Eat Move Live

WARM UP BEFORE YOU WEAR OUT

Every time my clients come into a session cold 🥶 I make them do 50 burpees as punishment...

Not really, but I do make sure they run through a complete dynamic warm-up before they begin training

Why?

Because it's worth it.

Although a lot of people think warming up is not important and they don't want to spend any more time in the gym than is necessary it helps to increase performance and maximize longevity while also:

- It sets the tone of your workout

- Warms up your joints and muscles for a better workout performance 🔥

- Primes the movement patterns we are going to work through

- Helps prevent injury

- It feels good 👌

Hamish Bancroft,

EAT MOVE LIVE

If you need help reaching your fitness, nutrition, and lifestyle goals then shoot me an inquiry today to find out what you need help with or sign up for a guided 12-week training plan to lose up to 10kg and get lean, tone, and strong 💪

Talk about change!

Huge shoutout to Sandy

she has totally embraced her training program and excelled beyond her own expectations

Here are a few of her feats of strength:

Leg press 10kg 3x11 > 80kg 3x15

Step ups 3x6 > 3x20 > reverse lunge with 0 assistance

Leg extensions 10kg 3x10 > 30kg 3x12
Leg curls 12kg 3x12 > 33kg 3x12

Having difficulty with a frozen shoulder to being able to mobilize it for overhead lat pulldowns.

But the biggest improvement has come in her daily life from being able to independently make her own bed,
Garden her outdoor space.

And the 500 other things she has mentioned that have gone from challenging to easy 😁👏🔥

This is from 12 weeks of training, just imagine the impact of 12 months.
Something tells me she won’t be slowing down anytime soon.

The hardest part about is not necessarily fighting hunger, but fighting the habit of consumption

When you do consume food you must be more aware of the foods you consume to fuel your day and your lifestyle

Curb it with these foods and tactics to ride out that Gremlin in your stomach (Ghrelin)

• Consuming water is a great way to ease your hunger

• Consuming protein during your meals will keep you satiated for longer

• Eat nutrient dense foods, otherwise you will be hungry in the next 30mins (junk food ain't worth the crash after)

• Wait 45mins and see what happens... Probably nothing but good chance you're not hungry anymore!

• Move your body, you'll likely feel more energetic and less hungry.

What's your go-to method to control hunger?

Don't I need to exercise to burn fat & achieve ?

Not necessarily,

I train 5-6 days per week, sometimes twice a day, yet I still gain weight. You can too.

How?

Because the food I eat determines if I am going to gain weight or lose weight

The training magnifies it

So if I am in a calorie surplus (eating too much food or drink) and I'm training with purpose I am going to put on quality muscle mass and possibly fat if I am too far over my TDEE

If I train in a calorie deficit, I am going to lose weight and muscle mass without quality resistance training

This is why you can't out-train a poor diet

For ultimate results, you must do both

They go hand in hand.

Every time my clients come into a session cold 🥶 I make them do 50 burpees as punishment...

Not really, but I do make sure they run through a complete dynamic warm-up

Why?

Although a lot of people think it's a big waste of time and they don't want to spend any more time in the gym than is necessary it helps to

♦ Set the tone of the workout

♦ Warms up your joints and muscles for a better workout performance 🔥

♦ Primes the movement patterns we are going to work through

♦ Helps prevent injury

♦ It feels good 👌

If you need help reaching your fitness, nutrition, and lifestyle goals then shoot me an inquiry today and let me hear where your struggles lie or sign up for a 12-week online coaching plan.

Hamish Bancroft,
Eat Move Live

Book Online | Eat Move Live Book online for your personalized weight management coaching package and let's get you your results!

Still looking for the perfect time?

Waiting for the perfect time to start anything worthwhile is like waiting outside the bank for money to come to you… It won’t happen and it never will.

Unless you take action towards getting it

That person working at a low-paying job will make more money than someone standing in front of the bank with millions or billions of $$ only feet away. Because potential can only materialize through action.

So, stop waiting for everything to align or for the perfect opportunity to start your fitness goal and be the fittest, healthiest, most capable, and happiest version of yourself because it won't happen unless you start where you are right now, as potential waiting to be materialized.

Because you don’t get what you want, you get what you work for and there is no perfect opportunity or time.

It requires you to make that opportunity or time.

Weight Management | Eat Move Live | Coffs Harbour Lose 5-20kg, tone up, & feel amazing. WEIGHT MANAGEMENT COACHING. EAT MOVE LIVE

If I just avoid eating fat I won’t put on fat right?

Yeah, sounds good in theory but fat doesn’t actually get converted straight into body fat
It goes through a process inside your body once consumed and this process takes what is needed for anything which could be metabolic, hormone-related, used for energy or helping stockpile fat-soluble vitamins inside your body.

So, if you avoid dietary fat completely you could actually make yourself sick, and you’ll still be retaining excess fat.

Could you imagine just touching something that was fat, and you instantly took on its fat? 🤦🏼‍♂️🤣
Afterall the skin absorbs everything you touch.

So don't avoid the fats,
just avoid the caloric surplus.

Hamish,
EAT MOVE LIVE

Is it possible to drink alcohol and still lose weight?

Yes, it is

By being flexible with calories and being in a caloric deficit you will lose weight no matter what you consume as long as you have a healthy metabolism

Here is an example:
Let's say you require 2000 calories per day to lose weight,
but you want to drink 10 alcoholic beverages on the weekend which, depending on the drink is roughly 140 calories

(Big emphasis on depending as some drinks are way higher than this)

I'm talking about beer or sugar-free premixes here

10 drinks at 140 calories = 1400 calories
÷ that by 7 days = 200 calories

So you would take 200 calories off your total daily intake every day for the next 7 days
leaving you with 1800 calories per day instead of 2000

You now have 1400 calories to use for consuming alcohol on your night out

Through being flexible with calories we can still burn fat and avoid feeling that guilt and shame for enjoying our social life

SHOUT OUT TO MICK

Main goal:
Lean out around the stomach while maintaining his current muscle mass as much as possible.

He stuck to the training & nutrition plan like a champion and lost a noticeable amount of fat around his stomach and 2" off his waist which is some solid progress for an already lean fella.

👏🏼👏🏼👏🏼

What are artificial colours, flavours, & other additives?

Artificial colours, flavours, & other additives such as emulsifiers, stabilisers, thickeners, sweeteners, synthetic glazes, flavour enhancers, colours, humectants, antioxidants, packing gasses, and anti-caking agents are chemical, technical additives put in food. They offer zero nutritional value; stand-alone, they are not considered food.

Why are they used?

Artificial colours, flavours, & other additives are chemicals used in food to enhance the flavour, which improves taste, the colour to be more appealing to the consumer or other additives like preservatives to keep the food stable and increase its shelf life when sending it long distances to be consumed in other countries or at later dates, and acidity regulators to control the PH level in foods. The name usually indicates what role they may do however, some are unknown. They offer no nutritional value whatsoever and stand-alone, they are not considered food.

What categories are there?

▪ Food colours 100 – 199

▪ Preservatives E200 – E299

▪ Antioxidants and acidity regulators E300 – E399

▪ Thickeners, stabilisers, emulsifiers E400 – E499

▪ Sweeteners E420, E421, E950 – E970

▪ Acidity regulators and anti-caking agents E500 – E599

▪ Flavour enhancers E600 – E699

▪ Antibiotics E700 – E799 (mostly used in animal feed)

▪ Waxes, synthetic glazes, improving agents, packaging gasses, sweeteners, and foaming agents E900 – E999

▪ Additional and new chemical food additives incorporating most categories E1000 – E1999

Should I be worried about consuming them?

These additives have been known to cause side effects such as:

· ADHD-like symptoms

· Hyperactivity

· Mood swings

· Hormonal imbalances (which can lead to an array of problems in our body’s organs and cells)

· Cancer

· Irritability

· Depression

· Obesity

· Psychological disorders

What should I consume instead?

I recommend sticking to natural sweeteners in moderation such as:

· Maple syrup

· Rice malt syrup

· Molasses

· Date syrup

· Coconut sugar

And eating a wide variety of whole foods which are full of healthy (heal-thy) nutrients, antioxidants, vitamins, minerals & other natural healing compounds and avoiding processed foods as much as possible.

If you need help losing 5-20kg, getting tone, and healthy, and would like to be coached by me send me an enquiry today for more info

Hamish Bancroft
EAT MOVE LIVE