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Foods That Keep You Fuller For Longer

Finding foods that actually fill you up, give you energy, and most importantly, taste good, is essential when starting your path to ultimate health.

I clearly remember a time when my stomach would be in painful knots if I didn’t eat by mid-morning. Even if I did eat, I’d still be hungry by morning tea, I couldn’t wait for lunch, I was starving by mid-afternoon and I’d be ready to eat a horse and chase the rider by dinner.

"To feel fuller for longer, drink water and look for foods containing protein, fat and fibre."

The foods you eat are essential to your success at achieving ultimate health. Foods that contain protein, fat and fibre are harder for our bodies to break down, and hence, help to keep you fuller for longer.

  • Protein takes more energy for you to digest and activates satiety hormones.
  • When fat enters the small intestine it slows digestion.
  • Soluble fibre found in fruits, vegetables and legumes expand in your stomach, slowing the rate of gastric...
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Process-Based vs. Results-Based Goal Setting: Which is Better and Why?

While out for a run recently, I realised I’ve been going about goal setting all wrong. Like many, I’d set goals like “lose x number of kilos in x amount of time”, or “run x distance in x amount of time”. It was all about the result.

As many of us do, I over-indulged over the Christmas break and wanted to lose a few kilos and get back to the healthier-version of myself I’ve become quite fond of. One of my preferred types of exercise is running, so I downloaded the Nike Run Club app and signed up for the 60k challenge — to run 60km in the next month. Unwittingly, I’d changed the way I would set goals forever.

"Don’t focus on the scoreboard, focus on the process."

Goal setting isn’t so much about achieving the target as it is about moving towards being the person you want to be, and living the life you want to live. Whether you achieve the target or not really is irrelevant. The target merely gives you direction.

I...

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How to Make 2019 Your Best Year EVER

And so it begins … again! Another year rolls around and we start it full of hope, anticipation and a steely desire to ensure that it’s not like the last. “This one’s going to be better. This one’s going to be the best. This is my year!” But how do we make 2019 our best year ever?

For the past five or so years, I’ve been making incremental changes to my life. It all started with a plan. I got clear on what I want and I started moving towards that. It’s been slow. So slow that if I don’t look up and smell the roses, I might not recognise how much it’s improved. But it certainly has improved. As I learn from each year and take deliberate action, each year becomes better than the last.

Self-improvement is not a choice, it’s a necessity.

Failing to take deliberate action and improve upon your life every year is like never doing any maintenance. Whether it’s a garden, a house, a car, or a yacht, if you don’t...

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The Ultimate 2019 Fitness Planning Calendar

The New Year often starts full of hope, anticipation and excitement. We are often more motivated than ever to finally conquer that area of our life we’ve felt like we haven’t had control over for some time. But hope and desire alone isn’t enough. We need a plan.

I’ve been following the same annual fitness plan for some time now. It’s not perfect. Nothing ever is. I need to amend it at times and I’m certainly always improving it. But I feel as though the small changes I’ve made for 2019 bring it very close. In fact, I’ve found this plan to be so effective that it sets the foundation for every area of my life.

So here it is! My Ultimate 2019 Fitness Planning Calendar. Follow this calendar to reduce your risk of injury, fatigue or plateau, and enhance your fitness to greater levels than ever before.

The Ultimate 2019 Fitness Planning Calendar

3 Week Intro Program

Use this time to get back into your exercise regime. If you’re new to...

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The Benefits of Dividing Your Life into Seasons

With the year just starting, now is a great time to start thinking about planning out your year. One of the best ways to start when it comes to planning your year is to break it up into seasons. You can break your year up in many ways. My favourite, from years of trailing and tweaking, is to break it up into quarters.

I actually came across the concept of dividing my year up into seasons from Lewis Howes’ podcast a few years ago. At the time I had just burned out from trying to do too much and had just started working for myself as a way to gain some much-needed balance.

"The Earth’s weather pattern is divided up into seasons. This allows for life to flourish. If it’s good enough for the Earth, it’s good enough for me."

The idea of breaking your year up into quarters works well because it replicates much of the populated world’s natural weather cycle of four seasons — Summer, Autumn, Winter and Spring. Essentially, it gives you...

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How to be Healthy on New Year's Eve

Happy New Year As the door closes on another year, a new one opens. The Gregorian calendar reflects the natural cycle of the earth around the sun, and as such, this time of year lends itself to a natural sense of ending, beginning and transitioning.

Just like a birthday for the planet, most of us celebrate this milestone. It gives us a chance to reflect on what has been and consider what may be. Plus, just like any other birthday, many people often do this with a bit of a late night … and alcohol.

Like many, I’ll celebrate New Year's Eve. The way I do so has changed a bit since I’ve had kids, but as a family we’ll all try to stay awake and see in the New Year. We often have dinner with extended family, watch the fireworks, Holly and I will have a couple of drinks, and none of us make it much past 12:30am. However, for many, New Year’s Eve can be a night that leaves them very hungover the next day.

"Now is a wonderful time to connect with others...
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How to be Healthy on Christmas Day

Merry Christmas With the year coming to an end, a new one about to begin, and the traditional celebration that is Christmas, this time of year can quickly and easily blow out into an overconsumption of food, drink and an expanding waist line.

Christmas is easily my favourite time of the year. From the last week of November when the first Christmas craft fairs start, until new years day, I absolutely love this time of year! Personally, I give myself the 2-week festive season to eat and drink (almost) anything that I like.

"I believe indulging in your favourite food and drink every now and then is good for your soul."

The festive season, and Christmas Day in particular, can be a difficult time to navigate if you are trying to be healthy. My belief is that healthy living should fit into your life, not the other way around.

When you “try” to be healthy, it makes it really difficult to stick to. You’re constantly flexing your discipline muscle and burning off your...

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What Happens to Your Body on Ketosis?

Over the past four articles, I’ve spoken a lot about the Ketogenic Diet. What it is, the benefits of it, the different types and even how it works. Today, I’m going to wrap this series up by explaining what exactly happens to your body when you follow the Ketogenic Diet - ketosis.  

I think learning more about nutrition, and in particular, ketosis, is the most important and valuable topic I could have learned about, for me, my family and everyone who puts their trust in me and listens to what I have to say.

"Ketosis is the state the body goes into when it breaks down fat for energy. If glucose is not present, the body will break down fat to metabolise ketones, and use these ketones as fuel."

We cannot store fat from fat the same way as we can store fat from carbohydrates. If we eat too much fat, we don’t store it, it simply passes through the body and is excreted as waste.

Ketosis is the state the body goes into when it breaks down fat for energy. If...

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How Does the Keto Diet Work?

I’ve introduced you to the Keto Diet over the past few particles. I’ve described what it is, how it can benefit you and explained the different types. But how does it actually work? How do you work out 75% fat? How do you determine 1 gram of protein for every kilogram of bodyweight? How do you ensure you keep your carbs down to less than 50 grams when there are carbs in vegetables? Well, that’s what this article intends to clarify. Here, I’ll be showing you what a Keto Diet looks like day-to-day.

Now, I’ve been claiming that I eat a “loose” Keto Diet. What I mean by loose is that I eat all these foods in a similar ratio to how the Keto Diet works. But, my carbs would be higher than what the Keto Diet allows for. So by definition, I don’t follow a Keto Diet because those carbs wouldn’t be low enough for ketosis to kick in. However, the carbs I’m consuming are not breads, pastas and grains; those carbs are in the form of...

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Different Types of Ketogenic Diets

The articles I’ve written recently have introduced you to the Ketogenic Diet and its benefits. You may be surprised to know that there are actually different types of the Ketogenic Diet, all used for different reasons. In this article, I’m going to introduce you to these different versions of the diet.

Until researching the Keto Diet and trying to get my head around it all, I didn’t realise there were in fact different types. Each version is a slight variation on the standard version, and all are designed based on specific needs.

"The different types of the Keto Diet serve to deliver specific needs for individuals, while maintaining the benefits of the original Keto Diet."

It makes sense that we all have different nutritional requirements. An office worker trying to lose weight has different nutritional requirements to an elite athlete training for six hours a day, who has different nutritional requirements to a local gym-goer trying to put on muscles, who in turn,...

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