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Make 2017 YOUR year!

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Meal Planning for Weight Loss Starting your own health and fitness journey can be quite daunting at first. However, beginning to dedicate your time to the gym – although both physically and mentally demanding – does takes up a very small portion of the day, and can deliver an abundance of benefits! But then there’s the food.What diet is best? What should I eat? What should I avoid? And how do I make broccoli taste good – everyday? Well let’s take a look at what I would recommend to put into your shopping basket to start off your fit journey. Do bear in mind this list is not definitive, merely a guide to get you started! Shopping List | Protein Sources When looking to get “shredded,” the most common change most put into their diet is the inclusion of protein. Trust me – this is for good reason. The macronutrient protein is responsible for giving the body Essential Amino Acids (EAA’s). Now as the word suggests these are essential, the body cannot simply synthesise EAA’s without them coming from the diet. Without eating adequate protein, the body will pull amino acids from the muscle itself, therefore leading to a reduction in muscle mass – and in turn – a reduction in metabolic rate. In simple terms, more fat and less muscle. Not good! Animal Protein Non-Animal Protein Chicken (avoid skin) Soy Protein/Edamame Beef – Steak & mince (lean) Tempeh & Tofu Turkey – (lean) Quinoa Whole Eggs & Egg Whites Green peas & Leafy greens Fish – Salmon, Cod & Trout Beans & legumes Whey Protein Vegan protein powder Greek Yoghurt Non-dairy yoghurt Cottage cheese Seeds e.g Chia, sunflower Shopping List | Carbohydrate Sources Maybe the most understood macronutrient is that of carbohydrates. Many people fear carbs due to their negative conations in the media such as “No carbs before marbs” & “No carbs before bed”. But when utilised correctly carbohydrates can have a very positive effect on the body.Complex carbohydrates Not essential to the body but the brain and body typically performs best using glucose (what carbs are broken down into). Keeping carbohydrates in the diet helps keep levels of leptin high as well, meaning a faster metabolism and more fat burning. Carbohydrates also provide the body with fuel, therefore with having them in your diet you can help you to perform better in the gym and have harder, better workouts. Fibrous carbohydrates cannot be forgotten, fibre helps keep the digestive system moving, keeps you full and provide lots of minerals and vitamins when in the form of vegetables. Carbohydrates Types Rice Both white and brown Potatoes Both sweet and white Oats and cereal Look for high fibre cereals) Fruit Berries are superfoods! Vegetables Leafy greens and colourful veg Bread Dependent on digestion issues Shopping List | Fat Sources The last and another misunderstood macronutrient is that of fat. And to be honest it is good reason, with a name like fat you can understand the common perception of fat will make you fat. Similar to protein though, fat is also essential (EFA’s – essential fatty acids). If the body does not receive ample EFA’s then it will not release any body fat as it is not getting enough from the diet. Fat also is very important for hormonal production, so men looking to increase testosterone levels will benefit from fat intake in the diet. Certain vitamins cannot be absorbed by the body without a daily fat intake either, vitamins A, D, E & K all require fat in the diet for full absorption. Carbohydrates Types Avocados Make sure they’re nice & ripe! Nuts & butters – avoid salted Peanuts, almonds, cashews Oily Fish Salmon, mackerel, trout, sardines Free Range Eggs Organic if you can! Oils Coconut oil, omega 3 oil/extra virgin Weight Loss | Supplementation When all of these aspects of nutrition have been put into place then adequate supplementation can be put into place. As supplements are just that – to help supplement a healthy diet. supplements for weight loss Here a few basic supplements to consider! 1) Multivitamin For most, it’s pretty difficult to squeeze in 7 essential vitamins, in addition to B vitamins, vitamin C, E, A and D3 – especially those who live a hectic lifestyle. Including daily vitamins in the diet is generally important – but even more so for those who are demanding their body to eat fewer through physical exercise. Are you a none-meat eater? Vitamin B12 is beneficial for vegetarians to compensate nutrients derived from animal-based protein that ensure red blood cells remain healthy – – exactly what you need if you are following a calorie restricted diet! 2) Omega 3 Probably the most underrated supplement on the market is Omega 3 derived from fish oil. As an Essential Fatty Acid (EFA) it is just that – essential. This is due to the fact that we cannot synthesise it in our bodies, therefore we need to eat or supplement Omega-3 in order to get enough of it in our diet. Omega 3’s have also been shown to help burn more fat for those in a caloric deficit. This is due to the fact it helps with Beta-oxidation (the breakdown of fatty acids to be used as energy). By supplementing with Omega 3, you have a better chance of increasing your body’s ability to use its own fat stores as energy and thus burning body fat in the process. 3) Whey Protein/Vegan Protein Powder As mentioned in the protein sources, protein powder is an effective and convenient form of protein. Supplementing with either whey or something like none-dairy like hemp or soy protein can help support muscle growth, help curb hunger, keep you fuller for longer and contribute to kick-starting your metabolism to keep fat loss going.

Kickstart Metafit 6 Week Challenge – Facebook Post by Katrina Hingst

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There is one thing in this world that has the ability to change our whole life in an instant... IT'S ACTION.

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Xmas Ham & prawn fried rice

Sneak preview of 'Drop Zone'.

Something to reflect on as we head into a new year with the unnecessary pressures of making and achieving new "resolutions" - particularly around our body image, our diets and our exercise habits. Live YOUR life, and love yourself because you only get one lifetime to do these things in. Connect with people that lift your spirit and accept you for all that you are, because you are enough. Find your purpose and worth while doing things that make your heart smile and overflow with love and contentment. Be kind, have compassion and stay true to you. Do these things, and the rest will take care of itself. That's my New Years wish for you! Lots of love, Kat ❤️ #loveyourself #staytruetoyou #liveyourlife #youareenough "Our culture is always looking for the next way to eat or exercise... but what for? So many people who seek this next magic 'answer' are already fit and healthy. What are we as a culture looking for? Can it really be found in a paleo or 5:2 diet, an exercise program, a 'superfood', a body transformation or an Instagram photo? Can it be found when we reach a certain weight, own expensive things, or keep so busy we risk mental and physical burnout? Could we actually be looking for connection, purpose and a sense of worthiness? That can be better found simply by practising kindness and compassion (towards yourself and others). Whenever you’re feeling driven to start a new diet, embark on a ‘detox’, quit foods you love, or force yourself to do exercise you hate, gently ask yourself ‘Why?’" - Jodie, Healthy Balance Fitness

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Wishing everyone a merry Christmas and happy new year. To all the people I have had pleasure of meeting and training with this year. Thankyou. Bring on 2017. And another fantastic year! Let's smash some goals 👍🏻💪🏻 #newyear #thankyou #smashsomegoals #merrychristmas#teamprowess forest Lake

Hi guys, looking at adding some new class times in 2017 and was wanting some feedback from people on what days and times would suit? Feel free to suggest your thoughts. Kat

New Year 'Kickstart' 6 Week Metafit Challenge

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Want to Kickstart 2017?? Secure your spot for the 'New Year Kickstart 6 week Metafit Challenge. Contact Katrina from Prowess Fitness on Facebook for more information.

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