FITNESS – Page 3 – KATIE MORGAN

I’LL HAVE WHAT SHE’S HAVING

Published on March 18, 2015March 18, 2015 by Katie morganLeave a comment

Rainy hump day and time for some bloggin’. I get asked A LOT about what I eat on a daily basis and if I eat sweets, ‘junk foods’ or follow any particular diet. I love being an inspiration to people and helping them with some meal, healthy snacks and recipes to kick start their healthy lifestyle…BUT (yes ladies there is always a but… and a bigger one if you squat hehe) the biggest thing that we all need to understand is that EVERYONE is different. Even if you eat exactly what I did – you WILL have a different outcome or result.

Some people have intolerances and allergies to certain food groups. Some people cut out meat or dairy based on religion, their upbringing or lifestyle beliefs. Some people eat strict meal plans based on their specific training or athletic regimes. Some people eat raw to cure disease or internal health issues and others just cant digest things the way the rest of us can. (without looking 5 months pregnant overnight that is) So what does this mean? Just because the person next to us or on social media is eating a certain meal or food doesn’t mean that it is the best option for OUR body. And if someone for some reason chooses not to eat a certain thing – don’t think its the newest fad and copy them. You never know what their story is and everyone’s body is different.

Check out my PIMP YOUR PORRIDGE POST HERE

RESTRICTIONS AND ELIMINATING DIETS

These days people (myself included) get so caught up in social media and fad diets that we forget to nourish our bodies properly. We only get one chance to build our body and fuel it correctly – Don’t stop eating fruit because you are concerned with its natural sugar content. If you cut fruit out of your diet you would be denying your body of so many nutrients and minerals not to mention tasty fruity goodness. And a chocolate bar and piece are fruit are just not comparable. Trust me – if you don’t have natural sugars in your day you will end up grabbing that chocolate at the end of the day!

Don’t think that going gluten free, paleo or vegetarian is the ‘cool’ thing to do. I bet so many people with actual coeliac disease would love nothing more than biting into a huge piece of sourdough toast but they simply can’t. But for some reason that doesn’t stop the majority of us self diagnosing and restricting foods. The hottest and ‘raddest’ thing out there these days – “is to find what works for you”. Be you. Be unique! Eat everything in moderation. Enjoy burgers and chocolate, cheese platters and wine, bowls of spaghetti and garlic bread – just remember to also eat your greens, get your daily 5 vegetables and 2 pieces of fruit EVERYDAY and most of all just make healthy and smart choices. Life is too short to be restrictive and unbalanced.

Flat belly fruit smoothie recipe HERE

I love to eat yoghurt and refuse to CUT OUT any particular food group, especially dairy. (ummmm feta, goats cheese, cheddar, milk, yoghurt) For me yoghurt is full of probiotics and healthy gut properties that help settle any digestion discomfort I have. What about meat or grains? I love red and white meat – honestly I would struggle to go a day vegetarian and I love rice, toast, oats and quinoa too much to cut the grain. Our body needs carbs >>BLOG POST HERE on Carbs and their benefits.

Peanut butter on banana bread recipe HERE

We are told to eat ‘clean’ and ‘wholesome’ foods so we stop eating supermarket artificial crap. But then we are told to not eat grains or dairy because our ancestors lived that way – so we cut everything but fruit, vegetables and meat. Sarah Wilson tells us to restrict sugar and fruit – so now all we are eating is meat and greens. Vegetarian and vegan diets tell us to eliminate all meat and animal products so now all we are left with is … greens. If we listened to everyone we wouldn’t be able to eat any more than a large bowl of sautéed kale… no wait the raw diet restricts us cooking or heating food over 40 degrees so make that a glass of raw kale. And we all know this isn’t a healthy balance. Find your balance – and enjoy what makes your body work.

Pimp your Avo toast post HERE

REMEMBER EVERYONE IS DIFFERENT – SO JUST BE YOU!

2015 – LET’S DO THIS

Published on January 18, 2015January 18, 2015 by Katie morganLeave a comment

Sorry to everyone for the LACK OF posting and commitment over the summer holidays. I was too busy soaking up the sun, spending time with my loved ones, eating amazing foods and having an absolute BALL back in my home city!!! BUT I’m back and have plenty of new and exciting things in store for you all.

Lucky for us, living in the beautiful country of Australia, means that our Christmas holidays are full of summer heat and beautiful coastlines. Many families escape to the coast for weeks of BBQ’s, beach walks, outdoor cricket, swimming, hammock time and other active living activities in the sun.

Yes I ate whatever I wanted. Yes I drank to excess (so not me). Yes I ate copious amounts of chocolate. Yes I nibbled all arvo long on cheese platters. Yes I REGRET NOTHING and yes I HAD THE BEST TIME!

The most important part about getting back from holidays, both mentally and physically is accepting the time off and then getting back into routine. But it’s not that simple. After having a month off your fitness levels will most likely have decreased (don’t worry this is easy to get back) and your body isn’t used to your normal training routine. You need to ease back into it. My first class back was a lovely ‘body balance’ mix of Yoga, Tai chi and Pilates, and let me tell you I was sore even after a few downward dogs and sun salutations.

DO’s and DONT’s FOR GETTING BACK INTO ROUTINE

DO:

Do take it easy. Ease back into the gym and allow your body time to recover and rest
Do drink lots of water. Aim for 2 Litres per day. Post on drinking water>> HERE
Do stretch your muscles after a workout. This is just as important as the actual workout. Post on stretches >> HERE
Do warm up and cool down where appropriate
Do make friends with salad. It’s the perfect time of the year for yummy salads. Post on festive salads>> HERE

DON’T:

Don’t over commit or set unrealistic challenges/goals
Don’t make silly resolutions and cut out food groups or ban certain foods. Telling yourself you will NOT eat chocolate will only make you crave it more. Everything in moderation!!!
Don’t think you will lose weight by eating less. Just eat right. Post on the ten foods you should be eating daily >> HERE
Don’t feel guilty for what you may or may not have don’t over the holidays. They are supposed to be enjoyed and indulgent. Post on indulgent eating and cheat meals 20% of the time >> HERE
Don’t compare yourselves to others. What might be your beginning might be someone else’s end.

Don’t worry if before Christmas you could do 10 push ups on your toes and now you can barely pump out 2. Good things take time – trust the process!

MANGO COCONUT MACADAMIA SMOOTHIE

Published on January 16, 2015 by Katie morgan3 Comments

This smoothie screams summer right here!! Not only is it the colour of the sunshine but it just makes you want to dive into it head first. Well at least for me it did!

Mango and coconut are a wonderful flavour combo and with the added creaminess of the macadamias you wont look back. Considered the worlds finest nut, the Macadamia is rich in energy and has a fantastic nutrient profile compromising of antioxidants, fiber, vitamins and minerals. Nuts are an excellent source of protein and omega 3 fatty acids straight from mother nature. Add macadamias to your next smoothie or dessert or munch on a handful for afternoon tea.

MANGO COCONUT AND MACADAMIA SMOOTHIE

1 frozen banana

1/2 cup frozen mango pieces

1/4 cup macadamia nuts

1 Tbs chia seeds

1/2 cup coconut yoghurt

1 cup almond milk / coconut water (1:1 ratio mix if you like)

Ice

Place all ingredients in a blender and blend. Top with some extra nuts or shredded coconut. Add a scoop of protein for the perfect post workout recovery snack or breakfast on the go.

Enjoy!

NN DAY 30 – THE LAST HURRAH

Published on November 30, 2014November 30, 2014 by Katie morganLeave a comment

Today is the final day of Nutritional November!! Well done all of you wonderful fit and fabulous people who have followed my blog daily for the last 30 days. I hope that you enjoyed ‘Nutritional November’ just as much as I have enjoyed writing my little tips, recipes and health and fitness knowledge daily and are feeling fit and confident ready for summer. I must admit I have learnt a lot too and it really did help keep me stay on track and motivated – just in time for December and the silly season so thank you to each and every one of my followers and supporters!!

It has been quite a commitment writing on my blog daily and has proven to me that “if there is something that you really want – you will make time for it.” Ain’t that the truth! So what did you get out of Nutritional November? Did you learn something? Are you feeling healthier or more confident? Did you do something you thought you couldn’t? Did you make one of my healthy recipes? If you answer yes to any of those questions then congratulations and well done!!

As the final hurrah for Nutritional November I ask that you write down 5 things that you really like about yourself. They key to feeling confident and being happy is to feel good about yourself. It is very easy to beat ourselves up over little things but this just damages our self esteem and contributes to poor confidence – NOT the way to a healthy lifestyle.

Ok so I will go first: (no judgment thanks)

1. I like my toes. I get a lot of crap for my short, same length, stubby little fat chipolata sausage toes – but I love them!

2. I like how I crack myself up (hey if you cant laugh at your own jokes how can you expect other people too?)

3. I like how I am comfortable talking to strangers and sparking up random conversation when waiting for my coffee or lunch.

4. I like my ability to motivate people and make them feel good about themselves

5. I like my will power to do anything I put my mind to (except limiting peanut butter)

Now it’s your turn! You don’t have to show anyone if you don’t want to just get writing and start raising that self esteem!!

Thanks so much for being a part of my nutritional November and challenging me everyday to be a healthier and fitter version of myself!! I think we all deserve a BIG FAT SCOOP (or two) of peanut butter straight from the jar!!!! And a big thank you to the lovely sisters Jayne and Katie from Sweat and Oranges www.sweatandoranges.com.au who gave me the idea of nutritional November and inspire me daily to be fit and healthy.

NN DAY 28 – SILLY SEASON PREP

Published on November 28, 2014 by Katie morganLeave a comment

Fruit mince tarts, sangria, biscotti, rum balls, beer, champagne, glazed hams? Have I got you guys drooling yet? I don’t know about you but you had me at fruit mince tarts!!! Yes I have noticed that woolies and bakers delight have been stocking fruit mince tarts for a while now and YES I have consumed (only) 2 thus far… and its not even December I know!!

Before you know it the silly season will be upon us and eating and drinking in excess will become the norm. But why do we do it to ourselves? Firstly its just ‘that time of the year’, or we don’t want to offend peoples baking abilities and general lack of discipline. But we all do it so lets not be too harsh!

How many of you will have a new years resolution that contains something about getting fit, losing weight or being healthy? Let me just tell you one thing… DONT WAIT UNTIL THE NEW YEAR. Be the healthiest and best version of yourself right NOW and throughout the whole festive season.

With the silly season only DAYS away we want to look our best so here are three things that we can do daily to avoid the silly season bulge:

1. Detox your body with lemon and water; no I am NOT talking about the ridiculous lemon detox diet or some ‘lose 5kg in a week’ detox. Trust me they wont work and you will be doing so much damage to your overall health and well being. Simply squeeze 1/2 a lemon into water or put it into your water bottle for the day. The lemon will wake up your metabolism and get your digestion moving! (lemon water and hydration blog post here)

2. Move your body; set yourself a goal like ‘3 walks’ or ‘3 gym sessions’ this week. (Just don’t make them too unrealistic or unachievable.) Take the stairs rather than the lift, go for a walk to the nearest coffee shop at morning tea time (which is only 4 meters away so that wont work for me), go for an evening walk with your partner or friend, stretch in front of the tv, do 20 squats whilst waiting for the microwave to beep or brushing your teeth… what ever it is… get that body moving!! (ab work out here)

3. Eat Fats, Proteins and Carbs; This is one of THE BIGGEST food rules that will ensure you don’t get food cravings or sugar swings and will keep you feeling satisfied and full for longer. I consistently eat protein, fat and carbohydrates at EVERY meal or snack and have found this the major reason behind my speedy metabolism and overall weight loss. Some perfect combos include; rice cakes boiled eggs with avocado, rye toast with peanut butter and banana, bliss balls, yoghurt with berries and granola, watermelon with feta, apple with cheese, banana nut smoothie, avocado cacao mousse (recipe here), celery with almond butter, dates with almonds, tuna rice and beans and so on! Carbs are your friends (blog post on Carbs here)

Do these 3 things daily and enjoy your silly season. Remember you can be silly and healthy at the same time!!

NN DAY 25 – GET SUN SMART

Published on November 25, 2014 by Katie morganLeave a comment

With summer only just around the corner (although after the weekends weather it feels like it has already hit) it is so important to be sun smart and take care of our skin, eyes and overall health.

A few Kale and the Kettlebell daily sunsmart rules;

1. Apply sunscreen or a SPF30+ moisturiser everyday to protect your skin from aging, cancer and sun spots. Don’t forget your lips too especially when heading outside.

2. Always wear your shades when heading outdoors to cut the glare and protect your eyes from deteriorating – and also look fabulous.

3. Wear a hat – lucky these bad boys are super in fashion right now. Whether it be a fedora, cap, visor, felt wide brim or straw beach hat, just wear it. Not only will you look stylish but you are protecting your skin, eyes and face against the sun.

4. If you are an outdoor exerciser, opt for before or after work to avoid the peak UV times of 10am – 2pm when the sun is scorching hot and ready to damage your beautiful skin and eyes. You will also feel much better having ticked the box first thing in the morning! Up and At Em!

Photo Cred: @basebodybabes basebodybabes.com

NN DAY 16 – AB WORKOUT

Published on November 16, 2014November 14, 2014 by Katie morgan1 Comment

Too many wines or cheese last night? No worries. The number one rule of a healthy lifestyle IS NO GUILT!!! Guilt only causes stress which inevitably causes weight gain so let it go! An indulgent Saturday night was probably exactly what you needed after a busy week!!

Want to get your body moving?? I am calling this THE ‘AB‘ WORKOUT. Not only is it an ‘abdominal’ workout it is also a created by the amazingly talented West Aussie icon ‘Amanda Bisk’ aka AB. This girl has an out of control gorgeous strong body and is stunning on the inside and out. I got this quick little Ab burner from her super popular instagram page >> @amandabisk but for more workouts and great healthy advice head to her blog for a sunday read HERE!! Thanks Amanda!!!

THE AB WORKOUT

3 ROUNDS

20 x sit ups

20 x side crunches (each side)

20 x knee to elbow plank

20 x alternating toe touches

There is a video of her completing these exercises if you need more information on her instagram page @amandabisk! just scroll through and have a ponder!

NN DAY 13 – STRETCH IT OUT

Published on November 13, 2014 by Katie morgan4 Comments

Ever noticed how babies can grab their feet and lift them up to their mouth or head with ease? Yep that’s right every single one of us has been able to touch our toes at some point in our lives. You may not still be able to swing it up to your ears but that’s because our legs are a lot longer and our flexibility decreases and tightens over time if we don’t stretch.

“Stretching releases dopamine which helps you feel happier and more positive about the world”

One of the most important parts of exercising is warming up and cooling down and of course STRETCHING! I am sure we are all guilty of it – me number one – of neglecting the stretch. I try to do pilates, yoga and body balance at my local gym but this is probably once I week if I am lucky – which lets face it, is not enough mat time. 10-15 minutes a day is all it takes and trust me your body will thank you for it. Especially if you sit at your desk all day – a good old spine stretch could be just the ticket to a perfect nights sleep!

Stretching is also great for;

– relieving PMS pain, emotional imbalance and bloating

– loosening the muscles which relieves fatigue so you can exercise longer

– improving concentration as the blood flows around the body

– lengthening your muscles to prevent tear or injury

– increasing circulation

Here are 10 simple ‘yoga’ stretches/positions to try tonight. Hold each stretch for 45-60 seconds. It will only take 10 minutes of your time – so bung the dinner in the oven and get stretching whilst you wait!

Pelvic tilt

Cat-cow stretches

Downward facing dog pose

Pigeon pose

Lunge hip flexor stretch

Pyramid pose

Mountain pose

Standing forward bend

Seated twist pose

Savasana pose

Try this 10 minute sequence 2-3 times a week and see how you feel. Challenge yourself to get deeper into each stretch and take note of how your flexibility increases over time! Your body is the only place you have to live forever SO TAKE CARE OF IT!!

STRETCH IT OUT

NN DAY 12 – HIIT WORKOUT

Published on November 12, 2014 by Katie morgan1 Comment

Firstly HIIT huh?? HIIT stands for High Intensity Interval Training. If you have heard the buzz surrounding it, you now that it’s a super fast, very effective way to work out. Basically HIIT involves short intense bursts of exercise with less intense moves or complete rest in between.

The reason why so many people are loving HIIT at the moment is because it is crazy efficient as you only need to spend 15-30 minutes in the gym whilst still coming out with the same if not more benefits as the usual 1 hour class.

When you turn up the intensity on your workout you are making your heart work harding as your heart rate sky rockets.

HERE IS A SIMPLE 15 MIN HIIT SESSION TO GET YOUR COVERED IN SWEAT AND FEELING AWESOME (well not during it but after I bet you will)

Now I say simple because the exercises are simple ‘to understand’ however this quick feisty workout is anything but easy. There are 5 exercises. Complete each exercise for a total on 20 seconds followed by 10 seconds of rest before moving on to exercise 2, 3, 4 and 5 etc. Rest for 90 seconds at the end of the first set (once all 5 exercises are complete) and then repeat a total of 3 rounds.

1. Squats (add small jump for the advanced)

2. Push ups

3. Kettlebell Swings (it wouldn’t be a kale and the kettlebell circuit without one. Full kettlebell workout on the blog HERE)

4. Step ups (can use a step or bench/chair 30-50cm high)

5. Plank (now that you know the correct form from Friday’s NN DAY 7 post HERE)

REST 90 seconds!!! Complete 3 rounds in total

Try your absolute hardest for the 20 seconds and earn your 10 second rest. The harder your push the more intense the intervals are and therefore the higher your heart rate will go burning more fat and calories. GOODLUCK!!

Photo source: www.sweatandoranges.com.au

NN DAY 7 – THE PLANK; IT’S HARD CORE

Published on November 7, 2014November 7, 2014 by Katie morgan1 Comment

With summer only JUST around the corner we can’t help but dream of Tash Oakley’s amazing bod and abs! Seriously if you are not familiar with this amazing creature follow her on instagram NOW @tashoakley or just google her. You are bound to feel a huge boost of motivation that’s for sure.
BUT there is no quick fix for a tight and toned stomach. As amazing as it would be, one sit up will not give you a rock hard stomach. Nutrition has a huge impact on the way our stomach looks. If you have tried to get a six pack by doing a silly number of sit ups a day – you are not alone. Although trying to rid yourself of the muffin top by repeatedly doing sit-ups will not get you far, it will give you stronger abs under your muffin top. The truth is that fat loss comes from a whole body workout and a healthy diet, and sit ups are one of the least effective core exercises to choose from.
This is why we prefer the good old much hated plank!! It’s a hate/love relationship but this ab scorching exercise not only targets your lower and upper abs, but your thighs, glutes, shoulders, chest, biceps and back. Overall body work out in the one move? YES PLEASE!!! And the best part about it… you don’t need any equipment and it can be done anywhere. Indoors, outdoors, bedroom floor – you name it, just get planking.

HOW TO PLANK CORRECTLY
Form is the utter most important thing when it comes to exercise and resistance training. Incorrect form can lead to not only injury or strain on the body but also lack of results.
The basic plank is simple; lying on your stomach, position with your elbows bent 90 degrees with both forearms resting on the floor directly under your shoulders, shoulder width apart. Turn on your core by squeezing your stomach muscles and raise your body up onto your toes. Your feet are together with only the toes touching the floor. Your body should form a perfectly straight line from the crown of your head to your heels. Hold this position as long as you can, concentrating on keeping your abdominal and low back muscles tightened to prevent bending at the hips. Draw your belly button in towards your spine and engage your abs. Keep your back straight. Save downward dog for yoga class!! Keep your eyes on the floor roughly 50cms in front of your arms. This will help keep your neck neutral and prevent injuries. YES ugly face pulling is necessary and only means you are working HARD!!

Challenge yourself. If you are new to planking or fitness in general and don’t have a strong core start off with a 30 second time frame. Complete 30 seconds and rest (aka fall to the floor in a heap) and then repeat 2 more times. Do this little set 3 days a week or at the end of your workout and watch those abs slowly appear (obviously not all at once – good things take time)
Record your longest plank hold and store it somewhere you will remember. At the end of “Nutritional November” you can challenge yourself again and see if you are stronger and can hold that little bit longer! Remember form is the most important part about planking so as soon as you feel your hips drop and strain in your lower back – drop to your knees… or fall to the floor and rest!

FUN FACT: The world record for the longest plank is held by Chinese policeman Mao Weidong for a total of 4 hours and 26 minutes!!!! Yep and you thought 60 seconds was tough!!