My Fundamentals to EASILY stay lean, toned and feeling fit.

After modelling 9 years, as a personal trainer, and soon to be nutritionist; you could say I know a thing or two about how to. achieve a healthy weight. Here's my hit list of do's and do not's when it comes to achieving your best body - easily.

DO

-       Track your movement using a fitbit or pedometer, aiming for 10,000 steps per day

-       Monitor your steps with an accountability partner

-       Do at least 10 minutes of walking or running outside within the first 30 minutes of being awake.

- Think of ways to integrate movement into your existing activities – walk and talk meetings, walking around a park instead of / following a social coffee, parking far away (purposefully) from your destination to increase movement

-       Seek methods to increase exercise in your spare time, such as choosing active weekend activities instead of sedentary ones

-       Get a standing desk for home, and encourage your employer to supply these at work

-       Stay hydrated with water – for each 1 hour of exercise = +1L of water

-       Encourage similar habits in your family, friends, children and partner

-       Eat wholesome, nutrient rich foods to energise your movements

-       Take a gentle walk at the end of the working day to signal the change your progression into your evening relaxation routine

-       Ensure you have approximately 20-45 minutes of sweaty exercise scheduled 5-6 times per week; as to aid stress relief and also improve your weight balance

-       Weigh yourself on a weekly basis to ensure you are within the healthy weight range; and if not; engage the support of a professional such as a nutritionist

DO NOT

-       Overcompensate this exercise eating additional refined sugars or high calorie snacks such as nuts in excess. The recommendation of 10,000 steps, set by experts, is based upon a healthy, balanced diet – unless you are underweight, it does not require additional energy consumption

-       Exhaust yourself to reach these targets – they aim to improve, not impair, your health

-       Become obsessed with the numerical value on the scale

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Olivia Arezzolo The Sleep Solution Fitness Fundamentals

Downloadable Shopping List to improve Your Sleep

Foods in the house = what you eat. Research links your diet to your sleep; so the items on this list are the ones statistically shown to improve your sleep. Support yourself by only having food that improves, rather than impairs, your chances for success. 

Downloadable Guide

HERBS AND SPICES

-       Basil

-       Parsley

-       Chives

-       Rosemary

-       Coriander

-       Oregano

-       Stevia*

-       Mint

-       Cumin

-       Turmeric

-       Ginger

-       Paprika – ground

-       Dried chilli flakes

-       Cinnamon

-       Garlic

-       Pepper - black and cayenne

-       Himalayan salt (pink salt)

DRESSINGS

-       Apple cider vinegar

-       Tamari

-       Nutritional yeast*

-       Balsamic vinegar (NOT glaze)

-       Tahini

-       Extra Virgin coconut oil

-       Extra Virgin olive oil

RICES, CRACKERS, BREAD

-       Brown rice in quick sachets

-       Quinoa flakes (for porridge or muesli)

-       Quinoa

-       Brown rice crackers

-       Sourdough rye bread

NUTS + SEEDS

-       Almonds

-       Walnuts

-       Pumpkin seeds

SUPERFOODS

-       Spirulina

-       Lucuma

-       Maca

TEA

-       Peppermint

-       Tulsi

-       Green

-       Chamomile

-       Relax

-       Matcha

 

 

OTHER

-       Free range organic chicken eggs

-       Vegan protein powder – buy vanilla as it tastes best! I like Sunwarrior, Nuzest or

-       Amazonia

-       Bone Broth cubes

FREEZER

-       Overripe banana, in cubes

-       Blueberries

-       Mixed berries

-       Acai

-       Frozen peas
 

ORGANIC VEGETABLES, IDEALLY FROM THE LOCAL MARKET

-       Fresh greens – either or all of baby spinach, kale, mixed greens or rocket

-       Carrots

-       Tomatoes

-       Sweet potato

-       Pumpkin

-       Capsicum

-       Cucumber

-       Broccoli / Broccolini

-       Beans

-       Snow peas

-       Asparagus

 

ORGANIC FRUIT, IDEALLY FROM THE LOCAL MARKET

-       Bananas

-       Cherries

-       Kiwifruit

-       Fresh berries

-       Lemon

-       Pineapple

Please note - anything with a *; find at your health food store or online

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Olivia Arezzolo The Sleep Solution Shopping List

Snacks to Improve Sleep AND Lose Weight

Snacks - we all love them. Make sure your choices are nutrient dense yet calorie sparse, helping you achieve weight management and weight loss as you like, but leaving you satiated. Regardless of your goals; these snacks are rich in micronutrients which helps you feel, and look, great. They will help your sleep because weight management = improved sleep; they are all gut healing, which is super important in your absorption of nutrients such as tryptophan and magnesium which help sleep.

My favourites? Cucumber with peanut butter, boiled eggs, apples and walnuts. All travel well - perfect for those who are on the go.

Notes

-       Before you snack, drink 500ml of water and do 1 minute of deep breathing, wait 20 minutes, then assess if you are still hungry. Often we are thirsty, stressed, or both; not actually hungry

-       If you prefer, split your meals into two portions which allows you to have a ‘main’ and a ‘snack’. This saves you time and energy finding snacks.

-       Ideally, have no longer than 4 hours between meals to prevent unstable blood sugar levels

 

ANYTIME

-       Any tea from the shopping list

-       Cucumber sticks

-       Cherry tomatoes

-       Raw carrot sticks

-       Any other raw vegetables

-       Vegetable soup

-       Chicken or vegetarian pho or similar clear broth soup with vegetables

-       Sauerkraut

-       Bone broth

-       Boiled eggs (x 2-3)

-       Omelet with veggies (2 whole eggs and 1 egg white)

-       2 x Rice paper rolls, minimal mayonnaise

-       Garden salad

-       Raw vegetables

-       2 x pieces of whole fruit per day

-       vegan protein smoothie made with nut milk or water, with or without vegetables

-       vegan protein pancake (1 scoop protein powder and one mashed banana, cooked without oil in a fry pan)

 

MAXIMUM 1 PER DAY (EACH)

-       50g edamame beans

-       50g seaweed salad

-       1 can tuna or salmon in brine – I like to pair mine with sundried tomatoes or olives

-       50-100g sashimi

-       handful of (or 4 large) rice crackers and 1 tbsp. nut butter

 

HUNGRY AFTER DINNER?

-       ensure you have had the 3L of water (plus any additional requirements from exercise)

-       have 2 large cups of herbal tea, with or without nut milk

-       do deep breathing for 2 minutes to ensure you are not eating out of stress

 

STILL HUNGRY? HAVE THIS.

-       bone broth

-       clear vegetable soup

-       1 piece of whole fruit

-       2 eggs, in whatever form you like

-       protein smoothie with maximum 1 piece of fruit and nut milk or water

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

 

Olivia Arezzolo Sleep Solution Snacks

Image by Fiona Peters for Lurv, shot on location in Bali

How Sleeping = Fat Loss, Weight Loss and Muscular Definition.

If I told you I knew a secret method that would increase your fat loss, muscular tone and accelerate weight loss…. Without any extra effort at all… would you believe me? What about if you could spend less time at the gym but still have the same, if not better, results from training? And what if this secret method was completely safe, is free, and able to be implemented by you right now?

Sounds too good to be true right?

Wrong.

What’s the secret you ask?

Sleep.

And here’s the science to prove it:

-       Researchers found that when on a weight loss plan, individuals lost 55% more fat when they slept 8.5 hours compared if they slept 5.5. FIFTY-FIVE. They controlled for all other variables and used the same participants in both sleeping conditions (4)

-       Partial sleep deprivation, that is, anything below 7 hours, predicts 385kcal energy intake daily. Tangibly, this is a piece of chocolate cake or 3 glasses of wine. Researchers noted that the calorie demand was predominantly for additional fat calories (1).

-       It increases hunger yet decreases satiety: researchers investigated 1,024 individuals in the Wisconstin Sleep Cohort Study and found those habitually experiencing 5 hours of sleep had 14.9% higher levels of Grehlin, the hunger promoting hormone, and 15.5% lower levels of Leptin, the hormone to suppress hunger (2).

-       Finally, a meta analysis of 204,507 individuals found that sleep and obesity had a bi-directional link: poor sleep predicted obesity; and obesity predicted poor sleep (3).

And if that wasn’t enough…

-       After 1 night of 4 hours sleep, cortisol levels increase by 37%. Cortisol increases protein breakdown within muscles which reduces your metabolism and decreases muscle tone. (5)

-       70% of Growth Hormone, the key neurotransmitter for muscle repair post training, is secreted in deep sleep. Without this hormone, your muscles simply do not restore or recover from training. This inhibits future training efforts as well reduces results from previous sessions. (6)

So… do you believe me a little more now? Sure, we are not all trying to lose weight, but if you had the opportunity to be leaner, more defined, maintain your weight easier, and be more relaxed on your diet with fewer consequences for your summer body…. Would you take it?

You have this opportunity every single night. By sleeping 7-9 hours, this is the cold hard truth – this is what happens, according to science. And by NOT sleeping this much, the reverse happens: you reduce your results. And given how time poor I’m sure you are, I’m almost certain that the idea that you are wasting your time is leaving you less than thrilled.

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

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Image by Fiona Peters for Lurv, shot on location in Bali

Stimulant Detox Guide

Can’t sleep? Mind won’t switch off? Unable to focus properly or string a sentence together come 4pm? I’ve heard this countless times from sleep deprived individuals like you. One of the first, and effective, methods you can use to remedy your symptoms and feel like a human being again is to reduce stimulants. Here is a guide, alongside substitutes, to stimulant reduction, including a few you probably didn’t realize. Here is a Downloadable Version for you to keep on your phone too, helping you make change in the moment it matters.

Swap post 2pm Coffee for… Tulsi (Holy Basil) Tea;

An ancient remedy for stress, memory loss and blood sugar balance, the anti-oxidant rich drop will boost circulation to naturally heighten your energy and improve absorption of magnesium – the key nutrient for relaxation. If it’s the coffee flavor you love; I’ve got you covered. Opt for Dandelion Tea – it’s rich and robust like your coffee; but won’t keep you awake at 11pm.

Swap Smoking for.. Nicotine Patches + Tea.

Nicotine patches will replace the chemical impact of smoking, whereas the act of having a tea will replace the act of having a smoke. Understand it’s not just the physiological boost you are craving – it’s a psychological relief too. Having a tea instead will provide you mental space and a much needed break from stress inducing activities, such as work.

Swap pre-workout blends for.. coffee in the morning; or tea after 2pm.

Loading up on pre-workouts, at any time of the day, is a surefire way to exhaust yourself later and be unable to sleep. Quite simply, our bodies are not designed for the amount of stimulation provided by these products -  not in addition to your other sources, such as stress, blue light and sugar. They are legal because in themselves; they are fine. However, when combined with the other elements mentioned; plus a weakened adrenal system from chronic stress, they are toxic.

Swap sugar for… Stevia

Stevia is a herb – like salt. It’s a naturally sweet compound extracted from plant leaves. It’s calorie free, does not raise blood sugar levels, does not cause the production of cortisol or have addictive qualities like sugar. It’s completely different from aspartame, the chemically manufactured product found in diet products which is scientifically proven to damage the brain, cause headaches and predict cancer. Find natural stevia health food stores (it’s green) or products such as SweetLeaf.

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.