Bent over row- 3 sets- 10 slow 5 fast
Bent over row with dear felt flys – 3 sets 10reps
Seated middle back row – 3 sets -20 interchange reps with 10 full
Seated middle back row with seated ISO row – 3sets – 10 1 1/2reps with 10 row reps
Unassisted chins – 2 sets max reps hand position of choice
Cable rope pulls with cable barbell high low rows – 3 sets – 15 pulls with 30 high low

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Back and bis

Wide grip lat pulls with barbell curls 5 sets 10 slow 10fast pulls and 15rep curls

Seated cable row with dumbbell (facing in) curls 4 sets 10slow 10fast rows with 12 rep curls

Bent over row (hands up grip) controlled with dumbbell hammers x3 sets 10slow 5 fast
hammers x3 8-10reps

Deadlifts with cross body hammers 3 sets 10-12 reps each

Lower back raises – increasing weight 4 sets (start at no weight then 5kg, 10kg, 15kg) 8 reps each no rests
then decreasing weight drop sets 4 sets (start at 15-20kgs same concept as above) 8reps no rests between

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Squats (feet together) with dumbbell dead lifts – 5 sets, rep squats and 15rep deads

Barbell reverse lunges with good mornings (barbell on shoulders straight leg bend over light weight) 4 sets- 10rep each leg reverse lunges with 15rep good mornings

Leg press (feet standard, wide and high) with laying hamstring curls. 3 sets – 10reps press each position and 15 rep curls

Seated leg curls and seated hamstring curls – 3 sets – 40 rep curls (hold for 30sec at rep 30) and 15-20 rep hamstring curls

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Football Ball

IMG_5921It is always nice to have a formal occasion to dress up. Unless you are int he rich and famous it just doesn’t seem like we have enough of them! The other week was the Clarence Football Club (Hobart) black and White ball. While I wasn’t informed of the important component that was ‘black and white’ it was lucky that I just chose to dona  white dress that I have only had for two years and failed to wear. Reason? I have to detox to get into it!
Which meant when we arrived and dinner included pork crackle, I loaded my plate, asked my partner to get some for me as he doesn’t enjoy it and basically ate a plate of crunchy crackling – yum!
IMG_5872The night was great with minimal speeches as they are always the worst especially if you are not directly related, they made the night full of dancing and mingling with everyone having a great time. I was a great way to get to knwo more people a little bit better, talk some business with a few I didn’t know could help and practice some dance moves.
The following day however I woke up to a house full of bodies of approx. 7 people that decided to turn up at various times of the night to crash – the joys! While I was fine, it was unfortunate for them who were woken by my seemingly ‘normal’ routine of getting up on a Sunday and doing my thing.

Ah well, until the end of season function it is!


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Back and Bis

Wide grip lat pulls x3 15reps
Bent over row (hands up grip) controlled x3 10-12 reps
Dead lift x3 8-10reps
Rear self flys seated with laying on side rear felt flys x3 10rep seated 20rep side
Dumbbell curls 1 1/3rep on incline bench with standing hammers x3 10reps each
Spider curls barbell x3 10reps 4th set triple drop set

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Cold and Skinny?

While I thought for a long time that the cold makes you fat, it has now come to the attention of science that this may not be the case! Living in Tasmania, and now the Southern end, we are exposed to a very long, cold and often icy winter that come sometimes stretch into our spring and autumn time of year. And while I love the four seasons, it can certainly be more pleasant coming home from work to daylight and waking up in the morning to put on shorts not a Kathmandu.

So what is it about the winter that makes us ‘stack it one’. To be honest it’s not the cold itself, its actually the hormones and the way the cold makes us ‘feel’ and in turn our reactions to these feels. You know those people that when they are stressed, sad or overjoyed they eat? Those that eat to emotion are also those that this can influence the most. Not to mention the media, they just love to influence us in our choices of food!
And it all comes down to that, the food! When you think winter what springs to mind? Warm hearty soups, think potato and minestrone filled with carbs, starch and pasta and what goes with soup? Hot crusty bread, with butter – yum! Then there are the one pot wonders, when you come home from a long day at work and its dark already why would you want to slave over a stove? Coming home to a steaming hot dish is one way to warm you us! But these dishes can often include the fattier cuts of meat to maintain their tenderness – thigh fillets, shoulders and the bone. And what mops up the sauce? Serves on top of creamy butter mashed potato and bread? How about a steaming hot flaky pot pie straight from the oven – chicken and leek sounds divine? Filled with cream and then comes dessert, who wants cold fruit salad and ice-cream? I think the better idea is a hot milo or chocolate, with marshmallows by the fire or a chocolate self-saucing pudding? Have I made you feel fatter yet? And this is exactly what is marketed to us on all the magazines, because it makes you drool thinking about it!

Then there comes the exercise, if you keep your normal summer routine but then swap all your cold salads for foods like above don’t expect to remain as you were. And REALLY don’t expect to remain as you were if you change your food AND slack off on your training schedule. Sure it’s darker outside but technically there are still as many hours in the day just find what works for you whether that means over and done with in the morning or after work as you appreciate your 8hrs.

After all of this it had now been tested the effect of the cold on your body and its ability to retain fat in cold vs hot weather.

Basically in the cold weather the body can be stimulated to create a special type of tissue that is known as brown fat which under the right conditions burns energy to help keep us warm. White fat is the fat we are familiar with the stores around or tummy and bulges our waste lines which is a storage site for the excess calories that we consume.*(1)

This ‘brown fat’ is stored around the neck/collar bone area and sometimes down the spine *(2) so not in large quantities and works in the cold to stimulate heat to help keep us warm, but it is only stimulated in the right conditions and if exposed to the cold frequently enough. It has also been found that those with lower BMIs do tend to have a higher portion of brown fat then those that have higher. Not only this but as mentioned the undoing of the extra energy burnt from this brown fat is easily undone by poor food choices.

One thing that scientists are trying to do though, is find ways to manipulate the body into having more of this brown fat and while not a cure for obesity the additional calories burnt can add up to some weight. This doesn’t mean exposing yourself to ice baths on a daily basis either but looking into how this may be developed into pill form for weight loss ability. * (2)

* (2)

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Chin ups standard 3x 10reps
Chin up wide with wide late pulls x3 10reps
Chin ups standard with middle grip pulls x3 10reps
Chin ups close grip with close lat pulls (change grip piece) x3 10reps
Chin ups x3 10reps

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Salted Caramel Pecan Cookies

Salted Caramel and Pecan Cookies 1
It would be hard to believe the delicious treats are good for you but thanks for Funch Foods who have a huge range of delicious high protein powder ball mixes these are! Funch have been good enough to send me their newest product; the Salted Caramel protein ball powder mix. Who doesn’t Love salted caramel!? And some of the best combination to go with it? Chocolate, nuts, pecans, peanut butter, coffee… so I chose pecans as I love them too. I didn’t want to just made the ‘as per instructions’ mix though I wanted to get creative! But i certainly reserved some of the mix to use as per the directions to really try it out.
The new Salted caramel mix however, works a treat int he cookies! Replacing the bulk of flour that would be used its a healthy alternative and make the additions to it a breeze!

Salted Caramel and Pecan Cookies 6
Salted caramel pecan cookies
Makes 15

1c Funch salted caramel protein ball powder mix
45g Angas Park dried dates chopped
2tsp coconut magic coconut oil
20g pure maple
1/4c Almond Breezes almond milk
1tsp Heilala vanilla bean paste
1tbsp food to nourish maple cinnamon spread
35g pecans chopped (15-20whole)
2/3c wholemeal SR flour *

Salted Caramel and Pecan Cookies 3Directions
1. Set oven to 170 and line a baking tray
2. Chop your dates and combine in a cup with your maple and coconut oil. Heat for 30sex until coconut oil is melted. Add to your mini food processor the maple date mix and blend to make more paste like. Add in your nut spread, Milk and vanilla and blend to combine.
3. In a bowl add your try ingredients and add your maple date mix. Stir well and add your egg, stir well again.
4. roll out 15x biscuits and evenly position on your tray. (About 23g each) flatten the tops slightly and place on the oven to bake for 12minutes until golden.
5. Remove from oven and allow to cool before transferring to a cooling rack
*if using gluten free like spelt and not SR add 1tsp baking powder to mix

Salted Caramel and Pecan Cookies 4

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Sesame Go Bananas Snaps – The Harvest Box

sesame honey snaps 2
I have only just begun playing around with my recent goodies pack thanks to the Harvest Box who provided me with a huge array of goodies to get creative with.
Not only am I able to get creative with these items, but they are sending me more as an upcoming contributor to another mega giveaway I am hoping to include on my CleanTreats Facebook and Instagram Account as big as the previous one! So you knwo what that means? Make sure your following me to see the details and your chance to WIN!

The Harvest Box have a huge combination of goodies, available direct from their website, in packs, or straight from your supermarket individually. They are great healthy ‘trail’ like mixes with combinations with and without nuts, yogurt balls, dried fruits, super foods, grains, seeds and dark chocolate. As well as ‘Healthy Bombs’ that are bite sized goodies of deliciousness that include fruits and a few nuts, cold pressed and coated in coconut they are the ultimate sugar suppressant. All of these come in serving size pouches so the additional bonus is take one bag and you wont over eat which is so often the case when you open an entire bag of nuts!

Now I haven’t tried all these items just yet, some I am really looking forward to include the ‘Strawberry Milkshake’ combination, the powder mix I envision into a tasty dinner creation and ‘Yo Cherry’ will be excited to experiment with as well!

This morning though I wasted no item at all getting onto the ‘Go Bananas’ Mix and workign them into a childhood favorite of mine: Sesame snaps! These are ideal for a school lunch with no nuts included! They are super quick and easy, all you need is a bowl: spoon, baking paper, rolling pin (or wine bottle) and an oven!

sesame honey snaps 3Makes: about 15-20
1x45g harvest box go bananas pack (or seed mix or additional sesame seeds)
1 1/2tbsp honey or rice malt (or a blend)snack
1/2 tbsp coconut magic coconut oil melted
1/2c white sesame seeds
1tsp coconut sugar (can omit)
Topping; Crio Bru cacao nibs (optional)

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Flat bench dumbbell press x3 15 reps slow
Flat bench dumbbell press with twist with standing front cross over raises x3 10-15 reps
On the ground dumbbell press with ouch ups x3 10rep press 20rep push ups
Incline dumbbell Flys x3 10reps

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