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PT’s Practice what they Preach 2

Our team of Personal Trainers took part in their own 8 week transformation challenge. Here’s an interview with Gino De Leva about his personal experience.

What was your reason for doing this 8 week challenge? 

The Exodus PTs as a group had been talking about it for a while. I quite like the discipline required for these types of challenges, over and above the physical transformation that one can experience. I have competed in bodybuilding in the past, but haven’t had to work to a deadline for over 8 years. I was interested to see if I could still do it.

Did you have any goals for how you wanted to look/how much you wanted to lose?

I’m all for manageable, maintainable weight loss. With that in mind, I liked the idea of losing 1kg a week. So 8kgs in 8 weeks. I lost 9.1kgs in that 8 week timeframe. It was nice to see abs again too!

9.1kgs is a lot, you would have had to do hours of cardio a day to lose that much weight?

No I don’t enjoy cardio all that much. I probably averaged about 30minutes cardio per session, and I definitely didn’t do it every day for 8 weeks. I prefer hill walking or x trainer. Nothing too extreme or my weights workouts suffer too much, which would have made me enjoy the entire process a lot less. I prefer to let my diet do the work, and it did! You DEFINITELY don’t have to work out for hours and hours EVERY day.

 

Speaking of diet, what did your daily meals consist of? 

It was mostly based on calories. I don’t have set foods that I eat each day, as it gets boring and less likely to stick to. Of course I had my “go to” foods that I enjoy eating such as chicken breast and kumara. But I was still able to enjoy the occasional meal out – and I certainly enjoyed them – but I still did manage to drop 1 kg a week on a consistent basis. Meals out included Lonestar one week, dumplings another week, and a meal at Dockside to celebrate my engagement. Yum!

How did you fight/curb your cravings? 

If you are fuelling your body properly then you shouldn’t get cravings, or only have them on a minimal basis. On occasions that I did, I would have a weight watchers jelly, or a low carb protein bar.

What’s the best advice you have for someone who wants to do their own transformation?

The facts are there – 90% of people that try to lose weight either lose a set amount and then put it back on with sometimes more, or, they try and fail. The percentages are probably higher for the New Years resolution crowd!

That said – it doesn’t have to be hard, but my best advice is to get professional help. Someone who has done it before. Tell them your dreams. It may not be 8 kgs in 8 weeks like me. Maybe you have a holiday or special event you would like to look good for.

To learn more about body transformations or how Gino can help you out see the contact info below:

Mobile: 021 565 742

Email: ginodilevapt@gmail.com

Click here to view Gino’s Personal Trainer profile.

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Chocolate Bark Superfood

An indulgent yet healthy Christmas treat of dark chocolate bark topped with goji berries, pistachios and coconut
Serves: 4

PREP TIME: 10 MINS

COOK TIME: 3 MINS

TOTAL TIME: 13 MINS

INGREDIENTS:

  • 200g dark chocolate
  • ¼ tsp vanilla extract
  • 2 tbsp pistachios (shelled and halved)
  • 2 tbsp goji berries
  • 1 tbsp desiccated coconut

INSTRUCTIONS

  1. Line a dish with baking parchment. I used an 8x8in dish but you can use a smaller or bigger one depending on how thick or thin you want your bark to be.
  2. Sit a heat proof bowl in a pan of boiling water over a medium heat. Break the chocolate into small pieces, add to the bowl and stir continuously until it has all melted. Add the vanilla and mix well.
  3. Pour the melted chocolate into the parchment lined dish. Top with the pistachios, goji berries and coconut.
  4. Place in the fridge for 30 minutes or until the chocolate has set.
  5. Store in the fridge for up to 1 week.

 

Recipe from Myfussyeater.com

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Herbed Lemon Garlic Chicken Skewers

Fresh lemon, herbs, and garlic come together in this fast and flavorful marinade.  Complemented with fresh and bright summer veggies in this amazing meal that is under 400 calories!

PREP TIME: 10 MINS

COOK TIME: 15 MINS

TOTAL TIME: 25 MINS

INGREDIENTS:

  • Marinade:
  • 1½ tablespoons finely minced garlic
  • 1 tablespoon fresh lemon zest
  • 4 tablespoons freshly squeezed lemon juice
  • ½ cup minced fresh herbs, I used a mix of basil, rosemary and oregano
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 4 tablespoons extra virgin olive oil
  • Skewers:
  • 2 medium zucchini, cut into ½ inch slices
  • 1 large red bell pepper, cut into ¾ inch squares
  • 1 medium red onion, cut into wedges and then ¾ inch squares
  • 1¼ pounds boneless skinless chicken breasts, cut into 1 inch cubes
  • 1 lemon cut into wedges for serving

INSTRUCTIONS

  1. In a small bowl combine garlic, lemon zest, lemon juice, herbs, salt, pepper, and olive oil. Set aside.
  2. Place cut vegetables in a zip lock bag and add 3 tablespoons of the herb marinade. Toss to coat. Place chicken in separate bag and add remaining marinade and toss to coat. Let sit in the fridge for at least 30 minutes and up to 4-6 hours.
  3. Preheat the grill to medium heat. Thread the skewers alternating with meat and vegetables. Lightly sprinkle with salt and pepper. Grill for 3-4 minutes and then flip. Continue to cook and flip when necessary until the chicken is cooked through to 165 degrees.
  4. Serve with lemon wedges and squeeze on top.

Makes 5 servings, serving size is 2 skewers

 Calories: 197  Fat: 7g  Carbs: 8g  Fiber 2g  Sugars: 4g  Protein: 26g

Recipe from The Recipe Critic

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Pomegranate, Pear and Avocado Salad

This pomegranate, pear and avocado salad is full of delicious fresh flavors. And it’s perfect for the holidays!

PREP TIME: 15 MINS

COOK TIME: 0 MINS

TOTAL TIME: 15 MINS

INGREDIENTS:

SALAD INGREDIENTS:

  • 1 head Romaine lettuce, washed and roughly-chopped into bite-sized pieces
  • 1 ripe pear, cored and diced
  • 1 avocado, peeled, pitted and diced
  • 2/3 cup shelled pistachios
  • 2/3 cup crumbled goat cheese (or blue cheese, or feta cheese)
  • 1/2 cup diced red onion (about half of a small red onion)
  • seeds from 1 pomegranate (here is a tutorial for how to open and de-seed a pomegranate)
  • citrus vinaigrette (see below)

CITRUS VINAIGRETTE INGREDIENTS:

  • 1/3 cup orange juice (freshly-squeezed, if possible)
  • 1/4 cup white balsamic vinegar (or white wine vinegar)
  • 1 tablespoon honey, if needed to sweeten
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly-ground black pepper
  • 1/3 cup olive oil

 

TO MAKE THE SALAD:

Add all ingredients together in a large bowl and drizzle on the dressing.  Toss until combined.  Serve immediately.

(*Tip: To prevent the diced avocado from browning while sitting out, toss it beforehand in a few tablespoons of lime or lemon juice.)

TO MAKE THE VINAIGRETTE:

Whisk all ingredients together for 30 seconds until combined.

Recipe reposted from: www.gimmesomeoven.com

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P.T.’s Practice what they Preach

Our team of Personal Trainers took part in their own 8 week transformation challenge. Here’s an interview with Sasha Temaru about her personal experience.


What inspired you to do this 8-week challenge?

It was an awesome way to show my clients that even PTs struggle from time to time to find balance, to set goals, to exercise and to stop with the excuses. After helping my own clients with their transformations, it was time I applied the same process to myself.

I wanted to be held accountable to someone, and as a trainer, I strive on competition so I asked the other PTs if they would like to take on the challenge. Sure enough, we soon had a competition on our hands!


Did you need to mentally prepare yourself for this challenge?

Although this didn’t require as much mental preparation as my body building competitions, I still had to be prepared to change my current training and nutrition plan. I set myself achievable goals and stuck to them – I wanted to find ways to maintain my changes even after the challenge had finished.


What was the easiest part of the transformation?

Exercise! I love to test my limits and push myself to the max to see what my body is capable of doing. Don’t get me wrong, like everyone there were days when I didn’t want to train because I was tired, was too busy, or wasn’t motivated. But you just have to push through and carry on with the plan. I always felt a sense of achievement afterward. 

I enjoy doing HIIT (High Intensity Interval Training), weights and boxing. My tip to you is to find exercises that you love doing. Get your heartrate up and your endorphins flowing!


What was the hardest part of the transformation?

Coming from a bodybuilding background – the hardest part was not restricting my diet. Once I got to the halfway mark and saw my progress photos I was extremely hard on myself but I constantly reminded myself that I wasn’t competing in a show and shouldn’t compare it to that.

My ultimate goal was to find balance – and I found it.


What did your diet consist of?

I eat pretty healthy to begin with so this was a great opportunity for me to test new recipes and try something new like Quorn mince (yum!) and chicken as it was lower in fat and high in protein. I didn’t take out sauces or salts, and I still had a high amount of carbohydrates in my diet. I made sure I was eating everything in moderation and eating wholesome meals.

When I did indulge myself I chose better options like sushi, kebabs, salads, salmon and a donut here and there! But I knew if I worked hard enough during the week I would be able to treat myself with something sweet, so it’s just about being more disciplined. Easier said than done I know! I did give in a few times, I won’t lie…did I let it get me down? Absolutely Not! I ate it, and then I moved on. Food is not the enemy.


What’s the best advice you have for someone who wants to do their own challenge?

Be sincere about your motives, and set yourself realistic, attainable goals…Of course having a PT to help you doesn’t hurt either! Excuses will try to get the better of you, life will throw you curveballs, and sometimes you will occasionally give in. Don’t punish yourself for having a treat! It isn’t called a CHALLENGE because it’s easy, and your discipline will definitely be tested.

 

Intakes for Sasha’s next 12 week challenge No Regrets starts 23 January. Contact Sasha for more info:

Mobile: 027 222 7660

Email: sashatemaru@hotmail.com

Click here to view Sasha’s Personal Trainer profile.

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New Year New You

6 WEEK TRAINING PROGRAMME – FOR MEN AND WOMEN

Do something today that your future self will thank you for.

Do you find yourself setting New Year’s resolutions each year but never sticking to them? Then we have the solution for you. Join Sasha’s NEW YEAR NEW YOU 6 week training programme!

Start a brand new 6 week health and fitness journey with Sasha on the 23rd of January.

Train twice a week on Monday’s and Wednesday’s at either 6am or 6pm.

Why wait…get your health and fitness goals set for 2017 now. This 6-week program is designed to help kick start your year on a positive note.

You will receive:

  • 2 Trainings Per Week
  • Nutrition Advice
  • An Exercise Booklet
  • Access to a Private Online Group
  • Ongoing Support

Cost: $250

With only 10 spots available, make sure you register early to avoid missing out.

Register online via the button below

Contact Sasha Temaru for more information.

Mobile: 027 222 7660

Email: sashatemaru@hotmail.com

Click here to view Sasha’s Personal Trainer profile.

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Benefits of Strength Training for Runners

It’s probably fair to say that hitting the weights room is an alien concept to many runners. However, for these athletes, it’s very important to incorporate regular strength training for injury prevention and maximum performance.

All runners will have at least one injury at some point while they train. Runners need to lift weights to condition all their muscles to be able to handle the stresses running puts on the body. Specific exercises should be performed that will help the vital muscles involved in running to perform at their best.

Some exercises that are good for runners include:

  • Legs: squats, lunges and calf raises
  • Core: plank holds, back extensions and Swiss ball work
  • Shoulders: overhead presses
  • Chest: dumbbell presses

Having conditioned muscles will also help with running performance. The stronger your muscles are, the faster you will be able to run and the higher your endurance will be. This is especially important for sprinters and high intensity runners.

If weight loss is a goal for you, it is important to incorporate strength training as well. Running burns calories for sure, but can also affect the quality of your muscles. Lifting weights can help to combat this muscle damage, while also resulting in an increased lean muscle mass. This in turn affects your basal metabolic rate, meaning the more muscle you have on your body, the more calories your body burns at rest.

If you have no idea where to start for strength training then get in touch with me today for a free consultation and to get a customized strength training workout plan.

Lucas Goodwin

Ph. 027 461 5125
Lucas.goodwin.trainer@gmail.com