The perfect body and social media

Probably crossing the controversial line again today, but I think it needs to be done.

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How many of us follow people on Instagram that we are jealous of? Their hair, their legs, their face, their money, their insanely low body fat, their car, their dog, their toe nails.. You know where I’m going with this. Now, there is nothing wrong with a little bit of inspiration, but you can’t deny that if you’re having a bad day, and you’re constantly bombarded with pictures of seemingly perfect people with perfect lives, it’s not going to do anything but put you down.
I’ve told you before that to boost my self-esteem, I unfollowed people that made me compare myself to them, and only followed people with positive inspiration. However, lately my feed has somehow become this vicious circle of people who appear to be perfect. Add that to a 13-hour working day, not having worn makeup in weeks, yet again eating breakfast in the gym changing rooms, body fat slightly higher than what it used to be, and yet another day of wearing gym clothes and a hoody, – and voilá, one depressed Marita.
It is SO easy to put yourself down, based on what you see other people do. When I was younger, I’d always argue with my mom and say that it was unfair that I wasn’t allowed to do whatever, because “everyone else was doing it”. My mom would say “but we are not everyone else.” And she’s right, we are not everyone else. We all have different struggles, different lives and different priorities, but we need to understand that not everything we see online is the truth.
Let me show you an example.

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These pictures are taken on the same day, however in one, I dare say it pretty much looks like I have an eating disorder. We choose the way we want other people to view us, and let’s be honest – if I posted that picture on any social media, everyone would be on my back. But that’s not what I look like every day. I have a normal body, I exercise 6 days a week, my body fat might be a bit lower than others, I might eat healthier than most – but I am not sick, and I don’t want people to associate me with a negative thing.
Victoria’s Secret recently published an ad featuring their airbrushed angels, titled “The Perfect Body”. What kind of a signal does that send to the rest of the girls in this world? That ad has nothing but one body type, suggesting that that is what we should all strive to look like! There is so much more to this life, than being skinny. Being healthy is what we should strive for, not looking a certain way.

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We need to understand that the way other people choose to present themselves, doesn’t necessarily mean that it’s the way their life really is. You know those girls on Instagram with perfect lives and perfect bodies, and their 100 000 followers? They’ve made their body into their living. They are basically paid to look like that. So are models. And fitness girls. Great for them, and great for us if we can get inspired to stay healthy from that. But we need to be weary of it becoming an obsession.

I guess my point is, it is easy to pretend online. Good lighting, whether you take the picture when you get out of bed, after a workout, or after dinner, makes a massive difference, and let’s not forget – genetics plays a huge role in where you store fat. Hard work pays off, there is nothing wrong with trying to inspire, or getting inspired. But please don’t believe everything you see online. It has a tendency of getting to your head.

The different phases of exercise

I haven’t always enjoyed exercise. Always been active, yes, but let’s just realize that it took solid work to get to the point of wanting to exercise.

Everyone else is doing it

Growing up I did figure skating (and attempted a rather poor soccer career – only went for the post-training ice-cream), but when my knee set a stopper to that, I had to start doing something else. Bring on the spin class, pilates and the 20 minute jogs around the block.

I did spin classes every friday after school because all my friends were doing it, and I absolutely hated it. Had to catch the bus back home, and to get to the bus, I had to walk past the grocery store. What did they have in the grocery store? 5 chocolate bars for $4. Did I eat all of them on the way home? Yes.

Signed up to do pilates every thursday night with my friends. Had to walk past a candy-shop on the way there, bought an entire bag of candy to eat in the car home, ’cause pilates burns sooooo many calories.

Then I decided I was going to become a runner. I used to tell the boys living around my house that I was going to go for a run. “Yeah riiight,” they’d slam in my face. So of course, I had to go. Turns out, running was really hard, and keeping a consistent pace so that it would look like I was running when I went past their house was really hard. I also had to go past their house on the way back, so I had to make it look like I had gone very far, and had to be gone for a while. Did they ever really notice that I was out running? No.

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I want to impress

Moved away to do the IB diploma, met people who went to the gym wearing LEGGINGS. Up until then I had been wearing big Manchester United t-shirts and sweatpants. I thought leggings was extremely weird. But then peer pressure got me, and I (that be my parents) invested in a pair of leggings that I used to wear, aiming to burn 100 calories on the treadmill followed by 30 minutes of ab-exercises and maybe a bicep curl or two.

Squats with a medicine-ball in the back left me sore for an entire week, but the trainer I had told me doing them 3 times  a week would make me look hot. Potentially also did a group class of yoga. Made sure I looked reasonably good going to the gym, wore makeup, brushed my hair. You know. Spent a fair amount of time staring at the fit guys a couple of years above me training in the same gym. Followed up the MASSIVE GYM SESSION by either baking a cake, or buying cake at school. Still attempted going for runs past hot guys’s house, or said yes to going for runs with my ATHLETE friends – always a bad idea.

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Fanatic

Moved back home to have a gap year. Still oblivious to the fact that diet plays a huge role in losing weight, and nibbled on candy and cakes at work, despite eating fairly healthy meals. Got a car, joined the local gym. They had a list up saying who had been to the gym the most each month, and I made it my goal to get my name up there.

Was still a big fan of numerous ab-exercises, but slowly got the interest in compound exercises using more than one muscle group at once. Read somewhere that intervals were the way to burn fat, and started running them every other day. This is also when I got interested in split-programs. It took a few months, and my name was up on the list. Still obsessed with wanting to look hot, I decided I wanted to be on the top of that list, i.e being the one with the most visits. Christmas came around, and guess who’s name was first? Yeah that was mine. Big mistake, because now I had to keep it up there. Pretty much went to the gym every day, however despite getting stronger/fitter, my diet was out of whack and I had no idea what I was doing. Spent most of my weekends being stupidly drunk in a club.

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New conditions

Moving to Australia was a big step in my life, and I was determined to keep my fitness level up. Let’s just say that I spent the first 3 weeks being drunk and eating crap food, and when I went for my first run it almost killed me. Probably spent most of my first year here swimming in alcohol, to be honest. I did still exercise as much as I could, but the focus was still on looking good. Joined a new gym full of massive bodybuilder guys, tried to impress them and voilá, tore something in my lower back (that is still affecting my exercise today massively, lesson learnt). After a bit of money thrown at the physio, I decided I was sick of feeling shit about my own body.

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Lifestyle-change

And here we go, my favourite part of the journey. I changed my diet, was still obsessed with going to the gym, but started noticing how different the body reacted to various types of good and bad food. It’s been a struggle, and what really started with yet another quest to impress someone has now turned into my career.

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I used to laugh at those people saying exercise gave them more energy. I would even argue, “but you are exhausted after exercise, it drains you.” But now I understand. Exercise gets you through the week, it gives you something to focus on when you are tired, and it gives you motivation to master something new. I still hate spin-classes, but I’m open to trying one. Having worked my ass off trying to make a living as well as studying full-time, exercising hasn’t always been easy to fit in, or even been a thing I’ve wanted to do. But I’ve still maintained 6 sessions a week.

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And now that I’m done studying and spend some time in an office, in front of a computer? My back KILLS. No wonder office-rats out there have back problems! But guess what, I leave the office, drive to the gym (or park), thinking about how my back aches and how I really only want to go to bed, but then I get to the gym, start exercising, and the back pain is gone. Exercise has become something that I need to keep my body going, it clears my mind, and I ALWAYS feel better after. Even if I don’t come home drenched in sweat.

I use food to nourish my body. So that it can live a 15-hour working day. So that it can recover after a gym session. So that I can get up at 5 every morning and not wear makeup, because my skin still looks fine. So that my body can recover quicker when I’m going to need another knee surgery. It’s no longer all about looking good, it’s about feeling good. And I really hope you all get to experience that one day. Exercise and nutrition is medicine, start healing your body the right way.

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Ps. Sorry that it’s been an entire semester. Turns out that working 3 jobs and finishing your last semester of your degree takes up a bit of time.

Somewhere only we know

Thought I’d just show you why I love my job, and why I don’t mind 13 hour working days anymore. Getting up at 5 is all worth it when you get people like this to hang out with.

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Or when you have clients who swear at you for an entire hour, yet hug you and laugh at you as soon as the session is over. It’s for sure nothing like spending 13 hours in a supermarket, time flies!

Anyway, my lack of motivation has turned into a slight motivation again. A beach-weekend away and a killer hill-sprint session was all I needed.

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And should you wonder what a face in pain looks like after 10 competitive sprints with someone who beats you even when he let’s you get a head-start, let me enlighten you

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That was monday, my legs are still very much in pain. In fact, I have to physically move them with my hands when I sit down and want to get anywhere. Tough life.

I’m lucky if I burn between 300-500 calories during a 1hr session with myself, but these sprints…. a 7 minute light warm-up jog and 10 hill-sprints aka 25 minutes all together smashed out 400 calories all by themselves. I guess I’ve realized that I work a lot harder around people that I either want to impress or people that I respect because they are better than me.

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Also had a proper body composition scan done, and I guess I should give myself a tap on the shoulder because I am way above average. Low fat, muscular body type, well hydrated, protein and mineral levels are optimal and my biological age turned out to be 20. All this has now given me motivation to keep improving my body, work on all the…inaccuracies that I know I walk around with, and fill out the low body fat with strong muscles.

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On another note

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No one has time. Ever. There’s so much other stuff that people tend to prioritize, but why would you not prioritize your health? You’re stuck with your body forever, and you might as well make the effort to make it the best version it can be. Imagine ten years from now, when that back-pain has worsened, when your spine is twisted because you didn’t strengthen your core and you walk around with headaches all day because the past ten years you’ve been sitting in front of your computer, your TV and your Xbox, eating crap, processed food because that’s where your comfort zone is found. MAKE THE DAMN TIME. I work at least 20-25 hours a week, I’m in the last year of my degree – and if I can make time, if Barrack Obama can make time – then so can you. Get out of that comfort zone.

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photo 2 (6)And for God’s sake – eat the right food. Stop poisoning your body. I’ve forced the boyfriend and my housemate to join my 8 week health-kick. No more frozen yoghurt every weekend no matter how sugar-free and dairy-free it is. Pick one bad habit that you have, and get rid of it for the next 8 weeks.

 

 

 

 

No one has time, we make time

If anyone is wondering how that post-Christmas workout deal was working for me the first couple of weeks..IMG_5653

Yeah, I struggled. But it’s a matter of making it a routine. I know Monday means intervals, so I put my shoes on and I do it. I know Wednesday means high-rep leg day, and no matter when I have clients that day, I make sure I get it done. If Beyonce has 24 packed hours and manages to get a workout in, then so can I. We all get the same 24 hours, we just have to MAKE THE TIME.

IMG_5680Death on the way out of the gym after leg-day.

Melbourne has been fortunate enough to have a couple of heat waves, and there’s not any other place to be than the beach or directly under the aircon. When I was little, going to the beach typically meant getting ice-cream and mom bringing snacks – and I still associate the beach with that. But, considering that I will spend the entire day at the beach every day if I get the chance, that  can’t happen. Chopping up vegetables and putting it in a box isn’t hard, which means eating healthy on the go isn’t hard either. Planning, planning and more planning.

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I’ve also been practicing making rice paper rolls, let’s just say.. I’m no pro.

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The past week has been spent at work. 12 hours. Pretty much every day. Does that stop me from exercising? No. Does that stop me from eating healthy? No. Okay, so it might help that my job is to spend time in a gym – but, I still have to make the effort and actually make time for the workout. Let me just tell you right now that exercising doesn’t exactly appeal all the time when you’ve been on your feet all day, forcing other people to push through a workout. And I’m surrounded by heaps of restaurants, but I still choose to prepare my own food and bring it – that way I know what I’m eating, and I’m saving money.

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I also happen to have a fully booked week coming up with early morning workouts, work induction in the middle of nowhere, and clients at night. Which means I will be roasting vegetables and baking power cookies (oats, banana, nuts, seeds, peanut butter and egg) to simply bring along. It doesn’t get easier.

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We went away last weekend, and managed to put in a bit of incidental activity. Exercise doesn’t always have to be about going to the gym and doing bicep curls – sometimes all it takes is a little bit of fun.

IMG_5709(don’t ask, Canadians have a weird way of doing this..)

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Today is Australia day, and I wish I was out getting blind with everyone else (going on sober for over a month right now – jeez) in the perfect summer heat, but some Norwegians actually has to be responsible and get organized in terms of work. Our apartment turns into a sauna even with the aircon on, so I’ve made myself a smoothie bowl and I’m enjoying my own company. The tan I’ve built up is for sure gradually disappearing.

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Okay, another rambling blog post – but sometimes that’s all I’ve got. We made cauliflower crust pizza (you know you’ve got a good boyfriend lined up when he gets excited when you suggest cooking a pizza like that) this weekend, and just to mess up my original breakfast of oats and eggs, we combined it and made an.. oatmeal cake (and ate it before I took a picture).

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I’ve never been a person to make New Year’s resolutions, but this year I decided to do it. No ‘I wanna lose weight’ or ‘I’m gonna eat healthy’ bullshit, you need to be more specific than that.

I’m going to improve my core strength. It’s terrible, and I hate working on it – which means I have to. Particularly after having played with the boyfriend and an ex-marine at work (find the video on Instagram), I’ve got nothing on them, and I really wanna look cool in the gym too. I’m also going to start incorporating using the TRX into some of my workouts, as that requires you to constantly stabilize your core.

No shopping of gym clothes until my birthday. I tend to justify hanging out at the Nike shop a little bit too much, and I just have to realize that I’m broke, and that if I want to do all the things I want to do this year, I have to be wise.

And lastly, foam rolling and trigger-pointing. I’ve had extreme head aches twice a week since I was about 12, and no one has found a solution to the problem – other than drugging me to sleep. I’m sick of taking painkillers, and I’m sick of headaches. Releasing toxins from the muscles by foam rolling and applying pressure to trigger points with that spiky yellow ball will hopefully be the solution. When it comes to foam rolling, frequency is more important than duration, so I’m trying to get it done no less than once a day, but preferable 2-3 times a day. It is probably the most painful thing I can think of.

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Also, if you’re still wondering why you should limit your sugar intake – read my article about it here.

And I’d like to congratulate my dad’s girlfriend’s daughter, Kristin, with a gold medal in the Battle of London Crossfit – let’s just say that you know you have a strong core when you can do this

The efficient 7 minute workout

Man, waking up at 5 to go to bootcamp is sooo much easier when you know the day ahead is going to bring 28 degrees and time at the beach. We did a circuit of all the things I suck at, and I’ve gotta say that my lack of upper body strength is slowly changing for the better – I no longer collapse doing push-ups, and my back has stopped struggling as much when I do leg-raises. There’s hope for everyone.

Rather than focusing on how much weight you want to lose in a certain period of time, why don’t you focus on reaching an exercise goal? Like finally doing push-ups on your toes, doing a certain amount of weight in a certain type of exercise or maybe running 5 kilometers in less than 30 minutes.

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The Colour Run a year ago.

PT-Daniel has given us a 7 minute workout that anyone can do at home. No equipment required. You might be thinking that yeah we read about this in magazines all the time, it doesn’t work. Well, it has, in fact, been proven to be just as sufficient as a weights session or a run – the key is that you have to do it right, you have to suffer for the results. No pain, no gain, right?

These exercises have to be performed at a high speed, 10 seconds rest between and with full focus to gain the benefits. You should be at a level of 8 out of 10 when it comes to discomfort. Spend 30 seconds on each exercise.

Jumping jacks

Wall sit

Push-up

Abdominal crunch

Step up on chair

Squat

Triceps dip on chair

Plank

High knees running in place

Lunge

Push-up and rotation

Side plank

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So how about you make this your goal for the next couple of weeks? It’s only 7 minutes. Do it three times a week. Or like my housemate Line, who has a thing for home-workouts, do it at night before you go to bed. She went from not doing proper push-ups at all, to simply telling herself she could – and so she did. Maybe make it a goal to see how many repetitions you can fit into each of the 30 second intervals the first time, and after 2 weeks see how much you’ve improved? Exercise is supposed to be fun!

We also got given a 7-day food plan, and I’m not going to share that whole thing with you, but in simple terms, what every meal has in common is a lean protein sourcevegetables and a moderate intake of good carbohydrates (remember, fruit, vegetables etc have carbohydrates too). Look at any food pyramid (part from the Norwegian, for some reason Norwegians are encouraged to eat a lot more bread/grains than what I consider necessary) and they will most likely all suggest a high intake of vegetables as the first priority. People tend to think that the low-carb/high-fat diet is all about eating butter and bacon, but the point of it all is an increased intake of vegetables. Yes, because carbs are cut, they substitute it with a bit more fatty food, but vegetables are still the main priority. Same for the paleo-diet, vegetables first, then lean protein.

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Even I (who can’t cook meat at all) manage to eat a protein source with every meal. Oats w/peanut butter, banana and eggs for breakfast, a salad/stir-fry/soup with nuts/egg/beans/chickpeas/chicken/fish for lunch, roasted vegetables/salad/soup with egg/meat/chicken/fish/chickpeas/veggie burgers etc etc for dinner. It’s not hard. And if I go all vegetarian (which typically happens… most of the week) for a couple of meals with no particular protein source, I make a protein-brownie or a protein-smoothie for dessert.

Basically, by making vegetables, fresh fruit, healthy oils/fats, legumes, lean protein and proper whole grains the basis of our diet, we are good to go. Refined carbohydrates, processed sugar, food with way too much added sodium (aka pre-made anything in the supermarket) and dairy products should be a minor part of what we eat (I think) as we can manage perfectly fine without them. It’s just a matter of choosing wisely and showing some willpower. You are fully capable of walking past that isle of potato chips, chocolate and lollies at half price.

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Another thing that the food plan points out is how much food you need to eat to build muscle. 5 meals a day, all pretty much looking like my dinners. Minced beef with vegetables for breakfast, I mean, come oooon. Building muscle basically means you need to eat more than you typically burn each day, but of the right food (surplus). You won’t build muscle eating white rice and drinking protein shakes all day long. In turn, leaning down and lowering the body-fat means you have to cut the carbohydrates, eat a little bit less than what you burn (deficit), but again – of the right food. Eating 3 apples and 5 oranges a day won’t do anything, but leave you starving and tired. Eat appropriate to your lifestyle and your goals. Eat to protect your inner organs and enhance the functions of your body. It’s not as hard as it sounds.

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Why consume dairy in smaller amounts?

While doing my PT studies, they keep reinforcing that exercise without the correct diet is.. well, pretty much pointless. Like my dear Norwegian Tonje said yesterday, you need to fuel a car to drive it. And for some reason, that comes as a surprise to many. I’ve said it before, and I’ll say it again – you can’t out-exercise a shit diet.

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Probs taken with 3 months between each, the first in November 2012, the last one in May 2013.

When I was visiting Norway in June/July (can you believe it’s November already?! I feel as if I was drunk at a Norwegian festival last week) we did tests for my diet. Everything was really good, part from… the dairy. Do you drink a lot of milk?, they asked. No, I said. Cheese? Not that much. Yoghurt? Ehhhhhhhhh, sort of maybe possibly greek yoghurt with apples and cinnamon every day as a snack. Yeah, you have to quit that, they said. Not just once, but several times, was my intolerance to dairy pointed out. So I had to go cold turkey and just end it all. No more greek yoghurt. Yeah I consume dairy now and then still, and it usually makes me feel sick, but it’s never the base of any of my meals.

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  • Cow-milk does not reduce fractures or strengthen your bones, there exists no scientific proof for it being a benefit – research has actually linked the consumption of dairy to a possible 50% increase in fractures. Countries with lower rates of dairy consumption also have the lowest occurrence of osteoporosis, whereas countries consuming the most dairy (Europe, Australia and USA being the worst) have the highest rates of hip fractures in the world. Researchers explained that animal protein, unlike plant protein, increases the acid load in the body. An increased acid load means that our blood and tissues become more acidic. The body does not like this acidic environment and begins to fight it. In order to neutralize the acid, the body uses calcium, which acts as a very effective base. This calcium, however, must come from somewhere. It ends up being pulled from the bones, and the calcium loss weakens them, putting them at greater risk for fracture. Vitamin D is way more important than calcium in terms of preventing fractures (however, calcium supplements alone – aka no dairy, have a proven effect on reducing the risk of colon cancer).
  • Dairy is linked to cancer and heart disease. It may, in fact, increase the risk of prostate cancer by 30-50%. In order to increase milk production, cows are given the bovine growth hormone (rBGH) – a man-made or synthetic hormone which increases blood levels of the insulin-growth factor 1 (IGF-1) which promotes inflammation and the higher the level of IGF, the higher the risk of developing cancer. Dairy is also high in saturated fat and cholesterol, which increases the risk of heart attacks (and adds unwanted cellulite to your body).
  • Dairy also contributes to other health problems, such as allergies, sinus infections, diabetes 1, acne, ear infections, anemia in children ++.

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Science agrees that it is better to obtain calcium, potassium, fats and protein  from other potential food sources, such as fruit, vegetables, whole grains, nuts, seeds, beans, seafood etc, as our bodies aren’t made to digest milk regularly.

Again, I’m not saying you have to quit anything. I’m not saying you should substitute everything dairy for soy (because too much soy is for sure not good either). But maybe give a couple of dairy-free weeks a go, and see how you feel? I dare bet that you’ll feel a difference once you try dairy again.

Simple tips for staying healthy every day

I keep thinking that everyone are aware of what the healthier option of different kinds of food is nowadays, but when going grocery shopping I tend to realize that that isn’t the case. Seriously, the amount of shit food people buy is amazing. Most of you probably do know what I’m about to tell you, but for those who don’t – here you go;

  • Choose the complex carbs. Eating white rice, pasta, bread, cereal etc is like eating paper – there is no nutritional value at all WHATSOEVER. The high glycemic value (GI) makes your insulin levels spike quickly, only to let them drop again and you feel low in energy and just as hungry. They are high in empty calories and do not help your digestive system in any kind of way. Wheat has no benefits.

Let me show you the difference between Australian bread and Norwegian bread.

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So choose whatever contains the most fiber. Or bake your own bread or Norwegian Knekkebrød (crisp bread). Choose oats (WITHOUT ADDED SUGAR) over any other processed cereal. Wholegrain pasta still contains a lot of wheat, but is better than the normal white pasta. If you wanna go crazy (like me), choose buckwheat or quinoa pasta. Wholegrain rice, black wild rice, quinoa, buckwheat, couscous (now and then), lentils, chickpeas, beans, POTATOES instead of white rice.

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  • Eat more vegetables. Make vegetables the main ingredients of your meal. You can pretty much eat unlimited amounts of greens for any meal, as they are low in calories and high in everything else.
  • Think lean. Choose lean protein options. Sure, pepperoni is amazing on anything, but it’s not particularly healthy in terms of fat, salt or.. content. Make chicken, turkey, fish (tuna, salmon, mackerel, basa fish, scampi) and lean red meat your protein source.
  • Be creative in your protein choices. Soy-products like tofu and quorn, greek NATURAL yoghurt (any yoghurt with added flavour is also packed with sugar), cottage cheese, beans, chickpeas, lentils, eggs (eggs are great!), nuts, parmesan cheese.. They all contain protein. In fact, there’s a little protein in pretty much everything that is natural.

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  • Increase your omega-3 intake. In other words, eat fish. Fish has fat that will help your skin, nails and hair look good, it’s low in calories, it’s filling, it’s high in protein and vitamins. Fish is high in Vitamin D, which is needed for your body to take up calcium (if you drink milk/eat dairy, this is particularly important as your body will need the Vitamin D to use the calcium to its benefit – otherwise you’ll be left with brittle bones). I know that this is one of my struggles, so in addition to attempting (all we can do is try) to eat fish at least once a week, I take omega-3 supplements twice a day.
  • Reduce your refined sugar-intake. Avoid food containing things you have no idea what is. Don’t eat biscuits, ice cream, canned fruit, candy, cake etc on a daily basis – those are meant to be an occasional snack, not a part of your diet. Don’t buy juice, soda or cordial, they’re all packed with sugar. Eat at least 5 different kinds of fruit a day to combat your sugar-cravings and provide your body with the needed vitamins.

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  • Eat the right fat. Olive oil, flaxseed oil, coconut oil (the body does not take up the saturated aka bad fat from coconut oil), avocado, nuts (unsalted, preferably not peanuts), fish, etc. NOT chips, anything containing palm oil, or anything high in saturated fat. We don’t want blocked veins, right?
  • Hydrate! Your body needs enough water to carry out all its responsibilities and functions. If your body doesn’t get enough water, it will re-use whatever water is left in your already digested food – and we don’t want ‘contaminated’ water helping the regulations of the body, do we?

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  • Swap your daily caffeine for green tea/herbal tea. Green tea contains heaps of antioxidants and doesn’t stain your teeth. Drinking one coffee with milk and sugar every day on top of your daily intake of nutrition can make you gain about 5 kgs in a year (due to the milk and sugar, obviously).
  • Cook your own food. It’s not hard. It doesn’t require much energy. You can control what you put in your body. And you’ll have leftovers to eat for lunch or to freeze.

Remember to EAT ENOUGH. If you store good food – you will choose to eat the good food. It’s easy.

Oh, and should you wanna know what happens whenever I eat crap food. This is the result of three pieces of brownies. Not cool.

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