My name is Naomi Ferstera and I am an accredited exercise physiologist (AEP) and accredited exercise scientist (AES), lecturer and student nutritionist. I have a Bachelor in Human Movement Studies, Bachelor in Education, Diploma in Fitness, Certificate III & IV in Fitness, Certificate IV in Training & Assessing and I’m nearing the completion of my Masters in Human Nutrition.
I’ve been in the health and fitness industry for over 17 years and currently run/offer
- an exercise physiology clinic (specialising in chronic disease management)
- group training (Ipswich only)
- The Eat Fat Get Fit Program and The Eat Fat Get Fit Nutrition Bootcamp
- membership to our website where everyone can stay up to date with the latest in nutrition, health and fitness research
Ultimately, educating people on health and fitness is my passion and this is the heart of my business.
This eBook is a little taster of our Eat Fat Get Fit Program, which is unlike any other on the market. We combine a Low Carbohydrate, Healthy Fat (LCHF) diet with High Intensity Training (HIT). We provide short duration, high intensity exercise programs to do each week and a daily menu plan with delicious and nutritious meals that the whole family can enjoy. We do an 8 week education series so that you understand why we do, what we do which means you are armed with the knowledge to continue on, after the program is finished. Everything is backed by research and developed by industry professionals with university qualifications. We provide real-time assistance to all our participants via our private FB group and online meetings. This means both I, and our dietician, can answer your questions and assist you on your journey.
I hope you find this booklet helpful and if you’re interested in joining our program, head on over to www.eatfatgetfit.com.au to sign up. Sign up and start on any Monday you like!
If you’re tired of the dieting roundabout and are serious about getting healthy, losing weight and keeping it off; you need to sign up today! Let 2018 be the year you finally reclaim your health!
I’m so excited that you’re here, reading this booklet and I’m looking forward to having you on board!
Before you begin, please follow this link https://www.essa.org.au/wp-content/uploads/2011/09/Screen-tool-version-v1.1.pdf and complete page 1 of the pre-exercise screening tool. If you answer ‘yes’ to any of the questions, please seek guidance from your GP or appropriate allied health professional PRIOR to commencing exercise.
To start with, why do we exercise?
- Helps with stress relief
- Improves the efficiency of all the body systems
- Improves our strength
- Improves our fitness
- Gives our body shape and helps maintain a heathy weight
- Improves our body composition
- Improves the efficiency of fat metabolism
- Improves our health on so many levels
- Reduces our risk for chronic disease
- Reduces anxiety and depression
- And so much more…
Exercise does not:
- Drive weight loss BUT it complements a healthy diet
Hold up!! Wait a second. Exercise does NOT drive weight loss? Yes, you read that correctly. Exercise does NOT drive weight loss. The number one thing you must do to get your weight under control is – fix your diet. BUT it’s not a matter of will power either. All those people who have told you that all you need to do is move more and eat less are not bothering to read what the research is telling us. If people took the time to read the stats, they’d see that diets often lead to failure, even when combined with exercise.
Most people are simply unable to adhere to diets long term. Why is this? Well, there are a number of reasons but mostly because:
- the food was awful
- it was too hard
- they were hungry all the time
- they felt deprived
- their hormonal imbalances were not fixed
- all issues associated with eating were not addressed
- they couldn’t keep up the hours of exercise
Sound familiar? If you said yes, you’re not alone and you are why I have developed my program. We don’t need hours of boring exercise, we don’t need to count calories, we don’t need to deprive ourselves and we certainly don’t have to eat awful food.
This program has been developed from years of industry experience, my life experiences with pregnancy and weight gain, trying to fit in exercise around a busy life (and often being too exhausted to want to exercise), the latest research, and the low carb healthy fat diet. The good news is, this program is a game changer and I’m very excited to be able to help you change your life – for good.
There are 4 pillars our programs:
- Low Carb Healthy Fat (LCHF)
- High Intensity Training (HIT)
- Intermittent fasting (IF)
Education is crucial to the success and adherence of our programs. I have found, over the years, that when my clients understood what they were doing they were able to make good decisions by themselves, manipulate their own programs and take control of their health. My clients were able to train independently of me and didn’t rely on me nearly as much. This is so important as only you can fix you. I can show you how, but you need to do it yourself.
2. Low carbohydrate, healthy fat (LCHF)
LCHF sounds like a fad but, in reality, it reflects the way we used to eat, up until the middle of last century. In the mid 1900s due to some deliberately misleading research, the low fat era was brought in. Over the last 50 years our fat intake has remained somewhat stable but our carbohydrate intake (especially sugar) has skyrocketed and with it, the number of people with lifestyle diseases. Research is showing that excessive sugar intake promotes the development of insulin resistance, metabolic syndrome, type 2 diabetes and cardiovascular disease. In my opinion, the low fat era gave carbohydrate (particularly sugar) then green light ultimately making it the biggest nutritional disaster of the 20th century.
So what is LCHF? Basically it is all about eating an unprocessed, full fat diet. I can be summarised as 4 keys things:
- No processed carbohydrate (especially grains and sugars)
- Enjoying foods containing unprocessed saturated and monounsaturated fat
- No processed polyunsaturated fats/oils
- Ultimately eating an unprocessed diet
3. High Intensity Training (HIT)
Intensity is king! Our body only responds to specific stimulus and when we exercise, that stimulus is the intensity. If your weights are too light or your heart rate is too low, you simply will not achieve the results you’re after. After years of listening to people tell me about their lack of results, I am convinced they were not training at the right intensity. HIT training ensures you will be working hard enough AND you don’t have to do a long session. Short and sweet – perfect for the busy person!
The research is also in on the benefits of HIT. HIT has been shown to improve fitness quickly and efficiently, whilst keeping people interested and engaged. Cardiovascular fitness offers protection against cardiovascular disease, the number 1 killer globally. Some of the latest research has also shown that the number 1 risk factor for all-cause mortality (i.e. all reasons for death) is LOW CARDIOVASCULAR FITNESS. This makes HIT a no-brainer.
4. Intermittent Fasting (IF)
Intermittent fasting is a game changer. The health benefits achieved by undertaking regular fasting are simply staggering. Research shows that short periods of fasting are beneficial for gut health, reducing inflammation, neurological health, improving autoimmune conditions, assisting in the prevention of some cancers, healthy aging, sustainable weight loss and so much more!
Another key point - Emotional Health and Positive Relationships
An interesting area of research is that of how our emotional and psychological well-being affects our physical health. As an example, cardiovascular disease is the number 1 killer globally and a significant risk factor for the development of this condition is social isolation. It’s thought that a part of the success of the Mediterranean diet is in the strong family and social relationships within these communities. Having healthy relationships with friends and family is a vital part of any health plan.
Additionally, it is well known that depression and anxiety can lower our immune response leaving us susceptible to infections and acute and chronic illness. Gut health plays an important role in psychological health so by being kind to our gut we are being kind to our immune system and our emotional well-being.
Our emotional and psychological health play such an important role in our physical health that we’d be remiss to ignore it.
My years of experience and my knowledge of the latest research have led me to where I am today: a passionate advocate for the principles in this program. I’ve seen the success that the combination of these approaches brings again and again. But I understand how confusing the advice on diet and fitness can be. That’s why I put together an easy to follow program. No more confusing information and no more fads!
Menus and Recipes
The central nutritional tenant of our program is “eat real food”. Our busy lives have meant that we often take quick and convenient over healthy and nutritious. Unfortunately this is contributing to our obesity and chronic illness epidemic.
What’s really interesting to me is that one of our most basic human survival instinct is to feed ourselves and our family. Somehow though, we have become convinced that we no longer know how to do this. We have been crippled by mass information, misinformation, and a whole host of confusing messages and I want to see this change. I want to see our confidence returned to us and common sense being used to determine how to eat. Ultimately, my own success has come from going back to a “real food”-based diet and trying to use my common sense in every situation.
For these reasons, our menus and recipes involve cooking from scratch and only using real food ingredients. Each week, you will receive a new menu and the associated recipes. These recipes can be printed out and a shopping list can be generated from them.
Below is a sample menu and the recipes for them. I hope you love the food as much as I do!
Sample LCHF Daily Menu
Dreamy cacao smoothie
Crumbed chicken with potato (or veg) bake
Dreamy Cacao Smoothie
- 150mL Full Cream Milk (Non-Homogenised is best)
- 50g Coconut Oil
- 50mL Cream
- 200mL Coconut Cream (Full Fat)
- 1 Tbsp Raw Cacao
- ¼ Tsp Pink Himalayan Salt
- 1 Tbsp Almond Butter (or other Nut Butter)
- OPTIONAL: ½ tsp Vanilla Essence, a handful of frozen berries, or a scoop of protein powder for a fuller meal!
- Throw all of the above ingredients into a blender and whizz until thoroughly combined
- Pour into a glass or shaker and enjoy straight away!
Mediterranean Omelette (Vegetarian)
- 3 Large Eggs
- 4 Tbsp Pure Cream
- 15g Grated Cheddar or Mozzarella Cheese
- ¼ of a Red Capsicum (chopped)
- ¼ of a Red Onion (chopped)
- ½ of a Small Tomato (chopped)
- 50g Feta Cheese or Goat’s Cheese (Chevre)
- 20g Ghee or Butter to fry omelette
- Salt & Pepper to taste
- Preheat oven to 180°C
- Melt butter or ghee in oven-proof frying pan
- Whisk the eggs & cream in a small bowl
- Pour eggs into frying pan and move around so that it covers the bottom of the pan evenly
- Sprinkle the grated cheese on top of the egg mixture
- Sprinkle the other ingredients over the egg & cheese
- Take the frying pan off the stove and place in the oven for 3 minutes
- Check every 1 minute to see if eggs are cooked through – if not, leave in for another minute
- Once cooked through and the toppings are cooked/browned, remove from the oven
- Either fold the omelette in half and slide on to a plate OR simply slide on to plate as it is – making an open omelette
Variations – you can pre-cook the vegetables so that they’re more caramelised in the omelette! OR Add in Smoked Salmon, Bacon, Chorizo, Ham – or Spinach, Rocket, Mushrooms...the choice is yours!
Crumbed Chicken (my favourite)
- 500-1kg of chicken (tenderloins are the easiest otherwise you can slice chicken breast into smaller, thinner pieces)
- 3-4 eggs
- Coconut flour
- Lard for deep frying (I use SupaFry animal lard)
- ½ cup Almond Meal or Almond Flour
- ¼ cup Golden Flaxseed Meal (or normal flaxseed)
- 1 tsp Garlic Powder
- ½ tsp Onion Powder
- 1 tsp of preferred herbs
- Salt and pepper to taste
- Mix all your "breadcrumb" ingredients together then tip onto a large plate
- Set your deep fryer to 170°C (or the recommended heat for chicken)
- Lightly beat the 3 eggs in a bowl then set aside
- Take another plate and cover it with coconut flour
- Take one chicken piece and roll it in the coconut flour. Once completely covered (only a light covering is needed) dip it into the eggs. Make sure the egg mixture is all over the chicken then place it in the "breadcrumbs" and cover completely. Set the chicken aside.
- Repeat this process until all the chicken is crumbed
- Once the oil is hot, place the chicken pieces in and cook until golden brown (and the chicken is completely cooked through)
- Repeat until all chicken is cooked
- Lightly salt the chicken
- Serve with potato bake or seasonal veggies
Potato (& Sweet Potato) Bake
* Not for very low carb days
- 4 potatoes
- Half a sweet potato
- ~300g cream
- 1 tbsp garlic
- 1 onion
- 1-2 cups of cheese
- Salt and pepper to taste
- Pre-heat the oven to 180°C (fan forced)
- Peel the potato and sweet potato then slice thinly and place in a ceramic crockpot (or equivalent)
- NOTE – if you are in a rush, after you’ve sliced the potatoes, place them in the steamer and cook them first which will reduce your cooking time to about 15-20 minutes (great for when you’re in a rush)
- Dice a small onion finely and place in the crockpot
- Add the tbsp of garlic (you can use more or less again depending on taste) to the crockpot
- Cover the potatoes and onion with the cream (only use as much cream as necessary to cover the ingredients otherwise it will be too runny)
- Add salt and pepper to taste
- Cover the ingredients with cheese (the more the better)
- Put the lid on the crockpot and place into the oven and cook for 60-90 minutes or until the potatoes soften
- Turn the oven up to 250°C. Take the lid off the crockpot and cook for another 5-10 minutes to brown the cheese.
- Take out of the oven and allow to cool for 5-10 minutes, then serve.
As part of our program, you are encouraged to do 2-4 high intensity exercise sessions per week. We provide you with cardiovascular and circuit training programs each week.
Cardiovascular training is any type of exercise designed to get you huffing and puffing. Typical cardio activities include walking, running, cycling, swimming etc.
There are two cardiovascular programs to choose from: an interval training (HIT) program and a sprint program. The cardiovascular programs do not change throughout the 8 weeks, as they are specifically designed using the latest research. However, you can certainly switch the type of cardiovascular exercise you do. For example, you might choose to do the HIT program in the pool in week 1, and then switch to running in week 2, cycling in week 3 and so on. You may choose to only run – the choice is yours.
Circuit programs are a mix of cardio and resistance training (usually body weight). This allows for a greater variety and a whole lotta fun. We tailor our circuit programs to suit either beginners or intermediate-advanced exercisers.
You will receive different circuit training programs every fortnight. This is to help keep the exercise fun and interesting. We give you a fortnight of the same exercise program to allow you time to perfect your technique as good technique is critical to achieving the best results. If you are looking to mix things up in the second week of the fortnight, we also show you ways to increase the intensity of an exercise.
There are videos each week explaining how to do the programs and all the exercise videos are located on our website. We also provide a weekly schedule of how many times you should be training and what type of training you should be doing.
Finally please remember that you don’t need to kill yourself or exercise every day but the more we move, the more functional our bodies become.
Suggested Weekly Schedule
How much should you be exercising?
- I suggest 2-4 high intensity, short duration sessions per week combined with being physically active every other day
- It's a good idea to mix up your training and do some low intensity combined with the high intensity we prescribe (i.e. long slow distance, Pilates, water aerobics etc.)
- Recovery is just as important as the exercise so you must not train again until there’s no soreness from the last session
- If you recover quickly, you can train more BUT more does not necessarily equal better
- The question of ‘how much’ is individual. Some people will do/need more, others will do/need less
- How much do you enjoy? If you enjoy training every day (and there’s no signs of overtraining) then keep on. If you hate training, only do the minimum you need to get fit
- You need to gradually increase the intensity of the program ensuring you completely recover between sessions. If you are recovering well and finding it easier, you might add in another session or you might bump up the intensity. Just make sure you recover completely before training again!
Cheat Sheet for Increasing the Intensity
Once you’re familiar with an exercise program, I encourage you to increase the intensity. Below are some tips for how you can do this:
- Increase time under tension (slow down the movement)
- Increase the speed (plyometrics, power, sprint training)
- Negatives (slow down the eccentric contraction)
- Increase the load (put your weights up)
- Use free weights instead of machines
- Destabilise your exercise (use a Bosu or fitball, stand on one leg, use stability discs etc.)
- Make the movement more complex
- Use the upper and lower body together
- Use uneven weights
- Hold the exercise position (isometric hold – think wall sit, plank etc.) **NOTE if you have high blood pressure you CANNOT do this type of exercise
- Decline or incline your position
Sample Exercise Programs
Below is a sample of our circuit programs.
Intermediate and Advanced
Thank you for downloading my Free Eat Fat Get Fit Program Sample!
I hope you’ve enjoyed this little taster and if you’re ready to join me for 8 life-changing weeks, head on over to www.eatfatgetfit.com.au and sign up.
Remember, “Knowledge is power” (Sir Francis Bacon). The more you know, the less you can be fooled. Make the change today!