60grams of oats  (¾ cup )

30grams of frozen Blueberries

3 Tablespoons of Vanilla Protein Powder

¾ cup of water

Chuck all ingredients except the powder in together and zap in the microwave for 1 minute

 Stir through protein powder and add a dash of milk or any additional water as required.

 Enjoy!

Ingredients:
4-6 egg whites
30g oats
few drops of vanilla essence
Splenda or Stevia (artifical sweetners available from Woolworths) or Weight Watchers jam

Ros and Kerry Smerdon, Avocado & Custard Apple Farmers in the Glass House Mountains have been training with us for almost six months now and the have been making some amazing lifestyle changes ! I am really impressed with how much their fitness levels have improved, as well as their tone and shape. They are an absolute pleasure to train but you gotta watch out for these guys competitive streak -  and I think Ros’s interpretations of the rules on our “Games Day” are always… hmmm a little “lateral” but Kerry puts up a good fight too !

Ros was named Rural Business Woman of the Year ‘08, hear what she has to say : “While we had a physically active lifestyle through our work, Bianca and her team have showed us to eat well and exercise for strength and our health.  Their encouragement and interest in our health and wellbeing is not just as trainers but as friends also. Choosing healthy meals, not simply quick meals well has now become a positive habit for us. We have a lot more energy as well as losing weight and toning up.”

Kerry and Ros training at home with panoramic Glasshouse views

Ros & Sash laughing at Kerry's boxing jig drills

Kerry shows he's multi talented and displays his highland jig skills

Kerry & Ros Training

Shennan & Harry Thomas bringing Bianca a Birthday Star Crown !

Wait for it...

It's My Birthday!

So, I started my Birthday off with a pre-brekky run along Alex, ( you burn more fat on an empty stomach ) Jeez next time I should wear a watch. No wonder I was exhausted on that last hill, i’d been going for 1hour 10 ! I only meant to go for 40 minutes, which is all you really need to release lower body fat !  

Then a bowl of oats with vanilla protein mixed through, topped with fresh blueberries and sliced apple with a couple of litres of water by that time. Eww, there were some gross 92.7FM guys who were wearing man-kini’s… you know, like what Borat wears … that was just nasty ! Too hungry to be put off my food though !   

Next I was inundated with facebook birthday wishes, from friends and families, which I appreciate because I am too busy these days unfortunately to catch up with everyone one on one ! So Thank you !   

And after my 1/2 cup basmati rice, 120 grams of chicken and stir fry vegies ( with my special sauce of fish sauce, soy sauce, fresh ginger and garlic and lemon juice ) I got a super surprise from Shennan Thomas and her son Harry !   

My very own Star Crown ! Wahoo! Just like Simon’s Star Crown on our events page  – which by the way is better than yours Simon because mine is pink ! he he ( and i’ve got jewels too ooooh! ) Check out Simon’s at “Sunshine Coast Personal Trainers Help Local Dad Star In First Triathlon”   

I better get going home soon, so I can cook up my famous protein pancakes for afternoon tea ( 1/2 cup oats, 6 egg whites cooked up and then spread lightly with sugar free jam ) and take my 6 dogs for a walk around the bottom of Wild Horse Mountain ( yes I’d much rather have a “relaxing 6 dog walk” than a glass of wine ! ) and then off to my special birthday dinner with Jules, Craig, Jas, Makeeta and kids ( which is great, because I love their kids! but most of all I love that they’re not mine and I get to give em back at the end of dinner ! )   

My special birthday dinner is swordfish with lime , chilli and coconut dressing and salad at the Beerwah pub ( sooo beautiful ) Thank you everyone for being a part of my life and my fitness family ! Here’s to things to come in 2010 !  

Way To Go Simon !

Daddy is a star

“Hey Bianca, you will be very proud – Simon did his first ever triathalon this morning with Dave and Jules!! Just want to say thanks to you and your brillant, fantastic awesome team of professionals. You guys are the best trainers in the world! Yep! We are with you for life! thanks so so much for all of your good work. without meeting you guys this just would not have been on our agenda. Shen x”  Shennan Thomas, Mountain Creek

Caloundra Triathlon

When it comes to fat loss and fitness, there are several pieces of the puzzle you need for success; a healthy and balanced nutritional plan; an exercise regime that includes cardiovasulcar exercise and resistance training; and finally accountability for your actions (a SculptLife Personal Trainer is perfect for this as well as all of the above!). But there is one other component that you may not realise you need to address, but is vital to your success…

…Your mental approach to your training and weight loss regime…

Have you ever heard the saying ‘it’s like watching paint dry/grass grow?’ Or have you ever been waiting for something and watching the seconds tick by on the clock and each minute feels like an age? In my opinion, these are comparitive to changes in your figure when trying to reduce fat/tone up. It becomes far too stressful and discouraging when you focus too much on what your body is doing.

It is better to simply be aware of your exercise/healthy eating regime, and focus on the “process” but not to focus too much on your progress. Set yourself in your daily routine and let your body do the rest. Just relax, let it happen and enjoy it.  Check out the article “Setting Fitness & Health Goals with a Sunshine Coast Personal Trainer” for advice on how to turn your dreams into reality .

Biggest Structure - Team Liberty

Most Creative Structure - A Christmas Tree the sings and flashes !

Jules Dawe, Coastal Womens Your Best Body Challenge Winner !

Timbo shows us why he woke up with sore ribs !

Leanne Luck - Loser of 18 kilos , Winner of the Country Challenge !

It'd be funny if I lied and told you he was actually stationary

Action shot pre-Pete launch off!

GO Belinda our 1st Runner Up Coastal Womens Challenge

Sash SculptLife Personal Trainer showing us how its done

It was neck and neck right until the final challenge! Christmas Tree Wins!

Once we got over the initial shock I then had to really get strategical about what I was going to eat, and when. Which was easier said then done when my body clock was all over the shop, I was out of my normal routine and there was all this wonderful food being cooked for the masses!

I think I’ll give myself a 7 out of 10 for effort, it could have been better but it could definitely have been worse !

Some of my tips to stay eating clean when you are away from home are :
- have a back up plan with sealed non perishables such as rice crackers, nuts and tins of tuna
- schedule in your fitness training like you would any other day of the week
- if you get caught out and have to eat in a food court my best options would be kebab meat with rice, indian with as little as sauce as possible, or sushi.
- When eating out go for a chicken or fish salad and ask them to hold the dressing.

This all proved to be great timing as Sascha, one of our top trainers, Sportsmodel and who just happens to be my little sister just wrote an article on how to battle the bulge this Christmas called : How To Stay Slim During The Festive Season season

Check it out and enjoy yourself in moderation this Christmas !

Christmas is usually thought of as one of the only times of the year that you’re ‘allowed’ to gorge on calorie dense foods and drinks, but on the other hand, you’re also expected to look fab in your outfits when at all those special Christmas events. Here are 4 tips to avoid weight gain over the Festive Season.

1. Decide now to be more health and figure conscious with your food choices this Christmas, but still enjoy yourself! You dont have to overindulge on everything in sight to have a good time, enjoy the company of family and friends you rarely see; play games with the children or make a great mix cd and have a dance with the family on Christmas Night!

2. Be prepared. It is essential that you are mentally and physically prepared. To ready yourself mentally, ask yourself these questions:

-Do I honestly and seriously want to eat healthily and feel good over Christmas?
-Do I want to resign to the fact that I will gain weight over Christmas?
-Do I really want to face the task of losing the same weight again after Christmas?

Your outlook towards staying slim during Christmas is highly dependant on your attitude. Your mind is a very powerful tool, dont underestimate it’s power. After some thoughtful and serious consideration of the above questions, if you answered, ‘yes, no, no’ then you’re in the right mindframe and on the right track to keeping those extra Christmas kilos in check.

Thoughts like ‘I always gain weight at Christmas’, or ‘I’ll get serious about my figure and health after Christmas’ are negitively fuelled thoughts. Keep your thoughts postive, think things like ‘I will stay slim and maintain my figure over Christmas’ instead of ‘I want to stay slim over Christmas’.

3. Be aware of what your Christmas figure maintenance goal is, since you’ll most likely be experiencing a big change in your regular routine with regards to your normal eating habits, your goal may simply be to maintain your weight. That way you wont be disappointed if you dont lose anyweight, but any loss would be an added bonus! Know what you expect of yourself and what you’re aiming for.

4. Really want it and believe you can do it. This is something that you are doing for you, not anyone else. It is definitley possible to keep excess weight off over Christmas, the only thing that could possibly stop you from doing it is yourself.
This is your figure you want to maintain, your goals you want to achieve and the benefits and results will be yours too, really make it your own and do it for yourself and most of all, believe you can!