Thursday, March 1, 2012
Wednesday, February 29, 2012
The Cardio Test
OK so if your doing the home fitness test the first thing to do is to test your cardio level!
What you will need to do is find a run that is 1 kilometre I would suggest an easy run something that is pretty flat. Some people suggest an oval or if you have access to a specific athletic track even better! Equipment needed will be a timer, either on your watch or a stopwatch, comfortable clothing, a good pair of runners and of course yourself!
Before the test you will need to do a little bit of a warm up maybe a 5 minute walk, or a light walk. You could even do a little house work such as vacuuming or making some beds!
Ok so once your warm set your clock and GO! Don't forget to record your result in a book with the date. I would also take the time to add weight, and measurement which I will talk more about later and why it is important to take them. I would also suggest to make other remarks such as what the weather was like how you felt and if you can possible add in what you had to eat. All these things can help when you do the test in a month as you can do similar preparation and see the differences as to how you did in comparison.
Good Luck!
What you will need to do is find a run that is 1 kilometre I would suggest an easy run something that is pretty flat. Some people suggest an oval or if you have access to a specific athletic track even better! Equipment needed will be a timer, either on your watch or a stopwatch, comfortable clothing, a good pair of runners and of course yourself!
Before the test you will need to do a little bit of a warm up maybe a 5 minute walk, or a light walk. You could even do a little house work such as vacuuming or making some beds!
Ok so once your warm set your clock and GO! Don't forget to record your result in a book with the date. I would also take the time to add weight, and measurement which I will talk more about later and why it is important to take them. I would also suggest to make other remarks such as what the weather was like how you felt and if you can possible add in what you had to eat. All these things can help when you do the test in a month as you can do similar preparation and see the differences as to how you did in comparison.
Good Luck!
Fitness Test!
Have you wanted to know how fit you are or maybe have a goal to work to being fit? Maybe a good idea would be to start by doing a fitness test. There are many ways that you can do it, one being to make a time with a Personal Trainer and do a full on test, including body composition, health assessment. Personal Trainers will include blood pressure,BMI, Flexibility, Aerobic capacity, waist to hip ratio and strength. From these results you can then have goals set to help you reach your goals in your fitness.
Another way you can do a fitness test is at home, however it may not be as intense as the one with a Personal Trainer but it will give you a good start as to where you are at and then show you areas where you can improve.
A fitness test at home can include a cardio test, a test for your upper body, a lower body test, and abdominal test, and a flexibility test.
Over the next few posts I will add each test up and how you can do it at home. The best thing is if you decide to do these tests you will need to do them and keep a record then work out a program as to how you can increase your fitness then you will need to re test to see how your progression is going. Stay tuned!
Another way you can do a fitness test is at home, however it may not be as intense as the one with a Personal Trainer but it will give you a good start as to where you are at and then show you areas where you can improve.
A fitness test at home can include a cardio test, a test for your upper body, a lower body test, and abdominal test, and a flexibility test.
Over the next few posts I will add each test up and how you can do it at home. The best thing is if you decide to do these tests you will need to do them and keep a record then work out a program as to how you can increase your fitness then you will need to re test to see how your progression is going. Stay tuned!
Tuesday, February 28, 2012
No Sugar Please!
I don't know about most people but I am a sugar freak!!!! Yes I am addicted to sweets and often find myself thinking more about the desert rather than the main when it comes to eating dinner!!! So I decided to do a little experiment to help my sugar addiction!!!!! I went off sugar for 2 months!!!! Yes you heard that correct I decided to not have anything to eat or drink that had added sugar for two months!!! No more sweets no more chocolate no more life, or that's what it felt like at the beginning of those 2 months. I made a massive effort to not have anything in the house that would make me trip up and I managed to survive!!!
So the benefits of not having sugar are bloated tummy went down!!! And I managed to loose some weight. Overall I have more energy and feel ten times better that I no longer have the sugar high and then the sugar low. I have tasted chocolate since my ban however I have found it to taste far too sweet and makes me very thirsty! So would I do it again, well I think that I can easily do it again as the results I have felt and seen make me feel way better, however I may have some sweet things every now and again just not every second day that was slipping into my life!
So I offer a challenge to you reading this can you give it a go? Have you got what it takes to beat the sugar hit? Leave me a comment and let me know if your going to take the challenge and how you get on. Just a little thought for you 1 teaspoon of sugar equals 20 calories, so add up how many teaspoons of sugar you eat per day in empty food and then work out how many empty calories you are getting, as sugar will not keep your body full and going.
So the benefits of not having sugar are bloated tummy went down!!! And I managed to loose some weight. Overall I have more energy and feel ten times better that I no longer have the sugar high and then the sugar low. I have tasted chocolate since my ban however I have found it to taste far too sweet and makes me very thirsty! So would I do it again, well I think that I can easily do it again as the results I have felt and seen make me feel way better, however I may have some sweet things every now and again just not every second day that was slipping into my life!
So I offer a challenge to you reading this can you give it a go? Have you got what it takes to beat the sugar hit? Leave me a comment and let me know if your going to take the challenge and how you get on. Just a little thought for you 1 teaspoon of sugar equals 20 calories, so add up how many teaspoons of sugar you eat per day in empty food and then work out how many empty calories you are getting, as sugar will not keep your body full and going.
Tuesday, January 10, 2012
Making the most of Fruit
Well of late I have been on a detox of certain foods, especially after the Christmas period where all we seemed to eat was sugar, dairy and wheat! As a result of being off all of these items our new eating regime consists of fruit and nuts all day and then one meal at night consisiting of salad, vegies and a meat either chicken or steak. So as a result I was looking at something I could do with the fruit to help fill me up and I came up with my version of a Boost juice!
I use nectarines, mango, blueberries, grapes, strawberries, peaches, apricots and grapes. I cut all of these items up and place into a ziplock bag and freeze overnight.
Once frozen I put the frozen fruit into a blender that has ice creushing blades along with a bananna and freshly squeezed orange juice, using the ice crushing setting first I let the machine do it's thing and then I put it onto the smoothie setting. The result is pure YUM! I have also added a scoop of my protein powder in before I put it on the smoothie setting to add a little more substance to the smoothie!
These have been really good and I have found that they have enough in them to last me a few hours and they are really refreshing after a workout!
I use nectarines, mango, blueberries, grapes, strawberries, peaches, apricots and grapes. I cut all of these items up and place into a ziplock bag and freeze overnight.
Once frozen I put the frozen fruit into a blender that has ice creushing blades along with a bananna and freshly squeezed orange juice, using the ice crushing setting first I let the machine do it's thing and then I put it onto the smoothie setting. The result is pure YUM! I have also added a scoop of my protein powder in before I put it on the smoothie setting to add a little more substance to the smoothie!
These have been really good and I have found that they have enough in them to last me a few hours and they are really refreshing after a workout!
Sunday, May 22, 2011
Indian Chicken Burger
These are the best, or at least one of the best burgers I have eaten in a while! They have a great taste and are very filling, if you wanted to you can add a few home made chips on the side and enjoy a healthy burger and fries meal!
Ingredients
Spread the bread roll with mango chutney and place the cucumber, grated carrot and baby spinach on top.
Heat a non-stick frying pan to a medium heat. Cook the marinated chicken for 2-3 minutes each side or until cooked through. Place the chicken on the roll and top with yoghurt and coriander.
Ingredients
- Tandoori curry paste, 4 teaspoon(s)
- Natural yoghurt, low fat, 8 tablespoon(s)
- Chicken breast, lean, raw, 600 g
- Mixed grain bread roll, 4 roll(s), cut in half
- Mango chutney, 8 teaspoon(s)
- Cucumber, 1 cup chopped
- Carrot, 1 cup grated
- Baby spinach, 1 cup
- Coriander, 1 cup
What to do
Mix the tandoori paste with 1 tablespoon of yoghurt. Coat the chicken breast with the marinade and set aside.
Spread the bread roll with mango chutney and place the cucumber, grated carrot and baby spinach on top.
Heat a non-stick frying pan to a medium heat. Cook the marinated chicken for 2-3 minutes each side or until cooked through. Place the chicken on the roll and top with yoghurt and coriander.
Sunday, May 15, 2011
Baked Fish
So of late I have been trying some new recipes and really enjoyed this simple and easy one the other night for dinner:
Baked fish for 2
300g white fish fillet (I used shark)
1 teaspoon Lemongrass
1teaspoon fish sauce
1 teaspoon honey
1 teaspoon sweet chili sauce
2 cups lettuce
2 carrots, cut chunky
1 cup cut pumpkin
1 onion
1/2 capsicum
1 corn on the cob, corn kernels removed
Cooking Directions
Mix together the lemongrass, fish sauce, honey, sweet chili together in a bowl as this will make a marinade that can be brushed over the fish both sides.
Pre heat the oven to 180 degrees
Cut the carrot into chunks and lightly spray the carrots and pumpkin with some olive oil and sprinkle salt over and put in the oven to bake. Brush the marinade over both sides of the fish and add to the oven and bake for 30 minutes turning 1/2 way through.
Meanwhile spray a non stick pan and heat on the stove, add the onion and soften then add the capsicum cut into small pieces and the corn kernels and cook, approx. 10 minutes.
To serve put the lettuce on the plate and then add the roasted carrot and pumpkin over then the fish and then the baked fish.
Approx 410 calories per serve
If you want you can add a little more sweet chili sauce over the top to add a little more zing that will be an extra 6 calories for each teaspoon.
Baked fish for 2
300g white fish fillet (I used shark)
1 teaspoon Lemongrass
1teaspoon fish sauce
1 teaspoon honey
1 teaspoon sweet chili sauce
2 cups lettuce
2 carrots, cut chunky
1 cup cut pumpkin
1 onion
1/2 capsicum
1 corn on the cob, corn kernels removed
Cooking Directions
Mix together the lemongrass, fish sauce, honey, sweet chili together in a bowl as this will make a marinade that can be brushed over the fish both sides.
Pre heat the oven to 180 degrees
Cut the carrot into chunks and lightly spray the carrots and pumpkin with some olive oil and sprinkle salt over and put in the oven to bake. Brush the marinade over both sides of the fish and add to the oven and bake for 30 minutes turning 1/2 way through.
Meanwhile spray a non stick pan and heat on the stove, add the onion and soften then add the capsicum cut into small pieces and the corn kernels and cook, approx. 10 minutes.
To serve put the lettuce on the plate and then add the roasted carrot and pumpkin over then the fish and then the baked fish.
Approx 410 calories per serve
If you want you can add a little more sweet chili sauce over the top to add a little more zing that will be an extra 6 calories for each teaspoon.
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