Blog

All the latest news from Tennile Duncan

How to choose the right protein powder for you

If you’re new to taking protein supplements you may have some questions around the difference between protein powders and which one is best for you.

Below is a brief summary of the most common types of protein powders on the market and some tips to help you choose the right one.

Whey Concentrate is one of the most basic of protein powders. People who are looking for an inexpensive protein source, will more than likely head for the whey concentrate.

This is a great starting point for beginners and those looking to add protein to their diet without breaking your budget. A down side to the whey concentrate is that if you have a sensitive tummy, you may feel a little gassy and bloated as it’s a little harder to digest than other protein supplements.

Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals.

Casein protein powder is slow releasing, it will break down over the course of a few hours. Casein protein powder is usually taken before bed. if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.

Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours.  Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery.

Whey Isolates are ‘one’ of the quickest absorbing proteins. People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates).

These proteins are perfect for those who are trying to lose body fat as they’re low in carbohydrates and fats. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle with the nutrients needed to help recover and grow.

Hydrolysate Protein is probably the most expensive source of protein you will find on the market and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).

Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.

Soy Protein is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (helps dilate blood vessels to allow nutrition to get into the muscles faster), and BCAA’s (help with recovery).

Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.

Pea Protein Peas are a fairly low-calorie food, though their high protein content makes them the ideal source of amino acids. They also contain very little fat. Any fat content in peas is unsaturated, the heart-smart type of fat that promotes weight loss and improved cardiovascular function. A scoop of pea protein is lower in calories and fat than a comparable amount of whey protein.

Peas, like all vegetables, are VERY easy on your digestive system. You’ll find that their high fiber content will actually improve digestive function, cleaning out your colon and promoting healthy elimination.

It is derived entirely from plant-based sources, and it contains NO animal ingredients. It’s a fully vegetarian and vegan product, making it ideal for those trying to live the vegan and vegetarian lifestyle.

So as you can tell there are many different options of protein for you to choose from.  Whatever protein you do choose, ensure you read the label, not just the macros, but the ingredients as well.  Another thing to keep in mind is if its dirt cheap, its generally a case of  ‘you get what you pay for’

For those that ask… I use Tony Sfeirs Whey Isolate in Double Chocolate flavour. It’s free of artificial flavours and sweeteners and it tastes amazing!

Should you focus on Shape or Size?

Ever since I went through puberty I hated my butt!

And then I had kids…… then I REALLY hated it!

I was left with saddlebags (aka those flabby bits of extra cushion that droop around the sides of your legs not really fitting into your cute undies, or swimmers.

I always thought that I had to ‘lose weight’ to make it look better…

In fact, I was willing to try any fad diet going in my quest to get a nice bum.

Did I lose weight?

YES!!!

Did I like my butt? NO!

I actually got REALLY skinny at one point, I felt like crap, I was moody, cranky, tired and hungry, and still not happy, yet I was still convinced that I just hadn’t lost ENOUGH weight to be happy with my bootay. Insane right? If you would’ve told me back then that I’d have to make it bigger for it to look better I would’ve laughed at you. You see this was in a time before having a huge bootay was the “in” thing to have.

I’m now roughly 8 kgs heavier, a dress size bigger, and a whole lot happier!

The below photo shows SOME of my transformation, I deleted my true BEFORE photo as I hated it so much. I kick myself now for deleting it.

It has taken a lot of food, a lot of training and a lot of patience to transform my bootay, but I did it!

If I had focused on the number on the scale or the dress size I was wearing I would never have got the perky bootay I wanted.

So, how’d I do it?

Firstly, I had to increase my calories. You need to eat.

This is one of the biggest mistakes females tend to make in their fitness journeys. They don’t eat correctly nor do they eat enough. If your goal is to gain muscle (aka shape) you’ll need to eat in a slight surplus to your maintenance calories. Your meals should contain protein, complex carbs and healthy fats.

TRAIN…. more specifically, weight train…..

To add muscle (hypertrophy) you’ll have to lift some weights. This will create little tears in your muscles and force your body to respond with growth. I know there are still some girls out there who are scared of becoming bulky, but believe me, for most women it takes ALOT of time, training, and consistency to build muscle. Most women want to look ‘toned’, to look this way, you’ll have to grow some muscle.

If your goal is to grow muscle, its beneficial to keep your cardio sessions to HIIT sessions. These are simply short bursts of intense exercise, like sprints, rather than going for long, endurance type cardio as this will only eat into the precious muscle your trying to build.

REST…

While it might be tempting to stay up and fit in that extra episode on Netflix, you really should think twice. You need to get adequate sleep if you want to grow. This is when our bodies repair our damaged cells and when the majority of our growth hormone is released. And besides that sleep is essential for energy, energy you’ll need to keep training effectively.

So what if you actually have SIZE to loose too…… what then?

If you do have a lot of body fat to loose as well as wanting to create shape, you would then eat in a slight caloric deficit as well as incorporating weight training.

You see, if your deficit is too drastic (hello diet shakes, starvation diets and detox teas) you could run the risk of messing up your hormones, slowing down your metabolism and loosing muscle mass. Ideally we want to be on the most amount of food possible while getting results. This is a long term change, and crash diets are simply not sustainable.

The most important thing to remember however is to be patient and consistent. Rome wasn’t built in a day and neither are perky bootays. Enjoy your journey, celebrate your small achievements and learn to love your body at all stages.

If you’re ready to learn how to change your shape and take your first step towards your goals email me at hello@tenilleduncan.com

Mums that don’t have time for exercise

HOW DO YOU HAVE TIME TO TRAIN WITH SO MANY KIDS???

It’s a question I get asked a lot.

‘How do you fit it in?’

But before I go onto saying the things you’ve probably already heard before

like ‘Making it a priority’

I want you to know that

I get it.

I KNOW how mums feel.

I know how it feels to constantly feel like you’re last

to feel like you’re never really on top of things

to feel like everyday is a damn race against the clock

to feel tired all the time

to feel like balance doesn’t exist

to feel like maybe it would just be easier to wait the 20 or 30 years until the kids left home to start doing the things you want…..

Don’t get me wrong, I love being a mum

Its THE BEST thing I’ve ever done

BUT for years

I neglected myself and let me tell you, that doesn’t make you a better mum.

95% of my work emails, messages and phone calls all come from mums

and I hear the same stories over and over.

“I just don’t have time’

“I don’t have the energy”

“I don’t think I can do it, even if I wanted to”

“I’m exhausted, the last thing I feel like doing is working out”

“My body doesn’t work the way it used to”

But they all have the desire to change – they’re not happy or somethings missing – they reached out for a reason!

They’re just scared of spending their precious time on something they THINK they will fail at

They all want to feel strong, fit and energetic

they all want to feel sexy and confident

So I work with them,

I help to change their perception and mindset.

I help mums go from hating exercise and viewing it as a chore

to LOVING it, and viewing it as ‘their’ time

I help them to start loving themselves again

And they ALL change

They get more energy

more confident

stronger

fitter

sexier

And people notice

they get compliments because something changed in them…

So, if you’re a mum

and you’re sick of saying ‘one day’

and you’re ready to take ACTION

I will teach you.

I’m taking on 10 more girls for personalised on-line coaching

This is not for girls that are still on the fence,

I want girls that are ready to make a commitment to themselves

If that’s you, simply send me a message

and I will contact you personally to get you started.
Spaces are limited.

Why you need to drop a dress size…

If you opened up this blog all fired up from the title, give me a minute to explain.

Today I had a personal training client come into my gym with a massive smile on her face. Something about her had changed. When I complemented her on how amazing she looked and how happy she seemed, she shared something with me that brightened my day.

Over the years (lets call her Amy) got busy. Busy with her life, her kids, the housework, her job, and just stopped taking care of herself. The weight slowly crept on and before she knew it, she was a couple of dress sizes bigger. This played a major role in her confidence or lack of it. She no longer felt comfortable on the beach, at her job, going out with friends, and in her marriage. She even stopped having sex with her husband! Because when a women doesn’t feel sexy, her behaviour changes. When she shared this with me it really made me feel sad that she had felt so down about herself.

As she was sharing with me of how much her life had changed from dropping a dress size it really hit me of HOW important it is, to feel confident. Amy’s weight gain deteriorated her confidence SO much, that it was affecting most areas in her life! Everyday!

I’m not saying you have to look good to feel confident, but in Amy’s case she did. Since she made the commitment to herself, taking back control of her weight and her health, her appearance changed dramatically and thats because she was feeling confident and happy. She was standing tall and radiant! It’s not just her appearance thats got her feeling more confident either. Since Amy started weight training she started feeling empowered by lifting weights and doing things in the gym that she never thought she could, which has had a knock-on affect into her life. This is why I love what I do!!!

You may not need to drop a dress size, maybe you need to put weight on, feel stronger and fitter, increase your energy or just need to tone up a little, whatever it is thats stopping you from feeling your best, it can be changed. But it starts with YOU.

If you would like me to help you make a positive change in your life, you can head to my website to download my ebooks, or send me an email hello@tenilleduncan.com to discuss what the best path for you would be to get started.

THE REAL REASON MUMS HAVE NO TIME FOR EXERCISE

I’m assuming your a mum if you are reading this, and I’m also assuming that you already know I’m a mum. I have 6 kids, (4 biological and 2 step), yes I know thats a lot, no we didn’t plan on having that many, and YES we own a TV……

I’ve been mum for just about my entire adult life. Through this experience and mixing with other mums I have learned what most of us have in common…..

1. We put everyone else before ourselves…CONSTANTLY

2. On the RARE occasion we do put ourselves first, (usually because we have just about been pushed to the brink of insanity), we feel GUILTY. Actually, we feel guilty for just about everything. It seems as soon as you leave hospital with your first baby, you carry out with you this big bag of guilt and we never put it down. If we work, we feel guilty for not being home, if we are home, we feel guilty for not working, if we spend lots of time playing with the kids, we feel guilty that the house is a mess, if we clean, we feel guilty for not playing with the kids, the list goes on and on. Feel free to insert you never ending list of guilty feelings here….you get the picture.

3. For most of us we see physical activity a must for our children (this is great by the way seeing as though a whopping 25% of Australian kids are considered overweight), we take them to the park and we race around dropping them to various sports multiple times a week, yet we don’t think that physical activity is a PRIORITY for us (this is NOT great). At first you might think ‘oh hang on there, yes I do!’ but truthfully, if you did, you would do it. Many of us view going to the gym, going for a walk or participating in a sport a LUXURY and not a necessity.

4. A lot of us get used to playing the ‘mum card’. Do any of these sound familiar?

“I can’t do that I’m a mum”

“I’m past that!’ “I’ve had 3 kids”

“I’m beyond help”

“I’m a mum so its normal for me to look and feel tired all the time”

“As long as the kids are happy and healthy, thats all that matters”

“I’m too old for that”

“It’s too late”

“I’ll piss my pants if I do 1 burpee..”

5. We have become used to hiding behind the needs of our family, we are actually scared to try new things. Scared of joining the gym or going to a fitness class because you wouldn’t know what to do or you’d feel inferior to the 21 year old with a extra tight toosh in her sexy booty shorts. We’re scared of being pushed out of our comfort zones, scared of wasting your valuable time on something that you might not enjoy, scared of failure, or even maybe you’re scared of leaving the kids. There are many things we seem to become fearful of when we become a mum.

I personally struggled for many years on most of the above, and I hear the same thing from other mothers over and over again. I JUST DON’T HAVE TIME! Before I started living a healthy ACTIVE lifestyle I couldn’t understand how some mothers fit it in. I believed that I was doing the right thing by NOT exercising because I was putting my children first, to me if I took that time out, I was selfish. What a load of BS! That approach left me exhausted, unhappy and unhealthy.

If you’re in that same headspace its time to stop that! Seriously, why do we view ourselves as so unimportant? As the saying goes ‘You can’t pour from an empty cup’, so start taking time to look after yourself, fill your cup!

Another part of taking care of yourself, is calling yourself out on your own excuses. As a PT I’ve heard it all before. I’m not saying that its easy to fit exercise in, or start something new, I’m saying try harder. MAKE it a priority. If your kids needed extra time, you’d find it somehow, so find the time for yourself. Yes, you might find it hard to start with, but you are a mum, show yourself some of that tough love you know so well. There will ALWAYS be a MILLION other things you could be doing, shut that to do list off in your head for at least 30 mins a day and go and do something that your body and mind will thank you for.

So what about tiredness? If you are suffering from extreme sleep deprivation, I truly sympathise with and you are the exception to the rule, but even a 5 min easy walk in the fresh air would do you the world of good. If you’re tired because you’re running around after everyone, you NEED to exercise. Exercise for a healthy body and a healthy mind. It not only decreases your chance of lifestyle disease, it increases your fitness and energy levels so you will actually have more energy to be there for your family. It also boosts your endorphin levels, so you will be in a better mood and have more patience when it comes to dealing with things like number 3’s, fights over who sits where, repeating yourself 500 times a day and discovering how lazy and disgusting your kids can be when you noticed that they have wiped their boogies on the side of a chair!

The fact is, if being healthy and having more energy is something you want, its time to start moving. If you seem to flop in front of Netflix with a packet of biscuits at the end of every night, exhausted, depleted and worn out, don’t you think its time to make a change? You can start slow, you should start slow, Just START. Stop hiding behind your mum card, start taking care of yourself and watch how your life changes for the better. In the end, something has got to give, your needs are just as important as everyone else in the family. When your daughters become mothers, wouldn’t you want them to look after themselves? Be that example to them.

If you need to start slow or ease into it, I recommend you start with my Bikini Newbie program. The workouts are achievable and enjoyable, and kept to around 20 – 30 mins. Your strength and fitness will increase and you will be pleasantly surprised when you start leaning out, toning up and feeling fantastic! Wouldn’t that extra bit of self confidence be the icing on the cake?

Cellulite….BE GONE!

Cottage cheese, hail damage, orange peel, whatever you want to call it, the majority of women have cellulite of some degree.

Cellulite is a layer of fat under your skin that is pushing up through connective tissue. It is more noticeable in women because our skin is thinner than males. It can be made appear worse by varying factors such as hormones, excess body fat, genetic factors, body composition, low metabolism and your lifestyle.

Whilst we all may want to get rid of it completely we need to remember that it is perfectly normal to have some cellulite and that its healthy to have some body fat. It’s easy to be so critical of our appearance all the time and while its ok to want to improve our appearance we should learn to love ourselves and not constantly try to be perfect. Lets concentrate on being fit and healthy and the physical pay offs will come anyway.

There are some things you can do however to reduce the appearance of cellulite (and improve your health)

Reduce body fat. This is may not be the case for everyone but if you do have excess body fat, reducing the amount will certainly lessen the appearance of it. Reducing body fat to be within the healthy range will also improve your health and reduce your risk of many lifestyle diseases.

2) Increase lean muscle mass. By building muscle you will increase your metabolism and burn more fat. Incorporating resistance training/weight training 3 or more times per week will increase muscle tone and improve your connective tissue, thus reducing cellulite. I can speak from my own experience here, that weight training has made a significant difference to my cellulite. I still have it, but its only noticeable when I squeeze my glutes together. If you would like some guidance on how to start resistance training or what to do you can download my programs from www.tenilleduncan.com

3) Balance your hormones. Living a healthy lifestyle and following a healthy diet full of clean whole foods may help balance your hormones. Although estrogen has copped the blame for cellulite in the past, the claims have not been scientifically proven. Other hormones including insulin, adrenaline, thyroid hormones and prolactin are all believed to participate in the development of cellulite. So ensure you try to reduce your stress levels and sugar intake and get adequate sleep every night, it will go a long way to not only improve your cellulite but your health as well.

4) Drink more water. Our body is made up of up to 70% water and we need water to perform just about every function in the human body. We also can’t metabolise fat if we are dehydrated. If we are dehydrated it can impair the function of our kidneys. If the kidneys aren’t doing their job properly it will call on the liver to help do its job. Since the liver is responsible for metabolising fats, this job gets put on hold while the liver works over time to help the kidneys. So if you are wanting to burn some stored fat, ensure you are drinking the required 1.5 – 2 litres a day, more if exercising and in the warmer months.

5) Need an instant result? Fake tan! Cellulite is far less noticeable on tanned skin than skins of a lighter shade. Fake tans have come a long way and you can find some really nice, natural looking tans on the market. Be sure to check the ingredients for any nasty chemicals before you make your purchase.

Food, Tequila and Tan lines

Walking back into my gym on Sunday morning felt great! I had REALLY missed training over the last 2 weeks that we had been in New York and Cancun. I knew it was going to hurt but I was excited to get back into it. There is something about smelling the rubber in my gym first thing in the morning that makes me feel motivated and ready for the workout ahead. After I had scribbled our workout for the day on the whiteboard, my husband and I set up for our first set of deadlifts. I loaded my ‘warm up’ weight onto the bar and pushed out my first set. “OMG!” I panted as I placed the bar back on the floor. “My heart is beating out of my chest! That was just the warm up!” Rip laughed and took my place after loading some more weight to the bar. He didn’t have to say anything, I knew he was struggling too. We struggled through the rest of the workout and HATED every minute of it. The following morning wasn’t much better either. I set out a circuit, mindful of our sore muscles and lack of fitness but once again, we struggled, we felt crap, unmotivated, sore and were mumbling profanities every couple of minutes.

For those that know me, know I LOVE to train. My husband and I get up early most mornings and head into our home gym. It always makes me feel accomplished, fresh, motivated and positive for the day ahead, but 2 weeks off, a lot of indulging and mixed with a bit of jet lag has left us on struggle street.

The last 2 weeks feel like a dream now. We were stellar tourists, ticking off all the main tourist attractions around New York. We ate in the most AMAZING restaurants, eating three courses nearly every night because we were so excited to taste the food – (it was that good), we indulged in famous bakeries around the city, and ate ‘the best pizza in the United States’ and ‘the best ice-cream in New York’, I had a hot dog at a baseball game and tried a pretzel off the street (probably the only thing I didn’t like). Just when I thought I couldn’t eat anymore, we went to Cancun. We stayed at an all inclusive resort which just so happened to have one of the best buffets I have seen. But it didn’t stop there. Enter, the cocktails! While soaking up the sun on a breathtaking, beautiful beach we constantly had waiters come up to us, trying to convince us to have cocktails or “mexican water” aka tequila. It didn’t take much convincing. After all how often are you lying on the beach in Cancun, 6 friends, pinching themselves at the fact that we were even there in the first place. After ALOT of eating, drinking and cracking up laughing it was time to go home.

30 hours later, we walked in our front door and felt exhausted and dreary but also excited to see our children again.

Whilst we are back to reality now, and not feeling our physical best I don’t regret a thing I ate or drank. So many people think that I am a perfectionist with my diet and training but I’m not. I’m just like everybody else. Life is to be lived and if you have an amazing opportunity to try delicious food, or a special occasion to celebrate, do it! Just know that yes, its going to hurt getting back into training and yes it will effect your results, you may plateau or even take a few steps backwards but you have to suck it up and put in the hard work to get yourself back on track. Life will often get in the way of your goals, sometimes for the good, like an amazing holiday or sometimes the bad, like catching the flu, you just have to make the commitment to yourself to make up for it. I know I’m going to struggle through my workouts over the next few weeks but experience tells me I’ll be back to loving it before I know it!

Why you need to start resistance training

So many women are fed up! Sick of trying time and time again to loose weight and keep it off. Then they hit their 40s and sometimes even 30s and they just resort to thinking that they’re ‘past it’. Or they think, ‘oh, I’m a mum now, I can’t do that’. AHHHHH! I just want to hug you all and say, YES YOU CAN! (No matter what your age, 50, 60, 70!) I used to be like that, I tried all the shakes and diets, and when I think back to everything I did to try and ‘feel’ good about myself, I CRINGE! A BIG reason I stay lean and toned all year round is because I lift weights. I don’t lift extremely heavy weights but I do lift weights that are challenging for me. I eat clean MOST of the time and really love healthy, nourishing food, however, I do allow myself to eat treats if I really want them because life is to be lived! I can’t explain how free I feel after years of obsessing over what I ate. I have got to the point of having this freedom because not only I changed the way I thought about food but I also turned my body into a fat burning machine. If you want to boost your fat burning capabilities, resistance training is a great place to start (like the workouts that are in my programs).

More Effective Fat Loss

When comparing cardiovascular exercise with resistance training, resistance training wins the award for the most calories burnt. A huge benefit of weight training is your bodies ability to burn fat during and after exercise. After a session of weight training your body can continue to burn calories for hours and sometimes days after you’ve finished. Anyone that wants to loose body fat and keep it off, should be doing some sort of resistance training.

Boosted Metabolism

As you increase your lean muscle mass your bodies BMR (Basal Metabolic Rate) increases. Your BMR is the amount of calories your body burns at rest. So by having more lean muscle mass you are burning more calories even before you add activity.

Better Tone

So many girls opt to reducing their calories to dangerously low levels trying to attain a lean, toned figure. I spent years doing this, but you don’t end up with the shape you’re after. You end up being what has been nicknamed ‘skinny fat’, meaning by over dieting your body has just wasted away muscle, which makes you smaller in size but not necessarily lower in body fat, healthy or getting you the results you were after. If you’re a smaller size and still feel like your carrying too much fat, it could just mean that you need to stop dieting and start training and eating to build muscle. This will give you a beautiful shape and rev your metabolism to burn fat. I restricted calories for years! I hated my bum, I had it in my head that it was fat so I would try anything to loose weight. No matter how much weight I lost though I was never happy with my butt. I could never seem to loose the saddlebags. Not only did I feel tired and just yuck, from starving myself I didn’t get the results from all my deprivation. Once I started to eat more, feeding my muscles and incorporated resistance training, I was amazed at my booty transformation! It completely changed shape, it was more perkier and I lost the cellulite I had. So if you’re after tone, its time to pick up some weights.

Noticeable Progress

When I was younger my family used to make fun at my lack of strength. They would all burst out laughing when my hand would shake profusely while I lifted the teapot off the table to fill my cup! Now, I always get a sense of achievement when I lift a weight that I never thought possible. It’s very rewarding and it really shows how far you’ve come. You will notice how everyday tasks become easier, especially when pushing a full trolley through an uneven carpark!

Health Perks

Resistance training comes with so many benefits for your health. It prevents cardiovascular related diseases, lowers blood pressure, reduces anxiety and depression, lowers your risk of breast cancer, improves cholesterol, improves balance, improves sleep quality, decreases PMS, increases energy and it also helps preserve bone and muscle loss as we age, decreasing our risk of osteoporosis.

If you are thinking that you can’t do it, that you’re too old, too weak, too *insert excuse here* you just need to start at your ability level. I was extremely weak when I started, and if I can do it, you can too! So what are you waiting for? Download my program today and start taking action to get strong, healthy, fit, energetic and confident in your bikini!

NOTE * You will not get bulky, I know you are concerned because you have seen girls with a lot of muscle, maybe too much for your liking, but they train SO HARD, and eat a VERY specific diet to achieve this. Don’t miss out on the benefits of weight/resistance training because of this fear.

Achieving Success Requires Patience and Persistence

Lets face it, we now live in a world where we have become so used to having everything RIGHT NOW! Long gone are the days where we layby items, paying them off as we can afford them, these days it’s just thrown onto a credit card and taken home that day. If we want to know something, we just whip out our phones and ask Siri. Even the food we eat has become more convenient and more instant. It’s no wonder we have become so impatient and less persistent. When was the last time you stood in a queue? How did you feel? I bet most of you would’ve felt agitated and frustrated.

This is SO relevant to health and fitness. How many products have you seen that promise INSTANT results? Their claims just seem down right outrageous at times, but because we reeeeeally want abs in 7mins or to drop 3 dress sizes in 30 days we seem to convince ourselves that “it’ll work this time” and the girl in the picture definitely got her body from drinking that detox tea, and if it worked for her, it’ll work for me! Well here is the hard, honest truth…. The girl in the picture worked hard and ate healthy consistently to get to her body, then scored a modelling job. Companies know how impatient and desperate we have become, so they use clever marketing strategies to pull on our emotions to get us to buy their products. Deep down, I know, you already know this but sometimes we just need reminding. Girls, do not fall for the empty promises because all it’s doing is draining your wallet and making you feel defeated. It becomes another failed attempt at reaching your goals which starts to create self doubt. Trust me, I’ve been there, and done it many times. It barely ever works and if it does, you’ll either gain health problems from it or, because it’s not sustainable, all the weight goes back on plus some. If it sounds too good to be true, it probably is.

There is a saying that states that ‘you are a product of your routine’ and I love it because its so obvious but it also urges you look at your lifestyle and your goals. What are you doing CONSISTENTLY to reach your goals, even when you’re not seeing instant results? It could be anything in your life, not just health and fitness.

The people that do the right things consistently, have persistence (even when things aren’t going to plan) and have more patience, are the ones who achieve success. Almost always, there are bumps in the road, don’t give up, dust yourself off and keep going because you’ve only failed when you quit trying.

If you need help to achieve that tight, toned body you’ve always wished for and you’re ready to make a commitment to yourself, you can download my ebooks here. They are full of everything you need to know to start taking action today!

WHAT YOU GET

4 weeks of workouts

4 weeks of meal plans

Goal setting advice

Loads of education to help you reach your goals – I cut through the lies and myths and provide easy, science based explanations on how to lose body fat and keep it off.

BONUS beauty section to polish off the new you

YES, my programs will give you results, but it will require you to workout consistently, and make good healthy decisions everyday. You will have to work harder than sipping on a cup of God knows what, but I promise you, it’s achievable and it will be worth it!

Love Tee xx

Carbohydrate Timing and Fat Los

Carbs…. What’s the big fuss?

I’ll try to keep this short and simple, as I know how time poor we all are, but I feel this is really important for you to know if you are trying to lose body fat. A more comprehensive explanation can be found in my e-books.

When we consume carbohydrates, think breads, potatoes, sugar, rice, pasta, dried fruit and chocolate, our body converts them to glucose. Too much glucose in our bloodstream can be toxic so we produce a hormone called insulin. Insulin takes the glucose out of our blood, but then it has to store it somewhere. It can go to 3 places; our muscles, our liver or our fat cells.

Normally our muscles have full glycogen stores unless we have just trained and our liver can only take a small amount, so you guessed it, that leaves our fat cells. Dang! How can we combat this you ask? Carbohydrate timing has become increasingly popular recently, and its based on the knowledge that if we eat carbs straight after training (within a 2 hour window) the glycogen in our blood will replenish the glycogen stores in our muscles, instead of storing it in our fat cells. Can I hear an Amen! It also helps your muscles to recover from your workout.

Carbohydrates are important for energy and they also play a role in recovery so we shouldn’t avoid them. I’m like most people, I don’t measure out my macronutrients or count calories, I just make sure that at least one meal a day has no starchy carbs. Doing this gives your body’s fat burning mechanism a chance to turn on so you are burning fat for energy.

So to wrap up, have most of your carbohydrates straight after training, have a meal without them and have a small amount with your remaining meal. On your training days you can have slightly more and on your rest days decrease your carbohydrate portion and increase your protein.

If you would like to purchase my ebooks full of helpful information on how to melt body fat and create a tight, toned body, 4 weeks of workouts and recipes, I’d love to help you. You can download them here.

Love Tee xx

Newsletter

sign up to get the latest news, free advise & updates