Seriously?! Don’t fall for this
The madness has to stop.
This might come across as a soapbox rant, and I apologise, but trust me this is a message that needs to be spread.
Your fat loss depends on it.
We all want to be fit and healthy, right? So why do we fool ourselves into thinking that we’re eating healthy...when our diet consists of so many processed foods and hidden sugars?
Don't fall for it: so-called healthy packaged foods are NOT guilt-free.
I can't tell you how many folks I've seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods...only to see their fat loss halt and reverse.
The Oxfam Trailwalk is being held the weekend of August 23rd. It's 100km, or one hundred kilometres if that helps make it sound as long as it is...
Steph and Andre are taking on the challenge, and as such, we're using this Saturday's bootcamp as a charity event to help their team raise some cash for Oxfam!
Training kicks off usual time 7:15am, but there will be a few surprise differences to keep things interesting... ;) Steph's been training here pretty much since I opened up in North Sydney; so for those who haven't met them, fear not!... They're in the favourites column ;)
So please come along for an awesome session, meet some new people, bring some old friends and even your dogs (Jet and Snoop will probably make a show) and support a bloody good team who's walking for a bloody good cause!
Saturday 16th August
7:15am - 8am
37 Ridge Street, North Sydney
Open to EVERYONE! Let's raise some moola!
Health Benefits of Dark Choclate!
What woman can say they don’t enjoy a chocolate bar every now and again! Well great news….UK researchers have recently found dark chocolate and natural cocoa powder contain more flavenolds and polyphenols than the juices of such superfoods as blueberries, cranberries and acai berries. These antioxidants help reduce heart disease and fight ageing.
So we might not need to feel that guilty when we reach for a few pieces of dark chocolate!
A 100 gram bar of dark chocolate with 70-85% cocoa contains:
It also has plenty of potassium, phosphorus, zinc and selenium.
Compared to other types of chocolate like milk and white, there are advantages to choosing dark chocolate as our sweet treat. However like most things we eat, dark chocolate should still be consumed in moderation.
4 Common Mistakes Women should never make in the bedroom!!!
Mistake #1: Not initiating sex with your partner…..
I do feel sorry for men sometimes. They get a lot of stick for not being the first to introduce themselves to a girl, the first to text, the first to call….Girls, this is 2013, why can’t we pick up the phone, why can’t we go across the bar and introduce ourselves! Don’t get me wrong I like the idea of a man being a gentleman and taking control, but that doesn’t mean they have to do ALL the work!
The same applies in the bedroom. Once we’ve bagged that guy across the bar, forget about being that lady that you were and show him whose boss! Women in general worry about not being ladylike enough and worry about appearing too aggressive or pushy in the bedroom, however if we lay back and expected them to do all the ground work, it can appear lazy and like we’re not interested! And when have any of us not been interested in being in a bed with a hot man?!
Men will appreciate the confidence and the initiative of taking control! Put it this way, according to Les Parrot, professor of psychology at Seattle Pacific University and author of a new book called Crazy Good Sex, failing to initiate sex is one of the biggest mistakes women make! I’m going to listen to our friend Les here and I think you girls should do the same!!
Mistake #2: Worrying too much about your appearance….
In this day and age we (mainly women) worry about our image too much. It doesn’t help that society plasters size 0 models everywhere in sight, but let’s face it, we like our chocolate too much to ever get that skinny and why would you want to!
When you and your man are in bed, he wants to be there with you. He does not want to be with that Victoria Secrets model - ok, maybe he does, but unless he is Brad Pitt he’s got no chance! If you worry too much about your appearance, it’ll affect your confidence, resulting in a poor performance in bed. Most guys I know don’t want to lie on top of a lifeless twig, they want something to grab onto. So stop worrying about those wobbly bits and see them as something for your bloke to grab in the sack, and HAVE FUN
Mistake #3: No communication in bed….
This is a difficult one, because if you’re not an openly confident person in the bedroom, it may be quite uncomfortable to communicate about your likes and dislikes during sex. Having the confidence to communicate openly with your partner is such a benefit when it comes to sex. How are we to ever know if we’re pleasing them if we don’t actually tell them? Don’t be afraid to speak during sex, guide your partner, and even show them what you like. It’ll make sex 10 times more pleasurable next time you both jump into bed – I promise! It will also be the best confidence booster when you see your man enjoying everything you spoke about, and vice versa!
Mistake #4: Avoiding Foreplay…
It can be a lazy trait, and both sexes do it, but avoiding foreplay is a bad decision in bed! It is one of the best parts of having sex and avoiding it can take a lot of the pleasure away from the build up of the act itself. Getting your partner turned on and teasing them during foreplay is the best way to get as much satisfaction out of sex possible.
The only thing I would suggest when it comes to foreplay is DON’T BE SELFISH! I’m sure we can all agree there is nothing more off putting than seeing your partner lying there expecting you to do all the work! So don’t be that person and make sure you give as much as you take!!
Turn Your Life from Boring to Extraordinary
1. Once a week find a new hobby.
My favourite examples include…..
2. Send a letter to someone who means a lot to you.
We all have that one person who we adore but for some unexplained reason, we have lost touch with. It might be an ex boy/girlfriend, a childhood friend or even a dear relative. What happened to good old fashioned letter writing? (I’m only 30 by the way, not 90 if that’s what you were thinking!). Nowadays, we are surrounded by the hype of social networking, text messages…snapchat! Need I say more?
Correct me if I’m wrong, but doesn’t it feel 10 times better and more exciting receiving a hand written letter addressed to you (and if it has money in it, an added bonus right!!??). Think about that person you’ve lost touch with and pick up that pen. It will make their day and yours!
3. Buy a BBQ!
Compared to numbers 1 & 2 this may seem a silly change to your life, but if you don’t already own a BBQ, buy one IMMEDIATELY! Here’s why…..
Many people view BBQ’s as an unhealthy alternative to cooking but if you offer sensible options, they can be quite healthy. Chicken is being grilled rather than fried in oil, fat or butter. Meat can be spiced up with healthy homemade marinades (there are loads of recipes online), and fish tastes 100 times better when it has that charcoaled BBQ taste! Just make sure you don’t add in fatty dips and sides like potato salad (or if you do have them, have them in moderation).
Having a BBQ gives you a great excuse to enjoy the beautiful Australian weather with friends and family. Small or big, a BBQ is a great way of bringing all your friends together to have a party! Add in a bottle of wine, or 7, and hey presto, you have a party your mates will remember (or not!!!) ;)
4. Build a piece of furniture!
I’d like to say I’m guilty of this like most of you, but I’m going to blow my trumpet (tootoootoodooo!) and declare that I LOVE building furniture! Don’t get me wrong, there are a lot of negatives surrounding the phrase “D.I.Y” but there’s that one positive that will make it all worth it…the phrase “I did that myself!”
Bleeding fingers, 20kg bed frames, 10,000 screws and a swearing vocabulary you never knew existed….it sounds like hell. However once your bed, desk, chair, lamp is built, you can gaze at it thinking/saying/yelling with delight “I built that myself!”
Trust me it will make every time you go to bed, work at your desk, sitting down for dinner, even switching on your lamp a million times better knowing your IKEA delivery man didn’t lay a bleeding finger on it!
5. Say at least one positive thing to someone once a day.
When we receive a compliment, we find it harder to accept and acknowledge than an insult. This is because we are usually cynical and think the person paying you a compliment must be after something from you. That or we are just so used to judging people and finding faults we forget to appreciate the good in people, and more importantly letting them know!
Compliments are so flattering, and they’re a real confident booster so, if there’s one thing you do today; tell your partner, best friend, or even a stranger you’ve just met a compliment that’ll make their day!
So there you have, five simple habits to live by! If you have any other suggestions, please leave a comment below!
Ready to further improve your life and health? See the rest of our blog or a quick short cut to How to Lose Fat Fast
Start your day naughty, start your day right
If this winter weather is leaving you a bit worse for wear...shed your woolies, warm up and get working! I’m not talking about turning up the heat in your car and driving down to the gym, I’m talking about getting warm the fun way!!
Sex is not only a fantastic way to wake yourself up on a cold winter morning, but it’s health benefits will make you wonder why you’re not at it every morning! The human body has over 600 muscles and during sex, we're releasing and contracting all the muscles within the body. If you’re putting in a good effort you’ll be burning calories from start to (ahem) finish!
Below are some of the reasons why we should all be having more sex, not just because it’s fun, but because it actually might help us lose weight, make us healthier and maybe live a little bit longer!
· Glowing skin: Forget Botox injections and expensive anti aging creams…with increased blood circulation and oxygenation of the blood, a post-coital glow means a temporary brighter complexion. But don’t worry, there are longer-lasting beauty benefits of sex, too. An orgasm triggers a rush of endorphins and growth hormones that help heal damage caused by the sun, smoking, and cortisol buildup, which is associated with the thinning of the skin. A Scottish study showed that people who have sex every other day look dramatically younger (up to seven to 12 years!) And it’s completely free, what are waiting for!!
· Stress Relief: In 2010, Brazil's health minister recommended sex (along with other traditional forms of exercise) as a fix for the nation's high blood pressure problems. Sex has been proven to navigate negative stressors away from the brain.
· Sleep Better: If you nod off straight away after sex, don’t worry, it is definitely a good thing. That intense relaxation you feel right after climax due to an oxytocin rush can actually make you doze off faster. Just make sure if you have an early morning meeting, maybe have a bit of fun with your partner the night before instead of a morning session!
· Pain Relief: Right before climax, a wave of oxytocin rushes through your body that in turn releases endorphins, which causes a pain killing effect. Think of all the money you’ll save on pain killers at the chemist!!!
So guys, there are plenty more reasons why you should have more sex to stay healthy, but if ever you need an excuse to jump into bed (not that we ever do), take another look at some of the reasons above and I’m sure it will give you that extra bit of motivation to have some more Sex In The Sydney!!! ;)
Gluteus Maximus (bum)
Place kettlebell over the head. Stand with feet far apart; leg on side of kettlebell should be placed behind the body and opposite foot should be positioned forward. Arm should be fully extended upward supporting kettlebell. ie opposite foot to raised arm is forward.
Squat down by flexing knee and hip of front leg. Return to original standing position by extending hip and knee of forward leg. Repeat. Clean and Jerk weight with opposite arm and squat with other leg forward.
Like all overhead movements, your core and posterior chain will be supporting you in overdrive! - so concentrate on your breathing, and ensure you are balanced through your front heel before you descend.
Personal Training Tip: Which Foot Forward with overhead Split Squats?
Your body is bipodal, it moves one leg with the opposite arm (think walking). This extends to sports and movements where we transfer our bodyweight from one foot to the oppposite arm; think throwing a ball, or making a rugby tackle, the arm engaged in the final movement is braced by the opposite leg being forward - as such, this is the best way to perform this movement with your opposite arm raised.
Forget the beauty salon, and look no further than the bedroom… Your body will thank you!
As if us girls need another reason to hop in between the sheets with our man (or any man for that matter! ;) However, here’s another one to add to the list! Research and various studies have found that sex on a regular basis can give us glowing health results most women would pay good money for. So look no further girls and save some dosh with our sex and health facts below!
Forget Psychologists and shrinks…when we have sex our brain releases endorphins which decrease stress and induce a wonderful state of euphoria. Happy, happy days!
Forget expensive hair treatments at your hairdresser…Having sex actually doubles the level of estrogen in women and makes our hair shine with brilliance while making our skin supple and softer…one step closer to looking like a Victoria secret model!
Forget the beauty salon… when you have sex the pores of your skin are cleansed leaving a brighter and glowing skin as well as decreasing the risk of developing dermatitis. No need to splurge on that facial then eh!!? If we’re looking at more long term benefits, having regular sex increases the lifespan in humans. It was found that out of the people of the same age and health, those who had more frequent orgasms faced 50% less death rate than who people who didn’t have frequent orgasms.
Forget the overpriced gym membership…You’ve just been for that romantic, yet carbalicious dinner, but don’t fret…not only do you burn most of the fat and carbohydrates you consumed, but if you opt for the healthy dessert option of having mind blowing sex you can burn up to around 200 calories (unless you decide to add whipped cream of course!). This is equivalent to running for 15 minutes on a treadmill! I know what I’d rather do!
Forget the Painkillers…Just before you orgasm, the hormone oxytocin’s level rises almost 5 times, releasing large amounts of endorphins. Endorphins act as natural painkillers and relieve you of pain so next time your man has a headache, treat him with a vigorous session of lovemaking rather than a paracetemol. Make him scream for the right reasons ;)
Sex is healthy! Emotionally, physically, and even cardiovascularly! So rather than spending the day going through the same work routine at your job, send out a sneaky text to your loved one, it will make that lunch time run a little more motivating
If you're arms have stopped responding to the typical three sets of 10 rep Curls protocol, start adding some heavy weights. Try Steve's workout from this morning and tell me your forearms, lats and biceps aren't screaming when you try to pount to the pretty girl over the road ;)
Here's the trick - REST only 30 seconds and repeat the entire circuit another TWO TIMES SAME WEIGHT!
Keep the rest down and weight up to force out every muscle fibre in your arms into a state of shredded growth!
Happy training. SS
While ANZAC Day is often thought of as Gallipoli and World War One, let's not forget the Australians who also fought and died in the Boer War; Australians who fought and died in Europe and Africa in World War One; Austrlians who fought and died in Europe, Africa, and Asia in World War Two; Australians who fought and died in the Korean War; Australians who fought and died in the Vietnam War; and dspits all the media consumption about GONSKI and Peptides, let's not forget that Australia is at WAR TODAY, RIGHT NOW.
So please remember to spare a thought and beer for all Australian Men and Women, their families and friends, for serving and sacrificing for you.
Have a b