Great for losing weight, or just getting fit, bodyweight exercises are perfect to do anytime and anywhere. Now there are really no excuses not to work out! Try these 5 exercises for a quick, effective, full body workout: 1. Marching glute bridge Hold the bridge position with hips up to the ceiling. Raise the left leg and hold for about 2 seconds. Lower the left leg and raise the right leg. 10 reps 3. Inverted shoulder press With hands on the floor just wider than the shoulders move the feet as close to your hands as possible with the hips raised. Bending the elbows lower the head to the ground then push back up. For more of a resistance place your feet up on a chair. 5 – 10 reps 5. Elevated-feet mountain climbers From a pushup position place your feet on a chair ensuring that the shoulders and chest are positioned … Read More
5 fitness tips for a fabulous summer body
Spring-clean your fitness wardrobe with these 5 tips that will get you a sexy, lean, and ultra-fit summer body… Winter is over, so time to get out of hibernation. No more excuses about cold weather, or not caring about how your body looks because no-one can see it under all the layers. 1. Buy new workout gear Spring is the start of new life and a new you. So what better way to get motivated to exercise than with a new workout wardrobe. 2. Get your mindset right You have 3 months before summer really kicks in so why not take your time and work towards it. Set up SMART goals and work towards them. This will help to prevent injuries and gives you reason to stay motivated from spring to summer. 3. Try something new Try a new type of exercise to maintain motivation and to give yourself a new challenge. Ideas? Give circus training, … Read More
Stewed apple & rhubarb crumble
This hearty and satisfying crumble is the perfect treat on a cold night. Apples are packed with vitamin C, great for dietary fibre and tissue repair, while the vitamin K, and lutein in rhubarb helps you absorb vitamin D and keeps your eyes and skin healthy. Serves 6 Ingredients Filling 6 pink lady apples, peeled & cut into 2cm pieces 1 bunch fresh rhubarb cut into 8cm pieces 3 tablespoons xylitol natural sugar 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/4 cup water crumble topping 1 cup rolled wholegrain flakes (trickle flakes) 1/2 cup coconut sugar 2 tablespoons wholemeal spelt flour 125g unsalted butter (melted) Method Preheat fan forced oven to 180⁰c for 20 minutes. Place cut up apple and rhubarb into medium saucepan, along with the xylitol, cinnamon, cloves & water and cook on a medium stove heat. Once filling has come to the boil, reduce to a … Read More
How much sleep do we really need?
Too much, too little. How much sleep are you getting? How much should you get? And why women get the green light to sleep in… It’s a necessity we often take for granted but a question worth answering as sleep has a major impact on our health, performance, and our mortality. 3 Fun sleep facts Staying awake for 17 hours has the same affect on performance as having a blood alcohol reading of 0.05%. You are considered sleep deprived if you take less than 5 minutes to falls asleep at night. The ideal? 10-15 minutes – you’re not too exhausted that you feel sleepy during the day, but are tired enough to have a deep sleep. The 24-hour nature of the internet is the most common reason for people to lose sleep. What happens when we don’t get enough sleep? Getting too little sleep (4-5 hours or less) can have … Read More
The Mediterranean Diet: Health Benefits
How the Mediterranean Diet can help fight the battle of the bulge and minimise your risk of developing chronic diseases. What’s the problem? As a society we are currently facing an increased prevalence of lifestyle-related diseases. Over the last 30 years our general consumption of high-calorie foods, low in vital nutrients has increased significantly, causing an unhealthy shift in our diets. A poor diet combined with an inactive/sedentary lifestyle is a major contributing factor to many of us becoming overweight or obese. Being overweight or obese significantly increases a person’s risk of developing many chronic diseases such as, cardiovascular diseases, cancers and type-II diabetes. According to the World Health Organisation, these diseases are our largest killers, contributing to approximately 35 million deaths/year, worldwide. Most of these diseases are considered preventable. Such health risks can be decreased by implementing lifestyle changes, including healthy eating and regular physical activity. Health benefits of … Read More
Grilled pork chops with vegetable skewers
Pork is a great source of protein that is low fat and packed with nutrients such as vitamins B12 and niacin, and minerals such as zinc and magnesium. This easy recipe makes a healthy and tasty meal. Ingredients Pork chops 6 pork loin chops (boneless, trim fat) 3 cloves garlic (crushed) salt and pepper 1/4 cup vegetable oil 4 tablespoons honey 1/3 cup light soy sauce Skewers 1 Onion (sliced) 2 Capsicums (1 red & 1 green) (sliced) 12 Mushrooms Method Soak skewer sticks in water (to prevent burning later). Mix garlic, vegetable oil, honey and soy sauce. Marinate pork chops for 2 hours (or 10 minutes if you don’t have time). Skewer onion, capsicum, and mushrooms onto sticks, using each ingredient at least twice. Grease and pre-heat a grill pan or outdoor bbq. Cook the pork chops over medium-high heat for approx 5-6 minutes on each side (depending on … Read More
Want to lose weight this Winter? Don’t bother…
Losing weight is not easy, especially in Winter. Setting up a food strategy and an exercise plan sounds all too difficult doesn’t it? Well then, just give in. Don’t even worry about losing weight this Winter… Food strategy Food log Don’t keep one – you might cringe at all the fast food and chocolate you list each day. You can’t risk eating healthy food 5-6 times a day – which would actually help you to lose weight. Portion size The bigger the better! You might as well fill up to keep you going all day. Do this if you love having mood swings and enjoy binge eating. Snacks Eat ice-cream, chips, and donuts, instead of the wholesome, nutritious stuff like fruit, yoghurt, and homemade popcorn. Don’t even attempt to lose weight through healthy food substitutions. Bulk up Indulge in fried chicken, fish & chips, and as much pizza as you can eat. Don’t bother about … Read More
Rosemary and seed crackers
This easy and quick cracker recipe will top up your energy and keep you snacking well throughout the day. Seeds are a goldmine of nutrients and minerals, great for preventing disease and maintaining a healthy body. This recipe has 4 types of seeds, so you’ll be stocked up with folic acid, protein, fibre, good fats, zinc, iron, and vitamin E. Ingredients 6 tablespoons sesame seeds 6 tablespoons chia seeds 1½ teaspoons salt flakes 3 tablespoons dried rosemary 6 tablespoons sunflower seeds 1/2 cup flax seeds 3 tablespoons pepitas 1 cup water Method Line a large baking tray with baking paper. Preheat oven to 100ºC. Stir flax seeds, chia seeds, and water in a large bowl. Set aside for 15 minutes. To the flax mixture, mix in salt, pepita, sunflower seeds, dried rosemary, and sesame seeds. Spread the mixture evenly on baking sheet. Bake for 90 minutes at 100ºC. Flip crackers … Read More
The power of rest for optimum health
A balance between work and rest is vital for optimum health. Find out the dangers of overworking and a few useful tips to avoid burnout. Winter is in full swing with rainy cold weather and finally, some snow on the mountains. It’s also flu season and the time of year when many of us start getting run down from working too hard and training. The result? You get sick, which forces you to postpone training until you recover. To continue to get fit for summer, resting is probably not the first thing that comes to mind. It’s true that becoming healthy and fit involves work. It involves lots of effort and sweat and determination. But it’s just as important to take the time to rest and relax. Your body needs enough rest for recovery and to reduce the chances of getting sick. To reach your goals it’s important to balance … Read More
Training idea: Body weight circuit routine
Here is a home training routine using your own bodyweight that will get you warmed up and sweating in no time! Half squats: 15 reps Burpees: 8 reps Single leg push-ups: 6 reps each side Side plank: Hold 45 seconds each side (for an added challenge, hold each side for 1.5 minutes) Mountain climbers: 10 reps each side. Complete the routine 3 times. Let us know if you’d like a demo in the studio. Enjoy. Beyond Fitness Personal Training