four minute finisher

Home Workouts Guide – Four Minute Finisher

Here’s a quick workout you can try at home or as a finisher to your strength session. All it takes is four minutes so make sure that you bring the intensity. 20 Seconds Work : 10 Seconds Rest – 8 Rounds As Below Burpees Push Ups Reverse Lunges Climbers Burpees Push Ups Reverse Lunges Climbers Count…

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paleo choc banana muffins

Paleo Choc Banana Muffins

What could possible be better than Paleo Banana Bread? How about Paleo Banana Chocolate Muffins? These were amazing. Simple recipe, easy to cook and they taste great! Ingredients: 3-4 bananas 2 Tablespoons coconut oil 1/3 cup coconut sugar 1 egg 1 teaspoon vanilla extract 1 cup almond meal 1/4 cup coconut flour 1/3 cup cacao…

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Nine Health And Fitness Facebook Pages To Follow

Facebook can be a very large waste of time or it can be a wealth of knowledge and inspiration. Here’s nine pages to follow so that you’re getting the latest and best information in health and fitness. Citywide Fitness – I might be a bit biased here but it’s our page and we post some…

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Paleo Banana Bread

There are a lot of banana bread recipes out there but I’ve found a lot of them to be too heavy. This one is nice and light without overdoing the flour alternatives. Ingredients 4 bananas 4 eggs 4 Tbsp butter 1 tsp vanilla extract 1/2 cup almonds (grind these to make the almond meal) 1/2 cup…

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Raw Paleo Brownie Bites

These raw treats are just what you need to get that sweet hit without unwrapping another easter egg! Ingredients 1.5 cups walnuts 1 cup pitted dates 1 tsp vanilla extract 1/3 cup cacao 1 pinch of salt Optional desiccated coconut Chuck the walnuts in your food processor and grind them until they’re fine. Add the…

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Paleo Curried Sausages with Cauliflower Rice

This simple recipe for paleo curried sausages has very quickly become a favourite in our household. Previously we made this using flour, butter and milk which tasted nice but is really gluggy and sat heavy in our stomachs. Instead of using those ingredients this recipe uses cauliflower rice and coconut milk to form the curry sauce. Give it…

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paleo brownie (1)

Paleo Chocolate Brownies

Check out these brownies I made yesterday. Ingredients 1 medium sweet potato (white flesh/purple skin) – 2-3 cups when grated 2 whole eggs ½ cup melted coconut oil ⅓ cup honey (I have also used 1/3 cup Coconut Sugar) 2 teaspoons vanilla extract ½ cup raw cacao powder, sifted 1 teaspoon baking powder 1 teaspoon…

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How To Master Your Habits And Achieve Your Goals

‘We are what we repeatedly do. Excellence, then, is not an act, but a habit.’ Read the quote above again and give it a moment to let it sink in. We are all a product of our habits – both good and bad. Your view of yourself, how you perceive others see you, your relationship…

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Consistency – The Weight Loss Wonder Drug

‘Get obsessed with the consistency in the actions that feed the goal. Getting obsessed with the goal won’t work and neither does having moderate goals. It’s like thinking about laying down the perfect brick after perfect brick rather than going nuts over when you’ll see the building emerge.’ – Amir Siddiqui, Owner of Symmetry Gym,…

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How To Lose Your Post Christmas Bloat

We talk a lot about managing the 51 weeks between New Years and Christmas instead of trying to micro manage the one week between Christmas and New Years. Over the last week or so there’s been a lot of opportunities to eat, drink and be merry. It is a time of year that we celebrate…

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