20130131

Warm-up: wheel barrows (forward and backwards), bear crawls, bridge pose, partner shoulder mobility with dowel

Skill: proper overhead position, kick-ups, handstand holds

WOD: 

For time:

10 HSPUs
20 squats, 10 HSPUs
30 sit-ups, 20 squats, 10 HSPUs
40 burpees, 30 sit-ups, 20 squats, 10 HSPUs
30 sit-ups, 20 squats, 10 HSPUs
20 squats, 10 HSPUs
10 HSPUs

Nice work on the flip side today guys and gals!

You have read this article burpees / HSPUs / sit-ups / squats with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/20130131.html. Thanks!

Day 1 - no added sugar challenge

No added sugar challenge 1st-14th February 2013

If I told you I was a bit nervous would you believe me?

I have seriously let my guard down with a serious chocolate addiction. You know that Cadbury Marvellous Creations one with the jelly popping candy beanies? Yes. Smashed the entire block last night! Like, seriously!!! I have a problem. 

I had a reader post a private message on Facebook yesterday asking how she could curb her binge eating as she typically eats healthy food. Well. That was like a letter to me, written by me! I was always like this as a child and it creeps up from time to time in my adult life now. I keep eating something if it tastes good and feet so sick afterwards from over eating. Why do I did this? I have no idea??? 

That's all about to change now.....especially that I am re-reading Sarah Wilsons I QUIT SUGAR book which I purchased last year but really didn't prepare my mind to get rid of sugar completely out of my diet. 

Okay now that I have confessed to you all. What are some of your dark sugary secrets? List them below so we can help each other combat them. I know that I am never asking my husband again to buy me chocolate EVER! Well for 14 days that is....no seriously I need to remove myself from this as I am an all or nothing kinda chick!!! Best not go there and then temptation won't rear it's ugly head.

Planking challenge

Here are my results for last months planking challenge. 31 days of incorporating 3 sets of 1 minute planks in conjunction with my normal 1 1/2hrs of resistance and interval training per week and eating clean 80-90%!

Planking challenge #planksjan2013

Meal Planner

Here is an idea of what our weekly meal planner looks like. I will get a bit more professional and update this in a funky table so it's easier for you to read. 

Friday 1st Feb

Breakfast

1 Apple (grated) and cinnamon porridge

Snack

2tbs Hummus with 2-3 vegetables

Lunch 

Smoked salmon wrap with spinach, capers and tomatoes

Snack

Yogurt with 2 serves of fruit (3-4 strawberries, 1/2 apple, 1 pear)

Dinner

Chicken (baked) rissoles with green steamed vegetables

Ingredients:

Chicken mince
1 grated carrot
1tbs feta cubes
1 garlic minced
1 egg
chopped fresh herbs (parsley and coriander)
*Moroccan spices
S&P

*use whatever seasoning you prefer

Method:

Mix all these ingredients together and if you find the mix too sticky add either cooked quinoa, flaked oats or breadcrumbs and make into burger shapes. Refrigerate and place on non stick paper on baking tray and bake until cooked. Alternatively you may shallow fry them in olive oil or a non stick pan.

Saturday 2nd Feb

Breakfast

Scrambled eggs (2 eggs or 4 egg whites) with spinach, tomato and spring onions

Snack

180 Nutrition protein shake

Lunch 

Tuna vegetable salad

Snack

1 apple with 1.5tsp peanut butter & sprinkled cinnamon 

Dinner

Beef quinoa soup with vegetables

Sunday 3rd Feb

Breakfast

Pear and cinnamon porridge

Snack

2 hard boiled eggs with vegetable sticks

Lunch

Chicken wrap with feta, tomato, cucumber and spinach 

Snack

Tzatziki dip (yogurt, cucumber, lemon juice & garlic) with vegetable sticks and crackers

Dinner

Chicken tenderloins with cauliflower, broccoli and beans

Monday 4th Feb

Breakfast

Waffles with ricotta and blueberries

Snack

Vegetable/fruit juice (cucumber, mint & apple)

Lunch 

Vegetable frittata 

Snack

Fruit smoothie with 2 serves of fruit

Dinner

Vegetable and beef stir fry with 

Tuesday 5th Feb

Breakfast

Quinoa with 1 serve of blueberries

Snack

1 apple and handful of almonds

Lunch 

Vegetable beef muffins

Snack

Protein smoothie

Dinner

Turkey quinoa burgers served with salad

Wednesday 6th Feb

Breakfast

Poached eggs with smoked salmon and asparagus 

Snack

Vegetable sticks with hummus dipping sauce

Lunch 

Salad in a wholemeal wrap

Snack

3 serves of fruit and handful (5-6) of walnuts

Dinner

Flat head fish grilled with salad

Thursday 7th Feb

Breakfast

Organic corn flakes with almond milk and 1 banana

Snack

Hard boiled eggs x2 with sugar snap peas and cucumber

Lunch 

4 beans salad mix

Snack

watermelon with ricotta cheese

Dinner

BBQ meat platter with grilled vegetables and salad

Friday 8th Feb

Breakfast

Mini corn pancakes with yogurt and cucumbers

Snack

180 Nutrition protein drink with 5 strawberries

Lunch 

Omelette vegetable pizza

Snack

yogurt with a sprinkle of toasted muesli AKA granola

Dinner

Home made pizza's with vegetable and meat toppings

I am really getting into Sarah Wilson's I QUIT SUGAR ebook I am learning a lot about what all this added sugar is doing to our bodies. So for your copy simply click on the link and grab yourself a copy for some inspiration and awesome recipe ideas.

Please leave a comment below and share how you survived Day 1 of our no added sugar challenge. I'll be posting daily so add your new comments there. 

Xx Dani

You have read this article #planksjan2013 / i quit sugar / no added sugar / planks challenge / sugar free challenge with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/day-1-no-added-sugar-challenge.html. Thanks!

UNIT Division and Notice

Here is an update on happenings! All concerned are excited about relaunch of Health and Fitness (NSO). The physical training instructors from Technology Students Gymkhana will be there in field to assist students. Institute faculty, training personnel from Gymkhana, NCC - together the students are expected to get the best service possible.

The Unit Division has been done. The image files of Unit Division (only roll no.) are pasted below. The PDF of same can be downloaded from here (Link). Both roll no. and name for each Unit are sent to all students by institute ERP mail service. The following notice is circulated yesterday.
---------------------------------------------------------------------------------------

-: NOTICE :-

To : All students who appear in ERP under EAA program ‘Health and Fitness’ and ‘Yoga’

                                              (Please check ERP to avoid confusion, if any)

Please report according to following.

Date : February 02, 2013, Saturday

Time : Morning 5:55 AM

                        (Roll call at 6:00 AM)

Venue : TATA Steel Sports ground

Subsequent reporting as per instruction given on ground and ERP mail.

Please wear P.T. shoes and clothes suitable for light physical training and short-duration field games.

Please check ERP mail on 1^stFeb., 2013, Friday to know your Unit, Group and assemble in field in respective places.

Please visit http://healthandfitnessiitkgp.blogspot.in for more and please go through orientation slides already sent by ERP mail; the updated version will be sent again on 1^st Feb., 2013 by ERP mail.

----------------------------------------------------------------------------------------

You have read this article Health and Fitness / IIT Kharagpur / Notice / NSO / Unit Division with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/unit-division-and-notice.html. Thanks!

Attention all current class participants: Deadline to sign up for next session is Tuesday, February 5. To reserve your spot, you must be paid in full by this date or your spot is for sale. Please email Cindy (cindy.jensen@ymail.com) to reserve your spot.

See Schedule for next session's schedule.

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20130130

Warm-up: Running drills, shoulder mobility (internal & external rotation, corkscrews)

Skill: Pull up:

• Dead hang with hands forward, chest up, shoulders back
• Strict
• Band-assisted
• Jumping
• Kipping

WOD: 15 nminute "Cindy" - 5 pull ups, 10 push ups, 15 air squats. Modify pull ups and push ups as needed; full depth on air squat.

You have read this article air squats / Cindy / pull ups / push ups with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/20130130.html. Thanks!

20130129

Warm-up: Burgener warm-up, explosive hip drills (jump from kneeling into squat/then try same with dowel on your back, laying down on back then snapping hips open to bridge pose)

Skill: hang power clean, power clean from the floor

WOD: "The Chief" - 5 cycles of: 3 min AMRAP 3 power cleans (95#/135#), 6 push ups, 9 air squats, rest one minute between cycles

You have read this article air squats / hang power clean / hip drills / Power clean / push ups with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/20130129.html. Thanks!

Fairy tale holiday ends

Well today is officially the last day of the school holidays. We have had such a fun time together as a family of 6! From surfing to bike riding, bush walking, scooter riding you name it!

Noah starts Grade 2 tomorrow, Oscar starts Prep on Thursday and Mietta has a 2hr session at a 3yo Early Learning Centre on Friday, so baby Zali and I get to enjoy some 1-on-1 time.

How are you?

Excited about our no added sugar challenge or what???? I'm super pumped and so excited by all your responses. I'm overloaded by so many questions over in Facebook and Instagram land so I hope to answer all your questions here or my fellow readers can assist me as well. Particularly those that did the challenge with me last year.

In fact there is a sensational book out by Sarah Wilson I QUIT SUGAR. I am desperately trying to give up sugar but sometimes the white devil gets the better of me. I turn to this book for inspiration so if you need some then I highly recommend you click here and grab yourself a copy if you too need some guidance on what to substitute over the 14 days and preferably FOREVS!!!!!! 

So which team will you join? 

In the meantime while you have a think, here's a great supportive chocolate cake from the one and only Teresa Cutter. This will fall in the category of the sugar babes if you are craving something sweet *remember only a slice not the entire cake :-) as fruits of life are omitting the extra natural sweeteners eg: honey, maple syrup etc...

Clean eating chocolate cake

Ingredients 

-2 whole oranges

-Your preferred natural sweetener measurement (eg 3/4 cup honey, agave or maple syrup) 

-6 organic free range eggs

-pinch of sea salt

-4 cups ground walnuts (400 g ) or almonds

-3/4  cup good quality dark cocoa powder

-1 teaspoon cinnamon

-1 teaspoon vanilla bean paste or extract

Method;

1⃣ Steam the oranges until soft

2⃣ Once cool chop entire oranges including the skin. Place oranges with honey, salt, vanilla into a food processor

3⃣ Add eggs, keep blending

4⃣ Pour mixture into a bowl and simply fold other ingredients walnuts (or almonds) cocoa and cinnamon. 

5⃣ Spoon into a baking tin (line it with greaseproof paper) 

6⃣ Bake in a 170C degree oven until cooked through (approx. ­60 minutes) 

This is such a lovely and moist cake (The healthy chef AKA Teresa Cutter does it again). To ensure its cooked properly, test with a skewer. Completely cool the cake before serving into small pieces. Serves 10-12

We had ours with a dollop of organic thickened cream (I had mine with ricotta cheese) and fresh blueberries. For a super indulgent treat, drizzle some dark chocolate ganache after the 14 day challenge of course!!! 

Planks challenge

Our planks pictures have been sensational once again. So many pictures that I keep posting daily of the many inspirational people on Instagram. 180 Nutrition have been kind enough to sponsor my #planksjan2013 challenge as we all are planking for 31 days over January 3x1 minutes. I will be announcing the 4 random winners (2 male and 2 female plankers!) Monday 4th February. So stay tuned and keep tagging your pictures. 

Here are just a few of the plank stars I've posted for those that don't have Facebook, Instagram or Twitter;

Planks challenge

Here are our planks for the past 2 weeks!!! I am proud to announce that I officially can hold a plank 3 x 1 minutes!!! Woo Hoo!!! 

Planks challenge

Some fun down in Lorne and at home....

#planksjan2013 challenge

More pool fun and even a plank at my hairdressers!!!! 

31 day planks challenge

Okay heading to bed to sort out these little people bright and early in the morning. Thanks for stopping by and any questions about our challenge starting on Friday, ask away!!!!

Xx Dani

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20130128

Warmup: Practice double-unders; wall ball ladder; 6th round - wall ball burpees

Skill: Sumo Deadlift High Pulls

WOD#1:
10 minute partner AMRAP:
 - Partner 1: 10 burpees
 - Partner 2: as many SDLHPs as possible as partner does burpees
 - Switch after every10 burpees
Score is total number of SDLHPs

WOD#2: Group Karen (150 wallballs / 9 participants)

You have read this article burpees / SDLHP / Sumo Deadlift High Pull / wall ball burpees / wall balls with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/20130128.html. Thanks!

Nomination Form

[Notice and welcome message can be found here (Link1). Hints on how to motivate oneself for physical exercise is posted here (Link2). The field assembly pattern, structure of unit and group are shown with schematic diagram here (Link3).]

All registered students of this program are welcome to self-nominate for Group Leader (GL) or Deputy Group Leader (DGL) positions by filling-up this form. Each group will be of size 30 or 33. Each Unit will have 3 Groups A, B and C. There are 9 Groups and total 840 students.

There will be regular field activity, intra-unit (among groups) and inter-unit competitions and in addition, promotional activities on healthy lifestyle. GL and DGLs are to play lead role in organizing and motivating group members. They will also help in attendance-taking, field demonstration. A desire to serve and leading by example is what we are looking for among the qualities of GL and DGL. DGL should be prepared to take the role of GL if situation demands that.

Please click the "Nomination Form for GL, DGL" link below which will lead you to the form. Note that, only registered students to this program "Health and Fitness (NSO), IIT Kharagpur" i.e. 607 'Health and Fitness' and 233 'Yoga' registered students of ERP, are eligible to fill-up this form. 'Yoga' activity is merged with 'Health and Fitness' from February, 2013.

Nomination Form for GL, DGL

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I QUIT SUGAR ebook 50% discount offer!!!

When I saw this come into my inbox I immediately thought of you!!!

This weekend the lovely Sarah Wilson who is the author of I QUIT SUGAR is offering 50% off her ebook which is AMAZING!!!!

I QUIT SUGAR special offer this Australia Day long weekend 

In fact perfect for all of us doing the no added sugar challenge next month!!! I even have a copy!!!

Go check it out as it may give you ideas on how to curb your sweet tooth cravings throughout our challenge or FOREVER. I think Sarah is amazing as she has totally eliminated sugar from her diet. She is my inspiration!!!

Here is what we had for breakfast this morning:

NO ADDED SUGAR PANCAKES ;-)

No added sugar pancakes

I simply mixed wholemeal flour with 2 eggs, whisked in buttermilk (or mix yogurt with milk) add some vanilla essence and any other spices you like. I made this batter a lot thicker to my typical traditional pancakes AKA crepes so you just add as milk to make the right consistency you like.

Blueberry pancakes with no added sugar

I then sprinkle blueberries and leave others plain for kids to add yogurts, walnuts, honey or whatever is a semi healthy optional topping.....

I QUIT SUGAR EBOOK

Just a reminder, I'll be posting my daily food journal over the 14 day challenge to give you some other inspiration and ideas. Otherwise grab yourself a copy of I QUIT SUGAR as I find it extremely useful and get so many ideas from her recipe book. It's amazing!!!! Especially with the 50% offer this weekend. Ends Tuesday 29th February.

Have a sensational weekend (HAPPY AUSTRALIA DAY to all my Australian friends) and don't forget to register for our NO ADDED SUGAR challenge  (simply subscribe to my blog) that starts next Friday 1st February and ends on Valentines Day 14th February.

 Xx Dani

You have read this article blueberry pancakes / i quit sugar / no added sugar challenge / pancakes / recipes / sugar free challenge / sugar free pancakes with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/i-quit-sugar-ebook-50-discount-offer.html. Thanks!

Field Assembly

[Notice and welcome message can be found here (Link1). Hints on how to motivate oneself for physical exercise is posted here (Link2).]

In this post, schematic of tentative field assembly of 840 students is presented. Please click on the image itself to have a larger and sharper view of it.

You have read this article Assembly / fitness / health / IIT Kharagpur / NSO with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/field-assembly.html. Thanks!

Motivation

[Notice and welcome message can be found in previous post (Link).]

The literature available abundantly in public domain / online, unambiguously talks about well-being associated with physical exercise. The following lists a few of them. Let us motivate ourselves and get started, if not done that yet.

Benefit of exercise:

•        Improved cardio-respiratory function

•        More efficient metabolism

•        Improved body composition

•        Improved immune function and wellness over life span

•        Increased energy and stamina, endurance, strength

•        Improved sleep

•        Vigor for tasks of daily living

•        Decreased risk of injury

•        Improved self image

Long term effects:

•        Increased cognitive functioning – alertness, learning, memory and ability to manage stress

•        Risk of heart disease and heart attack significantly reduced

•        Decreased body fat

•        Reduced risk of colon cancer and other forms of cancer

•        Insulin sensitivity remains constant or improves, helping to prevent Type-2 diabetes

•        Reduced risk of low-back pain, injuries, osteoporosis

•        Lower resting blood pressure, reduced platelet stickiness which is a factor of coronary heart disease

•        Higher level of good cholesterol (HDL) and lower level of bad cholesterol (LDL)

We should be careful about mental road-blocks which may try to deceive us in our journey towards health and fitness. Few of these, as given in the literature, are given below. We shall overcome them by motivating each other.

•        “I don’t have time.”

•        “I’m too tired.”

•        “I don’t like to sweat.”

•        “I don’t know what to do specifically.”

•        “I don’t want to.”

•        “I’m afraid I’ll hurt myself.”

•        “It’s boring.”

•        “I can’t stay motivated.”

•        “It is not important.”

•        “I cannot wake up early in the morning.”

You have read this article fitness / health / IIT Kharagpur / motivation / NSO / Roadblock with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/motivation.html. Thanks!

No added sugar challenge 1st - 14th February

Here it is. Another challenge coming up next month.

Sugar free challenge 2013

Are you in??? If so please ensure you subscribe to my blog (add your email address in the top right side bar box) to register for this challenge and never miss a blog post!


It's back!!!! The sugar free challenge we all did last year was such a success, simply follow the guidelines we did last year. Any questions you may have please list them under the CHALLENGES tab or on my posts here over the 14 days.


Rules

The rules of this challenge are simple. It's based on a honesty system, so if you cheat you are only doing it to yourself. Also be kind to yourself if you have never done this before. If you slip up, simply get back on track and eliminate the sugar for the remaining challenge. We are all here supporting one another either via Instagram, Twitter or Facebook. So we are only a key stroke away!!! 

We will have 2 teams:

Fruits of life 

We are not to have any foods that have added sugar of any kind. This also includes the added natural sugars eg: honey, maple syrup etc.... If it has added sugar of any kind, we won't be eating it. This also applies to any and ALL artificial sweeteners. Excludes protein powders as majority of them have artificial sweeteners or stevia etc...

Sugar-less babes 

You are allowed to have the natural sugars eg: honey, maple syrup, stevia (and those of you that REALLY need 1 tsp sugar in your coffee or whatever) this is only allowed once a day. Can you imagine if you had a coffee, then a smoothie, plus fruit and other foods that have natural sugars etc.... you really wouldn't be doing a sugar free challenge then would you?

Both teams are allowed:

• 3 servings of fruit per day*
• Ensure you have a smoothie per day to combat our cravings and also to keep our energy levels up!

*Fruit serve examples: 1 banana, 1 apple, 1/2 cup of berries etc...

NB: For those that wish to eliminate fruit as it does contain plenty of natural sugars, we need to acknowledge it is also a part of our healthy eating plan. This is your choice. Fruits of life team only avoid dried fruits.

I think it is also important for us to have a smoothie per day to curb any sugar withdrawal symptoms so please share your most favourite ones. When you have your smoothie per day, don't forget to count this as part of your 3 serves of fruit per day!

Here's a fave green smoothie of mine:

Yogurt or milk with 180 Nutrition coconut protein powder

1tsp chia seeds 

1 cup of spinach 

1 banana

1/2 cup fresh or frozen berries

This smoothie would count as 2 serves of fruit for the day, therefore I am allowed 1 more piece of fruit. Get what I mean?

Our main goal is to GIVE UP the added sugars in the ingredient list. So don't worry about the % of sugar found per grams in the label, rather check in the ingredients that there has been NO ADDED SUGAR! This includes your tomato sauce AKA ketchup! It also includes the like of your dried cranberries as they are loaded with sugar!!!! 

Handy tips

1). Remove any food items you may have around your house that contain sugar. I typically put sugary foods in a box hidden so I avoid any temptation ;-) 

2). Be prepared with food. Always prepare or carry relatively healthy snacks and ensure you eat before you go out anywhere. 

3). Try to eat as clean as you can

4). Eat at least 5 meals per day eg: bfast, snack, lunch, snack & dinner

5). For support post your comments here on the blog, FB, Instagram or Twitter so we can help one another

6). Get out and exercise. If you're feeling stressed or craving sugar do some star jumps, resistance training, cardio, go for a run! WHATEVER you like/enjoy doing as long as you don't put that chocolate bar in your mouth :-)

7). Let's share some of our handy tips to prepare for our 2 week sugar free challenge. Please list them below

8). It would also be worth while to measure yourself eg: hips, waist and those of you that have a muffin top ;) this is around your belly button. This will be more powerful than the number you weigh on your scales but feel free to stat those down as well. It's amazing how many cm's & inches are lost in 2 weeks. You will be amazed!!! 

9). This can be a 14 day challenge or an entire February challenge, the choice is yours!

Meal Planner Calendar 

Many have asked about meal planners and what types of foods you should be eating. I will endeavour to do a planner before our challenge commences. This will just give you some ideas on what foods I eat and you feel free to tailor your own for the 2 week challenge. I will be posting the food I eat over the 14 days so stop by for some inspiration. 

In closing, just a reminder you need to subscribe to my blog (place your email address in the top right side box) to register for this challenge and never miss a blog post!

I QUIT SUGAR

For those needing inspiration with recipes go check out I QUIT SUGAR by Sarah Wilson. It's a fabulous reference as she has completely cut out sugar in her diet, COMPLETELY!!!! 

Sugar free challenge

Let the games begin.....on Friday the 1st of February 2013. 

Xx Dani

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Todays Workout: Simple But Deadly

Todays workout is straightforward (so yes, you can try it) but can be as tough as you want it to be.

5 Pull Ups
10 Sandbag Thrusters

Complete as many rounds as you can in 15 minutes.

Men aim for a 35kg sandbag; women aim for 20kg.

Record your score. Click here for technique pointers

Train hard!

Get the book on Amazon

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Welcome!

[NOTICE: All 'Health & Fitness' and Yoga' enrolled students of IIT Kharagpur are to report at Tata Steel Sports ground of IIT Kharagpur on Februray 02, 2013, Saturday at 5:30 A.M.]

 

Welcome to Health and Fitness (NSO) web space of Indian Institute of Technology (IIT), Kharagpur! Health and Fitness (NSO) is an official Extra Academic Activity of IIT Kharagpur. The aim here is to inculcate and promote healthy lifestyle through structured program. It includes weekly training work-outs and awareness drive through workshop, rally and publications in different media.

We are happy to launch this blog on auspicious birthday of Subhash Chandra Bose who stands tall before the youth of this country and is idolized by patriot India.

To quote President of India from his 20th January, 2013 speech, "This great son of India's life was a story of sacrifice and service. The motto of Netaji Subhas Chandra Bose was 'seva' and 'tyag' (service and sacrifice). In many centuries, we may not have someone like him."

In this very district where IIT Kharagpur is situated, on Dec. 21, 1929, addressing a huge youth rally Subhas Chandra said, "I want a society and a state which will not only remove all the needs of the Indian people but serve as a model to the world at large. The new society will have to be built on the basis of equality. The caste system will have to be blown away. The woman will have to be freed from all shackles and endowed with rights and responsibilities equal to man. The inequalities of wealth will have to be swept away, and everyone irrespective of creed, caste or colour will have to be given equal opportunities for education and self-realisation."

We remember him today and rededicate ourselves to build a stronger nation by building a stronger youth force; youth who not only feel the issues nation faces and plans solutions but also are physically strong enough to execute the action-plan on ground and take the solution to masses.

Acknowledgement: Our sincere thanks to Commanding Officer of N.C.C. Air Wing, Wing Commander Trilok Bandhu Gupta and his team for their unqualified support to this program which they treat as a part of their commitment to serve the nation.

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Todays Workout: Sandbag Strength Training

5 Heavy Sandbag Bear Hug Squats
5 Heavy Sandbag Overhead Press
20m Load Carry with a Heavy Sandbag

Rest for 2-4 minutes and repeat for a total of 5 rounds.

Men aim for a 50kg sandbag; women aim for a 30kg sandbag.

Record your max weight.

Train hard!

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Plank challenge #planksjan2013

WOWZA!!!!

That's all I can say!!!

Check out these amazing people and all their creative planks and just getting involved in this months plank challenge!! I LOVE IT!!!!

Plank challenge 

Plank challenge

You guys rock!!!

Here have been my planks these past 2 weeks! Please note to take care at all times when planking. As you may know me by now I am a bit of a dare devil so I like to keep you entertained. I typically don't complete all my planks on some of the tricky environments below....

Week 1

Week 2

Day 13 and 14

180 Nutrition

I have to make a SPECIAL mention to my lovely sponsors 180 Nutrition for awarding our top 4 plankers this month. I will be announcing the 2 males and 2 females early in February for their starter pack protein powders. Check out the link for more info on their wonderful products! All natural goodness.

So keep tagging those pictures for your chance to win!!!

Keep on planking my beautiful friends!

Xx Dani

You have read this article #planksjan2013 / 180 Nutrition / competition / planks challenge / prizes with the title January 2013. You can bookmark this page URL http://jrhehjg.blogspot.com/2013/01/plank-challenge-planksjan2013.html. Thanks!

Todays Sandbag Fitness Workout

Another deceptively simple workout today.

100 Skips
20 Press Ups
5 Heavy Sandbag Bear Hug Squats

Complete 5 rounds as quickly as possible.

Men aim for a 50kg sandbag; women aim for 30kg.

Record your time.

Train hard!

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Happy New Year!!! Bring on 2013!!!

Happy New Year everyone!! It’s been a while and I have missed you so much. How are you??? How did you spend New Years Eve?

We were with friends down the coast and took this pic on our way there. Jumping in the air welcoming the New Year!

Happy New Year 2013 from Fitness Food And Style

We have been on holidays down at our beach house in Lorne, which has been great family time. Adrian hasn’t had a long break like this all year so the kids are loving spending their days bike riding, surfing, playing beach cricket, swimming, scooter riding and exploring with their Dad.

Our holiday snaps thus far....

Summer holidays

We have been eating relatively healthy although we have fallen in some bad habits. Treating ourselves with ice-cream’s (I should have packed my icy pole moulds) and potato chips! All these indulgences add up when you have them daily or every second day but hey! we eat well throughout the entire year so once in a while we find it’s okay to splurge on some junk! How do you go when you go away on holidays? Do you find you drop the ball sometimes or do you remain diligent at all times?

Here are some breakfast samples of the “healthier” food we have been eating;


Muesli with fresh fruit and natural yogurt

Muesli with fruit

Pear and mango porridge

Pear and mango porridge

I typically grab a can of pears and make my pear porridge recipe with milk and oats on a stove top or microwave. However I had very ripe pears so I ended up slicing them all in the mix and cooked them up with some water and majority milk. No sugar required as these pears were super sweet!!!! 


No added sugar waffles

Waffles no added sugar

With my waffle mix it is pretty much the carbon copy of my crepe/pancake mix I just make sure the batter is a bit thicker for the waffle machine. The kids go crazy as we all share the waffles on the plate/board and place whatever toppings on there eg: natural yogurt, fruit, maple syrup or honey etc....

We have been walking everyday to the beach which is a lovely 700 meters beside the Erskine River and just outfront the Mantra Resort. Lorne is such a beautiful place and we are truly blessed to have this beach house at this time. I have also managed to run to the pier and back with no stitch! YAY!!!

Lorne run from Erskine River to the Pier

The #planksjan2013 challenge has been going off on Instagram. There are over 300 photos tagged in 13 days!!! How have you been going with the challenge? I have increased my time from 30secs to 40secs planks but some people have been doing a minimum of 60 secs and some up to 4 minutes!!! They rock! They are inspiring me to double my plank time so I too can achieve a 2 or 3 minute plank by the end of the month!!

I will post more plank info in my next post, for now I wanted to say how much I missed you and to say a quick hello from our holidays!

Have a great week until we meet again, when we are back from our holidays!!!

Xx Dani

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