me -

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

Friday, October 28, 2011

October 28, 2011

Lily is a Great Dane that has been blind since a bizarre medical condition required that she have both eyes removed. For the last 5 years, Maddison, another Great Dane, has been her sight. The two are, of course, inseparable.



My lunch today:
omelette! made with 2 eggs, diced tomato, skim milk, sliced shallots, light cheese.
scramble altogether and throw on the pan 
full of nutritious goodness like protein, vitamins and calcium


a little article which explains why i am against 2-minute noodles...

Is it Healthy to Eat Instant Noodles?

Instant Noodles is a popular cheap food item that keeps coming up to the market to attract the fast paced community of youngsters. Even though it is convenient to the user by saving  a lot of their cooking time of  but it is very unhealthy to consume because of its low nutritional value, rich in preservatives, deep fry causes cancer, etc.

What is instant noodles?
Instant noodles are dried or precooked noodles fused with oil, and often sold with a packet of flavoring. Dried noodles are usually eaten after being cooked or soaked in boiling water for 3 to 5 minutes, while precooked noodles can be reheated, or eaten straight from the packet

How are you aware of the good and bad effects of the instant noodles?
Instant noodles are often criticized as junk food since it is high in carbohydrates and low in fiber, vitamins and minerals. It has high level of saturated fat and trans fat. It is bad for the health due the high calorie and the flavoring (MSG) used inside.

What is MSG and its after effects?
MSG stands for Monosodium Glutamate is a chemical additive used as a flavor enhancer with no substitute. MSG causes neurological disorders such as Alzheimer’s and Parkinson’s diseases as well as seizures, brain cell and damage, allergies, rashes, asthma attacks, headaches, and brain tumors.

MSG is not only found in noodles but is used around the globe in soups and broths, sauces, gravies, and flavoring and spice blends. MSG is also present in a variety of processed foods such as canned and frozen meats, fish, poultry, vegetables, and ready-to-eat food plates, dressings, ketchup, mayonnaise, soy sauce, sausages, snacks, some processed cheeses, soup powders for instant noodles, etc.

Is it safe to eat instant noodles on daily basis?
Absolutely not. Once you have consumed instant noodles, it will take 4 to 5 days to excrete the wax, which is coated on the noodles, from the body.






a great recipe i found. i love lentils ... they're low GI which means you are fuller for longer, 
they have no cholesterol, low in calories and low in saturated fat (the bad fat)

Lentils, Broccoli and Sun dried tomatoes Couscous 


Ingredients for 1:
Lentils 200gr
A handful of Sun dried Tomatoes
A handful of mint
Couscous 100gr
A quarter of a broccoli cut very thin
2 spring onions

Dressing: Extra virgin olive oil, balsamic vinegar, Salt and pepper. 



holy crap. and i thought my handstand push ups on rises were hard. this would require so much core strength and balance!

October 28, 2011


is it a dog?? looks more like a moving stuffed toy. but i get this weird urge to pat its head :P


my WOD yesterday:

"Lumberjack 20"

20 Deadlifts
400m run
20 Kettlebell swings 
400m run
20 Burpees 
400m run
20 Pull ups
400m run
20 Box jumps 
400m run
20 Squat cleans
400m run

[i did Unassisted chin ups in place of pull ups... still working on it! but i am getting better at chin ups :))



 [i love deadlifts] :)

"So just why is the deadlift so great? One reason is that actively works your quadriceps, hamstrings, gluteus maximus, soleus, erector spinae, and adductor magnus all in one movement. In addition, many more muscles of the back, core, and arms are used for stability and control. The deadlift is the ultimate compound movement, using more muscles in a single movement than the squat or bench press. Compounds movements are great for increasing functional strength. Without further ado, let’s get into actually performing the deadlift."

go to the website if you want to know more!

 i've heard a few people struggling with some healthy dinner ideas so i thought i might post what i had last night:
Healthified spaghetti bolognese:
- pasta sauce 
- spinach leaves
- wholemeal brown pasta
- mushrooms
- cayenne pepper
- lean beef mince
- few leaves of fresh basil
it was SO yummy! if you don't like spice, take out the cayenne pepper.  wholemeal pasta can be bought from woolies or coles... they're there hiding, along with the regular white pasta.  it's really tasty and has a slightly nuttier flavour, has more fibre and protein and is low GI compared to white pasta :)  here's a photo of the meal... i did take one but cant find my camera cord so i stole one off the internet.  it looks eerily similar to mine last night lol
i have so much more to post but i have to plan this afternoon's crossfit class plus my workout so i'll leave it at this 
BUTTTTTT. i do have some recipes to scan and put on here so ill do that later on today

Wednesday, October 19, 2011

Nick's Box Jumps

hahaha note his expression of "prime!" at the end :P

October 19, 2011


would just like to say thank you thank you thank you for the amazing girls that let me practise my training skills on them yesterday :) 
i had a blast and really appreciate your enthusiasm :D 
hope you guys enjoyed it as well, i know your bodies are hurting right now but you can only get stronger !! :)
hoping for another killer sesh next week xx

can you believe this stuff is GOOD for you!?? 
i cant wait to make some, mine will be
Cookies & Cream flavour because thats the flavour of my protein atm 
yum yum yummmm


Ready in 5 minutes • Makes 14 servings

1/3 cup natural peanut butter

1/4 cup honey
1 scoop Chocolate Whey protein powder
3 tbsp ground flax
3 tbsp dark chocolate chips

Mix together all ingredients. Should be the consistency of play dough. Roll into 14 small balls. Refrigerate to firm them up; overnight for best results. Enjoy!




found a cute little salad maker for those who have trouble with ideas of what to put in a healthy salad :)


my box jumps :)



Box jumps are an excellent exercise choice for increasing your vertical jump because it is a low impact exercise. What does this mean? It means that when you land from the jump the impact forces you have to absorb are much lower than a regular jump. 

For example, imagine you have a 30 inch standing vertical jump. This means that every time you jump with maximum effort you have to absorb the impact of landing forces from around a height of about 30 inches. 

Alternatively, if you jump up onto a 25 inch box, then you only are absorbing landing forces equivalent to a 5 inch jump. This is substantially easier on not only your joints, but also your muscles due to the reduced eccentric stress.
These two factors have a couple of positive benefits for your vertical jump training in that it allows you to perform a higher volume of jumps and also it takes less time to recover. 

Another benefit of box jumps is that generally they are done from a standing still position (dead stop). This makes them very good for improving explosive concentric strength and rate of force development (RFD).




Friday, October 14, 2011

Who said healthy was boring??


porridge (rolled oats, bran) with pumpin puree, linseed, cinnamon, ginger, banana, cranberries & gingerbread topping


"It is amazing what can be accomplished when nobody cares who gets the credit" 
- Robert Yates 

Wednesday, October 12, 2011

October 12, 2011




read this from Nutri-Sups' facebook page and fell in love.  
i respect people who work hard and make sacrifices.  
i dont respect people who put those people down just because they haven't 
got an ounce of willpower or strength that these guys and gals do.

Fake tits don’t qualify u as a great fitness model, cool. Steroids don’t qualify you as a great bodybuilder, cool. But you know what, when you are at home eating and sleeping, these guys are training their fuckin ass of at the gym, when you are out clubbing getting trashed with alcohol, these guys will be at home getting their meals ready for the new week. When you build up your belly’s size with junk food and are paranoid every time you look at your body weight on the scale, these guys have to eat plain boring foods. And guess what? life aint fair to you coz they are the ones that turn heads. You don’t! They are the ones that inspire others to live a healthy lifestyle. You don’t. And most of all, they don’t hate but you do!

Nutri-sups worldwide


our dinner last night:
(wish i got a photo!)


Have a protein-packed dinner with this complete clean meal!


  • Nonstick cooking spray
  • 4 oz skinless chicken breast
  • 1 light Laughing Cow Swiss Cheese wedge
  • 1/4 cup low-fat, low-sodium cottage cheese
  • 1/3 cup diced tomato
  • 2 tbsp fresh rosemary
  • 2 tbsp oat bran (I used breadcrumbs)
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • 1 tbsp olive oil
  • 2 cloves garlic fresh, chopped
  • 1 4-oz sweet potato


  1. Preheat oven to 350°F. Spray a large baking dish with nonstick cooking spray.
  2. Split chicken breast in half and set on baking dish.
  3. In a small mixing bowl, mash together the cheese wedge with cottage cheese. Add tomatoes and rosemary. Mix well.
  4. Stuff the cheese mixture into one side of the chicken and use the other half breast to top it. Dust the top with oat bran.
  5. In another bowl, toss together broccoli and cauliflower with oil and garlic. Place on the baking dish beside chicken.
  6. Bake chicken and vegetables for about 25 to 30 minutes.
  7. Meanwhile, wash and poke a few holes in the potato with a fork. Microwave for about 8 minutes (turning after 4 minutes).
  8. Plate the chicken breast, vegetables and sweet potatoes. Serve.

Nutrients per serving:

Calories: 530, Total Fats: 19 g, Saturated Fats: 4 g, Trans Fat: 0 g, Cholesterol: 80 mg, Sodium: 490 mg, Total Carbohydrates: 52 g, Dietary Fiber: 13 g, Sugars: 12 g, Protein: 45g, Iron: 4 mg

click on the photo for the recipe link :)

NEW Personal Record for me!!!!!!!! :D:D:D:D

deadlifts... i went from 35kg, to 40 and on Monday moved to 50 kg :D:D:D (more than my body weight ;))
I AM STOKED.  my hamstrings aren't as happy as i am though lol

workout on Monday was:

21 deadlifts
50 squats
21 push press
15 deadlift
50 squats
15 push press
9 deadlift
50 squats 
9 push press



Take a Nap: Your Body On...A Nap

Nothing can boost energy—and brainpower—like a midday snooze. Behold, the health benefits of a nap


As you nod off...
Drowsiness is brought on by a sleep-promoting chemical called adenosine, which builds up in your body throughout the day. If you skip shut-eye at night, a high level of adenosine can leave you feeling desperate for a nap.

Your brain pumps out GABA, a neurotransmitter that lets your head's sleep-wake center know it's sleepy time. GABA also helps deactivate much of the brain stem, which controls muscle movement. That's why when you dream about, say, playing tennis, you don't swing your arm.

If you're super-exhausted, your brain might shut down before your body is fully relaxed, leading to involuntary muscle contractions (those arm or leg jerks).

In the first five minutes...
Your brain isn't conscious, but your senses are still online. A sharp noise or a poke would rouse you.

As your blood pressure and heart rate slow down, your eyes stop moving behind your lids and will remain sluggish for the rest of your snooze.

In the next 20 minutes...
The accumulation of adenosine in your body breaks down. At the same time, your adrenal glands are readying a stash of cortisol to help you feel more alert when you wake up.

Your immune system—thrown out of whack by fatigue—begins to reset itself back to normal.

In the last five minutes...
Most naps don't go into deeper stages of sleep, but if you're seriously drained, you might enter rapid eye movement (REM). Snapping out of REM is harder and can leave you groggy. If you arise from a 30-minute nap and still feel wiped out, you need solid Z's. Catnaps can't fix real sleep deprivation.

Beep-beep-beep! Your alarm blares and, in a split second, your brain releases a torrent of chemicals that turn off its sleep center and jump-start your body. Your rested, awakened brain cells are now more capable and active. And, thanks partly to low adenosine levels, you feel refreshed. 



True or False: Antidepressants are the only effective treatment for depression.

  • True
  • False
Answer: FALSE


There are many effective treatments for depression, and antidepressant medications are just one of them. Because depression is so different among individuals, the methods used to treat depression also vary in effectiveness from person to person. For example, some studies show that exercise is just as effective as antidepressants in treating certain cases of depression. For other people, talk therapy alone is enough to put depression at bay. Your doctor will work with you to find the best treatment plan for your needs.


Why should milk be stored in opaque (non-clear) containers?

  • Light makes it spoil faster
  • Light destroys nutrients in the milk
  • Light can cause the milk to heat up
  • Opaque containers stay cool longer
  • All of the above


Milk is (or should be) stored in opaque plastic or cardboard containers, not clear glass, because light can destroy nutrients in the milk. Ultraviolet light, including sunlight, can quickly destroy riboflavin, a nutrient found in milk, for example.


How many types of Omega-3 fatty acids are there?

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6

 Answer: THREE


There are three different types of omega-3's (ALA, DHA and EPA), which can each be found in specific types of foods.

True or False: Carbohydrates are the only source of energy used by the brain.

  • True
  • False


Carbohydrates are necessary for the regulation of nerve tissue and are the ONLY source of energy for the brain.


 have a great day everyone!!! :):):)