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Transform Yourself Tuesday: March 4th 2014 | Ariana.

I can’t believe March is here already! March is a very exciting month for me and big changes are happening in the lives of my two BFFS, one is about to give birth to her very first baby girl, and the other is moving to Wellington, both of which I am terribly excited about.

My journey with Rapid Fitness is going really well and I am already starting to see some pretty impressive results, but I don’t want to say too much too early so I’ll check in with you a bit later on that.

I think I’ve already said Transform Yourself Tuesday is my favourite feature on this blog, I feel like Rafiki holding up an encouragement Simba. I know that’s way too epic but people’s progress photos encouraged me SO MUCH when I felt hopeless, so I hope it’s the cirrrrrrcle of liiiiifeee and all that.

I was introduced to Ari through Michelle. My eyes just about popped out of my head when I saw this “standard” looking pretty lady transform into an absolute knockout.

#transformyourselftuesday #transformation #keto #hflc #rapidfitness #rapid fitness #weightloss #inspo #fitspo #lchf #xhelensarahx

Kicking March in the ass.

I get so many emails from you guys, and I love it. I do my very best to reply to all of them and answer your questions. The overwhelming majority of my emails are about AMAZING results you are getting, progress photos, stories about your new life, how much better you're feeling, or overcoming disordered eating (which are my favourite).

Some of the emails are more difficult. Problems with weight loss, metabolic damage, not understanding keto, eating too much protein, and not 'getting it' in general which all translates to not losing weight.

Just kidding... love you all :)

The simple fact is, if you can't eat to get into ketosis, you won't lose weight through a ketogenic diet. You may not GAIN weight (low carb is an ideal dietary plan overall to maintain weight loss), and you will still experience all the benefits of a low carb diet, but you won't get the kind of results you are obviously wanting.

Although we refer to 'keto' as a way of eating, the aim of keto is to be in ketosis, that's how weight loss happens. People who eat a low carb diet may go in and out of ketosis 'by accident' and experience minor loss, but purposeful, strict, ketogenic eating will result in weight loss, but it also requires knowledge, discipline, and effort.

Some people read about keto, and think they can eat all the bacon, cheese, and keto bread they want and lose weight. Sadly that's not true. Keto is still a "diet", although arguably it is less difficult than restrictive, and better for you than low calorie plans where you eat cabin bread, light cottage cheese and brown rice and constantly feel hungry and miserable.

I work full-time and I absolutely LOVE my job. I work with, and for, some of the coolest people I have ever met, and it's such a privilege to not hate Mondays. Between working full time, being a wife, working out 3-6 days a week, making sure I have time to stare around at nothing and gorge on House of Cards on Netflix, I don't really have tonnes of time to devote to all the emails and questions I get. (tumblr users I will NOT answer anonymous asks ever. Email me or go to my Facebook page).

You'll notice there are no ads or sponsored posts on this site. For me, this blog is a hobby, started to help people, and to make sure I didn't flood my personal Facebook with weight loss, keto, and fitness stuff because most of my friends are not interested. I can't believe the huge volume of visitors I have ended up getting, but I'm still not interested in changing what I do because of that.

I don't want to make money from this site. Maybe one day if Vasely and I decide to have children and I go on maternity leave I might put some ads up, but until such a time, I will keep this site foot loose, and ad (including endorsements) free.

What am I getting at? because of my full-time job, I cannot provide you guys who aren't doing okay on your own the level of support you need, but I hate leaving you hanging. I have toyed with the idea of opening my own weight loss support crew group up to everyone, except none of us are experts, and we don't have all the answers.

I do pivot people to lots of other sites that have free plans such as I breathe I'm hungry, and ruled.me however those sites are very American, and a lot of the produce, products, and plans aren't ideal for us Antipodeans, especially those of us who use the superior metric system.

Rapid Fitness started popping up all over my news feed, and instagram. My interest was heightened in this crew of people when I realised they supported a ketogenic approach to weight loss and appear to have a pretty comprehensive wraparound support crew. Even my keto twin Michelle has started doing it, and I wanted to learn more and see if it was something you as readers of my site might be interested in, so I contacted Jay at Rapid Fitness and we had a chat. I thought I'd do a non-biased profile on their company (which you will see a bit later on) and also review the programme for myself to get a true idea of what it's all about.

Cam and Jay from Rapid Fitness.

So... I am going to start the Rapid Fitness Kick Start programme on Saturday. This programme is about ketogenic eating for weight loss, but most importantly total health and wellness.

Last night I broke myself out of ketosis and ate delicious delicious Mexican food at Viva Mexico in Wellington as well as some horrible sugary treats like a Milky Bar (see how I put my body on the line for you guys?) so that I can start Rapid Fitness Kick Start tomorrow completely out of ketosis and in a state like beginners would be (full of sugar, and feeling sluggish) and follow the plan exactly.

I'm not going to count calories, track my macros, or do any of the things you would need to do if you were going to follow a strict ketogenic eating plan alone. I will just follow the "Kick Start" and then "R28" plan exactly as it tells me to.

As most of you know I have lost and kept off 30kg. I fluctuate around 3kg which is quite normal, I haven't been eating to lose for a long time because I wanted to have a long period of maintenance to ensure I didn't get excess skin, and to make sure this way of eating was sustainable for me. I've achieved both of those goals and now I want to lose my last lot of weight, to sit in the healthy BMI range for my height and weight, and be a dress size 10 in all items (I'm currently a 12).

I have seen HUGE results from people like Ari Eats, Miss Gray Souffle, and 365 Days Without Takeaways on Rapid Fitness. In fact I'll be introducing you to Ari for Transform Yourself Tuesday next week, which I am really excited about.

I'll be interested to see what happens for ME on this plan, as someone who has already lost a lot of weight but what I really want to know is could I confidently refer someone who is struggling to this business and their community and know they were in good hands. Some of you have already signed up, that’s really exciting, it’s cool to be doing it with you.

I'll check in and let you know how I am going. You can read about the kickstart and R28 plans I will be following here.

Have a beautiful weekend my dear friends, think of me, as part of my new programme is no artificial sweeteners, so I've got a Pepsi Max habit to kick.

xxx

Love, Hells.

#keto #ketodiet #rapid fitness #rapidfitness #kickstart #ketosis

Sean on Eating, Cheating and Dining Out.

What's up team,

So pleased to see the amount of you taking the time to read the last article I wrote on ketosis, it shows you guys really crave some knowledge to empower you; One of our ground morales at Rapid :D

I've been specifically asked by the big guns upstairs to do an article on dining out, but I also want to do a little on the cheat meal and eating in general. Must be quite a hot topic with all you social butterflies! This is a tricky topic for me to write about, far less sciencey and more about different aspects of life too, but I'll give it a shot so bare with me. Again I'll quickly breakdown the order of things I will write in then get straight into it; Starting with dining out to get it out of the way (this will be more experience and opinion based so will just have to wing it), moving onto eating meals in general which should be brief (maybe), then finish up with a little talk about why that cheat meal is in our plan! This will be more of a blog than like the scientific article, I apologize in advance! So let's get cracking into it shall we:

At Rapid, we understand everyone has their own lives and are doing their own things with their own friends, which isn't always holding hands with ketosis. That's okay. I am finding a lot of you are so dedicated to Kick Start and R28 diet aspects that you almost lose out in other areas of life (mind and soul). That's fantastic! In the sense that you are so dedicated and devoted to your weight loss and health that you are actually sacrificing little bits of your life, which yes I know is hard. I have huge respect for that guys :) But team, you must think of a ketogenic diet as a choice, every meal is your choice because you want it. It becomes far less hard to avoid bad foods when you don't have to say no, that is to say, the question wasn't even asked! You can't eat that potato salad not because 'the plan' says you can't but because you don't want to. Sit back and actually think about that for a second. Seriously just process that thought. When you are at Burger King with your mates, imagine that menu. Don't look at it and say "oh it looks good but I can't have it", NO. You can have it, no one is stopping you. But YOU DON'T WANT IT. You always want what you can't have, if in your mind you can't have it because of Rapid and its plans then not only will you want it just because you can't have it, but will also start to resent Rapid's plans too, the very thing that is trying to help you! Silly isn't it? I want you to go out from today and see that food that your body doesn't want, and listen to your body on it, agree with it. Know how you are going to feel after you eat something bad and really focus on that thought. Focus on how you will feel both in your gut and in your own conscious. You're gonna feel shit man. Live through that before you buy anything that will set you back from your goals. Every right decision you make like this, you become stronger as a person, you gain more depth, and make it easier the next time. Hell I could bite into a BBQ Bacon Deluxe Double Cheeseburger, chew it, and spit it back out with no problem. I just don't want to pay for something that is bad for me. I wouldn't pay someone to punch me in the liver, so why would I eat something that is going to do the same from the inside out?

Now, I am not being quite fair here. Some of you will be put in positions where you are hungry and have no choice in the food. I have been too! There is always a way. In some instances, there will be times where if you want to eat and everything has carbs in it. That's okay. You have no choice in it, don't feel bad for gods sake! Eating carbs is not failure!! Please get that in your head and lock it down somewhere! At that point you just shrug your shoulders and be honest with yourself. "Is there a way to stick to the lifestyle I want here? no? Sweet as I'll just enjoy myself here and tomorrow is a new day". This does not mean "weeeeeell shit I've broken my diet now so might as well just go hard". This is not a diet. A diet implies it is something temporary for a specific purpose like gaining muscle or losing weight. This (Kick Start, R28, and Living Well) is a lifestyle choice. You are choosing to be healthy and choosing to be slim. You like living a clean life with a clean body and clean thoughts. Leave the less sanitary lives for others that want to live that way, and that is totally fine, it is their choice and I respect them if they are honestly living the way they love. Personally, I love eating something and knowing its amazing for me. It almost makes it taste better, in my head recycling the nutrients I am getting from it as I eat it. Just to finish up this dining out part, I want to say, look for opportunities to take carbs out if you can. I had to have indian for dinner not long ago while looking after someone in hospital and I simply didn't eat the rice, the Tikka Masala in all its fatty goodness was bangin just on its own. Not saying this is an okay food out of choice, but like I said, with choice removed and was damn hungry at midnight, I did what I wanted, ate. The next few days I was super strict on myself to make up for it, because I wanted to be! I wanted to cleanse myself of all that crap in that curry, who knows what artificial stuff was in there? The message that I have very poorly portrayed here guys, is balance. If you 'mess up', mate you have done so well around this time and have all the time you want to make up for it, just enjoy the present and stay strong where you can.

One RF'er requested a little thing about the cheat meal, why have it? I'll try to keep this relatively brief. I struggle with that however. The cheat meal, is not so much about the physical health as about the mental health of you. It gives you a pin point in time to pull on and work towards, you have a finish line for kickstarter. If there was none you have nothing to guide your drive. A reward so to speak. I do think that after two solid weeks of heavy weight loss and massive lifestyle change that this meal brings back a bit of sanity, but is also physically quite rejuvenating. After two solid weeks of heavy weight loss and strenuous metabolic shift, your body needs a break man! Give it a damn breather, it has done superbly. So reward it and yourself. This meal may also cause you to realise you actually don't want any or some of these foods now. It's grounding. Makes you realise how clean you have become and purified of your past, and in just two weeks! So to answer your question on the cheat meal: It's a big happy chappy pat on the back to your body, to your mind, and to your soul. All have been put through the fire to reach the promised land. There is a bit more science to it than that though. The huge influx of energy will refill your muscle glycogen and restore you ready for starting intense exercise, a platform to push off from. But it is more so to shock you, this time using what you beat down in the first place, now you want to give it a hug again? All that good health so you could hang out with the old you? This is more of an eye opener than anything, concentrate on how you feel after that meal, do you feel satisfied? Bloated? Everything you don't want to feel? Didn't you feel so much better 10 minutes ago? It's almost like a last hug goodbye and with closure. You can walk away from that confident, and vaguely see a you in the distance further up that even that far away you can tell you want to be them. So you start walking. Or running haha :) You will get there, and the cheat meal is a good marker to see how far you have come and mentally reassess for where you are going to go.

As always, a lot of tangents and things that probably don't piece together very well in this blog article thing, this blarticle. I hope I have answered at least some questions, I actually wanted to do something a bit more sciencey and knowledge based rather than philosophy or idea based, I will see if I can be the one choosing all the topics from now on, I feel I write better when I am doing something I chose to do. Thank you for taking the time out to read this, the next one will be something with more solidity to it since all of you are so knowledge hungry! This type of blarticle is more for wisdom, I guess both are good so this is good practice for me :)

As always, thanks team. Have a fantastic weekend and make choices you WANT to make ;)

- Sean

#rapidfitness #rapidreset #weightloss #cheatmeal #diningout

Ketosis - What is is and Why it is Efficient.

Our man Sean fills you all in on Ketosis, what it is and why it is efficient.

What is ketosis?

Basically your body has several fuels it can run on, much like a car with its own fuels. Ketosis is having a relatively high amount of ketones in your blood (I won't go into their scientific names) which is a differing fuel from the normal glucose that we use with our western diets. Ketones are made inside your body by breaking down fats, hence why ketosis is so good for fat burning, you cannot eat ketones in your diet. I'll go a step further and explain why it is so efficient and why it makes so much logical sense for the human body to be in ketosis naturally. Your body can store energy in the form of either glycogen (a chain of glucose molecules) in the liver and muscles, or as fat in fat cells around the body. Your body can only use the sugar from the liver to function, sugar in the muscles lacks an enzyme that allows the escape of sugar from those cells. In other words, your muscles are greedy and won't give away their sugar energy to help out your brain or the rest of your body. Now you can only store a very small amount of sugar in the liver, around 500g approximately. This will only give you enough energy to last through one day if this is the only fuel source used. Luckily we have fat storage that can be turned into ketones, and we can hold vast amounts of fat on our bodies! PLUS, fats contain over double the energy of carbs like glucose! So here you have on one hand a less energy dense sugar in very limited storage OR a high energy dense fat in storage amounts 2 to over 100 times the amounts of glucose!!! Now which system seems more sensible to rely on? Not only are ketones in a more numerable quantity, but also come from the very thing we want least! Fats!! Now if that is enough on that, let me dig into what getting in ketosis actually is. For years now, for most of you (including me!!), would have been having carbs 3-5 times a day if not more with snacking etc. So as beautiful as the human body is, it adapts to its external environment to suit YOU better. Just as running more makes your muscles more efficient and sitting lots makes your butt more cushioned, eating more sugar will make that pathway more efficient too. Over your life, your body has adapted to suit your multiple carb intake lifestyle, not because it wanted to, it didn't have a choice, you were brought up that way and so it went with the flow. Although yes your body may be running well on carbs because it has been on them for so long, it can only max out as far as the fuels capacity will let it! By switching to a fat dependent lifestyle, you are switching metabolic pathways and revving up different gene expression to deal with the new fuel. Just like you have a different motor to run on diesel from petrol, same as your body with fats and carbs, only your body doesn't need a mechanic, just time to adjust Once carb restriction starts, suddenly your body is forced to use fats for ketones instead as after the first few days the carb stores are really getting low. Your body doesn't like this because it's not efficient for it (at first), it's not used to it, so is slow and bumbles through unfamiliar metabolic pathways. This causes the feeling of fatigue and dizziness as all of your cells must adapt too, they are set to run on sugars and are being fed ketones, so are struggling to fuel themselves with only the few ketone processors they have for emergencies. When you stay in ketosis, the entire system declares a state of emergency and starts stocking up its cells and pathways with enzymes and organelles in much higher numbers fit to start chewing through fat instead. Over time, adaption is stronger and stronger, by 8 weeks, your are "full fat adapted" and will rely almost solely on fat for energy. A fat burning machine. Not just fats you eat, but also the stuff already on you. This is why the minifasts are so important, giving your body time to clean out your digestive system of scraps and also let it burn off some of that unwanted poundage. The double edged sword to burning all this fat is that a lot of toxins and metabolic wastes over your life were not processed and 'put on hold', stored in your fat, joints, and other tissues. When you start chomping through all this fat for energy, you WILL come across the bad stuff you have buried from your past eating and lifestyle habits. The more rough you were on your body in the past the more you will have to process and yes the harder it will be. These toxins though, when exposed once again and actually processed will be gone for good. These ARE toxins though! Poisons in your own body; and depending on the person they can and will cause headaches, bad skin, nausea, flu like symptoms, joint pain, bad sleep, etc etc etc. This is only temporary, and then the health following that is for life! It is the most honest form of earning something, you have to put in the hard yards to get the results, your body is amazing in its abilities, it can do this if you will but give it the chance. Hopefully enough of that has been covered to move onto here. You know you are in ketosis when all of a sudden, you find you don't have the highs and lows on energy throughout the day. Maybe a little, but nowhere near as much as before with the slump before lunch, and as you are driving home from work. Those were insulin spikes and troughs from relying on sugars, now you have a constant source of energy to hum along on. You may also find you need far less sleep, personally I used to need 8-9 hours a night to be onto it the next day plus weekend sleep ins. Now, 4-6 hours and I am buzzing till bed time again. Your thinking should be more active and mood should be overall happier as carbs are also linked to depressing thoughts, ketosis eliminates that. Also a big one is bloating will decrease majorly with no carbs to hold all that water. There are more if you are interested, look up journal articles on ketosis with peer reviews, not magazine articles that are unreliably sourced! A final personal stance on ketosis: I can vouch for this lifestyle. I feel fuller for longer, my energy levels are constant and raving, my skin is better, I am fitter, feel lighter, sleep better, and I have never in my entire life had this little body fat. Granted yes, I do have carbs sometimes, but only after exercise to replenish my muscle energy so I can keep moving. I do not think eliminating an entire food group is healthy or natural. I just think from what I have come across in my experience that very limited carbs is the way to go. Please excuse my french here but I think it is fitting; I am not here to bullshit you guys, I am here to share what I have found to work for me and many others and hopefully you can gain the same. I am not saying ketosis is a silver bullet, nor that it will cure all the worlds health problems, but hell, it's one doozey of a start! Stick to the plan and let your body do what it was built to do in the best way it can do it.

- Sean

#ketosis #rapidfitness #fat #weightloss

☀💗warm ups! @sheridynfisher #rf30days #rapidfitness

#rf30days #rapidfitness

ROAST BALSAMIC BEET SALAD WITH CRISPY TOFU

Hey RF'ers!

Can you believe it - Winter has finally moved on! (yay) Spring is here - what a better way to celebrate than with a 'Welcome Spring' Salad!

Colourful beets, fresh leafy greens and Crispy Tofu - what a winner! Suitable for all those Vegetarians out there - and those on our RF Living Green Program!

INGREDIENTS

2 Small Beets Roasted

1 Block of Organic Tofu

50 Grams of Goats feta

2 TBS Balsamic Vinegar

2 TBS Olive oil

4-5 Garlic Cloves

1/4 Cup Toasted Pumpkin seeds

1 Spring onion chopped

2 Cups Spinah leaves

Juice from 1 Lemon

1/4 Red onion

1 TBS Coconut oil - (optional for cooking)

STEP 1 - Pre Heat your oven to 180c

Chop your beets into bite sized pieces and place in foil with your whole garlic cloves. Drizzle with oil and balsamic. Loosely wrap the edges of the foil around the beets like a basket. Place in your pre heated oven for 45 minutes or until tender.

STEP 2

Slice your Tofu into 1-2cm think pieces and fry over a medium heat in olive or coconut oil on both sides until crisp and golden. Set aside on a paper towel.

STEP 3

Place your salad greens into a bowl and drizzle with a little extra olive oil and the juice from the lemon. Slice your onions, toast your seeds in a dry pan over a low heat and add these to the greens. Crumble over feta. Once your tofu has cooled slightly, chop into cubes and sprinkle over your salad.

STEP 4

Once the beets have cooked through and the garlic is soft and can be squeezed from its skin, let them cool slightly and sprinkle over your salad. Toss through lightly and top with spring onions.

We added a little handful of pine nuts to our final dish - for some extra crunch! BE CREATIVE! And don't forget to tag us in your dishes if you re-create any! @rapidfitness #rapidrecipes

HAPPY FRIDAY ALL!

#rapidfitness #tofu #salad #beets #seeds #vegetarian

BERRY COCONUT BARS

So. There's this chocolate bar right. It's made of coconut and chocolate. and when you eat it, its like lying on a coconutty cloud of dreams... Then that bubble bursts once you realise how much sugar you have just consumed.

RIGHT. There must be a substitute for this little slice of heaven. Well, you're in luck. We have come up with something that tastes pretty much identical. without the sugar.

We won't take up anymore of your time as we know you'll want this recipe now. So here it is. Berry coconut bars - seriously though. Make a double batch. They wont last long.

INGREDIENTS

FILLING

BERRY

1/4 Cup Goji berries

1/4 Cup Cranberries (or cherries)

2 TBS coconut nectar

2 TBS Coconut cream

1 TBS Cacao butter

Optional - add dates to create a sweeter flavour and chewier consistancy)

COCONUT

1 Cup Unsweetened shredded coconut

1/3 Coconut cream

1 TBS coconut nectar (substitute for maple or agave)

1/3 Cup coconut oil

CHOCOLATE - MAKING YOUR OWN

1/4 Cup Cacao butter

2 TBS coconut oil

1 TBS Cacao powder

2 TBS Coconut nectar

CHOCOLATE - PRE MADE

Organic refined sugar free chocolate (at least 70% cacao)

STEP 1

In a medium saucepan combine the coconut oil, coconut cream and coconut nectar, mixing over a low to medium heat until melted and combined. Add in your shredded coconut and stir through.

STEP 2

Spoon your coconut mix into a silicone loaf pan or tray and spread evenly, squishing it down so it's well compacted. Set in the freezer for around one hour until set.

STEP 3

Whilst the coconut layer is setting you can make the berry layer. In a saucepan over a low heat, soak your goji berries and cranberries in a little water until tender. If adding dates, add them at this step also. Add coconut nectar, cacao butter and cream, stir and mash together. Heat until your mix has soaked up most of the liquid to form a thick mix. Set aside to cool and if needed, blend to a finer mix with a stick blender.

STEP 4

Once the coconut layer has set, remove from the freezer and spoon the berry mix on top. Remembering to evenly spread it over.

STEP 5

Place back in the freezer for around an hour until set. Remove and slice into bars. You can halve these also to make bite sized pieces.

STEP 6

If making your own chocolate - place all your ingredients over a double boiler, stir and melt. If using brought chocolate, break into a bowl and melt the same way.

STEP 7

Using skewers, insert the end into one end of the bar. Submerge into the chocolate and turn until the entire bar is covered. The chocolate will set quickly as the bar has been in the freezer. Remove the skewer and lay on a foil covered tray.

STEP 8

Once all of the bars have been coated, set in the fridge until chocolate is hard. Now you have a sweet treat that everyone will want to get their hands on. we mean it, these babies are crazy good!

TAG US : @rapidfitness #rapidrecipes

These could be made with cherries, other berries, pineapple..be creative!

Happy Friday RFERS!

#rapidfitness #treat #coconut #goji berries

If you're gonna have a cheat meal, do it well! :D "pancakes" made with banana, psyllium husk and egg. Also chopped up a few strawberries and added a bit of whipped cream....my guilty pleasure :D haha. no added sugar at all in this, just natural sugar! xx #rflivingwell #rapidfitness #cheatmeal #yummy #breakfastfordinner

#breakfastfordinner #yummy #cheatmeal #rapidfitness #rflivingwell

Sean on Eating, Cheating and Dining Out.

What's up team,

So pleased to see the amount of you taking the time to read the last article I wrote on ketosis, it shows you guys really crave some knowledge to empower you; One of our ground morales at Rapid :D

As always, thanks team. Have a fantastic weekend and make choices you WANT to make ;)

- Sean

#rapidfitness #rapidreset #weightloss #cheatmeal #diningout

#rapidfitness

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