VIDEO: Mountain climbers

Mountain climbers are directed towards building your core strength and increasing you overall fitness. The first few are easy but they get super hard in no time! Check out the video I made here.

Just keep pushing on when it gets hard.

No pain no gain :-)

/Erika

VIDEO: Frog squats

Frog squats are brilliant for getting your heart rate up and your legs working. Make sure you're bending your legs considerably every time you're doing the move instead of just bending over to reach for the floor. Your back should stay flat throughout the exercise.

Find a video of me doing frog squats here.

Happy workouts!

/Erika

Mega quick tuna pasta

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I swear by quick & healthy foods. This dish took about 3.5 minutes to make (I used leftover pasta from last night).

Ingredients:
- pasta (any type is fine, mine is a mixture of linguine & vermicelli)
- tin of tuna
- tinned crushed tomatoes
- frozen garden peas
- spices of your choice (I used crushed chillies & hot pepper sauce)

How-to:
Yep... This is even simpler than the ingredients. Just mixed it all in a wok pan - no oil needed. It's ready as soon as the food is hot enough.

Yuuuuuuuum!

Nutritional values:
Energy: 486 kcal
Protein: 42g
Fat: 3g
Carbs: 69g
Fibre: 8g

Fit as Hel DETOX: How-to

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I've been on a detox for nearly 6 weeks now. I'll post about my results in another post.

Here are the guidelines for a Fit as Hel detox:

Duration: 1-6 weeks
Nutrition: Follow your own Fit as Hel nutritional guidelines = never overeat and make sure to hit your protein goals.
Hydration: 2.5 litres of a water per day (3 litres for men). No alcohol during the detox.
Exercise: Four 10-15 minute workouts per week (on top of what you'd normally do).

AND THAT'S IT!

I'm going to run Fit as Hel member challenges every now and again. You guys can then post about your experiences (and success) in our closed Facebook group.

All the (home/gym) workouts are naturally provided in "the zone", as I like to call the restricted content members' area. If you want your personal nutritional guidelines updated just re-fill in the form in the nutrition bit.

The next detox challenge will run 9th - 13th December (so that you can then eat what you want over Christmas, ha)! Get your friends to take part as well!! (Just click on online membership at the top)

/Erika

P.s. As always, no forbidden foods!!

Client story: Jane lost over 25 kg!

Borderline obese to 16% body fat... WOW.

Jane has been such an inspiring client to train - always willing to try hard and learn new things. Her transformation has been astounding.

I asked her to write up a testimonial in her own words. Here's what she came up with:

Jane testimonial

How much do you have to lose?

Think about it. Will you ever achieve your goal weight? Because tell you what..... You can.

The only thing stopping you is yourself.