Can you believe that there are less than 6 weeks left in 2013!!
The end of the year is always a busy time, with Christmas parties, Christmas shopping to do, and lots of social events that inevitably pop up and everything tends to either wind down or ramp up as the year comes to an end.
But amidst the Christmas chaos, it is a perfect time to take the time out to stop and reflect on this year, and set new goals for what you want to achieve in the new year.
So, looking back over the past year…
What has changed in the last 12 months?
What hasn’t changed?
What did you achieve in 2013?
What didn’t you achieve that you had wanted to, and why? (Remember there is still time left!)
What do you want to have achieved by this time next year?
What direction do you want your life to be headed in, in 2014?
What are the small daily disciplines that you need to do, to get you one step closer to achieving your goals each day?
What are 5 things that you can do right now, to set you up for an amazing year ahead?
Take the time to write out a quick action plan to help keep you on track in 2014, for when life picks up the pace and unexpected and inevitable things pop up and try to knock you off your path.
It takes consistent effort to stay on top of your life!
So make a commitment now, to prioritise what is important to you.
Use the last few weeks of 2013 to take action on achieving anything that you had wanted to this year, but have put off… and make sure that it doesn’t happen in 2014.
It’s never too late to make a fresh start, no matter what time of year, or what phase of your life.
Celebrate all you have achieved in 2013… and get ready to
By now, most of you are on board with making delicious green power smoothies, but… this post is for those of you who still scrunch up your nose when we mention adding fresh leafy greens to your smoothies!!
This video is to show you how easy it is, and if you haven’t already tried it to hopefully inspire you to give it a go.
We promise that you will be surprised at how easy and delicious they are, and you too will be hooked!
So why do we add leafy greens to our smoothies?
Leafy greens are nutritional powerhouses and are the No 1 food you can eat regularly to improve your health.
Adding leafy greens to your daily smoothie is one of the easiest and fastest ways to increase your daily intake of leafy greens, which will alkalise your body and give you loads of extra vitamins, minerals and green goodness!
Low in calories, low in fat, high in protein per calorie, high in dietary fibre, and packed with nutrients, leafy greens are a great source of calcium, iron, manganese, magnesium, pantothenic acid, phosphorus, potassium, riboflavin, thiamin, vitamin A, vitamin B6, vitamin C, and zinc.
Leafy greens are also high in chlorophyl which is the living energy from the sun, and allows plants to absorb energy from light.
You can imagine how much more energised you will feel when you are getting this goodness straight into your body in an easily digestible liquid form like your Green Power Smoothie!
Click below to watch the video demo of how we make our green smoothies and a few tips on how to make your first Green Smoothie:
The ingredients we use in this vid:
1 x Banana
1-2 Tbs x Linseeds / Flaxseeds
1 x Tray Ice
1 x Handful Leafy Greens / eg Baby Spinach
1 x Serve Protein Powder
1/4 Tsp – 1 Tsp x Super Greens Powder
Water
Optional:
Raw Honey
Cacao/ Cocoa Powder … to taste!!
Pop everything in the blender and wa-la!
Once you have tried the basics, you can add in some of these extra super foods:
Super food Extras:
Macca Powder
Chia Seeds
Bee Pollen
Almonds
Sunflower Seeds
Walnuts
Spirulina Powder
Wheat Grass Powder
Barley Grass Powder
OsteoPro Care for extra Calcium and Magnesium
+ And any other goodies you want!
The leafy greens you can use are any that you like including:
Kale
Bok Choi
Baby Spinach
Pak Choi
Any asian leafy greens
Lettuce
Full Spinach Leaves
Beetroot Greens
+ And any other edible leafy greens that you like!
Fruit that mixes well:
Bananas (the creamiest!)
Pear
Apple
Strawberries
Pinapple
Blue Berries
Melon
Mixed Berries
Kiwis
Mango
+ And any of your other favourite fruits!
The Protein Powder used in the vid is this one:
Raw Protein by Garden of Life
[This is a new one that we have just started trying –
It is amazing because it is a raw, vegan protein made not only out of organic wholegrain sprouted brown rice, but also contains: Organic Amaranth Sprout, Organic Quinoa Sprout, Organice Millet Sprout, Organic Buckwheat Sprout, Organic Garbanzo Bean Sprout, Organic Lentil Sprout, Organic Adzuki Bean Sprout, Organic Flaxseed Sprout, Organic Sunflower Seed Sprout, Organic Pumpkin Seed Sprout, Organic Chia Seed Sprout, Organic Sesame Seed Sprout. AND it also contains a Raw Probriotic and Enzyme Blend, Bioactive Glycoproteins, Bioactive Lipoproteins, Bioactive Enzymes, Glucomannan, SOD, Glutathione, Bioactive Trace Minerals, Glutamine and CoQ10.
PHEW! Waaayyy too many ingredients to list in the video!!!]
You can also use any of your usual Protein Powder.
Other ones that we use are a good quality Whey Protein, like Glycowhey from Syntec.
Or a Whole Grain Sprouted Brown Rice Protein. We started with SunWarrior, then Ezy Protein, then Eden Health Foods- There are now tons of different brands out there, and they all are [and taste] pretty much identical.
After time, you will also notice that your tastebuds begin to slowly change as you get used to it. When we started out we used to add honey every day, but now a few years later we no longer need it.
If you are just starting out, only put a small amount of greens (a couple of baby spinach leaves is a good start).
Only put about 1/4 of a teaspoon of the Super Greens Powder, as too much can really put you off.
Over time, you can slowly add more and more leafy greens (from a small handful to 1-2 cups), and increase the Super Greens Powder from 1/4 teaspoon to to 1/2 teaspoon, then increasing to a full teaspoon.
Adding a good full tray of ice makes it a lot more refreshing and easy to drink too.
For those of you who think that you are too busy to make a power smoothie in the morning, it literally only takes a few minutes.
While you have the blender going, you can pack everything away and re-fill your ice tray, and when it’s done simply pour it into a shaker / glass jar ready to take with you, rinse your blender and you’re done!
Make sure you drink your green smoothie straight away, as if you let it sit for a while, it tends to separate.
So if you do take it with you to drink in the car on your way to work, don’t forget to drink it up fast!
Kids love green smoothies too, and they are a great way to sneak in some extra goodness to their diet. Get the whole family on board, and give it a try! Once you start experimenting you will be amazed at what you can add in and barely taste it.
So have some fun and get experimenting and let us know how you go!
Congratulations to Shawn who has exceeded his original goal of losing 10 kilos, and has now already lost 14 kilos in his first 9 weeks of training with Shea, while also building muscle and increasing his fitness and strength!
Check out his transformation below. Well done Shawn!!
Well done to Amy who has been doing Yoga with us for the last 2 years and has completely transformed her Yoga practice and her flexibility and strength!
Here is what she has to say about our Yoga classes:
“I started yoga with Fresh Fitness two years ago, to try something new and become more flexible.
In the beginning I struggled to touch my toes but after a few weeks I found my flexibility had increased significantly and two years on I can do a tripod headstand without the support of a wall.
I have found that while I still want to increase my flexibility I also crave the relaxation.
I love Fresh Fitness’ holistic approach to yoga and how it has provided me a calmer outlook on life!” Amy Wasely
Well done Amy, you have accomplished so much in your Yoga Practice and we are really proud of you – Congratulations! You are an inspiration!!
Congratulations to Fresh Fitness client Natasha who has been doing Personal Training with Ellyse for the last 6 months and achieved awesome results!
Here is her story below:
“I started training with Ellyse about 6 months ago and as a mother of three who hadn’t done any regular exercise in a long time, I was very apprehensive about my first session.
Ellyse put me at ease straight away and I left my first session feeling proud of what I was able to do and also a little bit sick!!!
During our training sessions, Ellyse seemed to intuitively know how hard she could push me while always making sure that I was successful during each session.
I also started doing Pilates with Ellyse which was great to calm my mind and move my body in a different way to what we did during our sessions.
When I started PT I wanted to lose weight and tone my body. But, Ellyse has given me more than that – she gave me confidence in what my body is capable of doing and a new found pleasure in regular exercise.
I am now working out 3 times a week and have completed 2 fun runs in the last 6 months – something I had always wanted to do but I had never felt I would be able to do.
Thanks Ellyse for your hard work, dedication, encouragement and support!!!”
Check out her results below:
Left arm – 1.2cm
Right arm – 1.7cm
Chest – 3cm
Waist – 3.5cm
Widest belly – 5cm
Hips – 4cm
Belly button – 3.4cm
Bottom – 4cm
Under butt- 0.5cm
Left calf – 2cm
Left mid thigh – 2cm
Left Upper thigh – 3.5cm
Right calf – 3cm
Right mid thigh- 0.3cm
Right upper thigh – 2.5cm
Total – 39.6 cm loss!!!!
Well done Natasha! We are really happy for you and the amazing results you have achieved 🙂
Not only have you lost 39.6 cms, your fitness levels and strength have massively improved and so has your mindset!
We just want to say CONGRATULATIONS to Danielle and Phil who have been training with us since the beginning of the year and have achieved inspirational results!
🙂
With their always positive attitudes at training, commitment, consistency, always giving 110%, and always with a smile – we are so happy for you both and the amazing results you have both achieved!
Starting off doing Personal Training with Carlie they lost over 10 kilos each in the first few months, continuing with our Fresh Fitness Winter Boot Camp they have now lost over 20 kilos each, and are looking and feeling fabulous!!
Phil also completed Tough Mudder with us in August, and says that with Fresh Fitness he has smashed what he originally set out to achieve!!
Check out their inspirational story and see their transformations below:
“We started training with Carlie and Shea in January and it is the best thing we have ever done.
We have both lost over 20kgs and are feeling great!
The best part has been the complete lifestyle change, now we are both fitter and healthier we get out and do a lot more on weekends instead of sitting around the house and we really enjoy training together.
I have tried getting fit many times before but have always fallen short of my goals but after starting to train with Fresh Fitness I have smashed what I set out to achieve and am still going, I am especially stoked I was able to do Tough Mudder!!
Danielle was always apprehensive about training, especially in groups but because of the the encouraging and supportive atmosphere that Shea and Carlie create she now loves training, especially bootcamp.
The fun and constantly changing workouts keep things interesting so we are always excited to get to training and see whats in store, instead of exercise feeling like a chore it’s something we can’t wait to do.
We can’t believe how much our lives have changed for the better and we can’t thank you enough!” – Phil Sproule
Video – Danielle and Phil after first 5 months, lost over 10 kilos each!
Video after 8 months, lost over 20 kilos each!! 🙂
Before and After Pics!
Phil smashing it at Tough Mudder!!
Well done guys!!! We are so happy for you both and we are looking forward to seeing you continue achieving your goals with us in the Summer Boot Camp!!
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