Fast Fitness Results with Coogee Personal Trainers
guzzFit Group Fitness, Boxing Classes & Personal Training Sessions are scheduled with a highly tailored approach & run by local Coogee personal trainers.
We make this individualised effort to maximise the efficiency and effectiveness of every fitness training session for our clients.
guzzFit Nutrition Guide, Food and Meal Plan
Shaping and sculpting your body is not as much about reducing the amount you “EAT” as it is about consuming better types of food with a balanced meal approach!
Option A: Download Your Free Weekly Food Diary!
Option B: WhatsApp Group With Us To Share Meal Pics!
guzzFit provides nutritional guidance, eating plans and food diary formats so goals like:
- reducing body fat percentage,
- gaining muscle,
- fuller recovery,
- digestive tract health, well being and
- fitness training intensity
Can be achieved in your fitness training program at the fastest rate!
An easy way to establish meal size is by using sections of your own hand to gauge quantities and amounts.
We like to say a guzzFit balanced meal contains 4 portions where 1 portion is an amount the size of your four fingers and 3 portions is an amount the size of your clenched fist. A snack is simply a smaller sized meal.
So we can provide you with a meal plan to achieve your fitness goals it’s best to read the bullet points below:
- Always maintain a gap of at least 3 hours between each balanced meal or snack you consume and record what it was in the guzzFit food diary (option A) or take a photo (option B) so you can submit it to us regularly for 2-3 weeks,
- plan your meals in advance and record them,
- carry a grocery list with you when shopping to stay on track,
- feel free to have a guilt free day once a week (eating what you want within reason) to help avoid food cravings for 6 days more days of discipline!
180 Superfood Protein Blend
180 Super Food contains 10 natural ingredients that form the basis of an exceptionally balanced meal, including 180 Super Food meal replacement in your guzzFit food diary will improve your food diary score and your health, we supplement our diets with it daily.
Each sachet of 180 Super Food contains 30 meals that you can simply mix it up in a glass of water or include it in meals like those pictured running down the right of your screen on PC and towards the bottom of the page on a mobile device.
You can purchase 30serves of 180 Super Food for $50 from “Coogee Fine Foods” opposite Woolworths inside the Coogee Bay Shopping Centre on Coogee Bay Rd Coogee NSW 2034. You can replace as many as 2 meals per day with 180nutrition Super Food to improve your food diary score.
Cottage or ricotta cheese with a thin layer of natural honey and a portion of fruit sprinkled with your choice of seeds eg; pepitas, sunflower, chia, flaxseed, sesame, etc,
An egg omelette with your choice of vegetables; spinach, mushrooms, tomato, onion etc. Include a pinch of herb salt and some feta cheese. Add salmon or lean ham,
Smoothie: 180nutrition Super Food, water plus a dash of milk, some natural yoghurt, a portion of fruit (low sugar fruit eg; berries), optional; 1 tablespoon LSA powder (Linseeds, sunflower seeds, almonds), then blend together,
One slice of dark seeded Sonoma sourdough bread (heavily seeded breads have better P:C:F ratios), sautéed mushrooms (soaked in warm water with ½ teaspoon butter), steamed spinach and 2 slices of tomato, 2 eggs scrambled with a pinch of Celtic sea salt, mixed herbs,
One slice of Burgen bread (Burgen has better Protein:Carb:Fat (P:C:F) ratios, smoked salmon, avocado, dill cucumber and fetta cheese,
Fish fried in coconut oil or butter sprinkled with herbs, pour squeezed lime or lemon juice over,
Two eggs poached, chopped parsley and a bit of ricotta cheese, a slice of low glycaemic index (low GI) bread i.e Burgen or dark Sonoma, with avocado and or butter and sliced raw tomato,
One poached egg with small quantity of salmon, sliced raw tomato and some cottage cheese on a slice of dark rye bread. Add cracked pepper to flavour,
Soak almonds in water for 12-24hrs then mix with 2 prunes, grated apple and natural yoghurt,
Kefir provides good bacteria to your stomach for better gut health
The food we tend to consume these days kills our stomachs good bacteria replacing it with bad bacteria,
- Poor stomach health affects your ability to perform fitness training at a high enough intensity,
- When I feel out-of-sorts a couple of large glasses of Kefir puts me back on track,
- Kefir is high in nutrients and probiotics, it’s incredibly beneficial for digestion and gut health,
- Shaping and sculpting your body isn’t about reducing the amount that you “EAT” It’s about consuming better foods that contain higher quality ingredients to fire up your metabolism and allow you to complete your fitness regime with more ease!
A medium sized freshly squeezed vegetable juice e.g. beetroot, carrot, celery, ginger and a little pineapple for flavour along with a small tin of tuna or 70g of chicken breast/turkey breast/lean ham,
A protein bar (2:1 protein : carb ratio) and a piece of fresh fruit eaten along with some seeds of your choice (eg; pepitas, sunflower, chia, flaxseed, sesame, etc)
Fruit smoothie, best to blend just prior to drinking or eat the fruit after drinking 180 protein mixed with water; this will maintain the fruit quality and avoid loss of nutrient value from contact with the air,
Blend a serve of 180 natural protein Super Food with water, a dash of milk and a portion of fruit,
Cottage or ricotta cheese with some vegetable sticks and 3 rice crackers,
A boiled egg, a handful of nuts & a portion of carrot and celery slices,
Two Ryvitas spread with a little avocado topped with smoked salmon/roasted chicken breast/turkey breast/tuna, low fat ricotta cheese, rocket lettuce & tomato,
A Sushi roll (black rice better) with fish or meat & plenty of vegetables inside (teriyaki chicken/beef, salmon and avocado or tuna),
Natural yoghurt (not fat free as they tend to have more sugar or artificial sweeteners), with LSA (2 tablespoons), or a handful of nuts and some strawberries/diced or other type of low sugar fruit.
Lentil and vegetable soup can also include meat so long as quite lean,
Your choice of meat or fish with salad,
Salad of your choice (garden, tabouli, rocket lettuce etc), cold meat/tuna/salmon/tofu, balsamic vinegar dressing and a table spoon of olive oil,
Two Sushi rolls with fish or meat inside + plenty of vegetables (teriyaki chicken/beef, salmon and avocado or cooked tuna) black rice best, Sashimi even better!
Bolognaise/marinara tomato based sauce (no pasta), herbs and salad,
Soup, small bowl (mixed vegetable and chicken or fish soup)
Leftovers from dinner (1 portion of protein + 3 portions of vegetables),
BBQ chicken breast 100 gm (1 portion) with 1-tablespoon hummus,
One medium sized vegetable juice e.g. beetroot, carrot, celery, ginger + a little pineapple for flavour, handful of seeds eg; pepitas, sunflower, chia, flaxseed, sesame, etc,
Tuna, fetta cheese and fresh garden salad.
- Mix a serve of 180nutrition Super Food with ricotta cheese (amazing texture and flavour),
- Any of the Meal 2 – Snack choices.
- A handful of nuts and seeds with some natural yoghurt, cottage cheese or ricotta cheese and a small piece of fruit,
- 180 Super Food mixed in a glass of water,
- Blend 180nutrition with water, natural yoghurt, some berries and perhaps a dash of milk,
- Boiled egg and a bit of salad,
- One protein bar (2:1 protein : carb ratio) Nutriway bars are ok for example, together with some celery, carrot or similar type of crunchy vegetable.
- Seek out foods high in good fats especially those containing Omega 3’s
- Drink plenty of water everyday, hydration is very important
When 1 portion of a BROAD SPECTRUM OF AMINO ACIDS are eaten with 3 portions of PLANT MATTER you’re eating a balanced meal.
- 1 portion of PROTEIN can be described as a serve of a BROAD SPECTRUM OF AMINO ACIDS and although the full spectrum is only fully available in forms of animal produce; meat, seafood, whey, cottage cheese, yoghurt, etc, there are plant based sources of amino acids, these and all the others are categorised together under the heading “PROTEINS” on the Green Chart at the top of this page.
- 3 portions of PLANT MATTER; vegetables, herbs, spices, extracts, seeds, fats, oils, nuts, nut butters, fruit, etc are the other essential components of a balanced meal, many examples of these are categorised and listed under the headings “STAPLE FOODS” and “HIGH CARBOHYDRATE FOODS” on the Green Chart at the top of this page as well.
- Contains a unique combination of fatty acids with powerful medicinal properties,
- 15-30 grams of coconut oil per day will increase your energy usage 5% which is about 120 calories,
- The lauric acid in coconut oil can kill bacteria, viruses and fungi, helping you to prevent infections,
- The way the fatty acids in it are metabolised provides an appetite reducing effect.
Fats both in your food and in your body are simply storage units composed of fatty acids. A fat is distinguished by the specific combination of fatty acids making it up.
Fatty acids have three basic purposes in your body:
- Providing energy,
- Providing the building blocks for cell membranes,
- Acting as raw materials that can be converted to other substances that perform special duties in your body such as hormones.
Fat is a very important macronutrient, so it is very important to include an amount in each meal. Without fat, you can’t actually metabolise fat so it makes it very hard to lose weight.
You also need fats for the absorption of fat-soluble vitamins, such as A, E, D and K. The best sources of fat are the mono/poly unsaturated fats and the omega’s 3, 6 and 9 essential fatty acids.
It is best to moderate foods high in saturated fat (some meats, fried food etc). The fats that can be consumed in sensible amounts are;
- Coconut Oil, Butter, Olive oil and any cold-pressed oil (sunflower, safflower, sesame, flaxseed/linseed),
- Hummus and tahini,
- Nuts, seeds or nut spreads (almond, chestnuts) and L.S.A,
- Oily fish and seafood (grilled, BBQ’d, baked or pan fried using an olive oil spray),
- Lean meats,
- Fermented milk products (goats or sheep milk have better numbers than cows) (fetta, cottage cheese, ricotta cheese, yoghurts…).
Most people are consuming too many polyunsaturated fats (PUFAs). Both omega-3 and omega-6 fats are PUFAs and they’re both essential to your health, but when omega-6 is consumed in excess, it become problematic.
If consumed in the wrong ratios, they tend to stimulate inflammatory processes in your body, rather than inhibit them.
You do need some inflammation within your body to protect yourself from infections and trauma, the PUFAs help you mount these defences. However, too many PUFAs contribute to chronic inflammation, which causes all sorts of problems over the long-term. Inflammation is at the source of just about every chronic disease we see today.
The correct balance of fatty acids is essential if you want to be the healthiest you can be. Most people consume far too many omega-6 fats compared to omega-3 fats.
The ideal ratio of omega-3 to omega-6 fats is 1:1
Sauces, Condiments, Spreads
You can use these additions to add to your food to give it flavour. But still use them in moderation. Try as much as possible, to rely on the natural flavours of the food itself;
- Salt reduced soy sauce,
- Oyster sauce,
- Teriyaki sauce,
- Miso soup/paste,
- Fish sauce,
- Tomato salsa,
- Tomato sauce (low sugar varieties),
- Tomato pasta sauces,
- Tomato paste,
- 30+ Manuka honey (1 teaspoon daily),
- Natural jams (100% fruit spreads – St Dalfour/Charles Jacquin),
- Tabasco sauce,
- Tomato relish,
- Himalayan or Celtic salt.
Nuts and Seeds
They are a great nutrient rich snack to have between meals. They are rich in vitamins, minerals, essential fats/oils, protein and low glycaemic carbohydrates. They are good for stabilising blood sugar levels. Be moderate because they do contain a lot of energy;
- Chia seeds,
- Sesame seeds,
- Sunflower seeds,
- Pumpkin seeds (Pepitas),
- Brazil nuts,
- Pistachio kernels (shelled),
- L.S.A. powder (a combination of almonds, sunflower seeds and linseeds).
- 1 whole green cabbage,
- 1 tablespoon of grated fresh ginger,
- 2 carrots grated,
- celery juice,
- starter culture,
- Grate, shed or slice cabbage, carrots and ginger then mix,
- Put celery juice and starter culture together and mix it in too,
- Pack into jars then bring fluid levels up to cover by adding cooled boiled water with some salt in it, place a cabbage on top to assist initiating the fermentation
- Cover the jar with its lid loosely fitted (Fermentation produces carbon dioxide which needs to be released)
- Store the jars in an esky for 5-7days so the temperature remains stable then tighten the lids and transfer the jars into a refrigerator for long term storage.
- Getting enough fibre daily plays an essential role in your overall health.
- It is good practice to heal your gut with high quality probiotic-rich fermented vegetables before increasing your fibre intake sufficiently. Increasing fibre to an unhealthy stomach will only feed the bad bacteria whereas healing your stomach first will provide the ideal circumstance for good bacteria to multiply.
- With your healed gut flora and new found stomach health you can then set about increasing your fibre intake with seeds, nuts and vegetables rather than grains as illustrated and described in the poster below along with some of the magnificent benefits that come with a high fibre diet.
- 180 Super Food can be included in many different food or snack recipes to improve fibre intake, we can provide high or low energy variations of recipes for smoothies, protein balls, slices, puddings breads and cakes via this link.
- Alcohol is very high in energy, the alcohol itself contains 27 kilojoules per gram and there’s plenty more energy in the surrounding liquid and mixers.
- 1-2 standard size drinks 3 days a week should be enough.
- When having the occasional drink try to stick to consuming red or white wine with your evening meal.
- On social occasions white spirits with either natural spring water and lemon or lime, tomato juice or soda water are lower in kilojoules – Don’t use fruit juices or soft drinks – coke, lemonade, dry ginger ale etc are loaded with sugar and diet drinks perpetuate a desire for sweetness as well as cause a host of other horrid effects upon our bodies!
- Coffee and stimulants such as Caffeine tablets and Thermogenic fat metabolizers can often over stimulate your adrenal glands. It’s not good to rely upon caffeine for energy. As your blood sugar starts to stabilise you will get plenty of energy from food alone.
- Ideally stop consuming coffee after lunch. Caffeine can increase the intensity of your workout yet more water hydration is required with this approach, drink plenty of water afterwards as well. Drink your coffee black, or with a dash of milk. Do not add sugar to it or anything else.
- Black tea is fine in moderation. Try and drink an organic brand that is naturally low in caffeine (Natures Cuppa is tasty and organic) and do not add sugar or honey to it. Try and get used to the flavour of tea without sweeteners.
- Other teas, which have great therapeutic value, are;
- Green tea – antioxidant and fat metabolizer (buy an organic brand such as Planet Organics or Spiral)
- Dandelion roasted coffee or leaf – liver detoxifier and natural diuretic
- Peppermint – Good for digestion
- Ginger tea – Another great tea for digestion and circulation.
- There are so many wonderful teas to choose from and they are a great hot beverage to substitute coffee. Have as much as you like of herbal teas.
- Do not substitute sugar for artificial sweeteners. The only natural alternative in the market place is: Stevia a natural sweetener, which comes from a plant. It is more bitter sweet than sweet. It has no calories and no side effects.
- Stay away from all artificial sweeteners.
- There is only 2-3 weeks between disliking a particular taste and your tastebud’s acclimatising themselves to it, so give them time to adjust. Discover how palatable the taste of something becomes after a couple of weeks!