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24.01.2022 The next superfood I'm going to talk about is: QUINOA Here are 7 great reasons to add this pseudo grain into your diet: 1. Quinoa is antioxidant rich.... Quinoa contains the antioxidant phytonutrients quercetin and kaempferol. Additionally, quinoa has a great deal of anti-inflammatory phytonutrients as well. This can promote tissue growth and aide in tissue repair as well as fight off disease and infection. 2. Quinoa is high in protein. Unlike many other carbohydrates or grains, quinoa has a large amount of protein per serving. There is more lysine and isoleucine in quinoa, which makes it capable of serving as a complete protein source in our diets. This superfood contains all nine amino acids, making it a truly protein-rich food. 3. Quinoa is high in fiber Fiber is an essential nutrient that regulates blood sugar levels and regulates your digestive system by preventing and relieving constipation. Quinoa contains twice as much fiber as almost every other grain. Diets high in fiber with foods like quinoa have been known to lower cholesterol and can help you loose weight in a healthy way. Unlike other grains in the category, quinoa has a low glycemic index 4. Quinoa contains Riboflavin (B2). Quinoa has a significant amount of Riboflavin which helps to stimulate your metabolism. Quinoa will regulate and promote energy production in your brain and muscle cells while increasing your metabolism. Riboflavin has also been shown to be a contributing factor to migraine relief. 5. It's alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains. 6. It's gluten-free. Although referred to as a grain, quinoa is actually a seed from a vegetable related to Swiss chard, spinach and beets. 7. Not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy

21.01.2022 For those that are interested, as long as I get enough people I will start my sat morning training session on the 5th of Oct, 10am. If any friends are interested, pleae fell free to bring them along! I will be holding it in the parklands next to wakefield st, where the v8 race cars in march is held. There is no obligation to come every week but I would like to know by the thurs night, confirmation that you will be attending that week. Thanks everyone should be fun!

21.01.2022 Will post in the next few days another amazing wonderful superfood, stay tune!

20.01.2022 So my next superfood and the one I especially recommend that most people get onto is: SPIRULINA Spirulina is truely one of the top superfoods! Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids, antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid). With o...ver 100 nutrients, Spirulina is often described as the most complete food source in the world. The American National Aeronautical and Space Agency includes it in their astronauts diet and plans to grow Spirulina in it’s space station. It’s easy to see why. Spirulina -- like any blue-green algae -- can be contaminated with toxic substances called microcystins and absorb heavy metals from the water where it is grown so it's important to buy from a reputable source. I suggest getting spirulina sourced from hawaii, my research has shown it is the best quality, avoid stuff that comes from asia, those are known to be the most contaminated. The topic of Spirulina is currently quite hot for it's therapeutic applications. Medical research has already shown that Spirulina can provide benefits to our body although there exact benefits are still being determined. While spirulina is not a medicine, it is used as a good source of supplementary food and can help avoid nutrient deficiencies causing illness. Hope you incorporate it into your diet, it doesn't taste great but the taste can be masked in a smoothie, give it a go!

20.01.2022 Exercise 7: Star Jumps Start with your legs together, forearms together and touching, then squat down and explode up and out. Note: Go all the way up and out, to straight arms and legs then landing softly.

18.01.2022 I found this great recipe for a Paleo Herb and Sun-Dried Tomato Focaccia Bread, I tried making it on thursday and it really was as yummy as it claimed! This bread is wheat-free, grain-free, gluten-free and low-carb! It really is worth trying and it inly takes 15 mins to prepare! Ingredients... 5 pasture-raised eggs (or organic, omega-3 eggs) 1 pack Organic Creamed Coconut (key ingredient; *details below about this) cup organic virgin coconut oil, melted (or extra virgin olive oil) Tbsp. dried basil (an Italian herb blend and/or rosemary would be delicious too) 2 tsp garlic powder (to taste) cup Parmesan cheese, divided 6 sun-dried tomatoes packed in olive tsp. Sea Salt tsp. baking soda * For the "Organic Creamed Coconut", this may not be in every grocery store, but can be found in most organic shops. This is VERY different than just coconut cream or milk, as this contains the fiber from coconuts too, which is key to making this recipe come out properly. Preparation: 1. Soften creamed coconut by placing packet in a bowl of warm water. Work with your hands to create a pourable consistency. 2. Preheat oven to 300 F and lightly grease a 9" round cake pan (preferably stoneware). 3. Add eggs, melted coconut oil, creamed coconut, sea salt and baking soda to a blender. Blend until very smooth (no lumps!). 4. Pour batter into a medium mixing bowl and fold in herbs and parm cheese (if using). 5. Pour into greased pan. Top with sliced sun-dried tomatoes and a little extra parm cheese, if using. 6. Transfer to oven and bake 40-45 minutes until golden brown and firm. 7. Serve with a dipping oil made with high quality organic extra virgin olive oil, minced garlic and herbs, to taste. Nutrition Information Per Serving: 192 calories, 18 grams healthy fats, 6 grams carbohydrate (mostly fiber), 3 grams protein

13.01.2022 So just to recap, every exercise is performed for 50 secs with a 10 sec transition time. It is only 10 mins but if done with speed and precision it will burn a fair few calories but most importantly rev your metabolism! No more excuses everyone! Enjoy!

13.01.2022 Exercise 6: Reverse Spider Lunge This is like the reverse lunge in the pivot lunge. It is a rotational move but instead of going up like in a chop we are going to go down and diagonally. alternating legs, start by bringing your left leg back in a reverse lunge as you bring your left straight arm across your body so that your left elbow touches your right knee, now repeat on the right side. Notes: always keep the weight in your front leg and trying to do this one as quick as p...ossible without losing form. Will post a video soon!

08.01.2022 Exercise 8: Crossed Extension Start position, on your hands and knees, hands under shoulders and knees under your hips. Now bring your left arm in and your right leg in so your elbow and knee touch, reach out, arm and legs straight then bring them back in so elbow and knee touch again, set them down and switch sides. Notes: This is an exercise to be done with precision so speed is not the focus here. the goal is to keep the spine completely flat, no twisting or bending.

04.01.2022 Here is a quick video of the pivot lunge, unfortunately made a longer video but was too large and wouldn't download to facebook. Thought a demo of this would be helpful!

04.01.2022 Exercise 9: Mountain Climbers Start in a pushup position on your toes. Bring your right knee into your chest then your left, alternating and going as fast as possible. Note: Avoid raising your bum up too high.... Example video: http://www.youtube.com/watch?v=4Oe1t1IZdNY

04.01.2022 Exercise 10 (last one): Rotational Plank Start in a plank position on your forearms then rotate your body to the left bringing your left arm up then slowly bringing it back down to the ground then repeat on the right side. Notes: Make sure to tighten your core. Keep your body in a straight line and rotate everything together. This is not a speed exercise and should be performed with precision.... Example video: http://www.youtube.com/watch?v=0rxR3kdidsU

02.01.2022 Exercise 5: Sumo Walk Getting down in a wide stance squat, walk forward one step then another then take two steps back. If you have the room you can step and pivot and rotate around the room. Note: Keep your weight posteriorly, bringing your bum back and keeping the weight there and in your heels, try and keep your back straight and upright, don't lean forward. This exercise is one you can slow down a bit, keep good form!