Complete Healthcare Clinic Sunbury

Springtime motivation.

September 20, 2016 by

Spring has finally hit, and before we know it summer will be at our door step. The feeling of warmer summer days definitely puts a pep in my step and gives me that little bit of extra motivation. We’ve put together some helpful tips that will help get you back into gear this summer.

1. Switch up your workout- if you’re finding yourself stuck in a rut with the same gym routine you’ve been doing, try working out outside. Try a different form of exercise that challenges you, and takes you out of your comfort zone.

2. Find a workout buddy- if you’re used to working out by yourself, try working out with a friend. This helps keep us accountable on those early mornings when you’d rather hit the snooze button and stay in bed for that little bit longer.

3. Sign up for an event- want to run a marathon but too scared too? Maybe now is the time to step out of your comfort zone and try something you wouldn’t normally do. When we have a goal like a marathon or triathlon to work towards it also helps keep us accountable in our training.

4. Sign up for a workout- by handing over the power to a fitness instructor you literally don’t have to think. All you need to do is turn up to the workout and before you know it you’ve smashed out a high intensity workout. Working out with others always helps with that little bit of extra motivation also.

5. Challenge yourself- Summer is just around the corner, now is the time to really step out of your comfort zone and challenge yourself. It may be trying a boxing class you’ve never done before or yoga and pilates. Each time we challenge ourselves we build resilience and mental and physical strength.

Be your own motivation every day, and remember we’re all in this together. Inspire those around you!

 

 

Chocolate protein balls

July 29, 2016 by

We love new recipes and making healthy alternatives to our favourite foods. Winter always has us craving chocolate, and this is a great way to get your chocolate fix without the added nasties.

 

You will need:

  • 1 scoop chocolate pea/sprouted brown rice/whey protein (50g)  2 Tbsp. LSA mix.
  • 1-2 Tbsp. peanut butter/ nut butter of choice
  • 2 Tbsp. cacao powder
  • 1 cup fresh dates, chopped into small pieces
  • 1 tsp. ground cinnamon
  • 1 Tbsp. chia seeds
  • 1 tsp of maca powder
  • handful of raw walnuts
  • 1 tbsp of coconut oil

What to do:

Place the protein powder or LSA in a bowl with peanut butter, cacao powder, maca powder, cinnamon and chia seeds.

Add dates into high powdered blender and blend.

Place dates into mixture.

Place walnuts into blender or food processor and blend, then add to mixture

Heat up coconut oil and too mixture.

Stir mixture all together, roll into small balls and coat with shredded coconut

Enjoy!

 

bliss balls

High intensity winter workout.

July 18, 2016 by

Exercise… we all know we need to do it. And we know the benefits of a great workout on our body and of course our minds. But how serious is your exercise routine? Are you really getting the best benefits out of it? These can be some tough questions to ask of yourself. Winter can be a tough time to get motivated to workout. The mornings are freezing, it’s warm in our beds, and being inside by the heater is definitely more appealing. In saying this our bodies NEED to move. We’ve got a great exercise routine that will get your heart rate up in no time. It’s quick and very effective.

This workout routine is mainly if you have access to a gym, but can be done at home

Warm up

2 minutes of skipping/ 3-4 minutes of jogging on the treadmill if at a gym

12 body weight squats (low to the ground)

10 medicine ball slams (5-7kg)

12 walking lunges each leg (5kg dumb bells)

10 squats with kettle bells  (8kg kettle bells)

10 kettle bell swings

10 dips off bench

10 pushups

30 crunches

20 bicycle crunches

10 leg lowers

REPEAT 3 TIMES

Feeling like you’ve still got a little more?

Set the treadmill to level 15 and do 5x 30 seconds on 30 seconds off sprints. You can adjust the treadmill between 13-15 depending on your fitness levels.

 

medicine-ball-slams

 

Figure 1. Medicine ball slams

 

How to stay healthy this winter.

June 30, 2016 by

Winter comes and goes every year and before we know it we’ve been struck with a nasty cold or flu. This can often leave us not feeling our best for over a week. Personally this is too much time to be out of action, and feeling our best should be our number 1 priority.

We’ve got some great tips that you can use daily to beat that winter flu.

1. Stay hydrated- although it isn’t as warm and we may not be exercising as much in the winter months our body still needs water. As the heater temperature increases it dehydrates our bodies. Ensure you’re drinking 2-3 litres of filtered water daily.

2. Eat more greens- we all want to eat warm heartier foods in the winter months and we tend to avoid the lighter salads. In saying this we still need to keep our daily intake high. If you’re making lots of soups and avoiding salads incorporate lots of green vegetables like broccoli, brussels sprouts, silver beet and cauliflower into your soup. If you really struggle to get in your veggies try adding a greens powder to your daily routine. Just a teaspoon in the morning with water can help add those extra greens into your diet.

3. Get enough sleep- it really speaks for itself but when we don’t get enough sleep our immune system suffers greatly. Leaving us more susceptible to picking up colds.

4. Drink bone broth- whenever we get sick we used to drink chicken soup. Right?  My grandma certainly always makes me soup when I’m sick and it is the best. This is because bone broth has so many healing properties. It provides the body with essential vitamins and minerals and immune boosting properties. We recommend making a big batch of it once a week. You can add it as stock when you make soups, very simple and inexpensive.

5. Change up your morning routine- a great morning routine we love to do is adding apple cider vinegar, fresh grated ginger and lemon with hot water. I drink this every morning without fail and it gets my digestion moving, is so fresh and healthy.

ginger-tea-oct2014-565x376

Just 5 easy tips you can add into your daily/weekly routine. No one likes getting sick and these are so simple to do!

 

Winter warming porridge

June 16, 2016 by

With the weather definitely cooling down. We’re moving from the beloved smoothies and salads to more heartier warmer meals like soups and porridge. We know how important it is to start our day with a balanced meal of protein, carbs and good fats to keep you going for the morning. We love this porridge recipe, and we hope you will too.

What you’ll need:

3/4 cup of oats/ quinoa

1 cup of water/ almond milk/ coconut milk

1 scoop of protein powder

1 tsp cinnamon

Handful of frozen berries

1 tsp of honey

1 tbs almond/ peanut butter

 

What to do:

1. Simply add the oats, liquid of choice and cinnamon into a pan and allow it to heat for about five minutes or until the liquid has been absorbed.

2. Reduce heat and add protein powder and frozen berries. Stir until mixed and berries are defrosted.

3. Once all stirred through take off heat and pour into a bowl. Then add almond butter, honey and top with fresh strawberries, blueberries or banana.

This recipe has a great combination of carbs (oats), protein and healthy fats (almond butter), which will help keep you full for the day ahead. Enjoy!

 

porridge