With only 15 weeks until the CRAZY CHRISTMAS rush begins, we are at that point in time where we will be booking in ALL sessions NOW so that everyone can be as prepared for the 'jolly season' as possible.
This will also allow Chris to structure the weeks over this holiday season to give him time with his family whilst ensuring everyone is still smashing goals and enjoying themselves as well.
So, we bring to you our 6-week Christmas Fit Challenge... a challenge with YOURSELF to stay committed and active over what can be an 'UNDO ALL YOUR HARD WORK' period of time!
We have developed two packages:
The Fit Elf Package: perfect for those that want to keep up their training and get in extra workouts (BCA Knockouts) that have been programmed by Chris for maximum calorie burn - perfect for the extra food you may be consuming during this time - don't forget all the freebies included as well! Approx $55 worth.
The Total Rudolph Package: This package has everything the Fit Elf package has BUT we have also added in our Lifestyle Eating Plan, which scientifically calculates and programs your eating to get you the best results. It is totally customised to your own needs and goals and we can even schedule in flexibility for those unavoidable events that we want to enjoy ourselves at over the 'silly season'.
You will notice that the period of time is actually 7 weeks. This is due to BCA closing for 7 days - 5 actual days of the challenge (29th Dec - 4th Jan), as we will be away. And we will make up for the days absent in that final week.
We will be running 30 minute group sessions starting from 5:00am until 6:30am (being that the last session will finish at 7:00am), Monday to Friday. The two packages available allow for 2 sessions per week - should you wish to do 3 and you get in quick to book your spot, we can just add on an additional $120+GST to lock you in.
Given that Christmas is a time of year that everyone would like to maximise their time with their family, we will require everyone to book & pay a $100 deposit before the 20th Sept 2016 (with remaining amount payable broken up into 3 more payments prior to the start date - 15th October, 15th November & 12th December - to make it as easy as possible for everyone to take part) - this way we know exactly what's coming and can plan for this time of year around the sessions we know are confirmed.
If anyone has any further questions regarding the packages, times available etc, please do not hesitate to email us here.
We look forward to staying fit with you over Christmas and New Years :)
<3 Chris & Miki x
We are now past the half way mark in 2016 - do you even remember what your 'New Years resolutions' were? Let alone having achieved any of them?
We are firm believers that you need to put your wants, desires and dreams down on paper, out to the universe, to attract and manifest all those happy, positive, good experiences into your life.
There is so much power in creating a Vision Board, but only when you are precise, have a clear plan and purpose when doing so. Sticking a few pretty words on a big piece of cardboard is hardly going to turn your life around, but having purpose and unwavering belief and intention with what you place on it, can.
Now, a vision board isn't a magic trick where you can place all of these 'things' you want in your life on there, and somehow they will turn up on your doorstep the next day (wouldn't that be nice though?)
No, a vision board reminds you every day what you're working towards, what your hard work is pulling you closer to having in your life. It also reminds you to never give up, to keep pushing and to keep trying, because rolling over and being defeated surely can't be better than continuing to work towards your hearts truest desires... even if it takes while?
Or, the more popular way (and personally, our favourite way) is to print out the pictures, or cut images out of a magazine and paste onto a poster board and arrange like a collage along with key words or motivating words that show what it is you're asking the universe for. When finished, you hang it up somewhere that you will see it every single day.
Most of the time, people will have fun doing this step, hanging it up and every now and then, look at it and wish with all their might that a miracle will happen rather than putting some real thought into what action steps they need to take in order to accomplish what they have on their board.
Before you start the creative process of doing a vision board, sit down and have a really good think about a few things:
Make sure you keep reading, because I have FREEBIES for you at the end!
There's someone we follow on Facebook that is a truly inspirational and uplifting person, and he often shares stories about how vision boards and writing what you want in your life down on paper has helped him to transform his life. To cut a long story short...he recently shared that a few years ago he did a vision board and had a picture of the type of home he wanted to own one day (after hitting rock bottom in his life)... After years, and lots of hard but fulfilling work in his business, he finally bought a home. While packing, he came across his vision board, that had since been put away (for some time), and to his absolute delight, the place he had bought, was almost IDENTICAL to the picture he had stuck on his vision board YEARS prior.
How's that for amazing? We got goosebumps reading that! And just goes to show that they do help, and your dreams can come true... even down to the finer details!
So, once you have become very clear about what you WANT, then you get to the fun part of getting all your materials! Think poster board, glue, pens/texters, scissors, some magazines (and a printer if you want to print your FREEBIES at the end).
We hope that this post has inspired you to make your dreams clear to the universe, and to start making plans to get them happening!
~ Without a plan, dreams are just wishes that may never come true ~
The marketing used to 'trick' us into thinking something is healthy is crazy and unless you're good at reading food labels, it's easy to be fooled.
So today I will blog about popcorn and the yummy flavours I make at home.
The marketing used to 'trick' us into thinking something is healthy is crazy...it's easy to be fooled "
I'll start by noting that I buy the Popped Corn bag from Coles for $1.95 and this makes cups upon cups of popcorn - I don't even need to use it all to make a weeks worth of popcorn snack bags for everyone.. (that means theres some left over for movie night on the weekend too, yeah!)
Following the instructions on the back, I opt to use Coconut Oil in a saucepan for the 'cooking' oil - coconut oil has a myriad of health benefits (but that's a post for another time) and that's why I choose to use that instead of Vegetable Oil or the like.
I also get snack size snap lock bags (which can be re-used too if you like going the Eco path as much as possible OR, you can buy the biodegradable ones) which I use to portion out the Popcorn once it's finished.
Here are our favourite family flavourings:
Cinnamon + Coconut Sugar
You will need:
Sweet & Salty
You will need:
Chocolate Peanut Butter
You will need:
You may be wondering why I cook the popcorn in the oil, instead of air popping it (which you can do - I will explain that shortly).
When you buy the microwavable popcorn bags from the shops, or ready made popcorn - they are often filled with preservatives, or made with unhealthy oils. Then the healthier options that the shops have are just downright expensive!
However, if you would like to consume your fats with other foods during the day (like nuts, seeds & avocado) but would still like to enjoy the above toppings, you can also make the popcorn without the oil.
How? Instead of in a saucepan, all you need to do is get a big brown paper bag, place the kernels inside the bag and fold over twice at the top. Put the bag into the microwave, and depending on the strength of your microwave, cook for anywhere from 90 seconds to 4 minutes. As I mention in the method for the pan cooking - listen for the frequency of the popping and if it slows right down - they're done! You can then continue to make the toppings as listed and you can have the popcorn without the cooking oil.
An average serving size for the snack bags that I make, is approximately 1 cup. Fantastic as a mid afternoon snack, or for the school lunchbox (minus the peanut butter one - that ones a great movie night popcorn treat!)
So there you have it, healthy AND affordable popcorn goodness for home and the lunchbox that ticks all the right boxes. I hope you found this blog helpful in some way, or it has inspired you to make some popcorn for your family or even create some healthy variations of your own!
I would love it if you could LIKE, COMMENT and SHARE this post on your own social media platforms, as the more people we can help, inspire or share our ideas with the better (and the more time I can put into doing posts like this for everyone! YAY!)
Avoiding that situation isn't actually as hard as you may think - if you prepare yourself (and your pantry) for when the hunger monster strikes.
So, I have listed my all-time pantry (and fridge) must-have's in order to achieve snack time success! A tiny bit of preparation can go a long way towards keeping you and your tummy happy.
So there you have 11 great pantry (and fridge!) MUST-HAVE'S to beat the hunger pangs when they strike.
It doesn't have to be tasteless. It doesn't have to be complicated.
Just be prepared. Ensure you always have them at home. Remind yourself how good you feel when you make the better choice. Don't buy the rubbish if you can't help yourself.. trust us.. the kids don't need it either!
So lets first clarify what the difference is between free weights and resistance machines.
Free weights are typically hand held weights such as dumbbells, kettle bells and barbells. These give a true reflection of your strength, as there is no "help" during the lifts/exercises you perform.
Resistance machines are usually big and bulky, with seats, cables and weight plates. They help facilitate your ability to lift a weight and help you through your 'weak' spots during a lift.
Using free weights call on stabilising muscles to aid the larger muscles during the exercises you do, whilst the machines enable you to work specific muscle groups and isolate those areas.
What's right for you? Experienced lifters use both, depending on their goals, training intensity etc. However, we suggest that if you are new to weight training, or nursing an injury, machines are always the best place to start while you condition your body (or strengthen due to injuries), before progressing slowly to free weights to increase your strength and performance.
Following is an example of a free weight exercise that can also be performed on a machine - if you try this yourself, you will quickly realise how much easier the machine is to use - which for beginners is GREAT as it enables you to really focus on engaging your muscles and squeezing them to get the best results.
There are numerous ways to perform this exercise, but lets start with the beginner version -
the shoulder press machine.
For this one, you sit at the machine (ensuring the seat is at the correct height - keeping hands in line with the ears), set your weight (always start lighter and add weight, you don't want to injure yourself starting too heavy), then decide on your rep range (rather than get technical, I suggest reading this blog post about rep ranges, what they mean, what they do, and whats going to suit your goals, because its a debatable topic, and subject to your own interpretation, and also experimenting with different approaches).
Now let's progress to the next option -
barbell shoulder press (seated, then standing).
This is a progression from the machine, as it is a free weight, but unlike dumbbells you aren't controlling a weight with each arm independently. Given that you hold the barbell correctly, the weight is evenly distributed and still offers better balance. Although, this time you will call on more stabilising muscles as you progress through the lift.
The progression after this would be the dumbbell shoulder press (seated, then standing).
Holding a dumbbell in each hand (both the same weight), and then pressing above your head. This movement requires the most strength, coordination and stability and you are using both hands separately but simultaneously. It's important not to focus on one side more than the other otherwise you will be put off balance and increase the risk of injury. However, once you progress to this level, you will notice that even more stabilising muscles are activated throughout the movement and experience increased strength over time.
So just remember, start with the resistance machines, and move on to free weights as your body adapts. Furthermore, hire the help of an experienced Personal Trainer to monitor and assist you through these progressions. A personal trainer will also know when you're ready to tackle a more challenging movement, so you're less likely to experience any injuries.
We live in a society almost breathless for a ‘quick fix’ and that is evidenced everywhere.
From magazines and media posts to the products in our supermarkets and I mean – ‘products.’
Food that has been created in a laboratory and fits into a well-marketed and often brand-new niche; food designed to ‘fit’ into our poor lifestyles where we don’t always take the best care.
One of the oldest and most established practices of medicine is food. Both in prevention and cure, for all kinds of issues and this ancient and innate knowledge within us all, deserves more of our attention.
Eating real food. Vibrant food. Fresh food.
Dropping the labels – both of how we think of the food and on the food itself.
Because real food doesn’t need a label or a deciphering of its ingredients, it is the ingredient.
Being that this is really my first blog entry that will focus on pregnancy, I will give a brief run down of my history & past experiences, so everyone feels 'up-to-date' with where I'm at...
Most of you know I gained MUCH more weight than required in my first pregnancy 6 years ago (think of what a plastic glove looks when you blow it up - yep, that's what my hands looked like! 30kg gain to be exact. Yes. You read correct. 30kg)
That pregnancy ALSO resulted in becoming a Mummy to an amazingly beautiful & cheeky little girl, and looking back, it's still an experience I am grateful to have had as it made me hungry to educate myself & learn so I could change my habits. Within two years of hard work, I shifted that 30kg + an extra 5kg. Being the fittest, and healthiest I had ever been in my adult years.