me -

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

Thursday, March 15, 2012

March 15, 2012

holllllllllllyyyyyyy. it's been a while! good to be back :)

tried to keep up some form of physical activity whilst on a holiday in thailand.
swimming > gym :P




love jillian michaels.  add her on facebook for more handy tips. 


7 Reasons You Don't Need a Gym to Get in Shape

Why your body is just as good as any fancy fitness machine.


The Possibilities are Endless
People hear "bodyweight training" and immediately think "boring." But there are so many more options than pushups, planks, and squats! Think Spider Man pushups, wall sits, and criss-cross kicks. With a little creativity, your options are virtually limitless.
There's Less Risk of Injury
It's hard to drop a weight on your foot when the only weight you're using is your own body. Being in control of how intense you make the exercise means you can feel potential problems right away and adjust your form without having to worry about rolling the squat bar over your neck.

The Workouts are Easy to Modify
Exercise beginners are often terrified of boot-camp style workouts, and experienced gym-goers sometimes write off bodyweight training as not challenging enough. Fortunately there are so many options and variations that you can make them as easy or as difficult as you need.  If you can't do clapping pushups from your toes, have you ever tried them from your knees? Still too hard? Try them standing up, leaning forward into a wall.
It's Less Intimidating
Weight rooms can be daunting, as can the latest and greatest fitness equipment, but don't let your fears hold you back from a killer workout. Sticking to lunges, squats, triceps dips, and the like is an easy way to get comfortable with strength workouts and focus on using proper form.

You Can Do it Anywhere
Waiting for the cable guy? Flight delayed? You can fit in an effective bodyweight workout anywhere. All you need is a little open space on the floor—and maybe a little disregard for what people think. [i remember going away for my uni pracs and being stuck in a little room.  no equipment meant thinking outside the box. squat jumps, burpees, clap push ups, tricep dips, handstand push ups, high knees are all doable in a hotel room. no equipment required :) and the list goes on too]

It's Cheaper
Nothing is more economical than working out with what you've got on hand. Literally. But giving your wallet a break doesn't mean you're giving your body one—bodyweight workouts can be every bit as effective as ones you do in the gym.

You Can Easily Track Your Progress
With simple bodyweight exercises, it's easy to see how your strength is progressing. No need to worry about sets, weight loads, and rest periods—if you can count you can track your progress. [e.g. moving on from knee push ups, to toes, to clap push ups etc]




5 ways to lock in veg vitamins
[Men's Fitness | April 2012]

 1 Keep cooking times and temperatures to a minimum - or better yet, eat vegetables raw when possible. 
Vitamin degradation occurs when they're exposed to heat.

2.  Light can also lead to nutrient depletion in vegetables so store them in the fridge or a cupboard to minimise the damage.  Exposure to oxygen will cause further degradation, so any veg that's been peeled or cut should be stored in a sealed container.

3. Buy the freshest veg possible.  This means choosing a local, seasonal produce or frozen veg, most of which is blast-chilled within hours of being harvested, which helps it retain vital nutrients.

4.  Don't be afraid of the microwave.  Contrary to popular belief, microwaves don't blast food with nutrient-killing rays, but rather they heat up the water molecules inside, allowing you to cook veg with minimal exposure to heat.

5.  Boiling or steaming vegetables will cause the nutrients to leach into the liquid - so get the full nutritional benefit by incorporating the liquid into your meal.  For example, when you make a roast, retain the water from your boiled veg and mix it with gravy granules.


HAHA yes i know i'm a dick but they're starting to show!