Workout #14

Workout #14

This is one of my FAVOURITE types of workouts to do, and it doesn’t require any equipment. HIIT workouts are great because they burn a lot of calories, but doing too many leg focused exercises can cause unwanted bulkiness. This type of HIIT ab workout won’t cause bulk and will help you get a lean and toned stomach.

HOW TO COMPLETE THE WORKOUT

Complete each exercise for 30 seconds, with no rest (i.e. one exercise straight after the other). After you have finished one round, rest for 1 minute. Complete 3 rounds (or more if you’re feeling up to it!). 3 rounds should only take you around 12 minutes – easy!

Snap Jump + 4 Mountain Climbers

Advanced Toe Taps

Bicycle Crunches

Plank Leg Lifts

Roll Ups

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Protein Oatmeal Slice

Protein Oatmeal Slice

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Perfect sweet snack to hit the 3pm sugar cravings. Filled with protein, fibre and healthy fats to keep you full for hours. Keep them in the fridge for the perfect pre-workout snack.

Ingredients:

1 1/2 cups rolled oats

1/2 cup pepitas

2 tbsp flaxseeds

1/2 cup almond meal

1/4 cup sultanas

1/4 cup vanilla protein powder

1/2 cup coconut oil melted and cooled

1/4 cup rice malt syrup or other sweetener

1 tsp vanilla extract

2 eggs

1/4 cup milk.

Method:

  1. Preheat oven to 190 degrees celsius and grease and line a slice tin.
  2. In a large mixing bowl combine all dry ingredients and stir.
  3. In a separate smaller mixing bowl combine all wet ingredients and stir until well combined.
  4. Add wet ingredients to the dry ingredient mixture and stir gently until just combined.
  5. Place into prepared slice tin and smooth the surface with the back of a spoon.
  6. Place into preheated oven and cook for 30-40 minutes or until cooked through and golden brown on top.
  7. Slice and drizzle with melted dark chocolate (optional, kinda).

Enjoy!!

Workout #13

Workout #13

This is full body HIIT workout that won’t cause bulk, and will still get you lean and toned, and burning lots of calories!

Complete each exercise for 30 seconds, without rest. Once you have completed the full circuit, rest for 2 minutes. Complete 4-5 rounds in total.

 

  • Broad jump + 4 high knee runs
  • Shoulder tap push ups (on toes – use incline to make it easier)
  • Butterfly crunches
  • High knee runs with step (pictured)
  • Tricep dips
The Female Athlete Triad – What Every Girl Who Exercises Needs To Know

The Female Athlete Triad – What Every Girl Who Exercises Needs To Know

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Sport & exercise is a great way for girls & women to stay fit, healthy, gain confidence and socialise with friends. Time & time again, research has proven that those who engage in regular physical activity are generally healthier, more confident and feel better physically & mentally than those who don’t.

 

Unfortunately, there is a serious medical condition that can effect females who train regularly. This condition is estimated to affect one in every four females involved in sport & regular training, and can cause stress fractures, iron-deficiency anaemia and weak bones.

 

Sadly, despite this condition effecting up to one quarter of girls and women in sport, it often goes unrecognised. It is not until it starts to impact upon a female’s sporting ability that something may be done. This condition is known as The Female Athlete Triad.

 

If you are a female involved sport and intense exercise, or if you are the coach or trainer of female athletes, or, if you have a daughter who plays sport, then you need to be aware of the ‘The Female Athlete Triad’. If you have a good knowledge of this condition and are able to recognise the signs, then it can either be prevented or managed successfully, allowing females to achieve their full athletic abilities.

What is the Female Athlete Triad?

The Female Athlete Triad is a combination of three medical conditions that are linked to each other:

 

  1. Low energy availability & disordered eating
  2. Menstrual problems
  3. Weak bones & stress fractures

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A female does not need to exhibit all three components of The Female Athlete Triad at the same time to be at risk of health problems! If just one of these factors is present, then medical help should be sough to manage the condition.

Triad Factor #1: Low Energy Availability and Disordered Eating

The first factor of The Female Athlete Triad is low energy availability. Energy availability is the amount of energy from food (calories eaten) that is available for your body after exercise. Some females may try to lose weight as a way to improve their athletic performance or to achieve a certain look. Other times, girls simply may not realise how much energy they expend during workouts and they don’t eat enough to maintain a healthy weight.

Some girls with the Triad may also show disordered eating (including anorexia or bulimia), meaning they go to extremes and restrict or eliminate certain foods or food groups and skip meals. Basically they do not provide their body with sufficient energy.

In the short term, if you don’t fuel your body with enough energy from the food, you won’t be able to perform at your best. This will mean less power, muscle strength and stamina. However, in the long-term, if this energy deficit is too large, your body will not have enough energy to maintain normal bodily functioning, like developing healthy bones, regulating your body temperature or having a menstrual period every month.

Triad Factor #2: Menstrual Problems

The second factor of The Female Athlete Triad is menstrual problems. Exercising intensely and not eating enough food (i.e. low energy availability) can affect a female’s hormone levels. Decreases in estrogen, the hormone that helps to regulate the menstrual cycle, can occur. As a result, females with the triad may have irregular or missed periods, or they may stop altogether, which has serious reproductive health complications.

Triad Factor #3: Weak Bones and Stress Fractures

Bone problems resulting from The Female Athlete Triad include stress fractures and reduced bone density for your age. When you are in a negative energy balance, your body is not able to replace old bone cells with new healthy cells. This can lead to stress fractures and low bone mass. Usually, the teen years are a time when girls should be building up their bone mass to their highest levels — called peak bone mass. However, minimal energy intake will affect hormones, leading to stress fractures and other bone problems like osteoporosis, which are detrimental to athletic performance.

What Are the Signs and Symptoms?

Are you a female in sport or train regularly? Have you experienced any of the following:

  • weight loss
  • irregular periods or loss of periods
  • fatigue & decreased ability to concentrate
  • stress fractures
  • muscle injuries
  • brittle hair or nails
  • dental cavities
  • sensitivity to cold
  • low heart rate and blood pressure
  • heart irregularities & chest pain
  • preoccupation or obsession with weight, appearance, food & exercise

 

If you have experienced any of these signs or symptoms, it is important to talk to someone about it. Remember, with proper help, you can manage this condition, stay healthy, prevent serious health complications and keep performing at your best.

What Coaches and Parents Should Look For

If you are a coach or a parent of a female athlete, it is important to be aware of the signs and symptoms above. Frequent or deliberate attempts of female athletes to lose weight or decrease body fat quickly can be clear signs. Chaotic eating patterns, stress around eating and deliberate under-fuelling are also possible indicators. Talking about the triad may be a touchy subject for some female athletes but is important and should be always be evaluated by a sports-minded health professional.

So now that you know what The Female Athlete Triad is, and some of the signs and symptoms to look out for, stay tuned for Part 2 for prevention and treatment strategies. There are many nutrition-related options to help prevent and manage this condition, and allow female athletes to compete and excel in their sports in a healthy and happy way.

And in the mean time, if you are a female who is experiencing some of these symptoms, or are a parent, coach or friend, please consider seeking help from a health care professional, or at least talk to someone about it.

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How To Get Rid of Cellulite

Cellulite is not just limited to people who are overweight or have excess body fat. Everyone can have cellulite, including skinny people. Around 85-90% of all women have cellulite!

So how do you get rid of cellulite? Is there anything you can do?

First of all, let me explain what cellulite actually is.

WHAT IS CELLULITE?

Cellulite is fat, located in the dermis layer (just underneath your actual skin). The dermis layer contains connective tissue made from collagen, and the connective tissue is formed in a honeycomb shape. When fat cells increase in size, they push up against the connective tissue, making the fat cells bulge out through honeycomb, giving that dreaded dimpled appearance.

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WHAT AFFECTS CELLULITE?

There are a few things that can affect whether or not you have cellulite.

Body Fat

One of the key factors is your amount of body fat. The more fat you have, the larger your fat cells will be and the more dimpled your legs will look. The main cause of cellulite is the enlarged fat cells that you can see at the top of the above image.

Genetics

As I mentioned earlier, skinny people can get cellulite too. These skinny people can be skinny fat (i.e. appear skinny but actually have a high percentage of body fat) or they can be genuinely skinny with a low body fat percentage and still have cellulite (this is much more rare, but does happen).

Unfortunately, cellulite is partly genetic and may explain why skinny people with a low body fat percentage can have cellulite. The distribution of your body fat is influenced by your genetics and can determine if and where you will get cellulite.

Other Factors

Other factors such as skin thickness, strength of your connective fibers and blood circulation can also affect cellulite. Blood circulation is another one that may be influenced by your genes.

So now we now what cellulite is and what causes it; but how do we get rid of cellulite?

HOW DO YOU GET RID OF CELLULITE?

Cellulite is purely fat. So the BEST way to get rid of cellulite is to reduce your overall body fat. And the best way to reduce your body fat is to eat a healthy diet and be active.

Eating a Healthy Diet

Firstly, eating a healthy diet will assist with weight loss, which will mean that your fat cells reduce in size and the dimpled appearance will reduce. Easy as that!

Make sure you eat plenty of fruit, vegetables, fiber and whole grains, which will help to remove waste and toxins. Avoid all the regulars like junk food, processed food, sugar and excess salt.

Avoid Toxins Including Alcohol and Cigarettes

Alcohol and cigarettes harm your body’s lymphatic system. The lymphatic system is important for removing toxins from your body. Cigarette smoke also weakens the formation of collagen, which is what the connective tissues are made from, hence adding to your cellulite problems!

Drink Lots of Water

Drink 2L to 3L of water per day to help keep your body hydrated and flush out toxins.

Exercise Regularly and Be Active

Exercise regularly and make sure your workouts include a combination of cardio and weights. By reducing your body fat and replacing that fat with muscle, you will greatly reduce the appearance of cellulite on your legs.

If you have a job that requires sitting at a desk, make sure you stand up and walk around regularly. Keep that body moving!

What About Creams, Scrubs and Massages?

Unfortunately, there is no easy way out. You can try every cream, scrub, etc in the world, but it won’t get rid of the cellulite. There is no scientific evidence to prove that creams, scrubs and massage get rid of cellulite permanently. There may be some minor improvements but these are only temporary. Lots of creams and scrubs contain caffeine, which dehydrates the skin and can make it look firmer. But this is likely to only last 24 hours. If you do use a body scrub, it is best to use it the morning before you head to the beach!

No Equipment Workout

No Equipment Workout

This week I did a QUICK, crazy good booty building HIIT workout and incorporated some ab work along with it.

This workout is definitely a must try! Especially when the gym is busy/you don’t go to a gym or you have little to no equipment. You don’t need a gym membership or gym equipment to get a good effective workout.

WARM UP: 

 Treadmill, 10 minutes of interval running/sprinting

– 2 minutes speed walking, 2 minutes running/sprinting

 Full body stretches before and after the workout.

CIRCUIT 1

30 seconds each exercise, repeat 4 times

A1. Medicine Ball Toss Burpee

A2. Reverse Crunches

CIRCUIT 2

30 seconds each, repeat 4 times’

B1. Squat In-Out Jumps

B2. Plank to Alternating Toe Touch

CIRCUIT 3 

30 seconds each, repeat 4 times

C1. Kettle Bell Burpee

C2. V-Crunch

FINISHER:

 Repeat circuit 3 times.

 A1. 20 second Plank Hold

A2. 20 second Plank Alternating Shoulder Taps

A3. 20 second Plank Alternating Arm Lifts

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Boost That Smoothie Bowl!

You probably know by now that I am constantly trying new supplements and remedies to enhance my mind and body. There are a lot out there

I am always curious and eager when it comes to trying new ones so when the Dr. Brandt team reached out to me about their Water Booster I was more than excited to incorporate it into my routine. This little bottle packs a serious punch. It’s a goji berry extract infused with the power house maqui berry. The combination of these two potent antioxidants helps fight the affects of free radicals and potentially help slow down the aging process. One dropper full is actually the equivalent of 15 cups of green tea. It aids in detoxing, which helps with clear skin and digestion. While I were super impressed with the benefits and easiness of the water booster, even I can sometimes get bored of just another thing to add to your glass of water. So when Dr. Brandt asked me to try it, I wanted to get a little creative with it and show you guys how you can switch up your recipes with these kind of supplements. Here’s the one way I have incorporated these magical drops into a recipe, allowing me to fuel my body and fight the effects of free radicals.

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