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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!
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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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- fitness boot camp adelaide
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Brighton Fitness runs over 60 Group Exercises classes per week for a variety of fitness levels and provides a diverse option for specific training needs. We run core conditioning, mature mobility and a range of classes to suit the beginner through to the advanced participant. Whether you’re after stretching, mobility and balance through to hardcore exercise we have a class for you. If you have that latin feel, join in the fun and Zumba your way to fitness. You can view our timetable and an explanation of each class via our website – brightonfitness.com.au, or pop in and pick one up from reception.
Brighton Fitness Group Exercise Instructors are highly trained and registered Fitness Professionals dedicated to giving you the best fitness experience. They will be happy to answer any of your fitness questions and also advise you on certain classes to suit your fitness requirements.
Exercising in a class situation provides that motivation and fun feel to fitness so you will want to keep coming back. With an instructor to guide you through the class you will be sure to receive great coaching on technique and be offered different levels to exercise at so everyone can finish the class together.
Brighton Fitness provides morning and evening classes from Monday to Friday and morning classes on Saturday and Sunday. Crèche facilities are available Monday to Friday from 8.30am to 12 noon and Saturday from 7.45am till 12 noon.
Please don’t hesitate to give us a call or drop in for a tour of Brighton Fitness facilities and pick up our class timetable so you can get started as soon as possible. We look forward to making you fitter, healthier and happier.
As Membership Manager, this is one of the biggest questions I come across each day. The answer, being very dependent on the individual’s needs and existing exercise regime.
At Brighton Fitness we have Members who are supplementing their existing external routines and therefore may only attend once a week to meet their health, fitness and wellbeing goals or maintain where they are at.
However if you are starting out or this is going to be your sole workout regime, additional time and dedication are going to be required.
Your health, fitness and wellbeing should be your number one priority. Without it, you would not be functioning at your best and be able to give your best.
For sustainable results and maintenance of goals it is suggested for a fitness regime to be undertaken 3x per week for an equitable duration and intensity. This coupled with a healthy diet will set you on your way towards both fitness and physical/visual results.
So back to our original question of ‘Which Membership is right for me?’…….
Based on the above suggestion of 3 x workouts per week and a healthy diet you can expect to feel increased energy, fitness and confidence within the first 3 months of your training. Physical and visual results such as weight loss, muscle tone or building require a longer time to develop and can be attained closer to the 6-7 month mark. From the 7 month mark onwards is where you will either fall into the maintenance stage or look at upping the intensity of your training and re-setting goals for further results.
Now ask yourself –
- Are you doing any other exercise currently?
- How many times per week can you invest towards your health, fitness and wellbeing results?
- What are your goals?
- How important are those goals – do you really want them?
Combining the above suggestion with your answers will help you determine which length of membership is best for you.
The other factor to consider is value. Aside from being the best results based membership, a 12 Month Membership is also the most financially viable. From as little as $13 per week, unlimited access the 12 Month Membership is quite comparable to attending casually at $15 per visit.
So what are you waiting for? …… Let’s get started towards your goals TODAY!