Archive for the ‘Fitness & Nutrition’ Category

It’s that time of the year when everyone starts to think about their New Year’s Resolutions. Every year we write out a list of things we’d like to achieve, have or do and every year some of us seem to have the same thing appear on said list… Lose 5kg, run 5km, save $5k…. Thats a lot of K’s!! Sound familiar? Do you get to the end of the year and wonder why you haven’t achieved all those things you set out to do at the beginning of the year. I know I have been guilty of setting the same goals time and time again.

I must admit I get a bit confused about this whole Goal Setting business. On one hand I’ve been told that my goals must be  S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, Timed) and then on the other I’ve been told to dream big and think the impossible. WTF?! So which one is it – nice & conservative or big & hairy?? Who friggin knows…

Well I’ve come to the conclusion that it’s both… or neither.

When it comes down to it there’s really only one thing that matters when it comes to setting goals which is summed up quite nicely in this little quote I once heard…

“The difference between the goals that we achieve and the ones that we don’t is that they weren’t our true hearts desires in the first place”.

So I’ve decided to kick S.M.A.R.T’s arse and come up with a few goal setting rules of my own. These will not only help you to set “Real Goals” but will also help you achieve them. Something S.M.A.R.T. forgot to mention.

Set Goals From The Heart

Someone once said that real success is to spend your life in your own way. When you follow your heart and do the things that you want to do you get to live a life of purpose aligned with who you really are, being true to your own values and beliefs. So many of us set our goals driven from our egos!  Especially when it comes to health & fitness. Most people set weight loss goals right? BUT they’re not actually doing it for themselves.  I was following a particular weight loss group on FaceBook recently and noticed how many of these women whinge & moan because their friend, collegues, partner, whoever hadn’t commented on their progress. I mean I even hear people complaining that their friends didn’t comment on their new house, car, shoes blah blah blah!! Get a friggin life PLEASE! Do stuff because it’s important to you, not to seek approval from others. This will never make you happy. If you’re not really doing it for you, you will never make it and if you do you won’t stay there. Stop! Let go of your ego. Put your hand on your heart and ask yourself “Is this really what I want?” And when you achieve your goal will you be so happy on the inside you won’t even think about seeking approval from others. Look into yourself and know the difference between looking for support and looking for approval.

Get Busy Planning & Organising

I know you’ve heard it before but it’s true when they say it’s all in the planning and preparation. When you plan for success  it makes all of the other steps so much easier. So write out your goals, put together an action plan and get yourself organised. Yes this stuff takes time and yes there will be times when you just can’t be arsed doing things like cooking your meals the night before but if you don’t you’ll be caught out and stressed out!

Be Disciplined

I’m going to blunt here (ha! not like me at all right ) but if there is something you really want to achieve you need to toughen up and just do it!  As Napolean Hill put it – don’t give in to negative influences, without doubt, the most common weakness of all human beings is the habit of leaving their minds open to the negative influence of other people. So suck it up and don’t expect people to take on your goals just to make it easier for you. These are YOUR GOALS. No one elses. End of story!

Discipline really is one of the greatest strengths you could ever master.

Practice Persistence

Or as I like to say create momentum and keep on moving forward. Someone once told me that momentum is like trying to push a boulder up a hill. If you take small steps and never stop you begin to create momentum, yeah it’s really hard to begin with but once you get it up that hill it’s all downhill from there. But if you stop even for a second that big arse boulder is going to send you right back to the bottom of the hill where you have to start all over again. This metaphor just made so much sense to me so I hope it works for you too. Just remember small steps people!

Be Mindful

We all rush around with our busy lifestyles, stuck in our heads and doing most things on auto pilot these days. I mean when was the last time you stopped and really “felt” your way through a situation? Lets take eating for example – do you smell your food before you put it in your mouth, feel the texture on your tongue, actually chew your food properly and savour all the flavours from that one mouthful? Or are you so focused on just shoving that next spoonful into your mouth you completely missed the whole event? When you start living in the present moment you get to enjoy life a whole lot more and you may even find a few things that you actually don’t enjoy that you do on a regular basis purely because it’s now just a habit… This one is pretty powerful and may just help you get rid of your vices.

Surround Yourself with Love & Support

Unfortunately we don’t always get the love and support we need from the people closest to us. A lot of the time they are the ones who say we’ll never make it. Sad but true! So get out and find yourself an amazing support network. Find a bunch of people who will cheer you on and be there for you no matter what. This is so easy now with the internet – we can connect with people anywhere and everywhere. When I first started my business I had no one – even those closest to me beat me down and told me to go get a real job! So I surrounded myself with like minded people – I got myself a business coach, I had a life coach and I conntected with other personal trainers, mentors and fitness professionals and I found most of these people on FaceBook. I owe FaceBook big time because without these people I would never have made it.

Make 2012 the year that you make shit happen because you decided to live your life on your terms. Enjoy & good luck!

Lots of love
Dicko Xxx

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Hey guys!

I have put together a list of fun & challenging things for us to do next year so here is a quick look at what you have to look forward to for 2012. Please pencil these dates into your diary, invite your friends and family of choice – the more the merrier!! But please note these may change due to weather conditions or any other unforeseen circumstances. Full information for each event will be provided at least 3-4 weeks prior to the event.

For those of you who are keen to join me in the SMH Half Marathon in May I will be training for this pretty much every Sunday from end Jan/early Feb. I will provide you with full information of when & where I’ll be training so be sure to come and join me as we progressively increase our distance & intensity from week to week. I will also be looking at swimming training for the Triathlon in October so will let you know as soon as I’ve figured something out.

It is going to be a FUN year ahead and I look forward to sharing it with you all!!

Fun Stuff for 2012

Sun 22nd Jan – Lawn Bowls

Sat 4th Feb – Real Life Fitness “Resolution Party”

Sat 11th Feb – Warrior Dash, Glenworth Valley, Peats Ridge

Sun 4th Mar – Kayaking, Spit Bridge

Sat 31st Mar – Surprise Social Event

Sun 29th Apr – Blue Mountains Walk

Sun 20th May – SMH Half Marathon (21.1km)

Sat 7th Jul – Surprise Social Event

Sat 28th Jul – Indoor Rock Climbing

Sun 12th Aug – City To Surf

Sun 16th Sep – Sydney Running Festival

Oct – Team Pinkie Women’s Triathlon

Tues 6th Nov – Melbourne Cup Luncheon

24th Nov – Real Life Fitness “Christmas Party”

Another year has flashed before your eyes and once again your health and your figure has fallen by the wayside. You have been so overwhelmed with your busy life that you’ve had no time to look after yourself. I mean your head is so cluttered with stuff that just thinking about what to have for dinner has become mission impossible.

It is time to make a change. A big change!

You know you need to do it. You know you need to step up. But you’re just so tired, run down, and overworked. You’re so busy looking after everyone else that you just can’t do it on your own anymore.

I totally get that! I used to be exactly the same. I was so busy pouring my heart and soul into my job that the only person I was making happy was my boss. And the only “thing” I was making healthy was the company I was working for. So not fair!!

But you know what? You can change all that. It is never too late to take that first step and all it takes is a decision. Decide that you want to fall back in love with your life again. I mean when was the last time you felt really good about yourself? Can you even remember that feeling of amazing?

And besides you don’t need to do this on your own any longer. I know how busy you are so we are going to do this together one step at a time. NO information overload, NO OTT diet strategies, NO bullshit! Just simple, easy to do steps that actually work and will have you feeling sexy, energised and full of life.

If you are looking for a quick fix then I suggest you walk away right now. This program is only for those who are committed to making life long changes. These are lifetime strategies that when followed 100% will get results. Yes you will lose weight on this program but more importantly you are going to rediscover what it feels like to be that confident sexy woman you truly already are.

If you are ready to Get Your Sexy On then CLICK HERE for full program details.

Our next program kicks off on Monday 7^th November and ends 23^rd December – just in time for Christmas.

Get Sexy In 7 Weeks!

Looking forward to seeing you on the sexy side!

Loves
Rache xoxo

Serves: 4

Ingredients
2L beef stock
1 tsp sesame oil
1 tsp ginger, minced
1 clove garlic, minced or diced
1⁄4 cup fresh lime juice
2 Tbsp fish sauce
500g beef fillet, excess fat trimmed
300g bean sprouts
1 bunch bok choy, chopped
8 green onions, ends trimmed, thinly sliced
2-4 small fresh red chillies, thinly sliced
1⁄4 cup Thai basil leaves
1⁄4 cup Mint Leaves
1⁄4 cup fresh coriander

Instructions

1. Combine ginger, garlic and half of the chillies in a medium saucepan with a dash of sesame oil and lightly brown.

2. Add the beef stock and heat over high. Bring to the boil. Reduce heat to medium and simmer for 5 minutes or until aromatic. Stir in lime juice and fish sauce.

3. Slice beef into 5mm-thick slices. Heat a barbecue or chargrill pan on high. Lightly oil barbecue. Add 1/3 of the beef and cook for 1 minute each side for rare or until cooked to your liking. Transfer to a plate. Cook remaining beef in 2 more batches.

4. Divide bean sprouts among serving bowls. Top with bok choy, green onion, chilli, fresh herbs, and beef. Pour over hot stock and serve with extra lime.

Chef Suggestions: Substitute beef for chicken or prawns

Serves:  1

Ingredients
3 sprigs fresh mint leaves
2 sprigs fresh coriander
20 mls lime juice, bottled
½ tsp palm sugar
20 grams snow pea sprouts
5 grams oyster sauce
130 grams barramundi fillets
1 spring onions (approx 15g each)
1 pump cooking oil spray
0.5 fresh red chillies (approx 45g each)

Instructions

1. Thinly slice the spring onions and chilli, then toss together in a bowl with the sprouts, mint leaves and coriander leaves.

2. Heat a medium sized non-stick pan over medium-high heat, spray lightly with cooking oil spray and cook the barramundi approximately 3 minutes each side or until cooked through.

3. Meanwhile, crush the palm sugar and place in jar with the lime juice and oyster sauce; place the lid on and shake to combine ingredients.

4. Transfer the cooked fish onto a serving plate, top with the salad and drizzle the dressing over the top.

~Serve with stir-fry veggies (zucchini, bok choy & red capsicum)

Serves: 1

Ingredients
150g Lean Beef Strips
200g Coleslaw or Stir Fry Veg Mix
5 Cherry Tomatoes, halved
1/4 Red Onion, diced
1tsp Sesame Oil
3 Sprigs Fresh Coriander, chopped
3 Sprigs Fresh Mint Leaves, chopped
Fresh or Dried Chilli
Cracked Pepper
Sea Salt

Dressing
2 Parts Olive Oil to 1 Part Balsamic Vinegar
Drizzle of Honey
Sprinkle of Dried Taragon

Instructions

1. Season the rump with salt and pepper and stir fry in sesame oil.

2. Add all other ingredients to a bowl and combine.

3. Top the salad with the sliced rump and drizzle with 2-3tsp of dressing.

Lunch Box Tips:

To prepare the night before
~ Add all salad ingredients to a Tupperware container and refrigerate.
~Cook beef as above then wrap in foil and pop in the fridge.
~Take salad dressing to work in a empty water bottle.

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When did eating healthy become such bloody hard work? I mean counting calories, low GI, low fat, low sugar, must eat protein straight after a workout… ENOUGH ALREADY! No wonder so many people are so god damn confused about what healthy eating actually looks like these days. I was even told recently that I should be eating meat & nuts for breakfast. WTF?! Like I’m going to get up at 5am and start chomping down on a piece of steak. There were no questions asked just eat this and oh take a bunch of these supplements – you will receive an invoice in the mail. Does no one have any bedside manners these days…..RAAAHHHHHH!!!!

Why do “they” have to make things so much harder than what they really are?! I’m a big fan of Keeping it Simple, so it’s time to bring it back to basics…

EAT REAL, WHOLE, NOURISHING FOODS 80-90% OF THE TIME. FULL STOP. THAT’S IT. OVER & OUT. GOOD NIGHT.

Or in other words…

CUT OUT THE CRAP 80-90% OF THE TIME.

If you have to ask if a food is healthy then it probably isn’t! But you already know that don’t you.

Enjoy your food, don’t be afraid of it. Enjoy your treats, don’t deprive yourself. If you tell yourself you can’t have something you’ll want it even more. That’s the nature of the beast (our minds).

I loooooooove potato chips, I can eat an entire bag in one sitting. Yup! I love’m and I enjoy eating them. I just don’t make a habit of it because I know what will happen if eat them all da time…

Remember that good ole saying “Everything in Moderation”?

So now you can have your cake, tim tam, glass of wine or bag of chips and EAT IT TOO! Just remember to save some for ron…

Over & Out
Dicko x

Do you get to about 3 o’clock and need something to get you through that mid afternoon hump? Before you reach for the cookie jar or that chocolate treat just remember that eating sugar will only make you hungrier and won’t curb your cravings for long. It will leave you wanting more… Did you say MORE?!

Instead… Kick your sugar cravings in the butt by replacing your mid afternoon sugar rush with these quick and easy Super Snacks. Full of protein & good fats, they will have you feeling fuller for longer and will boost your metabolism too.

Super Snacks

** Peanut Butter on Celery Sticks

** Tuna Salad with Avocado

** Boiled or Scrambled Eggs with some fresh herbs

** Hommus with Carrot & Celery Sticks

** Apple & Handful of Nuts (Almonds, Walnuts, Brazil Nuts)

** Greek Yoghurt with Frozen Berries

** Mini Frittatas

Be sure to keep your portion sizes under control and add in a cup of  Green or Herbal Tea or a big glass of water.

Kick your sugar habit, get rid of your cravings and boost your energy with real food that will keep you feeling fuller for longer.

Yours in health & happiness!

Rache

I was listening to my girlfriends talking about swapping Taco Shells for a Tortilla Wrap the other night because they thought it would be a healthier option for their kids.

I had my reservations just because I know how bad white bread is for you but really had no idea the exact ingredients of Taco shells so I really didn’t know what I was comparing it to.

Of course me being me I had to do my research and find out which in fact was the healthier option and I was really quite surprised at what I found. Check it out….

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………………..Taco Shell.……………………………...Tortilla Wrap

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Ok, so we’re comparing 1 Taco Shell to 1 Tortilla Wrap here…

The Tortilla Wrap has more than 2.5 times more calories, 9 times more saturated fat, 3.5 times more carbs and more than 22 times the amount of salt than the Taco Shell.

Nine times more saturated fat & 22 times more salt – that is nuts!! I really had no idea it would be that bad. I’m sure my girlfriend will be happy to know they can go back to eating Tacos the way they were meant to be eaten.

So, if you’re ever wondering what is the healthiest choice when it comes to meals there is a really great tool you can use that gives you the nutritional information of soooooo many different foods. I’ll give you a full rundown of this tool shortly – blog to follow soon.

Yours in health & happiness!

Rache x

Superfood Breakfast

Love museli but are unsure of the extras added to store bought?  Why not make your own?  Use this simple recipe and mix with your favourite fruits … you’ll be spoilt for choice!

On the Table in just 5 mins

SERVES: 1

INGREDIENTS:

120 grams wholegrain rolled oats
5 grams dried cranberries
5 grams dried apricots
5 grams sultanas
5 grams cereal, soy flakes
225 grams greek low fat yogurt
1 pump, cooking oil spray

METHOD:

1. Heat the pan over a medium heat, spray two bursts of the cooking oil spray then add the oats and soy flakes, and cook 45 seconds stirring all the time to begin toasting the oats.
2. Add the mixed dried fruits and stir continuously for another minute to heat through.
3. Serve hot or cold, scattered, sprinkled or stirred into Greek yogurt.

Alternative serving suggestion: Make into hot fruit porridge by mixing 1 portion of Superfood Breakfast with 100mls water:

• Microwave: pour into a bowl and microwave on high power for 2 minutes, stirring after 1 minute. Stand 1 minute, pour into a dish and enjoy with Greek yogurt.
• Hob: pour into a saucepan and cook over medium heat stirring continuously till thick and creamy. Pour into a dish and enjoy with Greek yogurt.

Chefs suggestion:

• This recipe can be prepared the day before or made in bulk in advance to store in an airtight container in a cool dark place for up to 2 weeks.
• Take a bag of Superfood Breakfast with you to work or on picnics as a quick nutritional meal with a tub of Greek yogurt.