Same Workout Everyday

June 28, 2014

Same Workout Everyday Ricardo Riskala - Rawfit personal training mosman sydney australia

I encounter a lot of people doing of what I call undertraining.

Undertraining is when you do the same workout routine over and over and over again…

Yes, it gets boring. That’s when most people drop the towel and say :”Fitness is not for me”.

Determination is the soul of your workout routine. You can actually kill it, then the damage is done.

Another problem in repeating the same workout every single day is that your body gets used to the routine that you stop getting results. Simple as that.

The worst part of all is that you can inflame your muscles and tissues doing the same routines over and over. And that is a recipe for an injury.

I compare a trainer to a car mechanic. There is technique behind training, there is planning, there is a thing called periodization where your trainer creates highs and lows in your routines. There is also muscle rotation where your trainer will give a break to certain body parts.

So don’t try to fix your car if you are not a mechanic. The same applies to your body. Don’t try to create exercise routines if you are not an expert.

So to summarise the topic here: Spice up your routines, create a wow factor to your workouts.

I developed an exercise app that does exactly that. I spent 5 years developing it. It is called A Million Workouts by Rawfit. It is available for all phones and tablets. Just get it on my website www.rawfit.com.au

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

3 Things that can change your life

June 15, 2014

3 Things that can change your life Rawfit Ricardo Riskalla

So let’s go straight to the point…what are 3 things that cost no money and you can start doing right now to change your life and health?

1) Fasting ! Yes fasting is the most powerful thing that you can do. I describe in detail the best way of fasting on my book the Rawfit Diet.

2) Drinking more filtered or mineral water. It will help you not just inside, but outside. Chlorine is not good for your body , hair and skin.

3) Eating Raw Vegan Food. Yes raw food is how mother nature intended you to eat. But lately we eat because of packaging, because of marketing, because of this and because of that. I highly recommend you read my book where I describe step by step of how to eat raw vegan foods.

Simple as that.

Those 3 little things can change you.

Change your health.

And will help the planet.

We are in the middle of an environmental crisis and we must act now before it is too late.

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

Fasting Heals

June 7, 2014

Rawfit Personal Training Fasting Heals

As you are aware , I am a huge fan of fasting.

The book The Rawfit Diet is around that principle. It is something that has been used for millions of years by animals, and now this knowledge is being used and tested by top scientists all over the planet.

The whole notion of eating every 2 hours to speed up your metabolism is totally nonsense. It is a very medieval marketing technique designed to make you consume more food products.

So that era is over.

The era of knowledge and science is here.

The Telegraph in London published an amazing article this week. Here are some bit and pieces from it.

Fasting for three days can regenerate the entire immune system, even in the elderly, scientists have found in a breakthrough described as ‘‘remarkable’’.

Although fasting diets have been criticised by nutritionists, research suggests that starving the body kick-starts stem cells into producing more white blood cells, which fight off infection.

Scientists at the University of Southern California (USC) say the discovery could be particularly beneficial for those suffering from damaged immune systems, such as cancer patients on chemotherapy. It could also help the elderly whose immune systems become less effective.

Perfect ! Isn’t it?

The researchers say that fasting ‘‘flips a regenerative switch’’ which prompts stem cells to create white blood cells, essentially restoring the immune system.

‘‘It gives the OK for stem cells to go ahead and begin proliferating and rebuild the entire system,’’ said Valter Longo, professor of gerontology and biological sciences at the university.

‘‘And the good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting.

Now, if you start with a system heavily damaged by chemotherapy or ageing, fasting cycles can generate, literally, a new immune system.’’

Prolonged fasting forces the body to use stores of glucose and fat but also breaks down a significant portion of white blood cells. During each cycle of fasting, this depletion induces changes that trigger stem cell-based regeneration of immune system cells.

In trials, volunteers were asked to fast regularly for between two and four days over a six-month period. Scientists found that prolonged fasting also reduced the enzyme PKA, which is linked to ageing and a hormone which increases cancer risk and tumour growth.

‘‘We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic [formation of stem cells] system,’’ added Prof Longo.

‘‘When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.

‘‘What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back.’’

Fasting for 72 hours also protected cancer patients against the toxic impact of chemotherapy.

‘‘The results of this study suggest that fasting may mitigate some of the harmful effects of chemotherapy,’’ said co-author Tanya Dorff, assistant professor of clinical medicine at the USC Norris Comprehensive Cancer Center and Hospital.
Referring to the 72-hour fasting period, Chris Mason, professor of regenerative medicine at University College London, said: ‘‘That could be potentially useful because that is not such a long time that it would be terribly harmful to someone with cancer. But I think the most sensible way forward would be to synthesise this effect with drugs. I am not sure fasting is the best idea. People are better eating on a regular basis.’’

Dr Longo added: ‘‘There is no evidence at all that fasting would be dangerous while there is strong evidence that it is beneficial.’’
The Telegraph, London

So next time your cat or dog gets sick and he or she stops eating you know why.

Turn off your TV, those food ads are making you sick after all.

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

Sunscreen or no sunscreen

May 31, 2014

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The answer is easy ! YES . Always, the whole day.

The problem is what kind of sunscreen. There are lots of chemical ones around.

I would get a zinc oxide based one or make your own at home using my recipe from my book the Rawfit Diet.

Zinc oxide is the only safe natural mineral that can protect you against UVA and UVB sun rays.

I see a lot of people arriving at the beach or park and then applying sunscreen. Wrong ! Sunscreen should be applied during the whole day every 3 hours.

Forgetting or avoiding to do that you are exposing your skin to harmuful rays. Result?

Skin cancer, aged skin, pigmentation, and many nasty results that you don’t want.

I have been researching and testing many “natural” brands and a few of them fail the test because when you read the fine print there are many chemical ingredients, and that’s not natural at all.

When you apply any chemical onto your skin , that chemical goes into your system.

You must be aware that there are 143,000 chemicals in cosmetics but only 19 have been banned.

Do you want to be a guinea pig?

If so go ahead.

I choose to apply a natural zinc based sunscreen on my skin every 3 to 2 hours, even if I am indoors.

So start a new routine of using a natural zinc based sunscreen the whole day, reapplying it every 2 to 3 hours even if you are indoors.

Do some homework, only use brands where you know what the ingredients mean, and try to find a SPF30+

I highly recommend you to make your own cosmetics, especially your sunscreen. It is so easy. You will save a lot of money ! Get my book and get to the kitchen !

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

Fear Factor

May 18, 2014

Fear Factor

Fear, fear, fear.

Simple as that. Fear is the only thing stopping you from being who you are really meant to be.

Fear in terms of training can manifest as self sabotage, as over eating, as laziness and as physical diseases in some cases.

Going a bit deeper on the last issue…I have seen people get the flu before big events, marathons, fashion shows…bloody fear…

So now look at your life right now.

What is holding you back?

Create a list, then create a plan of action.

Be fast, don’t waste your time wondering about this or that, or ifs, write it down and start straight away.

In terms of fitness, walking is a good start.

In terms of diet, simplify everything, go raw. Remove all animal products from your diet.

Create a big target for yourself. Be bold.

Be fearless.

Game starts 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

There Is Only One Gold Medal At The Podium

May 4, 2014

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I see a lot of people around with the mentality that they are already a champion. They also think that they don’t need to do anything more, they are already “there”.

Let me tell you.

This attitude is the attitude that creates obesity, that creates lack of determination.

To be successful in life you need to work hard. Push boundaries, trust, and go beyond yourself.

Staying still is not the way.

A lot of people get their first job and are already asking for a salary increase, a new promotion.

Seriously?

The same goes for a few athletes. They like the idea of being on the podium but don’t want to do the hard yards.

I think most people are educating their kids to fail. If you go to kids sport events now, everyone gets a medal. What a message is that?

I am old school.

When my daughter and I did our first running competition together she got a medal and said to me: “Dad I won the race!”
I said “No. You did not. There is only one kid that won this race, and we should congratulate him or her”.

Unfortunately there is only one gold medalist , one silver, one bronze. The rest need to work harder, raise the bar.

Same for every meal and workout raise your standards. Go for gold.

I am sorry to disappoint you but you have no medal yet !

Fight for it.

It is waiting for you !

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

Is walking good?

April 20, 2014

Is walking good?  Ricardo Riskalla Rawfit Personal Trainer

That is a question that I get all the time.

And I say YES it is.

I think walking is very good exercise and a very underestimated one. I believe that the whole reason for it is because of the mentality that to have a great workout you must sweat and even better, vomit.

I am sorry but that’s not the way.

Vomiting, passing out or anything along those lines only creates a negative image of exercise.

Pushing clients or yourself to limits where you are not prepared only creates stress . Psychological stress and bodily stress and that’s not what we want.

Stress raises the hormone cortisol in the body, and that disrupts the hormone balance in the body.

I would say that most of us that live in the big cities need the reverse. We need to calm down, to relax, to meditate, to exercise in the right intensity. Now you know what I am talking about when I talk about the right intensity. It doesn’t translate into the right torture.

This mentality also comes from the 80s where the rule was eat this amount of calories and then burn it doing exercise.

I am sorry to disappoint you but it doesn’t work like that.

Thoughout my career I have seen lots of trainers doing torture sessions…that is so wrong on so many levels. It also shows the lack of respect from the trainer and also the lack of exercise knowledge by him or her.

So how do you know when you are ready to do a run? I would say that only a good trainer would be appropriate to answer this question.

I am very against people doing long runs with no coaching. The rule is balance and correct technique.

I love to run marathons, and like anything it needs proper training. It also needs proper recovery. I would not recommend anyone to run more than 2 marathons in a year.

So check if you are using exercise as a torture and punishment device. Exercise to add value to your life, to be in contact with nature. Don’t exercise to overdo it and never just to burn calories.

My recommendation is to always look for a good trainer who will guide you and support you and watch your progress.

And please do not get obsessed with the “I have to” do 10 thousand steps a day or anything like that. Exercise is like medicine and needs to be prescribed by an exercise professional.

So walking is good for you. It is also ok to progress to a run. Always be guided by a trainer. Never ever try to do this journey alone.

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

Social Health

April 12, 2014

Rawfit Personal training Social Health

Being aware of your surroundings at all levels is what I call “social health”.

In my opinion it is actually more important to work as a community than simply looking after yourself.

Unfortunately most people do the reverse, saying : “I need to look out for myself”….then the whole problem starts…

When you just look out for yourself and don’t even know your neighbour’s name you are not fully healthy.

Social health is about supporting each other, it is about looking after the environment, it is about recycling, it is about seeing things as a whole.

I am very fortunate to have lived in several countries and I have experienced how different cultures behave in terms of social health.

I think that the first indication of a culture that is healthy is EYE CONTACT.

Eye contact is when you approach another being and you recognise yourself in the other. It an exchange of eye to eye, a recognition that you are open to the other.

So I would highly recommend that you practice this first principle of social health, look at others in the eye, smile, speak !

The second aspect of social health is listening. Listening to another, it could be a colleague, it could be a bird, listening is powerful.

The third aspect is asking. Ask a stranger how is his life going. Ask your neighbour how is his day going. Ask, ask, ask !

The fourth and last aspect of social health is paying forward. Make a selfless contribution to the community. It can be giving someone a hand . It can be a smile, it can be 2 hours of your time in a nursing home, it can be laughing out loud !

Now you see how simple it is ! Let’s move and change each other.

Get your green juice, open your front door and be socially healthy !

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 Quest For Good Health

March 28, 2014

The Quest For Good Health - Rawfit Sydney Australia

The quest for health is something that I am passionate about and that is my life journey.

I have been searching, researching, testing and retesting so many things over the last 30 years….

And I would like to share with you some of my discoveries.

The first thing that I think is paramount is that all food should be consumed in its raw state.

Secondly all food needs to be from vegetable origin. The times of saying that a vegan is a hippy are over. There is clinical paper after clinical paper providing the results of a plant based diet. A vegan diet should be the first choice always.

Third, everything that comes in contact with your body needs to be organic, pure, unprocessed. We are not lab rats, we are not placebo trials, we have control of our health.

Fourth is cleanliness. We should only drink pure water, breathe pure air and wash our fruit and vegetables really well to avoid getting parasites. Parasites can really undermine your health. In my book The Rawfit Diet I go into more detail about how to do a regular parasite cleanse.

Fifth is juicing ! Juicing should be part of everyone’s diets.

Sixth is information. Read, inform yourself, do not let companies control your life like they control their profits. Stand up from the crowd, and take control. Read labels, say no, protest, write about it, tell everyone that you know about your discoveries. Let’s grow 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

Fermented Foods And Beauty : Glowing Skin And Hair

February 28, 2014

Fermented Food Rawfit Personal Training Sydney Australia

Fermented foods are a fundamental pillar of hair and skin beauty.

I know it sounds strange. The first time that I heard that I also found it strange, but….if you analyse the body as an interconnected machine , you will see that we are mini universe .

And when I say mini universe, I mean it. We hold millions of cells, tiny structures, good bacteria and bad bacteria.

And this huge colony of good bacteria that populates our skin and digestive system is very important.

People call it good flora, gut flora, I call them my assistants.

I don’t like the term “bacteria”. Bacteria sounds like bad stuff and when you mix it with the term “fermented foods” it doesn’t paint a nice picture. But if you see them as part of our mini universe and as our assistants, the picture looks much better.

So those assistants do many jobs. They break down old cells, they digest our food making the food easier to be absorbed into our cells and in this amazing process they create enzymes, that are the beautifying agent for our skin and all body tissues. They will literally make you glow from inside out.

Those assistants are also like soldiers: they fight against bad nasties, they also help you to detoxify your body.

And like anything in science there is an unknown aspect to it. We don’t fully understand the whole process, and that’s ok.

I personally add fermented foods into all my meals, I am a big fan of Noni juice, Kombucha, Coconut Water Kefir and Vegan fermented cheeses.

There are many more fermented foods out there, you basically can ferment anything. The fermentation process help you to extend some foods’ shelf life. And that’s how people have been using them for thousands of years before the invention of fridges.

I don’t recommend fermented foods with sodium like sauerkraut and kimchi to any of my clients. The effect of too much sodium is not good.

I explain more about this effect 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