Evolve Personal Training

Evolve clients in Action

Thu, 23 Feb 2012 00:05:00 -0500

Evolve clients in Action

12 week weight loss program

Sat, 11 Feb 2012 20:38:00 -0500

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 don’t expect you to go hungry, in fact our main concern will be “are you eating enough”,its what you are eating and in what combination that matters the most.

Having smaller meals with a high percentage from protein allows the body to use energy immediately from carbohydrates and fats.

People are generally apprehensive about weight loss, everything needs to be right before they start, “as soon as the in-laws leave, i will start, as soon as school holidays finish i will start, as soon as the weather gets cooler i will start and the excuses goes on!! Why, because we think that we have to sacrifice everything social, well you do need to consider this, don’t stop socialsing just slow down, drink less,make better food choices, make a trade off, train harder if you know you will indulge! Eat leaner after making poor food choices.

Why is it that we can juggle Kids,School, work and our social life better then the very thing that can give you more energy, exercise!

Exercise+Correct food combination+ Frequency= Results+Energy+ Control

It is true we are always busy, but if you had a structure that you can follow to lose weight and get long term results would you do it!

You can expect your body to slowly become more efficient at burning fats in preference to carbohydrates.

With consistent exercise and support healthy food choices becomes become automatic and a normal process.
You can expect you body start to change, your clothes will start to fit again and your life back to how you remember it.

Strong and happy!

The more sessions you do the cheaper the sessions.

(Train twice per week and get a free Pilates class per week)

Challenge yourself

Tue, 31 Jan 2012 01:11:00 -0500

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 the right direction and help transition from one mindset to a better one.

By challenging yourself you open up to new heights and conquer new goals.

Building on small steps builds confidence, momentum and improves self –esteem.

The wonder of protein

Mon, 30 Jan 2012 01:11:00 -0500

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, eyes, individual cells and your immune system are just a few of your body parts comprised primarily of protein.

Protein is the main building block of your body. It’s essential that your entire body receives enough protein from food to ensure proper growth and maintenance. Protein foods also provide you with essential amino acids that your body cannot manufacture itself.

“Best High Protein Foods” associated with good health.

Casein:

Protein foods containing casein have been found to result in a greater amount of protein being used up by the muscles than most other sources.

Protein foods containing casein will slightly increase synthesis,inhibits breakdown of protein and prolonged release of amino acids into your bloodstream.

Protein foods containing casein have also been shown to increase muscle strength and help ease pain in muscles and joints.

Whey:

Whey protein is the ultimate designer food.It has one purpose,to make you reach your goal, protein foods containing whey protein also have some very potent immunological benefits as well as other healthy effects such as being an anti-cancer functional food.

Soy:

Protein foods containing soy are very popular and and have shown to be popular with people not interested in milk solids products.

Egg:

A great protein source and fairly inexpensive. The only problem is that you have to eat a lot of them to get your full amount of protein.(no more 6 eggs per week is recommend)

Meat:

Meats like chicken, tuna, and lean cuts of beef provide a slower release of amino acids, thereby increasing muscle growth to a good degree.

Properly timed and taken in sufficient amounts, foods high in protein will help you see a marked improvement in your health.

“Lose Weight With Protein”

Protein requires more energy to digest than other foods helping you to use more calories and preserve lean muscle tissue while you lose fat.

Protein foods also help to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

The serving sizes below is based on our 12 week weight loss program and portion size don’t vary from client to client however the frequency of protein snacks can be consumed to suit the client.

Casein protein supplement (found in health food stores)
Protein bars. half bar per serve
chicken breast 100gm
turkey breast 100gm
salmon 100gm
tuna 100gm
swordfish 100gm
lean ground turkey 100gm
round steak 100gm
sirloin steak 100gm
lean ground beef (mince) 100gm
eggs 1
pork 100gm
crab 100gm
lobster 100gm
shrimp 100gm
Veal 100gm
ham of the bone 70gm
Lentils
Chickpeas
nuts (unsalted/raw) Handful
Sunflower seeds Handful
Tempe 100gm
Tofu 100gm
Brown rice 1/4 cup cooked
Peanut butter 1 teaspoon
Cheese(fat free) 55gm
Cottage Cheese 115gm
Milk(nonfat) 1 cup
Yogurt(nonfat,plain) half cup
whey protein powder (supplement found in health food stores)

Pilates at Evolve

Wed, 04 Jan 2012 23:52:00 -0500

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 group of 3 to 5 people

Pilates is great throughout pregnancy as well, the exercises are adapted where needed to keep your abdominals and pelvic floor in order, and maintain your flexibility. In our classes often we have pregnant women who attend right up until their due date, and come back to the classes as soon as the doctor says they can.

The Pilates classes work on strengthening all your stabilizer muscles that surround your shoulders, spine, pelvis, and all the way down to your ankles. This brings your body into alignment, and can help prevent injuries. Techniques and imagery are also used that you can carry across to everyday activities, allowing you to remain calm and centered throughout the day.

A focus with Pilates is on the breathing, using your breathe to activate your abdominals and help support your spine. During the class, you are made aware of what muscles that are meant to be working, and we try to reteach your body correct muscle activation techniques as you move. Often pain can come from the wrong muscles working to do a movement that is another muscles responsibility.

Think of Pilates as a favor to your body!

Class time

Tuesday 4.30. Saturday 8am. 9am.

Personal Pilates available

Gelato MIO 100% Natural Frozen Yogurt Made with fresh yogurt,...

Fri, 09 Dec 2011 04:43:00 -0500

Gelato MIO 100% Natural Frozen Yogurt Made with fresh yogurt, it has Three live active cultures known to support overall health, digestion and maintain the immune system It’s also has a low GI, high in calcium and could be easily substituted for a high protein snack

Rosemary roasted chicken

Wed, 09 Nov 2011 23:01:00 -0500

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 from the baking tray and slice. Set aside.

Serve with a salad

Serves 2

Wok fried ginger chicken and almonds

Wed, 09 Nov 2011 22:59:00 -0500

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 and cook almonds until golden. Remove and drain on absorbent paper.

2. Add 1 teaspoon ginger,sauté for 1 minute then add all vegetables. Cook for 1 to 2 minutes and place to side.

3. Place chicken and remaining ginger in pan, with a little more oil and cook until almost done. Return vegetables and almonds to the pan and warm through.

Serves 2.

Portuguese chili chicken

Wed, 09 Nov 2011 22:56:00 -0500

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 or food processor.

2. Marinate chicken in this mixture for at least 30 minutes, or overnight if desired.

3. Fry chicken in olive oil until browned and cooked through.

Serve with a salad.

Serves 2

Strawberries and ricotta crepes

Wed, 09 Nov 2011 01:59:00 -0500

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 and blueberries.

This would be great for breakfast after a walk or run on Coolum beach. You also might have noticed the shaved chocolate,use dark chocolate only

Baked fish with toasted almonds

Wed, 09 Nov 2011 01:53:00 -0500

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 casserole dish with olive oil. Add garlic, onions and fry gently until onions are soft and golden. Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt.

3. Bake in preheated oven at 200ºC until cooked (up to 25 minutes), baste a few times.

4. Steam green vegetables till tender and strain. In a frying pan, lightly toast slivered almonds until golden, put aside to cool.

5. Serve fish with garnished toasted slivered almonds and green vegetables.(2)

You could use the BBQ plate at tickel park. Happy days

1. Learn to identify your spot on the hunger scale Do you...

Mon, 24 Oct 2011 17:25:00 -0400

1. Learn to identify your spot on the hunger scale

Do you really know what hunger feels like? Before you can rein it in, you must learn to recognize the physical cues that signal a true need for nourishment. Prior to eating, use hunger scale below to help figure out your true food needs:

Starving
An uncomfortable, empty feeling that may be accompanied by light-headedness or jitteriness caused by low blood sugar levels from lack of food. Binge risk: high.

Hungry
Your next meal is on your mind. If you don’t eat within the hour, you enter dangerous “starving” territory.

Moderately hungry
Your stomach may be growling, and you’re planning how you’ll put an end to that nagging feeling. This is optimal eating time.

Satisfied
You’re satiated, not full but not hungry either. You’re relaxed and comfortable and can wait to nosh.

Full
If you’re still eating, it’s more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.

Stuffed
You feel uncomfortable and might even have mild heartburn from your stomach acids creeping back up into your esophagus.

2. Refuel every 4 hours

Still can’t tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger is most likely to hit 4 to 5 hours after a balanced meal. Waiting too long to eat can send you on an emergency hunt for energy—and the willpower to make healthful choices plummets. When researchers in the United Kingdom asked workers to choose a snack just after lunch, 70% picked foods like candy bars and potato chips; the percentage shot up to 92% when workers chose snacks in the late afternoon. “Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel,” says Kate Geagan, RD, a Park City, UT-based registered dietitian.

To slim down: If you’re feeling hungry between meals, a snack of 150 calories should help to hold you over. Here are a few ideas: Munch on whole foods such as fruit and unsalted nuts—they tend to contain more fiber and water, so you fill up on fewer calories. Bonus: They’re loaded with disease-fighting nutrients.

Avoid temptation by packing healthful, portable snacks such as string cheese and dried fruit in your purse, desk drawer, or glove compartment.

3. Eat breakfast without fail

A recent study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach: In one recent survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.

To slim down: If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the am. Aim for a minimum of 250 calories and make it a habit:

Prepare breakfast before bed (cut fruit and portion out some yogurt).

Stash single-serving boxes of whole grain cereal or packets of instant oatmeal and shelf-stable fat-free milk or soymilk at work to eat when you arrive.

Eat a late breakfast if you can’t stomach an early one. “Don’t force anything,” says John de Castro, PhD, a behavioral researcher and dean of the College of Humanities and Social Sciences at Sam Houston State University. “Just wait a while and eat at 9, 10, or even 11 am. It will help you stay in control later in the day.”

4. Build low-cal, high-volume meals

Solid foods that have a high fluid content can help you suppress hunger. “When we eat foods with a high water content like fruits and vegetables, versus low-water content foods like crackers and pretzels, we get bigger portions for less calories,” says Barbara Rolls, PhD, author of The Volumetrics Eating Plan and a professor of nutritional sciences at Pennsylvania State University. Bottom line: You consume more food but cut calories at the same time. Rolls has found a similar effect in foods with a lot of air. In a recent study, people ate 21% fewer calories of an air-puffed cheese snack, compared with a denser one.

To slim down: Eat fewer calories by eating more food:

Start dinner with a salad, or make it into your meal (be sure to include protein such as lean meat or beans).

Choose fresh fruit over dried. For around the same amount of calories, you can have a whole cup of grapes or a measly 3 tablespoons of raisins.

Boost the volume of a low-cal frozen dinner by adding extra veggies such as steamed broccoli or freshly chopped tomatoes and bagged baby spinach.

5. Munch fiber all day long

Fiber can help you feel full faster and for longer. Because the body processes a fiber-rich meal more slowly, it may help you stay satisfied long after eating. Fiber-packed foods are also higher in volume, which means they can fill you up so you eat fewer calories. One review recently published in the Journal of the American Dietetic Association linked a high intake of cereal fiber with lower body mass index—and reduced risk of type 2 diabetes and heart disease.

To slim down: Aim to get at least 25 g of fiber a day with these tips:

Include produce such as apples and carrots—naturally high in fiber—in each meal and snack.

Try replacing some or all of your regular bread, pasta, and rice with whole grain versions.

6. Include healthy protein at each meal

When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle.

To slim down: Boost your protein intake with these ideas:

Have a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand—not including your fingers.

Build beans into your meals Black beans, chickpeas, and edamame (whole soybeans) are low in fat, high in fiber, and packed with protein.

onesizejonah: Stay satisfied with proteinGram for gram, protein...

Mon, 24 Oct 2011 17:24:00 -0400

onesizejonah:

Stay satisfied with protein
Gram for gram, protein has the same number of calories as carbs (and half that of fat), but takes longer to digest, so you feel full longer. It also seems to help lower levels of the hormone ghrelin, which is known to stimulate appetite. In a Danish study of 60 men and women, those following a diet that included 25% of calories from protein lost nearly twice as much fat after 6 months than those eating a diet with 12% protein. Include a serving of lean protein with each meal and snack—eggs for breakfast, a turkey sandwich for lunch, low-fat or fat-free yogurt or milk for a snack, and grilled fish and vegetables for dinner.

yogi-health: Top 10 banana health facts: According to a...

Mon, 24 Oct 2011 17:24:00 -0400

yogi-health:

Top 10 banana health facts:

According to a physiological psychology professor at Community College of New York, the expression “going bananas” derives from bananas’ effects on the brain.

Bananas contain three natural sugars: sucrose, fructose, and glucose along with fiber, which provide an instant sustained and substantial energy boost.

Just two bananas provide enough energy for a strenuous 90-minute workout.

Bananas are known to have a positive impact on everything from depression and PMS, to anemia, high blood pressure, constipation, hangovers, heartburn, morning sickness, mosquito bites, ulcers, and nerves.

The potassium in bananas is also known to improve brain power in students, making them more alert.

Bananas can help lower blood sugar levels and reduce stress, helping alleviate the desire to gorge on comfort foods.

Bananas can help lower the physical and emotional temperature of expectant moms.

The natural mood enhancers bananas contain, tryptophan, can help those dealing with Seasonal Affective Disorder (SAD).

The magnesium, potassium, B6, and B12 in bananas can help smokers trying to kick the habit recover from the effects of nicotine withdrawal.

Regular banana consumption can cut the risk of death by stroke by up to 40 percent!

Photo

Mon, 24 Oct 2011 17:22:20 -0400

It’s raining on the coast tonight, what a way to have...

Sat, 22 Oct 2011 04:36:00 -0400

It’s raining on the coast tonight, what a way to have dinner a lovely vegetable roast freshly picked from the garden. The combination of beetroot, pumpkin, mild chili,capsicum combined with butter beans,green beans herbs and feta cheese.

Mini Fritatas Servings: 5 mini fritatas 2...

Wed, 19 Oct 2011 06:37:00 -0400

Mini Fritatas

Servings: 5 mini fritatas

2 eggs

2/3 cup egg whites

3 cups fresh spinach

1/3 cup broccoli florets

3 garlic cloves, minced

1/4 cup chopped onions

1 tbsp chopped green onions

1/4 cup freshly grated parmesan

3 tbsps shredded cheddar cheese

salt and pepper

your choice of seasoning (I used garlic and herb)

Preheat oven to 375F. Generously coat a muffin tin with non-stick cooking spray.

Heat a skillet over medium heat. Coat it with cooking spray and saute the garlic and both onions. Bring the heat up and add the spinach and broccoli florets. Sprinkle salt and pepper and cook until wilted.

Whisk the eggs and egg whites in a bowl.

Distribute the spinach mixture into the muffin tins, then top with parmesan and cheddar cheese. Pour the egg mixture into each tin until nearly full. The eggs will rise in the oven. Sprinkle the seasoning and place the tin in the oven.

Bake for 20 minutes.

Lifestyle factors that reduce the risk of Breast Cancer

Wed, 19 Oct 2011 06:30:40 -0400

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 why breast cancer can occur from family history or just pure bad luck however at the end of the day following some simple lifestyle solution could drastically help reduce the chance of getting breast cancer

Exercise Regularly.

Regular exercise can help to protect you against breast cancer. Numerous studies have shown that women who perform cardiovascular exercise have lower rates of breast cancer. This is probably explained by the fact that regular exercisers are much less likely to be overweight and therefore have lower oestrogen levels. Exercise also helps to prevent constipation, therefore helps you to excrete excess oestrogen more efficiently.Performing six or more hours of strenuous exercise per week reduces the risk of invasive breast cancer by 23 percent! Exercise helps keep insulin levels down and also reduces the risk of breast cancer

Minimise Alcohol Consumption

Alcohol increases the level of free oestrogen in the bloodstream and it stimulates the liver to release a protein called insulin-like growth factor 1. This protein stimulates cell in the body to grow and multiply. If a tumour is present it will act as a fertiliser and fuel its growth. Metabolising alcohol uses up a lot of folic acid in your body. Folic acid is needed for healthy cell division and deficiency’s can increase the risk of damage to genetic material (DNA)
It is recommended that women consume no more then two standard drinks per day, and have at least two alcohol free days per week; however it is good to be aware that alcohol is a significant breast cancer risk factor.

Avoid Smoking Cigarettes

Smoking more then doubles the risk of breast cancer among women with a strong family history of the disease. Smokers have a 65% increase risk rate to developing cancer. Cigarettes’ generates a great deal of free radical in the body and causes DNA damage. The solvent and chemicals additives present in cigarettes are also known to promote cancer.

Try these foods to help fight breast cancer-
High antioxidants

Blackberries, Blueberries, Raspberries, Cranberries.
Walnuts, Strawberries, Prunes, Cloves Cabbage, Spinach, Walnuts. All dark green vegetables

Other helpful hints
Flaxseeds/linseed
Green tea – 2 to 3 cups per day
Sunshine at least 2 hour per week vitamin D.
Use turmeric in cooking
Talk to your doctor about the Breast health capsules
Which contains; Selenium, iodine and vitamin D.
.

Yummy Summers almost here and this looks great after an early PT...

Mon, 10 Oct 2011 06:25:00 -0400

Yummy Summers almost here and this looks great after an early PT session, extremely high in anti oxidants and filling enough to take you through to that mid morning protein snack

A cup of muesli or oats,small serving of almonds crushed,apple,strawberries,blue berries,res-berries and any other fruits you like, just add milk!

Allow the milk to soak into the grains.

Fruity Antioxidants Trifle I don’t know if I’m the only one...

Mon, 10 Oct 2011 06:00:00 -0400

Fruity Antioxidants Trifle

I don’t know if I’m the only one who’s like this, but I feel fuller and more satisfied if I eat something that’s healthy but also LOOKS vibrant. So I made this little dessert tonight =] Here’s how:

Cut a small apple into cubes (keep skin on, for fibre) and stew in a small saucepan in apple juice for 10 minutes. You can add some nutmeg, like I did =)

Dice up a few strawberries…and don’t do anything to them. Keep them raw and nutritious! They taste great without cooking =)

Grab some frozen blueberries and replace the apples in the pan, with them (the blueberries). Cook them a bit so that you get a bit of a sauce (2 mins? Since pan is still hot…)

Layer this up in a nice glass and Voila!

I didn’t have any, but if you have some thick vanilla or fruity yoghurt, add it in the trifle layers and on top. Don’t use the thin runny yoghurt…it won’t taste as luscious…But you can if you want to of course =)

You like? Follow Healthysnax for more pretty food =)