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  • F.I.T Goolwa - Beer and Beef Casserole
    of physical activity during pregnancy 3 FOODS YOU THINK WOULD BE HEALTHY Short n sharp workouts for overall wellbeing Beer and Beef Casserole Posted July 30 2012 Photography by John Paul Urizar Start stewing A great winter warmer is here Ingredients serves 4 2 tablespoons olive oil 750g gravy beef trimmed cut into 3cm cubes 1 medium leek trimmed halved washed sliced 2 garlic cloves crushed 4 middle bacon rashers trimmed chopped 200g cup mushrooms sliced 2 tablespoons plain flour 2 large desiree potatoes peeled chopped 2 dried bay leaves 4 sprigs fresh thyme 375ml bottle lager beer 1 1 2 cups beef stock Sliced crusty bread to serve Method Preheat oven to 180 C 160 C fan forced Heat half the oil in a heavy based flameproof casserole dish over medium high heat Cook beef in batches for 5 minutes or until browned Transfer to a bowl Heat remaining oil in dish Add leek garlic bacon and mushrooms Cook stirring for 5 minutes or until onion has softened Return beef to dish Add flour Cook stirring for 1 minute Add potato bay leaves and thyme Stir in beer and stock Cover dish Bring to the boil Transfer to oven

    Original URL path: http://www.fitgoolwa.com.au/blog/beer-and-beef-casserole/ (2016-04-29)
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  • F.I.T Goolwa - 3 FOODS YOU THINK WOULD BE HEALTHY!.
    FOODS YOU THINK WOULD BE HEALTHY Posted July 23 2012 1 Foods that say they re gluten free They may be but this is only important to people with gluten allergies and it does not mean the food doesn t have sugar and fat It s become a buzz word that people associate with healthy but it means nothing more than there is no gluten in the food ALWAYS read the sugar and fat content 2 Frozen yogurt People go to the frozen yogurt places and fill up their cups thinking it s somehow healthier than ice cream but it s not Some may be lower in fat but it has the same amount of sugar and sometimes more Yes it may be fruit flavoured but all the good stauff like fibre etc has been taken out Its like eating stawberry jam and thinking its healthy 3 Vitamin water A frustrating beverage because the label makes you think you re doing something good for your body when in fact if you take a close look at the label there are about 13 grams of sugar and a list of almost unreadable ingredients If you look even closer that bottle is

    Original URL path: http://www.fitgoolwa.com.au/blog/3-foods-you-think-would-be-healthy./ (2016-04-29)
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  • F.I.T Goolwa - Short’n’sharp workouts for overall wellbeing
    BE HEALTHY Short n sharp workouts for overall wellbeing Posted May 18 2012 Short n sharp workouts for overall wellbeing A recent study has supported the theory that shorter exercise sessions that result in the same calorie burn as longer sessions i e more intense sessions may be better for overall health Using data collected from 1 841 adults researchers from Queen s University in Ontario found that individuals who

    Original URL path: http://www.fitgoolwa.com.au/blog/shortnsharp-workouts-for-overall-wellbeing/ (2016-04-29)
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  • F.I.T Goolwa - What was your New Year’s Resolution? Did you keep it?
    energy Ease in every day activities Improved mood INCREASED ENERGY During colder months motivation drops It s dark when we wake up and dark when we get home from work When it s colder it s harder to motivate ourselves to go outside go for a run go to the gym etc Exercise helps increase delivery of oxygen and nutrients to your tissues improving the ability to produce more energy the chemical adenosine triphospate In a research study conducted at the University of Georgia they found that sedentary otherwise healthy adults who engaged in 20 minutes of low to moderate aerobic exercise three days a week for six consecutive weeks reported feeling less fatigued and more energized Not only does exercise increase energy during the day it can also improve sleep so people can wake up refreshed and sustain energy levels throughout the day Reference Exercise as a cure for Fatigue and to boost energy levels Marion Webb is the managing editor for the American Council on Exercise EASE IN EVERY DAY ACTIVITIES Feeling stiff tying your shoe Need a cart to carry your groceries to the car Out of breath walking up one flight of stairs Research shows that as much as half the functional decline between the ages of 30 and 70 is due not to aging itself but to an inactive way of life Functional or weight bearing exercises strengthen muscles and bones to prevent functional decline and improve current functional ability In most cases results can be felt quite quickly Incorporating programs such as BODYPUMP BODYVIVE CXWORX and BODYBALANCE can increase lean muscle mass improve bone density maintain and gain functional strength and make carrying load easier Not only does exercise improve cardiovascular health and muscular strength but it improves flexibility coordination and mental capacity If

    Original URL path: http://www.fitgoolwa.com.au/blog/what-was-your-new-years-resolution-did-you-keep-it/ (2016-04-29)
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  • F.I.T Goolwa - Why you SUCK at motivation and sticking to a fitness program?
    a bag of Doritos popcorn Skittles Fail I should eat better eat less clean up my diet is a useless phrase that will result in no positive action So stop saying SHOULD Instead put systems and practices in place that remove any thought or action from your decision process until you ve heard hey have you lost weight and you look great Once momentum is on your side nothing can stop you If you are reading this right now and thinking I should start eating better tomorrow I will slap you in the mouth Not tomorrow Not tonight Now I can see that donut in your mouth you know RIGHT NOW Build a system that removes emotion from the equation Anybody who says they cannot find 30 45 minutes a day is full of crap Your workout might have to be early in the morning in the afternoon during your lunch break or at night after the kids have gone to bed but I guarantee if you do a TRUE evaluation of where you re spending your time you can find 30 45 minutes That might mean one less episode of each night on Netflix Or it might mean during every comercial break you have to do five pushup three pullups and ten squats Even if it s spread out during the day it is better than nothing Okay so we know you HAVE time but it s still tough for you to get yourself off your butt and into workout mode right Which means we need to remove the yes no option from your brain Instead of focusing on the misery of the workout until you start to see progress put your focus on building good habits not accepting ANY excuse and just doing it Here s some suggestions These are my suggestions Start small Commit to five minutes of exercise a day Five minutes of push ups pull ups and or squats That s it No matter what happens every day you need to do 5 minutes of exercise You ll quickly learn that getting started is the hardest part once you finish your five minutes it ll be easy to keep going Work out in the morning Sleep with your running shoes next to your bed and in your workout clothes When you wake up there is NO thought involved You are going for a run yoga to the gym and that s that If you wait until the afternoon life is bound to get in the way and excuses are easier to sink in Flip it Right now the pain associated with working out and the benefit of sitting on your couch is what keeps you sedentary Make a mental shift focus on how GOOD a workout can make you feel and how painful SKIPPING a workout can be How can skipping a workout be painful you re wondering Have an accountability system Tell your friends that you are going to get in shape start a

    Original URL path: http://www.fitgoolwa.com.au/blog/why-you-suck-at-motivation-and-sticking-to-a-fitness-program/ (2016-04-29)
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  • F.I.T Goolwa - SQUATS technique
    do properly unless you actually know what you re doing Let s take a look at why this exercise is so great and then how to perform it properly for maximum results and minimal chance of injury Squats for the win Squats work practically every single muscle in your body Okay that s an exaggeration but it s not far from the truth If you re looking to burn fat you want to do exercises that trigger as much of your body as possible so it s all getting worked and exercised On the other side of the coin if you re looking to build muscle your legs and back can put on the most muscle in the shortest amount of time If you are serious about getting in shape and losing weight or if you re a beanpole and looking to gain muscle you absolutely need to include squats in your routine Squats for Newbies Before we start loading you up with tons of weight make sure you can do regular body weight squats The staff can show you how to do them successfully A few tips to remember Squat down until your thighs are at least parallel to the floor If you don t go down that far you re cheating yourself and doing a fake squat If you go way down and you ll feel it in every muscle in your legs but you must control your back posture This will give you a really strong core along with strong legs and a strong back Try not to extend your knees past your toes If you re doing the squats right you should be sitting back with your buttock out and back straight Don t arch your back The best way to make sure this doesn t

    Original URL path: http://www.fitgoolwa.com.au/blog/squats-technique/ (2016-04-29)
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  • F.I.T Goolwa - Cardio V Weights
    FOODS YOU THINK WOULD BE HEALTHY Short n sharp workouts for overall wellbeing Cardio V Weights Posted March 7 2012 As we have all learned and I have written about in the past that cardio is not the fix all solution when it comes to body compositional changes anymore New times have rolled in and we have tons of research studies proving that weight lifting is far more superior for

    Original URL path: http://www.fitgoolwa.com.au/blog/cardio-v-weights/ (2016-04-29)
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  • F.I.T Goolwa - MYTHS no 2.
    from going a few hours without food Or even a full day without food Or a week without food for that matter People seem to believe they will suffer severe hunger and mental impairment from not eating every so often Consider for a second the evolutionary consequences for survival if this was true Given that regular periods of fasting even famine was a natural part of our past do you think we d be here today if we were unable to function when obtaining food was most critical I have seen healthy young males bodybuilders nonetheless complain of lethargy and mental haze if they didn t get to eat for a few hours It s completely absurd But I digress Maintaining blood sugar is of very high priority and we have developed efficient pathways that will make it happen even under extreme conditions If you were to fast for 23 hrs and then go for a 90 min run at 70 75 VO2max your blood sugar after the run would be identical to the same run performed in the fed state It would take no less than three days or 84 hours of fasting to reach blood sugar levels low enough to affect your mental state and this is temporary as your brain adapts to the use of ketones During 48 hours of fasting or severe calorie deprivation blood sugar is maintained within a normal range no measure of cognitive performance is negatively affected For more on blood sugar read my review of Eat Stop Eat Expanded Edition which includes a relevant excerpt Also keep in mind that the above cited studies are all performed under conditions that are much more extreme than the fasting protocol I or Brad Pilon recommends What about blood sugar and hunger Blood sugar is

    Original URL path: http://www.fitgoolwa.com.au/blog/myths-no-2./ (2016-04-29)
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