Maree

April 9, 2015  by

PUSH YOUR REFRESH BUTTON NOW!

 

No matter where you may be on your journey, now is a good time to hit the REFRESH button!

Do you need to hit your refresh button? Have YOU got a friend or family member you would like to introduce to the Look Better Naked six week programme? If so, you will receive 20% discount off the full price! That’s great value at $18 per session.

I’m running new training programmes which have achieved new records already this year in weight loss, fat loss and most importantly, measurements.

You don’t have to be spectacular at fitness to start this programme but you will feel spectacular by the time you have finished.

If you’re unsure, a little shy or just making excuses, come and try out a complimentary half hour session at 6.30am or 7.30am on Wednesday 29th April at Les Mills Auckland City. Bring your friends along with you.

Contact me to book your session.

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March 21, 2015  by

SALMON so good for you

Salmon is an oily fish and rich in Omega 3 fatty acids. That means it’s good for your brain, heart and eyes. Quite a fish! Because of its high oil content, salmon is rich and filling, a little goes a long way.

Combine 400gm can of chickpeas (rinsed and drained) with:

2 sticks of celery

2 teaspoons of lemon zest

1/4 cup of parsley

1 tablespoon of capers

2 teaspoons of lemon juice

1 teaspoon of olive oil.

Season with pepper.

Lightly spray a non stick pan or barbeque flat plate with oil and heat on high. Grill the salmon for 2 – 3 minutes each side for medium or until cooked to your liking.

Serve the salmon with the chickpea salad and a wedge of lemon.

 

You could replace the chickpeas with 400gms of brown lentils.

 

ENJOY

 

 

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March 21, 2015  by

ACTIVE LIFESTYLES

The key to introducing exercise back into our lives is to stop looking at it as something that we need to be into or interested in or good at, or have the right gear for it or be fit enough to start doing it! (I hear that one a lot), whatever excuse you’re currently using as your reason.

I’m sorry BUT exercise is a non-negotiable component of a healthy life and so instead of focusing on all the reasons why you can’t or won’t do it or never have done, start thinking of how you can develop this essential life skill or risk walking your way into obesity.

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March 14, 2015  by

MAKE A TRAINING DATE

 

Two new Look Better Naked programmes start tomorrow (16th March). 6am (full) and 7.30am sessions. I’m also running the great new BITE programmes at Les Mills Auckland. Casual attendance with a minimum of two per week. These session times are:

6.30am Half Hour     Gym (Tuesdays only) $20

7am      Half Hour     Basketball Court Mon Wed Fri $20

9am       Half Hour      Circuit Room Mon Wed $20

9.30am  One Hour       Circuit Room Mon Wed Fri (for the next five weeks) $30

 

Contact me if you’re keen to make a change to you and your training.

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March 2, 2015  by

MUSCLE WOMAN – THE LEGS

I love training legs. Sometimes I’m called the “Lunge Queen”. They’re a very important muscle group and they make up a lot of our body and at this time of year, we show them off.

Gluteus Maximus: What a wonderful name! Your glutes, your butt muscles. The gluteus maximus is the biggest butt muscle, right at the pocket of your jeans. It runs down your hips at the side along with the gluteus minimus. These muscles help you walk, run, jump and sit. Tightness in the glutes can be related to a sedentary lifestyle which may contribute to back pain. You can stretch your glutes by lying down and hugging one knee to your chest while keep the other leg stretched long on the floor then switch sides.

Quadriceps: The quads are a group of four muscles found in the front of the thigh. Their main function is to straighten the knee joint from a bent position. The rectus femoris muscle, the biggest of your four quads, also works to flex the hip so that you can lift your thigh up when you walk up the stairs. To engage these muscles, try a wall squat – stand with your back against the wall and slowly bend your knees as if you’re sitting in a chair. Hold for 30 to 60 seconds.

Calf: You have two major calf muscles, the gastrocnemius (propels you when you run and walk) and the soleus. Try calf raises – stand on your tiptoes, then lower, tiptoes, lower. The calf muscles are lifting you up.

A short sharp workout for the legs and butt:

Walking lunges 10 metres

20 Squat Jumps (or Squats)

Walking lunges 10 metres

20 Hip Thrusts

10 Travelling squats (or 20 Mountain Climbers)

20 Calf Raises

10 Travelling squats (or 20 Mountain Climbers)

20 Calf Raises

Repeat for 10 minutes

Enjoy.

 

 

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February 26, 2015  by

Muscle Woman

 

 

Why do I train? Because muscles are strength! Connecting with your muscles and understanding what muscles do what, is a part of being conscious and awake to your body. Muscles can be flexible. Stretching your body helps you walk more freely and stand taller. Muscles are your transportation system! Did you know that higher levels of muscle strength are also associated with lower risk of heart disease and chronic diseases. Even right now if your muscles feel weak, you can become strong. You can have arms that feel like power tools. You just have to start moving which is exactly what your muscles were designed to do.

You have about 650 skeletal muscles and they are the reason you can digest your food, pick things up and put them down and shake your head. Think about your body, it can reach up and down, back and forth, around and around. How amazing, especially when you consider all the teamwork that goes into making your body operate optimally. Muscles are pretty simple, all they do is contract and relax.

So lets get to know some of these glorious muscles:

ARMS AND SHOULDERS

Biceps: Flex your arm and squeeze your fist and there it is, your biceps. Every time you pick up a shopping bag you are using your biceps.

Deltoids: Put your right hand on your left shoulder. That’s your deltoid, a large muscles that helps you lift your arm and move it away from your body so you can do things like hail a taxi.

Rotator Cuff: The deltoid works with the rotator cuff, a group of four muscles that surround the shoulder joint and work together to stabilize the socket so it can rotate with the joint. This is a commonly injured muscle especially for tennis players who are consistently rotating their arms.

Trapezius: Shrug your shoulders. That’s your trapezius. It’s a big muscle covering your neck, upper back and shoulders. Because it’s so large and close to the surface, it sometimes takes over when other muscles should be working. In our modern life if we’re hunched over computers and steering wheels all day, it’s easy for the trapezius to get really sore and tight.

More glorious muscles to come….

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February 20, 2015  by

TOMATOES!

 

I don’t know about you, but I’ve got tomatoes coming out of my ears. I was overly keen when I planted every species in the garden before Christmas and now they are ripening all at once. It is such a nice feeling though, going out to the garden and picking your own produce! No spraying in my garden!

 Juicy tomatoes are packed with antioxidants to protect your body from the inside out. This low carb fruit has high levels of vitamin A and C which help to support a healthy immune system. Whether eaten cooked or fresh, tomatoes can be the star of a meal or a healthy side dish.

 

 

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February 19, 2015  by

Runner or Walker?

I’m a runner at heart. I love the endorphin hit from running. Sadly due to a back injury, I’m now more of a walker than a runner.

Some clients who struggle with weight loss and are not meeting their goals, need to do more cardio but it doesn’t have to be running. Just get out there and walk!

You might think walking is hardly cardio but it can be one of the most effective exercises for weight loss, fitness and improving your head space. You have to walk briskly and get your heart rate up. On a perceived rate of exertion, you need to be at an 7 out of 10 – 10 being a manic power walk. You need to be able to hold a conversation but be a little breathless too. Walk for 60 minutes per day and include three weight workouts per week.

If you can’t or don’t want to run, don’t. The benefits and rewards of walking are just as good and the results in terms of weight loss or fitness are enormous.

Get some good shoes and get out and hit the pavement or some of our beautiful trails. Just walk and enjoy it, you don’t need to run.

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February 19, 2015  by

How much fruit?

How much fruit should we be eating each day?

You should base your diet around whole and real foods, which are as close to their natural state as possible. Fruit fits into this category. However, you also want to eat foods that will provide you with consistent energy. Fruit is high in natural sugars so if you have a lot in one intake, you will have a short spike in energy followed by a crash.

Constantly having highs and lows in energy throughout the day will make you exhausted and unable to shift unwanted weight. Note that dried fruit is one whole piece of fruit dried, so it contains similar and sometimes more sugar.

Fruit is loaded with lots of nutrients and is good for us but in limited quantities – just one or two pieces per day is fine. If you are making a smoothie, have one piece of fruit in it and make the rest vegetables. Choose lower sugar fruit like green apples, berries and citrus.

Coconut yoghurt and nuts combined with fresh fruit is a nice, well rounded treat that will provide stable energy.

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February 10, 2015  by

Valentine’s Day – Love Your Heart

Saturday 14th February is Valentine’s Day

If someone you love is not benefiting from the healthy heart loving benefits of a moderate weight, regular exercise and a balanced diet, then why don’t you show them you care this Valentine’s Day by introducing them to how easy it is to eat well and how much fun it can be being active!

Cardiovascular disease is still the leading cause of death in New Zealand!

Once you experience the benefits of a healthy lifestyle it’s hard to go back to your sedentary ways. For many NZ’ers who are inactive or at risk of heart disease due to insufficient exercise or unhealthy food choices, making the change can often be in the too hard basket.

So how do you give the gift of a healthy heart to someone you love through exercise? Encourage them to talk to or get information from someone who can give them good advice, just as your trainer looks after you. It’s easy to help someone you love on their way to a longer life and healthy heart. Show them you care this Valentine’s Day.

Let me know if I can help you help someone with a free consultation.

Check out my facebook page and have a chance of winning a Valentine’s Day gift.

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