Hair Health

July 17, 2017

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So, since hair is part of your body and most of my model clients need to have the best hair out there, I always target their nutrition towards great hair and skin.

So lets explore the nutrients that are required for your body to create the best hair .

The recipe for great hair is : protein, iron, vitamin C, Omega 3, Vitamin E.

Translating that into foods , I recommend : eggs, tofu, spirtulina, flaxseed oil, olive oil, coconut oil.

It is not only those foods, but if you add them to your diet I guarantee you that your body will have the best raw materials for great hair.

It is also important to do not over wash your hair otherwise you remove all great natural oils that your body produces to protect your hair and scalp. Usually once or twice a week maximum.

I also recommend my model clients to apply natural products to their hair. All recipes are found on my book The Rawfit Diet.

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

Winter Pitfalls

July 10, 2017

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So in the middle of the Australian winter and year after year I see people committing the same mistakes .

Let’s explore a few of the them and their solutions :

A) Reducing water intake . Believe it or not but in winter we can get very dehydrated . The solution is to drink hot herbal teas or even hot water.

B) Not exercising . So by now it has been 6 months since you wrote down your yearly targets and sadly for most people they are over and never realised or started by now . Solution : create new targets adapted to the season of the year . Something like walking at lunch time when it is warmer and so on.

C) Soups. Don’t get me wrong I am a big soup fan but as a trainer I see that people can put on weight having soups with butter, cream and added salt . Solution : vegetable soups are great for you; just add spices and water to it .

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

Matcha

July 9, 2017

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I am a big follower and believer that the Japanese from Okinawa mastered longevity ! They not only add superfoods to their diet daily, they also have a whole series of mental and spiritual guidelines that they follow.

In this blog entry I would like to explore Matcha.

Matcha is a green powder used in the tea ceremony. It is basically a powdered green tea that hasn’t been fermented or roasted so it keeps all its antioxidants intact.

Matcha is an antioxidant bomb! Blueberries have on average 94 ORAC units per gram, and Matcha tea has 1384 ORAC units per gram.

You can prepare it in several ways. You can drink it as tea, so just add hot water to it and no need to strain it.

You can also supercharge it. To do that, add it to your green juices or create a super lemonade including cold water, matcha, turmeric , goji berries, cacao and stevia powder. No need to be worried about quantities, just add a bit of each and blend it in a high speed blender.

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

The Death of High Intensity Lifestyle

June 9, 2017

The Death of High Intensity Lifestyle

In my long career in fitness, I have to say that I saw so many trends that came and left, from fit balls to leg warmers: they all left.

If we explore the core of being fit I would break it down to a few factors :

1) Longevity. Can you sustain your current exercise routine for long? When things are so intense that you feel like throwing up it means that you are way out of being healthy and your session became more of an ego trip, where a de-sensitised trainer pushes you to a what I call bondage-session, where the trainer is crossing his arms screaming and you are the clown. A good example here is the Biggest Loser TV show.

2) Mental aspect. More and more we are realizing that fitness is about balance, about spicing up sessions, changing sessions, adding meditation and breathing exercises to it. Reduction of the stress hormone cortisol is paramount in weight loss. I have seen so many people eating well but pushing too hard and getting fat! The solution is to add a few relaxation techniques. Yoga is my favourite and talking about longevity, yoga is 10,000 years old ! They must be doing something right.

3) Respect. I am talking about respect to your body. I am so against “cheat days” in diets. What is the point of eating correctly and once a week rubbish yourself? It looks more like a pleasing egocentric exercise . It has nothing to do with being healthy. Being healthy and respectful to your body is a lifetime journey, involving respecting everything around you, from the rubbish you produce, things that you consume and ultimately how you eat. Eating things without packaging and marketing is the way. Removing sugar, salt and gluten is the way. In terms of social respect I would avoid contact with toxic people. Anyone that puts you down does not deserve your time. Use your intuition and focus only on people that love you.

4) Simplicity. The longest lived people on the planet, the Okinawans , are masters on this one. From venerating your own food to smiling at life, putting things into perspective that we need less to be happy !

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

So, get on this bandwagon and start your life journey of being healthy.

How To Get a Perfect Waist

June 9, 2017

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Some models have the perfect waist. Yes there are some genetics playing a role, but a lot of it has to do with diet and exercise.

Let’s explore here the exercises required to walk the Victoria’s Secret catwalk or any international catwalk.

Try to do as many repetitions you can of the following exercises without stopping :

1)Push ups. Who has ever thought that the simple exercise of them all also works in the waist. But yes it creates the frame where a great waist can shine. Push ups are great for the core without creating too much muscle bulk. I highly recommend anyone to do them daily, try to increase a few repetitions everyday. Always look straight and never down, your target is to touch the chest to the ground or close to it. Always do a full push up and never on your knees. If you can’t go the whole way down just go half way.

2)Hip rotations. Have you even seen the waist of a dancer? Have you ever wondered why? It is because of hip rotations. I do them with my model clients for minutes without end. Do it like this : stand up, feet apart , keep your head still and now with legs fully extended rotate your hips to one side over and over. Try it for 15 minutes and then do the same on the other side .

3)Waist crunches. Here is one of my secrets ! Sit down with legs crossed, and now try to touch your elbow at the ground without moving your knees or legs, then try the same thing with the opposite elbow and keep alternating like that for at least 5 minutes !

4)Full Sit ups. Ok, lets go army here. Lay down, with arms crossed in front of your chest, do full sit ups. I recommend you do it in the hundreds. Start with a hundred and go from there ! It burns ! Yes it does , and it works, yes it does.

5)Walk. Who ever thought that walking is good for your waist, but it is. It is a gentle cardio exercise that is great to tone your core ! Start with one hour a day and if you can, once a week do a long walk, like a bushwalk .

6)Diet, diet and diet. What you put in is what shows ! Eat unprocessed foods. I describe more about diet in my book The Rawfit Diet.

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

Garlic

June 8, 2017

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I am a big fan of garlic, not only for its taste but for its medicinal properties.

Yes, it has amazing properties.

The trick with garlic and most foods, if you cook it you will destroy its power.

Garlic’s power comes mainly for its component called Allicin.

Allicin might help your body to :

- Prevent and fight colds
- Reduce blood pressure
- Kill Parasites
- Improve bad cholesterol levels
- Prevent Alzheimer’s Disease and Dementia
- Live longer
- Prevention of heart disease
- Improve exercise performance
- Detox your body
– Bone health
- If you use it as a solution at your garden your plants will be protected also
- Skin health

In my opinion the prevention of parasites is the main thing to watch so I take my raw garlic often !

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

NO Time Workout

May 29, 2017

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I am frequently asked by my busy models what they should do in terms of exercise if they have no time to do a workout.

Taking into consideration that “being busy” often means that one is stressed, I would recommend start with paying attention to how one breathes. It basically involves doing deep breaths in and out for 10 minutes. You can do it anywhere, walking, driving, cooking and so on.

After that I recommend push ups. They are my go-to exercise “does it all”. Think about a plank, brench press, bicep curl, triceps deeps all in one, that’s a time saver exercise !

My recommendation when doing push ups is to always look straight and never look down, then if you can touch the ground with your chest , otherwise go as low as you can. With time, you might be able to touch the ground. The most important thing here is to stay flat and never ever let your hips touch the ground.

Start with a little test, see how many you can do, and then everyday try to achieve that number.

In the second week add another 10 reps, and keep it like that until you reach 100, 200 and go for it !

For more information on nutrition and exercise please get my book The Rawfit Diet.
Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

Kombucha

May 27, 2017

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I had to dedicate a whole post to this amazing superfood.

I have been taking Kombucha daily for more than 7 years now ! I have to confess that I hated it at first, but hey , if is good for you I am in. I have tried so many disgusting things over the years in the name of health, you wouldn’t believe me!!

So after a few days I actually liked Kombucha. I never used sugar to make it. I did lots of research and the first original batches were made with honey. So that’s how I make mine.

There are so many tricks to making the best Kombucha, and using honey is one. I wouldn’t drink Kombucha made with low quality sugar and almost no tea in it.

I use a very old recipe that works a treat every time. You can read the whole recipe on my book The Rawfit Diet.

In terms of flavours I actually make amazing superfood flavours like lemon and turmeric, or cayenne pepper and ginger. I have also done one with acai, turmeric, lemon and pepper from time to time. Try it !

So in terms of benefits to the body, I can tell you from my experience, that it is an amazing tonic, that is full of great bacteria that helps your digestion. Kombucha is also great for the skin due to its antioxidant powers.

Basically anything that is fermented is powerful !

Try it for yourself !

Kombucha here we go

For more information on nutrition and exercise please get my book The Rawfit Diet.

Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

Dehydration Bells

May 17, 2017

church-bells-pictures
Hey this time of the year is a cozy time . I love winter .

One point that is important to adapt to in this season is our water intake.

People for some reason feel less inclined to drink water . And the result is dehydration.

My advise here is to focus on warm liquids like teas ! Teas are great have great benefits and taste amazing !

Try mixing them up too. I like to mix lemongrass , mint and chamomile teas ! It tastes surreal.

I am also a fan of the super powerhouse Matcha ! Hey if the Japanese have approved it for thousands of years it must be good !

For more information on nutrition and exercise please get my book The Rawfit Diet.

Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.

I Am So Tired

May 13, 2017

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I know it’s not an excuse. I hear a lot about people coming to me before sessions and saying :

“I am so tired.”

And it is important to have that freedom with my clients. That is trust.

As a trainer, one of my roles is to adapt the session according to the client’s needs and state of mind, and like all of us it is normal and acceptable to be tired.

We kind of live in a society that we “kind of” doesn’t allow people to be tired…we always want people to be up, smiling and so on.

So you would think that training and being tired don’t match, but hey, yes they do.

In that case the proper training is a centering, harmonising kind of training.

I would prescribe to my clients in those situations a very special session, mixing breathing exercises, elongating positions, and above all exercises that focus on body balancing. The target in those situations is to feel better, more energised at the end of the session compared to the beginning of it.

If you ever feel like that just go for a walk. A slow walk, adding some calm music and some deep breathing for 10 minutes. I guarantee you will feel more energised and more alive.

Other things that you can do are gentle yoga and swimming !

Things to do not do are hard exercises, hard core cardio and heavy weights. That would make your situation even worse.

So if you feel tired next time, you will know what to do.

For more information on nutrition and exercise please get my book The Rawfit Diet.

Also download my application a Million Workouts by Rawfit and my exercise videos, Rawfit Model Series.