Basil Turkey Meatloaf-Seriously Easy Meal!

This recipe is sooo freaking easy a child could make it! Plus it makes six serves so it can either feed a lot or be several ready made meals. Here we go:

Ingredients:

1kg Turkey Mince (or any kind of mince)

2 eggs, whisked

1 cup almond flour/meal

1 cup fresh basil, chopped

1 tablespoon garlic powder

1 tablespoon onion powder

1 teaspoon dried parsley

Salt and Pepper to taste

Directions:

  1. Preheat oven to 190 degrees
  2. Mix all ingredients in a bowl
  3. Spread over a meatloaf pan
  4. Bake for 25-30 minutes (until centre is cooked)
  5. Serve with a salad (make sure the salad has a healthy fat as there is none in the meatloaf!!)

Bon Appetite!

D

Goats Cheese Omelette

Everyone went a little crazy over the picture I posted on Facebook of this omelette. Figured I’d better post the recipe so you didn’t keep harassing me!

Ingredients:

1 Spring Onion

½ Tomato

Small Piece Green Capsicum

2 Small Pieces Short Cut Bacon

1 Tablespoon Goats Cheese

1 Tablespoon Avocado

1 Whole Egg

2-3 Egg Whites (depends on the size of the egg)

Directions:

  1. Chop all veges, except for avocado, into small pieces and fry using a small amount of coconut oil
  2. Remove once cooked
  3. Chop bacon into small pieces and fry in the same pan
  4. Remove once cooked
  5. Whisk eggs and egg whites, then pour into pan. Make sure you reduce the heat
  6. Chop avocado and goats cheese into small pieces
  7. After the bottom of the eggs have sealed place avocado and cheese into eggs, make sure to spread over the entire base
  8. After a minute or so add remaining veges and bacon to eggs
  9. After another couple of minutes, flip the omelette over to create the half shape
  10. Allow to cook for another minute or so
  11. Remove from pan and enjoy!

Here’s the picture again just to make you all drool……

Have fun and enjoy!

D

Results Time

I am one happy girl!!! I’ve reached the four week mark since I returned from holidays and that means assessment time. The results have come through and my hard work has paid off.

On the 16th July here is what I was at:

Weight 70.6kgs

Skinfolds:

Bicep 19

Tricep 21

Subscapula 10

Supraillium 20

That makes my body fat percentage 31.7%

Here’s what the 13th August had to offer:

Weight 69.3kgs

Bicep 8

Tricep 18

Subscapula 14 (Yes that’s higher than before, Rob and I think he mixed the previous subscap and supra around)

Supraillium 15

Making my body fat now 25.54% boo yeah!!!

Here’s some photos to show you the difference:

Yes I’m in my underwear-get over it!!

My stomach and hips are the most noticeable in reductions. I no longer have that muffin top hanging over my jeans.

I’m very happy with these results and while it’s not lean, that’s my holiday gain gone. I’ve still got a long way to go to be where I want to be for this summer, but obviously I’m improving.

Here’s my goals for the next four weeks:

Another 3-4% body fat reduction and to get back to my 95kg deadlift (this was what I was at before the trip). I still have my sessions with Rob and we’re doing a super set phase for the next four weeks-great for strength! I have one weekend where I know I’ll be drinking (a very close friends hens day), other than that, no booze allowed! The challenge for me after that weekend is I crave crappy food for at least two days afterwards and my training always suffers. Not this time-I’m going to meal plan around it and detox afterwards to get the toxins out ASAP.

I’ll will keep you all informed on my progress over the next month!

D

Gym Contracts

One thing that really irks me about the fitness industry is the reputation we have of being con artists. Don’t get me wrong-there are dodgy as gyms and trainers out there, and if you have been the victim of one of these, then I’m genuinely sorry for your experience. We are not all like that. There are also plenty of us who are doing our best to restore a reputation that I think we deserve.

This post is to give you a heads up about gym contracts. One of the main things that I have dealt with is members wanting to cancel their membership, not being aware of their responsibilities or the fact that they have signed a legal contract and then them having a bad experience with a gym. I’m going to outline some tips that should help you when you are looking at signing a contract, and things you need to be aware of legally. For the record I don’t blame anyone for making mistakes and I don’t want to point fingers, I’m just trying to help everyone understand it all.

Remember when you walk in, you are not obliged to sign anything on that day, take your time and decide if that club is right for you. Have questions ready. Be prepared for the sales person to try and sell to you-that is their job remember? Also don’t fall for the ‘you need to sign now to get this deal’. 99% of the time if you go away for a day, you will get the same offer the next day. (I say 99% as some offers do genuinely have an expiry date).

Direct Debit Contracts:

What is this? It’s when you agree to have a certain amount debited from your nominated bank account or credit card for the services. There are generally two kinds, lock in and non lock in. Lock in contracts will have a minimum term required for you to complete, this can be anything from three months to 36 months. Non lock in generally won’t have a minimum term or if they do, it’s only three months or so.

  • First of all for either contract to be considered complete it must have your credit card or bank details on it and your signature. Without one of these it is not a legal document. Don’t sign anything or give out your credit or bank details until you are 100% sure this is the club for you!!! Read every single term and condition and ask questions if you are not sure.
  • Side note: DO NOT SIGN A BLANK CONTRACT AND LET THE SALES PERSON FILL IT IN LATER FOR YOU! Yes I’ve heard of this happening before and it amazes me
  • Both have a 48 hour cooling off period-this in enforced by the Health and Fitness Act. BUT it must be handed to the club in writing, you cannot call up over the phone to give it in. If the club is closed, find a contact email address and send it in that way.
  • Once that 48 hours is over, the contract is in place, and this is a binding contract! This is regardless of when your payments start. So even if you have one month free before payments start, once this 48 hours is over, the contract is in place. Should you default on payments you may be liable for excess fees and yes these can go to debt collectors and affect your credit rating.
  • Cancellations within the minimum term are generally where we run into most problems. Most gym contracts will ask you to pay a cancellation fee and it is up to them how much they charge and the conditions on that fee. Keep in mind your reasons for cancelling won’t have an affect on the fee and some gyms will only let you cancel in the minimum term if you are moving away-and that has to be proven-and once that is proven you will still be required to pay the fee! Again with the fee it needs to be done in writing-and get a receipt for your own records.
  • Cancellations after the minimum term is completed are a little easier. First of all, unless you specify otherwise when you sign the contract, your membership will generally continue after the minimum term is completed. The payments won’t just stop. If you only want to commit for the minimum requirement-then get it on the contract in writing! If you do not do this, then once the minimum term is completed, the cancellation notice required is 30 days. This is also part of the Health and Fitness Act, so it is a legal requirement. Again it needs to be in writing, you cannot call up over the phone and give it.
  • If your payments default for any reason, then keep in mind you will be liable for extra fees from the gym. These fees should be written on the contract-if not ask about them! These fees will be on top of any personal bank fees you incur.
  • When you sign a contract, the gym is legally required to give you an exact copy of that contract, make sure you get it!

Paid in Full (PIF) Memberships:

These are a little easier (well a lot actually). You pay upfront for a certain length of time at a gym. It can be anything from a week to 12 months.

  • The 48 hour cooling off period still applies to PIF. So if you change your mind in that time you need to put it in writing and you will receive a refund.
  • If you get half way through a 12 month PIF membership and decide you do not want it anymore, the gym are not obliged to refund you any time unused. Some may have transfer options available, so ask before you pay!
  • Legally gyms are not allowed to sell PIF for any longer than 12 months. This is to protect you should the club close down. If someone offers you five years at a great rate-run away!!!!!!

I hope this has given you a little insight into your legal responsibilities but also your rights when it comes to gym contracts. If you have any questions please ask and I will do my best to answer them for you. Also if you have any tips then put them down as well!

BTW any laws I have referred to apply to Australia (that I know of) only, if you are any where else then please research your individual laws before you sign.

D

A Change Is As Good As A Holiday…..

And I’m back!!! For all of you who were wondering yes the trip was AMAZING! I’m already planning the next one. Before I left I had several friends tell me that I would come back different, that holidays had a way of doing that to people. I didn’t believe them, how wrong was I???

Change Number One:

My Job!

I had been unsettled for a few months in my role, I didn’t have a much fun as I used to, I wanted to become more involved with training people and I wasn’t doing that. So I thought about it more while cavorting through Europe. Three days after getting back, I handed in my resignation for my current gym. I want to delve more into PT, I want a name in Health and Fitness (a good name at that) of someone who gets results and of who people speak of in the industry. My work paid out my final four weeks so it’s left me time to job hunt. I’ve been amazed at the response and help I’ve had from others while doing this. My previous gym owner emailed me with offers of help and talking to people he knows, a supplement rep who I used to work closely with called me and offered interviews for a Club Manager and PT roles at a gym she is currently working for, it was quite overwhelming to be honest. I also took my own initiative and emailed or used Facebook to contact people who I consider my role models asking if they had any jobs available or could help me in any way.

Well it paid off, while I’m not at a gym yet, I have made a great connection who has set me up with an interview at a gym in Cottesloe and he will also be mentoring me as I set up my own business in PT. The changes are slowly happening. I will keep you updated as to where I am and what I’m doing.

Change Number Two:

My own Health and Fitness goals.

While away I didn’t hold back on any kind of food or alcohol and I did no exercise whatsoever (well I climbed the Eiffel Tower but that was it). I needed the break physically and mentally, I was just tired from it all, also the worries about my job didn’t really help. I’ve obviously put on weight while I was away and my BF increased to 30%. Not great at all-in fact that is considered overweight by the charts we use. I’ve never been really lean and I’ve decided that I’m going to get there. As soon as I got back, I turned the bad behavior around. I joined a 28 day program that included nutrition and training guidelines as well as an immense amount of online support. (Yes I’m a trainer, but we need support to). I’ve picked up my PT sessions with Rob again. I’ve said no to social drinking. I’m being fussy at restaurants with my food, simply asking them to make changes so my food will fall in line with my nutrition plan. I’ve set myself goals to hit by Christmas and even though it’s only been 2.5 weeks I can see and feel the difference. After four weeks I will post my results along with some photos to show you how I’m going.

So what’s the point you ask? Simple. Is something in your life not right? Is there something you wish would change? This doesn’t have to be Health and Fitness related, it could be something to do with work or home. Well you know what? It’s not going to change if you don’t do something about it. You need to make the change yourself. Get out of your comfort zone and shake things up! This can be gut wrenchingly scary-I know I’m doing it myself right now! Don’t be afraid to ask for help along the way, when people offer assistance at least listen to them, you never know what they could offer and what could come your way. It’s going to be hard work to get what you want but isn’t that worth it? Isn’t that better than being miserable and wishing for change?

So do it now! Start making changes and reap the happiness!

I’ll keep you updated on my own progress, both with the job and with the Health and Fitness.

I sincerely wish you luck in your changes….

D

Articles

This may be my last post for a while as I’m about to go on 5.5 weeks holiday-yes I’m bragging 🙂 Here’s some articles for your reading pleasure:

http://jasonferruggia.com/39-ways-to-not-be-like-everyone-else/

http://mollygalbraith.com/blog/12-basic-exercises-youre-performing-incorrectly-celebrity-trainer-edition-1/

http://jasonferruggia.com/12-ways-to-be-a-better-trainer-or-strength-coach/

http://www.jencomaskeck.com/2012/05/frequently-asked-questions-part-one.html

http://www.jencomaskeck.com/2012/05/frequently-asked-questions-part-two.html

http://www.jencomaskeck.com/2012/05/frequently-asked-questions-part-3-odds.html

http://www.purposefairy.com/3308/15-things-you-should-give-up-in-order-to-be-happy/

http://www.theptdc.com/2012/02/whats-in-my-desk/

http://www.livestrong.com/blog/the-10-things-fitness-magazines-wont-tell-you/

http://jasonferruggia.com/12-reasons-youre-not-losing-fat/

http://www.niashanks.com/2012/05/3-steps-for-hunger-control-fat-loss/

http://bretcontreras.com/2012/05/grill-the-guru-i-charles-poliquin/

http://www.t-nation.com/free_online_article/most_recent/carb_cycling_for_the_noncounter

http://www.tonygentilcore.com/blog/the-perfect-warm-up/

PS I would normally just write the name of the article and author but my laptop is being stupid (it’s definitely the laptop not me) so hyperlinks it is!

Enjoy and I will post again once the holiday is done!

D

There’s More To Life Than The Gym!

I tend to come across as one of those health ad fitness ‘freaks’ who lives and breathes the gym. Many people think that this is all I can think about 24/7. OK maybe I am sort of one of those people, but it’s not the be all and end all. I work full time (and more) in a gym and then train myself on top of those hours, I need to make sure I have time away. Trust me if I don’t get away I go crazy!

So do you. While staying fit and eating properly are important parts of your life, do not let it consume you. You should be finding other ways to destress and relax, things that do not involve working out constantly. Remember there is such a thing as working out too much. If you are feeling consistently drained and low on energy, you could be overtraining. Listen to your body if you feel like you need to back it off a little. It won’t kill you to take a day or two off and recover.

What do I do to relax? Easy! Catch up with friends or family, go to the movies, read, get a massage (if you resistance train-which you should-then massage is pretty damn important for recovery). These things help me get my head away from health and fitness and to wind down.

Here’s my advice to you. Find those things you enjoy outside of the gym and do them! Get a hobby, read a book-whatever-just do it!

Your body and sanity will thank you for it.

D

Celebrating Strength In Every Way

I don’t know whether this is just me noticing it more or whether it’s an actual change in the fitness industry (I would say a combination of the two) but there’s a renewed focus on feats of strength in the gym setting. There’s motivational posters everywhere, feel good quotes every day, pictures to inspire and videos to demonstrate and before you say anything yes I know I post them as well!

Now I know I love these posts, I love seeing people lifting heavy stuff and getting stronger. I celebrate and encourage it! But there are other forms of strength when it comes to health and fitness, other things that need to be acknowledged and celebrated. Things that I think sometime we (yes me included) forget. This is just some reminders to all of us to celebrate everyone’s strength, regardless of what they are.

First of all my Mum. Last December she had surgery on her left shoulder. A ligament was torn, the surgeon shaved off part of shoulder bone and then the shoulder froze after surgery. She spent four weeks in a sling not being able to use that arm at all. Once the sling came off, the rehab was supposed to begin but she couldn’t even lift her arm 10cm from her body and physiotherapy hurt her. The surgeon actually gave her a cortisone injection (side note: I’m not a supporter of these injections, but that is part of the story) so she could commence rehab. Finally she was at least able to do physiotherapy in a pool, with her  first goal being 10 laps of 25m each. I’ve received random texts as she accomplish those laps, at first it was just 3 laps before her arm hurt, then it was 8, then she made that 10, surpassed it and went to 13. Keep in mind this entire process has taken her from January this year until April to do those laps. I saw her two days ago and she can actually raise her arm parallel to her shoulder. This small feat which many of us would take for granted has taken her six months. The strength she has shown is incredible and I’m so proud of her. She still has a long way to go before she regains full use of her arm, but I have no doubt she will get there. For the record when Mum watched the clips of me doing my deadlifts she laughed and said to me her next goal is to mop the floors at home all in one go with no break. Go Mum!

The brother of a very close friend has been overweight since I’ve known him. Obese in fact. He tipped the scales at 200kg and still didn’t have the need to lose weight. Until he realised he couldn’t walk from his front door to his letterbox without taking a break. This is something that I couldn’t even fathom as something I could not do, as would most other people. These little things that you and I do every day were an immense struggle for him. Well I’m pleased to say that as of the last update from my friend he is down 36kgs! He can walk to his letterbox and further, he is doing walks around his local park instead! At his heaviest he was looking at buying a new car because he couldn’t fit his seat belt around him. Now he’s looking at a new car because the options available to fit his smaller frame have increased! This is an amazing show of his strength-it doesn’t matter that it took him a while to realise that he needed to lose weight, what matters is he’s doing it!

To everyone who may read this, strength is not just the ability to lift really heavy things in the gym. Your strength may be joining a gym and starting your health and fitness journey, it could be the slow process of rehabbing an injury to even just move normally again or just admitting that you may need help.

Whatever it is, celebrate it and celebrate the strength of others around you.

D

Articles

Hmm I have been a little slack over the last week with the posts, sorry about that!

Here’s a quick articles list for your reading pleasure. I’ve posted some to facebook, others are new ones. If we’re not friends on facebook add me here.

Obesity & Health Care While this article talks about the USA, Australia is heading in the same direction.

Drop the A Bomb on Your Waistline by Mike Roussell

Book Review, Martin Rooney ‘Warrior Cardio’ by Daevid Anderson

Ladies How To Be Comfortable In The Weight Room by Jen Comas Keck

Only The Strong Survive: Lift To Live Longer by Nick Bromberg

Why Sugar Is Bad For You

5 Things We Can Learn From Arnold About Building Muscle by Bret Contreras and Brad Schoenfeld

Sex And The City, Dan John and Your Butt

Why Eating Like A Dietician May Not Be The Best Way To Eat by Charles Poliquin

Never Grow Old by Lou Schuler

How To Be A Beautiful Badass by Nia Shanks

Top 5 Ways To Build A Wonderful Life

That is all for now, enjoy!

D

Articles

In case you missed any articles that I posted on my Facebook page (add me if we’re not friends) during the week, I’ve done up this list for your viewing pleasure:

Minimum Training For Maximum Results by Nia Shanks

Passion and Purpose by Neghar Fonooni

Teach Your Female PT Clients To Train Like Men by Neghar Fonooni

How and When To Modify Exercises by Ben Bruno

16 Reasons Why You Can’t Stick To Your Diet by Eric Falstraut

The Wisdom of Napping by Charles Poliquin

Top 10 Ways To Get Skinny Fat

How To Stop Your Hammies Taking Over When You Perform Glute Bridges and Hip Thrusts by Bret Contreras

Sweet Potato Pancakes by Alli Mckee

The Stationary Bike Should Be Outlawed by Nick Mitchell

Renegade Diet vs Carb Backloading by Sean Hyson

11 Ways To Achieve A Healthier Lifestyle by Adam Bornstein

Happy Reading.

D