it to separate from the blood and increases oxygen delivery to the muscle, crucial during a workout.

2)   Warming up reduces the potential for muscle and connective injuries and increases body temperature.

3)   It increases blood flow to exercising muscles, and guess what? The more blood that reaches the muscles, the easier the delivery of nutrients required for energy production.

4)   Increases blood flow to the heart. This one is key, since more blood to the heart means a reduced risk for exercise-induced cardiac problems.

5)   Decreases muscle viscosity (aka resistance). Warming up makes muscles suppler.

6)   It opens the metabolic pathway from the fat cell to the bloodstream.

7)   Enhances the speed of transmission of nerve impulses. What? Makes your motor skills better! You know how your body feels really slow in the morning when you’ve just gotten out of bed? You’re not warmed up.

8)   Helps more blood reach muscles and connective tissue. The more blood reaching the muscles, tendons and ligaments, the more elastic the tissues. This means better performance and a reduced chance of injuries.

9)   Lets the cardiovascular system know what’s coming. When you train, you demand more blood and oxygen. Warming up helps the heart and blood vessels adjust to this idea.

And while you’re at it, make sure you stretch after your session. Exercise shortens the muscles, so it’s crucial to lengthen them afterwards when you are warm, and your muscles are most pliable.

If you want to do functional training, you need to be able to move functionally.  

Prehab Monthly Challenge

5000 Rep Challenge Scoreboard

Complete 500 reps of each exercise during the month of February.

Exercise	Reps
Bench Squats (bum to bench or chair)
Plank to Push Up (on toes or knees)
Dips
Mountain Climbers
Clock Lunges (1 forward, 1 sideways, 1 backwards on each side)
Prone Paddle (On hands & knees, raise one arm and the opposite leg until they’re in a straight line)
Single Leg Glute Bridge (250 each side)
V Sits (bring knees to chest, then straighten legs out)
Stick Ups (Squeeze your shoulder blades back, or do it against a wall)
Single Leg Deadlift (250 each side)

545 Sydney Rd Seaforth

Phone: 9948 2826 Fax: 9949 6480

Email: andrew@absolutehealthsolutions.com.au

“Welcome to ABSOLUTE HEALTH SOLUTIONS”

- A Sports Chiropractic and Family Wellness Centre

As a sports chiropractor, I have a special interest in helping you return back to your pre-injury state, encourage normal movement patterns, improve your sporting performance and help you achieve your general health and fitness goals.

I’ll do this by implementing a thorough initial consultation that includes a detailed history, orthopaedic, and motion testing of your spine and peripheral joints. I’ll also perform some neuromuscular testing that involves muscle testing of both length/strength and also functional movement patterns to help assess the balance and coordination of your muscle.

My treatment aim is to address any imbalances responsible for biomechanical overload or that are contributing in functional adaptations. Determining this is the heart of shifting the core from one that is symptom based to one that is functional orientated.

My technique consists of manual joint manipulation and low force adjustments of restricted joints, plus various soft tissue techniques that aim at increasing the length and/or strength of individual muscles, improving range of motion and decreasing pain.

My association with your Body Language Personal Trainer means that the detailed information I gather regarding your body and your needs can be utilised to create an individualised training regime to help you achieve your personal goals.

For more information check out our website www.absolutehealthsolutions.com.au and please take a look at our Facebook page “Absolute Health Solutions”, where we post interesting articles, new research and our own blogs giving you great advice on how to maximise your health and vitality. We also throw in some funny and inspiring pictures to keep you entertained throughout the week!

Dr. Andrew Ullo (Sports Chiropractor)

Here’s a tiny snapshot of what your week has in store (we don’t want you to be too prepared for what’s going to happen after all ):

-      Train with intensity and achieve maximum results in seven days.

-      Learn unique protocols to strip fat and build an impressive physique.

-      Nutritional strategies and specific training modalities.

-      Unique experiences, tough training, cutting edge nutritional information.

-      Train hard, relax and enjoy the Island, beach time and play up a bit.

The Agenda

Early Morning: 6 different modalities of high intensity training each day to challenge your physical and mental capacity.

Late Morning: Cutting edge nutrition and training seminar to find what works best for YOU.

Afternoon: Your time to relax ,explore, grab a massage, or take a yoga class.

Evening:  Eat, sleep, get ready to go again, with a bit a cheeky fun mixed in on the side.

When: March 15-22, 2013

Where: Rumi Villas, Seminyak, Bali

Cost: $2950.00pp based on a twin share. Single upgrades available on request. Luxury accommodation, breakfast every day, airport transfers, & massages all included.

Early Bird Special: Pay by January 15, 2013 and pay only $2595.00!!! Only available to the first 10 participants.

 The Bali Camp is limited to 20 people only, so if you want to mix your next overseas holiday with the chance to arm yourself with the tools for transformation, BOOK NOW for a once in a lifetime experience. This is only being offered to the clients and friends of Body Language and Skulpt PT.

 Jetstar is currently offering specials to Bali in March, so it’s a great time to book. Contact mark@bodylanguagept.com.au or hamish@skulpt.com.au for further information or to book your place.

It’s going to be awesome!

For those who don’t know Hamish, here’s a little profile:

Celebrity Personal Trainer, Certified Nutritionist, Corporate Health Speaker, Fitness Model, Manager and owner of Skulpt Personal Training in Melbourne’s inner east. Through over 15 years of training clients and personal trainers, Hamish has earned the reputation as an expert in the field of weight loss, health and fitness. After studying Human Movement at University, Hamish re-sparked a lifelong passion for the wellness industry after dramatically transforming his own physique in the original Body For Life competition through applying the three key elements of training, nutrition and motivation.

Hamish currently runs a studio with nine staff delivering over 300 training sessions a week and has recently been interviewed as the ‘PT Expert’ for Men’s Health Publications. He has a passion for educating Personal Trainers and Young Athletes and is often referred to as a ‘walking health encyclopaedia’ for his in depth knowledge on all subjects wellness related.

Name: Mark Richardson Born: 9/9/1969

Lives: Sydney, Australia

Director: Body Language Personal Training

Qualified Nutritionist, Master Trainer, Corporate Presenter and the founder of Body Language Personal Training studios in Neutral Bay and Brookvale.

Mark is a guest lecturer at the Australian Institute of Fitness, has been the “Ask the Expert” columnist for the Sun Herald, is a regular contributor to the Body and Soul website, and will feature in the March 2013 edition of Women’s Fitness.  He has trained a huge range of clients, from chronically ill, stressed business people to Olympians over his 16 years in the fitness industry.

Mark’s passion is nutrition, and specifically Weight Loss Psychology.  This, he believes, is the key to changing habits and successful lifestyle modification programs. His Low Sacrifice philosophy is revolutionary to Personal Training businesses, and he has some amazing testimonials to support its success.

This is especially true when it comes to my health and fitness.  Even through my sporting career where you are expected to tow the team line, I always thought there was a better way training could be done to suit me and my body type. I was never a fan of the pack mentality where we all just met in the middle. It meant the fit and strong players were dragged back to the pack, and the stragglers were forced to go way beyond their capability, and would potentially either get injured, or lose interest.

It’s even more relevant when it comes to your lifestyle, especially your diet. Everyone has their non-negotiable s, and so they should. You only get one crack at this life, so you should enjoy it. When giving dietary advice, I am very mindful of making sure the truth is told, but also that it is just that, advice that is there for the client to take or leave. Rest assured, I can’t be following people around all day making sure they put the right foods in their mouth, that’s one of the few choice in life that is entirely ours to make.

Besides, the evidence proves that when a person get involved in, and understands the process they are going through, they are far more likely to get results than if someone is constantly cracking the whip behind them.  That type of motivation has a short life. Knowledge is definitely power in this case.

So I could write a list of 100 things to do, or not to do this Christmas/New Year period, but I’m sure most readers would switch off at around the 15 mark, because they are my rules that they aren’t prepared, or maybe can’t follow.

So this year, rather than follow somebody else s cliched “Rules to Stay Healthy this Christmas”, I encourage you to make your own Personal Policies about what is acceptable to you over the festive season. Something you’re prepared to commit to and make your own.

Here are my Personal Policies for 2012-13 to make sure I stay healthy and avoid a dietary blow-out that is hard to come back from:

1. I will avoid carbohydrates in the evening. Once again, if this is when alcohol is most likely to be consumed, and I need a payoff. The carbs are sacrificed so I don’t have an energy overload.
2. I will get at least 7 hours sleep every night, and try not to be up past 11pm. It’s just not fun being tired on holidays, and I have 3 small boys who need to be worn out!
3. Christmas Day is the only day I will overeat to excess. I will enjoy it, but not let it turn into a week-long festival.
4. I will allow myself to have some extravagant foods I wouldn’t normally have, but only in small amounts.
5. I won’t have any big nights. Maybe a few drinks each night, but no benders. My experience with children tells me that they will be up an hour earlier, and be twice as loud if you have a hangover. It’s just not worth it.
6.  I will avoid fatty foods when drinking alcohol. Why? Because I know this is a guaranteed fat adder, and I really don’t want to have to burn it off come New Year. Overweight trainers don’t tend to get much respect I’ve noticed.

So there are my Personal Policies, and I’d love to hear what yours are.  Your health doesn’t take a holiday just because it’s Christmas, and I can’t imagine being sick at the most fun time of the year is all that attractive. Make some achievable promises to yourself and it will truly be a Happy New Year.

No? Me either, but work with me here.

November is about to become Rowvember at the Neutral Bay studio, because it rhymes, and we’re terrible at growing moustaches.

During the month of November, we are setting the challenge to see who can row the 30km from Sydney Head to the end of Parramatta River over the course of the month.

How you can play:

Anytime you come in for your warm up or homework sessions, you can log a cumulative tally of how far you’ve rowed on the whiteboard.

Only if the rower is being used, the Elliptical Trainer or Treadmill are both ok as substitutes.

Everyone who reaches the 30km mark during November will go into the draw to win a mystery prize pack.

It’s a mystery because we haven’t put it together yet, but it will be ready for the winner on December 1.

1. Boredom – develop a purposeful activity away from the kitchen. Try not to eat in front of a screen if you work from home.
2. Feeling Deprived – listen to your body and understand you are in no danger of starving if you wait until your next scheduled meal.
3. Hating Your Body – it’s the greatest thing you’ll ever own, so learn to love it.
4. Feeling tired/lack of energy – this is a signal to rest, not eat. It’s harder to digest food when tired, and it will lead to worse fatigue if empty carbohydrates are used for a energy boost.
5. Needing Comfort – while certain foods, usually containing carbohydrates and fats, do release the “feel good” hormones, eating them a little too often can be a trap. Have small amounts, buy the best quality, and eat them slowly.
6. Feeling Overwhelmed – stress can increase your perception of hunger. This is linked with the release of the hormone ghrelin, which causes you to eat more than required
7. Lack of Willpower – let’s face it, willpower has a short life. If you don’t want to eat it, don’t have it in the house. Take willpower out of the picture.
8. Undernourished – eating nutrient poor foods leaves us wanting vitamins and minerals. Ignoring this feedback creates cravings that lead to over consumption if they are not met.
9. Mindlessness – eat slowly and without distraction, savour your food, and listen to your body when it is full.
10. Social obligation – be your own boss here. Choose wisely, don’t stand near food tables, and eat before you drink alcohol so you don’t lose your inhibitions and eat whatever is in front of you.
11. We aren’t physically fit – being inactive leads to the sympathetic emotions taking over. Being fit gives you greater self-esteem, and allows you recognize your true needs for nourishment.
12. We think we can “get away with it” – think about how that foods will make you feel in a few hours or days, not a few minutes. Short term joy can lead to longer term pain.
13. Hunger – seems obvious, but the physical sensation of hunger, or absence of it is tied to the hormones ghrelin (which triggers hunger) and leptin (which reduces hunger).
14. Satiety – feeling full turns of hunger feelings. Consuming liquid and easily digested calories will take longer to get that full feeling than high volume, low-calorie foods such as fruit, vegetables, and whole grains.
15. Eating too fast – it takes around 20 minutes for your body to release the hormone that recognizes fullness. Eating your main meal under this leaves you open to feeling stuffed later. Think Sushi Train and you’ll get the picture.