Manal Garcia Fitness - August News 2018
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August News

Another great month almost over!  We have endured another Challenge (The August Challenge)  and come out unharmed!!  Incorporating no sugar, no alcohol, daily exercises and a meat free day a week into our schedules. I'm sure all participants can agree that the exercises were difficult towards the end but hopefully some element  from the month will continue. 

A bit of a different format for this edition and for next month as we are so lucky to have dietitian Holly Edstein contribute to the newsletter.  Part A this month and Part B coming in September.  Holly has been integral in my personal journey from transitioning from vegetarian to full vegan whilst keeping my energy, nutrition and weight management in check.  Holly is an expert in the power of nutrition on our bodies. She focusses on creating a positive relationship with food, the flow-on effects into the rest of our lives can be immense. Holly is passionate about facilitating these advances for her clients. I can't recommend her enough and hope you benefit from her 2 part series.

Happy reading!

Have you missed an edition of the monthly Newsletter?  You'll find all issues here

In this newsletter:
Check out our  2018 Timetable to find a group session that works for you or email for more information on one-to-one or corporate training. 
XX Manal

Client of the Month - Matt

It’s almost been 2 years since I started group training with Manal. I was in a bit of a rough spot physically 2 years ago after getting an ACL reconstruction of the knee. Manal played a crucial part in my slow road to recovery and the strength my left knee needed.

Coming from playing 6 years of football to doing nothing was a bit of a shock to both my health and my self-esteem.  Manal’s group training really made me feel confident and strong again, even if the early starts took time to get used to (totally not a morning person).

I’m grateful that my wife was the one to push me(she knew I needed it) to go to Manal’s training and I haven’t looked back, you feel like you’re a part of something, getting to know other lovely people is just an added bonus!  Thanks for everything Manal! 

Thank you Matt!!

Dietician Holly Edstein

Hello! My name is Holly and I am an Accredited Practising Dietitian. I am here in this month's newsletter as I love to spread #truthbombs about nutrition - something that is arguably rare in this day and age of social media.

Before I dig into the good stuff, I believe that it is important for me to address the following statement: There is more to nutrition than just weight! 

While I am by no means denying the significant role that what we eat plays in weight management, nutrition is also involved in many other health areas. From disease prevention to gut health, immunity, energy levels, exercise performance and mental health, there are far more reasons than one to be consuming a healthy, balanced diet (and one that you enjoy!). 

Time and time again I talk to clients about their weight-related goals, only to discover that they have been battling a debilitating, negative relationship with food for years that they cannot seem to break up with. Jumping from diet to diet with monumental weight fluctuations leaving them feel nothing but deflated and disheartened - this is something I see daily. 

Though the title, "Dietitian", includes the word, "diet", I actually do not really like the term "diet" and what is represents to so many people. The term implies deprivation and starvation - two things that I strongly avoid in my practice. You can 100% achieve your goals without experiencing these feelings and let’s be honest, starved and/or deprived are neither fun nor sustainable ways to live!

Now that I have gotten that out of the way, I will address the key themes for this article. While I have just noted that nutrition is not just about weight, there is no denying that I see countless clients for weight loss or gain. Therefore, I have decided to write a 2-part series around healthy weight management, with some insights into how to achieve weight-related goals healthily and sustainably.
Today I will address weight loss.

My top 5 discussion points for weight loss:

CREATE A CALORIE DEFICIT. Essentially, weight loss is about creating a calorie deficit i.e. "burning" more energy than you consume. This means you need to be eating less total energy/calories/kilojoules than you are using completing physical activity. This is quite a well-known concept, and I believe is the reason so many people feel like they need to starve to successfully lose weight. This is not the case. There are effective strategies to achieve weight loss while still consuming a large volume of food- the type of foods is the crux!

EAT MORE NON-STARCHY VEGETABLES. Your non-starchy vegetables simply include all veggies EXCEPT potato, sweet potato, pumpkin, peas & corn. Every other vegetable is literally free game. For example, lettuce, spinach, tomato, cucumber, carrot, celery, onion, zucchini, broccoli, cauliflower, green beans, asparagus, eggplant and brussel sprouts etc. Get the jist? You can eat INFINITE amounts of these and still lose weight. To the point where I have challenged clients to eat 2L ice-cream buckets full of them with dinner. These vegetables are low in energy/calories/kilojoules while providing a heap of water, micronutrients and fibre that helps to keep our gut healthy and fill us up. They can be a real game changer.

EAT ADEQUATE LEAN PROTEIN SOURCES. When losing weight, we ideally want to lose fat, not muscle. Maintaining muscle mass has many health benefits, one being that more muscle results in a greater metabolic rate. This means that you burn more energy at rest when you have more muscle mass. Therefore, it is in our best interest to maintain or gain more muscle mass, and the best way to do so is by eating enough protein (combined with exercise). Protein sources include meat, chicken, fish, eggs, dairy, legumes, nuts, seeds and tofu. Choosing lean meat options is best e.g. minimal marbling in a steak, cutting the fat off a chop, taking the skin off chicken. 

WATCH YOUR PORTIONS. A basic rule-of-thumb for building a healthy meal is to make it a quarter carbohydrates (e.g. brown rice, whole grain bread, quinoa, sweet potato), a quarter protein (e.g. steak, chicken, fish, eggs) and half non-starchy vegetables (listed in point 2). This meal ratio is quite distorted in Western culture. For example, if you go out to dinner and order a pasta dish, there is a high chance it will consist of 95% pasta, 4% meat and 1% vegetables. There is nothing wrong with pasta or carbohydrates, the key is in the portions. Using this example, if you are ever making a classic spag bol at home, be sure to have equal ratios of pasta & meat, with either a large salad or add lots of vegetables into the meat sauce (e.g. carrot, zucchini, eggplant, onion). Everybody's needs are different, so this ratio rule is just a guide.

IT IS ALL ABOUT BALANCE. You don't need to eat "perfectly" all the time to lose weight. The occasional choccy bar or packet of chips is not going to totally deter your weight loss journey if you only do it occasionally. In my experience, for many people, trying to restrain from "bad" foods altogether just leads to uncontrollable binging episodes. This binge then leads to feelings of low self-worth or disgust, which then forces people back into being super restrictive as punishment that inevitably leads to a binge again. See the cycle? Instead of trying to abstain altogether, go for balance. I like the 80:20 concept - 80% of the time, eat really nutritious foods like fruit, vegetables, whole grains, nuts, seeds, lean meats and healthy fats (in no particular order), then 20% of the time, enjoy some treats. Treats are yummy!

Well that is it from me today. I will be back next month with an article focusing on weight/muscle gain. For any questions or other advice, please feel free to contact me via the details below, or come and see me at Balmain Sports Medicine :) 

Instagram: @thehollysticdietitian
Phone. 0419 216 106

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