The last shopping list you will ever need!

Ok. Let me get this one off my chest. I have had shopping lists in my life since I was a little boy. However, for as long as I can remember, there was never a shopping list that was the same. I was pondering this every time my mother and I would go to the supermarket. She always had her pencil and her little square paper with what she needed. I found it odd that we had to go through the whole store, going through all the isles and checking all the specials. I guess she was being thrifty and being thorough. I can understand that. But it pissed me off that we always had different stuff on the list and had to walk every inch of the store.

That’s when I started to think…

Why don’t you have a shopping list that's simply a checklist that you could use ALL the time and made sure you always had the right stuff. This is because we would always get a really good grocery basket one week and then the next was always filled with crap. Now that I am ugly enough to make lists for myself and that I go grocery shopping myself, I think it is time I shared with you the simplest and (arguably) most effective, healthy and practical shopping list around.

Now, a fair while ago, I put up a shopping list that was used by our clients with amazing results. However, all things become obsolete every once and a while. This is a list that we are currently happy with and covers all the bases that we feel need to be covered.

One thing that we do recommend thats not covered in the list is to get to know your local grocery store a couple of times per week. Some people get in the habit of doing a big shop once per week, and that’s cool. But there are a few things that seem to happen when you go on a big shop.

1.     There appears to be a lot of impulse buying. You are going to be getting things that you like to eat and that might have a longer shelf life. Long shelf life means that they are usually carbohydrates or are not that fresh to begin with.

2.     The fruits and vegetables will go off sooner then packet products. Go buy produce regularly because eating yummy and rich fruits and vegetables are a lot better then the moldy ones.

3.     There is more of a chance that you are going to get sick of the foods that you eat if you buy weekly. If you go to the grocery store 2-3 times per week then you are going to find yourself trying new foods. There are always specials and other items that come in on the days you wouldn’t usually go there. It always pays to shop around… a couple of times that is.

Here is your list. Go fill up your basket and fill your pantry with great foods. If you have good foods in your fridge and cupboards, then good foods is what you will eat.

Note: In the last row there is Fresh Squeezed Fruits and Vegetables, We recommended that this is something that you drink from the fruits and vegetables that you have purchased. The list simply implies that you can have those types of drinks with fruits and vegetables that you have planned to eat. Enjoy!

Follow Up Note:

After we gave this to a couple of our clients to trial, we have been informed of some amazing results that our clients have experienced. We would love to hear how you have used this shopping list and what benefits you have seen because of it. 

Client Spotlight - Janine Kingston

Finally! We have now got everything in order for you all to see our amazing athletes, clients, patients and everyday battlers that bring their ‘A’ games every week to Atlas Performance. Our first Client Of The Month is a true inspiration and a testament to the working women out there. She works in by far the most demanding corporate office in the state and still makes time for her training, food and her partner (oh, and wee little dog too!).

Janine (with her routine) has been able to sit at 12% body fat and under all year round. She does so by keeping things simple, enjoyable and to the point. The only ‘cardio’ she does (and she hates that dirty word more than us) is no longer than 20 minutes. EVER! She is lifting weights and keeping the intensity up.

On a person note, there is nothing better then seeing a woman lifting the iron with the biggest and the strongest out there. She loves the time she gives herself and does so with a smile on her face (and some sweat on the brow!).  

Tell us a little bit about yourself Janine? 

Hi, my name is Janine and I live in Perth, Western Australia. I am the least sporty person I know, however, I have always been passionate about food, health, well-being and longevity. I have a background in food and nutrition and together with my enviable collection of recipe books, I love to create healthy and delicious food for my family and friends.  When I'm not working, getting fit or cooking,  I like to potter around in my home studio to create beautiful and functional textile art.  

How long have you been training with Atlas Performance?

Since August 2011

What was your first thought before jumping on board?

I was impressed by Sean’s enthusiasm and approach to helping his clients getting leaner and stronger, which includes addressing not just exercise and diet but also overall lifestyle.

To be honest, I knew it was going to be challenging but I was excited about the possibilities.

What kind of things have you been doing in your training?

My training is focused on 3-4 strength-training sessions per week, with interval training as an addition and or for conditioning. Typically, Sean structures the weights program to alternate between months (or weeks) of high intensity (low reps, long rest times), and high volume (higher reps, often lower rest times).

In addition, I incorporate 2 sessions of boxing per week.

Can you give us a glimpse into what your nutrition looks like throughout the day?

I don’t follow a particular eating plan however I do support the following clean eating principles

-       Try to eat 6 meals a day;

-       Start the day with a meat and nut breakfast (Yes - even at 5am in the morning)

-       Eat foods in their most natural state i.e avoid foods that comes from a packet / box / contains ingredients I don’t recognize / has an unnaturally long shelf life;

-       Avoid foods containing gluten and sugar, including natural sugar; and

-       Eat protein with every meal and loads of greens;

-       Limit treats to 1-2 times a week; and

-       Drink loads of water

What this looks like in practice:

Meal 1 – Small portion of smoked salmon, 5-6 walnuts (pre training)

Meal 2 – Organic Whey Protein Shake (immediately post training)

Meal 3 – Celery/ Carrot Sticks and Nut Butter

Meal 4 – Chicken and Salad with Avocado

Meal 5 – Natural Yoghurt, ½ cup Blueberries and Pepita Seeds

Meal 6 - Baked Fish, Steamed Vegetables, Small portion of sweet potato

What are some hurdles that you face each day with your nutrition?

Trying to balance the demands of work and life with eating regularly and in sufficient quantities.

My commitment to my supplementation protocol could be better.

What obstacles have you dealt with in getting to the shape you are at now?

The biggest obstacle for me has been around getting enough rest and sleep which is compromising muscle repair and the production of growth hormone.

Also, maintaining a sense of balance and being realistic about what I can achieve given all the other demands in my life is a constant challenge.

What are some tips that you could give others that are looking to both increase their health and to lose body fat?

-       Accept that you are human and some days will be harder than others but follow through on small commitments, for example, the commitment to exercise every morning for at least 10 minutes.

-       Create and stick to a routine, invest in a trainer or get a training partner.

-       Be organized – pre-prepare healthy and clean foods rather than buying processed food.

-       Eat dark chocolate and drink red wine – organic if possible (and no not the whole bottle or slab)!

-       Have a scheduled treat meal once or twice a week to shock your metabolism into overdrive, but also prevents sending your brain into ‘deprivation territory’ which invariable results in a binge.

-       Focus on weight lifting (3-4) and some INTERVAL cardio as an addition.

-       Give yourself a break now and then. It’s counter-productive to train week in and week out.

-       Measure and record as you go – getting lean is about facing the facts and being accountable not fantasizing about how you’re going.

-       Make a point of surrounding yourself with inspiring, informative, and uplifting people and books. I am inspired by reading about other’s success stories - surprising that they share and have overcome similar challenges.  

-       Be committed, but don’t be a dull bore – have a life outside of work, eating and training. Stress can keep you holding fat.

-       We are all unique. What works for me may not work for you. Be your own scientist – try lots of different diet and exercise programs and work out what works the best for you in terms of overall health and fitness.

What is the most enjoyable part of your training?

The challenges and anticipation of starting a new program. It’s daunting at the start but the more you do it the stronger you become and the better you feel physically and mentally.  

Any final words you want to leave us with?

Be clear about your goals are and what you are prepared to do in order to achieve them. Very few things in life that was ever worth doing was easy. Getting healthy and fit is no different -  it will require commitment, dedication, perseverance and sacrifice. However, get real with yourself  – either you’re prepared to do what it takes, or you’re not. Either you want to get healthy and feel amazing, or you just love your certain elements of your lifestyle too much to give it up! Either way is fine but just be honest about it and own it.

“Where is your mountain and are you climbing it?”  

The Meat and Nut Breakfast - A Recipe For Success

When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. 


To keep reading and to find out how to do it, you can click here and find out why the meat and nut breakfast is used by some of the most renowned strength coaches, personal trainers and elite athletes around the world. 

Feel Stuck? What’s The Missing Link?

Something that gets asked in my consults with my clients and patients is why has my body halted in progress? 

There are a couple of reasons for this and I will try and explain most of them for you but you must remember that your body, well, is you! The work you are doing with your body is causing it to adapt and to alter. Evolution has caused us to change SLIGHTLY at most. Your own personal transformation program is going to have some huge results if used properly but it will halt like every other program. It will do this to you from here on in.

The really cool thing (that most people would rather not accept) is that this is a good thing! Halting progress is a great sign. Here are a few reasons why they’re what you are looking for.

·      Plateaus in progress area good sign that you have either gone as far as your can go with that particular program before it needs to be modified OR the program was shit to begin with. Odds on, if you have invested time, money and effort in finding a great coach and have seen some great gains up to your plateau, it is not the latter

·      Progress is something that is done is small increments. Progress (in the gym and in the kitchen) always follows the law of diminishing returns. You will see some amazing gains in strength and body composition early on and then they will dwindle. This is how it works and how you know you are on to a winner. The smart coaches and programmers are the ones that know when to tweak things here and there for optimal results (and gains).

·      When I write programs, I have an idea in mind of when the next program should be implemented. Many articles, coaches and experts claim that the body adapts within a 4-7 week period. I agree. From the elite athletes I train to the housewives that see me ALL adapt within that period.

·      Tip: always make sure you focus on the program at hand. Your coach will be on their A-game and have your program ready to roll by the time you plateau from that program and will transition you to the next.

·      Finally – make sure you take some time off to recover. After particular programs for specific clients, I often advise them to NOT come to the gym and to eat, sleep and rest for a week. I get some crazy looks from people and other coaches wanting to know why I would (a) give up a weeks worth of wages and tell a client to rest and (b) they can rest on the weekend and don’t need a full week. The truth is that if you train all the time without a decent rest break then you are going to see your body getting sore, growing aches and pains as well as little progress. The investment and (for lack of a better word) risk I take in telling clients to ‘go-away’ for a week sees them kick start their gains back to what it was like when they first picked up a dumbbell.

I hope this clears a few things up and paints a clearer picture of some of the reasons of why we do what we do. We (and I speak for a lot of my fellow coaches) see and meet a lot of people with some out of control goals that may or may not be attainable. It is our job to outline what is possible and what’s not. Hitting speed bumps in your training and nutrition is part of the game and I hope it makes sense that you WILL have these and that you NEED to hit these if you want to progress.