Raise Your Glass to Good Health

Raise Your Glass to Good Health

Raise Your Glass to Good HealthRaise your glass to good health with a Goodness Kitchen Detox Smoothie – the delicious way to feel great from the inside out!

Goodness Kitchen Detox Smoothie Bases are 100 percent natural, pure, blended, small batch smoothie bases. Filled with all the fruity vitamins and minerals to help your body shed the nasties, Goodness Kitchen Detox Smoothie Bases contain a powerhouse blend of kiwifruit, mango, spinach and avocado, with a dash of spirulina.

Easy to make – just 30 seconds from freezer to shake – Goodness Kitchen Detox Smoothie Bases create the perfect flavour every time. With no prep, waste or clean up, you can enjoy a delicious smoothie that also delivers functional health benefits.

Made with heart, Goodness Kitchen Detox Smoothie Bases contain no nasties – with no added colours, flavours or preservatives, it’s all about the fruit, pure and simple. There’s also no need to source ingredients or find hard-to-get ingredients that may be out of season – perfect!

Best with coconut milk, but also really tasty with coconut water, Goodness Kitchen Detox Smoothie Bases are all about making life easy – and healthy. Simply place the Goodness Kitchen Detox Smoothie sachet into the blender, add 250ml of liquid and your smoothie is ready to enjoy! Give your smoothie an extra kick-start by adding your choice of Matcha tea powder, green tea leaves, ginger or sunflower seeds.

Brad Tilby, marketing manager for Goodness Kitchen, says Goodness Kitchen Detox Smoothie Bases are the quick, easy way to help busy bodies shed the nasties and feel great during the busy social season.

“In the Goodness Kitchen we are passionate about enabling Kiwis to plant the seed of good health in their everyday life through quick, easy and delicious smoothie blends full of goodness,” he says.

“Goodness Kitchen Detox Smoothie Bases are jam-packed with fruity vitamins and minerals – the ideal combination to help the body ward off any nasties that can strike when we are burning the candle at both ends.”

Goodness Kitchen Detox Smoothie Bases  (RRP $9.99; 4x 120g sachets) are available from  supermarkets and gourmet food stores nationwide.

For more information, visit www.goodnesskitchen.co.nz, www.facebook.com/Goodnesskitchen/, or www.instagram.com/goodnesskitchensmoothies/

 

Lifestream Essential Protein

Lifestream Essential Protein

Lifestream Essential ProteinINTRODUCING: NEW LIFESTREAM ESSENTIAL PROTEIN
100% Plant Protein containing all the essential amino acids!
Boost your daily protein intake naturally and easily with NEW Lifestream Essential Protein Powder – Another outstanding superfood formulated by Lifestream New Zealand.

 

NEW Lifestream Essential Protein is sourced from high quality Pea, Chia and sprouted Rice. This unique, non-acidic blend is low in fat, gluten free, lactose free and contains the full spectrum of amino acids in each serve.

 

Protein is an essential building block for bones, cartilage, skin and hair. It is required for growth, strength and repair of muscles as well as being supportive for energy levels, by encouraging normal metabolism.

 

Key qualities of NEW Lifestream Essential Protein:

  • 100% plant protein
  • Contains all essential amino acids
  • High protein, low fat
  • Natural fibre source
  • Great tasting
  • Easy to mix
  • No artificial flavours, colours or synthetic ingredients
  • Gluten free, dairy free, soy free, hypo-allergenic

 

HOW TO USE:

Include as a nutrient top up, breakfast alternative or in between meals as part of a healthy diet.

Simply add water or make a delicious ‘power smoothie’ by including other Lifestream superfoods.

 

NEW Lifestream Essential Protein 450g powder RRP $54.90        850g powder RRP$94.90

(Available in Natural Vanilla and Natural Chai flavours)
Always read the label and use as directed. Supplementary to a balanced diet.

www.lifestream.co.nz

 

Sugar and daily life

Sugar and daily life


Do you battle to manage your sugar cravings?

Sugar is certainly something we all loathe to love – it may be bad for us, but it tastes so darn good. Then there’s the issue of hidden sugars in much of what we consider everyday food!

“We tend to think of sugar as treats, supplied in foods such as sweets, cakes and slices. But you will be surprised how much sugar is hidden in foods and beverages that we consume on a daily basis. New Zealanders are consuming an excess amount of sugar. This can lead to unbalanced blood sugar levels, and can leave us feeling fatigued, unable to focus, experiencing low mood, hungry, craving sugars and carbohdyrates. GO Sugar Block could be the answer! It contains key ingredients to support balanced blood sugar levels, and lessen the amount of sugar the body absorbs” – Janeen Howard, GO Healthy NZ

ABOUT SUGAR:

Refined sugar has a fast rate of metabolism, little to no nutritional value, and leaves you feeling hungry and wanting more. When we consume refined sugar, it is quickly broken down in the body, driving insulin and blood sugar levels up and causing a quick surge of energy. If not used immediately, this energy is converted into fat by the body.

High sugar consumption is linked with obesity, diabetes and other chronic diseases. In New Zealand, 29% of adults and 9% of children obese, the highest rate in Australasia[i], and it is estimated that over 200,000 people are diagnosed with diabetes (predominantly type 2)[ii].

New Zealanders are consuming an excess amount of sugar on a daily basis, far exceeding the recommended amount for adults of nine teaspoons per day.

High levels of sugar consumption are becoming a concern world-wide with the World Health Organisation announcing earlier this year their intentions to draft new guidelines proposing sugars be reduced to less than 10% of total energy intake per day.

[i] New Zealand Herald (May 29,2014) www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=11263969

[ii] New Zealand Ministry of Health (2014) www.health.govt.nz/our-work/diseases-and-conditions/diabetes

Sugar and daily lifeThanks to GO Sugar Block you can now get help with both managing those cravings and reducing the effects of sugar on the body! Can also help with supporting healthy blood sugar levels! GO Healthy GO Sugar Block provides advanced support for the body to manage sugar and sugar cravings, with a potent combination of three key ingredients:

  • WHITE MULBERRY – contains an active compound DNJ (Deoxynojirimycin). DNJ is responsible for blocking the enzymes that break down sugars, meaning less is absorbed and more is excreted out of the body as waste.
  • CHROMIUM – GO Healthy GO Sugar Block contains two easily absorbed forms of Chromium, Picolinate and Nicolinate, which help to support healthy blood sugar levels and manage sugar cravings.
  • GYMNEMA – contains substances that help to decrease the absorption of sugar from the intestine to support healthy blood sugars. Gymnema also has the added benefit of helping to manage sugar.

GO Healthy GO Sugar Block is available in GO Healthy VegeCapsules, made from non-GMO vegetable cellulose and 100% free from animal products such as gelatine. Suitable for vegetarians and vegans, VegeCaps are easily digested.

STOCKIST DETAILS: GO Healthy products are available at major pharmacies and Health stores nationwide. For further information or to locate your nearest stockist visit, www.gohealthynz.co.nz or call GO Healthy’s toll free information line to speak to a GO practitioner; PH 0508 466 9327

Fat Blasting Fast

Fat Blasting Fast

Fat Blasting Fast

by Lee-Anne Wann

Fat Blasting FastLife is busy and hectic and, really, if you’re planning a wedding, this is really the understatement of the year! With so much to do, so much to be organised and so much to make just right, our own goals and desires to look amazing on our wedding day can fall by the way-side.

Don’t fret – there are very quick and very efficient ways to exercise to strip fat, tone up and feel amazing in a lot less time than you might think. Even three weeks of exercising using these special fat blast fast workouts four times per week will make some serious changes to your body, so never ever think it is too late!

First and foremost, if you haven’t done much training recently, make sure you first get clearance from your doctor and substitute the sprints that I am about to give you for some fast power walking. If you are in a regular training pattern and have no injuries, there are no excuses – it is time to work and burn fat fast!

DAY ONE – JUMP & BALL THEM

As always, you need a good warm up to ensure that you’re not going to injure yourself. I usually start on the X-Trainer for 5-8 mins as this warms up both the upper and lower parts of the body very quickly. Then find a clear space in the gym with the following equipment: jump rope, mat and medicine ball.

• Begin with 3 minutes of skipping; make sure you lift those feet high.

• Move straight onto walking lunges while holding the ball above your head – this really gets the whole body working. Keep going for a whole minute.

• Straight after the lunges, again no rest, perform 10-15 triceps press-ups.

• That’s once through. Aim for another two sets.

• Back on the X-Trainer, perform ten sets of sprints – 20 second sprint and a 20 second rest. If this is a little too hard, try extending the rest to 45 seconds and build up as you get fitter.

• Finish with ten minutes of stretching or, if you are still standing, a 20 minute moderate walk.

DAY TWO – REST

DAY THREE – HILL HAVE NO FURY

Outdoor training is perfect for efficiency as the environment often challenges us more. You have uneven surfaces, wind etc all to combat as well. In fact, my favourite training location is outside for getting a sweat on and burning some of that good ol’ body fat.

• Try jogging up the hill and jogging down, perform ten Squats and ten Push Ups, then jog backwards up the hill and forwards down again. Repeat this warm up three times. Now you should be warm and ready for action.

• Begin with a lunge up the hill. As for all exercises, make sure you are sucking in your belly button to protect your lower back. When you get to the top, jog backwards down the hill and sprint to the top. Make sure there are no obstacles in your way when jogging backwards downhill.

• Once you are at the top, crab walk down the hill. To do this, sit on the ground facing downhill with your hands facing forward. Now lift your backside off the ground and walk yourself down the hill with your hands and feet.

• That is one set. Your goal is to repeat this five times through.

• Of course, you want to finish off with a good stretch that will stretch all of the muscles that you have just worked – a full body stretch where you hold each muscle for at least twenty to thirty seconds. This outdoor training session can be performed anywhere with a hill. It is a great fat blasting routine to ensure you burn fat in minimal time.

DAY FOUR – REST

DAY FIVE – BIKE BLAST

High intensity interval training is the way to go when short on time and wanting great results quickly. In fact, research has shown that high intensity interval training on a bike targets stomach fat the quickest, so get on that bike if you want to trim down that mid-section – and stay away from abdominal crunches as this will only make your stomach appear bigger!

• Begin with 3-5 minutes moderate, light pedalling. Once you’re warm you can begin the session – it’s only for 16 minutes, so go hard during this time.

• Pedal furiously for eight seconds and then recover by pedalling slowly for 12 seconds, then furiously again for eight seconds and then recover again for 12 seconds. Keep repeating this until 16 minutes is up.

• Continue pedalling for 5-8 minutes after finishing to bring your heart rate and breathing back to normal.

DAY SIX – EASY BREEZY

Go for a long recovery walk with some friends or along the beach. Keep your pace moderate and in the fat burning zone (meaning you should be able to hold a conversation) and aim for a minimum of 60 minutes. Today will help you recover, heal and repair by moving stiff and sore muscles and pushing blood into them. This is just as imperative for fat loss as the hard days.

DAY SEVEN – REST


 

Lee-Anne is perhaps best known for her role as the tough-talking trainer on New Zealand’s top rating health and fitness TV show “Downsize Me”. She not only delivers the workouts and programs on the show but is responsible for the creation and design of the participants’ exercise programs. Well known for her creative and effective programs, Lee-Anne believes that customising to each individual’s needs, goals and lifestyles is the only way to really get results. Lee-Anne is also a published author, fitness and nutrition editor, public speaker and motivator.

www.lee-annewann.com

10 Nutritional Tips

10 Nutritional Tips

10 Nutritional Tips

With Gareth Edwards and Stacey Housley

10 Nutritional Tips1 Plenty of water throughout the day (at least 2 litres, including your tea and coffee.

2 Eat breakfast! Your nan was right … it’s the most important meal of the day. Make a power packed breakfast with plenty of protein, good low GI carbs and good sugars from fruits.

3 Healthy snack choices -your body is an effective engine when you keep it fuelled up throughout the day. Instead of a pie and a Moro bar, consider nuts such as almonds, rice crackers and tuna, or a protein bar with low sugars.

4 Consistency of meals – eating every 2.5 – 3 hours will keep your engine ticking over nicely. The size of the meal is also key here!

5 Portion sizing – as a rough guideline making your portion sizes roughly the size of your palm will help you gauge how much food your body requires.

6 Sugars – fruit is a great source of vitamins but can also be high in sugar. Bear this in mind when you reach for that mango or pineapple at the supermarket.

7 Carbs – keeping your carb intake to a minimum and preferably earlier in the day will help tone up that mid-section. Sticking to low GI carbs such as kumara, pumpkin, whole grains, wholemeal pasta and brown rice are a great source of sustained energy.

8 Alcohol – we’re not kill joys, but be aware that that extra glass of wine or an extra “few” pints means more hours on the treadmill … everything in moderation!

9 Get your minerals – we recommend taking at least a multi-vitamin every day to aid fighting off those winter sniffles and to help everything work at its peak. Ladies choose one that is high in Iron and selenium!

10 Rest Rest Rest – our daily lives demand a lot of our time and throwing in training on top of that can sometimes be too much. Make sure you


Gareth and Stacey have been in the industry for over 10 years having previously both been high calibre professional athletes in their chosen sports.

Stacey studied in the US at Boise State University gaining her degree in Exercise Science Fitness Evaluation. She has worked as a Tennis Coach, Strength and Conditioning Coach, and finally a Personal Trainer in the USA, Asia and NZ. She’s also a competitive bodybuilder. An NASM certified trainer who makes every session fun.

Gareth is an expat Brit with a background in martial arts, competing in kickboxing and Muay Thai both in the UK and NZ at junior levels. He also discovered a passion for mixed martial arts travelling to Canada to learn from some of the best in the business fighting out of Joslin’s MMA in Toronto. He has a degree in exercise and fitness with NZIHF, and has worked as a trainer at Club Physical. His strengths are weight loss, strength and conditioning, martial arts style conditioning, training bodybuilders, and cross fitness.

You can contact Gareth & Stacey on E: performancexstudio@gmail.com or call 021 0274 5405. They’re also on Facebook: @ Performance X Studio

Ten weeks to a Trim You

Ten weeks to a Trim You

Ten weeks to a Trim You

With Gareth Edwards and Stacey Housley

Images: Chris Dillon

Trim your tummy, tone those butt cheeks, tighten those biceps … develop a six-pack where before you had a pallet! By following Gareth and Stacey’s exercise program for ten weeks, and combining it with their nutritional tips, you can look and feel a whole lot better come the Big Day.

You only need a chair, a broomstick or mop and a Swiss Ball – we did a quick search and you can pick these up for as little as $50. You just need to be consistent!


Exercise Routine:

LUNGES:

What this works on: Glutes, quads, hamstrings, calves

How many reps: 12-15 x 3 sets

Ten weeks to a Trim You

How to:

• Stand in a split stance with the right foot forward and the left leg back

• The feet should be about 2 to 3 feet apart, depending on your leg length

• The split stance will require balance, so hold onto a wall or chair if you feel wobbly

• Before you lunge, make sure your torso is straight and that you’re up on the back toe

• Bend the knees and lower the body down until the back knee is a few inches from the floor

• At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor

• Keep the weight evenly distributed between both legs and push back up, keeping the weight in the heel of the front foot

• Repeat for all reps before switching sides


SQUATS:

What this works on: Glutes, quads, hamstrings, calves

How many reps: 12-15 x 3 sets

Ten weeks to a Trim You

How to:

• Begin in a wide stance with toes out at a comfortable angle.

• Your knees will need to stay aligned with your toes, so don’t go out too far.

• To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.

• Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.

• Only go down as low as you can without compromising your flexibility or your balance.

• Push back to start without locking the knees.


PRESS UPS:

What this works on: Triceps, shoulders

• How many reps: 12-15 x 3 sets

Ten weeks to a Trim You


CHAIR DIPS:

What this works on: Shoulders, triceps, chest, forearms

How many reps: 12-15 x 3 sets

Ten weeks to a Trim You

How to:

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn’t require any equipment, making it a great travel exercise. You can add intensity by walking the feet out or by propping the feet on a bench or chair. This version shows a modified dip using a chair. To keep this move safe and effective, don’t shrug! Guys, try the one legged version!


BACK EXTENSIONS USING A SWISS BALL

What this works on: Lower back, glutes

How many reps: 12-15 x 3 sets

Ten weeks to a Trim You

How to:

• Lie on the ball, placing your legs shoulder-width apart,.

• Hold your hands behind your head then slowly lower yourself

around the ball.

• Raise back up till your back is straight, then repeat.


GOOD MORNINGS

What this works on: Lower back, hamstrings

How many reps: 12-15 x 3 sets

Ten weeks to a Trim You

How to:

• To perform a good morning, begin by placing the broom on your back across the top of your shoulders, gripping the broom with hands shoulder width apart.

• The first thing to move during a good morning should be your hips. With a very slight bend in your knees, push your hips back and begin the descent. You should maintain a good arch in your lower back and keep your head up.

• Continue until your low back is about parallel to the floor and raise back up. You can use a wide, medium or close stance when doing a good morning.


SWISS BALL AB ROLL OUTS

What this works on: Core

How many reps: 20-25 x 3-4 sets

Ten weeks to a Trim You

How to:

• Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball. Your back should be naturally arched. Brace your core—imagine that you’re about to be punched in the gut–and squeeze your glutes. Focus on keeping both areas tight for the duration of the exercise.

• Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to “collapse.” The natural arch in your lower back shouldn’t decrease or increase at any point during the exercise.

• Use your abdominal muscles to pull the ball back to your knees


SWISS BALL PUSH UPS

What this works on: Chest, shoulders, triceps, core

How many reps: 12-15 x 3 sets

Ten weeks to a Trim You

How to:

• Assume position of that of a regular push up, however place feet on Swiss ball and get in pushup position. Keeping back straight and core strong. Lower your body as far as you can, without allowing your hips to sag

• Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you

• Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles (“bracing”).

• Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

• Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.


SWISS BALL CRUNCHES

What this works on: Abdominals

How many reps: 20-25 x 3-4 sets

Ten weeks to a Trim You

 


V-CRUCHES – alternating legs

What this works on: Core

How many reps: 20-25 x 3-4 sets

Ten weeks to a Trim You

How to:

• Lie on the floor with your legs straight out.

• Put your hands on the floor but over your head instead of next to you.

• Simultaneously raise your legs and torso. Remember, we are going for a V shape, so don’t bend your knees.

• Now reach out your hands and try to touch your feet.

• Then relax and return to starting position and repeat.

• For more challenge, add weight between your feet or, as shown here, alternate legs with the opposite hands,


PLANKS

What this works on: Core

How many reps: 1 minute intervals x 3 sets

Ten weeks to a Trim You

How to:

• Lie face down on mat resting on the forearms, palms flat on the floor.

• Push off the floor, raising up onto toes and resting on the elbows.

• Keep your back flat, in a straight line from head to heels.

• Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

• Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

• Once you have mastered this you can try lifting one leg and holding and then once you have mastered this move to the position of holding one arm and opposite leg out to really make it difficult on your core.


 

SWISS BALL LEG RAISES

What this works on: Abdominals

How many reps: 20-25 x 3-4 sets

Ten weeks to a Trim You

How to: Lie on the floor with the ball securely between your legs. Raise your legs straight up.


 

Gareth and Stacey have been in the industry for over 10 years having previously both been high calibre professional athletes in their chosen sports.

Stacey studied in the US at Boise State University gaining her degree in Exercise Science Fitness Evaluation. She has worked as a Tennis Coach, Strength and Conditioning Coach, and finally a Personal Trainer in the USA, Asia and NZ. She’s also a competitive bodybuilder. An NASM certified trainer who makes every session fun.

Gareth is an expat Brit with a background in martial arts, competing in kickboxing and Muay Thai both in the UK and NZ at junior levels. He also discovered a passion for mixed martial arts travelling to Canada to learn from some of the best in the business fighting out of Joslin’s MMA in Toronto. He has a degree in exercise and fitness with NZIHF, and has worked as a trainer at Club Physical. His strengths are weight loss, strength and conditioning, martial arts style conditioning, training bodybuilders, and cross fitness.

You can contact Gareth & Stacey on E: performancexstudio@gmail.com or call 021 0274 5405. They’re also on Facebook: @ Performance X Studio

Buffet Body Fitness & Toning

Buffet Body Fitness & Toning

Buffet Body Fitness & ToningBuffet Body Fitness & Toning

by Lee-Anne Wann

Spring can be both exciting and nerve-racking. On the one hand, it’s a sign that things are turning warmer and a wonderful summer is on its way after the cold, wintery blasts. On the other hand, it’s also a very big reminder – summer means less clothing, no bulky layers to hide behind and a screech as we try on some of last summer’s clothing only to find it has shrunk while packed away in the closet. And here I was thinking it was only the dryer that shrunk my clothes!

Yes, it does mean we need to get up and get moving again but, honestly, it doesn’t have to be a chore or some horrific thing we need to put off and put off until it really is too late. Exercising with friends or family members can be the perfect way to rev your own training back into gear. Group exercising really helps foster co-operation, enhances motivation and definitely creates some workout competition – just the thing to take your mind off the actual exercise while you build back into things.

Below is a creative group circuit for you and your friends or partners to have a go at. Put some fun and enjoyment back into those workout sessions and get those summer bods rocking. Buffet Bodies is designed so you can create and plan your own sessions to fit with your goals, your needs and most importantly your time-frames. It’s just like going to a buffet and choosing your favourite foods – we are just choosing favourite exercises (and, yes, you do have some, even though I can hear you saying you don’t have any). Remember – it’s the small things that make for great changes. A little bit of exercise in Spring is going to make Summer a whole lot more fun for you.

When you’re thinking of the best way to train with your partner or friends, the key ingredient is to be imaginative and not focus on how hard or intense the session is. This is the time to spice it up a little and try something new to get you out of the same old routines or, to be frank for most of us, get you INTO some routine. An added benefit is that you’ll get better and faster results as your body must adapt to the new style of training. Now that you’re not ‘going solo’, you can get also get more out of each workout with just a little planning.

Buffet Bodies Circuit – Rev Things Up

This workout is perfect for a group of friends or a family group (including children) as different levels of fitness are easily catered for. You can have anywhere between 2-10 people. You may want to limit the number of exercises per person if there’s a large group.

Organise a meeting time and location, somewhere with open space, such as your local park or someone’s back lawn.

Buffet Body Fitness & Toning• Each person chooses three of their own exercises and brings a list of them along. These can be chosen randomly, perhaps from the internet or from a magazine. You could determine them by body part, so one chooses 3 leg exercises, someone else picks 3 abdominal/core exercises. That way you can be sure you’ll cover all muscle groups for a total body workout. See below for a sample program

• Each exercise is carried out for a pre-determined time, say 30 seconds, followed by an agreed rest period, say one minute.

• One group member starts by demonstrating their first exercise and then everyone executes it for 30 seconds.

• The second group member nominates and demonstrates an exercise, after which everyone follows.

• The circuit continues until everyone has completed their list or if the group is large, everyone has completed two exercises.

With this workout, the rule is that everyone works at their own pace and level. Because of the variety of exercises, no-one is likely to be strong at them all, so everybody can have fun and do well.

A motivating element of Buffet Bodies is you can always bring new and innovative exercises so the body will always get a great workout and no one will ever be bored. As with any exercise session, don’t forget to include a warm-up and cool-down with these exercise ideas, jumping jacks or marching on the spot is always quick and easy to use. You can always have a different person each week in charge of the cool-down and they could bring different ideas and stretches. The options really are endless.

By partnering up with friends or family, your workouts need never be dull and, as well as bringing additional training benefits, they’re great social opportunities – before, as you prepare for your session; during, as you motivate each other; and afterwards, as you relax.

Sample Buffet Bodies By Body Part

This is a great program for toning the entire body and is perfect if you’re short on time.

• Warm-up: 5 minutes marching on the spot

• Perform each exercise for 30 seconds followed by a 30 second rest, then start on the next exercise.

• Legs : Walking Lunges  / Seated Squats  / Running on spot

• Arms : Triceps Dips  / Press ups  / Bicep Curls

• Core / Abs : Crunches  / Glute Bridge  / Leg Raises

• Upper Body : Shoulder Press  / Press up using a bench  / Chest Press

• Cool-Down with a gentle 5-10 min group walk and stretching of any tight areas. ♥


 

Lee-Anne is perhaps best known for her role as the tough-talking trainer on New Zealand’s top rating health and fitness TV show “Downsize Me”. She not only delivers the workouts and programs on the show but is responsible for the creation and design of the participants’ exercise programs. Well known for her creative and effective programs, Lee-Anne believes that customising to each individual’s needs, goals and lifestyles is the only way to really get results. Lee-Anne is also a published author, fitness and nutrition editor, public speaker and motivator.

W: www.lee-annewann.com

 

Little Things Really Do Count

Little Things Really Do Count

Little Things Really Do Count

By Lee-Anne Wann

Little Things Really Do Count

Making the little things count in your life is a great way to either keep motivated if you have been outdoors enjoying the weather, or get you inspired if you find you’ve lost a little of your mojo after the summer break.

This is a time when life starts to get a little on top of us, the weather starts to change, and exercising and keeping fit and healthy are often pushed lower down on our ‘To Do’ lists.

By focussing on those little things, we can be sure to keep the ball rolling in the right direction and not lose ourselves completely. The results might be a little slower, but the important thing is to keep moving forward.

Below are my top 5 little things to keep you motivated and rolling in the right direction:

1. Focus on what you can do rather than what you cannot or don’t feel like doing? As I’ve said before “the best exercise is the one you actually do. If you can do 20 minutes at lunchtime, that’s great; don’t stress about missing a fitness class because you got caught in terrible traffic or because you just had no get up and go. The more you worry and beat yourself up, the more you’ll want to hit that cookie jar to feel better.

2. Be efficient! This is where the little things really are magic. We are all busy and have so many more things we’d rather be doing than hitting the gym or getting outdoors to train after work, so make what you do the most efficient thing you can.

If your goal is weight loss, dump the long walks and instead do 15 minutes of skipping; if you want to tone up, choose the area you want to focus on first and target that for a week. Then switch to another area and target that the following week rather than trying to fit it all in at each session.

3. Indulge a little – find an alternative that is a little better for your goals. If you have a craving for chocolate, choose 80% dark chocolate, grate it and place it on the roof of your mouth – this will help satisfy those cravings without you having to go through five blocks of the bad stuff. My favourite is ‘Well Naturally’ which is made with Stevia, a natural sugar substitute – no issues with sugar or cravings. Want potato chips? Swap for popcorn instead. The more you say NO, the more you’ll want it – pick an alternative and go for it.

4. A little work thing for you – Sitting at a desk all day can really bring you down and leave you feeling unmotivated to exercise after work. Try adding in a few little bits throughout the day to keep your energy and motivation up. Try the stairs at morning tea, do some chair dips while waiting for the computer to do it’s thing, walk to the lunchroom for some green tea, or try a couple of the office exercises below throughout the day. It all adds up and really can make a difference.

5. Media Motivate. The more you involve yourself with health and fitness, the more likely you are to stay focussed and motivated. Read fitness magazines, surf the net for health articles, subscribe to a fitness newsletter – it all helps to keep the mind on the job and focus you on what you want to achieve.

Little Things Really Do CountOffice Exercises

These exercises are a great way to include some movement and exercise into your day, at work or at home. All you need is a chair and some water bottles for some added toning benefits (a plus if you drink it, too – another little thing that really can make the world of difference especially for your energy levels and concentration at the office).

Choose any exercise and work through one at a time for 2-3 minutes during your day so we could go something like this

1. Morning Tea Break: Inner thigh squeeze Place the bottle between your legs and squeeze gently holding for 30-60 seconds. Be sure to sit nice and tall and draw in your belly button for great posture. Repeat 2-3 times.

2. Lunch Break: Shoulder Press & Seated leg extension Go for gold when you have a little more time and combine two exercises together.

Grab your drink bottle and hold in one hand at shoulder height – push towards ceiling for a count of 5 and lower for a count of 5 – again using the same nice posture as #1. Repeat 5 times before switching to the other arm and do the same.

Next pop the bottle down or grab a few sips. Then, sitting nice and tall, slowly straighten out one leg until it is full extended – hold for a count of 10 seconds, really squeezing that muscle. Then lower leg down and repeat another 5 times before switching to the other leg and doing the same thing.

3. Afternoon Tea: Standing Side bend A great exercise to help stretch out after being in the office all day. Take a walk to the staff room, fill up your water bottle and do a few bends while catching up on the office gossip. Aim for 5-10 each side taking it nice and slow, lowering your drink bottle down towards your knee and really feeling the stretch down your side.

It might be small and not enough to achieve anything but it really is the small things that make for great changes.♥

Lee-Anne is perhaps best known for her role as the tough-talking trainer on New Zealand’s top rating health and fitness TV show “Downsize Me”. She not only delivers the workouts and programs on the show but is responsible for the creation and design of the participants’ exercise programs. Well known for her creative and effective programs, Lee-Anne believes that customising to each individual’s needs, goals and lifestyles is the only way to really get results. Lee-Anne is also a published author, fitness and nutrition editor, public speaker and motivator.

www.lee-annewann.com

Tips & Tricks for a summer body

Tips & Tricks for a summer body

yonanaEveryone wants to be in the best shape for summer, that’s no surprise. But no one wants to miss out on the fun indulgences that we associate with summer either!

We’ve put together a list of tips and tricks that will help you achieve that summer body, without feeling like you’re missing out.

1. There’s no use being stuck inside a gym while the sun is shining, find a way to enjoy the summer sun while racking up those exercise hours. Go for a walk along the beach with friends, do some resistance aerobics in the water, start up a game of beach volleyball or backyard cricket – and there’s no better way to start the day than with a few stretches in the open air.

2. Invest in a yonanas machine. This brilliant gadget turns frozen bananas and other frozen fruits into a soft-serve like “ice cream” – but without any dairy, fat, cholesterol or added sugar. Now there’s a way to have your cake and eat it too!

3. Summer cocktails can be very high in sugar, and those calories add up! If you’re having a cocktail night with friends, alternate every cocktail with a glass of sparkling water with a squeeze of lime or some frozen raspberries. It’s fun, refreshing and looks like a cocktail, so you won’t feel like you’re missing out.

4. Barbeques are the best way to spend a summer evening – but sausages and chops can be very fatty, not to mention stacks of white bread and butter. Keep your BBQ healthy by choosing lean meat, and including lots of veges – capsicum halves, courgette and eggplant all taste fantastic hot off the barbie. If you’re going to a friend’s house, take a big, nutritious salad so you know there’ll be at least one healthy option for you to fill up on – that way you don’t have to miss out on enjoying a BBQ with your mates!

www.yonanas.co.nz

Book – The clean and lean diet cookbook

Book – The clean and lean diet cookbook

Book – The clean and lean diet cookbook

By James Duigan

Published by Kyle Cathie Ltd on 6th January 2012, $39.99
Distributed by New Holland NZ

diet-lean“There is literally nobody better in the world than James for getting a woman’s body into amazing shape”  Elle Macpherson

James Duigan, the man behind some of the world’s most beautiful bodies, has long been the go-to expert trusted by movie stars and super models to get them in the best shape of their lives. He is one of the world’s leading health and wellness guru’s and he is back, with the third part to his bestselling Clean and Lean series: The Cookbook.

Ever since his revolutionary diet hit the bookshelves, hundreds of thousands of people all over the world have demanded more recipes to help them stay clean and lean, for good. The Clean & Lean Diet Cookbook offers over 100 delicious ideas from all over the world, including favourites from his A-list clients such as Elle Macpherson, Rosie Huntington-Whitely and Hugh Grant.

“Becoming Clean & Lean is the simplest, most enjoyable lifestyle choice I’ve made, and the only one I’ve actually stuck to. And it’s been easy. Clean & Lean eating is common sense, and your body doesn’t have to go through any torturous reactions – as it does with silly fads – to get results.” Holly Valance

With the Clean & Lean Diet Cookbook you’ll discover why cereal makes you fat, how Elle stays healthy, what Rosie has for dinner and the formula to a whole host of recipes you can make in minutes. And the best bit is that with the Clean and Lean diet there’s no calorie counting or hundreds of sit-ups, just a flexible eating plan to rid your body of harmful toxins and a unique new approach to food and eating that allows you to feel good about yourself and your body.

Starting with inspiring breakfasts to help kick start your day, the Clean & Lean Diet Cookbook takes you through to lunch and dinner with ideas for quick and easy meals that will fill you up without affecting your waistline. Try Elle’s Kale and Goats Cheese Salad, Quiche with Brown Rice Crust, or the Ultimate Clean & Lean Lettuce Wrap for lunch and for dinner choose from Sirloin with Rocket and Watercress Salad, Lemongrass and Coconut Prawns with Glass Noodles, or even Hugh’s favourite Lamb with Mushy Peas.

The book is also filled to the brim with:

  • More of his now trademark ‘Bad, Better and Best’ columns for quick and easy reference to help you to make the good food choices quickly and easily
  • ‘Pick n’ Mix’ meal planners for keeping things simple and flexible
  • A 14 day eating plan to get you started
  • Plenty of nutritional advice to support you in your clean and lean journey, including how to make the healthiest choices when dining out
  • A whole chapter on cheat meals for those weekly indulgences when nothing but a treat will do

Clean and lean is not about calorie counting, self-denial or fad eating. It is about reassessing your relationship with food, learning to break bad eating habits and cycles. It’s about enabling you to treat yourself with everything your system needs to be beautiful, happy and healthy. Most of all, it is about making your body look and feel the very best it can be – for good.

James Duigan, one of the world’s leading health and wellness expert and owner of Bodyism, Europe’s premier fitness studio – www.Bodyism.com

Clean & Lean Diet, was a no.1 diet book on Amazon and has sales of over 100,000 copies. Clean & Lean Flat Tummy Fast! was a top 10 bestseller in NZ on publication in 2011.