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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.

 

Thursday, September 8th, 2011

THE WEEKEND

So, the weekend is slightly different, sometimes a bit harder to exercise and eat well. But we can try….

Saturday night meal…Mediterranean Turkey Breast Steaks (click here for your dinner recipe)

Exercise first thing on Saturday morning with your partner, friend or kids.  If you have a family, make it a family thing. The weather is going to be fantastic so why not take yourself to the beach.  Beach walking or running is excellent exercise.  Gardening is also a great option, you might be surprised at how much hard work it actually is.  So the idea for the weekend is the more activity the better.

Saturday is a good day to have some “cheat” foods, whatever that might be for you, just don’t over do it.

Remember to keep putting notes in your “me” diary which helps to keep you on track.

 

Dinner 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.

Thursday, September 8th, 2011

FRIDAY

Fish Parcels with Lemon, Dill and Onion (click here for tonight’s dinner recipe – takes 10 mins!!) 

Brekkie – 1 x slice of grainy toasted bread and lite cream cheese with tomatoes and lots of cracked pepper

Snack – 1 x piece of fruit and a handful of mixed nuts, include brazils and walnuts

Lunch – chicken salad 50g, lots of dark leafy greens, flax seed oil, sesame seeds. Add a small grainy roll.

Snack – 1 x piece of fruit and handful of seeds.

Dinner – Fish Parcels, per recipe super quick!

Exercise – Try exercising at lunch time today instead of in the evening. Go out for a brisk walk for 45 mins or if you are able to shower at your office, try a walk/jog again but try 2 mins jog, 1 min walk or attend a class. Take one of your workmates with you for motivation!

If you are going out for after work drinks, try to stick to no more than two, if you have access to gin or vodka, choose one of those and add soda with fresh lemon.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner 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.

 

Wednesday, September 7th, 2011

Balsamic Beef & Sweet Potato Mash (click here for today’s recipe, the quantities are for one person so just double it, etc)

WEDNESDAY

Brekkie – Protein shake with Berries, cinnamon, honey. 250mls

Snack – Greek yoghurt and mixed nuts.

Lunch – Grainy Roll with salad and your choice of protein

Snack – 1 x piece of fruit

Dinner – Beef (or if you are vegetarian, make this recipe with a large field mushroom).

Exercise – Brisk walk, including intervals per yesterday’s plan. Add in some lunges, squats, push ups and tricep dips, try sets of 10 – 15.

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

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner 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.

 

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.