Maree

February 3, 2015  by

A GOOD EGG

Eggs are full of nutrients, low in kilojoules and one of the only vegetarian sources of omega 3.

Having eggs for breakfast or lunch can keep blood glucose levels steady to avoid the afternoon slump. To support a fitness regime or gain muscle, eat two eggs within an hour of exercise, along with a small portion of bread or rice.

By boiling or poaching your eggs you gain the benefits without adding fats or extra kilojoules. Add vegetables and herbs to an omelette for a tasty meal.

Eggs are high in protein and help to keep you feeling full which makes them ideal for weight loss.

The yolk contains almost half the eggs protein as well as Vitamins A, D and E and zinc. The white has Vitamin B2 and B3 , magnesium and potassium.

 

 

 

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January 29, 2015  by

DON’T HAVE THE TIME TO EXERCISE?

Well my first week back and it’s been a busy one.  The Look Better Naked programme has kicked off for 2015 and the first group for the year has started their six week challenge and two more groups start next Monday .  I’m looking forward to seeing the girls develop some strength and fitness but I especially like seeing their body shapes change as they become more toned.  The sessions are an hour long and split into three blocks and the girls have the advantage of working out together three times per week. Not everybody has this time available.

If you’re struggling with time but are able to find just a few minutes in the day, the following HIIT workouts will give you a burst of energy and you can build on your fitness in just a few minutes a day.  Choose a different option every day:-

  1. Two minutes of fast skipping; or run hard up a flight of stairs and walk back down continuously for two minutes. Count how many you do and improve on this next time.
  2. Run fast for four minutes, three times per week and it will improve your endurance. Try the Tabata technique; we use this in our Team Training sessions. 20 seconds of any exercise with a 10 second rest, continue for four minutes.
  3. Four 30 second sprints on an exercise bike, rest 90 seconds in between each round of four and repeat two or three times.
  4. Four 30 second sprints up a slight hill, rest 90 seconds in between each round of four and repeat.
  5. A circuit, 30 seconds of each exercise with a 10 second rest in between:
  • Squat jumps
  • Wall Sits
  • Tricep dips
  • Step ups
  • Push Ups
  • Crunches
  • Hover
  • Knee high runs on the spot
  • Lunges
  • Squats
  • Side Plank

This one’s a great challenge and it won’t take you much longer than 10 minutes. Enjoy your workout.

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January 24, 2015  by

Why Keep a Food Diary

Why keep a food diary? A food diary is a powerful tool to help you become more aware of your eating habits and activity levels.

If you see a nutritionist or dietitian, the first thing they will ask you to do is complete a food diary, as it provides the basis for assessing your diet and setting goals.

It can be hard to remember what you’ve eaten at the end of the day so it’s best to record things as you go. Keep your food diary handy and record everything you eat and drink – and I mean everything – so that includes the glass of wine and piece of cheese you ate while preparing dinner.

Even if you think you have a great diet, you may be surprised how often hidden kilojoules sneak into your day.

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January 24, 2015  by

HIIT TRAINING

BUILD LEAN MUSCLE!

Muscle burns energy just to be maintained, even while you sleep. Building muscle forces your body to use more energy and burn more fat. Building and maintaining muscle is essential to your fitness goals. It’s also essential in obtaining a great level of all round fitness and having the lean toned figure we’re all looking for.

 

HIIT – High intensity interval training

Short interval  type workouts at a high intensity. These workouts using compound movements engage multiple muscle units (press ups, burpees, squat jumps, running sprints etc.) This kind of exercise can burn hundreds of calories in a single workout session. What a bonus – an effective workout and time efficient.

These short workouts assist in building muscle tissue (calorie burners). The workouts can burn calories for up to 36 hours after the workout is over  and  will develop strength and cardiovascular endurance!

20 minutes a day for four or five days per week and you will reap the benefits. You will need a good base level of strength and aerobic fitness before engaging in high-intensity exercise and clean and balanced eating habits.

 

LOOK BETTER NAKED AND BITE

Have you got wobbly bits that you wished you didn’t have? Does your heart beat so hard during physical exertion that it feels like you’ll be detected on the Richter scale? Do you want exercise to be fun, time effective, but still life changing? Then come and join me in one of my programmes and experience HIIT!

 

 

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January 5, 2015  by

Les Mills Team Trainer of the Year Awards

I am thrilled to announce that I have been awarded the Les Mills Team Trainer of the Year Award again this year for my work with the Look Better Naked programme!

The award was given out at the Les Mills Christmas Party and I have now received it two years in a row!

Thank you so much to all of my clients, the girls who’ve completed LBN, Les Mills and my friends and family xx

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December 30, 2014  by

Quinoa Salad Recipe

Beautiful quinoa salad that I made today. Fresh herbs out of the garden – parsley, basil and mint, roasted beetroot, capsicum and red onion. Then I added toasted pine nuts and a squeeze of lemon. Nice!!

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September 16, 2014  by

Fish, Bok Choy & Ginger Parcels

If you’re stuck for a dinner option that’s easy but still ticks all your protein, vegetable and healthy fats boxes, you can’t go past this recipe for baked white fish bursting with Asian flavors. Throw some extra steamed greens on the side to really bulk up the vege content.

Tip: When you fold up your fish parcels, make sure they are tightly sealed at the edges, this will ensure the flavors of the herbs and spices really infuse into the fish. You can use any white fish for this recipe so get creative with whatever’s on special. Remember with fish, fresh from your local fish market is always best!

Ingredients:

4 Fresh Fish fillets (we used Gurnard)
2 Bok Choy
3 cm piece of Ginger, thinly sliced
2 Spring Onion, thinly sliced
1 Fresh Red Chilli, thinly sliced
2 Tbsp Tamari
1 Tbsp Sesame Oil
2 Fresh Limes, plus extra to serve

Directions:

Pre-heat the oven to 180 deg C (350 deg F). Tear off 4 sheets of baking paper, large enough to hold the ingredients.

In each piece of paper place a piece of fish, then layer the bok choy over the top. Divide the ginger, chilli, and spring onion between the parcels, and drizzle each parcel with the Tamari, sesame oil and finally a squeeze of fresh lime juice.

Carefully fold up each parcel, and bake in the oven for approximately 10 – 15 minutes.

Serve with steamed greens or a salad, and extra lime wedges.

Serves 4

Recipe Supplied by Les Mills International

Recipe and image courtesy of www.prettydamngoodforyou.com

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