The “Brettzel” Stretch

- Recipe -Baked Zucchini Chips-2 Copy 2

The “Brettzel” Stretch – A great all in one stretch/mobility drill that a lot of us could benefit from!

Where do I start?

A1: Lay on your side, bring your top leg up (knee above hip joint) and hold knee down with hand.

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A2: With your other hand reach back and grab your shoelaces on the other leg. Pull on your shoelace enough to feel a stretch in the front of your hip/leg.

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A3: Start laying on your side.

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A4: Breath out slowly as you bring your top shoulder toward the floor behind you. Keep your knee pushed into the floor the entire time. After 5-10 seconds return to A3 position and repeat this step 3-4 times before changing sides completely.

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Lifting Gear and Accessories, what’s the point? Part I – Lower Body

- Recipe -Baked Zucchini Chips-2

So you’re doing your workout and probably noticed some members or trainers wearing fancy footwear, thick belts, knee covers or even have their knees or wrists wrapped in thick bandages. But what’s it all for? It is just for show, or does it have purpose? Lets go through some common Lifting Gear and Accessories from the ground up:

Weightlifting Shoes:

Most weightlifting shoes have a raised heel. This is a massive advantage, as it allows you to squat into a deeper position through increased ankle range of motion. This will help you to improve your overall position too, as you’ll find yourself sitting more upright. A more upright torso means more chance of keeping hold of that barbell and sending it in the right direction – up! This heel also allows you to activate far more of your musculature to send that bar upwards.

Weightlifting shoes are also more stable than your typical barefoot or running shoe, not just underfoot, but around your foot. Again this ensures you have a strong and consistent base to land on, push through, and push out into – important for performance and injury prevention in equal measure.

Knee Sleeves:

Knee sleeves are designed to protect the knee from future injury or risk of damage. This protection is especially important for knees put under great daily pressure (running, jumping, weightlifting). A knee sleeve provides some support, but does not function in the same way a knee brace would.

 

Knee Wraps:

Kknee wraps are so highly valued by some lifters because they allow more weight to be lifted in the squat. How? During the eccentric phase of the squat, the tightness of the wraps allow for a high amount of elastic energy to be stored, which can subsequently be released during the concentric phase—resulting in heavier and faster squats. Furthermore, knee wraps are believed to reduce stress and pulling forces on the quadriceps tendon. 

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Baked Zucchini Chips

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A healthy, delicious alternative to deep fried white potato chips. Great thing is, you can add whatever spices/flavours you like. Here is how I make them:

Ingredients:

1 egg

2 medium zucchini, sliced length ways (“chip size”)

Approx 1/2 cup of Almond Meal

Pinch of Salt

2 tsp of Smoked Paprika

1 tsp of Thyme

1/2 tsp of Oregano

Directions:

Preheat oven to 180c and line a baking tray.

Lightly whisk egg and coat zucchini chips.

Combine dry ingredients in a separate bowl or container. Add zucchini to the almond meal mixture and coat well. Transfer to baking tray and lightly spray with olive oil or coconut oil. Bake for approx 15-20min. (Turning chips half way through baking)

Serve with homemade aioli – 3 tsp of plain yoghurt, 1 small clove of chopped garlic, 1 tsp of dijon mustard and 1 tsp of olive oil. Mix all together until combined.

Enjoy!

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Our tips to maintain weight whilst on holiday!

1.The plane trip!

Does anyone actually enjoy plan food? I’ve seen even young kids screw up their noses after one mouthful of whatever substance is hiding under that tin foil.
Good news…you don’t have to eat it! Yes, you CAN take your own food on the plane. Why eat bland, gooey food that is calorie loaded when you don’t have to?
Things I take on board:
*nuts
*protein powder
*oats
*fruit
*rice cakes
*peanut butter
You can take anything (with less than 100mL of liquid) on your flight. If you do choose fruit, be sure to toss it out before you go through customs.
This not only saves your taste buds, it saves you TONNES of useless calories.
Also, pack extra (again, I go for nuts or peanut butter) incase you have a delayed flight.  This has saved me MANY times. Not only do you have a healthy snack to tie you over , it will stop you going hungry as some terminals have literally no food available.
2.That buffet!
When travelling, there is often the option of buffet meals included or offered with your accommodation.
Buffets are both good and bad, depending on your will power.
Every buffet I have been to has provided healthy options: eggs, usually cooked however you like, wholegrain toast, fruit, salads, meat, seafood… there is always a way to make your choices healthy and delicious.
Question is, can you resist the croissants, the bacon, hashbrowns, Bolognese, chips and chocolate cake?!
Yes, you can!
Remember, although the cost of the buffet was (most likely) included in your accommodation fee, it doesn’t mean you have to eat EVERYTHING to get your moneys worth.
Enjoying a decent meal that has been prepared for you and without having to clean up is by far money well spent AND won’t effect your waistline.
Again, a little treat here and there (moderation!) won’t hurt. Respect your body and all the hard work you put into looking after yourself. Just because you are on holidays doesn’t mean you need undo this.
3.Snacks!
Whether its overseas or just to the Coast, I ALWAYS pack snacks.
Nuts, fruit, crackers, tea, peanut butter…
Having available snacks with me stops me from craving ‘naughty snacks’. If I have something readily available to tie me over, I don’t LOOK for food.
The Mars Bar in the mini bar doesn’t enter my mind because I have a bag of roasted almonds. The oversized pancakes with ice-cream on the room service menu doesn’t appeal to me because Im hungry now (not in 20 minutes) and can eat some rice cakes with banana and peanut butter which lets admit, is delicious.
Having healthy, tasty snacks available also helps avoid raging hunger. Raging hunger encourages eating ALL of the food at your next meal.
Rather than a sensible sized lunch you go hard and eat as much as you can because you haven’t eaten for 6 hours! In addition, you know you may not have dinner for ANOTHER 6 hours and feel the need to overeat.
Its all about being prepared!
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Banana, Oat and Nut Butter slice!

banana, oat and nut butter slice

• ⅓ cup (80ml) coconut oil

• ⅔ cup (240g) honey

• 2 cups (180g) rolled oats

• 1 cup (75g) shredded coconut

• 160g peanut butter

• ¼ cup (45g) chia seeds

• 2 ripe medium sized bananas (mashed)

• ½ teaspoon ground cinnamon

Chocolate Topping

• ⅓ cup raw cacao powder

• ¼ cup coconut oil, melted

• ½ cup honey

Preheat oven to 180°C. Place the coconut oil, honey and stevia in a small saucepan over low heat and cook, stirring, for 3–4 minutes or until melted and combined. Pour into a large bowl and add the oats, coconut, peanut butter, chia seeds, mashed banana and cinnamon and mix well to combine. Spoon into a lightly greased 20cm x 30cm slice tin lined with non-stick baking paper. Flatten the mixture using the back of a spoon. Bake for 25 minutes or until dark golden. Set aside to cool completely. While the slice is cooling, put the ingredients for chocolate topping in a saucepan over low heat and stir until mixture is smooth. Pour over the slice and put in the freezer until chocolate has set. Lift the slice from the tin and cut into bars to serve.
Tip: Store the bars in an airtight container in the freezer for up to 1 week (that’s if they last that long)

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What is your metabolism?

 

I’m sure everyone has heard this word come up during a fitness challenge, following a nutrition plan or even just watching The Biggest Loser. But how does it affect me? What does it mean if it’s slow or fast? What myths are true? Basically, what is your metabolism?

 

​Metabolism​ is a collection of chemical reactions that takes place in the body’s cells. Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. Depending on how much food we consume for energy is labelled as a “slow” or “fast” metabolism. So someone with a slow metabolism uses fewer calories for energy than someone of the similar size. Whereas someone with a fast metabolism uses more calories than someone of the similar size.

 

Now you’ve probably heard some people blame their weight on a slow metabolism, but is it the culprit? It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body’s basic energy needs, it’s your food and beverage intake and your physical activity that ultimately determine how much you weigh.

 

Other common metabolism Myths:

  1. Skinnier individuals have a higher metabolism.
  2. Skipping a meal slows down your metabolism
  3. Everything eaten late-night turns to fat.
  4. Metabolism is all about calories and breaking things down.
  5. You have no control of your metabolism.

 

Find out the truth to these Myths here: https://dailyburn.com/life/health/metabolism-myths-weight-loss/

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Tips to Master your Meal Planning!

1 – Use the oven or slow cooker to cook your meats & vegetables. By doing so, this can free up time to prepare another meal or snack. Standing over a pot or fry pan in which you have to constantly monitor and stir takes up time in which you could be doing something else. (I rarely use my stove when I meal prep – usually I have the slow cooker, rice cooker and oven all going at the same time). This allows more free time to do other things i.e. put on a load of washing etc…

2 – Grocery shop the day before and chop up all your vegetables and marinate your meats (*optional) and put them in zip lock bags or air tight containers so they are ready to cook the next day.
3 – Unless you have the time, don’t worry about getting too “fancy” with you meals. Go for quick and easy recipes and use variety of herbs and spices to “jazz up” your food.
4 – Select a small variety of fruit & vegetables to go with your meals and re-create them in different ways to make you meals interesting. For example: Zucchini can be roasted, steamed, grated, fried or made into noodles. Same vegetable but can be re-created to different versions. This way you’re not spending too much money on large varieties of vegetables.
5 – Cook and prepare your larger meals first i.e. lunch & dinners.
6 – Select one dish in which you can make multiple variations of. For example: Making a large batch of savoury mince can turn into – Bolognese (just add spices & tin of tomatoes), Shepherds Pie (add mashed sweet potato or pumpkin), Chilli Con-Carne for a mexican dish (add beans, tomatoes & spices)
If you are strict for time on the weekends, make a point to prepare at least 1 or 2 meals. Meals that are you biggest downfall. For example: Prepare your lunches for the week because you tend to buy your lunches most days. Or prepare all your snacks ahead of time to avoid going to vending machine or grabbing a chocolate from your works snack box. Having something prepared is better than having nothing prepared.
Suggested items/equipment to help make you more meal planning efficient and effective:

Air tight containers
Slow Cooker
Rice Cooker
Zip Lock Bags
Marker Pens – to write on your containers or bags (i.e. “Monday – Morning Tea”).

If you’re stuck for ideas on what to cook, check out https://www.foodwise.com.au. Add what ingredients you have and the recipe finder will populate a list of recipes based on the items you have.

We also have a free workshop on tomorrow night at All4Fitness, Master your meal planning! Where you will first hand learn some of these tips and tricks!

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Don’t cheat on your sleep!

 

Don’t cheat on your sleep!

Sleep plays an important role in your health and well-being and unfortunately most of us aren’t getting enough. Most healthy adults need between seven and a half to nine hours of sleep per night to function at their best.

Studies have shown that when people don’t get enough sleep they:

  • Have increased levels of a hunger hormone called ghrelin and decreased levels of the satiety/fullness hormone called leptin, which could lead to overeating and weight gain.
  • Consume about 300 calories a day more than when they aren’t well-rested. Overall, most of the extra calories came from high-fat foods.
  • Snack more and do less physical activity.
  • Eat more than what is needed to cover the energy cost of staying awake longer, especially at night, which can lead to significant weight gain.
  • Reduce their fat cells ability to respond properly to the hormone insulin, which is crucial for regulating energy storage and use.

Here are top ten ways to get a better night’s sleep:

  • Have a consistent sleep schedule – Stick to going to bed and waking up at the same time every day. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  • Sleep in complete darkness -The darker your room is, the better you will Cover electrical displays, use heavy curtains or shades to block light from windows or try a sleep mask to cover your eyes.
  • Cut down on caffeine – You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
  • Avoid alcohol before bed – Many people think that a nightcap before bed will help them sleep, but it’s counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.
  • Exercise – getting in some regular physical activity during the day can help improve your overall sleep quality.
  • Chill-out before going to bed – Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. Using an electronic device such as a laptop or phones can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain.
  • Take Magnesium supplements – Magnesium is like a relaxation mineral, Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.
  • Limit daytime naps – Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  • Manage your stress – If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
  • Avoid having big meals at night – Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up.
  • Make sure your bed is comfortable – You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow.

Ongoing sleep deficiency can increase your risk on many chronic health issues, one of them being obesity. Want to know more just click here.

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Zucchini – The versatile vegetable!

 

All hail the Zucchini!!

You would be surprised with how many nutrients are packed with in Zucchinis.

Here are few things you may not know about this vegetable and why you should incorporate it more into your diet:

  • Zucchini is one of the very low calorie vegetables; Providing only 17 calories per 100 grams.
  • It contains no saturated fats or cholesterol.
  • It is a very good source of potassium, Vitamin A, Magnesium, Folate, Copper, Phosphorus, Manganese and Vitamin C
  • It has a high water content and is rich in fiber. So, when you eat zucchini, your stomach is not empty and you are left feeling full.

Some of you might say, “But I don’t like zucchini!”

When you think of eating zucchini what do you think of? Usually, steamed with other vegetables? Boring!

Zucchinis have got to be one the most versatile vegetables! Did you know you can make Zucchini Noodles (aka Zoodles), Zucchini Chips (Zips?), Zucchini Fritters, Zucchini Muffins, Zucchini Brownies, Zucchini Porridge, even?!

Didn’t know that?? There are many websites that contain HUNDREDS if not THOUSANDS of recipes that incorporate this wonderful vegetable!

Here’s one if you have a sweet tooth 😉

Chocolate Zucchini Brownies

Ingredients:

2 zucchinis

3 eggs

1 cup coconut flour

~1/4 tsp baking soda

~1/2 tsp cream of tartar

1/4 tsp cinnamon

Dash of cardamom

Pinch of salt

Stevia to taste

1/4 cup cacao powder

Chocolate Chips – sweetened with Stevia (or any low sugar chip you like)

Directions:

  • Preheat oven to 180°
  • Rinse and grate your zucchini
  • Sift coconut flour and mix with salt, stevia, spices, and baking soda/cream of tartar.
  • In a separate bowl, whisk eggs and fold into grated zucchini. Mix evenly.
  • Fold in dry ingredients and mix evenly. If the batter is too dry (coconut flour absorbs liquids very well) add in the appropriate amount of water.
  • Add chocolate chips of your choice and add them into the mix.
  • Take a 20cm x 20cm pan and grease the bottom and sides with coconut oil. Evenly spread your batter.
  • Option: You can sprinkle fine coconut flakes on top for decoration.
  • Bake for 30-40 minutes or till the center is set.

Once your brownies are finished, let them cool before you cut them. Cut in half till you get 16 servings. Once completely cool, cover and store in the fridge to preserve freshness.

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Regular Exercise = Happiness :)

 

Regular Exercise = Happiness 🙂

Exercising can increase your happiness?!?! Despite the pain and torture some of you might feel while you’re exercising (believe it or not) these activities are not only improving your body, but your mood also.

We all know the physical advantages of working out, but have you ever thought about the mental benefits? I know I’m not the only one that’s put myself through the most brutally painful workout but at the end, noticed how great I actually feel! You feel happy, refreshed and ready to tackle the rest of your day head on. But why?

Once you get moving, your brain releases chemicals like serotonin, dopamine and endorphins (as well as others). It’s the release of these chemicals which gives us the feelings of pleasure and happiness. Rough day at work? Feeling stressed? Working up a sweat can also help you manage mental stress issues.  With the same concept as feeling happy, your brain continues to produce chemicals to reduce your stress levels.

Some other mental benefits physical exercise can deliver are:

-Improving self confidence

-Prevent cognitive decline

-alleviate anxiety

-boost brain power

-sharpen memory

-help control addiction

-increase relaxation

-increase productivity

-tapping into creativity

-Inspire others

Working out can be more than physical improvements. It can literally change your life. Don’t believe us? These people say the exact same thing! So what are you waiting for? Start training!

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