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!