$145 donated to Cystic Fibrosis NSW with joy. Another Fundraiser coming this year, you may get to choose the charity but you have to complete the workout and FIRST 🙂
Live Active has another certificate to add to their portfolio, Creating Diets for Weight Loss Success. Come and see how a typical 2000 cal daily intake can go to 1800, 1500 and 1200 with simple tweaking
‘Thanks for this afternoon. Even though I whinge and complain I love it AND know it is good for me.’
Moderate protein (25-30%) > meat, fish, chicken, legumes.
Low GI carbohydrates (40-50%) > whole grains, pasta, dairy.
Healthy fats (30%) > avocado (half per day), nuts, seeds, MUFA & PUFA oils.
High fibre > vegetables, fruit, whole grains.
Portion control is essential to limit Glycaemic Load & total calories.
ref: taken from Nutrient Rich Fitness Webinar 26 Feb 2013.
Based on training, no food intolerances and needing to control 3-5pm hunger pains:
Breakfast – half yellow grapefruit, tip of finger size of raw ginger, half a small glass of beetroot juice, wholegrain rolled oats porridge made with water (dash of honey and milk optional) and a green tea. If I know I won’t get my morning snack in I add 1 boiled egg.
10-10.30am snack – cup full 4 bean salad with corn & baby spinach OR small handful of raw nuts.
Lunch – tuna & salad sandwich on grain bread.
3-3.30pm snack – banana, apple or celery. Wait 5mins and if still hungry one piece of grain bread with peanut butter on it or alphalfa.
Dinner – grilled piece of fish or meat (size a palm of the hand) with salad or steamed vegetables.
Dessert – small handful of berries ie. raspberries, blueberries, strawberries.
Just letting you all know an update has been added to my list of credentials and I am now very excited to be teaching Pilates either at the beginning or end of my workout sessions. I hope you all enjoy it, and no doubt your body will be thanking you for it