FUEL

The countdown is on to the Festive season so to kickstart the celebrations, we want to share with you 100 hacks to help add to your health halo. An article written by one of our very own ‘Crunchies’ and formerly published by Oxygen Magazine Australia. Thankyou @biancaballingerfitness!

1. Eat balanced and healthy: good energy in, good energy out.
2. Practise gratitude: you’re alive! Be thankful for that
3. Drink H2o: it is essential for optimal health and survival
4. Enjoy sunshine: Vitamin D is nature’s happy drug and works wonders for mental health
5. Always use SPF+ to protect your skin from harmful UV rays
6. Sing and dance: free your spirit with a little shimmy, shimmy
7. Lift weights: it’s body, bone and brain-strengthening
8. Treat your hair, skin and nails often: coconut oil is perfect for all three
9. Exfoliate: shed old skin to help regenerate the largest organ of our bodies

10. Eat protein-rich food daily: your best body, hair, skin and nails depend on it

    

11. Meditate: be present, breathe and live in the moment
12. Try dairy-free: do your digestive system a favour occasionally, and try almond and soy substitutes while you take a break
13. Take magnesium: help reduce PMS, sore muscles and restless leg syndrome
14. a dab of perfume: and say goodbye to the raised red pimple! You’ll be better settled by the morning
15. Eat fibre everyday: everybody needs to be regular
16. Sleep a sound 7-8 hours: re-energising and recovery depends on it
17. Schedule active recovery days: keep moving… but keep it leisurely and gentle
18. Reach out: it is a fact that familiar faces make us feel happier and healthier! Who are you missing? Call them
19. Get a massage: rid those toxins and lactic acids from your muscles

20. Exercise outdoors: the fresh air and greenery trigger happy, healthy brain function and blood circulation

    

21. Set a goal each month: 12 achievements in a year is pretty amazing
22. Stretch and practice yoga: lengthen to strengthen your mind, body and soul sister
23. Keep a journal
24. De-clutter your environment: cleanliness promotes clarity
25. Positive self talk: you are destined for special things; embrace your unique journey
26. The human brain thrives on Omega 3 fatty acids: your memory, joints and body benefit most from it
27. Your body needs iron: if you feel weak or tired, try boosting your iron with supplements, red meat, spinach or beetroot
28. Google ‘reflexology’ to see how amazingly connected to our feet we truly are: then start massaging them according to your needs
29. Eat dark chocolate: It’s a sure-fire way to get rich in anti-choc-sidants

30. Foam roll: It is a great way to release your whole body from muscular tension and promote healthy circulation

    

31. Carbohydrates are not the enemy: they are essential for balanced and sustainable energy levels
32. Vitamin C: fights free radical cell damage and helps to ward off colds and flus
33. Brush and floss daily: look after your teeth! Cavities and plaque are not cool
34. Diaphragmatic breathing: fill your lower belly with deep-set breaths. Shallow breathing or ‘chest’ breaths hinder maximum oxygen benefits
35. Hug and kiss loved ones: use the two most common, universal languages of love, it’s soul soothing and it’s FREE
36. Use or take Vitamin E: It works to block free radicals from the body. If we fight off free radicals, we can reduce wrinkles and keep skin youthful-looking
37. Dark eye circle hack: use tea bags that have been boiled and refrigerate – voila!
38. Take a group class! It’s fun. exhilarating & the best part… you’re keeping fit!
39. Prioritise your health needs FIRST: what do YOU need to feel better each day? Make it a non negotiable

40. Get a workout buddy! It’ll motivate you to train & it’s a great way to catch up!

    

41. Make your own marinades: try extra-v olive oil, lemon, fresh herbs, apple cider vinegar and Greek yoghurt
42. Sip to settle PMS: Peppermint and camomile tea can calm PMS discomforts and help you relax
43. Fast food = SMOOTHIES: maximise nutrition while minimising time whizzing up all your favourite fruits and vegetables
44. Celery sticks: these pack a digestive-settling punch! Plus, they are crunchy and easy to eat on the go with some natural peanut butter
45. Substitute refined sugar: grab an orange, fresh blueberries, strawberries, an apple or a kiwi fruit when you need a healthy sugar kick
46. Eat spinach: the other kind of iron us fit-crunchies need
47. Invest in good quality fitness gear (women we’re talking bras): you deserve the comfort. Take care of your body with correct sizing & support!
48. Get moles/ skin tags/ spots checked
49. Combat colds and cases of flu with: garlic, onion, ginger and sage

50. Make lists: sit and write down your priorities. It’s a foolproof productivity hack plus it’s so satisfying to ‘tick-off’ as you go

    

51. Tote’s eat proats: protein and oats with a handful of berries works like super fuel
52. For speedy weight loss: try the 80/20 approach. Fill your plate with 20% protein and 80% salad or vegetables, twice a day
53. Kick the caffeine: try decaf or herbal drinks for a change
54. Get moles & spots checked: early detection of skin cancer saves lives
55. Always use SPF+ to protect your skin from harmful rays & avoid skin cancer
56. Replace your old runners, pillows & (girls) bras
57. Cleanse, tone and moisturise: it makes your skin glow and can balance out pH levels
58. Check your posture: stand side-on to a mirror and check your resting posture
59. Release tension: try burning some lavender essential oil in your home

60. Listen to upbeat music: your endorphins will love you for it

    

61. Nuts are a great snack (in small portions)
62. Swim your way to a relaxed body: nothing relaxes joints and muscles quite like a leisurely swim
63. Believe in yourself and put in the work: energy flows where attention goes
64. Don’t every underestimate the power of a good shower cry: showers are for cleansing
65. communicate openly with others: don’t like/want/have something? Just say from a place of love. Life is easier when you’re honest
66. If someone is taking advantage of you, cut them out or call them out
67. Keep your hands away from your face: touching, picking, squeezing and rubbing at your face can spread bacteria, cause further irritation to existing pimples/acne, and can also cause skin to age quicker
68. When fun nights = mozzie bites: use some crushed ice. honey or basil to soothe those itchy spots
69. Family planning: get started on pre nata vitamins containing folic acid ASAP

70. Try a Group Fitness class at Crunch Fitness! You won’t regret it!

    

71. Start an emergency account and make sure it’s difficult to access
72. Let your body breathe: buy clothing you are comfortable in
73. Let there be light: fill your home/ work environment with as much natural light as possible. As humans, we become a product of our environment and who doesn’t want to feel bright, light and happy, daily!
74. Ditch that plastic bottle and buy BPA free: cheap plastic bottles can begin breaking down, especially in warm areas such as cars
75. Long hair needs care: if you’re trying to grow your hair, ensure your diet is rich in protein, keep tying hair up to a minimum, get regular trims and a hair, skin and nail vitamin daily
76. Kick the ‘sicks’ with vicks: that powerful smell of menthol along with its soothing, decongesting effects can comfort any cold sufferer
77. Use the Theragun on sore muscles – great for muscle recovery!
78. More chews help you lose: chewing your food thoroughly before swallowing assists your digestive system and gives your brain time to register that you are full
79. Lip smacking chocolate mousse: For a delicious low calorie fuel up, mix a scoop of your favourite protein with a small tub of low fat greek yoghurt

80. Meditate: Taking a moment out of your day to clear your mind can help reduce stress & tension in the body & mind

    

81. Don’t be disheartened by nay-sayers: If you think you can, you can & and vice versa
82. Stash a pack of: baby wipes, needle & thread, safety pins, hair ties and a nail file in your car (girls!)
83. Sit up straight: Look after your posture and remember crossing your legs creates pressure on the back of your knees and causes spider veins
84. Keep it fresh: Keep your creams, lip balms & other products fresh to avoid yucky bacteria!
85. Move more: Park your car further away, take the stairs, lunge in your lunch break, walk or ride to work
86. Be a spirit lifter: lift those around you by complementing then and their unique qualities
87. Vitamin E oil: smooths, soothes & softens skin as well as reduces scars
88. Go with your gut: If you feel strongly about something, especially your safety or those in your circle, trust your gut
89. ASK for it: if you know you deserve it. The worst you’ll get is a ‘no’ and ‘no’ can often push you in a better direction

90. Money doesn’t make you rich: a loving circle of family and friends does

    

91. Get ambulance cover: especially if you have children
92. Subscribe to Crunch Fitness YouTube! Inspiration is priceless, knowledge is power & that’s where we’ve got you covered
93. Smile often! This small, universal gesture of kindness can make a big impact
94. Always wear a seatbelt and never drink and drive: road safety first – period!
95. Drink more water: it helps clear your skin while keeping you hydrated
96. Get some vitamin D by going out in the sun or taking vitamins! Vitamin D helps regulate the amount of calcium and phosphate in the body
97. Alleviate stress and hormonal imbalances: by taking complete rests from strict dieting and strenuous exercise. Live a little!
98. Remember everything is temporary: if things aren’t looking up, don’t worry
99. If you love them, hug them: a 20 second hug works wonders for emotional wellbeing
100. Embrace change: This is how you will grow!

IMPROVE YOUR HEALTH & FITNESS PLAN AT CRUNCH FITNESS

No matter where you are with your health & fitness plan we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey.

Get in touch with one of our friendly Crunch staff members today to book a personal training session.

All information in this article is written by Bianca Ballinger @biancaballingerfitness & edited by ceo Lindy Olsen

According to the American Heart Association, strength training is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own bodyweight. (1) There are many benefits of strength training & is essential for good overall health & fitness.

PRESERVE MUSCLE MASS

As we get older, our body fat percentage increases & our lean muscle mass diminishes. Depending on the specific person, at the age of 30+ you will naturally begin to lose 3-5% of lean muscle mass each year of aging. We can prevent this loss through strength training; improving our functional performance, strength, and power. These components are essential for bone, joint, and muscle health as we age.

WEIGHT CONTROL

Strength training helps keep your weight under control as it helps to increase your resting metabolism (the rate at which your body burns calories during periods where you’re not performing physical activity). As you increase lean muscle & burn calories, your body will undergo a healthy weight loss process.

REDUCES RISK OF INJURY

The increase of muscle will help to protect your joints, increase your coordination, and improve your balance & posture. This becomes increasingly important as we age to help maintain the strength and energy we need to perform daily activities.

IMPROVES STRENGTH AND FITNESS

Strength training is also called resistance training as it involves toning & strengthening your muscles by contracting them against a resisting source. When we do this, we are becoming stronger, making it easier to perform everyday physical activities e.g. The leg press is a great form of resistance training; allows you to build muscle, reduces the risk of injury, and counteracts age-related muscle loss.

IMPROVES YOUR MOOD

Strength training will lift your energy levels and improve your mood through elevating your level of endorphins, These are natural chemicals released in the brain when you exercise to trigger a positive feeling in the body.

HOW DO YOU GET STARTED?

You can perform strength training at home or in the gym. There are a variety of exercises you can perform to help build lean muscle mass; bodyweight, free weights & weight machines. Crunch Fitness provides all the necessary equipment & classes to help improve your strength. Try our Power Half Hour class that combines both speed and strength training to better your performance.

IMPROVE YOUR FITNESS PLAN AT CRUNCH FITNESS

Here at Crunch, we’ve got tons of weights, rows of cardio & loads of equipment available from treadmills to cross-trainers and rowers for you to check out! Download your Free Pass to trial our gym for FREE! No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey!

According to the American Heart Association, strength training is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight. (1)

There are many benefits of strength training, including the preservation of muscle mass, weight control, reducing risk of injury, improving strength and fitness, & also improving your mood.

If you’re wondering what the best free weight exercises are for women, read on!

SINGLE ARM ROW

Targets: Back, biceps

Do: 2 sets of 8-10 reps on left side with a 90 sec rest. Change sides.

(a) Begin with your right hand and right knee on a bench, your left foot stepped out wide and a dumbbell in your left hand, hanging down.

(b) With your back in a neutral position, and left knee soft, drive left elbow up, lifting the dumbbell to your torso. Lower back to start.

DUMBBELL CHEST PRESS

Targets: Chest, triceps

Do: 3 sets of 13-15 reps

(a) Lie on your back on a bench holding dumbbells with your arms straight above your chest. Bent the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest.

(b) Without pausing, drive your arms back up. Repeat.

SPLIT SQUAT

Targets: Quads, glutes, adductors

Do: 3 sets of 10-12 reps on each leg. Start with your weaker leg.

(a) With feet and hips facing forwards, start with one foot raised on a step and your other leg a stride behind you.

(b) Holding dumbbells, slowly lunge forwards, keeping the knee in line with the toe. Without stopping at the bottom, push back up to the start position. Now swap legs.

SEATED SHOULDER PRESS

Targets: Shoulders

Do: 3 sets of 13-15 reps.

(a) Sitting upright on a bench, start with dumbbells held straight above your head. Slowly bend your elbows and lower dumbbells until they are in line with your shoulders.

(b) Without stopping, drive straight back up to the start position.

HIP THRUST

Targets: Glutes

Do: 3 sets of 15-20 reps. Use a 20kg barbell and 5kg weights on each side.

(a) Sit on the floor, back against a bench. Roll the barbell onto the front of your hips. With knees bent, drive hips off the floor until your back is parallel.

(b) Slowly lower your hips downwards, then drive back up again. And repeat.

DEADLIFT

Targets: Back, hamstrings, glutes

Do: 3 sets or 10-12 reps

(a) Place an Olympic bar (with or without added weight, depending on your strength level) on the floor and stand feet hip-width apart. Grip hands a little wider than your feet. Keep your bottom low, chest up and back flat.

(b) Driving with legs, stand up straight, shoulders back, arms straight down. Keep bar close to your body and return to the floor; maintain a flat back.

STEP UPS

Targets: Legs, glutes

Do: 3 sets of 10-12 reps on each leg

(a) Start with your weaker leg on a step or box and, with or without dumbbells in your hands, step onto it.

(b) Without pausing at the top, lower back to the start position, leaving your start foot on the box and then stepping straight back up on the same leg. Once you have completed 10-12 reps, switch legs.

SEATED BICEP CURLS

Targets: Biceps

Do: 3 sets of 10 reps

(a) Sit upright on a bench holding dumbbells, arms down by your sides, palms facing forwards. Bend arms at the elbow, keeping shoulders still until the dumbbells reach them.

(b) Slowly lower (3-4 seconds) the dumbbell back down to the start position. Avoid ‘locking’ the elbow at the bottom.

LYING TRICEP EXTENSION

Targets: Triceps

Do: 3 sets of 10 reps

(a) Lie flat on your back on a bench with dumbbells in hands and arms 90 degrees to your body, above chest. Keeping your shoulders still, slowly bend from the elbows, lowering the dumbbells down until they are next to your ears.

(b) Without pausing a the bottom, straighten your arms back to the start position. Repeat.

CRUNCH WITH DUMBBELL

Targets: Abs

Do: 3 sets or 10 reps

(a) Lying on the floor, hold a dumbbell straight above your chest.

(b) Curl all the way up to a seated position, exhaling and squeezing your abs as your reach the top.

IMPROVE YOUR FITNESS PLAN AT CRUNCH FITNESS

Here at Crunch, we’ve got tons of weights, rows of cardio & loads of equipment available from treadmills to cross-trainers and rowers for you to check out! Download your Free Pass to trial our gym for FREE! No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey!

Are you ever stuck on what accessories and pieces of equipment to take with you to the gym? Going to the gym with an organised gym bag will save you loads of time! We’ve listed 10 gym bag essentials for you to fill your bag with and ultimately make your gym experience effortless and less time consuming.

TOP 10 GYM BAG ESSENTIALS

Towel

Crunch Fitness has a strict towel policy: No Towel, No Workout! So having a towel in your gym bag at all times is essential when going to the gym. Practising good hygiene is important and respectful to other gym goers. It also keeps all the equipment clean & free from sweat or moisture while working out. You can purchase your very own Crunch towel from reception.

Foam Roller

It’s great to use a foam roller at the start of your gym sessions during your warm-ups to help relieve muscle tightness or soreness. Some of our Crunch gyms have foam rollers available to use near our turf section, however keeping one in your car or gym bag is super handy. This piece of equipment is also great to use after your workouts during your cool-down routine. It’ll leaving you feeling less sore & more relaxed after your gym session! You can purchase Foam Rollers a Crunch reception.

Water Bottle

This is a must! Always have a bottle of water with you – perhaps invest in an aluminium or glass bottle rather than a plastic bottle that you can use to re-fill each time you go to the gym.

Yoga Mat

Yoga Mats come into great use when you’re doing floor work. If you’re into the classes at Crunch, most of them require you to bring your own Yoga mat. You can purchase these at any Crunch reception.

Padlock

It’s important to bring your own padlock to the gym to avoid losing valuable items. The lockers at Crunch Fitness do have a lock feature, however a more heavy-duty padlock will keep your valuables safe.

Smart watch

Smart watches are great gadgets to use to track your workouts and use as a stop watch. There are so many other functions you can use this device for while you’re working out. Sometimes it can be awkward using your phone while performing certain activities, but the feature of the smart watch allows you to receive and access messages, calls or notifications while working out.

Headphones

Using headphones in the gym gives you the freedom to listen to your own music! It increases motivation & performance during exercise so you can have the best possible workout.

Hand Sanitiser

Having hand sanitiser on you at the gym is great as it removes any germs on your hands before and after using the equipment. It’s also a great way to keep the equipment clean for the other members in the gym.

Deodorant

Using anti-perspirant in the gym is courtesy for other gym-goers. It’s a normal thing to sweat & produce odour when working out so having deodorant in your bag at all times is a great way to quickly freshen up before & after the gym!

Membership Card

Don’t forget your membership card! If you happen to leave it at home, it prolongs the process of getting into the gym! Having your membership card will allow you to scan your card & walk straight into the gym.

IMPROVE YOUR HEALTH & FITNESS PLAN AT CRUNCH FITNESS

No matter where you are with your health & fitness plan we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey.

Get in touch with one of our friendly Crunch staff members today to book a personal training session.

Counting macros is just one of many great tools that can assist you in achieving your health and fitness goals sooner. This consists of keeping track of the types of foods that you eat as well as your calorie intake. The three macronutrients we need to keep track of are carbohydrates, fats & proteins. It is important to know how many calories are in each macronutrient:

– Carbohydrates have 4 calories in each gram
– Fats have 9 calories per gram
– Proteins have 4 calories per gram

@meowmeix

Carbohydrates

Carbs consist of sugars, starches and fibres which get broken down into glucose, which your body uses for energy or stores as glycogen. Making up the largest portion of your calorie intake, experts recommend we consume 45-65% of carbs daily (1) We can typically find carbohydrates in foods like beans, grains & starchy vegetables.

Fats

Out of all the nutrients, fats have the most calories. They are important for critical functions such as nutrient absorption and giving your body energy. The recommended percentage of fats we should be consuming per day is 20-35% of our total calories. It is recommended to choose foods with ‘good’ unsaturated fats like avocado, nuts, vegetable oils and fish (2).

Proteins

Proteins are important for your body to be able to build and repair tissue, make enzymes and hormones as well as regulate your immune system. The best part is that they keep you feeling fuller for longer! The typical macronutrient recommendation for proteins range from 10-35% of your total calorie intake. Examples of foods rich in protein include eggs, meat, fish, dairy and lentils.

How to Count your Macros

The following steps can be used when counting your macronutrients:

1. Determine how many calories you want to eat each day.
2. Find your ideal ratio of macronutrients that you’d like to be consuming per day. Typical recommendations are as follows (3)

– Carbs: 45-65% of total calories
– Fats: 20-35% of total calories
– Proteins: 10-35% of total calories

You can alter these ratios depending on your goals and what you are trying to achieve e.g. to shed weight or gain muscle mass.

3. Multiply your total daily calories by your percentages
4. Divide your calorie amounts by its calorie-per-gram number

Example

Assume we’re following a 1,800-calorie diet consisting of 40% carbs, 30% protein and 30% fat.

Carbs:
– 4 calories per gram
– 40% of 1800 calories = 720 calories of carbs per day
– Total grams of carbs you would consume per day = 720/4 = 180 grams

Proteins:
– 4 calories per gram
– 30% of 1800 calories = 540 calories of protein per day
– Total grams of protein you would consume per day = 540/4 = 135 grams

Fats:
– 9 calories per gram
– 30% of 1800 calories = 540 of fat per day
– Total grams of fat you would consume per day = 540/9 = 60 grams

Using this information and simple maths, we can determine how many grams of macronutrients we would be consuming per day. In this case our daily intake would be 180g of carbs, 135g of protein and 60g of fat.

Counting your macronutrients may provide several benefits to your heath. This includes improvements to your diet quality, assisting with specific goals and may promote weight loss. The My Fitness Pal app is a great tool to help track your macros.

IMPROVE YOUR HEALTH & FITNESS PLAN AT CRUNCH FITNESS

No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey.

Many of our Personal Trainers here at Crunch Fitness have qualifications in Nutrition & Weight management and can be of help regarding nutritional advice. Head over to the crunch Personal Training Page to get into contact with one of our PTs  today!

Disclaimer

The information provided is for general informational and educational purposes only, and is not a substitute for professional health and fitness advice. We advise that you alter your health and fitness plan to suit your needs as each individual has different macronutrient needs. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate fitness and healthcare professionals. The use or reliance of any information in this blog is solely at your own risk.

Do you ever wonder if the cardio exercises you are doing are benefiting you to reach your goals? Whatever your goals are, it’s so important to understand that not every type of cardio is created equal. The two most frequently used forms of cardiovascular training performed by physique based athletes and body builders is LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training). Both HIIT & LISS training are extremely beneficial for improving aerobic capacity.

We provide you with the information you need to understand the general benefits of these two types of cardiovascular exercises & the differences between them.

HIIT (High Intensity Interval Training)

HIIT is a cardio interval technique in which you alternate between short work and rest periods. An example of this could be 30 second bursts of all-out intense effort (80 to 90 percent of your max heart rate) with 30 second recovery periods. This would be a perfect example of a 1:1 HIIT ratio (i.e. performing 1 period of hard work followed by an equal period of rest).

The benefits of a HIIT session includes not having to spend an extensive amount of time completing a workout. You’ll burn calories in short periods of time during exercise & even after you’ve stopped! HIIT has a greater impact on your metabolic pathways and can assist in weight loss whilst encouraging the preservation of lean muscle mass.

LISS (Low Intensity Steady State)

LISS involves doing any aerobic activity at low intensity for a prolonged time period. An example of this could be jogging, swimming, going for a brisk walk (50 to 60 percent of your max heart rate) for a duration of 30 – 60 minutes.

The benefits of a LISS session includes its flexible time frame in which you can perform your workout at a relaxed pace. It is a type of training that is much easier on the joints, ligaments and tendons. It requires minimal/no recovery time and is much less taxing on the central nervous system & muscular system. LISS is shown to directly use a greater percentage of calories from fat rather than glycogen.

So which one is better?

HIIT & LISS are almost complete opposites. Some of the best benefits of LISS are limitations of HIIT and vice versa. No one training regime is better than the other, it all comes down to the individual’s goals and how they want to approach these goals.

IMPROVE YOUR FITNESS PLAN AT CRUNCH FITNESS

Here at Crunch, we’ve got rows of cardio available from treadmills to cross-trainers and rowers for you to check out! No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey!

Eating Healthy while working from home can be tough. Being out of your usual routine & having access to food at all times can lead to some serious overindulging. If you feel like you need some help resisting the temptation of heading to the refrigerator, we’ve provided you with some tips on how to eat healthy & not ‘over do it’ while working from home!

Create a flexible schedule

Schedules are unpredictable working from home & having to coordinate work, meetings, teaching children from home & even fitting in a quick workout. Carve out times during the day to eat regular, nutritious meals and snacks that fuel your mind & body. A consistent routine will help regulate your insulin levels, blood sugar & digestive health. Without a schedule, you’re more likely to eat mindlessly during the day or even skip a meal & overeat later on.

Be mindful of where you set up your working space

Try working in an area that’s not too close to the kitchen. It’s more tempting to wander over and check the fridge the closer you are to the kitchen.

Drink plenty of water

Be sure to have your water bottle with you while you work. Lack of water can lead to dehydration, fatigue & low energy. Feeling sluggish and tired can affect the way you work so be sure to keep hydrated throughout the day.

Move your body

Try to fit in some sort of exercise each day. This will allow you to stay fit, healthy, positive, less stressed, and boost your mood! If you don’t have the time to get to the gym, online classes are a great alternative! If you’re a member at Crunch, you have access to all classes on CrunchLive.

Meal Prep

One of the best things about working from home is that you have the freedom to whip up any meal you want! This can also be seriously dangerous (if you have junk food cravings) as you can easily reach for the chip packet in your pantry. The key here is to prepare healthy meals & snacks for yourself the day before – just like you would for when you physically go to work. The work is already done for you & you can focus on getting your work done and stress less about the food.

Focus on nutritious food

Make sure your meals are loaded with good fats, protein & carbs. Don’t buy unhealthy snacks that you can’t stop eating e.g. chips & chocolate. Maintaining a clean diet & focusing on nutritious food will help you feel fuller for longer and will help you to be more productive throughout your day.

Why have breakfast?

Breakfast breaks your overnight fast, helps you burn calories throughout the day, refuels your glycogen (energy) levels, and kick-starts your metabolism. It’s the most important meal of the day, giving you the energy you need to get things done as well as improving your memory & concentration.

Breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The benefits of a regular breakfast reduces your chance of over-consuming high kilojule foods later on in the day & stabilises your blood sugar levels.

Breakfast and your Weight

Some studies say breakfast can be good for your waistline. Researchers have found that people who eat a breakfast fuelled with fibre and protein can help regulate their weight. This is because feeding your body with these essential healthy foods in the morning keeps your apetite in check for the remainder of the day.

Healthy breakfast options

During a busy morning, it’s easy to let breakfast fall low on your list of priorities, but taking just a few minutes to have something to eat can make a massive difference to your day. There are so many healthy breakfast options to choose from that can be prepared in a matter of minutes & eaten on-the-go:

• Whole grain toast with natural/organic peanut butter
• Wholegrain cereals with reduced fat milk
• Smashed avocado with spinach & reduced fat ricotta
• Porridge with fresh fruit
• Yoghurt with fresh fruit
• Fruit or vegetable smoothies
• Boiled eggs with wholegrain toast
• Untoasted muesli
• Nuts or wholegrain granola bars

Energy Needs

Depending on the person’s activites & tasks invloved throughout their daily routine, will determine how much energy they need throughout the day. Typically, men need more energy than women as they have a higher proportion of fat-free mass (FFM) than women and therefore burn more calories.

Why Kids Need Breakfast

It’s important for children to eat breakfast as their growing bodies need the nutrients & fuel to perform daily activites throughout the day. Kids who skip breakfast have a harder time concentrating in the afternoon & tend to become more lethargic & restless. This is due to the lack of vitamins & minerals needed for providing energy in the body. It’s vital for kids to have these vitamins & minerals in their bodies as it helps to repair cellular damage, heal wounds & boost their immune system.

IMPROVE YOUR HEALTH & FITNESS PLAN AT CRUNCH FITNESS

No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey.

Many of our Personal Trainers here at Crunch Fitness have qualifications in Nutrition & Weight management and can be of help regarding nutritional advice. Head over to the crunch Personal Training Page to get into contact with one of our PTs  today!

The old adage of breakfast being “the most important meal of the day” has been regurgitated more times than anyone would like to know.

With such little time in our day to day lives, especially during breakfast times, the team here at Crunch Fitness have formulated four awesome meals which will keep you on time, and on track with your fitness goals.

We begin with the tried and tested OATS!

Oats are a super quick and super easy morning breakfast to have. Whilst they can be quite a boring and repetitive meal to force down, with some creativity – they can be something that you look forward to in your morning routine!

They have some tremendous benefits, such as:

• Nutritious
• Rich in antioxidants
• Can lower cholesterol levels
• Can improve blood sugar control
• Very filling
• Assist in losing weight

CHOCOLATE PROTEIN OATS

Calories: 500. Protein: 32g. Carbs: 62g. Fat: 14g.

• 3 / 4 cup oats
• 1 cup milk
• 1 tsp vanilla extract
• 1 tbsp cocoa powder
• 1 scoop Chocolate Protein powder
• 1 / 2 sliced banana
• 1 tbsp peanut butter

VANILLA & RASPBERRY PROTEIN OATS

Calories: 250. Protein: 30g. Carbs: 24g. Fat: 9g.

•  3 / 4 cup oats
• 1 cup unsweetened coconut milk
• 30g frozen raspberries
• 1 scoop Vanilla protein powder

NEXT UP –

BANANA PANCAKES

Now these are for when you have a little more time on your hands.

• 1 banana
• 1 tbsp buckwheat flour
• 1 large egg
• 1 tsp coconut oil (for fry pan)
• 1 / 4 tsp cinnamon

PRO TIP – ADD choc chips if you’re feeling like a treat.

Mix batter and make pancakes as large or as small as you like!

And to top off these delicious recipes, why not wash it all down with one of the HEALTHIEST SMOOTHIES EVER!

Along with a blender, cup and mouth! You will need:

• 1 cup spinach
• 1 cup Kale
• 1 / 2 banana
• Handful of almonds
• 3-5 Brazil nuts
• 1 tsp cinnamon
• 1 tsp cacao powder
• 1 cup coconut milk

This green concoction will have you overflowing with energy and keep you in a healthy physical and mental state, ready to take on the day!

Want a FREE GYM SESSION!?

Hit the link below to receive your FREE GYM PASS to your nearest CRUNCH Gym!

 crunch – Client Portal (perfectgym.com.au)

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Now everyone deserves to treat themselves once in a while, and what better time to do so during the Christmas holiday season.

Today we will be running you through some of the classic and BEST slices to indulge in, that is if you have any room left after Christmas lunch!

First up we have an Aussie CLASSIC: the traditional WEET-BIX SLICE!

Nutritional Info (per 100g)

Calories: 520. Protein: 13g. Fat: 39g. Carbs: 38g.

Serves 12. 5mins prep. 15mins cook.

INGREDIENTS

• 1 cup Self Raising Flour
• 3 WEET-BIX
• 1 cup Shredded Coconut
• 3/4 cup Brown Sugar
• 150 g Butter
• 2 tbsp. Peanut Butter
• Chocolate Icing

HOW TO MAKE:

1. Preheat oven to 180 degrees and grease a slice tray.
2. In a bowl crush the WEET-BIX and add the flour, brown sugar and coconut.
3. Melt the butter and peanut butter together in the microwave and add to the dry ingredients.
4. Press the mixture into the slice tray and bake for 15 minutes.
5. Drizzle chocolate icing over the top.

TIP: Storing the WEET-BIX slice in the fridge will stop it from going crumbly.

If you’re looking for something a little sweeter, then look no further!

The CLINKERS SLICE IS HERE!

Nutritional Info (per 100g)

Calories: 457. Protein: 4g. Fat: 18g. Carbs: 67g.

Serves 8. 10mins prep

INGREDIENTS

• 250 g plain sweet biscuit (Arnotts etc.)
• 200 g Clinkers
• 1 cup Condensed Milk
• 125 g Butter
• 200 g Milk Chocolate

HOW TO MAKE:

1. Place biscuits and clinkers in a food processor and blend until small chunky pieces. Alternatively, if you don’t have a food processor, simply break biscuits and clinker, and mix in a bowl.
2. In a small saucepan, melt butter and condensed milk over low heat, stirring constantly for 2 minutes. Remove from heat and pour straight into clinker mix and stir through until well coated.
3. Line a slice tray with baking paper and press clinker mix into a tin.  Melt chocolate in a bowl in the microwave for 30 seconds.
4. Pour over clinker mix in slice tray, spread evenly using the back of a metal dessert spoon.
5. Place in fridge to set for 2 hours. Slice into squares and serve.

Another GREAT slice that you should be whipping up to impress the family this year – is the MARS BAR SLICE!

Nutritional Info (per 100g)

Calories: 880. Protein: 5g. Fat: 15g. Carbs: 76g.

Serves 24. 10mins prep. 60mins cook.

INGREDIENTS

• 3 Mars Bars
• 60 g Butter
• 3/4 tbsp. Golden Syrup
• 2.5 cups Rice Bubbles or Coco Pops
• 150 g Milk Chocolate

HOW TO MAKE:

1. Melt mars bars, butter and golden syrup in saucepan over medium heat until all ingredients are combined and melted.
2. Pour Coco Pops into bowl and pour over melted mars bar mix. Stir through using a wooden spoon until Coco Pops are well coated with chocolate.
3. Line slice tin with baking paper. Press mix into slice tin.
4. Melt chocolate in microwave for 30 seconds or until melted completely.
5. Pour melted chocolate over mars bar mix in slice tin and spread until evenly coated.
6. Place in fridge for 1 hour until set.
7. Slice into squares and serve! It’s sure to be a family favourite!

Now you’ve had your Chocolate itch scratched – we’ll move onto something a little healthier.

RAW APRICOT SLICE

Nutritional Info (per 100g)

Calories: 830. Protein: 3g. Fat: 91g. Carbs: 4g.

Serves 12. 15mins prep.

INGREDIENTS

• 250 g Dried Apricots
• 1 cup Desiccated Coconut
• 1 cup Almond Meal OR Wheatgerm
• 3 tbsp. Coconut Oil

HOW TO MAKE:

1. Place the dried apricots in a bowl or container and cover with water.
2. Soak for an hour and then drain.
3. Place all the ingredients into a food processor and pulse until the mixture is of a breadcrumb type consistency.
4. Press the mixture into a lined slice tray and sprinkle with coconut.
5. Chill for minimum two hours. Overnight is preferred.
6. Cut into slices and serve.

Last but not least, a slice that has stood the test of time, the mighty CARAMEL SLICE!

Nutritional Info (per 100g)

Calories: 300. Protein: 5g. Fat: 15g. Carbs: 40g.

Serves 24. 20mins prep. 15mins cook.

INGREDIENTS

• 250g Milk Chocolate
• 125g Butter
• 400g Condensed Milk
• 125g Biscuits Crushed
• 80 g Butter Melted
• 1 tbsp. Oil (Vegetable)
• 1/3 cup Sugar, Castor
• 1/3 cup Golden Syrup
• 2 tbsp. Coconut Shredded

HOW TO MAKE:

1. Preheat oven to 180 degrees. Line a slice tin with baking paper.
2. Combining the crushed biscuits, melted butter and shredded coconut in a mixing bowl.  Press into the bottom of the lamington tin.
3. Bake base in oven at 180 degrees for 15 minutes.
4. Combine the condensed milk, butter, sugar and syrup in a small saucepan.
5. Stir over low heat for 15 minutes or until sugar is dissolved and mixture is smooth and thick.
6. Remove from heat and cool slightly.
7. Pour over biscuit base, smoothing surface.
8. Place the milk chocolate and oil in a bowl.
9. Stand over a pan of simmering water and stir until chocolate is melted and smooth.
10. Spread the chocolate mixture over the caramel and smooth.
11. Refrigerate until firm.

Want a FREE GYM SESSION!?

Hit the link below to receive your FREE GYM PASS to your nearest CRUNCH Gym!

 crunch – Client Portal (perfectgym.com.au)

Don’t forget to follow us on our socials!

I = crunchfitnessau

F = Crunch Fitness Australia

Y = crunchaustralia