Fight the cold and flu season!

My top tips for Cold and Flu Remedies:

Its that time of the year, cold and flu season! Everyone seems to be run down and the flu is going around. I have just been wiped  out by it and wanted to give you all my top tips for fast, healthy and a safe recovery. Remember that supplementation or nutritional recommendations are individual and these are just some suggestions that may help you fight the cold and flu seasons, boost your immune system and support your adrenal function. Who's got time to be sick when its time to train! :)

Try to think food first, what foods are rich in immune boosting vitamins and minerals?? If you can't get it from food then look into supplementation options but always aim to get it from food where you can as it is much better absorbed within the body.

1. Vitamin C: 
Citrus fruits, broccoli, sweet potato, strawberries and many other fruits and veg, sooth a sore throat with some fresh lemon juice in some green tea with a dash of honey. 

Has been shown to increase the production of white blood cells and antibodies which aid in decreasing infection and fighting harmful bacteria.

Around 200mg a day is recommended, although this can be slightly increased in times of weak immunity as also post training.

2. Zinc: 
Lamb, beef, oats, yoghurt, beans, nuts/seeds, dark chocolate and cocoa powder, make yourself a breakfast with a few soaked oats, almonds, yoghurt and some raw cacao for flavour and zinc. 

Increases the amount of infection fighting T-Cells.

3. Omega 3 fatty acids: 
Fish oil, chia seeds, flaxseed oil/seeds

Have been shown to lower the severity of respiratory infections, acting as immune boosters by increasing phagocytosis. 

4. Eating a well balanced diet: 
Eating a wide variety of fruits, vegetables, variety of lean meats and or vegetarian alternatives as well as  some quality essential fatty acids will allow your body to not be deprived of any vital nutrients, minerals and vitamins that will assist in your recovery. Aim not to skimp on any food groups and aim to achieve nutrient balance. Alternatively if your not hungry aim to get in a super greens/pharma greens or a good quality multi-vitamin

5. REST & RECOVERY: 
Performing any strenuous exercise that highly increases your heart rate can often pump your virus/flu around your body faster possibly making it worse and longer recovery. If your immune system is already down and you then put it under a greater amount of stress it may lead to longer and more chronic issues such as chronic fatigue. Keep active with gentle exercise that doesn't increase heart rate dramatically such as a gentle walk, light lifting of weights, yoga or stretching session.

6. Fluids and hydration:
Aids in keeping your digestive system functioning effectively and also detoxifying any harmful bacteria or antibodies building up within the body. Will aid in filtering out toxic waste products and cleaning out the body. Also aids in carrying vital minerals and nutrients around the body as well as oxygen. Try potassium rich foods to keep up your electrolyte content e.g Bananas 

7. Garlic: 
As well as being a heart friendly food garlic is great for reducing cold and flu systems by again having immune boosting sulfur compounds.
Garlic also has antioxidant benefits to help fight free-radicals within the body


8. Greens:
Dark greens in particular are high in phytochemicals, which aid in improved immune function. You can never get enough! Also very high in vitamin C and fibre for your digestive health.
My favourite super greens: Kale, spinach, broccoli!

9. SLEEEEEEEP:
Lack of sleep can reduce your immune function, aim for a minimum of 8 hours per night

Rest up and take care. Alice xx

references:
www.sportmedicine.com

www.organicnutrition.co.uk

Homemade Protein Chocolate!

Chocolate Coconut Protein

Clean, homemade, quick, easy and TASTY!

I know I have a terrible sweet tooth and when I'm craving something tasty that doesn't have all the additives such as refined sugars, artificial sweeteners and or dairy free I whip up some of this delicious Chocolate Protein. It is still high in fats although "good fats" but much lower in in carbohydrates in particular those derived from sugar than your store brought chocolate and a lot higher in protein. It is also dairy free for those of you who cannot have normal chocolate due to this issue with milk solids.

I like to experiment with it and try different combinations and I have listed my favourites below. Enjoy and try not to devour all of it as its quit energy dense! Tastes like coconut rough & ferrero rochere combined only better and healthier! :)

Chocolate Coconut Protein 

Ingredients

• 1/3 cup coconut oil melted
• 5 Scoops chocolate protein powder (I used choc proto whey)
• 1/4 cup raw cacao powder
• Dash vanilla bean extract
• Tsp cinnamon
• 1/2 cup shredded coconut
• Small handful crushed nuts of choice (I used walnuts)
• 1/8 cup warm water
• 2 Tbsp sugar free hot chocolate (natvia) or add some stevia/xylitol natural sweetener approx. 2 tsp 

Method

• Melt coconut oil
• Mix protein powder, hot chocolate with the warm water
• Add protein mix to raw cacao and coconut oil
• Add in cinnamon, vanilla
• Mix through coconut and nuts
• Pour into a thin pan approx 2cm thick, top with some shredded coconut, should be runny but slightly firm
• Set in freezer until firm

Other Varieties: 

Chocolate Fruit and Nut: Replace shredded coconut with some berries, I like a mix of raspberries and blueberries and used macadamia nuts instead of walnuts

White Chocolate Almond Crunch: Replace chocolate protein with vanilla and remove raw cacoa, add in extra vanilla extract, stevia vanilla and crushed almonds and 1/4 cup oats

Chocolate Mint Slice: Replace vanilla extract with mint extract

Mocha Chocolate: Replace chocolate protein with mocha or alternatively use above recipe and replace sugar free hot chocolate with 1 shot espresso. Remove shredded coconut and add crushed nuts and possibly some oats.

Be creative and mix it up try using the following ingredients: Different flavoured protein e.g cookies and cream, use different fruits, different nuts, grains and seeds e.g pepitas, sunflower seeds, flax, oats, quinoa flakes. Experiment with essences and flavourings such as cinnamon, nutmeg, even spices cayenne pepper chocolate! Play around with quantities to suit the macros of your nutritional plans or guidelines.

Remember everything in moderation, it is a clean alternative to chocolate but remember chocolate is still a sometimes food not an all the time food :) A nice tasty way to treat yourself while still eating clean.

Enjoy: Alice xx

SUPER FOOD BLUEBERRY CHEESECAKE

CHEAT MEAL: BLUEBERRY GUILT FREE CHEESECAKE 

(Gluten free, optional dairy free)

When I'm doing competition preparation I allow myself a cheat meal once a week to make myself feel a bit more sane and often social! As I become close to competition time I try to clean up my cheat meals, I still indulge but aim for more natural alternatives, less processed foods and no added sugar. I tend to make my own clean cheats or venture to somewhere out where I know there will be delicious tasty clean meals that I still feel are indulgent, such as the new raw kitchen in Perth or my favourite Japanese restaurant are often options. 

I decided this week so attempt my own clean cheat meal recipe: Using my super food of the week: Blueberries!!! (will be posting more about the benefits of blueberries in a new blog post) YUMMM so here is the much anticipated recipe! Please note, I'm not saying this is the healthiest meal and should be eaten in moderation although it is all healthy, good natural fats and clean foods it is still slightly high in fat but no added sugar or colours/un-natural flavourings :) I have also been experimenting with raw foods and although this is not all raw ingredients it contains a lot of fantastic raw ingredients with the addition of some increased to increase the protein and lower the fat content.

RECIPE:

Base:
1/4 cup grated coconut
3/4 cup almond meal
1/4 cup vanilla protein (I used vanilla proto whey BNRG)
3/4 cup oats (gluten free or quinoa flakes)
5-6 Dates diced
tsp cinnamon
dash salt
1/4 cup melted coconut oil

Method:
Melt coconut oil and blend all ingredients in a blender until combined, press into a pan and place in freezer while preparing top.

Filling:
2.5 cups soaked cashews overnight
1 lemon rind only
3 cups blueberries
1 cup rasberries
Tsp vanilla essence/extract
1 tsp cinnamon
2 Scoops vanilla casein (or use raw vegan protein powder if prefer)
tsp vanilla stevia (optional)
3 tsp stevia/natvia
200g cottage cheese (optional if want dairy free add more protein powder)
1/4 cup shredded coconut

Method:
First drain cashews. Place in blender/mixer with everything except shredded coconut and blend for 5-10 minutes until a smooth consistency. Mix in coconut.

Pour on top of chilled based and set in fridge/freezer overnight.

ENJOY!!!! Remember this is a clean chat meal and should be enjoyed in moderation serves approx. 15 if you can control yourself :)

Alice xoxo

SUPER FOOD OF THE DAY: SWEET POTATO

SWEET POTATO: BENEFITS & USES

One of my all time favourite foods!

Sooo many benefits and such a tasty food, lucky I even get to enjoy it while on competition preparation sometimes 2-3 times a day!

But why so amazing?? So many benefits, mine and body!

1. Sweet potatoes contain large amounts of dietary fibre, meaning improved digestive and gut health as well as a more filling and satisfying food slowing digestions from the in-soluble fibre.

2. Natural sugar, complex carbohydrates which makes it the lowest in GI when compared to other starchy products. Meaning less of an impact on your blood glucose, digesting slowly and raising blood glucose gradually, meaning your also more satisfied for longer.

3. Contain twice the daily recommended vitamin A and 42% recommended vitamin C intake for a day. Vitamin C not only assists in reducing the risk of cold, flus and viruses but also plays a role in digestion, blood cell formation and lowering cortisol levels from stress.

4. Contain 4x recommended beta carotene intake per day, aiding as a precursor to vitamin A in the body, boosting immunity and strengthening eye site.

5. Small amounts of protein, iron and calcium. Also some thiamine, niacin, B6, vitamin C potassium and copper. B6 aids in reducing homocysteine in the body which has been linked the cardiac diseases. Iron is very important for those on a vegetarian diet or lack red meat in there diets, Iron assists with red/white blood cell formation and oxygenation which improves energy levels and immune function.

6. Low in calories per serve 3/4 cup of sweet potato approx. 130 calories, 25g carbohydrates, 9g sugar, 3g protein this is equivalent to having 3 snake lollies at around 38g, you will feel a lot fuller and a lot more satisfied for longer when you compare it to other carbohydrate based foods on calorie content alone.

How to enjoy them
- Bake & salt to make chips (himilayan pink salt)
- Mash and add herbs and spices
- Soup
- Mix into frittatas, quiche, omelettes etc
- Dehydrate to make crispy cold chips
- Mash and pureee to make a dip
- Use in sweet dishes also: Sweet potato pancakes, pudding, vanilla brownies etc.
- Place grilled or baked pieces on salads or wraps etc.


Recipe
Sweet Potato Patties:

• 1 cup mashed sweet potato
• 2 whole eggs + 1 white
• Chopped parsley 1 tbsp
• Mixed herbs dried or fresh 1 tsp
• Dash Himalayan rock salt and pepper
• 1/2 cup grated zucchini
• 1/2 cup grated carrot
• 1/4 cup diced onion
• 1 tbsp garlic
• Dash of cumin
• Dash of paprika or cayenne pepper
• 1 Cup spinach chopped finely

Mix all ingredients well once sweet potato mash has cooled, mix well until combined and form into sticky balls, heat a pan spray with olive oil or coconut oil spray and cook for approx. 5 minutes on each side until golden brown.

Combine with a fresh piece of grilled seafood or make a burger with a kangaroo or turkey or chicken patty, a few mushroom caps, some lettuce and a layer of avocado for good fats. DELICIOUS!

Have an amazing day, train hard and eat clean: Alice Round xx

StrengthCoach and Nutritionist/SportsModel Email: ali_round04@hotmail.com or follow me on Facebook aliceround

Want to loose that last pesky 5kilos?! Top tips!

Bikini Body Summer Prep: 

Simple workout and Nutrition Tips

The summer always comes around sooner than expected and its time to stop hiding in your winter woolies and get ready for the fact that its bikini seasons only a few months away!

Want to get rid of that last pesky 5 kilos? Or tone up those love handles? Then this is the simple equipment free workout for you! To achieve these goals it is important to incorporate progressive overload in training for continual gains whether it be changing repetition ranges, exercises, weights, tempo, intensity as well as diet.

When training and aiming for weight loss or toning it is all about utilizing and burning your bodies fat stores as efficiently as possible. The best way to achieve this is targeting large muscle groups with minimal rest, as the muscle is metabolically active and requires calories to activate and use the muscle, hence larger muscles group exercises will burn more calories. Resistance training is the best method for weight loss when done efficiently as it will also increase your metabolism outside of training to recover and resynthesize muscles where as cardiovascular training does not as efficiently.

Weight training is crucial as it allows you to preserve your muscle mass as your body weight decreases resulting in higher metabolic activity, leaner and more toned physique, as opposed to cardiovascular exercise alone which looses both fat tissue and muscle tissue and slows down the metabolic rate. Workouts do not need to be lengthy for success as high intensity short duration exercise utilizing large muscle groups will raise your metabolism post training more than long duration steady state cardiovascular exercise alone, if your workouts are taking longer than 45 minutes your not training hard enough! If you get bored easy mix it up! Try some beach sprints, boxing, rock climbing, anything that get the heart rate up!

And lastly and most importantly it comes down to 80% nutrition and 20% exercise and there is no way of out training a poor nutrition! People who say I exercise so I can eat more only lead to weight gain or disappointment. Often people forget how crucial nutrition is in weight loss goals, simple changes such as consuming 5-6 small meals a day including small portions of lean meat, healthy fats, lots of vegetables and reducing starchy/simple carbohydrates intake to low GI sources such as sweet potato or brown rice can increase metabolism and promote weight loss and increase your lean mass to fat ratio (body fat %) in combination with strength training. Stick by the rule that if man made it check the ingredients, the less processed and more natural the better! Read the ingredient list and aim to not consume foods with added salt, non-natural sweeteners, trans fats, preservatives and additives which may be blocking weight loss and building up toxins in the body.

Choose supplements that will support your training and nutrition but don't rely soley upon them, supplements are there to support not make up for a poor diet or lack in training. Supplements are very individual to every person and I don't believe in giving out specific advice for anyone, seek help from a professional before supplementing such as www.muscleworx.com.au. I would advise the basics: 

1. A good quality fish oil: Aids in your energy levels, brain function, mobilising fatty acids within the body for weight loss and assisting your cholesterol levels, many many benefits!

2. A lean whey protein hydrolysed: Such as isolyze or proto whey, the more hydrolysed the better post workout as it is easier and faster to be absorbed by your body for recovery and replenishment as well as metabolised better.

3. Quality multivitamin: If your missing anything from your foods or have cut out certain foods a multivitamin will make sure your getting all your essential nutrients in and keep your energy levels high and immune system and adrenals in tact.

4. Magnesium: Aids with muscle recovery, sleep and also helps control chocolate cravings!

Other supplements I believe can be highly beneficial when required are: Zinc, pro-biotic, glutamine, BCAA, electrolytes, spirilina, green tea, chromium, vitamin C (again all individual yo your own personal needs and goals)

The circuit below is a combination of large muscle group areas that target every aspect of the body meaning overall strength and muscular gains. By working from upper body to lower body and front of the body to back it allows for minimal recovery periods to keep the heart rate up without doing steady state cardio training. The circuit includes basic exercises using your own body weight but can be adapted into a gym environment to add more resistance and progressions to progressively overload the muscles.

Aim to complete the circuit in 30 minutes getting in as many sets as possible. Begin with 10-12 reps with no cardio exercise in weeks 1-2, weeks 3-4 increase to 12-15 reps and add in the cardio exercise to progressively overload. Always record you’re training at aim to beat it every time, this circuit can be completed up to 3 times a week in combination with mobility and cardiovascular training for overall body composition gains. So grab a friend and give it a go!

1.     Athletic Lunges (quads/glutes)

(Alternate sides moving down the room, lift your knee between steps and squeeze your glutes, lunge down low and slow breathing in and push up through the heel fast breathing out)

2.     Inverted Row (back/biceps)

(Wide grip overhand on the bar, keep chest up and core tight, feet flat on the ground, pull up fast breathing out and slowly lower back to plank position)

3.     Cardio: 45 seconds high intensity (sprint, skipping, high knees, rower)

4.     FB Hamstring Curl/Ham Leans (hamstrings/calves)

(lay on back, feet on the fit ball, lift hips and hold, pull the fitball in with feet while lifting hips, slowly roll back out keeping hips high)

5.     T Push Ups (triceps/chest/core)

(hands just past shoulder width, body in plank position, lower down slowly breathing in, breath out push up and rotate to one side extending that arm to a T position and back into push up)

6.     Burpees (mobility)

(start standing, jump up then squat down, jump back keeping arms strong into a plank position and quickly jump back in and repeat)

7.     Reverse Crunch (Abdominals)

(laying on your back, hands overhead or under glutes for weak lower backs, legs in the air, thrust up using your upper abdominals rather than the legs breathing out, slowly down)

And lastly don't let those weekends undo all your hard work, I believe in having a cheat meal once a week but aim to not let it blow out to a cheat weekend or whole day, think about all the hard work you have put in and how much better you will feel for sticking to it over the weekend.

For more information contact Alice Round: Anytime Fitness Innaloo and Muscle Worx

ph 0430 504 224

email directly ali_round04@hotmail.com

Accredited Exercise and Sport Scientist/Nutritionist

Intervals: Burn fat fast and stop wasting your time doing boring steady state cardio!

Interval Training for Fat Loss, Speed, Power and improved Oxygen Uptake (VO2)

(HITT: High intensity interval training)

Would you rather spend 45 minutes casually jogging or cycling along at a slow and steady pace or would you rather get it over with in twenty minutes, leave feeling exhausted, short of breath and feel you have really pushed yourself to a sweaty fatigued state! I certainly know what I would choose and recommend to my clientele. 

There has been a lot of talk out there lately about interval training in particular HITT, which is really just re-phrased interval training. Interval training typically should be done at a HIGH intensity for it to be interval training, thus the new “HITT” is really just another word out there to describe it and really no different to the term interval training. There are other forms of interval training that are of different intensities such as fartlek etc, it is all dependent on your individual goals. 

The benefits of interval training are endless if done correctly paying attention to the following variables that can be modified and some suggestions:


Key Variables:

• Method: switch exercise methods (even use bodyweight exercises for intervals)
• Duration: increase or decrease the length of the interval
• Repetitions: increase or decrease the number of intervals per session
• Recovery: increase or decrease the rest time between interval

Mix up the interval Method:

• Sprinting outdoors, hills, stairs, soft sand is brutal!
• Strongman movements (Farmer's walks, tire flips, prowler!!! my favourite)
• Bodyweight intervals (e.g upper to lower: ball slams and Box jumps)
• Stationary cycle upright
• Cross Trainer
• Rower
• Swimming 

The Major Benefits over Steady State

Interval training has many benefits over steady state cardiovascular activity as it not only takes a much shorter period of time but it also raises your metabolic rate for a longer period of time once training has ceased. This effect is called EPOC (excess post exercise oxygen consumption) which means your body will consume a great deal of oxygen recovering from the exercise thus expending energy more so than any steady state workout which you recovery from very quickly. EPOC from intervals also means your blood sugar has been depleted from the muscles and the body therefor relies on fat as its primary energy source. Interval training promotes an increased VO2 (ventilator uptake of oxygen into the muscle, lunges etc.) which means you can exercise at a higher energy capacity for longer and higher intensity = improvements in aerobic and anaerobic fitness. 


Interval training isn’t mind numbing like steady state training, you have a specific goal in mind for the session and it is easier to focus and give it 100% than trying to do a boring 45-minute jog. Intervals do not cause as high spikes in cortisol due to recovery and energy pathways and metabolites utilised. Steady state activities spike cortisol when the body begins to become stressed by the repetetive exercise and produces oxidative stress on the body, steadily raising inflammation within the body. Cortisol is a stress response hormone secreted by the adrenal glands, it results in a breakdown of muscle protein into the blood stream resulting in metabolic disturbances. Your muscles will also be trained more efficiently for speed completing interval work, as your fast twitch fibers are firing more efficiently and more rapidly leading to increased muscular gains and athletic abilities.

Rest periods allow the body to recover and decreases the output of cortisol, as it knows you are allowing recovery and is therefor not under a continual state of stress=  lower cortisol response. High cortisol levels are linked with central adiposity (weight gain in your mid section). Biomechanically high intensity burst will also allow you to hold form and keep better structural balance throughout the body and reduce the risk of injury from steady state poorly biomechanics movements. E.g. compare sprinting technique and jogging, sprinting is much more biomechanically functional and efficient.

So I don’t know about you but I know id rather workout for 20 minutes than 45 and have a much better 6 pack at the end of it!!!

How to start?

SO what intervals can you do to begin?? Some examples are below, remember they are examples and everyone can be adapted in terms of type of exercise or length etc. Always start with a good warm up including dynamic exercises to get your heart rate elevated before you begin and also work you up functionally. These are generic interval training for fat loss, improved cardiovascular and general fitness, speed and power specific interval training will differ as will endurance interval training. Intervals can be time or distance based, there is no 100% right way, its also about progressive overload on the body for results meaning if you did 5 repetitions one week, aim for 6 the next or extend the interval period or shorten the rest. MIX IT UP!! Keep your body guessing. Remember intervals can be done on any equipment, if you can’t run swim, if you cant swim ride, if you cant ride row!

Intensity

Make sure it is of an extremely high intensity in your work periods. This is the key to effective interval training. You will be aiming to reach approx. 75-90% Max HR by the end of the interval period (rough estimate 220-age for HR max). By the end of the recovery period you want to feel recovered enough to hold a conversation but still slightly more breathless as the sets persist. If you find your not recovering extend your rest periods so that you can push your intervals harder. If you’re not exhausted after 20 minutes your not working at a high enough intensity or to much recovery.

Beginners:

Sprint flat 30 seconds, active rest 90 seconds (walk) x 5 repetitions= 10 minutes

Rower 30 seconds, rest 90 seconds x 5 repetitions=10 minutes = 20 minutes total

Intermediate:

Sprint 45 seconds incline or hill, rest 90 second x 7 repetitions= 15 minutes

Rower 30 seconds, Bench Hops 30 second, rest 30 seconds x 4= 5 minutes

Advanced:

Sprint flat 100m, 80m, 60m, 40m, 20m (rest 30 seconds between all) rest 3 minutes

Sprint flat 20m, 40m, 60m, 80m, 100m (rest 30 seconds between) rest 3 minutes end

Burpees 20, 16, 12, 8, 4 (rest 15 seconds between)

Great idea to finish off your sweaty fat blasting sessions with some core work, static stretching and re-hydration of electrolytes and water J And of cause post workout nutrition!

I personally perform intervals 1-3 times a week depending on my other training and goals. 20 minutes is enough to exhaust me! My favourite is hill sprints or 200s (10x 200m rest 1.5minutes between, running then between 27-30 seconds)

email alice@shredded.com.au for further questions

Enjoy! smash it

alice xx




References: 

Happy Easter Easter Egg Treats!

Alice's Tasty Easter Egg Variations

Now I’m not saying these are the healthiest things I have ever made by any means and they are not typically a part of your diet but as an alternative to Easter egg giving this year I decided to make some healthier alternatives for friends and family! My good friday boot campers sure enjoyed them as a post-workout treat with approx: 140 calories: 15g protein, 4g fat, 8g carbohydrates per serve

These little delicious treats can be tailor made to individual taste and requirements, have fun and play around with the flavors! My favorite is the caramel coconut yummy!

There slightly addictive, so go easy on the portions! Recipes make 10 serves. ENJOY!!!

Easter Eggs

Base Ingredients:

150g protein powder (I used chocolate WPI)

1-tablespoon coconut oil

1.5-tablespoon nut butter (peanut or almond depend on taste)

2 egg whites

tsp. vanilla essence (optional)

80g dark choc organic chips

¼ cup puffed rice (optional can use oats, extra nuts, fruit)

½ cup almond meal or LSA

¼ cup quinoa flakes (can use oats/amaranth puffs)

¼ to 1/2 cup warm water to mix

Makes approx. 10:

140 calories, 4.3g fat, 15g protein, 8g carbs

(approx., varies with ingredients)

VARIATIONS

Chocolate Peanut Butter Crunchy Eggs

-       Peanut butter as above plus extra tsp.

-       Added ¼ cup slithered almonds or cashews

-       Removed quinoa and doubled rice puffs for extra crunch

Banana chocolate nutty eggs

-       Use half banana and half chocolate WPI protein powder (i used WPI banana)

-       Could add in mashed banana instead off egg whites to soften or no nut butter

-       Tsp cinnamon

Caramel Coconut Chocolate Eggs

-       2 Tablespoons sugar free caramel dip (no nut butter)

-       ¼ cup desiccated coconut 

Its not just the lower fat content, lower sugar content and higher protein content that is great about these its also the ingredients! They don’t contain nasty additives found in most chocolates on the shelf these days