Don’t let sugar get the better of your healthy eating and celebration habits during Easter. There are many alternatives. There is no escaping the onslaught of sugar threatening us over the next few weeks. From chocolate bunnies to hot cross buns empty calories are everywhere. You need a plan. Facts about the chocolate bunny You really need to know what you are getting yourself into before you reach for that chocolate bunny. As mentioned many times before: Sugar is really bad for you. When you consume Easter eggs, bunnies and lollies, you are getting a large dose of sugar. The disastrous effects of sugar Whether you eat high fructose corn syrup or cane sugar, the result is the same. Within the first 20 minutes or so after eating sugar your blood sugar levels spike. The spike occurs in the blood in the form of glucose. Glucose is your body’s main … Read More
Baked trout with rosemary potato chips
Here’s a guilt free recipe for fish and chips, that’s sure to have you licking your lips! Recipe compliments of The Wonderful World of Food – a Beyond Fitness client’s blog. Makes: 4 Approx. time: 45 mins Ingredients 4 trout fillets (ideally fresh & deboned) Potatoes: 4 white potatoes and 4 sweet potatoes 2 sprigs of rosemary (though dried is fine too) 1 Lemon Salt & pepper Nutmeg Olive oil (extra virgin) Method Chips Pre-heat the oven to 200 degrees celcius Peel and cut the potatoes into chips (any thickness you like) Lay out the potatoes and rosemary onto a baking tray Drizzle with olive oil and nutmeg Bake in the oven til golden and cooked inside (approx. 15-20 mins) Add salt &/or pepper as you like. While the chips are cooking… Fish Place trout on a piece of foil Drizzle with lemon, parsley, pepper and olive oil – add a slice of … Read More
Why counting calories won’t help you lose weight
Your body is built for survival. Learn how to lose weight effectively by giving your body the energy it needs to survive. ‘1200 calories will help get rid of those last few pounds!’ I’m sure you’ve heard of that silly line somewhere along your journey towards a healthier you. Unfortunately it is not answer you’ve been looking for. Sure it may help you lose some weight, heck it may even help you lose a lot! But is it the right kind of weight? Your body needs food Did you know? When you restrict your energy intake and don’t give your body enough food for basic survival (bodily functions), it will begin to stop using so much energy by lowering your metabolism. This is one example of what can happen on a low calorie diet. Now more about your metabolism. Your metabolism won’t play along If you were to run for 30 … Read More
Partner workouts
It can be tough to motivate yourself to go to the gym every week. Getting a great workout partner will make all the difference. Can’t be bothered going to the gym? It’s been a long day. You’re tired, hungry and just want to get home and put your feet up on the couch. You really can’t be bothered training. Running. Or just anything where you have to move! You are not alone. You need a friend Call a friend and tell them to train with you. Bribe them if you have to. Just don’t skip the session. Who knows, it may turn out to be fun! 4 Ways to get motivated 1 Find your new training partner It may take some time finding the right person to train with you, as sometimes people can be unreliable and you definitely don’t want that! Ask around at work or your friends/family members. … Read More
Best foods to eat before and after a workout
There’s no need to eliminate eating before training. It can even give you a huge boost of energy if you know the right foods to eat and when to eat them! We often get clients complaining of dizziness or a growling stomach because they haven’t eaten before training. Get the most out of your workouts by eating the right foods. Pre workout meal Include some simple carbohydrates, something that will digest quickly and give you that boost of energy you need right away. Typically you’ll hear “Always eat complex carbohydrates, they’ll leave you feeling fuller for longer.” Ignore that advice. You need some quick energy before training. Pre workout meal ideas Fruit (banana, apple, pineapple, strawberry, any fruit) A slice of white toast with strawberry jam Cereal: Wheatbix, corn flakes, or any cereal that you enjoy ( keep it reasonably nutritious!). Add some fruit to it to really get you … Read More
New online booking system
Life is busy. We’re making it easier for you. Now you can quickly book in training and treatments with our new online booking system – anytime, anywhere, on any device! Book an appointment Go on and give it a try! Make a booking Follow the steps and contact us if you need any help. What you’ll love about it Book appointments 24/7. It’s convenient, quick and easy. No more waiting on the phone. No need to email or wait for a reply. Book appointments on the day for the evening. Save the Make a booking link and no more numbers to look up. Make the booking from your smart phone or tablet while on the go. Variety – Make an informed decision for the times and dates that best suits your schedule.
First triathlon for Justin
Congratulations to Justin Navas for completing his first triathlon two weeks ago. And lost 19 kg in the process… He has put in a tremendous amount of time and effort into training. He dedicated three sessions a week in the Beyond Fitness Personal Training studio with further countless hours of running and swimming. He went from not swimming a lap to swimming 750 metres in open water, and in a great time too! A nice side effect of doing all that training is that he has lost a total of 19kg and gained plenty of muscle and fitness to go with it since the start January 2014. It just goes to show that if you set your mind to a goal, it can be achieved. He has done a tremendous job completing his first event and is already planning his second in a few weeks. Great job Justin! Find out more Justin Navas
Chicken Parmigiana – Gluten-Free and Egg-Free
Chicken Parmigiana is an Australian favourite and this one’s great for everyone, even those of you who need to eat gluten-free and egg-free. Serves: 4 Ingredients 1/2 cup olive oil 3 garlic cloves, crushed 1kg vine-ripened tomatoes, chopped 3/4 cup fresh basil leaves, chopped 6 slices (250g) gluten-free bread, torn 1/2 cup gluten-free plain flour 1/2 cup reduced-fat plain yoghurt 4 (500g) chicken schnitzels (uncrumbed) 100g mozzarella cheese, grated baby spinach, to serve Check on each ingredient to ensure that it doesn’t have any gluten in it. Method Process bread and 2 tablespoons of flour until fine crumbs form. Add ¼ cup basil. Process until basil is finely chopped. Transfer mixture to a large plate. Place remaining flour on a plate. Season with salt and pepper. In a shallow bowl whisk yoghurt, 1/3 garlic and 2 tablespoons of cold water. Coat each schnitzel lightly in flour, shaking off excess. Dip in yoghurt mixture, shaking … Read More
20 minute interval training workout
Want to get your heart racing and burn extra calories after you’ve finished training? Here’s a easy and quick workout to get you fit. Only have a 20 minute break in between the kids coming home and finishing up work/dinner? Well there is always time for a little exercise! Even if it means waking up earlier, finding a little time to fit in a workout for a busy schedule is always better than nothing! In the gym, I’ll often take clients through an interval session. This could mean just getting on the elliptical for 5 minutes and sprinting for 20 seconds out of the minute, and just repeat that for the duration. Or even mini-circuits involving only three to four exercises and trying to get as many rounds in as possible before the 15 minute mark is up. This style of training is great because it really gets your heart racing, allowing more calories to … Read More
LISS VS HIIT: What cardio type is best for you?
You have surely all heard the saying “do cardio, it’s good for weight loss!”. Now, there is truth to this saying, but there are quite a few different forms of cardio, and some may work better for you than others. Here are the top two: LISS and HIIT. We look at pros and cons to help you understand which one might work best for your goals and lifestyle. LISS: LOW INTENSITY STEADY STATE This form of cardio can be anything from walking, jogging, cycling, or rowing. But the difference is this is all done at one pace for a set amount of time. Heart rate typically stays between 60-70%. LISS PROS Low intensity, easy to stick with Can be a social activity, bring along a friend to make it more enjoyable Great for beginners who are still trying to adapt to their new healthy lifestyle Can burn quite a high amount of calories if completed for … Read More