- 1 Cup of Buckwheat Flour
- 2 Eggs
- 2 Tablespoons of Honey or sugar free Maple Syrup
- 2 Tablespoons of Melted Coconut Oil
- 1 Teaspoon of Vanilla
- 1 Teaspoon of Baking Powder
- A pinch of Coarse Salt
- 1 Cup of Unsweetened Almond Milk
- 100g of Blueberries
- Coconut Oil for frying
In conjunction with our open day and mini olympics being held at our Bulimba facility on September 2nd I thought it would be good to give everybody the chance to have a go at the events that will be held on the day.
Below is a list of the events which our competitors will be competing in to win some pretty awesome prizes. We have a total of $3000 worth of prizes to give away.
Take a video of you completing each event and document your times and reps and post your videos on our Facebook page so we can see how you compared to all our athletes on the day. Get involved and have some fun.
Please complete a full warm up and stretch before trying the events. All events will have a 5-10min rest period before the start of the next event.
Event 1. 100m sprint – recored time
Event 2. Maximum metres covered in 1 min on the rowing machine
Event 3. Maximum amount of push ups in 1 minute (chest must touch the floor and elbows must be locked out at the top of each rep)
Event 4. Maximum amount of calories on the assault bike in 1 minute
Event 5. 60sec sprint on the spin bike then 50 air squats for time, record time it takes to do the squats
Event 6. Plank hold for time
*3 rounds of 10 exercisers
* Perform each exercise for 60 sec with 10sec rest to get to the next exercise
* 60 sec rest between each round
– Please google these exercisers if you are unsure how to perform the movement or ask one of our trainers for advise.
1. DB Goblet Squat
2. Mountain Climbers
3. Alternating DB Snatch
4. KB Plank Pull Through
5. BW Alternating Lunge Jumps
6. DB Bent Over Row
7. DB Walking Lunge with a bicep curl at the top of the lunge
8. DB Renegade Row
9. Battle Ropes
10. DB Thrusters
- 6 cups of finely chopped apples
- 1 tbsp of non-dairy butter (or coconut oil)
- 2 tsp cinnamon
- ½ tsp allspice
- ⅛ tsp nutmeg
- ⅛ tsp cloves
- ½ cup maple syrup (or liquid sweetener of your choice)
- 1½ tbsp lemon juice
- 1 cup almond flour (or any other nut flour)
- ½ cup slivered almonds
- ¼ cup maple syrup (or liquid sweetener of your choice)
- 1 tbsp non-dairy butter (or coconut oil)
- 1 tsp cinnamon
- A dollop of vanilla ice-cream (healthy options – low fat/dairy free/coconut)
- optional: an additional 2 tbsp slivered almonds for topping
- Preheat oven to 160 C (fan forced). Oil a pie dish or any similar size pan and set aside.
- Mix all filling ingredients in a mixing bowl. Transfer to the pie dish and spread throughout the bowl evenly.
- Mix all of the topping ingredients (except slivered almonds reserved for garnish, if using) in a separate small mixing bowl until coarse crumbs form. Sprinkle the mixture over the apples in the pie dish. Garnish with slivered almonds if desired.
- Bake in a preheated oven for approx 30 minutes, until the crumble turns golden brown.
- Allow to cool and add a dollop of vanilla ice-cream on top
What is Genetic Wellness? By Mark Haynes
We uses 15 sciences (anthropometrics, genomics, phenotypology, embryology, endocrinology, nutrigenomics, molecular biology, geo-medicine, traditional medicines, geneology, ancestry & lineage, neuropsychology, chronobiology, lifestyle medicines, advanced diagnostics and semiotics) to quantify the phenotype, or Body Profile, and calculate the resulting needs of the body. The outputs from the program include:
• Specific digestive and dietary considerations
• Optimal exercise and physical activity recommendations
• Environmental needs
• Social and lifestyle preferences
• Personality traits, natural talents and disease predisposition
Below is a general outline of the genetic program works and a link to more science.
This genetic wellness program measures your genes which don’t change through out your entire life. But obviously you look different as you age, we can learn’t behaviours and are conditioned from our environment which all effects who we are both physically and mentally.
What the program also measures is which genes are turn on or turned off. Then it works out what you need to do turn the right genes on and the wrong genes off. So with all the measures, you get the DNA and you also get how that DNA has been changed and that is your phenotype. That is what you show on the outside. Then the outputs are calculated based on the things that you need to do to restore balance to your body and mind.
Most people think you just have to look at food and exercise. But have you ever been in a crap workplace, a crap relationship and/or a crap environment. All of those things effect your whole body and this program understands what you need to do to re-balance that part of you because it can be more power sometimes than food and exercise.
Basic terms – it measure you DNA, measure which genes are on or off and it tells you what to do to turn the right genes on and the wrong genes off. And all of these things that effect that are food, exercise, mind, social, place, talents. Which are the areas we look at and coach on.
If you want to know more feel free to contact Mark Haynes on 0414 633 698 or firstname.lastname@example.org
2 tablespoons olive oil
1kg of Beef Chuck Casserole Steak, cut into 4cm chunks
1 brown onion, chopped
3 tablespoons tomato paste
2 teaspoons sweet paprika
1 tablespoon plain flour
1 1/2 cups beef stock
150g button mushrooms, quartered
2 carrots, peeled and thickly sliced
1kg sweet potatoes, peeled, cut into 4cm chunks
200g green beans, trimmed,cut to 4cm
1/2 greek yoghurt, to serve
Heat half of the olive oil in a large saucepan and cook the beef over a high heat in 3 batches until brown. Once brown transfer to a plate. Reduce the heat to medium and add the remaining oil and onion. Cook for 5 minutes, until soft. Add tomato paste and paprika and sprinkle flour over. Cook, stirring, for 1 minute. Gradually add stock, stirring constantly.
Return meat to the pan, cover and bring to the boil. Reduce heat to low and stir gently, covered, for 1 hour. Add mushrooms, carrot and sweet potato. Replace lid and cook for 45 minutes then add beans and cook a further 15 minutes.
Serve topped with a dollop of greek yoghurt.
With Australia’s ski season well under way, and what a start we’ve had with some epic snow fall already, will you be one of the thousands of people who have under prepared and will suffer for days on end to experience this love we have for snow.
If you haven’t started training as yet, here is a 6 week full body program to prepare you for the rigours of skiing or snow boarding.
Day 1. Legs
|Exercise||Wk1||Wk 2||Wk 3||Wk 4||Wk 5||Wk 6|
|Back Squats||3 x 20 reps||3 x 15 reps||3 x 12 Reps||3 x 10 Reps||3 x 8 Reps||3 x 6 Reps|
|Leg Press(Only 90sec rest betweens sets to build endurance)||3 x 30 Reps||3 x 30 Reps||3 x 35 Reps||3 x 35 Reps||3 x 40 Reps||3 x 40 Reps|
|Bulgarian Lunge||3 x15 Reps||3 x15 Reps||3 x12 Reps||3 x12 Reps||3 x10 Reps||3 x10 Reps|
|Front Rack KB Sumo squat (Heels elevated)||3 x 20||3 x 20||3 x 20||3 x 20||3 x 20||3 x 20|
|Wall Sit Wk 1-3||2 x Fatigue||2 x Fatigue||2 x Fatigue|
|Box Jumps Wk 4-6||2 x 15 Reps||2 x 15 Reps||2 x 15 Reps|
|Calf Raisers (standing single leg)||2 x 15 reps||2 x 15 reps||2 x 15 reps||2 x 15 reps||2 x 15 reps||2 x 15 reps|
Day 2. Upper Body and Core
|Exercise||Wk1||Wk 2||Wk 3||Wk 4||Wk 5||Wk 6|
|1. Mt Climbers into max push up||3 x 50 Mt climber reps||3 x 60 Mt climber reps||3 x 70 Mt climber reps||3 x 80 Mt climber reps||3 x 90 Mt climber reps||3 x 100 Mt climber reps|
|2 A. Lat Pulldown||3 x 20 Reps||3 x 20 Reps||3 x 15 Reps||3 x 15 Reps||3 x 12 Reps||3 x 12 Reps|
|2 B. seated Row||3 x20 Reps||3 x 20 reps||3 x15 Reps||3 x15 Reps||3 x12 Reps||3 x12 Reps|
|3 A.Burpee Tuck Jumps||3 x 15||3 x 15||3 x 15||3 x 15||3 x 15||3 x 15|
|3 B. Plank||3 x 90-120sec||3 x 90-120sec||3 x 90-120sec||3 x 90-120sec||3 x 90-120sec||3 x 90-120sec|
|4 A. FitBall DB Press||3 x 20 Reps||3 x 20 Reps||3 x 15 Reps||2 x 15 Reps||2 x 12 Reps||2 x 12 Reps|
|4 B. KB Swings||3 x 20 reps||3 x 20 reps||2 x 20 reps||2 x 20 reps||2 x 20 reps||2 x 20 reps|
|5 A. Boss sit ups||2 x 30 reps||2 x 30 reps||2 x 30 Reps||2 x 30 reps||2 x 30 reps||2 x 30 reps|
|5 B. V Sit ups||2 x 15-20 Reps||2 x 15-20 Reps||2 x 15-20 Reps||2 x 15-20 Reps||2 x 15-20 Reps||2 x 15-20 Reps|
Day 3. Interval Cardio
2 min work with 1 minute rest for 20 minutes (total of 60min)
Day 4. Endurance day (Take as little rest as possible between sets)
|Exercise||Wk1||Wk 2||Wk 3||Wk 4||Wk 5||Wk 6|
|BW Bosu Squats||3 x 50 Reps||3 x 60 Reps||3 x 70 Reps||3 x 80 Reps||3 x 90 Reps||3 x 100 Reps|
|Bounding (frog jumps)||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps|
|Single leg lateral jumps (over a rope)||3 x20 Reps||3 x 20 reps||3 x20 Reps||3 x20 Reps||3 x20 Reps||3 x20 Reps|
|Jack Knives (medicine ball)||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps|
|Fit Ball leg tucks||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps||3 x 20 Reps|
|Cross Trainer L 15(whilst in half squat)||5 x 90 Sec bursts||5 x 90 Sec bursts||5 x 90 Sec bursts||5 x 90 Sec bursts||5 x 90 Sec bursts||5 x 90 Sec bursts|
Day 5. Core and Cardio
4 Rounds of
5 min run
50 Cable Wood Chops
50 FitBall Crunches
25 Hanging Leg Raisers
25 Back Extensions
Day 6. FullBody Circuit
3 sets of 45sec on 15 sec off
Froggers (Google if your unsure what these are)
Hand Release Push Ups
KB Bent Over Rows
*No rest between rounds, straight on to next part once finished
5 rounds of
250m stationary bike Level 10
25 BW jump squats
25 BW jumping lunges (Each side)
25 Russian twists (8kg/10kg medball)
25 medball thrusters (8kg/10kg)
5 rounds of
300m row Level 10
15 push ups
15 Mountain climbers
15 sit ups
5 rounds of
200m sprint on the treadmill
15 DB thrusters (7kg/10kg)
15 DB side raisers (5kg/8kg)
3 rounds of
15 assisted pull ups
15 Push ups with leg tuck
15 Ring rows
15 close grip push ups
|1A. Back squats||
|1B. Band glute bridges||
|2A. Elevated KB Goblet squats||
|2B. Single leg glute bridges||
|3A. Single leg deadlift||
|3B. Plank leg lifts||
|4B. Band crab walks||
|3×20 steps both sides||3×20 steps both sides||3×20 steps both sides||3×20 steps both sides||3×20 steps both sides||3×20 steps both sides||3×20 steps both sides||3×20 steps both sides|
NOTE: These exercisers are supersets. Perform 1A than 1B than rest. 3 sets of those two exercisers than start 2A and 2B and so on.
Rest 60-90 sec between each set, and squeeze those glutes hard at the top of each rep.
GOOD STRESS, BAD STRESS.
Here’s how to find your stress sweet spot.
Stresses whether emotional, environmental, physical, spiritual, social, nutritional and intellectual. All can influence our lives in both a positive and negative way.
What is stress:
Stress is our body’s way of responding to any kind of demand or threat. When we feel threatened, our nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. This can be a good thing.
There are two categories of stress “good” and “bad”. The same exact stressors — job pressure, kids, money, and, yes, an intense exercise and eating regimen or even the wrong social conditioning or living environment — can energize and inspire us or sap our will and our mojo.
Reaching our potential is about finding our stress sweet spot and using it to propel us to our goals.
It’s a well-known fact: Being stressed out can make it really hard to reach our health, fitness and life goals.
But did you know: Not having enough stress can slow our progress too?
See, stress isn’t a “thing” that happens to us. Stress is our response to the challenges we face every day. Part of this response is learnt and conditioned from childhood and life lessons. Which we all have the ability and choice to re-learn, change, undo the conditioning and evolve from, to a space in which we can better manage this thing called stress.
These stressors — like pressure at our job, raising kids, managing money, piles of dirty laundry, and, yes, nutrition and exercise — can make us either act and do things in “boss mode” or getting shit done like Superwoman, or crumble and sink into our couch… FML.
The key is to find our “stress sweet spot” or learn to understand and manage stresses in our life — just enough stress, but not too much — so we can reach our potential without crashing and burning.
- is short-lived
- is infrequent
- is over quickly (in a matter of minutes or hours)
- can be part of a positive life experience
- inspires us to action
- helps build us up — it leaves us better than you were before.
But let’s say you ride that roller coaster constantly, or lift weights 4 hours a day, every day. Now it doesn’t seem so fun, does it?
This is bad stress, or distress.
- lasts a long time
- is chronic
- is ongoing
- is negative, depressing, and demoralizing
- de-motivates and paralyzes us
- breaks us down — it leaves us worse off than we were before.
One key feature that distinguishes good from bad stress is how well the stressor matches our ability to recover from it.
This is massive topic and is always the first thing i explore and then address, when working with my wellness-coaching clients.
REACHING OUR POTENTIAL WITHOUT CRASHING AND BURNING.
For inspiration and energy:
- Set effective goals
- Start with one action each day.
- Track your progress.
- Spend time with a coach or mentor.
For rest and recovery:
- Practice parasympathetic activities.
-Snuggling with pets
- Get outside.
- Balance your exercise routine.
- Practice self-compassion.
Lastly “Stress” is a label we choose to put on things and situations. Because of this, when working with my clients I help them pull apart the stress factors in their lives. Then we work on ways to better management, reduce or even re-frame the stresses from a different perspective. This all plays a key role in the individual, their overall health and mindset. Which then leads to determining their quality of life, abundance and ultimately what reality they create.
Feel free to contact me: email@example.com for any help or guidance around managing stress.
Content by Mark Haynes, Krista Scott-Dixon and Brian St. Pierre.
Article written by Mark Haynes, Genetic Wellness Coach from Universal Human Energy. www.universalhumanenergy.com