Meat Sauce I Put On Everything (iRSU)

Meat Sauce I Put On Everything (iRSU)

This - Meat Sauce I Put On Everything (iRSU) - is great for any meal or snack. For those that need a label or tag, I call the keto or very low carb. Regardless it is delish!

I rate this:



1kg Beef mince

500g Chicken mince

500g Pork mild mince

1 large Spaghetti squash

1 yellow bell pepper, diced

1 red bell pepper, diced

1 yellow onion, diced

1 Jar Tomato sauce (crushed)

3 garlic cloves, minced

½ teaspoon dried oregano

½ teaspoon dried parsley

¼ teaspoon red pepper flakes

salt and pepper, to taste

1-2 tablespoons coconut oil


Heat up a large saucepan over medium heat, add a couple tablespoons of coconut oil of choice then add minced garlic cloves, the bell peppers and onion along with a little salt and pepper to the pan.

Add meats and cook till almost done.

Add tomato sauce and the rest of the ingredients. Simmer.

Bake spaghetti squash for 40 min in over 180C. When cooled scrape out the spaghetti

Put sauce over squash.


Coping with a Slowing Metabolism

Coping with a Slowing Metabolism

Most of us, particularly if we struggle with our weight loss, tend to blame our metabolism: “It’s too slow.” We often target it as a common weight-loss enemy without truly knowing the factors that play into our metabolism.

3 Major Things that Determine Our Metabolism

  1. Basal metabolic rate (BMR): Tells you the number of calories needed to maintain your body in a rested, fasting state. It’s affected by your gender, age, size, muscle mass, genetics and health-related factors. Your BMR accounts for 60-70% of the total calories you burn each day.
  2. Activity level: Tells you the number of calories you use up during exercise. Your activity level accounts for about 20% of the total calories you burn each day.
  3. Food thermogenesis: Tells you the number of calories you need to digest and absorb your food. It accounts for about 10% of the total calories you burn each day.

Anything that affects these three would change the amount of calories you need to maintain your body weight. Your basal metabolic rate is adaptable, and it will increase or decrease to provide for your body’s needs e.g.

  • Your metabolism speeds up and burns more calories during a fever or infection to help you heal.
  • Your metabolism slows down and burns less calories during a long fast to conserve calories and prevent you from wasting away.

How Ageing Affects Metabolism

If you’re a healthy adult, your metabolism is probably okay. Instead of blaming thyroid diseases or some other “condition”, you should consider how ageing slows metabolism.

Research published in the New England Journal of Medicine revealed the weight-gain trends of 120,000 participants for up to 20 years. Scientists found that participants gained about 1.5 kilograms each over a four-year period, which translates to a gain of 7.6 kilograms over 20 years.

The biggest issue isn’t so much the weight gain, but the type of weight we tend to gain as we age; most of us tend to lose lean muscle mass and correspondingly replace it with fat. Having a protective amount of fat is a good thing, especially when we hit an older age, which is why adults aged 65 and older are advised to maintain a BMI between 25 to 27, instead of the 18.5 to 24.9 recommendation for the rest of us.

Our goal should be to maintain as much lean muscle mass as possible since doing so would…

  • Stop your BMR from declining. It has been shown time and again that BMR naturally decreases as we age. But, if you can maintain or build upon the muscle mass that you have, you’ll have a higher BMR (compared to if you took no action).
  • Preserve your muscles’ ability to propel you through all of life’s activities. Even if you don’t care about your metabolism, aim to maintain and build muscle because this allows you to live your life to the fullest. Muscles are involved in every movement you make, from playing with your child to carrying a load of groceries.

Ways to Combat a Slowing Metabolism

  1. Strength train at least 2-3 times per week (this is critical). Prioritise weight lifting in your exercise plan as adding muscle mass increases your BMR, allowing you to burn more calories even when you’re not exercising.
  2. Up the intensity of your aerobic exercise (think running, swimming, biking faster). Exercising at higher intensities allows you to reap the benefits of “after burn,” a phenomena where you burn extra calories post-exercise.
  3. Eat enough protein from high-quality sources. High-quality protein sources supply amino acids to your muscles post-exercise so that they can repair and grow.
  4. Stay well hydrated. Water is important because all of the chemical reactions in your body requires water.
  5. Don’t starve yourself in order to lose weight. You need to consume a moderate amount of calories in order to lose weight. If you eat a significantly low amount of calories, you’ll lose weight rapidly but much of it will be from water and muscle loss.



Share This:

Excuses. I hear them all the time. Comes with the job of being a personal trainer I suppose. I am often amused when I overhear someone making excuses as to why they aren’t getting the results they had hoped for. Sorry folks, but going to the gym to walk on the treadmill for 60 minutes, three times per week, while watching Oprah isn’t going to cut it. Nor is restricting calories (read: carbs) to Ethiopian levels (yeah, cause it’s the fruit that’s making you fat). In case you didn’t pick up on it, I was being sarcastic….;o) Consider this a dose of what I like to call “tough love.” Everyone needs it from time to time.

Excuse #1: “I don’t have time to eat breakfast in the morning.”

Riiiigggghhhhttttt. It takes no more than TWO minutes to warm-up a bowl of oatmeal. I defy anyone to prove to me that they don’t have two minutes to prepare SOMETHING in the morning. And while the idea of eating a bowl of oatmeal sounds about as appetizing as a bowl of broussel sprouts to some; throw in a few blueberries or an apple with some cinnomon and maybe a touch of chocolate flavored protein powder, and you have a very scrumptious meal.

Food for thought: There is a plethora of data out there which shows that people who eat breakfat regularily tend to be MUCH leaner than those who don’t. Additionally, eating breakfast has been shown to decrease cortisol (a hormone which tells your body to store fat) levels to a vast degree. All in all, your mother was right…. breakfast IS the most important meal of the day. Make it a priority. Get up earlier and quit making excuses.

Excuse #2: “I don’t have time to train/workout during the week.”

Oh really? But I bet you can tell me who won American Idol or what happened in the season finale of Lost, right? It’s funny how people never have time to train, but have all the time in the world to watch their favorite television shows. To prove my point.

The National Human Activity Survey (n=8000): subjects watched on average 19.8 hours of television per week.

American Time Use Survey (n=58,000): subjects watched on average 21 hours of television per week.

Anyone who tells me that they don’t have time to train/exercise at least five hours per week is totally lying to me.

STOP WATCHING SO MUCH DARN TV, and do more exercise. Watch what happens. Quit making excuses.

How Strength Training for Seniors Will Change Your Life!

The benefits of strength training for seniors

As we age many people believe we should wrap ourselves in cotton wool, that we have to become wary of specific risks and become less active to help minimise the risks of injury or falls. But it couldn’t be more from the truth.

I have been training elderly clients for years. Without fail every client has benefited from resistance training. For all on them lifting weights has become a staple part of their training.

My father (85) has a mate that every morning would ride his bike, with his tennis gear on and racket strapped to his back, past my father’s house on his way to play tennis. This guy is also in his 80’s and said he has been doing this for the past 11 years! He said that getting up early and going to play tennis with his friend has helped keep him young and fit. He does this as well as walking or cycling everywhere (within reason) and weight training in the afternoon at his local gym.

Strength training in seniors has been proven to have MANY health benefits! It helps reduce and eliminate many conditions and diseases leading to a positive impact on quality of life both in and out of the gym.

Below I have listed a few of these benefits:

Continue reading

20 Ways PRE-WORKOUT FOOD Can Find You the Love of Your Life

Or how not to feel light-headed during training.

What you eat could make your next workout better, whether you’re just starting to exercise or you’re an athlete in training. Eating right can help energize your workout. Which foods are best, which should you avoid, and when should you eat?

Sports nutrition expert generally agree on the following:

Continue reading

What Wikipedia Can’t Tell You About Burning 100 Calories

You need to burn 100 calories, but you don’t have time to exercise…what do you do?

Some days you simply do not have time for your usual workout.  Perhaps you are traveling or you have meetings from dawn ‘til dusk.  Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout.  If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories:

Continue reading

Darth Vader’s Guide to Aging, Bones & Exercises

Ageing and Bones, Muscles and Joints

May the force be with you. No really lifting weights really helps.

People’s posture changes as they age. Bone density can be lost and spinal vertebrae can be compressed, making the upper body look shorter or curved. Joints are generally stiffer and less flexible.

Muscles usually becomes less dense, making the arms and legs look thinner. Muscle tissue may also become less flexible and muscles can lose tone (become flabby).

How does exercise help?

Continue reading

Save Your Relationship Using Only Resistance Training

Benefits of Resistance Training

It may not only save your relationship, it will improve your quality of life.

I have worked at a number of gyms and regularly see people doing cardio in the quest for fat loss! That’s all they do. All you will get from this (without resistance training) is looking the same just a smaller version (Skinny fat).

No Successful body transformation is complete without adding in sufficient resistance training.
So what is resistance training ?

Continue reading

19 Ways Belly Fat Could Leave you Needing a Lawyer

Lose Belly Fat

Losing belly fat will extend your life and you may need a lawyer to update your will.

Gaining weight is always a frustrating thing — but it can be even more difficult when you find yourself putting on those extra kilos on your belly. This not only looks unsightly, it is also worse for your health: the more weight you carry on your tummy, the more likely you are to also have fat deposits built up around organs that could eventually lead to disease.

When trying to lose belly fat, calories are not the only thing to think about: learning how to keep your hormones in balance is vital as well. With simple lifestyle changes, you can help to balance these hormones in such a way that it becomes easier to lose belly fat! Heres how:

Continue reading

The Insider’s Guide to Squating


Just as we should eat the foods our bodies were designed to eat, we should move our bodies the way they were meant to move and impose the stressors they were meant to bear. That means squatting, and squatting often. Our hips flex, knees bend, and ankles dorsiflex so that we can rest comfortably in a squat position.

What makes squats such a fantastic exercise?

Continue reading