Cacao Slice...

Craving a sweet but want to skip the sugar? Then this one is for you!!

A super quick, super yummy snack that we have just tried and tested in my house!

Cacao Slice...

Ingredients

2 cups of raw almonds
2 tbsp. coconut oil
2 tbsp. honey
1/4 cup of goji berries
2 tbsp. raw cacao powder
Splash of cold water
Desiccated coconut as topping

Directions

1. Blend the almonds in a food processor until course
2. Add the honey, goji berries, cacao powder and water and mix until combined
3. Melt the coconut oil and then stir through the mixture
4. Line a baking tray with baking paper
5. Spread the mixture evenly and squarely into the tray
6. Sprinkle the desiccated coconut on top of the slice
7. Place in the fridge for two hours and then cut in to individual serves {I cut mine into 16 serves}

Total Approximate Nutritional Breakdown
Protein 71grams / 16 pieces = 4.4grams
Carbs 142grams / 16 pieces = 8.9grams
Fats 162grams / 16 pieces = 10grams

Only one piece a day!!!! ;)

HIIT...

We all know I am not really a fan of cardio although I am doing a lot of walking at the moment. I am not able to get to the gym as often as I now have a little person to look after so I put Frankie in the stroller; we are really clocking up the km's.

When I do make it to the gym and I have time I try to finish off my weights session with a bit of HIIT {High Intensity Interval Training}. I wrote a whole blog on this type of cardio training which you can read here.

I have been asked on numerous occasions whether it is better to do your HIIT before or after your weights session. The answer to this, in my experience, is after your weights session. And here is for why...

Our bodies use glycogen as fuel in everything we do. Glycogen is carbohydrates stored in our bodies and is used for energy. Although we use a huge amount of glycogen when we weight train, a gruelling HIIT session will leave your glycogen stores completely depleted.

There is no way, after a HIIT session, you will be able to really push yourself 100% in your weights session. Doing HIIT before will result in a pretty ineffective weights session. You simply won't have the energy {glycogen} needed to smash out those last few reps. And it is during these reps that we stimulate the most muscle growth.

Hit the weights first and follow this up with your HIIT session. Your glycogen stores will be slightly depleted from the weights, the HIIT will completely empty the tank. Your body will then need to recover, your muscles will overcompensate with their ability to take up nutrients. This will leave you with fuller muscles that are able to store a greater amount of glycogen ready for you to lift bigger during your next work-out.

We all know the best way to build and strong lean body is to weight train. Even if your goal is fat loss, weight training is the most beneficial way to reach those goals, not hours and hours of cardio. The more you can deplete your muscles the better. Your muscles will then recover and take in more glycogen making them bigger and stronger. The bigger and stronger your muscles, the higher your metabolic rate. Your metabolic rate is the amount of energy your body uses to run. The higher your metabolic rate the more calories you burn at rest.

We all want to burn calories if our goal is fat loss!!

Kids...

I am a big advocate for kids exercising.

The weekends that my step-kids are at our home we try to get them out and about doing some kind of physical activity. Usually a walk around the park, a bike ride, a scoot along Manly beachfront. We have even promised Keely and Taj a dog when we move in to a house so that they have to walk it every day.

Keely does gymnastics, both the kids have swimming lessons once a week and Taj is just about to start Little Kickers in the new term. Keely and Taj's Mum takes them on bush walks so all in all my step-kids do an adequate amount of exercise.

I am so happy to see my home club Fitness First Balgowlah Platinum is introducing a Fitness Kids Program. For those that missed the Manly Daily yesterday there was an article that reported on the new program.

The program is designed for children aged from three to 12 years and are split in to three age ranges; 3-5, 6-8 and 9-12 year old. The programs combine expert fitness coaching, energetic music and physical activity set in a group session environment. The classes include a combination of cardio fun, strength based exercises, dance, balance and stability, speed and response, power, sport play, relaxation and stretching.

To see a bit of what the classes look like check out the promo video here.

There are currently two 45 minute classes a week for each age group being held at the Balgowlah club with prices starting from $12.50 per class.

An awesome investment in your child's health and fitness....and a way to have lots of fun!

Skin...

I've got extra skin on my tummy. Not surprising since there was a baby in there 10 weeks ago. I would be lying if I said I didn't look at my tummy and wonder whether it will ever go back to what is used to be like. Probably not. I am ok if it doesn't because Frankie is way more important than abs and I loved every minute of being pregnant and watching my tummy grow.

But I want to give my tummy the best possible chance to recover. I don't want to get 12 months down the track without having done anything to help my tummy so I decided to give it some love and attention.

Here are my top five tips that seem to be working for my saggy skin...

1. Drink more water
Hydrated skin equals healthy skin!! Drinking plenty of water will help keep your skin flexible and supple. I aim to drink three litres of water plus an extra litre on the days I train. I keep a one litre bottle with me at all times and ensure this is drunk and re-filled three to four times per day.

2. Dry body brushing
Exfoliating helps remove excess and dead skin cells and actually stimulates the growth of new skin cells. As these new skin cells grow they are more likely to fit your new body shape; in my case, my non-pregnant tummy. Body brushing also helps remove toxins from your body. Grab yourself a dry body brush making sure you exfoliate before you shower every day. Start furthest away from your heart working the brush in circular motions towards to your heart. This helps your blood stream carry away the dead toxins. Jump in the shower and wash away all those dead skin cells.

3. Moisturising
Keeping your skin moist will improve it's overall appearance and prevent dryness and stretch marks. I have been using a moisturiser from Kosmea that contains Rosehip Oil and I massage this in to my skin after every shower. Rose hip oil is a naturally rich source of essential fatty acids which help to regenerate skin cells and to repair damaged skin tissue.

4. Lift weights
Training to add muscle mass to your body is a great way to reduce the effects of loose skin. Muscle will take up space on your body frame as well, helping to fill out the stretched skin and give you a strong, active-looking physique.

5. Food
Vitamin A is great for your skin so I try to eat a lot of carrots, sweet potato, tuna and red capsicums. I also ensure I eat plenty of green leafy veggies, fruit and nuts. These are packed full of anti-oxidants and help clear out damaging free radicals which don't help with loose, sagging skin.

Photos on the left taken four weeks after Frankie was born, photos on the right four weeks later.

I am happy with my mummy tummy!