There’s no such thing as a taboo food in a low-sacrifice eating plan.
So, what are some great strategies around drinking alcohol?
Where…you can still be social and have a good time!

Watch this video and remember these 6 tips:

1. Keep drink to a minimum
2. 2 glasses when you go out
3. Minimize eating fatty foods when you drink
4. Eat before you go out
5. Order fish at a dinner where you know you’re going to be drinking
6. Eat a low fat vegetarian option

Have a great weekend!

Coffee is not good for high blood pressure. If you are stressed it has a
tendency to magnify the effects of the stress. It can make you even more
stressed and more anxious. It causes adrenal exhaustion which has a big
effect on your energy levels.

Coffee is quite acidic as well. So it affects your stomach lining and your
digestion. The diuretic effect of caffeine is that it dehydrates you…but
you may need to down about 8 cups of the stuff.

The highly addictive nature of coffee is another set-back to drinking it.
If you have ever come off coffee and gone ‘cold turkey’ you may have
noticed a headache. If you are reading this article or watching the video
here and you’re thinking to yourself, “I might cut down”, we suggest
that you should come off it slowly to reduce the side effects. In turn,
you’ll reduce your headaches.

Caffeine consumption is a big part of our society. It’s not just in coffee.
It’s in tea, chocolate, cola drinks & some over-the-counter medications.
As a society, we are highly addicted.

Our # 1 tip is to simply watch that it’s not sneaking into your daily ritual
too much. Be aware of it. There’s no need to completely cut it out. That’s
not part of our low sacrifice eating plan that we (@ New Level Personal Training)
prescribe to.

My name is Darren and here is my story…

I was a personal training client and now (because of the changes I made in my
life & the fact that I lost over 40kg!!!!) I am now proud to call myself a Personal
Trainer.

In this video I get interviewed by Travis Bell, who is my boss down here at
New Level Personal Training Elwood. As you’ll see, we discuss the tough times
I went through with my fat loss journey. Now, as a personal trainer, I really do
understand my clients needs, especially those who want to start their own fat
loss journey.

I love being able to share my experiences and what I’ve learned with my clients.

Enjoy the video & if you’d like to train with us down here at Elwood, call
1300 NEW LEVEL.

Darren McKenzie.

Watch this quick video to get the positive effects of the humble cup of coffee!

Coffee IS a stimulant so it does increase heart rate, your respiratory system &
activates your central nervous system.

As a stimulant coffee helps to release fat into blood stream which is great if you
are exercising because it’s a ready-made energy source for your body to use
and it’s one of the densest forms of energy you can get.

It raises your blood sugar levels as well by releasing Glycogen into your blood
stream. Combined with the fat release, its sets you up perfectly for optimizing
fat loss during exercise.

Note: We are not promoting starting a coffee habit by any means, but if you
do currently drink (1 of the most addictive drugs on the planet) our
recommendation is:

-Maximum of 2 per day
-No later than 3 pm
-3-4 hours before training

Richo will have a double espresso & I’ll have a long-black to go…

Enjoy!

Well, you’re not the ‘Lone Ranger’. 99% of our Spring clients want the same
thing, which is great! So what’s an immediate solution to get results quickly,
permanently, but safely?

For starters, you probably know that a higher protein, low carb diet has proven
to work. It does! BUT, to get maximum benefits the key is to cycle it. We have a
‘2 Week Kick-Start Program’ that we give all of our Fat Loss clients when they first join.

In this phase of the program, we do go low carb to get the result. Warning: Only Do
This Under The Guidance Of A New Level Personal Trainer. As part of this phase,
we recommend supplementation. These include:

A good quality Protein Powder. It’s slow to digest so there’s no spike in your
blood sugar levels. New Level Trainers recommend the Aussie Bodies range
of products.
A great fibre supplement. When carbs drop, normally fiber drops. You need

to keep feeling fuller for longer. Psyllium Seed Husks are a great example.
Chromium Picolinate. Good for all the sweet lovers! Regulates how quickly
glucose enters your blood stream. Great for dropping blood sugar levels
to get you into your ‘Optimal Fat Burning State’

All 3 are cheap to buy and last for a long time. Speak to your New Level
studio about buying these as part of your 2 Week Kick-Start program.

If you did, you’re probably not the only one!

Here’s a simple solution that we give our personal training clients who write
down ‘fat-loss’ as their goal every Monday. It’s called a POM or Protein Only Monday!

The POM system will (without a doubt) kick start your week by getting you
into your ‘Optimal Fat Burning Zone’. Obviously, to get into this zone your
body must burn fat.
But, if there’s too much alcohol, simple sugars or complex carbohydrates
in the way, your body will burn these 1st before tapping into your fat reserves,
which are 4th on the list. Your body will burn the other 3 before fat because
they are more readily available to the body to be used. In order, this is how
your body burns fuel:

1st Alcohol
2nd Simple Sugars
3rd Complex Carbs
4th Fat (we want to burn this!)
5th Protein

So it makes sense to reduce the amount of the 3 above fat into order to tap
into fat, doesn’t it? Warning! We are not saying to have NO carbs here. You
need carbs to function each day…maybe not as much as you have now.

Decreasing your carbs and increasing your protein levels will allow your body to
utilize fat…especially if you’ve got a ‘bit extra’ to utilize. It will also allow you
to maintain your daily energy levels.
Below is a suggested POM menu plan:

Breakfast: Bacon & Egg(s)
Protein Snack 1: Protein Shake / Protein Bar (½ or full)
Lunch: Chicken Salad
Protein Snack 2: Cheese &/ or Nuts
Dinner: Fish & Salad
Protein Snack 3: Protein Shake

Watch this video. Resident New Level Nutritionist, Mark Richardson explains the
POM system. He also explains New Level’s Results Week. This is where we re-assess
each and every New Level client every 8 Weeks…just to check-up that we are doing our job right!

Courtesy of New Level Niddrie

Are You A ‘Healthy’ Role Model For Your Kids?

Childhood obesity is out of control with no lessening in sight. During the imprint period,
which is between the ages of 0-7, kids are like a sponge for information. Their early habits
are being cemented every single second, minute, hour, day, month & year. And the worst
part of it is, it’s not what you say as a parent, it’s what you do & who you are as a parent.

At the risk of sounding harsh, a fat, inactive parent will subliminally train ‘little Johnny’ to
be fat & inactive, even if the parents tell ‘little Johnny’ to not eat ‘that food.’ On the other
hand, an active family will produce an active kid. The families eating habits will help to
train the palette of ‘little Johnny’ to eat healthier foods.

If you think that you may need a little help becoming a better,
more healthy role model, call 1300 NEW LEVEL today.