Dear 2012 !

Dear 2012,

Thank you for a wonderful year ! From Muay thai boxing in Thailand to The Color Run @ Fleminton Racecourse, slushing through mud and being zapped at The Stampede and the numerous fun runs in between.

A year of good health, laughter, new opportunities, new experiences, meeting new friends and clients, happy family time and the growth of my new business - Urbanfit Studio.

It has been a year of many firsts for many people, ranging from clients running their first ever 5km run, to doing full push ups and for many just sticking to a fitness routine and enjoying it.  Well Done !

I am thankful for the many wonderful things that have transpired over the year and look forward in anticipation to the year that lies ahead.

As 2013 fast approaches its time to sit down, reflect over the year that was, and consider what new and exciting goals  I would like to achieve in the new year.  I encourage you to do the same,  once they are written down you can brainstorm ways to help you achieve these goals, I promise that you will feel so inspired, proud and satisfied once you start ticking off your reached goals one by one !  Setting goals is the best way to track your progress and ensure you are moving in the right direction.

I have listed below some tips to help you with getting all down on paper, and some questions to ask yourself...


*Set each goal with a MUST not a should
*Be specific, realistic and clear
*Set realistic timeframes for achieving your outcomes, i.e. 4-6 week goals, 3 months, 6 months etc
*Dont make excuses
*Why are you setting out these goals?
*Focus on adapting a fit and healthy lifestyle - give yourself a compelling reason as to why you want it, where you are and where you want to be?
*Consider your strengths, weaknesses, what you enjoy doing, what you don't
*Consider what resources you need to reach your goals?
*Commit all your goals to paper, even better tell people about them , it makes you more accountable
*Set small attainable goals that will lead you to bigger goals
*What are the necessary actions you need to perform consistently to reach these goals?
*Do you need more discipline or a better attitude?
*Who can you model yourself after that has already achieved what you want to?
* What prevents you from having the things you want right now?
*What can you do today to get started?

Once you're done writing your goals down, put them up somewhere that you can see them all the time, they need to be in your face motivation to get you going, keep you committed and on track.  I wish you all the best on your journey into the new year with your goals and would love to share in your progress and accomplishments..

Happy New Year !!

Run for the kids, run group

Sri Chimnoy fun run, 1st run group of the year

Gold Coast 1/2

5km PB

Run Melbourne 1/2

Cleaning up the mud

The stampede

Muay thai trainer, best experience ever

Muay thai phuket

Love a good flex, muscles under construction

The Color Run

Sussans 5km classic

Vicki after her 1st 5km fun run

5km run group Sunday

Lorraines 1st fun run

Jane hard at work

Bikram yoga session

5km run with Chloe

10km PB

Stella x

Meal planning !

What a glorious Sunday !!  I hope you have all had a fabulous Sunday and are ready to face a new week.

Try and sit down and spend 10 minutes doing a little meal planning for the week ahead.  A little planning enables you to work out what ingredients you have and need for your shopping list and ensures you plan tasty and healthy meals to work in with your bust schedules.

It will ensure you are organised and more mindful of your nutrition and hopefully ensures you maintain good, clean eating and nutritious principals.

Happy planning !!

Absent !!!

Hello !!! Yes I am finally back !!! It has been quite a while since my last post, which conveniently ended while going on holidays.  We had a wonderful break in Thailand with the family, sliding in  some Muay Thai boxing while over there aswell, which was an unbelievable experience....a post for another day.  

Upon returning have been frantic busy trying to juggle my growing personal training business, my own training, family life and well...just life !!

I have tried to stay present on my Facebook page "Urbanfit Studio" and do realise that not everyone is on Facebook, so I do apologise for my lack of presence on my blog.  I am back now and have so much to talk about so stay tuned.

I do hope you have all been well and have been working hard on your health and fitness journeys.  Have you been reaching goals and making new ones ???? 

I look forward to sharing ideas, thoughts, recipes and workouts on a more regular basis in the near future.  

Have a wonderful weekend everyone !!

Holidays

Greetings from Phuket, Thailand ! Please excuse my absence on these pages, I have been busy travelling to sunnier shores with my family.  We have been busy testing out the lounge chairs by the pool and slathering on the sunscreen. 

I was able to conveniently schedule in 4 days training at a muay thai training center while here.  Something I have always wanted to do, but ill write about that in future posts, in the meantime I hope you all are keeping well, maintaining your health and fitness goals and Ill touch base with some photos soon.

Stella

Recipes

Almond crusted baked chicken tenders

Ingredients

1kg chicken tenders
4 tbs olive oil
1 cup almond flour (or meal)
1/2 tsp salt
1/2 tsp ground ginger
1/2 tsp garlic powder
1 tsp paprika

Preheat oven to 190*c.  Line 2 baking trays with baking paper.
Mix all dry ingredients in a dish.
Dip chicken tenders in olive oil to cover and then roll in dry mixture.  Place on a plate, ensure all
tender is covered.  Place plate lightly covered in the fridge for 10 minutes to ensure crumb settles on tenders.  When ready carefully place tenders on the trays and lightly spray with cooking spray.  cook in oven for 15 -20 mins one side and then carefully turn to other side, spray and let cook for another 15-20 mins or until golden.

# alternatively you may also use an egg wash instead of olive oil to moisten tenders before the almond.




 Avocado dip

Ingredients

1/2 cup fat free natural yoghurt
2 ripe avocados
1 clove garlic minced
3tbs parsley chopped
1 tbs finely chopped chilli
2 tbs lime juice
1/4 tsp cumin
salt/pepper to taste

Place all ingredients in blender and mix to smooth.  Cool in fridge before serving.



Chicken power salad

8 cups chopped baby spinach
1 cup cherry tomatoes
1/2 cup corn kernels
1 large avocado sliced
3 tbs toasted pine nuts
1/3 cup crumbled goats cheese or persian fetta
1/2 cooked shredded chicken

Combine all ingredients in a big bowl, drizzle dressing over, serve cool

Dijon dressing

3tbs white wine vinegar
2 tbs olive oil
1tbs dijon mustard
salt/pepper

Combine in a shaker jar and shake, drizzle over salad before dressing

Recipes

Quinoa and cheese pizza bites


Ingredients

2 cups cooked quinoa
2 large eggs
3 carrots grated
1 1/2 cups fresh baby spinach chopped
1 spring onion chopped
1/2 cup low fat tasty cheese grated
2tbs flour
salt/pepper to taste

Preheat oven to 180*c
Lightly spray 24 mini muffin pan
Combine all ingredients in a large bowl
Spoon mixture into mini muffin pan, pressing mixture down to compact
Bake for 15-20 mins or until golden


Cauliflower pizza bites

Ingredients

2 cups grated cauliflower heads
1/4 cup egg whites
1 cup low fat cottage cheese
1 tsp oregano
2 tsp parsley chopped
1/4 tsp garlic powder
1 tbs coconut oil

Preheat oven to 180 - 200*C
Spray 24 mini muffin tin
Mix all ingredients together, spoon into mini muffin tin and press down mixture
Bake for 20-25 mins or until golden

Sharing yummy food !

Hello and welcome to all my new readers.  Im happy to share my love of fitness and health with you, feel free to comment or ask any questions ill be happy to oblige.

Last Friday I was lucky enough to host most of my clients in my home for a casual dinner and drinks.  I wanted to say a big thank you to all my wonderful hard working clients and show them my appreciation for their support, enthusiasm and consistency with their training.

I spent the day cooking up and preparing healthy meals.  I really wanted to demonstrate that you can make healthy, clean eating choices with food and it would still taste yummy.

I will post some of the recipes in the next few blogs so make sure to give them a whirl.  I had a great night and had lots of help from my wonderful husband who served, waited and cleaned up afterwards.  Thanks Mike!

His comment at the end of the night was "Wow ! It can get VERY loud with 15 women in the room;)

We've all got lots to say ! Thank you also for my lovely gifts of flowers, candle, champagne, wine and pomegranate juice.  So unexpected but very appreciative of them.

Its so nice to get together, relax, chat and have a laugh every now and then, thats the balance.  Happy, healthy well balanced life !  I am looking forward to our next get together....

Creamy avocado dip (in peppers)

Quinoa and cheese pizza bites

baked meatballs

Roasted veggies with quinoa

almond crusted chicken tenders

yoghurt, berry, oat parfait

baked zucchini brownies

chocolate mousse

Thank you to Kate for all your artfully taken photos on the night, otherwise I would not have had any to share.

Yours in health and fitness,

Stella

We have a winner !!

Yay!! We have a winner !!  A big thank you to everyone who participated in my first ever giveaway.  A big welcome to all my likers and followers, I hope you continue to enjoy my blog and Facebook page.

The winner was drawn via random.org last night and is VIRGINIA MASON!!!!!

Could you please email me at urbanfitstudio@hotmail.com by the end of the week so I can organise your choice of magazine subscription for 1 year.

Yours in health and fitness,

Stella

Bikram Yoga

Happy Friday everyone !  Its a miserable looking day in Melbourne today, I can't wait until Spring...
One more sleep, and Im hoping that miraculously the weather changes to sunshine and blooms....a girl can hope.

I have been busy with client training, my training, searching for new healthy recipes and cooking, I can't believe its almost September ! Where did the year go??  Yesterday I took my first ever Bikram Yoga class and challenging it was to say the least.

A couple of friends have been singing its praises and have been trying to get me along to a class for ages, yesterday was my first.  I was so nervous, anxious and unsure of how my body would react in 40*c heat for 90 minutes.  These are such normal reactions when you push yourself out of your comfort zone.  The challenge for me was more mental than physical.

I think I drank 3 litres of water beforehand to make sure I was properly hydrated (I'm still going to the toilet from it :) Walking into the dimmed, HOT room for the first time was daunting but having Nicki and Fiona there with me giving me lots of calming words of encouragement really settled the panic and I was fine.

The first part being the (warm up) was tricky, just trying to get used to the heat and focusing on the poses was challenging as you're competing with different elements of heat, lightheadedness, claustrophobia (for me)  where's my escape route, and mental fatigue.  After the 4th pose you can start having water, and then I was fine.  I think I looked at the clock twice throughout the session which was encouraging as I thought I would be willing down the minutes, 90 minutes is a long time to be in a hot room, so I thought - but I did it.

I found that it wasn't as difficult as I initially thought, of course the more you practice the more flexible you become and stronger, but having a good strength base and being flexible it was a little easier to get into (or attempt to get into) some poses.  Im not very good at stilling the mind so when it was time to Savasana (basic relaxation pose) I did have a little whisper with Nicki - didn't go down well with the yogi....we were somewhat chastised about it.  Im impressed I went 90 minutes without talking - much !

The challenge for me was the heat and willing the mind to stay in the room and finish the session.  I was relieved when it was over , desperate to get out into normal temperatures.  I felt a little hazy but calm, refreshed and bizarrely soft and limber.  My body felt great, all stretched out.  I was quite tired that afternoon, would have been perfect if I could fit in a cheeky nanna nap.

Im glad I finally gave it a go.  It would be something I think I would continue, a great compliment to my fitness schedule.  Being a runner, I think the calming and stretching properties of the sessions would be hugely beneficial and complimentary to the muscles and body.  I do now have a 10 day pass so Ill have to try and schedule in a few more sessions.  Im looking forward to the challenge again, especially that of getting the poses right and holding them stronger.  Interestingly I am sore today, almost as if i have weight trained back and shoulders.  Gotta be good !

So if you're thinking about trying something different, something to challenge you a little and get you out of that comfort zone, Bikram Yoga might be something to try.  Would love to know more about your experiences.  Have you tried it before?  What was your experience like? Are you a devoted follower?

Hope you enjoy your day

Namaste x

Humanity...

Give happiness a workout today ! I try to teach my kids that doing something seemingly ordinary makes you extraordinary....These clips capture some inspiring moments....if you have kids share these images with them..I would love to know how they respond....

Happy Saturday !

21 Pictures That Will Restore Your Faith In Humanity

People aren't always awful. Sometimes, they're maybe even just a little bit wonderful. Here are 21 pictures to remind you of that fact.

1. This picture of Chicago Christians who showed up at a gay pride parade to apologize for homophobia in the Church.

(Michelle Gantner / Maladjusted Media)

... and the reaction from the parade.

(Michelle Gantner / Maladjusted Media)

2. This story about Japanese senior citizens who volunteered to tackle the nuclear crisis at Fukushima power station so that young people wouldn't have to subject themselves to radiation.

Source: bbc.co.uk

3. This picture of two Norwegian guys rescuing a sheep from the ocean.

4. This sign at an awesome bookshop.

Source: helsinki-syndrome

5. This poll about what Snooki should name her child.

6. The moment in which this Ohio athlete stopped to help an injured competitor across the finish line during a track meet.

17-year-old Meghan Vogel was in last place in the 3,200-meter run when she caught up to competitor Arden McMath, whose body was giving out. Instead of running past her to avoid the last-place finish, Vogel put McMath's arm around her shoulders, carried her 30 meters, and then pushed her over the finish line before crossing it.

Image by The Daily Call, Mike Ullery / AP

7. This exchange between a 3-year-old girl and a shopping center.

8. This note that was handed to a waiter along with a $20 bill by an elderly lady in his restaurant.

9. This sign at an awesome Subway restaurant.

10. This picture of a villager carrying stranded kittens to dry land during floods in Cuttack City, India.

Image by Biswaranjan Rout / AP

Image by Biswaranjan Rout / AP

11. This sign at an awesome drycleaner's.

Plaza Cleaners in Portland, OR, helped over 2,000 unemployed workers who couldn't afford dry cleaning. The store's owner estimated that it cost his company $32,000 dollars.

12. This photograph of a man giving his shoes to a homeless girl in Rio de Janeiro.

13. This picture of a firefighter administering oxygen to a cat rescued from a house fire.

(TOM BAUER/Missoulian)

14. And this one.

Image by Chris Butler / AP

15. This interaction between a Guatemalan girl and a tourist she just met.

16. This gesture from a neighbor.

17. These photos of two children collaborating to rescue a dog who had fallen into a ravine.

18. This note on a young family's check.

19. This exchange between a protester and a soldier during a protest in Brazil.

(Imagens/ TVBA)

20. These pictures of a man jumping into rough waters to rescue a stranger's Shih Tzu in Melbourne.

Sue Drummond was walking her beloved Shih Tzu, Bibi, on a pier in Melbourne, when a fierce gust of wind picked him up and hurled him into the rough waters of the bay. A passerby, Raden Soemawinata, who happened to be on the pier that day to scatter his grandmother's ashes, wasted no time in stripping down and diving into the bay to rescue the animal.

(Photos: Chris Scott)

Via: news.com.au

21. And this photograph of two best friends on a swing.

Source: volobuev.

Article Source : Buzzfeed.com