Healthy Recipe #58 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty dessert recipe ideas –  Muffins – Banana Nut and Baked Apple and now try this weeks delicious dessert recipes.

This weeks two new healthy dessert options are:

  • Bacon & Eggs
  • Breakie Burrito

 

Bacon and Eggs

Ingredients
4 strips beef bacon
2-4 eggs
1-2 cups shredded green cabbage
2 tsp coconut oil
Salt and pepper to taste

Method
1. Preheat oven to broil at 500°F, and raise the oven rack to the top level.
2. Place bacon strips onto a baking sheet and set a side.
3. Heat 1 teaspoon coconut oil in a frying pan on medium heat.
4. Saute green cabbage until soft and a bit crispy. Season with salt and pepper and
remove from heat.
5. Heat remaining teaspoon of coconut oil in frying pan on medium heat.
6. Crack eggs into frying pan and cook 2-3 minutes, flipping once. Remove eggs from
heat and plate with the cabbage.
7. Place bacon in oven and broil for 7 minutes a side, flipping once.

Prep Time: 10 minutes
Cook Time: 15 minutes } Total Time: 25 minutes
Serves: 2

Breakfast Burrito

Ingredients
3 eggs, whisked
1/4 lb ground beef or turkey
1/8 cup red onion, julienned
1 tsp coconut oil
Cilantro for garnish

Method
1. Brown ground beef or turkey in a pan over medium heat.
2. One the meat is no longer pink, season with cumin, onion powder, garlic powder,
paprika, salt and pepper. Once mixed, set aside.
3. Whisk eggs in a small mixing bowl.
4. Heat coconut oil in a large non stick skillet over medium low heat.
5. Pour eggs into pan, making sure they a spread out in a thin, even layer.
6. Slow cook eggs, without flipping, for 6 minutes.
7. Gently slide eggs onto a plate. Top with the seasoned meat, guacamole, salsa,
onion, and garnish with cilantro.

Prep Time: 10 minutes
Cook Time: 10 minutes } Total Time: 20 minutes
Serves 1

 

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
http://www.maxnrgpt.com.au

Focus on Fitness Training

Boxing Fitness Training

What is it?
A great way to let off steam and a great way to get fit. Boxing certainly brings out the best in you. In boxing sessions you will learn different types of punches, kicks, footwork and combos. These sessions do not mean you are in the boxing ring getting punched up! It’s all a mixture of cardio, stamina and endurance.

Types of punches: jab, cross, hook, uppercuts, rolling & rips
Types of kicks: straight kicks, round house & knees

Combine these types of exercises into combos, runs and drills you will definitely get the blood pumping and the arms and legs burning. Core work can also be a major part of your boxing session with a variety of sit up and crunch punch combos and some laying down bag kicks and leg raise kicks.

In a group boxing session you will work with a partner and go through various drills and exercises including running, body weight and core work together and you will also have to be the pad holder, which can be a workout itself.

Equipment needed for a great boxing session:
Boxing gloves/mitts
Focus pads
Exercise mats
Cones
Kick bags

Boxing is surprising enjoyable with most clients getting into it straight away, and once you have learnt the basics you will soon realise how much the session takes it out of you and pushes you to your limits. I think we all want to let out our frustrations and what better way to do that than participating in a boxing fitness program.

Who can do it?
Anyone! All ages and fitness levels are able do boxing, in you session to get the best workout try and partner up with someone your size and fitness level, that way you can work together at your own pace and feel comfortable throughout your workout.

Example Boxing Fitness Program

Warm Up
– Jab/Crosses x 30 seconds + run to cone
– Hooks x 30 seconds + run to come
– Uppercuts x 30 seconds + run to cone

Combos 1 & 2
– 2 x jabs + 1 cross repeat x 30 seconds
– jab + cross then one hard uppercut x 30 seconds

Drill 1
– In pairs countdown – 50 x jab/crosses + run to cone (gloves) / star jumps (pad holder) then countdown 40, 30, 20, 10
– 50 x hooks + run to cone (gloves) / jump squats (pads) & countdown 40, 30, 20,10
– 50 x uppercuts + run to the cone (gloves) / mountain climbers (pads) & countdown 40, 30, 20, 10
Then SWAP with your partner

Combos 3 & 4
– 10 x hooks + 10 x round house kicks (both sides)
–  jab + cross + left uppercut + right uppercut + light knee + right knee

Boxing Core
– Sit up punches – 10 x jab cross sit ups
– Leg raise bag kicks x 10
Repeat x 3

 

Want to get into boxing?
MaxNRG Personal Training offer boxing for one on one personal training, small private training, group training and corporate training throughout Melbourne. All of our trainers are qualified in boxing and kick boxing and have the skills to run quality sessions that are effective and very enjoyable. We want you to train hard, stay committed and we will be the motivation you need get the results you want to achieve.

Call 0403-741-278 or fill out our online enquiry form to get started today!

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melbourne, VIC

Walk to Care

Walk to Care – Sun 18th Nov, 2012

Walk to Care is a 4km walk, giving Victorians an opportunity to show their support and raise funds for family carers. Walk to Care 2012 is being held at Coulson Gardens in Maribyrnong, VIC and the day is a major fundraising and awareness event for Carers Victoria, the peak body representing and supporting family carers in Victoria.

It’s time Victorians came together to show that we value family carers… and it starts with one step. Join us as we Walk to Care at Coulson Gardens on 18 November 2012.

Find out more about the event: http://www.maxnrgpt.com.au/melbourne-fun-run-2012/walk-to-care/

2012 Melbourne Marathon Results

** UPDATE: Melbourne Marathon Results 2012

Congratulations to everyone who took part in this 2012 Melbourne Marathon Festival. Melbourne gave us a perfect day with gorgeous weather for the thousands of participants for this years 35th Melbourne Marathon.

View more details about the race and view the Race Results for 2012 HERE

Congratulations to Jonathan Chesoo, winner of the Men’s Marathon in a time of 2:12.35. The first Australian across the line was Scott Westcott (NSW) in 2:16.
The Women’s Marathon was won by Lauren Shelley (WA) in 2:36.29.

Photo’s from the days event can be found on our Facebook Page or on the Melbourne Marathon Festival Page

MaxNRG Facebook

Ad Break Workout

Add Fitness into your TV time!

We all get stuck after work or during the holidays watching TV and most of the time something that is not actually worth watching. To break things up and most of all get you moving, why not try some simple exercises through the ad breaks that can be done in your own lounge room.

You will be surprised how much you can do on your couch or in your lounge area without using any equipment.

Most ad breaks last about 2-4mins, so instead of getting up and getting a snack or not moving at all, as soon as the commercials come on during the show,  jump up and use the ads as a timer and follow the simple exercises we have provided below.

To get the blood pumping through your whole body we have selected a variety of upper, lower and core exercises which will give you a total body workout in small burst then you can rest while your show comes back on.

Doesn’t sound hard does it? Through an hour long show you may get up to 20 minutes of ad breaks so use it wisely. In the long run it is better than doing nothing at all. We all need to be a little more active so don’t use watching your favourite TV show as an excuse, use it as a workout!

Get your kids involved! If you have children who watch a lot of TV why not use this as a fun way to them moving and they still get to watch their show!

In the end it’s not rocket science to know we have to have more exercise in our life and it doesn’t take much to get off your couch for a couple of minutes and move!

AD BREAK WORKOUT PROGRAM

 

– complete as many sets you can until ads are over

AD BREAK

10 x Push Ups
10 x Squats
10 x Star Jumps

 > Back to watching The Shire (You know you love it)

AD BREAK

10 x Sit ups
10 x Chair Dips
20 x High Knees

 > Back to watching Home & Away

AD BREAK

50 x Air Punches
30 Sec Hold Squat
Prone Hold until ads are over

 > Back to watching Big Brother

AD BREAK

Jogging the on Spot – As Ads change, swap between high knees, butt kicks & fast feet

 > Back to watching Big Bang Theory Repeats

AD BREAK

Challenge: Try Hold a V-Sit for the entire break!

There you have it, some simple exercises you can include between your shows, you can only benefit from giving it a go!


MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best mobile personal training services available anywhere in Melbourne.

To learn more about how we can help you reach your fitness and health goals, contact us here or call 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Beep Test Changes for Vic Police

Police Fitness Test Scores Lowered

The Victorian Police recruit application process has just been made a little easier with police lowering the physical standard of it’s toughest fitness test, the dreaded Beep Test.

The beep test, also known as the multi-stage fitness test, 20m shuttle run or bleep test has always been the hardest test that potential recruits struggle with when applying to join the Victorian Police. Over the years we have trained a huge number of clients who were wanting to join one of the Emergency Services (Police, Fire Brigade, ADF) and each and every client has had the same question.

How Do I Improve My Beep Test!

Since its introduction as a fitness requirement, successful recruits needed to achieve a 6.10 level to become a police officer, compared to level 9.6 to become an MFB firefighter or join the CFA. The fitness requirement has now been lowered to 5.10 and has already received criticism from exisiting officers and new recruits who have previously put in all the hard effort and training to reach the old 6.10 requirement.

Victorian Police Multi-Stage Fitness Test

New Pass Standard: Level 5.01 – 33 shuttles and is 660m and 4 minutes and 18 seconds of running.
Old Pass Standard: Level 6.10 – 51 shuttles and is 1020m and 6 minutes and 20 seconds of running.

MFB Fire Fighter Multi-Stage Fitness Test

Current Standard: Level 9.06 – 78 shuttles and is 1560m and 9 minutes and 02 seconds of running.

A police spokeswoman said the change has been made to align the fitness entrance requirement for police and PSOs with other police jurisdictions across Australia.

“The agreement was approved on 1 December, 2011 with the implementation of the Enterprise Bargaining Agreement which took affect at the start of July, 2012. Applications from those who did not meet the previous fitness standard between those dates are being reviewed,’’

So what is the Beep Test?

The beep test is used to estimate your maximum oxygen uptake better known as VO2Max. The test involves running continuously between two points that are 20 metres apart and you must time your running speed to match a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the beep test proceeds, the interval between each successive beep reduces, forcing the runner to increase their speed between the shuttles, until it is impossible to keep in sync with the recording. The test finishes when participants either becomes too tired and stops running or they record two consecutive misses at reaching the lines in time for the beep.

Have the new standards been set too low? We would love to hear your thoughts below?

If you are looking to join any of the Emergency Services you should take your preparation seriously. Learn more about our Emergency Service Fitness Training


MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Enquire About Police Fitness Preparation

Oops! We could not locate your form.

2012 MS Walk + Fun Run

MS Walk and Fun Run 2012

Albert Park Lake, ALBERT PARK
Sunday 3rd June, 2012

This years MS Walk and Fun Run at Albert Park was a fantastic event that our MaxNRG Personal Trainers were involved with. It was such a great day and we were pleased to help the 5000 strong crowd warm-up and enjoy the festivities of the day.

About the Albert Park MS Walk and Fun Run

Although the day is held in early June as we start moving into the winter months, the weather on Sunday 3rd June was great. Taking part in 5km or 10km walk or fun run was not only for people to improve their overall health and fitness, it will also about contributing to such a great cause.

When MS Australia approached us to help support them on the day, we were more than happy to help them in anyway we could to raise money for the thousands of Australians who are living with multiple sclerosis.

Do it for Charity!!!

This is one of the major events held in Melbourne and a vital part of this event is to raise money for MS Australia.
MS Australia Logo

MS Australia

MS Australia provides programs and choices to people with MS including a range of residential facilities, social support programs, accommodation support services, attendant care in private homes, involvement with regional centres and country link programs. These services are vital to maintain the independence and dignity of people with MS.

MS Australia is also the largest funder of MS research in Australia through its research branch MS Research Australia.

Find out more about multiple sclerosis and MS Australia Click here for details

Photos from this years 2012 MS Walk + Fun Run

View all the photos from the day at our MaxNRG Facebook Page

Here you can find your Fun Run results and we look forward to seeing you all at next years event!

Win 6 months of FREE Personal Training

Win 6 months of FREE Personal Training

 

Hooked Healthy Seafood are currently running a competition with the winner receiving Six Months worth of FREE personal training with the team at MaxNRG Personal Training as well as a healthy seafood feast for you and three other people.

Hooked – Healthy Seafood is a Melbourne based seafood eatery, with stores in Windsor and Fitzroy. Far from your average fish and chips Hooked offers deliciously healthy seafood options including fish taco’s and grilled barramundi burgers. You can enjoy your meal seated around the popular communal tables, catch a ray in the sunny courtyard at the Fitzroy store or order to go.

Hooked is currently running its ‘Healthy Hook Up’ competition in which it’s fans have a chance to Win 6 months of personal training, provided by the great team at MaxNRG, as well as a healthy seafood feast for four people.

The Healthy Hook Up competition was launched alongside the Healthy Seafood poster campaign, a concept that HUB group created in collaboration with Hooked.

You can enter the competition by either visiting Hooked’s Facebook Fan Pages, clicking ‘Like’ and entering your details on the Healthy Hook Up tab or by visiting your favorite store and filling out your details on a postcard.

Competition closes on 30th March 2012 and the winner will be drawn on 31st March 2012.

For more information visit:

Windsor Store – facebook.com/hookedwindsor
172 Chapel St
Windsor, VIC 3181
Ph. (03) 9529-1075

Fitzroy Store – facebook.com/captainhooked
384 Brunswick St
Fitzroy, VIC 3065
Ph. (03) 9417-7740


www.hooked.net.au

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training available in Australia.

To learn more about how we can help you, simply fill out our online enquiry form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Heathly Recipe #57 – Dessert

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Lunch recipe ideas –  Spicy Seared Tuna and Mediterranean Style Fish and now try this weeks delicious dessert recipes.

This weeks two new healthy dessert options are:

  • Muffins – Banana Nut 
  • Baked Apple 

Muffins Banana Nut

Nutritional Information
Per Serving

Calories- 106
Protein- 10
Carbohydrates- 10
Sugar- 4
Fiber- 5
Fat- 3
Saturated- 0
Trans- 0
Cholesterol- 25
Sodium- 120

INGREDIENTS:
½ cup oatmeal, dry
2 medium bananas, mashed
½ cup unsweetened applesauce
2 packs of vanilla protein powder
1 tbsp cinnamon
½ walnuts, crushed
8 egg whites
½ tsp baking powder
½ tsp vanilla extract
6 packets of Splenda

1.) Pre heat oven to 350 degrees.
2.) Put dry oats in a blender and mix until in powder form. Place in mixing bowl.
3.) Mix all ingredients together. Put mix in a muffin tray

Baked Apple Dessert

Nutritional Information
Per Serving

Calories- 141
Protein- 1
Carbohydrates- 30
Sugar- 25
Fiber- 5
Fat- 0
Saturated- 0
Trans- 0
Cholesterol- 0
Sodium- 4

INGREDIENTS:
1 medium apple
2 tbsp golden raisins
Cinnamon to taste
1 tbsp orange juice

1.) Core and partially pare apple. Stuff core cavity with raisins. Drizzle orange juice
and sprinkle with cinnamon.
2.) Cover loosely and microwave on high for 2-3 minutes or until apple is soft.
Makes 1 serving.
To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
http://www.maxnrgpt.com.au