Monday, 12 January 2015

2015 - How to Make It YOUR Year



It’s a New Year & you want a to be a fitter, healthier & better version of you but with all these goals & aspirations to achieve in 2015 how do you get started?

Set a Goal

Sounds easy enough but I don’t just want you to set a goal to achieve by the end of 2015, I want you to set a goal for each month. If you want to lose 20kg by the end of 2015 you need to break it down, look at the big 2 0 is very frightening, but breaking it down to a monthly goal is just under 1.7kg a month…now how much better does that look!

Now that you have your monthly weight loss goal we need to set weekly goals based around your food and training. 

For example
Week 1 – Walk 3 x per week and drink 2 L of water
Week 2 – Walk 4 x per week and drink 3L of water
(Ensure you have a fitness & food goal for each week)

Creating a new habit each week is the best way to ensure you are creating long term habits that will not only allow to achieve your goal but stay at your goal weight


Be Accountable

There are MANY ways to do this including

  • Food and exercise diaries
  • Training buddy
  • Friend of confident
  • Personal trainer
  • Nutritionist
  • Life Coach
  • Etc.

No matter what support your need ensure you start your journey with support and make your goals known to whoever is keeping you accountable so they can check in on you


Stay Committed 

It’s the begging of the year & your all excited about your health kick but 2 weeks in you’ve had a stressful day at work and you binge on your kryptonite (i.e chocolate). Don’t stress. Remember your WHY – why you started, why you want to achieve your goal so much, why you are going to stick to it this time.

It helps to have a piece of clothing as a motivational piece as a reminder & hang it up where you can see it every day. Remember your why & remember you’re human. You are only the next meal away from getting back on track so accept it & move on from it

Further down the track it is great to reflect on your progress so be sure to take a starting picture and reflect on how far you have come – it is great motivation


Re-evaluate

Don’t be afraid to re-evaluate your goals every week or every month if you want to add something to the list of things you want to achieve that is FANTASTIC. Be sure to discuss this with your accountability support to help you decide the best way to fit that into your plan


Set a Solid Foundation

The most important part of setting a new goal is to create a good foundation whether it is food or exercise. Seek the support you need to get you started on the right track in understanding what foods, when & how much you need to be having, what training, when & how much you need to be exercising & so forth. Creating a strong foundation of health habits will ensure (more than anything else) you can achieve your goal & sustain it.


Do It for You

Don’t do it because your ex said you had thunder thighs. 

Do it for....
  • Feeling better about yourself
  • Having more energy
  • Feeling fit
  • Feeling healthy
  • Being happier
  • Getting the most out of every day
  • That feeling of self-achievement


Naed Nutrition 

 






 

Wednesday, 10 December 2014

Naed Nutrition’s Christmas Survival Guide






Tis the season to eat more, drink more and move less but as a result Australian’s will gain 3-4 kg over December through to January (because let’s face it the festive season doesn’t finish until AFTER the Australia Day long weekend.) Here are my top tips to surviving the silly season



It’s ok to say no


It’s ok to say no I won’t have another drink, it’s ok to say no I don’t want have a second dinner it’s ok to say NO. It’s not about being rude it’s self-preservation and understanding that it will probably bother the person asking you more than it bothers you. People show love with food so it’s about being tactful with your response. It’s as simple as saying

“No thanks I won’t have another wine I am driving “or

“Thank you so much for the offer for dessert but I am so full from dinner can you pack me a takeaway portion so I can have it later (this doesn’t mean you actually need to eat it)”




Re-gift those sweet treats


if you get chocolates as a present (& we all do) don’t even let them cross your front door. Re-gift them or bring them into work/school/family members’ house/social gathering. The less temptation in your house the better




Shop a normal shop


During December it is almost like the apocalypse is coming and everyone is stocking up for hibernation. Stick to your normal portions, shop with a shopping list and don’t feel like you have to overspend because everything is on special and you think you might eat it or so & so is coming over so maybe you should have a backup (who are you kidding) – shop on a full stomach and stick to your list




DO NOT skip the exercise


Yes it is a busy time of year, yes there are more events, but guess what there is more food & alcohol so if anything you should be exercising more. You have worked your butt off to get where you are this year DO NOT get slack because others around you may be. You will have to work twice as hard to get where you are, remember consistency is the key

It’s not just about the food & booze

 Remember this time of year is for spending time with your family and friends – enjoy the company and divert your attention. Have your event at the beach & play some backyard cricket, if it’s a party get up and dance




Never arrive hungry


No matter what event, what function it is always pre-eat, especially if you don’t know what’s there or what time you are eating. It will make it much easier to control your food intake over the day/evening




Hydrate, hydrate, hydrate


The first thing out the window is water – water will be your saviour. It will be your saviour from over eating, over drinking, feeling hung over, skipping workouts & being productive. Always bring your bottle of water with you




Have a safe a happy holiday season from everyone at Naed Nutrition




P.s Don’t forget to check out Naed Nutrition’s Christmas Special


Thursday, 27 November 2014

Sensational Smoothies



Smoothies are one of the easiest and most nutritious breakfast, snacks, pre/post workout meals you will come across.

All you need is a good blender or Thermomix, your ingredients, a travel protein shaker and you’re done in 20 seconds flat!

Here is a collection of my favourite combinations

Berry Smoothie
  • 150 reduce fat milk
  • 100 ml water
  • 1 tbl chia seeds
  • 30g of plain protein powder
  • ½ cup of raspberries
  • 1 tsp honey
 Green Smoothie
  • 2 cups of raw spinach
  • 100ml almond milk
  • ½ a banana
  • 30g of plain protein powder
  • 1 tsp chia seeds
  • 50ml of pot set yoghurt
  • 100ml reduced fat milk
 Nut Butter Berry
  • 100ml reduced fat milk
  • ½ a banana
  • 1tbls of almond, Brazil nut & cashew nut spread
  • ½ cup of frozen berries
  • 30g of plain protein powder
  • ½ cup of ice
Ginger Berry Bliss
  • 100ml almond milk
  • ¼ cup of quick oats
  • ½ tsp of fresh grated ginger
  • ½ cup of blueberries
  • ½ cup strawberries
  • 1 tsp of honey
  • 1 tsp of chia seeds
  • 30g of plain protein powder
  • 100ml of water
 Pina Cola Smoothie
  • 100ml of coconut milk
  • 1 cup of fresh pineapple
  • 30g of plain protein powder
  • 1 cup of ice
 Mango Madness
  • 100ml almond milk
  • ½ cup avocado
  • 1 cup of mango
  • 1tbl lime juice
  • 30g of plain protein powder
  • 1 cup of ice
Kale Kapow
  • 2 cups of raw spinach
  • 100ml almond milk
  • ½ a banana
  • 30g of plain protein powder
  • 1 tsp grated ginger
  • 50ml of pot set yoghurt
  • 50ml coconut milk
 Vegan Strawberry Cheesecake
  • 1 cup strawberries
  • 250mls unsweetened almond milk
  • 1 tbl cashews (soaked overnight)
  • 3 tbl quick oats (soaked overnight)
  • 1 tbl chia seed (soaked overnight)
  • 1 tbl lemon juice
  • ½ tsp vanilla essence
 Choc-Banana Smoothie
  • 1 banana
  • 30g chocolate protein powder
  • 200ml reduced fat milk
  • 1 tbl walnuts
  • A pinch on cinnamon
 Super-smoothie
  • 200mls of unsweetened almond milk
  • 1 cup of spinach
  • 1 tbls raw organic cacao
  • 1tbls ABC spread
  • 1tbls coconut oil
  • ½ cup of mixed berries
  • 1 tbl of rice brain oil
  • 1 tbl of honey
  • ½ cup of ice
 For more recipes & nutrition tips check out the Naed Nutrition Facebook Page