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A Nutty Cowless Alternative

February 22, 2012 | Posted by Sarah Anne | Healthy Eating, Nutrition, recipe   
         
 

Clients always ask me for an alternative to cows milk.  As more of us are becoming aware of intolerances to dairy, there is a real shift to healthy cost effective alternative.

Dairy products contain a protein called casein. Casein in cow’s milk is 300 times higher than in human milk.  By the age of 2-3 years old our ability to break down the lactose in milk decreases, as we are one of the only creatures on earth that continue to consume milk into adulthood this is where problems arise for many of us.  Bloating, abdominal pain, gas, loose bowels, eczema, acne, sinus and respiratory issues have all been linked to lactose intolerance.

Other factors begin at the farming and production level, with the hormones and antibiotics Continue Reading


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Get Up and Go Green

February 20, 2012 | Posted by Sarah Anne | Healthy Eating, Nutrition   
         
 

GREEN SMOOTHIE

Fresh for the heart, we love starting our day with a green smoothie.  The perfect pick me up in the morning or any part of the day!

This smoothie contains spinach which is rich in beta carotene, vitamin K, folate and potassium.  It also contains the antioxident carotenoids lutein and zeaxanthin that promote eye health, and reduce the risk of age related muscular degeneration and cataracts.

INGREDIENTS

1/2 cup coconut milk
1/2 cup filter spring water Continue Reading


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Grow Your Own City

December 16, 2011 | Posted by Sarah Anne | Uncategorized   
         
 

Strolling round the city this morning I spotted this gem of an idea.

Recycling your old coffee cups and growing your own little plants in the heart of the bustling, busy buildings just of George Street.  Created by Green is Gold and Streetworks we love love love this idea.

It’s really simple.  Take you coffee cup, complete with lid.  Fill it with earth, add some seeds, water, cover with the lid and place into one of the holders.  Everything is provided! Easy peasy.

What a great reason to pop out of the office in your lunch hour, to stretch the legs and water your pot plant.  Bringing some ohmmmmmmm to your day.

Pop down to Barrack Street and share in the planting passion.


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The Simple Things Taste So Good

December 13, 2011 | Posted by Sarah Anne | Healthy Eating, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Nutrition, Uncategorized   
         
 

I just love training with my client Julie. She’s a determined lady, who works hard in every session and even with her ‘advancing years’ (her term not mine!) she can bench press a weight most young beans would be proud of and hold plank for longer than most yoga or pilates regulars.  She is also a fantastic cook and we often share recipes and creations.

Julie will of course add her unique twist to anything I share.  Last week we both cooked Teresa Cutters adorable Banana Bread.  So tasty it’s feels more naughty than nice, Julie added ginger and flaked almonds to the recipe and took it to a whole new level of mouth watering yumminess!

Her culinary gift to me this week was her rice cooker recipes.  So easy and simple it’s just something I had to pass on to everyone!  In fact it’s not so much as a recipe as standing in Continue Reading


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Yummo Recipe of the Day

December 6, 2011 | Posted by Sarah Anne | Uncategorized   
         
 

Inspired by a client today I spent some time drooling over the amazing recipes on Teresa Cutters website.
She’s a true creator of gorgeous healthy, quick to prepare food.

My clients always ask me what to have for breakfast that’s quick, easy and nutritious.
Well, here’s the perfect creation, Super Warrior Muesli.

Packed with a good dose of fibre for a healthy digestive system with low GI carbs and omega 3 to support a healthy cardiovascular system and sustain the body for long lasting energy. Teresa suggests mixing it up with yogurt for that extra protein boost. Perfect!

Teresa Cutter. Super Warrior Muesli


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Powerful and Inspiring

December 6, 2011 | Posted by Sarah Anne | Lifestyle Challenge, Nutrition   
         
 

What would you do if you met a healthy version of yourself?

This is the strong and powerful message in the new Bupa adverts.  I saw it for the first time last night and it pulled my heart strings.

All of us know someone, or indeed you may be someone, who is sick or unwell.   It may not necessarily be from disease or illness, you could just be feeling unfit, that you need to loose weight, that you want to finally stop smoking or you feel low and unmotivated. Continue Reading


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Tips for a healthy Christmas

December 5, 2011 | Posted by Sarah Anne | Christmas Survival, Healthy Eating, Lifestyle Challenge, North Shore Personal Training, Northern Beaches Personal Training, Nutrition, Rest, sleep, Uncategorized   
         
 

Ho ho ho and a very merry Christmas to you all! 

If the thought of the season of cheer makes you slightly worried then you’re not alone.

Many of us see our healthy eating habits and weightloss intentions slide due to the numerous parties and festivities.  We feel like January will mean starting all over again.

Well, fear not.  Karmea is here to help you maintain that positive karma with some useful hints and tips.  We’re here to ensure you keep on track whilst still enjoying the holiday season.

Tip 1 – Sleep
If you know you’ll be having late nights over the holidays then make sure you maximise the number nights that you can get to bed early.  Aim to string as many +7.5hr sleeps in as you can, getting to bed around 10pm to make the most of those gold hours before midnight.  That way the body will be better able to handle the inevitable shorter sleeps and those hormones will stay in check!

Continue Reading


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Festive Fitness Challenge Circuits Week 1

November 22, 2011 | Posted by Sarah Anne | 30 day fitness challenge, Circuits, emba, Lifestyle Challenge, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Nutrition, Performance, Workout of the week   
         
 

Well we are off into our first week of our 30 day Festive Fitness Challenge.

 

The session reports are coming in from around the globe with people taking part in the UK, Germany, New Zealand and Australia.  I’m really enjoying hearing about the different environments, seasons and adaptations that people are doing to really make this fitness challenge work for them.  NO EXCUSES, you are all getting out there and getting your sessions in.

 

Don’t forget to bank your $1 for each session you complete.  We’ll be providing details on how to donate your funds to Starlight shortly.

 

Here’s a short film showing your week 1 circuits.

30 Day Festive Fitness Challenge Week 1 Circuits

 

Remember to take things at your pace.  Work within your bodies current ability and push harder where you know you can.  Feel your muscles working and enjoy the sensation!  Warm up with a 5 minute jog or walk (include that time as part of your 30 mins!) or if you are used to circuits training take the first 2 sets at medium level as your warm up before stepping up the intensity.

 

Enjoy and keep the session reports coming in!

- Sarah Anne


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Festive Fitness Challenge

November 17, 2011 | Posted by Sarah Anne | Bike fitting, Circuits, emba, Healthy Eating, Lifestyle Challenge, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Nutrition, Recovery, Workout of the week   
         
 

Christmas is nearly upon us, and soon it will be time to make those fitness resolutions for the new year.

I thought we could get ahead of the game and all head into the silly season feeling a little bit healthier and fitter before we all delve into the deluge of office parties, festive buffets and celebratory bubbles!

On Monday 21st November we begin 30 days of fitness and we’d love you to join us.

In a nutshell we’ll be doing 30 mins exercise each day for 30 days.


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Workout of the Week – 20 Minute Energiser

September 14, 2011 | Posted by Sarah Anne | Circuits, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Performance, Workout of the week   
         
 

Here’s our Workout of the Week, it’s all maximizing your precious time

Here’s a simple, no equipment required 20 minute session that works the entire body from top to toe!  Step it up to your level of fitness by increasing reps.

Reps : Beginner 8, Intermediate 10, Advanced 12
Circuit : Squat Jump . Traveling Lunge . Squat Thrust . Push Up . Plank Walks . Dorsal Raise
Rest after each circuit : Beginner 1 minute, Intermediate 45 secs, Advanced 25 secs
Repeat entire circuit as many times as you can in 20 minutes. Continue Reading


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