rachel aust

Food

Recipe: Sesame Salmon & Asparagus Salad

Makes 2 servings
(per 1) Carbs 17g / Fat 32g / Protein 32g / Calories 468


Ingredients

  • 2 x 250g pieces of salmon
  • Sesame seeds
  • Turmeric
  • Cumin
  • Cayenne pepper
  • Avocado oil (or olive oil)
  • Asparagus (~10 spears)
  • Baby spinach leaves
  • Boiled or baked beetroot
  • Rice wine vinegar
  • Sesame oil
  • Spring onions
  • (optional) Himalayan salt or smoked salt flakes

Method

  1. Place asparagus, olive oil and salt into a frying pan, cook asparagus for 3-5 minutes
  2. Remove asparagus from the pan and place on paper towel to cool and allow excess oil to drain off.
  3. In a bowl or tray combine sesame seeds, turmeric, cumin and cayenne pepper to create the coating for your salmon.
  4. Now press salmon pieces into the coating mix.
  5. Cook salmon on high heat for 2-3 mins per side.
  6. While salmon is cooking take your pre-cooked beetroot and slice thinly.
  7. Wash baby spinach leaves in preparation for salad assembly.
  8. To create the dressing mix together sesame oil, rice wine vinegar and spring onions.
  9. Remove salmon from the pan, assemble salad and serve.

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.

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

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.

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!

Share this with a friend!

fitnessinfo

Mistakes You Make in Squats + Deadlifts

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A lot of people seem to think that doing squats and/or deadlifts is going to give them a sore back... wrong. Doing squats and deadlifts will actually strengthen your back, IF you do them with the correct technique.

There are a variety of ways to do squats and deadlifts, depending on what you want to get out of your training. For example, a powerlifter isn't going to squat the way that I squat, because I simply want to build strength, not squat until my knees snap (horrible flashbacks to that video that's going around Facebook at the moment).

These exercises predominantly use your leg muscles, but actually help strengthen all over (core, back etc). And I think it's important to remember that if you want to burn fat more effectively, you need to get yourself some more muscle, so head down to the gym and use these techniques to improve your technique, lift heavier and get more results: