Fuse Fitness Studio

Body weight workout

noreply@blogger.com (Donna-Marie) — Thu, 10 Jan 2013 00:49:00 +0000

Body Weight Workouts require that you push yourself by constantly moving. Focus on proper form, and the muscles that you are trying to train. The main goal will be to tone your legs and core.

Do 3 sets of this workout for optimal total body weight training.

Body Weight Workouts (12 Min) Routine:

Squat Jumps

Side Lunge & Crunch

Walk It Out Pushups

High Knees

Waist Crunches

Not sure what the exercises are here is how there done...

Squat Jumps x 20

Alternate each jump by using a wide, then a narrow base. Squat down, then thrust back up into a jump.

Side Lunge & Crunches x 30 each side

Slightly bend down and touch opposite hand to opposite toe. Kick the leg of the hand your using out behind you. This works both your obliques and the side of your thighs.

Walk It Out Pushups x 10

Bend down, putting your arms on the ground. Walk your arms forward, and do one pushup from your knees.

High Knees 20 secs

Run in place for 20 secs. Make sure to raise your knees as high as you can.

Waist Crunches x 30 each leg

Bring one leg up, while bringing your arm down. They should touch in the middle, then return to starting position. Repeat other side.

Body Weight Workouts are great because they can be done anywhere, and with no equipment. This workout requires muscle strength and endurance to succeed.

Do the best you can and enjoy the workout.

Craving something sweet?

noreply@blogger.com (Donna-Marie) — Sat, 29 Dec 2012 00:31:00 +0000

Sweet and Delicious Fruit Medley

Craving something sweet?

This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

Servings: 2

Here's what you need...

1 white nectarine, chopped
1 pear, chopped
1 Tablespoon chopped pecans
1 Tablespoon chopped dates
Dash of cinnamon

1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.
Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

Have a happy weekend,

Planks that count -ABS

noreply@blogger.com (Donna-Marie) — Thu, 20 Dec 2012 09:44:00 +0000

Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!

Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.

Basic Plank

(beginner)

Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!

Plank Twists

(intermediate)

Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques. (Yes it is a bit like a Mt Climber)

Extended Plank

(advanced)

Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 10cm in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

DID YOU KNOW?

A PLANK IS SO MUCH BETTER FOR YOUR ABS THAN CRUNCHES

Fast Blast workout

noreply@blogger.com (Donna-Marie) — Wed, 19 Dec 2012 08:47:00 +0000

Just because its Christmas dont forgo your workout try this to keep you on track...

This is a total body blast and it won't take you forever so you can get back to your festive season celebrations.

You will raise your heart rat whilst building strength and get muscle tone all the while burning calories and increase your fitness fast.

its really important that you mix up your training to prevent your body becoming board and getting use to the same old thing and adapting. You must keep the body guessing what's coming next.

So lets get started.

Set 1

Set 1 do :100 skips.

Set 2 do:80 skips.

Set 3 do: 50 skips.

Set 4 do 25 skips.

Set 1 do: 50 Jump lunges.

Set 2 to 40 Jump Lunges.

Set 3 do 30 Jump Lunges.

Set 4 do 20 Jump Lunges

Set 1 do: 50 Air boxing (add hand weights if you like)

Set 2 do: 40 Air Boxing.

Set 3 do: 30 Air Boxing.

Set 4 do: 20 Air boxing

Set 1 do : 50 Mountain Climbers.

Set 2 do 40 Mountain climbers.

Set 3 do: 30 Mountain climbers.

Set 4 do: 20 mountain climbers

Set 1 do: 50 Squat Press.

Set 2 do: 40 Squat press.

Set 3 do: 30 Squat Press.

Set 4 do: 20 Squat press

Set 1 do: 50 Toe touch crunches

(keep legs down if you cannot do legs up)

Set 2 do: 40 Toe touch crunches.

Set 3 do: 30 Toe Touch crunches.

Set 4 do: 20 Toe Touch crunches

Don't forget to cool down and stretch.

Muscle this workout

noreply@blogger.com (Donna-Marie) — Wed, 12 Dec 2012 08:02:00 +0000

Muscle this workout!!!

Heres what you will be doing

You will do 2 exercises at a time as a set... 20 reps of each exercise then 15 reps of each exercise and end with 10 reps of each exercise

e.g 20 lunges with 20 military presses, 15 lunges with 15 military presses and then 10 lunges with 10 military presses.

You will then do 2 to 3 minuets of cardio, (which can be on any piece of cardio equipment or if you dont have any try 30 seconds jumping jacks then 30 seconds skipping and repeat 3 times.)

Exercise set 1
Lunges ( with or with out weight)

Militarty shoulder press ( using a barbell or dumbbells)

2 TO 3 MINUETS CARDIO

Exercise set 2.

Chest Press

Single Arm Row

2 TO 3 MINUETS CARDIO

Exercise set 3

Tricep pushups

Bicep Curl with Forward lunge

2 TO 3 MINUETS CARDIO

Exercise set 4

Walk out to Pushup

Step ups (use a chair)

2 TO 3 MINUETS CARDIO

Don't forget to cool down and stretch...

Enjoy

Drinking it up

noreply@blogger.com (Donna-Marie) — Mon, 10 Dec 2012 04:32:00 +0000

Do you drink Eight glasses of water every day?

No matter how you pour them, that’s a lot of liquid. We're talking cups and cups…and cups. Even knowing about the many benefits of meeting your daily quota—increased fat burning, healthier skin, more energy, better digestion, fewer cravings—doesn't make drinking it (or dealing with increased bathroom visits) any less of a struggle for many of us.

If you feel like you're barely treading water when it comes to drinking your water, don’t despair. There are lots of little secrets—time-honored tricks that those elusive "water drinkers" use—that even you can try to transform yourself into an H2O-guzzling machine.

For best results, try the two that take your interest immediately, then add one each week until you’re getting all the water you need. And remember, there is no magic number. The recommended eight cups a day is not a one-size fits all. You’ll need more if you’re sweating heaps though, less if you eat a lot of water-rich fruits and vegetables.

1. Try comfort water
This is a great tactic for coffee and tea drinkers. While you’re waiting for the coffee to brew, nuke a glass of water (or herbal tea), squeeze in a bit of lemon and sip while you wait. Try another cup of warm water after you’ve had a mug or two of coffee. Hot water is also a great treat on a cold afternoon or evening. Invest in a new kind of herbal tea every time you grocery shop until you’ve found a couple that are just right. ( I hear you summer is here. Instead of warm water make it cold)

2. style up your water bottle
Splurge on the perfect reusable water bottle. Whether it's your favorite color or a unique design, the more you bond with your bottle, the less likely you'll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you're ready to drink from it throughout the day—don't forget to refill it as soon as it's empty.

3. Sip up
Gulping all that water can seem daunting. So get a package of straws to slowly sip it instead. You can even pick up a water bottle with built-in straw.

4. Become a connoisseur
Think of water drinking like wine tasting. Taste the various brands and types of bottled waters available (sparkling, spring, mineral, vitamin-enhanced, reverse osmosis, filtered, fruit-flavored, etc). NOTE: be aware of extra sugars in flavoured waters though.Be sure to read the labels as some "waters" have significantly added calories. Many bottles of water contain two to three cups of water.

5. Drink water and drive ( this is my trick that I find works best for me)
Keep your water bottle next to you every time you hop into the car, or buy a package of bottled water to keep in the car. Whenever you're driving about, your water will be within easy reach from your car's cup holder. Think about other places you can stash some water bottles (under your desk, next to the couch, in your purse, and more).

Create your own vitamin drink. Consider combining your water with your vitamin supplements, if you take any. There are several powdered vitamin supplements that are designed to be mixed with water. Some contain little to no calories too. If you prefer to take vitamins in tablet form, then promise yourself to drink at least one whole cup of water every time you take them.

7. Fill your dinner glass
Set a glass of water at each place setting at the dinner table just like restaurants do. Don't fret about drinking it all—just place it there. By sipping water between every few bites, you'll slow you down and enjoy your meal more, while also meeting your water needs.

8. Filter out
Sometimes tap water just isn't very good. If your well or city water leaves a bad taste in your mouth, change it. Get a faucet or pitcher filter to keep out the bad and leave in the good.

9. Pace yourself
Holding (and drinking from) a cup of water will help you pace yourself at social events, parties and dinners that offer tempting food and drink. ( No one needs to know your drinking good old H2O.

Try drinking a cup of water between bites of the calorie abomination you're faced with. It is hard to eat an entire piece of cake if you have to drink a glass of water between every single bite! To keep the wine, beer, or liquor from ruining your calorie count, drink a cup of water for every glass of alcohol you consume. (I’m a wine drinker, so I try to fill up my wine glass with water every time I empty it of wine.) Not only does this help to limit your consumption, but it helps counteract alcohol’s dehydrating effects. And when you have a glass in hand—no matter what's in it—you won't be bombarded with more drink offers in the meantime.

When out and about, make it a point to stop by drinking fountains, drink your water when out to lunch while reading the menu, and by all means if someone offers you a cup of herbal tea, say yes.

11. Combine habits
Get in the habit of drinking a cup of water when you do other things in your daily routine. Love long baths? Fill your water bottle when filling the tub. Working out? Keep your bottle beside you. Heading for bed? Set a glass on the nightstand. Reading by the fire? Always bring a cup of tea along. Develop water habits that go with your routines.

12. Reward your hard work
Make a habit of having special water after each workout, for example. This can be water you swished up yourself with a slice of lemon or lime, a fruit-flavored water, or (what I enjoy) a tall sparking mineral water. It always makes me feel like I am getting a treat.

Just a couple of these tricks can push you across the eight-cup finish line fairly painlessly. So raise a glass and tell your metabolism who’s the boss. Sometimes, simply conquering your water goal is enough to set you on the right path in even more areas. Cheers!

Reasons to use weight in your workouts

noreply@blogger.com (Donna-Marie) — Sun, 09 Dec 2012 05:16:00 +0000

Lifting weights. Resistance training. Pumping iron. No matter what you call it, strength training is important for boosting the overall health and well-being of people of all ages and fitness levels. While strength training can seem a bit intimidating at first, the health benefits far outweigh any qualms you might have about picking up those weights for the first time.

Not convinced that you should give resistance training a go? Here are 10 reasons to get lifting for your next workout!

1. You'll be better at, well, everything. No, I am not overexaggerating the benefits. The physical act of lifting weights (or other forms of resistance) helps your body to increase its muscle mass, which makes lifting anything—not just dumbbells—easier. So carrying those groceries in? Picking your kids up? Cleaning the house? Walking up stairs? All easier when you lift weights! In addition, regularly lifting weights helps to improve your flexibility, balance and coordination. In fact, strength training has been shown to reduce the risk of falling by 40%, so this type of exercise is good for people of all ages.

2. You'll burn more calories. You probably already know that the physical act of lifting weights burns calories (especially if you do circuit style training, which gives you some cardio benefits, too!), but did you know that strength training can help you to burn more calories even when you're not working out? It all goes back to building muscle. It takes more energy (calories) for your body to use and maintain muscle cells than it does fat cells. So by simply lifting weights to add more muscle mass, you're boosting your metabolism and turning your body into a more efficient calorie-burning machine.

3. You'll improve your mood and handle stress better. Ever heard of "runner's high?" Well, it doesn't just apply to running. All forms of exercise, including strength training, have been shown to release endorphins, which make you feel good. In addition, strength training has been shown to decrease tension and anxiety, thereby also making it a great de-stressor. Research shows that fit people have lower levels of stress hormones than sedentary individuals do. Still not convinced? There's even some evidence that weight-bearing exercise can help beat depression. Resistance training is truly good for the body and the mind!

4. You'll help your heart. Strength training is so good for the heart that the American Heart Association recommends it as a top way to keep your heart healthy. Studies show that strength training con help prevent heart disease and can even help reduce risks and problems in individuals who already have heart disease. Furthermore, several studies have found that lifting weights at a moderate intensity can lower bad cholesterol levels and raise good cholesterol levels, boosting heart health. Additionally, research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.

5. You'll build stronger bones. We may not think of them as such, but bones actually comprise living tissue that get stronger with exercise. With regular strength training and other forms of weight-bearing exercise like walking and running, you actually improve the health and strength of your bones by improving or maintaining (depending on your age) your bone density. Lifting weights has even been shown to reduce the risk of osteoporosis and related fractures.

6. You'll reduce your risk of diabetes (and improve your quality of life if you have diabetes). Regular strength training at a moderate intensity helps prevent diabetes in a number of ways. First and foremost, lifting weights helps improve the way the body processes sugar. Researchers have also found that weight lifting helps to improve insulin sensitivity and blood glucose control. Additionally, as stated above, resistance training improves heart health by controlling cholesterol and blood pressure, both of which play a role in diabetes management. Researchers have also found that when people with diabetes lift weights, it can improve their quality of life, too.

7. You'll lose more weight and look slimmer. Besides burning more calories and boosting your metabolism, lifting weights will also help you to lose more body fat. A study from Penn State University found that, on average, people who lift weights lose six more pounds of fat than those who don't pump iron. Again, it all comes down to muscle. When you cut calories and start exercising, your body has to pull energy to fuel your body from somewhere. When you're just focusing on dieting, the body uses fat for energy, but it also breaks down muscles for fuel (which is not a good thing). When you combine weight training with a reduced-calorie diet, however, you are actually helping to build and maintain muscle mass while you're losing weight. As a result, your body pulls more energy from your fat stores to keep you going, so you lose more fat while preserving muscle--a win-win!

8. You'll stand taller. If you are following a full body strength training plan don't be surprised if you start noticing yourself standing with better posture. Lifting weights can help to improve your range of motion, coordination, and the strength of the muscles that help keep your body upright. So just a few weeks of strength training can help you to stand taller, with your shoulders back and your chin up, which makes you appear more confident and look even slimmer!

9. You'll have better focus. Strength training has also been shown to boost brain health. According to an article in the Archives of Internal Medicine, older women who did an hour or two of weight lifting each week improved their cognitive function, and better planned and executed a variety tasks. So the next time your boss wants you to stay late and miss your regular evening workout, tell her your brain has work to do--at the gym!

10. You'll sleep better. Sometimes, exercising too close to bedtime can make it hard for you to fall asleep. But performing strength training (at least two hours before bedtime) has been shown to help prevent sleep apnea and help with insomnia. Not to mention that after a good weight-lifting session, it just feels good to hit the hay!

So what are you waiting for? Get out there and pick up some weights to start cashing in on these incredible health benefits!

30 min or less workout

noreply@blogger.com (Donna-Marie) — Fri, 07 Dec 2012 06:42:00 +0000

Here's a workout that you can slip into your busy schedule leading up to the silly season

You will do 10 reps of each exercise and repeat it twice

Prisoner squats
Spider man Climb ( like a Mt climber but your knee comes to you elbow instead on just in)
Reverse Lunge with hands on Head.

Next we do 30 seconds of each with no rest in between, but take 1 min rest before repeating the circuit 3 times.

Dumbbell side squats - (30 seconds each side)
Dumbbell chest press
Push ups / or pull ups if you have some where to do them.

Next we do a Tabata circuit...(20 seconds working and 10 seconds to recover x 8 sets of each exercise)

Goblet Squats 8 times of 20 seconds with 10 seconds rest in between
Elevated push up (off a chair, ball or bench) 8 times 20 seconds working with 10 second recovery
Dumbbell swing (or kettle bell if you have one) 8 times 20 seconds working with 10 second recovery.
Plank/Hover 8 times 20 seconds working with 10 seconds recovery.

This is a fast get in and get out workout so you can get back to the silly season stuff that always comes up at this time of year

Squat tip

noreply@blogger.com (Donna-Marie) — Thu, 06 Dec 2012 05:39:00 +0000

Exercise Tip - The Squat

The squat is a natural, vital and essential movement for your well-being. Squatting can keep your hips, back and knees strong and functioning well into your later years. Other benefits include flexibility, balance, neuromuscular coordination and total body strength.

When the squat is performed correctly, virtually every muscle in the body is moving in a coordinated effort. When this happens the body will naturally produce more testosterone, insulin-like growth hormone, and human growth hormone (HGH). Bone density increases and muscles and connective tissue get stronger.

Our bodies haven’t adapted to our sedentary life, that’s why it is imperative that we use exercises that most closely resemble our most basic genetic programming.

Tips to improve your squat

- Weight on Heels- Maintain lumbar curve with your chest up
- Bottom moves back and then down keeping chest up and looking forward
- Knee’s travel inline with feet

HEALTHY BREAKFAST

noreply@blogger.com (Donna-Marie) — Tue, 04 Dec 2012 11:09:00 +0000

Apple porridge

Serves:4
Preparation time:5 minute(s)
Cooking time:15 minute(s)

Ingredients

4 cups low-fat milk
2 cups rolled oats (not instant)
½ cup sultanas
1–2 apples, cut into very thin strips
2 teaspoons sunflower seeds

Instructions

Combine milk, oats, sultanas and apples in a saucepan. Stirring, slowly bring to the boil.
Reduce heat. Simmer for 10 minutes, or until oats are soft.
Serve sprinkled with sunflower seeds. Accompany with fresh fruit and low-fat yoghurt if desired.

Microwave alternative

Place milk, oats, sultanas and apples in a 9-cup capacity container. Cook on high for 4 minutes, stirring several times. Serve immediately, sprinkled with sunflower seeds.

Nutritional info

Click to close

Nutrient	Per serve
Energy (kJ/cal)	1767/428
Total Fat (g)	9
Saturated Fat (g)	3
Carbohydrate (g)	70
Dietary Fibre (g)	6
Sodium (mg)	136

Eating out during the Silly Season

noreply@blogger.com (Donna-Marie) — Mon, 03 Dec 2012 06:14:00 +0000

Going out to eat can be fun, easy and a wonderful way to celebrate an achievement or catch up with friends. But do you find yourself getting anxious just thinking about dining out knowing how many dishes are loaded with calories? Although your woes are well-founded (some restaurants cram as many as 1,800 calories into one entrée), there are ways to beat the system!

Take a step back from ordering what "sounds good" and make a smart (and still delicious!) choice when dining out. Use these tips to help you choose something that is tasty, nutritious and comes in at a more appropriate calorie level.

Ask questions. The biggest factor in successful restaurant ordering is asking questions. The waiter/waitress is there to help, so don’t be afraid to tap into his or her knowledge. Asking for clarification is one area where many of us falter. Whether it's to preserve integrity or save time, ditching a request to explain what an unknown term means could lead to a poor meal choice (either in taste or nutrient quality). So when no one at your table can define broasted, carpaccio, or roulade, ask!

Don’t be shy. One of the biggest reasons restaurant-goers give for not ordering exactly what they want is that they didn't want to "be a pest" or something of that nature. The saying, "those that ask, receive" is true when ordering dinner! The person prepping salads will only put your dressing on the side if you ask. If you do feel uncomfortable making requests, start small. Even asking for water with or without lemon is going to set you on the right path to assertive ordering. If you need more motivation, remind yourself that you are a paying customer and deserve to have a reasonable amount of choice in your meal.

Decode the menu. Know which culinary words are a "go" and which are a "no" when it comes to healthy ordering. Some cooking practices add much more fat, salt, and/or sugar to achieve the effect. Stick to menu descriptors like broiled, baked, marinated, steamed, and vinaigrette; methods like these are likely to be lower in saturated fat, high in good fats, and can be lower in calories overall.

Replace the side. Many standard side items are fried, refined carbohydrates. Replace items like fries, onion rings or potato chips with whole grain or high fiber choices such as brown rice, steamed vegetables, or a plain baked potato. If there is an up charge, it’s up to you to decide if it’s worth $1.99 to save hundreds of calories and get extra fiber, vitamins and minerals to switch from fries to veggies.

Hold the butter. Restaurants sneak butter into many unexpected places without spelling it out on the menu. Take initiative and ask if you suspect extra butter is used in preparing the meal you’re considering. Some common spots that butter turns up is on the bread (sometimes both sides) of grilled sandwiches, melted and coated onto vegetables, or added in with rice. Sometimes, holding the butter is not an option since many restaurants will batch cook dishes, but it’s definitely worth asking so you know exactly what you’re ordering.

Change the size. There are a few ways you can control the portion size of your meal. Some restaurants offer half portions, or small plates right off the bat, but if it’s not advertised, ask. The venue you are visiting may be willing to split your plate, sell you half portions, or at least place half of your meal in a to-go container to take with you when you leave. Eating proper portions is half the battle when it comes to achieving calorie balance.

Slow down. The ambiance of restaurants can be distracting, relaxing, grounds for a long meal, or all three. This type of environment can cause us to overeat or eat mindlessly. Take note of this effect, and consciously slow your eating and drinking. Sit back between bites, enjoy the conversation, and pay attention to how much of your meal you’re consuming, as well as whether or not you’re full.

Start smart. Appetizers can pack in more than 500 calories, easily. For a "pre-meal snack," that’s closing in on most of our calorie goals for the meal before it even starts. If you are ordering an appetizer, stick to something light in calories like grilled shrimp or high in nutrients like steamed edamame. If the venue has fried prawns on the menu, see if you can order it grilled. If there is not an optimal appetizer to choose, stick to a small salad with veggies and vinaigrette, a broth-based soup or water/unsweetened tea until your meal comes.

Behave with beverages. Drinks, both non-alcoholic and alcoholic, can pack in many calories during a meal, especially if the server keeps topping off your soda or you’re pouring from a carafe of wine. Whatever you choose to sip on, be sure to take the liquid calories and nutrients (or lack thereof) into account when choosing your meal.

Start substituting. Yes, it’s OK to substitute items on a menu! See tip #2 and make that switch. If a menu item sounds good, but you find yourself thinking "I would use a lighter sauce, like marinara, instead of alfredo," try it! Some great swaps to make that increase nutrients, decrease calories, or both are:
- Asking for beans in place of meat
- Ordering double veggies instead of choosing meat in a pasta dish or stir fry
- Switching to whole grain bread, rice, tortillas or chips if possible
- Asking for slivered almonds, chopped walnuts or extra veggies instead of cheese on a salad
- Replacing a cream sauce with a broth or tomato-based sauce
Get rid of the extras. Extras can add on a quick 100 calories without us even thinking or blinking! Get into the habit of saying a polite "no thank you" when asked if you want extra cheese, Parmesan cheese on salad or pasta, or bread prior to your meal. Personal-size desserts are also in this category. Although they’re small, trendy and cute, then can still add up to 100 calories or more. After a meal that is likely over the 400-600 calorie mark, 100 extra calories "here and there" definitely add up.
Enjoy your meal what ever you choose. There is nothing worse than going out to dinner and then getting home and feeling all guilty and remorseful. Enjoy the meal for what you have chosen and you know what if it turns out to be not quite what you planed and you over do it a bit. Get out there and exercise the very next day and next time try to get it a little better. Practice makes perfect.

ENJOY YOUR FESTIVE SEASON

What Motivates you?

noreply@blogger.com (Donna-Marie) — Sun, 02 Dec 2012 07:44:00 +0000

Tell us what motivates you.

GOOD FOOD - TRY THIS

noreply@blogger.com (Donna-Marie) — Fri, 30 Nov 2012 11:01:00 +0000

SALMON PIZZA

Serves:6
Preparation time:5 minute(s)
Cooking time:15 minute(s

Ingredients

200g low-fat ricotta
¼ cup low-fat plain yoghurt
1 prepared wholemeal pizza base
1 punnet cherry tomatoes, halved
¼ cup snipped chives
100g smoked salmon, cut into strips
10g baby rocket leaves (about 30 leaves)
1 tablespoon green peppercorns, drained

Instructions

Preheat the oven to 230°C (210°C fan-forced).
Combine the ricotta and yoghurt in a bowl and whisk with a fork until smooth. Spread on the prepared pizza base and scatter with the tomatoes and chives. Bake 15 minutes, or until the crust is crisp and golden. Remove from the oven and cool on a wire rack for 5 minutes.
Drape the salmon over the pizza and top with the baby rocket. Sprinkle with the green peppercorns. Serve immediately.

The sky’s the limit when it comes to healthy pizza toppings. Try roast potato or pumpkin, capsicum, mushrooms, shallots, lean ham or barbecued chicken without skin.

Silly Season Drinks

noreply@blogger.com (Donna-Marie) — Thu, 29 Nov 2012 05:40:00 +0000

The time is almost upon us, when food and Drink temptations are everywhere.

Here are a few tips to keep in mind when you are out to dinner this week and wondering what you should have to drink.

Beverages...Calories in drinks are sneaky because they don't fill you up. This means that you end up taking in far more calories than you thought.

Don't order

Regular or diet soda. On one hand you're drinking corn syrup through a straw, on the other you're drinking chemicals that cause you to crave sweets. It's a no win!

Sweet Cocktails. Many restaurants are advertising sweet cocktails especially for the holidays - Sugar plus alcohol equals loads of unneeded calories.

Sweetened tea (premix ice tea etc). You may feel righteous for ordering iced tea, but if it's sweetened then you may as well be drinking fully loaded soda.

Do order

Water. Yes it's the best beverage of all, add a slice of lemon.

Unsweetened iced tea. Don't ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

*Red Wine. Stick to one glass (don't get carried away) and drink responsibly.

Keep it simply and don't get caught up on the holiday cocktails.

By the way peoples, don't miss out on your workouts.

Do at least 20 Minutes a day to keep the holiday temptations at bay. Enjoy your festive season but keep in mind you don't want to undo all the good work you have been doing.

You must Eat

noreply@blogger.com (Donna-Marie) — Tue, 27 Nov 2012 09:13:00 +0000

What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.

Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive. So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

Decreases muscle mass – Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

Lowers testosterone levels – An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction Testosterone is anabolic to muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.

Decreases leptin levels – Leptin is one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments

Decreases energy levels – There are many physical actions your body takes when you’re not eating enough calories to lose weight, but there are also some mental ones. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy

So always remember to keep a regular of supply of food (fuel) for your body to run as efficiently as it should. You would not expect your car to keep running normally with out petrol would you?

This is not to say you can just eat any thing if you fill your car with bad petrol it doesn't run well and neither will you.

Stay healthy and Enjoy life....

Portion Contortions - how much should I eat of what?

noreply@blogger.com (Donna-Marie) — Sat, 24 Nov 2012 06:26:00 +0000

* The following guidelines are suggested for normal, healthy individuals who are either trying to lose or maintain weight, and are exercising regularly.

Protein

Most people get too little protein in their diets. Increasing protein intake can stimulate your metabolism, improve exercise recovery and muscle mass, and reduce body fat

One serving of protein = the size and thickness of one palm of your hand for a woman, and 2 palms for a man. This equals about 20-30g for women and 40-60g for men, 3-5x per day. Here are some examples of protein sources:

chicken, beef, turkey, bison, or other lean meats
tuna, salmon, shrimp, crab or other wild-caught fish/shellfish
Eggs (have only 6-7g of protein each, so best to add to a smaller portion of meat or other protein source)
greek yogurt
legumes/beans
supplements such as whey or soy protein powder

Vegetables

Vegetables can be eaten pretty much without restriction. Load them on your plate and fill up on them before you move onto the other foods. Full of phytonutrients, fiber, vitamins, and minerals, they are essential to your overall health, fight illnesses like cancer, and keep your bones strong and your muscles from deteriorating over time

One serving of veggies = enough to fill your two hands cupped together. Eat 1-2 servings of veggies with each meal, 3-6x a day. Basically every single time you eat, add a veggie. Here are some examples of vegetables:

spinach, kale, swiss chard, collard greens, cabbage
broccoli, cauliflower, Brussels sprouts
carrots
bell peppers
asparagus
summer and winter squash
celery, cucumber
sweet potato, yams (starchy, so keep these to one serving per day if trying to drop fat)

Fruits

Like vegetables, fruits also contain micronutrients and fiber. Unlike vegetables, it is best to limit fruit if trying to drop weight, because it does have a high sugar content, even though it is natural sugar.

One serving of fruit = a medium sized piece. Eat fruit 2-3x per day. Here are some examples:

apples
bananas
strawberries, blueberries, raspberries, blackberries
mango
peaches, plums, apricots
oranges, grapefruit, tangerines

Healthy Fats

Fat got such a bad rap in the last few decades. The truth is that a balance of saturated (yes! saturated!) and unsaturated fats is essential for good health. The right balance of fats keeps your body inflammation in check, gives you energy for your brain and the rest of your body, and transports the vitamins and minerals you eat throughout your system

One serving of fat = 2 thumbs put together, or 2 tablespoons. Have 1 serving 2-3x per day. Eat a mix of saturated, monounsaturated, and polyunsaturated fats for optimum nutrition. Here are examples of each:

Saturated

animal fat such as eggs, dairy, meat, butter, cheese
coconut and palm oil

Monounsaturated

nuts such as almonds, cashews, pistachios, macadamias, pecans
pumpkin seeds
olives, olive oil
avocado

Polyunsaturated

fish oil, canola oil, flax oil
sunflower seeds, flax seed
peanuts, walnuts

Whole Grains – Optional

I consider the following foods healthy because they are high in fiber and nutrients. However, with all of the food and gluten intolerances and sensitivities out there, I’d suggest grains in moderation since you can get the same nutrients from fruits and veggies. Personally, I avoid these foods from my everyday diet, and have felt better without them, but I also recognize that not everyone will react to them in the same way. Try to always ingest whole grains with a protein or fat to slow down the digestion and keep insulin levels steady. If your goal is fat loss, eat these in the morning or after your workout when insulin sensitivity is prime.

One serving = size of fist. Eat one or two servings per day. Here are samples of whole grains: ( watch out for the processed foods like breaky cereals and cookies that say "whole Grain")

oats
rice, preferably brown or wild
barley
quinoa
whole grain bread or pasta
cracked wheat
millet

Put It All Together to Create Healthy Meals

So now that you know proper portion sizes and how often you should be eating them, you can plan your meals accordingly. Each meal will have a serving of protein and a veggie or two. Add in fruit and fat 2-3x a day, and the optional whole grain – choosing from the foods listed above or others you find. You now have the blueprint for a healthy meal plan! Enjoy.

PUSHED FOR TIME THIS WEEK-WORKOUT

noreply@blogger.com (Donna-Marie) — Fri, 23 Nov 2012 06:21:00 +0000

We all start to get a little pushed for time this time of year so here is a quick plan for you this week or any week leading up the Christmas.

Monday – 1 minute pushups, 1 minute pullups, 1 minute squat jumps, rest 1 minute (repeat 5 times)

Wednesday – 1 minute burpees, 1 minute box jumps, 1 minute bear crawls, rest 1 minute (repeat 5 times)

Friday – 1 minute pushups, 1 minute Tricep dips, 1 minute jumping lunges, rest 1 minute (repeat 5 times)

You can do these on any day really one at a time or if you find you have more time do them all on one day. Enjoy

workout in the park

noreply@blogger.com (Donna-Marie) — Wed, 21 Nov 2012 08:02:00 +0000

Get out into the local park and try this workout.

Run down one side of the oval

10 pushups

20 lunges, each leg

30 tricep dips

40 calf raises with press

Run down the other side of the oval

50 reverse lunges with bicep curls (with or without weight)

60 sec. plank

70 abductors, each leg

80 jump ropes (with or without rope)

90 crunches

10 Pushups

RUN THE WHOLE OVAL

(at a pace that you can make it the whole way without stoping even if its a walk)

Now lets do it as many times as you feel comfortable ( 3 is great)

Going for a run Today

noreply@blogger.com (Donna-Marie) — Tue, 20 Nov 2012 05:30:00 +0000

While I was running I was wondering if I was the beach babe or the puppy on the move certainly feel like the beach babe now but while running.....mmmmm

How do you feel when your run?

No Time...Not going to cut it!

noreply@blogger.com (Donna-Marie) — Sun, 18 Nov 2012 16:00:00 +0000

Little Black workout

noreply@blogger.com (Donna-Marie) — Sat, 17 Nov 2012 17:00:00 +0000

Plank challenge

noreply@blogger.com (Donna-Marie) — Fri, 16 Nov 2012 19:30:00 +0000

Today our challenge is to do 3 minuets of Planks/Hovers

Don't worry it doesn't have to be in one hit you can break it up over the whole day to as small as 6 lots of 30 seconds each or less if you need to, so long as before you go to bed tonight you have done a minimum of 3 minuets of Plank/Hovers

We use so many muscles during the plank/hover its more than just an abdominal workout.

No it never gets easy trust me if you're doing it right you will feel it every time.

(Make sure you do not create a Harbour Bridge with your butt and never let it be higher than your shoulders. At no time should you feel pain in your back. If you have back problems check with your doctor first)

Inspiration

noreply@blogger.com (Donna-Marie) — Thu, 15 Nov 2012 22:51:00 +0000

Getting your motivation back

noreply@blogger.com (Donna-Marie) — Wed, 14 Nov 2012 22:46:00 +0000

Sometimes we fall off the wagon and when we do it sometimes takes us a little to get back on that wagon of keeping fit.

Firstly do not beat your self up when you slip up and have that ice cream or pizza with your mates.

Instead own it... know its not good for you enjoy the slip for what it was and next day keep on going. You know you had a little extravagance in your life so the next couple of days try to put in an extra effort in your work outs.

First you fell like dying, then you feel reborn.....

For some people the wagon fall is an excuse to stop all together ever hear this " (oh well I messed it up now may as well forget it) "

For other they don't even fall off the wagon they just loose momentum and give up.

Don't let this be you. Here are some ideas to get you on track and stay there.

Stop looking at old photos and comparing yourself to when you where in your teens, early twenties or even if it was from last year, forget it. This is now and this is you the new you a better and more happy you right.
Time is always an issue so make an appointment for your workouts - and give it as much importance as the doctor you wouldn't cancel on them so don't cancel on yourself.
Start slow don't jump in and kill yourself in your first session and then be so sore for the next couple of days you can't move let alone get in more exercise.
Get the family involve, if you have kids get in a walk while they play in the park or ride their bikes. Ask your partner to go for a walk/run with you. Let them know what your doing so they can be your cheer squad we all need that.
Surround your self with positive people who are on the same path for fitness. Some may be less fit than you and others will be much fitter but either way you will inspire each other.
When the going gets tough remind your self there is a light at the end of the tunnel. Every now and then reward your self with a massage, a manicure or something else you dont normally do but would like to. (But never with food, this can become an issue so dont go there)
Sign up for a Class or bootcamp in your local park... Just show up every week... getting there is always the hardest part once your there and your done you will thank yourself and feel great
Stay on a healthy eating pattern don't look at it as a diet. Remember to eat enough for your workouts. cutting you calories is like short changing your car on petrol and expecting it to run on empty.
Be proud of your greatness! You are the driver of this race and you will do it to your best ability and become a better exerciser and in turn will become the person you know you want to be.
BE PROUD OF EVERY SINGLE ACCOMPLISHMENT! Even if it was just saying no to the mm's at the movies or the bigger things like getting in a walk before work or doing the exercise DVD before the kids got up for school
Most important HAVE FUN!!!! Make your fitness journey as fun as you can you will stick with it and want it to be a part of your life and not look at it as a chore

100 Calories Burnt in the Yard

noreply@blogger.com (Donna-Marie) — Sat, 27 Oct 2012 16:00:00 +0000

If your going out to work in the garden here is some good news you could easily burn 100 calories doing any of the following

Mowing the lawn: 20 minutes

Painting house: 18 minutes

Raking leaves: 23 minutes

Shoveling dirt : 15 minutes

Washing the car: 20 minutes

Weeding the garden: 18 minutes