Perhaps your thinking of a spring fitness kickstart?
Well if you are starting a spring fitness program here are some points to consider and fast track progress.
Today I have 5 important tips to help you find routine.
How much do I do?
Do I eat carbs?
What to eat?
Can I workout at home?
I don’t know what im doing- can someone help?
Our current program is running and I aim to answer the questions our members have.
There are so many questions and we love to provide you with the answers so please email me perosnally on dion@vivafitness.com.au and I will happily get back to you.
We also have this offer on now
spring fitness kickstart options
Make it happen!
Dion
Leader
Do you want to know why gyms with creche facilities will help you get in shape?
There are many reasons why gyms with creche facilities will help you get into shape faster.
Firstly, I am partner of Viva Fitness and have two children myself. I am most likely the one who will get you started here at the club and I love helping other mums find time for themselves.
I hear countless stories of ‘why the gym didn’t work in the past’ from new members who find our club, as we are one of the only gyms with creche facilities in the Western Suburbs. It doesn’t need to be that way!
Here are my top reasons why gyms with creche facilities help you and are a must for mums!
1-Convenience
You can get up, get into your day and not think any further about how you can ‘make it happen’. No dropping off elsewhere, just simply come in, meet me and the girls and get into a class to motivate you ‘kid free’.
2- Gyms with Creche = Quality
When your mind is at ease you put in more effort to what your doing. When you don’t need to rush off you can make the most of your time and your workout.
3- Social
It’s one of the top 5 reasons woman join health clubs and most don’t realise it until they join our programs. There are many other woman experiencing the same issues as you might be and it’s nice to know your not alone. For instance no sleep, food options, what to do in the gym, how to stay motivated, how to parent and so on and so on…. Seriously you probably are a woman reading this, so you know how busy us woman are! Sometimes it’s nice to vent! Our mums groups love to listen!
4- Kids love it!
The amount of times it starts with tears but then turns to tears on leaving is astonishing. What I mean is often the first day can be daunting and tears can flow…. mostly from the mums! But after just a little time the kids turn around and seriously do not want to leave. They are playing with peers, whilst you are getting a session in. Everyone wins!
So don’t be that mum that tells me “I wish I found you guys sooner”. Contact me kristy@vivafitness.com.au to arrange a free fun fitness chat and I will happily introduce you to our girls and find a way for you to start.
I really believe you will love working out here and your little ones will also!
See you at the club
Kristy Lee Mychalyn
Quick Healthy Meals- Meatballs
We love quick healthy meals and our oriental meatballs pack a punch and with only 280 calories per serve, this dish makes a whopping 6 meals!
Packed with protein, give it a shot to make ahead of meal times and it freezes perfectly. so freeze to reheat in future.
Oriental Meatballs with Peppers
1 Kilo lean beef mince
1 Tablespoon chopped onions
1/2 Teaspoon salt, pepper (each)
2 egg whites
1 garlic clove crushed
2 Teaspoon olive oil
2 Tablespoon oats
1/4 Gram water
1/2 Cup beef broth
1/2 Tablespoon soy sauce
1 Cup sliced red capsicum
1 Cup sliced yellow capsicum
1 Cup sliced green cap.
2 Cup mushrooms
1 Cup sliced onions
Cooking instructions:
Combine beef, chopped onions, s&p, egg whites, garlic, oats, oil and water. Form into bite sized meatballs.
Heat 1 tsp olive oil, add capsicum, mushrooms and sliced onions. Saute until tender, add garlic if desired and chilli. remove once tender and set aside
In remaining juices and oil, cook meatballs, until cooked through. Add beef broth, and soy sauce and place veggies back in pan. Cook for 5 mins.
serve immediately and can use brown rice or sweet potato for extra carbs or grated cauliflower for a water based carb.
If you want to take your health a little further come in and give it a shot or contact us to book a consultation and discuss your needs.
Have you decided to give yourself a fitness kickstart?
This time of year see’s many of us get up off the couch and make a decision to take a fitness kickstart. Perhaps there is discussion of the staff xmas party? Or you have an end of year holiday planned? Whatever it is this checklist has been used by the PUSH_coaching team at Viva Fitness for over a decade. It has seen results time and time again but I will say this, “pick one important point and make it habit”…Then move on. What we find is often clients take on too many points at any one time, so instead pick 1-2 things and try to make them a habit before moving on. This means aiming to implement about 1 item per week if your a gun!
So what 2-3 areas will you make a habit by year’s end?
Eat a rainbow of colours regularly to fulfil the body’s nutrient requirements.
Eat low fat protein with each meal and be sure to eat protein as first few mouth-fulls to lower the GI of the following foods as well as stimulate anabolic hormones which revv up the metabolism. Check out some recipes here.
Eat at least 2 serves of fruit and 5 serves of vegetable each day.
Change habits by setting regular short goals, rather than crash dieting. Keep chasing carrots and keep things interesting. I.e for August reduce bread intake. September experience only high protein and fat breakfasts. Keep things moving on habits rather than goals or cycle between the 2. This way you have high achieving goals coupled with less challenging but doable tasks.
Exercise regularly (cross train and resistance training) and increase incidental activities. Count steps or simply track how many minutes a day your active.
Read food labels. Seriously sugar is everywhere!!!!
Choose low GI carbohydrates more often. Think coloured stach like corn, pumpkin and sweet potato.
Sleep is underrated!!! Nothing is more uplifting and rejuvenating than sleep. Exercise is the next best thing and then nutrition for fueling the soul and your will. It’s said “you are only a workout away from a better mood”.
As your calorie budget changes so will the need to re-adjust your portions of macro-nutrients.
Focus on changing habits for LIFE and fit food and exercise into your lifestyle.
Eat 4-5 small meals per day, 2-4 hours apart.
Have you tried fasting? it;s great to improve insulin sensitivity and helpful if your a calmer personality and/or have tendency to overeat.
Each meal should be 1/3 animal or processed foods (steak/fish) 2/3 out of ground .I.e a fist of a low glycaemic index carbohydrate like sweet potato, pumpkin with 1-2 fist of fibrous vegies).
Drink 2-4 litres of water per day and cut alcohol intake right down. 1 litre per 25kg of body weight.
Drink maximum of 2-3 black coffees per day.
Limit processed salt and sugar out of your diet as much as possible. This means reducing canned foods and packaged foods that are not containing as natural and organic ingredients as possible.
Beware of all preservatives, anti caking agents, corn syrup, msg, artificial sweeteners and stabilizers. Your body will ‘sing’ instead of ‘squeel’ if you do.
Beans, nuts, legumes, quinoa, mushrooms are very nutritious and protein loaded meat substitute.
Eat more fish. No one touches it before you eat it. Nuff said!
Eat no later than 90 mins pre-exercise and wait a minimum of 30 -60 minutes post- exercise for best fat utilisation. A protein shake post training is the best way to recover and if you are a lean build or train at high intensity use carbohydrates like a banana also. This has shown to reduce muscle breakdown.
Use supplementation to improve your fitness, performance and recovery. BUT never substitute good ‘organic’ natural foods.
Add chilli and other herbs and spice for vitamins to ‘rev’ up your metabolism.
Use apple cider vinegar each day. Try using with any carbohydrate meal to improve insulin sensitivity. Gut health is so important as close to 75% of your immune system is in your stomach. Probiotic foods like apple cider vinegar, kimchi, sauerkraut, kombucha, fermented vegetables are great foods for health.
Reduce processed carbohydrates. Limit your intake of breads and pasta. Especially white flour products
Diets differ but most agree to:
limit alochol
exercise
no bread
moderate dairy if at all
organic and natural
manage stress with movement and social connection rather than self sabotage and a bottle or packet of short lived ‘feel good’ sugar.
Guys if you keep it simple (like the last few points) you be doing ok 🙂
So what 3 things are most pertinent to you?
Click below and comment ‘free session’ to come and visit us for a workout or book a free consultation with a coach to discuss your needs and wants in fitness.
Most people often believe they do not have enough time to exercise. This can be a common concern but today we address great ways to include activity in your plan.
So how did Melissa Lose Kilos? She Lost 20 actually!
Melissa came in to lose kilo’s and through a dedicated 5 day routine which consisted of weights with 20 minutes activity afterwards as well as 2 team training sessions, she managed to find a fitness routine that worked! Here’s a bit on what she had to say:
“I would like to sincerely thank you both in supporting me to lose some weight, I have currently lost 19kg. I know it is not as much as we all would have hoped but it is a lot more than I have been able to achieve in the past 7 years of going to other gyms, dieticians, psychologist, diet centres etc, I actually put on 10kg over those years instead of it coming off. I have finally started to lose weight and I feel so much better. I have attached a before photo and a photo taken today in my Commonwealth Games casual uniform so you can see just how far you have helped me to come in the past 9 months.
I have not only lost weight but more importantly I am fitter and stronger than I have ever been. I had lower back issues for the past 5 years and with all the strength training I do not get any pain in my back and I have also started to throw the hammer again and am considering taking up athletics again, especially after getting a 3 metre PB in the hammer in February after one week of throwing training. I can only imagine what I can do next season with a bit more throws training.
Dion, thank you so very much for all the time you gave to me for both my training and my nutrition. I will continue to follow your suggestions and programs so I can continue to lose the weight and hopefully in the near future reach my goal of 75kg (only 16kg to go).
Again thank you both so much it has meant the world to me to have been given this opportunity and to be finally on the right track to getting to my goal weight.”
We’re Hiring- Membership Consultant and Personal Trainers
The do’er not gona!
The team player not player!
The ordianry everyday jo who does the extra in EXTRAordinary!
Seriously cliches aside….
We aim to ‘Change Lives and help others make it happen’!
Do you think you that’s you?
Maybe you could make people smile from reception?
Perhaps you have enthusiasm to share and motivate others?
Maybe you just want to get more people healtheir and happier?
Well we need a trainer who would like to help others, coach others and lead groups. While we are at it we probably want a helper on frontline in customer service and helping people get started at the club!
So if you are detemined and think you area bit of alright at these things, then have a crack and lets change lives together.
Make it happen!
Dion@vivafitness.com.au
Tania’s Fitness Routine
Finding a fitness routine can be difficult! Especially upon setting out. There can be many obstacles in the way. Kids, work, past setbacks etc, just to name a few. BUT it can be done!
Tania is a mother of 2 and she came to Viva to find such a routine. She also works fulltime and really struggled with injuries from her teens. She had shattered her lower leg so she wasn’t sure about what she could do.
Listen to Tania share how she found a fitness routine and the many positive affects it has had on her mental attitude and lifetsyle.
A lot of people asked us, of all the charities, why did we chose this charity? It was quite simple, as a family – our VIVA Family – we have over 10 members who have been affected by Breast Cancer, so it just made sense that VIVA would GoPink !! And GoPink we did! Red more here and see the live video of the raffle!
Kicking of the week with a High Tea Fundraiser with thanks to Olympic Party Hire, raising over $1000! Followed by a week of specials with thanks to Eloise Jury for her pink balls and The Yoghurt Shop for their tubs – not to mention In Thing Homeware for their gift basket – which helped us sell over 550 raffle tickets throughout the week!
Of course Leonie Way and Silvia Kovacs donating some spectacular items for our Silent Auction which raised over $800! Followed by our GO PINK MAGIC MIKE Movie Night last night thanks to Festival Hire and Tony & Mark’s – and of course our entertainment for the night, Jasmin Carr, Tyson Nitschke and Jay Salvaterra we raised a further $700!!
Not only did we reach our target – we smashed it raising a massive $3615.90!
And this would not have happened if it was not for the generosity of YOU our fabulous FAMILY members!
Some of you donated raffle items, some donated cash and others donated time! You know who you are.. and you should feel awesome .. I DO!
Here Are 3 Awesome Snacks to Help You Feel Great and in Shape.
I have so many awesome snacks to use and eggs are a favourite, as they are a complete source of protein and just delicious. But recently i have been using these with success for our members.
Besides these you can also log in (for viva members) to get heaps more artcicles here and download so high protein and healthy fat snack ideas that will give you lasting energy.
Combine all ingredients (use less pepper if you don’t want a spicy taste) and blend well.If time permits, refrigerate overnight to let the meat absorb the flavor of the spice.Form into patties and cook as needed, freezing leftovers.
Don’t overcook or they will dry out–remove from the heat as soon as they’re no longer pink inside, but still juicy. (if you prefer a moister texture, you add a splash of olive oil or an egg to the mixture just prior to cooking).
Eat with 10 grams or 12 almonds
Vege Fritata
220 Calper serve
2serves
Ingredients:
4 eggs
3 cherry tomatoes halved
1/2 cup carrot grated
1/4 cup reduced fat milk
1 cup baby spinach
1 teaspoon seeded mustard
Sprinkle oregano (or dried herbs)
Cooking Spray
Salt & Pepper
Cooking instructions:
Preheat oven to 200C
As oven is preheating place halved cherry tomatoes on a baking tray lined with baking paper and cook for 15 mins.
In a large mixing bowl, place eggs, milk, spinach, carrot, mustard, salt and Pepper and oregano and wisk together.
Spray a very small baking dish, line with a baking paper with edges protuding so you can lift out when cooked. Spray with a little cooking spray around the sides.
By this time the oven should be preheated, turn down to 180C, take out tomatoes.
Pour your mixture into baking dish, place your halved tomatoes ontop and poke them into mixture.
Bake for 25 mins in oven, check centre is cooked, before taking out.
Take out of oven, set aside so the mixture cools and sets, around 5 mins.
Lift out of dish, cut in half and serve immediately. Enjoy!
Hommus dip with Celery sticks, Carrot sticks with crisp Capsicum or cucumber sticks.
40g Skinny hommus dip 1 stalk of Celery washed and cut into sticks 1 small Carrot washed and cut into match sticks 30g Capsicum washed and cut into strips
Cooking instructions:
You can make your own batch of Hommus very easily:
1 tin chick peas drained
1 tsp. fresh crushed garlic
1 juice of a lemon
1 tbsp. tahini or a dash of olive oil
Sprinkle of Himalayan Salt or Chicken stock powder
Sprinkle of Cracked pepper
½ tsp. Cumin spice
Blend all the ingredients together with a stick blender
