Hey hey hey everyone! :)

So I've had this particular question A LOT in the past 2 weeks off the back of my 14 Day Fat Furnace program that I ran, which got some EPIC results I might add.

The questions that have been asked always seem to come back to why I use heart rate monitors and what sorts of workouts and exercises you should be doing to lose a bit of weight, tone up and gain more energy to power through your day!

So without further ado... here is the best exercise for toning up!
​


If sushi is a go-to snack for you or perhaps you have been avoiding it for fear of carbs, rejoice! I am here to tell you it's perfect for a weight loss & toning goal.

The key however, is understanding which type of sushi is of most benefit to you and while we're at it, we may as well pick one that can speed up your metabolism and recovery!

So here it is:

1. Salmon & Avocado Roll - Whether it's seared or raw, this one packs a number of benefits for a weight loss & toning goal. Primarily it's full of protein so that you can preserve lean muscle tone and keeps you satisfied longer, it has a brilliant amount of healthy fatty acids which is common for fish but the avocado also adds to this and finally the carbs from the rice fuels your energy stores whilst promoting nutrient delivery! 

It's a pretty wholesome package if you ask me :)

However the only thing you need to be mindful of is the 'timing' of consuming sushi...As all of my Personal Training Rockingham clients know, we must be smart about when we consume any form of carbs and I don't mean you have to sit there counting calories or weighing your portions..NO that's unrealistic..

But if you can manipulate how and when ​you consume carbs to speed up weight loss WITHOUT feeling like crap and starving yourself, why the hell wouldn't you?

Check out my Carb Cyling Blog if you would like to learn how!

​So let's assume you've earned a night out...your training is on point, your eating has been FANTASTIC, but you want to know how you can stay on track and indulge a little or party with your friends...

Full Strength Beer (425ml) 
It's a staple for most guys and some women so how does it weigh up on the calorie scale? It will cost you 155 calories per 425ml schooner.

White Wine (150ml)
If white wine is your thing, try not to go too sweet. But on average a 150ml glass will contain between 70-120 calories.

Sparkling Wine (150ml)
Similar to white wine, avoid really sweet drops but again you're looking at between 70-120 calories for a 150ml glass

Red Wine (150ml)
My favourite, but within moderation of course :) . Most of the common red wines will cost you between 100-120 calories per 150ml glass.

Vodka and Soda (180ml)
Another favourite of mine but this time because you can flavour it naturally with a squeeze of lime or a zest of lemon. This little diamond only costs 64 calories for 30ml and 150ml of soda.

So as you can start to see, a lot of these beverages are lower calorie because they aren't doused with huge amounts of sugary soda drinks and syrups. But it comes down to making some smart decisions when having a night out and keeping in check with your weight loss goals.

Above all;  Don't let a night out derail your motivation - you may feel like crap the next day but it won't undo a whole week of hard work.