Extra Motivation for the final days!
Inspiration/Motivation: If you want more, give more.
Warmup: Check out this Hot Body Warm Up
Exercise of the Day: Single Leg Reach - this is a great exercise to tone the back of the legs, strengthen the stability of the knee, strengthen your core & improve your balance.
Exercise Tip: To help you get rid of cellulite on the back of your legs you must do resistance training exercises in addition to your cardio.
** TRY THIS **Meal Plan
Breakfast: Scrambled egg whites w/smoked salmon/sautéed spinach w/lemon
Snack: Grapefruit
Lunch: Turkey sandwich on whole wheat w/lettuce/tomato/mustard & side salad
Snack: Pear
Snack: 20 almonds & apple
Dinner: Baked halibut w/black bean & corn salsa/green beans
Dessert: Mixed fruit salad
Nutrition Tip: Choose raw sugar over white sugar when possible because it has not been heavily processed and still has vitamins and minerals.
Workout of the Week: (downloadable copy below)
6 DAYS of Morning Workouts
Recipe of the Week, compliments of What 2 Cook (If you'reinterested, why not try their 5 day meal plan?)
Chickpea Salad with Mint & Lemon
Pork Chow Mein with Garlic & Coriander
Warmup: Check out this Hot Body Warm Up
Exercise of the Day: Single Leg Reach - this is a great exercise to tone the back of the legs, strengthen the stability of the knee, strengthen your core & improve your balance.
Exercise Tip: To help you get rid of cellulite on the back of your legs you must do resistance training exercises in addition to your cardio.
** TRY THIS **Meal Plan
Breakfast: Scrambled egg whites w/smoked salmon/sautéed spinach w/lemon
Snack: Grapefruit
Lunch: Turkey sandwich on whole wheat w/lettuce/tomato/mustard & side salad
Snack: Pear
Snack: 20 almonds & apple
Dinner: Baked halibut w/black bean & corn salsa/green beans
Dessert: Mixed fruit salad
Nutrition Tip: Choose raw sugar over white sugar when possible because it has not been heavily processed and still has vitamins and minerals.
Workout of the Week: (downloadable copy below)
6 DAYS of Morning Workouts
Recipe of the Week, compliments of What 2 Cook (If you'reinterested, why not try their 5 day meal plan?)
Chickpea Salad with Mint & Lemon
Pork Chow Mein with Garlic & Coriander
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Challenge Week 6 (18th - 24th March)
Inspiration/Motivation: The only person who can change your life is you. Your choices! Your actions! Your life!
Warmup: Easy Warm Up Cardio Workout - Fitness Blender Warm Up Workout (click to link to view in You Tube).
Exercise of the Day: Pile Squat with overhead triceps extensions; this is a great exercise to tone the arms, legs and abs.
Exercise Tip: Four stretches that will help you relieve lower back pain: Cat Cow, Cross legged forward stretch, Forward Flexion reaching for your toes and laying on your back Spinal Rotation.
* TRY THIS * Meal Plan
Breakfast: Scrambled egg whites with sautéed asparagus with lemon
Snack: Orange
Lunch: Turkey sandwich on whole wheat with lettuce, tomato, mustard and side salad
Snack: Tomato, cucumber, feta, olive oil and lemon
Snack: 10 almonds and apple
Dinner: Baked lemon pepper trout and corn salsa and broccoli
Dessert: Mixed fruit salad
Nutrition Tip: Be mindful when you eat. Before you eat always remember that every living cell in your body is made of that food that you eat. If you eat junk food then you will have a junk body.
Workout of the Week: (downloadable copy below)
QUAD 5 WORKOUT
5 exercises, 5 reps, 5 sets, 5 days
Recipes of the Week, compliments of The Gracious Pantry
Clean Eating Slow Cooker South Western 2 Bean Chicken
Clean Eating Chicken Stuffed Pears
Warmup: Easy Warm Up Cardio Workout - Fitness Blender Warm Up Workout (click to link to view in You Tube).
Exercise of the Day: Pile Squat with overhead triceps extensions; this is a great exercise to tone the arms, legs and abs.
Exercise Tip: Four stretches that will help you relieve lower back pain: Cat Cow, Cross legged forward stretch, Forward Flexion reaching for your toes and laying on your back Spinal Rotation.
* TRY THIS * Meal Plan
Breakfast: Scrambled egg whites with sautéed asparagus with lemon
Snack: Orange
Lunch: Turkey sandwich on whole wheat with lettuce, tomato, mustard and side salad
Snack: Tomato, cucumber, feta, olive oil and lemon
Snack: 10 almonds and apple
Dinner: Baked lemon pepper trout and corn salsa and broccoli
Dessert: Mixed fruit salad
Nutrition Tip: Be mindful when you eat. Before you eat always remember that every living cell in your body is made of that food that you eat. If you eat junk food then you will have a junk body.
Workout of the Week: (downloadable copy below)
QUAD 5 WORKOUT
5 exercises, 5 reps, 5 sets, 5 days
Recipes of the Week, compliments of The Gracious Pantry
Clean Eating Slow Cooker South Western 2 Bean Chicken
Clean Eating Chicken Stuffed Pears
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Challenge Week 5 (11th - 17th March 2013)
Inspiration/Motivation: Anything is possible when you believe.
Warmup: Cardio 30-60 minutes - Why not try this Jillian Michaels Cardio Warm Up?
Exercise of the Day: Full Body Abdominal V-Up – Work your abs against the weight of your legs and your arms with this full body v up.
Exercise Tip: Make sure you always pull your navel towards your spine when you’re doing abdominal work. Don’t push your abs out. Learning to pull your abs “in” is a motor control that you also want to do throughout the day. This will help you achieve a flat stomach and support your lower back.
*TRY THIS* Meal Plan
Breakfast: Egg white omelet with turkey, spinach, mushrooms, peppers & whole wheat toast
Snack: Orange
Lunch: Chicken & vegetable stir fry over brown rice
Snack: Hummus with celery & carrots
Snack: Greek yogurt with berries & granola
Dinner: Albacore tuna over mixed greens/tomatoes/peppers with lemon & olive oil
Dessert: Frozen yogurt with fruit
Nutrition Tip: Make sure you always have something to eat before you have a drink of alcohol to protect the lining of your stomach. Continuous stress on the stomach from alcohol and prescription drugs can lead to leaky gut syndrome.
Workout of the Week: (downloadable copy below)
No Weights Circuits
Exercises from Circuit One requiring explanation: Frog Push Ups (click here for demonstration)
Exercises from Circuit Two requiring explanation: Aligator Push Ups (click here for demonstration) & Crab walk with leg lift (click here for demonstration)
Exercises from Circuit Three requiring explanation: Superman (click here for demonstration) & In-and-Out (click here for demonstration)
Exercises from Circuit Four requiring explanation: Heels to Heaven (click here for demonstration) & Frog Jumps (click here for demonstration)
Recipes of the Week, compliments of the Heart Foundation
Beetroot and white bean dip with dukkah toasts
Bulgur, haloumi and mint salad
Warmup: Cardio 30-60 minutes - Why not try this Jillian Michaels Cardio Warm Up?
Exercise of the Day: Full Body Abdominal V-Up – Work your abs against the weight of your legs and your arms with this full body v up.
Exercise Tip: Make sure you always pull your navel towards your spine when you’re doing abdominal work. Don’t push your abs out. Learning to pull your abs “in” is a motor control that you also want to do throughout the day. This will help you achieve a flat stomach and support your lower back.
*TRY THIS* Meal Plan
Breakfast: Egg white omelet with turkey, spinach, mushrooms, peppers & whole wheat toast
Snack: Orange
Lunch: Chicken & vegetable stir fry over brown rice
Snack: Hummus with celery & carrots
Snack: Greek yogurt with berries & granola
Dinner: Albacore tuna over mixed greens/tomatoes/peppers with lemon & olive oil
Dessert: Frozen yogurt with fruit
Nutrition Tip: Make sure you always have something to eat before you have a drink of alcohol to protect the lining of your stomach. Continuous stress on the stomach from alcohol and prescription drugs can lead to leaky gut syndrome.
Workout of the Week: (downloadable copy below)
No Weights Circuits
Exercises from Circuit One requiring explanation: Frog Push Ups (click here for demonstration)
Exercises from Circuit Two requiring explanation: Aligator Push Ups (click here for demonstration) & Crab walk with leg lift (click here for demonstration)
Exercises from Circuit Three requiring explanation: Superman (click here for demonstration) & In-and-Out (click here for demonstration)
Exercises from Circuit Four requiring explanation: Heels to Heaven (click here for demonstration) & Frog Jumps (click here for demonstration)
Recipes of the Week, compliments of the Heart Foundation
Beetroot and white bean dip with dukkah toasts
Bulgur, haloumi and mint salad
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Challenge Week 4 (4th - 10th March 2013)
Inspiration/Motivation: In life and in training you get out what you put in.
Exercise of the Day: Reverse Crunch will help you strengthen, tone and define the lower abdominal fibers as well as improve the flexibility of your lower back. (click here to be redirected to YouTube for instructional video clip).
Exercise Tip: Make an upbeat and inspiring playlist of music to motivate you through your workout. Choose songs with encouraging lyrics and motivating beats. According to Shape Magazine, the top 10 workout songs in November 2012 were:
Tegan & Sara - Closer - 138 BPM
Kelly Clarkson - Catch My Breath - 125 BPM
One Direction - Live While We're Young - 125 BPM
Kesha - Die Young - 128 BPM
Alex Clare - Too Close - 126 BPM
Maroon 5 - One More Night - 93 BPM
Ne-Yo - Let Me Love You (Until You Learn to Love Yourself) - 125 BPM
Swedish House Mafia & John Martin - Don't You Worry Child (Radio Edit) - 128 BPM
The Ready Set - Give Me Your Hand (Best Song Ever) - 125 BPM
Justin Bieber & Nicki Minaj - Beauty and a Beat - 129 BPM
Nutrition Tip: Drink a glass of water before your meals because you are often dehydrated. This will also help you decrease your portion sizes.
Workout of the Week: (downloadable copy below)
Sexy Leg Workout
20 squats
30 lunges
40 calf raises
50 second wall sit
100 Jumping Jacks
50 second wall sit
40 Sumo Squats
30 leg raises
20 squats
Recipes of the Week, compliments of the Clean Eating Recipes Online:
Apple Pecan Salad
Spinach Tomato Pesto Pizza
Exercise of the Day: Reverse Crunch will help you strengthen, tone and define the lower abdominal fibers as well as improve the flexibility of your lower back. (click here to be redirected to YouTube for instructional video clip).
Exercise Tip: Make an upbeat and inspiring playlist of music to motivate you through your workout. Choose songs with encouraging lyrics and motivating beats. According to Shape Magazine, the top 10 workout songs in November 2012 were:
Tegan & Sara - Closer - 138 BPM
Kelly Clarkson - Catch My Breath - 125 BPM
One Direction - Live While We're Young - 125 BPM
Kesha - Die Young - 128 BPM
Alex Clare - Too Close - 126 BPM
Maroon 5 - One More Night - 93 BPM
Ne-Yo - Let Me Love You (Until You Learn to Love Yourself) - 125 BPM
Swedish House Mafia & John Martin - Don't You Worry Child (Radio Edit) - 128 BPM
The Ready Set - Give Me Your Hand (Best Song Ever) - 125 BPM
Justin Bieber & Nicki Minaj - Beauty and a Beat - 129 BPM
Nutrition Tip: Drink a glass of water before your meals because you are often dehydrated. This will also help you decrease your portion sizes.
Workout of the Week: (downloadable copy below)
Sexy Leg Workout
20 squats
30 lunges
40 calf raises
50 second wall sit
100 Jumping Jacks
50 second wall sit
40 Sumo Squats
30 leg raises
20 squats
Recipes of the Week, compliments of the Clean Eating Recipes Online:
Apple Pecan Salad
Spinach Tomato Pesto Pizza
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Challenge Week 3 (25th Feb - 3rd March)
Inspiration/Motivation Tip: Be open to trying something new and you will learn something new about yourself.
Workout: Yoga or Pilates to lengthen and tone your muscles, open your joints and release tension and stress from your body. Try one of our Pilates classes on Tuesday or Thursday night - dont' forget to register!
Exercise of The Day: Boat Pose is a great exercise to strengthen and tone your core muscles. (click here to be redirected to YouTube for instructional video clip).
Exercise Tip: Always listen to your body when you are training. Take a break when you need it and modify movements when necessary. Your exercises should always be safe first and then increase the intensity with good form and technique.
Nutrition Tip: Pack your bag, purse or car with a few healthy snacks so you dont get stuck grabbing something unhealthy. Examples: Apple, Orange, Protein or Healthy Organic Bar, Hummus and Veggies, Boiled Eggs.
Workout of the Week: Thanks to Real Moms Real Fit (downloadable copy below)
Back/Biceps/Leg Split Routine - 4 Circuits to try!
Chest/Tris/Shoulders/Legs - 4 different Circuits to try!
Recipes of the Week, compliments of the Mayo Clinic
Fresh Fruit Kebabs with Lemon Lime Dip
Pasta with grilled chicken, white beans and mushrooms
Workout: Yoga or Pilates to lengthen and tone your muscles, open your joints and release tension and stress from your body. Try one of our Pilates classes on Tuesday or Thursday night - dont' forget to register!
Exercise of The Day: Boat Pose is a great exercise to strengthen and tone your core muscles. (click here to be redirected to YouTube for instructional video clip).
Exercise Tip: Always listen to your body when you are training. Take a break when you need it and modify movements when necessary. Your exercises should always be safe first and then increase the intensity with good form and technique.
Nutrition Tip: Pack your bag, purse or car with a few healthy snacks so you dont get stuck grabbing something unhealthy. Examples: Apple, Orange, Protein or Healthy Organic Bar, Hummus and Veggies, Boiled Eggs.
Workout of the Week: Thanks to Real Moms Real Fit (downloadable copy below)
Back/Biceps/Leg Split Routine - 4 Circuits to try!
Chest/Tris/Shoulders/Legs - 4 different Circuits to try!
Recipes of the Week, compliments of the Mayo Clinic
Fresh Fruit Kebabs with Lemon Lime Dip
Pasta with grilled chicken, white beans and mushrooms
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Challenge Week 2 (18th - 24th Feb)
Inspiration/Motivation: Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity!
Exercise of The Day: Reverse Lunge- This exercise will sculpt and define the buttocks and legs and you will also use the core muscles to stabilize. To increase the intensity add a bicep curl or shoulder raise (lateral or anterior) at the same time. (click here to be redirected to YouTube for instructional video clip on a variety of lunges).
Exercise Tip: Mentally focus on the muscles that you are working and make sure that you feel them contracting and you will use more more muscle fibers.
Nutrition Tip: Fiber will slow down the absorption of sugar into the blood stream and help you burn fat. Fiber will also help you in elimination. Try to have at least 5grams of fiber per serving of snack or meal. Women should have 25grams of fiber and Men should have 30-35grams of fiber per day.
Workout of the Week (downloadable copy below): 12 - 15 reps for each move
Tone at Home - Abs
1. Crunches
2. Double Crunch
3. Alternating Crunch
4. Stabilising Crunch
5. "V" Crunch
6. Reverse Crunch
Recipes of the Week, compliments of Weight Watchers Australia
Mango and avocado salad with sweet chilli dressing
Chocolate Meringue Kisses
Exercise of The Day: Reverse Lunge- This exercise will sculpt and define the buttocks and legs and you will also use the core muscles to stabilize. To increase the intensity add a bicep curl or shoulder raise (lateral or anterior) at the same time. (click here to be redirected to YouTube for instructional video clip on a variety of lunges).
Exercise Tip: Mentally focus on the muscles that you are working and make sure that you feel them contracting and you will use more more muscle fibers.
Nutrition Tip: Fiber will slow down the absorption of sugar into the blood stream and help you burn fat. Fiber will also help you in elimination. Try to have at least 5grams of fiber per serving of snack or meal. Women should have 25grams of fiber and Men should have 30-35grams of fiber per day.
Workout of the Week (downloadable copy below): 12 - 15 reps for each move
Tone at Home - Abs
1. Crunches
2. Double Crunch
3. Alternating Crunch
4. Stabilising Crunch
5. "V" Crunch
6. Reverse Crunch
Recipes of the Week, compliments of Weight Watchers Australia
Mango and avocado salad with sweet chilli dressing
Chocolate Meringue Kisses
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Contours HQ 6WC Newsletter - 1st Edition
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Clarification on entitlements for Challenge participants
The National 6 Week Challenge has now started!
There seems to be some confusion about what is happening so hopefully the email sent to you will clear up a few things.
The Challenge includes:
We also encourage you to look at the website that we have set up that will assist you with exercise and nutrition tips.
http://contours-blacktown.weebly.com/national-6-week-challenge.html
IMPORTANT: As we are measuring you all once a week, its very important that you show up on time to your weekly appointment. If you are yet to make an appointment for either Thursday or Friday, please ring the studio on 9676 3112 or email [email protected].au with your preferred day and time.
If you have any further questions please dont hesitate to speak to Erin when your in the studio.
Train hard and good luck!
There seems to be some confusion about what is happening so hopefully the email sent to you will clear up a few things.
The Challenge includes:
- 6 weeks of unlimited access to Contours Blacktown
- Unlimited access to ALL classes
- Weekly Weigh and Measure
- Bioage testing at the beginning and end of the challenge
- Fitness testing at the beginning and end of the challenge
- Photo taken at the beginning and end of the challenge
- Nutrition information emailed to you weekly
- Motivation tips sent to you weekly
- 5% off all Contours stock
We also encourage you to look at the website that we have set up that will assist you with exercise and nutrition tips.
http://contours-blacktown.weebly.com/national-6-week-challenge.html
IMPORTANT: As we are measuring you all once a week, its very important that you show up on time to your weekly appointment. If you are yet to make an appointment for either Thursday or Friday, please ring the studio on 9676 3112 or email [email protected].au with your preferred day and time.
If you have any further questions please dont hesitate to speak to Erin when your in the studio.
Train hard and good luck!
Challenge Week 1 (11th to 17th February 2013)
Inspiration/Motivation: The secret of success is having the courage to begin in the first place!
Exercise Tip: To Burn Fat you need oxygen at the site of the muscle cell so on today's walk/jog focus on taking deep breaths. Try inhaling for 3-4 strides and exhaling for 3-4 strides.
Nutrition Tip: Your body will burn sugar before any other fuel source (protein or fat). Every time you eat sugar your body will stop burning your body fat to burn the sugar that you are consuming. To burn more fat you must decrease your sugar consumption. The more sugar you eat, the less fat you burn!
Exercise: Pigeon Stretch - Open up your hips and lower back with this move which will stretch and decrease your risk of sciatica and lower back pain (click here to be redirected to YouTube for instructional video clip)
Workout of the Week (downloadable copy below): 8 - 12 reps for each move
Plank with Dumbbell Rows
Walking Lunge with Weighted Twist
Single Leg Squat with Lateral Raise.
Recipes of the Week, compliments of Clean Eating Magazine Website
Tuna Green Olive Crustini
Virgin Mojito
Exercise Tip: To Burn Fat you need oxygen at the site of the muscle cell so on today's walk/jog focus on taking deep breaths. Try inhaling for 3-4 strides and exhaling for 3-4 strides.
Nutrition Tip: Your body will burn sugar before any other fuel source (protein or fat). Every time you eat sugar your body will stop burning your body fat to burn the sugar that you are consuming. To burn more fat you must decrease your sugar consumption. The more sugar you eat, the less fat you burn!
Exercise: Pigeon Stretch - Open up your hips and lower back with this move which will stretch and decrease your risk of sciatica and lower back pain (click here to be redirected to YouTube for instructional video clip)
Workout of the Week (downloadable copy below): 8 - 12 reps for each move
Plank with Dumbbell Rows
Walking Lunge with Weighted Twist
Single Leg Squat with Lateral Raise.
Recipes of the Week, compliments of Clean Eating Magazine Website
Tuna Green Olive Crustini
Virgin Mojito
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Ally's Detox Tips - Boost Metabolism & Detox to Drop Weight
As part of your overall metabolism, your body has mechanisms to rid your body of harmful toxins. But these mechanisms may not work at their best because of imbalances from years of abuse with food, alcohol, and medications. You may already take supplements, but when you continue to eat poorly it is like never changing the oil or oil filter in your car.
The first six tips are designed to get your metabolism burning fat quicker and the remaining five tips are all about getting rid of the unhealthy weight easily. These six tips can be incorporated in a sensible diet to get rid of unwanted weight fast. Just remember the idea is to get the bodies organs working at maximum efficiency so that you can drop the weight. Many people don’t think about this logic when dieting.
Six (6) Easy Natural Detox Tips
1. Eat Cherries and Strawberries: These foods are rich in elegiac acid a nutrient that helps mop up free radicals and help combat pollutants such as alcohol and as a by product they boost brain power. You can also add raspberries as an alternative to the above 2 choices
2. Eat Grapes: These are rich in flavinols, which help your arteries work to their maximum and make blood run smoothly and quickly around the body.
3. Eat citrus fruits: These foods are rich in vitamins C and E which will help cleanse and detoxify the liver making it work more efficiently
4. Eat Prunes and fibre: Prunes will naturally cleanse the colon stimulating the gut and help expel waste quicker. You should also up your intake of fibre as well to cleanse the colon further
5. Apricots: If you are a smoker this food is particularly useful, apricots are rich in beta-carotene and vitamin C which helps repair smoke damage to the lungs
6. Cranberries or juice: Contains proanthocyandin which are antioxidants that will help cleanse and flush out the kidneys. You can also add a couple of supplements if you wish to the above list to help detoxify further. Alfalfa and milk thistle are good choices. The first acts as a general cleanser and the second as a cleanser for the liver. Your organs will be working more efficiently with the above foods and this will help you get rid of weight faster and your kidneys and liver in particular will work more smoothly.
A FINAL NOTE ON WHY FRUITS AND VEGETABLES ARE NEEDED.
Fresh fruits and vegetables contain phytonutrients and enzymes.
When you continue to take in dead food such as starches, sugars and fats, this creates a trap because your body is not getting the nutrients it needs. This will lead to overeating because your body starts craving food (usually the wrong food). Also when you overeat, this creates a burden on your digestive tract and your liver. Stop starving your body from starving by feeding it more Fruit and Vegetables.
The first six tips are designed to get your metabolism burning fat quicker and the remaining five tips are all about getting rid of the unhealthy weight easily. These six tips can be incorporated in a sensible diet to get rid of unwanted weight fast. Just remember the idea is to get the bodies organs working at maximum efficiency so that you can drop the weight. Many people don’t think about this logic when dieting.
Six (6) Easy Natural Detox Tips
1. Eat Cherries and Strawberries: These foods are rich in elegiac acid a nutrient that helps mop up free radicals and help combat pollutants such as alcohol and as a by product they boost brain power. You can also add raspberries as an alternative to the above 2 choices
2. Eat Grapes: These are rich in flavinols, which help your arteries work to their maximum and make blood run smoothly and quickly around the body.
3. Eat citrus fruits: These foods are rich in vitamins C and E which will help cleanse and detoxify the liver making it work more efficiently
4. Eat Prunes and fibre: Prunes will naturally cleanse the colon stimulating the gut and help expel waste quicker. You should also up your intake of fibre as well to cleanse the colon further
5. Apricots: If you are a smoker this food is particularly useful, apricots are rich in beta-carotene and vitamin C which helps repair smoke damage to the lungs
6. Cranberries or juice: Contains proanthocyandin which are antioxidants that will help cleanse and flush out the kidneys. You can also add a couple of supplements if you wish to the above list to help detoxify further. Alfalfa and milk thistle are good choices. The first acts as a general cleanser and the second as a cleanser for the liver. Your organs will be working more efficiently with the above foods and this will help you get rid of weight faster and your kidneys and liver in particular will work more smoothly.
A FINAL NOTE ON WHY FRUITS AND VEGETABLES ARE NEEDED.
Fresh fruits and vegetables contain phytonutrients and enzymes.
- Phytonutrients are plant-derived nutrients that contain antioxidants.
- Antioxidants are natural compounds that protect the body from harmful free radicals.
- A free radical is an atom or group of atoms that cause damage to cells, impairing the immune system, leading to infection and various diseases such as heart disease and cancer, therefore antioxidants play a beneficial role in the prevention of disease. Scientist also believe free radicals to be the basis of the aging process
- Enzymes are organic compounds that increase the rate of which food is broken down. Fresh fruits and vegetables contain living enzymes that break down in the digestive tract, this gives your digestive system a much needed rest so it can repair and rejuvenate.
When you continue to take in dead food such as starches, sugars and fats, this creates a trap because your body is not getting the nutrients it needs. This will lead to overeating because your body starts craving food (usually the wrong food). Also when you overeat, this creates a burden on your digestive tract and your liver. Stop starving your body from starving by feeding it more Fruit and Vegetables.
Five Tips for Dropping Weight Fast
1. Drink Iced Water: Drink two litres a day minimum. Iced water helps you burn 100 calories because the body has to use energy to heat the water to normal body temperature so it can be used. Also hunger pangs are very often thirst pangs. This means you will stop over eating. Add lemon to flavour if you wish and gain the added benefit of cleansing your liver at the same time. Water also helps your body metabolize store fat by helping the kidneys flush waste quicker. When you don’t drink enough water the liver needs to help the kidneys perform this function. When the liver has to help the kidneys, its normal function of providing stored fat for energy is slowed down.
2. Green Tea: Drink 5 cups a day. Research shows this can burn 80 calories a day. It is believed the antioxidant catechins in green tea boost the metabolism and help burn fat.
3. Chilli sauce and Mustard: These foods increase your calorie burning capacity by between 5-10% for up to 2 hours after eating. This is because they contain capsaicin which speeds the metabolism. So if you enjoy hot food you’re in luck.
4. Low Fat Dairy: Low fat dairy can increase fat burning in the abdominal area. Why? Because these foods are rich in calcium which encourages the release of fat from fat cells and also reduces the amount of fat absorbed
5. Eat Fibre: Eating fibre foods to help keep things moving through your bowel as stated above and makes you feel full. The average person can lose 9-10 pounds in one year just from doubling their fibre intake aim for 25 grams per day (the average for most adults is just 8 grams). Fibre rich foods include strawberries, apples, brown rice, chick peas, and potatoes (with skins)
Check out http://www.net-planet.org/health
Women and Protein: the facts
For many women, the idea of protein supplements conjures up images of enormous men with bulging biceps and rippling thighs; a vision far from the lean ideal most women hope for once they commit to regular training and calorie controlled eating. Unfortunately, this view of protein supplements and its role in the body is far from the truth, with protein rich foods offering much for active women.
Protein contains the same number of kilojoules per gram as that of carbohydrate, yet protein has a much different role in the body. Protein is the key building block of our skin, hair and muscle cells and hence is a crucial nutrient to ensure optimal muscle recovery after training. Perhaps the most important thing to keep in mind when considering if you are getting enough of this vital nutrient is that protein helps to slow the digestive process and control blood glucose levels, which ultimately helps to keep you fuller for longer after eating it.
One of the most common mistakes active women make when it comes to making smart food choices to fuel their bodies to relying too much on high carbohydrate, processed foods such as snack bars, juices, low fat muffins and bread based products which contain little protein. The result is fluctuating blood glucose levels and ravenous hunger which can ultimately lead to overeating and a failure to metabolise body fat. Focusing your snack food choices around protein and nutrient rich foods such as low fat dairy, lean meats, nuts and supplementary protein rich shakes and bars is a great way to not only ensure that you are getting enough protein in total to compliment your active lifestyle, but also ensures a of feeling fullness and satisfaction after enjoying protein rich snacks.
Remember that women, unlike men do not produce enough the key hormones required for significant muscle growth so choosing protein rich snacks will not turn you into a body builder anytime soon, just a leaner you in conjunction with the right resistance training program.
If you routinely find yourself hungry in between meals, and struggle to find a filling yet tasty snack to satisfy your hunger, try supplementing your diet with a high protein smoothie or shake in between your meals. Protein rich snacks will not only help to control your cravings but you may also find that you are eating fewer calories in total at your main meals which will help with fat loss and weight control.
By Susie Burrell B.Sc(psych)(Hons). B. Nutr&diet(Hons)
Protein contains the same number of kilojoules per gram as that of carbohydrate, yet protein has a much different role in the body. Protein is the key building block of our skin, hair and muscle cells and hence is a crucial nutrient to ensure optimal muscle recovery after training. Perhaps the most important thing to keep in mind when considering if you are getting enough of this vital nutrient is that protein helps to slow the digestive process and control blood glucose levels, which ultimately helps to keep you fuller for longer after eating it.
One of the most common mistakes active women make when it comes to making smart food choices to fuel their bodies to relying too much on high carbohydrate, processed foods such as snack bars, juices, low fat muffins and bread based products which contain little protein. The result is fluctuating blood glucose levels and ravenous hunger which can ultimately lead to overeating and a failure to metabolise body fat. Focusing your snack food choices around protein and nutrient rich foods such as low fat dairy, lean meats, nuts and supplementary protein rich shakes and bars is a great way to not only ensure that you are getting enough protein in total to compliment your active lifestyle, but also ensures a of feeling fullness and satisfaction after enjoying protein rich snacks.
Remember that women, unlike men do not produce enough the key hormones required for significant muscle growth so choosing protein rich snacks will not turn you into a body builder anytime soon, just a leaner you in conjunction with the right resistance training program.
If you routinely find yourself hungry in between meals, and struggle to find a filling yet tasty snack to satisfy your hunger, try supplementing your diet with a high protein smoothie or shake in between your meals. Protein rich snacks will not only help to control your cravings but you may also find that you are eating fewer calories in total at your main meals which will help with fat loss and weight control.
By Susie Burrell B.Sc(psych)(Hons). B. Nutr&diet(Hons)
Bonus Recipes!
chinese_chicken_mushroom__egg_noodle_soup.doc | |
File Size: | 407 kb |
File Type: | doc |
crispy_salmon__guacamole_tacos.doc | |
File Size: | 504 kb |
File Type: | doc |
zucchini_ricotta__caponata_lasagne.doc | |
File Size: | 401 kb |
File Type: | doc |
The Contours BLACKTOWN 6 Week Challenge
The aim of the National 6 Week Challenge is to provide you with the knowledge, motivation and structure to assist you in achieving your health and fitness goals.
This Challenge is a weight loss and BioAge challenge with 2 national and studio winners chosen. To keep you all on track and working towards your goals, the week of 4th February all weigh and measure, BioAge and photo’s are to be taken. These must be booked in. We have to have all detailed registered with Contours HQ by 13/2/13.
Challengers will be notified prior to the start of the Challenge when final weigh and measure, BioAge and photo’s will need to be done.
This year, Contours has partnered with Ovarian Cancer Australia where we will be donating $10 for every challenger that participates in this Challenge. We hope to raise awareness of the disease as February is Ovarian Cancer Awareness month.
See below for downloadable file with more information about the 6 Week Challenge.
If you require further information call 02 9676 3112 or click the link above to email us for further clarification.
This Challenge is a weight loss and BioAge challenge with 2 national and studio winners chosen. To keep you all on track and working towards your goals, the week of 4th February all weigh and measure, BioAge and photo’s are to be taken. These must be booked in. We have to have all detailed registered with Contours HQ by 13/2/13.
Challengers will be notified prior to the start of the Challenge when final weigh and measure, BioAge and photo’s will need to be done.
This year, Contours has partnered with Ovarian Cancer Australia where we will be donating $10 for every challenger that participates in this Challenge. We hope to raise awareness of the disease as February is Ovarian Cancer Awareness month.
See below for downloadable file with more information about the 6 Week Challenge.
If you require further information call 02 9676 3112 or click the link above to email us for further clarification.
6wc_info_sheet.pdf | |
File Size: | 212 kb |
File Type: |
Getting Started...
Remember Ladies, one of the key elements to successful weight loss is to keep an HONEST food diary (lying or manipulating figures hurts your own weight loss journey - no one else's).
Here are some websites that also have downloadable apps (for Iphone, not sure about Android). Check them out if online is your thing.
Calorie King - http://www.calorieking.com.au
My Fitness Pal - http://www.myfitnesspal.com
My Calorie Counter - http://www.my-calorie-counter.com/calorie_counter.asp
Fit Watch - http://www.fitwatch.com/caloriecounter.html
If you're not an online gal, try these:
It's All About Me, Exercise & Food Journal - http://www.itsallaboutmejournal.com.au
MSP Personal Training Diary - http://www.fitnessmarket.com.au
The Positive Portions Food & Exercise Journal - http://www.booktopia.com.au
** TIP: DO NOT GUESS-TIMATE THE CALORIES YOU BURNT DURING EXERCISE USING THE FIGURES ON THESE PROGRAMS. EVERYONE IS DIFFERENT AND BODIES DO NOT BURN CALORIES EQUALLY FROM ONE PERSON TO THE NEXT. For example, a fitter person may burn less calories than someone who's just starting their fitness journey. Some people have a naturally high heart rate so they need to work at a medium impact level to keep their heart rate in the Fat-Burn Zone. Remember if you don't keep your food & exercise journal accurately, you will not see the results!
Here are some websites that also have downloadable apps (for Iphone, not sure about Android). Check them out if online is your thing.
Calorie King - http://www.calorieking.com.au
My Fitness Pal - http://www.myfitnesspal.com
My Calorie Counter - http://www.my-calorie-counter.com/calorie_counter.asp
Fit Watch - http://www.fitwatch.com/caloriecounter.html
If you're not an online gal, try these:
It's All About Me, Exercise & Food Journal - http://www.itsallaboutmejournal.com.au
MSP Personal Training Diary - http://www.fitnessmarket.com.au
The Positive Portions Food & Exercise Journal - http://www.booktopia.com.au
** TIP: DO NOT GUESS-TIMATE THE CALORIES YOU BURNT DURING EXERCISE USING THE FIGURES ON THESE PROGRAMS. EVERYONE IS DIFFERENT AND BODIES DO NOT BURN CALORIES EQUALLY FROM ONE PERSON TO THE NEXT. For example, a fitter person may burn less calories than someone who's just starting their fitness journey. Some people have a naturally high heart rate so they need to work at a medium impact level to keep their heart rate in the Fat-Burn Zone. Remember if you don't keep your food & exercise journal accurately, you will not see the results!
Contours Blacktown sells a range of POLAR Training Watches.
Please ask Staff for more information or see below file to download an order form.
(click the image to find model number)
contours_blacktown__polar_training_watch_order_form.docx | |
File Size: | 396 kb |
File Type: | docx |
Stay Tuned...
For each week of the 6 Week Challenge, we will be adding some information, handy hints and links to helpful weight loss articles to keep you motivated and constantly challenging yourself.
Good Luck! (Not that you'll need it coz you're going to stay focused and on-track to get the results you want!
Good Luck! (Not that you'll need it coz you're going to stay focused and on-track to get the results you want!