But what about breakfast? – by Georgie Hallet

EXTRA OATY PORRIDGE

Ingredients 50g Rolled porridge oats


1 tsp oatmeal


150ml milk


25g sultanas, chopped dates or dried chopped figs

2tsp honey Preparation 2-­­3 mins

Method.

1) Place oats, oatmeal and milk into microwavable bowl and mix well. Microwave for 4 mins stirring halfway through

2) Place into a serving bowl topping the remainder ingredients and serve

ALL-­­IN-­­ONE OATS

Ingredients

8 tbls Oats


1tbls chopped Dried Apricots

1tbls sultanas


1tbls finely chopped walnuts

1/2 apple, grated


4 raspberries


4 blueberries


4 grapes


1/2 kiwi fruit sliced


1 tbls low fat yoghurt

Serve 4 Method.

1) Put oats, dried apricots, sultanas and nuts in an air tight container. Shake well and prepare night before serving.

2) Add yoghurt and remaining ingredients and serve.

BREAKFAST BARS

Ingredients

200g stoneground whole meal flour

75g light muscovado sugar


2tsp baking powder


1tsp ground cinnamon

1tsp mixed spices


1/2tsp sea salt
150g rolled oats


160g dried apricots, finely chopped

70g sunflower seeds

175ml unsweetened apple sauce

100ml unsweetened apple juice

3 eggs


2 tsp veg oil

Shallow cake tin Makes 16 bars

Method.
1) Put flour, sugar, baking powder, spices and salt into a large bowl and mix well.


2) Stir oats, apricots and sunflower seeds. In a separate bowl mix apple sauce, apple juice, eggs and oil. Add this to the flour mixture and stir well.


3) Pour into a lined baking tin and press down with the back of a spoon.


4) Preheat oven 200 degrees for 15-­­20 mins


5) Remove from oven and let cool. Cut into 16 bars and store in an airtight container for 3 days.

One of the leading causes of obesity in 60% of Australian adults is that they take nutrition advice from face book, gossip magazines and TV shows that are simply inaccurate and often cause more harm then good.

This article aims to you years of hard work and heartache by crushing 3 of the biggest Diet Myths I see every day.

Myth 1: Eating fat makes you fat Subcutaneous fat is the soft pudgy stuff that is stored under our skin that we all dislike and wish to get rid of, therefore it would seem logical that eating fat in our diets would give us more of this stored fat. This however, is far from the truth, and it depends entirely on the context. For example, diets that are high in fat as well as carbohydrates have been shown to increase stored body fat, but this isn’t entirely the fault of the fat. A diet that is high in fat but low in carbs has been demonstrated as the most effective means of achieving weight loss when compared to simply low-fat diets, even when total calories are restricted.

Myth 2: High protein diets increase strain on the kidneys Although it is true that people with pre-existing kidney disease should cut back on protein, this is absolutely not true for the general healthy population. Latest research shows no detrimental effect on health from high protein diets; in fact, a higher protein intake has been shown to lower blood pressure and helps fight type 2 diabetes that are coincidentally two of the main risk factors for kidney failure. Higher protein diets have also been attributed to reducing appetite and thus supporting weight loss.

Myth 3: All calories are created equal This popular Myth suggests that the body treats all calories consumed equally; regardless of weather they come from carbs, protein or fat, which is 100% false. The different macronutrients that make up foods each go through different metabolic pathways and have varying effects on the body’s ability to burn fat for energy, the production of hormones and the regulation of appetite. For example, several studies have shown that a diet that is high in protein when compared to a lower protein and higher carbohydrate diet shows an increased metabolic rate by up to 100 calories per day and can significantly reduce appetite. It is therefore more important to track your macronutrients rather than your total calories consumed if you wish to be successful in achieving your desired health and fitness goals.

PT Fitness has partnered up with Seminyak Escapes to Take 12 of our Members on an Unforgettable Week of Fitness, Adventure, Recreation and Fun to the Amazing Bali.

Seminyak Escapes is a 7-day Fitness Retreat packed with Fitness, Workshopsand Activities with New Faces and Friends. 

On a Seminyak Escapes Retreat, we will take you on an unforgettable journey made up of your daily dose of F45 at F45 Seminyak or the New F45 Canngu, Group Outdoor Walks, Beach Assault Courses and Breath-Taking Trips to some of Bali’s Most Picturesque Locations. One day you might find yourself amongst the Hidden Waterfalls in the Jungle and the next you will find yourself on a Sunrise Trek up Mount Bator. 

All of our experiences are perfectly balanced with Personal Development Workshops, Restorative Yoga, and Massages with our In-House Therapists. The week is fulfilled by our In-House Chefs who have Curated a Menu of Delicious and Nutritionally Balanced Meals.

From the moment you land in Bali, we will take care of your every need.

Call us or Message us on 0409 445 034 to express your interest and be one of the 12 Lucky People to claim a spot on this Fitness Experience of a Lifetime.

Gym Owners work with many people who have cycles of falling in and out of love with exercise. Enjoyment is closely linked to competency, so the times of enjoying exercise usually correlate with the times when you have had your best results. One of the best ways to make exercise fun is to join a sporting team or group activity with a regular exercise schedule and include a social aspect like coffee afterwards.

The team bonding and social benefits you get from being part of a team along with the weekly training schedule and match days make sporting teams a lot of fun.

Here are 3 other fantastic opportunities available to older people living on the Border who are keen to get back into a fun team sport.

- Dragon Boating. A fun and accessible sport for people of all ages and level of fitness. If you are a team player and enjoy being on the water we urge you to give it a go. Here are some ways Dragon Boating is described as - Great for fitness and upper body strength - Awesome social network - Adrenalin pumping - The best way to finish a day in the office - A great way to start the day - How can you beat watching the sunset from the water every week in summer - Most clubs are continuously seeking new members of all fitness levels so get in touch and find out about your local training times.

- Lawn Bowls. A game once considered for just the oldies is now very popular among all generations. It’s a low impact activity, often quite competitive and enjoyed most year round. It’s also easy to join a team and get active outdoors with multiple venues to play and teams to join. Benefits, include • Improved fitness and mobility • Improved coordination and skill development • Increased confidence and self-esteem • Enhanced mental wellbeing • Community connectedness and support.

- Group Cycling. If you enjoy cycling it can be fun to organise a small group of friends or family and make a weekly routine to ride out through the beautiful national Park to West Head. If you are not confident on the road but love the bike, consider joining a local group ‘spin class’ and pedal your heart out to upbeat music. 

- Group Fitness Classes. Group Fitness is the perfect way to continue to move as many muscles as possible as you start to slow down. It is low impact and you can always go at your own pace. Other benefits include social interaction, the accountability from training partners and a focused progression towards small goals to keep your body as strong and healthy as possible.

PT Fitness in Wodonga pride ourselves on providing an opportunity for older citizens to continue their health and fitness training routines without feeling pressured to keep up with anyone else in a class. We have an engaged community who enjoy helping each other reach common goals.

Call us or message us on 0409 445 034 to discuss how we can help you.