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Ingredients:

Cooking instructions:

  1. In a large skillet, brown the ground beef over medium heat.
    Add water, salsa, soup and kernel corn; cook for 5 minutes. Use beans instead of corn or spinach at then end)
    Add carrots, onions and mushrooms and cook another 5 minutes.
    Sprinkle with crushed garlic and onion flakes, and then stir before
    serving.
    Serve alongside a baked sweet potato if extra carbs are required.

Special Tips

You have a difficult time staying consistent with your diet, exercise, or healthy lifestyle habits.

This is the motherlode of all problems. According to research, roughly 65% of women (and likely a lot more) struggle with staying consistent.

And it’s not like they’re complete exercise beginners.

Here’s what most women have tried before getting results with us:

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

 

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.

What most women do when they fail to be consistent.

 

What you can do to be successful:

Make yourself accountable to a program.

Ideally, you want a program that covers a few bases:

The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.

In fact, most programs do the opposite: they make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and we’re sure you don’t either.

So how do you know if a certain program will help keep you accountable?

After 15+ years in the fitness industry, we’ve determined the following four things are of the utmost importance:

Make yourself accountable to a person.

This tip isn’t for everyone but it can often make the difference between consistently getting great results or succumbing to the pressures of work, family, and social stress.

Personal accountability is more important than personal motivation for one simple reason: no one always feels motivated to go make healthy eating choices.

But if we’re accountable to another person, we’ll actually follow through with the healthy eating and exercise choices we need to look and feel great. And we’ll do it over and over again even when the going gets tough. (And the goingalways gets tough at some point.)

That’s why the women who’ve had the most success in changing their bodies made themselves accountable to another person.

It could be a friend or workout partner or a PUSH_ Trainer.

The important thing is that you make yourself accountable to somebody and get the help you need. You have a lot on your plate already; why not let someone else show you the way?

 

Interested in boxing classes? Check out our Knockout Kickboxing class. Team training is great for motivation and also loads of fun.

 

Is Chocolate a superfood?

Regular media stories tout chocolate as a superfood because of it’s antioxidant content. This only works for dark chocolate in small quantities. Don’t filter this as meaning a family block of milk choc is good for you. That’s what the chocolate marketers would like you to think, even if subconsciously.

Just to give you an idea of energy content, four small squares (20g) equals 45kJ / 108 Cal and a 200g block equals 4500 kJ / 1080 Cal. You just can’t have too much chocolate and expect to be dropping pounds of body fat.

When to eat chocolate

Researchers have found that when people routinely consume chocolate at times of greatest chocolate cravings, the cravings only intensify from then on.

The trick is to try and break the craving-choc habit by allowing yourself to eat a small amount of chocolate after a meal as a normal way to round off some meals. I personally believe that there are many other low calorie options that you could trial for instance, a hot cocoa, coco pops, Milo, etc

Enjoy more chocolate

If you include chocolate in your diet, here’s how to enjoy it more:

Consume at room temperature so it melts, coating your tongue better.

Go for high-surface area chocolate, like buds, as this also maximizes the melt and sensory pleasure.

Saviour an individually wrapped decedent truffle.

Take five

I don’t mean eat a Take 5 chocolate bar. I do mean take a whole five minutes to eat a single square of chocolate. The point is to slow down eating and allow yourself to enjoy the flavours and textures. This can be quite a new experience for anyone who rapidly chews through chocolate bars without even allowing them to melt properly.

It all starts with you

If you are serious about your health, feeling good and having abundant energy and less mood swings then get serious about this. Enjoy your chocolate and eat it for the flavour and the reward and not to fill you up or because it;s there.

Ultimately have you planned chocolate into your diet today? If so then you know how much you should have an if not then eating chocolate will have an effect on your body shape unless you bridge that calorie gap.

Club Champion

Hi Guys

There has been heaps happening over the last month and I wish to simply point you in the right direction with this post so you can CHOOSE what you would most like to review.

Want inspiration watch this:

http://www.youtube.com/watch?v=r7mtISu7o2U&feature=g-upl

Perform this awesome goal setting exercise and watch success come one step closer.

Dion

Make It Happen

How to make sure your new years resolutions sticks!

Stress has been known to make people add weight through several ways. One of the ways is cortisol which is a stress hormone. When one is under stress, a fight response is triggered in the body causing a release of various hormones.

Our bodies react to stress as if we are harmed and we need to fight for our bodies. The body hereby experiences a burst of energy, shifts in metabolism, and blood flow changes amongst other changes during stress. If one remains in a prolonged state of chronic stress, the body general health is at risk. Excessive weight gain is one of those risks.

However, one can avoid weight gain through avoiding these habits:-

  1. Watch out for signs of stress e.g. anxiety and muscle tension. Research has shown that constantly thinking about a stressful event occurring in the future can cause one to eat more by increasing the levels of a hunger hormone called ghrelin. Therefore, people tend to eat more during these moments. People are advised to focus more on what they are doing at present rather than thinking about what happened long ago or what is going to happen in future. By understanding that one is getting stressed, one can be able to react accordingly.
  2. Emotional eating. Increased levels of hormone cortisol in the blood raises the crave for unhealthy food. The excessive nervous energy will cause one to eat more than they normally would. Many times people scour in the kitchen for a snack or munching on junk food due to stress but not really hunger. Social eating is a form of emotional eating whereby stressed people especially women tend to eat a nice meal in a group. Crying on friends shoulders over a couple of hot fudge sundaes, a plate of fried appetizers or a bowl of chips are all social forms of emotional eating.
  3. Avoid fast foods. Research has shown that stressed people are too busy to make healthy dinners at home and often opt to get fast foods in the nearest restaurant.
  4. Forgetting to eat. Amid an endless to-do list, people may be too busy to eat and this slows down the metabolism which makes one to eat much more in future. Low blood sugar level due to failure to eat makes work more difficult and stressful.
  5. Not getting enough sleep. Economising sleep causes weight gain by promoting unhealthy body metabolism. Acquiring enough sleep not only helps to deal with stress the next day, but also prevents the body from storing too much fat and boosting one’s self control.
  6. Poor food choice should be avoided. Under stressful state, one is likely to buy more fries at a supermarket according to Harvard research. People should make good shopping list before going shopping in order to make informed choices.
  7. Excessive caffeine has been blamed by researchers for causing weight gain and insulin complications. Coffee drinks are normally filled with sugar and creams which have quant some calories. Less than 5 cups of coffee are recommended per day to maintain weight.
  8. Reducing a workout time is likely to cause weight gain through increased anxiety and stress. A sweat session will burn calories needed to maintain steady weight despite stress.

For more articles go to http://pushtraining.lifestyleezine.com

Have you decided to hire a personal trainer to help you lose weight or build up your body? Personal training is a simple way to help you achieve your fitness goals that you can sometimes have trouble attaining on your own. You can reap many benefits from partnering with a fitness expert who can guide your efforts safely and effectively.

One of the most important things to do is select the right trainer for the job. Make sure that you pick an experienced trainer with the necessary qualifications. An excellent trainer makes a huge difference to the quality of workout you will get. You need to have a clear discussion with your trainer about what your fitness goals are. This is the only way to ensure that you get the most appropriate training. Your decision should cover your long term and short term goals and also the steps yo
have to take to achieve them all. You should also communicate clearly that you are serious about the personal training sessions and will put in all the effort required to achieve the goals. You want to be taken seriously by your trainer.

Your entire mindset may need to change so that you do not sabotage your efforts. Your food habits should change in order to be in synch with your fitness training. You should also get adequate sleep. Both these things will ensure that your body responds best to all the training you are doing. This will ensure you have enough energy for the workout and proteins in order to provide your body with building blocks for muscle growth. Hydration and rest are exceedingly important because they help the muscles rest after the exercise. Try and do some warm ups prior to your session so you can focus most of your time with your personal trainer on your workout.

You need to consider the following to make sure you are getting the right trainer for you.

  1. Establish what you want a personal trainer for. Healthy weight loss, building muscle mass, becoming a faster runner will all require different expertise.
  2. Make sure your personal trainer has the right qualifications. You want to ensure you are doing the right exercises and that they are being done properly.
  3. You want to make sure you find a trainer that is available during the timeframe that is convenient for you to work out.
  4. It’s important that you get on well with your trainer, but you don’t want to spend more time chatting than exercising. If you are one that likes to chat, you might want to choose a trainer that doesn’t talk much.
  5. As well as giving you the exercise help and advice you need, your personal trainer will be able to talk to you about your lifestyle and diet, and recommend changes so that you can help yourself meet your targets.
  6. Keep an open dialogue with your trainer. Keep the line of communication open so they can help, adjust your work or motivate you further to stay successful with your sessions.

Personal training will give you the results you seek – just stay on track to get the most out of your fitness trainer.

It’s not just a topping on your oatmeal, Cinnamon has numerous health benefits. Cinnamon is one of the world’s oldest known spices. The tree is native to Sri Lanka where it was found thousands of years ago. It is the best spice available in terms of its nutrition and health.

It contains unique health and healing properties which come from the active components in the essential oils found in its bark. Cinnamon has extremely high anti-oxidant properties which has numerous health benefits. A little teaspoon of cinnamon can give your body a surprisingly high amount of nutrition benefits.

Cinnamon offers several mineral benefits such as manganese, iron and calcium. It also offers a healthy dose of vitamins C and K. And most surprisingly, a teaspoon of cinnamon contains over a gram of fiber.

Aside from being packed with powerful nutrients, cinnamon also has the ability to combat a wide array of digestive problems. Some of the health benefits from cinnamon are how it fights indigestion, nausea, diarrhea, gas, bloating, and upset stomach. The scientific and medical communities are beginning to see the benefits of cinnamon and it has recently been found to process anti-inflammatory effects. The health benefits of cinnamon do not stop with digestive health. In fact it is believed and now proven that cinnamon has a rather large effect on cholesterol as well as blood glucose levels.

A positive attribute for the health properties of cinnamon are that it may actually improve Type 2 diabetes as well as insulin resistance. Insulin sensitivity as well as naturally monitoring blood glucose levels are some of the strong health benefits from cinnamon that caused the justifiable attention after several studies. It only took a half of a teaspoon of cinnamon to get these results. If you improve your insulin resistance it can positively impact your health in a few ways. You may be able to lose some weight. You could also stand a much lesser risk of developing heart disease. Another finding from the studies was, alongside improved blood sugar levels, good improvements in triglycerides as well as blood pressure. Most notably the studies concluded that the LDL (bad) cholesterol levels in the study participants had dropped as well.

Here’s a List of Health Benefits from Cinnamon:

  1. Lower Cholesterol Reduces blood sugar levels and treating Type 2 Diabetes
  2. Heart Disease
  3. Fights Cancer
  4. Tooth Decay and Mouth Freshener
  5. Cures Respiratory Problems
  6. Brain Tonic
  7. Infections
  8. Eases menstruation cycles
  9. Birth Control
  10. Breastfeeding
  11. Reduces Arthritis Pain
  12. Digestive Tonic
  13. Reduces Urinary Tract Infections.
  14. Anti Clotting Actions
  15. Natural Food Preserver
  16. Headaches and Migraine
  17. Pimples and Blackheads
  18. Thinning of the Blood and Improves Blood Circulation
  19. Toning of tissue
  20. Muscle and Joint Pain Relief
  21. Immune System
  22. Itching

Cinnamon has ample health benefits as highlighted above that can be used to improve your health and boost your immune system. This is a great reason to keep some cinnamon in your cupboard and sprinkle it in your tea, coffee, over oatmeal or a sweet potato – it will do wonders for your health.