Savage Fitness Personal Training

Three common pregnancy myths are

:​​​​​​​​​​​​​​​​​​1. Eating for Two: One prevalent myth is that pregnant women should eat significantly more to support both their own needs and the growing baby. However, the reality is that during the first trimester, calorie intake doesn't need to increase at all, and during the second and third trimesters, only a modest increase is necessary—roughly 200-300 extra calories per day.

2. Avoiding Exercise: Some people believe that pregnant women should avoid exercise altogether to prevent harm to the baby. In fact, unless there are specific complications, moderate exercise during pregnancy is usually safe and can have numerous benefits, including improved mood, reduced discomfort, and easier labor.

3. Predicting Gender with Symptoms: Many old wives' tales suggest that certain symptoms or cravings can predict the gender of the baby. For example, the belief that craving sweets means you're having a girl or craving salty foods means it's a boy. However, there's no scientific evidence to support these claims. Gender is determined by genetics, not by pregnancy symptoms.

The fact that you need to eat more when you’re pregnant is well-known, but how many extra calories do you actually need?

Unfortunately, it’s not as many as you may think. You only need 200-300 extra calories per day in the 2nd and 3rd trimester. Don’t need any extra in the first.

Where those calories come from also matters. Getting 300 calories from a bag of crisps does not provide your baby with the necessary nutrients. If they aren’t getting the nutrients from the food you’re eating, they will take it from your own body!

Try eating a balanced diet, high in whole grains, vegetables, fruits, low fat dairy, and lean protein. Limit added sugars and solid fats found in foods like soft drinks, desserts, fried foods, whole milk, and fatty meats.

The macronutrients are carbohydrates, proteins, and fats.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I put this chart together so we can see roughly which macronutrients foods are comprised of. Most foods are a mix of two or three macronutrients.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, chocolate contains all three, but as it’s usually highest in fats I’ve placed it in the fats column.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ve listed foods here by the macronutrient they are mostly comprised of.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Weight loss or gain can be achieved by consuming all of the macronutrients so eliminating entire food groups from the diet is not something I recommend.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No single macronutrient causes weight gain and similarly removing a single macronutrient doesn’t cause weight loss. Overall caloric intake always drives weight loss or gain.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Regardless of how long it takes you to lose weight, there's going to be a significantly longer amount of time left to maintain it.

You have to remember this... (for like the rest of your life.) 😅

If you aren't taking time right now to develop habits and strategies for maintaining your results, then you're going to struggle time and time again…

Just telling the truth.

And listen, I get it.

Being patient with weight loss can be challenging.

But think about this...

Aren't you tired of losing the same 10-20 pounds from crash dieting only to gain it back a few months later?

Aren't you ready to stop feeling like you have to sacrifice all of the foods and activities you love just to reach your goal slightly faster?

If so, then I know we can help.

DIETING MINDSET!

A lot of us struggle to find balance with our diets.
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And it's little surprise because it isn't always realistic to spend your life eating from tupperware.
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Most diet plans didn’t consider the foods, tastes, textures that you enjoy eating, or allow for social elements that involve eating or drinking out too.

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Focus on being a bit more realistic and find a sustainable plan that will fit around your lifestyle!
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If you can’t go eat out with your friends or enjoy an ice cream, then you need a new diet. Never lose sight of the fact that fitness should improve your life not ruin it.

A bad night sleep is just the worst.

But so many people still struggle with it.

If you're a sleeping pro, it takes up around a third of our lives and plays important roles in biological functions and processes such as endocrine function, learning, memory and cognition.

It’s generally accepted that sleep helps to promote recovery from the tasks undertaken from the day before and helps to prepare the body for the following day.

This is why it can be an athlete’s best friend, or worst enemy.

For the struggling athlete, here's how team science can help.

1) Consuming a high carbohydrate meal (130g) compared to a lower carbohydrate meal (47g) and a zero carbohydrate meal 45 minutes prior to sleeping improved REM sleep, decreased light sleep, and wakefulness.

2) Favouring higher glycemic index (GI) carbohydrates appears to be superior than lower GI carbohydrates when consumed 4 hours prior to sleep.

3) Consuming the meal 4 hours prior compared to 1 hour prior improved how quickly sleep occurred (sleep onset latency).

4) Regardless of timing; diets high in protein and carbohydrate may result in a shorter time to fall asleep and improved sleep quality, where diets high in fat may negatively influence total sleep time . In other words, what is generally recommends for athletes with a high(er) training load and frequency.

Keto what?

5) Tart Cherry Juice may also increase melatonin concentrations. When supplemented for two weeks, improvements in sleep time and subjective sleep quality were noticed.

So, king carbs and some concentrated cherry juice may be a nice combination before going to bed. While you're at it,throw in some protein for some serious overnight gains!

KFC Zinger Burger Fakeaway

Prep 10MINS
Cooking 40MINS
Serves 4
211KCAL

CALORIES211
CARBS6.9G
PROTEIN34G
FAT5.2G
SATURATES1.1G
SUGARS1.1G

Step 1
Preheat the oven to 180°C and spray a baking tray with low calorie cooking spray. Place the Doritos and spices into a food bag and smash until they are nearly all in a fine crumb, but some larger pieces remain

Step 2
Ensure the chicken breasts are dry. Dust lightly with the cornflour. Break the egg into a dish and dip each chicken breast into it

Step 3
Put the chicken breasts onto the baking tray and sprinkle over the spice and Doritos mix, ensuring both sides of the chicken is coated thoroughly. Spray liberally with Low Calorie Cooking Spray and bake in the oven for 25 minutes

Step 4
After 25 minutes, turn the chicken and spray with low calorie cooking spray again. Bake for a further 15 minutes until the chicken is completely cooked through and golden

Step 5
Serve with your choice of garnish!

FOCUS ON WEEKLY CALORIES!
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Often people can get stuck thinking that their calorie intake has to be exactly the same every day.⁣
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However, a better way to view your calorie budget is on a WEEKLY basis. This allows flexibility day to day, and will improve the most important factor for success - you adherence to the diet!⁣
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Not feeling hungry today? No problem! Save those calories for a day when you ARE hungry!
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Got a night out or a birthday coming up? No issue, you can have more calories on the day, as long as you save a few up on the other days.⁣
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The only thing to beware of with this approach is that you don’t want to use up all your calories too early in the week and leave you with none later on!
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That will actually perpetuate the binge and restrict cycle that we’re trying to avoid!
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CREAMY TOMATO AND CARROT PRAWN PASTA MEAL PREP RECIPE

THE MACROS

156 Calories p/serving

Protein: 17g
Carbs: 18g
Fat: 3g
*recipe makes 8 servings

RECIPE INGREDIENTS

PASTA SAUCE:

1 tbsp olive oil
1/2 medium onion, diced into large pieces
8 garlic cloves, minced
8 medium carrots, diced into large pieces
1 can diced tomatoes, or 10 medium tomatoes, quartered
1/4 cup water
Optional: 1/2 cup cashews, soaked in water for 2-3 hours or boiling water for 15 minutes (optional, for even creamier pasta sauce)

Optional: salt, pepper, chilli flakes

To serve: Spiralized zucchini (about 10 zucchinis), 500g cooked prawns, halved cherry tomatoes

RECIPE METHOD

Heat a non-stick pan on medium heat and add the olive oil. Once heated, add the garlic and cook until fragrant (~30 sec).
Add the onions and cook for another 1-2 minutes, stirring frequently.
Add the diced carrots and tomatoes. Saute for another 1-2 minutes, stirring frequently.
Stir through 1/4 cup water. When the mixture starts boiling, turn down the heat to simmer and cover the pot. Let it simmer covered for about 15 minutes or until carrots are very tender.
Empty the contents into a blender and puree until smooth. Drain and blend soaked cashews if using, and add them into the blender until completely pureed and the sauce becomes thick and creamy with no cashew pieces left.
Add the zucchini to the pot and stir through the sauce until combined.
Stir through cooked prawns until heated through. Season with salt, pepper and chilli flakes. Serve.
VEGAN? Not to worry, simply remove or replace the prawns from the ingredients. We recommend adding tofu or a variety of beans to help deliver a punch of protein in your meal prep.

Low in carbohydrates and fat, with each serving having only 156 calories; this creamy tomato and carrot prawn pasta recipe is a low-calorie meal prep option that can fit in around your nutrition and training goals.

Love to get creative? This meal prep recipe is full of healthy vegetables, making it a delicious, flexible base for any meal, whichever protein source you decide to throw on top. And, if you want something a little more carb-heavy, switch out the zucchini noodles for regular noodles or pasta.

This meal prep recipe is freezable and reheat-able, too! Cook your meals in bulk and have your lunches sorted for the entire week - perfect for meals on-the-go, saving money at the school canteen or keeping your nutrition on point while at work.

REMEMBER THIS LADIES....

The number staring back is largely out of your control

You can diet like a crazed celebrity and train like a marine

But at that make or break moment you are at the mercy of the voodoo box on the floor

✔️ Water retention
✔️ Sodium intake
✔️ Carb intake
✔️ Toilet visits / bowel movements
✔️ Time of the month
✔️ Medication (Inc contraception)
✔️ Medical conditions (ie PCOS)
✔️ Fat loss/gain
✔️ Stored muscle glycogen
✔️ Muscle loss/gain
✔️ Bloating/inflammation

You see, if you stay consistent with the variables you CAN control

✔️ Calorie deficit
✔️ Adequate protein & fibre
✔️ Exercise
✔️ Daily steps
✔️ Healthy sleep

You'll see progress 100% but the metrics below will reflect that

✔️ Body measurements
✔️ How clothes fit
✔️ Fitness levels
✔️ Strength in the gym

NOT THE SCALES (certainly not in isolation)

There's plenty of evidence to demonstrate that carbs don't "cause" obesity:⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➡️ Population data⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ The Minnesota Starvation Experiment⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ The "Rice Diet" for treating obesity.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Obesity is caused by excess calorie consumption. That's the bottom line. Whether those excess calories come from carbs or fats really doesn't matter!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't let people who know nothing about nutrition make you fear ANY food.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀CARBS ARE KING 👑