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UNPOPULAR TRUTHS⁣⁣The fitness industry is a billion dollar enterprise that uses fantastic marketing to unnecessarily tri...
14/10/2020

UNPOPULAR TRUTHS⁣
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The fitness industry is a billion dollar enterprise that uses fantastic marketing to unnecessarily trick you into BUYING products THAT YOU DO NOT NEED.⁣
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For this reason, the industry is is riddled with miss information and false ideas.⁣
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"𝘋𝘰𝘯'𝘵 𝘦𝘢𝘵 𝘤𝘢𝘳𝘣𝘴... 𝘣𝘶𝘺 𝘮𝘺 $𝟷𝟻 𝘭𝘰𝘸 𝘤𝘢𝘳𝘣 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘣𝘢𝘳 𝘪𝘯𝘴𝘵𝘦𝘢𝘥."⁣
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Weight loss is simple.⁣
Energy in vs Energy out. ⁣
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Do research. Pay for education if you need too, but don't fall for marketing gimmicks without doing your own research first. ⁣
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REMEMBER ⁣⁣⁣⁣Beer doesn't make you fat.⁣⁣𝐓𝐨𝐨 𝐦𝐮𝐜𝐡 𝐛𝐞𝐞𝐫 𝐦𝐚𝐤𝐞𝐬 𝐲𝐨𝐮 𝐟𝐚𝐭.⁣⁣⁣⁣Education is key.⁣⁣⁣⁣What is your go to alcohol...
26/09/2020

REMEMBER ⁣⁣
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Beer doesn't make you fat.⁣⁣
𝐓𝐨𝐨 𝐦𝐮𝐜𝐡 𝐛𝐞𝐞𝐫 𝐦𝐚𝐤𝐞𝐬 𝐲𝐨𝐮 𝐟𝐚𝐭.⁣⁣
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Education is key.⁣⁣
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What is your go to alcohol? ⁣⁣
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This is a fantastic example as to why having an understanding of calories and portion size is VERY IMPORTANT.⁣⁠⁣⁠The spo...
21/09/2020

This is a fantastic example as to why having an understanding of calories and portion size is VERY IMPORTANT.⁣⁠
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The spoons both look like they have the same amount of peanut butter on them.⁣⁠
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When measured using kitchen scales, we can see that the serving on the left actually contains DOUBLE the peanut butter and DOUBLE the calories.⁣⁠
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If you want to eat a food with a high calorie content like peanut butter, you need to be practising portion control. ⁣⁠
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Remember - Peanut Butter doesn't make anyone overweight. 𝘛𝘰𝘰 𝘮𝘶𝘤𝘩 𝘱𝘦𝘢𝘯𝘶𝘵 𝘣𝘶𝘵𝘵𝘦𝘳 𝘮𝘢𝘬𝘦𝘴 𝘺𝘰𝘶 𝘧𝘢𝘵⁣⁠
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I don't know who needs to hear this but...⁣⁣..saying that 𝘤𝘰𝘶𝘯𝘵𝘪𝘯𝘨 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘧𝘰𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 only works for some people i...
03/09/2020

I don't know who needs to hear this but...⁣
⁣..saying that 𝘤𝘰𝘶𝘯𝘵𝘪𝘯𝘨 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘧𝘰𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 only works for some people is like saying that the 𝘭𝘢𝘸𝘴 𝘰𝘧 𝘨𝘳𝘢𝘷𝘪𝘵𝘺 𝘰𝘯𝘭𝘺 𝘸𝘰𝘳𝘬 𝘧𝘰𝘳 𝘴𝘰𝘮𝘦 𝘱𝘦𝘰𝘱𝘭𝘦. ⁣
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Weight loss, is 𝐒𝐈𝐌𝐏𝐋𝐄 physics. Propererly educate yourself on energy balance and you will see how simple it is!⁣
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"Counting Calories doesn't work for me," is an excuse.⁣
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Setting yourself a 𝘴𝘵𝘦𝘱 𝘨𝘰𝘢𝘭 of between 8000 and 10000 a day is the best way to increase your NEAT (Non Exercise Activit...
31/08/2020

Setting yourself a 𝘴𝘵𝘦𝘱 𝘨𝘰𝘢𝘭 of between 8000 and 10000 a day is the best way to increase your NEAT (Non Exercise Activity) and burn extra calories throughout the day. ⁣⁣
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For the average sized person - simple walking 10000 steps a day can increase your caloric output by ~600 calories.⁣⁣
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caloriesincolour and Anytime Fitness Avalon athlete Josie has implemented 10k to 12k steps throughout her weight loss journey.⁣⁣
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𝐅𝐨𝐫 𝐭𝐡𝐞 𝐦𝐨𝐧𝐭𝐡 𝐨𝐟 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫, 𝐬𝐡𝐞 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐭𝐚𝐤𝐢𝐧𝐠 𝟏𝟎 𝟎𝟎𝟎 𝐬𝐭𝐞𝐩𝐬 𝐚 𝐝𝐚𝐲 𝐭𝐨 𝐫𝐚𝐢𝐬𝐞 𝐦𝐨𝐧𝐞𝐲 𝐟𝐨𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐥𝐢𝐯𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐂𝐞𝐫𝐞𝐛𝐫𝐚𝐥 𝐏𝐚𝐥𝐬𝐲.⁣⁣
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Visit Josie's Profile to follow her 10 000 steps a day in September!⁣⁣
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**𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳 - 𝘈𝘭𝘭 𝘮𝘦𝘢𝘴𝘶𝘳𝘦𝘮𝘦𝘯𝘵 𝘢𝘯𝘥 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘴𝘩𝘰𝘸𝘯 𝘢𝘳𝘦 𝘢𝘷𝘦𝘳𝘢𝘨𝘦𝘴. 𝘜𝘯𝘭𝘦𝘴𝘴 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯 𝘦𝘭𝘪𝘵𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘦, 𝐚𝐯𝐞𝐫𝐚𝐠𝐞𝐬 𝐚𝐫𝐞 𝐚𝐥𝐥 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝...
31/08/2020

**𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳 - 𝘈𝘭𝘭 𝘮𝘦𝘢𝘴𝘶𝘳𝘦𝘮𝘦𝘯𝘵 𝘢𝘯𝘥 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘴𝘩𝘰𝘸𝘯 𝘢𝘳𝘦 𝘢𝘷𝘦𝘳𝘢𝘨𝘦𝘴. 𝘜𝘯𝘭𝘦𝘴𝘴 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯 𝘦𝘭𝘪𝘵𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘦, 𝐚𝐯𝐞𝐫𝐚𝐠𝐞𝐬 𝐚𝐫𝐞 𝐚𝐥𝐥 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝.⁣⁣
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If you are educated about Energy Balance Weight Loss does not have to be restrictive.⁣⁣
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Both the examples above show the EXACT same number or calories, yet one example shows a much broader variety of tasty food. ⁣⁣
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Is the way you are eating for weight loss sustainable for the rest of your life? If not, you may need to continue educating yourself. ⁣⁣
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Education is the key to keeping the weight off - not fad diets. ⁣⁣
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FOOD GRAM.⁣The ⁣⁣Don't say no to eating at restaurants just because you are trying to lose weight. You can eat whatever...
26/08/2020

FOOD GRAM.⁣
The ⁣
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Don't say no to eating at restaurants just because you are trying to lose weight. You can eat whatever you want as long as you have a rough understanding of energy balance.⁣
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As you continue through your weight-loss journey, you will get better at estimating the calories of food.⁣
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REMEMBER:⁣
Counting calories is not about restricting your diet - it is about eating within your means (just like you do with your money).⁣
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If you opt for the pancakes for breakfast, then you may have to have a smaller lunch.⁣
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Tips for estimating the calories of food:⁣
- Roughly estimate the meat.⁣
- Roughly estimate the food making up the ⁣
bulk of the meal (i.e. bread, pasta). ⁣
- Roughly estimate the sauces.⁣
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𝐂𝐚𝐥𝐨𝐫𝐢𝐞 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭... 𝐰𝐞 𝐚𝐫𝐞 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐚𝐯𝐞𝐫𝐚𝐠𝐞𝐬.⁣
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A big thank you to for hosting , and !⁣⁣⁣⁣Koto Avalon served us up low calorie, yet satiating food!⁣⁣⁣⁣In the past, pe...
20/08/2020

A big thank you to for hosting , and !⁣⁣
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Koto Avalon served us up low calorie, yet satiating food!⁣⁣
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In the past, people who were on a weight-loss journey were scared of eating out...⁣⁣
...but through Caloric Education and an understanding of Energy Balance.⁣⁣
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A sneaky tip for anyone beginning a weight-loss journey...⁣⁣
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If you wish to eat a high calorie, low nutrient dense food for dinner (pizza for example), you will have a much easier time sticking to your caloric deficit if you chose a low calorie option for breakfast / lunch.⁣⁣
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Example:⁣⁣
Breakfast / Pre Gym Meal: ⁣⁣
- 1 medium banana + skim latte ⁣⁣
𝟷𝟼𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴⁣⁣
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Lunch:⁣⁣
- Koto Bowl⁣⁣
𝟺𝟽𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴⁣⁣
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Dinner:⁣⁣
- 1 large Dominos Pizza⁣⁣
𝟷𝟸𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴⁣⁣
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Total Daily Calories⁣⁣
- 1830 calories⁣⁣
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Be smart with your energy balance and you can eat whatever you want and lose weight!⁣⁣
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*The caloric values on The Koto Bowls are estimations. Calories counting does not have to be perfect, just close enough.⁣
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𝘜𝘕𝘓𝘌𝘚𝘚 𝘠𝘖𝘜 𝘈𝘙𝘌 𝘛𝘈𝘓𝘒𝘐𝘕𝘎 𝘈𝘉𝘖𝘜𝘛 𝘞𝘈𝘚𝘏𝘐𝘕𝘎 𝘠𝘖𝘜𝘙 𝘛𝘐𝘔𝘛𝘈𝘔'𝘚 𝘉𝘌𝘍𝘖𝘙𝘌 𝘠𝘖𝘜 𝘌𝘈𝘛 𝘛𝘏𝘌𝘔... 𝘛𝘏𝘌𝘙𝘌 𝘐𝘚 𝘕𝘖 𝘚𝘜𝘊𝘏 𝘛𝘏𝘐𝘕𝘎 𝘈𝘚 𝘊𝘓𝘌𝘈𝘕 𝘍𝘖𝘖𝘋. ⁣⁣If som...
27/07/2020

𝘜𝘕𝘓𝘌𝘚𝘚 𝘠𝘖𝘜 𝘈𝘙𝘌 𝘛𝘈𝘓𝘒𝘐𝘕𝘎 𝘈𝘉𝘖𝘜𝘛 𝘞𝘈𝘚𝘏𝘐𝘕𝘎 𝘠𝘖𝘜𝘙 𝘛𝘐𝘔𝘛𝘈𝘔'𝘚 𝘉𝘌𝘍𝘖𝘙𝘌 𝘠𝘖𝘜 𝘌𝘈𝘛 𝘛𝘏𝘌𝘔... 𝘛𝘏𝘌𝘙𝘌 𝘐𝘚 𝘕𝘖 𝘚𝘜𝘊𝘏 𝘛𝘏𝘐𝘕𝘎 𝘈𝘚 𝘊𝘓𝘌𝘈𝘕 𝘍𝘖𝘖𝘋. ⁣
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If someone tells you that 'clean food' is what you need to eat for weight-loss but fails to mention Calories or Energy Balance... THEY DO NOT KNOW WHAT THEY ARE TALKING ABOUT.⁣
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There are such things as; ⁣
- 𝐋𝐨𝐰 𝐂𝐚𝐥𝐨𝐫𝐢𝐞, 𝐇𝐢𝐠𝐡 𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐅𝐨𝐨𝐝𝐬 (i.e. apples, oranges, chicken breast, broccoli.)⁣
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There are such things as;⁣
-𝐇𝐢𝐠𝐡 𝐂𝐚𝐥𝐨𝐫𝐢𝐞, 𝐋𝐨𝐰 𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐅𝐨𝐨𝐝𝐬 (i.e. Mcdonalds Big Macs.)⁣
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but... both of these foods can be eaten for weight-loss if you create a calorie deficit.⁣
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The Fitness / Weight-loss industry has began to change... but there are still many Personal Trainers (particularly in Australia) who do not know what they are talking about. ⁣
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Listen out for RED FLAG WORDS from PT's:⁣
-clean⁣ food
-diet⁣
-meal timing
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EASY SWAPS TO MAKE YOUR DINNER LOW CALORIE.⁣⁣By making the swaps above I was able to save 370 calories, making it much e...
27/07/2020

EASY SWAPS TO MAKE YOUR DINNER LOW CALORIE.⁣
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By making the swaps above I was able to save 370 calories, making it much easier to maintain a deficit.⁣
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Making tiny changes like this ensures that you can have big portions of your favourite meals every night and still maintain a Caloric Deficit.⁣
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Almost all supermarkets will sell a low calorie alternative to your favourite food. ⁣
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What other low calorie swaps have you found at the supermarket? ⁣
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If Karen tells you that you need to eat Brown rice if you want to lose weight, tell her she is wrong. ⁣⁣Brown Rice 𝐈𝐒 𝐍𝐎...
26/07/2020

If Karen tells you that you need to eat Brown rice if you want to lose weight, tell her she is wrong. ⁣
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Brown Rice 𝐈𝐒 𝐍𝐎𝐓 superior for Fat loss. ⁣
Brown rice actually has just under 100 𝐌𝐎𝐑𝐄 calories than White Rice per 100 grams. ⁣
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𝘉𝘳𝘰𝘸𝘯 𝘙𝘪𝘤𝘦 𝘪𝘴;⁣
Higher in fibre⁣
Slightly more satiating than White Rice.⁣
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However, 𝘉𝘳𝘰𝘸𝘯 𝘙𝘪𝘤𝘦 𝘪𝘴 higher in calories and 𝐍𝐎𝐓 superior for weight-loss.⁣
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Stop listening to weight-loss advice from someone who doesn't know what a calorie is.⁣
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