Do Calories Matter?

February 4, 2016

Salad

I am asked and confronted with this question over and over again.

The answer to it is simple, they do, BUT, there is a but here, it is important to focus on the quality of the foods that you are eating.

Imagine the following scenario: someone counting just calories and eating cake the whole day. Yes this person might meet the daily required calorie intake to survive BUT…

Is that healthy? Not at all.

So yes, the amount of food that you eat counts but you must pay attention to what you are putting inside you.

I would also add to the equation the act of respect. Respect to yourself, respect to the foods that you are eating. It is very important to reflect on what you are putting inside you.

Food above all is a healer. It has the power to nurture us on many levels.

I am pro thanking the food that you eat and having a good relationship with it.

Nowadays people are eating for so many reasons, cultural, social and even for status.

So next time you put something into your mouth remember that food is your best 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

YES

February 4, 2016

yes-rawfit-personal-training-ricardo-riskalla

So that’s a very funny word, very underused in training and health.

In my experience as a trainer I encountered so many people that had a huge difficulty in saying and adding YES to their lives.

I know that it might sound crazy , but this very tiny word can change your life.

I am not proclaiming and asking you to say YES to everything that you encounter. There are a lot of moments where a big NO is more appropriate.

YES should be used in healthy situations where you know that the outcome is positive , like doing your homework, adding more vegetables to your diet, challenging yourself with fitness targets. Basically anything that challenges you positively.

Areas where you shouldn’t be using yes are for alcohol, drugs, negative people, sick relationships, junk food, any form of body and mental abuse.

And YES, the word yes, the more you use it in healthy situations, the more your life will change. It is kind of magical, trust me.

The way to work with that is to create a list of things that you believe are positive and every time you encounter them in front of you, just say YES.

Lets life do the rest for you !

So the gate is wide open, get into the YES DOMAIN

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

Eating Out

January 28, 2016

Eating out Rawfit Personal Training Ricardo Riskalla

One of the main problems that people encounter when following a diet is eating out.

I am not a proclaimer of letting your diet go at any moment , especially on the weekends. There are so many studies linking the act of changing your diet like that to health problems.

I am believer in lifestyle changes and adding quality to your life. I also believe and teach my clients that cheat days only lead to failure to say the least. It is important to create new habits in your life and focus on quality the whole time.

So here are some ideas when eating out:

1) Stick to vegetables.

2) Chose proteins that are not heavy on salt

3) Don’t over eat

4) Ask the waiter to not add salt to your meal

5) Asian restaurants are the easiest to add nutritional value to your diet

6) If you are at a function or wedding, eat just a small portions of what is served

7) Don’t eat deserts

8) Don’t drink alcohol

9) Be strong and focus on health

So stick to your boundaries and keep glowing.

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

Rest

January 20, 2016

Rest Rawfit Personal Training

Most of us have the mentality and the notion that to be fit you must vomit during your training session and that one must exercise for hours without end everyday.

The truth is actually far from that.

The human body like anything on this planet and is ruled by cyclical laws.

Just look into nature and you will see seasons, you will see day and night, you will that duality is in everything.

When you extrapolate this knowledge into your muscles you will see that exercise is a stressor and your body needs time to repair. Sometimes 2 days or more.

I highly recommend everyone that is embarking on the fitness journey to take it slowly, create good habits and build it from there. Even when you are very fit you still need a few days off training and sleeping recovery sessions.

Some sessions can be hard , but please don’t mistake a hard session with a vomit on the side like on the Biggest Loser show. To be honest I think that show creates a bad image of what training is about .

Some people might feel sick during their first few training sessions. That has to do with their low fitness level and it shouldn’t be something that the trainer is after as a result.

So the most important part of a recovery session is the sleep ! Yes, sleeping is crucial. You can sleep during the day for a few hours and at night around 8 hours. I know everyone is different, but 8 hours is a good rule of thumb.

So look into your daily life and see if you are allowing your body to follow mother nature and rest !

OK. I am going to a sleep session right now J

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 Remove Salt From Your Diet

January 14, 2016

How to Remove Salt From Your Diet Rawfit Personal Training

One point that is very important in what I teach and believe is that we shouldn’t be adding salt to our food.

Sodium or salt is already present in everything that we eat.

I know there are hyped-up salts out there like pink salt, black salt, river salt and many more. The point is that salt is salt. PERIOD.

Trust me, if you want to have a great body and skin you must stop adding salt to your diet.

I remember when I cut salt from my diet it was so hard! I was used to adding lots of salt to everything, but I can guarantee you that I since I cut it out I feel much better.

I subscribe to the school that if you remove anything from your life you must add something else to replace it. Same applies to our not-so-good friend salt.

Great alternatives are herbs and spices.

My favorites are :

Onion Powder
Garlic Powder
Italian Herbs
Curry Powder
Black Pepper

Try to create a combination of a few of them and sprinkle on your food as if you were using salt.

Great things that I discovered whilst cutting salt are:

1)I can properly sense the taste of food
2)Things taste sweeter than before
3) My skin looks better
4) No more fluid retention

I also recommend you to start reading food labels, because there are so many products out there that are packed with salt like soy sauce, tamari, miso, vegetable and meat stocks.

So time to change!

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

Inexpensive Beauty

January 6, 2016

Body-Scrub Rawfit Personal Training Ricardo Riskalla
A lot of people, let’s say most, think that to look good you must spend all your salary on a special product. The reality is so far away from that.

There are so many things that you can do to look good, and the shop, I mean the place to go, is your kitchen or your beach.

Crazy? Not really.

If you look into history most cultures that venerated beauty used mostly food products to enhance their bodies.

I also wanted to write this article so you can actually use products that are healthy for you.

We are exposed to so many chemicals on a daily basis, so it is important to minimize our exposure to them to the maximum.

So here are some great, and cheap, things that you can do:

-Next time you are on the beach, get close to the water and, mixing sand with ocean water, scrub your whole body! You can also add a bit of any oil to it like olive oil or coconut oil.

-Ditch the facial cleanser and moisturizer and use olive oil. Greeks and Romans did that for hundreds of years. Sophia Loren was a follower of this.

-Brush your body before you go into the shower. Use a natural bristle brush and do it while your body is still dry. Do it in strokes towards your heart. A good 5 minutes will make you feel and look great.

And above all, follow a diet rich in antioxidants! There is no magic 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

We Weren’t Born To Follow

December 30, 2015

We werent born to follow

I was listening to a Bon Jovi track other day and the title as you must be wondering was : “We weren’t born to follow “.

There is a kind of a rebel inside me and when it comes to health I like to follow nature. There are so many theories out there, so many numbers and above all too many opinions.

It is very confusing to say the least. They all fail to be honest, because they don’t follow nature rules.

If you look into wild animals, and even real indigenous tribes you will see that they are very connected to their surrounds and environment.

That is the point that we modern man have lost. The connection with nature. I am not proclaiming you stop shaving your arms pits and hugs the nearest tree. But it would be good to know a bit more about this connection, and the right diet is right there !

I met an aborigine elder a few years ago and he was showing me how to get wild food and the lesson number one was to never kill the whole plant in the process, he said to me : “first ask permission to the plant, then get only 2 or 3 what is needed and leave the rest to grow and go to the next plant”.

As you can see there is respect and control involved. It is a bit different than farming and killing everything in the process.

Another point that native populations do is to never over eat. Because they survive of the land and there is no farming, one must exercise portion control to save it for their next meal.

Does it look like your supermarket?

I don’t even need to mention that there are no packs, logos and other fantastic things around natural eating.

The question is how to use that knowledge into our modern life.

First I would say to you to never buy processed foods, secondly I would say to you to have a mind of respect with your food.

Respect towards food was part of most not to say all cultures but with the advent to the indurstrial revolulion it got lost.

If you study history you will see that most of our modern holidays were actually harvesting celebrations connected to the seasons and to the lunar cicles.

The primal conncetion with the land is kind of lost, but you still can do something.

Connect to the ocean, to the parks around you, protect them.

Eat with respect remembering where your food came from. I can guarantee you that the food didn’t come from the supermarket, it came from the land !

This little point can change your whole behaviour towards your eating.

Before you eat anything I suggest you think for a few seconds in the land around you !

As you can see “We Weren’t Born To Follow “, we were born to protect THIS land and not to USE 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

Creating Good Fitness Targets

December 24, 2015

running-shoes
Hey, we all have that moment when we decide to do something challenging. I know I have been there so many times myself.

The trick here is to create realistic and doable targets:

So lets talk about the main points in order to create a good fitness target:

1)Be Bold. Choose something big, challenging and inspiring.

2)You must love it. There is no point in creating a target around swimming if you hate it. You must love what you are choosing.

3)Be specific. What kind of target are you choosing? Is that a long or short distance goal?

4)Enrol yourself. Put your name down ! Yes it will scare you and that’s fine !

5)Tell everyone. Create a good pressure around you ! No escape now.

6)Train for it . Pencil down all your training sessions towards your target ! When it gets hard, remember your main target and stick to it.

7)Be proud. Whatever happens be proud of your achievement ! What matters is that you challenged yourself.

So it is your turn !

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

Ocean Therapy

December 17, 2015

Ocean-Therapy-Rawfit-Personal-Training-Ricardo-Riskalla

We have that idea that we need to “de-stress “ our bodies and mind.

I am included in that bunch.

Living in a city environment we are bombarded with millions of messages everyday, from advertising, visual pollution and endless noises.

It is important from time to time to reconnect with nature and there is nothing better than a great ocean swim.

It is proven over and over that the ocean has healing properties.

Not only that mineral content in the ocean can heal your body but the whole experience can too. If you really think when you are in the ocean you are exposed to the ocean sounds, and ahead of you just the horizon.

There are many studies about the power of being surrounded by the simplicity of the ocean, the blue colour and the horizon.

Another aspect of the ocean is that it is good for your hair and skin! How good is that!

So next time you feel that you need to recharge and need a beauty treatment that won’t break your bank account just go for an ocean swim!

It is free and as usual, the best things in life are free!

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

Water Retention

December 10, 2015

Water Retention Rawfit Personal Training Ricardo Riskalla

Some people think that they need to lose weight but in reality what they need to lose is water.

Crazy?

Not really.

The culprit here is salt. Any salt, sea salt, himalayan pink salt, black salt, blessed salt.

Remember that there is a lot of marketing around salt. It is very easy to make money with salt, think about it.

Other foods that are high in salt, or sodium (its technical term) are : soy sauce, tamari, vegetable stock, any stock, processed and preserved foods.

The problem here is osmosis. When you eat salt you make your body retain water, and that’s the cause of swollen legs, stomach and so on. Even a puffy face can be caused by it.

Every food that you ingest has natural salts, so don’t panic or think that if you cut sodium out of your diet you will get sick.

Everything mother nature does is perfect so fruit and vegetables have the right ratio of everything, including salts.

Just enjoy your food.

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