ASFIT Personal Training And Lifestyle Coaching in Gold Coast, Queensland | Coach

ASFIT Personal Training And Lifestyle Coaching

Locality: Gold Coast, Queensland

Phone: +61 404 081 410

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25.01.2022 Hello, I love you It’s no secret that sunset is my favourite time of the day . For me it’s a time of reflection and a de-brief from that day. As I am watching the sun go down, I do two things. Firstly, I visualise whatever happened during the day, going down with it. A time to say good-bye to the troubles, pressures, worries or stress that I might still be carrying. Secondly, I reflect on the best parts of the day, the conversations, the moments, the beauty, and I expre...ss my gratitude . Your #motivatedtomove challenge for today is to practice the way of letting go with the sunset. Then, remember what made you smile, laugh and feel good. By the time the sun goes down you are in a state of bliss . I would love to see photos of the sunset from your part of the world today .

25.01.2022 ASFIT4Life specialise in optimising your nutrition to maximise your health and quality of life. Your individual needs and lifestyle are catered for to make sure you enjoy what you eat and it’s easy. Book in for a Nutrition Consultation, so we can start you feeling better and healthier!... Email [email protected] Phone 0404081410

25.01.2022 S A D D L E P O S E This is one of my favourite poses in YIN! It's rejuvenating for the legs and especially helpful and beneficial to people who work on their feet all day, or for athletes. It targets the sacro-lumbar region, the kidneys, and the ligaments along the spine. It also stretches the hip flexors and the quadriceps. Saddle pose is very therapeutic, but it can also be intense and may therefore not be suitable for every body in this full expression. In my ...classes, I provide many different modifications to this pose, that will be accessible and feel fabulous in your body. NOTE: Do not do the full Saddle Pose if you have any spinal injuries or disc issues. Always listen to your body if it does not feel right, come out. Come and practice with me on Saturday and Sunday at 9am on Zoom or at my private Yoga Studio in Varsity Lakes. See more

24.01.2022 If you had an hour to exercise, what would you do? If you are not sure, here is an idea! Your #motivatedtomove challenge for today is to do 60 minutes of CARDIO . This includes running, walking, rowing, riding, swimming, HIIT, boxing, plus anything else that gets your heart rate up for a extended period of time.... It's always great to know WHY you need to exercise and these are the benefits you will receive from this hour of cardio . It will help you to lose weight by expending calories. It will lower your blood pressure and improve your cholesterol and triglyceride levels. It will improve your insulin sensitivity and reduces the risk of diabetes. It will heighten your mood by releasing endorphins. It will reduce your risk of heart attack, stroke and cancer. It will strengthen your heart. It will increase your stamina and increases your energy level. It will boost your immune system so that you get sick less often. It will keep your mind strong. It will prolong your life. I am giving away 3 FREE Outdoor Bootcamp Sessions for anyone who sends me a photo of themselves doing cardio today! Go FOR It !

24.01.2022 LET’S TALK ABOUT ZINC ! Zinc is an essential mineral that we need for many reasons. It supports your healthy immune system.... It is necessary to synthesize DNA. It is essential for wound healing. It supports the healthy growth and development of the body during adolescence, childhood and pregnancy. Zinc is found in red meat, oysters, seafood, whole grains, fortified cereals, beans, turnips, peas, oats, peanuts, almonds, pumpkin seeds, ginger root, pecan nuts, hemp, tahini, wild rice, tofu, lentils, wheat germ. It is important to note that the absorption of zinc can be decreased by an element called phytate, which is found in some breads, cereals and legumes. A zinc deficiency can be identified by: growth retardation (especially in children) diarrhea hair loss loss of appetite eye and skin lesions white spots on the fingernails You should always consult with your doctor if you are suffering from any or a combination of these symptoms and have blood tests done before you start taking any supplements. Try this delicious recipe of LENTIL DAHL for dinner tonight, which is VERY high in Zinc! Ingredients 1 tablespoon olive oil 1 cup onion 2 cloves garlic 1 tablespoon fresh ginger 4 cups water (or vegetable broth) 1 cup dried red lentils (rinsed) 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric 1/4 teaspoon ground cardamom 1/4 teaspoon ground cinnamon 1/4 teaspoon cayenne pepper 2 tablespoons tomato paste Toasted pumpkin seeds to sprinkle on top Cooked brown rice Directions In a medium pot, heat the oil over medium heat. Once the oil is hot, add the onion, garlic, and ginger. Cook, stirring often, until the chopped onion is translucent, about 6 minutes. Stirring constantly, add the water or broth, lentils, spices, and salt. Bring to a low boil, then turn down the heat to low, cover and let the soup simmer for about 20 minutes, or until lentils are very tender. Stir in the tomato paste until well combined. Cook several minutes more, or until the soup is desired temperature and consistency, adding more water to the dahl if needed. Serve hot with rice and garnish with toasted sesame seeds.

24.01.2022 Does anyone else still love mashed potato as an adult . Generally, it’s a pretty healthy side dish, if you use the good stuff! Here is my yummy version, with cauliflower. ... Don’t get too hooked up on whether potato is good or bad for you. Remember, it’s all about PORTION SIZE and what you serve with it . INGREDIENTS 1 medium head white cauliflower, 1 tablespoon olive oil, 3 garlic cloves, 2 medium white potatoes, 1 leek, 2 tablespoons nutritional yeast, 1 cup unsweetened soy or nut milk, 2 tablespoons chopped fresh chives, 1 teaspoon chopped fresh thyme, 1/2 teaspoon ground sea salt, 1/4 teaspoon freshly ground black pepper, INSTRUCTIONS To begin, fill a large pot with water and bring to a boil over medium-high heat. Once boiling, add the cauliflower and potatoes and boil for 10-15 minutes or until soft. Drain and leave the cooked cauliflower sitting in a colander in the sink to let any steam escape (note: this helps the puree to be smoother and not mushy). Meanwhile, heat a medium fry pan with or without or olive oil. Add the minced garlic and finely chopped leeks and cook for about 3-4 minutes or until the leeks are tender, stirring occasionally. Add to a food processor. Then add the nutritional yeast, milk, chives, thyme, salt, and pepper. Once the cauliflower has let out all the steam, add to the food processor. Starting on low power, start blending and increase speed until creamy. Mash the potatoes and stir in with the cauliflower mixture. Taste and add salt, pepper, or additional nutritional yeast as desired. Serve with a lean source of protein, some greens and you’ve just added another day to your life! Buon Appetito

24.01.2022 HOW MUCH PROTEIN DO YOU NEED ? I am sure you know that protein is important, but do you know what foods contain it and how much you need? Protein is one of the three major macronutrients that make up your diet and is essential for health. It plays many roles including:... Transporting molecules through the body. Helping repair cells and make new ones. Protecting the body from viruses and bacteria. Promoting proper muscle growth and development. It isn’t hard to find, since protein is naturally found in many nutritious foods, many of which are likely already part of your regular diet. Plant Based proteins include tofu, legumes, seeds, nuts, tempeh, soy milk, nut butters, nut milks (almond, cashew), pulses, oatmeal, quinoa. Animal Based proteins include meat, chicken, fish, eggs, yoghurt, milk, cheese. The RDI (the amount to meet the nutritional needs of almost all healthy people) is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, these recommendations may change depending on age, fitness/weight goals, exercise habits and health. Generally, the easiest way to make sure you are eating enough protein, is to include a food source at every meal. Which is your #motivatedtomove challenge for today! Here is a delicious recipe for Pesto Lasagne that will give you an idea for dinner. You will find on my website. YUM !

23.01.2022 T a C o T u E s D a Y Do you know that just one day a week of eating MEAT-FREE can help slow climate change, conserve natural resources and improve your health . Eating more meals from a plant-based diet can also reduce your risk of heart disease, cancer and stroke. Today’s #motivatedtomove challenge is to eat MEAT-FREE! ... Now before you start feeling hungry, there is SO MUCH you can still eat. Simply replace your meat options with legumes, tofu, felafel, seeds, nuts , tempeh, vegetable burgers and any other source of plant-based protein. If you would like more recipe ideas, click on the link in my bio. Or try this yummy version for TACO TUESDAY! All I have done is replaced the meat mince with a mixture of lentils, fresh tomatoes, salsa, herbs and spices. Omgoodness . I would love to see photos of your own variations with plant-based fillings! The first three photos posted here will receive a free Zoom Yoga class .

23.01.2022 ARE YOU EATING TOO MANY UNHEALTHY PROCESSED FOODS ? Firstly, a processed food is any food that has been altered in some way during preparation. This can include washing, chopping, pasteurising, freezing, fermenting, packaging and cooking. So, not all ‘processed foods’ are unhealthy. Healthy examples are low sodium canned foods (baked beans), frozen vegetables, low sugar cereals, unsweetened milks, unflavoured rice cakes, nut butters, frozen fruits.... Unhealthy processed foods are the ones that have added ingredients like salt, sugar, additives, colors and preservatives that make them look different and extend shelf life. They are full of cheap ingredients, low in nutrients, vitamins and high in unhealthy fats. Consuming these types of food can lead to malnutrition, disease and ill-health. How do you know which processed foods to avoid? Get savvy with reading nutrition labels, looking at the ingredients list to see what is in the product. Check to see that Sodium (less than 150mg per serve Sugar (less than 6g per serve) Trans Fat (less than 0g per serve) For today’s #motivatedtomove challenge go through your kitchen (again) and see if any of these foods are hiding there . Sugary drinks (including sugar-free), frozen pizzas, sweetened breakfast cereals, pastries, biscuits, cakes, muffins, potato chips, frozen pre-cooked meals, chocolates, ice-cream, ‘gluten-free’ foods, ‘low-fat/low-carb’ foods, processed meats (bacon, salami, sausage), take-away foods, processed cheeses. Remember, a ‘little’ is ok, but if these types of food are forming the basis of your daily nutrition, it is not a healthy diet. And if you are trying to lose weight, it could be affecting your results. If you are not sure about any of the foods you are eating, let me know and I can help you .

22.01.2022 These sessions are aimed to improve running technique, fitness and speed. They are open for 7-15 year olds. Sessions are held at Varsity Lakes Primary School. There are only two spots left as sessions are limited to numbers of 9. If you are interested please phone me on the number attached. Have a great day .

20.01.2022 Take a few minutes to breathe and stretch today . Your #motivatedtomove challenge is a relaxing YIN yoga practice, that will help stretch your lower back a...nd hips. This is a very gentle class that anyone can do. The essence of Yin Yoga is to hold poses for a short period of time, in stillness. This relaxes the central nervous system, rests the body, nourishes your internal organs and calms the mind. So, roll out your mat and let’s begin .

19.01.2022 Private Outdoor Studio Come and join me for your Yoga practice in a truly peaceful environment, surrounded by nature. Saturdays @ 9am... Sundays @ 9am Class numbers are limited to 7, so bookings are required. You need to bring your own mat and any props. For more information please contact Amanda on 0404081410. Shanti Shanti Shanti

17.01.2022 Join us for our OUTDOOR Group Fitness Classes in Varsity Lakes COVID19 restrictions have been lifted starting from TOMORROW, 1st JUNE, so we can have a capacity of 20 people now! Wednesday 9am Strength Circuit ... Friday 9am Cardio HIIT Circuit Location: Cezaire Avenue Park, Azzura Island, Varsity Lakes A 24hr cancellation policy applies to all classes. Bookings made via TEXT, 0404081410. Children are welcome, but must be kept under your supervision.

17.01.2022 Put your hands up if you love the sound of POP when the sparkling is opened? I would be lying if my hand, maybe both, didn’t go up ! I really do enjoy a glass of bubbles or red with dinner, but it’s not every day. Why? Because it is not healthy and there are many adverse side affects including physical , emotional and financial. But I know, that you know that.... I know that you know that as soon as alcohol enters your stomach your body goes into overdrive to get rid of the poison. Your heart rate goes up, blood pressure rises and your liver is working overtime to remove the alcohol from your blood. I know that you know that when you alcohol is in your body, you stop metabolising the Protein, Carbohydrates and Fats. This means that removing (metabolising) the alcohol is the ONLY priority and everything else you eat goes to fat storage. So, you can eat a healthy salad with fish for dinner, but the glasses of wine you drink with it will stop you absorbing essential nutrients (iron, calcium, b12). I know that you know that drinking alcohol on a regular bases is one of the main reasons you will struggle to lose weight . Your #motivatedtomove challenge for today is to check in with your weight loss goals and your alcohol consumption. Is it easy for you to go a night without a drink? Let’s try it out tonight !

17.01.2022 There are some things that shouldn’t be put in my hands and high-powered garden tools are one of them . I underestimated the power in this thing....it nearly threw me over the other side of the backyard . By the time I had finished, I felt like I had done a workout! I like to do be able to do physical work like this around the house so I keep my body strong. I don’t train in the gym these days for sport or aesthetic appearances, I train to be able to move, stay injury f...ree and mobile . Everyone should be doing some form of strength training, 2-4 days a week. It helps to build muscle strength and muscle mass and preserve bone density. It also has the ability to combat weakness, fragility and reduce the risk of osteoporosis . Your #motivatedtomove challenge for today is to do these 5 body weight exercises to test your strength. The best part is you don’t need a gym or any equipment. See if you can do 10 to 15 repetitions, SLOW, with ROM. Squats Push Ups Tricep Dips Calf Raises Hover You are also welcome to book in to tonight's ZOOM class at 5.30pm, where I can guide you through safe technique for a full body workout. Text 0404081410 for more details and your link . Go for it!

16.01.2022 DID YOU KNOW? The reason we have teeth is to CHEW our food so that it gets broken down into smaller pieces which are easier to digest. Chewing allows your body to extract the greatest possible amount of nutrients from the food you eat. ... One common piece of advice is to chew your food an estimated 32 times before swallowing. The goal of chewing is to break down your food so it loses texture and improves digestion. On average, it takes most people 3-5 minutes to eat a meal. It should take about 15-20 minutes. The faster you eat, the more food you will tend to eat. Chewing your food many times at a slower pace can reduce your overall food intake. Your #motivatedtomove challenge for today is to set (or look at the clock) and see how long it takes you to eat your dinner. Remember, nobody likes to eat with a vacuum cleaner .

16.01.2022 DID YOU KNOW THAT YOUR BUTT IS THE STRONGEST MUSCLE IN YOUR BODY ? These muscles, known as GLUTEALS, important for proper pelvic alignment, supporting the lower back and preventing knee injuries. They are also capable of producing great explosive and dynamic strength, in particular for sports that include running, weightlifting and jumping. Signs that your glutes may be weak are:... soreness or tightness in the buttocks. pain or soreness in the hips. tight hip flexors. low-back pain. tight hamstrings. knee pain. pelvic pain or instability. Your #motivatedtomove challenge for today is to do this 6 minute Pilates workout that will help get these muscles working properly. You can watch it on my Instagram page (amandascottasfit4life). DISCLAIMER: Yes, it’s meant to burn .

14.01.2022 YOGA FOR BACK PAIN If you’re dealing with back pain, you may feel like there is nothing you can do that doesn’t hurt. It can leave you immobile and feeling d...espondent. The frustrating part is that you may have tried many different types of therapies, but you still can’t get any relief. I FEEL YOU! When I was 18, I fractured my spine in a bike riding accident. I was told I would never run again and possibly have pain for the rest of my life. It took some time to rehabilitate, but through consistent practice of Yoga (and Pilates), I did heal my spine. And I ran at a competitive level for over 15 years! Yoga can help you gain more awareness of your body and treat not only back pain but the emotional stress that accompanies it. This will help you notice where you’re holding tension and calm the mind. Your #motivatedtomove challenge today is this 8 minute video. We hold two YIN poses to help relax and gently stretch the spine. Each pose is held for about 3 minutes, in stillness, breathing slowly and deeply . Let’s roll out your mat and let’s begin. NB: If you have any major (acute) back injuries, bulging or compression of discs, it is recommended you get medical advice before doing this video.

14.01.2022 W A T E R About 70% of the Earth’s surface is covered in water and coincidentally, 60% of your body weight is made up of it too. We love to swim in in, bath... in it, look at it, but do we like to drink it? Water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for tissues in the ears, nose and mouth. Lack of water can lead to dehydration that can drain your energy and make you tired. It is estimated that men need roughly about 3 litres and women is about 2.2 litres a day. You may need to modify your total fluid intake depending the following factors. If you exercise you need to drink extra water to compensate for the fluid loss. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. When you have fever, vomiting or diarrhea, your body loses additional fluids. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Your #motivatedtomove challenge for today is to keep a diary of how much water you drink. Unlike food where we can underestimate, with water, we tend to overestimate how much we drink. Fill a 2 litre water bottle up at the start of the day and pour from that, refilling when you need to. I would love to know how much you drink each day!

14.01.2022 Tom Yum Soup is my answer to boosting the immune system and help to fight off cold and flu viruses. I’ve got it all in here tonight with lemongrass, chilli, fresh lime, garlic, coriander, tomatoes, ginger, basil, tofu, bok choy....and a few other flavours. Yum . How do you boost your immunity the natural way?

13.01.2022 Put your hand up if you love a little shake of salt over your meals? Now keep your hand up if you eat really healthy but can't seem to lose weight, feel bloated in the stomach after you eat or suffer from fluid retention . I think I know how to help! Your #motivatedtomove challenge for today is to calculate how much salt you are consuming. The RDI (recommended daily intake) is 920-1200mg, depending on a range of individual factors and health conditions.... The effects of too much salt in the diet include: FLUID RETENTION and WEIGHT GAIN. It causes the body to excrete CALCIUM and increases the risk of OSTEOPOROSIS. It increases BLOOD PRESSUE which increases rish of HEART DISEASE and STROKE. Salt is one of the main ingredients in a lot of the foods we eat, so it’s not really necessary to add the salt shaker. To know how much you are consuming daily, READ the nutrition labels of packaged foods you are eating. Here is a list of some of our favourites: Soy Sauce: 1 tsp = 300-450mg Fish Sauce: 1 tsp = 400mg Vegemite: 1 tsp = 170mg Packet Soup: 1 cup = 1100mg Canned Soup: 1 cup = 900mg Curry Pastes: = 650mg Bottled Pasta Sauce = 600mg Cracker Biscuits = 200mg Soda Water: 1 cup = 200mg Salt: 1 tsp = 2300mg Bread: 1 slice = 60-500g Start reducing your intake by buying low salt products, using spices and herbs to flavour meals and adjusting your taste buds back to tasting food without it. If you reduce your salt intake for 7 days, I guarantee you will notice a difference .

13.01.2022 S W E E T PO T A T O Did you know that one cup of baked sweet potato provides nearly half of your daily vitamin C needs? The same portion also supplies 400%(!) of your recommended daily intake of vitamin A. Both nutrients are vital for supporting immune function, which is especially important during cold and flu season. Vitamin A is also key for maintaining healthy skin, vision, and organ function. Try this delicious recipe that is definitely a party pleaser and only has 5... ingredients ! Ingredients 2 medium sweet potatoes, peeled, 2 cups of cooked chickpeas, 1 tbsp of tahini, 1 tbsp of Cajun spice mix, fresh coriander, 1 ripe avocado, a squeeze of fresh lime Directions Start by steaming the sweet potatoes for around 10 minutes, or until soft and completely mashable. . Whilst you’re steaming the sweet potatoes, place the chickpeas, tahini and Cajun spice into a food processor and blend until smooth. . Combine this mix with the sweet potatoes once cooked and mash everything together until smooth. Add the fresh coriander and season generously with salt and pepper. . Make patties in your hands and place into a hot pan with a little olive oil, allow to brown on each side before placing into the oven (on around 180) for a final 10 minutes. . Once cooked, assemble on a bed of coleslaw, stacked up on top of each other with the smashed avocado on top. Squeeze over a touch of lime juice for a light, zesty finish.

13.01.2022 ASFIT OUTDOOR Group Fitness Classes These sessions are for all levels of fitness! Wednesday 9am Strength Circuit ... Friday 9am Cardio HIIT Circuit Location: Cezaire Avenue Park, Azzura Island, Varsity Lakes. Cost: $20 for both classes or $15 for one class. Bookings: 0404081410. Children are welcome, but must be kept under your supervision. Come and have some fun !

11.01.2022 Hey ! From today, I will no longer be posting content for my business on this Page. I’ve decided to simplify things and only use Instagram and my personal Facebook page. Regular posts on health and fitness will continue on these two platforms to keep you motivated, inspired and educated with your goals. If you would like to contact me directly for Personal Training, Yoga, Nutrition Coaching and Group Fitness Classes, please use any of the details below. ... Instagram: amandascottasfit4life Facebook And Messenger: Amanda Scott Email : [email protected] Phone : 0404081410 Website: asfitsports.com.au Amanda

11.01.2022 If I could have scripted my life, I would not change a thing . It has been a kaleidoscope of experiences that have shown me it is possible to heal, grow an...d thrive. In fact, I look back now and feel incredibly blessed. While I couldn’t control most of the events, I have been able to control my REACTIONS, and inevitably, my future. Through my life experiences, my intention is to inspire YOU to see that you have the strength to overcome your challenges as well . #MOTIVATEDTOMOVE IN MAY was designed to help you change the way you think. When you train your mind (as well as your body), you become more resilient and see challenges as opportunities. Through the practices of Yoga and Meditation you learn to sit with things a little longer before reacting to them. Stillness allows your mind to quieten, open, be more rational and clear in thought. You change the way you THINK. The truth is, if you want the rest of your life to be different, you must start thinking differently and acting differently. So YOUR last #motivatedtomove challenge is to write down what you want the next chapter of your life to read. Give your story a TITLE. This is a goal-setting tool for creating a clear vision for your future. It’s never too late and you are never too old. Be the author of your life, not just the narrator of your past. Thank you to everyone who participated in the #motivatedtomove challenge. I am not here to tell you anything you don’t already know. I’m here to remind you that you have everything you need right inside of you .

09.01.2022 DID YOU KNOW THAT YOUR HORMONES COULD BE PREVENTING YOU FROM LOSING WEIGHT? If you are eating healthy and exercising regularly, but still not getting the results you want, it might be a good time to get your hormone levels checked. In particular, CORTISOL, which is a stress hormone that is released by the adrenal glands. It can help control blood sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation. ... However, when cortisol levels are too high for too long, this hormone can hurt you more than it helps. SYMPTOMS OF HIGH CORTISOL LEVELS INCLUDE: high blood pressure. a flushed face. muscle weakness. increased thirst. urinating more frequently. changes in mood, such as feeling irritable or low. rapid weight gain in the face and abdomen. Before you diagnose yourself, please see your doctor and get a blood test to have your levels checked. HERE ARE SOME NATURAL WAYS TO LOWER CORTISOL LEVELS: Lowering stress. Eating a good diet. Sleeping well. Trying relaxation techniques like meditation and yoga. Taking up a hobby. Learning to unwind. Laughing and having fun. Exercising. Keep your hormones happy

09.01.2022 WHAT WE NEED IS A GOOD HEART, A DISCIPLINED MIND AND A HEALTHY BODY ... Practice, Practice, Practice. Who wants to join me this week ? Sunday 9.15am VINYASA YOGA @ World Gym Burleigh 10.30am YIN YOGA @ EMFPC Robina Monday 6.00am VINYASA YOGA @ ASFIT4Life Yoga Studio (ZOOM) 9.00am POWER PILATES (BARRE) @ ASFIT4Life Yoga Studio Tuesday 10.00am PILATES BARRE/STRETCH @ EMFPC Robina 12.00pm PILATES @ World Gym Australia (ONLINE) 6.00pm VINYASA YOGA @ EMFPC Robina Wednesday 6.00am VINYASA YOGA @ ASFIT4Life Yoga Studio (ZOOM) 9.00am OUTDOOR STRENGTH SESSION @ Varsity Lakes Thursday 8.30am ABT @ World Gym Burleigh 5.30pm YIN YOGA @ ASFIT4Life Yoga Studio (Live And Zoom) Friday 9.00am OUTDOOR CARDIO HIIT SESSION @ Varsity Lakes Saturday 9.15am VINYIN YOGA @ ASFIT4Life Yoga Studio (Live And Zoom) Bookings are essential for all classes as COVID-19 restrictions still limit numbers. If you are booked into a class and can't make it, please cancel your place via the online portal. We have waiting lists for most classes, so someone would love to take your place. Bookings for ASFIT4LIFE Private classes are to be made at 0404081410. OM

08.01.2022 LET'S TALK ABOUT B12 ! Are you getting enough of it? Vitamin B12, plays an essential role in the production of your red blood cells and DNA, as well as the proper functioning of your nervous system.... You’re at risk of deficiency if you don’t get enough from your diet or aren’t able to absorb enough from the food you eat. Common symptoms include: pale skin, weakness and fatigue, sensations of pins and needles, mouth ulcers, disturbed vision, breathlessness and dizziness. Vitamin B12 is naturally found in animal foods, including meats, fish, poultry, eggs and dairy. However, it can also be found efficiently in a plant-based diet. Products fortified with B12 (cereals, breads), tofu, soy milk, tempeh, soy beans, nutritional yeast, plant-based yoghurts. Before you take any supplements, make sure you get a blood-test first to confirm your symptoms. Then, start to include the foods above (EVERY SINGLE DAY) into your diet. I have eaten a plant-based diet for over 22 years and never needed to take B12 supplements. Here is a delicious recipe for you that is high in B12. Actually, all of my recipes here are high in B12 so you have heaps to choose from. CASHEW AND TEMPEH STIR-FRY 5 oz carrot (grated) cup cashew nuts 1 medium celery (chopped) 1 cup frozen green peas (defrost) 1 medium onion (diced) 3 oranges (juice) pineapple (diced) 2 tbsps soy sauce 10 oz tempeh (diced) 1 tablespoon olive oil For the Rice 1 cup brown rice 2 cups water Directions Boil the rice in a big pot of water for about 30 minutes until soft. Preheat the oven to 300 F (150 degrees) and roast the cashew nuts for 3-5 minutes. Use a large fry-pan and heat the oil up and add the onion and tempeh, fry for about 10 minutes until tempeh is slightly golden and the onions are soft. After 10 minutes add the carrot, celery, pineapple and peas and fry for another 5 minutes. Add the liquids and the cashew nuts and mix everything well with the rice before serving. Enjoy

08.01.2022 HAVE YOU HEARD THE NEWS? This week, the COVID19 restrictions have been lifted for Personal Trainers and we can start back with Outdoor Group Fitness and Yoga Classes . While this is super exciting for many, I know some of you actually love the fact that you can workout with me from home. I do too! ... I’ve loved reconnecting with old clients and friends from all over the world...Italy, Germany, Sunshine Coast, Melbourne and America! So, I’m going to continue to offer both LIVE ZOOM and OUTDOOR sessions together (if I can master my technological inadequacies) . I will keep this going for the month until the next round of restrictions are announced. The Outdoor Classes are in all located in Varsity Lakes. There are only 9 spots available in each class so bookings are required and can be made by texting 0404081410 . TUESDAY 12th 5.30pm Vinyasa Yoga Zoom WEDNESDAY 13th 9.00am Strength Training 5.30pm P O W E R Pilates Zoom THURSDAY 14th 5.30pm YIN Yoga Zoom FRIDAY 15th 9.00am CARDIO HIIT Outdoor And Zoom SATURDAY 16th 9.00am Yin Yoga Outdoor And Zoom SUNDAY 17th 9.00am Vinyasa Yoga Outdoor And Zoom MONDAY 18th 6.15am Vinyasa Yoga Outdoor And Zoom 5.30pm Strength Training Zoom It’s time to get motivated to move

08.01.2022 YOGA FOR HAMSTRINGS For your #motivatedtomove challenge today, here is a 13 minute Yin yoga class that will help loosen the hamstrings and lower back. Spo...rts that involve a lot of sprinting or stop-and-start movement, like basketball, soccer, tennis, and running may cause tightness in your hamstrings. Dehydration, sitting for long periods of time and resisting change , can also create tightness down the back of the legs. Remember, YIN is all about keeping still for a short period of time, breathing slowly and deeply and not pushing the body to over-stretch. This video complements the Yin yoga class I posted last week for stretching the hips . Doing both videos together is just DELICIOUS. So, come and sit with me now, breathe a little slower and become more flexible in your approach to life . NB: If you have pre-existing lower back pain/injuries, these poses may not be suitable for you.

05.01.2022 ASFIT4Life PRIVATE Personal Training And Yoga Studio . Do you find it hard to get fit on your own? Do you love training with other people? Then come and train with us at my exclusive studio in Varsity Lakes. ... Whether you're a beginner in need of a lifestyle change or need some new challenges with your fitness, I will give you the best tools, guidance and ongoing support to ensure you achieve your goals. The Group Fitness classes are only small in numbers, so that you still get the personal attention you need while training. Here is the current timetable of classes including Zoom, Studio and Outdoor classes. If you would like more information: EMAIL [email protected] PHONE 0404081410

05.01.2022 ARE YOU GETTING ENOUGH SLEEP A good night’s sleep is just as important for your health as eating healthy and exercising. Lack of sleep is associated with an increased risk of weight gain and obesity in both children and adults.... Poor sleep affects hormones that regulate appetite so it can result in the consumption of more calories. Lack of sleep has been shown to impair brain function, reducing concentration, memory and cognition. Adequate sleep enhances sports performance. Sleeping less than 78 hours per night is linked to an increased risk of heart disease, stroke and Type 2 diabetes. Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder. Adequate sleep can improve your immune function and help fight diseases. Lack of sleep can have a major effect on inflammation in the body. Recovery from injuries is prolonged. Your #motivatedtomove challenge for today is to aim for 7-8 hours of sleep .

05.01.2022 ASFITKIDS Running Squad This program focuses on developing good running technique, speed, agility, reactivity and fitness. These sessions will help to improve children’s body movement and body awareness, coordination, and balance. ... The next round of 4 weeks starts on the 15th June. You can book one or both days each week. Days: Monday and Thursdays Dates: 15th June Until 9th July Time: 4pm-5pm Location: Varsity Lakes Primary School Cost: $40 for 4 sessions For bookings 0404081410

04.01.2022 If you’re trying to lose or maintain weight, should you weigh yourself on the scales ? Mmmthat is hard question to answer! ... It all depends on your goals and your relationship with numbers. The key to weighing yourself is to not get obsessed with the number on the scales. Sometimes weighing yourself can have a negative impact on self-esteem . As a PT, I used to weigh my clients regularly, until I realised it was not leading to a long term healthy relationship with food, training or me. Clients would cancel sessions if it was assessment day, or they would starve themselves just so they weighed less on the scales. And then it would be the ground-hog argument that my scales were WRONG and weighed heavier than theirs, even though they were the same scales they weighed on last time . We still need some form of accountability, so I use the scales occasionally, but this is coupled with other forms of assessment. At the end of the day, we know when we have been eating too much or not doing enough exercise. We don’t need a set of scales to tell us this! The bottom line is, if you are getting on the scales more than once a day, and if seeing a certain number puts you in a negative frame of mind, mood, then it’s probably time to find another way. Watch this short video to see what your #motivatedtomove challenge is for today !

03.01.2022 GOOD MORNING . Who else gets excited with a freshly brewed coffee? I often get asked, Is coffee bad for you?. That answer depends on so many factors, like how much you drink, what you put in it (milk, sugar) and how your body metabolises it? ... Like so many foods and drinks, too much coffee can cause problems, especially in the digestive tract. It can also lead to jitteriness, anxiety, heart palpitations and even exacerbated panic attacks. If you are sensitive to caffeine and tend to become overstimulated, or find it hard to sleep you may want to reduce the amount you drink. Personally, I can have a cup of coffee and go straight to sleep, so it is not an issue for me. But, for others, it could keep them wide awake all night! The good news is, that studies have shown that for most healthy adults, drinking up to four cups of coffee per day is safe . I also believe that the quality of the coffee you drink is important. I grind my own beans (of course ) and have a coffee machine so I know I’m getting the good stuff. For weight loss, the important question is what you drink it with (milk, sugar, cream) and perhaps a piece of cake or biscuit? It’s all of these processed extras that will stop you from achieving your goals and could be harming your health as well. How many coffees do you drink a day? Your #motivatedtomove challenge is to add up all the coffees you drink each day and work out if it is holding you back from getting the results you want !

03.01.2022 CAN YOU EAT AS MUCH FOOD AS YOU LIKE IF IT’S HEALTHY ? That’s a very good question! It’s no secret, that to lose weight, you need to burn more calories than you consume, which inevitably means one thing: PORTION CONTROL. Before you give it all up, that doesn’t mean you have to eat tiny portions of everything. But it does mean you need to be MINDFUL of portion sizes, so that you eat foods in a healthy, balanced way.... The fact is, the more we are served at meals and snacks, the more we usually eat. So, if you are trying to lose weight, the obvious solution is to reduce the amount of food you put on your plate! Which is your #motivatedtomove challenge for today . I get my Personal Training clients to send me photos of their meals, so that I can check their balance of macros and portion sizes. This is a great way to give them immediate feeback so that they learn the skill in portion control. Everyone's metabolism, goals and exercise levels are different, so in order to meet your specific weight loss goals you'll need to see a dietitian or nutritionist or ME .

02.01.2022 Can anyone guess which vegetable I used to make these noodles? It was the first time I used SWEET POTATO and omgoodness it was a winner . One of my favourite dishes is yellow curry, so for a change of flavour I used these noodles last night. They can also replace pasta, rice or noodles in any type of dish. ... You can get this particular curry recipe on my website, www.asfitsports.com.au.