Natalie Carter Talks Fitness

Agape Shares A Recipe For NoSugarVember

noreply@blogger.com (New Outlook Fitness) — Wed, 16 Nov 2011 02:45:00 +0000

The wonderfully AMAZING, Head Chef, Simon Lawson from Agape has taken time out of his busy cooking schedule to whip up a special NoSugarVember Recipe for you all.

ORGANIC CHEF SIMON LAWSON
At the helm of organic cooking and food, Simon is
the executive chef and owner of ethically
conscious restaurant Agapé Organic Restaurant &
Bar. Agapé is Sydney's largest Certified Organic
licensed Restaurant and Bar serving tapas, spelt
pizza , mains and dessert. Certified by the
Organic Food Chain (OFC). Proudly supporting
Australian farmers using the best Certified
Organic, Sustainable and Natural produce.
Agapé is breaking down the stigma that organic
food is expensive. It doesn't have to be! Using
local ingredients, buying smartly and in season.
Organic food is better for you, tastes better and is
better for the world we live in. Also, focusing on
ancient grains such as spelt and amaranth, which
is easy for the body to digest. Quinoa in particular
is a gluten free grain with a high protein content
and absolutely delicious.

GUNDOOEE WAGYU SIRLOIN, AVOCADO, GRILLED
ASPARAGUS, CHERRY TOMATO, BARLEY, AMARANTH &
ROYAL QUINOA
2 x 200g gundooee wagyu sirloin
1 avocado, mashed with lemon,
olive oil, salt & pepper
1 bunch asparagus
1 punnet cherry tomatoes, halved
2 tbsp cooked barley
2 tbsp cooked royal quinoa
1 tbsp puffed amaranth
1/2 bunch coriander, picked
1/2 bunch mint, picked
1/2 bunch flat parsley, picked
rice bran oil to cook
1 lemon
olive oil
salt & pepper
Heat a grill pan. Season the sirloin with salt and pepper and rub with a
little rice bran oil. Grill for 2 minutes on each side. Take steak out of the
pan to let it rest. Add asparagus and cook for 30 seconds on each side.
Slice steak into six pieces.
Mix together asparagus, tomatoes, barley, quinoa, amaranth, coriander,
mint, parsley, lemon juice, olive oil, salt and pepper.
Place avocado puree on plate, top with salad and place the steak next to
it. Drizzle with olive oil and serve with a lemon wedge.

AGAPÉ ORGANIC RESTAURANT & BAR
1 3 85 Botany Road , Botany
N S W 20 1 9 Australia
TELEPHONE
02 8668 5777
FACSIMILE
02 8668 5681

Thanks so much Simon & Lyn for your contribution to NoSugarVember!

How are you all going out there...Loving the sugar free lifestyle??

Dietlicious Joins In On NoSugarVember

noreply@blogger.com (New Outlook Fitness) — Thu, 03 Nov 2011 04:50:00 +0000

Hopefully you guys are aware of the awesome Dietlicious calorie controlled meals by Gourmet Dinner Service. As their Fitness Expert and in keeping with NoSugarVember, we've created a NoSugarVember dinner/lunch pack! How exciting!

I got to hang out at Dietlicious HQ the other day and we worked feverishly to develop some really tasty, low sugar, calorie controlled meals for you all. I even got to have a snoop around in the kitchen and the freezer! yes, I lead an exciting life, I know!

The sugar content of all the meals is an acceptable level of 3g or less. FYI: We are aiming for around 3g/100g. You should also be remembering to use the #NoSugarVember hashtag on Twitter or popping over to the Facebook page.

The thing I love about the Dietlicious meals is the convenience. Here's my post on the service if you missed it. Check them out because it's definitely a cost effective, healthy option for those that are busy/lazy/healthy/single/sick of your husbands cooking/sick of your wife's cooking/unhealthy/sugar addicted/fitness freaks/mums/dads/not the best cooks/bored of their own cooking/adventurous individuals

All the meals are super fresh and then frozen (but not like those shitty McCain junk boxes of "food"). It's better than the some of food I cook at home! They come in vacuum sealed packages and are delivered to your door.

On the NoSugarVember Menu is:

1. Silver Dory with Garlic & Lemon (Yum!)

2. North Indian Spiced Chicken (drooling and need it now)

3. Arabian Beef (one of my favourites)

4. Teriyaki Salmon (oooh also LOVE this one!)

5. Trout with Olive & Tomato Crust (hello olives...LOVE!)

6. Cinnamon Lamb (Interesting combo and flavours, sure fire winner!)

7. Sumac Greek Lamb (Obsessed)

*You'll need to add your veg and/or brown rice or quinoa

All 7 Dinners (or use them as lunches) are Only $65!! CRAZY right? That's under $10 per meal. You can't buy decent take out food for that price. To order simply call 1300131070 and quote "NoSugarVember"

Cooking Tips from the gang at Dietlicious:

Janel, Owner of Dietlicious says "Always follow cooking instructions on the packaging. Fish will continue to cook out of oven so don't over-cook it.

Emily, PR, says "Sear lamb 2 minutes each side and rest for 3 mins on a wooden board. Your meat will always be perfectly cooked"

Sebastian, Head Chef at Dietlicious & Frenchman says "Cook your food with love and Love your body"

What a great way to stay committed and on track with NoSugarVember by teaming it with delicious fuss free dinners. Get in quick because they only have limited NoSugarVember packs for $65! Call Dietlicious on 1300131070 and scream "NOSUGARVEMBER"!.....actually don't scream just talk normally, k?

What would be your favourite meal from the above list?

NoSugarVember

noreply@blogger.com (New Outlook Fitness) — Sun, 30 Oct 2011 09:54:00 +0000

It's November in 2 days...correction it's NoSugarVember in 2 days.

Why NoSugarVember? Too many individuals consume far too much sugar. The way that the nasty, addictive substance works means that as soon as you consume it, you want more. There are several illnesses and diseases that over consumption of sugar is associated with.We all know about Diabetes but did you know about:

Depression
Mood swings
Irritability
Hyperactivity
Anxiety
Panic attacks
Mineral deficiencies
Adrenal gland depletion
Hypoglycemia
Candida overgrowth
Increased cholesterol levels
Chronic fatigue

Sugar is so dangerous because it weakens our immune system therefore rendering us susceptible to disease and illness. Now I already hear you saying "Oh but I don't even consume that much sugar"or "I'm not a sugar addict" but listen up we are all addicted to sugar in some way or another.

By consuming sugar and products containing sugar you are on the slippery slope down to insulin sensitivity, diabetes, heart disease, impotence and many cancers. Sugar quickly absorbs into your bloodstream reeking havoc with your blood sugar levels, the body responds by increasing its secretion of insulin. Too much insulin encourages certain types of cancer to grow. Breast, colorectal and pancreatic are the most common.

Hopefully my scare tactic are working their magic! Yes, it may never happen to you but why would you want to chance it? We only get one shot at life so why not live in the best possible body we can.

NoSugarVember will began on 1st November and "finish" on the 30th of November. I'd really like it if none of you actually stopped it and just continued on this new Sugar-free way of life. It's totally possible but it takes commitment, like anything in life.

ALLOWED FOODS:

Rolled oats, quinoa, millet, barley & brown rice

Veggies (just not potatoes, corn, sweet potatoes)

2 pieces of low-med sugar fruit (grapefruits, rockmelon, watermelon, berries, apple or rhubarb) per day

Oils, butter and avocado

Eggs, meat, chicken, fish & nuts

Bocconcini, cheddar, ricotta & goats cheese

1 cup plain natural yoghurt or cottage cheese (just one cup of either per day)

Coffee, tea, herbal tea sparkling mineral water.. All minus sugar (dont add it!)

Ready for alcohol? Glass of red wine, low carb light beer, vodka, gin, rum & whiskey. Moderation is key (no more than 6/wk). Try not to consume alcohol during NoSugarVember, as avoiding alcohol is essential for fat loss. If you are happy with your weight and fat levels, then be my guest and consume alcohol in moderation.

Use your initiative & check foods if there is more than 3 grams of sugar (per 100g) then it's a no go. For example some breads are within that range (Burgen rye bread) so you can have it.

BANNED FOODS:

Sugar and all sugar containing products (milk, ice cream, pastries, chocolate, soft drinks,etc You catch my drift right?)

Sauces and or condiments containing sugar

Be aware and check your food labels (if you eat things from boxes,they will more than likely contain sugar. I'd love to write every food that contains sugar but quite frankly, I have a life! Ha. Just jump on goggle and have a search if you are unsure.

TIPS:

Suck it up! It's 30 days, you can do it!

Exercise to boost your results

Add a dash (I said a DASH!) of cream or coconut cream to coffee/tea if needed

Flavour your water or sparkling mineral water with a squeeze of fresh lime or lemon! Drink truckloads of water throughout the day and after exercise.

Get over milk and soy! So many people have allergies to milk and dairy products. You need 700- 1200 mg per day of calcium You can get calcium from other sources such as: Spinach 150mg per cup & wakame, parsley, sesame seeds 88mg per tablespoon, Almonds 250mg per 10 nuts, Sardines have 450mg/100g, Oysters contain 190/120g, cottage cheese 240mg/100g and surprisingly even herbs are one of the highest sources of calcium, coming in at an average 85-40mg per tablespoon. Even more reason to add flavour to your meals. Also get some sun! Why? Calcium needs vitamin D to be absorbed.

Keep foods clean- protein, veg, nuts, natural yoghurt & wholegrain carbs. Watch tinned/canned items- check nutritional panel

Try some supplementation: Spirulina and Chromium are helpful

I'm not a believer of artificial sweetener, so it's off the plan. It's a fake, manufactured product that you don't need

Follow my tweets and use #NoSugarVember to keep tabs on everyone!

Who's on board? Say G'day in the comment box below......

Natalie Carter Recommends: C Coconut Water

noreply@blogger.com (New Outlook Fitness) — Wed, 26 Oct 2011 22:58:00 +0000

There's been so much hype about Coconut Water and I for one refused to become sucked in. I purchase whole coconuts regularly from groceries but always struggled with opening and transporting them around. I've tried many bottle coconut waters on the market but they all taste terrible and nothing like the true experience of cracking the top off a fresh, young organic coconut and drinking the water through a straw. I also pretend I'm a on tropical island, then my phone rings and I'm blasted, quickly, back to reality.

C Coconut Water is a totally, surprisingly, different experience. I was expecting the same 'rank' old coconut taste experience however what I got was fresh, clean coconut flavour almost a carbon copy of a fresh coconut. Why? Because C Coconut Water creators have sourced the best tasting coconuts from across the globe. The coconuts are organic and are so delicious chilled in the fridge. Their product is as close to nature as possible and that's why I love it!

Benefits of drinking C Coconut Water:

- Great for re-hydrating the body. If you've been naughty and indulged in a few too many wines, Coconut water is great for curing a hangover and also helps with jetlag.

- Also helps metabolism and promotes weight loss. The oil from the coconut also has these similar benefits and has been on my radar for years.

- The coconut is actually a large seed not a nut, so those with nut allergies can consume it by the truckload

- Fat free and low sugar

- It's highly sterile....it case you really do get stuck on a deserted island, you'd probably survive!

- Because it's highly hydrating it's the choice for a healthier sports drink. It has high isotonic properties and has less sugar than most sports drinks. I love a coconut water after a workout

- Higher potassium than a banana....and fewer carbs too! Awesome

- Also contains magnesium, so helpful post workout and for recovery

Go get your C Coconut Water from Thomas Dux or Harris Farm grocers. Enjoy!

Have you tried Coconut Water? What did you think?

Create A Flat Stomach, Part 3

noreply@blogger.com (New Outlook Fitness) — Wed, 26 Oct 2011 04:49:00 +0000

We've gone over Part 1 and Part 2, now friends, it's time for the final section.... Part 3!

You've probably heard me tell you about a BILLION times how important the foods you choose to eat are. Well I'll say it again, The foods you choose to consume, as part of your "getting awesome abs"or "hot body plan" are going to either see you succeed or fail. Simple! Eat shit, look shit. People often scoff at those that are regimented with their eating plans, it's usually a sign of jealously. So get over it and jump on board.

I come across many people who are actually proud of their shitty, highly processed diets. Are they serious or just living in a dream world? Processed foods (especially sugar) will eventually lead to your health's demise. This is not a joke. You can keep living with fake, processed foods as the bulk of your diet or you can choose to consume foods that offer nutrition and life prolonging goodness. I'm not guaranteeing that by switching your processed diet you'll drop loads of kilos and suddenly look amazing but over time this is the benefit that clean, healthy living can have on a individual. Even if you only consume junk a few times a week, it's still a few times too many. Are you finding it hard to shed the last few kilos? Do you waver between a certain number on the scales or a dress size that you just can't seem to decrease. Well it's your diet that needs to be altered and the junk removed to achieve a positive result. You can bust your ass at the gym (to no avail) or you can make simple changes to your diet and see changes- you choice. Be smart guys! Change your food choices.

We live in a period of time where we have an abundance of information about health available to us, sometimes too much, however we are bigger than ever. Yes disease is reducing but we are living with some of the biggest people (obese individuals) and it's in our backyard not just America. Why? Because we won't give up eating our comfort foods. Because overweight people still are being told to consume their 4-7 serves of carbohydrate everyday and only 2-3 serves of protein. How much more research do we need to find to convince the general population that this ISN'T the correct way to successfully achieve weight loss and overall health.

What is processed food? Now I don't need anyone to be a smart ass, I do understand most food goes through some kind of processing but I'm talking about Anything that is NOT fruit, veg, meat, fish, legumes, beans, dairy, eggs, nuts, oils, whole grains

Biggest pains in my ass:

1. Sugar (soft drinks, High fructose corn syrup, lollies, refined, raw, white its all the same crap)
2. Sweeteners/fake sugar
3. Fake oils (hydrogenated oils)
4. Breads and white processed flours
5. Pastas
6. Soy
7. Boxed products with ingredients lists a mile long

By cutting the above out of your diet, you will see changes to your both internally and externally. By removing sugar alone, big changes occur. To experience this benefit, why not join me and my AWESOME Twitter followers and participate in NoSugarVember? We will be sticking to the below shopping list the whole of November and eliminating (also all) of the sugar that can creep into our diets. Keep following my tweets and look out for the #NoSugarVember hash tag.

Use my personal shopping list to help you on your "Eat Clean" journey. To order a personally designed nutrition program by me, click here and let's get started! If you are read to change, I'm ready to get you there.

Use this list and also don't forget:

- Eat regularly (every 3-4 hours)
- Consume 1.5-2 Litres of water per day
- Eat Protein at every meal and as snacks
- Allow 1 cheat meal per week
- Reduce alcohol intake (no more than 4 standard drinks per week better yet don't drink)
- Determine your daily calorie allowance and always be aware of what you put in your mouth nees to be expended with some exercise. Energy in vs Energy out. Get that balance right and you are a winner!

Natalie Carter's Eat Clean Shopping List (all can be found in Coles/Woolies)

1 kg tub Jalna biodynamic yoghurt (organic)

Tub of cottage cheese

2 litre organic milk (full fat- Parmalat brand) and I also have organic rice milk on hand at all times.

Chicken breast (free range)

Steaks (lean fillets of beef, pork just mix it up. Also I love beef and turkey minces)

Salmon fillets or other oily fish

Various pieces of organic seasonal fruit (berries, apples, orange, pear)

200g Raw nuts (cashews, almonds, Brazil nuts just mixed no salt and not roasted)

1 Box of oats or muesli (try Table Of Plenty if you can't make your own, this does contain sugar though. Try plain organic rolled or spelt oats also )

1 bag brown rice & quinoa

Cans of tuna or red salmon in springwater (Sirena is my favourite. I only consume tuna in small amounts due to mercury levels)

Seasonal Veg: zucchini, green beans, broccoli, brussels sprouts, spinach, lettuce leaves (dark leaves not iceberg or cos), carrots, tomatoes, half celery, red peppers, aparagus, baby fennel, sweet potatoes (I recommend ordering an organic fruit & veg box from Aussie Farmers Direct- it's great, seasonal produce delivered to your door. A couples box is less than $50!)

Dozen Eggs (organic or free range) and a bag of frozen egg whites (for smoothies)

3-4 bottles of San Pellegrino or mineral water

Store cupboard: extra virgin olive oil, sea salt, pepper, balsamic vinegar or red wine vinegar, mixed herbs, sweet smoked paprika, any other favourite spices/herbs, tinned tomatoes, almond meal, raw cacao powder to add to my smoothies chick peas, cannellini beans.

1 kg Packet frozen berries

Create A Flat Stomach Part 2

noreply@blogger.com (New Outlook Fitness) — Mon, 17 Oct 2011 03:50:00 +0000

Welcome back, in case you missed Part 1of Creating A Flat Stomach, here it is.

What you do as part of your exercise routine is key to achieving a flat stomach. Whether it be in the gym or at home, a great selection of top exercises is vital. I look at the abdominal as a whole and don't break them up. Why? Breaking up body parts is time consuming and very old school body building. You body works as a WHOLE unit, so use it as one. There is more to life than sit ups. Get with the times, they are so dated and cause more harm than good. All these exercises below will target your whole core and get it rock hard.

Here are my Favourite 5 Abdominal exercises:

1. Plank: This recent article in the SMH also agrees that the plank is the new crunch. Throw away the lame, tired and ineffective ab crunch for a plank. Your stomach has muscles that are not dissimilar to the working of a corset. We all want that streamline look, don't we? Well then stop wasting time with crunches (that will build thickness in your ab area) and start including planks into your regime.
- Balance on elbows and toes
- engage navel to spine, tuck pelvis under so you are one straight being
- Make sure your head is over your hands and keep your body long.
- Hips remain up at all times. If you feel pain in your lower body, check your navel is drawn in and give you hips a little tuck under
- Hold for 45 secs to start with then continue to build it up. Repeat 3-4 times. My mum (who is 59 can hold the plank for 4:04 min! Amazing. Well she does have a great trainer, I must say!

Plank

2. Hip extension with plank: A variation of the plank with added glute and hip stability. Arms and back will also get stronger.

- Start with arms extended, tuck pelvis under, long body and navel drawn in to spine.
- Slowly lift right leg off the ground by engaging your glute (ass cheek) hold for 3 secs (don't let that navel relax) and then lower leg down and swap.
- Left leg goes up, hold and return

20 alternating x 3 sets

3. Wood chops with resistance band or cable at the gym:
Great for shaping the obliques (love handles). This is a total core workout, when performed correctly.

- Fix the resistance band to something that won't move (door handle is great)
- Stretch the band so there is some tension on it (this you'll have to gauge and work at your own level)
- Stand tall, navel to spine, pelvis tuck under, knees slightly bent
- You now have to keep your hips still (look at my hips are they moving....no! Keep them facing straight ahead)
- Rotate your upper body only with straight arms then return to center and repeat.
- Try for 15-20 reps and repeat on right side. Repeat 3 times through

4. Lower ab heel taps: THIS IS ONE OF THE BEST EXERCISES YOU CAN DO FOR YOUR LOWER ABS! I REPEAT BEST EXERCISE FOR LOWER ABS. Got it? Ok, good! Why? It effectively helps correct the typical 'sway back' or 'banana back" posture lots of people have.

- Lie down on your back with bent knees off the ground and upper body relaxed and long.
- Press you lower back into the floor by rotating your pelvis. You can use your hand as a guide. Place it in the small of your back and try to squash your hand with your lower back. Just keep it there for the first few times to make sure you are doing the exercise correctly.
- With your navel firmly in, slowly lower your heel down to the ground. You may THINK you can do it quite easily but the hand will be your feedback, if it's not getting squashed while your heel in going down, you need to rotate your pelvis more and draw the navel harder down into your spine.
- Alternate legs for 20 and repeat 3 times through. Make sure the reps are all perfect and if need be just work up to doing 20. We want quality not quantity.

Lower ab heel taps

5. Side plank: Great for building strength in the obliques and mid section.

- Lie on your side, shoulder over elbow, stack both hips on top of one another. Push up on to side of foot
- Raise up arm in line with shoulder and look up at your raised arm.

- Hold for 45 secs (increase time as you get better) and then repeat on other side. 3 sets through

What more ab workouts? Go to my YouTube channel and check it out. My final, Part 3, is only a short wait away. Stay tuned and in the meantime get moving with these exercises!

Create A Flat Stomach Part 1

noreply@blogger.com (New Outlook Fitness) — Wed, 05 Oct 2011 23:33:00 +0000

I am asked on a daily basis "How do I flatten my tummy" or "How do I get a strong core" and I thought I'd share my answer with everybody today. Not only are you going to get the inside scoop, you can finally put to bed all the rumours and misconceptions out there.

Keys factors that play a part in successfully achieving a flat tummy:

- Diet: The state of your tummy is reflected by the foods you eat. Eat crap, look crap. Simple! Your body really is a temple and it's imperative you remember this. What about skinny people who eat crap but have flat stomachs? They most likely have a high percentage of body fat and also visceral fat (the fat surrounding your organs) High visceral fat levels are dangerous in ANY individual, obese or skinny.

- Genes: Something we are either "blessed" with or lumped with. Your DNA will have significant weighting on whether you naturally have a flat tummy or are prone to a slightly more flabby one. That's not to say you can't aim to create leanness in your abdominal area, it will just be a little harder and not come as naturally as it does to those with a lower body fat percentage. Aim to lower your overall body fat percentage to reveal your abs underneath. We all have them!

- Types of exercises you choose: Some exercises (like crunches) are abdominal thickeners whereas lower abdominal activation will work on creating a drawing in effect on the abdominal area (very much like a corset). There are many exercises I do with my clients that ultimately change their posture and therefore their abdominal strength and how their pelvis "sits"

-Stress: When the body is in a state of stress, a hormone called cortisol is produced. Cortisol is secreted by the adrenal glands and the amount released into the bloodstream will depend on the time of day. Cortisol is important for several functions in our body including the maintenance of blood pressure. The hormone stimulates fat and carbohydrate metabolism and insulin release and maintenance of blood sugar levels. An increased production of cortisol (usually at times where the body is in stress) can lead to weight gain and fat storage especially in the abdominal area. We all know this kind of fat storage is a HUGE pain in the ass not to mention very dangerous and puts us at high risk of heart attacks and strokes. Whilst there as several supplements aimed at lowering cortisol levels and secretion no well-respected studies have found any value in them lowering cortisol and aiding weight loss. The best and easiest way to do so is with exercise. The best kind would be resistance based as this burns a higher amount of calories and also will help lower stress to the body. Stay away from extended periods of cardio (especially steady state i.e more than 1 hour per day)

- Alcohol consumption: In the majority of cases, those who restrain from alcohol whilst following an exercise program have an increased chance of successfully reducing their body fat, especially from the abdominal area. This is because "alcohol lowers testosterone for up to 72 hours and increases estrogen levels. If you want better results from your training, reduce or stop your intake of these substances. To your body, Alcohol is a useless nutrient, that is a poor energy provider and is easily stored as fat - hence the 'beer belly'. Alcohol also lowers protein synthesis by 42% and reduces recovery, performance and dehydrates you. Did you know that each pint of beer has 250 calories, the same as a chocolate bar?" www.musclebulletin.com

- Estrogen levels. Through several lifestyle and environmental factors (diet, contraceptive devices, canned foods, plastics, personal care products and chemicals) we (both men and women) get exposed to increase amounts of estrogen. This creates an imbalance in our hormones and therefore can lead us to estrogen dominance. If we look at a really common cause: the pill. If you take the pill you can be at a disadvantage when it comes to losing weight and trying to manage body fat in areas such as abs/tummy, thighs, butt and triceps and hips. These are the areas where women store body fat and when on the pill a continuous flow of hormones (estrogen) is entering through the body. The estrogen builds up and you have too much. This is not a good thing and one of the main reasons I stopped taking the pill in place of using other methods of non-hormonal contraception. The use of chemicals and plastics also increases our exposure to estrogen. If you currently suffer from PMS, bloating, fat storage in abs/butt/thighs/triceps/love handles (to name a few symptoms) you may need to consult a natural health doctor (or check if your GP is familiar with holistic methods to reduce estrogen) Read here for more info . I also recommend ridding your cupboards of any harmful products that may be in your shampoo, makeup or skin care. Simple changes can be made to your diet and lifestyle that seem to effect the body quickly and reduce signs of estrogen dominance.

Try:

- Eliminating soy and all soy products (however some fermented soy occasionally is ok)

- Stop the pill and try non-hormonal devices (IUD's and diaphragm's)

- Eat plenty of cruciferous vegetables: cabbage, Brussels sprouts, broccoli, cauliflower and bok choy.

- Reduce dairy consumption, opt for rice milk or almond milk instead. Always make sure you consume organic dairy if you do have it.

- Use BPA free storage containers or glass jars to store food. Reduce canned products

- Buy chemical free haircare and skincare products (hard I know but a general reduction will be a good start). We are trying to minimise all xenoestrogens here.

Stay tuned for Part 2 & Part 3 where I'll go through the most effective diet for fat loss and exercises to add and which ones to ditch.

Are you committing any crimes when it comes to the above factors? Maybe you use BPA storage containers or drink too much? Go on share your crime.....

Dietlicious Meal Delivery Service

noreply@blogger.com (New Outlook Fitness) — Fri, 23 Sep 2011 00:16:00 +0000

We all know how preparation is key to succeeding in your weight-loss plan and also to maintain a healthy lifestyle. Some people find it hard to prepare, cook and store their meals in advance but never fear help is at hand. Dietlicious by Gourmet Dinner Service (GDS), is a fabulous service offering a convenient, ready-made, high quality and great tasting product. We all have preconceived ideas when it comes to ready-made meals but Dietlicious is NOTHING like those meals. I only want to offer my clients and readers the best products, which I have personally tested and believe in. Dietlicious is different and therefore one for my favourite’s list.
The Dietlicious meals are prepared in the GDS kitchen with portion control in mind. There’s no skimping on flavour or missing out on vital food groups, like other diet plans. The service offers gourmet, nutritionally balanced meals, delivered to your door, for under $30 per day. The menu offers a vast selection of cuisines including curries, fish, veggies, risottos, tagines. My personal favourites were the Arabian Beef and Teriyaki Salmon. Also a handy side was the mashed sweet potato. A clever, time saver! Super fresh and very delicious. No artificial anything- which impressed me!

I had Lazy Man give them a try and he loved them. We eat healthy, home cooked meals regularly but having our order delivered to our door and stored in the freezer meant we weren’t ever stuck without a meal already prepared for dinner or lunch. I found the portion sizes perfect as we all tend to fill our plates with too much food. This just brings your sizing back into check. All meals are nutritionally balanced which is key to weight-loss success and overall health. The whole family can eat with the inter changeable menu plan.

My Favourite: Arabian Beef!

The plans come in three (3) daily calorie requirements: 1200 cals, 1500 cals and 1800 cals, offering all meals including snacks. What you plan you choose depends on your weight and height. Dinner only or lunch and dinner are available and will appeal to many who don’t want to be tired into a structured plan. This is where Dietlicious is perfect for flexibility and convenience. Coupled with PT or group sessions your success will be increased.

I know this would have been a big benefit if I was a solo diner. When you are single the last thing you want to do is cook a meal when you've had a rough day at work. Now you don't have to go for toast or cereal (shudder!!!) it will just be like Mum cooked it for you!

They have a fantastic offer for my lucky readers:

Free lunch valued at $8.90

san choy bau w brown rice
chicken cacciatore w rice
stuffed capsicum
Texan beef wrap

code: natalie

min $75.00* worth of Dietlicious meals

*excluding delivery + box deposit

Terms + Conditions

Offer is valid from 23 - 30 September 2011

Limit one offer per person

Cannot be used in conjunction with any other offer

Not available for gift vouchers

Contact the gang at Dietlicious for menu plans and options. "Diet food never tasted so good"

RUOK? Day

noreply@blogger.com (New Outlook Fitness) — Thu, 15 Sep 2011 06:28:00 +0000

Today is RUOK? Day and I thought it fitting to share these stories with you concerning depression. The day is aimed at suicide prevention and I'm sure you are all aware that depression can quickly manifest into a horrible loss of life.

Ever feel unmotivated, anxious, sad, or alone. You may not suffer from mental illness but we all can sympathise with those who feel these emotions constantly, right? We have 4.5 million Australians who are suffer from some form of Mental illness, just in 2011 alone. That’s an alarming and shocking statistic for me.

A few current clients of mine have been gracious enough to share their experience with me about their own depression and how getting involved in an exercise program has helped them overcome their pain.

Amanda, 28, was living in a foggy daze. She felt fat, lonely, self-conscious, worthless and unmotivated. Her main form of activity consisted of hours of TV watching. She says “she wasn’t really “living” my life, merely just existing.” She was prescribed antidepressants from the age of 16 through to 23 with a year or so break in between this time. Amanda states “When I first started experiencing anxiety and depression, Doctors were so quick to prescribe pills. The reality is that these pills stopped me from feeling highs and lows and I lived in a constant state of emotional numbness. Sure, the anxiety and depression lessened when I was medicated but I wasn’t happy during this time and I also gained a lot of weight as a result of taking the medications which in turn made me even more unhappy.” She felt that the constant pill popping was not going to effectively reduce her symptoms and help her lose weight. So she decided to take matters into her own hands. She began exercising with New Outlook Fitness and also by herself on her prescribed program. “When I started to exercise consistently and eat healthier I started to see changes in my body. In the first few months they were only minor changes but I automatically started feeling better about myself. As time went on and the more my body physically changed I achieved a mental clarity that I had never experienced before in my life. I became motivated, goal-orientated and determined to be the best version of me that I could be and lead the happiest life that I could”. Amanda has successfully beaten her depression and is now motivating others with her amazing blog Me Vs The Bulge. An insight into her own trials and tribulations with her weight and changing her lifestyle. She has managed to inspire those that follow her blog and many of her family and friends.

Similar to Amanda’s story, Veronica 36, also suffered from depression. She suffered before, during and after her pregnancy. Veronica states “I had a series of consultations with a psychiatrist who is also a psychotherapist to get a better understanding of why I am predisposed to depression, and what I can do day-to-day to prevent it from reoccurring”. For her medication was the right path however when she began to add exercise into the mix. She also mentions “When I exercise regular my energy level increases and negative thoughts do not come up as often or as strong. After a few times I decided that exercise has to be a main part of my mental health management.” What are Veronica & Amanda’s tips for managing depression?

- Don’t be afraid to seek help

- Check if your employer has an Employee Assistance Program which may include anonymous consultation with a psychologist.

- There are good online resources out there. Veronica recommends: The Black Dog Institute, Beyond Blue and Sane http://www.sane.org/

- Get talking about your depression

- Be aware of your mood, and note when negative thoughts creep in and drag you down. This may be the perfect time to get your shoes on and go for a walk or even lift some weights. Boxing is also an effective stress/anxiety reliever.

- You need to make yourself a priority – take time for yourself. Amanda mentions “The most important thing here is consistency and routine – happiness will soon follow.

Natalie Carter’s Top 3 Mood Enhancer’s:

- 1. Turn on your computer and get into my youtube workouts. Your energy levels will sky rocket and not only will you feel great, you will look awesome. You only need minimal equipment and best of all, can do these in the privacy of your own home

- 2. On the days where you need an outdoor boost, pop your shoes on and get walking. Add hills, stairs and really get a good sweat up. Listen to your favourite tunes and go to your local park and immerse yourself in nature. Listen to the birds, breathe in fresh air and let the sunlight hit your face. It’s hard not to feel alive

- 3. Is your house a total mess? Dishes plying up in the sink and the laundry basket is as high as Mt Everest? Something has got to give! Tidy house, tidy mind. Time to crank the stereo or the radio, get the Hoover out and get that washing machine & dishwasher going. Now it’s time for the physical stuff. Give your house a good ol’fashion Spring clean. Did you know Housework burns over 200-370 cals/hour, depending on the intensity. That’s about the equivalent of a 60 min brisk walk. Pretty cool!

I I hope sharing these stories with you helps in some way if you are suffering from any form of depression. RUOK? Day is so important because it brings to light the fact some people do it tough on a regular basis. Just asking that simple question- RUOK? can really change the way someone feels.

More Gluten-Free Recipes

noreply@blogger.com (New Outlook Fitness) — Mon, 12 Sep 2011 05:53:00 +0000

Kangaroo strips with Quinoa & Leek

Serves 2

Ingredients:

400 g Kangaroo fillets
1 Leek finely chopped
1 tbs chilli (I like it HOT!)
1/2 cup cooked Quinoa per person (to serve with dish)

Place leeks in a little oil and chilli to caramilise in a fry pan. Add Roo and cook till medium rare (about 4 mins each side). Serve with quinoa. I kid you not, that is it! The leek with quinoa tastes AMAZZZZZZZZING!

Coconut Quinoa Porridge

One night I was aching for something sweet. You know how hard you can yearn for that sweet, sweet candy, right? So I knew I have two options: I could succumb or I could concoct something healthier and more satisfying. Enter Quinoa Coconut Porridge. This even doubles as a breakfast option

8-10 serves

Ingredients:
4 cups Quinoa
1 can Coconut Milk
6-7 cups Water

Topping/nut rubble

handful pistachios & almonds
1/4 cup shredded coconut

Place quinoa into water with coconut milk and stir, keep on a medium heat and add more liquid (water) if necessary. Meanwhile chop nuts into a rubbley mix (I like big bits and tiny bits...gives it some texture and crunch) add shredded coconut. Keep this mix in an airtight container.

The quinoa will take about 20-25mins to cook through. When it's ready takeoff heat, plop a half cup full in a bowl and sprinkle with the nut rubble. If you need extra sweetness drizzle over a splodge of maple syrup.You'll have a large portion left over, use it for breakkie or freeze it for more serves later

Mexican Chicken Salad

It alarms me how many people choose to eat junk and takeaway's over healthy, fresh options (like all the recipes you will find on my blog!). They choose the takeaway thinking that it's quicker. It's not people! It takes at least 10 minutes in the car, 2-3 mins taking order/talking to your Thai takeaway man, 5-20mins waiting time, 10 minutes back home in car or by foot. So far we are up to 40+ minutes, even if you get delivery it's going to take 30-45 minutes. Sooooooo, why not get a little familiar with your kitchen. Buy some veg and protein and keep your pantry stocked with beans/pulses and plenty of quinoa and you'll be set.

serves 2

Ingredients:

Grilled chicken 400g
Half can of Kidney beans* (dusted with paprika and cumin -1 tsp each)
1/2 avocado, cubed
Lots of mixed leaves (washed and dried)
EVOO (Extra Virgin Olive Oil)

Place chicken on hot grilled, cook through (should take 6 mins or so each side depending on size). Meanwhile drain beans and toss with spices. Place on heat with chicken just to warm through. Pile chicken and beans on top of leaves and avo. There you have a gluten free, protein rich, figure friendly meal in minutes!
*Check label. Kidney beans are GF but because of canning they could be exposed to gluten products. Always check. You can always use fresh (they'll need to be soaked overnight before cooking them, then add them to salad)

So that should keep you busy for a while! I've got some more delicious recipes coming up soon. Do you have any requests out there? Please send through and I'll get creating/modifying.

10 Things I Love about Spring

noreply@blogger.com (New Outlook Fitness) — Mon, 05 Sep 2011 06:31:00 +0000

Spring is here! The mornings are beginning to shine brighter, the sun hotter. Flowers are blooming and the air has lost it's chilly snap. So I've prepared my "Things I Love List" yet again:

Beautiful Bronte Beach on a Spring Day!

1. Meltdown 3rd September, Our final outdoor bootcamp for the year!

2. Dusting off my thongs! Aussie made, complete with massaging nodules, I love my Souls.

I'm sporting a bright pink pair and I almost don't want to take them off!

3. Spring Shred is well underway.I've got lots of you signed up, getting your workouts done and enjoying the change to your routine.

4. Delightful outdoor dining. Firing up the bbq, in preparation for Summer!

5. Concerts: I'm off to Elton, Dolly and The Foo Fighters

6. Lifting heavy! Here's my latest arm workout:

Aim for 12 RM reps, followed by 10 then 6. Note: 12RM maximum reps you can lift for 12. Rest 1min btw whole sets
Shoulder press 12, 10, 6. Then:
Lat raise 12, 10, 6. Then:
Alternating Cross press 12, 10, 6 rest 1 min. Continue this format with all exercises
SB prone roll out
Row high low (cable)
Pull up (assisted of needed)
Push up
DB flyes on SB
Decline push (feet on bench or step box)
Tricep oh extension (DB or cable)
Weighted tricep dips
Bicep curl DBHammer curls DB

7. Swimming in the ocean

8. Blackmore's Running Festival . Family Fun Run, 9km, Half Marathon and Marathon

9, Music: Loving Goyte, Boy & Bear , Adele.

10. Spring/summer clothing collection sass & bide

What are you most looking forward to about Spring?

Spring Shred

noreply@blogger.com (New Outlook Fitness) — Tue, 30 Aug 2011 00:17:00 +0000

What to be Shredded like Jennifer Nicole Lee

Did you survive winter? I sure did! My training is going stronger than ever (quite literally!). I'm slowly up there with my lifts and really making progress. I exercise all year round, I've never understood why people stop for Winter. We are not BEARS! If however, you were one of these "people" and you need a little help to shift the Winter flab or need to shred some body fat in time for Summer, I can help! I want to get as many of you to make a commitment in the month of September (and then hopefully you'll continue after the month ends) to accelerate your fat loss and start to see some really positive results.

How are YOU going to do this?

Easy! By following my FREE, super effective shredding program:

For cardio haters you'll love this plan! there's only 2 days of cardio to perform. You need to start realising cardio will not change the shape of your body. We need to be effective with our cardio so we perform High Intensity Interval Training (HIIT) plus your Resistance exercises. We are going to annihilate Winter fat stores

DAY 1: UPPER BODY
DAY 2: LOWER BODY + CARDIO IN MORN
DAY 3: REST
DAY 4: UPPER BODY + CARDIO MORN
DAY 5: LOWER BODY
DAY 6: REST
DAY 7: UPPER AND LOWER BODY BIG DAY!

Team Shred
Join our team (#teamshred) and plegde to perform the workouts to your best ability and follow the eating plan. Follow me on Twitter, where I'll be tweeting motivation and checking up on you all! There is also my Facebook page

To receive all 3 FREE programs you need to email: natalie(at)newoutlookfitness(dot)com(dot)au*
*(use correct symbols when emailing please, I HATE SPAM!)

I hope to get inbox FLOODED with request to join. Come on guys it's FREE, why would you want to miss out?

Are you in?

New Outlook Fitness: Wins Randwick City Business Excellence Award (Fitness Category) 2011

noreply@blogger.com (New Outlook Fitness) — Fri, 19 Aug 2011 08:12:00 +0000

It was an incredibly exciting week for myself as the owner and founder of New Outlook Fitness. I was nominated in the Randwick City Business Excellence Awards 2011 in the category of Outstanding Fitness. I found myself up against some big gym chains so was feeling a little nervous, however I was confident in what I do & what I offer my clients, so I knew we still had a shot. I plied myself with several glasses of vino (just in case I didn't win, at least I'd be tipsy!). The Fitness category was finally up....eek! To be honest the wine was doing it's job so I wasn't nervous but I was secretly crossing all fingers and toes whilst maintaining composure. I had Amanda (New Outlook Fitness' newest trainer) by my side. Also, my beauties from Creations Salon (also nominated and big winners in their Beauty Category). It was announcement time.....and the winner is......N (we all burst into screams as there wasn't anyone else with a business name starting with the letter N.... Yeeeeeeeeahhhhhhh!) ...Ew Outlook Fitness....screams continued...smile spreads across my face, cameras, lights everywhere.....straightening dress...did a quick bicep flex for camera (I have no idea why?! Well I do, I love my muscles)....talking the long walk down to the stage, whole time still in shock..is this what the Academy Awards are like? I accepted my award, few happy snaps (my smile is over the top big..it just looks silly now!). I also had a chance to make a little speech. Something in the way of:
" I'd like to thank all my fabulous clients, without them I would have no one to help. I thanked sponsors and also decided to stick it up the gyms and told people about what New Outlook Fitness does "we are an outdoor/ at home based service and not one of those sweaty, stinky gyms" and that was my less than 15 mins of fame up on stage. What a blast!

Time for another speech:

I wanted to say THANK YOU all so much for the support you have given me. Whether it's reading my blog, your lovely comments on my Natalie Carter Facebook page, New Outlook Fitness FB page or on Twitter. I really do appreciate and love your feedback, after all it's YOU I'm doing it for. I love spreading my expert knowledge to improve how we see our bodies, train our bodies and feed our bodies. I felt so honoured seeing all your beautiful, kind messages. My plan is to keep doing what I'm doing only bigger and better and I hope I can satisfy your fitness & health appetites.

Here's some images of the night for you to enjoy!

BEST Post-Workout Protein Shake

noreply@blogger.com (New Outlook Fitness) — Tue, 16 Aug 2011 10:23:00 +0000

Check this bad boy out!

What a glorious beauty. Coming from a late-ish evening workout, arms where the workout du jour, I needed some juice to refuel. Refuelling is essential after a workout if you are aiming to add lean muscle mass to your body. What does lean muscle do? It makes you look like a lean, mean fighting machine....a little like this:

Photo: Jamie Eason

In a blender:

1 cup of frozen berries

1 cup of milk

50g of 180 Nutrition Protein Powder (chocolate)

WHIZZZZZZZZ!

Thick, creamy, chocolately and perfect for post-workout.

Enjoy my friends :) Dont forget to come and say "Hi" on my Facebook page

Chilli & Tamari Chicken

noreply@blogger.com (New Outlook Fitness) — Tue, 16 Aug 2011 07:38:00 +0000

Need a quick, satisfying snack? Look no further than my grilled Chilli & Tamari chicken breast.

Why Tamari? Gluten free and so very similar to soy sauce (it's just the wheat free version of it). Even if you are fine with gluten I think it's a good idea to minimise your gluten consumption. What does gluten do? Gluten is a protein found in wheat, rye and barley. Put simply people who cant assimilate gluten in their gut properly should avoid it as it can be fatal, this is called Celiac Disease. To learn more about Celiac Disease go here.
If you ever feel gassy, bloated or sick after consuming gluten based products, head to a Naturopath and consult for options.

Ingredients:

Packet of chicken breast, chopped into large chunks(500g)
Tamari 1/4 cup
tbsp chilli flakes

In a medium bowl, combine all ingredients. Next, heat your grill up to high. I love using a griddle pan, that is all.
Cook chicken through (should take about 4-5mins per side depending on size of chunks).

I use this a lot for a snack before a workout, add some quinoa or brown rice for the carb value and to provide energy. It's also great as a lunch or dinner option as it can be made in advance and stored in the fridge. Serve it with a big, leafy green salad.

What's your favourite chicken dish at the moment?

Natalie Carter's Opinion

noreply@blogger.com (New Outlook Fitness) — Tue, 09 Aug 2011 22:04:00 +0000

Recently I contributed to the article "Transform your body with weights" by Daniel Hoy.
You can read the Herald Sun article here:

Were you ever afraid of weights? What allowed you to overcome this fear?

Get Your Kids To Eat Their Brussels Sprouts

noreply@blogger.com (New Outlook Fitness) — Mon, 25 Jul 2011 03:38:00 +0000

We celebrated Christmas in July with our fabulous friends over the weekend. Not only was it a huge hit (if I do say so myself) but I managed to cook Brussels sprouts and actually really enjoyed them, as did many of my other guests. I remember, as a child, being FORCED to sit at the dinner table till ALL of my sprouts were eaten or I wouldn't be able to leave. Geez, talk about child abuse! But really, all jokes aside, most parents wouldn't know how to cook a Brussels sprout for your child to actually enjoy them. I remember my Mum's (sorry Mummy) were DISGUSTING! Bitter, watery, grossness. So let me let you in on a little secret and then you too can perform miracles and get them munching away. Please Note: I don't own any real children, so my disclaimer is this: DO NOT ACTUALLY TELL THEM WHAT THEY ARE EATING AND IT'LL BE FINE.

Kids love soup, right? So blend up the sprouts and they won't blink an eyelid.

Firstly, I had some roasted vegetables left over from my dinner party. Potatoes, parsnips, carrots and the sprouts. See recipe below to get the inside scoop on delicious tasting sprouts.

Sprouts:

Wash and chop most of the white end off the sprouts, get rid of any lose outer leaves and also make little crosses on the bottom of them with a pairing knife. Next place in shallow fry pan, cover the sprouts with water (add salt). You want to boil them for only a short time approx 5 minutes, have a taste, their should be crunch in them definitely not soggy or bitter tasting.

Drain off in a colander, then place back into a fry pan with a samll knob of butter or get one step fancier and add a few rounds of thinly sliced pancetta! Mmmm delicious. Fry for 2-3 mins and serve.

Soup time
Ingredients:

Array of roasted veg (parsnips, Brussels sprouts, potatoes and carrots work well. These work cooked in oil and were seasoned appropriately)
3-4 cups of Chicken stock or veg stock (reduced salt)
Pepper

Add all the roasted veg (approximately a sauce pan full - 5 cups of veg) into a pot, cover with stock (approximately 3-4 cups of stock) then simmer. It will not take long to cook because they have obviously been cooked previous but the longer you simmer the more the flavour will develop. Blend up to a nice smooth consistency (kids love smoothness) with a stick blender. Serve with a small dollop of sour cream or cream (at your discretion).

Never have sprouts tasted so good!

What was your most hated vegetable as a child? Has it become a favourite vegetable yet?

Easy Meals: Healthy Gluten-Free Fried Rice

noreply@blogger.com (New Outlook Fitness) — Mon, 25 Jul 2011 02:56:00 +0000

Sunday afternoon's are usually spent preparing the diary for the week ahead, relaxing with my partner (and cat!), watching a movie or recorded episodes of trashy TV (yes, i love it!) and then we argue over who is cooking dinner. Sound familiar?

To prevent WWIII happening, here's a solution: A health, quick Gluten-Free Fried Rice. This is great when you have minimal items in your fridge also. It provides you with a nice balance of Carbs, protein and fat (all the marco nutrients your body needs)

Serves 4:

Ingredients:
2 cups Rice (preferably brown)
2 eggs
Head of Broccoli florets (snipped or chopped up into small pieces)
Tamari (which is a gluten free soy sauce)
Few Tbls dried chilli
Tbs Sesame oil

Cook the rice first (using your favourite method), next drain off rice and set outside. Also think about using left over quinoa or amaranth. I find if you put it in a big fry pan (non-stick) and spread it out it'll cool down and separate faster. You need to separate the grains slightly so it's not gluggy.
Next, Put the fry pan back on the heat and heat up the rice, throw in a tbs of sesame oil, chilli, tamari and the broccoli. Stir it regularly so that all the ingredients have combined together. Beat the eggs together in a separate bowl or mug (just quickly till they form a rough omelette consistency). You can either take every thing out of the pan and make the omelette separately or just do what smart, less fussy people (like me!) do and pop the egg into the rice and stir to spread it around while it cooks through.
Have taste check and add a little more tamari if you like it salty or maybe some more chilli, if you like to live on the edge!

Calorie count: 215 per serve

Be adventurous and add chicken or beef and also more vegetables. You can really go nuts and get really creative....if only I could be bothered on a Sunday

What's your favourite quick rice dish?

Gluten Free Pork & Fennel Meatballs

noreply@blogger.com (New Outlook Fitness) — Sun, 17 Jul 2011 05:30:00 +0000

Let me share with you a Gluten-Free, low fat and super tasty protein packed meal.

Pork and Fennel Meatballs
By Natalie Carter

1 packet pork mince (500g)
1/2 cup Quinoa
1 tsp Fennel seeds
1 tbsp Herbs mixed (dried)
1 egg
Salt
Pepper

Sauce:

400g Tin tomatoes
2 tbsp Tomato paste
1 big clove Garlic chopped/or grated finely
1 Onion chopped

Preheat oven to 200 degree Celsius:

Combine all ingredients together and form small round balls. I find it easy to get perfect round balls if I wet my hands slightly to create the balls then place them in muffin trays with small muffin holes, for perfectly portioned meatballs.

Place in oven & at 10 mins mark turn over, drain fat if necessary
Another 5 mins (total 15min cook time) they should be cooked through. Take a ball out and check if you are unsure.

Tomato sauce (prepare whilst meatballs are baking):

Place 1 tbsp oil in pan, fry off onion and garlic till soften, place can of tomatoes in with tomato paste, combine and bring to almost a boil then place on low for simmer- the longer you leave it the more the flavours will develop. Minimum cook time : 15 - 20mins

I like to place the meatballs in the sauce for 5-10 mins when they are cooked to develop flavour & keep the meatballs moist.

Serve with steamed vegetables or gluten free pasta. These are delicious for lunch or dinner options and can be made ahead to save time. They will keep frozen, perfect for those nights when you don't fancy cooking.

Join me for more tips & check our community of Friends.

High Protein Peanut Butter Granola

noreply@blogger.com (New Outlook Fitness) — Sun, 17 Jul 2011 04:56:00 +0000

Want a fast, easy breakfast or snack that tastes delicious but is also high in protein and provides you with slow releasing carbohydrate fuel? Here it is:

High Protein Peanut Butter Granola
By Natalie Carter

Preheat oven to:160 degrees

Mix together:

3 cups Rolled Oats (Organic if available)
4-6 tbsp Protein Powder (180 nutrition is my fav)4 tbsp Peanut Butter
2 tbsp Honey
1/2 Cup shredded Coconut
1 Tsp Vanilla Bean Paste

Place on a non-sheet baking sheet and place in oven for approx 30 minutes. Check every 5-10 minutes to make sure the granola doesn't burn or become too brown
Serves 6 (1/2 cup serve contains 208 Cals)

Perfect with berries and yoghurt and can be stored in an airtight container for up to 20 days (if it lasts that long!)

Come & Share your Peanut Butter recipes with me www.facebook.com/NatCarterPT

Kettlebell Workout: Burn Fat Fast

noreply@blogger.com (New Outlook Fitness) — Tue, 05 Jul 2011 23:26:00 +0000

Do you want an effective workout that will make you work harder in a shorter amount of time? YES?..read on.....NO? Get lost and keep following your own "program"

Do you want to look hot? YES...read on

Do you want to burn lots of calories? YES...read on

Do you want to increase strength and develop lean muscle? YES..read on

Do you want to maximise you fat burning capabilities even when you aren't exercising? YES...read on

Do you want a flat stomach and rock hard abs? YES..then guess what? You have come to the right place

Kettlebell Workout 2

My lovely client, V, has stepped in as today's model:

1. Deadlifts (We are using a 12kg KB, use what you feel will push you. Select a weight that has you feeling challenged by about the last 3-4 reps)

Core activated at all times. Slightly bent knees and perform a hip extension, slowly come up with a flat back at all times.

12kg x 15

2. Squat swing changes 12 kg x 20

Similar to a kettlebell swing (swing and hip thrust) but you change hands over in mid air at the end of the up phase.

3. Run! 200m sprint

4. Lunges 12kg x 20m (up and back)

Hold KB in right arm travelling up and left arm travelling back. Try to keep shoulders and hips straight. Core is activated. Bend back leg 90 degrees and keep back straight (try not to lean froward)

5. Mountain climbers extension BW (body weight) x 20

With a normal Mountain climber your knees go towards the direction of your chest. With these "extension" climbers, you're foot goes out on the outside of the hand. Try to keep your hips low and arms nice and still. I recommend a hip flexor and hamstring stretch before you attempt this one, just to loosen things up a bit.

6. Skipping 150 skips (or approx 1:30 mins)

Repeat from the top 4 rounds through with minimal rest. You can rest when you sleeping...Now hop to it!

Liked it yet?Natalie Carter- Personal Trainer & Transformation Coach . Don't miss out on the giveaway....International & Interstate followers can enter too!

Healthy, Easy, Fast Frozen Yoghurt

noreply@blogger.com (New Outlook Fitness) — Mon, 27 Jun 2011 02:02:00 +0000

You will die with excitement when I tell you how easy this is! I did.

Over the weekend I perusing the Lifestyle and Food channels. Jamie was on (30 minute meals), he was muttering and fluffing around as he usually does, a recipe I'd seen before but then.......he did dessert! No two words have the same effect on me, as do Ice and Cream. I love ice cream! The beauty of this recipe is you don't need to bother with an ice cream maker and you also don't need any time! Yes, I know frozen yoghurt is different to ice cream but really! C'mon, its still frozen deliciousness, right?

Ingredients:
500g frozen fruit (Mango, raspberries, blueberries- whatever tickles your taste buds)
1 cup yoghurt (I love Jalna's biodynamic natural yoghurt)
1 lime zest grated

Plonk everything into a Food processor, whizz till smooth and Bob is your uncle and Fanny is your aunt...So they say!

cals per 100g = 98 cals

This was one of those moments I had to say "why haven't I done this sooner!''. So if you deserve a little treat, get this one straight into your belly because it's simplicity makes it even more delicious.

Have got any more crazily quick and easy recipes that have slipped through my fingers...give them to me now!!!! Please....

www.facebook.com/NatCarterPT
www.newoutlookfitness.com.au

Staying Fit & Fabulous Through Winter

noreply@blogger.com (New Outlook Fitness) — Mon, 20 Jun 2011 05:03:00 +0000

Yes its cold and Yes, unfortunately Winter is here to stay for another few months. Boo Hoo!

Instead of camping on the couch and drinking hot chocolates like they are going out of fashion, how about you opt to make this Winter a little different? Let's try to avoid the winter weight gain and let's do it NOW!

Here's how you can stay fit and fabulous throughout winter and slink into that bikini come spring/summer

1. DO NOT STOP EXERCISING! Seriously! Unless you're a bear going down a cave for a long time, you need to keep your regime going. If you don't have one, then what a great time to start one.

2: Eat healthy, lean meals. You can still have your "comfort foods" but why not try healthy versions on them. There are several million recipes online, just do a little researching! Better still, waste a bit of time at work and get a collection of winter recipes! Also try Janella Purcell Me vs the Bulge, Taste, Delicious Magazine and Jamie Oliver's 30 minute meals (on the Lifestyle channel). Not to mention my fabulous blog!

3: You burn more calories in Colder months, so use it to your advantage. Try increasing your weights at the gym or adding a few hill sprints into your running plan.

4. Add more interesting activities to your program. Try plyometric type exercises (jump squats, box jumps, jump lunges, burpees, knee ups, etc) You definitely will NOT be cold after adding these to your routine. You'll burn more calories whilst doing these types of exercise- Bonus!

5. Exercise at lunchtime or in the evening . If you are hopeless at getting up in the morning now, because its a little colder and darker, move your sessions to the evening or even lunchtime. Rather than missing your session, feeling guilty then having a binge on chocolate, you can now enjoy a sleep in and train later. Just make sure you don't forget about your session!

6. Moisturise, Moisturise, Moisturise! Got it? I love using coconut oil on my body and I use Dermalogica and La Prairie on my face.

7. Invest in a slow cooker- Such a god send when the last thing on your mind is cooking. Set it before you go to work and presto! Dinner is ready when you get in the door.

8. Get moving with fun Winter (indoor) activities: Go ice skating, indoor rock climbing, ten pin bowling, squash, indoor soccer, dancing or martial arts. All can be a great way of mixing up your training whilst burning calories, having an awesome time and staying indoors.

9. Increase your soup intake. A great way to fill up before a meal and also a sneaky way to add vegetables into your diet (and also the kids!)

10. Don't forget about your goals just because your body is buried under layers of clothing. Remind yourself that Spring is only a few months away and the more temptation you give into, the harder you will need to work once the weather warms up. Join "Team No Excuses" on Facebook: New Outlook Fitness and Natalie Carter. We are staying committed and focused on our goals and training- No matter what time of year!

Do you have a tip for staying Fit and Fabulous throughout Winter?

Be The Change

noreply@blogger.com (New Outlook Fitness) — Tue, 14 Jun 2011 22:03:00 +0000

Throughout my years, being a personal trainer and working with individuals to help them change their bad habits and form strong new healthy ones, it is more and more obvious to me that those that succeed and really conquer their new healthy lifestyle are those that are committed to change.

Clients who hire a trainer or join a gym and give themselves 3 months, 6 weeks, whatever length of time are, in my opinion, destined to fail. Why? They are limiting themselves. They are choosing unrealistic time frames and also setting bogus goals. Just because the latest supermodel does 500 crunches a day and apparently gets a flat stomach from doing that, doesn't mean you will too. What "they" also forget to tell you, is she works with a trainer daily for several hours and just because journalists like to "dumb" things down for the general population they give you small tid bits of information that they know people out there are suckers for. I've NEVER in all my 10 years of training seen that by doing 500 sit-ups/crunches that a client achieves a flat stomach or a six pack! NEVER!!! Now I don't class myself as a trainer who knows little, I feel my knowledge and experience is vast, so trust me I'd tell you if one type of exercise worked!

To change your whole body takes time, yes you can do it 12 weeks but what about the up keep? If you don't use it, you lose it! Muscle requires constant increase to see constant change. You cannot have a set routine that you do 3-4 times per week and expect to see change after 4-5 weeks. Fitness levels (cardiovascular) also require constant change and increase. You know what if feels like when you keep doing the same thing over and over, right? Easy, unchallenging and boring!

Mix up your routine, constantly, to suit your current fitness levels and you will see a big change in your results. Change is good! Push yourself a little harder. Lift weights (and make them heavy while you're at it!), Try a Tabata workout or some other HIIT workout ( HIIT is High Intensity Interval Training. You burn loads of calories and get a great sweat on! Try 1 min of sprinting following immediately by 20 burpees & 20 lunges then back to 1min sprint then have a 30 sec rest. Complete a total of 20 minutes by alternating between those options. You will feel fatigued and out of breath. Plus the upside is you've just smashed about 350-450 cals in 20 minutes!). Why not try hill sprints instead of your normal running route? Experience what it is like to not be able to breath properly because you've worked yourself to the point of exhaustion! This is perfectly fine and normal (obviously incorporate appropriate down time, recovery and lower intensity sessions) yes you'll feel like you want to vomit or have a few head spins but this is what is feels like to push the limits. Remember: "The definition of insanity is doing the same thing over and over again and expecting different results". Thank you Mr Einstein

More tips for BEing the Change:

- Don't make excuses! Just get in there and do it!

- Take before and after photos so you can physically compare.

- Take girth measurements (Waist, hips, bicep shoulders, thighs, chest etc) You will objectively be able to see change here. If you are not changing you aren't working correctly, assess your plan and seek professional help.

- Consistency! You can't expect change if you train twice one week, nothing the next, then once the following week, have a break followed then by an eating binge then your back on the wagon with 4 training sessions in one week to then get an injury. You catch my drift? You can't be sporadic with your training, aim for 2-3 sessions per week in the first 4 weeks then up it to 3-6 thereafter. Yes! You will not die from training (properly!) 6 days per week. Did you know our bodies are designed to do over 3 hours of physical activity per day?

- Get help: Hire a trainer! Nothing get you results quicker than with someone who knows how to direct you and formulate a proper routine for you than a trainer. Unfortunately your bad habits (over eating and not exercising) will cost you money in the long run. That is the price you pay for bad lifestyle habits!

- Keep a journal, write a blog or join a weight loss forum: Note your moods, feelings/emotions. What scares you, what is exciting about your journey. This journal will be your confidante, use it to help you achieve your dreams. The great things about Having a blog/being a member of an online forum is you can share with others what you are feeling and motivate each other along. You don't have to go it alone.

My Client, Amanda (MeVsTheBulge) Feb 2010

June 2011

More Successful Clients: Beautiful Nadia and Roger

Advice from our transformers:

Roger: "When I started my weight loss journey, I didn't focus on the whole end number of kilos I had to lose. instead, I took it kilo by kilo"

Amanda: "My previous training/eating wasn't working until i realised i needed to address the psychological part of my weight loss. For example, reevaluate my motivation, understand what caused me to binge eat and finally accept changes in my life rather than scared of it. Once I was to sort myself out mentally, with Nat's help, I was able to attack my goals with a ferocity that i didn't even know i had in me."

Nadia: "My Attitude had to have a complete adjustment during my whole weight loss process. I had to learn to be strong and stop apologising for everything and just get on with it. Developing a positive attitude was the key- I let go of my old self and the negativity associated with myself"

If you have had a transformation story, I'd love you to visit my facebook page and say hi! You can even share it on my wall, if you are game!