News

Friday, August 3rd, 2018

If you are anything like me and just can’t find any decent pre-made gluten free pastry, you will like this one for quiche or pie bases. This is a relatively easy little pie to make and nice on a rainy and windy night!

Gluten Free Pastry

1 x cup of self raising GF flour

2x tbs of canola spread

salt and pepper and herbs of choice

Rub the canola spread and dry ingredients together, then add a tsp of water to mix into a dough.  If it’s still too dry add another teaspoon, just don’t add too much.

Roll into a ball and wrap in glad wrap to chill in the fridge for about 20-30 mins

Meanwhile start making your pie filling: you can choose anything but for if you use the base of:

1x leek, garlic and add salt and pepper or your favourite seasonings.

Saute in some olive oil

I then added in red and yellow capsicum, mushrooms and about one slice of ham, but just for extra taste really.  You could add in any type of low fat protein you like. I wanted keep this simple.

Just lightly cook in the pan to release all the flavours.  Then set aside to cool.

Take your pastry out of the fridge and start to place in a pan with a removable bottom (I used a cake tin) make sure you grease this with oil first.  Because its gluten free pastry you will need to press this into the tray.

Cover lightly with foil and oven bake about 180 for 20 mins, blind bake.

Go back to your filling, break 4 eggs into a bowl and mix with about 4 tablespoons of light sour cream.  Season, add in some parmesan if you like.

When your pastry is baked, take it out and place the foil on a separate baking sheet, under the cake tin because your egg filling might spill during cooking.

Pour in your egg and sour cream mix, add the leeks and veggies and your protein, take 4 eggs and break directly into the mix so they cook whole.  Definitely do this, it makes the pie yum! Add a sprinkling of parmesan over the top if you like cheese.

Bake in the oven, I’d put some foil over the top for the first 20 mins to save burning (i.e. don’t do what I did first and didn’t put the foil over hence the slightly charred top!) You’ll need to cook for about 40 mins in total at about 180 to cook through, but just keep checking it with a skewer to save over cooking.

The salad is pear, tomato, snow pea, avocado, salt and lots of pepper then a drizzle of lemon infused olive oil to keep it nice and fresh.

Enjoy!

Send me a message if you need any help! http://Contact Me! Keep checking insta @create_health_fitness for more recipes and tips…

Angie 🙂

Friday, July 27th, 2018

AHHH so sick annoyed by my persistent belly fat!

So, unfortunately as we age, our metabolism starts to slow down, our muscle mass loss is quicker and we lose our waists.  For women, our waistlines thicken and lose our shape and for the boys, that cuddly beer belly starts to shine through.

Can we do something about this.  Yes of course, but again, as we age, our exercise and activity needs change.  It’s not all about diet, there’s a lot of activity that needs to take place.  We can’t just diet and think that’s going to fix it.  Yes it will to a degree, but for the plus 35s (yes sorry it does start then! unless you are genetically blessed, and we all know at least one of those friends!), you need to work at it and change some habits.

What causes the pesky belly fat to hang around?  Well stress (cortisol hangs onto the fat) it’s a serious cause of belly fat resistance so we need to reduce that, eating too much for our activity level (if you are sitting down all day, you don’t need to eat so much), lack of sleep or interrupted sleep try to get some good shut eye which could mean changing a few evening rituals, lack of activity, too much alcohol, too many lattes and overindulging in the dairy altogether, eating processed or packaged foods or another serious cause is, “I just can’t be bothered syndrome” which collectively is, I can’t, I don’t feel like it, its too dark, I have a sore toe, I’m too tired and I don’t have time. All of which takes a bit of time to actually change in our mind to allow us to exercise.

The To Do List

Unfortunately we aren’t all made the same way so not all workouts and advice suits everyone, if you can adhere to a book or an app, then great, but if you can’t you need some motivation, like a Personal Trainer at least once a week to knock on your door and get you moving for at least 30 mins, will keep you on track. This way you can at least receive a more personalised program tailored to you.

But, in general, here are some things you could try:

You need to combine muscle growth with cardiovascular exercise to get the best results.  Constant moderate exercise and doing the same thing day in and out will not help entirely.  So you need to mix it up.

  • At least once a day, at lunchtime if you work in an office, in the morning before work or after work, you need to have a moderate walk for 15-20 mins.
  • Office workers, make sure you get up out of your chair once every 30 mins and have a walk around.
  • Try to not have more than one milk based coffee in one day, if you do make it medium at most and try to stick to tea and water mostly. Add a lemon or a strawberry, or even cucumber is nice in your water bottle if you fancy something a bit more interesting.
  • Try to control stressful periods with taking yourself out of the stressful situation and into something different for at least 10 minutes when you are feeling overwhelmed.
  • Put some thought into what you are grabbing for lunch if you are out ‘n’ about, more clean food protein and salad is the best option, try to stay away from chinese, mexican, roasts with gravies and chips etc, you know the drill.  A salad sandwich, home made salad, or leftovers is the best option.  If you have to eat out, try Japanese, a salad bar (just avoid too much processed meats), or the roast with the veggies and no chips and gravy.  There are plenty of more healthy option cafes around these days so choose one of those if you can.
  • Your workouts need to be frequent and different, if you can’t sign up to a class/gym or a personal trainer, try adding a bit of a jog to your walk, walk for 2 mins, jog for 30 seconds, walk for 1 min, jog for 1 min, then run up a hill, then back to walking.  The body fat responds to the random activities well and the change of intensities.
  • Building muscle is soooooo very important to add into your days.  Fairly easy to do, there are plenty of resources but try some basics first that don’t need any equipment: squats, lunges, push ups, crunches, tricep dips, burpees, etc.  Contact me for a free basics program.
  • I’m a massive advocate for exercising outdoors because it just makes you feel so much better all round, so here are some more things you can do… Get on your bike and ride, go outside for a beach walk, most beaches have stairs or at least some dunes to run up and down, the sand changes the intensity and builds great leg muscles, the local parks have equipment and benches use them to step up on, push ups and tricep dips, go for a hike on the weekend, or more adventurous, try actual hill climbing or join a group to take you out rock climbing.

 

But seriously, even if you are just sick of the fat for vanities sake and want a hot bod,  you really need to consider making some changes if you have belly fat.  This visceral fat is dangerous to your health, its stored around your abdominal wall and organs and associated with increased risks of type 2 diabetes, hormonal fluctuations, heart disease, various cancers and Alzheimers disease.  It’s a scary health issue not just a vanity issue especially if you are ‘mid-life’ shall we say!

Addressing it as soon as you can see it is the best time to get on top of it. Then you can look super hot and be super healthy too.

If you need help with this, I’m here to help you navigate making changes to your lifestyle, even if it’s just a couple of visits to get you on track or a check-in once a week to get you moving.

I have been personal trainer and nutrition coach since 2007 and I love to help people make the changes needed to be not just body healthy but emotionally happy too, they generally go hand in hand.  So wherever you are, if you are reading this and just don’t know where to start, contact me for a chat to see what we can put in place for you! You can also follow me on instagram @create_health_fitness.

Angie

 

Tuesday, June 12th, 2018

 

What’s it all about??!!

This has been designed as a 4 session x 4 week beginners wellbeing program or can be used as a “check-back-in” program for anyone who falls off the healthy wagon.  It has been designed to specifically address 4 key areas: 

 

 

  1. How you are feeling now about your body image, current health, mental wellbeing, fitness level, and how we are going to get you on track. 
  2. Addressing tricky weight management issues, food preparation techniques and nutritional education. 
  3. Increasing your strength and changing shape, cardiovascular health and fitness, looking well, feeling strong and good about yourself, gaining confidence along the way.
  4. Fitness activities outdoors to increase feelings of mental space as well as being in a very different environment than usual, getting out and doing an activity on location such as hiking that you may not necessarily do and a view you might not necessarily see very often!  This gives you a real sense of achievement doing things that are essentially difficult and outside of your comfort zone.  Boosts your happy hormones!

 

We believe that committing to a program and connecting with the same group of people regularly with a similar focus will give you a sense of belonging and achievement.  We will also be doing weekend outdoor group activities on location somewhere around Perth and based on the groups overall fitness level.  Our food preparation classes are fun, hands-on and nutritionally informative, you’ll be provided with a list of ingredients to bring along and we will make our goodies together… then you can take them home.

Its an intensive one this one, and one you need to commit to over 4 weeks, including weekends.  The theory behind this is that you can’t get away with anything, we are always there backing you up!  

At the end of the program we will take a break then if you choose to go again, we can pop you back into another program or into one of our regular group training sessions suited to your level of fitness and your favourite times. You can also choose to do some one-one training.

Contact us for further details, to register your interest or to book in. Locations are primarily northern suburbs of Perth. If you are interested and are south of the river, please still contact us to register your interest.

After 12 years working in health and fitness, watching and listening to clients needs and feelings, this program has been designed from experience and with a real focus on gaining better overall health and confidence.

Tuesday, June 12th, 2018

 

We at Create Health and Fitness believe that key contributors to mental wellbeing are: 

  • Doing something for yourself that you enjoy, outdoors in a non-confrontational, friendly and inspiring environment, regularly, and away from your usual place of comfort 
  • Eating a balanced and nutritious diet, with realistic and manageable meals and snacks 
  • Learning and carrying out stress reducing techniques 
  • Connecting with other people on a frequent basis 
  • Fitness in the outdoors for fresh air and a feeling of space 
  • Committing to your mental wellbeing, no matter how hard it is, achieving a goal no matter how small as long as it’s meaningful to you 

With nearly one in 10 Australian’s currently taking antidepressant or antianxiety medication it just shows how much we need to make changes to help keep this problem at bay.   There are people trying to fight this pain and you may never know they just need someone to reach out and be willing to share their needs.   We want to do anything at all that might help this horrible darkness felt by people suffering in silence or just suffering from any type of mental illness and struggling with treatment.  Not that we claim to be experts but we do believe that we can help in some way by building fun, useful, friendly, committed, educating and inspiring programs and training sessions.  These programs or fitness sessions for an hour every other day, with consistent effort, might just help a little bit more long term to reduce the feelings of despair felt when mental wellbeing is off balance. 

Contact us now for a free consultation or just to talk about what you need from a health and fitness program. 

 

Friday, April 6th, 2012

If you can only see your personal trainer once or twice per week, why not supplement your personal training workouts at one of the 24 hour gyms Jetts Fitness or the like. More and more people are working till late and can’t fit in their usual fitness in during usual gym hours. Of course I would alway recommend having a personal trainer as well just to keep you on track and build on your specific goals. Personal trainers also keep you motivated and compliant with your gym routine.

If you are thinking of joining a gym outside of usual hours then you might not have a personal trainer available at your 24 hour gym, so here’s a basic programme to get you on your way if you don’t have one.

Start off with:

1. 10 minute workout on a cross trainer, treadmill or bike with little resistance;

2. Break up your cardio with strength training using the free weight or machines, for bicep curls, tricep extensions, flies.  Try to keep your reps low initially to 5-10 but the weight you are using should be very hard at rep 10. Heavier for bicep curls, bit lower for tricep extensions and flies so you might want to start off at 2-3kgs or lower. Stick to 2 sets of each and alternate between the three.

3. Cardio between your strength sets, get back on your cross trainer and pick up the pace, go on for 15-20 mins and use one of the programmes, set it for 15-20 mins, rolling hills, intervals or the like.  You can do this on the bike, treadmill or x-trainer.

4. Legs and Bums – leg press, smiths machine for weighted squats, or fitball squats with some 3kg weights are always good as well as lunges.  Keep your reps to 10-12 initially, but try to get to 3 sets.

5. Warm down with another cardio machine at a lower resistance for 5-8 mins.

6. Work on your abdominals, use a fitball for usual crunches, oblique crunches, etc, there are lots of abdominal exercises you can do not laying on your back but you’ll need to ask one of the personal trainers at the gym or contact me for more information on that!

7. Stretching programme is a must, basic stretches include, hamstring stretch, quad stretch, glute stretch, hip flexor stretch, lower back stretches, upper body stretches and neck stretches.  See my earlier posts for a stretching programme or contact me for more information on this.

Remember that all exercises are not for everyone and you may have specific strengths and weaknesses so take care when doing all exercise to get your technique right.

Gym’s usually do provide an assessment but the 24 hour gyms may not always have a personal trainer on hand. It is worth consulting with a personal trainer to get a programme that’s right for you.

Angie Hazell is an experienced personal trainer specialising in women’s fitness and family fitness, please contact for more information on specific exercises or look through the blogs for more exercise posts.  Create Health & Fitness personal trainers perth services the Perth metro area and surrounding suburbs including, Mt Lawley, Mt Hawthorn, North Perth, Subiaco, North Beach, City Beach, Floreat.

Friday, April 6th, 2012

Try this workout over easter when your personal trainer is taking a break or when you can’t get to the gym! This home workout should take you between 30-45 mins and should get your heart pumping.

1. Warm up – Workout_Warmup

2. Cardio section –  Workout_Cardio

3. Strength section – Workout_Strength

4. Cool down by doing step ups x 50 but slowly, not running.

5. Stretches – Workout_Stretch

 

Exercise should be part of your daily routine, so make it achievable.  If you can’t workout for an hour that’s ok, try breaking up your fitness routine with an after work jog, walk with the family, try an aerobics or Zumba class, swimming or enlist a personal trainer to help you.  Even a personal trainer once per week to keep you on track is better than none at all.

Angie Hazell is an experienced Perth personal trainer specialising in Women’s Fitness, Outdoor Personal Training and Family Fitness, servicing the perth metro area and surrounding suburbs including Mt Lawley, Mt Hawthorn, North Perth, Joondann, North Beach, City Beach, Subiaco, WA.  Contact Us now for your FREE TRY OUT SESSION!

Tuesday, March 27th, 2012

 Lets take a look at why pregnant women need to exercise.

 

 

 

 

What are the benefits of exercise during pregnancy?

 

Cardiovascular Fitness 

Maintaining a level of fitness throughout the pregnancy so as to better cope with the needs of a new baby and to assist with the labour which is a physically demanding experience.  A fit and strong mum to be can endure the labour more easily.

Improvement of Muscular Tone and Strength

As we all know hormone changes affect women at all stages of life but also during pregnancy.  Particularly hormones affect muscular strength and tone which means saggy bums and legs ladies! Those squats, lunges and specific exercises can help to maintain tone in those trouble areas.  Strengthening these areas also assist to protect joints due to excessive elasticity in the muscles, ligaments and tendons during pregnancy hormonal fluctuations which can lead to injury.

Stress Reduction, Improvement of Well-being and Self Esteem

Fitness is a good way to take a break from the stresses of life.  During exercise you will be focussed on the exercises you are doing, having a little chat to your trainer who loves to listen, and your happy hormones are released! Feeling better about yourself is important as your body is changing is so important and strengthening up those areas that are becoming a little more ‘floppy’ and keeping your weight under control is all part of your workout.

Weight and Nausea Control

Some women report that a work out reduces their nausea symptoms, even as hard as it may be to exercise, they believe that exercise makes them feel better.  By being more active will help to keep your weight gain to a minimum and all ‘baby’.  Regular work outs will also give you some time to chat to your trainer about healthy choices, to help you resist any cravings for unhealthy foods that are not good for your baby, your skin or your weight control.

Reducing Back Pain and Improving Posture

Specific exercises and stretches will assist with maintaining good posture throughout your pregnancy and reducing back pain. Stretching regularly will help to reduce back pain so the addition of pregnancy yoga or pilates can also be very beneficial.

Promotion of Good Sleeping Patterns and Reducing Fatigue

Participating in regular fitness is very good in general lifestyles for promoting a better sleep pattern and reducing fatigue. However, in pregnancy this is especially true when there are many more factors leading to your fatigue such as carrying extra baby weight, hormones, worry, etc.

Prevention/Reduction of Fluid Retention and other Nasties

Regular exercise will also improve your circulation, will assist in preventing and reducing fluid retention, varicose veins and the dreaded haemorrhoids and constipation.  All very good and essential reasons to exercise during your pregnancy.

Returning to Exercise Postnatally

When your bundle is home and you are settled, a quick return to exercise is easier if you exercised during your pregnancy.  After the birth, a regular exercise programme will help to heal a traumatised uterine, abdominal and pelvic muscles and your muscle tone will return more speedily.  Those muscles, ligaments and tendons that have been weakened by hormones need to return to normal to prevent any injury to joints.

But one of the most important parts of postnatal exercise is the management of coping mechanisms of having a new life, exercising regularly is a large part of keeping post partum blues at bay.  Remember you can always bring your baby to your workout and trainers will adjust the workout to how you are feeling on the day so you can still exercise.  We understand the needs of new mums and will accommodate those.

 

There are always general and specific risks associated with pregnancy and you do need to consult with your doctor and a qualified personal trainer with specific knowledge in training for pregnancy prior to commencing an exercise programme.

 

Angie Hazell is an experienced personal trainer and looks after mum to be, new mums and women’s fitness in Perth, North Perth, Mt Lawley, Mt Hawthorn, Joondanna, Subiaco and surrounding suburbs. We offer a new mum programme and a free ‘try out’ session. Contact Us for more details.

Sunday, February 12th, 2012

OK so I am a personal trainer, but even personal trainers can gain a little weight right?  Yes that’s me, i’m normal, I do eat nutritious food and am vegetarian but my work hours, late nights and stress have all contributed to this weight gain, lack of sleep and general feeling of being unwell all while trying to keep up and provide a good service to my clients.

Quick action is needed now or I won’t be able to continue cope with my Personal Training, running the business, my legal office work, my study load and my poor family does suffer I have to say, and perhaps others too!   Does this sound familiar to anyone?! oh and I’m getting older. YEY!

Enter, The Isagenix Programme

So Isagenix is about top quality nutrition, stress management and anti-ageing, brilliant, exactly what I need.

Well it’s week 1 of my Isagenix programme and I have to say I am really surprised. I am notoriously sceptical of these programmes but I really am pleasantly surprised.  The first thing that I noticed was fluid loss, the second thing which has really, really made a huge difference this week is sleep, and quality of sleep.  It is AMAZING.  I get up at 5am every morning and I don’t finish work until 8.30pm at least 3 nights per week. I have to say, I’m tired, usually, BUT this week I can’t believe how much better I feel. I actually feel awake and well, better than I have felt in ages.  My skin is better, and my eyes are clearer, already, in one week!

The rest I can show you in pictures.

I started on Tuesday with a health check at Chemmart in Mt Hawthorn, they were awesomely nice there, I generally do measurements and BMI for my own clients but they also do cholesterol and glucose tests right there, which I can’t do, which is so it’s so easy! I don’t get any kickbacks from Chemart by the way.  But it’s a great initiative. Had I done my own checks I may have just tried to deny my weight and BMI!

See the photos for my starting results. Apart from having already low cholesterol and on the money BP due to my own exercise and diet programme, my BMI was obviously not good, scary and my waist, definitely not where I usually am. Horrified actually for a trainer to have this waist measurement. I’ve obviously been in denial!

I am 170cms tall

On Tuesday My Waist was – 86cms (Bad)

My weight 72kg

Now see my results, bear in mind I started my programme on Tuesday!

I have an Isagenix 1/2 shake and a zucchini slice for brekkie (eggs and zucchini baked in the oven)

– An isagenix bar for lunch

– some nuts and fruits for snacks or 1/2 Shake with berries

– and then a nutritious and portion controlled dinner.

Not too hard is it?

Amazed actually, I’m beginning to think that this programme is really amazingly good!

The science behind these products has come from years and years of testing, with nobel prize winning scientists, they are obviously doing something right!

I have already come down 1.5 cms from my waist, lost 3kg since Tuesday and I measured this on Friday morning.   You can see the evidence from the pictures.  I’ve also been on crutches all week due to an ankle injury but hopping around on those is incidental exercise at its best!

I think the bit that I’m most excited about is that I have more energy and I can sleep. Sleep really does retain weight and fluid around your middle.

I’m off to hit the books again, as I have an assessment due for my Advanced Coaching, I’m hoping for an equally great post for next week!

If you are on any medication or have health conditions it’s best to get your doctor’s approval first before embarking on any change of lifestyle.

If you want more info on this system please see www.createhealthandfitness.isagenix.com or feel free to ask me any questions.

 

Blog post by Angie Hazell, personal trainer Perth and surrounding suburbs of Mount Lawley, North Perth, Mount Hawthorn, Subiaco. Personal Training, Small Group Training and Couples Fitness Training.

Sunday, January 29th, 2012

NEED TO KNOW MORE?

As a Nutrition Student,  I don’t usually recommend anything other than fresh, real food and exercise, but having witnessed the life changing benefits first hand of a number of people, I would recommend these products to anyone. Better sleep, increased immune function, weightloss, lower blood pressure, lower diabetes risk, improved skin appearance and much, much more energy. These are just some of the benefits of the programme when followed correctly.  Of course, I couldn’t recommend any programme without exercise so with a minimum of a 30 minute brisk walk per day, it really is a programme that anyone can follow.  For added exercise, join one of our group training sessions, see our group timetable for sessions or personal training is another available option.

Isagenix products are extremely well researched, are produced from natural ingredients and most are gluten and lactose free.

Real results, I use these products everyday to be able to keep up with my 15 hour work and study days!

For more information see www.createhealthandfitness.isagenix.com

 

Sunday, January 8th, 2012

So after the holidays we all feel like our fitness has decreased and could do with a bit of weightloss.  If you are prepared to put in the effort, you will get the rewards! How?

Well all the basics but with a few extras.

1) Get yourself an empty journal and a basic heart rate monitor, you can get the basic ones relatively cheaply now from a Rebel Sports Store or somewhere similar. This is going to be really useful.

2) Measure your resting heart rate, time how many heart beats you have in 30 seconds then double it to get your resting heart rate.  This is going to be useful in tracking your fitness progression.

3) Take your age away from 220 to get a rough idea of your maximum heart rate. You want to be working consistently at 50-60% of your maximum heart rate to achieve a result, anything higher and you enter an anaerobic zone and at this point you don’t want to be there. Not at the start.

4) So start by walking and monitoring your HR via your monitor or by taking your HR after you have been walking for at least 10 minutes to make sure you are in the correct zone.  Continue your walk for a minimum of 45 minutes.  Preferably you will do your walk after dinner in the evening or both in the early morning and evening.  Make sure you are safe if you are walking after dark. NOTE:  if you increase your HR too quickly and go too hard too fast, you risk your changes of injury, fatigue and lactic acid build up which isn’t pleasant.

5) You also want to work on building muscle mass, so assuming you have a few weights at home try concentrating on the eccentric phase of your exercise, this means the part of the exercise that lengthens the muscle i.e. the lowering part of a bicep curl, so slow it right down, focus on the downward part of a step up, walking downstairs or a squat/lunge.  The eccentric phase has shown to be more efficient in building muscle. NOTE: remember that you also need to take in adequate proteins for building muscle but don’t get crazy and only eat protein, add in a protein shake every second day.

6) Weightloss, the fitter you are, the more energy burning units you have in your cells, the more efficient your body is at using the energy you are putting into it.  Essentially, feed your body only what it requires and with balanced nutrition.  See my Face Book Page for the latest nutritional chart. Follow the basic rules and you will be surprised with adding in more activity you will get a result.

7) Make sure you increase your workouts and walks by 5-10% each week, so work out your plans and stick to them.  Take note of your resting HR in your journal so you can see your progress, after a week start adding in some intervals. For interval training your HR should be up to 80% of your HR Max. So changing the intensity at regular or irregular intervals, run/walk, add in some lunges and squats, step ups and push ups at different parks around your walks.

8) Adequate rest, do make sure you have adequate rest days, at the beginning 3 days, then 2 days and at a minimum 1 day.  Your body does need rest or it is detrimental to your efforts and can cause you to have exhaustion and a decline in your fitness programme.  Take your resting HR again in a few weeks time to see how you have improved!

For more information on planning an exercise programme, please feel free to ask!

Contact Angie at Create Health and Fitness, personal trainer Perth, Mt Hawthorn, Mt Lawley, Joondanna, Subiaco, North Perth, North Beach and surrounding suburbs.