This is a great Booty and Core workout. Complete each exercise for 30 seconds with 5-10 sec rest in between. Repeat three times. 1. Lunge Knee Lift (15 sec each side) 2. Squat Tap 3. Star Crunch 4. Mountain Knee touch 5. Surfer Burpee 6. Hip Thrust 7. Drop Squat 8. Skaters 9. Single leg crunch extension You can add any weights if you have them at home. Looking for some extra cardio, add in a 100m run or 10 sprints at the end of each circuit.

This is one of my favourite workouts. Its all about challenging yourself EMOM (every minute on the minute)! Block one: complete the 4 exercises for 8,6,4,2 reps within the minute. Start again at the beginning of each minute. Repeat 5 times, then rest or add a 200m run for a cardio kick. Repeat each block twice. Block One: 1. 8 Jump Jack/Air Jack 2. 6 Shuffle block Jump 3. 4 Plank to Squat 4. 2 Get Ups Block Two: 1. 8 Skaters 2. 6 Burpee Press Ups 3. 4 Push Up Row 4. 2 Sprints 10m or 2 Bear Crawls Set up your interval timer with 1 minute High (work) 0 min Rest – 5 intervals. Enjoy.

This workout is great for the Upper body and Core. Its has a Tabata focus with work to rest ratio. Focusing on exercises to keep you moving for your heart rate but also develop stability and strength. Set your timer for 9 intervals…20 secs High/ 10 secs low. Rest for 1-2 mins and then repeat twice more. 1. Broad Jump Crawl Back 2. Frog Jump Push up 3. Plank Jack Shoulder Tap 4. Alligator Push Up 5. Russian Twist 6. HRPU 7. Kick Sits 8. CTF burpees 9. Sprints (10m across your room) Enjoy!

Ingredients: 1 piece of fish 2 corn tortilla 1 tsp brown sugar 1 tsp olive oil 1 tsp spicy harissa Carrot Cabbage Mesclun Method: Make the sauce. Add harissa paste and brown sugar to a bowl and stir. Slowly drizzle in your olive oil until it reaches a thin consistency. Thinly slice the cabbage, grate the carrot and prepare the mesclun. Pan fry your fish for 1-3 minutes each side, depending on how big your fish is. Heat your tortillas in a pan until warmed through. Assemble your tacos with your veg and fish and tip with the harissa sauce. Enjoy.

Ingredients: 1 packet plain biscuits 112g butter 1 cup walnuts 1 tin sweetened condensed milk 1 tsp golden syrup 1 cup icing sugar 2 tsp coffee 2 tsp water Method: Melt butter in a pan. Add in sweetened condensed milk and golden syrup. Blits the biscuits and add to the pan. Blits the walnuts and add to the mix. Mix well. Press into a pan and bake in the oven for 25-30mins at 170 degrees. Its should be nice and golden on top and cooked through. Mix together the icing sugar and coffee and water to make your icing. Pour over the slice once cooled and let set. Slice and enjoy.

Ingredients: 100g Bulgur Wheat 1/4 Cauliflower 1/2 Orange Kumara 1/2 Purple Kumara 1/2 Carrot Greens 1 Chicken Thigh Seasoning of choice Method: 1. Peel kumara and carrot and chop into 2cm peices. 2. Place on baking try and spray with olive oil and sprinkle with seasoning. 3. Bake for 30 minutes at 200 degrees. 4. Season your chicken and cook in a pan for 2-4 minutes each side. 5. Once cooked take out of pan and set aside to rest for 5 minutes then slice. 6. Place your bulgur wheat in a bowl and cover with boiling water and let sit for 10 minutes. Then drain. 7. Put bulgur wheat, veges and chicken in a container as a great meal prep lunch. This is great served with a garlic yoghurt dressing. Enjoy.

Legumes are a common component of vegan and vegetarian diets but in the average omnivore diet, legumes aren’t consumed frequently and don’t commonly appear on the dining table. What are legumes? Legumes, also known as pulses, are a family of plants including chickpeas, beans like faba, kidney, black, soy and navy beans, peas, lupins, lentils and peanuts (yes they are actually a legume!) Why consume legumes? Legumes are a nutritional powerhouse, they are a fantastic source of plant protein, dietary fibre and prebiotics making them fantastic for the gut. Some of the key science-backed benefits of legumes are: Good source of iron, calcium, magnesium and phosphorus Fantastic source of plant protein Great source of dietary fibre Low glycemic index meaning a slow and steady release of the carbohydrates Naturally low in fat Help keep bowel movements regular Associated with reduced risk colon cancer, type 2 diabetes Associated with better blood sugar control and cholesterol What about legumes and gut health? As a dietitian who specialises in digestive health, legumes are one of my favourite foods. When it comes to gut health, legumes are not only incredibly beneficial due to their high fibre content and plant based protein, but they are also a natural prebiotic. The microbiome (colony of bacteria housed in our digestive tract) feeds on prebiotic rich foods which in turn leads to a thriving and diverse microbial community in the gut. A diverse and thriving microbial community in the gut is now known to be associated with many aspects of health including immunity, digestive health, disease risk and even mental health and mood. What better reason to include legumes than a healthy digestive tract. Healthy Ways to Include more legumes: At the moment I am obsessed with the Human Beans Co puffed faba beans and for those who are new to consuming legumes, these can be a fun way to add them into your diet. Some of my other suggestions for upping your gut boosting legume intake are: Incorporate chickpeas or 4 bean mix into salads Toss Human Bean Co air puffed faba beans through salads Sprinkle Human Bean Co air puffed faba beans on soups Add chickpeas to stir fry dishes Add black beans or kidney beans to tacos or chili con carne Snack on hummus and carrots Use pulse pasta instead of regular pasta Article from: https://www.marikaday.com/blog/legumesandguthealth

This circuit was designed to power up your big muscle groups in the first 30 seconds and then finish them with short sharp fast movements in the second for your cardio kicker. Set your timer for 10 rounds 30 secs of work 5 sec rest. Each block of 2 exercises should be done alternatively. For example Squat Jump then Speed Ladder then back to Squat Jump. You will need to reset your timer for each block. Rest for one minute in between. 2 exercises / 30 sec work 5 sec rest / 10 ALT rounds • Squat Jump • Speed Ladder • Curtsey Lunge • Jump Lunge • Bolt Push Up • Mountain Climber • Lateral Squat Jump • Skaters • CTF Burpees • Sprints Enjoy this!

Ingredients: 2 cups Raspberries 3 TBSP Chia Seeds 1-2 TBSP Honey 2 TBSP Water Method: Step1: Put all ingredients in a pot and simmer for 5 minutes until thickened. Step2: Put in fridge to set for 1 hour or overnight.

Ingredients: 185g Butter 1 1/2 cups Sugar 1 1/2 cups flour and 1 1/2 tsp Baking Powder 3/4 cup Sour Cream 4 Eggs Rind and juice of 1 Lemon 3/4 cup Sugar for glaze Method: Step1: Cream butter and first measure of sugar until light. Step 2: Add eggs and lemon rind, blend well. Step 3: Fold in sifted flour and baking powder alternately with sour cream. Step 4: Mix gently until smooth. Step 5: Bake at 160 degrees in a round springform pan for 50-55 mins. Step 6: Make the glaze- heat second measure of sugar and lemon juice until sugar is disolved. Leave cake in tin for a few mins and then pour over glaze. Step 7: Leave to cool and then remove from tin. Step 8: Enjoy.

As a Nutritionist and Naturopath I am passionate about educating others on the benefits of giving up sugar. I absolutely believe quitting sugar is one of the best things we can do for our health. I hope this post helps inspire you to reduce or eliminate sugar from your diet for a healthier and happier you. 15 Benefits of Giving Up Sugar: • Increased energy. • Healthy weight loss. • Glowing and clearer skin. • Better moods. (Too much sugar can make you cranky, contribute to anxiety, depression and mood swings). • Enhance your overall health. (As well as the health benefits of giving up sugar you are more likely to nourish your body with a healthier whole food diet, helping to improve your overall vitality). • Balanced blood sugar levels without sugar spikes. • Look and feel younger. (Limiting sugar is a well-known secret to longevity as excess sugar can cause inflammation accelerating the ageing process). • Improve your gut health. (Sugar can disrupt the balance of good bacteria in your gut and affect your overall digestive health). • Boost your immune system. (Sugar suppresses your immune system by interfering with its immune responses). • Balanced hormones. (Sugar interferes with the hormones responsible for a healthy metabolism, energy production and reproductive health). • Improve your focus. (Sugar can cause a lack of clarity, foggy thinking and decreased concentration). • No more 3pm slumps, feeling tired or sluggish in the afternoon. • Reduce your likelihood of developing type 2 diabetes. • Lower your risk of cancer. • Get back your zest and motivation for life. When removing refined sugar from your diet and fueling your body with whole foods you have more energy and feel more empowered and motivated to live at your best. My expert tips to help curb sugar cravings: • Add cinnamon to your recipes. Cinnamon is known to help balance sugar levels and reduce sweet cravings. • Clean out your kitchen, remove any temptation and replace with healthier alternatives. • Increase your protein intake at main meals. • Go for a walk and get some fresh air. Take your focus away from food. • Ensure you are eating enough good fats such as avocado, nuts, seeds, coconut and extra virgin olive oil. • Make sure you're drinking plenty of water. Dehydration can often be confused with cravings. • De-stress. Cravings are worse when you are stressed. Have a bath, go for a walk or get some fresh air. • Make sure are getting plenty of good quality sleep. Not enough sleep increases the hunger hormone Ghrelin making your more likely to snack and reach for sweet treats. • Boost your meals with fresh, natural flavours such as fresh herbs, spices, fresh lemon or lime juice, spring onions or chilli to help satisfy your palate. • Avoid processed foods and stick to whole food choices that will nourish and satisfy. • Embrace savoury foods! The more sweet foods you eat, the more you will look for them. Natural sugar vs refined sugar: • Natural sugars are those found naturally occurring in food, for example in fruit (which also contains nutritional value from fiber, vitamins, minerals and antioxidants). Refined sugar is the extracted and processed sugar from sugar cane (with no nutritional value). • Natural sugar alternatives include whole fruit, stevia, rice malt syrup, pure maple syrup, raw honey coconut sugar and dates. • Sweetness is best enjoyed from whole fruits and the naturally sweet herb stevia. Natural sweeteners still have a sugar content and should be enjoyed on occasion and minimally for optimal health. I recommend tuning in to your body and listening to how your own body responds to sweeteners and which ones are best for you. Healthy refined sugar free sweet treat options: • Some of my favourite healthier desserts include peanut butter mousse, homemade banana bread (sweetened with banana only); coconut yoghurt with fresh fruit; nice cream (blended frozen banana and berries) and apple and cinnamon crumble parfaits (lightly sweetened with a hint of your choice of natural sweetener). This article was written by nutritionist, naturopath and recipe developer Casey-Lee Lyons © Live Love Nourish™ 2017. All rights reserved. https://www.livelovenourish.com.au/15-benefits-of-giving-up-sugar-expert-tips-to-curb-cravings/

Smoothies are the ultimate way to jam pack as much nutrition as possible into one drink. These 6 Superfood Smoothies are the perfect meal and full of vitamins which will keep you energized and your mind sharp. You can sneak in handfuls of spinach without even detecting it since it has such a mild flavor yet is such a nutritional powerhouse. Since smoothies are full of fresh fruits, vegetables, and protein — the options are endless. Mix it up with lots of variety so the smoothies don’t get boring. These fabulous six superfood smoothies are filled with superfoods that will start your mornings off right. Superfoods to add into your smoothie: Kale – insanely low in calories, powerful anti-oxidant with anti-inflammatory properties, and helpful for arthritis and autoimmune diseases Spinach – the beauty of spinach lies in how easy it is to disguise the taste. It’s mild tasting yet packed with vitamins, has anti-cancerous properties, and is one of the healthiest foods on the planet Blueberries – one of the highest antioxidant capacities of all fruit which helps to combat free radicals in your body Strawberries – just one serving provides more vitamin c than an orange while being low in natural sugars Greek Yogurt – double the protein and half the carbs as regular yogurt Cucumber – since it’s 95% water, it’s an incredible detoxifier and helps with liver and kidney function Lemon – one of the most important items to stock in your kitchen as it’s a highly effective cleansing agent and cuts through the bitterness of greens Banana – an essential in smoothies as it adds creaminess, a touch of sweetness, and helps you feel full longer plus, it’s rich in potassium and fiber and gives you natural energy Turmeric – anti-inflammatory and anti-oxidant properties Ginger – aids in digestion and supports the immune system Chia + Flaxseeds – rich is Omega-3 and fiber benefits Smoothies Strawberry Pineapple Banana Smoothie: 1 cup Strawberries 1/2 cup Pineapple 1 Banana 2 cups Orange Juice 1/2 cup Greek Yogurt 1 cup Spinach optional 1 Tablespoon Chia or Flaxseeds optional Ice Sweet Cherry Almond Smoothie: 1 1/2 cups Cherries frozen 1 cup Almond Milk 1 scoop Protein Powder 1 Banana Ice Optional: top with unsweetened coconut flakes + almond butter Lovely Greens Smoothie: 1 cup Pineapple 2 cups Spinach 1/2 cup Grapes 1 1/2 cup Orange Juice 1 Banana Ice Chocolate Powerhouse Smoothie: 1 cup Coconut Milk 1 scoop Chocolate Protein Powder 1/2 cup Blueberries 1 cup Spinach 1 Banana 1 Tablespoon Almond Butter Ice Youthful Glow Green Smoothie: 2 Handfuls approximately 2 cups Kale or Power Greens Mix 2 Handfuls approximately 2 cups Baby Spinach 2 cups Pure Apple Juice 1/2 Cucumber 1/2 Lemon squeezed (for extra benefits, use the juice from an entire lemon) 1 Banana Ice Optional: 1 teaspoon Fresh Ginger grated Peachy Mango Smoothie: 1 cup Peaches 1 cup Mangoes 1 Banana 1 cup Orange Juice 1/4 teaspoon Turmeric 1/4 teaspoon Ginger Article from: https://www.modernhoney.com/6-healthy-superfood-smoothies/