Fortune favours the brave

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Fortune favours the brave. How true!!! Rainy season...Near flood situation....Water-logging for half a day in many parts of the campus. But come to Health and Fitness (NSO) program at IIT Kharagpur where students brave all odds to assemble at 5:40 AM in the morning at Jnan Ghosh stadium every WED and SAT for field exercise. You will be taken for a surprise. Not a single session has been lost so far.

Today, the ground condition was not good. We limited group exercise accordingly. The rest of it were advised to be taken up at individual level. A snapshop of today's work out is presented here.

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August 31 day water challenge and my squat results

Another challenge is here!!!

31 day water challenge - Fitness Food And Style 

Click here for your printable version

Please print out and have it handy on your fridge, at the office, inside your pantry door, inspiration board etc… so you can keep accountable as I know, I have been hopeless with my water intake over the winter months here in Australia.

The other challenge I thought we could set ourselves is a couple of personal ones. As you all know I have my BIG Ride To Conquer Cancer event coming up in Brisbane, so I will share my “bike ride” fitness regime that a High Performance Athlete Trainer created for me. 

My other goal is to get more upper body strength. So I will be trying to do a variety of push ups, pull type exercises and planks. For more information on the various challenges, click on the links or go to my challenges tab and choose what you would like to do here. Whatever you choose, please take a before and after picture so you can see your progress. 

July results – no added sugar and 50 squats challenge

My results for our July no added sugar and 50 squats every second day aren’t jaw dropping by any means but I just wanted to show you how a month of at least squatting can improve your tush a little. Excuse the 2nd underwear picture but it was the only time I could get my little one to take a picture and I couldn't find my swimmers which is why I wanted to do a real comparison for those that wanted the same bottoms, light or time of day. Sometimes these things are not possible in my day, so please forgive me.

Fitness Food And Style 31 day squat challenge - results 

It’s not a huge difference (as you know, I am no fitness model. I am just a regular Mum of 4 kids trying to fit in fitness at any opportunity I can). I missed a few days of squats due to being fatigued with my cycling training and I have also been pretty hopeless with my no added sugar meals. So those 2 combinations, if they are not working in conjunction with one another won’t improve our body shape.

Work in progress is all I can say.

Please list your 2 goals for our August challenge and ensure you subscribe to my blog so you don’t miss a post this month.

Much love and friendship,

Dani

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20130731

2 Rounds

10 kb swing
20 thrusters 65/95
40 push ups
60 lunges
run 400 meters

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20130730

21-18-15-12-9-6-3

Front squats (heavy)
T2B

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Weight loss story on Transformation Tuesday with Robert Durbin

You know that saying, age is nothing but a number. This next story will blow your mind. He is one very inspirational man. He is living proof that you can start to live a healthy lifestyle no matter what your age.

Amazing Robert Durbin 64 with a six pack

How old are you and please can you share your health and fitness journey to date? 


I’m 64 years young. Back in 1987 I had a fall and broke both my ankles, which put me in a wheelchair and then through a series of operations they told me I would be in a wheel chair by the time I was 57. I was already over weight at 208lbs with bad lungs from smoking, My youngest daughter and boyfriend got me interested in body building and I decided to do that.  So I joined the Y with braces on and workout boots. Boy wasn’t I the talk of the gym. I almost quit because I gained 6 more pounds. As soon as I started seeing changes, whilst having a couple of set backs with tumors in my left ear, I quit smoking in 2003. I really started feeling good and have been ever since. With help from family and good friends I hope to compete in body over 60 years of age and I have started body weight and bar exercise. Just keeps getting better 



What types of foods did you used to eat as a kid and young adult? What's changed since then? 


As a kid I ate country style every thing cooked in lard or bacon grease and same as my adulthood, I just ate more of it. Since body building the hardest part of eating was smaller portions, now for me I have the perfect diet. 



Do you play any sports or what sports do you like watching? 


I don’t play sports but enjoy pro football and college basketball. I love doing Cross fit and watching the cross fit games. 



What are your interests, passion and what makes you smile?

Exercise of any kind and hearing people admiring me for what I’ve done so far. 



What was the catalyst that sparked your lifestyle change? 


LIFE!!!!

What are some of your dreams/goals you hope to achieve over the next 12 months? 


To complete in NPC body building masters. Go to NYC and train with Barstarzz and to go to California. To train with Frank Medrano he is the best.  



What tips would you like to share with my readers about your transformation? 


To get in the gym it’s not to late I’m 64 years young and doing it 

~ ~ ~ ~ ~ ~ ~ ~ ~

To follow Robert's journey please connect with him on his Facebook and Instagram pages. If you too would like to appear on my #transformationtuesday posts simply click here.

Much love & friendship,
Dani

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20130729

Amrap 15 min:

20 Deadlifts 95/135
10 box jump 20/24
5 bar facing burpees

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Who loves Gluten free products?

Well today is your lucky day! My wonderful friends from Wellaby's are giving away a pack of;

- Cracked Black Pepper Lentil Chips
- Kalamata Olive Hummus Chips (pssst! my favourite)
- Classic Cheese Cheese Ups
- Feta, Oregano & Olive Oil Crackers
- Pamesan and Sun Dried Tomato Crackers
- Classic Cheese Crackers and
- Grated Parmesan Mini Crackers

Wheeeeeeesh!!!! Total Prize Pack Value $28.43 and all you have to do is visit Wellaby's, like their Facebook page and leave a comment below and tell me, what is your favourite dip that you would love to dip your Wellaby crackers into?

Ours was pretty simple, we just sliced opened an avocado and the chips were gone!

Wellaby's hummus kalamata olives chips

The kids love these in their lunch boxes and their afternoon snacks after school. I sometimes have a packet stashed in the car for my emergency snacking with some laughing cow cheese. It's all about being prepared and not snacking on unhealthy foods. We love their variety.

Wellaby's is all about Living Well & Tasting Great and you know I am ALL about that. All their products are baked and not fried (which is fab, I hate that greasy taste in your mouth), have no gluten, wheat, nuts, GMO or MSG and contain no trans fats. They are also rich in calcium and high in protein.

So next time you are at the health food section in your local supermarket, grab yourself some. Alternatively leave me a comment below for your chance to win your variety box of Wellaby's chips and crackers!*

*Visit Wellaby's, like their Facebook page and leave your favourite dip recipe in the comments below. Winner announced 12th August 2013. Australian residents only. 

Don't forget to like their Facebook page for any other specials and offers.

Happy Monday everyone!
XxDani

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Cookies and Cream - healthy style

Cookies and cream. When I was younger I used to love dipping my cookies in full cream milk. You know the days when the milkman would leave milk on your doorstep and you saw that cream ontop! Oh how those days have changed. 

Now it's these beauties with almond milk. I just had to reminisce after making a huge batch for the kids lunches this week.

LSAnzac cookies

LSAnzac biscuits

Ingredients
3 cups rolled oats
1 cup desiccated coconut
1 cup LSA mix (linseed, sunflower, almond meal)
5tbs macadamia oil
4 tbs honey (or maple syrup, agave etc...)
2tsp vanilla extract
1ts chia seeds
2tbs water

Method
Place all the dry ingredients in a blender

Whizz in your blender until combined

Add the oil, honey and vanilla. Gradually add the water which will combine the mixture.

Roll and flatten your cookies. Bake until golden brown in a 150-170C oven. Depending on the size of the balls you roll and flatten, this mixture makes approx. 35 cookies.

Real ingredients

What are some traditional meals you've grown up with and now have put a healthy spin on it?

Happy Sunday!
XxDani

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Begins At Home

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It rained heavily yesterday. Many of us got drenched on our way during lunch break. This is quite welcome in larger interest as monsoon is deficient in this area as per The Telegraph report. One image from that report is placed here. We are in the zone marked red with 20-60% deficit in monsoon. Therefore, rain is welcome! But this makes us weary of the possibility of wash-out of field exercise this morning.

Accordingly, a mail was dropped inbox of all of us yesterday evening.

If it rains when we all take field in the morning i.e. 5:40 AM, then the field exercise will not take place on that particular day. You are advised to continue with your self-effort to remain fit and strong as you do for other days i.e SUN-TUE and THU-FRI. Further, if such wash-out due to rain occurs, you are advised to put extra effort in additional work which are small sized and team based as mentioned in previous notice.

However, the time window we had for field exercise this morning was rain-free. It started to drizzle when we were done with. We were worried as there was convocation marathon scheduled in the morning. But it was only a drizzle and we are sure that that it can no way dampen the spirit!

Endnote: Not only charity, discipline too begins at home. We were strict on ourselves today as regard to late-coming habit which may find its way in a small fraction of us. This is what we committed to ourselves as per the previous post and all stood by the same today. We shall surely improve on this count too because we can! A glimpse of today's work out is presented below.

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10 tips for a Lean Life.

1.     Get Lean by ditching soft drink for drink high quality H2O! 

        I literally have water bottles everywhere, beside my bed, in the car at work, in my hand bag, in the shower.. haha ok, well maybe not the shower but pretty much everywhere. Water is good shit. It helps us in digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Many people have asked me ‘How much water should I drink per day?”, well i've read many articles on this. Paul Chek recommends that you have half your body weight in ounces of water per day.. but meh, just drink water nothing else, many people don't realize how many calories they are drinking. A Big M has almost 14 teaspoons of sugar in it. Try to make water your drink of choice, drink when you are thirsty, and try to make yourself drink a little more then you usually do (especially if its hot, or your are exercising a lot). Grab yourself a bottle and try to sip on it throughout the day. Or set yourself a challenge, I sometimes fill my drink bottle up before my drive to work- its my mission to finish it before I step out of the car.

Did you know 4g of sugar  is equivalent to 1 teaspoon!

2. Get lean by incorporating protein at every meal. 

        Protein is your friend when it comes to fat loss and muscle preservation.  Getting woman to eat more protein is HARD, and many of them are resistant to doing it- you mean I should swap a muffin for steak?  .. well maybe not a steak, but things like eggs,  nuts, cottage cheese and greek yoghurt make for a high protein and delicious snack. All of my meals consist of a good palm size portion of protein. If you are a bit of a whiz in the kitchen you can try experimenting by baking with protein powder. Check out this website for some cracking ideas http://www.proteinpow.com

Beating egg whites to add to greek yoghurt!

3. Get lean by knowing about the food you are eating.

         People who are lean have a really clear idea of which foods are mostly carbs, proteins and fats. You’ll usually find that they have a pretty clear understanding of what each of those components do within the body and eat them according to their environmental demands. When teaching my 9-year-old cousin about foods I explained that:

• Protein is anything that has eyes, or comes from something that has eyes and it makes you strong. 
• Fats are good for your brain and will help you to solve problems and remember things at school. 
• Carbohydrates come from trees or underground and give you lots of energy so you should have them when you run around lots during the day.

4. Get lean by listen to your body and finding a solution to what it is trying to tell you. 

       Many people are not in tune with what their body is trying to tell them. If you bloat after a meal, if you get an itchy mouth, dry, eyes, brake out in a rash or have gas- that is your body trying to tell you something! Take the time to listen to what your body is trying to tell you, if you are tired after work and your head is aching, don’t force yourself to go to the gym- go and have a nap. Find a solution to what your body is trying to tell you, not a band aid. What do I mean by that? Well, if you have heartburn and you are taking antacids every night, you are putting a band aid over the problem, you are not fixing it. 

5.    Get lean by looking in the toilet.

      ...Say what now? Yep, you read that correctly. I can stress the importance of good digestion in fat loss and body composition. If your pee is fluro, you might need to drink some more water. If you are clogged up or you are flowing like a Niagara Falls, there is something going on inside you that may need some attention. Paul Chek has a little diagram called the ‘Poopie Line Up’, take a look at this article for more info. But you should be aiming to make some quality police men every day. http://holisticwellnessnetwork.com/content/poopie-police

6.     Get lean by doing weight bearing exercises. 

        This doesn't mean you have to go bench-pressing the bench press (although, that would be awesome). Lifting weights can take a number of different forms, this can be body weight exercises or using equipment like a TRX, Medicine Balls or a ViPR. If you want to start lifting weight but have no idea where to begin, I suggest a personal trainer (wink wink, I totes know a good one) or trying a Bodypump class at the gym would be a nice introduction. Lifting weights has many benefits that are not only aesthetic. Lifting helps to increase bone density, builds muscle, helps to stabilize joints, learning body awareness, becoming more coordinated and improving range of motion. Not to mention you can carry stuff without looking like a weak princess, 'Thanks mate but ill carry my own suitcase.' Lifting weights has made the difference to my body composition, if you want that 'toned' look (like i know you do) get off the treadmill & start lifting weights. Weights are your golden ticket to a bangin bod.

 

Clearly hard at work here.

7. Get lean by moving. 

          Movement is the key to longevity, this doesn’t mean you have to run a marathon everyday, but you need to stand up and move. I always suggest you find something you love, as you will be far more likely to continue to do it if you enjoy it. Walk the dog, play with your kids, kick the football. A friend of mine who is almost a qualified physiotherapist once told me “All I know from my own experience and almost everything I have ever been taught is that exercise is almost the ultimate cure all. Whether it is for CVD prevention, Diabetes, OA, injury rehab, even mental illness treatment usually recommends some sort of exercise. The body was made to move!" I could agree more.

8. Get lean by setting goals & celebrating the small things.

             I constantly have new goals and challenges. This week I will be in bed by 9.30 every night, this week I will train three times before work, this week ill drink more water. Every week I come up with something new. It keeps me motivated and allows me to celebrate the small things. I remember when I first did a bicep track in a bodypump class with 5kg on each end- I was stoked, don’t think I stopped talking about it for a week, in fact im still kinda proud of it, that class is hard.

9.    Get lean by tossing the scales & getting more sleep.

                Scales shmales, you're wasting your time. Check out my previous post.
  Sleep is crucial to fat loss. When you sleep it gives your body time to repair and recuperate. Many people underestimate the importance of sleep in their fat loss journeys, keeping your stress levels low and getting good amounts of sleep will ensure you keep your cortisol levels down and avoid storing excess fat. 

10. Get lean by preparing meals and making time to eat. 

            No, this doesn’t mean plastic containers full of chicken and broccoli. This means cooking a little extra at dinner to have for lunch the next day, it means carrying nuts in your handbag, having veggies cut up in the fridge, having fruit in the crisper, having eggs boiled and ready to eat. It means thinking about dinner before you get so hungry you could drive your car into the front of McDonalds and dive into the fries warmer. I know you are busy, but make time to eat, sit down, eat slowly, taste everything and enjoy your food.

Eggporn

I hope this has helps you to make some small changes on the way to becoming a lean machine.

Mel xx

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