Real World Health and Fitness Julian G & Danielle A

Trying to eat well but struggle when a social event comes up? Hate feeling clueless when looking at the menu? This episode of Real World Health and Fitness will show you how to dine out with confidence and how to avoid many pitfalls you may not even realise are sabotaging your weight loss and healthy eating goals.

Your Dining Out Survival Guide
Struggles with dining out.
• Limited food options (confined to the menu)
• Huge portion sizes
• Multiple courses
• Liquid calories- the silent killer
Planning ahead
1. Why are you going out? Just a catch up? Full celebration? Just to get out of the house?
2. Look at the menu ahead of time
3. Find eateries who have nutritional values on their menus
4. Who are you dining out with?
5. Compensate during the day.

Automatic ways to save 100’s of cals before the meal even comes out
6. Lets talk drinks-
- Pre dinner drinks?
- If you must order an alcoholic drink, forget the margaritas, piña coladas, and other exotic mixed drinks. They include sugary

Over 70% of New Years resolutions are health and fitness related but most people fail in their first month!

Find out why the New Years Resolutions you're making suck and how to make ones that you'll actually stick to!

Why resolutions fail
• Relying way too much on motivation
• Creating unrealistic goals and considering how to reach them.
• They like the idea of the resolution but not the hard work associated with it
• Not willing to change their routine or environment
• Not having an ‘emotional why’
What can someone do to make a resolution that sticks
1. Take a look at your life and ask yourself what is holding you back from further success and happiness? (How is that different to just making a goal?)
2. By improving this area of your life, how will your life be better- Be very specific and detailed.
3. Use this motivation and vision to create a long-term goal
4. Accept that to reach this goal, some things in your life are going to have to change and identify what needs to change or

What is flexible dieting?

The nutritional philosophy that there is a certain amount of protein, carbs and fats that we need to consume each day in order to reach a certain goal whether that be muscle gain, fat loss or simply to simply to maintain your current shape.
Some people also refer to flexible dieting as ‘IF IT FITS YOUR MACROS’ which is short macronutrients. Macronutrients is the umbrella name for protein carbs and fats. Therefore, the theory is you can eat pretty much anything, as long as it fits your daily macro targets.

- Normally I hear a lot of about calorie counting. How is macro counting different and why is it better to count my macros instead of calories?

- Common misconceptions
o Flexible dieting means eating nothing but junk food
o Flexible diets have no structure
o People who follow flexible dieting are lazy

- What are the pros of flexible dieting?
o No foods are off limit
o No good and bad foods
o Improve your relationship with food
o Its easier to have a soc

In this episode we're talking about all the sneaky tricks the supermarkets use to make us spend more! By spending more it means we're eating more as well. From the way the supermarket it laid out to the sales tactics they use, we're going to cover it all!

SNEAKY TRICKS
• When you walk in- what do you smell-Baked goods, chickens and flowers near the front door. It all puts you in a good mood to shop (And buy more!)
• Shopping trolley- They keep getting bigger and bigger!
• Fruit and produce- Lots of color puts you in a good mood. These healthy options are at the front of the store so you pick them first which helps you justify buying junk later.
• Essentials like milk are at the back to make you walk past everything
• Sales deals have changed- Reduced items turn in to ‘Buy 2 for $X.XX’. You end up buying more food and eating more because of this.
• Complementing promo items- Chips and salsa
• Items at eye level tend to have the biggest profit margin and usually the most expensive. Did