me -

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

Monday, June 27, 2011

busy

hope everyone had a fantastical weekend, i know i did! back to the working week now, i'll blog properly tomorrow :)

Friday, June 24, 2011

Breakfast Burrito

Healthy Breakfast Burrito.
1/2 cup chopped capsicum, red onion & tomato
1 egg white scrambled (or whole egg)
light mozzarella on top of everything
Wrap in a whole wheat tortilla and cut up. Spread some salsa on top.

Quote

a friend who i admire heaps forwarded me this quote today cos he thought it would be great for the blog
thank you! :)
note: this quote came from a fitness magazine story about Nick Chisholm, who suffered a stroke... he could not MOVE and had difficulty breathing but ultimately went against all odds and trained his body.  now he bench presses 100kgs. if that's not motivation then i dont know what is! :P


"Power is the capacity to exert your will.  
Too often we assume that the power we have in life is fixed and limited, and instead of building our power to match our will, 
we degrade our will to conform to our perceived lack of power."



you are all so much stronger than you think!
put aside the "Can't Dos" and "don't wannas" and just give something a go.
im telling you now - the feeling you get from achieving something you were initially doubting
is EFFING AMAZING. then go and boast :) cause you will want to lol


July 24, 2011

 

 

 
Rachel Mac. Fitness Model. ugh she's so hot it makes me sick :P
 posting this bit from www.bodybuilding.com for my own benefit and motivation:

In late 2009, after struggling for months to get leaner, I was eating just 1300 calories a day and spending 90 minutes a day, six days a week on the elliptical. I was exhausted and often sick, and I didn't know why my body wasn't responding positively to my efforts. I was down about my body and my efforts, and I considered just giving up on being healthy all together.

My boyfriend noticed that I was constantly run down, and that the happiness I'd felt about my transformation was wearing away as I grew more frustrated with my efforts to tone up. He was very fit himself, and seemed to know exactly what to do to add muscle and stay lean. He suggested that I start eating more food, especially protein, and spend just 45 minutes per day in the gym. But there was a catch: I could only lift weights. No cardio.
When I refused, he dared me: "Try it for one month. If you don't like the way you look when you're done, you can go back to doing what you're doing. How much damage can you possibly do in one month?" At 24% body fat with no signs that I'd be able to change the situation on my own, I accepted the challenge.

So I started lifting weights-heavy weights-and I increased my protein intake once again, bringing my caloric intake up to 1700 calories per day, in part, with the help of Optimum Nutrition Gold Standard 100% Whey Protein. I started a four-day weight-training split, lifting back and biceps one day, chest and triceps the next, shoulders and abs the third, and spending the last day on my lower body. I feared these changes would make me bulky and muscular.

The process made me nervous, but my body changed so quickly-and so positively-I didn't have time to question whether I had made the right choice. I went from 24% body fat to 18% in just five weeks. I was hooked. I had tightened up all over and was finally gaining the muscle tone I'd been desperate for. 

 

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(never use exercise as a punishment.  it will set you up for a negative mental attitude!  If you overeat one day, don't punish yourself with exercise.  Keep going as you normally would and just eat healthily at your NEXT meal, not the day/week after.  Life WILL get in the way and SHIT happens.  Put yourself back in a positive frame of mind and just get back into your routine.  One step back, two steps forward!) 

 

 

 

 

Crossover

Bored of using your jump rope to, well, just jump rope? There are tons of ways to use this simple piece of equipment to get a full-body workout. 

The first trick to try is the crossover, done by jumping rope as usual and then crossing your arms in front of you while the rope is in the air. 

Adding the crossover will challenge your jumping ability and shift the rope-turning work from your biceps to your shoulders and forearms.  

Tip: Alternate regular jumps with crossovers at first and then try keeping your arms crossed. 

 

Single Leg Hop

You'll really feel the burn in your calf if you jump on one leg for 30 seconds (and then the other). Tip: Work up to a full minute on each leg for serious muscle sculpting. 

 

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"Insanity: doing the same thing over and over again and expecting different results." -Albert Einstein
 
 
"...at only 70 calories, one egg provides 20 essential nutrients, precious fat-soluble vitamins and high-quality protein, which is important for those on low-calorie or vegetarian diets. Given all that good news, isn't it time we put eggs back on the menu? Eggs-actly."


Eggs Florentine
Brush whole-grain bread with honey mustard; top with fresh spinach. Bring 2 cups water and 1 teaspoon white vinegar to a boil. Crack egg into a small cup and then pour into boiling water; cook 3-5 minutes; serve poached egg atop spinach.


Smoked-Salmon Omelet
Whisk together 2 eggs, 1 tablespoon water, salt and pepper. Pour into hot skillet; turn pan to coat. When bottom is done, top one half with 1/3 cup diced smoked salmon and 1 tablespoon each drained capers and nonfat sour cream. Fold over; heat through. Sprinkle with dill.



French Toast
Dunk 2 slices whole-grain bread into mixture of 1 egg, 1/4 cup nonfat milk and 1/2 teaspoon ground cinnamon; brown both sides in hot nonstick skillet; serve with maple syrup.

 

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ok off to study/gym/start my weekend!
having birthday dinner and drinks tomorrow night with some friends 
mmm cocktails.
hope everyone has a fantastic weekend and enjoy the school holidays for those
of you who have kiddies :)





 








Thursday, June 23, 2011

June 23, 2011


good morning!
sooo sore from Jillian Michaels DVD
made a good change from the gym :)


Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.

Works entire core, shoulders, chest, hips, and glutes 


What type of stretching should always be avoided?

  • Passive stretching
  • Assisted stretching
  • Ballistic stretching
  • Fast-paced yoga stretching
  • Dynamic stretching

Explanation

Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.


True or False: It's normal for people to become depressed as they get older.


  • True
  • False

Explanation

Depression is not a natural part of aging. While you may think that the risk of developing depression increases with age, that's not always the case. In fact, studies show that the elderly are more likely to be happy and content with their lives than their younger counterparts. Depression can occur at any age (even in children), but it is most common in people between the ages of 24 and 44.


Vegans need to take supplemental vitamin B-12.


  • True!
  • False





Explanation

Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.


Metabolic Melon

A helping of watermelon for dessert or as part of a refreshing smoothie also keeps metabolic fires burning, says Erin Palinski, RD, LDN, CDN, CPT, founder of Vernon Nutrition Center, LLC, New Jersey. “Watermelon contains arginine, an amino acid that decreases body fat in animal studies,” says Palinski. Arginine boosts metabolism by promoting muscle over fat gain, according to a study published in the Journal of Nutrition. Supplementing diets of obese rats with arginine reduced body fat gains by more than 60 percent.


lol :) i hate scales.


"It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself." -Muhammad Ali



my dinner last night!
home made vegetarian pizza with bocconcini, vine ripened tomatoes,
spinach, olives and oregano. mmmmmmmm


obviously i was in a cooking mood yesterday and also made
some mini muffins, chocolate chip flavour! (low fat of course haha)


Cutting Calories tip (for those after weight loss or just want to boost the nutritional value of their meal)

Replace the Rice with Broccoli

At one of your meals today, double the amount of vegetables on your plate and skip the starch. A simple way to do it: Serve stir-fry over a bed of broccoli instead of rice. The florets of the broccoli will soak up the sauce and juices from your dish just like the rice would have. Plus, you have the added cancer fighting addition of indole 3-carbinol, a potent anti-cancer nutrient found in vegetables like broccoli and cabbage





hehehe

have a great day everyone!!
almost the weekennnddddddddd






Tuesday, June 21, 2011

June 21, 2011





Trivia

True or False: Cooking food in cast iron cookware can add iron to your food.


ANSWER: TRUE

Explanation

It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.





According to SHAPE Magazine,
"Research has shown that for every gram of fiber we eat, we eliminate about 7 calories. Eat 30 grams a day and you’ll essentially "cancel out" 210 calories."

Fiber is magical. It helps slow digestion and absorption to keep you fuller longer and delay the return of hunger, provides a slower, steadier rise in blood sugar and a lower insulin response, and keeps you "regular” by helping your digestive system stay in tip top shape. And if that’s not enough it’s also key to weight control. 

Here's some tips:

Toss Oats Into a Smoothie
For some of the smoothie recipes in my new book I wanted to fit an entire meal in a glass, including the whole grain, so I added ¼ of dry rolled oats to the mix. In addition to the fiber boost they add a nutty layer of flavor as well as a thicker, grainy texture.
[this is a great idea, or i also add half a weetbix or even a whole one. blend with the rest of your ingredients and you have a fiber-packed smoothie]
Swirl Some Chia Seeds to Your Salad Dressing
These small oval seeds pack more heart and brain saving omega-3 fatty acids than flax seeds and just one tablespoon provides 5 g of fiber, about twice as much as golden flaxseed. Just be prepared for gel-ish texture since these gems soak up about 12 times their weight in fluid.
[also over the weekend, i've learnt that this gel-like coat chia seeds get when they hit liquid becomes a protective barrier against your stomach acids, which means it takes longer to digest.  as a result, chia seeds are a form of slow-release energy, keeping you fuller for a longer period of time.]

Fold Shredded Veggies Into Any Dish
Lately my grater is one of my favorite kitchen gadgets. I add shredded zucchini, carrots and cabbage to just about everything, including natural nut butter. And replacing half of my usual starch portion (whole grain pasta, brown rice, potatoes) with chopped veggies is my trick for cutting back on carbs without sacrificing volume. If you’re a meat eater try replacing some or all of the ground beef or turkey in dishes like tacos with minced mushrooms. A recent Johns Hopkins study found that this very swap slashed calories by 400 and fat by 30 grams without affecting fullness or satiety.

Use Pureed Fruit as “Frosting”
Using a food processor puree soft, ripe high fiber fruits, like dates, peaches, pears, plums, mango, kiwi, papaya, figs, or strawberry/banana combo, and use in place of frosting on mini cupcakes or as a spread instead of sweetened jam.
Just one caveat: as you boost your fiber intake be sure to drink plenty of H2O – it’s needed to help move undigested fiber through your system, so not enough can lead to bloating or a tummy ache!


"It's a dream until you write it down, and then its a goal." - Anonymous





loving medicine balls at the moment.
here's an exercise to challenge your whole body:

Hold the medicine ball at chest height (a). Squat until your thighs reach parallel (b), then rise up in one explosive movement, kicking your right leg forward and pressing the ball overhead (c). Return to the squat position. That’s one rep. Alternate legs for a total of 10 repetitions.

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