Last Saturday was a big day with Strength For You’s first social event for the year at Hanging Rock. The event coincided with the “Run the Rock” fun run with Strength For You clients participating in the 5km and 10km runs as well as the 5km walk with me.
 

Stand out performances on the day were Kimberly Mulcahy completing her first 5km run, John Slavin finishing the 10km run with close to a PB time and Samantha Flanders taking out female first place honours in the 10km run. 
 

Of course no trip to Hanging Rock is complete without a picnic! For those of you who missed out I have included my special rice paper roll recipe in this edition.

The launch of the Strength For You website correlated to the launch of my new 6 week Online Training program. To review the program from a client’s perspective, former 1 on 1 client Carolyn Joyce has taken online training for a road test. Carolyn has now completed her six week program and has had her final results measured.
 
Carolyn’s main goal was to increase her upper body strength and tone, specifically across her back and shoulders. A 6RM test (maximum weight for 6 repetitions) for lat pulldown was performed at the beginning and completion of Carolyn’s program to specifically measure this along with her girth measurements. Carolyn not only gained a 12% increase in her strength but she also lost 1cm across her back. Just goes to show that strength training does not make women bulk up!
 
From Carolyn
 
“I have really enjoyed having a structured program to follow over the past six weeks and definitely feel that I have used my time in the gym more efficiently. I feel so much stronger and although my weight has not changed significantly I definitely feel more toned. My routine during the program was disrupted with work travel but having Rikki checking up on me kept me disciplined with my eating and straight back into the gym on my return. Although I am looking forward to training 1 on 1 with Rikki in the future I would definitely recommend online training for anyone looking for direction and accountability.”
 
Click here for full details of Strength For You’s Online Training program.
 
P.S. Do you know someone who would benefit from online training? As a token of my appreciation, all current clients who refer a friend will be rewarded with a $50 Coles/Myer voucher.
 

A common line of questioning over the years is in relation to diet and nutrition. I am not surprised when clients are confused, especially when I start listening to the media. “Don’t mix carbs and protein, only eat fruit in the morning, rice will make you fat” the list goes on. The fact is eating for peak health and weight loss is simple and easy! In coming editions I will continue to explain how in Rikki’s 5 Simple Steps to Healthy Eating.

Step 3 – Take a look at what you are drinking.

Water, water and more water; it is time to start to love it! It is my number one choice, keep a bottle with you to sip throughout the day and include a small glass with your meals. Daily water requirement varies with your size, activity levels, diet and obviously the weather. I think it is pretty intuitive, you should never get to the point of feeling thirsty but you definitely shouldn’t be forcing it down and feeling full or sick – drinking too much is just as dangerous as not having any!

So let’s have a look at some other options -

• Shakes

I am often asked my opinion in regards to protein shakes and meal replacements. While I believe these products can be convenient at times I don’t advise their regular use to my weight loss clients. Your first option for meal choice should be whole unprocessed food, not a processed powder made up of artificial sweeteners, colours and preservatives. These products are effective as a supplement for athletes to consume extra calories to meet their training requirements as well as those wishing to gain weight.

• Juice

Consuming fruit and vegetable juice can be a great way to increase your vitamin intake when you are physically stressed and run down. However, it is not recommended if you are looking to decrease your waist-line. Eating the whole fruit or vegetable will deliver the same nutrients along with all important fibre which will keep you feeling full and stop you from over eating. One glass of mixed juice may contain up to 6 pieces of fruit and veg, yes lots of vitamins but also lots of calories!

• Tea and coffee

From a weight loss perspective tea and coffee are fine; it is the added milk and sugar that boosts up the calorie consumption. Personally I limit myself to one latte a day and black or green tea (no sugar), if you are in the habit of drinking more and don’t want to cut back opt for a long/short black or a macchiato. If you are serious about getting results you will cut sugar from your diet completely.

• Alcohol

Most people enjoy a couple of glass of wine or beer at the end of the day. I don’t want to start sounding like a wowser so instead I present a few facts for your consideration.

1 mars bar = 230 calories = 1.6 glasses of beer = 2.6 glasses of wine

How many mars bars are you eating?

Do you have a question for Rikki? Just email her at rikki@strengthforyou.com.au

 

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