Complete 1 Minute rounds of each exercise Jump Jacks Wall sit Pushups Ab Bike Burpee Jump Lunges Tricep Push Up Shuttle Runs Squats Russian Twist Jump Squat High Knees Mountain Climbers Plank Repeat

I’m sure most of us would like to have a little more money in our pockets at the end of the week. Given the fact that groceries and power consumption in the kitchen make up a fairly decent chunk of money each week, making some changes can really help to reduce costs and free up money for fun things! GO MEAT FREE ONCE A WEEK This idea didn’t use to excite me much, but I’ve discovered there are lots of meat free meals that are really economical to make and also quite delicious. Because meat tends to be one of the bigger expenses in the grocery shopping, a meat free meal is beneficial for your grocery bill and helps increase your dietary variety too, especially if you use legumes. Legumes include things like lentils, kidney beans and chickpeas and there are lots of delicious ways to use these. My favourites include vegetarian nachos or tacos using kidney beans; lentil dahl or chickpea and pumpkin curry. HERE ARE SOME MORE IDEAS FOR MEAT FREE MEALS -Fried rice with egg -Spinach and feta frittata -Lentil Dahl (super tasty if you like Indian flavours – even my fussy husband liked it) USE A SLOW COOKER Slow cookers are all round money savers. Slow cookers use significantly less power than a standard oven plus they turn tough, cheap cuts of meats into melt in your mouth deliciousness. My favourite part of the slow cooker though is when you walk through the door after work you are greeted by the delicious smell of dinner that’s pretty much done. MAKE A DOUBLE BATCH OF DINNER This has taken me a while to get into but making enough dinner for two meals is a great way to save time and money. That way you can simply reheat dinner the next night and save on power costs, or use the leftovers for lunch instead of buying it. I usually do this on a Sunday night and it makes Monday’s so much easier. Some of the best things are lasagne and casseroles as they always taste even better the next day. MEAL PLAN I have an on again off again relationship with meal planning, but planning your meals (including stuff for lunches) really does help you save money. A good way to do it is to check the specials for the week (you can look at the flyers online) and decide what you’re going to have for lunches and dinners. Check what essentials you already have, then write down what else you need and shop away. As well as saving money, it makes life much easier too! SHOP THE MARKETS AND OTHER FRUIT AND VEGETABLE BARGAINS If you have a local market, or fruit and vegetable store, you might find that you can get fruit, vegetables and even free range eggs there at a cheaper price. Our local Sunday market sells honey for $5 a jar, free range eggs for $5 a dozen and fruit and vegetable prices are always cheaper than the supermarket too. Some supermarkets also sell the ‘outcasts’ – Countdown have ‘The Odd Bunch’ vegetables and fruit which are quite a bit cheaper than the pretty looking ones! A 1.5kg of carrots was $2 whereas at the standard price they are $3. All those dollars add up pretty fast. USE YOUR FREEZER I used to be terrible at wasting things like leftover stock, tomato paste, rice, salsa… Now I freeze them! I put leftover brown rice in resealable bags and freeze and use these for lunches and anything else that can be frozen I’ll usually freeze too. BUY QUICK SALE PRODUCTS Most mornings supermarkets will have perishable products that are close to their use by date at reduced prices. Meat is one place where you can really save here – often they’re reduced by 25-50%. If you’re not going to use it straight away, write the date you bought it on the packet and freeze. That way you’ll know it needs to be used within a short time after you defrost it. Article from: https://eatwellnz.co.nz/8-of-the-best-tips-to-save-money-and-time-in-the-kitchen/

These are such an easy go-to breakfast. You can double the recipe (or more) to make a big batch and store in the fridge for the entire week! I love the simple spinach egg muffins, but often add tomato, mushrooms or other yummy veggies to it! Ingredients · 1 tsp coconut oil, raw, extra-virgin, organic · 1/2 c onion, diced · 2 c spinach, chopped · 1/2 c tomatoes, diced (optional) · 2 whole eggs, 3 egg whites · Any no-salt added seasoning Directions · Preheat oven to 180ºC. · Line 4 cups of a muffin pan with cupcake liners · Heat coconut oil in a pan over medium low heat. · Add onions and sauté until brown. · Add spinach to the pan and stir for about 2 minutes. · Divide the diced tomatoes (if you are using them) and onion/spinach mixture between the lined cups · Beat the eggs in a small bowl and pour evenly into each cup. · Bake for about 20 minutes or until they puff up on top. · You can refrigerate the muffins and eat them later! Serving Size: 2-4 muffins Recipe from: https://lovesweatfitness.com/spinach-egg-muffins/

For each circuit set a timer for 12 minutes, completing as many rounds as you can of the exercises. Circuit One: 4 Squat Jumps 3 Hand Release Push Ups 2 Full Situps 1 Tuck Jump 4 x 10m Bear Crawl REPEAT until 12 minutes is up Circuit Two: 4 Jump Lunges 3 Chest to Floor Burpees 2 Push Ups 1 Squat Jump 4 x 10m Sprints REPEAT until 12 minutes is up

亲爱的会员们， 关于新型冠状病毒：我们恳求过去两周内去过中国的家庭等到两周病毒潜伏期过后再回来上游泳课。 Northern Arena已经开始了第一个学期的游泳课程，病毒已经迅速地传到了世界的其它国家包括我们的邻居澳大利亚。 因此我们恳求在过去两周去过中国，或者和过去两周去过中国的人有接触的家庭，为了大家的安全，请在病毒潜伏期两周过之后再回来上课。 这会要从抵达新西兰的那一天或者和过去两周去过中国的人接触过的那一天起算两周，如果过了这两周，您的孩子或家人没有任何症状，我们很欢迎孩子们和家长们回到Northern Arena. 我们同时建议有任何发烧症状的人不要去其它公共场所，我们很抱歉这给大家带去的不便，但是这是短暂的保证大家都安全远离病毒的办法。 关于新型冠状病毒的信息，请参照卫生部的官网: https://www.northernarena.co.nz/post/coronavirus. 国家卫生部建议所有呼吸系统疾病，我们可以采取有效措施来减少被传染的风险。这包括勤洗手，在打喷嚏或咳嗽时挡住口鼻，尽量呆在家里和避免和有感冒或流感症状的人接触。 我们有亲人在中国的会员们现在正面临着很多的担忧。希望我们能给予我们的同情和支持。

Complete all 6 exercises for a total of 2 times Shuttle sprints Squats X mountain climbers Lunges Sit Ups Chest to floor burpee Repeat all exercises for a total of 4-6-8-10-8-6-4-2 times through #Burpee #Cardio #HealthandFitness #Squat #Workout

AUGUST 28, 2019- DR LIBBY WEAVER When it comes to managing your food intake, hunger and appetite are two very different things. Hunger is the physical need for food whereas appetite is the desire for food. Hunger typically occurs with low levels of glucose in your blood, several hours after eating – it is a protective mechanism that ensures your body is adequately fuelled. Appetite is the conditioned response to food – it is a sensory reaction to the look or smell of food. It is appetite that can lead to your eyes being bigger than your stomach. Where does appetite come from? Appetite is closely linked with our behaviour but also takes cues from our digestive tract, brain and fatty tissue. Appetite is influenced by the sensory reaction to food, so your appetite can increase or decrease depending on your taste preferences, what food is available to you, your health, and emotional state. Appetite can be increased or decreased by hormonal factors and stress. There is a saying that it is best to eat until you are just full, or still a little bit hungry and there is some truth to this. Most people are “nourished” well beyond when their natural satiety signals kick in. In the hectic world we live in now many people eat when they are distracted or on the run and they have literally lost the ability to listen to intrinsic satiety signals. The brain receives signals from a number of different hormones that indicate when food is needed or not. These signals converge on dopamine-producing neurons in the hypothalamus of the brain. This changes dopamine output to the brain’s reward centre, which in turn controls motivation for food. Dopamine transmits reward signals and low levels of dopamine have been associated with over-eating. How do we regulate our appetite? Regulation of appetite has been the subject of much debate over the last decade. The hypothalamus in the brain is the main regulatory organ for human appetite. Leptin, a hormone produced by our fat cells, provides a negative feedback loop to signal when we need to stop eating. However, the excessive and relentless production of insulin which occurs so often today, leads the body to become deaf to leptin, missing its appetite regulatory message. This then impacts thyroid function and alters metabolism detrimentally even further. Increased appetite has been linked with hormonal imbalance, mental disorders and of course stress. Self-regulation is ideal however many people can no longer differentiate between true satiety signals and psychological influences and of course hormonal imbalance will also influence appetite. Any woman who has experienced PMT knows how out of control sugar cravings can feel in the lead up to menstruation. Here are some specific strategies that can help you to manage your appetite and prevent you from overeating. Mindfulness Mindfulness is an essential component of appetite management. So many of us eat at our desks, in our cars, as we’re walking and so on. Sit down and be present with your meal. Slow down Eat slowly and chew your food well; allow time for the digestive processes to work optimally. If you’re a food inhaler, try putting your knife and fork/spoon down in between bites. Allow time to reconnect with your feelings of satiety. So often we override this by finishing what is on our plate, talking or generally being distracted. Consider your emotions It’s also important to consider when you are connecting with food emotionally. Food is unfortunately often used as a comfort, yet it can’t actually do that. It can’t hug you or offer words of appreciation. Be mindful of when you eat emotionally, ask yourself the question, “what do I really want?” – the feeling you are seeking may be found in connecting with a friend or loved one, going for a walk or simply having some space to yourself. #HealthandFitness

by Danijela Unkovich -Healthy Always Are you on the hunt for a new snack idea?🥕🥒 Try this easy hummus and veggie stick jar! Simply add a few heaped dollops of hummus into a jar, then load it up with a few handfuls of your favourite veggie sticks (e.g. capsicum, cucumber, celery, asparagus…). Screw on the lid and take on-the-go to work, university, school, when travelling, wherever! A great way to get an extra handful of veggies in. Did you know pairing nutrient-rich veggie with a source of dietary fat (like the tahini and oil in hummus) helps the uptake of fat-soluble vitamins (A, D, K, E)? It makes them pretty darn tasty too! #HealthandFitness #Recipe #HealthyEating

28 Minutes Complete as many rounds of the below exercises in 28 minutes 6 Chest to ground sprints (10m) 6 Bear crawls (10m) 6 Crab walks (10m) 6 Lateral shuffles (10m) 5 Burpees 5 Jump squats 5 Hand release push-ups 1 x 800-metre run/ lap of a field Repeat #Burpee #Cardio #HealthandFitness #Squat #Workout

by SALLY O'NEIL - the-fit-foodie.com They say a picture speaks a thousand words, so I’ll let this one speak for itself. Prepped in 2 minutes, this recipe is super simple and insanely delicious. You’d never know it was healthy to boot. Kick your synthetic protein bars to the curb – this is your sweet natural replacement. SERVES: 6 INGREDIENTS: 1 ¾ cups plain Greek yoghurt (like 0% Chobani) 2 tbsp rice malt syrup or 1 tbsp granulated stevia (like Natvia) 1 passionfruit 3 tbsp pomegranate seeds 1 tsp cornflour (optional – to reduce ice crystals) METHOD: Mix the yoghurt, cornflour (if using) and sweetener of choice together until well combined. Stir through half the seeds and passionfruit. Line a baking tray with foil and pour the yoghurt mixture on top. Spread it depending on how thick or thin you want your bark to be. Top the bark with the remaining fruit. Place in the freezer for 1 hour or until it is completely frozen. Remove from the freezer and use a sharp knife to break the bark into pieces. The bark can be stored in the freezer in zip lock bags for up to 10 days. Tip: You can add more flavour to the yoghurt with vanilla powder or lemon juice if desired. Get creative with your add-ins too – shredded coconut is delicious. #HealthandFitness #Recipe #HealthyEating

- DR LIBBY WEAVER 12.00 am, 2 am, 2.15 am, 3.00 am – do these times look familiar? When was the last time you actually slept through the night? Or better still when was the last time you woke up feeling refreshed? Unfortunately, more often than not I hear the phrase “I can’t remember.” Can you imagine a world free from sleep anxiety where when your head hits the pillow and sleep is virtually automatic? One of the single most important things you can do for outstanding health costs absolutely nothing and the key to it may be right in front of you. The results have the ability to transform your life. Many people sabotage themselves when it comes to sleep. The trouble is they do this with things they probably don’t even give a second thought to. Once they are addressed they can make a tremendous improvement to your ability to get to sleep and stay asleep. So what are some common lifestyle factors that are overlooked? Firstly, we need to address your relationship with sleep. Are you someone who can be overheard saying that you are going to finish “that pile of work” after dinner? An overactive or stimulated mind can be hard to put to rest. Do you watch a gripping thriller on TV and leave yourself at the edge of your seat before trying to sink into bed and drift peacefully off to sleep? Do you finish your meal with coffee, claiming that it doesn’t affect you? Is your favourite food a spicy curry that leaves you with indigestion, or because of work commitments you eat late at night engulfing anything and everything to fill the void because you haven’t eaten since 2 pm? Addressing why you can’t sleep involves looking at a number of factors, many of which can be right under your nose. In order to have quality, restorative sleep, an aspect of your nervous system must be activated, the calm branch associated with “rest and repair.” If you are reading, listening or doing anything that stimulates the other revved up branch, associated with “fight or flight” – anything that increases your heart rate, makes you feel worried or stressed, or requires significant concentration – your ability to switch off and switch to rest and repair can be compromised. What you do before you try to sleep can influence whether your sleep hormone, melatonin, is produced or suppressed. Melatonin production is inhibited by light hitting the retina in the eye. It is only produced in darkness. Do you text, look at your iPad, or read an electronic book late at night in bed? Any backlit devices have the ability to suppress melatonin production meaning you lay there growing increasingly frustrated while your body is trying to adjust itself. Serotonin, our happy, calm, and content hormone, is converted into melatonin inside the body. Low serotonin levels can result in sleep disruption and sleep disorders, including insomnia. Stress and poor digestion are common causes of low serotonin levels, which can lead to disrupted sleep, depression, anxiety and fatigue. What is absolutely astounding is that 80 – 90% of our serotonin is actually found in the gut and in fact, 400 times more melatonin is synthesized in the gut than in the brain. Hence looking after your digestive system becomes a crucial component of outstanding sleep. Who would have thought that something as simple as taking care of your digestive system could result in improved sleep! Quick tips to improve sleep anxiety Support digestive function by starting every morning with apple cider vinegar or lemon and warm water. Keep your room clean and free from clutter Keep your bedroom dark Keep a notebook beside your bed so if you wake up and think of something you need to remember, you can write it down and go back to sleep instead of lying awake worrying you might forget it Get up at the same time each morning and expose your eyes to sunlight (don’t look directly at the sun, obviously). Better still, go outside and exercise after waking. If this is not possible because of young children, fling open the curtains and look outside, breathe slowly moving your diaphragm and recognise a new day has dawned that you are fortunate to be part of. #HealthandFitness

Set a timer for 6 minutes, once partner one has completed the exercises swap with partner two, until the 6 minutes is up. Then more onto the next block. Block One: Partner One: 9 Push Ups 6 Mountain Climbers 3 Tricep Press Ups Partner Two: Burpees Block Two: Partner One: 9 Squat 180 Jumps 6 Jump Lunges 3 Burpee Broad Jumps Partner Two: Walkout Press Ups Block Three: Partner One: 9 Mountain Climbers 6 Bear Crawls 3 Chest to Floor Burpees Partner Two: Plank Block Four: Partner One: 9 Push Ups 6 Long Jumps 3 Tuck Jumps Partner Two: Sprints #Lunge #Burpee #Cardio #Workout #PushUps #Squat #Triceps #HealthandFitness