Mernda Personal trainer

Over 40’s Nutritional Tips

101 nutrition

We are now older kids and need to be more reasonable with what our bodies consume. This doesn’t means that you should now sit back, relax and get fatter. Hell no! It’s just a matter of recognising that your body now starts to function a little different that it once used too. The recovery is a little slow and now foods we used to enjoy eating have a different effect in regards being utilised as fuel. That means the plate “full” of pasta we once enjoyed is not going to simply burn itself off as easily as it used too, unless you start making changes in both how much you eat and the quality of food.

Still don’t fret, you still got time and remember you are still in the best years of your life!

If you are like me a little older and care about how you feel, look and function, looking at ways of maintaining your current condition or just getting back into it. You should already have worked it out that there isn’t an easy way to go about it and achieve your weight management or fitness goals. We all know that it takes a disciplined and committed approach in getting you results. The same goes with your nutrition.

My aim here is to guide you through this often over confusing subject of carbs, protein, Good/bad fats etc….. Let’s give it a shot.

Eat carbohydrates

All that time ago when you were young I’m sure your mum might have told you there’s no such thing as too many vegetables. She was right! And I’m talking about the type that comes out of the ground here like it used to.  Not the type that’s has been canned for months in some storage facility ready to export it out to our plates and still legally passes off as a vegetable – well only just.  Generally carbs are either complex ( bread and pasta) or simple (fruit and veggies). These are broken down further; however well keep it simple here. The following lists both types.

Embrace and enjoy the carbs. Just manage your portion as with all other nutrients.

  • Eat whole foods – whole grains, lentils, beans, nuts, seeds, fresh fruit, and plenty of vegetables.
  • Eat four to five servings of vegetables daily, including dark greens, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, brussel sprouts, spinach (they worked for Popeye), green beans or peppers, either raw or lightly cooked.
  • Eat three or more servings a day of fresh fruit, preferable apples, pears oranges, plumbs and berries.
  • Eat four or more servings a day of whole grains such as (brown) rice, rye, oat flakes and oat cakes, corn, quinoa (the latest superfood) cereals, breads pasta and potatoes.
  • Avoid any form of sugar, added sugar, and white or refined foods.
  • Dilute fruit juices and only eat dried fruit infrequently in small quantities.(high in sugar)

Include protein in every meal 

Proteins are naturally occurring compounds that are used for growth and repair in the body and to build cells and tissue. Protein is one of the most important components of the diet and when you eat a high-protein diet, you’re generally less hungry. Eat less junk and include protein in you eating plan and you will lose weight as a result. It’s difficult to eat too much protein, although you could easily not be getting enough. Eat it with every meal. A basic approach to servings will go a long way in making you feel full while getting the quality of nutrients the body needs to get the most out of it.

  • Eat two servings of beans , lentils , quinoa , tofu ( soya) seed vegetables or other vegetable protein, or one small serving of mat , fish or cheese or a free range egg , every day.
  • Reduce your intake of dairy products and avoid them altogether if you are allergic, substituting soya oat or rice milk.
  • Reduce other sources of animal protein ,choosing lean meat or wild or organic fish and eating no more than three servings a week of meat and three fish
  • Eat organic whenever possible , to minimise your exposure to toxic and hormone – disrupting chemicals.

Consume good fats

Although most of us know that eating some fat is essential to a healthy diet, it’s all too easy to make a mental connection between eating fat and getting fat, so you end up skipping it. Trouble is that usually means eating something that’s worse for you…say sugar.

Saturated fats is a form of fat found in animal fat products such as cheese, cream, butter ,lard and fatty meats as well as in certain vegetables products such as coconut oil, palm oil and chocolate. There’s also the issue of saturated fat, which is blamed as a cause of high cholesterol and heart disease.

Recent opinion suggests, however, that saturated fat actually raises ‘good’ HDL cholesterol levels while making ‘bad’ LDL cholesterol l benign. After all, we have evolved to eat saturated fats, and they play key roles in the body, so it seems strange that only in the last 50 years have they become bad for us.

Tran’s fats  are unsaturated fats that are uncommon in nature and created artificially. This type of fat is found in processed foods like cereal, baked goods, fast foods, ice cream and frozen dinners. Anything that contains “partially hydrogenated oil” contains trans-fat.

Unsaturated fats ( the good ones) is a form of fat found in foods like avocado ,nuts and vegetables oils, such as canola and olive oils . Meat products contain both saturated and unsaturated fats.The naturally-occurring fats found in oily fish, avocados, nuts, seeds, olives, olive oil and coconut oil provide the body with essential fatty acids. These are used for key functions such as metabolism and hormone synthesis, which are critical to your ability to burn fat. The fats you should worry about are the man-made, hydrogenated variety found in processed foods and junk food, as research links them to a variety of illnesses and health issues, including heart disease and obesity.

  • Eat seeds and nuts the best seeds are flax, hemp, pumpkin sunflower and sesame. You get more goodness out of them by grinding them first and sprinkling them on cereal soup and salads.
  • Eat oily fish – a serving of anchovies, sardines, maceral or salmon two or three times  week provides a good source of Omega 3 fats
  • Use seed oils – choose cold pressed oil blends for salads dressing and other cold uses, such as drizzling on vegetables instead of butter.
  • Minimise you intake of fried foods, processed food and saturated fat from meat and dairy produce.

Remember, Eat real food 

This is the key. If you do this, you’ll end up following all the other rules almost by default. A simple rule of thumb is only eating food that you would consider “wholesome” and enjoy an abundance of fruits and vegetables. Let’s not forget to include water here. Simple rule to shop by, the centre of most supermarkets is literally packed with processed items that are easy passed on a real food.

For example the following are just a few options in regards to breakfast alone. Ditch the high sugar stuff and replace it with these.

  • All-bran
  • Natural Muesli and yogurt
  • Oat bran
  • Porridge
  • Rolled Oats
  • Sourdough Rye
  • Sourdough Wheat
  • Soya and Linseed
  • Special K

Your overall goal is to eat in a way that meets the follow criteria -Think both about calorie quantity and quality and you will go far in optimising you nutritional intake. With a little consistency and not over indulging the weight should come off.

The bottom line is to enjoy you food and limit the volume, eat good quality food and don’t overdo it. Simple.

Gym and Fitness

Fitness with Claude

Great to be asked to contribute as a fitness “expert” for one of the larger commercial gym equipment sellers and information providers in  Gym and Fitness .

The following blog post is basically in response to a few questions they asked me to provide.

Hope this continues for the benefit of both Claudefit and Gym and Fitness.

It’s important to get out there and be seen as a voice of knowledge in getting people Healthier , Fitter , Stronger and Feeling better about themselves.

http://www.gymandfitness.com.au/blog/personal-trainers/personal-trainer-claude/

For now its a matter of keeping the head down and getting the work done.

Claudefit Personal training is located in Mill Park and offer a private facility for your health and fitness goals.

 

Plenty Gorge trail run.

Mill Park trail

It was just recently that our running group and I discovered the enjoyment of trail runs and as a result a few of us have now completed race two of the Salomon trail series that makes up one of the 4 trail running events held during the cooler months. The series offers a great variety of trail running in covering the areas of Yarra bend park, Plenty Gorge (race2), Olinda and Anglesea. I myself took on the 12klm option along with a long-term client and can pretty much sum it up as one the harders running event we have all entered in. After all it was a race and not a fun run. In addition it was also one of the most enjoyable.

We have often as a team entered events like the Tough Mudder and Spartan race along with many other popular Melbourne fun runs as part of our fitness program and clearly found this one tough going. The same reaction was displayed by our female team member who chose the shorter version of the course of about 6klms. Both distances covered were quite demanding, and equally as rewarding once you made it to the finish line.

The beauty of trail running is that the scenery is constantly changing. At one time you are simply running on a fire clearing along the bush and then all of a sudden you are traversing across the cliff at pace on a single track. It doesn’t end there , as we found (during the event) out when running along the bottom of the hill as it was just a matter of time before we had to back run up and as we are aware the Australian bushland is not a forgiving landscape, so be prepared. Oh did I say it was fun didn’t I?

Coming from a bitumen background, having participated in several major road running events and Obstacle course runs, this one clearly rates up there with one of the best.  What a great decision it turned out to be in entering this race. Initially this event was simply to outline a set course that my clients and I could run as part of our regular workouts.  However, as it turned out after being a participant of this great event it was obvious to me that I’ll be putting this run up with my favourite runs and got more out of it than initially thought.

Why trail running?

Trail running is all about getting away from the bitumen and heading in head first into the wilderness. Well if you live In Mill Park the blue lake is close enough, for it with all its challenging running sections offer the opportunity for the runner to see the local kangaroos along with a variety of mammals you would typically encounter in the Aussie bush. And in some cases, while you are negotiating a creek crossing!

  • The best trail running (many would argue) is on ‘single track’ – usually walking/hiking trails that you can only traverse on foot.
  • These are the best trails because they tend to lead you into the most pristine and stunning environments.
  • Trail running does also encompass some running on dirt roads and fire trails and, due to logistics, can sometimes at a push include short stretches of road running to get from one trail to another.
  • But, essentially, trail running is all about running in beautiful and inspiring parts of the world that remain as Mother Nature intended: untouched and wild. Of which there are endless examples in Australia.

Fortunately for me I have access from my back yard as it borders the gorge national park and only takes us approximately 10 minutes to get to the actual blue lake. For years I was always wondering what it would be like to venture down and check it out. I’m glad I finally did as a new trail runner to have such an awesome track right on my backyard that the series deems worthy enough for an event is fortunate for me and my running group.

Gotta go, time to get running in the bush.

Claudefit  personal training is  based in Mill Park and with over 8 years in the fitness industry and 25 years of own practical experience you are sure to be looked after in relation to you fitness needs.

 

Over 40s fitness and health

Over 40 fitness and health

If you have been searching for a personal trainer who will look after you, well done you have found me. Oh by the way I’m aged 46 and have been actively training myself for over 25 years and have been part of the fitness industry as a trainer for 8. So read on and ill educate you on what I value should you choose to hire me as your trainer.

Fitness and Health .Well this is where it should all start for every one and since were are both now grownups I’ll touch on this one first. As an active trainer my priorities have certainly changed from my younger days. Unfortunately I’m no longer bullet proof (if I ever was) and need that little bit longer to recover from both exercise and whatever the day brings. for me now its about staying fit, have some strength and above all, maintain my health moving forward.

Movement. My priority now is getting you to move better in allowing all the other elements such as resistance training , walking/running  and core work in complimenting your Fitness and health. But first you have to be pain free. In order to feel and move better we all need to do the work that will help us achieve the results we are after. It should be the reason why you are working with a personal trainer. They should be able to get you there in a safe and professional manner and given my previous experience and skill set I guess I’m ready to look after you. For example my current go to exercises can both add strength and allow you to move better. My initial choices here are the humble Kettlebell and Bodyweight exercises (systems)  I successfully use as they promote  proper technique before any barbell work. Firstly its about  moving better, pain free.

Appropriate approach – As we age the life knocks we have taken over time have all added up and for some it’s a bit of a struggle to get the body performing as it used to. Whether it is due to an old sports injury or simply you let yourself go,with smart programming you should not be limited too much if  making the choice to get in shape and for some continue to look after yourself. Remember you are never too old to get your fitness, health and vitality going again!

Recovery – It’s all about recovery once we hit 40! no big surprises here. This is where we need to be fair dinkum and not over indulge like we used too. yeah I know, the body does slow down and recovery seems to be somewhat lacking. This is where you need to take a look at your current situation and make the necessary adjustment/s in order to not disadvantage yourself and continue to have an active lifestyle. For some it could be as simple as taking up a fitness and health program and for others it a matter of limiting their alcohol consumption. It depends on you. It always has.

Nutritional requirements – For some of us we are no longer able to process the foods we once used to indulge in. This does not mean we have to totally give up on the yummy foods. It’s just a matter of limiting your choices on these types of food stuff and allow yourself to take in an all over healthy eating program with greater variety and quality foods. Once we make these small changes you are still able to provide your body with the proper nutrients and energy to get on with your day, both healthy and keep yourself lean.

Feeling better – Well this is why you are looking me up right? With a comprehensive program this is the bottom line. Feel better by becoming stronger, fitter and become more active. Or should I say regain that activity you once had. The bottom line with any program in my opinion is to actually feel better, not broken.

As most things in life a balanced approach is all you need.  Focusing on your fitness, strength and nutrition along with a more active lifestyle are enough to get you there. It’s all about being consistent in everyday life and not chucking in the towel because you are too old.

Take action now and get your movement and energy back with an experienced and professional trainer.

Claudefit personal training will look after you in the way you should be.

www.claudefit.com.au

 

South Morang Personal trainer

South Morang Personal trainer

Congratulation, if you were looking at finding a personal trainer within your area you have found me. I’m local to your and only a 10min drive in Mill Park. Should you wish to take it one step further and get stated on your personal fitness, strength and health goal Claudefit will make it worth your time.

Move better, feel better and look your best

  • Professional and highly experienced in delivering results
  • Nutritional and weight loss advise
  • One on one / Semi private personal training
  • General physical preparation for health and wellbeing
  • Get you mobility strength and fitness back
  • Private facility for you comfort

Been inactive for a while?

Sure I can help you out. I’m quite happy to work on those who haven’t exercised or been out of action and now want to get back into it. It’s a matter of getting you to move better, take the pain away and get you on your way in feeling better. Yes a have looked after many mums who are looking at getting back into fitness.

Commercial gyms are not your thing?

My facility is private. No distraction and no one else watching  you make progress on your personal goals. It’s just you and me in working towards getting results.

Is your health and fitness important to you?

I take my role seriously as you should with your health and fitness. My goal is to make sure this happens.

I can look after you.

I’m an experienced and professional operator so you are dealing with a grownup that values time and won’t waste yours.

As every person is different, I will work with you individually on what you want to achieve. I will help you set realistic goals, a balanced approach to nutrition, your own individual exercise program if required and work with you to achieve results utilizing proven methods with a professional approach. No gimmicks here.

Claudefit Personal training guarantees 

A professional level of customer service ( 8 years industry)

A highly experienced trainer (25 years practical)

A private environment

My focus in delivering results covers;

Weight loss/management. Taking a realistic approach, Get to that size and weight you are after.

Strength & conditioning. For an all over body that is resilient and strong.

General physical preparation – Simply to get fitter, stronger and move better.

Increasing you fitness base – Well the name says it all Claudefit will get you fit. My base of running along with my understanding of the body will certainly elevate you base of fitness. It all depends at what level you need. Do you want to run a 10klm running event, a trail run, or complete a Tough Mudder obstacle course? Let me know.

Improving your sports performance – Should you require a more resilient body in taking the knock you get from sports such as  Gridiron, AFL, rugby , or simply running bases sports, I can help you out in developing a stronger and more resilient body that can handle the impact.

For further information check out my website www.claudefit.com.au and make a booking now.

 

 

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