summer approaches

As of today, there are only fifty-seven days remaining in 2014. Have you achieved, or have you made progress towards meeting any of the goals you set for yourself at the years beginning? If you have, a HUGE congratulations and keep it up! If not, why not? What’s left on your “to do” list?  What are your plans to reach them as we head into summer?

We are usually our own worst enemies when it comes to creating changes for ourselves. The start of each new year brings with it a renewed sense of optimism and endless new possibilities but as the year passes by, and this year’s certainly passed quickly, we can often lose focus of the objectives we set for ourselves. Self imposed mind games are a real trip when it comes to things like excuses or procrastination.

fitness day escapes!

MACKAY/WHITUNDAYS book at www.annpt.com

BRISBANE book at www.annpt.com

willpower?

Often you will hear people say “I don’t have the willpower to lose weight.” They talk about willpower as if it’s a personal trait that some are born with but not them - some people have it, they don’t, and it’s something that comes and goes of its own accord. It’s as if willpower is something magical - just wait for it to come and don’t bother with the planning, organising and practicing of habits that are needed in order to achieve change.

Willpower isn’t something you are born with or without, nor is it magical - it’s simply a skill. Self control, that can be learned. You’ve got to understand that your body is the way it is right now because that’s how it has adapted to the lifestyle you’re living. If you want to change your body, you’ve also got to change that lifestyle by finding more constructive ways to adapt to your circumstances. By thinking ahead, setting achievable targets and planning healthy eating and consistent exercise into your routine and lifestyle, your confidence in your ability to change will grow and grow.

"You won’t lose weight by exercising more if you’re ignoring nutrition. You won’t get fit by dieting if you’re skipping workouts. Everything works in unison."

swing - to save the children

25 days to go till the Stormchild faces a fear and .... throws herself off this bridge!!  

she still needs to raise enough though to be eligible, so please if you can, support/sponsor her for a great cause - 'save the children' fund.

head to her save the children page for further information or to leave a donation - all donations, big and small, are of course tax deductible.

deal of the year

exchange a $20 note, for this - 3 huge watermelons, 3 sweet pineapples, 6kgs oranges, 2kgs bananas, 1kg sweet potato, 2kg tomatoes = $19.65. loving it!
brisbane fruit shops rock!

get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief - and why exercise should be part of your stress management plan.

the first step

head to www.annpt.com/mystory

When you have weight to lose, it’s easy to come up with excuses rather than get yourself off the couch and into motion.
Taking the initial step of heading into a world of action is a pro active choice towards getting rid of the part of you that has become an expert in excuse making and procrastination. You are choosing instead to work towards a new, healthier you... what  a fantastic commitment!
It’s not always going to be easy - some days will bring about new challenges - but you KNOW you CAN conquer them. Have faith in yourself. Some days will be damn hard, others a breeze ... but each morning when you wake up remember your goals, then be proud of yourself and the journey you are taking towards them. As you start seeing results - you will become more confident with the choices you are making and be continually proud of yourself. Some thoughts ...

paleo brownies

Ingredients:
- 1/2 cup minus 1 tbs. coconut flour (use the "dip and sweep method" to measure or use a kitchen scale and measure 50 grams of the flour)
- 1/2 cup cocoa powder - substitute carob powder (this stuff) if there is a chocolate sensitivity
- 1/2 cup plus 2 tbs. butter, melted
- 3 eggs, at room temperature (egg substitutes will not work)
- 1/2 cup plus 2 Tbs. honey or maple syrup
- 1 tsp. vanilla extract, optional

time to lose the excess weight

Are you ready to become a new, healthier version of yourself? Fitter. Stronger. With more energy?!

61% of all adults are considered overweight or obese in Australia - the percentage rising rapidly. If that figure doesn’t scare you, it should. With a huge cost factor to the nation, obesity with its associated illnesses affects us all.

Returning to a healthy weight range isn’t easy, but accomplishing it is one of the most worthwhile things you can do for yourself.
The journey towards a transformed, fit body - through good nutrition, consistent exercise and a strong mindset is an amazing one - no matter what age or body shape you are.

introverts

This profound comic strip explains exactly why introverts behave the way they do.

blueberry banana chia smoothie

Known as “Mayan Mega Fuel”, chia seeds are one of the most nutrient-dense foods you can find. A three tablespoon serving has more than twice the iron as a cup of spinach, as much potassium as a banana, twice the fiber of a cup of oatmeal, and the antioxidants of a serving of blueberries. Double down on the potassium and antixodents by adding blueberries and banana to the mix.

Serves 1 | 235 calories per serving | Vegan, gluten-free

Ingredients
1 banana  | 1/2 cup blueberries | 2 tablespoons chia seeds | 1 cup unsweetened coconut beverage

obesity treatment - 1948!

Interesting to see we had a solid framework for healthy eating 60 years ago... where did it all go wrong? Takeaways and GMO's?!

Obesity Treatment Guidelines from 1948*

Foods to be avoided:
  • Bread • Cereals  • Potatoes
  • Foods containing sugar   • All sweets

Eat as much as you like of the following foods:
  • Meat, fish, birds  • Green vegetables  • Eggs • Cheese  • Fruit except bananas & grapes

*Taken from 'The Practice of Endocrinology' - Dr Raymond Greene

sweet potato smoothie

Sound odd? Wait till you try it before judging! A healthy alternative to an ice cream shake.
Sweet potatoes provide a satisfying sweetness but won’t spike your blood sugar like other types of potatoes. They’re also packed with nutrients, including vitamin A, vitamin C, potassium, iron, magnesium, and calcium. This version is satisfying, delicious, and provides an antioxidant and anti-inflammatory boost.

Ingredients

raw vegan walnut chocolate brownies

Who doesn't love chocolate? And who said awesome chocolate treats couldn't be part of a balanced and healthy lifestyle?

This brownie is a real treat, but the healthy, vegan gluten-free and refined sugar-free version of the traditional brownie we all know, is even better.

This version is easy to prepare if you've got a good high-speed blender at home, and it's a great option when you've got guests. I’ve made this recipe several times for my loved ones and in my cooking workshops, and it's always a success!

will I be FAT [again] tomorrow

Food addiction, food bingeing... food OBSESSION, bulimia, evidence hiding, food deprivation, (insert) diet magical drug of choice, calorie counting, constant weighing, pretense, excuses, procrastination, laziness, lifelessness, depression … I TOTALLY get it - been there done that .... ALL of it!
If you can relate… you are not alone.
Choosing to become responsible for my health and losing 55kgs was not an easy journey - the book shares the long, progressive path towards a more healthy life (which I am still on) - learning, growing, winning, failing - a rollercoaster ride of emotion for a complete transformation in far more many ways than simply the physical. And for those that used to read my column - it also shares many ways to introduce changes into your own life and some tidbits that may be useful for many, specially those just starting out on their journey, (and hopefully some motivation and inspiration for all within the front and back covers!  ) - head to www.annpt.com and click on 'books' and you can place your order.

peanut butter chocolate chip cookie bites

Ingredients:
1 1/4 cups canned* chickpeas, well-rinsed and patted dry with a paper towel
2 teaspoons vanilla extract
1/2 cup + 2 tablespoons (165 grams) natural peanut butter (Don't even try with regular peanut butter! They'll come out oily. You MUST use natural peanut butter)
1/4 cup (80 grams) honey (agave would be amazing too!)
1 teaspoon baking powder**
a pinch of salt if your peanut butter doesn’t have salt in it
1/2 cup (90 grams) chocolate chips
NO FLOUR, NO OIL, NO WHITE SUGAR

blueberry almond ginger smoothie

Grate up some ginger and take a smoothie to the next level. A ginger smoothie is creamy, yet zesty - always leaving you feeling refreshed. Ginger is a natural anti-inflammatory and has been shown to help with arthritis.

5 minutes, 1 serving, vegetarian, gluten-free

Ingredients
1/2 cup frozen blueberries
1 cup vanilla almond milk
2 TBS Greek yogurt
1 TSP fresh grated ginger
2 TBS raw honey
Ice cubes

just the beginning

Glorious weather, fabulous training, delicious food, inspiring talk, superb company = champion day!
Lighten the Load Fitness Escape at Cape Gloucester Resort up in the Whitsundays, Saturday 28th June 2014.

View all photos from the day...

flu shots

simple and pure!

6 kale leaves, half bunch parlsey, 1 cucumber, 4 celery ribs, 3 small apples, half lemon.
juice!

healthy chocolate balls

A tasty treat that's packed full of goodness!

What you’ll need
»    500g walnuts

»    2 heaped tbsp cacao or cocoa powder

»    ½ tsp cinnamon powder

»    ¼ tsp salt

»    20 pitted fresh dates

»    1 orange (zest and juice)
»    1 tsp vanilla extract or ½ tsp of paste
»    3 tbsp Healthy Chef Protein (organic chocolate + maca or chocolate WPI)
»    2 cups coconut, flaked for rolling