Personal Training Gold Coast, Weight Loss, Personal Trainers

Food Diary

Are you a grazer, a binge eater?  Do you find yourself forgetting to eat?  Having a hard time losing weight even with all the exercise you are doing?  A food diary is a great tool to help keep you or get you back on track.  Try writing down everything you eat for the next three days and you’ll be surprised by what you find.  Be honest and as accurate as possible, recording the amount, timing, your mood and where you are while you’re eating.  For example: Breakfast-6 am, ½ grapefruit with ½ tsp sugar, 1 cup cereal with ¼ cup low fat milk, 1 coffee with 2 sugars and 2 tbsp full cream milk – sleepy and hungry.  It doesn’t have to be pretty and the easier it is to do the more likely you are to follow through.  Write it on a scrap of paper or whatever you have available.   It is a great tool to help keep you accountable and point out the hidden calories that you didn’t even realize you were eating.  Tally up all the sugars and extra you’ve been eating at the end of the week and you may have found the reason for that stubborn weight gain.  So, to get back on track today, start keeping a food diary.

Quick and Easy Lifestyle Changes

Exercising in ½ hour or 1 hour blocks of time is great but it isn’t always feasible.  We all know how busy life can be and getting to the gym a few times a week may be all you can really fit in.  The good news is that there are lots of little things you can do on a daily basis that will increase your activity level and burn extra calories throughout the day.  Try incorporating a few of the following into your daily routine:  take the stairs rather than the elevator, park at the far end of the parking lot at work of the shops, get off the train one stop earlier and walk the last few blocks to work.

When is the best time to workout?

Really, the ideal time of day to workout varies from individual to individual. Pick a time that best suits your schedule.  If you work late and like to sleep in, trying to stick to an early morning exercise schedule is going to be hard.  Alternatively, if your days are full, an afternoon workout may be the last thing that you want to do after a busy day.  In this case, getting your workout in before you start your day gets rid of all those afternoon excuses.   Most of us have a hard time fitting exercise into our busy days, so weather you schedule it for the morning, afternoon, or evening, I’d just focus on putting the time in when you can.          

Walk and talk!

With the summer weather fast approaching; why not take advantage of all the beautiful parks and beaches that the gold coast has to offer?   Grab a friend and go for a walk rather than heading out for a coffee or lunch.   Or, if no one is available, catch up with a friend on your mobile while you walk and talk.  There are lots of east ways to get active.  Talk to your trainer if you’re stumped for ideas.   They’ll be more than happy to give you some suggestions.