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Healthy Tips

Tips from a few of my favourite in the health & fitness industry

JM Fitness Article |  EAT MORE = LOSE MORE

Why eating less does not work!

Jes Murphy

Jes Murphy

Have your results started to plateau? Are your portions so small you can barely see them and you still aren’t losing weight? Are you training nonstop on very love calories and seeing no change? This is your answer:

Our Metabolism evolves with the amount we eat. When you are eating very little, your body goes into starvation. When you eat less, your calorie burn will decrease. It is just that simple.

Eating less is not a long term solution. It is not sustainable. As soon as you start eating normally, all that weight will return and often even more. Not to mention that you can create hormonal and metabolic damage such as decreased brain function and libido. 

So, if we can’t eat less then what can we do? The opposite! 

When you eat MORE of the RIGHT stuff then your metabolism goes up. It’s Just. That. Simple.

Talk to one of our JM Fitness trainers to find out about our nutritional plans! 

In the meantime, don’t eat like a bird and follow these JM Fitness tips:

• Instead of the low fat, low sugar, over processed fake foods… go for the real stuff! FRESH WHOLE FOODS will keep you full and healthy. 
• Get your gut health in order. You simply cannot lose weight if your gut is not functioningly properly. We recommend a good dose of pre and probiotics.
• Keep your hormones in check. Both guys and gals can suffer hormonal inbalances that make losing weight much more difficult. Natural hormone balancing can be as simple as reducing stress and alcohol intake or even adding some flax seeds to your diet.
• Change it up! Change your program on at least a quarterly basis. And, make sure your program is a mixture of weight training, HIIT and recovery so that your body is always being surprised.
• PROTEIN! I don’t need to tell you how important protein is for every single meal. The more protein, the more muscle you can build and the more muscle you have then the more calories you can burn.
• SLEEP!! Sleep is much more important than we realise in maintaining our health and energy. We spend nearly half of our lives sleeping so make sure you have a good bed. 

Refeeds and Cheat Meals – how much, how often, what to use and what to avoid by James Cant | Jan 20, 2016

James CantUtilising periods where you consume a caloric excess will drastically improve the efficacy of dieting. As I mentioned in my Facebook and Instagram posts, when you diet your body goes out of whack. Insulin levels decrease, leptin levels decrease, thyroid hormone levels decrease ghrelin levels increase, AGRP is increased and PYY is reduced. In short, your body begins to be in a bad way. This is where refeeds come in. Put simply, a refeed is a period of time eating at a caloric excess. This refeed can come in the form of a cheat meal, where you eat foods but do not track your intake, or a well structure refeed. I recommend a combination of the two. This article is going to summarise how long you need to refeed, how much you need to eat, how often you should refeed and what foods are best to be used. How long do you need to refeed? This question depends on how long you diet for and at what calorie deficit. Szepesi and Berdanier conducted a study on rats, which they placed on a severely hypocaloric diet and thus induced a ‘starvation response’. After several weeks on this hypocaloric diet, the rats were fed a hypercaloric, high carb diet. The result? Within two days of refeeding, the starvation response was eliminated. If you are dieting for an extended period of time I suggest longer periods of refeeds. For example, if you are in a severe hypocaloric state for several weeks you may require a week long refeed of eating at a slight caloric surplus. On the other hand, if you are only dieting in...

Posted By: Charles R Poliquin January 7, 2014

The rotating meat and nuts breakfast for optimal body composition. Charles PoliquinOne of my favorite teaching axiom on nutrition is: “The first thing you put in your mouth in the morning…provided it is food…dictates all neurotransmitters for the whole day” When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from adopting this food combination. When I work with clients, it is the first meal I get them to change. I get them to start on a Saturday, so that they come up with more excuses than a pregnant Catholic nun for why they could not do it. The rationale: Breakfast is the most important meal of the day. What you eat for breakfast sets up your entire neurotransmitter production for the day. This is particularly important if attention span, and concentration are crucial for your performance like in combat sports such as wrestling and judo. The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. My seminar hosts are well made aware of crucial my first meal of the day is. It is a non-negotiable item. I am very grateful to have hosts all over the World that cater to my breakfast needs. My Dominican host Juan Carlos Simo always comes by the hotel with a kick ass breakfast. The best salmon I have ever had, along with unbeatable avocadoes. Mats and Helen in Stockholm bring me elk for breakfast. One of the reason why I like to teach in Sweden so much, is that I know for sure that I can easily organize an energy boosting breakfast. If for some reason there is no host, lets say I am giving a seminar at a location I am not familiar, I always pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs. Just in case, I always bring a cooler on the road with an extra ice pack. If the restaurant is inadequate, I stock up the cooler with caviar and nuts, so I can start the day with optimal energy and brain function. Caviar being a favorite with Russian lifters as it provides the foundation nutrients for the synthesis of acetyl-choline. It is quite funny sometimes to see the reaction of the hotel staff when I ask for meat in the morning. For example in Tuscany, when I asked the chef for meat for breakfast, he had a look on his face like if I asked him to point in the right direction for the tunnel that links Rome to Oslo… Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon. Here is a sample rotation: Here is a sample 6 day rotation of the meat/nuts breakfast. It goes without saying that you DO NOT ADD ANYTHING TO IT in terms of food or beverage. Tea, coffee or herbal infusions are permissible, Milk and juice or other liquids are not allowed. Day 1 • 1-2 Buffalo meat patties • 1 handful of macadamia nuts Day 2 • 1 large venison steak • 1 handful of cashew nuts Day 3 • 1-2 Lean turkey burgers • 1 handful of almonds Day 4 • 1-2 lean ground beef patties • 1 handful of brazil nuts Day 5 • 1-2 chicken breasts • 1 handful of hazelnuts Day 6 • 8-10 gluten free chicken sausages • 1 handful of pistachios One of the other advantages of this system is that is reduces the development of food sensitivities which are known to increase cortisol in people. More than often enough, when we test first time clients for food sensitivities we find that they have antibodies to the food they have consumed on a daily for years. That is even more true in bodybuilders, as it not uncommon to see them have allergies to beef, eggs, whey, casein, tuna and oatmeal, the basic bodybuilding staples. What about eggs? That is the most often asked question when people read this article. Eggs is one the most common food intolerances, also they are digested too rapidly to sustain blood sugar for the first meal of the day. If tolerant to them, I like them for the solid meal workout that follows the post-workout shake. What about if you are allergic to nuts? I then recommend you a portion of the following low glycemic/low fructose fruits with your breakfast: • apricot • avocado • blackberries • blueberries • grapefruit • loganberries • nectarines • olives • papaya • peach • plum • raspberries • strawberries Make sure that the fruits are organic, especially the strawberries, as they are one of the most sprayed crops in the World. After breakfast, I recommend to use a teaspoon to a tablespoon of quality fish oil to mitigate even more the insulin response. That will insure top level concentration till your next meal. Stay healthy, Coach Charles R. Poliquin  

THE PRIMER SERIES – CORTISOL By Charles Walker 2015

Cortisol is complex. Charles WalkerIt works together with other hormones, like insulin, thyroid, and more. It increases when we’re stressed. It can look ‘normal’ on blood and urine tests even when it’s through the roof. It can annihilate your short term memory, thicken your belly and rust your veins. But it’s also a life source. It gives us energy, focus and turns on systems that keep us ticking. Like insulin, cortisol is important. Very important. Without it, we literally wouldn’t wake up. Our brains switch on in the morning thanks to it, and it keeps us going when we’re low on blood sugar, feeling homicidal. Cortisol mobilises fat for us, gives us energy when we need to get things done, and kicks our cells into burning more glucose when we need some extra power. By nature, it’s one of our most powerful anti-inflammatories (heard of cortisone?). So why the fuss? Because we have, as the fitfam exclaims, one hundred times more ‘stress’ than our grandparents. What does this mean? Grandpa was meditating? No. To figure out where this stress comes from, we need to define the word ‘stress’. Stress can be thought of as anything that hurts us, or throws our body’s normal function off balance. It challenges our ‘homeostasis’. For example, our thoughts can stress us – we can measure stress hormones like cortisol and adrenaline go up when we’re angry, sad, frustrated, or getting emails from our boss. This is psychogenic stress (psycho = mental, -genic = created). Bad food can stress our cells (fried chicken, ice cream and pizza = more cortisol!) because the food is burnt, it has heavily oxidised oils in it (never cook with olive oil!), AGE’s (advanced glycation end-products, which cause inflammation), and gives our digestion a serious run for its money (our bodies aren’t great at digesting Big Macs and Sundaes). Toxic stuff like inhaling as a car or truck goes by, filling our lungs with carbon monoxide or diesel, can also cause our cells to stress out. Think of it as low grade smoking, which is also a great way to get cancer. It’s not lost on me how ‘hand wavy’ and new age this can sound, but this is the most important part of dealing with modern day stress, which has too many people on a highway to diabetes and cardiovascular disease. Successful Stress Management We have plenty of stressors day and night, that we didn’t have 40+ years ago. Constant emails, heavily processed factory food, never-ending light, infinite electronic devices communicating via microwave radiation (your iPhone uses microwaves, the World Health Organisation has labeled it a potential carcinogen), chemicals being introduced into farming and food production. The advancements aren’t the problem, the problem is how our bodies respond. It’s usually not good news, and it usually produces more cortisol. Cortisol is made in your adrenal glands. This is why some stress relief supplements are called “Adreno-soothe” etc. It is always being produced to some extent to keep us in good health, because without it we won’t survive. It can mobilise fatty acids when produced acutely, but stressing out as you know is not the answer to getting shredded (otherwise I’d tell clients to become bankers). When produced for long periods, it becomes harmful and through several ways, fattening. Cortisol assists the body in a number of ways. One way is by increasing blood glucose. (Remember: when blood glucose and insulin get too high, for too long, your cells stop responding to the insulin, and you develop type II diabetes.) Cortisol boosts blood glucose via gluconeogenesis. ‘Gluco’ = sugar, ‘neo’ = new, ‘genesis’ = create – literally, ‘create new sugar’ – occurs in the liver. So imagine, now we are stressed, our body makes extra cortisol to help us deal with it, and we start making extra sugar to release into the blood. For a short period of time, that’s totally fine. In fact, it’s great! It helps keep us healthy. However, if we maintain this stress for a long time (because we have 100x more stress than grandpa), then the extra cortisol becomes seriously bad news. A timeline 1. Stress hormones (i.e. cortisol) increase blood sugar in response to stress. 2. Extra sugar in the blood and in the cells, long term, is really bad for humans – fat gain, heart and artery disease, brain disruption, insulin resistance, diabetes, inflammation etc 3. You’re now stressed, and fatter. So where does your body just get this sugar from, you ask? Your body gets the materials to ‘create new sugar’ from protein. No, not from those extra fat cells hanging around your ass. Your body, in an attempt to reduce the stress put on it, will use its own amino acids, starving your muscles or breaking them down, to make sure it has enough glucose to live out this stressful period. This is why having excess protein when you are overweight, obese, or trying to cut bodyfat to very low levels, can also derail your efforts – it can turn into sugar. 4. You’re now stressed, fatter, and can’t put on muscle, because cortisol stole your gains. This is why dealing with stress is a big issue today. It increases our risk of every disease, including big guns like cancer and heart disease, and other nasty stuff like dementia and Alzheimer’s. It increases our resting blood glucose, without us doing anything else. It stops our muscles from recovering, and makes us tired before we even get out of bed. The more research that comes out, the more we see how modern day stress is a bigger issue than we realised. See the issue? P.S. One caveat to the mess of cortisol is that it increases human bonding. Cortisol increases oxytocin, the hormone released by mother and child during breastfeeding – it causes tight bonds to develop. This is one reason why after going through stressful periods in war, soldiers become extremely close. Been drinking?
By Coach Kylie Gilbert, Dec 2015 As the festive period is upon us it brings up one of the main limiting factors on body composition goals – drinking alcohol. We often come across new clients who are confused as to why they are not losing body fat. They tell us they do everything right from eating healthily and exercising consistently to sleeping well, but then the weekend comes around and they might have ‘a few glasses of wine’. Lets look at the facts. As the festive period is upon us it brings me to the last of my 5 top fat loss mistakes for females – drinking alcohol. I often come across new clients who are confused as to why they are not losing body fat. They tell me they do everything right from eating healthily and exercising consistently to sleeping well, but then the weekend comes around and they might have ‘a few glasses of wine’. But this is a well-deserved treat right as they have been so disciplined during the week? Wrong! This could be one of the reasons that is hindering your body composition goals. Lets look at the facts… Empty Calories I am sure you have all heard the term ‘ empty calories’. It’s of no big surprise then, that unlike protein, carbs and fat alcohol supplies calories without any nutritional value. To add to this, alcohol contains more calories than proteins and carbs so it can easily tip you over your daily calorie target. Metabolism To make matters worse, drinking alcohol will put on hold all metabolic processes within your body until it has consumed it. Basically your body can’t convert calories from alcohol and instead has to use them up, therefore delaying all other fat burning that is going on inside the body. Put simply this means if we drink and consume a large amount of calories (which lets be honest can often go hand in hand) the calories from food will be stored as fat while our body processes and burns the calories from alcohol first. A recipe for fat gain! Cortisol Alcohol increases your cortisol production for up to 24 hours. Anyone who has read my previous articles knows prolonged cortisol is a disaster in the journey for fat loss, and is more prone to making you hold onto that stubborn belly fat too. Protein Synthesis Alcohol significantly reduces the rate of protein synthesis, big deal right? Well actually yes it is. This means you are less able to build muscle if you are a frequent drinker, which is key in the long term success for fat loss. Craving High Fat/Carb Food Alcohol tends to have an appetite stimulating affect and loosens our inhibitions, meaning we are more likely to make bad choices when it comes to our diet. Its not rocket science that the food we eat when drinking is usually fatty and high carb – a bad combination for fat loss. Mix this with the fact we usually eat more than we need and are more likely to store the calories as our body priorities burning the alcohol and the road to fat loss becomes a long one! Motivation I am yet to come across a client who does not feel more motivated to train and stay healthy when they eliminate or cut down on alcohol from their diet. Drinking alcohol can make healthy habits fall by the wayside, which means in turn your progress is hindered and so to is your motivation. Drinks Although alcohol is empty calories, the mixers we add certainly are not. Certain drinks have a very high sugar content like cocktails or high carb content like beer. Both of these types of calories will do you no favors in your journey to fat loss as they will promote fat storage within your cells. Stop Making Excuses! Ok so you have heard the facts, but your lifestyle does not allow you to makes these changes, then what do you do? Sorry there is no secret! One thing that frustrates me most is women complaining their lifestyle ‘does not allow’ for the food and drink choices I give them. As far as I am concerned it is all a matte
r of priority. If you really prioritise fat loss and a healthy life style, you will make the sacrifices necessary. You may gasp but it is possible to go out, make healthy food choices and not drink!\ It’s easy for me as its my profession right? Wrong! Everything in life comes with some sort of sacrifice, its just what you choose to prioritise. Yes I very rarely drink unless it is a special occasion as I am only too aware how much it will affect my body comp and my training goals. But it does not come easy. I have to make social sacrifices like anybody else or make hard decisions when I go out. If you really want to make changes then its time to face reality and start taking ownership. If you are not willing to cut down or ideally cut out the alcohol then maybe you are not ready to make the changes needed to get that body or change in lifestyle you crave. Standing up against social pressures can be hard, but trust me soon your friends will be asking you how you do it as opposed to why you are doing it!
But it’s Christmas! Yes it is. So if you MUST drink then try and stick to these simple rules:
1 Drink alcohol with a low caloric value but higher alcohol percentage like red wine (which also has health benefits) • Avoid high calorie drinks like creamy liquors and cocktails • Try low calorie beer • Have a drink of water in-between each drink • Limit drinking to once a week • Keep healthy food to hand making it easier to make the right choices. Try to add these simply rules in over the festive period and your 2016 body will thank you for it! Happy festivities! By Coach Kylie Gilbert  

‘FIBRE’ By Ty Phillips, May 2015

Ty PhillipsDid you know that simply Increasing your daily fibre intake improves detoxification, reduces estrogen dominance, gives you better blood sugar management and increased satiety between meals? Up your daily fibre quota by filling your plate with plenty of organic leafy greens and cruciferous vegetables at each meal. Cruciferous vegetables are also rich in 'indole 3 carbinol,' which digests to form a compound called DIM that assists with estrogen metabolism. Vegetables high in indole 3 carbinol include the following:       Arugula Bok choy Broccoli Broccoli sprouts Brussels sprouts Cabbage Cauliflower Collard greens Horseradish Kale Kohlrabi Mustard Mustard greens Radish Rutabaga Sauerkraut Turnips Wasabi Watercress Since these compounds are heat sensitive be sure not to over cook your vegetables. Experiment with adding  the sprouts to your meals and adding to salads. If you wish to supercharge your fibre intake further, then supplementing fibre by utilising the fibre protocol provided below could be an option. This is a trick particularly effective with stage competitors and clients who have particular trouble getting lean through their legs. The reason being that fat storage around the buttocks and upper thighs is caused by estrogen dominance, and fibre helps with reduced reabsorbtion of estrogens through the intestinal wall via excretion in the faeces. FIBRE PROTOCOL Ideal lowcarb fibre options may include ground flaxseed meal or flaxseed hulls, chia bran, desiccated coconut and psyllium husk. Step 1. Choose 3-5 different fibre sources and cycle the use of 1 of each every 3 days e.g. Flaxseed meal for three days, then chia bran for three days etc. This prevents developing a fibre intolerance. Step 2. Upon going to bed at night have 1-2 tsp in water. (Be sure to start slowly, as increasing fibre too quickly can have the adverse effect and cause constipation.) Yours in health, Ty Phillips

Contact

Jes Murphy
Personal Trainer | Fitness Model
Comp Prep Specialist | Wellness Coach
Balmain Fitness
32 Robert St, Rozelle NSW 2039
E jes_murphy@icloud.com
M 0415 153 739
I @jes_murphy

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