It's A Wrap: 2013 Fitness Show

Men's Fitness Fit Bloke Challenge

Over the weekend the inaugural Perth Fitness Show transformed our Convention Centre into a craze of exercise, nutrition, fitness and well-being. The convention centre was packed with industry representatives and members of the public on both days, enjoying the latest and greatest in exercise equipment and apparel, supplements, and training technique.

Michelle Bridges

The main stage was constantly abuzz with presentations from industry leaders, with the keynote presentation each day from the Biggest Loser's Michelle Bridges. Michelle's motivational speech was on the concept of having a plan but remembering to put that plan into action, with her trademark "JFDI" - Just Freakin' Do It! She finished off with her three secrets of success:

1. Consistency

2. Consistency

3. Consistency

Fitness Modelling

For the majority of Saturday the main stage hosted a number of fitness modelling and bodybuilding competitions, which definitely kept the crowds entertained. It is extraordinary to see where these people get their bodies after lots and lots of hardcore training and disciplined eating. 

The other major highlight were the fitness challenges, male and female. The grand final of the Men's Fit Bloke Challenge was absolutely intense, as the final two from hundreds battled it out for bragging rights and a few thousand dollars worth of prizes. 

There were MMA demonstrations, Zumba classes, interactive "indoor walking" (resembles a cross trainer) demonstrations, and more protein samples than you could stomach!

Definitely left feeling inspired and motivated. with bags full of goodies and a head full of knowledge! Looking forward to the show coming back bigger and better next year!

Did you go the show? Comment below and let us know your thoughts! Things you liked, things you didn't. And...go!

Zumba and MMA Demonstrations

Perth Fitness Show

The Perth Fitness Show 2013 is on this weekend at the Perth Convention and Exhibition Centre.

Head down to the Show and explore all things health, fitness, nutrition and wellbeing. With inspiring speeches from Michelle Bridges, cooking demonstrations from Teresa Cutter, fitness modelling competitions, and all the latest and greatest in training, there is something at the show for everyone!

For the uber-keen amongst you, you can even participate in a training session with either Michelle Bridges or the Commando. May need to work some over time though it's not cheap...a one hour session (in what we would assume is going to be a pretty large group) is going to set you back $150.

Get down there, soak up some atmosphere, and get some new tips and tricks! You can buy tickets here or at the event. Doors open 9.30am-5.00pm.

Have a great time, see you there!

Perth's New Healthy Eating Option: Health Freak Cafe

Perth is buzzing with excitement about the much anticipated opening of Health Freak Cafe. With two cafes in Subiaco and Scarborough set to open before the end of the year, Perth is set to have a new, healthier dining alternative. 

Health Freak Cafe brands itself as 100% clean eating, gluten free, sugar free, whole, unprocessed, unrefined and organic.

The breakfast menu has our tastebuds going into overdrive, lots of delicious sounding options to suit everyone. All the regular menu items you would expect to see, but with a healthy twist. No doubt the sugar free, low carb, high protein pancakes will be a huge hit!

Protein pancakes

Quinoa cakes

Health Freak Cafe will also be open for lunch. The lunch menu is comprehensive, it's definitely going to take a few visits to try everything that sounds good. The gluten free oven baked goats cheese arancini catches my eye, and the layered vegie stack looks delicious!

Layered vegie stack

And the only bad news? We're going to have to wait! According to their website the two flagship cafes will be ready to go in December. 

Until then, follow Health Freak Cafe on their Facebook page for all the latest updates, and more teasing photos!

Which menu item has you salivating? Know of any other healthy dining options in Perth? Let us know below!

Start Your Summer Health Kick With Ocsober!

Summer is just around the corner and what better way to kickstart your summer health kick than by getting involved with OCSOBER. If you haven't heard of Ocsober (or, sober october) before, think Dry July but at a better time! 

The pledge is to go alcohol free for the month of October. You can get a double-hit of feel good by also using the opportunity to raise funds for drug and alcohol education programs for Aussie kids.

If you're trying to lose weight, cutting alcohol will help you reach your goals faster. Alcoholic beverages are high in calories and have negligible nutritional value, making them "empty calories". Did you know that two glasses of wine takes about an hour of walking to burn off? How much walking would you need to do the day after a big night out?

And for anybody trying to gain lean muscle, alcohol is also going to be letting you down. Alcohol inhibits protein synthesis and is bad for testosterone production. 

Then there are the other consequences. How often do you go for a big night out and then go home and have a steak with steamed veggies? I'd put money on the answer being never. You end up crawling home past maccas or the kebab shop, am I right? And then the next day when you wake up you just can't be bothered cooking, so you end up fuelling your body with more high fat high carb takeaways. Alcohol throws your entire diet out of whack.

So...take the challenge this October and go sober! 

Are you doing Ocsober this year? 

Happiness is Health

There is a good old saying which goes like this:

Happiness is health and a short memory!

It's no secret that a healthier you will lead to a happier you, and that's why regular exercise, good nutrition, recreation and sleep are so important for you.

But this saying can be challenged in a typical "chicken vs egg" debate: does good health lead to happiness, or does happiness lead to good health?

A number of studies have shown that people who are happy generally live longer and have better health than their unhappy peers. 

But the question remains: are they happy because they're healthy, or are they healthy because they're happy?

Food for thought! But we think finding happiness is an important part of your wellbeing. 

Whatever it is that makes you happy, find time for it! We will have more on "work/life balance" later this week!

But what is it that makes you happy? Think about it...then go do it! You never know, you just might live longer....

Healthy Paleo Peppermint Slice

Healthy snacks can be difficult to determine. This is owed largely to product branding and marketing, with often misleading labels for "health bars", "fat free" this, and "sugar free" that. Sometimes it's easy to workout. All the lolly brands that are "99% fat free" - most people still realise chomping down on a bag of lollies for an afternoon treat isn't exactly good for you. But what about when the lines are more blurred? Be cautious of "healthy snacks" and always check the label for nutritional values.

Our advice - freshly prepared is always going to be better for you than pre-packaged.

We all enjoy a sweet treat now and then. Here's a great one that reader Bridget has recommended!

A couple of weeks ago we talked about Eating Paleo: A Prehistoric Diet for the Modern Day. Here is an awesome paleo recipe for Peppermint Slice from Samantha Gowing. So easy to make, so delicious, and healthy!

Ingredients:

• ¾ cup currants
• ¾ cup dried apricots
• ¾ cup hazelnuts
• ¾ cup Brazil nuts
• ¾ cup sunflower seeds – activated if possible
• ¾ cup cacao
• ¾ cup shredded coconut
• 2 teaspoons vanilla
• 3 drops peppermint oil (food grade)
• 2 teaspoons agave syrup
• ¾ cup coconut oil, melted – plus a little extra for greasing
• 2 tablespoons goji berries for topping
• Extra coconut for topping

Instructions

1. Line a rectangular or square cake tin with baking paper. Brush with coconut oil
2. In a food processor, blitz currants, apricots nut and seeds until they resemble coarse breadcrumbs
3. Add cacao, ½ cup shredded coconut, vanilla, peppermint and agave
4. Fold through melted coconut oil
5. Press into the lined tin, scatter extra shredded coconut and goji berries on top
6. Refrigerate for at least 4 hours to allow to set
7. Turn out onto a board when hard and cut into squares
8. Keep chilled and use within 5 days

If you give it a go - let us know your thoughts and post us a picture below!

Swim Your Way To Fitness and Escape this Wet Weather

Training with clients at the Supreme Court Gardens last week, one of them referred to it as the Supreme Court Swimming Pool. Perth has been inundated with rain these last few weeks, and it doesn't look to be over yet!

If you're a lover of functional, outdoor training, the bad weather can often become an easy excuse for getting out of training. 

But when it starts to sprinkle, dive in with a splash! Head down to your local swimming pool and get in some laps. Swimming is a great all over body workout, and training in the water can provide new benefits that you wouldn't get in your outdoor park session. Swimming has all of these amazing benefits:

• Increases muscle tone and strength

• Improves VO2 max

• Improves flexibility

• Burns calories

• Increases heart health

• Builds endurance and cardiovascular fitness

So quit making excuses in the rain - find your nearest swimming pool and head there for a swim after work. Best of all, swimming is actually good FUN! If it isn't a part of your usual fitness regime, give it a crack, you might just find that you love it. 

Why You Need To Be Eating Kale

First there was spinach. Then came broccoli. Now, say hello to your new best food-friend...Kale!

We all know if it's leafy and it's green, it's guaranteed good! But kale may just be the best thing since Popeye first came on to our screens smashing down cans of spinach-y good stuff. 

What kale is currently lacking by way of cartoon endorsement, it more than makes up for in nutritious goodness. If you're not on the kale band wagon yet, here are our top five reasons why you should be!

1) Kale is rich in powerful antioxidant Vitamin K. Vitamin K has been linked to reducing risk of cancer according to scientific studies. 

2) Kale is full of fibre and sulphur, which makes it great for detoxifying your body and improving your liver health.

3) Kale is rich in Vitamin A and Vitamin C. These vitamins are important for your vision, healthy skin, immune system function, hydration and metabolism. 

4) Kale contains omega-3 fatty oils (good fats) which protect against asthma, arthritis and autoimmune disorders. 

5) Kale is low in calories and has zero fat!

By this stage we know what you're thinking: wow, sounds great, but what do I do with it?!!?

Don't worry, we have you covered! Head over to Daily Bites for 52 Ways To Eat Kale for some great recipe ideas to get you started! Here is one of our favourites for you to have a go at:

This Recipe for Roasted Salmon with Kale Tahini and Cranberries from Cara's Cravings is PACKED with goodness, is easy and quick to make, and tastes absolutely delicious!

Ingredients:

2 6oz filets of salmon, preferably wild Alaskan sockeye

1-2 teaspoons lemon zest

salt & freshly ground pepper

2 tablespoons (20gm) dried cranberries

1/3 cup thinly sliced red onion

1/2 lb chopped kale

1 tablespoon tahini

1/2 tablespoon lemon juice

2 tablespoons water

freshly ground pepper

Directions:

Preheat oven to 375ºF.

Place salmon on a foil-lined baking sheet. (If the salmon has its skin on, you will not need to grease the foil, and you can easily slide a spatula between the meat and skin when the salmon is done cooking, leaving the skin behind. If the skin has already been removed, spray the foil with nonstick cooking spray.

Sprinkle salmon with lemon zest, salt and pepper. Bake in preheated oven for 10 minutes, or until just opaque in the center.

Meanwhile, place cranberries in a small bowl and cover with hot water. Heat a large nonstick skillet over medium heat. Add onions with a splash of water, and cook until softened, about 5 minutes. Add the kale (a few handfuls at a time if it doesn't all fit) and cook, turning with tongs, for about 10 minutes, or until all the kale is wilted. Season with a pinch of salt. Stir together tahini, lemon juice and water, and add freshly ground pepper to taste. Pour the tahini sauce over the kale. Drain the cranberries and add to the pan. Stir until everything is coated and heated through.

Plate the salmon with the warm kale, and serve immediately.

Do you cook with kale? Share your favourite recipes with us below!