Lunch Box Friendly Banana & Strawberry Muffins

My daughter has recently discovered a love of cooking. She wants to help make dinner every night, it's very sweet. I generally don't have the patience by 5.00pm to encourage her to help, her Dad does though so I tend to leave the cooking to them. But during the day, we have been looking for quick, easy baking recipes that she can do pretty much on her own, are good for her and she wants to pack in her lunch box.

The original recipe for these muffins included strawberry but Frankie has decided she doesn't like them cooked so I have been substituting the strawberry with dark chocolate chips. Not the healthiest alternative but if it means she is happy to eat them then I'm all for balance in diet! I think you could also try blueberries, raisins, diced apple.

Ingredients
1 & 1/4 cup of wholemeal plain flour
3 tsp baking powder
1 tsp ground cinnamon
1/4 tsp salt
1 tbsp coconut oil
1 large egg
2 tsp vanilla extract
1 medium mashed banana
2 tbsp honey
3 tbsp plain Greek yogurt
3/4 cup of chopped strawberries {or 1/4 cup of dark chocolate chips}

Method
1. Pre-heat oven to 140* and lightly coat 8-10 muffin cups with olive oil spray
2. In a medium bow mix together the flour, baking powder, cinnamon and salt
3. In a separate bowl mix together the coconut oil, egg and vanilla
4. Stir in the mashed banana, honey and yogurt
5. Add the wet mixture to the dry mixture, mix thoroughly
6. Fold in the strawberries {or choc chips}
7. Evenly divide in to the muffin cups {amount as desired}
8. Bake in the oven for 20-25 minutes until brown on top and a skewer comes out clean
9. Cool in tray for five minutes then turn out on to a cooling rack

These will keep for about three days in an air tight tupperware pot.

Pretty healthy, pretty tasty and definitely a healthier option for you and your little ones!!

Source: amyshealthybaking.com

12 Week Spring in to Summer Program - PERSONAL TRAINING SALE!!!

Hi everyone,

We have been pretty fortunate this winter to see a lot of blue skies and mild temperatures, which makes you think that this Summer is going to be an absolute scorcher!

Spring is so close you can almost smell it in the air!! And with that change, I hear a lot of people talking about getting back in to shape ready for the beach weather that's just around the corner.

Are you one of those people?

Have you thought that you wouldn't mind losing those few KGs you put on over Winter?

Maybe you did a really good job of maintaining your physique over the cooler months but now that it's getting warmer you would like to take things to the next level?

Perhaps you've spent the winter exercising consistently and are now bored and looking for a new challenge?

And lets not forget about the Mums out there...Have you just had a baby and don't know where to begin to regain your strength the safe and effective way? Or Mums that never give themselves any time and are wanting to change that and get back to feeling their best?

This 12 week Spring in to Summer Program could be exactly what you are looking for!!!!
  
** THREE 30 minute personal training sessions per week for the PRICE OF TWO - valued at $165 per week, now available for $110 per week

  

OR

  
** TWO 45 minute personal training sessions for 30% off the usual price - valued at $160, now available for $105 per week

  
All clients participating in the 12 week program receive the following for FREE...
 

* Initial goal setting session
* Complimentary movement assessment
* Complimentary 30 minute foam rolling and stretch tutorial
* Two six week, individualized training programs tailored to suit your goals AND your schedule
* Nutritional Guidance using macro-nutrient portions - no counting calories or weighing your food. I will teach you how to correctly nourish your body without you feeling any type of deprivation
* Supplementation Guidance
* Unlimited support by phone and email
* Bi-weekly progress check in to keep you on track towards your goals

There is no better time than to join Erin Eleini Fitness and enjoy results that other clients have achieved whilst working with me!

I am ready when you are!!

The Trapbar Deadlift

If you are looking for an exercise that's going to make you feel like a badass in the gym then look no further than The Deadlift!!

The Deadlift is a strength training exercise where a loaded barbell, or just the bar, is lifted off of the ground up to hip level and lowered back down to the ground. It works a multitude of muscles; quads, hamstring, glutes, abdominals, lower back, traps and the forearms and is therefore awesome for building total-body strength, size and athleticism.

The Deadlift can be a daunting exercise. There are many cues to ensure you correctly execute a Deadlift and many people are fearful of injuring their lower back. But the truth is, if done correctly, there is no better exercise than the Deadlift to keep your back in great health.

A great regression of a Barbell Deadlift is the Trapbar Deadlift. Here is a Trapbar, also known as a Hexbar given it's six sides.

About 20 years ago a Powerlifter from North Carolina named Al Gerald found that deadlifting was constantly niggling in his lower back. He found when he deadlifted with a straight bar that it put a lot of stress on his lumbar spine {lower back}. This is due to the weight being far away from the axis of rotation {the hip} where the work is being undertaken. The lower back acts like a crowbar to move the weight from the floor and it is for this reason that people can hurt their back if they do not perform the Deadlift with accuracy.

Since the Trapbar configuration allows you to step inside it rather than behind it, the long lever is shortened along a horizontal axis, therefore significantly decreasing the amount of sheer force on the spine.

As a general rule, I ensure all my clients can perfectly perform a Trapbar Deadlift before progressing them to a Barbell Deadlift. In saying that, the Trapbar Deadlift shouldn't only be seen as a regression to the more tradition Barbell Deadlift. A recent study undertaken by Swinton et al, found that not only was the Trapbar Deadlift a safer exercise it was also a more effective exercise for building maximum power.

Here is my step-by-step guide to correctly perform a Trapbar Deadlift....

1. Step inside the Trapbar making sure your feet are evenly positioned between the front and the back bars. I aim for a stance approximately hip width but this will differ slightly person to person

2. Grip the handles tightly so that your middle finger is horizontally aligned with the front of your shin

3. Squat your hips down, maintaining a neutral spin {think arch in your lower back}, keeping arms nice and long with no flexing at the elbows. I also like to think about drawing my triceps towards my latissimus dorsi, this will aid in keeping your back muscles engaged whilst protecting your shoulders at their capsules.

4. Inhale, a big belly breath, not just filling your lungs with air but aiming to fill your diaphragm. I like to think about bracing my abdominals like someone is about to punch me in the tummy.

5. Holding that big breath in to ensure a great amount of intra-abdominal pressure, stand up by driving your feet in to the ground and straightening your legs. At the top of the movement drive your hips forward into extension and squeeze your glutes.

6. Continue to maintain neutral spine and lower the bar back to the ground. Exhale at the bottom, reset your position and inhale another big breath, moving on to your next repetition

Chicken Soup

If you know me, you'll know that I'm not much of a cook. I like simple, easy meals that take only a little time to prepare. Even more so now I have children that I need to cater for and a baby that is still eating purees.

Here is a quick but delicious recipe for a chicken soup that takes about 20 minutes to prepare. The good thing about this is that it is kid friendly {to a degree, if you don't have fussy eaters} because you can switch out the vegetables to ones that your kids will eat. Or, when my step son turned his nose up at this soup, I just kept two tenderloins for him which I cooked separately with some noodles and he had carrot and celery on the side.

The Ingredients I use are:

600grams diced free range chicken tenderloins
400gram can of sweetcorn
400gram can of four bean mix
2 x 400gram of chopped tomatoes
3 x carrots diced
1 x celery heart diced
1 x chopped onion
2 x cloves of garlic
2 x tablespoons of olive oil

Method

1. Heat the oil in a large saucepan
2. Add the onion and garlic and cook until soft
3. Add the chicken tenderloins and cook until slightly brown
4. Throw in the cans of tomatoes, beans and sweetcorn
5. Cover and cook on low for 90 minutes, stirring regularly

It doesn't get much easier than that!!

Before I serve, I take two cups of the soup out of the saucepan and put aside to puree for the baby. Then I add in salt and pepper and you can also add some chilli flakes if you like things spicy. Cook for another few minutes and the soup is ready to serve.

Just on a side note, the only canned sweetcorn I use is Coles own brand. Be sure to check the nutritional label on the sweetcorn you usual buy as a lot of brands have quite a lot of sugar in the water. The Coles brand has no added sugar so is definitely the smartest choice for canned sweetcorn.

Client Story - Bunny

Client Story- Bunny

One of the many highlights of my job as a Personal Trainer is seeing not just the physical changes in my clients but the mental changes that you see as well.

Take my client Bunny for example. She came to me at the beginning of 2016 wanting to tone up and lose her baby tummy that she just couldn't seem to shift! She'd never stepped foot in a weights room, never undertaken any strength training and her visits to the gym saw her doing Body Pump classes and Yoga which, put simply, weren't getting her the results she wanted!

Fast forward six months to the middle of 2016 and she had achieved what she set out to achieve. Then I went on maternity leave and she trained with my stand in trainer and continued to get fitter and stronger. Bunny has now moved over to my new gym and is back training with me each week. She turns up, puts in the work and is rewarded a fit and healthy body and mind.

She is lifting weights she never thought were possible and completely understands how her body is designed to move and how good it is designed to feel.

Bunny wrote me a lovely testimonial which I would like to share with you below...

I first started strength training with Erin in February 2016 to improve my fitness and to get in shape. It was difficult for me to return to my normal pre-baby weight by going to the gym on my own. At the beginning Erin asked what my goals were and she then gave me a program and also nutrition advice to follow. Each week Erin provided me a record of exercises and weights that we used.

After six months of weekly strength training sessions I saw amazing results and I was back at my pre - children weight and my clothes fit me so much better.

Erin is a wonderful, engaging and professional Personal Trainer. During our sessions together she would explain what muscle groups we were working on and she really motivated me to exercise well.

I would highly recommend Erin as a Personal Trainer.

If you have been thinking that whatever you are doing exercise wise just isn't cutting it then maybe now is the time to try something different!

I know what works to get people looking and feeling their best, maybe now is the time to get in contact with me and give personal training a try!

Serious results are guaranteed if you are willing to put in the work!!

Erin

Client Story :: Laura

Meet Laura, a very good friend of mine and also a client. Laura and I have been working together for the last 18 months and to describe her transformation as AMAZING would be an understatement. When we began training together, Laura ate very little, drank a lot, pounded the pavement and overall wasn't in the best place. I pretty much bullied her in to coming and training with me, I am so glad I wouldn't take no for an answer.

Fast forward 18 months and Laura packed on 7kg of lean muscle, competed in her first bikini competition, trains with heavy weights five to six days a week, does very little cardio, eats more than most men and looks incredible. As a trainer, this is an amazing transformation to be a part of...

Laura also had some great things to say about training with me which makes me very happy...

"My name is Laura and I have been training with Erin Eleini for just over eighteen months now. Erin has been a good friend of mine for many years and I had always admired Erin's commitment to her training. When Erin was returning back to the fitness industry after having baby Frankie she asked me if I would be interested in signing up for a session per week, after a moment’s hesitation I agreed, after all I figured, What did I have to lose?

When I started training I was not in a good headspace, in fact I was treading water at rock bottom. I was 30 years old and trying to navigate my way through the devastation of my marriage ending to a man I adored. At 175cm tall I would have been lucky to weigh 55KG and my diet consisted of sugary snacks and take away foods if I even bothered to eat, on top of that I worked in a high stress job and would hit the party scene every weekend and drink most nights.  

From my first sessions with Erin I found myself learning so much about my body. Erin's approach to introducing me to fitness was to ease into a training program and continually show me new things. Erin would explain to me each exercise and what muscle it was training. Erin was nurturing every step of the way and would always ask me what I did and did not enjoy to ensure I was getting something out of each session.  It seemed like not long before I was hooked, and equipped with my personal training program put together by Erin I was hitting the gym each morning and seeing my body change in ways I could have never imagined. 

I have made this statement many times to Erin and I will stand by it that her personal training sessions saved my life! Eighteen months on and training is a daily habit that I look forward to. I see Erin twice per week and I am in preparation for my first  bikini completion. Erin also provided me with ongoing food education and I learnt that eating well not only supports a healthy body but also a healthy mind.

One if the unique qualities I found in Erin as my trainer is that she never tried to make me feel guilty about anything and constantly reminded me to be kind to myself. Her approach was one of nurture and guidance, not to make me feel bad that I ate that Chocolate bar or had a set back reaching my goal. 

While the training has been such a positive change in my life I would also recommend Erin to any person who is seeking total change in their life or who are striving for professional or emotional change. Training with the support of Erin changed my mindset and assisted me with battling my emotional sadness. Training has also given me the gift of being strong both mentally and physically and I know this contributed to my recent career successes. 

There have been highs and some lows during my fitness journey and I have been fortunate enough to have Erin by my side every step of the way and for that I will be always grateful."

If you are interested in learning more about how we achieved Laura's results please don't hesitate to get in contact. I would love to be able to help you with your transformation.

strong for Frankie...

I haven't come here and spoken about my post baby fitness journey.

To be honest I haven't come here a lot since Frankie was born.

There is always something else to do and with a very small window whilst Frankie sleeps there are a million other things that need to be done around my home or admin work for my business.

I have sat her for half an hour trying to work out what to write so I thought I would write about how I have gotten myself strong after having baby Frankie.

At this point in time, I am strong...

I am the strongest I have ever been. I see a lot of girls on Instagram and Facebook who are super strong. I am not strong like them, but for me I am strong. Strong is currently in fashion. It is a good trend to be a part of. There is a hashtag on social media #femaleliftingarmy I like this hashtag, it makes me smile and think of deadlifting.

For the first twelve months after having Frankie I worked on re-building my body. I was left with a five centimetre separation in abdominals. I also had lots of work to do on my pelvic floor following Frankie's birth. I was weak and had done nothing but swim for the last six weeks of my pregnancy so I really did feel like I was starting from the beginning.

It took me a good nine months to start to feel any resemblance of my former fit self. I made a decision to not rush getting back to where I had once been. My prioritise shifted from wanting to be lean to just wanting to be stronger. When you are used to being strong you take it for granted. When your strength is gone you miss it, all I wanted was to be strong.

Training around a baby is hard, finding the time, finding the child care when your husband works, training through lack of sleep is horrible.

But I did it. I trained consistently four times a week; sometimes three, sometimes five.

I walked everyday that I did not train. Walked for an hour pushing Frankie whilst she slept.

I ate nutritious food and I ate a lot of it as I was breastfeeding. And the days I trained I ate more food. I stopped constantly obsessing about what I was eating and just ate good, wholesome food that served me, my training and most importantly my breastfed baby.

And then I was back. My body was back. I had worked hard but it was the consistency in my training and nutrition that got it back.

I was lifting weight that I was lifting before I was pregnant.

And then I lifted heavier.

And I realised that I really liked getting stronger. And as I got stronger I realised I was not caring so much about how I looked. I wasn't caring about how lean I was or how ripped my stomach was.

And the less I cared about how I looked the more I started to really like what I saw in the mirror. I actually like my strong body now more than I liked my ripped, lean body from before I was pregnant.

I have focussed for the last eight months on the three main strength lifts; Deadlift, Squat and Bench press.

I have written my own programs for these lifts along with the accessory exercises needed to continually improve my strength on these lifts.

My deadlift has gone from a shaky post-pregnancy 20kg to a 1Rep Maximum of 95kg

My squat has gone from non-existent due to a hip impingement to a 1RM of 72.5kg

My bench press from a 5RM of 25kg to a 5RM of 40kg

**

And these increases in these lifts have transferred across to every other exercise I do. I am literally picking up weights that used to be super heavy and finding them easier. Very, very empowering and I am filled with self-pride at how I have focussed on something and every week I am getting better and better.

This has also carried over in to how I am training my clients. I have a number of girls that have also been bitten by the strength training bug and I am getting them strong as well. Having clients that now train for strength instead of purely focusing on training to lose weight/fat is truly wonderful to see. And they, like me, are changing their body composition whilst doing training that they love.

Training becomes less of a chore and hitting numbers you've never hit before is f*cking awesome.

So where to from here? Would I love to powerlift....yes! Will I get there....one day!

x

** please excuse the terrible music on the video, the very funny camera man added it, yep I love myself <3

The Breakfast Diaries Pt. 2

Over the last couple of years I have become a lot more educated and a lot more choosy about the foods I bring in to my household. I have a greater awareness of preservatives that are placed in food and I search for better, healthier options whenever I can.

Have you ever read the label on your muesli? The muesli you eat because you think it is the healthier option to other cereals? Have a read next time you are at the supermarket, check the sugar content, check the ingredients list, see what you find.

Today I made homemade muesli...

I mixed together in a bowl one and a half bags of rolled oats, almonds, walnuts, brazil nuts, chia seeds, sesame seeds, pepitas, raisins but you can use any nuts, seeds, you like. A cup full of this for breakfast teamed with some eggs {hardboiled are always a good grab and run accompaniment} or a protein smoothie and you have the perfect breakfast.

This is one of the quickest and easiest breakfast you can make and it will last you for a few weeks. And you know exactly what is in it!

Client Story :: Louie

Completely dispelling the myth that lifting heavy will make you bulky...here is Louie...

The picture on the left taken towards the end of her backpacking trip around Europe at the end of 2013. And the photo on the right taken during here Christmas holidays just gone. Louie and I have been working together since the beginning of 2014, I stopped training her whilst I was on maternity leave but she continued training without me until I returned to work.

She lifts heavy weights, she trains regularly, she is strong, she does high intensity interval training, she eats well with no restrictions and truly embraces a life of balance. She is open to trying new things, she follows my guidance and she is testament to the fact that if you look after yourself you will be rewarded with a body you can be proud of!

And on top of all this awesomeness, she had some pretty lovely things to say about training with me....

I am not sure whether I can put into words how happy I have been since training with Erin over the past two years. When we first met the only goal I wanted to achieve was to lose weight and tone up. 

When I first signed up to the gym I had the incentive to lose weight and tone up and got a nasty surprise when I realised walking on the treadmill for 40 minutes wasn’t going to achieve that. I didn’t have the confidence to do anything else and felt like everyone was watching and judging me when I did anything. 

I remember within my first month of training with Erin my whole attitude towards the gym changed, and I couldn’t get enough of it. She gives me constant support and motivation so I look forward to my work out with her and trying something different every week. Not to mention I gained all the confidence that I had lost and have never felt better.

It’s a really nice feeling knowing she genuinely cares about me and my success. My results with her have been nothing short of amazing, physically and mentally and I can’t thank her enough. I can confidently say I know that I couldn’t have reached and then surpassed my goals without her. 

I signed up to personal training to lose weight and tone up but ended up meeting someone I can now call a good friend and an inspiration. Erin gave me the most special gift I could have asked for from a trainer - being comfortable in my own skin.

I have some pretty big goals for Louie for 2015. I want to get her stronger than she ever thought possible!

Getting Festive...

So the man in the big red suit is nearly here and what a week it has been over here! I am working through, taking only the public holidays off, helping my clients stay on track over the Christmas and New Year season. I find training them helps me stay motivated; if they are smoking their work-outs then there is no reason that I shouldn't be smoking mine, right?

The last three days have seen me smash a massive pull session on Sunday, a monster quad session yesterday and tonight a sweaty conditioning work-out at my new gym The Cube. Tomorrow is shoulder day, my favourite, with my friend and client Michelle. Last week I pulled a 70kg deadlift for six reps for two sets and on Sunday I did three pull ups with the smallest resistance band {my clients love/hate these}. I am finishing off the year strong and am excited for what the new year will bring for me training wise.

Have you given any thought to what you would like to achieve next year? Have you set some new goals? Maybe 2015 is the year that you try something you have been wanting to try...give it some thought over the Christmas holidays. Make a list, create a vision board, recruit a training buddy...the motivational tools are there in abundance. I am also here to help!

Most of the gyms are closed on Christmas Day, Boxing Day and New Year's Day so I thought I would suggest a few work-outs you can do at home with no equipment. Commit to 30 minutes on these days and then go and enjoy the rest of you day!

Work-out 1

Warm up 200 metres jog {100 metre along the road, 100 metres back}

AMRAP 30 minutes

A1. 25 x body weight squats
A2. 25 x push ups
A3. 24 x body weight static lunges {12 each leg}
A4. 24 x mountain climbers {12 each leg}
A5. 25 x abdominal crunches
A6. 200 metre sprint

Cool down 200 metre walk and stretch

Work-out 2

Warm up 200 metres jog {100 metre along the road, 100 metres back}

Time each set, completing three sets trying to beat your previous time
A1. 10 x jump squats
A2. 10 x burpees
A3. 20 x step ups {10 each leg}
A4. Plank
A5. 100 metre sprint
B1. 20 x jump lunges {10 each leg}
B2. 10 x narrow grip push ups
B3. 10 x box jumps
B4. 10 x death planks {go from hands to forearms then alternate}
B5. 100 metre sprint

Cool down 200 metre walk and stretch

Work-out 3

Warm up 200 metres jog {100 metre along the road, 100 metres back}

Find a set of stairs, sprint up them, walk back down. Repeat for 15 to 20 minutes.

Cool down 200 metre walk and stretch

All three will kick your arse and keep you on track even if you do reach for the mince pies and Christmas Pudding come Christmas Day! Enjoy every mouthful, it's what this time of year is about!

I would like to wish everyone a very Merry Christmas and the Happiest of New Years. For me 2014 has been an amazing year for obvious reasons but I am excited for what 2015 will bring and welcome it with open arms!

And finally a massive thank you to my wonderful clients! Thank you for your commitment to me and my business and for bringing your A-Game to every session. You certainly make getting up at 5.00am worthwhile!

See you in the gym.

Erin

x

Fibre...

Lets talk gut health, exciting stuff! Did you know that you have more bacteria in your gut than you do cells in your entire body? That's why, if your gut isn't in good shape, I can guarantee that your overall health is being compromised. Micro-flora in your gut play a vital role in your overall health and wellbeing whilst also affecting the immune system, weight and the increased risk of numerous chronic and acute diseases, from diabetes to cancers.

Symptoms of poor gut health include bloating, burping, farting, diarrhoea, constipation, fullness, nausea, rectal itching, weak and cracked finger nails, acne, iron deficiency, parasites, candida, food allergies, eczema, dermatitis, hives, psoriasis, rosacea, B12 deficiency and arthritis.

So there is the odd fart in our house and I do feel bloated from time to time so Simon and I are taking part in the Metamucil Challenge that is currently being run at all Fitness First Gyms. Available from reception is a 14 day starter kit of Psyllium Husks for $1. Yep, just $1 to set you on the road to better gut health.

Psyllium is the husk of the seed of the Plantago and is a top herb used for general intestinal health. It contains a spongy fiber that can reduce appetite, improve digestion and cleanse the system, making it an excellent addition to a healthy diet.

Simon and I are half way in, we both feel better, he is farting less and I feel great!

In addition to taking Psyllium Husks, here are some other ways that you can improve your gut health...

1. Probiotics
Naturally occurring “good” bacteria allow for the normal functioning of our gastrointestinal system – however this simply cannot happen when there’s too much “bad” bacteria (such as parasite, yeast and fungi) present in the gut. The easiest way to rectify this imbalance is to keep up probiotic intake {fermented foods, yogurts} or take a pro-biotic supplement

2. Diet
Eating a healthy, balanced, fibre filled diet rich nutritious food. Think lots of fruits and vegetables, lean proteins, good fats and low GI carbohydrates {legumes, whole-grains}. Remove all the processed food from your diet especially refined sugars {lollies, chocolate, chips}

3. Water
Drinking plenty of water is also essential for the correct functioning of the digestive system. If there is too little water in the system, it slows down the body’s ability to pass stools through the digestive tract. The more build-up of waste in our system, the more likely our gut will become a hot bed of bad bacteria

4. Stress
An unexpected cause of bad bacteria in the gut is stress!! Check out one of my previous blogs here on my top way to manage stress

If there is one thing you do for your health this week...add some fibre!!

The Breakfast Diaries Pt.1...

Breakfast, it's the most important meal of the day, yet I speak to so many people that are completely at a loss as to what constitutes a good breakfast. Some, even skip breakfast all together which is a massive no-no!

Breakfast provides the body and brain with fuel after an overnight fast - that's where breakfast gets it's name, breaking the fast!  Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre.  The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.  Fruit and vegetables are good sources of vitamins and minerals so it is important that these are included in your breakfast no differently from your lunch and dinner.

Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.  Many studies have shown how eating breakfast can improve memory and concentration levels and it can also make us happier as it can improve mood and lower stress levels.  In studies amongst children, breakfast can improve attainment, behaviour and has been linked to improved grades.  Just like any other organ in the body, the brain needs energy to work at it's best!

If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning. Not good if your goal is fat loss and not good for your health!

So I have decided to post some awesome breakfast ideas over the coming weeks. Breakfast ideas that are quick and easy to prep in advance for those that are time poor in the mornings.

So The Breakfast Diary Part 1.... Salmon & Potato Fritters with Poached Eggs

Fritter Ingredients
1 egg
1 tbsp. coconut oil
1 tin of red salmon {approx. 200grams} skinned and de-boned
3 small chat potatoes peeled and grated
Half a brown onion grated or finely chopped
2 tbsp. of wholemeal flour

Fritter Instructions
1. Combine the grated potato and onion in a bowl
2. Heat 1/2 tbsp. of coconut oil in a frying pan, cook the potato and onion until soft. Set aside to cool
3. Combine the salmon, egg and flour and when cooled stir through the potato and onion
4. Shape mixture in to desired size. I made nine small fritters and three was a good amount for one breakfast
5. Heat the remaining 1/2 tbsp. of coconut oil and place the fritters in the frying pan and cook until golden brown on the outside
6. Place cooked fritters on a plate

Poached Eggs Instructions
1. Bring a pot of water and one tsp of white wine vinegar to the boil in a saucepan. Reduce heat and allow water to simmer
2. Crack two eggs slowly in to the water. Cook for three minutes then remove with a slotted spoon and place onto kitchen paper. Allow to drain
3. Place on top of cooked fritters on a plate

Next time I make these I am going to wilt some baby spinach making it even more healthy and even more delicious!

Naughty parabens...

I am a big believer in making small changes. Small changes that, in turn, improve your health in a huge way. Imagine if you made 10 small, positive changes to your lifestyle how much improvement you would see in your overall wellbeing

I have been making a few small changes in our home. One of them is switching all our skin care products to Paraben Free. I think having a baby in the house has made me a lot more aware of not just what I put on her skin but also on mine, Simons and my step-children's skin. It has been surprisingly easy to find Paraben Free products. Yes they are a little more expensive than your mainstream brands of skin products but I believe it is money well spent and here is for why...

A Paraben is a chemical that is used to prevent the growth of microbes {bacteria causing disease or fermentation} in cosmetic products and can be absorbed through the skin, blood and digestive system. They can be found in shampoos, lotions, deodorants, scrubs, eye make-up remover.

Parabens are several distinct chemicals with a similar molecular structure. Four of these are used frequently in cosmetics: ethylparaben, butylparaben, methylparaben and propylparaben so if you see these on the ingredients label of your skin care products then it might be worth checking out a switch to something Paraben Free.

Parabens are known to disrupt hormone function, an effect linked to increased risk of breast cancer and reproductive toxicity. Parabens mimic estrogen by binding to estrogen receptors on cells. They also increase the expression of genes usually regulated by estradiol {a natural form of estrogen}; studies undertaken on cells show that these genes cause human breast cancer cells to grow and multiply. Parabens are also linked to cancer, reproductive toxicity, immunotoxicity, neurotoxicity and skin irritation. If you think about it, parabens are used to kill bacteria in water-based solutions so they must have a good level of toxicity to be able to do this.

Next time you are shopping for skin products make sure you read the ingredients label and avoid those that use Parabens. There are more and more skin care companies that now offer "Paraben-Free" and "Preservative-Free" products. All good health stores will stock a great range of Paraben and Presevative Free products and I have found that Chemist Warehouse carry quite a few ranges that won't break the bank. You could go one step further and look at using Organic products {I'll save Organic for another blog post}.

Here are some of the products we are now using in our home...

Gaia :: For Baby Frankie

 

Sukin :: smells amazing

Cetaphil & Redwin {& Dermaveen} :: all available from the supermarket

 

And I also switched all my cleaning products to non-toxic products when I fell pregnant. These are great products that you can get from the supermarket; Earth Choice and Earthwise. Both are plant based, contain no chlorine or solvents and come in recycled packaging.



 

This is definitely a small change worth making!

Tough Mudder...

I'm pretty tough, well I like to think I am. I love a challenge! And when my client Chelsea mentioned to me that she had "enlisted" to go in Tough Mudder next month I couldn't help but jump at the chance to have a go! I am not a runner so the thought of running 20 kilometres fills me with dread but like I said I like a challenge and I know I am capable of doing anything when I put my mind to it.

Chelsea definitely knows how to sell Tough Mudder...here is the email she sent around looking for recruits...

Hello,

Do you: (tick all that apply)

1. Feel slowand lethargic after winter

2. Want to do something challenging/crazy

3. Need to prove a point to yourself (or someone else) 

Then this is for you! 

I have just enrolled myself in Tough Mudder, which is on in the Southern Highlands on Saturday 15 November.  It's a 20km obstacle course.  You run 1km, then there is an obstacle!   I am looking for a bunch of crazies to do this with (plus a bigger team will be an advantage in the log carrying, tyre flipping and climbing challenges). 

 

If I wasn't convinced before, reading this email made me a dead certainty for taking on this challenge.

 

Are you up for the challenge? Do you tick one or all of Chelsea's points? Then join us at Tough Mudder!!

 

I will be offering a free six week running program to everyone in our team and for existing clients your sessions and programming for the next six weeks will be designed to get you in tip top shape for next month's Tough Mudder!

 

If you are interested in getting super fit and super muddy, come along for the ride! To register to be apart of our team please email me and I will send you all of the registration details!

 

 

GBC...

German Body Composition {GBC}...the program I follow when I need to shake things up a bit and really walk out of the gym feeling like I truly smashed myself!

GBC is a training method devised by well regarded international trainer Charles Poliquin. He has based this training method on research done by the Romanian exercise scientist Hala Rambie. The goal of the GBC program is to produce as much lactic acid as possible. This is achieved by using multi-joint exercises with short rest intervals and super-setting a lower body exercise with an upper body one.

Rambie discovered that the lactic acid pathway* is far better for fat loss than the commonly accepted aerobic pathway and that high blood lactic levels decrease blood pH levels, which in turn sends a message to the brain to accelerate its production of growth hormone. Higher growth hormone levels increase fat loss!**

Here is my work-out from this morning for you to have a go at...

* Lactic acid plays a critical role in generating energy during your work-out. It is a by-product of the muscles using carbohydrates to create energy for exercise. Lactic acid then breaks down into hydrogen ions and lactate, and it's the hydrogen ions that cause the pain you feel in your muscles during a working set. During this process your cells make ATP {adenosine triphosphate} which provides energy for most of the chemical reactions in the body.

** The increase of lactate acid and hydrogen ions results in improved growth hormone secretion; the hormone needed to stimulate growth, cell reproduction and re-generation which results in our body using a greater deal of energy {calories} post work-out.

Simple veggies...

Day 15 of Sugar Free September asked for a picture of my dinner. It was yummy. It was simple. My favourite type of dinner....

Ingredients {Serves 2}
300grams of lamb fillet
4 red capsicums
4 red tomatos
1/2 bunch of chopped coriander
1 glove of garlic finely chopped
Olive oil
Salt and pepper

Directions
1. Pre-heat grill to 180*
2. Cut capsicum in half and de-seed and tomatoes into quarters
3. Place on a baking paper on baking tray and drizzle with olive oil and add salt and pepper.
4. Grill for 45 minutes turning occasionally
5. Once cook allow to cool before roughly chopping. Add to salad bowl with coriander and garlic
6. Lightly coat lamb in olive oil and salt and pepper.
7. Heat frying pan and cook for five minutes on each side on a medium to high heat.
8. Allow to rest for a few minutes before slicing and serving with the veggie salad.

Delish!!!

erineleini.com is live...

I am so excited to announce that my new website www.erineleinifitness.com is now live!!!

Building a website around a little baby has been quite a juggling act with most of the creation, writing and editing done during day sleeps and in to the evenings after Frankie has gone to sleep. But I am thrilled with the finished website and would love to hear what you think!

I am also really proud of myself with the extra work I have been putting in behind the scenes to get my independent Personal Training business up and running in time for my return to work in just five sleeps!

I am truly humbled that the people I worked with prior to my maternity leave have chosen to return to work with me and I can't wait to get started with them again and see them continue to smash their training and their goals!

I do have a few sessions available for any new clients that would be interested in working with me. If you are looking for a Personal Trainer that can offer you a 360* approach to your health and fitness then I am the girl for you so please do get in contact! I would love to have the opportunity to get you in awesome shape in time for summer!!

Sugar Free September...

Today is the last day of winter!! Tomorrow we wake up and Spring should be in the air! The days will start getting longer and beach days won't be too far behind.

I posted this photo on my instagram a few days ago...

A challenge to go Sugar Free for the whole of September. A photo challenge to post a refined sugar free photo each day of the month. I love this challenge and I am looking forward to getting a bit more creative with my instagram as well as completely ditching sugar.

Are you up for the challenge? Could you go a whole month without the sweet stuff? Are you sweet enough?

To offer a bit of encouragement to you all I have decided to run a competition to those that want to take part in Sugar Free September.

Successfully complete Sugar Free September including a refined sugar free photo each day of the month and you will go in the draw to win ONE MONTH FREE one on one personal training with yours truly.

And here is the fine print for the competition.
1. Your refined sugar free photo must be posted each day to my facebook page so that we can all keep each other motivated. Jump over now and like my page here and be sure to upload and tag me in your photo each day.
2. There will be two one on one personal training packages awarded at the end of September. Winners will be selected randomly.
3. New clients will receive two 30 minute PT sessions a week and existing clients can double their number of weekly sessions already booked. The sessions must be taken over the four week period in October.
4. Personal training sessions to be taken at Fitness First Balgowlah where you will need to be a current member.

Good luck and have fun!! I can't wait to see your pictures!!

Leg press...

Some love it, some hate it! Me, I have a bit of a love hate relationship with it! But there is no denying that the leg press is a pretty awesome machine for building up strength and lean mass in your legs.

And what is so good about the leg press is that you can hit some many different parts of your legs with the leg press simply by changing the position of you feet on the platform.

So here is a picture of the muscles in your legs, a front view...

and a back view...

The standard position with your feet in the middle of the platform, feet about hip width will work predominantly the quadriceps muscles, which are at the front of your thigh, and also your gluteus maximus, your bum.

Move your feet vertically up the platform to a high, standard position and you will take the emphasis off your quads, leaving the glutes to work alongside your hamstrings, so the back of your legs.

Move your feet vertically down the platform to a low, standard position and this makes the exercise even more challenging on the quads than the standard position.

A wide stance, so wider than your shoulders, will target the inner quads and the adductor magnus and a narrow stance, feet together, will ensure you are targeting the outer quads and the muscles on the outside of your hips known as the abductor muscles.

 

Move the balls of your feet to the bottom of the platform and you have yourself an exercise for your gastrocnemius; a big muscle in your calves.

The leg press is a great machine but because you are in a seated position you recruit less of the stabilising muscles and your core. Please make sure when using the leg press in your lower body work-outs that you still incorporate the big compound movements like squats, deadlifts and lunges.

Have fun!

New chapters...

I am a creature of habit. I love routines. I eat the same thing for breakfast every morning; I get this habit from my Dad. I do the same thing in the shower each morning, in the same order. I can't help it, I am a stickler for routines.

Having a new born baby has taught me that not every minute of the day has to be planned. Frankie has taught me that it is ok to not get everything done that needs to be done. It doesn't matter if the house doesn't get vacuumed. If the washing doesn't come in off the line. I have learnt that I should sit; sit and enjoy being her Mum; cuddle her for as long as I want. I can now go and sit in a coffee shop for half an hour instead of getting a take away on the run. I can sit and smile at her, hold her and enjoy my latte.

Having said that, I am looking forward to Frankie getting in to a routine. She is not likely to do this for another four to six weeks until her biological clock has developed a little more. Until then I am going to enjoy her random feeding times, her unusual three hour day time sleeps that seem to happen every now and then for no apparent reason.

When Frankie is in a routine is when I will return to work. I will be a working Mum. I am truly blessed to have a job that I can work around Simon's work. I don't, at this point, need to worry about child care. This doesn't make it any less hard knowing that I will have to leave her for a few hours in the morning. And it doesn't make the thought of getting up after her morning feed any easier. But I love my job, I love my clients and I am looking forward to being a personal trainer again.

This is kind of a new chapter for me. I am closing the chapter on working for Vivid Fitness and I have decided to become an independent personal trainer. After 12 months working as part of Vivid Fitness I have decided that it is time for a new challenge of running my own personal training business and working alongside a new mentor that can help further my professional development.

Erin Eleini Fitness, not quite sure what will happen to the name when I get married next year but it definitely has a certain ring to it! So my business name has changed and I am working independently but everything else will stay the same; the same awesome personal training sessions, the same great customer service, the same bespoke lifestyle and nutritional coaching, and most of all the same great relationships I have with my clients.

My mobile number will be the same but my new email address will be erineleini @gmail.com. Keep your eye out for my new website that I will be launching soon. And don't forget to follow me on my social media pages. I post quite a bit of info that encompasses health, fitness and well-being on these pages so they are definitely worth checking out!

Facebook www.facebook.com/ErinEleiniFitness
Instagram http://instagram.com/erineleinifitness
Twitter https://twitter.com/erineleini1984

I am looking forward to starting this new chapter and I hope you will continue to share my fitness journey with me!