Indulge in a SUPERSET, not a super feast !

If you got a door body, you got a gym workout  !

Ahhh the cold weather has started to it… Summer is over. Time to get the ugg boots and trackies out, and put the shorts and skirts away. 

BUT this doesn't mean its time to put the dumbbells away too! It surprises me how may people give up on their fitness and health goals as soon as the temperature drops below 20 degrees. 

Then as soon as summer hits... BAM their on damage control to lose the winter kilos.

Winter is the perfect opportunity to get your summer body ready !

Getting to your goals doesn’t happen overnight! You have to prepare.. Which is why I have constructed a No Excuse Winter Workout.  

No equipment needed, no gym needed, just yourself and some motivation!

It might be cold outside but in the comfort of your own home you can smash this workout. While watching the latest episode of Masterchef or whatever your pick of the week is!

Ok so let me explain the workout. It is a SUPERSET.

This means you will have 2 exercises, alternating from lower body to upper body and you will repeat them back to back for 12-15 reps each for 3 rounds. Then rest for 2 min before continuing to the next superset with 2 different exercises

E.g.

Pushups 12-15 reps

Squats 12-15 reps

Pushups 12-15 reps

Squats 12-15 reps

Pushups 12-15 reps

Squats 12-15 reps

2 MIN REST

^ there is your first superset. Then you will continue to the next one.. 4 supersets in total.

Watch the video for more of an understanding. Underneath the video is the workout written out for you!

So no excuses, get sweaty!

  Warm up (2-5 min of star jumps, squats jogging on spot etc)

1) Pushups + Squats

2) Lunges+ Mountain climber

3) One legged lunge (alternating 12-15 reps each leg) + plank to pushup position

4) Lunge, Squat, Lunge + Plank

Cool down and stretch

I'm going to leave you with this...

‘’Success is simple once you realize how difficult it is. Then you know how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take. It is not easy. It is not going to happen overnight. Only once you accept that will you succeed’’

Now, as I said earlier go get sweaty!

Kristy

Is it a car? is it a plane? NO...its SUPER-FISH!

What's scaly, wet and healthy all over...FISH!

Unless you have been living under a rock (Patrick from Spongebob Squarepants- your excused) you have to know by now that fish is one of the best nutrient rich protein options available to you as a meal component. Not only are they high in protein; which keep you full for long and inadvertently reduces over-eating, buuuuut...they also pack a punch when it comes to health benefits.

The Better Health Channel has a great list of all the health benefits of eating fish regularly, just have a look at how good it is for you:

Prevention of Asthma – children who eat fish may be less likely to develop asthma.

Improve brain and eyes – fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).

Reduce risk of developing Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.

Reduce risk of developing Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.

Reduce risk of Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega-3 fatty acids in the brain).

Management of Diabetes – fish may help people with diabetes manage their blood sugar levels.

Improved eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in breast milk.

Relief of inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

Reduced risk of prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby

So, get on to it. 

Eat some fish. It's really not hard. 

It's not like I'm asking you to literally go a catch a fish bare hands and all (except if you can do that I'm pretty impressed!) 

Just go to you fish monger, local grocery store, man on the street selling tuna cans...anyway you want to get. 

But just do it...

go on I dare you...

xxx Aly

P.S. here's a great recipe on taste.com --- Lime and sweet chilli fish parcels. One word- DELICIOUS.

http://www.taste.com.au/recipes/8153/lime+and+sweet+chilli+fish+parcels

Oh, no sugar for me thanks, I’m sweet enough!

I don't think I have to tell you the effect sugar has on your health. But I will anyway because studies show the average Australian currently consumes more than 40 kilograms of sugar per year, which is equivalent to around 22 teaspoons and equals 1840 Kilojoules / 440 calories per day. Also, the consumption of soft drinks, which are sweetened with sugar, has increased by 30 per cent in 10 years. 

Sugars are the simplest form of carbohydrate when your food is digested it is broken down and the nutrients are transferred into your bloodstream. Sugar is then broken down rapidly into the blood stream because it is made of only one substance. This raises your blood sugar levels. This isn't good as your poor pancreas goes OH NO, QUICK GET SOME INSULIN INTO THE BODY! It does this so your blood sugar levels get back to normal again. This hormone (insulin) acts to clear sugar and fat from the blood and stores it in the tissues for future use. This causes weight gain. 

ALSO, the scare factor to this is if you do this all the time your poor pancreas gets tired and can stop releasing insulin, or your insulin your pancreas does release stops being effective which equals diabetes or insulin resistance… 

This is also is the cause of your after sugar snack crash! Wonder why when you eat a chocolate you feel good then BAM your energy gets sapped out of you? This my friend is insulin doing its job too well. It releases so your blood sugar levels decrease but sometimes it goes too low causing that crash of energy as your blood sugar levels decrease. 

Anyway so we have established that high blood sugar alerts the pancreas to release insulin as it detects the excess sugar in the blood. Insulin then lowers the elevated blood sugar by shifting the metabolism into storage mode.  So when the pancreas is producing insulin, it cannot produce another hormone called glucagon, which is responsible for telling the body to release and burn fat stores for energy.  
This is when it gets scary as this higher levels of insulin prompts the body to store the excess sugars as fat, as well as telling it not to release any of your stored fat, meaning that you are unable to use existing stored fat as energy.  This equals WEIGHT GAIN. High insulin levels not only suppress glucagon it also suppresses growth hormone.  Growth hormone is used to build new muscle mass and also for muscle development. Hence why I always say YOU CAN’T OUT TRAIN A BAD DIET!

You cannot maximize fat burning with elevated levels of insulin, it's that simple!

So how much sugar is in your favorite foods? Watch the video below to find out!

 NOTE: (Alyson here) I just want to point out that the "sugar" used in Kristy's demonstration is salt! She is that healthy that she literally had no sugar in her house...wow...I'm not joking people, imitation sugar!

In conclusion, look after your poor pancreas! The poor guy is only there to help!

All he wants is for you to limit your sugar levels in your diet. Learn to enjoy foods that are naturally sweet, without added sugar. 

Until next time, get squatting !

Kristy

You say To-may-to I say To-mah-to...

4 minutes to a better body? Are you for real?!

One word, 4 minutes, amazing results= TABATA

Okay I promise you this isn't one of those abs-circle-waste-of-time gadgets I’m talking about here.

I’m talking about an interval training protocol called TABATA!

Tabatas are basically this fast way to get an awesome fat loss workout in just 4 minutes and have better results than you would if you spent time running on the treadmill at the same speed like a lab rat.

The Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. He was a real researcher in Japan and made a HUGE contribution to the fat loss world when he introduced tabatas into the fitness world! So how does this whole tabata thing work?  Well it’s basically an exercise circuit which you perform 20 seconds of intense work followed by 10 seconds of rest.  Repeat that for 8 rounds making it (4 min). Comprendo?  

Ok so the whole aim of this is to do exercises that are intense to get the benefits of this protocol. 

These are some of my favs:

• Squat jumps
• Stair Sprints
• Pushups
• Mountain Climbers

Even if its just you jumping around the room listening to the new Black eyed peas album. As long as you are getting your heart rate through the roof then your on the right track!

Don’t believe me?

As for the initial study, after 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Tabata protocol has been shown to increase aerobic and anaerobic capacity while moderate intensity cardio only increases aerobic capacity

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan

The short high intensity intervals result in a significant “after burn effect”  or EPOC (excess post oxygen consumption) in which your body continues burning calories for hours after you complete the workout.  This happens because you burn off all your glycogen (carbs) during the workout leaving only fat for your body to burn. 

So in conclusion !

   1. The Tabata protocol involves 4 minutes of maximal intensity effort for 20 seconds followed by a 10 second rest.  This is repeated for 8 sets.

   2. The high intensity results in a significant “after burn effect” that promotes your body to continue burning fat for hours after completion.

   3. Tabata improves both aerobic and anaerobic capacity, better than steady state cardio.

   4. Tabata can be done with ANY exercise that allows your maximum effort in short bursts.

   5. You should incorporate a warm up and cool down period.

   6.  A great way to end a workout if you still have a bit of energy to burn!

Watch the video below for an example of Tabata! 

Why did the chicken cross the road?...To eat some soup of course!

Hey guys!

So out of this dynamic duo (Kristy and myself) I am going to admit Kristy has all the exercise knowledge- trust me, she knows what she's talking about, she's like a mini Buddha...of exercise, you could probably even rub her (lack there of) belly for goodluck...I'm just saying...

Anyway, let me get back on track, so next to Kristy's impressive knowledge what can I bring to the table? Well  I am a lover of food so for my part, the majority of my posts will be food related, but I promise you HEALTHY does not equal BORING. Some of the most flavour filled meals I have eaten have been good for me (and considering I am a sickly sweet, totally bad for you, drizzled in caramel, dessert lover, that is a big call for me to say...but remember moderation is the key!). 

So for my first recipe I am going to give you one of my favourites. It is delicious, filling and great to tuck into with the cooler months creeping on. So grab your bowl, a spoon, a big warm doona and your favourite movie and tuck into this deliciously fresh soup!

CREAMED CORN AND CHICKEN SOUP (say it with me now: yuuuuuummmmm)

(SERVES 4)

Ingredients:

- 1 chicken breast fillet

- 2 tsp grated ginger

- 1 tsp sesame oil

- 6 green onion, chopped

- 2x 420g cans of creamed corn

- 2 cups of chicken stock

- 1 Tbs soy sauce

Method:

1) Place chicken fillet into a saucepan. Cover with cold water and simmer for 8 minutes. Drain and shed chicken

2) Cook ginger, oil and 3/4 of onions in a saucepan over low heat until soft

3) Stir in corn, stock and soy sauce. Bring to the boil, then simmer for 4 minutes. Add chicken, cooking until heated through

4) Ladle into bowls and sprinkle with remaining green onions.

That's all it is. It'll cost less than $3 to make per serve, is nice and easy and great for you. You get a good source of protein from the chicken and ginger has awesome health benefits. It calms upset stomachs, it aids the treatment of allergies, has anti-inflammatory properties and has been proven to lower cholesterol and prevent the formation of blood clots...so lap it up guys!

I'll leave you with a quote from the real Buddha himself: 

"even death is not feared by one who lives wisely"

So stay healthy and stay motivated. The more you put in the more you will get out of life.

Aly x

It's time to say sayonara to hours of BORING cardio!

MetCon and HIIT… Say it with  me now Meeetttcccooonnn and HIIT .

Now your probably wondering Kristy what crack are you on? What is this Metcon and HIIT you speak of?

Well I’m here to tell you that Metcon and HIIT  is going to become your best friend and lonnnggg hoursss of endless treadmill will be a thing of the past!

OK that’s great but what is this Metcon and HIIT ?! Metabolic conditioning and high intensity interval training! I shall explain that in a moment. First lets start from the beginning.

For years now you have probably been taught that you must train for long periods of time and make sure your in the ‘fat burning zone,’. Or you have been told by swinging around a useless machine for 3 minutes a day TA-DAH you will be a lean mean machine! Now I want you to pretend I have pressed your restart button! I want you to totally forget that you were EVER told that.

I hate to break it to you but doing long slow cardio will only make you fatter! Trust me, I’ve been there, done that!

So I have restarted your thinking so now what? Repeat after me... METABOLIC CONDITIONING and HIIT ?! Imagine doing 3-4 sessions a week with the max time being 45min! HIIT sessions only should go for 20min! This is the magic behind MetCon and HIIT!

Now your probably thinking Kristy stop saying all these random words and explain to us what it all is and why it beats an hour of dreaded treadmill!

Ok ill explain. Your body is made up of a hell of a lot of muscle. To increase this muscle you must push it to its limits so it thinks ‘oh crap if this happens again I have to be stronger!’ Hence muscle growth. So the more muscle you have on your body the faster your metabolism. So this means the more you are able to consume without putting on weight AND the faster you will burn fat, helping you turn your body into a that lean mean fighting machine I mentioned earlier.

OK so we have established that long slow cardio is NOT the way to lose fat and becoming lean and muscly.

But why doesn't is work? If your realllyyy want me to go into the science behind it I can. But I know you will get bored so I will summarize why it doesn't work and why MetCon and HIIT does!

Why steady-state or duration training doesn't work:-

· Aerobic training is associated with increase cortisol production which makes the body breakdown muscle which in turns slows your metabolism and put on weight. If you burn away your muscles, the exercise becomes harder too since you’re not as strong.  Which means your body burns even more muscle for more energy, which slows your metabolism even more.

· Aerobic training increases oxidative stress which can accelerate aging.

· When you do cardiovascular exercises, you will burn calories.  The more calories you burn, the more weight you can lose.  But doing it in this fashion means you will slowly begin to burn fewer calories each time you work out.  The less you weigh, the more you do the same old hour on the treadmill at the same speed, the less effective that workouts will become.  You will be working out for the same amount of time and not be losing weight as quickly or at all!

· Your body simply gets used to workouts you’re doing.  Your body is designed to do things as efficiently as possible, and when you’re doing aerobic type exercise, it’s simply going to find ways to burn less energy, and  you will burn less fat.

· So in the end you lose muscle as your body using your muscle as energy. This decreases your metabolism and you will find it hard to lose weight and keep it off!

OK STOP  

TAKE A BREATHER, CHECK YOUR FACEBOOK AND SOAK ALL THIS INFO IN...

THEN COME BACK AND CONTINUE

GETTING YOUR READ ON :)

Metcon and HIIT. What is it and why does it work:

1.   Metabolic Conditioning

Metabolic Conditioning are the superstars of this entire program. When performed properly, they elevate your BMR, drastically increase your EPOC (calories you burn after you finish exercising) and burn a fair amount of calories per workout.

Various studies have shown these types of workouts to:

    * Increase metabolism for up to 36 hours post-workout…36 hours

    * Drastically outperform diet and aerobic exercise in fat loss studies

    * Maintain muscle mass in subjects on a Very Low Calorie Diet

The Details

Metabolic Conditioning works best when you focus on:

    * Total Body workouts

    * Pushing yourself until your muscles burn with lactic acid

    * Perform supersets, tri-sets, giant sets, etc…

    * Compound exercises – squats instead of leg extensions

    * Big muscle groups – legs, back and chest instead of arms and shoulders

    * Performing sets of 5 to 12 repetitions

     *Lift heavier weights

    * Alternating an upper body exercise with a lower body exercise with 30‐60 seconds rest in between them, by alternating we will maximize our work density, therefore increasing our total calories burned.

High Intensity Interval Training

Interval training consists of periods of high intensity work, followed by periods of low intensity work. The work to rest ratios for interval training are usually 1:2 or 1:3. Rarely are the work to rest ratios set at 1:1. A work to rest ratio of 1:1 would mean that if you do 30 seconds high intensity work you then follow that with 30 seconds low intensity work. Usually a rest period of 2-3 times the work period is needed with intervals. You can do things such as:-

    * Sprints

     *Shuttle runs

     *Stairs

    * Cycling

    * Swimming

    * Rowing

High Intensity Interval Training will also increase your EPOC (calories you burn after you finish exercising) and burn a whole bunch of calories.

Think of sprinting hills or stairs!

And how effective is HIIT training?

9x more effective at burning body-fat than aerobic endurance training.

But there is SO Many ways to do MetCon and HIIT which I will go through in my videos I upload on this blog! I just want you to first understand the reason behind why these two ways of training work so much better than the traditional slow-steady cardio training.

So  where is the proof? Well firstly I would like you to all imagine the track and field area of the Olympics. Now compare the duration athletes to the sprinters. What differences have we found? Well firstly the duration athletes kinda look like they need a feed or two. But the sprinters look lean, muscly, healthy, strong etc etc. Why? Because sprinters train their anaerobic systems by doing MetCon and HIIT. While the duration athletes run hours and hours, wasting their muscles away. They kinda look ‘skinny fat’ to me. They are skinny but they are all skin and bone! Who wants that! We want lean muscly physiques! Don’t we? Well I hope you do or you should be reading this! 

I also have gone through this before. I used to be that girl at the gym doing hours of cardio everyday but still struggling to keep my weight down. I was thin, or ‘skinny fat’ as I used to say but the minute I went off my calories stricken diet... BAM I would put on weight. Then I knew I couldn't do this for life! So I went and got my Diploma in Fitness. I discovered the beauty of weights and interval training. Since then I have NEVER struggled with my weight.

Okay it might sound good, instead of doing cardio 10000 hours a week you can get lean by doing a mere 3-4 sessions of 30-40 min of weights and 20 min on interval. BUT nutrition is the most important part of getting the body of your dreams!

This I will cover in a later blog, first lets just get your head around your new way of thinking when it comes to exercise!

Think about it if u spend about 3% of your week and the gym you got 97% of your weight loss efforts being controlled by what you put it your gob!

Okay summary time!

· STOP SPENDING HOURS DOING DURATION STEADY-STATE EXERCISE

· Start lifting weights!

· Heavy weights

· Start implementing 20 min of interval training at least 1-2 times a week

· Do MetCon 3-4 times a week

· Don’t do it for more than 45 min

· This will increase your LEAN muscle mass and metabolism. Which means it will be easier to lose fat, get defined muscles and keep weight off in the long run!

· Keep reading this blog to learn about Nutrition as it makes up 70% of your results!

· YOU CAN’T OUT TRAIN A BAD DIET!!

Ok so until next time everyone!

Get squatting!

Kristy :)