A Christmas Diet
that keeps Giving!


With Christmas just over 7 weeks away you may think you have missed your opportunity to trim down for the festive season.

That is not the case!

You can make a real difference in 7 weeks and you don’t need to adopt an extreme diet or training schedule that will be pushed aside when Santa turns up.

What you are better off doing is marking Christmas as milestone in your journey and using the lead up as a decisive time to make some real and sustainable changes to your fitness and health.

So where do you start?

1. Get moving - and we mean moving!

The recommended amount of physical activity is 300 minutes of moderate exercise (physical activity where conversation is possible) per week or 150 minutes of vigorous activity (exercise where you breathe harder or puff) per week, according to 2014 guidelines.

SO unless you have a fairly physical occupation you will need to make a concerted effort to GET MOVING!

“150 or 300 minutes of exercise a week might seem completely unrealistic, but to put it in perspective a 1 hour workout is 4% of your day!,” said Cityfit’s Personal Training Coordinator Aaron Austin.

“There is no way of getting around it; you need to make exercise a priority, a long term habit that will deliver enduring health.”

“We have recently launched a new program in Cityfit, FXT FIT. It is a 50 minute high energy Team Training session. With only 10 in a session members are in a team environment where their coach will motivate them and inspire them to reach for more.”

“This program is ideal for someone that wants a kick start, you will work harder in FXT FIT but you will be in a highly supervised, safe small group environment with a qualified trainer,” said Aaron.


2. Keep FOOD simple

With so much information around about nutrition, you can literally read one thing and have it contradicted the following day.

So let’s keep it SIMPLE.

Kilojoules (kJ) are a measure of energy, different foods contain varying amounts of kJ’s and broadly speaking the average Australian should consume around 8700kJ (2070 calories) a day. This number will change according to your age, height, weight, gender and physical activity, but remember we are keeping it simple!

If you want to lose weight you need to decrease your energy intake and increase the energy you use (become more active!).

“The other vital thing to consider is the nutritional content of your food,” said Aaron. “Look for whole foods (vegetables, whole grains, lean meat, eggs, fruit and dairy) that have not been processed. The nutritional composition of your food is what makes it beneficial and fuels our body.”

The 2013 Australian Guide to Healthy Eating (eatforhealth.gov.au) has been developed from the analysis of over 55,000 scientific journal articles by a team of food, nutrition and health experts. It does not advocate for any specific foods to be removed from a person’s diet, rather for a balanced, sustainable and lifelong approach to eating that delivers long term health.

This may not sound sexy; this simple approach is not a quick fix, rather a LONG TERM SOLUTION.

“Your lifestyle changes need to be about progress not perfection, be realistic about what you can maintain (forever) and you will avoid the disappointment and guilt that may come if you sign up for something that is not sustainable,” added Aaron.






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