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A post revealing the facts about the Fundamentals of Essential Clean Protein Balance. Read along and find out more about it and how to ensure you get the best sourceBy The Leading Brisbane Personal Trainers and 24 hour Gym Specialists - Helfi Team. Keeping a Clean Protein Balance is Essential: Did you know our body is made up of around 50% protein… most if which is muscle… As such our body needs regular amounts of clean protein spread out evenly during the day in order to enable efficient muscle building and repair. Unfortunately, we can only get clean protein and essential amino acids from certain fuel sources, and it’s important to know which ones are sufficient. Eating too much, or uneven amounts of protein risks having the excess oxidized and being stored as glucose or fat. Too little protein leads to muscle wastage. Around 20 to 40 grams of protein per meal is the recommended amount of protein/meal for the average person, as this is the documented amount for the absorption window. Protein from food carry’s essential amino acids, which are used by the body to repair tissue, make muscle, break down food, used as energy, and perform various other body functions. It is essential that the protein is complete and clean. You see, the protein you eat today, (good or bad, dirty or clean) is stored for around 28 weeks in your muscles and 52 weeks in your brain - so that's why having the cleanest protein for your body is important When it comes to protein, type, amount, and timing are all important. Research shows that whey protein is one of the best, if not the best, protein source to consume regularly for maximum satiety, thermogenesis, and muscle protein synthesis. To truly reap those benefits, it’s important to have the right kind of whey protein.
 A quick reference guide to help you make the right choice in clean protein Arguably the greatest benefit of consuming whey protein is the ability to maximize fat loss without losing muscle. It’s becoming more evident that adults could significantly benefit from eating higher amounts of quality protein, especially when attempting to lose weight and unwanted fat. Getting the right amount of clean protein each day is essential for keeping muscle in a constant building state (anabolic) rather than allowing muscle to be broken down and used for energy (catabolic). While the typical diet does provide a fair amount of protein, it’s not distributed evenly throughout the day. Check this chart out and find out why  As you can see by the chart above, most breakfast meals are low in protein (think toast, pastries, and cereals), providing an average of 10 grams, if lucky. For many, lunch may consist of a sandwich or soup and provide around 15 or 20 grams of protein. Then, a massive 60 + grams (such as a medium-sized steak) is often consumed at dinner. To keep the body in a constant building state and to support muscle growth, fat burning, and fullness, it’s best to eat around 20 to 40 grams of protein at each meal. Research has shown that the RDA for protein of 0.8 grams per kilogram of body weight is just not enough to prevent deficiencies while sparing muscle mass during weight loss. More is key—around 1.2 to 1.8 grams per kilogram of body weight for maintenance and 1.8 to 2.2 grams per kilogram of body weightif you are wanting to increase muscle bulk.In addition to supporting muscle growth, higher protein diets have also been shown to increase satiety so you are less tempted to overeat at mealtime But what about the form of whey protein? Which one is better? Protein Components, Absorption, and Bioavailability Before talking about which protein form is best, it’s important to consider how protein works in the body once you consume it, and why whey protein is better than other types. The nutritional effects a protein exerts on the body mainly depends on its amino acid profile, the rate of absorption, and the bioavailability of the amino acids once inside the body. One of the reasons whey protein is superior to other protein types is because it contains all of the amino acids necessary for supporting optimal muscle tissue growth, maintenance, and repair. Whey is a complete protein, which means it contains all essential amino acids (ones the body can’t make). Once a protein is consumed, the next step in the process is digestion. Whey protein is easily and rapidly digested and absorbed. As a result, amino acids are readily available to muscle and can be used to support muscle growth and repair better than other protein sources such as soy or pea protein. Another important aspect to consider when choosing the best protein is Biological Value (BV), which measures how much of the protein can actually be used by the body. For example, an egg has a BV of 100, meaning 100 percent of the amino acids are used by the body to make, maintain, or repair tissue. Whey protein has the highest BV among proteins at 104.  Whey protein concentrate – is typically considered the highest premium and contains around 80 percent protein in addition to a small amount of fat, minerals, and lactose. Because it’s more complete, whey protein concentrate usually has more bioactive components and proteins that add to concentrate’s benefit. Concentrate is a very suitable form of whey protein for use in complete meal replacements for its overall benefit. (We only recommend clean protein… contact us for more detail, as this type of protein is not available on shop shelves)
Clean Whey Protein Checklist: Clean Protein is not easy to find... So here is a checklist we have put together for you to help. Chances are you will struggle to find such premium sources, so please ask your Helfi Team and we will show where to find it Clean Whey Protein can be the easiest and quickest way to ensure you maintain the optimum quantity for each meal and ensure even distribution throughout the day. What to consider with quantity:
What to consider with all quality:
What to consider with all quality meal replacement proteins:
Ask our team for guidance on the best whey protein to suit your needs. Clean Protein is not easy to find... Chances are you will struggle to find such premium sources, so please ask your Helfi Team and we will show where to find it. HELFI REGARDS THE HELFI ADDICTION TEAM The Most Caring and Willing Health and Fitness Professionals you will meet Helfi Addiction 24/7 Fitness Centres, cater for our Brisbane Southside community, located on 199 Logan Road Woolloogabba. We are a local based 24 hour gym, that cater for clients who love a family and fun based gym environment, clients who require additional support with mature and sensible Brisbane personal trainers and our popular group personal training Toning and Cardio sessions. Our approach is sensible, wholistic and family centred. So if you are looking for a change in your fitness, nutrition and health why not give us ago... Our Helfi Personal Trainers are obviously fully certified Master personal trainers and Health and Fitness Professionals. Our leadership prides itself with a decorated background in managing and mentoring people for over 20 years. With the needed people & personal development experience combined with his technical expertise in health and fitness, you can be rest assured the Helfi Team will give you the best guidance for you goals. To contact the Helfi Team for gym membership, training, education or to have any of us speak at an event please email my@helfiaddiction.com.au. P.S. – Please ask a question or share a comment with us in the Comment section at the very bottom of the page. We love your feedback and will use it to develop future blog posts. P.S.S,. – If you enjoyed this post please share it with your friends using the social media buttons below A post that is seriously going to open your eyes and shock you You will never think about food in the same way again. Read along and find out more about it and what can be done about it by By The Leading Brisbane Personal Trainers and Gym Specialists - Helfi Team.
Are you ready to hear this scary statistic?... Did you know that in Brisbane today, the average person eating the "typical modern western diet" consumes approximately 67% (that's 2/3) of their total caloric fuel from only 3 deadly foods -- WHEAT, SOY & CORN (including their by-products). For you information, "by-products" of wheat, corn and soy, include food additives such as:
Now lets compare this to what would be a reasonably healthy amount of wheat, soy & corn in our diet, if there is such a thing... Well, if we were to base this on the "normal natural" diet of our previous generations ancestors and the way there digestive systems were programmed to digest most effectively (and still is no different for us today), they would probably have consumed around 1% to 4% CAPPED of their total calories from wheat, soy & corn. So when you consider that the current eating pattern is 67% of their total calories from wheat, soy & corn... HELLO, no wonder why there is massive problems in weight, diseases, allergies - people are too overloaded and are just not meant to have 67% of their diet on these three macronutrients. So should this bee a surprise when you consider how frequent the current Brisbane diet consists of foods that are overloaded with wheat, soy and corn hidden in them - such as: soft drinks, marinades, salad dressings, sauces, breads (try find one without soy), cereals, pastas, muffins, processed foods fried or added either fried in soybean or corn oil (such as chips, sweets, cakes, wraps, corn chips, just to name a few! So now do you realize that this is a LOT of calories from 3 nasty macro-foods... And... The impact can be EXTREMELY UNHEALTHY for people, having unnecessary blood sugar spiking, nutrient depleted excess calories! So Can It Get Any Worse... YES!!! How about if we told you that, most of the farm animals that we eat feed off are smashed with a non natural diet of excess Wheat, Soy and Corn... Did you know most cows and chicken are mostly fed corn and/or soy in crowded factory feedlot farms, even though their digestive systems are not designed to eat them? You may say, so what... but... what if we said that can make them sick as well as alter their omega-3 to unhealthy elevated levels of omega-6's. Can you see now how our food chain is becoming even more manipulated and deteriorated. Can you see that without even knowing, we are being given more of an influx in these 3 dominant unhealthy foods? So even if you think you are not eating them - CHANCES ARE, YOU ARE indirectly!!! And Guess What? If You Thought It Stops There... Sorry To Be The Bearer Of Bad News... Our food supply has gotten even more screwed up. What about the fish we are eating? Particularly the common farmed ones such as salmon and other farmed fish. Did you know there is a high chance they have bee fed on corn and soy and wheat? How crazy is it, when you think that fish are supposed to be eating smaller fish, worms, bugs, etc and instead they are fed wheat, soy and corn! So now do you realize that this actually means we may be eating unhealthy fish farmed fish instead of naturally wild fed healthy fish. So the botton line is, isnt it actually WORSE than the 67% research show, when you think about the fact we could also be eating chicken, beef, and fish, with even MORE wheat, soy and corn that goes into our body? So what is you thinking, "What's the Big Deal"... So here is... This is the reason why it is so unhealthy to consume 67%of our calories from these 3 foods?
So what can we done to fix this problem. Every time, we suggest to dramatically cut down, wheat, soy and corn to healthy levels (1-4% of the diet), people nearly always roll their eyes and become self defeated... We get it... This so called food is everywhere you look and its hard to avoid in the supermarket, takeaways and eateries. However it is not impossible to beat it... Here's a few ideas our Helfi Team find useful: 1. Control your shopping habits - cut out purchasing processed foods - especially the ones that horrifically contain them. 2. Focus on 1-ingredient foods such as fruits, veggies, beans, eggs (free range), nuts, seeds, and meats from grass-fed. 3. Go for organic if you can. 4. If you get caught and need to resort to junk foods or processed foods (not recommended), do it on a 1-day per week "cheat day" at the most. Aim to ONLY do this when planned to eat out... so that way, these processed foods aren't not sitting in your house waiting to tempt you. 5. Instead of high bas carbs such as grains like wheat and corn and soy..., have you thought about swapping them with some fruits (less so) and veggies (more so) instead, and then add more protein. But beware not all fruits and veggies are ideal!!! 6. Ditch the supermarket bought salad dressings, marinades, sauces (they are nearly always lathered in unhealthy wheat, soy or corn bases as well as bad oils and additives) with your own homemade healthy salad dressings where you control the healthy oils and condiments. 7. And please, avoid unhealthy canola and rice bran oils too 8. Cut out cereals and bread for breakfast and pasta for dinner. Maybe have it only on "cheat days". Now, we could go on and on with more examples, but we hope you get the message now. Of course, no body is ever going to be perfect for long periods of time with their diet. Particularly when we all know there are too many temptations avoid 100% of the time. However, given our personal experiences and that of our many clients, that when our consumption of corn, soy, wheat is no where near 67% intake, then life is awesome. Its all about keeping your awareness high and finger on the pulse. So Now Is The Time To Acknowledge That These So-Called "Healthy Foods" Are Causing You to Gain More Body Fat, And Less Energy, Than You Should? We can't emphasis enough we notice that our client's food logs are actually LOADED with foods that they think are "healthy" (or have been deceived by clever food label coning them into believing they are healthy), but in reality are just fat-storing traps in disguise. And then there are those clients that say, oh "that was a bad week". For your information, the most common foods we see in client diets that are struggling include:
HELFI REGARDS THE HELFI ADDICTION TEAM The Most Caring and Willing Health and Fitness Professionals you will meet Helfi Addiction 24/7 Fitness Centres, cater for our Brisbane Southside community, located on 199 Logan Road Woolloogabba. We are a local based 24 hour gym, that cater for clients who love a family and fun based gym environment, clients who require additional support with mature and sensible Brisbane personal trainers and our popular group personal training Toning and Cardio sessions. Our approach is sensible, wholistic and family centred. So if you are looking for a change in your fitness, nutrition and health why not give us ago... Our Helfi Personal Trainers are obviously fully certified Master personal trainers and Health and Fitness Professionals. Our leadership prides itself with a decorated background in managing and mentoring people for over 20 years. With the needed people & personal development experience combined with his technical expertise in health and fitness, you can be rest assured the Helfi Team will give you the best guidance for you goals. To contact the Helfi Team for gym membership, training, education or to have any of us speak at an event please email my@helfiaddiction.com.au. P.S. – Please ask a question or share a comment with us in the Comment section at the very bottom of the page. We love your feedback and will use it to develop future blog posts. P.S.S,. – If you enjoyed this post please share it with your friends using the social media buttons belowTH YOUR FRIENDS… Ready for a Healthy Lifestyle Change? How To Turn Balanced Realistic Goals Into Lifestyle Habits24/5/2016 A Powerful Post About The True Science Behind "Typical New Year’s Resolutions" & How Brisbane 24 Hour Gym and Personal Training Fanatics Can Achieve Their Goals by The Helfi Team  Chances are, the most recent new years there was a high probability that New Year’s Resolutions were appearing all around you. Common cliches like, “I’m going to stick to it this time.” “I’m definitely going to lose weight.” “I’m going to stop drinking and smoking.” “This is my year to be better organized.” I’ve joined a gym and I’m going to go an hour a day or 5-6 times each week.” What precisely do all of these New Year’s Resolutions have in common? It's pretty simple: chances are they were all ignored and forgotten after a few weeks or so. In its defense, there were probably old habits that kicked in, with old results and the same old uneasy feeling of guilt, failure and lack of motivation that may have crept it way back. In fact, did you know that many recent studies showed that 80% of people have probably already broken this years new years resolutions. And even more astounding and shocking, around 33% of them dont even come close to hanging on until the end of this year! For those that have broken the current new years resolution, unfortunately to make matters worse, it does become much easier to just give up and wait for next New Year, and try again! So we are GOING TO SHOW YOU HOW THIS DOESN'T HAVE TO BE THE WAY MOVING FORWARD!!! First and foremost, lets have you “dump” the resolution, period! New Year’s resolutions are just a habit/cliche and form part of a common tradition where it is found to be bizarre if someone simply doesn’t make one when the New Year arrives. But when you stop to think about the dismal outcomes of creating failing resolutions, does this mean we are unusually onto something? For sure, that’s the logic as to why we am suggesting that you dump the resolution. Secondly, we are not suggesting that you get "the okay" to slack off and not worry about thinking big and striving for a better healthy and fit lifestyle? "Absolutely Not". We are encourage that you strive for progression and forward thinking about the direction of your life, future and clever habits of living better. But, we want you to do it in a way that increases your probability of success. That is, being realistic, measured and strategic rather than fall into the trap of having an emotional burst creating that warped sensing of reality that overnight lifestyle changes will do it for you. So the exciting thing here, is you can now choose to make lifestyle changes at any time: not just because of New Years! Thirdly, Understanding the Common Cause of Why New Year’s Resolutions Fail. Without doubt, unstructured planning and a lack of inspirational vision are major reasons that New Year’s Resolutions tend to cause failure. Human are creatures of habit, to such an extent that many scientists believe that our habits are purely hard wired inside our brains via physically stimulating passageways. You see, our brains are always looking for ways to preserve energy, and so when you think about it, changing a habit is not as simple as it seems, because our brains are having to be rewired and to find new neural pathways.
So to be successful in making this occur, their needs to be a clear strategy that focuses on identifying what and why we want and how we going to do it (with a plan). Don't forget, the brain will continue to persist in working hard to keep follow old pathways (habits), so when we introduce new ones,its going to take a lot more structure, endeavour and energy. That is the reason why our emotional and spontaneous resolutions, are set up for failure from the get go... Shifting a thought for wanted change and turning it into action (to change a habit) takes a lot more to apply.
Finally, Consider These 5 Ways To Change You Lifestyle Habits
Each of the above questions will certainly help you clarify why you are focusing so hard towards your inspired actions, and they will greatly assist you to push past any rough patches. So in summary, the exciting news is that while some of the old habits may continue to circulate and be stuck in your brain's processing, you now have the empowerment to build new circuits that can certainly become stronger than the old ones. So it’s really up to you, how you set your plan and structure. So the moral of this story, when you apply what the above, you have not just conquered a New Year’s Resolution, instead, you have made a significant long-term lifestyle change HELFI REGARDS THE HELFI ADDICTION TEAM The Most Caring and Willing Health and Fitness Professionals you will meet Helfi Addiction 24/7 Fitness Centres, cater for our Brisbane Southside community, located on 199 Logan Road Woolloogabba. We are a local based 24 hour gym, that cater for clients who love a family and fun based gym environment, clients who require additional support with mature and sensible Brisbane personal trainers and our popular group personal training Toning and Cardio sessions. Our approach is sensible, wholistic and family centred. So if you are looking for a change in your fitness, nutrition and health why not give us ago... Our Helfi Personal Trainers are obviously fully certified Master personal trainers and Health and Fitness Professionals. Our leadership prides itself with a decorated background in managing and mentoring people for over 20 years. With the needed people & personal development experience combined with his technical expertise in health and fitness, you can be rest assured the Helfi Team will give you the best guidance for you goals. To contact the Helfi Team for gym membership, training, education or to have any of us speak at an event please email my@helfiaddiction.com.au. P.S. – Please ask a question or share a comment with us in the Comment section at the very bottom of the page. We love your feedback and will use it to develop future blog posts. P.S.S,. – If you enjoyed this post please share it with your friends using the social media buttons below An Essential Post About How To Correctly Fuel Your Body Pre, During and Post Workout Windows By The Helfi Team at Brisbane's Best 24 Hour Gym and Personal Training Home What if we told you that your workout is about to change:
We suggest you consider our top of the range Fuel For Exercise System if you are lookin for the following improvements with your training:
 Muscle Tone vs Muscle Wastage Believe it or not if you don't fuel for exercise correctly you are actually going to be burning muscle and creating wastage. This will in turn means you will struggle with fatigue, recovery, strength and not break new plateaus and most importantly not have good muscle tone.
So what are the considerations for Correct Exercise Fueling Pre-Workout Fuel Window: This is varied and based on when you workout and what your body can handle. Firstly you should focus on a good clean protein meal about an hour before your session. We suggest one of our approved clean protein smoothies, would be perfect. Ask our team for guidance on which to choose. This its all about your Pre workout drinks between 20-30 minutes before you session. Consider a safe one that is designed to boost exercise and accelerate strength and power during workouts. It should contain a combination of function such as good quality Nitrosigine® and citrulline to support blood flow to maximize oxygen delivery as well as creatine to increase the availability of cellular energy necessary for working muscles. You should also consider adding a safe natural product that supports nitric oxide production which is perfect for improving intensity and stamina. Because there are too many unsafe pre-workout products on the shelves, many with nasty additives, the Helfi Team have been fortunate enough to find the best and safest source going. Just ask us and we can guide you... During-Workout Fuel Window: This is the forgotten fuel. With intense physical activity, it can be easy to feelings of thirst, making it especially challenging to drink enough water when we are active. A good nature hydration drink. should be used throughout workouts to help prevent fatigue and dehydration. It should be a refreshing sports drink and a better alternative than many of the energy drinks that may be high in sugar or caffeine. This is to rehydrates and re-energizes the body for performance, and replaces nutrients, electrolytes and glycogen stores lost in the muscles during exercise. This to consider when selecting a good during session hydration drink are:
Post-Workout Fuel Window: This is where the “protein window” is important. It is absolutely vital you replenish the muscle's amino acids and glycogen (sugar) stores within 30 minutes of training while the blood is rushing to replenish. We suggest that your post-workout refuel include:
To ensure you don't make the mistake of selecting unsafe and unclean post workout fuel, ask our Helfi Team to guide you... And finally, around meal sixty to ninety minutes after your post workout fuel, you should go ahead and eat a nice healthy and nutrient rich meal. Alternatively, an approved clean whey protein meal smoothie be ideal (warning, not all brands are safe. please ask the Helfi Team for ideal clean protein). Please Note: A post workout meal is needed if performing high intensity interval training, strength training, or longer duration cardiovascular exercise. If walking or doing gentle exercise a post-workout meal is un-necessary. So there you have it. Your new Helfi Pre-During-Post-Workout-Fuel system to help you get the best out of you training. After years of research and sourcing the best system, the Helfi Team has had great success with this and suggests you get in touch with us to find out more.. HELFI REGARDS THE HELFI ADDICTION TEAM The Most Caring and Willing Health and Fitness Professionals you will meet Helfi Addiction 24/7 Fitness Centres, cater for our Brisbane Southside community, located on 199 Logan Road Woolloogabba. We are a local based 24 hour gym, that cater for clients who love a family and fun based gym environment, clients who require additional support with mature and sensible Brisbane personal trainers and our popular group personal training Toning and Cardio sessions. Our approach is sensible, wholistic and family centred. So if you are looking for a change in your fitness, nutrition and health why not give us ago... Our Helfi Personal Trainers are obviously fully certified Master personal trainers and Health and Fitness Professionals. Our leadership prides itself with a decorated background in managing and mentoring people for over 20 years. With the needed people & personal development experience combined with his technical expertise in health and fitness, you can be rest assured the Helfi Team will give you the best guidance for you goals. To contact the Helfi Team for gym membership, training, education or to have any of us speak at an event please email my@helfiaddiction.com.au. P.S. – Please ask a question or share a comment with us in the Comment section at the very bottom of the page. We love your feedback and will use it to develop future blog posts. P.S.S,. – If you enjoyed this post please share it with your friends using the social media buttons below |
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Helfi Addiction 24/7 Fitness Centres is a local family and community friendly professional 24 hour gym and personal training fitness business based in Brisbane, Queensland.
It is our main motivation to provide you the most professional, sensible and personalised health and fitness training. Our environment and service is built upon mature correct advice, motivation and support. All to ensure you lead a healthier, fitter, and more active lifestyle. Through these positive actions, you too can inspire more Aussie kids to curb the growing concern of our next generation becoming the most unhealthy generation in the world. Given our holistic approach to health and fitness, our primary focus is to sensibly guide you with proven health and fitness systems that can successfully integrate balance into your daily life. So that you can make successful choices in all areas of your life that are comfortably achievable and sustainable for the rest of your life. * Trials are subject to availability and are not automatically offered and guaranteed. As such, by requesting or applying for a trial, you agree that we may not have this available at the time of your request. |