Summer Bodies……Only 65 days to SUMMER! Have you started your bikini body exercise plan? NO…? Well, it’s not too late! Start by writing down your goals and your time frame. Then, write a plan on how you are going to reach your goals. Plan your start date, your finishing date, the days that you can exercise and your daily food intake. PLANNING is the key! Good Luck! Nat
PALEO RECIPE BOOK The best diet you can eat to be in great shape, lose weight easily, sleep like a baby and have more energy than the energiser bunny is the diet provided by mother nature that we’ve been eating for millions of years in nature. Sounds simple enough? Would you like to spend less time thinking about food and more time just enjoying a healthy and vibrant life? Do you get bored about the food, feel like you eat the same things over and over again or experience intense cravings? Would it be great to get a collection of easy recipes that you can always rely on for your health? A brand new cookbook filled with more than 370 Paleo recipes. The recipes and instructions are dead simple and cooking tasty meals will be a breeze with it. No cooking skills needed. Grains like wheat, corn, oats, … Vegetable oils and margarines Legumes like soy, peanuts, lentils, … Sodas, sugar, fruit juices, … Dairy products Processed food and preservatives Meat: Beef, pork, chicken, bison, … Eggs: Omelettes, Frittatas, … Fish: Salmon, sardines, trout, … Fruits and vegetables: Berries, spinach, beets, … Shellfish and seafood: Mussels, scallops, shrimps, … Good fats: coconut oil, tallow, clarified butter, olive oil… Nuts: almonds, macadamia, walnuts… http://get.paleorecipebook.com/a2 FEEL FREE TO SEND ME YOUR VIEWS ON THE PALEO DIET
H.I.I.T is the way to train High Intensity Interval Training (HIIT) can include exercises you already know or new ones. The difference between HIIT and a regular workout is that HIIT alternates between periods of intense activity and periods of low activity or even rest. With a regular workout you’d get sustained effort throughout the entire process. Not just time-effective But how would the HIIT approach help you more than the classic workout? One of the most important benefits of HIIT is that it’s highly efficient, which makes it perfect for people with busy schedules. HIIT It might hurt a bit, but it’s worth it! Researchers are strongly backing up the benefits of HIIT training as it can help you burn more fat than a regular, lengthier workout. Through the high-bursts of intense effort you’ll maximize the quantity of oxygen (VO2 MAX) used by your body during exercise. After your body got in the VO2 MAX area, it will continue to consume oxygen for hours after the workout. HIIT training also boosts your metabolism for as long as 48 hours after your training routine has ended having a longer, more powerful effect than you’d get from a regular workout. HIIT also helps you gain lean muscle mass easier. Gets you into shape faster Another great thing about HIIT, is you can increase your fitness level faster that using the classic, sustained effort type of workout. It’s great for people that are trying to quickly get back into shape, as well as for individuals that are already active but fell they’ve reached a plateau. Keeps your heart healthy What happens during the high intensity time intervals is that your heart gets pushed to maximum (or close) effort, something most of us are not getting at all. A 2006 study proved that after 8 weeks of short-term sprint interval training the subjects were able to bicycle 2x longer than before the study, while keeping the same pace. One of the most versatile forms of training Because pretty much any form of exercise can be incorporated into a HIIT routine you can still do your favourite types of workouts. Anything from running, cycling, swimming, climbing, rowing and CrossFit training to weight-lifting and body weight exercises you can do at home. A few interval training methods Tabata : 3 minute warm-up; 8x 20 seconds high-intensity/10 seconds rest. Total time: 4 minutes Varied : 3 minute warm-up; 12x 60 seconds high-intensity/75 seconds low-intensity. Total time: 27 minutes Mix it up: 5 minute warm-up; 8-rep weight training sets/1-2 minute of cardio exercise, repeated for up to 45 minutes. Start H.I.I.T’ing today!
Seafood, Fennel And Saffron Chowder Ingredients 1 teaspoon olive oil?1 onion, chopped?1 small fennel bulb, thinly sliced, tips reserved?2 cloves garlic, crushed?Pinch of saffron threads?Dash of Tabasco sauce?2 x 400 g cans reduced-salt chopped tomatoes?8 green (raw) prawns, peeled and deveined, tails intact?8 mussels, scrubbed and beards removed?200g firm white fish, cubed?200g salmon, cubed Method Prep Time: 20 minutes ?Cooking Time: 25 minutes ?Serves: 4 Heat the oil in a large saucepan over medium heat. Cook the onion, fennel and garlic for 5 minutes, or until soft but not coloured. Add the saffron and Tabasco and stir to combine. Add the tomatoes and 1 cup of water and bring to the boil. Reduce the heat to low and simmer for 15 minutes, or until the soup has thickened slightly.??Add the prawns, mussels, fish and salmon to the pan and simmer for 3–5 minutes, or until the prawns and fish are cooked and the mussels have opened. Discard any mussels that do not open. Season well with pepper. Ladle into serving bowls and just before serving top with the reserved fennel tips. Nutrition Information Energy: 1134 kj 284 cal Fat: 7.6 g Saturated fat: 1.6 g Carbohydrates: 11.2 g Protein: 37 g Sugars: 9.3 g Fibre: 3.3 g
Equipment Used For Core Strength Training Equipment that are genuinely useful for strengthening the core region Medicine Balls Stability Balls
Core Strength Training For Reducing Back Problems & Injuries Weak or poorly controlled core muscles have been associated with low back pain (3,4). The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk. Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body. The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine
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For all of you running in the city to surf, make you sure keep yourself well hydrated this week and remember to carb up….yummy pasta is on the menu!!