Author Archives: admin

Get Fused…@ www.fusedtomove.com

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www.fusedtomove.com

Visit my new site at:

www.fusedtomove.com

 

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Superfood Smoothie

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Chia Seeds – soak with water 1 tbsp
Maca Powder 1 tsp ( benefits: vitamins, 18 amino acids, essential fatty acids, and sterols known for their ability to reduce intestinal cholesterol absorption)
Licorice root 1 tsp
Cinnamon 2tsp
Coco powder 1.5tsp
Carob 1 tsp
Black currants tbsp (opt)
Magnesium 5tsp
Eggs 1-2
Organic coconut flakes
Coconut juice (fresh)

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#1: My Favourite “C” Words

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Core, Cultivation, Conviction, Commitment, Consistency, Change, Connect, Coordinate, Consolidate, Confidence!

I love using words that really describe and encapsulate the meaning when I MEAN something. The letter C seems to have a lot of verbs and nouns that capture what it is that we do here in the wellness world….

So in taking into consideration the above list when it comes to Core training, its all about, the consistency and commitment to “cultivate” (train the TVA) and build an indestructable core that will change the way you connect and coordinate your body. If you have done some core training you will know what I mean. If you havent, drop to the floor right now and hold a high plank for 3 mintues. Thats is. Wrists under shoulders, soft elbows or not locked out. Maintaining a 45 degree angle with your body. Feet together harder, feet apart easier. Push the ground away from you, so you are engaing your chest, tuck the ribs in and tailbone down & HOLD…..

I know the last 10 years in the wellness world has been all about the core core core, but lets face it, its having a strong centre that we are able to move effortlessly and more efficiently, prevent pain and injury, improve posture, stability and balance and therefore confidence. Having a strong core also ties together the years of hard work we have done to our body, be it cycling, running, body building etc. Consoidating our strength from the centre is by far the most sensible approach.

Look out for up and coming C word articles!

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Die-t or Cardi-No

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I hate the word diet! every time I hear it, it means that I have to cut something out or restrict myself from having something. Within reason this makes sense, especially if your a fan of eating out, fast foods, take aways, snack foods and soft drinks. But more than likely if your reading this post, you are of similar mindset in regards to wellness and therefore nutrition.

So, if your “Die-t” consists of natural wholesome foods and you are wanting to shed a few kilos this can be a little tougher but not unlikely.

The purpose of food is to fuel our body and give us consistent and adequate levels of energy throughout our day. Each persons demands are different based on a few but similar factors, body mass index, body type, what you do for a living, how you train and what your goals are.

So, in keeping it simple, if you want to shed a few kilos and are eating wholesome foods, you have to ensure that you are moving enough and using the energy that you put in. I know this is nothing new to allot of people and we have heard the old adage “energy versus energy out”. This equation is still true and relevant and we must know that not all energy is created equal. That is nutritionally rich calories versus nutritionally empty calories, the former will fuel you and sustain you and the latter will drain you and leave you sluggish and lethargic wreaking havoc on your blood sugar levels and propel you into the “couch”. Yep!…and guess where those empty calories go? straight to the mid section, saddle bags, muffin tops and back fat!

So my point is, by eating foods that optimise energy, we will be energised and motivated to do that little bit more in our training.

Another little trick to get the cardio done is to OWN a “pushy” yep…you got it an old skool mountain bike or road bike that can get your from A-B. Ditch the public transport and ride. Within reason that is, I mean if you live 20km from the city, catch a train. But on the weekends instead of driving to the shops ride or walk. I used to believe in this whole incidental thing of parking a little further from your destination, taking the stairs, hiding the remote control etc. But fact of the matter is, that if you are serious and want to change the way you look and feel. Make your cardio work for you, don’t became “Cardio Theatre Zombie Zonk” to fitness equipment in the gym and stair blankly at the TV to distract you from connecting with your body. That’s BULLS&^%! Its about getting out of your head and into your body. Feel whats working, be present to what your doing and Im sure this tip alone will give you the greatest of benefits.

My short story! Last year my mountain bike got knicked (stolen) out the front of my apartment, so I stopped riding everywhere and walked. Personally, I am not a fan of the general public on public transport and think its stupid to pay to get somewhere when you have two legs and heart beat. Anyways, recently…the last 3 weeks I got my girlfriends mountain bike (all 50kg of it) seriously! and started riding it everywhere. I mean everywhere. I love love love it!! In the last two weeks, I look leaner and have shed 9cm and about a kilo! just from riding here and there. The thought of thrashing it out at a gym on a “treddy” or X-trainer makes me think “CARDI-NOOOOOO”

So get on it! wholesome energising foods and simple cardio!

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Vinyasa Yoga

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Its been almost a year now since I started practicing Vinyasa (flow) yoga. What else can I say in a few words, except, “it changed my life”. Physically, I have my body doing things I never thought possible. Emotionally, it help me bridge the gap between mind and body. By this I mean, it helped me to discover stillness, listen to my body, tune in to whats going on energetically, discover tightness, weakness and harbour all of this to create a more balanced me. Actually, in saying that…its almost like you unlearn old habits, identify weakness and re-educate or train the body to become stronger and more efficient at moving.

Vinyassa has led me to a whole new style and somewhat underground form of movement.

I only say its underground, because there is only a few trainers and people out there that are profcient and commited to this style of training. Previously Yoga was associated with ‘soft and fluffy’, but in the last 10 years, the rise of yoga as a strength based form of exercise has seen a widespread phoenomena of yoga studios popping up here there and everywhere. Its awesome!

I’m a true believer that no single way is the best way, for me the best way is to be open to new styles and new forms of anything. Everything has something to offer. But I might just add here, since starting yoga in July 2010 I have never felt stronger. Its almost as if the yoga consolidated everything I have done previously to create a more indestructible me. A huge part of it is attrbuted to the ‘core’ component and yes yes, all those down dogs and chatarungas. 100 of those puppies in a row and your in full sweat!

Besides all the physical benefits of doing power style yoga, I really do look forward to a long shavasana! :-) yep, lying down like a dead corpse after a full throttle sweat. Not only can you stop and feel all the changes that are taking place in the body, it allows you time to silence the mind even more and focus on your breathe. This is like heaven on earth when you can bring your self to stillness. It does take time and practice to get to a point where the mind chatter has larger gaps (if you know what I mean) and thoughts are not racing through your head, about what you have to do today, or whats for lunch or what your doing with your life…. but even at this point, its nice to observe the mind and watch what comes up… if it gets too loud here, its important to bring yourself back to your breathe and focus on the inhale and exhale.

If your in Sydney a great studio to get to is Body Mind Life in Surry Hills. My fav teacher is Mel Tues and Thurs 9.45am. She is a nice balance of strength, flow, stillness and a nice touch of philosophy.

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Co.co.nut oil – PHat F.A.T

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I love CocoNUTS

Its only been about 3, almost 4 months since I started adding coconut oil (butter) to my diet. I use it any which way I can ‘breakky smoothies’ (of course) to cook my ’2nd breakky spinach omlette’, to cook stir frys etc. My lovely and ever so vigilent girlfriend converted me over to it from olive oil, she uses anyway she can TOO, she uses it as a mosituriser on her face and skin, for massages :) , to cook breakky omlettes, stirfrys, to add EFA’s (essential fatty acids) to our power smoothies or she sometimes spoons a little into her mouth just for the added fat to the diet.

….in saying that (added fat), when I was at the health food store “Health Nuts” in Kings Cross buying my first ever jar of this super fat. I asked the guy, what would he consider to be the biggest benefit of coconut oil. He said, obviously besides this being a great natural source of fat to the diet, he said it would be in “regards to weight loss or weight management”, adding this high quality fat to your diet would increase your bodies ability to burn fat.

Eat Fat to Lose Fat

Coconut Oil May Speed Up Metabolism and Increase Energy
It’s true that 92 percent of the fatty acids in coconut oil are saturated. What many people don’t know is that over two-thirds of these saturated fatty acids are medium-chain fatty acids (MCFA). MCFAs are different from other varieties of saturated fatty acids in that as soon as they enter your bloodstream, they are taken to your liver where they are converted to energy. Whereas other dietary fats and even excess carbohydrates can be stored as fat in your cells, the MCFAs found in coconut oil provide an almost immediate source of energy and may actually speed up your metabolism.

Because of its potential ability to speed up metabolism, coconut oil is a good food choice for people with sluggish thyroid glands, as well as for people who find it difficult to shed unwanted weight.

http://drbenkim.com/articles-coconutoil.html

Here are some simple reasons why you should consider adding this super fat to your diet…

hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

3 of MY PERSONAL favourite reasons for adding this oil to my diet is;

a) Total dork reason… its bio-chemical structure when cooking is unaffected. Even our finest olive oil changes when we heat it, which affects how it is absorbed by the cells in our body. Read; Fats that heal, Fats that Kill by Uda Eramus…that’ll explain to ya!

b) It Speeds up Metabolism, i.e. eat fat to burn fat. How good is that!

c) It tastes Good. Adds a slight hint of that yummy coconut flavor to everything.

d) smells good when you cook with it. my flat mate “Davo” says it smells like I’m making cakes all the time.

I NOW buy the “Raw Power Brand Online from Raw Power. As I buy a whole heap of products in bulk from here. Its much cheaper buying things like this in bulk than revisiting the health food store and I find the selection, availability and quality is always tops!

Where to Buy

In Australia a great website to purchase coconut oil is Raw Power. They sell fantastic quality products and support anything super food. To find your chosen product easily click the Raw Power link below and search for “Coconut Oil 500ml Unrefined-Un deodorized-Virgin Organic”

Raw Power

 

Resources:

Look at this site below for a fuller explanation of the above reasons…

http://www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html

 

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Raw Cashews

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Raw Cashews - mmmmmmm

mmmmmm my god! these without a doubt, hands down would have to be my favourtie food. If I’m strapped for time or need a quick bite, I reach for raw cashews…. and according to research, this is not such a bad thing. Sure they are high in fat (good ones of course) and loaded with heaps of other goodies! A little lady in a health food shop in kings cross suggested, I soak 1/4 cup raw cashews and add to my famous little breakky smoothie. Soaking them over night helps activate the live enzymes that lay dorman in raw nuts and seeds. Adding them to a smoothie also makes the smoothie creamier…so yum!

Raw Cashew Qualities

Protein: Complete and quality amino acids

Iron:  is a very important mineral, and deficiencies will lead to dizziness, fatigue, and even anemia.

Magnesium: keeps your heartbeat regular and your immune system and bones strong. Magnesium is what makes your muscles function and helps your body make protein.

Phosphorus: Plays an important role in the body’s utilization of carbohydrates and fats and in the synthesis of protein for the growth, maintenance, and repair of cells and tissues. It is also crucial for the production of ATP, a molecule the body uses to store energy. Phosphorus works with the B vitamins. It also assists in the contraction of muscles, in the functioning of kidneys, in maintaining the regularity of the heartbeat, and in nerve conduction.â€

Copper: Formation of red blood cells

Maganese: Essential for brain health

Raw vs. Roasted

A raw nut is generally picked or purchased in its shell. It has not been heated through or processed. Raw nuts have the most nutrients because they have not escaped or been cooked out of the nut. Most raw nuts are high in protein and are less fat than many roasted nuts because they are not cooked in oil.

Read more: http://www.livestrong.com/article/296229-health-benefits-of-nuts-raw-vs-roasted/#ixzz1KKJ2BWqJ

Where to Buy

In Australia a great website to purchase coconut oil is Raw Power. They sell fantastic quality products and support anything super food. To find your chosen product easily click the Raw Power link below and search for “Cashews Really Raw Organic Whole”

Raw Power

Resources:

http://www.therawdivas.com/blog/2010/02/the-benefits-of-cashew-nuts/

http://www.livestrong.com/article/254717-why-do-we-need-magnesium-in-our-diet/

 

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Raw Cacao

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OMG!! having spent the last 15-20 mins googling info about this little ‘bean’. I would be doing it no justice limiting myself to 500 or so words! The benefits of adding even a small amount to your diet is extraordinary. So, if your like me….I like things in a nutshell! A small nutshell :D What is it? What does it do? how can I add it into my diet?

Cacao Beans, Nibs and Powders contain;

- Antioxidants: (which are great for the skin and the fight against free radicals – toxic punks in the body that oxidise cells, which affect cells and therefore our appearance / complexion) so get on to this one, if you dont want premature aging :D

- Magnesium: is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

- Chromium: Chromium helps the body regulate metabolism, insulin and blood sugar levels. Chromium helps the body lose weight by stimulating enzymes that metabolise glucose for energy. It plays an important role in liver synthesis of fatty acids.

- Incredibly high levels of Vitamin C

 

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Maca – Peruvian Superfood

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So the first Superfood I will look at is one that I add to my Smoothie. I use a cacao and maca blend. Can’t really taste it as I am sure the cacao has a stronger and more distinguishing taste, but the benefits of this superfood as a hormone regulator and energy provider are priceless.

Maca is a root vegetable grown high in the Peruvian Andes. It was sacred to the Incas and has been used as a food and medicine in South America for centuries. It is well known for its ability to help enhance strength and endurance. In fact, it is said that the Incan warriors would consume maca before long journeys and even battles. Today’s warriors (athletes) are confirming what history has to say about this incredible superfood.

Maca is a nutritionally dense super-food that contains high amounts of minerals, vitamins, enzymes and all of the essential amino acids. Maca root is rich in B-vitamins, which are the energy vitamins, and maca is a vegetarian source of B-12. To boot, maca has high levels of bioavailable calcium and magnesium and is great for remineralization.

Maca root helps balance our hormones and due to an over abundance of environmental estrogens, most people’s hormones are a bit out of whack. Maca stimulates and nourishes the hypothalamus and pituitary glands which are the “master glands” of the body. These glands actually regulate the other glands, so when in balance they can bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands. 

Instead of providing hormones to the body, maca works as an adaptogen which means that it responds to different bodies’ needs individually. If you’re producing too much of a particular hormone, maca will regulate the production downward. However, if you’re producing too little, it’ll regulate the production upward.

Hormones regulate many things including mood, growth, sexual development, and tissue function. Hormones also play a role in many diseases, like cancer and depression.

Maca root has been shown to be beneficial for all sorts of hormonal problems including PMS, menopause, and hot flashes. Maca’s also a fertility enhancer and is best known for improving libido and sexual function, especially in men. For this reason, it’s earned the nickname “nature’s Viagra.”

Some of the Key benefits;

  • Rich in minerals such as calcium, magnesium, potassium, sulfur, iron and silica
  • Contains nearly 20 amino acids and seven essential amino acids
  • Maca is adaptogenic, meaning it can help stabilize and maintain many of the body’s systems such as endocrine, circulatory and immune system.
  • Contains alkaloids (Macamides) that may play a role in enhancing libido

How to add to your foods;

Try Maca with your smoothies!

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its been a while…lets talk about SUPERFOODS!

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This was saved in my drafts from Nov last year….hahahah thought I would still share it, why not…? Nothing to hide, and I’m sure anyone who reads this is on their own personal wellness mission one way or another…

Nov 11 2010 “My site is taking a new approach, well a new mixed approach. Instead of writing and collecting fitness and wellness articles I thought I would compile a collection of short blogs about me and the excitement that is life. 2010 has been full of ups and downs, small bumps, big bumps and definitely a few hill climbs. But more importantly it has been the steepest learning curve of my 31.3 years on this planet. Massive call I know, but seriously a road this bumpy has to account for something. The first part of 2010 I rolled through oblivious to the messages that the universe was sending to me, I cant say it was not until I hit MY rock bottom that I realised something needed to change… but where? and how?….

Today is April 20, 2011. What has changed….WOW!! a whole lot, the vision has shifted and is clear. It will forever be a work in progress, but thats what makes my job the best. The endless possibilities to learn about movement, nutrition or the mind. I feel like I am constantly reiventing my self to fulfill my ever growing thirst for knowledge. The real challenge lies in how can I apply to this my life and inspire my clients to do the same.

SUPER FOODS

The next few weeks or blogs, I will look at Superfoods. The new buzz word for the modern nutrition guru! Man we love it, we love this stuff. Cutting edge information on foods or tactics to make us better, leaner, stronger, more radiant…and why not? Is our body NOT our temple?? why on earth would we not want to “SOOOP” it up (gansta!) to energise ourselves. I’m so down with that!….

I want to blog about these superfoods because I have in the last 4 months added, what I call “Power Smoothie” to my daily regime and the benefits are insane. Firstly you dont really notice, but like taking a multivitamin, how do we know if its working?

Here are some of the benefits I feel by having my daily smoothie.

- Clearer Skin

- Reduced Cravings

- Less Bloating

- More Energy & Clarity

These are but to name a few, I’m sure on a bio chemical level there are much more, but I will save that for when we go into each food over the next few blogs. Before I leave you…Here is an extremely high level overview of why adding superfoods to your diet could be beneficial in more ways than one.

“Superfoods naturally provide the missing elements in conventional diets in greater abundance then any other types of foods or whole food supplements. The individual nutritional needs of humans are increasing dramatically due to the wide variety of stressors that have appeared in modern lifestyles. Every longevity society used certain live superfoods to help them get optimal nutrition without having to overeat”.

 

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