Numbers Vs. %

Girls these days get so hung up on that number on their scales, or the size on their clothing. These forms of measuring your weight loss or health and fitness just aren't accurate, as everyone's bodies are different shapes, heights and store body fat in different places. Body fat, now that's the kicker, that's the real thing were trying to get rid of when we say we want to lose weight. That layer of fat that covers our bones and muscles, that can either be low and allow our muscles to be defined and our bodies to appear lean and fit, or high and show up as a spare tyre, a muffin top or bat wings. Our body fat percentage is the real thing that measures our health and fitness. Unfortunately it's a lot harder to measure then our weight on a set of scales, and measures can often be quite inaccurate. Although BMI (Body Mass Index) and taking your measurements are still a much more accurate way of measuring your progress then your weight in kg, as you are unable to tell whether or not this weight-loss is coming from fat, muscle, bone or water. When I was losing weight I took measurements of my arms, chest, waist, tummy, hips, bum, thighs and calfs every week, as well as my weight in kg and my BMI. This form of keeping records enabled me to see my progress, and motivated me to keep going, as I could see just how far I had come.
Here are my measurements from the beginning of 2010

	Date	Arms	Chest	Waist	Tum	Hips	Bum	Thighs	Calfs	KG	BMI
	1/1/10	30	94	80	89	95	104	63	38	73	28.7

By looking at this data I can see that my BMI tells me that I was overweight, and getting close to obese!! A very scary thought. If I look at my measurements now I can see just how much I have really lost, or how much I have gained!-Depending on how you look at it :)

	Date	Arms	Chest	Waist	Tum	Hips	Bum	Thighs	Calfs	KG	BMI
	22/11/11	25	86	63	65	80	89	50	34	54	21.2
		-5cm	-8cm	-17cm	-24cm	-15cm	-15cm	-13cm	-4cm	-19kg	-7.5

You can wok out your BMI by dividing your weight in kg by your height in metres squared;
BMI= weight (kg)/height(m)2
21.2= 54/(1.63x1.63)
Check your BMI against the chart.
Even more accurate then this is getting a body fat measurement.
There are a few different ways you can get this done.

Bioelectrical impedance analysis: The general principle behind BIA: two conductors are attached to a person's body and a small electric current is sent through the body. This is usually a machine that looks like normal scales, with handles that you hold, while the current is sent through your body (you can't feel it). The resistance between the conductors will provide a measure of body fat, since the resistance to electricity varies between body fat, muscular and skeletal tissue. This is the form I use.

Anthropometric methods: There exist various anthropometric methods for estimating body fat. The term anthropometric refers to measurements made of various parameters of the human body, such as circumferences of various body parts or thicknesses of skinfolds. Most of these methods are based on a statistical model. Some measurements are selected, and are applied to a population sample. For each individual in the sample, the method's measurements are recorded, and that individual's body density is also recorded, being determined by, for instance, under-water weighing, in combination with a multi-compartment body density model. From this data, a formula relating the body measurements to density is developed.

Skinfold methods: The skinfold estimation methods are based on a skinfold test, also known as a pinch test, whereby a pinch of skin is precisely measured by calipers at several standardized points on the body to determine the subcutaneous fat layer thickness. These measurements are converted to an estimated body fat percentage by an equation. Consequently, the body fat percentage calculated from skin folds or other anthropometric methods carries the cumulative error from the application of two separate statistical models.

Description	Women	Men
Essential fat	10–13%	2–5%
Athletes	14–20%	6–13%
Fitness	21–24%	14–18%
Average	25–31%	18–24%
Obese	32%+	25%+

By using the Bioelectrical Impedance scales i have been measuring my body fat % to track my muscle building efforts. When I first had my body fat recorded in April by my nutritionist, it was 25.5% and my body contained 14.8kg of fat. Wow that sounds like a lot of fat, but by looking at the chart I can see I was still in an average category, verging on Fitness level. Since following the nutrition plan she gave me and lifting weights, I took my body fat % again at the start of my sports modelling training at the end of September. It was 21.5% and my body contained 12.1kg of body fat, showing that I had really lost 2.7kg of fat! An accurate measure of real weight loss. I have continued taking my body fat % readings and after 2 months of training in November it was 19% and my body contained 10.3kg of fat, another 1.8kg of fat loss. I took my reading again yesterday, 2 weeks after my last reading and after following my training diet plan for 11 days, it was 17%, with 9.2kg of fat. I am so proud to be able to track my progress, and see that I am really getting results with all of my efforts. I am now in the 'Athlete' category and am well on my way to being ready for my competition in March! For competition, girls try to get down to the 'Essential Fat' category, so I still have a little way to go, but I'm getting there!

This shows just how different your body appears with
different amounts of body fat!

So remember girls don't go judging your weight-loss or health and fitness via the number on your scales, cause that number really means nothing. You need to combine these different strategies of BMI, measurements and body fat % measures to really see the extent of your efforts. As many people who appear "skinny", when they have their body fat % read they realise they could very well actually be obese! Remember your body doesn't always store it's fat on the outside of your body, it can actually store it around your organs, a very dangerous thought! This is called 'Skinny-fat', and is probably more dangerous then being obese on the outside, as these people continue to lead unhealthy fitness and eating habits as they believe they've just been blessed with a good body, and later in life will wind up with all kinds of health problems. Get your body fat % read today! If your in the process of losing weight start keeping records of these measures as motivation and a reminder of just how far you've come. Everyone should exercise and be active everyday, and eat food to fuel their bodies correctly. Remember this is your only body, and I sure want to live for as long as possible!
Celebrate your accomplishments and keep reaching for your next goal! <3 Rach 

What's your type?

The topic of body types came up in a conversation with a male co-worker at my gym yesterday. He said that the girls he knew worried more about the size of their breasts then guys actually do, and that guys don't care about breast size but how they look on the girls body. Well, I certainly agreed and we begun talking about the fact that people have different body types and there is no way to change this, except to train most effectively for your body type, and accept the fact that you're just as you are. So some people think that there's fat and skinny or that you're either healthy or unhealthy, and that's it. Well that's not so true. I've come across people who idolize certain celebrities or friends bodies. Girls want long limbs, a toned physique or huge boobs. Guys want huge shoulders, a 6-pack or elongated functional muscles. Unfortunately what we want isn't always what we can have, no matter how hard you work for it! Girls if you're not 1.7m tall you are never going to get legs like Giselle, and guys no matter how much iron you pump you're not just going to grow the size of Jay Cutler! It's called body type; and there are 3 distinct types that influence how your body looks, holds muscle and fat and pre-determines the shape your body takes. 

Endomorphs are characterized by their ability to easily gain weight (be it fat, or muscle).

Ectomorphs are characterized by their ability to easily lose weight (fat, or muscle)

Mesomorphs are the middle ground group that appear to have the most malleable bodies.

In general, Endomorphs have lower metabolisms than the other two, while Ectomorphs tend to “run hot” all the time. Few people are all one way, or the other, but a notable dominance of one type, or another is usually prevalent. 

Endomorph Jay Cutler                   Mesomorph Arnold Schwarzenegger                Ectomorph Frank Zane

Again I'm not saying that all Endomorphs are fat, Mesomorphs are fit and Ectomorphs are scrawny. Of course everyone has the ability to be fit, healthy and look fantastic. They're just going to look this way a little bit differently. You need to have realistic expectations about your own body, and understand how it will react to diet and training. You will never be happy with your body if your an Ectomorph trying to get to the size of an Endomorph, your muscles are just never going to develop that volume and your body doesn't have the ability to store your muscle in the same way. Train for your body type, work at your strengths and train hard to work with your weaknesses. You need to accept your body type, and develop it to the best that it can be, don't compare your body against different types, but aspire to be like bodies from the same group. Most importantly I don't believe idolizing any one person is healthy or productive, rather seek different parts of bodies you like, and work hard at developing these separate areas.

Be happy with what you've got and shake what your Mumma gave you, because everyone is individual and we shouldn't all look the same! Here's a few pictures of some Mesomorph (my body type) bodies I aspire to be like;

Mystery woman's shoulders and arms

My body has always been of an 'athletic' build and I have an hourglass shape with wide shoulders and extra weight on my thighs and booty :) I am able to build muscle and it holds in a 'hard' looking appearance. I know what my body type is and isn't capable of, and I accept it. I look at these women and aspire to have shapely arms and shoulders, a defined stomach and toned legs, and I know I can achieve these things, because that was what my body type was made to look like.


Thanks for your inspiration Mr. Nelson, and I hope that you guys will form more realistic expectations of what your body is capable of and then train as hard as you can to show up your strengths and work hard at conquering your weaknesses. Everyone is unique, own it! <3 Rach
(P.S. Jake stop drooling over Cam Gigandet, he's mine! Haha)

Jamie Eason's Abs

Tawna Eubanks Butt & Legs

Food=Fuel

When people think about weight-loss or getting fit and healthy, they tend to think of slogging it out at the gym or having to get up early mornings and go running. People tend to neglect their nutrition, or they believe in order to look great they need to starve themselves or live off tiny salads. Thankfully this is not at all the case! Quite the opposite really. In order to perform at you best you need to fuel your body with the right foods. YOU ARE WHAT YOU EAT! -and for some reason people don't see this. They eat fast food, chocolate and cakes, greasy chips, drink soft drinks and add sugar to their food, and expect that a 30 min run is going to undo all of this 'crap' they have just put into their body! 
Western culture has made food into such a social and indulgent practice with so many people eating because it feels/tastes good. Now don't get me wrong, I'm not saying food should be bland and boring! All I'm saying is your food needs to be seen like fuel. You are filling your body with the best nutrients to give your body energy to do what it needs to do. Nothing else. When people begin refueling their bodies correctly- with 6 small meals a day containing lean protein, fresh fruits and vegetables, complex carbohydrates and good fats- they are surprised by how much energy they have, the reduction in food cravings and a feeling of general health and well being! Imagine that, what you put into your body reflects what your body is able to do! Not to mention the health benefits- especially immunity! I haven't been sick all year :)

When your only putting in the energy your body needs to perform, exercising enables your body to burn off calories from the fat stores you already have on your body- hence weight loss! It annoys me when I hear statements such as "I just did an hour of cardio so I deserve this block of chocolate." When did rewards come in the form of sending your insulin levels crazy and putting highly processed nutrient devoid "food" into the body you just worked so hard for? Why not reward yourself with a hot new dress to show off your newly sculpted booty this weekend? Or with nutrient rich, tasty CLEAN food?

Brekky: Oats, Egg Whites, Choc Protein
Powder, Blueberries

Snack: Tuna, Chickpeas, Avocado,
Spinach & Apple

Lunch: Turkey, Sweet Potato,
Green Salad 

What's this I speak of CLEAN food? Eating clean refers to consuming high quality foods not containing sugars, fats, trans-fats and other unnecessary ingredients. The food is clean from 'crap'. Instead consume lean protein along with complex carbohydrates at every meal. The quantity of protein should approximate the size of the palm of your hand. The most important meal of the day is breakfast which should be balanced with oatmeal topped with berries followed by egg whites. Lunches and dinners should contain protein from excellent sources like chicken breast, turkey, pork or beef tenderloin, fish and egg whites. Each meal must include fresh fruits and vegetables. Complex carbohydrates like these ensure proper utilization of protein, essential for building lean muscle mass. Here are some examples of some clean healthy meals that will leave you feeling full, satisfied and ready to take on whatever your day throws at you! If you want your body to perform or look the best it can then start fueling it properly! Organise your meals for the day, and prepare them so you don't opt out for the 'easy' option, and stick to it. You'll feel the difference pretty much immediately, and your body will truly thank you for it. 

Remember you are what you eat, so eat the best and you'll be your best! <3 Rach

Inspiration

As of late many people have said "You inspire me!"
What is Inspiration? Where does it come from? - the definition of 'inspire' is to stimulate to action; to motivate, and to affect or touch someone to cause them to do something.
WOW. I can't believe through my own efforts and thoughts put into these blogs and Facebook posts, that I have inspired people to also lose weight, to push themselves harder or to get of their arses and only accept the best that life has to offer. 18 people, now, have contacted me regarding my help in them to also lose weight. I'm so proud of these people for having the courage to look at themselves and say "I'm not happy" or "I know I can be better", and seeking help. They have come to me, and that really touches me! Although some people are still searching for that 'quick & easy fix', trust me, it does not exist! To get anywhere in life you need to work hard, believe in yourself, persevere and also celebrate all of your achievements. It doesn't just come easy. For the people who I know really want to make a change and will stay committed, I have decided to help them. I have sent out countless nutritional information packs, given fitness and exercise advice, as well as aiming to channel their mindset positively at achieving their goals.


Goals are incredibly important. Because a dream without a plan is just a dream. You need to be able to make small achievable and measurable goals that you can work towards and accomplish. These will keep you on track to achieving all of what you want from life, and will keep you motivated as you are achieving :)
I have many goals, and I keep these in form of a 'bucket list' where I have sorted 'life' into categories such as; family, friends, relationships, health, fitness, career, money, travel etc. I have then made goals and things I wish to achieve in all of these facets of my life. These keep me on track.

My Inspiration Board

Motivation and inspiration each day can sometimes be hard to find. I believe in surrounding myself with pictures, quotes and inspiring messages to myself, in form of an 'Inspiration Board'. I keep this in my room, and look at it everyday. I have included pictures of athletes I aspire to be like, quotes that keep me determined, and sentimental objects that keep me grounded.


My favorite quote, that I keep directly next to my bed, and I affirm with myself every morning and every night is;

This quote resonates with me so deeply. So many people have dreams and aspirations, but they never actually do anything to work towards achieving them. I will not go through life not living out my dreams, so everyday this is a reminder that I need to work hard at my goals, and I WILL ACHIEVE THEM :)




So find the inspirations in your life, those little things that make you want to be your best. Remind yourself of these things everyday, and soon enough you will be at your best :)
Be inspired, inspire others, and don't take second best, your worth more! <3 Rach

Why wait?

So this morning the heavens have decided to bless us with rain. All over Facebook are people complaining. Actually, even when it isn't raining there are people all over Facebook complaining. In life there are always people complaining. When did people decide that their lives were so bad! 
I try hard to be an optimistic person and always look at the good in situations. This positive outlook on life leaves me happy and continually smiley :) Yes, there are still days in life where I would prefer to just curl up in a ball and stay there, but it's my (and many other like minded people's) ability to get up and make the best of the situation. I completely agree with the quote;
"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty"
- Winston Churchill


You can't sit around all day waiting for things to go your way, or present an opportunity straight in your face, you need to go out and work hard at achieving your goals and at making an effort to see the good in the world. This slight mental attitude change, over-flows into the rest of your life. Laugh at yourself, smile, treat others how you wish to be treated, say only kind words, find the good in every situation, and you will see a massive difference in your life, simply from the change in how you choose to perceive it!


We often forget just how 'lucky' in life we are. -I say I don't believe in luck as I don't agree that 'chance' is what rules our lives; I believe that we chose our own path in life and depending on the thoughts and actions we perform each day, these will determine how successfully we can travel along the road that we have created for ourselves. In saying this I believe we are so 'lucky' to have been born in a 1st world country full of opportunities, like Australia. Some people weren't blessed with the same starting place in life as us. Yet, people are still so dissatisfied with their lives! This country and way of life offers so much opportunity, and yet people still persist to sit on their arses and complain about opportunities not just falling into their laps. These people view them selves as 'victims' and always ask the question 'why me?', they never see themselves as part of the problem. These people need to realise that if things aren't going their way then THEY need to make a change, not anybody else! If your not happy in your career, your relationship, you're overweight, you don't like the way you look, you have toxic friends- whatever the 'issue' you need to stop and realise that you are contributing to these problems and that YOU have the power to change them for the better.
Write down a list of what you want from life (a sort of bucket list), look at all categories in life such as; family, relationships, friends, career, health and fitness, attitude, money, travel etc and write down what you really want to achieve in these areas. So many people go through life just acting out the motions and never really live! Do you really want to be one of those people? Do you want to get to the end of your life and regret all the opportunities you didn't take and all the dreams you never actually tried to achieve?... didn't think so! So start setting realistic goals to achieve these dreams and aspirations, make them realistic and achievable, and you will eventually get there! Yes it will take determination, motivation, persistence and a positive belief in yourself, but you will get there and live a life that makes you happy and allows you to make your dreams into reality!
Stop asking 'why me?' and start acting! Get up, and live your life, because you have so much to be greatful for!
Have an amazing day dancing in the rain, and seeing the good in this beautiful world :) SMILE: it irritates those who wish to destroy you.
<3 Rach

16 Weeks Out!

Well at the moment I am now 16 weeks out from my first sports modelling competition! I have been issued a new diet plan from my personal trainer, including about double the sized portions I am used to, I am feeding my muscles and they're beginning to take great shape :). I have started posting progress photos each week of my physique and taking measurements and body fat readings each month, it's fantastic and really motivating to see results :) 
Lately I have had an incredible amount of people contact me and ask for my guidance, advice and support in also bettering their lives by living a healthier life! This makes me so excited and incredibly happy that my own efforts have inspired others! I have been giving out nutritional plan information as well as handy tips as to how to focus their energies and mind in the right direction. I am seriously considering studying nutrition so that I can continue to help people in this way, and have the qualifications to do so!


Here is a progress shot of me from 17 and 16 weeks out from my very first comp! I'm beginning to get very excited!

17 Weeks out

16 Weeks out

I hope I can continue to inspire others!
Eat clean, train hard, believe in yourself and love everything about life :)
<3 Rach