Posts Tagged ‘Nutrition’

Do you eat Breakfast?

Thursday, March 3rd, 2011

Will I Lose Weight if I Skip Breakfast? breakfast

Some people think that skipping breakfast will help them lose weight. It won’t.

Studies show a direct link between breakfast and successful weight loss, and that compared to breakfast skippers, breakfast eaters generally:

•  Eat fewer calories throughout the day
•  Eat less saturated fat and cholesterol
•  Have better nutrition habits
•  Weigh less (women 4kgs/men 3kgs less)

 The key to successful weight loss.

The key to successful weight loss is burning more calories than we consume each day.

Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How quickly we burn those calories is called our metabolic rate.

Our individual metabolic rates change throughout the day and night, depending upon things like when we last ate and whether we are active or at rest.

Even though we burn calories while we are asleep, our metabolic rate slows dramatically during this time and we burn fewer calories per hour as a result.

(Now before you go planning to give up sleep to lose weight, which is definitely not the answer, let me tell you a better way).

The way to maximize the number of calories we burn each day is not to stay awake longer but to maximize our metabolic rate while we are awake.

This is where eating breakfast comes in.

Why breakfast is so important to losing weight?

One of the secrets to successful weight loss is to kick-start our metabolism as soon as possible after we wake. The best way to do that is to eat breakfast. In fact, nothing, including exercise, gets our metabolism going as fast again after eight hours of restful sleep as eating a healthy breakfast!

When we skip breakfast, not only does our metabolic rate stay low, so too does our blood sugar levels. Low blood sugar levels resulting from missing breakfast often leads us to feel lethargic.

Low blood sugar levels in the morning eventually make us feel extra hungry later, which sets us up for impulse snacking, or eating overly large portions of food at lunch and dinner.

When we eat breakfast, our body feels nourished and satisfied, making us far less likely to over eat during the rest of the day.

Common reasons for missing Breakfast

The most common reasons that people skip breakfast include:
No Time
Preferring to exercise in the morning instead
Not feeling hungry in the morning
Unable to stomach food first thing in the morning
Here’s what you can do if either one of these causes you to miss breakfast regularly:

“No time” is no excuse

Time is at a premium for most of us. Nevertheless, it pays to make time for what is undoubtedly the most important weight loss meal of the day.

If time is a real issue for you and you only have a few minutes for breakfast in the mornings, try to:
Eat something that doesn’t take any time to prepare, like a glass of pre-squeezed fruit juice, a couple of pieces of fresh fruit or a tub of low-fat yoghurt. Even last night’s left-over stir fry is a better option than eating nothing at all.
Prepare your breakfast the night before. Lay your cereal packet, dish, spoon or toast condiments on the breakfast bar so they are ready to go first thing in the morning.
Do two things at once. Try doing something within your morning routine, like ironing a blouse or shirt for example, while your toast is browning in the toaster. (Try not to do two things at once while you’re eating, you’ll eat too quickly and your digestion will be affected. If you have no choice, eat anyway, but try not to do this too often).
Have at least something to eat no matter how small and take the rest of your breakfast with you. For example, drink a breakfast smoothie and take your favourite breakfast cereal to work with you in a plastic container.
If you are in a rush to get somewhere, eat something as soon as you get there. If you’re meeting someone, meet them in a café or coffee shop. If you are always in a rush to get to work, leave a packet of breakfast cereal in your office kitchen or in a drawer of your desk.

Most people like to exercise in the morning for the same reason they should eat breakfast, to raise there metabolism and burn extra calories.

If you exercise in the morning on an empty stomach, your metabolism won’t reach the same heights it would if you ate something before-hand.

Don’t like to exercise on a full stomach? Ideally we shouldn’t really work out until an hour or two after our breakfast (or any other meal), but if you like exercising in the morning or it’s the only time you have, a glass of fruit juice or small piece of fruit beforehand will give your metabolism the spark it needs to maximize the calories burnt during your workout.

Remember, you don’t need to eat a three course meal to get your metabolism going in the morning, even something small like a banana or fruit smoothie will get it firing.

Facts on Soft Drink

Friday, March 19th, 2010

 cokeAs I am looking over a host of my clients nutritional in take over the last week, I am noticing an alarming trend of ‘dite soft drinks’ in their lists…

 Now I am not to sure what mis conception people are on here but, surely we all know any diet soft drink is not the healthiest thing  you can put in your body… the nasty chemicals, the fattening high fructose that your body can’t digest, and the problems caused by this carbonated cocktail is obviously something many of you are not aware of??

 Since you’re one of my valued clients and subscribers, I know that those reading this, actually do care about your health and the appearance of your body.

 After going over my clients food intake I though I better set the record straight…

 There is NOTHING healthy about drinking diet soft drinks. In fact, if you doa bit of research you will see there are studies that show dedicated diet soft drinkers got FATTER than people drinking normal soft drink…

 An excerpt from a study author at Texas Uni:

 “What didn’t surprise us was that total soft drink use was linked to overweight and obesity,” Fowler tells WebMD. “What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher.” 

 “There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

Ok, as if we didn’t already know how bad regular soda was for us, and now they’re showing us studies that diet soda makes us even fatter than the already bad stuff!soft-drink

There’s a lot of complicating factors as to why this occurs but a few stand out reasons are:

  • 1. the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.


  • 2. people subconsciously think that because they are drinking a diet soft drink with less calories, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I’ve said this all along, but the bottom line is that if you’re serious about your health and body, soft drink of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can’t avoid them.

 Scott Williams

Can you Handle the Truth About Sugar?

Sunday, January 10th, 2010

Sugar and Weight Loss

 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 sugar1Large amounts of refined sugar are often hidden in many of the foods and drinks we consume every day without us even knowing it.

 This article discusses why an excessive level of refined sugar in our diet is bad and provides some tips for reducing it.

 Sugar facts

 A can of soft drink has 39gm of sugar per serve…(our average is 22gm a day). It should be around 40gm total including natural sugar from foods.coke

 Although many of us think of sugar as being a relatively simple concept, the fact is that sugars can be quite complicated to understand.

 From a weight loss perspective it is very handy to know a few facts about sugar, such as the various names it comes under, etc.

 Here are a couple of handy to know facts about sugar:

On food labels sugar can be listed as brown sugar, palm sugar, cane sugar, corn syrup, fructose, fruit juice concentrate, glucose (dextrose), high-fructose, honey, invert sugar, lactose, maltose, molasses, raw sugar, (table) sugar (sucrose), syrup.

All sugars contain 17 kilojoules / 4 calories per gram.

Simple sugars on their own have no nutritional value (no vitamins, minerals, etc).

Experts suggest that it is ok for sugar to constitute up to 10 per cent of our total energy intake per day.

The average Australian currently consumes more than 40 kilograms (90 pounds) of sugar per year, which is equivalent to around 22 teaspoons and equals 1840 Kilojoules / 440 calories per day.

In Australia , the consumption of soft drinks, which are sweetened with sugar, has increased by 30 per cent in 10 years.

 The effects of sugar


 As well as knowing the facts above, it’s also useful for us to know the various effects sugar has on our bodies.

 From a weight loss perspective, we know that sugar:

Can add a lot of empty calories to our diet.

Increases our blood sugar and insulin levels which can cause our bodies to begin storing and stop burning fat.

Can cause an insulin drop (following a surge) which can leave us feeling tired and hungry (usually for something else very sweet).

Needs valuable vitamins and minerals to digest which our bodies draw from existing stores reserved for other roles such as fat burning and muscle building.

May replace other foods that are high in vitamins, minerals and other important nutrients in our diet.

In addition to the above, it is believed that an excessive consumption of sugar may play a role in the formation of many diseases. Although there is still a great deal of debate surrounding these claims, sugar is said to contribute to these diseases by, among other things:

Suppressing the immune system.

Upsetting the body’s mineral balance.

Contributing to hyperactivity, anxiety and depression.

Contributing to a weakened defense against bacterial infection.

Causing kidney damage.

Increasing the risk of coronary heart disease.

Interfering with the absorption of calcium and magnesium.

Contributing to diabetes.

Contributing to osteoporosis.

Causing food allergies.

Increasing fluid retention.

But I don’t add that much sugar to my cooking or meals

 That may be very true for the vast majority of us.

 But what many of us don’t realize is that most of the sugar in our diet comes from the processed foods that we eat, not the sugar that we add to our cooking and meals.

 Reducing our Sugar Intake

 Because sugar is addictive and most of it is hidden in the foods and drinks we enjoy everyday, reducing sugar in our diets is not easy.

 Having said that, there are some things that we can all do to gradually reduce the amount of sugar we consume each day to a more healthy level and in doing so help us lose weight and improve our waistline.

 If you want to reduce the sugar in your diet, here are some things you might try:

Learn to enjoy foods that are naturally sweet, without added sugar.

For every cup of sugar indicated in a recipe only use 2/3 to 3/4 of a cup and replace omitted sugar with an equal amount of non-fat dry milk to increase the nutritional value.

Use spices and herbs such as cinnamon, nutmeg, cloves and ginger to enhance the flavor of foods naturally.

Make homemade sauces and toppings with less sugar.

Use dried or fresh fruit or frozen fruit juice concentrates to sweeten cereals and baked goods instead of table sugar.

Take your time shopping and read labels to reveal hidden sugar and gain information on the overall nutritional value of foods.

Buy fresh fruits or fruit packed in water instead of syrup.

Buy fewer foods high in sugar such as biscuits, chocolate, soft drinks, and baked goods.

Be careful not to replace foods high in sugar with foods high in fat and sodium.

Drink 100 percent fruit juices, water or unsweetened sparkling and mineral waters, instead of cordial and soft-drinks.

When reading “Nutrition Facts” labels remember that 7 grams of sugar is equal to around 1 tablespoon of sugar.

Avoid heavily sweetened breakfast cereals – go for ones that have 10 grams of sugar or less per serving.

Energy bars and drinks are a common source of hidden sugar – look for ones that have less than 12-15 grams of sugar per serving.

Be wary of reduced fat and fat-free products, sugars are often added to mask the loss of flavor when fat is removed cutting out fat, but not necessarily calories.

Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.

Mix fresh or dried fruit into plain yogurt, many fruity yogurts are loaded with added sugar.

Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries.

Choose fruit when it’s in season and it shouldn’t need any added sweetness.

If you must drink soft-drinks chose the smallest sized can or bottle you can find – soft drinks are now commonly sold in 600ml bottles, which provide at least 12-15 teaspoons of sugar.

Be mindful that fats and sugars are often found together in foods like chocolate, biscuits and cakes making them particularly bad for those of us with weight loss goals.

If we control the amount of sugar that is added to products like Weet Bix and Vita Brits, we may be able to consume less sugar than if we eat pre-prepared cereals like Coco Pops and Fruit Loops.

Be cautious with products labeled “no sugar added” – this doesn’t mean that the product doesn’t naturally contain a lot of sugar.

Remember that while all sugars contribute four calories per gram, some foods contain more concentrated sources of calories than others – for example, a teaspoon of table sugar contains 16 calories, a teaspoon of Honey contains 22 calories, while a teaspoon of orange juice or applesauce has just four calories, and also contains vitamins, minerals, and fiber.

Make a habit of eating at least three good meals per day – one of the best ways to overcome cravings for sweets is to eat balanced meals at regular intervals throughout the day.

Try to avoid having dessert with a meal that is high in carbohydrates like pasta, bread, or rice.

Try to incorporate more wholemeal carbohydrates (wholemeal pasta, brown rice, etc) into your diet.

Try limiting dessert to once or twice a week.

Use sugar substitutes (stevia is the best) in recipes and hot drinks instead of sugar. I will post about artificial sweeteners soon.

When you eat foods that contain added sugars, choose foods that also contain nutrients like vitamins, minerals or fiber.

Know how much sugar is in the foods you eat by looking them up in the Nutritional Food Tables available free on this website.


 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 This article discussed why an excessive level of refined sugar in our diet is bad and provided some tips for reducing it in our diets.

Scott Williams

Succeed CEO

What to do on a Work Trip

Tuesday, December 22nd, 2009

Well, I have to say I had a great time in Orlando on my business trip, even though it took 29 hours to get there.

 It  was just like the first road trip I  did to the Gold Coast all the way back in 1987 when I was selected to represent NSW in the All Schools Australian Tennis Titles (although this last trip didn’t include sneaking around into the girls rooms), – but hey, I was only 15 back then and things have changed over the years…).


 With all the travel and hotel stay, I felt inspired to write a post with a few tips and things you should consider before the next work/road trip.

 Here are a few things you should do on a business/road trip to help you stay lean…

 Train Before you Leave  

 In order to set myself up and wear myself out a bit so I could sleep on the plane, I got up very early and went to the gym for a “burn fat fast session”. That’s what I’m calling my new style of workout (will be online very soon) that focuses on burning maximum calories in a short amount of time. With little or no rest.

 After a 10 minute warmup, I did 20 minutes of various functional movements ( the basis behind the ‘burn fat fast’ program and then got back home so I could hit the road ( or the air I should say).

And it doesn’t matter how early you have to leave, all you need to do is get up an extra 30 minutes early to squeeze in a short 20-minute burn fat fast workout.

 Eat up Before Leaving

 When I came home from the gym, I had a big breakfast of a 4-egg omelet (with  broccoli, capsicum, mushrooms and spinach) plus a serve of porridge & mixed berries.

  Eat at the Airport before Leaving and Take a few Snacks

 I had packed some fruit, a nut mix & water for the first leg of my trip.

We all know that plane food is not the greatest and you will have a much better chance to find a nutritious meal at the airport. You just need to select a protein source & a basic salad at one of the food outlets. This will save you eating the snacks & plane food that comes out.

 huge-meal2 Plan a Cheat Meal for When you get There… Gives you Something to Look Forward to  

 Eating a solid breakfast , snacks, then a decent pre flight meal, I was never hungry and tempted to eat junk food on the flight. It helped that I had an awesome book to read and notes to take, which kept me occupied.  Plus, in the back of my mind I had planned to have a cheat meal at some stage in the first day I got there, which kept me going.

 And it worked out perfect. I go to the Hilton in Orlando and one of bus was there waiting for me and kind enough to take me to dinner. So I ordered  Pork Shanks with a salad and mash potato + a few beers.

 Not too much damage, and still had protein & vegetables in it.

 Find a Hotel with a gym in it

 If possible find a hotel that has a gym and a pool in it. I was fortunate that the Hilton had both which made life for me very easy. I was able to hit the gym & pool  most mornings.

No major drama if you can’t though, I will have my “Travelling Boot Camp” program up online soon that requires no equipment at all.

 Choose Wise Meal Options at the Take Away Restaurants

 I don’t recommend eating at McDonald’s every day, but a couple of time I was left with no options for food whilst overseas. Instead of the double cheeseburger meal deal ( upsized of course the American way), with chips, coke & a cookie, I just ordered a couple of chicken wraps. At the end of the day not too bad…

 Plan ahead, and you don’t have to worry about gaining weight on the road.

 I spent 10 days on the road and came back 1kg lighter than when I left.


 What’s the best business/road trip you’ve ever went on? Let me know in the comments section below.


Losing fat the easy way

 Scott Williams

Why People Fail at Fat Loss

Thursday, December 10th, 2009

Why is it that most people really know what they want, but just refuse to go after it?? too-hard-fat-loss

The starting point for everybody and the number 1 reason where most people fall down is:

  • 1. most people procrastinate, are lazy, and have a poor mental attitude about what they BELIEVE they can actually achieve.
  • 2. reason for failure at fat loss & achieving their dream body is most people have ineffective training routines

3. poor dietary habits.

 The reason I put beliefs in front of the actual details of training/nutrition for weight loss is because your brain and your mental status is the true starting point for success in anything.

 This involves:

* BELIEVING that you CAN actually achieve it

* DECIDING exactly what you want (how you want your body to look, how lean you want to be, how much confidence you want to feel, how much energy you want, etc)

* Making sure you actually have a BURNING DESIRE for what you want to achieve

* Setting/documenting EXACT GOALS for what you want to achieve ( body, ideal weight)

* VISUALIZING and “feeling” what you want to achieve

* Taking massive action NOW to start achieving (no procrastination)

 In order to be successful at anything, excuses must be thrown out the window… there is no such thing as bad genetics, no such thing as “not enough time”, no such thing as “it’s just too hard”… no excuses at all for not achieving what you desire.

 This is the stuff nobody ever wants to talk about, but this is more important to get right first before ever dealing with the “details” about workouts and how to eat for fat loss or any goal.

 You must learn to work from the inside out. If you cannot change the inside then the outside desire will not appear.

 If you want to get your mindset straight, and also set yourself on the right path with the “details” of your workouts and dietary strategies, then we can help you.

 Simply send us an email and we will assist you down the right path, but remember you have to want to do it and be willing to change.

 Scott Williams

AustralianFitness Expert

Beginners Guide to Fitness

Tuesday, June 16th, 2009

What to do when you are ready to get in shape?

So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!


The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance.


Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture!


Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness.

  • Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely.
  • Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories.
  • Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!


After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don’t be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.


There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.

There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best.

Looking for a trainer in the Canberra area? Then look us up at: and you will receive a FREE Personal Training session with one of our professional staff.

Adam Cobb

Thursday, June 4th, 2009

Adam Cobb – Royal Australian Navy

I had ridden the diet and weight gain rollercoaster more times than I was willing to admit during the years prior to commencing my training at Succeed, I was in search of a change, and my very first session with Jesse was enough to convince me that “Succeed” was everything I was looking for and more!

 The commitment to hard work through physical challenges was not a new concept for me as I had been ‘training’ for a couple of years prior to my start with Succeed, however the commitment to myself, and what was truly best for my body, fitness and long term health was a hurdle I had not faced before. So many available fitness options focus solely on instant results without regard for the implications these fast-gain results can have on your body, or for the emotional battles fought only within yourself. “Succeed” is about so much more than just results, and Jesse was ready to help me face these battles head-on!

Jess’s unwavering dedication, support and guidance have been instrumental in me finally achieving success with my weight, and in me achieving amazing results with my fitness; a level I never thought possible for myself.

Jesse is passionate about what he does, and you can not help but become enveloped by this attitude. He is a constant source of motivation and displays a genuine commitment to ensuring you reach your goals and true fitness potential. Jesse offers a service you will not find anywhere else!! I have found that by being encouraged to push through the boundaries and limitations I had placed on myself, that I am capable of so much more that I had believed possible. I have no hesitations when I recommend ‘Succeed Personal Development to anyone. Boot Camp or Personal Training they come out of top.

I truly believe that by training with the team from Succeed it is possible to achieve the results you desire. I have.



Adam Cobb – Royal Australian Navy

Nutrition for Bootcampers

Wednesday, November 19th, 2008

The answers to a few of the questions that you may have!!

 1) Should I have breakfast before I do Bootcamp?

· This will vary from person to person. As a general recommendation I would suggest you try to do do Bootcamp on an empty stomach. The reason being is that you are more likely to burn more calories from fat after being asleep for several hours. If you eat first, you will have to burn the calories from the food consumed before you will start burning fat calories.

· In saying that, if after a few Bootcamps you feel ill or get light headed during the sessions, it will be best for you to have something light to eat about 30-40 mins prior to commencing Bootcamp (ie maybe a piece of wholemeal bread or a piece of fruit).

2) Do I really need to eat breakfast at all?


· Having breakfast helps get the metabolism going, & keeps you leaner

· You will be less likely to over indulge in the following meals.

 3) Should I minimize or cut out carbohydrates?

· No you should not cut out carbohydrates. Our body and brain require X amount of carbohydrates a day to function properly.

· What we do require and lack is portion control of carbohydrates.

4) Should I reduce Carbohydrates as the da goeys on?

· Yes you should consume more carbohydrates earlier in the day but not totally cut them out(portion control)

· Timing of our carbohydrates is very important. Try to focus the main intake of carbohydrates around your training time to replace glycogen stores.


 Always have a nutritious breakfast

· Don’t skip meals

· Eat 4-5 smaller meals, rather than 2 or 3 large ones

· Always watch portion sizes of all foods.

· Always consume a protein source at each meal as this will keep you feeling fuller for longer.

· Limit sugar intake. Your body can only consume 2 teaspoons at one sitting.

· Always choose wholemeal options of carbohydrates. Wholemeal has a lower Glycemic Index count, which means it will give you a sustained energy release for a longer period of time.

· When you get emotional, try to exercise rather than eat. You need to re train your sub conscious mind away from emotional eating(most people’s biggest downfall).

 Drink water continually throughout the day. Minimum of 2lt per day. Always be sure rehydrate after Bootcamp/exercise.

· Be consistent with your eating and training. A spasmodic approach will really slow down your progess.