Tuesday, 25 November 2014

INFO AND MOTIVATION

I love instagram for the reason that you can always find interesting facts and motivational quotes to help you get through the day.

Here are just a few that I enjoyed. 

Hope they motivate you.






ITS ALL ABOUT THE LEGS

Have you ever had that day where you just can't be bothered doing a full body workout.... Well I always have those days and I tell myself just do legs or just do abs and then once I start I end up doing a full body workout. 

Like I have said before it's all a mental game.

I have added a picture that I posted on istagram last week about a full leg workout. 

It is a beginners version but for those that want to increase their level, simply add weights to it. 
You can start with 2.5kg weights on each hand while doing the lunges and squats. Or even pop a bar over your shoulders with no weights on it as a starter.

Remember when you are working out always check your form and make sure your technique is accurate.

LEGS LEGS LEGS


SIMPLE EATING

EAT CLEAN

I love how the simplest things are always the healthiest and best for you.

Just a quick post on how to make easy and healthy dry mint


I love mint and I use it almost everyday in my cooking. So to make sure I always have a fresh batch at home, I buy about 10 bunches of mint, wash them and take them off their stems then leave them in the sun to dry. Once they are dry, you can grind them with a machine or I just use my hands. Once its all been crushed you will have yourself  dry mint herbs. 

It tastes amazing in salads and in your cooking. Plus its so healthy for you.




REMEMBER TO ALWAYS EAT CLEAN 

COCONUT BALLS

HEALTHY COCONUT BALLS

Ingredients
1 c. oats
3/4 c. unsweetened shredded coconut
1/2 c. raw almond butter
3 tbsp. flax seed meal
1 tbsp. chia seeds
1/4 c. raisins
1 tsp. vanilla extract
1/4 c. light agave nectar

Combine all ingredients in a food processor and pulse until well mixed.

Scoop tablespoons into your hands and shape into balls. Then coat with coconut.

Store in a sealed container in the refrigerator.

Ladies these are healthy but high in good fats so don’t go snacking on them all day. Have 2 or 3 with your green tea 





Monday, 10 November 2014

HEALTHY BREAKFAST

What's more healthier than eggs for breakfast. I love eating healthy and more importantly I love feeding my girls healthy food. Part of living a healthy lifestyle is including those that you love as well.
I've met so many fit and healthy mums out there but their kids are over weight. Try and educate your kids and the ones you love about the importance of healthy eating and clean eating.

Just a quick pic of our typical friday breakfast.

I love mixing passionfruit with orange juice, it tastes so delicious



ABS FOR NO TIMERS

Last week I posted a pic on my instagram account talking about Abs. 
Its been 11 years since I have seen my tummy. Yes I know what your thinking thats crazy right!
Well its a long story that I promise I will share with you guys one day when I'm brave enough.

But for today I just wanted to share a very quick Ab workout that I love doing when I want to workout but don't have enough time to do a full body workout

ABS FOR NO TIMERS

40 CRUNCHES
40 SIDE CRUNCHES
1 MIN PLANK
20 LEG RAISERS
20 SCISSORS LEGS
30 SECS SIDE PLANK
20 CRISS CROSS LEGS

repeat 3 times

Friday, 7 November 2014

STRONG ARMS

Its no secret that I love working out. One of my favourite parts to workout are my arms. Due to a back injury I can not do any weight training so all my training is body weight.

You can really define and get strength to your arms with your own body weight and I am proof of that.

Its so simple and easy.

The following is my arm routine

4 sets of 15 elevated straight leg tricep dips
4 sets of 10 push ups
4 sets of 20 knee push ups
4 sets of 1 minute plank with 10 alternating arm lifts


It so easy and simple, however these exercises are not for an average beginner, so I have also posted a beginners version of toned arms.

BEGINNERS VERSION
3 sets of 15 floor tricep dips
3 sets of 15 knee push ups
3 sets of 30 sec planks with 5 alternating arm lifts



Remember if you are starting a new routine always start slow and work your way up.

Goodluck and never give up


Tuesday, 4 November 2014

HELLO AGAIN

It has been a while since I last posted something. Things have been so crazy around my household that I really haven't had time to sit down and do anything that is for me.
Hopefully with the kids back at school I'll be able to post more healthy tips.

For now I'm posting a bunch of pics that I have put on my instagram page, which vary from healthy food choices to exercise tips.


 Not too sure what the fascination is these days with big Butts, but Im kinda content with mine at the moment


 All you need to have a great workout is the correct attitude and a few simple things



Monday, 13 October 2014

POST WORKOUT BREAKFAST


Hi everyone, hope your all having a great start to the week.
Just sharing this amazing post workout breakfast with you guys. You can have this anytime of the day. Tastes amazing and is super healthy for you.

INGREDIENTS
  • Organic yogurt with 
  • Fresh organic strawberries, 
  • Toasted muesli and 
  • Milled flax, sunflower,pumpkin,sesame seeds and goji berries.

 Enjoy 








Sunday, 12 October 2014

QUICK HOME WORKOUT

So there are always those days that you have no energy to workout cause the kids kept you up all night. Well that was me today. But I knew I had to do something, so it was a quick ab and arm workout today. 

THIS MORNINGS WORKOUT
  • 50 crunches  (with 8 second pulse at the end of each set)
  • 20 leg lifts
  • 10 push up on toes ( you can substitute this with 20 knee push ups)
  • 30 side crunches on each side (with 8 second pulse at the end of each set)
  • 1 minute plank
  • 15 straight leg tricep dips (substitute this with any beginners tricep dip)
  • 30 flutter kicks
  • 10 push ups
  • 15 back extensions
  • 20 crisscross
Remember to have a 30 second rest between each set

REPEAT 3X 


Please feel free to send me a comment if you are unsure about any of the exercises


Friday, 10 October 2014

SUGAR FREE BANANA BREAD AND SMOOTHIES

Yesterday was one of those days that I spent in the kitchen. 
While my girls were out in the pool I decided to make them a smoothie and some banana bread with it. This time I used my usual banana bread recipe but gave it a little twist. I decided not to add any sugar and to make it gluten free. WOW! I was shocked that it turned out so yummy and without any sugar. 

Here is the recipe if anyone is interested in trying it out.

BANANA BREAD

120g of butter
3/4 cup of natvia 
1tablespoon of agave syrup
2 eggs
4 medium bananas
2 cups of self raising gluten free flour
pinch of salt
1/2 teaspoon of bicarbonate soda
2 tablespoons milk


Now I don't do anything fancy, I just whip all the ingredients into my Kitchen Aid and let it do the work. Once it's mixed I add the mashed banana in and mix it with a spatula.

Then place it in the oven on 180deg celsius for 40 minutes

It tastes so good and the kids will love it.


My finished product. I wanted to add an icing but my girls refused and said they loved it without any icing.


natvia is 100% natural sweetener with no artificial rubbish in it. Its a great substitute for sugar


I love using Melindas gluten free products 

Another substitute for sugar... I use this in my smoothies sometimes

Once that was done I made the girls a smoothie and as usual I add a little spinach in it as well
For this smoothie I added: 
  • Rasberries
  • Blueberries
  • Frozen strawberries
  • bananas
  • spinach
  • a cup of cold water
  • a teaspoon of agave syrup
Blend away and enjoy






Thursday, 9 October 2014

LEGS LEGS AND MORE LEGS

Are you tired of seeing those dimples on your thighs and the ripples on your inner thighs?
Would you believe me if I told you that you can get rid of them. 

1.WATER
2. FRUIT AND VEGETABLES
3. EXERCISE

Looks easy right thats cause it easy.
It only takes maximum of 45 minutes a day to help achieve the body you want. You can even do these exercise in front of the TV

Combine your routine with a proper diet and it really does work.

Even if you don't want to give up all theses coffees and muffins but at least learn how to eat them in moderation and not feel guilty about it.

I've posted a leg workout below for theses ladies that want to start working on their legs. Its a basic one so there should be no excuses. The only reason to not do this would be if you have bad knees, and coming from a person who does have a bad knee, then try and start slow and maybe strap it up and get a doctors approval first.


You can view this on my instagram account as well


GLUTEN FREE MINI - PANCAKES

I posted this a few days ago on my instagram account. 
The most fun thing to do on a weekend morning is to make pancakes with my girls. They love the mini one as well.
Being gluten free I just substitute normal plain flour with store bought gluten free flour and follow the instructions the exact same way. 
You can use any of your favourite pancake recipe to make these. They don't have to be gluten free

It all about a balanced lifestyle 

So easy and tastes delicious.


Bought this cute mini pancake maker from target in Australia. Absolutely love it


I always give my girls some kind of fruit with their pancakes and of course a dash of cream......



The finished product... Made my little jasmine the letter J using the mini pancakes

Tuesday, 7 October 2014

JUICE

Grabbing a fresh juice is a normal thing for me to do when I'm out and about. Now I'm not saying that I eat greens and fruits all day long but I would rather fuel my body with something healthy then grabbing a chocolate or crisps or a delicious Frappacino. Yes I know what your thinking...... I love grabbing a Starbucks Mocha as well, but for the days that I feel sluggish and tired I grab a shot of wheat grass and a energising juice.

Fuel your body with Super Foods 

So the next time your out and about why not try grabbing a juice instead of a sugary drink. Most of the malls around Dubai have a juice station, so the next time your at the mall look around for it and fuel that body with the good stuff.

Juice station at Mall of the Emirates Dubai



Not sure what's going on with my facial expressions here. 
About to throw down a shot of wheat grass





Getting my mum in on the juicing....

JUGGLING 3 THINGS AT ONCE

This weekend was a crazy one for us. But when I think about it every weekend is a crazy one. On Sunday was the Australian NRL grand final and the Grand Prix, so It was TV crazy.

I had to juggle my workouts, looking after my kids and entertaining my hubby. So while the kids were in the pool for a swim, I decided to do my workouts outside by the pool at the same time supervising them. All 3 of my girls are good swimmers but I always have that fear in the back of my mind. Better be safe then sorry. My man was inside watching the Grand Prix so I had everything covered.

Took a few pics to share with you.

I did a 30min quick leg and ab workout. I've posted the workout on my Instagram and in the pic below for anyone who wants to try.

Kind of hard to do outside in the Dubai heat.



Check out my posts on instagram for daily updates and posts


Monday, 6 October 2014

THINGS TO KNOW

I find that I am constantly learning new things and the most thing that I love reading about is Health and Fitness.

So I thought I would post this little pic for a quick read.

Hope you enjoy.


Don't just educate yourself on being healthy and fit educate your children. Give them water to drink at school instead of juice.
 How important is water!



Love snacking on SUPERFOODS.
 Snack as much as you want and don't feel guilty about it.


REMEMBER EDUCATE YOUR CHILDREN ON HOW TO EAT AND LIVE HEALTHY

Friday, 3 October 2014

CROHNS NO MORE

The worst feeling is when you have a date night and you choose to wear a tight black dress but one thing is stopping you. Your tummy that makes you look like you are 5 months pregnant.

For as long as I remember I have only ever gone to the bathroom (and by bathroom I mean number 2) only once every 2 weeks and if I'm lucky once a week. After seeing so many doctors I was diagnosed with crohns but the opposite of what others have. My problem is that I never went to the bathroom. This eventually brought out so many related problems that you would never think would be related.

To cut the story short I decided to change my diet even though I ate very healthy and was a gym junkie, I just couldn't put my finger on it. I would drink green tea but never coffee. After doing a little research I changed my diet and started including a small cup of coffee everyday with over 2 and half litres of water and plenty of fruit to kick start my metabolism.

So after all those years of screaming from pain and crawling to the bathroom, trying so many laxatives and teas, it was the caffein in coffee that did the trick. So everyday after school pick up I force down a cup of coffee with 500mls of water and voila!!!!! Im a happy women.

I know this is off the track from my regular fitness and healthy eating but I thought I should post it incase there was anyone else out there like me.

One day I will have the courage to post pics of the way my tummy would look like but for now just leaving you with this pic.


EATING HEALTHY WHEN YOU HAVE COMPANY

I love having my mum round. 
Being an exapt is really hard but it's times like these that I cherish and love. I'm grateful that my mum loves eating healthy and is all about a balanced lifestyle. So hanging out with her and having her put up with my morning workouts and gluten free diet was handy.
Now I'm not going to lie and say I worked out everyday that my mum was here, but I did get 3 sessions in the 7 days she was here, purely because I fell ill and couldn't manage any workouts let alone picking up my kids from school.

Thought I would post a few pics of mum and I.


A quick 40 minute circuit after dropping my kids off at school and before hanging out with mum

Morning smoothie for mum and I


 Shopping at Dubai Mall



 catching up with a special friend over coffee


MARIE'S SESAME AND NUT SWEET

Ive been meaning to post this recipe for a while now, but with everything going on, I just haven't had the time. So here it is finally.
It a very simple sweet that requires only 3 ingredients. Follow the recipe and enjoy. It's the alternative for a sweet treat that has no sugar in it.


roasted unsalted nuts



roasted sesame seeds

pour in the honey and let it boil for 5 to 6 minutes on high heat 

the finished product


MARIES SESAME AND NUT SWEET


  • 1.   1KG OF SESAME SEEDS
  • 2.   500 GRAMS OF RAW UNSALTED NUTS
  • 3.   750 GRAMS OF HONEY



  • ·      TOAST THE SESAME SEEDS AND THE  PEANUTS SEPARETLY.
  • ·      LEAVE THEM TO COOL.
  • ·      BOIL THE HONEY FOR AROUND 5 TO 6 MINUTES ON MEDIUM TO HIGH HEAT.
  • ·      ONCE THE NUTS AND SESAME SEEDS ARE COOLED THEN MIX THEM IN WITH THE HONEY AND KEEP STIRING UNTIL ALL IS MIXED IN WELL.
  • ·      PLACE IN A TRAY AND SPREAD OUT USING A SPOON AND THEN PUSH DOWN ON THEM USING YOUR FINGER TIPS, OCCASIONALLY DIPPING THEM IN WATER SO YOUR FINGURES DON’T BURN.
  • ·      PLACE IN THE FRIDGE AND EAT AFTER 3 HOURS.

  • ·      CUTTING IT INTO PIECES IS THE MOST DIFFICULT PART

·      ENJOY LADIES.

·      SIMPLE AND EASY AND HEALTHY.

·      


Sunday, 21 September 2014

ABS FOR BEGINNERS

Are you sick of the belly bulge? Why not do something about it. There are 3 simple steps to take in order to start your journey to a flat tummy:
  1. Get Your Mind Ready and Into The Zone
  2. Eat Clean
  3. Train Hard
Easy right?

Once you have convinced yourself that today is the day to start your program and a new lifestyle, then the rest will be easy to follow. The mind is a powerful tool. Train your mind to live a healthier lifestyle and you will see the results happen in front of you.




Eat clean...... How many times have you read those books that give you guidelines on what to eat? So by now you should be an expert on what to eat and when to eat it. Put all your knowledge into effect.

Try and cut out the following in order to achieve a flatter tummy and a healthier lifestyle:

  1. Sugar
  2. Salt
  3. Limit your Carb intake to One meal a day.
Increase your water in take and try not to eat after 8pm

Below is an ab workout for beginners. 
Remember everyone has to start somewhere and for those of you who are beginners this is your start

BEGINNER ABS
20 crunches
15 side crunches
10 leg raisers
20 sec plank on elbows
20 knee taps
10 leg curls
20 crunches

Stretch

There are many simple ab exercises that you can choose from, these are just a few to get you started. Have fun and remember to breathe and always check your form