Tasty Tuna Pasta

Feel like a trip to Tastytown? Try this Tasty Tuna Pasta recipe. This will make 4 or so portions so great for 2 to 4 people. Just double the amounts for more people!

You will need:

1 x 500g box of Bavette or Linguine (we used Barilla brand)

1 x 185g tin of Chunk Style Tuna in Oil or Springwater (we used Sirena brand)

1 punnet of Cherry or Grape Tomatoes, halved

1 medium Brown Onion, finely chopped

1 tray of Oyster Mushrooms, roughly chopped

1 clove of Garlic, minced

1 small chopped Red Chilli (optional for those chilli lovers)

2 to 3 tablespoons of Olive Oil

A splash of dry White Wine

1 handful of Basil Leaves, roughly chopped or torn

1 handful of pitted Kalamata Olives

Good pinch of Sea Salt (we used Maldon brand)

Cracked Black Pepper

Freshly grated Regiano Parmesan Cheese to taste

Step 1: Bring a saucepan of salted water to the boil over high heat. Meanwhile, halve the cherry tomatoes, finely chop the onion, garlic and chilli (removing the seeds) and roughly chop the oyster mushrooms.

Step 2: Cook pasta in boiling salted water for 8 minutes or until al dente. Meanwhile, heat the oil in a heavy based fry pan over low heat for a few minutes before adding the onion, (and chilli if you want to heat things up).  Cook for a few minutes until the onion is translucent then add the white wine. Once the alcohol has cooked away, add the oyster mushrooms, cherry tomatoes and garlic. Once the mushrooms and tomatoes have softened after about 5 minutes, add the tuna, olives and basil and stir until all combined.

Step 3: Drain the pasta, saving a little of the pasta water, add the pasta back to the saucepan and pour in the sauce. Add the salt and freshly cracked black pepper to taste and toss through until the sauce has coated the pasta. Serve immediately with some freshly grated Regiano Parmesan cheese.

Getting Out Of The Office

Look at yourself, sitting in your office staring at the computer screen. It might be a “job”
but it’s no way to live – I mean really live. The human body was meant to be active; to
run and jump and dance and move and stretch and lift and sweat.

Think about it for a moment. Wouldn’t it be nice if you got paid to be active? Wouldn’t
you rather spend your day with active, energetic people, working side-by-side with your
own clients who want to be fit too?

Then it’s time to rid yourself of recycled office air and energy draining fluorescent lights.
It’s time to consider a career as a personal trainer.

Qualities of a Personal Trainer

Personal trainers are a happy bunch of
people. They tend to be outgoing,
energetic and health-oriented. They’re
confident, self-assured and personable.
And, they truly enjoy making a difference
for others.

Sounds like a great way to spend your
working day, doesn’t it?It does, but I know
what you’re thinking right about now, “Gee.
That doesn’t sound like me.”

Well, maybe not at the moment, but these are qualities that you can easily learn and
qualities you’ll become confident in once you learn the basics of personal training.

Personal Training Is a Growth Industry

As more people become aware of the importance of physical exercise,they’re turning to
qualified personal trainers to help them get into better shape.

Why? Because gyms can be scary places. The machines can look confusing, the
weights look heavy and even the treadmill, with all of its settings, can be intimidating.

A personal trainer, who can guide you through the different machines and exercises,
can make all the difference in someone’s fitness success. And that’s whyjob
opportunities for trainers at health clubs and gyms are expanding all over the country.
They all need good personal trainers to work with their members.

The Perks of Being a Personal Trainer

Besides making a good income, personal trainers receive many other perks. For
example, trainers usually set their own hours, working around their lifestyle and family
needs. They can choose to work in a fitness club, resort or even in the great outdoors.
And in most cases, they have control over their own training style, using the best
method for each individual client.

Becoming a Personal Trainer

So how do you go about becoming a personal trainer in Australia? It’s easy! The first
step is to obtain a certification. Personal Trainer courses cover a number of health
related topics, including physiology, nutrition and different exercise techniques and
styles.

You can become a gym instructor by qualifying for a Certificate III in Fitness. This is
a great way to get your foot in the door. The next step, if you want to start your own
personal training business, is to pass the Certificate IV in Fitness qualifications. This will
open doors to more opportunities and more money.

There are several ways to earn your certification, ranging from an intense two-week on-
site program to a blend of on-site and online study courses that include video lectures
and training tips.

Get Started Today

Now may be the perfect time for you to get up from that desk and get started training for
a career in fitness. You can make a huge difference in the lives of many different people
and a huge difference in your own life as well. So what are you waiting for?

Author Bio:

Alex Tripp is a personal training course advisor from PT Academy, provider of
Australia’s highest quality fitness education courses both online and offline.

Homemade Sang Choy Bow

This is an all time favourite for everyone to enjoy. This will make 4 or so portions so great for 2 people. Just double the amounts for more people!

You will need:
250g chicken mince (you can also use pork or turkey mince!)
4 Iceberg lettuce cups
1 clove of garlic
Teaspoon of chopped ginger
4 Spring onions (shallots)
½ cup of frozen or fresh Peas
½ cup of chopped mushrooms
1 small tin of Corn (or chopped baby corn)
5 chopped green beans
Table spoon Ketchup Manis (sweet soy)
Table spoon Light soy sauce
1 small chopped red chilli (optional for those chilli lovers)
1 table spoon olive oil
Splash of sesame oil (optional)

Make sure all ingredients are chopped up into small pieces and ready to go before you start heating the pan.  Place the oil in fry pan (wok if you have one) and heat for a minute before adding the garlic, ginger and spring onions (and chilli if you choose needs to go in here).  Cook for a minute or so then add the chicken mince and cook constantly stirring and mixing. Once the mince has cooked through then add in all the chopped vegetables and all the sauces and stir for a few minutes until the sauces has been well mixed through.  Now simply take a few big spoons and put inside the iceberg lettuce cups. Fold the end over and roll in the sides and see how much you can eat without spilling any on the plate!

Dont let the old myths fool you any longer….

You dont need to go for an hour  4 times a week to get results.

All you need is a regular ’Quickie’ and you will feel the difference.

Did you know, that 30 minutes of quality exercise done the right way on a regular basis, can burn fat and help you get on your way to feeling and looking better?

The hardest part is knowing what to do and at Fit n Fast, we have made it simple for you, by providing you with a 30 minute workout zone that is pre set for you. So all you need to do is follow the numbers and away you go.

Its called th QUICKIE™ EXPRESS, the workout that has both a cardiovascular and a resistance training component to it. With 2 lots of 8 minute cardio stations, one being the recumbent bike and the other being the elliptical cross trainer, you will get your heart rate going ready for your 8 lots of resistance stations. Using the green light system, spend one minute on each and move through until you have reached the end. To finish you will have 6 minutes left to get that tummy working and finish with a good stretch of your hard worked muscles.

So for those who are new to exercise or those that want it all in one and have limited time, then a Quickie Express will give you everything you need.  And, if you are to scared to try it alone, simply click the link below and download our free pass for any of your friends….have a free quickie on us today!

www.fitnfast.com.au/free-pass

With headquarters in Sydney, Australia, Shoes for Planet Earth is a non-profit organisation started in 2009 by people who love to run and want to give something back. Working together with local and international communities and companies Shoes for Planet Earth provide recycled running shoes to those in need around the world.

Their ‘soul journey’ is to help mankind by improving the well-being whilst minimizing the consumption of non-renewable earth resources. Shoes for Planet Earth aim to encourage exercising and a healthy lifestyle, to improve hygiene and disease control and facilitate the ‘feel good’ intangible benefits of giving and receiving.

Fit n Fast urge you to give back to the community in 2012 and donate your old runners or any shoes to those that need it. Visit any Fit n Fast club and drop them into the bin provided, PLUS have a FREE workout on us when you do!

Existing members/new members/staff can drop their old unused shoes into one of the bins provided in the club to be given to the charity. Shoes must be clean and washed and tied together before putting into the bins.

With the silly season fast approaching and summer just around the corner, looking good for summer doesn’t mean spending hours at the gym, that is why Fit n Fast provides a “cheaper, better, faster” approach to fitness.

Not everyone has the time to spend hours in the gym. We live in a very busy world which means we all have very little time and we want to make sure our money is spent wisely. Fit n Fast have developed a concept that not only accommodates peoples time, but also their wallets without compromising on the facilities.

Our clubs are designed to accommodate any kind of workout. For those of you that are short on time, Fit n fast have created effective 30 minute workouts which give you the results you desire.

With no long contracts, no catches and no restrictions, there is no reason to wait. Its real, it’s here and we are on our way to providing the average Aussie, who has little time and is cash conscious, with a solution to keeping a healthy body and a healthy wallet!

See below for this week’s deals!

Okay so you’re planning on going to the gym for a great workout but want to make it count and don’t know what to eat after a workout, right?

Why not try a delicious whey protein shake packed with carbs and nutritional goodness?

What are the benefits of “shakes”?

After a workout your body is depleted of energy (glycogen) and your muscles are damaged.
The goal of your post workout “meal” is to replace your glycogen stores and digest some protein to help repair your muscles. This should be done as soon as possible and as shakes are much faster to digest and prepare than whole foods they tend to be the preferred option.

But don’t carbs make me fat?

When you finish exercising your body has a “carbohydrate window of opportunity” that is open up to 60 minutes after your workout.

Here is how it works:

When your body is depleted of energy, like following a workout, your muscles convert carbohydrate foods and beverages into stored energy (Glycogen). Your body will only convert Carbs into fat when your Glycogen stores are full. So after a workout you can eat almost all the carbs you want and not put on body fat!

So make post-workout protein shakes a part of your routine to increase you energy levels throughout the day and to assist in the repair and recovery stage of your muscles. What’s your success been in consuming protein shakes? Have you noticed a difference?

So there are plenty of popular diet and exercise myths that still exist in social conversations, so we thought we’d cover off the five most common myths that are now busted for your improved health and well being.

Diet and Exercise Myth #1: Crunches will get rid of your belly fat.

Unfortunately you can’t pick and choose areas where you’d like to burn fat, it is equally burnt across your body. In order to burn fat, you should create a workout that includes both cardiovascular and strength training elements.

Diet and Exercise Myth #2: Never eat before a workout.

Fuel from food and fluids is required to provide the energy for your muscles to work efficiently, even if you are doing an early morning workout. Try eating a small meal or snack one to three hours prior to exercise. Eat some fruit, yogurt, or whole wheat toast.

Diet and Exercise Myth #3: Lifting weights will make women bulky.

Most women’s bodies do not produce nearly enough testosterone to become ‘bulky’ in comparison to body builders. Generally if you do find yourself getting bigger than you would like, simply use less weight and do more repetitions.

Diet and Exercise Myth #4: Fat is bad for you, no matter what kind.

Contrary to popular belief, there are plenty of “good fats” out there that are essential for good health and aid in disease prevention. These are naturally found in foods like avocados, nuts, and fish. By eating small amounts of these foods at meal times they can help you to feel fuller for longer and therefore eat less.

Diet and Exercise Myth #5: Not eating is the best way to lose weight.

Having a healthy diet with 5 good meals per day and moving more will help you lose weight and maintain the lean muscle mass needed to boost metabolism. People often believe the diet and exercise myth that they must take drastic measures to lose weight, such as eating less than 1200 calories per day, but such diets usually do not provide adequate fuel for the body and will slow metabolism.

Don’t fall into the myth trap members and guests, be a myth buster or approach a Personal Trainer to achieve that health and fitness goal TODAY! We’d love to assist you

Staff Name: Ben Glover

Role: Membership Service Coordinator

Favourite Workout: Currently I am following a training system called Bookend training. To give you an idea of how it works. Imagine your leg session, starting off with 3 sets of your heaviest squats, then going through four more leg exercises, then doing another set of your heaviest squats at the end till failure. Followed by two more sets of squats at 15 reps with a lighter weight. Doing this with all major muscle groups in the week will shock your body with awesome results.

What do you do away from Fit n Fast: Love hitting up the city every now and again with good mates, putting on a quality DVD to wind down and above all I love a good fishing session Best Workout Tip: Our attitude is the primary source which determines success or failure. Wake up each and every day with a ” I can do ” attitude and give it your all.