Category Archives: Uncategorized

Stretching

Stretching

  Stretching is often neglected, as we may feel we don’t have the time or it’s a bit boring.   If you want to create balance in your workouts and help keep your body running injury free then stretching is your long-term investment. Your body will love you for it. Ideally you want to stretch everyday.  To gain flexibility, tissue must be stretched daily to maintain steady gain day-to-day. Muscles need recovery between training sessions to repair, but they need daily stretching to become suppler.  

When to Stretch?

There is a very outdated notion that we should static stretch before exercise to prevent injury. Stretching cold muscles is far more likely to cause injury than to prevent it.  Instead do dynamic stretches and warm-ups.  Dynamic warm-ups literally prepare the body to workout.  Jog in place, do a few bodyweight exercises if doing a strength workout with weights, leg swings or light exercises to warm-up before going into the HIIT’s or Strength workouts. Following a workout make sure you stretch. Use one of my stretch workouts or stretch out on your own. When doing your daily stretching on a rest day, either go for a walk, jog in place, do some jumping jacks, run through sun salutation a few times – something to warm up a little. Understand that when you stretch without a workout you will be a little tighter. Don’t force the stretch.  Breathe into it and relax.  

HIIT Core

 

HIIT Core

  Core exercises are an important part of a well-rounded fitness program.  A strong core is essential to correctly perform strength-training exercises and reduce chance of injury. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in your daily activities.  Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.  Great abs look good too! :) These workouts incorporate core work with some aerobic activity to hit those abs and give you maximum results.   Do them twice a week with other workouts or on their own on a walk/low intensity exercise day.    

Banana Chocolate Muffins

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Banana Chocolate Muffins

[/vc_column_text][dt_gap height="30"][vc_column_text][emember_protected for=5-2]   What You Need  

• Coconut Flour ½ Cup
• Tapioca Flour 1 Cup
• Cinnamon 2 teaspoons
• Baking Powder 1 teaspoon
• Cacao Powder ½ Cup
• Butter or coconut oil 50 grams
• Honey 1 Tablespoon
• Egg 1
• Coconut Milk 1 Cup
• Vanilla Extract 1 teaspoon
• Bananas 1C  (2-3)

  What To Do   Preheat oven to 210° C. In a large bowl sift tapioca flour, coconut flour, cinnamon, baking powder and cacao powder. Melt butter or coconut oil in a saucepan on a low heat.  Add honey. Remove from heat and add coconut milk, egg and vanilla.  Beat well. Mash bananas and stir into liquid. Tip all the liquid mixture into the bowl with the dry ingredients.  Fold everything together mixing until smooth.  Leave for five minutes for coconut flour to absorb liquid. Grease a muffin tray with coconut oil and spoon mixture into muffin tray.  Fill to about 2/3 of muffin cup.   Bake for 15-20 minutes until muffins spring back when touched. [/emember_protected][/vc_column_text][dt_gap height="80"][/vc_column][/vc_row]

Beef Stuffed Buttercup Pumpkin

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Beef Stuffed Buttercup Pumpkin

[/vc_column_text][dt_gap height="30"][vc_column_text][emember_protected for=5-2]     What You Need

• Squash 1
• Red wine ½ cup (optional)
• Mince 1 kg
• Garlic 4 Cloves
• Onion 1
• Tomatoes 3 large
• Sage
• Thyme
• Tomato Paste 2 tablespoons
• Salt
• Pepper

  What You Do Cut squash in half with a sharp knife.  Bake both halves in oven at 180 degrees C for 30 minutes or until just soft.  Remove from the oven. Brown mince, garlic and onion in a skillet, then add tomatoes, tomato paste, wine and finely chopped herbs. Scoop out cooked squash into a large bowl from the shells, leaving a centimetre in the shell. Mash the squash and add to the mince mixture. Fill the squash shell with the mixture and place back in oven to cook for a further 30 minutes. Remove from oven and slice.  Serve with your favourite green vegetables. [/emember_protected][/vc_column_text][dt_gap height="80"][/vc_column][/vc_row]

Pizza

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Pizza

[/vc_column_text][dt_gap height="30"][vc_column_text][emember_protected for=5-2]   What You Need

• 6 Eggs
• 2 tablespoons coconut oil (melted)
• ¼ cup coconut milk
• ½ cup coconut flour
• ¼ teaspoon baking soda
• Garlic 2 cloves finely chopped
• Thyme 1 teaspoon finely chopped

What You Do Preheat oven to 185 C. In a mixer or food processor combine eggs, coconut milk, melted coconut oil, coconut flour, baking soda, garlic and thyme.   Mix or process until smooth. Line a pizza dish with baking paper and then pour mix into dish. Spread the mixture around with a spatula until thin and even. Place in the oven for 10 minutes until slightly firm not sticky to the touch. Don’t cook until golden brown yet as it needs to go back in the oven. Assembly Brush the base with olive oil to keep moist and top with whatever toppings you like.  Place the pizza back in oven for a further 15-20 mins until golden brown and yum. My pizza had tomato paste, leftover roast chicken, leftover roast kumara and pumpkin, red onion and tomatoes. Because there is no cheese next time I would probably add something moist like salmon or avocado. [/emember_protected][/vc_column_text][dt_gap height="80"][/vc_column][/vc_row]

Cinnamon Chocolate Mousse with Mixed Berries

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Kids and adults love this rich velvety chocolate mousse. Great as a dessert or try using as a dip and dip strawberries and other pieces of fruit such as melon or bananas.

 

What You Need

• Avocado 1 ripe
• Raw Cacao 3 Tablespoons
• 2 teaspoons cinnamon
• Honey 2 Tablespoons

 

What You Do

Blend in a food processor or blender until smooth.  Spoon into serving bowls and add berries. Enjoy![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][dt_gap height="80"][/vc_column][/vc_row]