For during the holiday season,
There’s always an occasion or reason-
To eat, drink and have plenty of fun
And we aren’t saying this shouldn’t be done!

We’d like to give you some tips,
That will help your waist and those hips.
Let’s start with a chat about wine,
Check this out if you have the time.

It shows all types of wine in order,
Just like a calorie recorder.
But if cocktails are really your thing,
Try this low cal Singapore Sling.

Or these sites one, two, three,
Have options for you and me.
What about food you say?
Let’s start with a canape.

These snacks are easy to make,
One even includes steak!
And why not add a healthy punch,
To your annual Christmas lunch.

These recipes are seriously yum,
Part of your repertoire they’ll soon become.
It also wouldn’t hurt to try,
A healthy (but tasty!) festive pie.

If you’re looking to stay fit and trim,
Call Cath from your favourite gym!
She can give you plenty of ways,
To stay healthy during these holidays.

Finally, don’t forget the reason,
To enjoy this festive season.
Wishing you all the best and good cheer,
And we’ll see you in the new year!

From your Live Right PT Team.

Do you still have a list of presents to buy but don’t know how you’ll manage to fit the shopping time in (or simply can’t face those last minute crowds)?

Well Christmas has come early, because we have put together a fantastic list of online shops offering the perfect presents pronto so you can hit the ground running (pardon the PT Pun) and get what you need in time for the big day.

From active-wear to shoes and accessories, the Iconic is offering same day deliveries until Christmas Eve- that’s a huge win!

For the adventurer, why not try an active experience from Adrenaline?

David Jones is offering a smorgasbord of on-the-go gifts for outdoor enthusiasts, and best of all- you can get it delivered this week.

You can’t go wrong with an active inspired e-gift! Check out Redballoon , Athleta, Rebel Sport, or Escape Hunt.

If you know exactly what you want, why not use stores such as Target, Kmart and Big W, who offer a Click and Collect option?

Or, if you have a loved one looking to start their fitness journey in 2019, why not support local with a Live Right PT gift card?
Contact us for more details!

Cath x

Did you know, that Cardiovascular disease (CVD) kills one Australian every 12 minutes and is one of the major causes of death in Australia?

And that last year, cardiovascular disease claimed the lives of 43,477 Australians (nearly 30% of all deaths) – and that these deaths are largely preventable?

Close to three quarters (73%), of Australians aged 30 to 65 years reported having been told by their doctor they have at least one risk factor for heart disease. That’s a very high percentage. The Heart Foundation has a fantastic range of easily digestible information sheets on all things heart related- from risk factors to warning signs and preventative measures.

You can find this information here.

So, don’t miss a beat, read up on all matters of the heart today.

Post by Kara Lucas
Photo by Jamie Street on Unsplash

With school holidays upon us, you might be looking to shake up your playground repertoire.
North or South ? Or if fenced is a must ?

If you’re looking for a pram friendly park trail, try the Roma St Parkland or close to our heart, the Wynnum/Manly Foreshore.  Take your family park visit to the next level at Mt Coot-tha’s Botanical Gardens by following the ‘Hide ‘n’ Seek Trail’.  Collect a map at the start of your adventure or download it here.

Your furry family members will appreciate sniffing out this list of every dog-friendly park in Brisbane- and if your pooch loves the water, Tuckeroo Park is next to a leash free beach as well.

Want to explore a new ‘burb? The Brisbane Parks website has suburb specific park lists which outline every single facility each park offers!

Finally, if you’re like us and need the smell and view of the water, here is a list of all the waterside parks Brisbane has to offer… of course our unbiased personal favourite is the Manly foreshore! Which is why we run our outdoor training classes there on a Tuesday and Friday morning at 8.30am.

If you’d like more information on these classes feel free to contact Catherine, at catherine@liverightpt.com.au.

You don’t have to spend a fortune either.
Check out these three fantastic fitness accessories (and how to use them) all for under $10!

Kettlebell Squat Upright Row

This fantastic exercise works the glutes, legs and shoulders.
COST: $ 6.00 (4Kg Kettlebell)

HOW TO:

1. Stand tall, feet shoulder-width apart, holding a kettlebell by the handle in front of your thighs.
2. Assume a squat position.
3. As your legs extend from this squat position, lift the handle of the kettlebell up to your collarbone.
4. Slowly lower the kettlebell back down into the starting position and smoothly repeat.

Dumbbell Forward Lunge Bicep Curl

If you want to work your quads, hamstrings, glutes and biceps, then this exercise is for you!
COST: $ 8.00 ( 2Kg Dumbbells )

HOW TO:

1. Stand tall, feet hip distance apart, arms straight with hands by your side, gripping dumbbells. Take a large step forward with one foot and lower your body toward the floor.  (At the bottom of the lunge both legs are bent at a 90-degree angle)
2. Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
3. Repeat on the other side.

Medicine Ball Russian Twist

This exercise is a perfect way to work those abs.
COST: $ 7.50 ( 3Kg Medicine Ball )

HOW TO:

1. Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches.
2. Twist the ball to your left hip bone, keeping body centred.
3. Twist the ball to your right hip bone, keeping body centred.
4. This is one repetition. Continue to twist back and forth for desired number of repetitions or length of time.

As always, before starting any new exercise activity consult your health and fitness professional.

Ingredients

¾ cup raw cacao

1 tb instant coffee                      (or espresso)

½ cup raw coconut sugar        (or alternative sweetener such as honey, xylitol, etc)

180g butter

5 large free-range eggs

2 tsp vanilla extract

¾ cup quinoa flour                  (I like to use almond meal, or you can use self-raising flour)

2 tsp baking powder

1 cup raspberries

2 zucchinis finely grated, with all liquid squeezed out

1 cup dark chocolate chips

Pinch of salt

Method

1. Preheat oven to 180°C, grease and line a 24cm square baking tin.
2. Whisk together butter, eggs, vanilla for a few minutes then add cacao, sugar and coffee.
3. In a bowl put together the flour, baking powder and salt.
4. Add flour mixture to cacao mixture and gently stir.
5. Into mixture, fold in raspberries, chocolate chips and zucchinis.
6. Pour into pan and give it a nice tap on your bench before placing into oven for around 20 minutes (depending on your oven).
7. Tip: It’s ok for brownies to feel a little soft in the centre.
   They will continue to cook and set once cooled.

DISCLAIMER:

I had every intention of taking a photo of these brownies once they cooled… however some little hands beat me to it!

By ‘street smart’ we mean- to help you stay fit and strong,
Throughout your holiday break, which for many is summer long. 
And let’s face it, we will all splurge on a goodie or two,
Cuz it’s been a big year and after all it’s a holiday for you!

To all those lucky ones out there who are heading away,
And looking for some fitness ideas to try on a holiday-
Because whether it’s travelling abroad, or at a local destination,
You can still include exercise, regardless of your location.

Now let’s talk about food, it’s a big one we know-
And usually the reason come February, extra weight is on show.
December is a minefield full of cakes and baked goods,
Overeating on leftovers and tucking into plum puds.

But first, please know that it’s ok to enjoy this time,
There’s nothing wrong with festive treats and a nice glass of wine.
Moderation is our mantra, and there are always ways,
To mix up your food repertoire on these jolly days.

Why not try your hand at baking a Christmas cake?
This one’s a winner, it’s low carb and easy to make.
You won’t believe these truffles are in fact quite healthy,
You don’t even have to stop after eating two or three.

For healthy protein, seafood is the one you can’t go past,
Nutrient rich, fills you up, and cooking times are fast.
Here is a great selection for you to look through,
Prawn skewers, crab fritters and creole fish– just to name a few.

For healthy mocktails or cocktails, whatever you favour,
We’ve found some options here– low cal but full of flavour.
And a scoop for those sweet tooths with fizzy drink cravings…
Soda streams are on sale- you’re welcome for the savings!

That’s almost all there is to say, with one final curtain call,
There’s just one more thought which I’d like to share with you all.
This year’s been amazing- and to my clients old and new,
I just wanted to say I’ve had such fun working with you.

Enjoy your well-deserved break and can’t wait for the stories I’ll hear,
When we jump back into our fitness goals, in the new year.

Catherine

We all know it can be pretty uninspiring to come up with different, healthy meals to cook when you are on a budget. So, we have put together a list of a few favourites to try next time you are reaching for that can of baked beans…

Ready, set, cook!

Healthy dinner recipes for under $3, come again?! And these meals are all under 300cals per serve. With a site called BudgetBytes.com, you know there will be some pretty big savings in these healthy meals.

Fussy eaters? This mum has a few yummy (and cheap) dinner tricks up her sleeve!

Vegetarian? We’ve found a gorgeous collection of recipes to try!

And finally, our friends at BBC Good Food have compiled this tasty list!

We hope this helps!

Catherine

While modern technology offers plenty of benefits to our kids, one thing it can’t facilitate is active play! If you are looking for outdoor activity ideas to take part in with your little ones, we’ve got our top tips below.

Need to spend some time in the yard? How about planting a veggie patch with your kids

Explore some more!

Visit a national park and go for a bush walk.

There are some great tracks close to Brisbane or you could plan a day at Mt Tamborine or O’Reilly’s where kids can spot wildlife and feed the native birds.

Pack some outdoor sport essentials such as a cricket bat, ball or Frisbee; and head to the beach! Or venture closer to home and check out one of the many beautiful parks around our city. You can find an extensive list of Brisbane parks here.

What about doing an activity challenge together, such as training for a fun run or charity walk?

Go on a family bike ride, and if you don’t have bikes of your own there are plenty of Citycycle stations around Brisbane. There are some great cycle paths suitable for all ages around Brisbane.

Look for outings that involve walking – such as zoo or museum days.

Visit your local council swimming pool.

Or, why not take part in some fun personal training classes together?
Contact Catherine for information on individually designed family personal training sessions.

Whether you are ready or not, Summer is just around the corner and now is the perfect time to get your fitness back on track.

If you are coming out of ‘Winter Hibernation’ and looking for fast, quick results, I have the solution for you…

LIVE RIGHT’S SPRING SHAPE UP PROGRAM

Sign up for our intensive fitness program designed to get you ‘Summer Body Ready’ in only 8 WEEKS!

This 8 week program is customised to suit your personal goals and includes 2 x 45 min personal training sessions per week as well as unlimited access to group training sessions.

So commit to get fit and check out our website for further details and pricing info!