February 2012
2 posts
2 tags
12 week weight loss program
How it Works and what you can expect. The weight loss program is structured around a booklet that we provided to you, which has all the information you need to reach your goals, by setting up guide lines we can work together to keep you on track and motivated.
The key issues with weight loss are food intake and calorie output and eating to burn more fats and less from carbohydrates. We...
January 2012
3 posts
1 tag
Challenge yourself
Think of challenging yourself in a different light rather then setting difficult goals or try something new instead.
Start trying to face your fears, doubts and the limiting thoughts head on. If we try do to this with vigor and consistency, we start to shape new habits that foster positive thoughts and eventually have clearer perceptions.
I can’t soon become currently trying to, this is a step in...
2 tags
The wonder of protein
Proteins is something that we generally tend to miss in our busy existence.There is only one way of getting enough proteins in your body? Preparation.
A diet based on an increased intake of foods high in protein has shown benefits of weight loss,higher energy levels and reduction in loss of muscle tissue.
Next to water, protein is the most plentiful substance in the body. Muscles, skin,...
2 tags
Pilates at Evolve
Our Pilates classes have a maximum of 7 per class, so expect individual attention to ensure each exercise is being performed properly. The classes are for all levels, all ages, and all abilities. Every exercise can be tailored to the individual, so if you have an injury there is always another level or alternative exercise to be done.
Evolve also offers Personal Pilates for the individual or...
December 2011
1 post
1 tag
November 2011
5 posts
2 tags
Rosemary roasted chicken
Ingredients
2 palm size portions of chicken breast
1/2 cup fresh lemon juice
Pinch salt
Pinch black pepper
Fresh rosemary
Method
1. Preheat oven to 180°C.
2. Marinate chicken breast with lemon juice, rosemary, salt and black pepper for 30 minutes.
3. Place chicken in a shallow baking tray and bake in the oven at 180°C for 10 to 15 minutes or until cooked.
4. Remove the chicken...
1 tag
Wok fried ginger chicken and almonds
Ingredients
2 palm size portions of chicken breast, cut into small cubes
1/2 handful onion, cut lengthwise
2 handfuls red capsicum, cut into strips
2 handfuls celery stalks, cut diagonally
2 teaspoons grated ginger
1/2 handful blanched almonds
1 handful bamboo shoots
1 handful snow peas
Extra virgin olive oil for cooking
Method
1. Add extra virgin olive oil to a wok...
2 tags
Portuguese chili chicken
Ingredients
1/2 onion, chopped
2 small red chillies, chopped
4 garlic cloves, chopped
2 ground bay leaves
1/4 teaspoon paprika
Pinch salt
2 teaspoon olive oil (for marinade)
Juice of 1/2 lemon
2 palm size portions of chicken breast, chopped into large pieces
2 teaspoon olive oil (for frying)
Method
1. Blend or crush all ingredients excluding chicken in a mortar and pestle...
4 tags
Strawberries and ricotta crepes
Ingredients
1 large egg
1 tablespoon cream
1 teaspoon oil
3 drops vanilla essence
100 g ricotta
1 handful fresh strawberries
Method
1. Mix egg, cream, and vanilla essence in a bowl. Put in a buttered non-stick frying pan and swirl to coat pan.
2. Cook at medium to high heat until top looks dry; flip over and cook for a few more seconds. Place on a plate and fill with ricotta...
4 tags
Baked fish with toasted almonds
Ingredients
2 palm size portions of white fish
2 handfuls each of green beans, broccoli florets, zucchini
1/2 handful onions, thinly sliced
3/4 cup vegetable stock
1 tablespoon fresh parsley, chopped
1 small clove garlic, crushed
1 teaspoon almonds, slivered, toasted
1 tablespoon fresh marjoram
1 tablespoon olive oil
Sea salt
Method
1. Clean, wash and dry fish.
2. Coat shallow...
October 2011
9 posts
2 tags
2 tags
1 tag
2 tags
1 tag
Lifestyle factors that reduce the risk of Breast...
Avoid being overweight.
Overweight and obese women are more likely to be diagnosed with breast cancer then women of a healthy weight. Gaining weight after menopause particularly increases the risk of beast cancer. Obese women also make more oestrogen in their body then slim women do, and oestrogen is known to fuel the growth of most types of breast cancer. There are so many other reasons...
3 tags
2 tags
September 2011
1 post
2 tags
August 2011
11 posts
WatchAt the start of the last year we started training a lovely lady who wanted to lose 3 dress sizes so when she finally got her results she put a video together just to say “thank you”..well done Kiki.
It is done with a tongue and cheek so enjoy. We believe in training clients hard but only accodring to their fitness level at that time.
2 tags
Women and weights
In the last 10 years research has shown that weight training for women is a great way to boost and maintain weight loss, increase your metabolism and provide you with greater muscle tone and shape.
There are a number of different myths surrounding women and weights, 2 of these main myths are:
1. Muscle weighs more than fat, so I will gain more weight instead of losing it.
2. Ill gain so...
1 tag
Aging gracefully
Although we consider aging to be a normal part of being human and although we will all age and it’s impossible to avoid it completely, recent research has uncovered certain aspects of our lifestyle that we can change, to slow this process down.
The food we choose to eat needs to be unprocessed and as close to nature as possible. We need to eat essential fats and oils, which supply ...
2 tags
Why Weight Training
During the past few years, more and more studies have shown that sensible strength training produces many health and fitness, benefits. Consider these 10 reasons to strength train.
1. Avoid Muscle Loss Adults who do not strength train lose between 2.2kg and 3.2kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of...
2 tags
mmm..chocolate
How to make chocolate a not so guilty pleasure
Chocolate… Chocolate comes from plants, so it must be healthy, right? Wrong… it depends on what else is in the chocolate, and how close it is to the natural product. Choose the least processed chocolate, with the least milk solids, emulsifiers and added sugar. Chocolate is high in fat and sugar, so eat it in moderation, especially when you are...
2 tags
Consistency is the key to fitness
All too often we go through life stumbling down the road of good intentions. We intend to get in that workout today or we intend to begin an exercise program. Intentions alone are not enough! As the Nike ad states: JUST DO IT! And the key is to do it with consistency!
What are some of the benefits of consistent exercise?
Consistency in exercise becomes a habit, a normal part of your...
1 tag
Fat loss- strong motivation rules
If you want to get lean badly enough, you will.
I know this is a simple statement, but it is completely true. If you are not as lean as you would like to be, it is not due to lack of knowledge. My answer to you is that you just don’t “want to” reach that goal as much as someone who has.
You will reach almost every goal you set in life if your motivation is strong enough.
We...
1 tag
Depression and the Benefits of Exercise
Depression is common in both men and women in Australia with around 1 million adults living with depression yearly. On average 1 in 4 females and 1 in 6 males will experience depression sometime in their life with more males committing suicide than females because they let depression go untreated.
It is more than just a feeling of low mood. It’s a serious illness, which makes everyday hard to...
Changing moods can effect food choices
So I have trained all week in fact I have trained all month, my trainer thinks I am making fantastic progress, my output per session is doubled the calories per session has doubled since I started but I am still craving carbs and everything in between!
A really important aspect of healthy eating is being able to have the food you need in convenient location at all times, I think it is...
3 tags
How to burn fat according to your lifestyle
It really difficult for me to recommend an exact cardio routine unless I know the diet someone is following. If someone is “carb depleted”, so following a strict diet, I am going to recommend a cardio routine that’s different to someone who spent the past 3-5 days eating rich carbohydrate based food (pasta, rice, breads). This is one of those cases, where a one-size-fits-all...