Ingredients 2 onions 2 celery sticks 2 carrot s 200g peas 3 tsp ground cumin 2 tsp ground coriander 1 tsp ground ginger 1/2 tsp ground cinnamon 300g lentils 4 cups vegetable stock 1/2 cup coriander leaves Method Dice all vegetables. Heat a medium pot, add oil and sauté onion, carrot, celery until golden brown. Add spices until its aromatic. Add lentils, peas and stock, then reduce to low heat. Cook for a further 20 minutes, occasionally stirring until lentils are tender. Season with salt and pepper. To serve Serve in bowl and sprinkle a few coriander leaves on top for garnishing.
Amy Murton
People forget that fitness is not all about weight loss. It’s easy to focus on it when beginning a fitness regime but getting into that mindset of ‘Go hard or go home’ turns into a way of life, something that puts you out of balance if you stop for even a week or two. Amy is a living example of how health and fitness can become a way of life. How long have you been training for? “I started training with Boris around 7 or 8 years ago, way before Beyond Fitness Moonee Ponds was around. We started in his garage, and from day one, it was all about getting fitter and healthier for myself…and lose some weight [hahaha].” So what keeps you interested? What keeps you coming back? “It’s satisfying, well at least after the session’s finished. I might whinge beforehand, but its satisfying once you’re done! It’s that … Read More
Training idea: park workout
The days are getting longer, so no more excuses to stay in bed! Beyond Fitness Personal Training shares a quick and easy workout to get you out and enjoying the sunshine. Park workout 100m sprint Bench step up x 10 (each leg) Ab curl on swing x 15 Push ups x 10 Commando crawl 15m Pull ups on monkey bars x 10 Beyond Fitness Personal Training
Recipe: Fluffy meringue (guilt-free version)
This is a very quick, sweetly satisfying snack to create whenever you feel the cravings. Even better, it’s pretty healthy so you can enjoy it without the guilt! Ingredients 2 egg whites 2-3 teaspoon Natvia/ Strawberry natvia/ chocolate natvia/banana natvia – You choose! (Flavored natvia can be found in the coffee and tea section in Safeway, Under the title “VITARIUM 100% Naturally Sugar Free Kids”) Directions Separate egg whites from egg yolks, put egg whites in your plastic bowl. Take out the electric mixer and mix until egg whites have risen to a hard white foam (mix until peaks form). Place 2-3 teaspoons of selected Natvia flavour and mix again until combined. Enjoy! Beyond Fitness Personal Training
‘Accidentally’ exercising
You don’t need to specifically dedicate and sacrifice time each day to visit the gym or go out for a walk. Personal Trainer Ben Sortino explains how you can incorporate a range of exercises into your day so you’ll be ‘accidentally’ exercising. Sleep, shower, commute, work, commute, cook, sleep…repeat. Where is there ever time for exercise? The Australian National Physical Activity Guidelines recommend that we do at least 30 minutes of moderate-vigorous physical activity for at least five days per week. So let’s break this down shall we? 30 minutes of moderate-vigorous physical activity for at least 5 days per week = 30 x 5 = 150 minutes of moderate-vigorous physical activity per week So 2.5 hours of exercise a week doesn’t sounds like much, does it? But let’s address the big problem: when is there ever time for exercise? Well, every waking minute of your day actually! You don’t need … Read More
Justin Navas
Justin Navas lost 11 kg in 8 weeks! On behalf of the team at Beyond Fitness, we would like to honour the inaugural recipient of the Beyond Fitness Goal Achiever for November 2013, Justin! Justin was 110.7 kg. His goal goal weight was less than 100 kg. He worked incredibly hard over the past 8 weeks and reached his goal – he is now 99.7 kg! The Beyond Fitness Goal Achiever is the recognition of the successful completion of a client’s personal goal or aim, and is an acknowledgement of all of their hard work and dedication in achieving their goal. What drove Justin to lose the weight? “The impact of social society and the comments, feeling lethargic…the need to focus on myself, wanting to feel better, and have more energy.” Achieving a goal is never easy, as it requires an individual to not only work hard during and outside of training, … Read More
Sugar sugar, oh honey honey
Insulin resistance, fatigue, cavities and addiction are only a few effects that sugar has on your body. We discuss how to stop the cravings and opt for better options. Kitkat, strawberry shortcake, Mcflurry ice cream, Coca cola…what do these all have in common? (other than the fact they taste so good!) They are all filled with refined sugar. Unfortunately all of these sweet treats aren’t so sweet on the body – the sugar in these and many other products may make you feel good at the time, but the more you eat the more damage you do. I’m sure you already know that insulin resistance, fatigue, cavities and addiction are only a few effects that sugar has on your body. Let’s go into a little more detail on how to stop the cravings and opt for better options! Keep temptation out of the house! This is probably one of the best ways to … Read More
How to sit at a computer: 4 tips for better posture
Massage Therapist Glenn Halls shares tips on how to improve your posture, and how massage can help. A commonly held misconception is that the benefits of remedial massage are limited to people who are either very active in their spare time or who work in physically demanding jobs. While it is true that these groups of people may be prone to a variety of musculoskeletal issues, people who sit at a computer all day are also exposed to postural stressors that can lead to issues such as: headaches neck pain upper back pain shoulder pain lower back pain, and forearm and hand problems. Sitting at a computer with poor posture can encourage us to slump forward from our chest, protract (roll forward) our shoulders and remain in a ‘peering’ posture with our neck. 4 tips for better posture Set your chair to an appropriate height: Visualise your ears, shoulders and … Read More
3 Fitness myths busted!
Beyond Fitness Personal Training busts the top 3 myths asked by clients. We get asked the same questions by many people: “If I do crunches will I get abs?”, “Do you think if I cut out carbs I will lose weight?” and “Should I stop eating after 6?”. Today I’m going to get you to bust a move to bust that myth! Myth#1 “If I do crunches will I get abs?” You already have abs, and don’t worry, they aren’t going anywhere! But we do understand that the question actually refers to having a visible six-pack showing. Crunches may assist in strengthening your core, but it all comes down to how much body fat you have. Someone with 25% body fat can do crunches all day long and not see any results, and then again someone with 14% body fat may have ready results without a single crunch being completed. So in … Read More
3 ways to break through a weight loss plateau
Plateaus are annoying, especially when you have been working your butt off and eating the correct food. Beyond Fitness Personal Training explains why the body goes into plateau and how to get back on track with your weight loss goals. Plateaus naturally occur as your body adjusts to the new weight loss, so now this is definitely not the time to give up and fall off track! All you have to do is either wait it out, or change it up, and if you are impatient (like me) here are 3 ways to change it up and speed up the process: 3 Ways to speed up your plateau 1. Take a week off Now I know what you may be thinking, “Won’t this make me gain weight?!” Nope nope nope. During this week off, your body will be able to properly repair itself and finally get that rest that it needs. One … Read More