Plus 4 Health and Performance Centre

No food is good or bad. Just like you won’t lose fat by eating a salad, you won’t gain weight by eating one doughnut or two cookies 🤷🏻‍♂️ A perfect diet is one that you can stick to in the long run! 👊🏼

How to ensure this? It’s simple: If a diet is too strict, it isn’t sustainable. Keep this rule of thumb in mind: 80% of your diet can be nutritious food, and the remaining 20% can be the food you enjoy that is less nutrient dense. In other words, allow yourself some flexibility while also making sure that you don’t cross the limits of your diet!😉💚

What a transformation in just 12 weeks

Rachelle lost 10kgs with us 💪🏼 She has been a long-term client of 4 years with Coach Carla and still is. Her original goal was to do a lifestyle photoshoot. It’s been incredible watching her dedicate herself day in day out at the gym always keeping her head down and grinding away.🙌🏼💚

We all know that walking is extremely beneficial for our overall health. But walking 10,000 steps daily—is this a trend or does it really work?

Walking 10,000 steps daily can have plenty of benefits! Let’s look at them:

✅Fat loss: Walking adds to the NEAT (Non-exercise Activity Thermogenesis) i.e. the calories burnt through activities that we do apart from exercising.

✅Improved heart health: Walking is a form of cardio that relieves stress, regulates cholesterol levels, and improves your heart health!

✅Strong muscles: If not in use, a machine doesn’t function well, right? The same applies to our bodies. Walking keeps all your muscles active and in use. This helps in strengthening your bones and muscles!

✅Improved mood: Walking increases blood flow to your brain and body and thus can be a great stressbuster!

✅Eased joint pain: It increases blood flow to the tissues and helps you lose fat which reduces the strain on your joints!

✅Lowers blood pressure: Regular exercise makes the heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on the arteries decreases and this lowers blood pressure.

Please take note that 10,000 is not a magic number. You can, of course, tweak it to suit your lifestyle, body type, and fitness goals. And if you still want to do 10k steps a day, take it slow and gradually increase your step count 😉

Raise your hand if you’ve stocked up on fruits only to find them stale and withered a week later at the back of your fridge 🙋🏼😝

Fruits are yummy, juicy, and fresh whole foods. They are nature's bounty and have a number of health benefits. Here's why you should be eating them:

Excellent source of fiber: The soluble fiber in fruits aids digestion and helps with nutrient absorption.💪🏼

A dose of nutrition: Fruits don't just contain fiber and fructose. They’re also packed with important nutrients such as vitamins, minerals, and antioxidants.

Fat loss: Yes, that’s right! Fruits are incredibly filling, thanks to their fiber and water content. So, go ahead and replace some calorie-dense foods with yummy, low-calorie fruits... it works wonders for fat loss!😉

But hey, this doesn't mean your diet has to be full of fruits, veggies, and salads. You can very much eat regular food within your daily calorie intake and even enjoy that delicious slice of pizza once in a while! Talk to one of our coaches and get the best of both worlds 💚

Chicken eggs come in different colors—white and brown! 🥚

But wait! What sets brown eggs apart from white eggs? Are they healthier?🤔

Well, it turns out that there is no nutritional difference between brown and white eggs. In fact, there’s not much of a difference in terms of taste either. Rather, the taste can differ depending on how you choose to cook the egg, the chicken’s breed, what the chicken ate before laying the egg, and the freshness of the egg. 😉

BOTTOM LINE: An egg of any color is an excellent source of protein. Shell color doesn’t matter in any way (maybe except price 👀) but a few other factors do.💪🏼

White or brown—which is your preferred egg type?💚

Chicken eggs come in many colours—white and brown. 🥚

But wait! Except for looking fancier, what sets brown eggs apart from white eggs? Are they healthier?

Well, it turns out that there is no nutritional difference between brown and white eggs. In fact, there’s not much of a difference in terms of taste either (at least, not because of the colour)🤷🏻‍♂️ Rather, taste can differ depending on how you choose to cook the egg, the chicken’s breed, what the chicken ate before laying the egg, and the freshness of the egg.

BOTTOM LINE: An egg of any colour is an excellent source of protein. Shell colour doesn’t matter in any way (maybe except price 👀) but a few other factors do.💪🏼

White or brown—which is your preferred egg type?💚

Eleni started with Coach Carla three years ago. She came with her eyes in sight of a competition and that’s exactly what Coach Carla and Eleni did.💪🏼🔥

Eleni has a very high expectations of herself and she works damn hard every single day.🙌🏼

Can you spot the differences between the dishes? 🤔

We’ll help you out: Even though it’s the same dish on the left and right in all four instances, the quantities of the ingredients have changed. 😉

The dishes to the right have more protein (meat, eggs, soya) and veggies (in the burger). You may also notice the smaller portion sizes in the dishes on the right, as well as the lesser quantities of carbohydrates and fats.

That’s the magic of quantified nutrition: You never have to stop eating your favourites. Just limit your intake, choose the ingredients wisely, and keep a track of your calories.

Many of us are in a hurry to achieve our fitness goals and become the dream version of ourselves 🤷🏻‍♂️ But we fail to understand that this process not only takes time but also that everybody has different goals, experiences and histories when it comes to fitness. In short, there is no one size that fits all! And that’s the reason we need to understand our body while going on a fitness journey, and not randomly follow a diet plan that a neighbour or a friend is following! 👊🏼

Here are a few points to take into consideration:

Goals: This goes without saying, but your fitness journey depends a lot on what you want and what you need to achieve. For eg. lose fat, build muscle, gain flexibility or just feel good! 💪🏼

History: All of us have different histories of eating habits and exercising. Our history plays an important role in determining the next course of our fitness journey! 😉

Body type: Some people may have trouble maintaining muscle mass while others may find it difficult to burn more calories. Setting goals becomes easier by keeping these things in mind. 👌🏼

While this knowledge will help your coach design the perfect diet and workout plan for you, it’s always very useful to understand your body well to take better care of yourself 💚