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

Less is More

July 27, 2014

Less-is-More-rawfit-personal-training-Ricardo-riskalla

Eating well, exercising and looking after your mind.

So lets talk about the mind…

The main principle that I use with my clients is to be simple and straight to the point.

The same applies to your mind and how it can affect your life.

As you are aware, stress can impact on your hormones, skin and mind.

The same applies to the reverse : your mind can impact on your stress levels.

The idea here is to keep everything to a minimum , from food processing, to stress in exercise, to stress caused by wrong eating and excess food and also other excesses.

I would like to explore this point more ….the point of over-consumption and how we are trained to buy, buy and accumulate things and to think : “When I get that I will be happy. “

Really?

The other day I did a big clean-up at my place and I removed bags and bags of what? Things..and things that my family and I didn’t need and they ended up at a donation place.

It was a waste of the planet’s resources, a waste of my time and a waste of people’s money.

I agree with the opinion expressed by the painter and genius Leonardo da Vinci : “Simplicity is the ultimate sophistication”.

The same principle is used in Zen Buddhism on simplicity and the importance of the natural world.

Look around your work environment, your wardrobe, your house. They are the pure reflection and translation of your state of mind.

Clutter means lack of respect for yourself and for the planet.

I highly recommend you to declutter the physical and mental aspects of your life. Give all your unnecessary things to a charity. Meditate everyday, listen to your thoughts, watch them like clouds in the sky.

Simplify your life to the point that only the necessary remains.

It is liberating and I can assure you that you will be happier.

I am not recommending you to sell your house and give away your car. The point here is to pass forward things that you haven’t used lately, maybe in the last 6 months or last year. Maybe you own too much furniture, too many things around you.

Check with yourself if you need 50 pairs of shoes and 20 pairs of jeans.

Do you still need that old collection from your childhood?

Get in the habit of cleaning your house twice a week. Make the environment around you simple, clean and attractive to the eye.

Surround yourself with plants around your house. They are healing in ways that you can not begin to imagine.

As I said before your house and its state is a reflection of your mind …so…. If you alter the state of your house you can alter the state of your mind.

And that I can assure you.

So…exercise, keep your diet simple, surround yourself with only the essential.

Shine like the sun!

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

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