eat run lift

Food

Recipe: Chicken Pesto Gnocchi

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A simple little gnocchi recipe, and, we're going to cook gnocchi the wrong way on purpose :p
I love to cook gnocchi on a pan to give it a different texture, feel free to cook it the traditional way if you please!


Makes 2

(per 1) 52g Carbs / 28g Fat / 50g Protein / 648 Cals

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Ingredients

  • 200g gluten free gnocchi
  • 3 tbsp pesto
  • 250g shredded BBQ chicken
  • 1/2 cup water
  • 1 tbsp olive oil
  • 100g shredded light mozzarella cheese
  • 2 large handfuls of baby spinach leaves

Method

  1. Place olive oil in pan with gnocchi (yep)
  2. Allow gnocchi to cook for around 5 minutes and add in 1/2 cup of water and stir the gnocchi around so more of the surface can touch the pan. This is simply to give it a different texture, you can boil it if you prefer.
  3. After another 5 minutes add in shredded chicken, pesto and baby spinach leaves
  4. Cook for another 10 minutes before adding in shredded cheese
  5. Let it cook with the cheese for approximately 2 minutes (just until the cheese is melted), then remove from the pan and serve.
 

Food

Recipe: Keto Fudge Slice

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Another keto recipe, this is more of a treat/dessert style recipe! Please note which kind of maple syrup I'm using (it's a low carb one, not regular)


Makes 12 servings

(per 1) 2g Carbs / 19g Fat / 3g Protein / 197 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1/2 cup coconut oil
  • 1/2 cup almond butter
  • 1/4 cup cacao powder
  • 1/4 cup sugar free maple syrup
  • 75g grass-fed unsalted butter

Method

  1. Place coconut oil, almond butter, and butter into a bowl
  2. Melt in the microwave for approximately 1-1.5mins
  3. Stir, and add in cacao powder and maple syrup
  4. Line a tray or glass container with baking paper
  5. Pour mixture into container and place in the fridge for 2-3 hours before serving.
  6. Keep stored in the fridge
 

Food

Recipe: Choc Coconut Fat Bombs

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If you're doing keto and are finding it hard to hit your fat target for the day, fat bombs are a great way to help you get there. 


Makes 15

(per 1) 1.5g Carbs / 18.5g Fat / 2g Protein / 181 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1 cup cream cheese
  • 1 cup unsalted butter
  • 1/3 cup shredded coconut
  • 3 tbsp cacao powder
  • 1 tsp sweetener (eg Stevia/Natvia)

Method

  1. Place the cream cheese and butter in a bowl, then microwave them until soft
  2. Stir until completely melted
  3. Now add in coconut, sweetener, and cacao
  4. Stir again
  5. Line a container with baking paper
  6. Pour mixture into container
  7. Allow mix to set in the fridge
  8. Remove and slice up into 15 pieces
  9. Keep stored in the fridge
 

Food

Recipe: Easy Fat Pizza Base

I've tried a few low carb pizza options before (back when I was low carb, but not when I was Keto) and I've never found an option which I loved. I created a cauliflower base back when I put together the Nutrition Guide eBook, and since then haven't found an option I liked better.. UNTIL NOW!!! This low carb base took a few experiments to create, but it turned out better than I expected! Pizza recipes coming soon ;)


Makes 1 Small Base (2 servings in my opinion)

(per serve) Carbs 3g / Fat 21.5g / Protein 10g / Calories 232


Ingredients

  • 1/2 cup cream cheese
  • 1 cup shredded mozzarella
  • 1 pinch smoked salt flakes (or Himalayan salt)
  • 1/2 tsp garlic powder
  • 1 egg white
  • 1/2 cup almond flour (potentially more, read on)

Method

  1. Preheat oven to 215C (420F)
  2. Place cream cheese and mozzarella in a bowl and microwave for approximately 1 minute (until they are melted)
  3. Remove cheeses from microwave and stir (the mixture will stick together slightly)
  4. Add salt flakes and garlic powder, stir again
  5. Add in 1 egg white and almond flour and mix through well. The mixture should now be very similar to a dough, just not so heavy. You should be able to handle it with relative ease (see image below). If it's not, add a little more almond flour until the mix is slightly less sticky and more of a dough consistency.
  6. Line a pizza tray or baking tray with baking paper
  7. Place the 'dough' mixture on top and press out until it's about 20cm in diameter (you can also roll the edges inwards to get a more raised crust).
  8. Cook in the oven for 15mins until golden, remove and add toppings of choice and re-cook (for another 15-20)! More pizza recipes with low carb topping ideas coming soon!

fitnessinfo

10 Signs Your Workout Isn't Actually Working

It’s all well and good to go to the gym and train, but how do you know if your workout is actually working? If you’ve been training for a while and your results have plateaued, or never changed at all, it’s time to figure out whether it’s your food plan or your training plan that’s dampening your results. So let’s take a look at your training plan, and go through the signs that your exercise program just isn’t what it should be.

1. You’re Never Sore
It should be a given that when starting new training program, or making some big switch-ups in your current training program that you’ll be a little sore. Your fast-twitch muscle fibres (the ones that you’re going to be using for any rigorous activity like sprints, weight lifting, boxing, etc) take time to recover, and while they’re repairing you may have a little pain that comes along with it, the more your body gets used to a training program, the less post-workout soreness you’ll have. If you’re not feeling any soreness at all 1-2 days after your workouts, then you are probably not actually training as hard as you could (and should) be. A training program should be designed to push you a little to ensure that you’re getting fitter, stronger, or closer to your physical goal.

2. Your Reps or Weights Haven’t Changed
As you make your way through your training program over a few months, the amount of weight you are lifting, and/or the number of reps you are doing should change to ensure that there is progression in your workout. For example, the Get Lean training program has a section dedicated to teaching you progress your reps and weights in a way that is safe and sustainable. If you’re not changing what you’re doing, you’re not moving forward.

3. You Always Have An Injury
Are you doing the workouts correctly? Poor form can lead to poor results, and injury. For example, squatting one way will build your quads, but squatting with slightly different form will focus more on your hamstrings and glutes. Little changes can make a world of difference to your time in the gym. And if you’re not focused on how to do an exercise correctly, or you have no recovery routine (stretch/foam roll/physio/chiro/etc) a common sign is regular injury. If your recovery routine has no need for adjustment, then it’s time to start looking at your form during your workouts.

4. You’re Fatigued, A Lot
Over-training is also a thing! If your training program is poorly designed (e.g. rest days vs training days, or even the order of your training days) you may begin to get fatigued. This can also happen if you take on too much, too soon. If you’re new to training you should build up your resistance, starting with 2-3 days a week, and over the course of 6 months work your way up to 4-5 days a week. At first it may seem exciting and new, and you might want to exercise every day to get results faster, but it will all come crashing down like a pile of bricks if you’re unable to keep up with the schedule for a prolonged period of time. Slow it down, and figure out a training program that not only suits your lifestyle, but also your fitness level.

5. You Can Converse During Your Workout
Having a good ‘ol chat at the gym with your buddy and not feeling out of breath once? Maybe it’s time to step it up a notch. You’ll know you’ve had a good workout when you’re sweating, and when it’s hard to talk afterwards. It’s usually a little easier to get a word in during your breaks if you’re doing weight lifting sets, but if you’re doing cardio you’ll know you’re working hard enough when you just don’t want anybody to speak to you in the fear that you cannot speak back.

6. Your Workout Is The Same Every Day
The problem that I see with a lot of people following YouTube demonstration videos as their only workouts (don’t get me wrong, this is a good way to start) is that the exercises don’t change. The same thing with those who do the same kind of workout every day. If your workout is not changing then you are not changing. As you become fitter, lighter, stronger or gain muscle (whatever you’re working towards) your program needs to be adapted to make sure that you can keep going further. 

7. You’re Not Noticing Changes
You’re not noticing any changes, and in fact you might even be going backwards from where you started! Not every training program is designed the same. Some programs focus more on weight loss, some on muscle and weight gain, some on just general fitness. Make sure that you have a fitness program that’s designed for your body and your goals, not just a generic one-size-fits-all.

8. You’re Not Tired At Night
If you’ve worked hard during the day you should feel it at night. Now, naturally some people are slightly more nocturnal than others, but if you’re able to get a good workout in during your day, you will start to feel tired earlier at night than your usual bed-time hour. 

9. Your Heart Rate Isn’t High Enough
During your workout you should actually be able to feel that you’re training hard enough, sometimes you might even feel a little bit sick from the lactic acid build up. If your heart rate isn’t high enough, you will never feel this. During exercise you should be between 50% and 85% of your maximum heart rate (maximum hear rate is 220 - your age). Example: 25 year old heart rate zone during exercise: 97 bpm - 165 bpm. To record your heart rate, either measure your pulse for 10 seconds and multiply by 6, or invest in a heart rate monitor that will accurately monitor your heart rate throughout your entire workout.

10. You Can Complete All Your Reps
If you’re having no problems completing all the reps listed for your in your workout, then you have a problem (your workout is too easy)! You should be starting to struggle with your reps toward the last 2-3, particularly on the last few sets of your workout. 

If you’ve gone through this list and it seems like your workout might actually be difficult enough for you, but you’re still not getting the results you’re after if may be time to look at the other factors: food, alcohol, and the rest of your lifestyle.

If, on the other hand, you’ve decided your workout is too easy for you, make sure you check out our Get Lean Guides here. They’re dictated by your body type, are 6 month training programs, and are designed to progress with you.

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Depression vs Training: 7 Tips

So, I'm sorry there hasn't been a blog post from me for a while, and it pretty much comes down to one thing. Inspiration, well and motivation. Yep, me, Beau, the personal trainer who has no motivation. I'm human, this stuff happens, and having Fibromyalgia contributes a lot to it. 

I was meant to write a post of activation of the muscles, but I think this is more important to so many people out there who suffer from depression. There are many reasons why people go through a period like this, for me I discovered that it was my surroundings. It's a build up of stress>anxiety>depression, and if it's an ongoing chronic problem it can develop in to adrenal map adaption and auto immune disease. Like my case for example. Once you have it, it can take a while to get rid of. Most of the time when we are depressed there are a few basic things that we all do, it's the first thought of acting against depression: go see a doctor and then a psychologist and then medication. Sometimes that's a quick fix but doesn't change the source of the problem.

Now, I hear you saying, what has this post got to do with me getting a thin waist and a big butt in your face? Everything. It's a revolving door. We help with health, physical and mental, and when you take care of your brain it takes care of your body. 

There have been a few things that I have done that you can do too that can help short term and long term. I'm here to help you feel good and smile again. 

Here we go:

1. I did this last night when I was feeling bad, no matter what situation you're in, put on a comedy movie, a TV show, something that will make you laugh. It's pretty hard to hold back a laugh or a smile, and in return that can make you feel better. 

2. Don't sweat the small stuff. After being in Japan for a week, I realised that here (Australia) so many people work themselves up in to a frenzy of stress for no reason. Tokyo is so busy, people are going to step on other people's toes. Don't take it personally, it's going to happen. So when you're in the city, or driving and someone is in your way, don't make yourself angry for no reason. It's not going to change the outcome. Stress is contagious in a way, when you're angry, you make other people angry, if you don't get the job done, it makes other people fall behind. So just breathe, and understand that's life. 

3. Go outside, get some sun. Even if it's for 5 mins a day getting extra vitamin D from the sun can help increase natural happiness hormones and endorphins. 

4. Plan some stuff! Whether it's a trip to the beach, a holiday, your finances, movie date or just a chat on the phone with mum. Getting into a routine and having things to look forward to breaks up time and makes the boring days pass quicker! 

5. On a larger note, if things aren't looking up, sometimes it's the scene you are in. There maybe a negative force in your life, whether it's work, home, friends, they can majorly impact your happiness, and it's not as hard as you think to change, it's just fear. It's a transitional period. I heard the other day that change is like getting in to the pool. You're comfortable with being on the outside, but when it comes time to jump in, you hesitate. Is it going to be cold? For a little bit, but once you're fully submerged you get used to it. Take a chance. 

6. If a dramatic change like that is too much do some stuff around the house. Rearrange the furniture, a little change is a good start. De-clutter. I know when I have too many emails, or files all over my computer it can make the anxiety less rise due to the fact that I don't feel like I'm in control. Create some new folders, keep the stuff you need and delete what you don't. Same with possessions. You know those underwear that have the holes in them, or the dress that's way way way out of fashion. Time to go. 

7. Last but not least. Exercise. I've explained this a few times on how it helps with mental illness and how mental illness can slow down results. But it's a big cycle, the less stressed you are, the less cortisol and the less fat you will have around your midsection, as well as motivation, focus and energy! On the other hand, having the motivation to start a work out sometimes is impossible. But start off small and get in to an easy routine, it's not about hammering yourself 100km an hour from the beginning. Start eating fresher food, drink less alcohol and your body will rest better, recover better and release more good endorphins = a healthier attitude and lifestyle. 

Don't feel like you are the only one that feels like this, as we all fall apart sometimes. If you need a place to start, a small routine can help, we would recommend starting with the 8 Week Transformation Challenge guide to help you on your way to your fitness goals. Check it out here.

Food

Recipe: Sushi Bowl

Makes 1 serving
Carbs 110.4g / Fat 16g / Protein 55.9g /Calories 867


Ingredients

  • 200g salmon
  • 1.5 cups black rice
  • 1/2 a lemon
  • 4 sheets of nori (dried seaweed)
  • 1/2 avocado
  • Rocket and/or spinach (for salad base)
  • (optional) wasabi
  • (optional) soy sauce

Method

  1. In a pot cook the 1.5 cups of black rice with 3 cups of water for 30-40 mins (stir occasionally)
  2. Slice up your skinless salmon into smaller pieces and allow to sit in the juice of 1/2 a lemon for 5 minutes
  3. Slice up 4 small sheets of nori
  4. Slice up 1/2 an avocado
  5. In your serving bowl combine a mix of rocket and spinach leaves, you cooked and drained black rice, the sliced avocado and nori, and (optional) wasabi and soy sauce

fitnessinfo

7 Day Plan To Get Back On Track

Get back on track and motivated in 7 days.

Whether it's coming back from a holiday, recovering from sickness or from being just plain lazy for far too long now, it's time to get you back into routine and fit again. I’m helping you with 7 easy steps that can get you motivated again and ready to kick butt!

Day 1: Write down your goals.
You may have set some goals before, but did you write them down? Did you just think of a time you need to be fit for and just hope it would happen? Write them down, stick them on your fridge, near your computer, somewhere.

What do you want? (Specifics E.G. Size 10 jeans, lose 5 kgs 3cms off your arms)
When do you want it?  (E.G. My birthday 21st of July 2016)
Where will it be? (Out with friends, getting dinner)
Why do you want it? (You need to feel confident in your new dress)

How are you going to achieve it?
How is it going to feel when you achieve it?
How is it going to feel if you don’t?


Answer these questions, keep them close.



Day 2: Throw out 'junk' food/processed food.
Try it for 1 week, not only will your body be able to burn fat more efficiently, but your skin will clear up, sickness will drop and you will feel healthier and you will notice a slight change in your waistline.
 


Day 3: Plan out a new routine.
Planning is key, working around a schedule to fit in work, study and play and keeping it balanced is the best way to not burn out and get tired. Sort your day into hourly blocks and work from there. Plan at least a few days in advanced if possible, and each morning sit down and write out your 'to do' list for that day.

 

Day 4: Create a work out playlist.
I’ve written about how music can motivate you and keep you energised throughout your session., release endorphins and get your blood pumping. Make sure you make something long enough that it can take you from the time you need to go to the gym and to the end of your warm down.



Day 5: Buy some workout gear or equipment.
I think investing a bit of money no matter how much or little it is can keep you more inclined to exercise when you have something to show for it. Equipment to use at home, a new training program, some new shoes, clothes even. 



Day 6: Do something different.
Go hiking, try a sport maybe even some new fitness yoga hybrid that your friend Michelle has been raving on about.  Doing exercise is obviously not the most enjoyable thing in the world for many people, but the results are, and if you can do something different that is a step closer to getting you fit, then just do it!

 

Day 7: Book in with a Personal Trainer.
This is the final step when it comes to committing to your results,  some PTs can be can be a luxury, but even just getting them to write you a program can be a great start. Although all of my clients get to experience my dad jokes, missed numbers whilst counting reps and massages. Check out the Eat Run Lift Trainers if you're from Brisbane.

It doesn’t have to stop there, you can do many more things to continue and narrow down your goals. If you need your hormones checked see a doctor, need a meal plan? See a nutritionist.

What have you done in the past to get yourself back on track?

 

Food

Recipe: Choc + Orange Mousse

Makes 4-6 servings (depends on size)
(per 1 - based on 6 servings) Carbs 35g / Fat 22g / Calories 324


Ingredients

  • 6 avocados
  • 3 oranges
  • 1/2 cup rice malt syrup
  • 1 tsp orange extract
  • 6 tbsp cocoa powder (or cacao)

Method

  1. Remove the skin and seeds of 6 avocados.
  2. Wash the exterior of one orange and using a fine grater remove the zest from about half.
  3. Slice up the oranges and manually juice them.
  4. Place the avocados, orange juice, rice malt syrup, orange extract and cocoa powder into a food processor.
  5. Process until the mix is a smooth, but 'heavy' texture (you should be able to put some on a spoon, and turn it upside down and the mix should stay stuck).
  6. Place the mix into a container in the fridge and allow it to cool for a minimum of 1 hour before serving. 
  7. Serve with the orange zest on top.

fitnessinfo

High Calorie Does Not Equal Unhealthy

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A common event we see take place when people start a new training or exercise program, or start adjusting their diet, is that they often opt for low calorie foods. From a young age the media, people around us, and even the education system have told us that calories (and counting them daily) is a way to stay on top of what you're eating, or a way to lose weight. "Low calorie" is a selling point on the labels of products you'll commonly see in the grocery store. While yes, it's true that a caloric surplus over an extended period of time can cause weight gain, most people don't realise that they simply aren't eating enough (for some, this can be noticed by bad cravings or wanting to binge eat).

After a few weeks of eating a low calorie diet a change will take place in your body. Your metabolism will begin to slow and your weight loss will plateau. In this situation it is common for people to cut calories again to see more weight loss. After a few months you may begin to find yourself getting fatigue, nausea, constipation or diarrhoea and even gallstones. If you still continue to stay on a low calorie diet after a few months you may see more serious side-effects, such as extremely low blood pressure, swelling of the joints, trouble concentrating, anaemia, brittle fingernails, potassium deficiency, heart abnormalities, and depression.

Often diet plans or online advice will tell women to opt for calorie ranges as low as "1200-1400" (note: depending on your height, age, sex 1200 cal/day may be acceptable for your body). We've also noticed that apps such as MyFitnessPal will generally set your "calorie goal" for the day at 1200, as standard. Calories are not something you should be overly worried about, just something to check in on from time to time; you should be more concerned about the type of foods you are eating. 500 calories of vegetables will not have the same impact on your body as 500 calories of a doughnut. Often, a correctly calculated and sustainable caloric intake will be higher than you think, you'd be surprised how difficult it can be some days to get enough calories in of the right foods (especially if you're someone who eats a plant-based diet). The Get Lean: Nutrition Guide offers a full explanation and way to calculate your daily caloric intake if you're unsure what it really is.

I have compiled a list of some calorie-dense healthy foods to help ensure that you're not under-eating!

Note: some of these foods you simply would not eat '100G' of, this is just to keep the measurement standard.

Note: some of these foods you simply would not eat '100G' of, this is just to keep the measurement standard.

If you'd like to learn more, grab your copy of the Nutrition Guide, or subscribe to the blog so we can keep in touch!

 
22.95
Download Now
 

fitnessinfo

Tips For Managing Common Work-Related Pain

This is a preview of one of the additional articles we provide for our ERL12 participants. The next round of our online fitness challenge, ERL12 will begin in July 2016. Register your interest below this post.

Beau Bressington
Pain can usually be classified as one of three types, neural pain, muscular pain or skeletal pain.  When doing a work out routine it's always important to make sure your body is mechanically sound to complete the exercise. Whether it's preventative, maintenance or repair it’s a good idea to get yourself checked out by a professional.


Most injuries are caused by overloading a muscle or joint, which in turn causes trigger points or inflammation. Commonly a lot of these injuries occur before even stepping into a gym. One we see quite a lot is usually caused by office or retail work, sitting at a desk all day or standing at a counter serving people is one way to create problematic postural abnormalities. Even for me right now typing this I know that I'm putting my neck under stress as I look down at my Macbook, which can cause a lot of back issues and then create pain in my shoulders, chest, neck, arms and much more. So next time you are doing work, study or even just flicking though Instagram, think to yourself, how is your posture effecting your spine?

I’m going to provide some tips on how to prevent pain from occupational hazards.

1. If you’re on your computer you’re more than likely using a mouse, this can create tightness in your upper traps, rotator cuff , arms and back, eventually leading to headaches or migraines.  Make sure your chair isn’t too high, switch mouse from hand to hand time to time, stretch your arms, go for a short walk, or at least stand up and move around every 30 mins. Be aware of your posture, if you feel your self slumping, sit up straight and squeeze your shoulders together for 10 seconds. Not only will this remind you that you have poor posture, but will also strengthen the back muscles that cause slumping in the first place.

2. If you are standing at work, most probably you are leaning to one side, loading up your hip. This one may seem unlikely but it can cause a lot of pain in the future. Loading up your hip creates little contractions in your glutes, that can then tighten up your lower spine, for a lot of you who get a “Sciatica” pain that travels down your lower back, bum, and all through your legs, this is usually the cause. This is a nerve pain that is caused by the impingement of your sciatic nerve in your lower spine and through a muscle called your piriformis. It’s technically not sciatica, but can cause the same symptoms. Switch from leg to leg, be mindful of your posture, awareness is the key! Try and stand on both legs as evenly as possible, walk around, and when no-ones looking, stretch.

3. If your job involves lifting, your lower back is probably pretty sore, if you haven’t been to the gym, or taught how to deadlift properly, chances are you are lifting wrong. If your back feels like that of a camels, straighten that guy up and bend at the hips and knees, keeping a tight tummy and getting down low will help you lift any item safely, if it's too heavy get a friend to help.

4. Got pains already? These are some people to see:
Physiotherapist
For joint pain, niggling injuries, or sports injuries are the best.
Chiropractor
For joint pain, stiffness, nerve pain, mainly through the spine.
Massage therapist
For sore stiff muscles, tight necks, and shoulders, and lower backs.
Osteopath
For sore joints, poor mobility.
These are just the basics, but there are also many other natural healers, everyone is different and different methods work for different people. So try a few and see what works best for you.

A few things you can do yourself is to do isolated stretches, which you can find in the stretching guide [free download here], trigger pointing with a ball, or a friend. Self massage, and foam rolling. Natural remedies and minerals, that can help with inflammation and soreness like magnesium, glucosamine, turmeric, and many more.

Creating a pain management routine will not only help through your work outs, but your work and lifestyle too. Always remember to exercise safely, and if you're not sure on a technique, research or ask a professional.


Interested in taking part in the next 12 week online program?
It begins in July. Places are always limited so that we can provide people with one-on-one email support. Register your interest by entering your email in the form below, you will need to confirm your registration by accepting the confirmation email sent to you.

other

Meal Prep Hacks - Make Your Prep Easier!

Prepping your meals in advanced is a great way to make sure that you're keeping your nutrition in check. Not only does meal prep save time in the long run, but it also means you're less likely to give in to the temptation of sneaking a 'bad' lunch at work or ordering something not-so-healthy for dinner. Depending on how much food you're cooking and for how many people your weekly (or bi-weekly) prep can take anywhere from 1-3 hours, so to make your meal prep a little bit easier I've written some tips that I've learnt along the way.


[1] CHOOSE YOUR MEALS IN ADVANCED AND WRITE A SHOPPING LIST
By selecting the meals you want to eat before you even step foot into the grocery shop or markets, you know exactly what you need to buy. 

[2] HAVE SOME 'GO TO' MEALS
Eating a variety of foods is essential to ensuring that your body is getting all the nutrients it requires to function well, so I would recommend rotating recipes and trying one or two new ones each time you meal prep, but then also have some staple favourites that you rotate between. Having a few 'go to' recipes that you are very familiar with can reduce some of your prep time because you won't have to spend too much time thinking about what you're doing to get the old favourites cooked.

[3] KEEP IT SIMPLE
Don't go creating elaborate meals that take four hours to prepare for your meal prep. To reduce your prep time try to find recipes that can be cooked in a simple manner, because you're not going to be able to focus on one meal at a time, which takes me to my next point:

[4] MULTI-TASK
Cooking one meal at a time just won't cut it with meal prep unfortunately. You're going to need to be cooking multiple meals at once. Try to do all the vegetable slicing together, and then fruit, if possible cook meats at the same time and separate them for flavouring/spicing after. Curries are also a great idea because they only require one pot, and one stove element while other things are cooking around them.

[5] SAVE SOME INGREDIENTS UNTIL LATER
Some ingredients are not going to be too nice if you prep them and then leave them in the fridge, the best examples that I have personally encountered are spinach, avocado, and corn. These guys won't last too long. Consider how long your ingredients will last for and add some of them just before you serve the meals, rather than keeping them in the prep containers. 

[6] CONSIDER PARTIAL-PREP
Full meal prep may not be for everyone, and you might enjoy having salads for lunch/dinner, or cooking at dinner time. In this case, consider prepping just the ingredients before hand, doing the washing, chopping and then storing them away in the fridge or freezer to cut down on meal preparation time in the future.

[7] SPICES
Make your food more interesting by adding in spices, you won't regret it!

[8] LABELS/STICKERS
If you're meal prepping for more than one person I'd recommend placing a small sticker or label on some of the containers so you can identify which meals belong to which person. Because I prep for both Beau and myself I have to do this, his meals are twice the size of mine, and it wouldn't be good for him to take a Rachel-sized lunch to work, he'd be starving in an hour.

[9] USE YOUR FREEZER
Ideally you only want to store 2-3 days worth of food in the fridge, anything else should be kept in the freezer for the sake of longevity. Anything that sits in the fridge for too long will go off, or not taste too good, and why waste your hard work and food.

[10] CONSIDER YOUR CONTAINERS
Choose your meal prep containers carefully, this may mean the initial investment may be a bit more expensive, but if they're going to last longer it will be cheaper in the long run. Some things that I like to look for in a meal prep container:
- Clear lid (so it's easy to see which meal is inside)
- BPA free (if plastic) - alternatively you could be using glass containers, but I don't like the added weight in my gym bag
- Does not stain easily
- Can survive heat and cold (you're going to be freezing, maybe dishwashing, maybe microwaving - depending on how you like to heat your meals, so you want a very durable container)


Food

Recipe: Almond & Choc Slice

Need a slightly healthier option to give to the family at a Christmas gathering this year?
Bring this one along!


Makes 6 servings
(per 1) Carbs 18g / Fat 25g / Protein 10g / Calories 332


Ingredients

  • 1 cup almond butter
  • 1/4 cup apple sauce
  • 1 tsp vanilla extract
  • 1.5 tsp baking soda
  • 1/2 cup sorghum flour (can also use coconut flour, almond flour, or buckwheat)
  • 1/8 cup natvia
  • Dark chocolate OR cacao pieces (you pick how much, a little goes a long way)

Method

  1. reheat oven to 180C/350F
  2. Line a baking tray with baking paper
  3. In a bowl combine almond butter, apple sauce and vanilla extract, stir
  4. In a separate bowl combine dry ingredients: baking soda, sorghum flour, natvia and dark chocolate (or cacao), stir.
  5. Add the dry ingredients into the wet and combine them all together.
  6. Place mix into baking tray (it won't take up the whole tray, triple ingredients if you want to fill a whole tray for more servings)
  7. Bake for 10-15 minutes 
  8. Place tray on a cooling rack and allow to cool completely before serving, if you remove them from the tray too soon they will not be able to hold together

Food

Recipe: Light Pasta

If you're having friends over for dinner, have some time to spare to put together a nice meal, or just want to eat something warm and comforting give this recipe a try. Prep time takes a bit longer than usual if you are going to make the pasta sauce yourself. If you're planning on buying the sauce rather than making it choose the option with the lowest sodium and lowest sugar.

For the pasta you will need a vegetable spiraliser, if you don't have one at your disposal you can create flat 'noodles' by using a mandolin slicer.

 
I actually found mine in the post office for about $10

I actually found mine in the post office for about $10

 

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g / Protein 24.8g / Calories 704.5


Ingredients

  • 3 zucchinis (washed)
  • 1 eggplant (washed, and then sliced into small pieces)
  • 300g mushrooms (washed and sliced into thin pieces)
  • 400g butter beans (you can wash the fresh kind, I used canned)
  • 1 tsp olive oil

Ingredients (sauce)

  • 6-8 tomatoes (peeled and seeded)
  • 1 brown onion (diced)
  • 3 cloves of garlic (minced)
  • 1/2 tsp dried oregano
  • 1/4 tsp dried thyme leaves
  • 1/8 cup olive oil
  • 1/2 tsp Himalayan salt
  • 1 bay leaf (remove when done)

Method (sauce)

  1. Pour olive oil into a large pot over a medium heat on your stovetop.
  2. Add onions and garlic and cook onions through
  3. Add the remaining sauce ingredients to the pot and simmer on a low heat for approximately 2 hours, until it is darker in colour

Method (everything else)

  1. After your pasta sauce is finished (if you chose to cook it) place a skillet on medium heat with 1/2 tsp of olive oil
  2. Place mushrooms, butter beans and eggplant into the skillet
  3. When the mushrooms/eggplant/beans are starting to look cooked pour your pasta sauce over the top of them, turn the stovetop down to a low heat and allow it to simmer for another 15 minutes
  4. While they are cooking boil some water in a kettle
  5. While the water is boiling take your vegetable spiraliser and spiralise your zucchinis into long 'spaghetti' pieces and place them all into a heat-proof bowl.
  6. Pour boiling water over the zucchini and allow them to cook in the water until your mushrooms/eggplant/beans are finished cooking
  7. Remove the mushrooms/eggplant/beans from the heat, and then drain your zucchinis
  8. Serve together!

 

other

10 Posts You Might Have Missed

We've compiled a list of our top ten most popular fitness posts just incase you may have missed them! Since we have had an influx of new subscribers lately we thought it would be a great idea to take you back through the blog archives.


(1)

HOW HORMONES CAN INTERFERE WITH WEIGHT LOSS

When it comes to getting in to shape and living a fit and healthy lifestyle, it's not all black and white. We encounter some road blocks, or weight loss blocks, that stop us from having the bodies that we want and desire. Our hormones play a large part in losing weight, being strong, energy levels, mood,  skin and much more, here is a quick guide to where your hormones will visibly react with your body!


(2)

WHERE TO FIND PROTEIN

Protein isn't just for 'gainz', it's actually essential for your body to function, helps in the repair process after exercise or strenuous activity and even maintains your hair, skin and nails. Every day you should aim to be eating 0.8 grams of protein for every kilogram of your body weight, or 1.2 grams per kilogram if you’re training. Proteins give heat and energy to your body and are rarely stored, as your body uses them quite rapidly. Use this blog post to find plant and meat sources of protein to include in your diet.


(3)

12 REASONS YOU AREN'T SEEING RESULTS FROM WORKOUTS

If you have been working out or dieting and haven't seen any results whatsoever it's time to assess what you are doing and why nothing is happening. There can be many causes for results to not occur to it's important to figure out what is relative to you and how you can fix it. Being stuck at the one set of measurements or body fat for an extended period of time even when you are exercising can be frustrating and upsetting, here are a few basic steps to overcome it:


(4)

8 THINGS I WISH I KNEW BEFORE I STARTED TRAINING

Rachel writes about the things she wished she knew before she started training to help her along her journey.


(5)

I LOST WEIGHT BUT I STILL FEEL BIGGER

So you’ve lost weight, you’ve become healthier, you’re a few sizes smaller… but you look in the mirror and you think you look exactly the same? Has anyone else been in this boat? There are so many articles online along the lines of, “this is why you’re not losing weight”… but what happens when you’ve lost the weight but you don’t see it in the mirror?


(6)

20 HEALTH FOODS THAT AREN'T ACTUALLY HEALTHY

These days trying to eat healthy all the time can be difficult with how busy we always are, and many companies know this. They will sell you their products packaged and designed to look like a 'healthy treat' in the hopes that you'll believe what they're telling you. Let's look a bit further.


(7)

OVERCOMING BODY IMAGE ISSUES

A post by Beau. Being a personal trainer people expect you to think and act a certain way, but what many don't realise is that we still have issues on our own. Read Beau's plan to overcome his body image issues and get his fitness back on track.


(8)

HOW I ROLL

The Eat Run Lift guide to foam rolling.


(9)

6 STEPS TO START WORKING OUT (AT HOME)

Back when I first wanted to get fit most of my exercises were done at home, I was too scared to go to the gym because I had no idea what I was doing, and I just didn’t want people to see me exercising. Working out at home is a good first step to increase your fitness and overall confidence. However, it can be difficult to start a workout plan on your own, because although you might have the motivation for a day or two, it can wane if you don’t add fuel to the fire. If you want to make a permanent change and start working out, just follow the steps below.


(10)

THE RISKS OF OVERTRAINING

The more we train the more muscle we will build right? That’s the common misconception I get from a lot of people who ask me about their programs and training schedules. Little do they know that what they are doing is in fact causing them more harm than good.


We hope you found some new information to help you along your journey! If you're new here don't forget to join our mailing list to keep up to date with new fitness information, recipes and discounts off Eat Run Lift products!

Food

How To Stop (Unhealthy) Snacking At Work

Working all day (particularly if you’re sitting down at a desk all day), seeing other people eating bad food, and stressing out from deadlines, co-workers or customers can all be triggers which lead people to snack on unhealthy foods while at work. Once you’ve gotten into the habit it can be difficult to break, so we have a few tips for you to get your snack attacks under control!

Find out when you are most vulnerable

Before you can stop the unwanted behaviour, you need to figure out why and when it’s happening. Is there are certain time of day that you’re always craving a chocolate? Or do you find you just *need* to have a can of coke at 3pm in the afternoon? Perhaps after dealing with certain people you need to hit up the vending machine. Start realising when and where you are when you are craving particular food items at work. Did you just come out of a stressful meeting? Are you getting tired because it’s getting towards the end of the day? Or do you just need a little ‘pick me up’? Find the trigger and then we can proceed.

Write it down

Write down what you’re craving each time you want it. You’ll start to see patterns emerging. Once you have figured out what type of foods you want and when you can start to tackle the problem at the source, it usually starts off as a way to ‘self medicate’ emotions with food, and then becomes an addiction or habit.

Bring a good lunch and healthy snacks

Make sure you have brought enough food to last the day. You want to aim to bring a lunch that you actually look forward to having, it doesn’t have to be as boring as chicken and broccoli (I mean, if you like that, go for it), check out these recipes here. By making sure the lunch you bring is something that you want to eat you are less likely to feel like you ‘need’ to indulge at some point in the day. As well as a yummy lunch ensure that the snacks you are bringing to work are healthy. If you’ve already brought all your food it would be a waste to not eat it.

Focus on your food

Try to make sure that when you are eating your snacks at work it’s not while you’re in the middle of doing something. If you’re watching a screen, talking on the phone or have some other task at hand you are more likely to eat a larger serving than usual, or feel like you have barely eaten at all. Try to take at least 5 minutes out of your day if you can to relax, give yourself some quiet time and enjoy your food!

Have some fun

As I briefly mentioned before, many people use unhealthy foods as a ‘reward’, in an attempt to self-medicate their feelings, or to reduce stress. You do not need to reward yourself with food, that’s how animals are trained, you do not need to train yourself the same way. Make sure your emotional needs are fulfilled throughout the day and that you have some time to relax (even if it's just 5 minutes out of your day to truly relax), walk to work, go to the gym on your lunch break or when you’re finished for the day, call up a friend when you’ve got some time, just take a small amount of time out of your day to do something you can enjoy.

Food

Recipe: Coconut Chicken Curry

I love spice, I love coconut, and I love meals that don't take long to put together. So for me this is a meal from heaven haha. I really don't like spending too long cooking, and most of the time I make a lot of food that can be packed up and eaten at a later date. I know I usually post a lot of vegetarian/vegan recipes, but I'm not either of those, and sometimes I do in fact eat meat, so this recipe does contain that. If you can handle spice, give this one a go!


Makes 4 servings
(per 1) Carbs 37.6g / Fat 15.8g / Protein 36.2g / Calories 445.8


Ingredients

  • 1.5 cups brown rice
  • 500g chicken breast
  • 2 cups frozen vegetables (I just used green veg)
  • 3 tbsp desiccated coconut
  • 1 tbsp curry powder
  • 1/2 tsp olive oil
  • 1.5 tsp chilli powder
  • 200mL coconut cream

Method

  1. First take your brown rice and place it in a saucepan with 3 cups of water, place this on a high heat on a stove element until it boils, then turn it down to a low temperature and allow it to simmer, stir occasionally (it should take 30-40 mins to cook depending on your stove)
  2. While the rice is cooking cut up your chicken and place it in a frying pan on medium heat with 1/2 tsp of olive oil
  3. Add in the curry powder and chilli powder, allow the chicken to cook most of the way through
  4. When the chicken is nearly cooked all the way through add in the desiccated coconut, coconut cream and frozen vegetables, cook for a further 10-15 mins on a low heat (place a lid over your pan if you have one for it).
  5. Serve, or store, whatever you need to do!

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fitnessinfo

How I Roll

So you have probably seen those blue or grey tubey things that people roll around the floor on and thought to yourself, “What the hell are they doing?” They are foam rollers and are designed to help you loosen and soften your muscles to relieve pain and discomfort in various parts of your body.

If you have any of the following symptoms it's definitely time to start foam rolling:
✘ Headaches
✘ Back pain
✘ 'Pulling' sensation under your knee cap when walking
✘ Tight hamstrings (difficulties stretching)
✘ Neck pain (office job, anyone?)
✘ Shin splints

 If you are new to foam rolling its best to start with a smaller, softer roller so you don’t feeling like you are smashing your legs with a mallet. Foam rolling is about releasing muscles and hitting trigger points in a tight or achy muscle by applying your own body weight over the roller and targeting a muscle or area for 30-60 seconds. Trigger points are little bound up pieces of muscle fibre that have not healed correctly (usually from injury or from being overactive and switched on). For example, if you have weak muscles in your back, your neck will be taking on more load to cope and will then develop trigger points that need releasing. Traditionally massage is the best way to release trigger points but not everyone has the time or money for a massage therapist frequently, so spending a good 15-20 minutes a day foam rolling can help ease headaches, pain in your lower back region, increase strength and reduce fatigue. 

Ok, ok, ok, after all this blabbering lets get down to business. Here are 5 foam rolling exercises that can help you become more flexible, stronger and happier.


Back

Place the foam roller on the ground and lay over it on your back starting at the base of your spine and slowly roll your back up the foam roller and let your vertebrae relax one by one. Once you have reached the top of the back, begin rolling back down to the bottom again! Repeat this for 30-60 seconds.

 

Glutes

Sit up on the foam roller with your bum on top like it’s a chair, extend both legs forward and bent with your feet flat on the ground. Now bring one of you legs across your other leg, so your ankle is above your other legs knee and start bringing your foot that’s on the ground towards you until you feel a stretch in your bum. Now that its nice and tight start rolling back and forth slowly and repeat for 30-60 seconds and switch sides.

 

Hamstrings

Still on the foam roller, cross your ankles over and extend your legs out all the way, start at the bottom of your… well bottom and roll down your leg till you get to your knee and go back up. Also you can roll side to side to hit different tendons.

 

ITB & Quads

To roll out your ITBs start by lying on top of the foam roller with the outside of your leg and roll between the top of the leg down towards your knee and then back up. After you've done that a few times start to roll over more (so that you are becoming closer to lying completely on your stomach) to target the outer quad, mid quad and inner quad. Time to roll over and pretty much do the same thing but on your front, start from your hip and roll down to your knee and back up. 

 

Calves

Like the hamstring roll out, cross your ankles over each other and put the roller under your calf muscles and roll up and down from the knee to the ankle, have fun! 


Now that you are feeling nice and your muscles are loose follow the stretching guide to get even more flexibility and recover better!

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Food

Recipe: Choc Caramel Protein Slice

So lately I've had to increase my protein intake, and I always like to find more interesting ways to do that, because I get bored of most protein supplements... and then I found this amazing thing, protein custard. I popped into ASN Brisbane pick mine up. It's a casein powder that turns into a custard when mixed with water, mine was caramel flavoured, and it gave me an idea... If I put less water, maybe the caramel will be more like fudge, and maybe, just maybe, I can make a protein slice. Well it worked! This is great as a dessert or a healthier treat.


Makes 12 servings
(per 1) Carbs 85.1g / Fat 22.8g / Protein 18.1g / Calories 385.4


Base Ingredients

  • 2 cups cashews
  • 1.5 cups pitted dates
  • 2 tbsp rice malt syrup

Filling Ingredients

Topping Ingredients

  • 330g dark chocolate (80% if you can get it) - this is roughly a block and a half
  • 30g pistachios 

Other

  • Coconut oil (for greasing baking pan)

Instructions

  1. Preheat oven to 175C
  2. Combine all base ingredients (except rice malt syrup) in a food processor until the cashews have broken down into small crumbs
  3. Remove ingredients from the food processor and place into a bowl
  4. Add the rice malt syrup and stir it through until the ingredients are combined
  5. Take an 8" baking pan, if you have one, and using a piece of paper towel lightly grease the tray with coconut oil
  6. Spoon the base ingredients into the pan and press down firmly until the whole base is covered
  7. Place the pan into the oven for 20 minutes
  8. Remove the pan from the oven and while it is cooling start to mix up your protein custard. To do this take the 10 scoops (there is a scoop in the container) and place them into a bowl, slowly begin to add water to the protein powder and continuously stir it. You want it to be a very thick consistency (if you've seen whipped peanut butter before it should start to look like that).
  9. Once the protein custard has reached your desired consistency pour it over the top of the base layer (still in the tray) and then place it into your freezer for an hour.
  10. While the pan is in the freezer melt your dark chocolate and cut up 30g of pistachios
  11. After the hour of setting in the freezer is complete take the pan out and pour a thin layer of melted dark chocolate over the top
  12. Sprinkle pistachios over the top of the melted chocolate
  13. Place it back in the freezer overnight before serving
  14. Store in the fridge or freezer.

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Food

Video: 3 Protein Smoothie Recipes

Rachel did up a little video on 3 protein smoothie recipes. If you don't like just drinking protein powder and water these are some great options for you!