Fitnatic Zoe

Started TAFE

On Wednesday I finally enrolled in TAFE to complete a Certificate II in Business. Wooop. My teachers and class mates are radd, which is a bonus. :)

OMG, i just had to reblog this. So cute XD

(via babydollness)

Workout Update

Today i was finally able to deadlift the 40Kg barbell, was very pleased with myself. Also attempted to do  pull ups and can now complete 6 unassisted, deadhang’s in a row, which is great due to only being able to do 2 assisted pullups 1 week ago.

The workouts I have been creating for myself have obviously immensly improved my strength levels. I stick with the basics i.e Deadlifts, Squats, rows, chin ups, dips, Overhead presses and always try to increase more reps with the same weight before increasing the weight, I use a high volume and intensity approach (High reps with as much weight as i can do with perfect form).

My squat in the last month has gone up by 20KG, Deadlift has gone up by 15KG, Rows have gone up by 10KG, Overhead press by 7.5KG(need to work on my OHP’ing), Chin ups by 6 (couldn’t do 1 a month ago). Very pleased with myself :)

WORKOUT

1a) Deadlift 5 x 12 (40KG)

1b) Burpees 5 x 10

2a) RDL 5x5 (40KG)

2b) BB bent-over row 5x10 (20KG)* last 2 sets did 12reps

3a) KB swing x 50/40/30/20/10 (20KG)

3b) Sit ups x 50/40/30/20/10

4a) Chin up 5x6

4b) Dips 5x6

4c) Pull ups 5x6

Intervals on C2 Rower (Loving the rower have never used one before)

1 min high intensity/ 1 Min low intensity for 10 mins

HIIT Workout That Will Wreck you.

For the last two days i have been doing Interval training combined with Kettlebells in my backyard, due to having to renew my gym membership and feeling lazy if i don’t do some sort of weight training each day. Can’t wait to get back in the gym to lift some heavy arse weights.

Here’s the workout. Your lungs should be on fire by the 2 round.

KB swings x 20

Sprint 240 meters (is the length i my back yard forward and back)

KB Snatch x 5/5 (5 reps each hand)

Sprint 240 meters

KB swing x 20

Sprint 240 meters

KB Cleans x 10/10

Sprint 240 meters

KB Swing x 20

Sprint 240 meters

KB Clean x 10/10

Sprint 240 meters

KB Snatch x 8/8

Sprint 240 meters

Walk 240 meters

KB Clean x 5/5

KB Snatch x 5/5

KB Swings x 15/15

KB around the world x 10/10 (Keeping your torso tight as you pass the KB around your body from one hand to the other.)

Farmers Carry KB back into the house lol.

You may now puke and pass out in a pool of your own sweat.

Your have successfully just poured gasoline on you body fat and lit a match.

Food Cravings solution

The past week i have been having insatiable cravings for meat and food in general. I would find myself halfway through a meal (My new favorite food Kangaroo sausages with broccoli, cauliflower, carrots and a huge garden salad all smothered in tomato sauce) thinking of what i could scrounge up next to eat, even when i was full.

Here’s a little story for you: The other day i ate 1/4 of a roast chicken with some carrots and peas, 10 minutes latter went back and bought 1/2 a roast chicken this time and then 1 hour latter ate another 1/2 roast chicken and hit the food wall half way through but continued to eat, then felt sick for hours afterwards.

I was wondering what the problem was, I have never been the one to binge on food to the point of my stomach looking like Im pregnant.

The solution I have found to combat this horrible problem was the inclusion of healthy fats in my diet, which i must admitte had been extremely lacking. All feelings of wanting to binge have disappeared.

The healthy fats i have introduced in my diet are:

• two fish oil capsules in the morning

• Cashew nuts

• Almonds

• Olive oil (Cooking)

• Tuna

Why would including healthy fats (Polyunsaturated, Monounsaturated, Essential Fatty Acids (Omega-3 and Omega-6) into your diet stop cravings you ask?

Well…Dietary fats supply a stable source of energy for your body. Which helps to regulate your appetite, making you feel full for longer, thus blunting cravings. Due to the stabilizing of blood sugar and insulin levels, if insulin and blood sugar levels are high, fat storage is promoted.

After consuming a meal high in processed carbs and sugar,cravings and blood sugar crashes are the result. which as we all know leave you lethargic and craving more processed carbs within an hour after eating such a meal ( Mcdonalds Hamburger, Donuts and Junk food in general).

Over time high levels of insulin results in insulin resistance which we associate with Diabeties and heart disease.

Diets that include healthy fats also help to raise levels of the hormone Leptin. Leptin plays an important roll in regulating our metabolism and telling our body to burn adipose tissue (Body fat) for energy instead of holding onto it incase of a famine.

Healthy fats are essential for proper nerve activity, vitamin absorption, immune system function and healthy cells.

Monounsaturated fat sources:

Hazelnuts
Almonds
Cashews
Peanuts
Walnuts
Sunflower
Sesame
Pumpkin seeds
Chia seeds
Avocados
Black & green olives

Polyunsaturated fat sources:

Safflower oil
Olive oil
Corn oil
Sunflower oil
Soy oil
Cottonseed oil

Essential Fatty acid (EFA) sources (Omega-3 & Omega-6):

Seaweed
Sardines
Soybeans
Mackeral
Tuna
Wild
Crab
Prawns/ Shrimp

Below is a list of “good carbs” which are absorbed slowly into the blood stream. A.K.A complex carbohydrates.

Complex Carbohydrates sources:

Eggplant
Potatoes
Yams
Corn
Carrots
Onions
All types of lettuce
Celery
Cucumbers
Cabbage
artichokes 
aspragus

Broccoli
Cauliflower
Spinach
Turnip greens

Here is a list of the “Bad carbs” the ones you want to avoid. A.K.A Simple carbohydrates.

Simple Carbohydrate sources:

Table sugar
Corn syrup
Fruit juice
Lollies
Cake
Donuts
Products made with white flour
Soft drinks
Processed cereals

Burn baby burn, body fat inferno.

Reducing Inflammation

Protease enzymes play an important role in the functioning of the metabolism and digestive system, they can also help reduce weight training induced inflammation (Breaking and rebuilding of muscle tissues). Protease enzymes can be obtained through supplementation, but I would personally rather get my Protease enzymes in their most naturally occuring state as possible, luckily You and I can. Protease enzymes are found naturally in fruits.

Fruit’s containing Protease enzymes include:

• Papaya: This fruit contains protease enzyme known as papain and chmyopapain, which have an anti-inflammatory properties.

• Pineapple: Is a source of the protease-containing compound bromelain, this enzyme can reduce blood clotting and inflammation.

• Kiwi Fruit: Contains a proteolytic enzyme known as actinidin, which does the same job as Papain (Found in Papaya).

Anyone for a tropical fruit salad?