5 Tips to beat your chocolate cravings

“I love chocolate!! I always feel like eating it!! It tastes sooooooo good!!” Sound familiar? Now, I hate to be the bearer of bad news, but although there may be benefits to eating chocolate, these are benefits are cancelled out when we eat too much of this tasty indulgence. But why would something that is mostly bad for us be so deliciously addictive? Well, chocolate releases neurochemicals into your brain that triggers positive thoughts, feelings, and arousal levels. Chocolate also contains a small amount of caffeine, and we all know how addictive that is! These two factors, combined with sugar and mouth-watering flavours added to our favourite chocolate bars, make it extremely difficult to manage our chocolate cravings, and how much we eat. It’s kind of a catch-22 really – the release of these neurochemicals into your brain makes you feel happy, satisfied, and content. But eating too much of … Read More

Grilled salmon with avocado and cherry tomato salsa

Ingredients 300g salmon filet ( skin on ) 2 avocado 5 cherry tomatoes 1/ red onion 1 clove garlic 1/2 red chilli 1/2 cup of coriander leaves 100ml lime juice 50ml olive oil 1 lime Method Dice avocado and onion into 2cm cubes. Cut cherry tomatoes in half and thinly slice garlic and chilli (de-seeded). Mix all together in a bowl and add half of the coriander leaves, lime juice and olive oil salt and pepper to taste. Score 3 lines on the skin of the salmon (get a knife and slice 2mm deep and 5cm long into the skin). Heat up a fry-pan on medium heat. When hot add fish skin down and hold down for a few seconds. Continue cooking until skin has crisped, turn over and continue cooking for a further 5 minutes (salmon should be medium-rare). To serve Spoon your avocado salsa onto the middle of … Read More

5 great reasons to cook at home

Boris Lukin – Beyond Fitness Oteopath & Personal Trainer I miss a great home cooked roast or some tasty lasagne. Being overseas and stuck in a desert for just over a month has helped me realise how great a nice home cooked meal can be, especially when shared with family or friends. Having someone else cook your meals and eating out for every meal makes it hard to really know exactly what you are eating. The only way that you can be sure that you are eating the best is to cook your meals at home. Here are 5 reasons why home cooked meals are the best. 1. You know what you’re eating Ingredient supply in the desert is not ideal, especially when everything needs to be flown in. This raises the question about its origins and freshness. The fresher the produce the more nutritious it is, that goes without … Read More

5 things to become a better runner

Now that the weather is getting warmer and the sun is shining, more of us are getting out and trying to improve our running PB’s. To get that improvement on your PB I’m going to share 5 tips from Jason Karp a running expert who has trained US Olympic teams, written books and done plenty or research. Polarize your training. Back off your training volume Understand what the purpose of the day’s workout is, and then do the correct type of workout Be consistent with your training. Hire a coach. These are some great tips and from a man who would know. Read his article for more details: 5 Things to Become a Better Runner (Run-Fit)

The secret to losing weight

Warning: You are about to find out a couple of weight loss tips not many people know about. Read at the risk of dropping all that weight you’ve been dying to lose. Compliments of Beyond Fitness Personal Training. Almost everyone throughout their lives are worried about how they look. This isn’t a bad thing, but if you get too obsessive about it you may actually be doing more harm than good. Weight loss is a simple equation but will not work the same for everyone, so knowing a few great tips to boost your knowledge and give you the right tools to feel better about yourself. TIP #1. Eat more, exercise less This one may seem a little strange because generally you hear “eat less, exercise more!”. But don’t worry, I’ll fill you in about why this could help you. This tip will help – but only if you are … Read More

Lina Condemi

After becoming a bit lazy when visiting the gym, I decided that it was time to get serious about my workouts. I’d met Boris previously at my Pilates classes and didn’t realise he also worked at the same gym I was going to. So it was a fortuitous that day I saw him while I was going through the motions on the treadmill. After having a discussion about his personal training business, we made an appointment to meet to discuss my goals. Since that time 7 years ago I haven’t looked back. Once I reach a goal, we strive for the next one. Our training sessions are tough, fun, challenging and also a learning experience. Boris shares a lot of information about the mechanics of muscle and movement and is always looking for ways to challenge the body so that I get the best out of my workouts. Since moving to … Read More

10 ways to burn 100 calories

Eaten that little bit too much at your family dinner? Had a lazy day because the weather is terrible? Well then these little nifty quick and easy workouts are for you! (easily accessible from home too). Here are 10 ways to burn 100 calories: Jog for 10 minutes 30 seconds of burpees, 30 seconds rest x10 (aim for as many burpees as possible!) Jump rope for 9 minutes Brisk walk for 20 minutes Run up some hills for 10 minutes! Run as many times up and down as you can in a minute then rest and repeat x7! Wash the car for 20 minutes 1 minute boxing + 1 minute jumping jacks x5 Vacuum for 20 minutes Run around with your dog for 13 minutes Tabata workout (20 seconds on, 10 seconds off for 4 minutes = 1 round) with 4 different exercises per round: eg. Push ups/squats/jump lunges/mountain climbers

The S.M.A.R.T. way to set goals

Goal setting is an influential technique and method for enhancing your physiological and psychological performance in all facets of life: career, fitness, health. Beyond Fitness Trainer Ben Sortino shares how the S.M.A.R.T. method is a simple and useful guide when setting your health and exercise goals. As a personal trainer, I feel so proud and inspired when a client, who has been working so hard, successfully achieves their goal that they have been striving for, for so long. This actually happened during the week, and it was the client’s elation and excitement upon achieving their goal that has inspired me to talk about a very important, and very powerful, component in exercise – goal setting. Goal setting is an influential technique and method for enhancing your physiological and psychological performance in all facets of life: career, fitness, health. It encourages and motivates you to actually work towards something that you … Read More

New Personal Trainers

Beyond Fitness welcomes two of its newest Personal Trainers, Ben Sortino and Alexia Jovic. Ben Sortino brings clients a unique training experience – as a VFL footballer (Coburg Tigers) for many years, his drive, motivation and enthusiasm are infectious and naturally incorporated into training. Alexia Jovic relies on a high level of motivation, inspiration and the ‘fun factor’ to help clients reach their fitness goals. Her own drive gained her a Master Trainer qualification. At Beyond Fitness, our Personal Trainers are passionate about helping people and have the experience and qualifications to back them up. Both trainers are doing further university studies in Sport and Exercise Science. Personal Training Ben Sortino: profile Alexia Jovic: profile

Recipe: Vegetable and chickpea soup

Ingredients 1 onion 1/2 celery 3 cloves garlic 2 carrots 500g tin dice tomato 1/2 pumpkin 2 zucchinis 2 sweet potatoes 1 broccoli 1 cauliflower 500g chickpea 1 red chilli/ optional 4 cups vegetable stock 1 cup water Directions Dice all vegetables into 2cm cubes. Heat oil in a large pot and wweat off onion, celery garlic and chilli til golden brown on med heat. Add pumpkin, sweet potato, carrot, stock and water and turn up heat to high. When it comes to the boil, add tomatoes, broccoli, cauliflower, chickpea and zucchini and turn down to a simmer. Cook for about 45 minutes until all vegetables are soft. Season with salt and pepper. Enjoy! Have you got a great spring recipe? Email us for our next newsletter.