Exercises You Can Do at the Office

Isiah Exercise
Exercises You Can Do at the Office

Sitting all day is detrimental to your health. If you’ve seen friends or co-workers getting “standing desks,” then they’ve probably been told that sitting all day can slowly kill them. But it’s true, there are some truly adverse effects that happen from sitting down all day. It might seem like an exaggeration, but you can risk high blood pressure, abnormal cholesterol levels, premature death, and certain types of cancer. One of the reasons is because you burn fewer calories sitting down. Experts recommend moving every 20 to 30 minutes, but what if you’re too busy at the office for a quick stretch break? And no, trips to the bathroom and kitchen don’t count.

You don’t need to do laps around the office or run up and down the building stairwell. To combat the health risks of sitting down all day, it’s a matter of staying physically active. Fortunately, there are a number of discreet but effective exercises you can perform right from the convenience of your desk. The only equipment you’ll need is your office chair and dumbbells or a full water bottle.

Wrist Stretches

If you’re clicking and typing away all day, make sure your fingers and hands don’t end up stiff. Extend one arm in front, palm up and take the fingers with your other hand. Gently pull back your fingers towards you, stretching your forearm. Hold this for 20 to 30 seconds. Repeat with your other wrist. You can also press your hands together in front of your chest with your arms and elbows parallel to the floor. Bend your wrists to the right and to the left 10 times.

Lower Back Stretch

Prone to slouching? Take the strain off your spine. Sit tall and place your left arm behind your left hip. Gently twist to the left. Use your right hand to deepen the stretch and hold for 20 to 30 seconds. Repeat on the other side.

Leg Exercises

If you’re feeling a little wobbly when you get up after hours and hours of sitting, take a moment to get the blood flowing in your legs. Sit tall and engage your core. Extend your left leg until it’s level with your hip and squeeze your quadriceps. Hold this for two seconds, then lower. Repeat 16 times and then take it to the other side. You can also even throw in an inner thigh workout. Place a firm water bottle in between your knees and squeeze the bottle. Release your hold halfway and squeeze again. Complete 16 reps of slow pulses.

Squats and Dips

Weight loss training in Pinjarra Hills

You might look a little funny doing these exercises, but you won’t be the one complaining about a sore butt later! Just be sure you keep your chair stable. To do a chair squat, lift up your hips just hovering over the chair with your arms out for balance. Hold this for 2 to 3 seconds. Stand all the way up. Repeat this for 15 reps. To do a dip, place your hands next your hips. Move your hips in front of the char and bend back the elbows while holding onto the chair. Lower your body until your elbows are out at 90 degrees. Push back and return to starting position. Do 15 reps.

Weights

You can stash a dumbbell or two in your drawer or underneath your desk, but if that’s not possible, a full water bottle will do in a pinch. You can first try a bit of weight training with your arms. To do a bicep curl, hold your dumbbell in your right hand, making sure your core is engaged and your spine is straight. Curl the dumbbell towards your shoulder. Repeat 15 times and do the same with your left side. Ab exercises are also totally possible behind your desk. Hold your dumbbell at chest level. Keep your knees and hips forward. Gently twist as far as you can (whilst sitting ‘tall’) and feel your abs stretch. Twist back to the centre and move to the left. Repeat 10 times.

10 Health Myths Busted

Isiah Exercise, Nutrition

There are many health-related myths in all media justifying the consumption of almost any food or drink. Let’s look at some of those myths.

  1. Red wine is good for your heart
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There are definite pros and cons to drinking red wine. It is common knowledge that excessive alcohol consumption is associated with liver disease and for females, drinking alcohol increases risk of breast cancer. Yet, other studies have shown that the ethanol in any alcoholic beverage increases good cholesterol and reduces the incidence of blood clotting; thus reducing your risk of cardiovascular disease. 

However if you think that the glass of red wine is doing your health even more favours that other beverages then you can think again. Studies indicate that to get the added benefits of the additional antioxidants found in red (over other drinks) we would need to be consuming ~180 bottles a day!
Recommendation: Stick to no more than 2 standard drinks per day with at least 2 alcohol free days each week. If you don’t drink, then don’t start and certainly don’t binge drink as this is providing more damage rather than benefit to your health.

  1. Dark chocolate is a rich source of antioxidants

Let’s get one thing straight, any health benefit of chocolate comes from the cocoa, so the darker the better. All the studies that look at the health benefits of chocolate have been looking at the consumption of very small amounts i.e. 1-3 small pieces per day. Studies show that chocolate may increase the health of your arteries, reduce blood pressure and improve your cholesterol ratios of good to bad. However, no matter what kind of chocolate you choose to consume; all of it is very high in kilojoules and does not contain the same array of vitamins, minerals and fibre as fruit & vegetables.
Recommendation: Don’t replace fruit & vegetables with chocolate. Instead, if you like dark chocolate, include small amounts of it in your diet as a treat every now and then. If you don’t like or don’t eat dark chocolate then there is no need to start.

  1. One coffee a day is okay

Evidence suggests that coffee may reduce your risk of developing some cancers, boost your liver health and play a protective effect against stroke. On the other hand coffee has also been shown to raise the level of fat in your blood and the caffeine may have an effect on those who are sensitive to it, i.e. high blood pressure, heart burn, overactive liver, heart palpitations, insomnia and anxiety.
Recommendation: If you don’t drink coffee there is no need to start. Otherwise limit your coffee intake to 1-2 per day and be mindful of the amount of caffeine that you are consuming not just in coffee but also other foods and drinks e.g. chocolate, cola products etc.

  1. Exercising in the morning increases your risk of suffering a heart attack or stroke

The idea is that as the body is somewhat dehydrated (having not consumed any fluids over-night) the blood is thicker and so more likely to cause a clot, leading to a heart attack or stroke. This rumour has not been confirmed!
Recommendation: The list of benefits from exercise (at any time of day) is very long. If there was a pill that could do everything that exercise could for your health, everyone would be prescribed it. The best way to get into exercise is to start slowly. Always check with your health practitioner to make sure you will be safe to start exercising.

  1. Carbohydrates are fattening

This is a myth that has in and out of vogue over the years. Your body needs carbohydrates. Carbohydrates are by far the best source of energy for your brain and is used as the primary source of energy for your muscles. The trick with eating carbohydrates is to make sure that you consume those that are wholegrain. The more processed (white) a carbohydrate based food is, the less nutritious and also the less filling that food will be, making it very easy to over eat.
Recommendation: Replace white bread, pasta and rice with the wholemeal, whole grain or brown varieties. Another thing to remember is to watch your portion control. Having a bowl piled high with pasta and mince sauce is not going to do as much for your health but more for your waist line as having a smaller serve of pasta & sauce and a side salad.

  1. [Insert name of your latest fad diet] really works

Fad diets do not work. Through whatever means they simply reduce the amount of energy that you eat compared to the energy that you burn each day. This is the basic science behind any weight loss. Often fad diets restrict certain foods groups such as dairy or carbohydrates and they certainly don’t allow your body to perform optimally.
Recommendation: Rather than constantly trying different diets, losing weight and then regaining it all (plus more) when you return to your normal eating patterns; why not make better dietary & lifestyle decisions everyday which will ensure your health is maximised, weight is manageable and you can have the occasional treat.

  1. Margarine is better for you than Butter

This is a topic that is often debated. Butter is natural however it is high in saturated fat which may increase the incidence of heart disease and it is also high in salt helping to increase blood pressure. Margarine is manufactured using plant based hydrogenated oil creating a similar consistency to butter.
Recommendation: Always choose butter over margarine, but use sparingly. An ideal alternative is to use spreads such as hummus, avocado, mustards or relishes instead.

  1. Fruit & vegetables won’t help prevent cancer

Fruit and vegetables are high in antioxidants and may or may not play a part in protecting against cancer. However, the impact that fruit & vegetable have on weight management as well as increasing daily fibre intake has a more that significant impact on the prevention of cancer.
Recommendation: Keep eating your fruit & vegetables. Ideally, at least 2 serves of fruit & 5 serves of vegetables every day.

  1. Dairy foods are fattening

As part of many fad diets, dairy foods are often one of the first foods groups to get the chop. Studies, however, have shown that dairy foods are actually advantageous when trying to manage weight. Dairy foods contain protein and are generally classified as having a low glycaemic index (GI) (speed at which carbohydrates are digested and released into the blood after consumption). The lower the GI, the longer that feeling of being full will last after consuming a food.
Recommendation: The combination of the protein and the low GI means that dairy foods are actually great at keeping you feeling fuller for longer, and thus can help reduce the amount of food you consume on a daily basis.

Additional note: Low-fat dairy will not have the same positive affect as regular fat dairy as it often has a higher level of sugar causing a higher GI and, therefore, not creating the same level of satiety.

  1. If I exercise and/or work out, I need to eat HEAPS of protein

An average adult required 0.8 grams of protein per kilogram of body weight per day. If you exercise strenuously, more protein may be consumed (up to 1.8 grams of protein per kilogram of body weight per day). The ideal level of protein for weight loss is approximately 1.05 grams of protein per kilogram of body weight per day. Note that any excess protein (or carbohydrate or fats for that matter) that you consume, will be stored as fat!
Recommendation: Rather than loading up on protein and as a consequence missing out on other vital nutrients, try eating protein rich foods such as lean red meat, poultry, fish, legumes, lentils, eggs, nuts and tofu mixed with complex carbohydrates (such as wholegrain bread, rice or pasta) and plenty of vegetables. Snack on fruit, nuts and dairy products for a nutrients rich diet that is the best source of fuel for your active body.

The Secret Exercise All Women and Men Need to Learn

Isiah Exercise ,
The Secret Exercise All Women and Men Need to Learn

When your trainer mentions one’s pelvic floor, some people may feel awkward about it, particularly men. But, here’s a revelation: the pelvic floor plays a major role in health, hygiene, spinal stabilisation and sexuality–for women and men. This is all too often neglected in exercise programs, especially for those people who suffer from weakness in the area.

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The pelvic floor plays a significant role in spinal stabilisation, which can result in more effective workouts, particularly strength. With a better understand of what can strengthen and weaken our pelvic floors, we’ll be able to operate more effectively in our daily lives.

The pelvic floor or PF is a group of muscles that form a sling-like support for the bowel, bladder, and in females, the uterus. Other muscles in this area include the external anal sphincter muscle and the superficial perineals. The role of the pelvic floor is to support the pelvic organs, assist with increases in intra-abdominal pressure and spinal stabilisation, assist bladder and bowel control, contribute to sexual arousal and performance. Essentially, the pelvic floor muscles are between your pubic and tail bones, and control your bladder.

A stressed or weak pelvic floor often occurs in post-natal women, but anyone can experience this loss of control. During workouts, the stresses or weakness of one’s pelvic floor can be reflected. If a woman has issues with bladder or bowel control, running and lifting could exacerbate those problems even further. Trainer and client alike should pay careful attention to pelvic floor health. Otherwise, neglect can lead to more serious conditions, like a bladder prolapse.

The pelvic floor is actually an endurance muscle. Contractions are used to train the pelvic floor and can be done a number of ways, from sitting to standing to lying down as well as during movement. A great way to ease into pelvic floor exercises is through weight training or simple core exercises, which are great for spinal health.

According to professional physical therapists and fitness experts, the correct way to initiate the pelvic floor is to slowly lift the muscles, ideally starting at the tail bone and moving through the pubic bone. Many may find it even easier to lift the group of muscles as one. Simply put, lift the muscle as though you are trying to control your bladder.

It’s important to breathe normally throughout the process, while maintaining a relaxed posture. The thighs and buttocks must also not be squeezed. The latter is easier to prevent by leaning forward while sitting or kneeling.

When lifting the pelvic floor, both front and back, aim to hold it over three counts. Hold the contraction at the top for 10 counts, while breathing normally. Repeat this twice, gradually increasing the hold time.

Another method is to lift the lower pelvic floor quickly, making them short and strong. Ten strong contractions is a good start.

You can combine the two techniques by first lifting slowly and then adding 10 pulses at the top before relaxing.

Ideally, one should exercise one’s pelvic floor daily.

The Role of Accountability in Fitness Success 

Isiah Exercise, Mindset ,
The Role of Accountability in Fitness Success 

Accountability is an important factor in achieving fitness goals because it helps you stay motivated and consistent, but eventually, successful. Of course, we need to set particular goals and create specific workout plans, but whether we accomplish them really depends on if we have someone or something holding us accountable for those activities. 

The Role of Accountability in Fitness Success

Accountability in fitness isn’t just about deadlines and following competence. This is really the framework for building the discipline around keeping motivation and a sense of purpose at all times. Here, we will see the reasons for accountability importance, various forms of accountability, and how to make it a building block in your fitness journey. 

1. What Is Accountability in Fitness?

Fitness accountability means taking charge of one’s health and exercise habits. It can be from setting goals to self or external-checking one’s progress regularly. The responsibility can come from a workout partner, personal trainer, some digital tools (fitness apps and trackers), community support, or personal dedication and self-monitoring. Accountability builds the commitment and, thus, supplements the support that gets one through particularly down times when motivation falters. 

2. Why Accountability Matters

Accountability is the key factor in achieving long-term consistency in fitness. It keeps one disciplined enough to turn up for workouts even when motivation is not at its peak. Keeping you focused on a wide range of goals, from weight loss to muscle gain and endurance improvement, accountability will always serve as a reminder of your very purpose. It also delivers encouragement, hence making the whole journey less lonely and delivering support through tough times. 
 
Additionally, accountability will help you identify and work through barriers to your fitness journey, like skipping workouts or cravings for unhealthy food. Accountability creates a strong level of discipline by building a routine and systems for prioritizing fitness that allow you to continue on the move each time motivation wanes. 

3. Different Forms of Accountability

Accountability comes in many forms. Personal accountability is the self-monitoring through reminders or fitness apps. Partner accountability is having a workout buddy push you to go into the gym. Professional accountability, such as that found with trainers or coaches, provides an expert who will guide you through the process.  
 
Then there are group fitness classes or online communities, both of which make it possible to form part of a community in working out. Lastly, there’s digital accountability, using apps, trackers, or wearables to track progress and give reminders to anybody who finds a techy approach more palatable. 

4. Strategies to Build Accountability in Fitness

Accountability starts by setting fitness goals: clear and specific, such as running a 5K or losing 10 pounds. These goals serve as a roadmap for success. Making one or two specific goals understood and known by friends, family, or colleagues creates your responsibility and thus lessens your chances of backing out. Joining a group fitness class or an online community can also inspire you by seeing other people with similar goals.  
 
Tracking tools such as fitness apps, tracking journals, or wearables would be prime to track progress, provide results in tangible measure, and make one even more accountable. Working out with a workout partner makes it fun and gives further accountability. Not to mention how hard it is to skip the gym because you’re tired since you’re “expected” to workout with them. Lastly, reward yourself for small achievements – simple rewards like a day of relaxation or new workout gear can motivate and celebrate progress. 

5. Overcoming Common Accountability Challenges

It becomes rather difficult to remain accountable, however, no matter how one intends best. Motivate yourself by remembering the end goal if you feel losing the flame. Time scarcity shouldn’t prevent you from getting fit. Treat exercise appointments as unmissable dates and organise your workouts accordingly. If dreams seem too impossible, one little step at a time, celebrate victories small and large. If you don’t have a posse that keeps you in line, join online fitness sites or depend on other digital equipment to keep you on a straight path. 

6. How to Stay Accountable When Working Out Alone

The perfect good strategy for a solo devotee to remain accountable is: schedule your workouts as you would important meetings, and check in with yourself weekly to reflect on your progress. Include an external visual reminder, such as leaving your training equipment out in plain view, to instill the motivation of a revisit of goals. Reward yourself for achieving certain milestones, such as treating yourself to a fine meal after completing a week’s workout or purchasing a new set of exercise clothes after you have achieved a particular goal. 

7. The Long-Term Benefits of Accountability

Being accountable is not about just reaching short-term goals but about establishing sustainable habits that will eventually lead to long-term health and fitness. Holding accountability over time can develop improved self-discipline and time management, increased confidence in your skills, a deeper sense of commitment and resilience, and enhanced overall well-being. These benefits are hard-won but make sure the habit becomes fixed eventually as a healthy and constant routine in fitness.  
 
The first decision will often include so many late nights for a person to wake up early and start their program of exercise. Make the proper choice about going back to your training plan soon after you leave it. That’s accountability, and it is a long-term goal. 

Conclusion

Accountability would be the strongest backbone in fitness success because it can help one to take proper responsibility for action by devising ways that make one stick to the track of consistent action even when one is faced with several hurdles. Accountability can also help build consistency in achieving goals perhaps through personal dedication, assistance from supporters, or even digital tools.  
 
There is no end for discovering how to be accountable in order to set a foundation at this point for future successes, not only in the moment but lifelong, in health and wellness. So, get that first step, find your support system, and watch how much accountability does to unlocking your full potential. 

Chickpea Curry

Isiah Recipe ,
Chickpea Curry

Serves: 6

Ingredients​

2 finely chopped onions  
4 finely chopped cloves of garlic  
1/2 – 1 tsp. chilli powder  
1 tsp salt  
1 tsp tumeric  
1 tsp. paprika  
1 tbsp ground cumin  
1 tbsp ground coriander  
1 tsp garam masala  
2 x 400g cans of chickpeas  
2 x 400g cans tomatoes 

Instructions

  1. Heat oil briefly and add garlic and onion. Set pan to medium heat and stir till onion and garlic is soft. 
  2. Add ingredients from chili to coriander. Stir for 60 seconds.  
  3. Add chickpeas and tomatoes including liquid from tomato tin.  
  4. Cover, reduce heat to low and cook for 20 minutes stirring occasionally.  
  5. Add garam masala.  
  6. Cover again and cook for 10 minutes.

Eating Nuts to Lose Weight

Isiah Nutrition ,
Eating Nuts to Lose Weight

Nuts (including almonds, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) are great for your health and can be helpful in your quest to lose weight.  

Nuts keep you full for longer

Eating foods that keep you full for longer is important in any weight loss program. Nuts are generally high in protein with almonds being the highest coming in at 20% protein. This high level of protein together with their natural fibre increases your satiety allowing you to eat less food overall. That equals more effective weight loss. 

Eating Nuts to Lose Weight

Nuts cost more calories to digest

As with other protein sources, it requires more energy to metabolise nuts, i.e. your metabolic rate will increase in order to digest and absorb the nuts. This may be up to 10% of the calorie content of the nuts may be used just in the digestion and absorption process. 

With the combination of the satiety effects of nuts together with the cost of metabolism, nuts are a great nutritional option, whether you want to lose weight or eat healthfully. 

At the end of the day, it does come down to energy in versus energy out, so you can’t just add copious amount of nuts to your diet and expect to lose weight. So substitute nuts into your diet and take care with your overall calorie intake. 

I recommend a handful (30 grams) of nuts daily and are a far better option than many snack bars or other snack options. Mid-afternoon is often the time when you have the urge to eat something that you shouldn’t, so, give nuts a go. 

To get further information on nuts including recipes and nutritional information, go to – https://www.nutsforlife.com.au/  

Chicken Yakitori

Isiah Recipe ,
Chicken Yakitori

Introduction

Chicken yakitori is an easy Japanese grilled recipe served on skewers.

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients

2 tablespoon (Metric) Soy Sauce (salt reduced)  
1 tablespoon (Metric) Worcestershire Sauce  
1 tablespoon (Metric) Plum Sauce  
2 tablespoon (Metric) White Wine  
1 ginger (cube fresh sliced or 1 teaspoon ground)  
2 tablespoon (Metric) honey 1 Garlic clove (crushed)
500 gram chicken thigh fillets (cut into 3 pieces) 

Chicken Yakitori

Instructions

  1. In a flat container, combine ingredients for the marinade. Add chicken.  
  2. Stir, cover and place in refrigerator to marinate for at least 2 hours (can be left for several hours or overnight).
  3. Preheat chargrill pan, grill or barbecue until hot. 
  4. Remove chicken from dish and grill until cooked through. 

Nutritional Information

Energy:
Protein:
Fat:
Carbohydrates:
Sugars:
Fibre:
Sodium:
Calcium:
Iron:

605 kJ
12 g
4g (Saturated fat 1 g)
11 g
10 g
0 g
395 mg
19 mg
1 mg

Tips/ Handy Hints

To create a full meal, serve with Gourmet Mixed Salad and a side of rice, cous or a potato salad.
This recipe uses chicken, but also works with pork, beef or tofu.

The Post-Workout Protein Puzzle: Which protein packs the most punch

Isiah Nutrition ,
The Post-Workout Protein Puzzle: Which protein packs the most punch

Current research on protein supplementation has focused on the effectiveness of post workout (PWO) consumption of specific proteins and or amino acids. Further research shows that PWO protein supplementation can significantly increase skeletal muscle protein synthesis and reduce protein break down in muscle, especially if intake is timed properly.

Whole foods, protein supplements and amino acid supplements are the primary sources of PWO protein. Most commercially available protein supplements are produced from sources such as milk, egg albumin, soy, wheat, and collagen.

The Post-Workout Protein Puzzle: Which protein packs the most punch

During an intense resistance training workout, your muscles and connective tissue sustain intense levels of damage and stress. This process is a necessary part of the process of strength development and hypertrophy. The activated skeletal muscle sustains significant microtrauma and may remain in a catabolic (tissue breakdown) state for some time after the workout. Providing muscles with the necessary protein after resistance training has a great impact on the accumulation of skeletal muscle protein, which leads to proper repair and growth of muscle tissue.

If you are trying to build muscle and or enhance recovery, you should make every effort to maintain positive protein balance throughout the day and especially after training. Three different methods of protein supplementation that you might consider to help maintain this balance are whole food, protein powders and amino acids (AA) supplements.

Whole Food Proteins:

The most basic method is the whole food approach. Dietary protein comes from food sources such as meat, eggs or milk. Supplementing with whole food proteins is relatively cost effective and can generally be considered safe, as long as the food source is not overly processed. Proteins from whole food sources are rich in most AAs and micronutrients and effectively create the necessary surplus of calories and AAs to assist in muscle recovery. A down side is that cooking is time consuming and requires some planning.

A few whole foods are worth mentioning because their relatively high protein content. Fish has an AA profile rich in glutamic acid and lysine. Glutamic acid is a precursor to glutamine, which has been shown to enhance PWO glycogen restoration. Cold-water species such as tuna and salmon also contain omega-3 fatty acids, which are valuable due to their anti-inflammatory properties. Beef is also an excellent source of protein. Beef is rich in zinc and iron and contains high amounts of protein that is rich in essential AAs (EAAs). Chicken, arguably the most versatile and popular meat is also a high quality protein rich in EAAs. Eggs, specifically egg whites are another popular addition to the diet. Each egg white equals about 5 grams of pure protein. Whole eggs are also high in B, D and E vitamins. Boiled eggs could be a convenient protein source for a client on the go. Milk shows promise as a PWO beverage as milk protein consists of both whey and casein, and milk contains necessary carbohydrates that facilitate PWO glycogen restoration.

Protein Powders:

There are many different types of protein supplements and they differ in source and content. Most of the modern protein supplements are whey varieties. Whey protein is isolated from milk protein and is different from milk’s primary protein, casein. It is inexpensive to produce and is high in BCAAs and glutamic acid. Whey is regarded as one of the highest quality proteins based on its ideal AA profile (richness) and its high digestibility.

Whey protein comes in different varieties; concentrate, isolate and hydrolysed. All are high quality proteins. The differences among the 3 are based on the amount of processing involved and the amount of protein per gram. Whey concentrate is the least processed and has the least available protein. Whey isolate is processed more to increase the amount of protein and remove impurities. Hydrolysed whey is pre-digested by enzymes, breaking the protein molecules into smaller peptides. This allows the protein to rapidly enter the bloodstream. This quick assimilation rate is a major benefit of whey protein in general. Some research, however, suggests this to be a problem when AAs flood the blood stream too quickly and the muscles can not use them quickly enough. The result is that they can be stored as fat, converted to glucose for energy, or broken down and excreted. With whey, smaller doses maybe more cost effective and help prevent wasteful consumption.

Amino Acid (AA) Supplements

AA supplements show great efficacy in increasing protein synthesis. These supplements contain varying amount of either EAAs, or a combination of EAAs and nonessential AAs (NEAAs).

Taking individual AAs alone or with an additional protein source may also be an effective PWO technique. According to recent research, specific AAs added to PWO supplements, specifically protein, show potential to elicit independent effects. Proteins with high levels of leucine, BCAAs, or glutamine are more ideal for muscle building and recovery. Leucine, for example, induces a significant increase in insulin, even when compared to carbohydrate feeding. Insulin helps shuttle protein into the muscle and higher levels of insulin generally correspond to reduced levels of protein degradation. Consequently, proteins with high levels of leucine facilitate an increase in net protein balance. The addition of BCAAs can reduce the need for PWO carbohydrates as BCAAs are available for conversion into glucose. These AAs are all available in high quality proteins, but the addition of the individual AAs can alter the AA profile and in effect, create an ‘engineered’ protein that may be of greater benefit to a strength client than a naturally occurring protein.

The Final Piece

The reality is that there is no ‘magic bullet’ for PWO protein supplementation. Many protein sources are adequate and most proteins, whether supplement or whole food, will yield some results. The question is ‘will it yield the best results?

Check the ingredients label on supplements to ensure that the proteins are derived from quality sources, such as whey, egg, and or casein. Some protein manufacturers will claim superior proteins on the label but provide a miniscule amount of true high quality protein complimented by a majority of lower quality protein.

Another important factor might be the taste. If you don’t like the taste, you may be reluctant to drink or take the supplement. Hydrolyzed whey, for example, has an extremely bitter taste and despite its high quality protein it is a hard supplement to swallow.

Many protein supplements have added AAs already (leucine, glutamine, arginine and BCAAs are popular additions), so they maybe adequate for PWO needs.

Whole foods are a viable solution for PWO proteins also, and foods such as turkey sandwiches, boiled eggs and chicken breast can all be prepared ahead of time and stored for PWO consumption.

How much protein do you need? PWO protein benefits appear to be dose independent and 6-40g of protein will induce simular effects on protein synthesis. As long as the client’s daily protein requirements are met, the PWO dose does not need to be large.

It is necessary to become accustomed to the habit of immediate PWO nutrition. The act of consuming the PWO meal or shake must be considered part of the workout. The sooner the protein is consumed after the workout the better the results will be.

A well-rounded PWO protein program (consumption and timing) is equally as important as the training program and failure to adhere to a PWO nutrition program based on sound, proven principles can hinder your performance and results.

Chicken Fried Rice

Isiah Recipe ,
Chicken Fried Rice

Introduction ​

This recipe is easy to make and makes the perfect lunch or dinner.

Serves: 6 
Preparation Time: 10 minutes 
Cooking Time: 15 minutes

Chicken Fried Rice

Ingredients

Cooking oil spray  
2 tablespoon grated ginger  
450 gram packet frozen vegetables (or 4 cups of chopped, mixed, fresh vegetables)  
4 cup cooked rice  
280 gram cooked chicken breast fillets (shredded or chopped)  
2 tablespoon reduced-salt soy sauce 
4 green onions (thinly sliced)

Instructions

  1. Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes. 
  2. Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
  3. Add half the onion and toss to combine. Serve fried rice topped with remaining onion.

Nutritional Information

Energy:
Calories:
Protein:
Fat:
Saturated fat:
Carbohydrates:
Sugars:
Dietary fibre:
Sodium:
Calcium:
Iron:

1670 kJ
399 cal
27 g
6.6 g
1.6 g
54 g
3 g
4.4 g
750 mg
36 mg
2 mg

Tips/ Handy Hints

For best results, cook rice the day before (this allows rice to dry slightly, so it’s less sticky). Cooking on the day? Drain very well in a colander before using. 

What’s Realistic? – A Guide to Effective Weight Loss

Isiah Mindset ,
What’s Realistic? – A Guide to Effective Weight Loss

Many people start out on a journey to lose weight with unrealistic expectations that not only can’t be reached in a healthful way, but also, can’t be maintained. That is, by far the majority of people that lose weight rapidly, put the weight (and often more) back on. You may have taken a decade or two to put on 10 or 20 or 30 kg, you should not expect to lose it in an unrealistic short timeframe. 

For most people, a loss of 500 grams per week is realistic. This may be a little more if you have more weight to lose, and less when you approach your ideal weight. Your body has a natural ‘set point’ and will naturally try to maintain what it thinks is your natural weight. This ‘set point’ needs to be naturally adjusted gradually. Also, when you lose weight too quickly, especially when you do it with
diet alone, you will lose muscle mass which affects your metabolism. This in turn makes it increasingly difficult to lose weight but also causes you to put weight (with a bit extra) back on. This cycle of dieting decreasing metabolism dieting etc. is very difficult to turn around. 

What’s Realistic? – A Guide to Effective Weight Loss

How Much Do You Really Need to Eat?

If you eat exactly the number of calories your body needs for your basal metabolism and physical activity, your weight will remain stable. Weight gain will occur when you consume more calories than your body burns. These extra calories are converted into fat and stored within your body. Approximately 50% of fat is stored under the skin. Conversely, if you use more energy than you take in, you will lose weight. To lose, 1 kilogram of weight, you need to expend 7700 calories more than you consume. 

Graph

Calculate your daily requirements

Firstly, calculate what your daily requirements are and then manage your eating intake (e.g. food choices, portion sizes and frequency of meals) accordingly. If the energy consumed is not used, the balance will be stored as fat. 

You can assess how many calories your body requires by calculating your Basal Metabolic Rate (BMR). Your BMR is the amount of energy (calories) that your body needs to function and maintain itself. You can then use this information to calculate how many calories you need to consume to lose weight or maintain a particular weight. For fat loss, the aim is to expend more calories than you consume. To achieve a weight loss of ½ kg per week the deficit needs to be 550 calories per day. The aim should generally be a deficit of 500–1000 calories per day. This can be more if you weigh more than 130 kg. Minimum calorie intake should be 1200 for women and 1600 for men. This however, will be dependent upon your size. 

Note: Calorie restriction (without exercise) may lead to greater fat storage. During moderate caloric restriction, exercise helps maintains your BMR. 

You can use the formula below to calculate your BMR.  

BMR = {[9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] + S} x activity factor 

 where S is +5 for males and –161 for females. 

Activity Factor

1.2 

1.375 

1.55 

1.725 

1.9

Sedentary (little or no exercise, desk job) 

Lightly active (light exercise/sports one to three days/week) 

Moderately active (moderate exercise/sports three to five days/week) 

Very active (hard exercise/sports six to seven days/week) 

Extremely active (hard daily exercise/sports, or two times/day training)

The ideal macronutrient breakdown

Providing you restrict your calorie intake to the amount calculated, you will lose weight. This will not, however, allow your body to necessarily perform optimally. Your body requires certain amounts of protein, carbohydrates and fats and the balance of these is very important. Our bodies convert food into energy and nutrients from these macronutrients in order to perform our daily functions. Focus on nutrition for optimal performance and weight loss will happen. 

Even racehorses are fed quality food in precise portions to get the best from the horse. Shouldn’t you treat yourself just as well? 

In summary, the macronutrient requirements for optimal weight loss and health are: 

  • Protein – 1.05 g per kilogram of body weight 
  • Fat – 20 – 30% of your overall calorie intake (Use 25% for your calculation) 
  • Carbohydrates – The remainder of your calorie intake will come from carbohydrates. This will generally be (but is determined by your overall weight) 50–60% of total calories. 

Exercise is the foremost predictor of weight loss success (including maintenance), i.e. people who commit to exercise are the ones who are the most successful. With this commitment often comes an increased discipline in food choices and other factors that affect weight loss. It is imperative that you plan regular physical activity that can be maintained. The common barriers that people have are lack of time, lack of facilities, lack of money or lack of workout partners. Do whatever you need to do to include exercise in your daily life.