Have you ever wondered why you say you want something yet the majority of your actions imply the exact opposite?

Understanding what you want and why is integral toward being focused and determined to achieve a task, especially if it’s a difficult one.

• Why do you want to earn more money?
• Why do you want a nice house?
• Why do you want nice clothes?

I bet you could tell me strong reasons for all three of those questions and that’s probably why you work so damn hard.

You’ve probably managed to achieve all three and more than once!

But here is the thing with weight loss, you might say you want to lose a bit of weight or I’d like to look like so and so.

BUT WHY?

• What is wrong with how you are now?
• What would losing a bit of weight do for you?
• How would it make you feel?

The answer to these questions are important! How can you be motivated or disciplined to do something when you don’t even think about how it could benefit you?

It’s no wonder you lose motivation if you are giving yourself a task to do which seemingly has no purpose. Even if the answer is egotistical, it’s a very strong reason to go to the gym!

Think about it for a second. Why do you buy expensive clothes? Why do you want to spend thousands on a new bag or a new watch?

The same reason you might reach for food when you are upset. The same reason you might crack open a bottle at the end of a day’s work.

Because it makes you feel GOOD!

As human beings, we tend to lean toward instant gratification over harder or painful tasks. The quick fix, the get rich quick, we want it NOW and a lot of people are willing to pay a lot of money if it means skipping out the hard work…like butt implants or liposuction.

Food and alcohol give you that instant gratification, you always feel great after a workout but you have to go through the struggle of the workout first.

One requires little effort, the other requires graft.

You are capable of achieving great success when you put your mind to something. You will never get a pay rise, promotion or build a business if the benefits of why you want to succeed are not at the forefront of your mind.

But when it is it becomes easy to work your arse off!

Have a word with yourself.

If you were to brainstorm what it is about your current level of health or physical appearance that makes you feel upset or uncomfortable, then repeated the exact same thing for how you would feel if you were to be in shape, more energetic and healthier, then you would have very strong reasons motivate yourself staring you in the face.

Why would you settle for less when you deserve more?

Do Something About It

If you need help to get started you can follow me on Instagram for recipes, tips on diet and exercise or if you need a coach to help guide you through your journey then let’s have a chat.

Request consultations OVER HERE.

Nathan Jordine

Follow Nathan on Instagram on the link below for the most up to date health and wellness advice and to experience his personal training sessions on Instagram live.

The post CRISP. HEALTH : How People With Abs Stay Motivated, And How You Can Too! appeared first on CRISP..

The pandemic has created many barriers, we are unable to meet with friends and family, we can no longer go to restaurants so no more lunch meetings or have friends over for dinner on weekends. We are working from home or having some downtime while business is quiet.

All of this creates a huge opportunity to improve your diet.

Our daily routine is one of the biggest reasons why we eat what we eat. If you have lunch meetings or entertain clients then you have to eat out. 

If you are invited to dinner or have made plans with friends these are all scenarios in which you do not have total control over the food you eat. Yes, you can control what you order but many people crumble under temptation and social pressure and end up eating extra, ordering high-calorie foods and that’s before we even talk about alcohol consumption.

Now all of that is gone.

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WAYS TO IMPROVE YOUR DIET

• Change the way you shop. Avoid the snack isles, instead of picking up your favourite snacks, juices or alcoholic drinks, fill your basket (physical or online) with INGREDIENTS. How many times have you finished a weekly shop then open the fridge and realise you have nothing for dinner and end up ordering a takeaway?
  It’s because all you bought was crap! There was nothing you could actually piece together and make a meal out of.
  Purchase a list of proteins, fish or chicken, lamb and beef. Then a list of carbohydrates, rice, noodles/pasta, potatoes, quinoa. Then finally vegetables and leafy greens, salad ingredients and fruits.

• Try new things. Experiment with new recipes or perfect older ones, expand your pallet so that you can find what you really enjoy. Healthy foods are full of flavour but you won’t realise that if all you’ve done is hammer your taste buds with buttered or oily, salty foods from fast-food chains and restaurants. Look at my Instagram feed for recipe inspiration (https://www.instagram.com/nathan_jordine/) if you don’t know where to start or download my free recipe books from my website (https://www.nsjcoaching.com/recipes).

• Make more time for exercise at least 3 to five times a week. Whether you managed to get the equipment or not the internet is bombarded with home workouts and live training sessions that you can follow in real-time or repeat within 24 hours. Time or money is not an issue so do it!

Nathan Jordine

Follow Nathan on Instagram on the link below for the most up to date health and wellness advice and to experience his personal training sessions on Instagram live.

The post CRISP. HEALTH : The Greatest Opportunity To Improve Your Diet appeared first on CRISP..

Nathan Jordine

Follow Nathan on Instagram on the link below for the most up to date health and wellness advice and to experience his personal training sessions on Instagram live.

The post CRISP. HEALTH: The Need For Fatigue appeared first on CRISP..

What Is Progressive Overload?

This is a term used to indicate an increase in weight, reps or both during a training program.  Here’s an example. If you performed a set of bicep Curls and achieved 10 reps with 10kg, the following week you would be aiming to push on to 12 reps or to move up in weight.

Steadily increasing weight is vital to building strength and muscle but any increase in weight needs to be controlled.   Keeping good-form in order to maximise muscle development and most importantly avoid injury.

There is a greater risk of injury with every increase and every rep as the difficulty of the exercise increases due to fatigue. No brainer right?

Unfortunately, this often goes totally overlooked and the most common reason is a lack of understanding of progressive overload and most commonly ego.

I’ve seen barbell bicep curls performed so badly I couldn’t tell if the guy was trying to curl the bar or limbo under it.

I’ve seen one poor, silly sod arch his lower back so badly before the bar even passed his belly button I thought he was going to fold in half!

By all means, increase the weight but you need to be able to control the damn thing.

One thing that drastically diminishes under a load that is too heavy is the range of motion, which can drastically decrease the work performed of the target muscle during an exercise.

Heres a tip, you can have a great physique and stay injury-free if you just drop the ego and zone in on the muscle you are trying to work on every set.

Imagine performing a bench press, say during your warm-up set and you were able to lower the bar all the way down to your chest.  That would be a full range of motion.  You’d be working your chest through the broadest range possible, fully lengthening the muscle for a deeper contraction.

When the weight is too heavy, the range of motion can drastically reduce.  So instead of lowering the bar as much as possible the bar only goes half-way down (sometimes less), minimising the work done by the chest so the actual benefit from going heavier does not take effect.

The supporting muscles around the shoulders and elbows go under particular strain, being forced to work with a load they are not equipped or built enough to handle, this is when an injury occurs.

The amount of young men under 25 with shoulder or elbow injuries is staggering and it’s commonly due to poor lifting technique or buckling under a load that is too heavy.

Use a rep range of 8-12, if you can get 12 or more then take the weight up by 1 to 2.5 kilos ensuring that the last rep has the same form and technique as the first.

Stay healthy.

Nathan is here to take all the BS out of building muscle and fat loss and has been changing lives and bodies for the last 7 years. He understands what it takes to make a transformation and how to make a clear and simple path for others to achieve their own transformation.

Nathan Jordine

Follow Nathan on Instagram on the link below for the most up to date health and wellness advice and to experience his personal training sessions on Instagram live.

The post Sunday Supplements With Nathan J : “Training With Heavy Weights” appeared first on CRISP..

Wait, what?!

No carbs before Marbs right?!

Aren’t carbs the devil?!

Thankfully, No, they’re not.

Imagine this for a moment, imagine a world where you can lose fat without giving up bread, pasta or rice!

You might want to sit down for a second, it IS possible.

Carbohydrates are quite possibly the most misunderstood macronutrient among the general public. A lot of that is down to poorly educated personal trainers and reality stars with good bodies but questionable levels of intelligence.

Let’s get one thing clear, fat loss is determined by a CALORIE DEFICIT!

This term means that you are burning more calories than you are expending with movement.

Contrary to what many believe, carbohydrates DO NOT go down your throat, get turned in to fat then sit around your waist. So rest easy, you can have a slice of toast in the morning.

Let me drop this little bit of knowledge on you for a moment because it’s very important you understand this.

The body requires a certain amount of energy (calories) to survive, to keep your heart beating and organs functioning like your lungs breathing and digestive system processing food. This is called your basal metabolic rate (BMR).

A BMR will vary from person to person, taller people or people with more muscle will burn more calories in order to survive, allowing them to eat more, this is increased when combined with a highly active lifestyle but my point is there is a baseline of calories needed before the body begins to enter a surplus of calories to store fat.

There are many ways to calculate your own BMR but to give you a brief understanding, the average adult will regularly be over 1000 calories and in a lot of cases, well over.

So if a slice of bread is approximately 150 calories, this still leaves a deficit of 850 calories, without even moving a muscle to burn more calories.

So for now, chill out and eat a sandwich (it’s usually around 500 calories).

Ever dropped carbs and lost a load of weight?

Hardly surprising and here’s why. When someone lowers carbohydrates they naturally stop eating a lot of the crap that they usually eat like cakes, biscuits and crisps or eliminate what would have been the bulk of their plates such as rice, potatoes and pasta.

However the weight loss wasn’t down to reducing carbs, it was down to reducing a shit tonne of CALORIES that just so happened to stem from the carbs.

Basically, dropping carbs often works because you eat less food, resulting in a calorie deficit and fat loss.

You can do the same thing by just eating a little less in general! Simple.

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Nathan Jordine

Follow Nathan on Instagram on the link below for the most up to date health and wellness advice and to experience his personal training sessions on Instagram live.

The post Sunday Supplements With Nathan J : “Carbs Don’t Make You Fat!” appeared first on CRISP..

Nathan is here to take all the BS out of building muscle and fat loss and has been changing lives and bodies for the last 7 years. He understands what it takes to make a transformation and how to make a clear and simple path for others to achieve their own transformation.

Being in control of your body fat may seem impossible but it is within your power.  Circumstances and surroundings will change. When you have the right knowledge and understanding, you will have the tools to make decisions that benefit you and your goals.

How do we gain body fat?

A simple concept that very few people actually understand.

There is a misconception that certain foods make you fat, like eating carbs or junk food but this is not the case.

Your body requires energy, we get our energy from calories contained in food and calories are how we calculate the energy in food.

The human body also uses energy to survive, not only to move but for essential survival systems like your heartbeat, organs functions and digestion.

Fat storage will occur when you consume more calories than you burn within a day and when this happens consistently over time you’ll accumulate noticeable fat storage on your body.  It wasn’t because of the croissant you had with your coffee, it’s was due to to constant overeating over a duration of time.

Understanding energy (calorie) balance

• Eating MORE calories than you burn = Calorie Surplus > fat storage
• Eating FEWER calories than you burn = Calorie Deficit > burn fat
• Eating around the SAME calories as you burn = Calorie Maintenance > Plateau/Maintain current levels

 Now that you know understand how energy balance works you can now make a plan of action toward your desired result.

Lose Body Fat

Often the most common desired result. This means you need to create a deficit by moving more, eating fewer calories or a combination of the two.

The more you move and the more conscious you are or about how much you eat or calories you intake, the bigger the deficit, resulting in steady and progressive fat loss. Remember to stay consistent until you reach your desired goal.

Maintain Current Results

Simply maintain the current structure if bodyweight has plateaued.

If you increase activity levels and body weight drops you have the luxury of being able to eat a little more. If activity levels drop then keep an eye out to see if bodyweight increases. This means you will need to reduce calories if unable to maintain previous activity levels. Simple stuff right?

Gain Fat/Weight

Believe it or not, this is a target for some. Having a certain level of body fat is essential for health and for fertility (hence why women store more fat than men).

If too slim or skinny the body is often weak, frail and drained of energy easily. Simple tasks or activities are a lot harder. When this is the case, an increase in muscle mass and a level of added body fat will be the desired outcome.

Now that you have a better understanding, you’re a step closer to goal-setting. Before you do though, remember this…

Body fat is controlled via energy intake and energy expenditure, i.e. how much you eat and how much you move.

 It’s not about the carbs you ate, pill you swallowed, shake you prepared or how many ab exercises you do (more on that in the near future).

 PLEASE don’t let companies or bogus influencers tell you or sell you a BS product on something with false claims of a promised land.

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Remember to follow Nathan on all of his channels and he’ll be back next Sunday with another post. Stay tuned.

Nathan Jordine

Follow Nathan on Instagram on the link below for the most up to date health and wellness advice and to experience his personal training sessions on Instagram live.

The post Sunday Supplements With Nathan J : “How to Control Body Fat” appeared first on CRISP..