How to make your New Years Fitness Resolutions stick!

With the new year just around the corner, it's that time where people begin making resolutions for 2014.

Many start out with the best of intentions but often fail to flow through with their resolutions. 

According to research by psychologist Ricard Wiseman 52% of people are confident they will succeed yet only 12% actually do! 

Let's make 2014 different! This year is the time to make your resolutions count. Sit down and create your schedule for a New You in the New Year.

The biggest challenge to achieving your resolutions in 2014 is making ones that are realistically attainable and practical to begin with.

 If you eat a lot of take away foods, you may have a goal to kick  fast food restaurants to the curb. 

Instead of making bold statements such as, "I will not eat fast food for 2014" opt for "I will eat fast food no more than once every two weeks." When you achieve this goal,  you can then hone in and change your resolution to "I will only eat take away once a month" And so on. 

Here are some tips for helping make those resolutions stick: 

1. Write them Down

 Write out your goals and stick it up somewhere you can reflect on daily. It will remind you of the goals you have set.

2. Make your goals specific 

Decide how many times a day, week, or month you can do something and shun away from saying "everyday." Life happens, and you don't want "everyday" to be the cause of you throwing in the towel all together on your goals.

3. Keep it Realistic

Although the idea of losing 5kg in a week sounds great  it's not realistic nor healthy. You will also be likely to put it all back on as fast as you lost it! 

 Weight loss goals should be based on losing .5- 1kg a week if you want to lose it and keep it off. 

4. Get support 

Once you’ve set out all the steps you need to take to smash your new year’s resolution, try sharing your list with a trusted friend or loved one. Not only will you be ten times more likely to stick to your resolutions, they’ll also be able to help keep you honest, provide moral support and be there to celebrate with you, when you accomplish your goals.

Train with a friend for support! 

 

5. Seek expert advice 

Seek out a certified nutritionist/coach to write up a diet.

Get yourself a personal trainer to help keep you motivated and design an appropriate program to get you the best results! 

My clients! Smashing abs! 

6. Check in and follow up

When you write down your goals take the time to write down follow-up dates in your calendar. 

Assess your strengths and what you can do differently to improve. 

7. Reward yourself 

Not with food. Treat yourself to a massage, new training shoes or getting your nails done when your goal has been met. 

New Year's Resolutions are a way for us to evaluate ourselves and look for ways to make improvements. 

Don't stress over them. Instead, make them positive, make them real, and make them stick. 

Make your goals SMART

Specific (what, how many times)

Measurable (how will you assess)

Attainable (achievable, practical)

Realistic (physically possible)

Time bound (a goal without a date is just a dream)

My 2013 goal was to compete as a fitness model! Not only did I make it on the stage I won the under 30's fitness category!

I can't wait to achieve my 2014 goals & Would love to hear your goals too! 

You can find me of FB "Jenna Bleakley Fitness, Health & Wellness" 

Here's to You in 2014!

Jenna 

Xxx 

Have a healthy Christmas without Missing Out!

Christmas is here, with New Years fast approaching!

For many people like me this means parties, BBQ's, lunches, dinner and alcohol! Eating and drinking well above our needs.
Did you know that the majority of people eat 3 times the amount they need on Christmas Day alone!? Not to mention those sneaky drinks on Chrissy day! 

We do not have to feel guilty about enjoying ourselves and enjoying sharing food with our loved ones! But we need to learn how to do so in moderation. It is worth remembering that just one week of festivities can mean gaining those few extra unwanted kilos and undoing all our hard work.

Tips to not overdoing it!

My family enjoying a Christmas Lunch together!

- Start the day with a healthy breakfast. Start the day the right way- get the metabolism into gear, fill yourself up, in turn making you less likely to begin the day snacking.

- Drink water, keep hydrated. Not only does water fill you up when you want to keep eating, but it is important to stay hydrated especially if you plan on drinking a few alcoholic beverages.

- If you are like me and love your food you want to eat everything. Choose small portions and choose a little bit of each.

-Enjoy your food. Eat slowly and allow yourself to taste and savour your food before moving onto the next thing.

- Remember it takes 20 minutes for your body to register that you are full. Stop eating before you feel completely stuffed and save some for later.

- Eat plenty of salads and vegetables, they will fill you up without adding huge amounts of calories.

- Have healthier snacks such as raw nuts, fruits and vegetable sticks.

My Boot Camp Girls, smashing it out through out the holiday season!

- Do some exercise. You may want to lay down in a food coma but exercising will help your body digest the food and burn off a few extra calories. Why not have a family game of cricket or go for a walk on the beach or park!?











Follow these simple tips to a healthier festive season, enjoy the festivities and time with your families!

Merry Christmas and Happy Holidays 

Lots of Love

Jenna xx

Christmas Party Time!

Practicing Self Love

Recently, I quit my administrative day job that was sucking the life out of me! This has left me with a lot more time to do some soul searching and self discovery. It got me thinking about self love.
Self Love has been one of the hardest things for me to learn to do and too often pushed aside as a last priority. It shouldn't be this way - Self love is just as important as fitness in maintaining a healthy lifestyle.


"Where the mind goes, the body follows".


I am grateful for the amazing people I have met on my
fitness journey!

WHY IS SELF LOVE SO HARD?
First off, we compare ourselves to others too much. Comparing ourselves to other people just makes us feel worse about ourselves. We compare our lives to our friends, family, brothers, sisters, neighbours, co-workers... the list goes on. I frequently catch myself doing it "I wish I had her body", "I wish I could afford a nice car like that", "I need fake boobs to look like her" blah blah blah.
I am learning to stop myself thinking this way, it is not productive and does nothing for my confidence.




Instead of being over concerned with all the things I wish I had, I am recognizing all the things I DO love about myself and all the things I am grateful for.

Here are some of the things I do love about myself:

Things I DO love about myself:
My blue eyes.

• My naturally long eye lashes
• My blue eyes
• I am kind and non-judgemental
• I am down to earth and 'keep it real'
• I am humble
• My sense of humour
• My belly button
• My shoulders
• My accomplishment of winning my fitness comp this year

The list above was challenging for me to come up with. I am sure I could have easily come up with a much longer list of things I do not like about myself, which is why self love can be difficult.

It is important to have an understanding of what it is you love about yourself so you can practice self love. Try writing a list for yourself. Add to it daily, write down your accomplishments. Ask your partner, family and friends what it is they love about you and refer to this when you have a down day.


I nourish my body with wholesome foods.... And I do not
deprive myself of the things I love.
Yep, that means chocolate too!

SELF CAREI feel a lot better about myself when my life runs smoothly. Small acts of self care daily add so much value to my life.
Allowing myself extra time in the morning to cook up eggs on toast and watch the morning news, keeping the apartment tidy so I feel at ease when at home, going for a beach walk, painting my nails, getting a massage, ensuring I get 8 hours sleep are all little things I do as part of my self care routine.

Watching others achieve their
fitness goals with bodyDesign (Port
Adelaide)
Boot Camps!

DO WHAT YOU LOVE!
My last step for practicing self love is to discover what you are passionate about and do it.
Quitting my day job is the best decision I have made- Discovering my true passion of helping others with their fitness and health goals, I feel I am more connected with my purpose and am living a purpose-driven life. My happiness has quadrupled!

You deserve happiness! Don't let negative talk self-sabotage your happiness.

Practice self love everyday and follow these steps. Remember "Where the mind goes, the body follows"

Much Love,  Jenna xx

Blueberry Cheesecake Recipe

Last week I felt like a chesse cake, so I messed around in the kitchen and whipped up my own version that wouldn't mess up my macro's for the day! GREAT SUCCESS!
A few people have asked me for the recipe after I posted the photo up on Facebook, so here it is:
**NOTE: The ingredient ratio are estimates as I didn't measure, just whacked it all together & hoped for the best ;)

The Base:
1/3 Cup Almond Meal
2 teaspoons of stevia sugar
A little water

The Centre:
150-200g Bulla Low Fat Cottage Cheese
1 Scoop of Vanilla Protein Powder
1 Tblspn Vanilla Essence
1/2 a banana

The Top:
30g Frozen Bluerries

Method:

Find yourself a mould you can use to set your cheesecake in, I used the cottage cheese tub and lined it with alfoil to make it easy to remove!

To make the base, simply work ingredients together to a cookie dough like consitency.
Press the into the mould. Put in the freezer whilst you prepare the centre.

In a bowl mush up the banana and stir in with the other ingredients. If it's thick, mine was, add a little greek yoghurt.
Pour on top of the base in the mould, place back in freezer.
For the top simply heat the frozen blueberries for about 40 seconds in the microwave and crush with a fork. Pour over the top of the cheesecake in the mould.

Let the cheesecake set in the freezer for 1-2 hours depending on the awesomeness of your freezer.

Spoon a small amount of greek yoghurt on the side to serve!
Serves 2, so cut in half and share with someone special <3 or if you are single, share with your cat!

Nutritional Info per Serve:
Calories: 260
Carbs: 19g
Protein: 27g
Fat: 8g

Motivation at NABBA!

Recently, I attended NABBA/WFF SA State Chamionships at Norwood town hall with one of my best friends Jesse.

I had such an enjoyable evening watching the amazing bodies compete on stage after months of hard work in the gym, intense dieting, posing practice and all the thought, time and money spent into bikinis, hair, make up and tans! It was so very motivating to see such beautiful phyiques strut their stuff on stage. The vibe of the crowd was energetic and postive, one could not help but soak up the positivity of the atmosphere!

 



Memories <3 ANB 2013

Being at such a truly motivating event, made me realise that this is what I LOVE to do! Training, sculpting, eating clean, meeting like minded people. This is the reason why I train so hard, eat clean and pretty much talk about training and foods 24/7, not unlike many others in the audience on the night. This is my passion and I feel incredibly lucky to have the oppotunity to be a part of the fitness and competition scene.

I felt a great connection speaking with others who share my passion for fitness. I ran into so many familiar faces who I have met over the years at comps or the gym. Once home, after the competition was over, I could not sleep- I had too much energy and excitement running through my body! Inspired and motivated; I just wanted to get into the gym and lift! A job well done by the beautiful sports models, you have motivated me and re-lit my spark. I feel like I re-found my passion and am so excited to get back on that stage next season.

 

Some of the hightlights of NABBA:
- Lee Priest's routine to the superman theme song. Wow, what incredible dedication and passion. I was amazed to hear that Lee had only been to 3 nightclubs in his life and began competing as a teen!
- Emilie Foden taking out overall sports model. That girl can rock that stage, incredibly beautiful and her hard work certainly paid off.

- My friend Ryan Wait taking 3rd place at his first comp. I love seeing friends up there, he transformation was incredible.
- The glamour and dazzling bikini's- the girlie stuff! I love checking out the bikini designs, hair styles and getting ideas for my next comp.

 

Looking forward to this one next year :D

I am looking forward competing once again! Thanks to all the athletes at NABBA who inspired me and the friends I caught up with at the event!

 

Jenna xx

The Art of Spray Tanning

If you are anything like me, you cannot stand being pastey white at anytime of the year!

Freshly Tanned by Beaute' Aroma!

An ex-solarium junkie, I now opt for the safer option and get myself to Beaute' Aroma tanning salon once every week. It has become my Thursday night ritual. It is amazing how much more confident  you feel being tanned! Not only do you look slimmer, you don't need to wear as much make-up and you exude a natural radiant summer glow.... anytime of the year!
Spray tanning has never been easier. Now with 2 hour tans available you can get sprayed that afternoon and shower before going out in the evening! Easy.



Oops! Tan print

Unfortunately, I have seen and fallen victim of many horrific spray tanning blunders, so here are some tips. It is important to find a tanning salon that offers a variety of options. Spray tanning results can vary depending on your skin pigmentation. For example the violet based tans looked best on me, where another girl may suit a green base. Speak to your spray tan consultant about what base will suit you. My personal favourite spray tan of all time is the "Mediterranean" tan available at Beaute' Aroma (Hove SA). I highly recommend you try out this one; Jenny and Marie are both very experienced spray tan technicians and will advise on the best options.





Meditteranean Flash Tan!
Available at Beaute' Aroma

Beaute' Aroma not only provide flawless tans for both fair and deep complexions, but also cater for pregnant, sensitive and dryer skin types. All tans contained certified organic ingredients, enriched with Aloe Vera, Vitamin E, Creatine & Kakadu Plum Extract.www.beautearoma.com.au

The perfect spray tan is only as good as the skin you apply it to. For optimal results see below:
 

BEAUTE' AROMA'S PRE TAN CARE TIPS

1) Exfoliation
SPRAY TAN works on the upper layers of your skin, which are constantly being shed through natural exfoliation. Your TAN will last longer if you exfoliate before getting your Spray Tan. Using a body glove or professional exfoliating product from a tan range, pay particular attention to the knees, elbows and heels. Your skin must be completely free of any moisturiser, deodorant or perfumes before getting your Spray Tan.

2) Do not wax or shave prior to tanning.
Any waxing or shaving should be done at least 24 hour prior.

3) What to wear to your tan
When getting your Spray Tan you may wear as little as you like or a full bathing suit. Most people wear just a G-String but this is a personal choice.
The application of the product takes less than 10 minutes and feels  touch dry almost immediately. It is recommended that you wear light loose clothing after being sprayed as full development of your tan will take 6 - 8 hours and you any undue friction from tight clothing may affect the final result.

AFTER TAN CARE

Spray tan maintenance is just as important as the preparation.

1) Moisturise/Tan Extender
Purchase a tan extender which is highly moisturizing and will stop your tan 'flaking' away pre-maturely; if dead skin cells are shed they  will take your tan with them. Tan extender creams are also great because they contain a little tan in the cream, which will continually top up your colour throughout the life of the tan.

2) Fading

 If you can, avoid swimming for long periods of time as this will cause your tan to fade quicker. Especially chlorinated pools/spas.

3) Showering
Try not to scrub your skin during the life of your tan (usually 7-10 days). When you shower just wash gently.

350 Brighton Rd
Hove
South Australia
5048

Australia

8298 4540
SMS 0410 778 269http://beautearoma.com.au

Post Comp Blues and my journey to wellness

There is countless information, articles, blogs, 'fitspiration' around about people and their fitness/bodybuilding journeys. People, just like me, starting their own blog and Facebook page documenting their progress to the stage- it's very motivational and creates a sense of belonging into the bodybuilding community, which is so wonderful.

Low body fat levels, dry looking for stage.
NOT maintainable for everyday life.

But after competing, after the hype, they just go silent, as I have. No more progress or motivational posts or they find another fitness community to belong to or another life journey; I am the first to put my hand up guilty of doing this.

I competed in June, 3 months ago now. I've had some ups and a lot of downs as well. I started trying to eat normally again in the first couple of weeks after and had a couple of binges on all the things I denied myself of while I was on my strict competition diet. Of course I gained weight, it wouldn't be healthy for me to maintain the level of leaness I reached on stage. However, that weight gain with a sense of feeling lost after competing... "what do I do with my life now" I decided I will just start prepping myself for the next season- That way I had to stick to my diet, lose weight again and re-create my journey. This was a big mistake- I couldn't even stick to a normal eating plan let alone diet again- I started binge eating and it became more and more frequent, which added to my stress and fear of blowing out. I became ashamed of my body and did not want to be seen of fear of being judged. It became a mental game at that point- what will people think of me? Why don't I have any self control? Will people think I'm fat? Why can't I eat normal? Why can't I just look how I did before competing?  

After opening up about my struggles and speaking with other compeitiors I have discovered that my experience is all too common. The process can be damaging to your body image and there is very limited information, education and support about what to expect post-comp and how to handle these issues!
It is not something a lot of people want to admit to or want others to know they are going through, but it is nothing to be ashamed about, there are so many of us all in the same boat!
"I want to share my experience, at the risk of being judged by others, if this post helps just one other girl it'll be totally worth it :)"

Return to wellness! Girls night out with my beautiful friend Thuy

With all this in mind, here is what to expect after your first competition:

1) Sorry to burst your bubble, but you will and NEED to gain weight to return to health. Being at such a low percentage body fat is not normal or healthy.
Re-feeding and adding weight back on slowly is ideal. Slowly introuducing foods and increasing your calorie intake to give your metabolism time to adjust.

2) Slowly decrease the intensity of your workouts- Once again it's all about allowing your body to adjust. The same as you slowly cut you calories down and increased cardio leading up to your competition, you now need to do the same, but in reverse.

3) Have a post-comp eating plan and coach to support you. This is where many coaches lack and often the competitor is left feeling lost and alone and not knowing what to do. Personally, I have started talking to numerous professionals to help me; my first meeting with Michael Johnson and I left with a new attitude- click the following link for his contact details: http://themojomaster.com.au/index.php/blog

4) Learn to love your body, block out the 'mean girl' if your head.
My self worth became defined by how lean I was! I got back to a healthy weight, but still thought I was fat (By the way, I am not out the woods with this one yet, I am still practicing self love everyday)

Everyones experience is different, balance is of extreme importance. There is so much more that makes you beautiful than how lean you are. Your bodyfat levels do NOT define you- there is so much more to life and so many wonderful things to enjoy other than obsessing over your body, food and calories :D

So am I anti- fitness competitions now!? Most definitely not. I just had a bad experience post-comp and I will compete again because I love the sport- I am just that bit more prepared now!
But for now I am enjoying hanging out with my Girlfriends, partner and family. I am also looking forward to having some fun entering swimwear competition (Miss V8- 21st September).

Being me!

Hope this sheds a little light on the unspoken issues of post-comp, please feel free to contact me if you have any questions/recommendations etc jennableakleyfitness@hotmail.com

Love always

Jenna xxx

Fitness Modelling - Compeition Preparation Tips!

ANB Supernatural Mania. 6th October 2013
(Got my mug on the poster
Far right)

I am currently preparing for my next Fitness Model competition's; INBA on 29 September and ANB on 6 October 2013.

With one competition under my belt, I feel more confident and knowledgeable of how my body will respond to the preparation, what works for me and what to expect the second time around. Competing for the first time was a massive learning experience and I would like to share a few handy tips for other first time competitors :)

1) A support network of people you can trust is pivitol.
You will most certainly require these people at one stage or another for advice, support & motivation. Seek out qualified professionals to help with diet, training, posing and the finishing touches (hair/make up/bikinis). I am incredibly grateful to the individuals I have in my life on both a personal and professional level. I have learnt who I can trust and who will be there for me!

2) Do your research before choosing a diet plan.
I approached Sarah Davis Online Trainer for my diet, which was prepared by Dayni Baker from Shape Up. I have a lot of respect and trust for both of these women and know they have my best interest at heart.
Recently I met a girl who is competing for the first time. Her coach has cut her carbs to almost nothing; no oats, rice, sweet potato or grains,. She has been advised to only eat veg and protein and a very small amount of good fats. She has also been told not to have any cheat meals for three weeks and then once every fortnight. To me this sounds like a recipe for some serious damage to one's metabolism!
Be careful committing to a diet such as this; you may drop weight dramatically and really fast, but what you might be doing is jeopardising your metabolic rate which can take months to rebuild. Not to mention potential adverse affects on your long term health.

3) Everybody is different and one diet does not fit all!

Some people cut out a substantial amount of carbs, while carbs can be just what another person needs to keep their metabolism humming. Retrospectively, some of the best advice I received from Sarah Davis was to trust your diet, trust the process, and stick to it.

4) Don't overdo cardio.

You want to be able to slowly increase the duration of your sessions. If you use all your 'leaning down' weapons at once in the early stages of your prep, you will have no ammo left to work with at the time you most need it. You can also lose muscle mass if you do too much cardio. I only did about 30-45 minutes of cardio in the lead up to my competition, 25 minutes intervals and then sometimes a 20 minute job after weights.

5) Weights are ALWAYS, ALWAYS the priority!

Lift heavy and lift hard. Just because you are leaning up does not mean you should stop training for muscle growth. Remember that muscle mass aids your ability to burn calories throughout the day when inactive.

6) Practice walking and posing as early as possible.

I am guilty of slacking off in this department. I was so busy with full time work, training & meal prepping that I neglected posing. Three days before the show, having left it to the last minute, I was in the gym at 4:30am each day trying to master my routine. This deficiency in my preparation was rather confronting and demoralising; you don't want see yourself looking like a gumby in the mirror three days out, so go ugly early and ensure you have your posing down pat at least a few weeks out.

7) Have your cheat meals!

They will keep you sane for the foremost during the week. I was having a small cheat treat during the week and then a bigger cheat meal on the weekends. Don't get too obsessed with the calories consumed, just keep it within a 2-3 hour window. Once you get closer to your comp, your coach will be able to assess when you should stop having them.

I don't believe in having a piece of fruit as a cheat meal. The idea is to re-fuel and re-feed so you have both the mental and physical capacity to keep on training hard. But once again, it all comes down to how it affects you personally, the important thing is to ensure you stay sane. You don't want to find yourself needing to be physically restrained while attempting to inhale a kilo of chocolate at your local confectionery section! Stay sane.

8) Block out the negative comments.
This is a big one for me. I used to listen to the opinions of the others too much. Accompanying my first place trophy was a handful of hurtful comments & accusations. My mum reminded me "what other's think about me is none of my business"; Mum's always know what to say! Surround yourself with positive people & be grateful towards them for their support.

9) Planning, preparation and organisation.
I am an absolute list-making freak. This is a strategy that helps me. I have a countdown of how many weeks until my comp, a journal of my training and diet, I do my week's meal prep every Sunday and constantly make 'to do' lists.

FAILURE TO PLAN IS A PLAN TO FAIL!

10) Things to take on the day of your competition! Another list ;)

These are things I discovered were essential on the day. Pack a small overnight bag (you will have a lot of stuff):

Your bikini in a zip lock bag
Your sports outfit
Sneakers
Evening wear if required
Stripper heels
Socks & jocks :pAny jewelery/accessories/chicken fillets (they're not cheating, they're just breast implants for the outside :-P
Your prepared meals for the dayWater for after comp

Dream tan for touch ups
Make up, hair products for touch ups
Bikini bite / double sided tape
Your competitor number
Vodka shot for pre stage nerves & my lollies! Nom Nom

 

Final Words: Competing in a fitness competition isn't easy, it is a lot of hard work, time and money, but what I can say is that it is totally worth it.
Think about why it is you want to compete, what does it mean to you? Remind yourself of this everyday, I wish you all the luck in the world.
You can keep up to date with my progess leading up to my competitions by following me on Facebook: Hit the link Below.

Jenna Bleakley Fitness

A Sweet Addiction. Fighting sugar cravings!

Everyone has a weakness. Without a doubt, mine is chocolate and lollies.... anything sweet really!
I have found munching on sugary snacks just makes me crave more sugary snacks and I know I am not alone on this ;)
That afternoon chocolate bar to cope with my afternoon slump just leaves me craving another treat in the short term after and then reach for a biscuit in the lunch room at work.
Fact is eating lots of simple carbohydrates, without the backuo of protein or fat, can satidfy hunger quickly and give your body a short term boost, but just as quickly leave you feeling famished again and craving more.
The taste of sugar also releases feel good endorphins and creates a natural high, which is why it is so addictive and people often use it to cope with stress and anxiety.

How to Stop Sugar Cravings!!

• Give in a little to avoid a binge. Eat a bit of what you’re craving, but keep it small try not to exceed 150 calories. Having a small amount of what you love can help you feel less deprived
• Eat something wholesome with the treat. To fill yourself up and avoid eating more sugary treats, for example have some almonds with chocolate chips. You will satisfy a craving and get healthy nutrients from foods that fill you up.
• Go cold turkey.  Going cold turkey helps diminish after a few days, but the initial period quitting is tough. In time you are able to train their taste buds to crave less.
• Chewies! Research has shown that chewing gum can reduce cravings, especially peppermint flavours.
• Eat fruit instead. Get some sweetness from a piece of fruit, you'll also get some nutrients and fibre out of it too!
• Walk it off. A change of scenery can help you fight off the craving, take a 10 minute walk.
• Eat regularly. Eat every 3-5 hours can help keep blood sugar stable and help you to avoid binging on unhealty snacks.

Source: www.webmd.com WebMD Feature By Wendy C Fries, reviewed by Louise Chang, MD.

 

Pumpkin, Zucchini & Quinoa Muffins

On a wintery cold weekend, there's nothing I like better than keeping warm baking healthy treats! Seeing how I had a container of left over cooked quinoa that was just sitting in my fridge I found a recipe to put it to good use. 

I baked some delicious Pumpkin, zucchini & quinoa muffins... No added sugar and so filling. Perfect for a snack :)

Ingredients: 

Dry:

2 cups oats flour (i blend rolled oats into a powder)

1/2 tspn baking soda

1/2 tspn salt

3 tspn cinnamon 

Wet:

1 zucchini grated 

1 cup cooked quinoa 

1 cup pumpkin purée (boil and mash pumpkin)

1 banana ripe

4 egg whites

1 egg 

1/2 cup almond milk 

Other:

1/2 cup sultanas 

1/4 cup pumpkin seeds

2-3 tblspn stevia sugar 

Instructions:

Preheat over to 180C and place patty pans in muffin tray.

Combine the dry ingredients and set aside 

Blend the wet ingredients in the blender and then combine the wet and dry in a large bowl, stir until smooth. Add water if needed.

Stir in the sultanas, pumpkin seeds and stevia. 

Spoon mixture into patty pan cases and bake for approx 20 minutes or until golden.

Keep checking if cooked through with a fork.

Enjoy with your mid morning tea/coffee or perfect for a pre-workout snack!

Eating like a Cavewoman... Thoughts on Paleo living

Although not an expert, I have been doing a bit of reading up on the ever growing popular paleo diet / lifestyle.

I have found there to be mixed opinions on whether the paleo diet is beneficial for weight loss purposes, health and sustainability.

I have friends who swear by it and I must say some of their recipes are simply delicious- think paleo chocolate brownies, cookies, avocado mousse, granola, coconut oils and honey YUM! (Can you tell I am a sweet tooth)

Then I have friends on the other side of the fence who claim it is just another 'fad' diet and not sustainable with health impacts, such as high cholesterol and a lack of nutrients from excluding certain food groups.

 

So what is this paleo diet I speak of? (Also known as the primal, caveman or stone age diet)

 

In short, the paleo diet is drawn from our ancestral lifestyle back in our hunter-gatherer days. Eating whole and unprocessed foods as close to their natural state as possible. The diet includes red meats, free range poultry, fish, vegetables. fruits, berries, some nuts and seeds. Foods avoided include grains, legumes, refined sugar and dairy.

See image below of the Paleo food pyramid.

 

 

 

Pro's of the Paleo Diet?

1) No processed foods with low micronutrients/ Elimination of 'empty calories' encouraging weight loss

2) Encourages more vegetables high in fibre

3) Eating small amounts of lean meats is good for satiety (feeling full) and will help develop muscle. However, too much is associated with heart disease, increased cholesterol and oxidative stress.

Con's of the Paleo Diet?

1) It avoids foods groups like dairy and grains. There food groups provide essential micronutrients like calcium, vitamin D, magnesium & phosphrus is dair and B vitamine, fibre & antioxidants in your grainy foods.

2) Little science to back up claims

3) Today’s meats are much higher in saturated fat and lower in omega-3 than they were in the Paleolithic era.

   4) Due to the exclusion of certain food groups can be unsustainable for some and result in binge    eating behaviour

 

In conclusion, I am impartial on the Paleo diet, I'll let you form your own opinion and whether is suits your needs/lifetsyle.

On one hand the foods included are all very wholesome and natural, on the other there simply isn't enough scientific evidence to back up the claims and another point I might add is evolution... Mankind has the ability to adapt to his environment, surely we have well evolved since Caveman days? Just a thought :)

 

 

 Check out the Eat Drink Paleo website for some yummy recipes like this breakfast granola (left):

 http://eatdrinkpaleo.com.au/our-favourite-paleo-muesli-granola-recipe/

 

21 Day Sugar Detox Experiment!

One week on after winning the U30's fitness model division last week at ANB Fitness & Muscle Mania; I have consumed more chocolate and sugar than anyone should ever!
For almost a week, continually gorging into chocolate eating frenzy's involving blocks of Cadbury chocolate, bars, jars of Nutella, Tim Tams, lollies, bowls of melted chocolate with almonds mixed in (yes this happened) I felt my energy levels decreasing, my mood dropping and my need for more chocolate raising.... All within 7 days!! It became apparent that this stuff was quickly becoming dangerous, abusing chocolate like a drug user would for my fixes I realised sugar really is a drug. Get stressed = eat chocolate, hating work = eat chocolate, lonely or bored = eat chocolate.
I decided to go cold turkey and they say it takes 21 days to break a habit! This is my new goal... After speaking with a friend who also competed last weekend, said she was going through something similiar eating a lot of sugary foods and carbohydrates- She put me onto something she believed in and was going to be starting herself- The 21- Day Sugar Detox!!

The program is designed to rid your body of cravings for sugar and carbs! Exactly what I need.
The program also speaks about some of the dangers and ill effects of sugar such as links to cancer, diabetes, obesity, food allergies, depression, interference with your absoprtion of protein, dizziness and even clouds your mind to even think properly!

After dietting so strict for so long leading up to the comp, the sudden sugar over load had a huge impact of my sleeping, waking in cold sweats, heart racing, dizzy and my mind racing, not able to think calmly!

The 21 days has started from this morning finishing on the 30th June 2013!!
I will keep you posted on my progress and how I am handling this little experiment.

:)

Jenna Bleakley Fitness
www.facebook.com/Jennableakleyfitness

My Dream of Winning... I did it!

Wow, I cannot to begin to describe how ecstatic I am right now!
Yesterday afternoon I competed in my first ever Fitness Model Competition and I took first place... My heart stopped when the judges called number 36 and I could not wipe the smile off my face! Something I had worked so hard on, put so much sweat and tears into and I took it out.

https://www.facebook.com/Jennableakleyfitness

Left: Backstage in my bikini, practicing my poses, nervous as all hell.
Special Thank you to my best friend Jesse Karnaitis for her backstage support, Housemate/Training partner Arek Bak, my coach Gabe Hihira from Fit Pharm, Dayni Baker from Shape Up for my comp diet, Sarah Davis Online Personal Trainer for my diet, posing & advice, Theresa Makings from Sphere Cosmetics, Peta from After Glow Tanning, Elias Arcondoulis for being a great friend and support and last my by far least my boyfriend Anthony Yelland for being my backbone!

My coach Gabe from Fit Pharm and I after winning the U30's

I still remember the day I decided I wanted to compete, it was the INBA show back in 2011. I thought to myself I can do that, I want to be up there.
By January 2nd 2012 (I still have it in my diary) I wrote down the goal to compete in the May 2012 comp, however due to unforseen circumstances I simply was not mentally ready to go on stage.
2013- what is different? Number 1: I removed the negativity from my life and only surround myself with positive people, who inspire and motivate me to be the best I can be.
I approached Gabe from Fit Pharm and so the journey bagan! Telling the world that I was competing made me hold myself accountable, I had to live up to it now.
It did not come without many of tears and doubts, but having such an amazing support network saw me through and everyday I thought about it, wrote about it, dreamt about it... Utterly consumed to do well.

So what's next for me!?
I am going to study and get qualified as a Personal Trainer- my passion for the industry is undeniable and I know it's what I want to do. I'd love to train other's to achieve their fitness goals and I have a unique training style from a lot of girls.... Train like a man and lift heavy! And yes it has paid off (Below: My first place trophy)

I am also looking forward to next season's comps here in SA:
21st September ANB
29th September INBA
Watch out for me at these shows, I will be training for these in the upcoming months.

Keep following me on Facebook and Twitter:
Search Jenna Bleakley Fitness and Like my page, I appreciate every bit of support I get.





Much love, keep training hard everyone

xxx

Quick Recipe: Raw Chocolate Protein Balls

Happy Friday! Woooooooooo!!!! I am welcoming the weekend's arrival in style- In bed by 8pm, in my PJ's and fluffy socks feautring cartoon beagles! I know "what a catch" is what you're thinking, right!? Anyways, back down to business- I wanted to share a quick and super easy recipe with you for my delicious Chocolate Protein Balls- What makes them so easy, no baking required!

So here you have it:

Ingredients:

45g Rolled Oats
1/2 Cup Almond Meal
2 Tblspn Peanut Butter (100% peanuts)
1/2 Cup Walnuts
2-3 Scoops of Chocolate Protein (I used Dynatize Iso 100)
2 Tblspn Cup of Natvia Naturally Sweetened Sugar Free Dark Drinking Chocolate
1/4 Cup Shredded Coconut

Blend all the dry ingredients together to form a flour like mix.
Mix together the dry flour with the peanut butter and add a little bit of water at a time to form a dough like mixture that can be rolled into balls without being too sticky in your hands.
Roll mixture into balls and then roll in some shredded coconut to stick to the outside.
Refridgerate.
And there you have it, delicious chocolately balls!!!

Enjoy

Jenna xx