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Warm up and cool down for 5 – 10 minutes and remember to stretch at the end!
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You might also like…
Bodyweight HIIT
On Top Of The World
Drop It Like It’s Hot
Home Workouts from Red E Personal Training – your Mackay Personal Trainers.
I am writing this article to all the procrastinators out there. You know who you are. In fact, you may even be reading this article to procrastinate from doing another more important task, but you can be forgiven…..just this once. The reasoning behind this article is that we are all guilty of falling into this trap in everything that we do in life……put it off until tomorrow.
There are so many sayings that basically are saying that there is no time like the present to do things – and it could not be more true. The more you put something off, the less time you have to enjoy the rewards of that experience or you are holding yourself back from moving onto something bigger and better.
Also you are living in a dream land, where you don’t know what will happen if you just take that leap of faith and follow your dreams.
Because I am from the fitness industry, I will be speaking a lot more about procrastination in the situation of “people putting off getting started on focusing on their health until tomorrow”.
For sure I have heard the excuses behind the procrastination, I have no time, what about my family, what if I fail. Give me a “new” excuse. I’m pretty sure I have almost heard them all. Try switching your mindset from “I have no time” to “this is my health and as such I will make time because in the long run, my health could stop me from having time to be with the grandkids or to enjoy my retirement”. Or from “what about my family” to “let’s get the whole family involved as I want to be a healthy role model for my kids”. Or “what if I fail” to “what if I don’t”. What if I blow everyone away with my amazing success in whatever I put my mind to?
I am heading slightly off track but what if your procrastination means you miss out on an opportunity to inspire others, achieve goals and dominate your life, why would you NOT act now.
I was chatting to a friend the other day and he told me that there is only about 4% of the world actually doing what they dream to do and he is one of those privileged few who even though he is not rolling in cash, he is doing what he loves and what he desires to be doing every day. That is what it is all about. What would you do, if you knew for a fact you couldn’t fail……..? Well, go out and do it. Don’t wait for others to do things for you. Your actions now, determine where you will be tomorrow. Take risks, make mistakes and completely muck up, but do it with style and dignity. You will not regret it, if you completely believe and put trust in what you wish to achieve.
I forgot where I read this but I think it to be mostly true to our lives, “It’s better to ask for forgiveness than permission.” Go out there. Take action. Dream It. Do it. Fail at it or don’t fail but either way, do what you know is necessary to get you closer to your goals and ask for forgiveness if your actions impact on other’s lives in a negative capacity.
You have one life, you have one chance and you don’t know when it could all change, so stop procrastinating, get up, take action and see how bright your future can be when you live your dream life.
Tali—Red E Personal Training—2014
Naomi is a “champion”. She set herself a 12 week goal, by entering our 2014 12 Week “Little Black Dress” Challenge to get her body into the shape she had been wanting for a long time. By having a set challenge she saw the opportunity to go hard to see what she could achieve. Her amazing transformation photos and results, losing 7kgs, along with her story earned her the overall winner of the “Little Black Dress” Challenge! And to top off her amazing achievements, she was also awarded the September “Client of the Month” Award. Congratulations Naomi, you are an inspiration to many, including your gorgeous girls!! Her transformation pictures are just sensational—Naomi is the ultimate picture of health and fitness!!
What was your motivation to start training at Red E?
I was feeling extremely unhappy with the way I looked. I dreaded summer time because was embarrassed to go to the beach or swimming with my kids looking and feeling the way I did. I’m also turning 30 this year and am determined to reach that milestone looking and feeling better about myself. I chose Red E for the more personable environment which I don’t think you can find anywhere else in Mackay. The staff were friendly and supportive, and committed to helping me achieve my results.
What were your goals?
I’d set out to lose about 5 kg. However a few weeks into my training I found myself really enjoying the weight training and liked that I was getting muscles. I started focusing more on getting my body strong and fit as opposed to getting ‘thinner’.
How have you gone with your goals? What achievements have you made? What benefits do you feel?
I’ve exceeded my expectations in both weight loss and strength training. My biggest achievement so far is when I reached my goal of being able to squat over my original body weight. I feel strong and more motivated. For the first time since having my children I feel confident and proud of myself and my body.
What did you do to achieve your results?
Firstly I changed up my diet. I started a ‘clean eating’ meal plan, sticking to clean or organic food where possible and just making healthier choices overall. I would have a meal prep day where I prepared all of my lunches and snacks for the week which stopped me from ducking out of the office to grab takeaway. My training started with running and light weights at home with 2 half hour HIIT sessions per week during my lunch hour. I then increased my workouts to 2 PT sessions per week, weight training at home every other day, running at least 1 – 2 times per week, and on the weekends either stair or hill runs (always allowing myself at least one rest day).
What permanent lifestyle changes have you made?
Not only has there been a positive effect on my lifestyle but my family’s as well. We’re all eating a lot healthier and my kids love to be involved in meal preparation. Every weekend we have a ‘family exercise day’ (which is usually either bike riding or going for a run to the park) and I find we’re spending less time indoors or in front of the TV. We generally have a happier household all around and we’re all looking forward to hitting the beach this summer.
Naomi’s final challenge results were 6.8kgs lost and you can just see the changes in her physique from her photos! Congratulations again Naomi!
Ingredients:
Directions:
1. In a food processor, place 1 cup cooked buckwheat, cored apples (keep the peel), dates, honey, cinnamon, salt, and 1/4 cup sunflower seeds
2. Grind until completely smooth. Transfer the mixture to a large mixing bowl.
3. Add 1/4 cup sunflower seeds, 1/2 cup almonds, 1/2 cup cranberries, dried apple (or other fruit) slices to the food processor (you don’t need to rinse the bowl in between steps). Very coarsely chop the nuts, seeds, and fruit in a few quick pulses. Add them to the bowl with the apple mixture and combine well.
Add the oats, and remaining buckwheat, almonds, sunflower seeds, and cranberries to the mixture and combine. If the dough is too moist, add a pinch more oats to the mixture. The dough should be sticky but not runny. The varying degrees of chopped nuts, seeds, and fruits give this granola an amazing texture.
4. Use a cookie cutter to shape the granola dough into no bake oatmeal cookies.
Variation: If you like crunchy cookies, place in oven for 10 minutes at 180 ̊ C, then turn over and bake for an other 5 minutes.
Ingredients:
Directions:
1. Blend everything except the dates and walnuts until smooth.
2. Stir through the dates and walnuts.
3. Bake at 180 for about 25 mins or until cooked through.
4. Try not to eat it all at once 😉
Your decision to include or eliminate dairy products from your daily diet is just that… Your Decision.
People have many different reasons for choosing to reduce their dairy consumption or eliminate it all together.
The dairy industry has changed a great deal over the years. In the early days most people sourced their milk fresh and unprocessed from a local dairy farmer or they had their own cow. Now the Dairy industry is run by multinational companies on a huge scale, it is pasteurised and homogenised, then they may add or extract permeates, along with other additives like calcium, fish oils, flavours and colours.
For some people this is enough reason for reducing/eliminating dairy products. For others they may simply feel better without it, experiencing less bloating, inflammation and digestive discomfort. Then there is also the ethical stand point, some people are put off by the treatment of dairy cows and their “bobby-calves”. And for some it is just a matter of taste preference.
There are so many alternatives available to us now, as always the golden rule is…
“Get as close to the natural source as possible”
Many milk alternatives also undergo a number of processes before they reach our supermarket shelf. If you have access to good quality, naturally and ethically produced local dairy products, which you enjoy with no digestive discomfort then go for it, include them in moderation as an “accessory” to your diet not a staple. If you are struggling to make progress with a weight loss goal then perhaps experiment with the alternatives and monitor your progress.
So what are the alternatives??? (Here is a list of just a few common alternatives)
Bottom line is anything that comes in a package may contain additives, ALWAYS read the ingredients. Choose the least processed version of any food and go for the best quality you can afford. Experiment with the different options available and pay attention to how your body responds. You could also get creative and make your own milks there are hundreds of YouTube clips and recipes and for most of them all you need is a blender and a straining/cheese cloth. There is also no reason why you need to stick to just one, mix it up.
Ultimately every body is different and what you use to fuel yours is a decision you need to make for yourself. The key to knowing what is right for you is to take notice and listen to your body. If you are unsure then try no dairy for a couple of weeks and see if you feel a difference.
Tegan Caulfield – 2014
