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Tuesday, September 13th, 2011

Almond Lamb and Pumpkin Couscous (click here for tonight’s dinner recipe)

TUESDAY

This week’s dinners are inspired by Morocco and Mediterranean style foods, spices, olive oils, veggies, delicious!

Morning brisk walk: 30 – 45 mins

Brekkie – 1/2 pink grapefruit, muesli and yoghurt.

Snack – vita wheat crackers and lite cream cheese with cucumber

Lunch – 70g of roast chicken, 20g tasty cheese, mixed olives, salad of watercress, basil and spinach with marinated capsicum. 1 x apple

Snack – orange and handful of mixed nuts.

Dinner – See dinner recipe.

Exercise – Join us at Hyde Park at 4.30pm for a group class or find your local rec centre which will have a variety of classes available.  Other options: go out for 1 hour tonight, interval training of jog/sprint, include hills, lunges, squats, push ups, crunches, squat jumps, 3 sets of 15 each exercise.  Remember to warm up with at least 10 mins of brisk walking and cool down/stretch.

Stretch, relax, read or do yoga late in the evening to wind down.  Try putting on a dvd or ipod and do some guided yoga or meditation.

Remember to write in your “me” Diary!

Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages for free. Monthly memberships are available for $15 per month.

 

Tuesday, September 6th, 2011

Fusilli Pasta with Salmon & Baby Spinach (click here for tonight’s dinner recipe)

TUESDAY

Morning brisk walk: 30 – 45 mins

Brekkie – 1 slice of rye bread or grainy bread toasted with fresh avocado and sliced tomatoes and lots of cracked pepper.

Snack – 50g of sliced turkey and 1 x apple

Lunch – pita pocket filled with salad veggies and your choice of protein

Snack – low fat vita wheat crackers and lite cream cheese x 2

Dinner – Salmon and pasta (see recipe), note that the quantities are for 1 person only just double for 2, etc.  The recipe within the planner provides you with the choice of how many people you want to cook for then produces a recipe and shopping list for you. So easy!

Exercise – Join us at Hyde Park at 4.30pm for a group class or find your local rec centre which will have a variety of classes available.  Other options are: going for a walk for a minimum of 45 minutes but include some jogging intervals, walk for 5 mins then add in a 1 min jog and continue (this is for a beginner).  If you have a dvd or a wii, put it on!  I totally recommend Just Dance 2!!

When you go shopping – buy yourself some flowers to brighten up your home, a nice colourful bunch!

Stretch, relax, read or do yoga late in the evening to wind down.

Remember to write in your “me” Diary!

Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.