Project RE-FAB YOUR AB's is about to start

 

 

. . .   the month long challenge running 1 - 31 October 2013, is designed to re-define (or maybe just find) your mid-section.  Brilliant for beginner/intermediate exercisers, or as an 'added extra' if you're more seasoned in the 'working-out' thing.

This months challenge was designed by the lovely Tamara Wright - owner and head coach of CrossFit Papamoa in New Zealand.

 

So here's what you get when you sign on the dotted line (or push the button in this case):

• A document that shows what you need to do throughout the challenge
• Photos and descriptions of the exercises, including scaling options if your core area is currently under-worked
• The link to our private Face Book support group - where you can seek group support/accountability or ask for one-on-one support, ask questions, get advice, make friends and help motivate others doing the challenge as well
• The code you can use to access your 10% discount with 'The Natural Grip'

(love these grips - you can find out more about them at 

 

www.thenaturalgrip.com )

• Your $100 health coaching voucher (yes, that's from me just because I think y'all are just so darned awesome and I want everyone to experience health like I know it can be and you deserve for it to be) . . . I'm good at what I do but if you want to know more check out www.healthcoaching.co.nz

(obviously sparring gloves, war paint & a cock-tail dress make it hard to put on a serious face!)

 

 

• Plus the very awesome Momentum Gear New Zealand have sponsored five very hot looking speed skipping ropes to give away to lucky participants (and y'all know there's going to be a skipping challenge at some stage!)

(see the handles on their own are gorgeous and the one you could win comes with a very spunky looking cable aswell!)

 

 

 

The challenge is being run by me via the FaceBook page www.facebook.com/MomswhoCrossfit

All profits go towards MOMMAS MASSIVE MISSION which aims to help as many CrossFit Affiliates as we can get child-care sorted, you know - so more parents can get their work-out on, without having to worry about the kiddies.

 It's DONATION ONLY to enter . . . and given it's a fundraiser, we'd love for you to encourage as many of your friends and family to take part (so don't forget to share this link with them).

For now all you have to do is go here:

http://www.e-junkie.com/MommasMassiveMission/product/491480.php   to register.

Go on - you know you want to (and the Mommas will luff you long time for taking part!)

I DID IT MY WAY

IT’S FINALLY HERE!

 

I’ve gestated and now I’ve given birth to an actual ‘bloody hell she ain’t kidding, she did actually do one’ blog post. 

*Note – gestation period was not spent slouching in front of day time TV . . . 

I’ve gone and written an e-book (more on that real soon), done and passed the Crossfit Lev 1 Trainer course *doing smarty-pants dance*, got an additional FB page www.facebook.com/MomswhoCrossfit up and running (as well as www.facebook.com/HealthyNationNZ reaching it's first birthday) and spent some awesome time over the holidays with my DD who is now 8!

 

But I have noticed things people (because I occasionally pay attention) . . .

 

and what I have noticed, is that within my groups of peeps, there is a huge range of personalities, body types, religious (or not) beliefs, skin colors, backgrounds and reasons for doing things.

We learn differently, we were brought up differently, are built differently, handle pregnancy differently (combine those last two for me and you get
A) a lass with long legs and a very short waist; and
B) an in-utero child that only just fits, meaning she utilised Mommas ribs for karate-kid practise while her head was entirely down in my business)

.  . .  and just when you think you’ve got your personal space back, they learn to walk and even the toilet becomes a two for one deal (now she just waits outside bellowing at me through the door, *audibly sighs* so even the dunny is only a semi-peaceful escape) . . .

 

. . . and quite obviously deal with personal space issues differently!

 

And because I should now get back to my actual point  . . .

 

So we have to eat and exercise differently for it to work best for each of us.

 

You see folks, over and above the actual work, health takes skill.

The skill to recognise . . .

• The foods that work for you and those that might trigger cravings (a food plan that is seemingly nutritious, but has you delving for more food an hour after consumption, "is probably not workin' for ya girlfriend").
  
• The ratio of exercise to recovery that is prime for you and optimises what you do when you are working out.

• How it all melds in with YOUR actual life.

And a bunch of other things that I shall leave for another time (too many profound teachings in one blog, might leave you all fuzzy in the head).

So if you come across someone that doesn’t eat zone or paleo or raw *insert your diet type of choice*  (because their obviously an alien or whatever), please do not judge . . . people make discoveries about themselves at their own speed, and in their own unique way . . .

 

But what you can do my pretties is be faithful to what you know is right for you, lead by example and be happy that you could be inspiring another awesome human to do it THEIR way.

Love, hugs, a muscle-up and pink glittery things to y’all.

 

 

 

 

BERRY SMOOTHIE

Let's face it . . . everyone loves a good smoothie, and in our continued series of ways to use Coconut Oil, we are adding some to the mix.

Smoothies are easy to prepare, fill the mid morning or mid avo pick me up requirement, and depending on ingredients can give a good anti-oxidant hit.

Adding coconut oil makes a smoothie a higher energy option, and helps make you feel fuller for longer.

Obviously you need the oil to be in liquid form when you add it - the trick is to add it in a few drops at a time to the blender, to avoid it turning into solid clumps in your drink (it should make it frothier).


1/2 c berries of your choice
1/2 banana
1/2 c plain yoghurt
(some milk if it's looking a little on the thick side)
2 T liquid coconut oil

Place berries, banana and yoghurt in blender - blend (add milk if necessary) - very slowly add in coconut oil - enjoy!!

Ladies and Gentlemen of the Class of Life

So do y'all remember the Graduation 'wear sunscreen speech' that was put to music - and made it's way into your living rooms via the radio station??

Well my minions - it's been healthy-ised, and kHiSSt-ified, and the health version is ready to make it's way into your hearts and your heads.

We have put one paragraph into a wee graphic - just so you can have something to print off

 . . . and ladies and gentlemen - here it is . . .

Ladies and gentlemen of the Class of Life

GET HEALTHY

If I could offer you one tip for the future

Health would be it

The long term benefits of health have been proved by scientists,

Whereas the rest of my advice has no basis more reliable, than my own blundering experience

I will dispense this advice now

Enjoy the power and beauty of your body

For beware

The power and beauty of your body can be all too easily, taken away.

And trust me . . .

In 20 years, you’ll think back on your lifes story

And celebrate the potential that is within you

Or commiserate on how fantastic you could have been

It is not as hard as you imagine

Don’t worry about your abilities . . .

Or worry, but know that worrying is as effective as trying to lose weight by watching the Biggest Loser, while eating chocolate cake.

Some of the challenges in your life are apt to be things you could have avoided.

Do one thing everyday that scares you

EXERCISE

Don’t be reckless with your diet, and don’t put up with people who question your resolve

DRINK WATER

Don’t waste your time on guilt

Sometimes you will do well, sometimes you will slip up

The race is long, and in the end you will thank yourself

Remember to compliment yourself, ditch the insults

If you succeed in doing this, tell me how

Keep your good habits, dispense with your bad ones

STRETCH

Don’t feel bad if you don’t know where to start

Many successful people I know, started by getting up off the couch

The most successful people I know, rarely sit down

GET PLENTY OF SLEEP

Be kind to your liver, life is TERRIBLE when it goes

Maybe you’ll do sport, maybe you won’t . . .

Maybe you’ll keep up with the kids, maybe you won’t . . .

Maybe you’ll start at 50 . . .

Maybe you’ll learn to salsa for your 95^th birthday

Whatever you do . . .

Don’t ever give up, or think “Im finished now”

Your choices affect your future, and that of your family

Enjoy your mind, use it every way you can

Remember it is like a muscle that needs to be exercised – it is the greatest instrument you will ever own

DANCE

Even if you have nowhere to do it other than your own living room

Be sensible and avoid the lolly isle

Do NOT drink to excess, it will only make you look TRASHY

Get to know your body, knowledge is power

Be nice to yourself.

You are the only thing with you now, you can guarantee will be with you, your entire future

Understand that diet fads come and go

But your body is unique, and should be treated as such

Work hard to bridge the gaps in your knowledge and your lifestyle, because the older you get, the more apparent they will become

Be tough, but not to the extent that it makes you hard

Eat cake, but not to the extent that it makes you soft

PLAY SCRABBLE

Accept certain undeniable truths

Some people and places don’t want you to get healthy, so they can keep taking your MONEY

And you will get old

It will be then you realise you could have spent all that money on a fantastic holiday

Challenge your muscles and they will continue to reward you

Maybe you fit into skinny jeans

Maybe you rarely get sick

But without work, either can turn around

Don’t mess too much with surgery

Or by the time your 70  -  you will look FAKE

Be careful whose advice you buy, and trust your instincts when listening to them.

The way you treat your body is a form of currency

You cannot skimp now and expect it to perform more than it is worth.

And so my friends  . . .

I ask you to

Trust me on the HEALTHY

 We would love you to share - and be kind to one another.  Hugs to ya!

CHOC-BANANA ICES

My daughter loves these . . .  and lets face it, when you have kids, there needs to be the occasional treat food available . . .

and these are a great alternative to shop bought ice-cream . . . and she thinks they're great because she can make them.

Directions:

Half a banana and insert stick in blunt end.
Place on non-stick paper and freeze


When banana has frozen solid you will need:

150g good quality dark chocolate
At least 1 Tbsp coconut oil - the more you put in the runnier the mixture will become.

Break up chocolate and place in glass bowl.
Microwave at 50% power no more than 30 seconds at a time
Stir in between each heating time
When just about melted, stir in coconut oil - if you keep stirring this should melt of its own accord in the warmth of the chocolate

Spoon choc mixture over the frozen banana to coat (it will harden very quickly) so if you want to put something special over it such as nuts or coconut - have it ready and do it before choc hardens.

Enjoy :-)

You can see more about me at www.healthcoaching.co.nz and about coconut oil at www.discovercoconut.co.nz

DOG TREATS

In our continuation of ways to utilise coconut oil - we even have some for the doggie friends in the family :-)

1 3/4 cups plain flour
2 tsp toasted wheat germ
1/2 cup brown sugar
1/4 cup sesame seeds
12 tsp coconut oil 
1/2 cup ground walnuts
1/2 tsp vanilla extract
1 tsp of dried chicken or beef stock 


Combine all the ingredients. Knead until thoroughly blended. Divide into 6 parts. Roll each into a log. Wrap loosely in waxpaper. Freeze.
When needed, thaw and slice into 1/2 cm thick slices (across roll). Preheat oven to 375F. Place cookies on an ungreased cookie pan. Bake about 12 minutes. Makes 6-8 cookies per roll.

www.discovercoconut.co.nz

ENERGY BOOSTER HOT COCOA

While our friends over the other side of the world are basking in sun - Jack Frost is showing up on NZ's doorstep in the mornings.

And with it comes winter sports . . .

The addition of the Coconut Oil to this drink makes it a great energy booster for the kids before they head out onto the courts or field, and helps keep them going for the whole game (and possibly for sideline parents aswell - gotta love a good thermos as a spectator!)

1 Tblsp Coconut Oil
Approx 2 tsp cocoa (or to taste)
Hot milk
Choice of sweetner to taste

Pour boiling water into a mug, let sit for 30 sec and pour out.  While mug is still hot from water, add Coconut Oil and Cocoa.  Stir to combine and melt together from warmth of mug.
When combined, pour over hot milk and add sweetner of your choice to taste (unsweetened cocoa is fairly bitter and does need something to 'cut' it).

Enjoy!

For more info on Coconut oil see www.discovercoconut.co.nz and www.facebook.com/discovercoconutoil