Is Walking Any Good?

August 26, 2015

Is Walking Any Good? Rawfit Personal Training  Ricardo Riskalla

Yes, YES and YES !

Most people and most trainers underestimate the power of walking.

The mentality out there is based in calories.

I base my work in quality and training longevity.

Most people can easily walk. It is a pleasant activity where people can include friends, kids, family members and so on.

You can start walking to the shops, to school, to university, to work. There are no limits here.

You could take it to the next level, start sending less emails and go walking to people’s desks if you work in an office. Trust me you will create better relations at work.

You could stop using lifts, escalators and walk instead.

In terms of footwear I would advise you get something that is comfortable. The most important thing after the shoes are socks. Get pure cotton ones. Socks that are made of plastic hold moisture and tend to promote blistering.

Don’t forget your sunscreen, hat and go for it.

In time you could challenge yourself and travel walking! Yes I am serious.

I once crossed the whole of Spain walking. It took me a month, it was bloody cheap and I can say that I know Spain like no one else does.

OK. Maybe not a walking holiday for you, maybe a weekend on the bush connecting with the wildlife. It is so beautiful and cheap and the health benefits are amazing!

So open your front door and walk today!

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

Fitness Needs To Be Fun

August 20, 2015

Fitness Needs To Be Fun Rawfit Personal Training  Ricardo Riskalla

One factor that most people get wrong is that fitness is not a war and doesn’t need to be unpleasant to the point that you vomit.

I really believe that some TV shows are doing a disservice to the community. Shows like the Biggest Loser show contestants vomiting, trainers screaming, tears.

Seriously?

That is not fitness at all. It is a drama TV show.

Fitness is about health, it is about feeling good, and it is about nurturing good behaviors.

I am a big believer that no one should exercise to the point of feeling sick, or exercise doing certain activities that are not your cup of tea.

You always must think of the long run….will I be able to sustain this activity for a long time and years to come?

The main problem of adding negative behavior to exercise is that it creates an undermining result to one’s determination.

And when determination goes out of the window, that is it. No way to fix it.

So next time you exercise, check in your heart if you like it, if you are respecting yourself.

Have fun, relax, add value to your life!

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

What Is ORAC? Learning The Power of Antioxidants

August 15, 2015

What Is ORAC? Learning The Power of Antioxidants Rawfit  Personal Training Ricardo Riskalla

The technical answer for it is: Oxygen radical absorbance capacity (ORAC) is a method of measuring antioxidant capacities in biological samples in vitro.

ORAC is basically a method of measuring the antioxidant power of foods. The antioxidants are like soldiers that protect our cells from external and internal attacks and inflammation.

There is an ORAC scale and the foods that appear on the top of the scale with high rates are more powerful.

You would be surprised that the most powerful antioxidants are essential oils. It makes sense since they are a concentrated form of foods, herbs and so on.

The most powerful ones are:

Clove Essential oil ORAC = 1,078,700
Myrrh Essential oil ORAC = 379,800
Citronella Essential oil ORAC = 312,000
Coriander Essential oil ORAC = 298,300
Fennel Essential oil ORAC = 238,400

In terms of food the most powerful ones are:

Raw Cacao Powder ORAC = 95,500
Goji Berries ORAC = 30,300
Blueberries ORAC = 2,400
Kale ORAC = 1,770
Noni Juice ORAC = 1,712

Source: Essential Oils Desk Reference, 4th edition

It is impossible to take the essential oils in big quantities so I suggest you dilute it in a carrier oil like rosehip oil and apply to your skin topically. Do not overuse them.

In terms of foods, my advice is to create a super shake or eat them raw, especially the raw cacao powder.

I highly advise you to do more research about ORAC, especially the essential oils. It is fascinating.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

Can Women Get Bigger Doing Weights?

August 9, 2015

Can Women Get Bigger Doing Weights? Rawfit Personal Training  Ricardo Riskalla

The answer is simple and easy.

YES!

Throughout my career I’ve heard so many female trainers saying that weights don’t bulk you up….I am sorry to say it but they do.

Yes, there is a whole industry out there saying the contrary, but in my job I work with body proportions, analysing body curves and areas to work on.

If a trainer puts a woman on a workout program with heavy weights, let me tell you, the result is not going to be feminine.

I think the problem comes from a few areas.

Number one is that most male trainers are ignorant towards training the female body.

Number two, most female trainers were trained by very bulky men that also are ignorant towards training the female body.

Fitness is like plastic surgery. A good job is a subtle work that creates harmony. Unfortunately due to lack of knowledge, most trainers overwork their clients’ bodies.

It is very easy to make a mistake in a male client. You will see more muscle. But in a female client the mistake can be an eyesore.

I have been very fortunate to have had great teachers and to have a good eye. But the most important thing in my training is that I study constantly. Fitness is a science , it needs to be challenged, it needs to be tested, and above all an open mind goes a long way.

So next time you see a woman with veins popping up, or shoulders bigger than a wrestler you know what happened.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

What Is A Good Green Juice?

August 1, 2015

What Is A Good Green Juice? rawfit personal training ricardo riskalla

There is a huge boom of juice companies out there.

It is important to have certain rules around of what is a good juice and what is not.

A good juice should:

1) Come packed in glass, never in a plastic container since plastic can react with the juice and you will be drinking plastic byproducts.

2) The juice should be prepared in front of you, fresh.

3) Never drink a juice that is more than 48 hours old. Most of its nutrients, specially the vitamins will be oxidized

4) Never drink juices mixed with dairy or protein powders. Let me tell you, those are fillers, those ingredients are there because they are cheaper and take a lot of space. The whole point is to add nutrients to your diet, not fillers.

5) Hygiene should be paramount. Check if the vegetables and fruit where soaked in water and vinegar prior to juicing in order to kill any parasites.

6) All ingredients should be certified organic. There is no point in doing a juice full of chemicals. It would be better not to drink it.

7) The vegetable content should be 70% or higher in the whole recipe.

8) The juice should contain superfoods . Yes they are expensive so only good companies will add them.

9) Don’t fall into the ice trap. Basically don’t let them add ice, the water in the ice is usually not filtered , and it takes a huge portion of the juice. You will be bying water.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

What Is Best For Me ? Yoga, Pilates, Crossfit, Bootcamp, Bikram Hot Yoga

July 25, 2015

What Is Best For Me ? Yoga, Pilates, Crossfit, Bootcamp, Bikram Hot Yoga Rawfit Ricardo Riskalla

I am asked this question over and over again.

Yes it is very confusing, every time you open a magazine or newspaper there is a new form of exercise, then you think to yourself, finally I found the holly grail of fitness.

In reality I can tell you that it doesn’t work like that.

At the end of the day exercise is just EXERCISE. I personally remove all those marketing labels. I think the most important thing is to design a class towards your client’s needs, personality, lifestyle and the most important thing is what is going to motivate the client to keep exercising for hours and hours, year after year.

So the most important thing here is consitancy, determination and simplicity.

The moment that you find yourself confused, your determination goes out the window.

Yes there are great things about every school of exercise. Yoga is great, but it has its downfalls, like anything it is not perfect. Yes Crossfit is cool but it is not perfect.

Another aspect to explore here is periodization. I know it is a strange word. It means that your workouts should be changing on a frequent and regular basis , I would say every 48 hours.

In another words, if you go to a yoga class and after 2 days you attend the same yoga class with the same routine you will jeopardise your results, you will over exercise some muscles that need recovery. The result will be minimal, and after 3 or 4 classes of the same routine your determination will be out of the window, then you will bored and stop training. I have seen it over and over again.

Think like this , if everyone that goes to a gym were getting the results they want to they would all look like models.

Exercise is something that needs to performed under the guidance of an experienced trainer that creates unique and new exercises for you, so your determination is always fresh and at its peak. Exercise is something that must be prescribed .

I hope that I answered your question. There is not a perfect school of exercise, the secret here is to spice up your routine and be under the guidance of an experienced trainer.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

How To Get Great Skin

July 18, 2015

How To Get Great Skin Rawfit Ricardo Riskalla

Great skin is such a complex issue. I can say it is a combination of a few factors:

Number one is diet. Without great nutrients inside you, you can buy the most expensive skincare and let me tell you, you won’t see any results.

Number 2 is exercise. Yes exercise increases the blood circulation and oxygenation of your whole body. More circulation, more nutrients going to your hair , nails and skin.

Number 3 is mind. If you are stressed you will affect your skin in a bad way, your stress hormone cortisol will be higher and that will create a whole cascade of bad reactions in the body, like over eating, shallow breathing and so on.

Number 4 is how exposed to chemicals you are. I mean the bad ones. If you apply large amounts of chemicals onto you, in your house and environment it will affect you. It will cause weight gain, irritation and other unknown factors. Most skincare and house cleaning ingredients have never been tested alone or in conjuction with other chemicals. Do you want to be a lab rat?

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

The Power Of Proper Breathing

July 11, 2015

The power of proper breathing Ricardo Riskalla Rawfit

Yes we are all breathing constantly. But most of us don’t make the full usage of proper and deep breathing.

When stressed we tend to do short in and out breaths. After a while that could cause loss of concentration, lethargy, lack of energy and more. Not good!

The Yogis knew that thousands of years ago and developed a whole system around it called pranayamas.

You don’t need to complicate it too much, following too many rules. Just follow the ‘keep it simple’ rule and do some really deep breaths in and out.

After just 10 of those you will begin to feel more alert, after a few minutes of this practice your hearing and vision will improve. Trust me, your senses will be sharper.

Start slowly, 3 times a day for 5 minutes each time. In the second week, double it . In the third week try 30 minutes once a day. In the fourth week try 1 hour once a day and keep doing that for as long as you can.

It has so many benefits for your health. It is free, simple and you can do it anywhere.

So take a deep breath and lets start it right now !

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

The Restaurant Trap

July 4, 2015

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Hey I know you go to a restaurant once in a while, but I know someone people that eat all meals out.

Yes, it sounds trendy, it looks cool, but, YES there is a big BUT here… you will never ever get fully connected to the food that you ingest and that is a huge, important part of healthy leaving.

When you prepare your own meals you know excatually what is in there. You will also add other factors like your own energy, spices and avoidance of certain ingredients like I talk about in my book The Rawfit Diet.

Another trap when eating out is the price. I am always amazed how companies can overcharge for salads and juices.

And the biggest trap in eating out is the lack of hygiene. We don’t need to go to deep here but lack of hygene can lead to parasite infestations, stomach bugs and the list goes on.

If you have a little block of land or a balcony try to create your own little vegetable garden. I promise you that you will have tastier meals, save money, avoid pesticides and herbicides and other nasty chemicals and above all you will be helping the planet in so many ways….think of the amount of petrol used to transport the food from the farm to you, the amount of time that you waste going to the shops.

So get some seeds and lets continue this healthy journey together.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au

The Big Health Scam

August 30, 2014

The-Big-Health-Scam

I would like to alert you about the biggest health scams that are out there.

1) Most juice companies out there fail in 2 aspects : they are not certified organic and they are pasteurised. It means that you are buying a second hand old car thinking that it is a Ferrari. The whole point of juicing is to get more nutrients, so it needs to be raw not pasteurised. The juices also need to be certified organic. Companies can say cold pressed, full of love, whatever, but if it is not certified organic DON’T BUY IT. You will be drinking pesticides by the litre. So please buy a juicer and make your own juice.

2) Not everything from a health food store is good for you. So lets set the record straight. Most companies out there just want to make money , they are not interested in your health. If you want to get healthy buy organic fruit and vegetables.

3) Protein powders are the biggest scam of them all. It is a cheap way for people to sell you a cheap product, with nasty dairy hormones and make a lot of profit from you. I call them the dark side of the fitness industry. There is nothing healthy or good about them.

4) Not all superfoods are the same. Superfoods need to be certified organic, cold pressed, cold processed. Otherwise DON’T BUY THEM.

5) Bottled water if not bottled in glass and from a mineral source is dangerous. You are basically drinking plastic tea made with tap water.

So next time you buy your food remember those little things and make sure you clean your fruit and vegetables properly. There is nothing more risky to your health than unwashed fruit and vegetables. I talk about it in more detail in my book The Rawfit Diet.

For more tips, recipes, and exercises please get my books The Rawfit Diet and The Rawfit Diet Cookbook and my application a Million Workouts by Rawfit via my website www.rawfit.com.au