Kieran Daley Training and Health

Watch what you eat!
There are heaps of different diet tracking apps, and they're all really useful for making it easy to keep a food diary and understand the total calories you're consuming. This is one I really like because it lets you scan barcodes and automatically loads all of the macronutrient information for the food you're eating. Give it a go and let me know what you think!

I'll be signing autographs in-store next week haha.

What are you doing each day? Keeping track of your activity can be a challenge but it is an important part of understanding your diet and energy needs. There are some great products and apps out now that make it easier - if you have an iPhone 6, check out Motion X 24/7, or otherwise products like Fitbit are great for recording your activity, sleep and weight. It's also really useful to build up a history of your health data - and the best part is these apps do it all automatically. It means you can then have really specific discussions with your trainer and achieve great results faster. Have a go and let me know what you think!!

Do you know how much fuel your body needs each day? Start by calculating your basal metabolic rate (BMR) - this measures the energy your body needs at rest. I've posted an easy calculator for you to try. In the coming days I'll show you how to include energy requirements for the training you do, and also how to track the calories you're putting into your body.

http://www.mydr.com.au/tools/basal-energy-calculator

Basal Metabolic Rate Calculator - myDr.com.au Use the basal metabolic rate calculator to find out how many calories your body needs at rest. Input your height, weight, age and gender to find out how many calories your body needs.

Some food for thought over the weekend!!

http://mobile.news.com.au/lifestyle/food/calorific-app-shows-what-200-calories-of-different-foods-looks-like/story-fneuz8zj-1227126887438

mobile.news.com.au

Today's tip is about the importance of diet. There's a saying that bodies are made in the kitchen and honed in the gym - and I reckon it's a pretty accurate saying. It's important to fuel your body with the right foods - but also only with the fuel it needs. Obesity and fat storage arises when we consume more fuel than we need - no matter how hard we train. Simple as that. The best way to address this is to go back to basics - understand what our body needs in the way of fuel (its basal metabolic rate or BMR) and to understand what we are actually consuming (by keeping a food diary). In the coming days I'll post some helpful links to BMR calculators and food diary apps. It's important to gather the data first and to think about your goals - you can then work out diet and training strategies to really help you achieve those goals. That's what I'm here for!

Today's training tip is about the basics of boxing. Boxing is a great way to improve fitness, coordination, confidence and wellbeing - but it's really important to get the basics right. Today we will look at the boxing stance and the two key straight punches - the jab (leading hand) and cross (rear hand).
Stance: stand with your feet shoulder width apart, and take one step forward with the foot of your non-dominant hand (right handers - left foot forward. Left handers - you're called southpaws - right foot forward). Place your weight on the balls of your feet, bend your knees and get ready to throw some punches!

Punches: start in your guard position with your fists clenched, wrists strong (curled towards your inner arms) and hands up beside your head. Your fists always come back to this guard position - don't let them drop!
Jab: extend your front hand, rotate your shoulders to drive your hand forward, strike the bag, and rotate your shoulders back to finish the punch in your guard position.
Cross: same as for jab but use your rear foot to drive the rotation of your body. This is a strong punch.

Combine: start putting the two punches together: use the rotation in your shoulders from the jab to drive an opposite rotation for the cross - and then return to guard position.