Archive for February, 2012
Ingredients (serves 4)
- 8 flour tortillas
- 2/3 cup (140g) semi-dried tomatoes, drained, chopped
- 1 large avocado, thinly sliced (see note)
- I chicken Breast cooked and diced
- 1 cup (120g) grated cheddar cheese
- sour cream and lime wedges, to serve
- Preheat a large sandwich press. Place 4 tortillas on workbench. Top each with tomatoes, avocado, chicken and cheese. Season with pepper. Sandwich with remaining tortillas.
- Place quesadillas, 2 at a time, in sandwich press. Cook for 4 to 5 minutes or until toasted and heated through (see tip).
- Cut quesadillas in half. Serve with sour cream and lime wedges.
- Tip: Quesadillas can also be cooked in a large, greased frying pan over medium-high heat. Or in the oven on a tray with another tray on top to squash the tortillas down.
For some reason or another we are drawn to bad foods. Is it the fact that they’re bad? Like when your parents say don’t eat sweets before tea because it’s bad so while they’re not looking we try and shove as many cookies in our mouths as we can. Well…maybe you didn’t do this but I did! This of course doesn’t do my hips or butt any favours and now that I’m going to be training for INBA Sports Model division this October, the need to stay away from that very very bad food has become more necessary and a lot harder! So what do I do when I get that craving for something really really bad? I make Quesadillas! Not only are they pretty healthy but they smell and taste so so good that any craving you had for something greasy or oily is completely satisfied. The best part is they don’t take that long to make either! Instead of sour cream though I have home-made salsa with mine…but you guys go ahead and treat yourselves Stay tuned for some more of my favourite meals for now, I gotta go train!
originally on Taste
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Okay. So I’ve told you my favourite cheat meal and you may be wondering why I started with that? The reason is I believe in all bad things in moderation! I have been hearing too much lately as always about how bad carbs are for you. So now we’re all walking around tired and hungry and craving bad stuff because all of a sudden someone out there decided carbs are a no. Ladies and gentlemen these are bad carbs:
Yes they look pretty but so does a poison arrow frog people! Carbohydrates are a form of fuel that your body uses for energy. Having said that, eating 10 donuts which also contain sugar and starch and fat and are High Gi will most likely cause you to have a sugar high and then an “I’m fat” low.
You have probably heard that the French, the Italians, the Japanese and pretty much most cultures eat pastas and rice meals for breakfast. We all know how much the French love their croissants! The great question is probably why? I’m no historian but I’m pretty sure most of these countries have high farming and agricultural backgrounds, and to be doing high intensity labour all day long, you need a good fuel source to keep you going. There is such a thing called Nutrient Timing which explains a lot about eating the right fuels to support muscle growth, sports performance and development. It can however be applied to everyday life. I cannot tell you how many times I’ve trained clients early mornings and they cannot give the session 100% because they didn’t eat well before they trained. Having said this, it’s different for cardio, before a race etc. “Carb loading” is usually used by people running marathons etc.
These are good carbohydrates. See the difference? These are natural, and low GI. Now I’m not a nutritionist so for more information on Low GI, High GI good vs. evil on these things it’s best to speak to a professional Nurtitionist. So, now that we have cleared that up, I would like to share with you, how I use my carbs:
Fruit & oats
50g of brown rice
½-1 cup of vegetables (e.g sweet potato)
½ of vegetables (e.g broccoli,cauliflower)
Obviously because I’m doing heavy weights training a larger portion of my meals are protein based but as I mentioned earlier, I use nutrient timing to try and get the most benefit out of my carb intake before training. So next time you think about skipping a meal and wonder why you couldn’t give 100% in that attack class, or just cannot put in as much effort as you would like to, look at the foods you are eating and maybe how energy-wise they affect you. You wouldn’t believe what your body would tell you once you start listening to it!
To crunch or not to crunch, that is the question!
The idea of doing crunches is to make the abdominal muscles bigger, stand out more and give us our ‘six pack’ effect. But the fact is we all have a six pack under our body fat just waiting to be exposed. It’s through correct diet and exercise that your dream of having rippled stomach muscles will finally be revealed.
The most effective way of chiseling the rectus abdominal muscles (six pack) is NOT BY DOING CONTINUOUS CRUNCHES!!! “Ho hum, boring”…… and by the way if you have disc, spinal, back, neck or shoulder injuries doing crunches can do more harm than good!
According to a study published in the Journal of Orthopedic and Sports Physical Therapy last year, the best way to target your rectus abdominal muscles is to do the exact opposite of a crunch (where you bend your spine)- a Swiss ball rollout (where you brace your spine). In the Swiss ball rollout you place your fists on a ball and extend your body into bridge position. This exercise is not new but just a dynamic version of the plank which is one of the oldest exercises for building strong core and lower back muscles to support your spine.
Studies have shown that doing rollouts and planks work your upper and lower abdominals about 25 per cent more than a crunch or sit-up. They are much more effective in creating functional core strength that is in turn going to prevent back injuries in the future and enable you to perform everyday activities or sport better. In a plank you are getting an entire core workout including glutes, upper/lower back, shoulder girdle, chest and all abdominal muscles.
There are many ways to do a plank and once you can hold if for 60 to 90 seconds move on to a more challenging version.
So to break it down simply –
- watch your diet,
- do cardio workouts (running, walking, rowing, aerobic classes) to raise the heart rate, burn calories and lower body fat mixed in with some resistance training to increase overall muscular strength, tone and increase metabolic rate.
- This is what will set you on the path to a healthy, strong body and of course great looking abs.
If you are looking for a functional program to challenge your core then try
This is a short, sharp 30 minute non-stop core training session that combines the best of personal training with the energy of a group fitness class. Just bring your strength and determination!!
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“The class where you come as you are and leave as a STAR!”
What is SH’BAM?
Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if dance isn’t your natural thing. Set to the soundtrack of chart-topping popular hits, dance music heard in the world’s hottest nightclubs, familiar classics remixed and modernized Latin beats, SH’BAM™ is the ultimate fun and sociable way to exercise.
What is a typical class?
A typical SH’BAM™ class is 45 minutes long with twelve different tracks. Each track features unique choreography and is essentially its own stand-alone dance routine.
The class will kick off with your instructor taking you through a basic warm up where you get everything from your shoulders, to your chest, to your hips and even your fingertips moving.
What follows is 35 minutes of uncomplicated but super fun dance combinations – not only will you have plenty of opportunity to master the simple moves, the combination of high intensity and recovery tracks means you get a really great workout!
You’ll be loving it so much that time will fly by, and before you know it you’ll be bringing your heart rate down with some sassy stretching.
Click on the link to view a sample of SH’BAM
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Boot Camp will run as a 4 week program of 2 sessions per week on Monday and Friday and is designed to improve your level of fitness.
You will be an integral part of the Brighton Boot Camp team, encouraged to work together and motivate each other with exercises to challenge your aerobic capacity, improve your strength, power and endurance.
Your leaders will be Commando’s Mandy and Aidhan, who will ensure you work above your expectations in the one hour session.
Boot Camp will be at Angus Neill Reserve, Seacliff, starting 6am sharp!! (penalties apply if late)
Boot Camp is guaranteed to motivate you to achieve your best!
Take the challenge as you will be challenged!!!
STARTING: MONDAY 5TH MARCH 2012
COST: MEMBERS $100
CASUAL SESSIONS: MEMBERS $15.00
See reception staff for bookings. Payment will need to be made by Monday 27th February or your place may be offered to someone else.
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