FeTaylorFitness.com

Autumn Chills – NO EXCUSE!

Fe Taylor — Sat, 14 Apr 2012 00:27:35 +0000

As we have now slid into Autumn, the cooler mornings can make early rising a challenge and sometimes it would be much cosier to slip under the warm covers. But, that is not going to help us achieve our fitness goals. So, how do you keep motivated in the cooler / shorter days?

I have a client (no names!) who is on a mission to get into her skinny jeans and transform her rear into a nice tush. She bought me some pics of celebrity butts in bikinis. "I want this one!" she declared. So we put it on the mirror when she is training and instead of focusing on the deep deep lunges, she focuses on the "butt". I have taken it one step further….. After realising that her morning routine was not being adhered to , I took the same picture, and placed it in a frame. She now has it beside her alarm clock as inspiration to get up and move!

What ever works!

Hibernation does not work. We are not bears and so we need to make a plan and get on with it. Say no to Tim Tams and hot chocolates and yes to sticking to your exercise routine.

A new season is a great time to give your routine a makeover. My tips for Autumn:

Get out the long tights ready for the cooler mornings.
Download some exercise clips from you tube, or borrow some new exercise DVD’s from the library for wet weather mornings.
Challenge yourself and your friends and family to a new weekend hobby or routine – from summer sports ( swimming & water sports) to bush walking / hiking or indoor dance classes.
Get a Pedometer. The 12 week challenge groups have one and pushing past the 10 000 steps each day will get you motivated. (you can borrow them from the GCCC Libraries)
Look at the local up coming events. Parkrun’s, Half Marathon, Kokoda Challenges. There are plenty to choose from.
Help the kids train for their school cross country and mark out a route close to home and try to improve your time to complete it.
While waiting for the kids to complete their footy / netball sport training, wear your runners and get in a 20 minute fast walk or run. I am sure there are other car- dwelling parents who will join you!

You get the idea.

Make an action plan now to keep you motivated and fit during the cooler months. And if it helps, frame a tush!

Shae’s Protein Balls!

Fe Taylor — Sat, 14 Apr 2012 00:25:18 +0000

Ingredients

2 Cups whole raw almonds

2 Cups whole raw cashews

1 Cup pumpkin seeds (pepita’s)

1/2 teaspoon sea salt

1 teaspoon ground cinnamon

1 scoop natural vanilla protein powder ( I used Juice Plus – Complete).

1 teaspoon spirulina powder

16 whole fresh pitted dates

Squeeze of lemon or orange juice

Coconut to roll

Directions

Combine all dry ingredients into a food processor ( nuts/ powders / pumpkin seeds cinnamon and salt) until you have a crumb like consistency.

Add dates and vanilla and process again. when squeezes mixture should start to combine ( if not add 2 more dates).

Add the squeeze of juice and process again.

Mixture should be able to be squeezed into balls. Roll in coconut and refrigerate, covered

Mini Cocoa Muscle Cakes! YUM

Fe Taylor — Sat, 04 Feb 2012 03:12:29 +0000

Full nutrition info is found in the Perfect Workout Recovery Treats cook booklet.

Ingredients

1/4 cup cocoa powder

1 cup chick peas

1 egg

2 egg whites

1 tsp apple cider vinegar

3 pinches stevia (from health food section or Wray Organic.

Directions

Preheat oven to 180 degrees celcius.

Puree Chickpeas

Add all ingredients except egg and apple cider vinegar to chickpeas and blend well.

Add in eggs and apple cider vinegar and blend well

Pour into lined muffin tray.

Bake at 180 degrees celcius for 20 – 25 minutes.

They taste best after sitting in the fridge for a day!

12 WEEK Lifestyle Challenge

Fe Taylor — Sat, 04 Feb 2012 03:04:25 +0000

12 Weeks

12 weeks. 84 days. 2016 hours! What is it about the 12 week plan that makes that number the right number?

I have spent many hours putting together the 12 Week Lifestyle plan. Formalising the process of accountability and focus to create a program that you can STICK WITH, a program that you can FOLLOW easily and a program that will keep you ON TRACK!

With the festive season behind us, and routine of 2012 settling in - NOW is the time to act and focus on your health and lifestyle. By taking on the challenge for 2012 you will feel better, look better, sleep better and have more energy for LIFE!

It is a great time to launch into the program while ( in the southern hemisphere) we have great weather – summer is slipping away and temperatures are easing but we still have long days. By getting a kick start now you can ease into Winter with your routine and by the end of the 12 weeks you will have given your immunity a boost and feel confident to stay away form those nasty Winter bugs.

The program is also designed to celebrate successes and – review each week with either a mentor, within a group or on your own. The review process will keep you on track, and remind you of your achievements.

For those of you who need a little push or motivation this is the program for you! The journaling is designed to take less than 5 minutes a day and the planning about 10 minutes each week. I can guarantee that you will be more successful in reaching your goals by putting pen to paper – and being totally honest with yourself on a daily basis.

By completing the full 12 weeks and achieving your goals I promise you will feel fitter, stronger and less stressed.

SO, what are the details – Well I have a few options for you – but you are going to have to commit to a couple of group fitness sessions – whatever you choose is fine (boxing, zumba, circuits, running group etc..) and you must commit to completing your booklet!

Your investment options:

1. Purchase the 12 week booklet and go it alone ( with prompting weekly emails from me!) $ 14.99.

2. Purchase the 12 week booklet and join me for 2 group fitness sessions each week and I will personally review your weekly progress $135.00 exc cost of group fitness sessions which can then be paid casually, or $415.00 including 24 group fitness sessions.

3. Purchase the booklet. Have 1 x 1 hour GROUP PT session each week for 12 weeks. (group size 4 – 8). including the review of your weekly progress. $255.00

4. Purchase the booklet. Have 1×1 hour personal PT Sessions each week for 12 weeks, including the review of your weekly progress. $720.00.

NOTES:

GROUP FITNESS SESSIONS will NOT include the Active & Healthy Classes provided by Fe Taylor Fitness.

PRICES ABOVE VALID for the month of FEBRUARY 2012.

Holiday Workout

Fe Taylor — Tue, 13 Dec 2011 21:33:41 +0000

Going on holidays and away from your regular exercise routines, classes and workout buddies can throw you out of kilter and put your fitness training back a step. But with this quick workout, you only need a towel and you can do this practically anywhere!

Each of the following exercises should be performed for 60 seconds, and followed by a rest period of 20 seconds before moving onto the next exercise.

Go through the sequence twice for a total of 16 minutes.

Warm up for a few minutes with some cardio exercise such as: walking, running ( on the spot is fine), step ups onto a bench, star jumps, shadow box etc.

The Exercise Sequence is as follows and remember you are performing each exercise for 60 seconds. Most phones have a stop watch and there are various timer apps available.

1. PUSH UPS

2. Left leg LUNGES – left leg forward.

3. CRUNCHES / plank / hover

4. Right leg LUNGES – right leg forward

5. PUSH UPS

6. SQUATS.

Repeat the sequence with only the 20 second rest period to complete the 16 minute workout.

Ensure that you cool down, and importantly STRETCH!

NOTE:

1.If you have a stable bench close by you can replace 5 with tricep dips.

Christmas Calories

Fe Taylor — Tue, 13 Dec 2011 21:29:27 +0000

It is NO surprise that new year resolutions follow a few weeks of over indulging in rich Christmas Food, Egg Nog and Cocktails!

Reportedly in the US Nutrition Review , 51% of weigh gain happens in the six weeks between Thanks Giving Day and the New Year! Whilst we don’t celebrate Thanksgiving, we do seem to start our Work Christmas parties in November.

So rather than sharing a recipe in this edition of EAT, I thought I would share some tips instead.

TIp 1. We have heard it all before, but the benefit of drinking water ( or soda water is even better!) between our alcoholic beverages is my number 1 pic. It slows you down, keeps you hydrated which can assist in avoiding the morning after fuzz!

Tip 2. Daily food journalling at this time of year is a great way to keep accountable. When you have to add up all the nibbles and drinks that you have consumed, it tends to slow you down! Be honest. I promise you it will slow you down.

Tip 3. Weigh in once a week. Those of you who know me well and who have trained with me will know I do not advocate jumping on the scales too regularly. However,a weekly weigh in will help keep you on track.

Tip 4. Trade Chrissy drinks with your friends for a game of beach cricket, or something more active first. Reduce your "drinking time" and enjoy the fresh air and exercise first.

And I am going to add this one – not so much as a tip, but as advice passed onto me from my mother! Keep your hands full to stop you from picking at platters! Love it – Ladies, take a clutch instead of an over the shoulder bag, and hold onto it!

Enjoy your Chrissy Parties. Remember, everything in moderation!

Get ON YOUR BIKE!

Fe Taylor — Mon, 17 Oct 2011 06:58:38 +0000

I have a new bike. I love my old bike – it was a Mothers Day present when Jude was 11 mths old and he and I have shared wonderful rides from the baby seat – to accompanying him with his own bike, the first few wobbly rides with the training wheels off and now our 20km rides. But my new bike is bliss- fast, sleek and no basket on the front. Not a mummy bike but an exercise machine (how strange that that appeals to me …not). I will pick up the bike this week and I am like a koid waiting for Santa!

Recently I went riding with a couple of friends. I am lucky because one of them owns a bike shop – so we caught up, rode to a cafe by the ocean, had a juice, and rode back to the shop. I haven’t gone on a bike ride with grown ups – let alone friends for SO long! It was blissful!

With the emphasis on cities to improve bikeways (to cut down on traffic, carbon ommissions and obesity), I can not think of a better way to hang with friends than to get together and get on the bikes!

PS: check out www.StormCycles.com.au

A SPRING in your STEP!

Fe Taylor — Mon, 17 Oct 2011 06:50:33 +0000

The birds are singing, nesting and sometimes swooping (damn Magpies!), the sun is rising early, and of course nature is putting on a show as it bursts into flower and a season of growth.

This is the perfect time to find an activity to enjoy as we slide closer to the hot summer ahead.

It is wonderful to see so many people and families out and about early, and the chorus of "Good-morning’s" begin.

Think of Spring as a new beginning. Most shed their clutter and get into the spring cleaning – and the same should be said for your diet and exercise regime. A build up of comfort foods in the pantry should be outed and replaced by healthier options.

Get into the garden and plant some fantastic salad options such as lettuce, tomato’s, spinach, herbs and carrots!

Then make some plans for your exercise regime for the coming months. How much time can you set aside for your fitness? The Queensland Government Health Campaign says "FIND YOUR 30" – but it seems that many are struggling with finding those 30 minutes each day.

Mapping out the week ahead is the key and pencil in your plan with a couple of extra wet weather options so there are no excuses! It can be as easy as making a 30 minute playlist of your favourite tunes that will get you dancing – (and if you must, clean while you are dancing around!)

Now I can think of 500 things that you can do to fill a mere 30 minutes out of the 1440 minutes we get each day. However, it has to be something you like to do – something achievable and something that you can monitor. Be accountable to yourself, and get your heart rate up a little!

Whatever you choose, have fun, smile and enjoy the ongoing benefits of your daily routine.

WANT TO USE THIS IN YOUR E-ZINE OR WEBSITE?

You can as long as you include this complete blurb with it:
Acclaimed Personal Trainer and Wellbeing expert Fe Taylor provides free monthly articles, advice and recipes.

Jump into SPRING with these great deals

OFFER is Valid until 30th September and for the first 5 to sign up for each package.

1. Let’s get Personal!

12 Personal Training Sessions 1 on 1 with Fe to tailor your training session to reach YOUR goal. Includes your personal program and weekly monitoring.

VALUE $900. SUBSCRIBERS Price: $720.

2. The THREESOME!

12 Sessions for you and a friend. Having a training buddy and a Personal Trainer will keep you motivated – with a little friendly rivalry thrown in! This is what I call "healthy competition"!

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VALUE $450 pp. SUBSCRIBERS Price $300 pp.

Offer valid until October 31 2011.

There are only 5 of each package available.

Balsamic Roast Veggie Salad

Fe Taylor — Mon, 17 Oct 2011 06:40:51 +0000

This is one of my favourites!

Ingredients

12 new potatoes, halved
2 large red onions, each cut into 8 wedges
2 large yellow bell peppers, seeded and cubed
4 cloves garlic, peeled
1 eggplant, thickly sliced (optional)
1 teaspoon chopped fresh rosemary 2 teaspoons chopped fresh thyme
2 tablespoons olive oil
salt to taste
1 pint cherry tomatoes, halved
1/3 cup toasted pine nuts
1 bag baby spinach leaves
2 tablespoons balsamic vinegar

Directions

Preheat oven to 200 degrees C.

Line a baking sheet with aluminum foil.

Place potatoes into a microwave safe dish, and place into the microwave.

Cook on High until the potatoes are just tender, 3 to 4 minutes. Place the potatoes into a large bowl along with the onion, bell pepper, garlic, and eggplant.

Sprinkle with rosemary, thyme, and olive oil.

Toss to coat the vegetables with olive oil, then season with salt to taste.

Spread vegetables onto prepared baking sheet.

Roast the vegetables in the preheated oven until they begin to brown at the edges, about 35 minutes.

Stir in the cherry tomato halves, and continue cooking 15 minutes more.

Toss the roasted vegetables in a large bowl with the pine nuts, spinach, and balsamic vinegar.

Amount Per Serving Calories: 292 | Total Fat: 9.1g | Cholesterol: 0mg

SOURCE: allrecipes.com

Fe’s Veggie Fritatta

Fe Taylor — Sun, 02 Oct 2011 10:39:30 +0000

INGREDIENTS:

1. ALL your Favourite Veggies – about 3 cups either lightly steamed or roasted and chopped into bite size pieces.

2. 6 – 8 eggs beaten

3. 1 Tbs of Pesto

4. Sun Dried Tomatoes – about 6

5. Feta Cheese – chopped into small squares

6. Pecorino / Parmesan Cheese

METHOD:

1. Beat Eggs and add Pest – mix well

2. Place cooked veggies into a small non stick frying pan -heat on medium

3. Add egg mixture

4. Add Sun Dried Tomatoes and Feta decoratively to the pan

5. Add grated Pecorino / Parmesan Cheese

6. As the fritatta cooks, place the grill on low – medium heat.

7. Remove pan from stove, place under grill to brown the top.

8. Remove from grill. Cut into quarters and serve with a garden salad

Enjoy!