Monday, May 31, 2010


Hi guys,
Check this site out
They train with us and thought it was good enough for a mention thanks for that

"Thank You"

This isnt just training.... he changed his food as well. Small things will add up to big results.

Hi Cindy/Kraig,

Just a quick email to say thanks for all your training and support over the last few months.
I started off training with you guys at the end of January and was around 82-83 Kilos, 33-34 inch waist and "thought" i was reasonably fit...

It's now the end of May and in 4 months I have lost 9 kilos and 2-3 inches of my waist. I've probably never been fitter than I am now and recently completed the huntly half marathon in 1hr 42mins. That's 18 mins faster than I'd done before I started your training!

On the downside it's costing me a fortune in new clothes because nothing fits me anymore but i can live with that!

I love the fact that you let people work/train at their own pace whilst encouraging them to do the best they can. (No pain=no gain!!)

Bring on the next session!



Wednesday, May 26, 2010


winter weight warning...W.W.W.How many of you reached the goals you set for yourself over the summer?Did Valentine's Day get in the way or was it Easter?? So it didn't go as well as you wanted......And chances are its only going to get worse over the winter..........UNLESS YOU DO SOMETHING ABOUT ITWhy not come and join us for TEAMTRAINING- get fit, stay in shape, and keep those winter kilos at bay [or lose the ones from last winter that stayed with you over summer]. Does this sound familiar??Make a positive change in your life, do something for YOU because no one else will.WE are here to HELP and encourage you to reach your goals.Come down for a trial workout - we are all over auckland you can join in at any time. START MOVING TOWARD YOUR GOAL TODAY WITH TEAMTRAINING fitterfasterstronger

Monday, May 17, 2010

Tricks to Eat Less

I found these 4 tricks (that are proven to help people eat less food and overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you'll find these very helpful if you're looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting...

Trick #1 to Eat Less

Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I've also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson -- Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!

Trick #2 to Eat Less

You've probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:

a) their normal rate
b) half their normal rate
c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting...

Eating at the slower rate caused the men to eat less, but not the women (that's weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr Wiseman stated that the lesson here to eat less is "to start at your normal speed but then savor each and every mouthful".

Trick #3 to Eat Less

According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people's desks vs placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person's desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows... out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all...that way, you're never tempted by it and you're forced to only eat healthy foods... but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!

Trick #4 to Eat Less

Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story), ate 15% more food than those who sat in silence during their lunch.

The lesson -- ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume less calories while enjoying your food more.

Monday, May 10, 2010

Green Chilli Stew

This one's for Jason

  • 2 tbsp olive oil
  • 1kg rump steak cut ino 3cm cubes
  • 1 lg onion sliced
  • 4 cloves garlic crushed
  • 2 tspn ground cumin
  • 2 long green chilli, seeded. sliced
  • 500ml beef stock,
  • 1 tbsp tomato paste,
  • 3 lg tomartoes corse chop
  • 2 medium carrots corse chop
  • 500gm fresh or frozen corn kernells
  • 2 medium kumara
  • 1/4 cup chopped fresh corriander

1) Heat 1/2 oil and brown beef in batchs

2) Preheat oven to 180

3) Heat remaining oil cook onion,garlic,cumin,and chilli,stiring until onion softens.Add stock and tom paste,bring to boil.Add beef,cook in covered oven dish 50min.

4) Add tomartos carrot an kumra cook again for 35 min.

5) Add corn cook 5min

6) Add corriander and serve.

Chilli, the next super spice

Have a read of this guys will give you a chilli recipe as well

The next super-spice -- Chilli!

I was just reading about a recent Australian study that documented how you can burn more calories, increase your metabolism slightly, and help control your blood sugar and insulin levels by including chili peppers and chili spice (or cayenne) in your foods. Keep in mind, this may be a minor "detail", but when you add up a lot of these types of "details", you can make significant changes to your body over time.

As you've probably heard in the past, the active ingredient in chili pepper (capsaicin) can cause slight increases in your metabolic rate and calorie burning from a meal. This has been reported many times in both animal and human studies. However, in this Australian study, Madeleine J. Ball, MD, one of the researchers from the study, sought to find out how chilli pepper affected blood sugar and insulin response after a meal. As you know, chronically high insulin levels in your body can not only cause deposition of excess body fat, but also can lead to diseases such as heart disease and diabetes.

The study was split into groups of subjects that ate meals without chili spice, and other groups of subjects that ate meals with chili pepper.

As it turned out, the chili pepper eating groups had lower insulin levels and more stable blood sugar after the meals than the groups that ate the same food without chile. According to Dr. Ball, "the chili is probably having some effect on the ability of the body to clear -- or remove -- insulin from the bloodstream".

Aside from the temporary calorie burning boost and insulin controlling response, apparently chili pepper also has significant antioxidant and anti-inflammatory properties...

So if you can handle a bit of spicyness, go ahead and enjoy adding some extra cayenne or chili pepper to your pot of meat & bean chili, your morning eggs, meat dishes, and other meals, knowing it's possibly giving you a slight edge in the fat burning department.

Friday, May 7, 2010

Excuse #4

Hi guys, the work-out you had today is a great example of time saving workouts. Ten minutes hard out - I know you all felt it.

Once again we need to get back to priorities. If your house and kids are priorities, why wouldn't your health and fitness be top priorities also, so that you can enjoy your life and everything and everyone in it!Remember, you don't need to work out for hours every day to be in great shape. It's all about maximizing the intensity and amount of full body musculature you work in a given time period, even if that time period is just a brief 10 minute daily workout.

Wednesday, May 5, 2010

Excuse #3

Good morning, What a fantastic morning it is! Both morning teams worked really hard and achived things they thought they never could. Brillant keep it up.

Excuse buster #3

*Excuse #3 - Knee, ankle, or leg injury so haven't worked out:
Ok, so now you're saying that just because you have a leg injury, that somehow your upper body no longer works? Even if you need to walk in there on crutches, and then do nothing but seated upper body exercises, that's a lot better than doing nothing and letting your entire body get weak and soft during the time while your leg heals. Knee or leg injury excuse busted!

Now don't get mad at me about these injury excuses... Believe me, I DO understand that there are some serious injuries and disorders that do prevent some people from doing any exercise at all. However, for most minor injuries, there's no excuse not to at least continue doing some form of exercise.

Tuesday, May 4, 2010

Clay Pot Chicken

Give this a go, it's quick and easy.

  • 800gm chicken thighs (skin off)
  • 1 lg onion cut into quarters
  • 1 fresh long red chilli,sliced thinly
  • 1/2 cup chicken stock
  • 100gm shitiake mushrooms halfed
  • 4 green onions chop into 4cm lengths
  • 500gm savoy cabbage cut into squares
Hoisin an citrus marinade
  • 4 gloves garlic crushed
  • 1 tbsp fish sauce
  • 1 tbsp soy sauce
  • 1 tbsp hoisin sauce
  • 2 tbsp lime juice
  • 10cm stick fresh lemon grass finely chopped
1) Make marinade by combining all together

2) Cut each thigh in half and place in bowl to marinade over night in fridge

3) Preheat heat oven to 180

4) Place chicken mixture in 2.5lt oven proof dishwith onion,chilli and stock; mix to combine. Cook covered in oven for 45min. Add mushrooms, green onion and cabbage to dish; cook, covered, stirring occasionally, about 15 min. Serve an enjoy

Nutritional Breakdown
Per serving: 9.4 gm carbs / 9.2gms fat / 46gms protein
(serves 4)

Excuse #2

Hi guys, Excuse number two...

*Excuse #2 - Shoulder or arm injury so haven't worked out:
Bum shoulder... so what... are you saying your legs and abs don't work all of the sudden just because your arm or shoulder is hurt?After all, most of your fat loss and metabolism-boosting results come from lower body based exercises anyway, as they burn more calories due to the larger muscle groups involved. Your upper body injury just gives you a good reason to focus even more intensely on your lower body, abs, and interval training during this period when you won't be able to do upper body exercises.

Shoulder injury excuse busted!