Sian Toal Discusses Preperation!

The saying, 'if you fail to prepare then prepare to fail' should be a mantra to all gym goers. Whether you're looking to be an athlete, change your body shape and fitness levels or even perhaps recover from injury. Why should something as personal and important as your body get the least attention when it comes to organisation? I actually know people who spend more time and effort into planning what to wear on a night out than taking care of themselves. When it comes to investing money into a worthy cause, does your car get more attention than your body?!

I wrote this after I had done my food plan for my training. Like I would for clients, I worked out my daily caloric intake, breakdown of carbohydrates, fats and proteins (macronutrients) into percentages, calories and grams. Then put together my food plan to fit this and stuck it on my fridge. Easy!!! I know what to prepare everyday, when to eat it and know it's going to get my body to do what I want it to do. Now, not everyone knows how to do this, but what's wrong with finding out? Educate yourself and learn! That is what FitMag is for, to teach you! There's nothing wrong with wanting someone to do it for you, so incorporate an expert but make an effort to learn and understand.

So food....my favourite subject! What am I eating right now? Once I've weighed my food a few times I then know by looking at it how much it is.  This makes things easy, especially if you're a person who eats out quite a bit.

I'm focussing on eating well; consuming good foods to provide the right balance of nutrition and taste.  I adore my food and over the years have come to adore good food. So a typical day might look like this:

Meal 1: oats, PhD strawberry protein powder and flaxseed all mixed together with water

Meal 2: 3 egg omelette, 3 rice cakes and a little salsa.

Meal 3: tuna, sweet potato and spinach

Meal 4: Phd protein shake + fruit

Meal 5: grilled or oven baked chicken with broccoli and large salad with romaine lettuce, spinach and peppers.

Before bed: 1 tablespoon crunchy salt and sugar free peanut butter

I also supplement with multi vitamins, fish oils, glutamine and BCAAs.

My advice would always be to make your food enjoyable.  Use spices, herbs, balsamic vinegar, homemade salsas and sauces.

Now I understand that eating out can pose problems but you must take responsibility for yourself and not use others as an excuse or blame them for what you do or don't put in your mouth. Be decisive in your options and understand what your food is made up of! Yes, tempura vegetables are real vegetables but they are smothered in batter and deep fried. Yes, chips are potatoes and a natural food source, but when it appears on your plate as a chip it is so far removed from any natural state! Fruit sorbet is also not fruit......fruit is sugar and sorbet is sugar, sugar and more sugar....

So take it upon yourself to educate your mind on food (from reputable books rather than the Daily Mail) and take responsibility for your actions if it's results you want.

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