- 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
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 email@example.com
*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
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: firstname.lastname@example.org 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
TURMERIC SPICED NUTS
Raw sesame seeds
Kaffir lime leaves for garnish
Simply sprinkle a light coating of ground turmeric onto the raw nut and seed mix with a light spray of coconut oil and some salt. Place in the oven on 180 degrees and bake until golden (approx 10-15 minutes). Enjoy warm or once cooled as a delicious snack or addition to curry or salad.
CLEANSING By Nicole Eckert & Mark Haynes
Can we just take a moment to thank our liver for all that it does? This vital organ is working hard everyday to filter out toxins and waste from the body, as well as conducting hundreds of other functions. Your liver’s primary action is to convert toxins into a safe waste that can be excreted from the body through the means of elimination in the form of poo’s and wee’s.
The liver is responsible for a large part in your overall health. It has over 400 functions in the body, from digesting fats with it’s friend the gallbladder, storing essential vitamins and minerals, processing nutrients that have been absorbed in the intestines and breaking down drugs and alcohols. With only naming a few functions I’m sure you can already see, and you may already know the importance of it’s role in your health.
Supporting our liver on a daily basis is vital. Because if we are not providing the body with the right nutrients our hardworking friend becomes sluggish and backed up with loads of toxic work.
How The Liver Deals with Toxic Substances
The liver has two pathways for detoxification:
Toxins, which are a poisonous substance that can cause damage to cells are first taken on by Phase 1 of Liver Detoxification, this phase involves using enzymes to transform these lipid-soluble toxins into less harmful substances that Phase 2 can now handle.
Phase 2 of Liver Detoxification involves pairing these battered up toxins with other molecules which increase their water-solubility so they can be safely removed from the body through the means of elimination.
Efforts in Proactive Liver Support are for Everyone
Even for those who make a concentrated effort to follow a healthy lifestyle which revolves around organics, filtered water, regular exercise, use of toxin-free personal care and cleaning products.. We are still exposed to toxins from our environment (air, soil, water, cars, factories, plastics) and these factors, while we cannot control them – affect us!
Even as a Holistic Nutritionist, I will continue to practice daily routines on top of eating clean, exercising and living in my little toxin-free home – because I know I need to, and it makes me feel amazing!
Is Your Liver Feeling Sluggish
When the liver becomes sluggish, toxins are no longer able to leave the body and are instead stored in fat tissue (since they are lipid-soluble) and they will hang out there until liver function improves and they can be safely eliminated. This can be a huge factor as to why you aren’t shedding extra weight even with a healthy diet and exercise.
There are a variety of tell-tale symptoms of a stressed out liver, regardless of the degree of your symptoms, by taking holistic approaches and preventative steps you have the ability to improve your liver function and improve your quality of life (because you deserve to feel good).
If you experience the following symptoms, don’t stop reading – there are some tips to follow for improving liver function, which I encourage you to practice in your daily routine.
- Chronic Fatigue
- Negative Emotions
- Brain Fog/Lethargy/Feeling Drained
- Dull Headaches Improved with Rest or Headaches/Migraines Behind Eyes
- Chronic Joint or Muscle Pain
- Excessive Perspiration
- Trouble Digesting Fats
- Gall Bladder Removed
- Acne or Skin Conditions
- Gas, Bloating, Abdominal Pain, Constipation, Diarrhea
- Hormonal Imbalances
- Anxiety and Depression
- Chemical Sensitivities
- Chronic Stinky Breath
- Unexplained Weight Gain
How does cleansing help keep the weight off?
Below is a simple explanation on how the body responds to toxins specifically when working to achieve fat loss.
- Fasting (water only)
- Lemon Detox (not the packaged stuff of tv or from your super market)
- Juicing (not to be confused with blending) See the article on juicing vs blending on our website.
- Removal of meats and inflammatory foods.
- The addition of pure therapeutic grade only Essential Oils.
- Combination of any of the above.
- Specific cleanses – colon, heavy metals, yeast, parasites etc
- Daily ongoing wholefood support.
Things you need to consider before choosing a cleanse.
- What are the motivations behind wanting to do a cleanse?
- What do I need to take into consideration due to my current lifestyle habits and choices?
- How do I make the cleanse fit my current lifestyle habits and choices depending on the cleanse of choice?
- How long should I perform the cleanse for and why?
- Do you intent to continue exercising? If so what type, for how long?
- Am I after a gentle or aggressive cleanse?
- Can I take time out from my daily life to perform the cleanse?
- Am I on any medication which may impact the cleanse or vica versa?
- Should I be doing anything to prepare for the cleanse?
- What is the plan after I have completed the cleanse?
- Consult a qualified professional.
- Reading the below paragraph.
Why you should you always consult a qualified professional before attempting a cleanse?
I truly believe in a holistic approach to nutrition and health and there is definitely a place for cleansing. To make sure you take the upmost care of your body, which is the only place you get to live in this life. I highly recommend you should always consult a qualified professional before undertaking a cleanse.
Why? Well, firstly they will help you work through some on the questions from the above list. Which need to be answer and thoroughly understood before undertaking a cleanse. Also depending on the type of cleanse and for how long it performed. Both can affect a range of metabolic processes and body functions. And can have a minor or major impact on how you feel, how your body responds before, during.
Down regulation of the body as an organism is a major factor. Yes our bodies have an amazing ability to adapt to its environment but at what cost? Down regulation of hormones, digestion, brain function, ability to recover and repair, metabolism, going catabolic (loss of lean mass) are all real possibilities when cleansing, under eating and/or in an absolute calorie deficit.
Metabolic damage is a serious possibility if the cleanse hasn’t been planned and programmed for the individually. To suits their bodies needs and lifestyle requirements. Headaches, migraines, dizziness, vomiting, lack of energy, diarrhoea, just to name a few. Are all signs and symptom that your professional knows how to work with and guide you through, as you undertake the cleanse.
The idea is to listen to your body and work with it. Not mask the signals with supplements, stimulates or at worst ignore what is going on. I don’t mean in anyway to deter you from wanting to cleanse. Because as I said earlier there is absolutely a place for cleansing and it is something I recommend when coaching my clients. There are companies and individual out there who are mis-informed and are misleading the general public. Please take the advice and information we have shared with you as a way to empower you to be more informed and educated on cleansing. So you can make the best possible choice for you mind and body, which will allow you to achieve lasting results.
Tips for the Kitchen (where the magic happens)
Your health begins in the kitchen, you cannot expect your body to thrive on supplements alone. We need to create a healthy body through healing meals and habits. You don’t need to diet, restrict or eliminate entirely – the key here is balance.
First begin by reducing or eliminating your exposure to processed foods and fraudulent “health” foods (aka “gluten-free” high sugar/starch products) and switch to healthy substitutions, if you’re craving a brownie, give a black bean brownie, made with cacao and coconut sugar a try instead of reaching for the white flour, refined sugar “traditional” version. Make your own favorite meals from scratch with high-quality ingredients at home, instead of dining out.
Eating healthy doesn’t need to be complicated, focus on the following steps to get on the right track:
- Buy Organic, avoid GMO and
- Consume a balanced diet which consists of whole foods, high quality animal and plant proteins, sprouted ancient grains, fermented foods, healing fats, raw nuts and seeds
- Eliminate inflammatory oils: canola, corn, soybean, vegetable oil, cottonseed, safflower, sunflower
- Drink Enough High Filterd Water: If you take your weight in pounds, and divide it in half, this is the amount of water you should be drinking in ounces (150lbs = 75oz). Source out your best filtered accessible water, whether it be reverse osmosis (remineralized) or self harvested spring water.
- Increase consumption of healthy healing fats: coconut oil, sustainable red palm oil, ghee, grass-fed butter, avocado, hemp, raw nuts and seeds.
- Get in enough fibre: 35g daily minimum – coming from plant based, whole food sources such as chia seeds, artichokes, golden flax seeds, avocado, broccoli and brussels sprouts
- Eliminate refined sugars: brown/white sugar, cane sugar, cane juice, cane juice crystals, beet sugar
- Increase Leafy Green Vegetable Consumption: for their magnesium, folate, vitamin C and B-vitamin content
- Include Animal-Based and Plant-Based sources for Amino Acids: bone broth, collagen, pasture-raised chicken & eggs, raw spinach, parsley, cabbage, beets
- Focus on Food Sources of Sulfur: pasture-raised eggs, broccoli, brussels sprouts, garlic, onions, asparagus, kale
- Limit or Eliminate Alcohol: if you are experiencing 3 or more of the above symptoms find a healthy replacement for this (toxic) habit, such as grape kombucha.
The 3 Superstars for Your Liver
This vegetable is a member of the thistle family. If you want to see something very pretty look up an “artichoke flower”. This veggie is in the same family as Milk Thistle, with the main difference being that you can include this in your diet! Beneficial properties include protecting and supporting liver function and increasing bile production, their high fibre content also promotes flushing out bile and reducing LDL cholesterol.
Even when cooked, artichokes contain more antioxidant potential than raw garlic, asparagus and broccoli.Steam your artichokes and pair them with some ghee or coconut oil, raw garlic and Himalayan salt for a liver supporting meal
This most clinically tested herb for inflammation. It’s active ingredient, curcumin has been linked to many benefits which include assisting the enzymes which are responsible for flushing out known dietary carcinogens! This results in enhanced protection against liver damage, and even regeneration of affected liver cells due to its antioxidant and anti-inflammatory properties.
Always pair turmeric with a source of healthy fats and black pepper for maximum absorption, also look for these two keys for best absorption in a supplement. Take a high quality turmeric/curcumin supplement and give golden milk a try, a beverage with freshly grated turmeric root, plant milk, coconut oil, black pepper and warming spices.
By far the most suggested herb for liver health, in fact this herb has gotten so much attention in the health food world that I put it third just to give the other superstars a chance. Siymarin, which is the active component in milk thistle has anti-fibrotic, anti-viral, antioxidant and anti-inflammatory properties (which explain it’s fame). Milk thistle protects the liver cells from damage which can be caused by viruses, toxins, alcohol and drugs such as acetaminophen.
Take a high-quality milk thistle supplement that is free from GMO, unnecessary binders and fillers. You can also find fermented milk thistle in a liquid form which can be added to a cold-pressed vegetable juice or taken as is.
Your liver does a lot for you, and these are just a few things that you can do to support its function. Be mindful of how you are feeling throughout your day, remember that a symptom is your body telling you that something is wrong and make the appropriate preventative steps.
Additional daily/weekly add ons:
- Organic Lemon juice in water to start the day.
- Organic Apple Cider Vinegar (with mother) on or before each meal.
- Have one day off all supplements (I do this every Sunday)
- Introduce a weekly slow pressed juicing day
I recommend cleansing with the change of seasons, as the colon stimulating component of cleansing is of much value to the liver and for your other systems of detoxification. Remain aware and be in control, you can’t live without your liver, so give it some love!
- 1 Sweet potato (about 200g), peeled and chopped into small chunks
- drizzle of flavourless oil, such as vegetable or sunflower
- 1 large avocado (peel and stone removed, roughly chopped (about 150g prepared weight)
- 100g ground almonds
- 100g fine polenta
- 80ml maple syrup
- 3 large eggs
- 1 ½ tsp 1 tsp bicarbonate of soda
- 100ml semi-skimmed milk
- 50g feta (crumbled, optional)
- 2 tbsp mixed seeds
- ¼ tsp sweet paprika
- Steam the sweet potato for 10 mins, or until really soft. Leave to cool completely. Grease 9 holes of a muffin tin with a little oil (or line each hole with a square of baking parchment.)
- Chop 1/4 of the sweet potato into even smaller pieces and set aside. Place the sweet potato, avocado, almonds, polenta, maple syrup, eggs, baking powder, bicarb, milk and 1/4 tsp salt in the bowl of a food processor. Blend until completely smooth. Divide the mixture evenly between the muffin tin holes, then top with the reserved chopped sweet potato, feta, seeds and a dusting of paprika. Bake for 22 mins at 180C/160 fan/ gas mark 4, or until risen, browning on top and cooked through – check by inserting a skewer to the centre, it should come out dry. Cool in the tin for 5 mins, then transfer to a wire rack and cool completely. Store in a sealed container for up to 3 days.
So you need more zucchini in your life but you’re not a huge fan – well this ones for you! It’s spicy, it’s sweet and it’s a real treat to eat! Enjoy our Middle Eastern Spiced Zucchini rolls with lean turkey mince and capsicum salsa for the perfect indulgence for a moment of escape with a brand new flavour!
Prep time 10 minutes
Cook time 25-30 minutes
YOU WILL NEED
1 garlic clove, finely chopped
1/2 carrot, finely grated
400 grams turkey mince
1 tablespoon oats, ground
2 spring onions, sliced
1 tablespoon pine nuts
1 teaspoon cumin
1/2 teaspoon coriander
Pinch cayenne pepper
2 sprigs fresh coriander, chopped
1/4 teaspoon salt and pepper
Preheat oven to 180C. Line a baking tray. Scoop inner seeds from zucchini. Combine pulp with all remaining ingredients and fill zucchini rolls with mixture. Bake for 25-30 minutes.
1 red capsicum, very finely diced
2 sprigs coriander, finely chopped
1/2 red onion, very finely chopped
1 Tablespoon olive oil
Himalayan salt and black pepper
100 gram tub Natural Greek yogurt
1 lemon, cut into wedges
Place all salsa ingredients in bowl to combine. Top zucchini rolls with salsa, natural Greek Yogurt and serve with a lemon wedge.
New Year, new me. This year’s going to be different, I’m going to get so fit this year!!
We’ve all made a list of New Year resolutions with great intentions to tick them off one by one and have the greatest year yet. Then life gets in the way, our motivation dwindles, boredom sets in, sugar cravings take over and as time passes our New Year resolutions just don’t seem that important anymore.
Your health, fitness and wellbeing should be your number one priority, other than family of course! We all know the positive effects good health has on our family life, careers and relationships – this is why each year we promise ourselves we will make positive changes. The trick is how to make change stick!
2016 can be the year to break the cycle, you’ll have a much better chance of sticking to your resolutions if you follow these 10 tips.
- If you fail to plan, you plan to fail
– It’s not about sitting there on January 1 and writing a list of goals you think are important to you. Think hard about these goals well before December 31, if the goals are important to you you’ll find the time to make this list. Also plan how you intend to make those goals happen, how you will track your progress, what to do when you reach your goals and what to do if you don’t.
- Set small achievable goals
– The quickest way to break your New Year resolutions is to make your goals to difficult. Divide big goals in to bit size chunks that are attainable, this will help keep you motivated as you begin to tick them off. Make sure you track your progress so you can see your improvements.
- Find a good training partner
– Having someone who is counting on you to get to the gym or park session with will help keep you motivated to finish your session. Training partners not only make training fun but they also ensure you have someone to compete with and holds you accountable.
- Group fitness classes
– Training in a group environment has been proven to speed up results and make participants work harder. Team environments not only allow you to compete with your fellow gym goers but will help keep you motivated by pushing you harder than training by yourself. It also helps you schedule a busy week and takes the stress away from having to think about developing your own fitness program.
- If your not assessing your just guessing
– Seek the aid of a professional and document your progress. I suggest getting an Inbody scan done every 6-8 weeks which will measure your body fat mass and lean muscle so you can see the numbers for yourself. There is no better motivation than seeing your lean muscle increasing and your body fat mass decreasing.
- Get your friends involved
– Talk to your friends about what you plan on achieving and get them involved anyway you can. Having friends to bounce off and help keep you on track when you feel like swaying will be a massive help in keeping you on the path to achieving your goals. You may even find you begin to motivate them!
- Reward your hard work
– Health, fitness and wellbeing is all about balance. It’s very important to celebrate the little wins along the way and reward yourself with what you enjoy such as a weekend away, a nice dinner out, a new Playstation game or new shoes!! When it comes to nutrition don’t be afraid to have a ‘cheat meal’ as a reward, this will not only keep you sane but it will also make you work harder during the week if you know on the weekend you get to indulge a little. Now I’m not saying you can eat a whole block of chocolate of a bucket of chicken but please do reward yourself for your hard work and dedication.
- Be adventurous
– We all get bored with our surroundings so it is very important to spice things up when it comes to exercise. Get outdoors as much as you can do some hiking, swimming, bike riding, hill runs anything you can that gets you moving and enjoying exercise.
- Do not give up, EVER!
– Research shows it takes around 3 weeks for a habit to form and nearly 6 months for it to be apart of you. So stick it out! Your goals will not happen overnight but they will come with hard work and dedication.
- Revisit your goals regularly
– As the year goes on and those resolutions are being ticked off some goals may not seem as important or may even change and that is OK. Tweak those goals as they arise. You may have reached that goal of losing 5 kgs and now its time to get strong. Plateaus will occur if things aren’t spiced up so keep things fresh.
For more advice on setting, planning and achieving your goals ask the professionals at Think 24hr Fitness. We’re passionate about improving your health and fitness and giving you the tools to create lasting change.