Introductory Workout

Simple Nutrition & Hydration

We strongly encourage you to learn as much as you can about nutrition and hydration. Explore simple approaches to high performance food choices and delicious healthy eating. With knowledge, creativity, quality-produce and attention to presentation, optimal nutrition can be a gourmet experience.

We recognise that good quality nutrition and hydration is an essential component of a healthy lifestyle. If you neglect the subject of optimal nutrition, you are less likely to gain the full benefits from your KLT workouts. Good training and good nutrition go hand-in-hand.

When you nourish your body, you transform from the inside out.

Whilst we do not attempt to cover the complexities of nutrition science in great depth in this course, the following outlines our basic approach to optimal nutrition.

Keeping It Simple

Assuming your aim is to stay healthy, minimise body-fat and maintain / improve muscle tone and mass, we recommend you follow these simple guidelines:

Avoid all processed foods.
Eat only high-quality, nutrient-rich real Foods.
Choose food that was recently alive (fresh/unprocessed) and living happily (free-range/organic).
Drink 2-3 litres of filtered water per day.

Include a portion of protein and plenty of healthy fats, plus vegetables or salad for most meals.
Keep your carbohydrate consumption quite low – unless you have ‘earned the right’ to enjoy extra carbohydrates due to participation in high-intensity exercise.
Any carbohydrates you consume should be complex and unprocessed in preference to simple sugars.
Simple carbs from 1-2 servings of fruit per day (especially berries) is OK – but avoid all added sugar.
Minimise your consumption of alcohol, caffeine, soft drinks & fruit juices.

Examples Of High-Quality, Nutrient-Rich Foods (some of our favourites):

Healthy Fats
Coconut, Coconut Oil, Avocado, Avocado Oil, Olives, Olive Oil, Cold Water Fish Oils, Macadamias, Almonds, Most Nuts, Most Seeds (but not processed seed oils or vegetable oils)…

Vegetables / Salads
Spinach, Kale, Cauliflower, Broccoli, Celery, Lettuce, Mushrooms, Capsicum, Carrots, Zucchini, Eggplant, Tomato, Fennel, Beetroot, Pumpkin, Onion, Cabbage, Spices, Fresh Herbs and anything else you grew in your garden…

Proteins
Oily Fish (Tuna, Salmon, Sardines), Free Range Chicken, Grass-Fed Beef, Free-Range Eggs (including the yolks), Dairy Products (full-fat not low-fat)…

Carbohydrates
Complex: Brown Rice, Wild Rice, Sweet Potato, Pumpkin…
Simple: Blueberries, Strawberries, Raspberries, Dark Chocolate…

Are You Getting Enough Water?

Quite simply, the body needs plenty of fresh clean water to carry out all of its billions of cellular and metabolic functions every day. You can survive several weeks without food but only several days without water.

For most of us 2-3 litres per day is sufficient – add 1 litre of water for every hour of exercise.

Be aware that caffeine-based drinks and alcohol are both diuretics, which means that they drive fluid out of the body. A simple rule is to always follow a caffeine or alcoholic drink with a similar quantity of water. We recommend the use of a simple water filter to improve tap-water quality.

Plan Your Food Shopping

Intentionally feeding your body the nutrients it needs to maintain optimal health begins by stocking your cupboards and refrigerator with high-quality, nutrient-rich foods. We recommend purchasing locally from farmers markets when possible and prioritise vegetables (and fruits) that are in season. If you fail to plan, you’re planning to fail. Planning your meals starts by making a list before you go food shopping.