The dreaded CARBS…. Do they make you fat?

I have been on all sorts of diets over the years that have been prescribed to me from various coaches. I was made to believe for a long time that carbs are the enemy and I lived off a high protein, high fat diet. I now know that this was not good for me at all and hope that others do not make the same mistake that I did. I trusted my coach at the time but I do feel that if I had of continued on that path I would have ended up with all sorts of issues.

I have been eating my fair share of carbs lately being pregnant as that is what my body has been needing and I can tell you now I have NOT put on 20kg overnight. I am gaining weight slowly and healthily throughout my pregnancy due to my training not been as intense and I am obviously eating more of the bad carbs, which I am allowing myself to do GUILT FREE for once in my life 😉

You will hear it a lot these days that carbs make you fat!!!! The truth is that they can….but all you need to do is eat the right carbs at the right time and you will never store them as fat, in fact you will use them as fuel!
 

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Here are 3 simple carb timing tricks that you can keep in mind so that you are not eating them at the wrong time and wondering why your belly isn’t budging and you are storing more fat than you would like to!

1) A good time to consume healthy carbs like non-processed 
starches and fruits is first thing in the morning or upon waking.

This is because you have fasted all night while you sleep so your glycogen levels have been somewhat depleted and this leaves extra room for carbs to replenish lower glycogen stores without fat storage. 

Also your metabolic rate runs at its highest during the morning 
hours than it will later in the day so you’ll more likely use these carbs as 
energy. Insulin sensitivity is also higher when you wake up than 
other times of the day, which allows your body to utilize carbs and limit fat storage, this is especially effective if you exercise in the a.m.
 
 
2) An even better time to consume starches and fruits is a few hours before high intensity resistance training (bodyweight circuits, metabolic resistance 
training, etc.) or a heavier weight training session.
 
This will ensure that these carbs are used as energy during and after the workout to avoid fat storage– and provide sustained energy throughout the workout. Better performance equals more fat and calories burned during and after the workout.
 

3) The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours 
after high intensity training.
  
Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s critical for you to understand the process of food timing.

When you do, you’ll improve your insulin sensitivity dramatically, which will improve your body’s ability to burn ugly fat as fuel on a daily ongoing basis and who doesn’t want that?

These days I think it is crazy that some people will still put alcohol, drugs and toxins into their bodies but they won’t eat some sweet potato or eat fruit!!! This kind of mentality is warped and there is absolutely no logic to it!! This cartoon pic below made me laugh, maybe it isn’t heroin we are asking for ( I would hope) but you kind of get the message behind what I am trying to say.

berry cartoon carbs

Educating yourself on the facts and allowing your body to fuel off the right foods will only benefit you in the long run and help you to live in an energy filled body that won’t burn out!

Be kind to your body, nourish it with the right foods at the right time and aim for a body that is healthy for life and not just lean for a week!!!

Lets all be happy little carb muncher’s together 🙂

Justine xx

Dated: 18th Sept- 1st Oct

These past few weeks have actually been really good, I have had the odd tired day but all in all I have felt great and have been able to train 4-5 x per week and have also been eating a lot better through the week. I still like to relax on the weekends and have things that I normally wouldn’t, I really am trying to just be kind to myself and let myself relax and eat what I feel like. A lot of my life has been driven by what I eat so it is nice for a change to be able to have a bagel or some cake and not feel bad about it! I hope that I can have this mentality after the baby comes as it really is a peaceful place to be and that I am not dwelling on things, I am just living.

On a good week I am trying to do 2-3 weight sessions on top of my 2 x RPM classes. I will train back and arms, legs and then maybe arms and shoulders again, I am hitting my arms and shoulders 2 x per week if I can but doing different exercises. I have lost a lot of muscle, shape and tone but that can not be helped, you lose muscle when you are pregnant and obviously I am not lifting as heavy or pushing it as hard as I used too!

We had a very special moment where we felt our baby move and Matt got to feel it at the same also, it was amazing! I was so happy that Matt got to feel it at the same time as me, it was a moment we will treasure for the rest of our lives. I have been feeling a lot more movement and flutters now which I love, it is such a cool feeling. I love feeling it and even seeing my tummy move and jump up and down, it is so surreal and it still spins me out!

I was lucky enough to have been sent some lovely maternity clothes to try from Maternity Sale. They sent me a gorgeous tankini which will look great on our baby moon which is only a few weeks away now. We are heading to Hamilton Island for some R and R and I can not wait!!!

Check out their website as their clothing is really lovely and so reasonably priced!

Maternity Sale

We had our pregnancy photo shoot on the weekend with Mariya Mova, we did it a bit earlier so my bump isn’t as big as I would have liked but the shots still came out great! When I booked it I thought by 6 months I would be huge but I was wrong.. I am still so happy with how the images came out, it was a lovely thing to do to capture this special time!

MM baby shoot 4

MM Baby shoot

MM baby shoot 3

MM baby shoot 1

Big thanks to Vic from Crazy Sexy Tanned for tanning both Matt and myself for the shoot. She uses all natural tan so it is safe for baby and me.. If you are looking for a spray tanner in Melbourne that uses safe products then be sure to check her out!

Crazy Sexy Tanned

We have made a big start on the Nursery and I have pretty much ordered all of the big things now, some of it has arrived and some we are still waiting for. We also picked up the pram and the car seat on the weekend, it is all coming together really well. Here is a sneak peak at our cot that we ordered through Kelle at Habitat and beyond, it is so beautiful, the wood is just gorgeous. I want the theme of the nursery to be warm and earthy with bright colours to decorate it. I am not a fan of pinks and blues, I want to keep it as neutral as possible!

cot

Check out this website for Nursery Ideas, Kelle has been amazing!

Habitat and Beyond Kids

It is such an exciting time, I can’t believe that in a few weeks I will be in my 3rd Trimester and into the home straight, time is flying!!!

Justine xx

Will power and self belief are huge when it comes to achieving your goals.. To me the mind is the most powerful tool and you need to learn how to master your thoughts and believe in yourself in order to move forward!

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[alert_yellow] “Don’t be a prisoner to your thoughts!!! Conquer your mind to conquer your body once and for all” [/alert_yellow]

Life will always be busy and there will always be a reason to fall off the wagon or slip up. I am all for teaching people that it’s ok to slip up, we all do it, it’s a part of life, no one is perfect! In order to keep yourself moving forward everything comes down to your attitude when you do slip up. You need to teach yourself how to get back up and move forward with NO guilt attached to your past actions. Being kind to yourself and learning how to understand yourself is crucial.. What is it that you are really afraid of? Why are you scared of failure when success is the most rewarding feeling anyone can experience? One way to deal with being afraid of failure is to use your fears as motivation, I use them as fuel in a way that I am going to ‘stick it to my fears and show them who’s boss’!

Fear

[highlight_text] Here are my step by step tips for you in order to push past your excuses and move forward and FINALLY get the results YOU deserve!
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-Set realistic mini goals
-Be kind to yourself
-Don’t compare yourself to anyone
-Make time to be organized and prepare your food, food is more important than training so if that means less training and more prep time then so be it!
-Lift weights and lift heavy 3-4 x per week
-Eat a well balanced diet that gives you all the nutrients you need, include some guilt free treats in there!
-Listen to your body and be kind to it, stop being your own worst enemy.
-Stop doing yo yo and crash diets and find a way you can eat a well balanced diet day in day out with no deprivation and no guilt!
-Eat an array of Fruits, Veggies, protein and good fats, keep your complex carbs for around training!
-Reward yourself for each small thing you achieve!
-Do HIIT training for your cardio, you only need to spend 20mins 3 x a week doing this!
-Stick to one program and don’t chop and change from one to another!
-Schedule in rest days
-Surround yourself with like minded/positive people
-Drink loads of water approx 3 ltr a day
-Keep yourself accountable, use a journal!

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Don’t be a prisoner to your thoughts, use your mind as the powerful tool that it is.. Train your brain to be on your team!! Like you train your body you need to train your mind, you can train the house down everyday but if you’re head isn’t in the game then you might as well not bother. Taking time to journal and source outside help on how to concur your mindset could be the difference between you achieving your goal or not. Why spend all that time on food and training and then neglect your mind?!
Excuses are just lack of self belief and reasons not to are the easy way out! Dive deep, look inside yourself and find your inner motivation, find your reason to kick those excuses to the curb and take the hard road if need be. Rome wasn’t built in a day so you can’t expect things to happen overnight.. Stop giving up, put an action plan in place and start to BELIEVE that you can do it!

If you need help or you just don’t know where to start, help is here! I have a program that has all the answers you need so you can take the guess work out of it and just get on with what needs to be done! It comes with recipes, a training program, a hepa of mindset and goal setting info as well as what supps to take and a shopping list.. You will not be able to fall short and it is a very easy and sustainable program, something you can follow on going!

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https://justineswitalla.com/ebook-juzz-do-it

Stop guessing and start doing!!! I want you to achieve your goals and be all that you can be.. It is time for you to think the same thing!!!

Juz xx

I am so glad that when I competed back in 2008 that the fitness industry isn’t what it is today. When I started out on my fitness journey there was no social media and there was definitely not as much ego around as there is today. I had no one to compare myself too and had no one putting me down behind my back as I just did what I needed to do in the gym and in the kitchen and it was no one else’s concern until comp day.

These days it seems that every girl wants to be a fitness model and a lot of girls only want the accolades and titles that go along with being one. Social media has created a monster and given people a platform to be all they ‘perceive’ to be and more. The sad thing is that you can be anyone you want to be in images and you can tell the world what you think they want to hear and you will get people believing you. A lot of what you read can be so mis-leading and give you the wrong impression of what reality actually is. Real life is hurdles, real life is having set backs, real life is experiencing low days, real life is overcoming adversity, real life is not rainbow’s and fluffy white clouds! For people to really get a grasp on reality they need to understand that no one is perfect and no one has the perfect body, perfection is in the eye of the beholder and seeing things for what they really are will help you be able to move forward and become YOUR best and achieve YOUR best body.

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These days I will always tell the truth and call a spade a spade, I have had my fair share of girls latch on to me over the years and now I honestly have no time for it. I will give to those that I actually know and who deserve my time but having had my fair share of girls only want something from me so that they can benefit has left me only to believe and trust in a few.

I believe that what you see isn’t always what is and that unfortunately you can not take things for face value these days. I know that when I was unhappy within myself and seeking validation from the outside world I would preach that my life was amazing when in fact I was covering up to the fact that I didn’t have inner peace and was seeking approval from the public.
At the time I was being genuine and couldn’t see my actions for what they were, this is something that I have now looked back on and realised that I had done. You can put it down to the fact that I am always looking to improve myself and always trying to better who I am and be as honest with not only myself but to the women who follow me. I believe that being vulnerable and sharing my growth with others will hopefully inspire and help women to make better choices and not beat themselves up over the silly little things.

I love social media and know that it has helped me move forward in my career but I also see a huge negative to it in that it isn’t reality and far too many women see images and read statements and buy into them and then they feel insignificant and not good enough as their lives are no where near what they are reading day in day out.

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I don’t want to hear that your life is amazing everyday and that you are loving life, that does not motivate or inspire me one bit. I would love to scream that from the roof tops everyday but it just isn’t necessary, if you are truly content and happy within yourself then why do you need the world to know? Don’t get me wrong, it is fine to share your happiness from time to time with everyone, we all want to see people happy and living their lives to the fullest but when it is a daily external ritual that has to be shared then I question its authenticity!

Being happy doesn’t mean that you need approval or validation from the world, it doesn’t mean that you need everyone to know about it, it means that you are happy within yourself and can just ‘be’, you can live in the moment and be at peace with who you are and where you are at in life.

Far too many women these days are left feeling lost and alone by what they read and it is frustrating for me to see. I am strong enough to not take a lot of what I see on board but I know for a fact that there are a lot of broken women out there who need to know that fitness model’s have bad days and don’t eat organic 24/7. They need to know that those that are in peak condition have shit days and days where they lack motivation and give in to temptation and are just all round NORMAL people!

My respect these days goes out to those that I can see are growing in an industry that is heading down a very fake path, I respect those that can own up to their downfalls and learn from them. Those that are out there telling the TRUTH to people and not sugar coating the bullshit that lies underneath the surface.

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I am all for seeing people achieve their goals, I just wish that with that there were more honesty and more people out there telling it how it actually is so that the general public can feel content and happy with who they are and feel worthy of achieving all they deserve!

Justine xx

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[alert_blue] Bump growth since week 13 [/alert_blue]

[alert_yellow] Dated 4th Sept- 18th Sept
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These past few weeks I have been all over the shop, I have felt a heap of different emotions from happy, excited, anxious, sad to angry.. gotta love the preggy hormones, they can play havoc with us ladies! Generally though I am feeling good and very positive. I think the only days that I feel low is when I am tired or overwhelmed.

My bump has had a growth spurt and so have my boobs so am now really starting to feel pregnant. I have a slight pain in my lower back as my pelvis is shifting to make room, it isn’t too bad but somedays it is worse than others. I still look at myself and wonder how the baby is going to fit, I have always been so small and have no hips so there isn’t much room in there. It constantly amazes me what our bodies can go through and what they are made to endure, it really is an amazing thing to experience. I haven’t jumped on the scales lately and don’t intend on doing so until I am at the end as I don’t want that number to mess with my good head space. My body composition has changed so much and I have lost a lot of muscle so the number on the scales will never be accurate as to what is really going on. My focus has shifted a lot as to what my body’s job is right now and that is to be healthy and to give my baby the best home possible until it comes out to meet us in January.

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[alert_blue] Me and my bump in a maxi dress for the first time 🙂[/alert_blue]

I had a slight nausea feeling on some days from week 21 til recently, it has subsided a lot now but at the time was annoying at the time as it stopped me from wanting to train. As it has gone away more in the last week or so I have felt good again and been motivated to train again which is good.

I have made a start on buying things for the nursery and I have to say, it is so exciting. I just love that I am creating an inspiring environment for out little one, these days it is so easy to shop too as a lot of it you can do online. Kelle who helped me design it has been such a big help to me and helping me choose the things that I want, if you need help designing your nursery or kiddies room then you need to get in touch with her she is amazing!

http://www.habitatandbeyondkids.com/

I have been having the craziest of dreams lately too which is something that I now know pregnant women experience, they are so vivid and very bizarre. I am not sure why that happens, it may be that the sub-conscious is in over drive and of course the hormones that we all love.

My eating has been fairly good, still eating the same foods and also adding in some extra treats. I tend to eat well through the week then I am more relaxed on the weekends. That is how I lived pre baby so it has just kinda stuck with me which is good. It isn’t a time to go nuts and eat the house down but you do definitely need to listen to your body and give it what it needs. Sugar helps my nausea so I usually carry a stash of sweets with me in the car so that when I feel the nausea I can kick it in the butt!

Still haven’t felt bubs move which is annoying me, I want to feel it!! I have felt the bubbles and the flutters but no movement as such. I can’t wait for the day that I feel it kick for the first time and also so that Matt can feel it when he puts his hand on my belly!

Time is honestly flying, I feel that our baby will be here in no time at all.. Still feel like I have a thousand and one things to do but I am doing my best to take it all in my stride and take it day by day. Life has taken on a whole new meaning to me now on so many levels so I am just embracing that and trying to enjoy all that is.

Justine xx

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Weeks 18-20 Dated 7th Aug- 21st Aug

Can’t believe we are half way through already, time really is flying by which is pretty exciting as Matt and I can not wait to be parents!

These past few weeks have been fairly hassle free and cruisey to say the least. Things have been very low key on the work front, I am really slowing down with my PT business, I am only doing around 6-8 clients a week. I am finding the early mornings hard work so I am now starting later which makes my days a lot more manageable. I find that if I have a good nights sleep I feel awesome and then if I sleep bad (which was when I had to get up super early) I feel horrible all day so it just seemed the right thing to do to cut down on the early starts.

I am fairly consistent with my food now and am not having any weird cravings, I just like to eat the foods that I feel like at the time. Still not a huge fan of chicken and meat, I will have chicken in a wrap and can stomach it that way. I am having scrambled eggs with cottage cheese and cheese a lot which I am loving so that is good as getting my protein into me that way. I am honestly not being super strict on myself at all, if I feel like a muffin, I will have a muffin. I really worry when I hear pregnant girls say they are watching what they are eating and not listening to their bodies, you shouldn’t NEVER diet when pregnant, of course you need to keep things in check and try not to go overboard but stressing about your food and limiting your macros or calories is a big no no.
It doesn’t mean you can go and eat what ever you like in the way of starchy and sugary foods, I try to keep it in check and am definitely not eating for two like people say. My portion sizes are not that big as I get full quick so I am eating smaller snack sized meals throughout the day.

Training has been consistent, I really just listen to my body and train when I feel like it and rest when I don’t. I am not putting any pressure on myself what so ever and am really enjoying the down time that pregnancy has given me. I average around 4 sessions a week but they are all lower intensity and generally only go for around 30-45mins apart from Pilates which goes for an hour.

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We had our 20 week scan this week and that was such an amazing experience, I love seeing our wee bubba on the big screen moving around and hearing the heartbeat. We found out the sex but have decided to keep it to ourselves until the big day as that way it will be a nice surprise for everyone.

I have been lucky enough to have a girl Kelle who runs an interior design company for little ones offer to help me out with the nursery. I have told her what I want ie colour schemes and the feel of the room etc and she is going to put a plan in place for me so that I have a step by step process in place that is easy to follow. I am a tad useless when it comes to that sort of thing so I am really stoked she has offered her services and cant wait to get started on it!

Check out this link to see what her company is all about
http://habitatandbeyondkids.com

Pregnancy really is a wonderful time and I can honestly say that I am really enjoying it, it makes you see the world differently and really puts things in perspective. Yes there are days when I miss my old fast paced life but all in all I can honestly say that it is such a blessing to go through it, it doesn’t get much better than creating life!

Juz xx

Week 17

Weeks 16-18 dated 24th July- 7th August

The past few weeks have been up and down. Training wise I have been feeling pretty good and managing around 4 sessions a week. Of course I am lowering the intensity of my training and listening to my body so when I feel too tired I simply just don’t train. I have really been enjoying the quiet time, a good way to explain how I feel is that I feel like I am on holiday from my previous fast paced life. It is like I am in cruise mode, I am not letting anything stress me out too much and I am not putting myself under so much pressure. I am so pleased that I am feeling this way, it just tells me that the timing of our baby is perfect. I love the fact that I can rest and focus on me and just being present in the moment. Something that I now realise I was really bad at as I was always living in fast forward and had so many things on the go that I couldn’t just BE and live in the moment.

Food wise I have been making a conscious effort to eat well and more balanced, I am eating more eggs and salad and complex carbs. I am so aware of what I am eating and trying to eat the best I can to support our bubba and also keep me healthy and happy. Of course there are always more treats than normal, I have a stash of lollies in my car for those moments when I need some sugar as could start to feel a tad flat or tired.

I had a bit of a scare yesterday (5th Aug), I had been at the gym and done a Body Pump class. I took it light and went very easy as I normally do and after my class I went and grabbed a chicken, avocado and salad sandwich to eat in the car on the way home as I would never not eat after working out and wanted to replenish my body. I was feeling good and driving home munching away on my sandwich, I was about 5 mins from my house when I started to feel dizzy and nauseas, I went all hot and clammy and wasn’t sure that I was going to make it into our car park. I somehow managed to get home and park the car when my vision started going blurry, I could’t get out of the car and went into panic mode. I grabbed my phone and rang Matt, cant remember what I said but told him that I was about to pass out. After I hung up, I went blank, I couldn’t see and I fainted. It felt like forever but I am sure it was only a minute that I sat there visionless and scared.

My vision started coming back slowly and I just sat in the car until it came back fully, I was trying to work out what the hell just happened and felt extremely blessed that I that I had actually made it home and wasn’t driving in busy traffic, that would have been a disaster. Also the fact that I was sitting down as if I was standing up I would have hit the ground hard!!!!
I walked inside on shaky legs and lay on the couch, Matt made it home in record time and was by my side, I am sure superman would have taken longer to get to me. He was amazing and called a good friend of mine and she told us to call the hospital, I was still in shock and very shaken up and of course I was worried about our baby..

We went to emergency at The Royal Woman’s and went in pretty much straight away, they were great and so thorough. The first thing they did was check my blood pressure and then checked the baby’s heartbeat which was still going strong. I was so relieved, I wasn’t really worried about me but more worried about our baby, so once I heard that I think the anxious feeling started to subside. After a heap of tests they came to the conclusion that I was fine and could go home. They said that it is common for faints during pregnancy as my heart is pumping more blood and Oxygen to our baby which means that I get less and need to pump more. It was very scary and made me love and appreciate Matt and our baby even more.

Yes I have to take it easy for a few days, the funny thing is I was already taking it easy, any easier and I wouldn’t be getting off the couch. I am living my life at a very slow pace so that is why saying ‘take it slow’ seems so bizarre as I am already living like a turtle! But I will do what ever it takes to protect me and our baby so if that means PJ’s for a few days then so be it.

Juz xx

When I was 20 I left to go to America to do a summer camp, I left all I knew in New Zealand to take on the world. I was petrified as I had a great life at home in NZ with my friends and family, I was a gym bunny and didn’t really have any stresses in my life.

Little did I know that I would soon establish a very unhealthy relationship with food when I left my known world to enter the unknown. I was very homesick and very depressed so I ended up not eating much at all and exercising for 2 hours a day to try and make myself feel better. It was like I had no control over my environment so I took my worries out on my body as I had control over that and nothing else.

Webinar

When I got to London 4 months later, the roller coaster diet wheel that I was on didn’t stop there. I ate nothing but cereal, toast and very unhealthy snack foods. I know you are probably thinking how did Justine ever have a bad relationship with food as what you see now is the complete opposite.

Things improved when I started competing in 2008 but still when I look back now I see that food still ruled my life, I was an extremist and I guess that is one of the reasons I was so successful as a competitive Sports Model.

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I have taken some risks in the past and done some silly things to get lean, trust me, things are not always what they seem!

It took me YEARS to work out a system that was healthy and that was kind to my body. I was sick of under eating and over training, I was sick of feeling depressed and not being able to be social with my friends. I had had enough of listening to so many so called ‘guru’s’ who really only saw a trophy in me and weren’t out to look after my body longterm. I don’t want you to make the same mistakes I have in the past, I want you to live a life where food doesn’t dictate to you your mood. I want you to enjoy the body that you live in and not despise it and compare it to others.

[alert_yellow] Here is a look at my body over the years…From super skinny to skinny fat (no muscle and issues with binge drinking and eating unhealthy) to when I finally got it right![/alert_yellow]
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Fast forward to now, and (pregnancy aside) I pretty much effortlessly maintain the same body weight and body composition year-round, give or take a kilo or two either way.

If I want to get in shape for a photo shoot or just because, it takes me about 4-6 weeks and that’s without doing anything extreme.

You see, I have a foundation of metabolic management that means staying
in shape is no longer a chore or a stress for me. It just – is.

The Magical Diet that Got Me to Where I Am Now

Are you ready for this? It’s a BIG secret. The magical diet that got me to where I am now, where I have a fantastic relationship with food, training and my body and am finally free of the endless mind games and emotional eating let alone the constant and consuming stress of worrying about what I should or shouldn’t eat or what size I am is …

No diet at all, exactly like the one we use here.

Sorry to disappoint if you were looking for something fancier, but here’s the truth –

The diet that will get you lean, energised, and also loving life and yourself (and what you see in the mirror!) is NOT about counting anything.

It’s also not based on short-term solutions or ‘magic bullet’ quick fixes.

What it is about, is not so glamorous on the surface.

Habit
Consistency
Learning to listen to your body, and understanding what YOU need
(as opposed to what the magazines/diets/latest magic diet says you need)
Overcoming self-sabotage and destructive behaviour
Support
FUN!
Being ‘allowed’ to eat whatever you like, and learning how to make
that work for you so you never have to start another diet again
Breaking free of diet nazi behaviour
Being able to not just ‘fit in’ socially, but being able to eat with your
family or friends and feel normal
Pleasure
Results that last for life not just until the diet ends

LL 2

The Live Lean Program with Kat and Justine: The Last Diet Solution You’ll Ever Need

http://www.liveleanprogram.com/join-us/ early bird rate open NOW!)

We created this program for YOU. We created it for the you who is tired of
pushing and pushing and pushing to be enough, do enough, to be perfect.

We created it for the you who just wants out. Out of the constant stress,
overwhelm and confusion, but also the despair of wondering if she’ll ever
get there.

We created it for the you who just wants to have FUN again and not have
to spend every freaking waking moment thinking about her weight.

We created it for the you who is tired of not being ‘normal’ when she goes
out to dinner, or of beating up on herself if she is. Tired also of trying to be a certain way and not be able to just relax and have dinner with her family like a regular person!

We created it for the you who will SCREAM if she ever again has to embark
on another diet already filled with the deep frustration that comes from
knowing that this just can’t be right. Who knows that surely it doesn’t have to be this hard.

And most of all we created it for the you who knows that she deserves to
not only have the body she wants, but also the LIFE she wants. The fun.
The freedom. The spontaneity. The ability to feel not just in control but
PROUD of how she treats her body, both inside and out. And, of course,
the you who wants results that actually last!

http://www.liveleanprogram.com/join-us/ (early bird rate open NOW!)

Today we received the following email about Live Lean –
I have been reading up about your live lean program and I think this is
something I might want to do. I feel so overwhelmed by all the conflicting
information out there. I just want to be able to follow something that’s not ridiculously complicated, time consuming, expensive and it’s long term. I’m hoping this is going to be the live lean program.

This – THIS – is why we created The Live Lean Program.

Not just because we know exactly what it takes to eat and exercise and think well to create lifelong results (and we sure as hell will show you that), but because we know from both personal and professional experience how draining and just plain RIDICULOUS it is to have your every fibre consumed with worrying about food and your body.

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Juz xx

P.S

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KandJ2

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Weeks 14-16 Dated 10-24th July

We moved into our family home which was super exciting, we have so much space and to have a room that is going to be made into the nursery is so exciting. Didn’t find the move too draining like most moves as I think that I just couldn’t wait to be in the new place and settled. I had a good week of training leading into the move, I managed 5 sessions- 2 weight, 2 RPM’s and Pilates. Of course the feeling good didn’t last too long as I was hit with a nasty head cold. I could feel it coming on and did my best to rest but I suppose when your immune system is down then you are bound to get hit with some bugs that are flying around. I was knocked around with the cold for about a week, it is hard because you can’t take much for it, you just have to stick with homeopathic remedies and rest. I have to admit I was very frustrated as finally I was starting to feel good again and finding my routine and then I was taken down. I haven’t exercised at all in the time that I was sick, I have just taken it easy and have listened to my body. We had a busy weekend as I had made plans to take Matt out for his Birthday so I had to suck it up and put on my happy face and take him out, we had a lovely time even though it felt like I was swallowing razor blades. Food has been as good as it can be, I haven’t had any crazy cravings, just wanted comfort food in hope to get well. I have upped my fruit intake and am even drinking fresh juice to try and get myself better. Was hit with a really bad case of morning sickness where it felt like I had the worst hangover one of these days, my chiro said that it is common in 2nd tri to get bad headaches, YAY!! 😉

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All in all this past week I have laid super low and have let my flu pass and also have let the baby rule the roost, so have listened to my body and have done and eaten what I have needed to do to feel better. Hardly any training last week, I managed to do an RPM class and one light weights session when I was feeling better.
A typical days eating for me through the week goes like this:
Muesli and greek yoghurt with berries
Fruit/nuts
Some form of eggs.. Either on toast or an omelette
Fruit
Chicken and Salad Wrap
Greek yoghurt

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Regular physical activity provides many health and social benefits and may also help manage some symptoms of pregnancy. Unless you have complications, it should be possible to enjoy some level of physical activity throughout most of your pregnancy. If you are already fit and have a regular training routine you are ok to continue as long as you follow a few simple rules. However consult with your doctor or or healthcare professional before starting any new exercise program.
Benefits of exercise during pregnancy

Pregnant_Exercise benefits

Exercise during pregnancy offers many physical and emotional benefits. Physical activity may also help manage some symptoms of pregnancy and make you feel better, knowing you’re doing something good for yourself and your baby.

[highlight_text] Some of the benefits of exercising regularly throughout your pregnancy include:[/highlight_text]

Enjoyment
More energy
Stronger back muscles, which can help manage back pain and strain as your belly grows
Improved posture
Improved circulation
Weight control
Stress relief
Improved sleep
Preparation for the physical demands of labour
Faster recuperation after labour
Faster return to pre-pregnancy fitness and healthy weight
Increased ability to cope with the physical demands of motherhood.

[highlight_text] Exercise suggestions during pregnancy
[/highlight_text]

It is important to discuss your exercise plan with your doctor, as each pregnancy is different. In general, healthy women who have uncomplicated pregnancies can continue their previous exercise program after consultation with a doctor. It is also considered safe to start a new exercise program during pregnancy if given the all-clear by your doctor.
If you have been cleared to exercise, it is recommended that you:
Do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.
Do no more than three sessions per week of vigorous exercise by the third trimester.
Let your body be your guide. You know you’re at a good exercise intensity when you can talk normally and not become exhausted too quickly.
Be guided by your doctor, physiotherapist or healthcare professional.

[highlight_text] Suggested exercise activities during pregnancy
[/highlight_text]

Activities that are generally safe during pregnancy, even for beginners, include:
Walking
Swimming
Cycling – outdoors or on a stationary bicycle
Exercise in water (aquarobics)
Yoga, stretching and other floor exercises
Dancing
Pilates
Pregnancy exercise classes.

Some activities are safe when done in moderation by pregnant women who had already been participating in these activities prior to pregnancy. These include running and strength training.

[highlight_text] Cautions for pregnancy exercise
[/highlight_text]

While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your doctor or physiotherapist, but general cautions include:
Avoid raising your body temperature too high – for example, don’t soak in hot spas or exercise to the point of heavy sweating. Reduce your level of exercise on hot or humid days.
Don’t exercise to the point of exhaustion.
If weight training, choose low weights and medium to high repetitions – avoid lifting heavy weights altogether.
Avoid exercise if you are ill or feverish.
If you don’t feel like exercising on a particular day, don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves.
Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75 per cent of your maximum heart rate.
In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program.

[highlight_text] Pelvic floor exercises and pregnancy
[/highlight_text]

Your pelvic floor muscles are weakened during pregnancy and during birth (vaginal delivery), so it is extremely important to begin conditioning the pelvic floor muscles from the start of your pregnancy.

Appropriate exercises can be prescribed by a physiotherapist. It is important to continue with these throughout your pregnancy and resume as soon as is comfortable after the birth.

[highlight_text] Abdominal exercises and pregnancy
[/highlight_text]

Strong abdominal muscles support your spine. The internal core and pelvic floor abdominal muscles act as a natural ‘corset’ to protect the pelvis and lumbar spine.

During pregnancy, it is common for women to experience the condition known as diastasis recti abdominis – a painless splitting of the abdominal muscle at the midline, also known as abdominal separation. Traditional sit-ups or crunches may worsen this condition, and can be ineffective during pregnancy.

Appropriate core stability exercises are recommended during pregnancy to strengthen the muscles of the abdomen:
Concentrate on drawing your belly button towards your spine.
Breathe out while pulling in your belly.
Hold the position and count to 10. Relax and breathe in.
Repeat 10 times, as many times a day as you are able.
You can perform this exercise sitting, standing or on your hands and knees.

[highlight_text] Warning signs when exercising during pregnancy
[/highlight_text]

If you experience any of the following during or after physical activity, stop exercising immediately and see your doctor:
Headache
Dizziness or feeling faint
Heart palpitations
Chest pain
Swelling of the face, hands or feet
Calf pain or swelling
Vaginal bleeding
Contractions
Deep back or pubic pain
Cramping in the lower abdomen
Walking difficulties
An unusual change in your baby’s movements
Amniotic fluid leakage
Unusual shortness of breath.

All in all it is highly reccommended to stay fit and healthy during pregnancy you just have to be smart about it. Not one pregnancy or person is the same therefore what works for one woman may not work for another. It is crucial to listen to your body and give it what it needs, if you feel like training then train but if you are tired and need to rest then you need to rest. Pregnancy is an amazing experience that us women get to go through so learn to embrace it and enjoy the journey. Always speak to your Dr before starting anything new, if you are unsure about anything at all it is always best to check. Of course during pregnancy you can’t get any fitter as you can’t get your HR up that high for long periods but you can maintain some form of fitness, for me it has become more of a mental and emotinal journey rather than a physical. We can’t control the physical so it is best just to embrace what exercise means on different levels. Be proud of your beautiful bump and give your baby the best chance of having a healthy fit mummy post birth.

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Reference: Better Health Channel