Week #1 was so much fun! Now here is Week #2!
You'll need the following workouts:-
If you're doing PT, small group or big group on any of these days your workout is covered. You don't have to think about that day!
Remember you can always shuffle your days around BUT you must have:-
download the workouts
Have fun and train hard!
Ash & John
Here's a little FOUR Week Challenge to get us lifting more weights! If you're doing big group, small group or PT sessions we'll incorporate everything into your training.
Click here to download the LIFT @ HOME #1 WORKOUT OR LIFT @ THE GYM #1 WORKOUT
This is what Week One looks like:-
Feel free to shuffle the days around. But make sure you stick with the plan of 3 LIFT sessions and 3 cardio sessions in the week. And don't miss your rest day.
This is a big energy burn workout! Lots of body weight & dumbbell strength training with short sharp cardio. High intensity in the cardio. Muscle burn in the strength segment. MAKE it a challenge by timing yourself from beginning to end including any rest breaks. We have put links to the exercise clips so you know what to do!
Allow 45-60 mins
This melt in the mouth dish is from our favourite vegetarian website / blog, Green Kitchen Stories. I love, love, love their food!
It's so easy to make, super-healthy, low carb & delicious. Green Kitchen Stories serve this eggplant dish as a stand-alone salad but John & I serve it with barbecued lamb (you can choose any protein of choice) and steamed green vegetables such as beans, broccolini & peas.
Not many people around us are vegetarian or vegan. So our aim is to try and introduce some great vegetarian dishes into our diet and reduce the amount of meat we eat. And in the process end up eating more vegetables and less meat.
Thank you to David, Luise & Elsa (Green Kitchen Stories) for making vegetarian food so beautiful and achievable!
One of the reasons we love this dish (besides the flavour & easiness to make) is that it's loaded with fibre.
The Heart Foundation recommends between 25-35g of daily fibre for good health.
The Baked Eggplant with Lentils, Brussel Sprouts & Pomegranates gives you 15g of fibre.
Adding a serve of steamed greens gives you 20g of your daily fibre along with all your Vitamin A & C in one meal!
CLICK HERE FOR THE BAKED EGGPLANT, LENTILS, BRUSSEL SPROUTS & POMEGRANTE SALAD RECIPE.
MAKE IT MORE PROTEIN-BASED
ADD MORE FIBRE
Enjoy & let us know if you loved it!
And don't forget to check out Green Kitchen Stories for more vegetarian recipes.
In a word these pancakes are delicious! Puffy and fluffy and easy to make.
Great with a cup of tea as an afternoon pick me up before an evening training session. Sweet but not too sweet. A perfect snack full of good quality protein and healthy fats.
BUT when you're eating them as a snack it's ONE ONLY PER SNACK. Otherwise you're eating a meal.
You can add a drizzle of honey or maple syrup and a spoonful of plain yoghurt but they don't really need it.
If you decide to eat our Puffy Protein Pancakes for breakfast aim for 2 pancakes, a scoop plain, vanilla or passionfruit yoghurt and lots of fresh fruit. Definitely no whipped cream and gallons of maple syrup or honey!
We've given you a wholemeal version and a gluten-free version.
Ride, run & row your way to sweaty happiness!
This is one of my favourite cardio workouts in the gym at the moment. Moving between three machines and burning BIG energy!
It's not a one-off workout. Test yourself by tracking how fast you do each segment and then doing it again, aiming to beat your time.
Even better, train with a friend or friends for some friendly competition!
Let us know how you go. Did you beat your time? And most importantly did you get sweaty??
Cold & flu season is upon us!
We can take pills to boost our immunity (and we do have a great suggestion) BUT we can also use everyday ingredients to smash colds & flus to the curb!
The first ingredient is water. We're made up of 50-65% water. The more beautiful, fresh & life-giving water we can pump into our bodies on a daily basis the better we operate. It helps our liver & kidneys to function well and clears our body of toxins and keeps everything moving smoothly.
Aim for 8 glasses a day.
Black tea, white tea, lemon water, green tea and herbal tea all count towards your water count. A plain glass of water is awesome. A glass of water with a dash or cordial counts. As long as the bulk of fluid is H20 we're drinking water!
The 2nd, 3rd, 4th and 5th ingredients are the BEST immunity boosting ingredients we can add to water!
Lemons:- Lemons are good because they make things taste, smell & look better. Lemons are high in Vitamin C. They make our bodies more alkaline (which is better than acidic). Drink 2-3 glasses of warm lemon water every morning to stimulate liver & kidney function. But do it before you brush your teeth. (Little tip...Don't drink citrus flavoured water through the day because you'll strip your teeth of their enamel). Click here for more about lemons.
Turmeric (Curcumin) & Black Pepper:- Turmeric has been used for thousands of years in Indian cooking because of its medicinal properties. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. But we can't get enough of it through straight turmeric powder. We actually need to buy a curcumin extract. (Go to Flannerys Organic & Wholefood Markets...Cronulla, Gymea & Engadine for this!) By combining the extract and black pepper we supercharge our resutls. In fact the combination of curcumin extract and black pepper matches the effectiveness of some anti-inflammatory drugs. Click here for more about turmeric.
Ginger:- Ginger belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal. Ginger has a very long history of use in traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold. In essence it's pretty bloody good when we feel awful. And it can make us feel even better even when we're feeling awesome! Click here for more about ginger
Honey:- Honey is in so m.any healthy recipes because it's the sweetener & soother of everything. Now the realiity check. Honey is bee vomit. When we eat honey we eat bee vomit. It's delicious and sweet. But it's vomit. Of a bee. And honey is sugar. Sweet delicious and varying flavours of sugar. And it makes awful, average and disgusting things taste delicious. The jury is out on health benefits. But it does contain some antioxidants. At the end of the day honey is delicious and it makes food taste better. So use it sparingly, enjoy it and value the bee that worked so hard to create such an awesome product. Click here for more about honey.
Here's FOUR ways to boost our immunity without having to chew!
All these recipes are from my favourite vegetarian website Green Kitchen Stories.
Hope you enjoy them. Please don't hesitate to provide feedback.
If you have any questions about nutrition or you want me to source a healthier version of a recipe you enjoy contact me here!
It's time to rave about someone...and that someone is Cynthia.
She has been training with me since I first started @ Goodlife. I met her when I was teaching cycle classes.
She's been a bASHer for a long time. She was always an absolute powerpack. Run, climb, crawl. Whatever crazy event / workout we put on she did.
But then life got in the way. Work issues and pressures. Which lead to 'everything is too hard' and 'I haven't got the energy' and 'I can't be bothered'. We all know what that's like!
And then the battle to get back to where she was and who she was. (And that never works because you can't look back and move forward!).
Her work-life has been a massive drain on her energy to the point that the bubbly, energetic Cynthia I knew vanished.
Cynthia was retrenched very suddenly from a company she'd been with for a very long time. A massive blow to her self-confidence. And then the struggle to find another job that she enjoyed. Working but still hunting for that opportunity to enjoy work/life balance.
Being a shift worker added another layer of pressure. Sleep isn't consistent. Meals and mealtimes are erratic. As is training.
Basically Cynthia was very down. And in a crappy cycle of stop start training which screws your head so badly. She stopped training consistently and the weight piled on.
THEN rescue appeared! AN EVENT! A family wedding overseas. SHOWTIME!! The reason to get healthy had arrived.
Cynthia touched base with me. Knowing her history of inconsistency I set in place some very hardcore rules. Ones that would cost her big time!! She agreed... much to my amazement!
12 weeks - 3 days a week - 30 mins and stuff to do on 3 other days.
"I was so scared / nervous that I may not be able to commit"
Oh boy. The struggle. Not for me. For her! To do something you really don't want to do. But you've committed and you have to follow through or else it's going to cost
She gritted her teeth and dragged herself into the gym. Day in and day out. Within a few weeks she asked to boost her sessions to 45 mins instead of 30 mins. Still gritting her teeth. And swearing. And anyone who knows Cynthia knows she loves to swear while she trains. She's so small and elegant. But man, she can swear!
Week in and week out we pushed through. And each week she got fitter and she got smaller and she got more positive. And she didn't dread it so much. (She still tried at every opportunity to cancel/change/postpone the pain but we had that very hardcore agreement). There was no backing out!
"I kept going because of our agreement and the wedding"
It's only been the last few weeks that I've seen her actually enjoy training. Turning up & feeling energetic, positive and looking for more. Doing a bit more after each session. Well even when she hated it she still tried to put in a bit more.
As a result she looks amazing. And the biggest change is her attitude. It shines out of her. Her eyes shine, her smile is bright, her attitude is perky.
"I'm happy & surprised that I did it!
And grateful to for you sticking through it with me!"
Here are her results...
This is not the end of Cynthia's journey.
She IS still an absolute power-pack. She just had to find herself again.
Cynthia turns 60 soon. Yes 60!!
And she wants to be in the best shape possible.
So the journey continues.
When you get in that running zone it's absolutely heaven. I'm not naturually a runner. I prefer riding my bike.
But I've had days and times when I'm running and it's seemed effortless. And I feel like I could run forever! And those days are magic.
BUT to get there you need to put some running hours in.
And to get those hours in you need some kind of help to get you through the tough times.
I have posted this article before on our bASHchat page (private FB page) but have been asked to repost it again.
This article does help. One of our runners, Bernadette, has used these techniques this year and she has been running strong and further than ever!
Let's run better on our legs and in our heads!
CLICK HERE FOR FOUR WAYS TO BUILD RUNNING MENTAL TOUGHNESS
If you have any questions just ask!
A little bit of history about bASH fitness... John was a triathlete. He also ran the biggest & most successful triathlon/running club in the Shire during the 90's and beyond. (Then he met me & I made him stop!!)
He has coached some of the best Shire triathletes who've gone on to achieve glory.
He's a guru.
So use him!! Ask him for advice and knowledge. He's not just a runner - he's tough, strong and he has knowledge, tips & expertise that will change the way you train.
No one else gets 24/7 access like you do....he's at your fingertips bASHers!
This beautiful recipe from the Sydney Markets.
Such a fresh, delicious and light recipe.
Salmon is rich in...
High-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)
Omega-3 fatty acids which are an essential fat with a reputation as a valuable ‘brain food’.
Be smart & eat salmon!
Pineapple is fantastic for..
A good source of manganese, a mineral that contributes to the normal formation of bone and connective tissue.
A good source of vitamin C, which contributes to the normal functioning of the body’s immune system.
Provides dietary fibre, which helps the intestine function normally.
Combined they make a zingy partnership of heavenly flavours
Click here for the recipe...Pineapple & Chilli Salsa with Crisp Skin Salmon.