Healthy Recipes – savoury and sweet

CHICKEN STIR-FRY

5 serves

Stir-fry in hot non-stick pan or wok –

Spray of oil

5 servings of thinly sliced chicken breast (fat and skin removed)

Remove from pan when cooked and keep warm

Add to pan –

Spray of oil, 1 tsp garlic, 1 tsp ginger, 1 tsp chilli

Plus any of the following veges you like -

1 chopped white or red onion

1-2 cups fresh or frozen broccoli and cauliflower (frozen is quicker and just as nutritious)

1 cup frozen broad beans (high in protein)

6-7 Brussels sprouts – halved

1 cup chopped spinach (buy pre-washed to save time)

2 chopped capsicums

1 small packet snow peas or sugar snaps

1 cup of chopped green beans

2 handfuls mushrooms

2 courgettes (easy to wash and chop)

- When veges are cooked to your liking, add chicken back into the pan and stir until warm

This dish is nice served up on a bed of cooked brown or wild rice

Flavour Ideas –

During cooking

- Add a little weight watchers gravy or soy sauce

- Add 1 Tbsp sunflower seeds or slivered almonds

– Sprinkle Moroccan or Cajun seasoning, or curry powder over veges

– Add 1 tsp dried herbs

– Add sea salt and ground black pepper

After cooking

- Add 1 Tbsp balsamic vinegar and 1 Tbsp of flaxseed oil

- Add chopped spring onions and fresh basil or coriander

- Add 1 tsp of flaxseed oil and 1 tsp Moroccan seasoning

- Add 1 tsp of sweet chilli sauce

QUICK GRILLED FRESH TUNA

Serves 2

2 fresh tuna steaks – about 150g each (best bought from a fresh fish shop)

2-3 Tbsp balsamic vinegar

1 tsp Dijon mustard

1 finely chopped garlic clove

Directions:

- Marinate the tuna in the other ingredients

- Grill on a hot grill for 1-2 mins each side (or 2 minutes total if using the George Foreman grill)

- They get tough very quickly so check you don’t overcook them – they are best if they are still pink in the middle. They taste different to canned tuna – a lot tastier!

Nice with lemon juice and parsley and served with a salad. I find fresh tuna tastes more like steak than fish.

KAT’S QUICK SALMON LOAF

Makes about 4 large slices

Ingredients:

1 cup rolled oats

1 large can boneless skinless salmon

5 egg whites

1 tub of lite garlic or onion and chive cottage cheese (250g)

Directions:

- Mix all ingredients together

- Pour into a non-stick loaf pan sprayed with olive oil (the silicone pans are good)

- Bake for about 15 mins (check regularly)

QUICK SALMON PATTIES

Makes 4 patties, serves 2

Ingredients:
1 cup rolled oats (may substitute with brown rice)
200g can of salmon – skinless/boneless
4 Tbsp lite garlic and chives cottage cheese
1 Tbsp wholemeal flour
1 egg white
1 tsp garlic powder
1 tsp mixed herbs
Ground black pepper
Salt (optional)

Directions:
- Mix all ingredients in a medium bowl and form into large ball. (If too runny, add more oats; if too dry, add another egg white or a few teaspoons water)
- Spray olive oil in a pan on high heat
- Divide mixture into 4 sections and form patties about 2 cms thick
- Turn down to medium after adding patties, cook till golden on both sides – about 3 minutes

Nice served with a salad

SWEET POTATO FRITTERS

Makes approx. 10 small fritters

Ingredients:
3 egg whites, 1 yolk
1 cooked chicken breast cut finely or 1 can of flavoured lite tuna or salmon
2 large mashed cooked sweet potato (for speed you can wrap in cling film, cook in microwave for 7-8 mins, peel then mash)2 Tbsp fresh parsley
1 tsp dried dill
1 tsp curry powder

Directions:
- Beat egg and egg whites
- Add other ingredients and mix well
- Cook in a hot non-stick pan with a light spray of olive oil
- Nice served with a salad

Use your imagination to come up with all sorts of other ideas for these fritters!

TUNA AND COTTAGE CHEESE SPREAD

8 servings

Ingredients:
250g Light garlic or onion and chives cottage cheese
185g can tuna (in spring water, drained)
Squeeze of lemon juice
Dried herbs
2 Tbsp low fat hummus (optional)

Directions -
- Place all ingredients in a bowl and mix thoroughly. For an extra-smooth spread you can do this in the blender.

For something different, try adding corn relish, chutney or sweet chilli sauce. A convenient protein spread, suitable as a snack or as part of a whole meal. Make up a batch at the start of each week. I like it with raw veges or mixed with brown rice or sweet potato.

PROTEIN PANCAKE

1 serving
Ingredients:
Egg whites – 4
Splenda sprinkles – 1 tsp
Cinnamon – ¼ tsp
2 scoops protein powder with a few tsp cold water

Directions:
- Whisk egg-whites, splenda and cinnamon
- Fry in non stick pan on medium heat
- Stir protein powder and water into a paste and pour on pancake as a syrup when cooked

A great post-workout dessert!

QUICK COTTAGE CHEESE DESSERT

Serves 1

2 Tbsp low fat natural yoghurt
½ cup cottage cheese
1 tsp Splenda sprinkles
¼ tsp cinnamon

- Whip ingredients together with a spoon and enjoy!

QUICK RHUBARB DESSERT

3 servings (approx.)

1 bunch of rhubarb (approx 12 stalks) and a small amount of water
A few drops of vanilla essence (optional)
2 Tbsp Splenda – optional (or a few drops of stevia)
1 tsp cornflour, mixed to a paste with a little water – optional

Directions:
- Cut stems off rhubarb and cut rhubarb into approx. 3cm pieces
- Place in a pot, stir in the other ingredients, cover with water and cook on a medium heat for about 10 mins. Can also be microwaved.

Rhubarb is a low carb fruit and high in fibre. This is a great dessert and I make 4-5 small containers of it at a time. When it’s cold I add a scoop of vanilla protein powder, it’s so delish! Even better, blend it up with the protein powder. You could also try it on porridge, muesli or mixed into plain yoghurt.

Just be careful not to overeat!

BERRY DESSERT

Serves 3-4

Ingredients:
250g tub lite cottage cheese
2 Tbsp Splenda or 1 tsp Stevia
4 scoops protein powder – any flavour
1 cup frozen berries – any kind

Directions:
- Blend the top 3 ingredients together in a blender until smooth
- Add the berries at the end – you don’t want to over-blend them, chunks is nicer
- Pour into dishes and set in the fridge.

Freeze for 10 mins to create a low fat / low sugar ice-cream!

Pictures speak a thousand words…

A collage of some of my favourite inspiring pictures…

I put motivating pictures all over my bedroom, in my locker at the gym, on the fridge – generally everywhere, to keep me mindful of the life I want to live – and the types of powerful-looking women I aspire to be like.
Have a look on the Internet for images that inspire you, print them out, put them around the place and I guarantee you’ll train harder!

£5 workouts for Charity – chicks only!

Hi Ladies!

For the next month, I’m offering £5 Personal Training sessions ‘chick boot camp’ style, with all proceeds going to charity (The A21 campaign, which is helping get girls out of sex slavery http://www.thea21campaign.org)

I will be training girls at -
Postman’s Park, St. Paul’s – 1.30pm, Mon – Fri

Bookings required. Times are flexible and dependent on the group, so let me know if any other times suit you better and I will try to arrange!

I cater to all fitness levels (so don’t be put off!)
My training style is circuit style, fun, varied and full of energy

If you or any of your girlfriends want to tone up or drop some body fat before Christmas – and meet some new friends while you’re at it, would love you to come and support this very worthy cause.

Please also forward to all your friends and family who may be interested!

Thanks,
Kat

Can you do this??

Matt had never done this before - and he nailed it!!! Remember the Adidas quote 'Impossible is Nothing!'

Are you up for a challenge?

To all my favourite gym goers,

I hope you’re week is going great and you are feeling strong, positive and focused on achieving the body and life you really want.

I have 3 clients called Matt – Matt W, Matt J and Matt T. They are all awesome. Yesterday Matt T totally blew me away. He kneeled on the swiss ball and returned a 4kg medicine ball back to me no less than 49 times – with GREAT style nonetheless!!!

THEN (and don’t try this at home! On second thoughts – DO!), he got up and gave me 5 decent squats standing on the swiss ball!

Sure, Elvis was in the building with the amount of shaking that was going on – but for someone that’s never done it before, I was well impressed!

He also did –

52 press ups in 1 minute

26 Sit ups in 1 minute (getting tired)

9 free Pull ups – (impressive)

and 25 jumps onto the box (AFTER the swiss ball squats and other exercise, so his legs were pretty much smoked by this stage)

His total score is – 166 (I’ve given 1 point for each med ball throw and 2 points for each squat on the swiss ball)
After he walked away exhausted (but exhilarated!) I decided I’d set a little challenge.

YOUR MISSION  – Should you choose to accept it – is to challenge Matt’s PB’s (Personal Bests)

Whoever can beat 166 in the next week receives an extra 30 minute Personal Trainer session (valued at £25).
I DARE YOU!

Yours in getting a better body,

Kat

Article – The power of your peer group

1 Dead Frog and the Power of Your Peer Group

Posted on November 15, 2009 By Bedros K

This is a guest post from Adam Toohey who is a Personal Trainer in Toronto I found it very interesting and challenging!

Hey guys and gals; let me start by offering you an insight -

“Most people’s lives are a direct reflection of the expectations of their peer group”- Tony Robbins

What does that mean?

Before I go there let me ask you a question.

Who is your immediate Peer Group made up of?

Who do you spend most of your time with?

If you were to ask me that question I would tell you my girlfriend Andrea and her family (at least in person) is the peer group I am in most contact with on a daily basis.

It is my guess that for most of you it is the same not including the time you spend with your clients and/or work colleges.

Your real peer group is the people who not only you spend a bunch of your time with, but whose opinion and feelings you care about the most; the people that if you stuff up, or fail to achieve something, or have an argument with that will undoubtedly give you the most grief.

The people that you will travel with, eat with, laugh with and cry with.

These are the people that make up our immediate peer group and they almost always have the greatest influence on us and on almost every aspect of our lives.

We know Bedros’ story… and if you don’t just picture a guy living out of his car and surviving on Tuna and Diet Coke shakes on a regular basis.

This bloke has done it tough, no doubt about it.

Maybe you are doing it tough right now?

Maybe you have to be up at 3am to catch the night bus part of the way to your camp to then have to walk an additional 40 minutes to get there. With snowstorms around the corner this might be considered doing it tough.

Maybe that’s not you but you are having your fair share of challenges getting your fitness business to the level we have all heard about and seen. We hear the stories each and every day from the best in the business. Yet for some it seems so far off in the distance that it’s incredibly daunting and almost bloody impossible.

Now that may be the case, but let me ask you this; what are Your Expectations for yourself, your life and your business? Are they high enough to soar like an Eagle, or are they just average?

By the way, someone who is switched on will be able to tell just by listening to you talk about these things.

Here’s another question; what are the Expectations of your Peer Group for their lives and business BUT more importantly, what are their expectations of you?

You see, if the expectations you hold for your life and your business FAR EXCEED the expectations of those directly around you, you will have an uphill battle and you will have to bust your a** to make it happen.

How can you tell if those people have lower expectations?

They’ll say things like…

“Hey come on stop working all the time, don’t be so serious” or

“You don’t need to make that call, do it tomorrow”

Or perhaps you have encountered your own versions of this from your people.

You see the same thing from clients don’t you? When they put up a whole bunch of reasons (excuses) as to why they are the way they are, or why they have yet to succeed in maintaining a healthy, fit body.

You will also see their friends more often than not are egging them on to go out for drinks, or the pasta bar, or pizza on the weekend or a BIG night on the town… and sometimes they will be really good and avoid all of that. The truth is, eventually it will get to them and bring them back to the same spot they started at.

What is really going on here is their peer group becomes scared of what their friend’s growth and personal development will mean for them. They could get left behind which could mean the loss of a friend and the loss of love. Something we all fear at some level.

The same thing is happening to you IF the people that make up your peer group are constantly trying to bring you back to their level.

Does it mean they don’t love you?

Not at all, it just means that they are scared and unsure (and we all know about Fear and Doubt)

So what can you do?

Well if they are your family chances are you can’t get rid of them. If they are your “friends” then perhaps you can find yourself some new friends to hang with.

The other option is to Lead and Be an Example to all of them. Truly set the standard for what is possible in your life and business and measure what you can do based on what you can do, not what others can do. If you’re always measuring against someone else you will only push yourself so far.

Set the standard so that you are doing more than anyone else could possibly expect. This is what made guys like Michael Jordan THE very best. He wasn’t competing with someone else; he was competing with what his absolute best could be and for that there is no limit.

And did you see how through Jordan’s level of standard and determination and passion he was able to bring his team up to a level they probably never would have played at if not for his leadership and example?

Your Persistence and Determination to make it happen will ultimately bring you the success you desire.

People will criticize you and they will try and bring you down; try to make you quit when they see something as impossible. They may even shout at you to just give up and be done with it. It is your responsibility to yourself NOT to listen to them. In fact, if you try hard enough and stay totally focused on the prize, you may not even hear their cries.

Allow me to share with you a story…

A group of frogs were traveling through the woods, and two of them fell into a deep pit. All the other frogs gathered around the pit. When they saw how deep the pit was, they told the two frogs that they were as good as dead.

The two frogs ignored the comments and tried to jump up out of the pit with all of their might. The other frogs kept telling them to stop, that they were as good as dead. Finally, one of the frogs took heed to what the other frogs were saying and gave up. He fell down and died.

The other frog continued to jump as hard as he could. Once again, the crowd of frogs yelled at him to stop the pain and just die. He jumped even harder and finally made it out.

When he got out, the other frogs said, “Did you not hear us?” The frog explained to them that he was near deaf. He thought they were encouraging him the entire time.

Who are you hanging around most of the time? Are they a positive influence? Do you regularly see people who encourange you, motivate you, grow you, challenge you and improve your life? If not, start looking for them!

Adam Toohey is a Certified NLP Practitioner and owner/operator of a Toronto Fit Body Bootcamp

This post was powered by www.ptpower.com

Check out my website www.katmillar.com for more inspiration

Quick and healthy snack ideas

One of the biggest downfalls I see in my client’s that want to lose body fat, is what they eat between meals.

Sure, it’s easy and delicious to have fruit and yoghurt or muesli in the morning. A salad or soup for lunch and everyone’s always telling me they eat veges at night. So why are people still struggling to drop body fat?
I believe a huge reason is what goes in, between meals.

You’re standing in the line at your favourite coffee shop, and those muffins look soooo good right? And they may even say ‘Skinny’ – less than 5% fat and you’re starving?
Have you ever thought about why they taste so good? They are FULL OF SUGAR!! And what does sugar turn to if you’re not training intensely? FAT!

Don’t feel too proud of yourself just because you eat good meals! It’s the snacks that can make or break your body looking the way you want it to. Think about the little things that sneak into your mouth without you even noticing throughout the day. A bag of crisps, biscuits, some lollies here and there..

Here are my current 5 favourite snacks on the run –
Boots – Granola and yoghurt
Boots/Supermarkets – Slimfast bar – like a chocolate bar but only 99 calories and delicious
Starbucks – Carrot/celery and hummus
Tescoes lite options salads or I grab a bag of baby radishes, a pack of pre-cooked prawns and a low fat hummus – yum!
Marks and Spencers salads – (look for one less than 400 calories if you’re watching your weight)

And now for a more extensive list of snacks that beat most the fat and sugar laden ones you see on the run…
(Some of them require a bit more work and organisation on your part, but I promise it’s worth it!)

The reason these snacks are much better choices than ‘junk-food’ is that they provide…
*Less calories than junk-food
*Better nutrition (e.g more quality fuel for your body)
*More protein so they will fill you up and sustain you for longer
*Less sugar and fat = less fat on your body!

Kat’s picks…

Banana and low fat yoghurt

Banana or berrie smoothie made with skinny milk or low fat yoghurt

Beans – Raw. A big packet has less than 50 calories and a balance of protein/carbs

Beef Jerky or biltong (low fat, high protein) and a piece of fruit

Carrot and celery sticks with hummus

Carrots – baby with cottage cheese and salmon dip

Cherry tomatoes or a carrot, 100g low fat deli chicken breast – pre-cooked

Coleslaw – with cherry tomatoes and tuna/chicken/salmon

Dried fruit and raw nuts – 1 small handful

Egg – 1 hard boiled and a small piece of fruit

Fruit salad – fresh/tinned and a protein shake or low fat yoghurt

Fruit – 1 large e.g. apple or 2 small – e.g. mandarin, protein shake

Muffin – healthy, homemade with oats/fruit/yoghurt (ask me for the recipe!)

Muffin – Savoury, homemade with brown rice, tuna, egg, cottage cheese, herbs

Muesli bar – look for a low fat / low sugar one – check the label

Nuts – raw, 30g, a protein shake and a small piece of fruit

Porridge or muesli – with skinny milk or low fat yoghurt

Pita bread – 1 small whole-meal with cottage cheese, toasted

Prawns – Pre-cooked. Dip in hummus or natural yoghurt, lemon and herbs

Protein bar – look for one under 200 calories, low fat / low sugar

Protein shake – Great after a workout. Nice blended with berries

Raw veges – e.g baby radishes, beans, brocolli dipped in cottage cheese

Rice crackers – Dipped in salsa, hummus or cottage cheese

Rice cakes – with chopped boiled egg, peanut butter or cottage cheese

Rice – brown rice with tuna and salsa or soy sauce and herbs

Rice salad – Brown rice, chopped chicken, veges, balsamic vinegar, herbs

Ryvita crackers – with salmon, tuna or cottage cheese and sliced tomato

Sashimi and miso soup

Sushi – 3-4 pieces – with large pieces protein e.g chicken/prawn

Sweet potato – cook in microwave 5 mins, add cottage cheese/tuna/salmon

Toast, 1 slice wholegrain with tuna/hummus or tomato/cottage cheese

Vege soup – homemade with chicken breast or lean meat

Vege juice – Carrot, celery, tomato etc. Balance with a protein choice

Water/grain crackers – with cottage cheese/tomato/avocado/hummus

Yoghurt – low fat / low sugar. Add your own fresh or frozen berries

Choose a few, be creative and give them a go. And please try not to let to many shops suck you in with their greatly presented food that doesn’t give you life-giving fuel. It’s your body, and your choice.

Be strong and choose the best option as often as you can and you’ll be well on your way to achieving a better looking and feeling body!

For more tips, please email me – mailto:info@katmillar.com

Ask about my November special on my getSlim weight loss system that offers money-back guaranteed results!

Yours in getting a better body,
Kat

Want better results?

How do I get better results?

Here’s your Action plan!….

*DEMAND MORE from your body. When you’re grinding that bike or gunning up that hill – If your lungs scream at you, tell them to shut up!
Can you go higher?
Deeper? …  Harder? … Longer?
What limits are you placing on yourself? Are they genuine or are they just excuses?

Do you want to walk out of each session feeling like you’ve done your very best?
Only you know when that is…

*Remember – Pain is temporary – Quitting is forever. You don’t want any regrets.
Think back to what your goals were when you started your particular program. Are you on track? EVERY WORKOUT COUNTS! Each time you stop yourself short – whether it’s 1 bad attitude day, 1 workout, 1 rep, 1 min – you’re 1 step behind in your goal. Make every moment an opportunity to use wisely and not waste it!

Calculate what % of your time you’re devoting to your health and fitness.
We all have 168 hours in our week to ’spend’. How are you spending your 168? Is there any way you can sneak an extra hour or 2 in of activity somewhere?
Your mind will straight away come up with excuses why not to do things. Otherwise, you’d be doing them now. Get creative. Turn off the voice of doubt and starting thinking WHAT IF. Why not see how far you can go? Is it really that impossible?

Consider - Adding a 30 min brisk walk 3 mornings a week would rev your metabolism up for the day, give you some additional and probably well needed ‘you time’ and add up to an additional 6 hours of cardio in a month, just by making a simple and ‘do-able’ change in your lifestyle. Can you just for a minute take some time to really be honest with yourself. Adopt some WHY NOT thinking!

What have you been putting off?
When are you going to do it?
If not now, when?
Why not see what you can become or how much you can grow?

*Find at least 3 pictures from a magazine or the Internet that you will look at daily to help reinforce your goals.

Print out and put in at least 2 places – e.g. fridge, wallet, bedroom wall.

PICTURES ARE POWERFUL! This one task can literally change your thinking when you’re deciding what actions to take.
Focus on physiques that you would like to look like, or people that are doing things you’d like to do.

Every morning when I wake up, I look at a page of pictures I have stuck on the wall by my bed – they are of fantastic women sweating, boxing, running up hills and pumping weights – and they all look strong and toned. It makes me hurry to strap my Ipod on and head out for my run.

Enjoying your life through having the best health you can is a great reward for disciplined and consistent effort.

It pays off in numerous ways!

You feel energised, strong, alive and ready to take on the challenges of life!

How to get slim and feel great!

Hi everyone!

I have met loads of people at the gym now so I’m enjoying giving lots of people some new tips and tricks to get better results!

If you see me at the gym, please come and say hi – I’d love to meet you

I am rolling out the getSlim program in local businesses around the St. Paul’s area next month so if you or anyone in your business that would benefit from some weight loss coaching and support, this program is for you!

Over 5 years experience in changing people’s bodies. Money-back guaranteed weight loss results.

Typically, participants lose approximately 1kg per week on the program and get loads of tools to continue with your results as part of your lifestyle. Private consultations or small groups available. I can even come to your office if you are local.

Sessions start from just £15 for small groups.

Email info@katmillar.com to get started. Your first session is a complimentary trial to see if it’s for you!

Lacking motivation?

According to a recent study of Leading Personal Trainers, many people are blaming their busy lifestyles for their lack of motivation to exercise.

The survey conducted by Zest Health clubs to identify ‘exercise motivators’ revealed that people are inclined to lose their motivation if results are not seen quickly enough.

Changing our bodies requires us to change, however it is not just about restricting ourselves. It’s about what we are ADDING to our lives – NOT taking away. If we focus on what we’re ‘missing out’ on, we’ll probably be miserable… But if we focus on what we’ll be GAINING by improving our lifestyle, things will start to happen naturally

So, that said, what can you start doing TODAY to improve your body and your health?

Here is a simple checklist to see how you are doing…

1. Am I drinking 8 or more glasses of water per day?

2. Am I getting 8 hours sleep? (or the appropriate amount for me)

3. Am I eating 5+ fruit/veges per day and getting the right amount of protein, healthy carbs and good fats?

4. Do I take some time out each day to de-stress if needed (this can be as simple as  taking 10 minutes outside in the fresh air)

5. Am I doing cardio 3 or more times per week and weights twice a week? (This is a requirement to change/maintain your body shape)
If you have a busy lifestyle, it is even more ESSENTIAL that you get regular exercise – MOST days!

Exercise helps ‘eat up’ the stress chemical cortisol and releases endorphins – (those ‘feel good’ babies!) – next time you feel like chocolate to make you feel better, try some activity! It’s sure to give you a longer lasting high!

5 Characteristics of a Champion

1. Passion
How can you get more fire in your belly, more desire, more ache and more deep want that stirs you to action. Do you know what you’re going after?

2. Belief
Do you believe you can do it? Are you telling yourself you can or you can’t? Either way, you’ll be right. Are you determined to do what it takes to succeed?

3. Values
Do you value yourself enough to do the things required? What’s important to you? Why? How do your values line up with what you want to achieve in life?

4. Communication – self talk / others
What types of things do you say to yourself on an everyday basis? Do you have a healthy positive vocabulary or do you speak negatively? Do you talk yourself or others out of things? What else can you say to help you achieve what you want?

5. Habits
Are your habits serving you? Do you log the things you need to do consistently? We are a product of our habits. The way you are now is a result of the choices of your past and your current habits. What habits do I need to take on or remove?

If you are not currently working with a Personal Trainer and would like to try a free, no obligation session, I’d love to meet you and help you towards achieving the body you desire!
(Ask about my special ‘Shape up before Christmas’ 2 for 1 deal!)
Just click this link to email me mailto:info@katmillar.com

Until next time, stay strong and focused!

Kat

Woohoo! I’m Personal Training again!

Hi everyone!

Thanks for coming to read my blog!

I have hit London – and they don’t know what they’re in for!

I’m working as a Personal Trainer at LA Fitness, St. Paul’s, London City. Very exciting! It’s a fabulous gym!

If you are in London, or know anyone that is, I’m offering free trial sessions for a week beginning Monday, 19th October. Spaces limited!
Come and experience the difference between working out lonely, and working out to get great results! Research shows that working out with a Personal Trainer gives you 60% better results – and keeps you striving towards your goals! IT WORKS! I money-back guarantee it!
You don’t need to be a member, and there’s no obligation to continue! Just come and have a fun, fantastic workout with me!

Well, quick news from me!

I’m LOVING London! Am enjoying doing some sleuth-work to find the healthiest options in my new city! There is MEGA convenience food EVERYWHERE – Pasty’s, donuts, sandwiches overflowing with mayo (but luckily they all have calorie counts on the front so you know what you’re in for!) It’s a bit of a mission to find great options!
But there are lots out there!
My favourite is Leon and Salade so far. Lots of healthy salads and soups.
My tube-snack is pretty much always a bag of trimmed green beans and some prawns or chicken breast from the ever-handy ready-to-go portions from Marks n Spencer. Haven’t found many good protein bars yet so I’m on a mission to find some!

Will write again soon!

Until then, Train hard and keep smiling!

Kat

Kat’s Chats

Hey All!

Long time no hear from me!

I am packing up and heading off to London – the time is flying! Have had all sorts of delays with the NZ embassy and my visa, but it’s all sorted now and I leave in a few weeks. Has been a mission that’s for sure, but nice having some extra time with my friends and family

6 week challenge

Was a great success! A lot of you made some great progress and either came close or reached your goals. Thanks to all those who came along to the final wrap up!

We had a great time together and I really enjoyed celebrating with everyone!

I’m sure you all inspired and motivated each other with your stories

getSlim

We had a great, relaxing final weigh in with healthy snacks and drinks and a chance to kick back and reflect on how far you have all come. Keep up your fantastic efforts – you are all stars! And I’d love to continue to hear how you are all doing.

‘Strengthen your mental muscle’ seminar

We had a full house for both seminars and a great time!
Thanks to everyone who came along and for the positive feedback following.
I hope you were inspired!

No excuses cardio blast 2

Thanks and WELL DONE to everyone who turned up on a cold, rainy Saturday morning and got HOT!

YOU ALL DID FABULOUS! Was really proud of you

Well done on your pain and effort!

Special mention to Nilesh Bhuthadia who got the best distance. Congrats!

Newsy Stuff -

Training –

Guess What! I forgot to let you know that I finished my 1000km’s in a year goal. Seems like only a few months ago I set that goal!
I ended up getting a bit over 1,200 kms and it didn’t feel hard at all – maybe I need a heftier goal next time! It was quite an easy goal to complete. In one year, not a week went by without a run. I mostly ran 5 days each week so I’m stoked I set that ‘big picture’ goal cos it felt great to tick it off

I’ve been LOVING winter – especially training. It’s so nice to be able to push myself that bit harder to warm up rather than be bright red and sweaty after 5 minutes! The other day I didn’t warm up much and got home from my 8km run still with freezing cold hands! But I much prefer that as it makes me run faster
Feeling pretty strong in the weights too although there’s always room for more improvement!

Achievements -
80kg squat! Woohoo!!!

Food of the moment –
Easy protein dessert  treat– Egg whites and protein powder whisked together with a tsp of desiccated coconut, microwaved til it’s big and fluffy – mmm! Not to be had too often!

Also quite into Low carb protein bars at the moment from Pt Chev Low carb shop – but have to watch I only have them occasionally as they can be too more-ish.

Drink of choice –
PVL Whey Gourmet Chocolate Peanut Butter Protein shakes – only $4 (have with water) at Club Physical, Margan Ave – yum!

Latest goals to keep me motivated each week…
25km a week running plus lots of X-trainer whenever I can. Doing mainly outdoor running
Lots of crunches – just cos they burn and make me feel hardcore lol
Yoga or body balance every week – such a nice end to the day! Must do!

Thanks so much to everyone for your kind words and well wishes about setting off on my big O.E

I’m really going to miss you and Les Mills, New Lynn – my second home!

I started as a member at that gym when I was 16, so it is quite bizarre moving on after all that time! But it just feels so right, and perfect timing to be taking off on my big life adventure

I plan to return with more knowledge, skills and experience to enrich the health and fitness industry with when I get back to NZ.

I have really enjoyed getting to know you all!

I will email from overseas with a travel blog once I set one up if you’re interested in staying in touch. Would love to hear from you, so please let me know how you are going

All the best with everything!
Keep striving, keep positive and of course keep going hard!

Kat