Something Different

While i am quite sure you have all heard of it before, it really is a great idea to try – especially if you are looking for a change.

So i bought myself a julienne peeler and was going to wait until the weekend to test it out, but you know, got impatient and decided that i wanted to use it last night!

OMG – best decision ever!!!

And this one doesnt even need a recipe it was that simple! (have i used to many exclamation marks?  I think its necassary as it is just so uh-mazing!)

Anywho…

So totally get your new julienne peeler and a zucchini and peel the zucchini into spaghetti like pieces.  Get some coconut oil and heat up a pan… Toss for like a minute and place on the plate… DONE!

I served with some psyllium husk crusted salmon.  And again, simple as.  All you have to do is coat the salmon in psyllium husks (just a 1/2 tablespoon) and place under the grill for about hmmm, 8-10 minutes turning half way.

Jeebers people, serve and enjoy! and it is like… hold on let me have a look on calorieking.com.au

472 calories.  32 grams fat (thats good fats people!) 37 grams protein, 7 grams carbs

Post copied from temptyourtastebuds.com

 

The trainer has to train too…

I know i have often covered what i do and how i approach weight loss and competition preparation, however sometimes after sessions with clients i sit back and wonder if people truly realise what it takes to be a figure girl.  To manipulate your body into a form that competes on such a high level.

It isnt for everyone, some may think that we are crazy, but to me it just proves that while 99% of the population dont want to be a figure girl, it is POSSIBLE to make your body do what you want. You just must have the determination and mindset to make it happen.

It isnt easy, and while some may think that as a personal trainer it may come as a second nature, truth be told, we are only human, temptation is all around us, and when i tell my clients it is all about mindset and focusing on the goal – it really is what it is about.  And i too must focus and get into the right frame of mind to be who i am, and to compete at the level i compete.

As a trainer my knowledge is based on years of research / learning and putting into practice.  In particular: Charles Poliquin – i find his information very informative and valuable.

First of all protein… I stick to 3g per kilo of bodyweight.  Some may think this is excessive… but I can not eat carbs.. I have the fat gene and if I look at carbs I gain fat.  And believe it or not your body doesnt need carbs (despite what EVERYONE says)  The protein that i consume that my body doesn’t use will get converted to carbs anyway (Glycogenesis).  This process in itself uses energy so i’ve turned my skinny fat body into a fat burning machine.

And as such to achieve this 50% of my protein comes from animal source.  The rest other foods and supplements.

• Pre workout i have caffeine of some sort – black coffee.  I also have used No Explode but it’s full of fillers and have gone to Jack3d. I have a gene where my blood vessels do not dilate well and through reaserch i have found Jack3d works well for me as it has Beta Alanine.  I also have elevated inflammation genes so I use a Multi B complex prior to training. in particular the folic acid helps with soreness.
• I use carnitine as soon as I wake up – this initiates fat utilization. Then before during and after workouts.
• I also use Tyrosine for Thyroid health.. important for figure girls especially if you compete back to back years.
• Ginseng is for energy – also good for tricep fat.  Have a read of the attached.
• Gotu Kola is great for mental focus.
• I use arginine during workouts as it helps elevate Hgh… often in pre workout drinks.  Apparently, during your workouts are the best times to have your good gut bacteria… according to CP
• I also use Fenugreek with my carbs as it assists in preventing blood sugar elevation… also great for stripping fat off your hips.
• I am a massive fan of Glutamine.. this amino helps us hold onto nitrogen.. and therefore muscle.  If I exercise on an empty tummy I always have this first.
• The other things I also use are Fish Oil 12-16 grams per day.  Aim to have 1 gram per bodyfat %.  In conjunction with Carnitine its a great fat burning combo.
• I use DIM – 1 three times per day to help drop fat off legs and butt.
• The zinc, iodine and selenium combo is great for thyroid too. Which i’ve had trouble recently with.
• I also use Green tea caps for fat burning and antioxidants.
• I also use Glycine – start with 2 grams and add 1 gram each day until you get to 20g per day.  I have this post workout (not listed on the diet plan though).  This should help reduce my belly fat.
• Leucine with your workout prevents too much muscle loss.

I’ve been doing German Body Composition Training for 3 weeks now and my lean body mass has gone up nearly 2 kgs, however I do prefer split training so I do that in the middle of the day.

The one thing i’ve changed recently is to do my weights session in the morning as opposed to cardio. Your cortisol levels are high in the morning.. you can use that for energy.  So if you do cardio in the p.m. you are less likely to elevate cortisol… which builds belly fat.

With every comp you experiment with different techniques to see what works best, but as you can see – the trainer must train too! And to prepare yourself for a competition really is a challenge that proves that no matter what your body shape and composition you really can manipulate it to appear as you would like – you just have to have the courage to give it a go, to push yourself past the limits you once told yourself were too high.

 

Timetable Update – February 20

Just for Fun!

Alternatives… Living a Chemical Free Life

Alternatives for cleaning in the Kitchen

• All purpose cleaner- Mix 2 heaped tablespoons bicarbonate soda with 1 tablespoon white vinegar. Store in air tight container. For really stubborn spots, use with an old toothbrush and scrub well.
• Bench tops and stainless steel sinks/ appliances- Clean with plastic scourer and soap or bicarbonate soda.
• Blocked Drains- Use rubber plunger to clean grease-blocked drains.
• Brass- Shine with a loose paste of vinegar and salt.
• Chrome- Polish with apple cider vinegar.
• Copper- Using a soft cloth, rub with vinegar. Polish with a soft cloth.
• Decanters and Vases- Clean with uncooked rice and a little tea with a few tea leaves.
• Dishwasher- Biodegradable dishwashing powders are now available in some supermarkets and health food stores.
• The use of conventional dishwashing detergents (that are non-biodegradable) can be minimised by using washing soda each alternate wash. This way you use only half the amount of detergent while avoiding scum build up which can occur when using washing soda only.
• Dishwasher rinse aid- Use white vinegar to prevent spotting and streaking.
• Dishwashing by hand- There are biodegradable, low chemical dishwashing liquids available at most supermarkets and health food stores. Alternatively, use pure soap or soap flakes. Dissolve soap by rubbing between gloved hands or use a wire basket. Using a splash of vinegar in the rinse water gives glasses and plates a lovely shine.
• Fridge cleaning and deoderising- After cleaning with warm water and soap, wipe down with vanilla essence or leave an open packet of bicarbonate soda in the fridge.
• Kettle- to remove hard water encrustation, boil equal parts of vinegar and water in the kettle.
• Ovens- Make a paste of bicarb soda and water. Apply with a spatula to the inside of the warmed oven. Leave to dry, then clean off with a stiff brush or scourer and very hot water.
• Oven Racks- Use the laundry sink to soak racks in washing soda dissolved in hot water.
• Silver- Make a solution of one part washing soda to twenty parts water and put into a ceramic bowl with a piece of aluminium foil. The effervescent bubbles created are non-toxic (carbondioxide). Dip the silver into the mixture briefly. Rinse in hot water then dry with a soft cloth.
• Tea stains- Rub cups and mugs with salt or lemon juice or scour with steel wool.

Alternatives for cleaning in the laundry

• Washing clothes- Pure soap or soap flakes do just as good a job as harsh powders and liquid cleaners. Biodegradable washing powders and washing liquids are now available from most supermarkets.
• Machine washing- Dissolve soap flakes in a little hot water before adding them to the washing water. Soap residue or scum is the result of water hardness and is easily dealt with by adding 1/4 cup of washing soda to the wash cycle. In areas where the water is very hard, add 1/2 cup washing soda to the wash cycle and 1/4 cup washing soda to the rinse cycle.
• Hand washing clothes- Run soap filled wire basket shaker (or soap inside a mesh bag, eg. orange or onion net bag) under the tap when washing by hand. You can use up all the little bits of unused soap in this way too.
• Stain removal- Act Quickly! A fresh stain can be far more easily removed than a dried and ingrained stain. Scrape off or absorb as much of the stain as possible. If the stain is fresh and not greasy, it can often be removed by putting it straight into cold water. Don’t use hot water as this sets the stain permanently.
• Ball-point pen stains- Using methylated spirits, flush fabric repeatedly and then rinse.
• Blood stains- Soak in cold water for ten minutes then wash with soap.
• Coffee stains- Wash out with cool water, then vinegar. Finally, rinse in cool water.
• Fruit stains- Immediately cover stain with salt and soak in milk before washing.
• Grass stains- Soak with methylated spirits, allow to dry and then wash.
• Grease spots- If the spot is fresh, sprinkle thickly with bicarbonate soda, leave for a few minutes then brush off. For dried grease stains, wet fabric and rub bicarbonate soda into the spot. If a stubborn stain, repeat and leave for a few hours then wash. If the grease stained fabric can take a hot iron, place brown paper above and below the stained fabric and press for a few moments with a hot iron. The grease will absorb into the paper. Wash in warm soapy water.
• Ink stains- Soak the stain in milk, then wash in soapy water.
• Linen Spots- Rub spots with bicarbonate soda and lemon juice before washing.
• Lipstick stain- Soak stain in milk for thirty minutes and then wash in warm soapy water. Put a little glycerine on the stain and a few hours later wipe with eucalyptus.
• Mildew- This fungus can be killed by hanging fabric in the hot sun or outside on a frosty night.
• Mustard stain- As for tea stain.
• Nappies- After scraping off the excess, soak soiled nappies in 3 tablespoons of bicarbonate soda dissolved in warm water. For stubborn stains, repeat several times. Wash in warm soapy water. Sun-dry.
• Perfume stain- As for tea stain.
• Raspberry stain- Wash with soapy water and then rub lemon juice over the stain. Leave for one hour before washing out.
• Red wine- Pour salt on immediately, let it stand for a while then soak in cold water and rub out.
• Rust- Saturate stain with lemon juice and cover with bicarbonate soda and leave to soak.
• Scorch- Rub well with white vinegar and rinse with cool water.
• Tar- Saturate stain with eucalyptus and cover with bicarbonate soda for one hour. Wash off in warm water. For stubborn stains repeat several times.
• Tea and Cocoa- Rub with glycerine, leave for three to four hours, and then wash with soap and cold water.
• Wax and Chewing Gum- To remove from fabric, place a block of ice onto wax or gum or place fabric in a plastic bag in the freezer. After two hours, scrape off and sponge with eucalyptus.

Alternatives for cleaning in the Bathroom

• Tiles & basin- Use all purpose cleaner (mix 2 heaped tablespoons of bicarbonate soda with 1 tablespoon white vinegar). Apply with soft cloth. Wipe off with clean moist cloth. Leave a while for stubborn stains.
• Mould removal- Wipe vinegar onto surfaces, leave overnight, then scrub off.
• Toilet cleaner- Use vinegar and leave to soak for ten minutes. Limescale can then be scrubbed off.
• Toilet deoderiser- Open windows top and bottom to draw in fresh air. Place a small bowl of pot pourri or a pot of mint essence in the bathroom and toilet. Wipe floors with vanilla essence.
• Bathing- Put 1/2 cup of rolled oats in the toe of a discarded stocking or sock and run it under the tap as the bath fills. The oat-treated water will pamper your skin and the oat sock can be used for cleaning your skin.
• Shampoo- This can be made from mixtures of water and herbs, vinegar, lemon juice (as conditioner and lightener), egg yolks (for dry hair) or beer (for body). Biodegradable organic shampoos and conditioners are now available from some supermarkets and most health food stores.

Alternatives for cleaning Furnishings

• Carved furniture- To clean, apply cedar oil with a cloth and then use an old shaving brush or very soft baby’s hair bruch to clean difficult corners.
• Floors- Clean lino tiles and floors (and bench tops) with one tablespoon of lemon essence diluted in 1/2 bucket of water, or wash with vinegar and soap. Polished wooden floorboards and tiled floors can also be washed with vinegar and soap.
• Furniture polish- For softwoods, rub with a mixture of olive oil and lemonjuice. For highly polished furniture, wipe over with a shamois wrung out in vinegar and water. Polish with a soft dry cloth.
• Vinyl wallpaper- Clean with a warm cloth and white vinegar.
• Vinyl Upholstery- To cut down on the release of volatile plasticisers from new vinyl, wash with a strong solution of cider vinegar, then rinse and dry well.
• Wax floors- Use beeswax to polish.
• Windows and mirrors- Clean with a solution of 1/2 cup of white vinegar mixed with one litre of water. They can also be rubbed dry with newspaper. If windows are very grimy, use soapy water as a pre-wash.
• Wood and leather- As a finish rub with olive oil.

(source)

Weeks 13 & 12…. The preparation changes once again

Yup, the past three weeks has certainly past us by quickly and as the time ticks away my preparations for the INBA must change to ensure that my body will change and that i will be ready come May this year!

Be sure to read my updated diet HERE

And if you have been curious as to the supplements i am using and why, check out my previous posts HERE

Nature to the Rescue…

Nature to the rescue: detoxify with wheat grass

Wheatgrass is basically a young wheat plant. For decades, the grass has been used as food by man. And there is more reasons to enjoy wheatgrass today because it actually detoxifies the body and provides other benefits as well:

1. It improves the digestive function.
2. It controls high blood pressure.
3. It increases the ability of the body to heal wounds quickly.
4. It is a natural antibiotic because it contains chlorophyll, a green pigment.
5. It helps prevent the progression of tooth decay.
6. It has been noted for its ability to delay the onset of white or grey hair.
7. It can be used as a general internal cleanser and detoxifying agent – to rid our bodies of accumulated toxins absorbed from food, water and the air.
8. It can help reduce the scarring in the lungs caused by contaminated and acidic air.
9. It is a natural blood purifier.
10. It can help reduce the swelling and pain associated with soar throat (usually caused by bacteria).
11. It is a natural sterilizing agent.
12. It is rich in vitamins and antioxidants, especially vitamin C, which improves the skin, helps protect the respiratory tract and also helps improve one’s immunity.
13. It can be used as a natural mouthwash to control odour and bacterial growth in the oral cavity.
14. It can help improve circulation in the body by improving the condition of capillaries – the smallest blood vessels in the body.
15. It acts as a chelating agent, removing heavy metals like cadmium from the body.

Is the modern world making us store fat?

No today i am not talking about McDonalds or hungry jacks nor even the fact that it is more affordable to eat pasta and rice day in and day out, today i am talking about chemicals.

And maybe tomorrow and the next day as well.  Because no matter how great it is to have all these chemicals helping you out in the kitchen and bathroom, within your make up and hair products, if you are truly serious about loosing those pounds you have packed on over the years, then you should be serious about reducing and eliminating chemicals from your life.

About The 5 Most Dangerous Chemicals In Our Homes

A hundred years ago, these chemicals did not even exist. Today, bisphenol A, phthalates, PFOA, formaldehyde and even PDBE (polybrominated diphenyl ether) can be found in nearly all of the millions of homes all over the world. These chemicals are used everywhere from carpets to plastic bottles to cushions and even baby mattresses. These chemicals are also added to shampoos, hair waxes, makeup… You name it and the pharmaceutical industry has been able to add these chemicals to it.

Bisphenol A

This chemical is the foundation of nearly unbreakable and clear polycarbonate plastics. Epoxy resins also contain bisphenol A. As such, this chemical is found in every plastic product that requires heat-resistant and unbreakable clear plastics, like baby bottles, clear food containers, the hard lids of jars, compact discs like DVDs and even sealants used to prevent further tooth decay.

Babies that drink milk from plastic bottles, cups and glasses have been exposed. Dental patients with sealants that have been made with bisphenol A too have absorbed the chemical. In a recent CDCP study, a staggering 93% of all test subjects were positive for bisphenol A (through urine testing).

Long term studies suggest that prolonged exposure to this chemical can affect male sexual function. Other studies point to its potentially harmful effects to the human endocrine system. It turns out that this chemical can mimic oestrogen, the naturally occurring female hormone that exists in both males and females. If there is  a chemical that mimics oestrogen, then the body will experience a chemical imbalance – and we all know what chemical imbalances can do to the body. According to the FDA, this chemical can also cause negative effects to foetuses.

Phthalates

Phthalates is used as a plastic softener and binding agent. This chemical is used on personal care products like shampoos & conditioners. It is also used in  materials used in interior decoration, like vinyl tiles and bathroom curtains. Drugs that are time-released are also coated with phthalates.

Because of its widespread use, the chemical is absorbed readily by the body with every use of any product that has the chemical. A new study performed by researchers from the Mount Sinai Centre reported the possible link between prenatal exposure to the chemical and ADHD. In other researchers and animal studies, this chemical has also been linked to the disruption of the endocrine system and sexual development in males.

Recently, the United States government has put a ban on six types of this class of chemicals that are used on products like toys. To reduce exposure to this chemical, avoid personal care products that only list ‘fragrance’ in the list of materials or ingredients. Such products may have phthalates added. You may want personal care products that actually list what they use for fragrance – there are a lot of products from companies that do not hide the chemicals they use.

PFOA

PFOA is used to manufacture products like Teflon. As such, it is found in products that make use of Teflon, like pots, pans, ladles, etc. This chemical is also added to carpeting materials, furniture and a host of other products that are wildly disassociated with each other in function.

The chemical can be also be released into the immediate environment once the products containing it are destroyed. Current research suggests that Teflon-coated cookware tend to give off vapours, which can contaminate the food being cooked in or with the Teflon-lined wares.

The chemical can also be absorbed directly through the inhalation of polluted air. In animal trials, PFOA is a known carcinogen that actually causes cancerous growths and physical development problems. To reduce your exposure to PFOA, you may opt not to use Teflon-coated cookware  (use stainless steel pots, pans and ladles instead). Also, keep your heat to medium-high to reduce the vapours created when Teflon comes into contact with heat.

Formaldehyde

Formaldehyde is used in different types of adhesives, panelling’s, construction boards and pressed-fabric products. Exposure to this chemical is usually through direct contact with products containing the chemical. Also, cigarette smoke and car exhaust contains formaldehyde. Formaldehyde can cause allergic reactions that can affect the entire respiratory tract. To reduce exposure, furniture should be made from exterior grade wood. This doesn’t mean that the furniture will not emit formaldehyde; exterior grade wood just emits less of the chemical.

PDBE

PDBE is a class of chemicals that are added to products to reduce flammability. Products like mattresses, foams, pillows, blankets and even coverings used for furniture are ‘enhanced’ with PDBE. According to recent statistics, about twelve million pounds of the chemical is manufactured on a yearly basis – and the chemical does not break down that quickly. EPA studies show that this chemical can cause damage to people’s kidneys and livers. Since PDBE can also be inhaled through dust, remove dust produced by old and new furniture. Also, avoid buying products that list PDBE as a fire retardant.

Simply being aware of these 5 chemicals within the home is enough to begin to change your lifestyle.  Take a think back, over 100 years ago when chemicals were not such a part of our everyday life, was there an obesity epidemic?  While it is not chemicals alone, it is clear to me that chemicals and the poisons that our body’s are absorbing each day are causing more harm then good.  Take a moment to think about how decreasing and eliminating the chemicals within your home could impact your life… Isnt it worth a try?

Tomorrow – a ‘magic’ cure….

Timetable Update – 13 February

Fat Loss Essentials

STEP ONE:
Do your cardio first thing in the morning with an empty belly… AT LEAST 3 times a week.
Intervals are a great way to burn fat, and make that 30 minutes just that little bit more interesting! You could choose to roll over and sleep that extra 30 minutes, but at the end of the day if you just dont get out of your comfort zone and your goal is to loose fat – then your only kidding yourself!

STEP TWO:
Preparation, preparation, preparation. Prepare and portion your food in advance. Spend an hour or two on a sunday night preparing, portioning and freezing for the week ahead. Have 100 grams of chicken breast ready for each dinner. Have portions of fish ready to be cooked. Create meat and vegetable patties that just require microwaving to warm. The possibilities are endless if you simply turn off the tv and spend that time in the kitchen.

STEP THREE:
Water. If someone told you about this magic liquid that could help you loose weight would you drink it? Yes? THEN DRINK SOME MORE WATER! You should be drinking one litre per 25kg of body weight each day.

STEP FOUR:
Reduce your carb intake. Take the time and eliminate wheat, corn and alcohol. If you are serious, then you will know that this could be your lifeline.

STEP FIVE:
Don’t even bother stepping on the scales to see if you have lost any weight if you haven’t accomplished the fist four steps.

Results take sacrifice, and as i have said many a times before: if it is important to you then you will find a way to achieve the steps. If it is not important you will find an excuse.