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The key to weight loss
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Player Profile
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Referral program
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6 Week Challenge RESULTS
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Stuff for sale!
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New Toys!
What's in here:
Eating well doesn’t have to be complicated! Follow these four simple steps for a nutritious meal:
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Protein Power: Fill 1/4 of your plate (or palm-size) with protein sources like eggs, poultry, lean cuts of meat, fish, tofu, legumes (beans), nuts, and seeds. Avoid processed meats and/or plant-based alternatives.
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Veggies Galore: Fill 1/2 of your plate with non-starchy seasonal vegetables. Choose a colourful assortment of vegetables and fruits to ensure you get a wide range of phytonutrients, vitamins, and minerals.
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Smart Carbs: Fill 1/4 of your plate with starchy vegetables (e.g. potato, corn, sweet potato, pumpkin) and/or whole grains. When selecting grains, opt for whole grains like brown rice, black rice, whole wheat bread, quinoa, oats, or whole grain pasta. These provide more fibre, vitamins, and minerals compared to refined grains.
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Healthy Fats: Add approximately one tablespoon (or one thumb size) of healthy fats such as avocado, extra virgin olive oil, ghee, and nuts/seeds.
The best workout plan = Consistency
The best fat burner = Drop junk food
The best antidepressant = Exercise
The best multivitamin = Real food
The best life hack = Lift weights
The best recovery = Sleep
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How to lose weight without doing hours of cardio and doing restrictive “diets”.
Carbohydrates often get a bad rap for weight loss. Many believe that to lose weight, carbs should be limited or eliminated. However, sugars and starches found in grains, fruits, and vegetables provide crucial energy for the brain, muscles, and metabolism.
I do NOT believe in “Diets”. I’ve heard it from so many people, they have tried Keto or fasting multiple times to lose weight because it’s “the only thing that works”.
But, here is the truth, if it’s something that you have to keep going back to, it’s not working at all.
Drastic diets might give you quick results, short term, but it’s not sustainable, so you end up putting the weight back on, and most times more.
When it comes to carbohydrates, carbs are not the issue, it’s the amount of carbs you are consuming.
You have to remember that carbs = energy, if you have excess energy in your body that is not metabolised, then it gets stored as fat.
Here is an average eating plan of many people…
Breakfast: Oats
Snack: Fruit
Lunch: Ham and salad Sandwich/Sushi rolls
Afternoon snack: Muesli bar
Dinner: Pasta or rice dish
Now, each by themselves, are great choices, but when we add them all together, the ratio of carbs, protein, veggies, and fats have a much higher carb percentage, and this is where the problem lies.
So if our goal is to lose fat, instead of cutting out food groups and spending hours doing cardio, we need to focus on increasing our protein and water intake and building muscle.
Do cardio for your heart health and your mental health. It releases endorphins that make you feel good.
Protein will keep you feeling fuller for longer, meaning less snacking and it also helps repair muscle and balance your insulin levels.
Eliminate processed junk food and eat real food.
6 Week Challenge
The most recent 6 week challenge was an incredible success. Sorry, no before and after photos to show, as much as before and after photos are a great business tool for me, I believe this is a personal journey, and social media doesn’t need to see everything!
The results are awesome. There are quite a few participants who are committing to another 6 weeks. I love hearing this because it tells me a few things...
1. They are feeling better for it.
2. This is a sustainable lifestyle, easy to follow and maintain.
3. They are looking for long-term results, not just a quick fix.
What was so different about this challenge?
Firstly, it was not a “Diet”, just Healthy Eating. No eliminating food groups.
Each person received a recipe book (game changer over looking at yet another thing on the phone).
Meal planning - getting the family involved to choose the recipes so less pushback from the little ones at the end of the day as they helped choose it!
Weekly tasks and weekly prizes - nothing like a little carrot dangling to keep motivation levels up!
And what awesome prizes!!
I selected some of my favourite local business and each week a winner was selected to receive one of these…
$100 Gift Voucher from Intimo Joanne Lindstrom
1 Hour massage from Rin Massage
$100 Voucher from The Gloss Studio
$100 Voucher from Emulate Beauty
This Challenge was just as much about the team at PLAY as about local businesses in the community. Click on the links to check them out for yourself.
RESULTS:
Participants not only saw changes on the scales and a drop in centermetres, the best part was all the other wins. Here are just some of the outcomes;
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Much better headspace for dealing with daily life. Much more patient, less angry at everything & everyone, and much better emotional regulation overall. Was ticking far too many of the peri mental health boxes. Dr ordered exercise before other options & guess what? Dr was right! No more box ticking!
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Better energy
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Clothes fit better
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Change of thinking around my nemesis-snacks. Instead of mindlessly opening the pantry for snacks & continually shoving in whatever filled the gap, I am much more considered in thinking “do I need this or just want it? Am I hungry or looking for a distraction? Is this habit or hunger?” And mostly I don’t actually need the snack.
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Been surprisingly easy to drop snacks, after dinner treats, sweet stuff, chips.
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Confirmation that after years of only doing solo exercise that I actually prefer groups
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Such a great community of people exercising at all ages, sizes, abilities. No judgey-pants gym bros
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Enjoying the “ooh there’s a muscle I forgot I had” feeling the day after, the challenge & variety. Reminds me of when I was the fittest I’ve ever been (10 years ago) & that I can have that again
“Feeling brilliant. I was brave enough to go shopping yesterday and I actually bought myself a leather skirt and sleeveless turtle neck, and I’m super proud of how I look in them!
I’ve had a few big wins; not snacking after difficult or sad work situations, reducing my carbohydrate intake, and being more concious of what I’m eating. Overall though my biggest win has been taking on this challenge and trusting in myself that I can do it, that I can make better choices with my food and it’s a perfect way to compliment all the sessions I undertake during the week.
I can see myself continuning on this path which is exactly what I wanted out of this challenge, to make lifelong changes that are achievable and realistic.”
"My Blood pressure is the best it has been in years!
My biggest win is no alcohol pretty much for the 6 weeks".
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One of my main aims during this challenge was to incorporate more vegetables into my diet and I have certainly done that! Previously, I had very little vegetables in my diet and I have found I actually missed having them. I have loved the recipes and they are so yummy and tasty and easy to prepare. I haven't been bored eating the meals at all. My favorite recipe is the Creamy Chicken pasta with sundried tomatoes. I never felt hungry in between meals which is great and I stuck to the plan.
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Another aim was to maintain consistency with my training and my food and I feel I have done this. On average, I have been training 3-4 sessions a week and I feel great. There were times where I really didn't want to train, but forced myself and felt so much better for it
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With my training, I have found I have challenged and pushed myself to increase my weights and have surprised what I have been able to achieve (it helps when you are paired with another PLAYER that is stronger than you and you want to keep up haha!)
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I can certainly feel a difference in my body - my clothes are fitting better and I have more confidence
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I'm pooing once to twice a day
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My skin is smooth and I hardly have any breakouts
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I have more energy when it comes to the evening time
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I'm finding I am sleeping better and I'm able to handle stress more easily and I'm alot calmer.
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I haven't had a drink of alcohol for the full duration of the challenge (I could have easily had a drink due some reallystressful situations but decided against it - I find alcohol screws with my sleep and brings my mood down (depression)
SO MUCH LOVE FOR ALL THE WINS!!!
I've had a clean up and have some goodies for sale!
Luke Hines "5 Kilos in 5 Weeks" Selling for $15
RRP $26.99
MiGoals 90 day fitness journal $20
RRP$32.99
https://migoals.com/products/progress-journal
Weekly Meal planner fridge magnet $5
RRP$10
AS Colour Bucket Hat in Storm colour with PLAY Logo $30
https://www.ascolour.com.au/bucket-hat-1117/
The most recent 6 week challenge recipe book $30
Lacrosse/Massage ball $5
RRP$10
Green Knitted Resistance Band $10
RRP$15
https://www.smai.com.au/products/knitted-resistance-band-200lb
Numbers are limited, First in first served! Message me on 0407059223 if you would like anything x
New Toys!
Some of you may have already seen a few new pieces to play with!
No, I haven't just tried to find you yet more torture devices to spring on you, I have chosen these items specifically for you!
First, the Nordic Curl, beautifully demonstrated by Erica here, is excellent for hamstring hypertrophy, sprinting, and sports that involve running. It targets multiple muscle groups including quads, hamstrings, calves and glutes, delivering a comprehensive strength-building workout. Nordic Curls not only help prevent injuries but also aid in faster recovery, while also contributing to developing strength in your entire posterior chain.
Leg Press/Hack Squat
This was a big investment, but one that I think will benefit a lot of people.
The beauty of this machine is that it can be used as a Leg Press, Hack Squat and calf raise machine.
In terms of machine weights, I have long steered away from them, as free weights (barbells, dumbbells kettlebells) are considered “better for you” because you have to use your whole body to perform an exercise, take the Barbell Squat for example, you need co-ordination, stability, strength, and power. However, I’m not going to place a Barbell on my lovely friend Geoff pictured here, and hope for the best. Geoff is 94 years young and is looking to strengthen his legs and work on his balance, so the Leg press is an ideal piece of equipment for his legs, and we work on his balance in separate exercises.
Plus, there are quite a few of us who have knee pain, from either low estrogen due to menopause, or from doing high-impact sports when we were younger, and now experiencing the aftereffects. So when you are doing barbell squats, we are only achieving a small range of movement or experiencing pain in either your back or knees, I have been putting quite a few of you on this over the past few days, and all have been able to achieve a greater range of movement with more weight. Therefore, strengthening without any pain, YAY!
It seems that everyone is loving it, and more were a little too excited when they thought I got rid of the Ski erg!!!
