Pilates Fundamentals Routine

pilates workouts May 31, 2020
 

This Pilates Fundamentals is designed to build your body up to to progress into the more advance exercises to come. 

This routine is a great way to warm your body up, mobilise your joints before training or add into your workout routine for a little extra conditioning at the end. You are going to work muscle you never knew you had that will improve your posture and leave you feeling amazing! 

The workout goes as follows if you want to follow along for reps: 

 

 

 

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Pilates Flow

pilates workouts May 27, 2020

Move with greater ease by working your mobility. This flow is designed to release tension, mobilise your spine and hips, stretch deep into hips, neck and shoulders. It will leave you feeling AMAZING!

Watch the workout here

10 x Cat Cow
8 x Thread the Needle each
Hold ALL Stretches for 45 sec
- Balance?
Prone Decompression Series:
Elbows Together, "W", "I" x 10 sec each x 3
45 sec - Child's Pose into
45 sec - Lat Stretches each
10 x Dart
8 x Roll Down Prep
8 x Spine Stretch
8 x Roll Downs
8 x Rolling Ball
8 x Spine Twist (each)
8 x Rollovers
20 x Single Leg Stretch
20 x Straight Leg Stretch
20 x Criss-Cross + 10 x Leg Lifts (each)
10 x Pilates Balls
Hip Mobility:
20 x Knee sways
20 x "Z" Sits
Glute Stretch 45 sec each
Pigeon - Optional Bind
10 x Pike Calf Raises
10 x Pike Twists
6 x Mermaids + 6 x Back Extension
10 x Rocker
45 sec Neck and Shoulder Stretches
 
 
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Lemony Tahini Dressing

food prep recipes May 18, 2020

This fabulous dressing is so versatile you can use it as a marinade too. My favourite way is over roasted cauliflower in a nourish bowl or as a salad dressing. 

Makes about 1/2 cup

Method 

  • juice of 1/2 lemon
  • 1 tsp lemon zest 
  • 3 Tbsp hulled tahini 
  • 1 tsp raw honey 
  • a pinch of chilli flakes
  • 1/2 tsp ground cumin
  • 1/2 garlic clove, crushed 
  • pink rock salt & pepper to taste
  • 3 Tbsp filtered water

Instructions 

Place all ingredients in a mixing bowl and whisk to combine. 

Serve straight away or store in the fridge for upto 5 days. 

 

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Miso & Ginger Roasted Pumpkin Soup

This fragrant and lightly spicy soup is rich in beta-carotene, vital for vision and healthy skin.

Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy, vibrant and happy; good gut health is known to be linked to our overall mental and physical wellness.
 
This soup is as nourishing as it is delicious! Let the soup season begin! 

Makes about 4 large serves. 

Ingredients:

  • 1 whole butternut pumpkin
  • 1 tablespoon extra virgin olive oil
  • 1 small onion or 3 x spring onion, chopped 
  • 3-4 carrots, chopped
  • 3 celery stalks, finely chopped
  • 2-inches fresh ginger, peeled and finely chopped
  • 3 garlic cloves, minced
  • 1 teaspoon turmeric
  • 1 teaspoon chili powder
  • 1/4 teaspoon cayenne (optional)
  • 2 tablespoons miso paste
  • 1L vegetable broth
  • 1-2 cups water

Method:

Preheat the oven to 220°C then line a baking...

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Optimal Brain Function Bliss Balls

We are more likely to make poor quality food choices around 3pm! Snack time. The next most common time to make poor food choices is after dinner.

So instead of snacks potentially taking away from you having a healthy body and a healthy mindset, it's worth having snack prepared!

This chewy, nutty snack is an excellent source of the monounsaturated fats and omega-3 fatty acids that have the anti-inflammatory properties so necessary for a healthy heart and optimal brain function. A fantastic source of vitamin E and zinc, beneficial for skin and the immune system.

Ingredients 

  • 2 cups raw walnuts, halves and pieces
  • 1 cup sunflower seeds
  • 1 cup desiccated coconut
  • 2/3 cup cocoa or cacao powder
  • 8 Medjool dates, pitted and coarsely chopped
  • 2 tablespoons water
  • pinch of salt

Method

Combine all ingredients in a food processor and process until the mixture forms a dough. Add a little extra water if needed to ensure it is well combined. Roll mixture into balls and store in fridge or...

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Ride Daylesford

adventure Apr 27, 2020

Starting in Daylesford, over 2,000 cyclists ride together through the beautiful countryside of Hepburn, Macedon Ranges and Mount Alexander Shires raising funds for Breast Cancer

The ride passes the towns of Kyneton, Malmsbury, Elphinston, Faraday, Taradale, Harcourt, Walmer, Maldon, Newstead, Franklinford, and Hepburn Springs before returning to Daylesford. This ride is so beautiful and such a great way to experience this piece of the world. Be warned the hills are tough but the environment is friendly and no competitive at all.

My client and dear friend Anu actually twisted my arm to join her on this ride, it was something fun to work towards and train for and we got a weekend getaway out of it!

My training coming into the event was little, I did a 25km ride once a week and a bigger ride building to 50km on Sundays combined with my regular strength and conditioning 3 x per week. Anu’s training was very much similar.

We raised $500 for the cause, cycled 63km and had a great...

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Mexican Dinner Bowls

food prep recipes Apr 27, 2020

This is one of my favourite dinner meals! It’s so quick and easy to bulk up your other halfs dinner. Example, I use a double serve microwave rice. I eat 100g and give he gets 150g or you can make extra for your lunch the next day or have 2 x smaller extra meals as food prep.

Ingredients
300g tofu (you can use chicken) diced into 1 cm squares
1 red onion diced (1/4 for the guacamole)
1 red capcicum diced 1 cm squares
handful cherry tomatoes sliced into quarters
1/2 mexican spice mix sachet (I look for a brand that has less than 10g of sugar per 100g on the back)
2 Tbsp olive oil

Guacamole
2 avocado
1/4 red onion diced from above
1 tbsp lime juice
handful of coriander chopped
salt & pepper to taste

To serve
Brown Rice (I usually use microwaved if finishing work late)
Baby spinach or Salad Mix

Method

  1. In a large frying pan heat olive oil then add diced onions and cook for 1-2 minutes. Add tofu and cook until slightly golden, then add capsicum.
  2. Sprinkle Mexican spice mix all over the mixture...
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Christmas Gingerbread Cookies GF DF & SF

food prep recipes Apr 27, 2020

Christmas is here! To me it’s a time to say thank you to all the people who make your day a little brighter. It really is one of the only traditions left in our culture so I like to keep the magic alive a little bit and get into the spirit of Christmas. I usually bake some “healthy” cookies for my staff members and clients to take into work. If it brings smiles, it’s worth taking the time. Obviously working within the health and fitness industry I encourage healthier alternatives to sugar, gluten and butter so I have recreated the recipe to support our goals yet still have fun (this is exclusive to the buttons but no one is judging here).

Enjoy!

Much love, Emma xx

Ingredients

  • ½ cup gluten free oat flour 
  • 2/3 cup rice flour
  • cup buckwheat flour
  • 2 tablespoons cornmeal
  • 2 teaspoons ground cinnamon
  • 2 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ¼...
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Just Like Grandma’s Chicken Soup

food prep recipes Apr 27, 2020

This chicken soup if perfect for when you or your loved ones are feeling under the weather. All those bits of carrot, celery, and onion found in this chicken soup are a great source of vitamins C and K, as well as other antioxidants and minerals.

“Not only does this help build a healthy immune system to fight off viruses, it also helps your body recover from illness more quickly,”

Cooking is love made visible

Ingredients

  • 1 whole raw chicken (use free range or organic)
  • 1 large onion – chopped
  • 5 carrots – thinly slices
  • 3 celery stalks – thinly sliced
  • 4 garlic cloves – minced
  • 2 tsp basil
  • 2 tsp thyme
  • 2 tsp parsley (could skip this but not the others)
  • 2 tsp salt
  • 1 tsp ground black pepper
  • 1 liter of chicken broth, low salt
  • 4 cups of water

Instructions

  • Add whole raw chicken to crock pot (in the morning).
  • All all the other ingredients to the pot.
  • Cover and cook on high for 6 – 8 hours.
  • Carefully remove the whole chicken, trying...
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Baked Sweet Potato Frittata

food prep recipes Apr 27, 2020

Ingredients

  • 2 Tbsp Olive Oil
  • 1 onion – chopped
  • 2 medium size sweet potatoes, peeled and sliced into 0.5cm slices
  • 12 eggs – beaten lightly. I always choose free-range

Topping Ingredients

  • 100g crumbled feta cheese
  • 2 Tbsp harissa paste
  • 1 Tbsp sunflower seeds
  • optional – coriander leaves – chopped

Instructions

  • Preheat oven to 200 degrees
  • On baking paper lay the sweet potatoe out flat and bake for 30 minutes or until tender
  • Change your oven to grill on high
  • In a ovenproof frying pan heat oil and add onion until transparent
  • Add egg, using a baking spatula turn the egg mixture over preventing it from sticking to the pan and cooking the eggs evenly
  • Once eggs are half cooked add the sweet potato evenly around the pan, I let these sink in so they are half sticking out
  • Once partially set place under grill and cook for 5 minutes or until golden
  • Let stand for 5 minutes
  • Serve frittata topped with harissa paste, i use the back of a spoon to evenly spread. Sprinkle feta,...
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