Weight loss story on Transformation Tuesday with Meg

I love receiving transformation submissions from my readers from all walks of life and varying ages. Here is the adorable Meg, she has said goodbye to 15kgs and has turned her health around. No longer is she eating take away or junk foods, she's now eating healthy and exercising 3-4 times per week.

Give Meg a virtual round of applause!!! You look great sweetie.

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

I am 15 years old, I have been large and over weight my whole life. My dads side of the family are large too and I didn't want to be known as a 'Thomas' so I decided a year ago to turn my health around.

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

I ate what ever I want. Junk food, lollies, sugar. I'd eat it when ever I wanted and portion to me didn't matter but now I see how bad that is for me and I try to eat as healthy as I can.

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

I play basketball at school

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

I love helping people. I love singing and acting. I strive to help as many people as I can in life

What was the catalyst that sparked your lifestyle change?

Feeling bigger than my friends for my whole life. Not being as fit

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

To lose about 13 more kilos. If that doesn't happen I just want to become overall more healthy

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

To never give up! My weight kept going up and down for that whole year making me want to give up but my biggest tip is to just keep going!

* * * 

If you would like to follow Meg, she can be found on Instagram @meg_thomas10. Keep up the amazing work, we are all here to cheer you along the way!

Much love and friendship,

xxDani 

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20130930

4 Rounds

8 Sumo deadlift high pull 75/55
12 wall ball throws 20/14
16 air squats

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Rocktober Challenge - 15 week Freeletics transformation challenge

Hello everyone! Ready for this months Rocktober fitness challenge? YOU ARE GOING TO LOVE THIS!!!

I just recently came across Freeletics (as most of you are aware, I don't have the flexibility to go to a gym with 4 kids under 8 years) so the beauty with these workouts is, the only equipment required is YOU!!!! 

Fitness Food And Style joins Freeletics

Workout wherever you are at home, at the office, park etc... How cool is that? That is why I had to share it with you. You have a choice of which program suits you. My husband Adrian is also joining me along with my brother Daniel and a few other friends. We are pumped!!!!

The first set of exercises are pretty intense!!! 5 rounds of burpees, squats and sit ups. You start with 50, 40, 30, 20 & then finish off with 10 reps. As fast and hard as you can.

Aphrodite is a cardio and strength based workout

Freeletics is all about perfecting your time with each workout. There are two types of training: Workouts and MAX. The exercises have to be completed in the exact same order and number as stated. You need to complete your workouts as fast as possible. 

These workouts are global. So many male and female "Free Athletes" across the globe wanting to reach a specific fitness goal. What I love the most about it, is WE are all connected and share the same goal orientated plan. 

So that's our plan this month to start our 15 week transformation. Will you join me?

If yes, please visit Freeletics.com register and buy your preferred workout guide. Have a look at some of these amazing transformations for some inspiration;

Arne: https://www.youtube.com/watch?v=zuhzWKbRq6s

Anja: https://www.youtube.com/watch?v=9zjrCwWGXlM

Maresa: https://www.youtube.com/watch?v=woQYTs7FA7M

Are you ready for your Freeletics transformation? Let the countdown begin.

Much love and friendship
xxDani

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20130927

15 dumbell hang squat clean
15 dumbell snatch
3 hand stand push up
12 dumbell hang squat clean

12 dumbell snatch

3 hand stand push up

9 dumbell hang squat clean

9 dumbell snatch

3 hand stand push up

6 dumbell hang squat clean

6 dumbell snatch

3 hand stand push up

3 dumbell hang squat clean

3 dumbell snatch

3 hand stand push up

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30 Day Paleo Challenge Begins October 8

30 Day Paleo Challenge begins October 8!

I'll be giving a nutrition session and handing out resources at Inferno Fitness in Brooks on Sunday, October 6 at 7:00 p.m. The session should only last an hour.

Please comment here or comment on the Facebook page if you're interested in the challenge and let me know if you'll make it to the nutrition session.

30 Day Paleo Challenge Facebook page: https://www.facebook.com/groups/thirtydaypaleochallenge/

Inferno Fitness Facebook page: https://www.facebook.com/groups/Infernofitness/

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20130926

9:30 a.m.

12 min AMRAP
Partner 1 holds a plank while partner 2 completes 1 round of:
3 toes-to-bar
6 medicine ball cleans 14#
9 jumping lunges

Partners switch back and forth for 12 minutes

Score is total number of rounds between two partners

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20130926

Deadlift 3-3-3-3-3, followed by

5min AMRAP: 8 push press, 8 weighted step-ups in the front rack position with the same bar (18"/20", 55#/75#)

Rest 1 min

5min AMRAP: 8 KB swing, 8 fronts with the KB (1pd/1.5pd)

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20130925

15 Thrusters
run 200 meters
10 thrusters
run 400 meters
5 thrusters
run 600 meters

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Rave Reviews on Fitness Food And Style

There's a bit going on here at Fitness Food And Style. So much so I want to share everything I have access to. That is why we have created "Rave Reviews" for all my FF&S readers. Interested?

Fitness Food & Style is giving you the chance to become part of our ‘Rave Review team’!

How does fitness, food and style related give aways sound? Ranging from fitness gear, popular kitchen appliances to stylish homewares. Well if you’re excited, we are TOTALLY EXCITED!! All you have to do to participate is subscribe to FF&S and enter your details on our reviews page, and we’ll add you to our ‘Rave Reviews’ list!

The Rave review form will give us the information we need relating to selected trials based on what you’re interested in and where you live. Even if you’re a single gal cooking for one or a yummy mummy cooking for 5, you get the drill!

How does it work?

As soon as you’ve signed up and we start getting our review requests, we will select the 5 most appropriate ‘Rave’ reviewers for each trial (randomly). If you’re selected then we will contact you and have the business send you their product directly. Once you have the product you have a week to play with it, use it, wash it, eat it….whatever!! Then you must come back to our review page and leave your review/comments. There is however a criteria. We will give you 3 points to cover, based on the company's request and each point must be reviewed by at least 2 sentences or more. All up we expect the process to take 4-5 weeks from beginning to end.

Here’s the catch...if you don’t come back and we have to chase you forever….. then you don’t get anymore freebies and lets face it we all LOVE freebies! So make sure, if you are lucky enough to be selected you do the ‘right thing’ and leave your review according to the timeframe.

So please click here and fill out your details with your preferred products to trial and keep, and submit your expression of interest TODAY!

Happy Thursday.

Much love and friendship,

xx Dani

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Workout Wednesday

Can I just tell you how sore I am? Muscle awareness BIG time. This Freelectics Aphrodite workout is totally cool. I am really enjoying it. So happy for those that have joined me, it's so cool having access to all your times and being able to connect with all the Free Athletes out in the world wide web.

For those that want to grab their free Aphrodite guide please register with Freeletics. Make sure you keep tagging your pictures to #ffs_fitness for our challenge this week.

Yoga tree pose wearing Electric Yoga top from Stylerunner and Onzie leggings

Today is a day of rest. So I got into my yoga gear (don't forget to include your ffs_friends 10% discount code when shopping with Onzie) and attempted a tree pose. I purposely do it over our pool to concentrate on my balance and to challenge me. I especially enjoy the look out as I try to get a little "me time" during the school holidays in Australia. 

I also announced our $100 Stylerunner gift box on Instagram today. So a huge congratulations to Robyn Sharpe for all your pictures and for participating in our #ffs_style challenge last week. Your gift pack will be coming your way and I look forward to seeing more of your pics in your Stylerunner gear!!!

Did you manage a work out or is it a rest day for you as well today?

Happy Wednesday! 

xxDani

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20130924: Killer Leg Couplet

9:30 a.m.

21-15-9
Front squat 95#/65#
Box jump 24"/20"

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Todays Workout - High Rep Heartache

100 Sandbag Back Squats, 100 Press/Push Ups, 100 Sandbag High Pulls, 100 Sandbag Push Press, 100 Sandbag Shoulder Cleans. Complete any way you can.

Record your time.

Train hard!

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20130924

4 Rounds for time:

21 sumo deadlift high pulls (#55/#75)
21 bar facing burpees

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Volunteer to WIN!

Here is your chance to win a six week session (2 classes per week) at Inferno Fitness!

Get involved with Brooks' first ever 1/2 Marathon by volunteering. Sign up by throwing your name into the box located at the gym to win!

Winners will be announced after the race.

http://bapshounddoghalf.com/

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Weight loss story on Transformation Tuesday with Levent Oeztuerk

Who tried our Freeletics workout yesterday? Did you love it? Well this Freeletics bizo is getting me super excited. Especially when I see transformations like this. Let me introduce you to Levent, he has struggled with obesity his entire life and got himself to a point where he was fit but still struggling to maintain his weight. Now he has found Freeletics and has a strong and fit physique and never turning back.

Levent's 15 week Freeletics transformation

How old are you and please can you share your health and fitness journey to date? 
25. I've been overweight all my life. Started Freeletics and lost a lot of weight and gained a good amount of muscle. I'm feeling better than ever! 

What types of foods did you used to eat as a kid and young adult? What's changed since then?
 Fast Food. A lot of greasy food with lots of carbs. 

Do you play any sports or what sports do you like watching? I love football. Used to play when I was a little kid. Now I'm doing Freeletics.
 What are your interests, passion and what makes you smile? Spending time with my new found freinds through Freeletics. Love their company. 

What was the catalyst that sparked your lifestyle change? I was sick of feeling unhealthy and seeing how I looked in the mirror. 

What are some of your dreams/goals you hope to achieve over the next 12 months? I want to get even better workout times. Build more muscle. 

What tips would you like to share with my readers about your transformation? Nothing good in life comes easy. Stick to a healthy diet and work out as often as possible. Just keep to it. Everybody who keeps pushing will have great results. No exeptions. Also, try Freeletics! See my 15 week transformation below.

Thank you so much Levent for sharing your new fit and healthy lifestyle with us and your YouTube video is totally inspiring. I can't wait to join the Freeletics team and show my before and after 15 week transformation video like you!!! Bring it on!!!

Stay fit and healthy!

xxDani 

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20130923

Heavy Front Squats
3-3-1-1-1

Partner WOD

100 FT Broad jump
while partner completes as many Kettlebell swings as possible
switch till each has completed 4 rounds

Then together complete 200 sit ups

Score is total of kettlebells and time at end of sit ups

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Insane in the Membrane

Mental Health Day: day that an employee takes off from work to relieve stress or renew vitality. 

Mental Health Day smoothie! 

Today I really, really, really  needed a mental health day - a day without priorities, a day without work, and a day without commitments. I 100% stuck to my mental health day plans - those being do nothing! Well, at least nothing stressful... 

Here's what I did do! 

1. I slept in until 10:30 (it was a-maz-ing)

2. I exceeded my post limit on Tumblr

3. I cleaned up my apartment (minimally...)

4. I grocery shopped - but not until the evening and I was completely relaxed and the crowds had dispersed

5. I started Insanity! 

I've started this once before and then pooped out about 3 days in. So, I already knew that it was hard. My weight-loss, healthy living idol, Sharee Hansen at www.funeralformyfat.tumblr.com did Insanity and it totally transformed her body!

I decided to go ahead and give it another honest to goodness try. So today I started Day 1! Until my next payday this is going to be only form of workout because I can't afford yoga classes with the current balance in my checking account. My ass was already grass after my warm-up so I was dreading the rest of it. Day 1 is just the fit test and don't think that because it's "just" the fit test it's going to be easy because it definitely wasn't! You're supposed to complete the fit test every two weeks to track your progress. So... here's today's results:

• Switch Kicks: 26
• Power Jacks: 18
• Power Knees: 40
• Power Jumps: 10
• Globe Jumps: 5
• Suicide Jumps: 5
• Push-Up Jacks: 5
• Low Plank Obliques: 10

Basically you're supposed to see how many of these exercises you can do in one minute. I did not last a whole minute for any of these, I barely even lasted 30 seconds to be honest. Regardless, I pressed on and finished the exercises. I'm definitely anticipating to get these numbers up! I'm also definitely anticipating a crazy hard workout tomorrow but I owe to my body to give this the best try I can! 

So, even with my booty kicking workout and leaving my house for the grocery store I managed to have a very successful mental health day (I even showered!). I hope you all had great weekends and a wonderful week ahead of you! 

Besos!

Annie xoxo

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Fat burning breakfasts!

Breakfast.. breaking the fast!

Alllrighty then! You do not HAVE to eat breakfast to burn fat/loose weight/become lean. For me breakfast is the sole reason I get out of bed, other than to flex in the mirror and eat quest bars.. ha! joking, but not really. 

I realize that not everyone is a savaging caveman in the morning, so If you are one of those people who cant stomach any food for a few hours after waking- then don’t force yourself to choke down food- just carry on living your life and wait till you feel ready- youve got to work with your body..

Whenever it is that you decide to have your first meal of the day there are a few things you should keep in mind that will set you up to become a fat burning machine.

Key things you want out of a kick ass breakfast:

1.  It should taste like magical rainbows & make you squeal with delight.

2.  It should be quick and easy (thats what she said..)

3. It should keep you feeling full for a long time.. (to stop you snacking/overeating later in the day)

To nail those points above you will want to make sure your breakfast is high in protein and low in simple carbohydrates (sugars). 

My fav breakfast! x2 poached eggs, mushrooms, spinach & avocado!

Increasing protein will keep you feeling full over a long period of time, and reducing simple carbohydrates (sugars) – will ensure you avoid a sugar crash that will leave you craving the sweet stuff around 10am.

Errrabody loves a grid- so lets grid this info!

WHAT TO AVOID

Any pre-packaged Cereal (These are all very high in processed sugar & wheat)

Toast- any variety, yes even wholemeal. Wheat acts like a simple sugar within the body.

Fruit Toast- Dried fruit has a high sugar concentration.

Bagels- Made from wheat

Croissants- Wheat

Pastries- Wheat

Fast Foods (especially deep fried)- Toxic stuff, lots of trans fats (avoiddd!)

Dried Fruit or Fruit Salad- Don't get me wrong, fruit is amazing and incredibly good for you, but it is important to know that fruits are carbohydrates, so add some protein to a fruit salad (perhaps Greek Yoghurt) and then you’re good to go! Berries are lower in sugar & higher in fiber then most fruits, so id choose those first (raspberries, strawberries, blueberries- buy frozen as they're cheaper).. I know, I am a tight ass too.

**If you are a coffee addict, my suggestion is to start cutting back on the sugars you put in your coffee. Start by slowly decreasing the quantity of sugar you put in the coffee each time you have one, you will find your taste buds will adjust. Long blacks are the winner for coffees.

WHAT TO CHOOSE! PICK MOI PICK MOI!

OATS:  They take a long time to digest & will keep you feeling full. Keep in mind that oats are a carbohydrate, so you really want to ADD in some protein to the oats. Plain Oats or unflavored quick oats- Add water or full cream milk. Carmen’s Original Oats- These oats are delicious and are low in sugar and preservatives compared to other brands. Homemade Bircher Muesli- Combine plain oats, nuts, seeds, Greek Yoghurt, coconut flakes and stevia (to taste)- leave in fridge over night. How to add protein to your oats: Stir through egg whites whilst cooking or stir through protein powder or add in some Greek Yoghurt. The brand Chobani has the highest protein content that i have found.

GREEK YOGHURT:   Unflavored Greek Yoghurt (The brand 'Chobani' has the highest protein content- thus will keep you feeling very full for a long time). Add berries, nuts, seeds and stevia to sweeten.

PROTEIN POWDER:  Protein Shakes- These are good if you are on the go in the morning. You can add in egg whites (yes raw..buy organic free range, you'll be fine) or greek yoghurt to thicken & berries/stevia to sweeten. Click here for my recommendation of protein to use.  Homemade Protein Pancakes are another good option. There are tonnes of recipes online. Just remember that cooking with protein powder can be a little tricky, so make sure there is a good ratio of flour to protein powder. This website is a gold mine for protein recipes and treats.

UP & GO DRINKS Ill be honest and say I haven’t looked at these, but if they are high in protein and low in sugar then they’d be a good option. Check the label- aim for under 4g of sugar per serve and above 10g of protein per serve.

EGGS Eggs are gods gift to man. Keep in mind the whites are mostly protein and the yolk is mostly fats (healthy fats though so dont stress!). Eggs: Fried, Scrambled, Poached, Baked, Raw (if you are a crazy mo fo) I usually go 1 whole egg and 2 whites for breakfast- just to jack up the protein. Home made Omelets (add cottage cheese, spinach, avocado, tomato, cheese, onion) Home made Frittata (using lots of vegetables & eggs) *Cottage Cheese is high in protein (check the label though, usually low fat options are low in protein and high in sugar- so go for full fat!)

The word you've all been waiting for..."Bacon" /Meats (Choose free range eggs & bacon/meats to gain better nutrients). Keep in mind that bacon is also high in fat, meaning that it is calorie dense, so try not to dance around naked and smother it all over yourself, go easy there tiger..

Left overs from dinner (think meat & veggies or stir-fry’s and soups… not pizza)

Preparation is key for breakfasts. Make sure you are prepared the night before to ensure you have the foods on hand and ready to go. Make some Bircher muesli or oats the night before and store in the fridge, make a big frittata for the week or whip up some eggs before work- I can cook and eat eggs in under 10 minutes.. but you know, Ive got egg skillz that have taken me years to acquire.. 

Tuna on a rice cake is amazeballs!

Before I jog on.. I leave you with another hot tip- in terms of quantity, you want to try and have a good palm sized portion of protein at every meal. Before eating any meal or snack ask yourself,  'Where is the protein?'

High protein snack ideas for you: Rice cakes or Celery/Carrot Sticks with cottage cheese/peanut butter, Raw Salmon & cottage cheese on a rice-cake, Hard Boiled eggs, Chobani Yoghurt, Quest Protein Bars (keep in mind they're high in carbohydrates too- these bars have less preservatives, no trans fats & are sweetened with stevia), Protein shakes or pancakes or treats, Meats (choose grass fed, off the bone varieties).

**Choose rice cakes that are 100% brown rice.

Prosciutto wrapped egg muffins.

Protein Lemon Slice

Check out my instagram @melvfitness for more high protein recipes and snack ideas.

So that’s it, pretty simple really.. a little less sugar, a little more protein.

Now on a more serious note, you should go and make this.. 

Enjoy!

Questions Comments?

Id love to hear from you,

melvfitness@live.com.au

Mel xx

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