me -

everything & anything that motivates me to be healthy.... day in, day out.

Thursday, March 31, 2011

March 21, 2011



:: Tip - Switch to Wholemeal Pasta ::
I was reading an article this morning about wholemeal pasta vs white pasta.
here are some key point i wanted to share with you guys:


"One of the main reasons why you should avoid white pasta in your diet is because this popular staple 
is made largely from refined white flour. Refined white flour in itself contains almost no dietary goodness 
in itself and its consumption can have negative effects on health..."


"white pasta contains a large amount of high GI (glycemic index) carbohydrates. That means that 
the carbohydrates contained in pasta made from refined white flour will release sugars into the bloodstream quickly."
[high GI = quick release of sugars --> it won't keep you full for long]
[low GI = slow release --> keeps you full a lot longer]


"The effect on the body’s metabolism is to slow it down, while inhibiting efficient digestion. 
The result is more fat storage, with those fat cells generally being deposited around the belly."


"low GI carbohydrates contained in wholemeal pasta cause a slow release of sugars into the bloodstream. "


"This improves metabolism and stimulates the digestive system, meaning more of what you 
eat is digested fully leading to less fat being stored." 


"Wholemeal flour products such as brown pasta also contain high levels of dietary fiber"


"Wholemeal four products also contain much lower levels of bad LDL cholesterol and higher levels 
of good HDL cholesterol, meaning it helps to keep your arteries clear"


"Lastly, brown pasta tastes similar to the white variety except is doesn’t tend to have that cloying, 
pasty texture associated with white pasta."


Make the switch, it's so much healthier, tastes good and also 
I found out last night that it has more protein! good stuff all around.
i just put the dry pasta in a bowl, add boiling water and
microwave on High for 10 mins. drain and then add to your
simmering sauce. yummmm



:)



:: Kiwi pops! ::
1) Kiwi - peeled and cut in 1 inch thick rounds, with a popsicle stick in each round. Freeze on a tray in the freezer.
2) 1 cup Chopped dark chocolate and 1/2 cup Coconut oil - melted over a double boiler, then cooled to room temp.
3) Dip each Kiwi-pop into the chocolate mixture (it will immediately turn crispy) and place on a tray to refreeze or pass around right now.
 














Wednesday, March 30, 2011

Leg routine that had me walking like a grandma


i went to the gym yesterday and tried this leg routine
from bodybuilding.com.  needless to say my legs were screaming for 
mercy and today they are as painful as ever [and i love it haha]
in case anyone was interested, here it is:

Day 1 - Legs

squats - 3-5 sets 5-8 reps heavy weights
leg press - 3-5 sets 5-8 reps heavy weights
REST 3-5 mins
jump squats 3 sets 10-15 reps
standing calf raises 4 sets 12-15 reps
tempo hamstring curls
     slow 30 secs heavy weights (3 0 3) 2 sets
     fast 45 secs light weights (1 0 1) 1 set
Interval sprints
    after workout, even on different day
    aim to sprint 10-20 secs 100%
    REST 30-60 secs accordingly

i did the max sets & max reps but you can adjust to suit your needs etc.

Guess who's back :)

hi everyone!
this will be a super quick post cos i'm off to my first day of 
work experience at the gym =D EXCITED!
then quick lunch, workout [chest & back, ouch],
tackling my mountain load of uni work
and then proper blog yay! i have missed the online world lol
for now, some motivating piccies. 
have a happy & healthy day <3










Wednesday, March 23, 2011

:)


I'm officially on holidays!!
.... so that up there is what I'll be doing, in case you wonder 
why there haven't been any blogs :)
BUT I'll be back soon!
xx

March 23, 2011


this will be a quick post cos I gotta go to Body Attack this morning!
so pumped for it :D
Body Attack:

From the Les Mills website

"BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor!"

this class is so fast-paced and such a killer that you KNOW it works! 




Got this article in the inbox today and thought I'd share a few of my faves.
Here's the link for the rest of it..


1. Gradually rehab your eating habits.
Drastic changes are nearly impossible to maintain. A smarter approach? Add a new nutritious food to your diet each week. "Try a recipe that uses leafy vegetables like kale, or switch to filling, high-fiber grains like whole wheat pasta," suggests Harper. Cut out one unhealthy thing each week as well.

I've done this SO many times with a ton of different foods.
I have trained my taste buds to like foods I never used to eat
(or drink)
e.g. green tea.  I heard it was good for the body
so I started drinking it... at first with a low-cal sweetener
then gradually decreased the amount that I would mix in, 
until one day I could drink it straight and actually like it!
I've changed my way of thinking about food - I see
foods as medicine for my body, armed with the nutrients
to make me glow and live LONGER.

3. Be realistic.
If it's been ages since you exercised, don't vow to jog three miles a day. Start small: Go for a walk three times a week. Tackling little goals will inspire you to take on larger ones.

People these days just want quick-fixes.   This tells me they're not ready 
for a healthy lifestyle... you have to change your mind and switch it from
thinking you have to go on a diet which has an expiry date to living a healthy
LIFESTYLE which you can maintain forever (trust me, your metabolism
will praise you for it). You don't have to cut out carbs or
cry every time you see sugar or never eat this & that...
SMALL changes towards a healthier life will get you to where you want to be.
I started out by just walking my dog whenever I could.
I didn't put pressure on myself, I just concentrated on
each meal/each day as it came, and made sure I made the healthier choice.
You will fall down once in a while but that is NO reason
to go back to trashing your body & treating it like a night club.
Yes I know I babble lol my point is take baby steps, accept your mistakes
and move on. You will get there! :)

8. Trick yourself into exercising.
Think you're too tired to work up a sweat? Tell yourself you'll exercise for just 15 minutes. It doesn't feel intimidating. Plus, once your blood starts flowing and the endorphins kick in, chances are you'll get more energy and want to go longer, says Michaels.

I've done this countless times :D
"Ohhhhhhhhhhhhhhhhhhhhh I don't wanna exercise!!!"
*cry, whinge, tantrum*
But I realise time & time again that the hardest part of exercising at times, is just 
getting your foot out that door. Once you're dressed and out,
you're so much more motivated to push yourself.  Try it :p

13. Don't obsess over the scale.
Instead, find an item in your closet that's too snug and use it to track your weight loss. "When you try on something that was once tight and discover it fits, that's more gratifying than any number," says Harper.
 I haven't weighed myself in 2-3 years. I used to be so obsessed
with it.  I would start with weekly weigh ins.  Then that would
slowly evolve into every 3 days. Then daily. man, I drove
myself CRAZY obsessing with numbers. It is NOT worth it.
Now i go by how my clothes fit & how I feel and how many
bottles of water I've chugged down and how many servings
of veggies i've devoured. There are other ways to measure
success :)

14. Remind yourself of this bottom line every day:
"Exercise is not about getting in a workout on a Wednesday," says Michaels. "It's about adding 20 years to your life."

Amen.

There's so many more good tips on that site.  Check it out!
Inspire yourself! Get motivatedddddddddddddddddd. :)
Off to gym! 
















Tuesday, March 22, 2011

Card


it's a work in progress
but please let me know what you think :)
email is on there
i just need to add a business website URL...

March 22, 2011


YAYYYYYYYYY 
going to see what it feels like to work at a gym next week :)
I've done work experience before with Figures Health & Fitness buttttt
that was just with one Personal Trainer and it was for like 2 days
This time, part of my uni assessment is to do 20 hours of
Professional Vocational Experience and Yaralla Fitness Centre
have been nice enough to accept me as a work experience student
so i can get a feel for the business.
 i am so appreciative & grateful, even if it's not a proper job or anything
i feel like it's a step towards the right path

gotta get an ABN sooooon, i think i have my business name all ready 
but gonna keep it hush hush for a while 
& see if i still like it after a few weeks
:p




i know it's random but Aladdin's one of my face disney movies 
so it's gotta make an appearance sometime 
=]



:: Nutrition trivia ::

Which of the following foods contain fiber?

A - Meat
B - Poultry
C - Fish
D - Eggs
E - Dairy products
F - Nuts and seeds
G - Fruits and vegetables
H - Whole grains
All of the above 

F, G and H only


Answer:
F, G and H only~ :)
Fiber is ONLY found in plant-based foods. Animal products do not contain any fiber. 





: Abdominal Exercises ::

Ab crunch on a  stability ball -
STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, 
and place your head and neck in a comfortable position on its back. Place your hands at the sides 
of your head and position your feet hip-distance apart.


STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting 
from the neck. Flex at your torso until the distance between the top of your pelvis and the 
bottom of your ribs stops shortening.

Target: Abs     
Muscles Worked: Rectus Abdominis, Obliques, Lower Back
Difficulty: Beginner
 

Pulse up [I love this one!]-
STEP 1. Lie on your back with your hands underneath your tailbone 
and have your legs straight upward, as illustrated.

STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a 
few inches off the floor. Then lower your hips. 

Target: Abs    
Muscles Worked: Rectus Abdominis, Lower Back
Difficulty: Intermediate

 


V-Up -
STEP 1. With your back on the floor, and your legs straight, hold your 
arms straight above your chest, and have your fingers point upwards.

STEP 2. Fold your body upward by lifting your legs off the floor and stretching 
your arms toward your toes, while consciously contracting your abdominal muscles.

STEP 3. Then, pause for a short time, and return to starting position.

Target: Abs     
Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate

Lots more ideas here!




 




Monday, March 21, 2011

The way people should be thinking.

thighs that don’t touch
Muscular legs that can carry me for miles, touching or not
a body that all of the other girls envy
A body that I can look in the mirror and be proud of
being a size 0
Knowing that beauty isn’t a number on a tag
Being able to go days without eating
Always eating healthy foods that fuel my workouts
 working out until I pass out
Working out until I am tired, but still feeling great afterward
being thin to get the attention of that certain boy
Knowing that the man I love is in love with my personality, not my body
doing this for my mom, that guy at school, the rest of the world
Doing this for myself, and not caring what the rest of the world thinks.



personally, i don't care if i'm not the thinnest girl in the room.
it's taken me 6 years to be at peace with my body
and realize we are supposed to work harmoniously.
thinness isn't my top priority, 
i want to be strong, toned & fit
so that my body & i can handle ANYTHING
life throws at us 
:D

 

March 21, 2011






Yummy, healthy salad recipe:

Mediterranean Chicken Salad

 clickclickclick on link



:: In The Swim ::

Swimming is a great way to get in shape if you're new to exercise or prone to
back problems.  What's more, it's an all-round exercise -- you'll
burn 1, 000 kJ - 1, 600 kJ per 30 mins, work every major muscle
group and strengthen your heart.  

- Slimming & Health November 2005





hahahaha i know i'm an idiot but this made me laugh =]