Happiness Effect

September 22, 2016

White-Smile-lips

The other day I was writing an article for an online publication and one of the questions was what is the most important thing in fitness.

If the question was asked of me 20 years ago I would say cardio, weights or something along those lines.

20 years on and my answer is very different, I would say that being HAPPY is the most important thing in fitness.

I am not talking about laughing during training.

I am talking about being content with your own body, how you feel and how you express and portray it to the world.

Easier said than done you think. I agree.

In my experience so far with fitness, meditation must be part of anyone’s fitness and health routine.

I highly recommend all my clients to have at least 20 minutes of “me” time alone, just following their breaths and allowing anything that they are holding to express itself. It could be anger, happiness, any emotion. We live in a society where being “perfect” is the norm and sometimes we have no time to be angry or whatever.

Meditation doesn’t need to be and should not be religious at all. It is just the act of doing nothing, to become the observer of the inner and outer world.

So getting back to the happiness point, I believe that meditation allows people to be themselves. That creates confidence.

And from confidence, a whole new world can be created. Things flow better, you can think properly, eat consciously, be aware of mind games and many more things.

So the challenge is on…

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

Try to meditate today and see it for yourself !

Raw Sugar Free Chocolate Bar Recipe

September 13, 2016

e0cf820d-2b57-4c19-b36f-5babbb05770e_h

Hey I am asked all the time to publish this great recipe of mine! So here it is!

INGREDIENTS
250 grams raw cacao butter
100 grams raw coconut oil
1 tablespoon of Stevia Extract powder
20 tablespoons raw cacao powder

METHOD
Melt the cacao butter and coconut oil in a double boiler system
Add the remaining ingredients.
Wait until all ingredients are fully dissolved.
Place your moulds onto a tray, and when the chocolate is ready, pour into the moulds.

Carefully place in the freezer and allow to set for 10-15 minutes.
Tips: Never use wooden spoons since they hold moisture and water and moisture is not good in the mixture. Add the mixture to bonbon moulds, Easter egg moulds or even ice cube trays. You can use this recipe to ice cakes or icecreams.

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

Overeating Cure

September 7, 2016

PastaBowl

The biggest weight loss sin that anyone can commit is to overeat.

It can even be to overeat healthy foods. At the end of the day, food is food.

When you explore all different cultural habits and longevity, you see that the longest living people on the planet the people from the Okinawan Island of Japan, kind of created a code of conduct towards food. They call it Hara Hachi Bu which translates into: “Eat Until You Are 80% Full”. The origin of it is Chinese, Confucian to be more exact.

It is the oldest and most used form of calorie control used on the planet, and the one that brings the best results.

So take note: lesson number one is not overeat and to only eat until you are almost full. Never until you are full.

The second lesson is to only swallow your food after you have chewed it so much that it became liquid in your mouth. That will take you a long time to appreciate your food and connect you to the food that you are eating and you won’t need lots of it to be satiated.

The third lesson is to drink lots of water during the day! Yes most of us are thirsty not hungry!

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

Less Is More

August 31, 2016

5869702_orig

One thing that I have learnt in my fitness career is that when it comes to exercise, in most cases, less is better and more efficient.

Long gone are the times when people thought that you could train for hours and hours with no rest days and achieve amazing results. Because in reality you can’t achieve good results with no resting days not even mentioning that one’s motivation would be shattered after a few weeks. No one can sustain super high intensive training with no resting days.

Exploring the subject a bit further, I would say that most trainers that promote high intensity training with no resting days have just little experience in the fitness market.

So what is appropriate in terms of training volume? I would say that on average a 5 day exercise routine with 2 resting days would be ideal. That would change according to one’s fitness level and health.

Also in terms of how much exercise, I would say that no more than one hour a day in a training day is more than enough.

Overtraining is a serious condition. I have seen so many people overtraining. The result is lack of motivation, low immune system and compromised health.

So moderation is key here!

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

No Weights

August 25, 2016

pDSP1-9482102v750

Lets talk about a very controversial topic here.

In my experience with my clients I had the opportunity to see so many trends coming and going.

I have to say that some were good, some not so good and some horrible.

Lets touch the horrible one. I am talking about women using massive weights to train themselves.

In my line of work I work with proportions, femininity and curves and those 3 factors are totally destroyed with heavy weights. That’s a trend that I would like to see stopping.

I get so many clients that got to me with bodies that were distorted by trainers that had no idea what they were doing and were creating a male body in a female frame.

Even for men, very heavy weights are not recommended by me. I created so many great bodies just exercising with their own body weight.

Trust me the way to look good is simpler than what you think !

Drop the heavy weights 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 Bloating Cure

August 18, 2016

Do You Have Parasites?  Ricardo Riskalla Rawfit Personal Training

One of the main factors that I encounter in my job is clients asking me to reduce their bloatedness, or better said, their feeling of having a big stomach.

The answer to that is a combination of factors, and actions to be taken.

Action number 1) Reduce your stress. Stress creates a massive havoc on your system. A solution is to meditate everyday and adopt a more easygoing attitude towards life.

Action 2) Increase your water intake. You would be surprise that the less water people drink the more their digestive system gets all clogged. Not nice. Solution: drink at least 3 litres of water everyday. I mean pure filtered water and not mineral water.

Action 3) Exercise . Yes the old exercise makes your metabolism work fine. Solution: move your body everyday.

Action 4) Eat your vegetables. Fibre, fibre and more fibre. Solution : Eat lots of raw and lightly cooked vegetables.

In the worst case scenario visit your doctor.

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

Pump Up The Volume

August 2, 2016

9f12b95f-e2f9-4f0f-9b51-e780b54d9d49

Most people find it hard to run…. I have to confess that I was one of them, until I started to add music to my runs. It was a total game changer.

And to my surprise, music also has benefits. Yes it does. There are a lot of studies linking running with music with increased performance, increased pace and not to mention that it is fun, especially if the run is a long one.

In terms of what to listen to, I would advise to listen to what puts you up. I know a very famous athlete that runs listening to Lion King, so release your inner daggy and go for it.

I can’t tell you what I listen to, it is worse than Lion King .

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

Main Problem in Winter

July 26, 2016

829b4053-2482-4ff4-abf7-fa34fc764bad

Hey winter is cozy, winter is a nice season to get comfortable and rest….

The last word , rest, could be the problem.

Let me explain it to you.

Most people would confuse the word rest with laziness and then apply it to most aspects of their lives in the cold months.

The number one problem would be the lack of water intake. I see it every year with my clients, people mostly forget to drink water in winter, one because of the water temperature, two because people are less active. To solve this problem I would recommend you drink warm herbal teas.

Maybe prepare 2 litres of it everyday and drink it throughout the day. There are so many great ones around like mint, ginger, lemon grass and so on. That would do the trick.

So lets get back to the rest word.

Taking it to another level, people feel less inclined to exercise in colder weather, then they turn the TV on, and bingo, cooking shows season is on . Do I need to say more?

The solution here is to keep yourself motivated creating targets that will push you thought winter, such as an event in Spring like a running race, or something like that. I cant emphasize enough the importance of having targets.

So lets scrap the word rest and lets go for it !

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 New Fat Loss Solution

July 20, 2016

7843158d-63e5-442d-95c1-587147443995

In all the years, let’s say decades, that I have been searching for the ultimate weight loss weapons, I have stumbled upon a few things…in fact hundreds of things! From fasts to superfoods and so much more! And let me tell you I have tried and researched so many of them.

Most of them unfortunately don’t work at all. I wish they did.

If I had to pinpoint the main keys to looking good/weight loss I would say that the mind is number one. You must want deep down to change your life and be strong and do what it takes. It will be uncomfortable because one must change habits. It is almost like changing religions.

The second and most important part of the journey is the diet. I am not going into details here but you can read more about it in my books.

The third aspect is exercise, and here we are talking about balanced exercises, not too much, not too little, and with the right technique .

So what happens if after all this there is a little stubborn area in your body that doesn’t go away despite what you do? What do you do?

I personally had one of those areas, and in the last few years I tried a few things and one of them was CoolSculpting.

I have had this procedure with advice from a Dr. The idea of CoolSculpting is create a natural looking body, minus the lumps and bumps.

So let’s take a step back as I explain what CoolSculpting is. The technical term for the procedure is cryolipolysis. This is a procedure created by Harvard University, and every time I see the word Harvard, I like it and I trust it. CoolSculpting freezes your fat cells and in a period of around 12 weeks, those cells will be naturally eliminated forever from your body. In each application a patient can potentially lose 20% – 25% of the fat cells around the treated area.

I test everything before I offer it to my clients. I have to say that it works! Bloody hell it does. I had it done on my stomach and after around 3 weeks I started to see the results and I liked it big time!

Since then I have been promoting it to the point that I am now working with the team in Australia. I only put my name to those kind of things if it works, and this one does!

It is not magic. It’s not going to change an obese person into Miranda Kerr, with no change in their diet or no exercise program. Although I’m sure we all wish it was like that!

As I said before I use it as a tool to perfect the body after appropriate diet and exercise when there is a little stubborn area that needs some treatment. And yes, in those cases it works.

CoolSculpting can only be provided by doctors and their clinics. When I was doing all my research I contacted a good friend and one of the best Plastic Surgeons in Australia, Dr Rohit Kumar. He is part of the Expert Advisory Board on cosmetic surgery for Vogue magazine. Dr Kumar and his team at Sydney Cosmetic Sanctuary are great and explained to me in detail the procedure and answered all my questions.

So let me tell you how I felt during and after the procedure. During the procedure you just feel cold, nothing else. Some people experience some discomfort, I didn’t. It takes only one hour and after that the treated area was frozen and I received a massage and then for a few days the area was a bit numb, nothing else. As I said I got the results that I wanted.

And yes if you are wondering, you can repeat the procedure with the guidance and advice of a doctor like Dr Kumar.

As with anything that is good, there are some companies copying the CoolSculpting machine, so be aware. Look for CoolSculpting by ZELTIQ.

I will write more about it in the future telling you more about my client’s experiences with this procedure.

So the journey continues and I am open to test and try anything for my clients! All in the name of awareness and wellbeing!

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 Cold Effect

July 9, 2016

975318e1-fc0a-4516-9ed4-11fa4d3443d0

So now it is half way through the year and by now most people’s new years resolutions are over.

In my opinion the cause of it could be due to a few factors :

1)Lack of determination. Most people like the idea of getting something but lack the energy to endure the hard times. The solution here is to stick to things no matter how hard they are or seem to be.

2)Lack of vision. Here it is the case of wanting something without exploring all the other possibilities. The solution is, before commititng to anything, stop and explore all possible outcomes then commit to one.

3)Fear of new beginnings. Let’s be real here, most change brings a fear factor into our lives. So every time we commit to something new we all have to face sooner or later a wall of fear of change. The solution here is to stick to your guns and do it with fear anyway !

So did you see yourself in any of those points? If so, re-access your new years resolutions now and go for it !

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