Workout Wednesday

Jess Utumapu

23 January 2019

Workouts

“GET LIT WITH HIIT” 🔥

This 30-20-10 high intensity interval style running workout is super straight forward and perfect to increase fitness, burn fat and of course my number 1 pre-requisite, it’s FUN 💃🏻

A:
5 min warm up @ relaxed pace

REST 2 MIN

B:
🔥30 sec @ moderate pace
🔥🔥20 sec @ hard pace
🔥🔥🔥10 sec @ sprint
x 6 ROUNDS

REST 2 MIN

REPEAT B 1-2 more times

C:
5 min cool down @ relaxed pace/walk

🔥= Could maintain for a long distance and talking is easy
🔥🔥= Challenging to maintain for 5 min and difficult to talk
🔥🔥🔥= Unable to talk and unable to maintain for more than 30 seconds

Jess ✌🏼

🙌🏼 Seriously this is so true and something that I find people really over look. You can eat salad for days and have Kale coming out of your ears, but if you don’t have a healthy and harmonious relationship with food you are bound for sadness…trust me, Ive been there and done that.
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Yes on a daily basis I eat things like sauerkraut, sprouted buckwheat, nuts and loads of vegetables because I love my body and I feel amazing when I fuel it with delicious nutrient dense foods. I also sometimes eat hot chips and ice cream and have now become 100 times better at being ok with that too and enjoying it…because you know what is healthier than eating a whole bowl of vegetables??? Having a good relationship with food 😉
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Jess 🙏🏼
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#balance #nutrition #healthy #stellarperformance #selflove #fitchicks #fitnesscommunity #fitnessmotivation #fitspo #healthyeating #healthymindset #innerwestmums #innerwestsydney #40daywellnessreboot #annandale #leichhardt #haberfield #selfcare

Do you notice the way you talk to yourself about the things you do, the way you feel, the way you look...⁠
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Would you ever talk to your best friend or even your child like that?⁠.
Take a moment to think of someone you love dearly....⁠
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Imagine sitting across from them right now and how it makes you feel to be in their presence.
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Notice the way you look at them, with kindness, love and forgiveness.
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Notice how it warms your soul and how present you feel.
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Now imagine that that person sitting across from yourself is you.⁠ Send those same loving, warm feelings to yourself.⁠
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For most of us, loving ourselves is a completely unfamiliar concept.

We spend a great deal of time at war with ourselves. We are our cruelest critic and our harshest audience. We might say that our faults are created due to how we were raised/how our parents treated us and yes maybe this is true for some of us but for many of us, the way we treat ourselves and how we talk to ourselves day in day out, year after year is far more malicious and detrimental.⁠
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Today, notice the way you speak to yourself about the things you do, the way you feel and the way you look. .
Is it time to start showing yourself love, kindness and forgiveness.⁠
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Its true, Rome wasn't built in a day but lots of little small changes CAN make a difference so if you would like a little help to do exactly this, our 40 Day Wellness Reboot might be just what you are after.
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We are offering you the opportunity to focus not only on nutrition and daily movement but also the relationship you have with yourself.⁠
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Read more and register through the link in our bio.

Thanks for reading Beauties. Even if you are not able to join us on the Reboot that’s totally ok - I just hope that this message stirs something in you and you begin to notice when you are at war with yourself and how you could treat yourself like you would someone you love 💕🙌🏼
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Jess 🙏🏼
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#stellarperformance #40daywellnessreboot #selflove #selfcare #womensfitness #womenshealth #innerwestmums #healthy #mindset #innerwestsydney #haberfield #annandale #rozelle #glebe #leichhardt #groupfitness #outdoorfitness

Here is a cheeky peek at one of the recipes in the Stellar 6 Week Recipe Ebook that you receive if you register for our Wellness Reboot 💕🏃🏻‍♀️🌱
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If you like the look of this, you will LOVE the other 40 recipes!

In the meantime, here is the recipe for this meal of goodness...
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“Black Bean Nachos"⁠
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Ingredients:

2 Shallots, finely chopped
1 clove garlic, smashed
1 red capsicum, diced
1 tsp ground cumin powder
1/2 tsp smoked paprika
1 bunch coriander
250grams Black Beans
750 chopped tomatoes
S & P
Fresh Chilli (optional)
1 – 2 avocados
2 limes
Serve with Greek or Coconut Yoghurt⁠
Organic tortilla chips or baked sweet potato chips⁠

Method:

1. Saute Shallots & garlic in 1 tbsp olive oil for a min over a medium heat.
2. Add capsicum, cumin powder and smoked paprika, cook for 1min.
3. Add 1/4 cup of water and tomatoes and mix through.
4. Reduce the heat and simmer gently for 10 minutes or until tomatoes have collapsed and starting to form a rich fragrant sauce.
5. Remove kernels from the corn with a knife and add to simmering tomatoes along with the black beans.
6. Season with salt and pepper and a pinch of chilli if you want a little heat. You can add a small splash of water if needed to keep the beans moist.
7. Fold through coriander. Serve with avocado wedges, limes and yoghurt.

Keen Beans for more recipes just like this one?⁠
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Why not register for our 40 Day Wellness Reboot that kicks off on Monday!⁠ Read more about whats included through the link in our bio.

Any questions, just shout out!⁠
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Jess ✌🏼
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#stellarperformance #fuelfriday #innerwestmums #innerwestsydney #40daywellnessreboot #nutrition #wellness #healthyrecipes #plantbasedrecipes #movement #selflove #haberfield #annandale #leichhardt #glebe #rozelle #outdoorfitness #groupfitness #mumsandbubs #fitnesscommunity #workout #fitmums #fitnessmotivation⁠
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💁🏼‍♀️ FACT!
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Did you know that exercise not only improves your physical health but also your mental health! 💆‍♀️
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If you are ever feeling low or in a bad mood you can't seem to shake, try doing a bit of exercise, I promise it will make you feel better! 🤸‍♀️
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Exercise relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of feel good endorphins. Anything that gets you moving can help improve your mood and energy levels
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Other benefits from daily movement include - .
- Sharper memory
- Better sleep
- Increased energy
- Higher self esteem
- Stronger resiliance
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Have you moved your body this morning? .
If you find it hard to get motivated, organise to meet a friend for a walk or workout at the gym!
Better still look at small group exercise classes with trainers who will keep you accountable such as @stellar_performance 😜
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Contact us for a free trial today 💪
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Dani
Xx

Are you ready to create the BEST version of you? 😍 🤩
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Experience a transformation in mind and body, break unhealthy daily habits and feel happy in all areas of your life! 🧘🏻‍♀️ 🤸‍♀️ 🍏
Join our 40 day wellness reboot challenge commencing Monday 14th October 🙏
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Complete a minimum of 20 mini challenges around nutrition, movement and well-being set by Stellar performance and go in the draw to win a $250 voucher for an amazing dining experience @catalinarosebay😋
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Tag a bestie you would like to take along to this iconic restaurant. You can do the challenge together! The more entries you have, the more chance of winning 🍤🥂 🙌
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Hurry spots are limited!
Register through the link in our bio 🤗
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We are ready! Are you? 💪
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Dani & Jess
xx

Who loves prawns?? 🙋🏼‍♀️🍤
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Check out this summer favourite of mine 😘
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Chilli, garlic prawns 🦐 .
🔺2 tablespoons olive oil
🔺80g butter
🔺4 garlic cloves, thinly sliced lengthways
🔺2 long fresh red chillies, finely chopped
🔺1kg peeled green prawns, with tails intact
🔺2 tablespoons fresh lemon juice
🔺3 teaspoons grated lemon rind
🔺1/4 cup chopped fresh coriander
🔺Rocket leaves, to serve
🔺Crusty bread, sliced, brushed with oil, chargrilled, to serve
🔺Salt, to season
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METHOD

Step 1
Heat the oil and butter in a large frying pan over medium-high heat. Add the garlic and chilli and cook, stirring, for 1 minute or until aromatic. Add the prawns and season with salt and pepper. Cook, stirring, for 3-4 minutes or until the prawns are just cooked through.
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Step 2
Add the lemon juice, lemon rind and coriander to the prawn mixture and toss to combine. Divide the prawns among serving plates and serve with rocket and bread.
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Enjoy
Dani
Xx

Recipe credit @taste_team

🌏 Climate change is not a catch phrase everyone...it’s REAL AF!

It’s not too late though and the list of what we can do to help is endless so there is NO EXCUSE to sit back and not do anything.

In my experience rather than looking at EVERYTHING you can do, it’s best to pick just one action at a time to focus on. When you feel like its part of your daily life, add in another one. In a few months time you will realise you are actually doing many little things that make a BIG difference 🙌🏼
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I’ve made a list of just 5 things that you may not (or may) already be doing to help fight climate change and reduce your waste footprint.
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🙅🏻‍♀️ REFUSE things you didn’t ask for…refuse that free bottle of water at the meeting, the conference, on the plane, at dinner and take your own reusable water bottle with you everywhere. Say no to freebies and samples. Say no to the plastic cutlery…I have my own reusable set in my handbag for whenever I need it.
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⬇️ REDUCE the amount of waste by thinking before you purchase items. How will it impact our planet when you no longer want it or you no longer have a use for it eg food packaging, clothing, a new tv, toys. The manufacturing and distribution of new clothes alone has a devastating impact on the environment…all just for us to have the latest this or that. Why not try shopping second hand?
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🛢 REUSE items that you already have so they don’t just get added to landfill. We try to do most of our shopping at the markets because we know most items aren’t packaged there. If we do buy something packaged at the market or supermarket we firstly refuse packaging if possible (eg at the supermarket deli) and use out own jars, containers that we have saved from grocery items that we have purchased before. We try to find another use for items that we have finished with eg the other day I used a glass tumbler from a candle that had finished as our new toothbrush holder.
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♻️ RECYCLE items that you can no reuse. Make sure everything is placed into the correct bins, if you are not sure, talk to your council.
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🌱 ROT your food waste in a compost or worm farm.

Cont in comments....

Are you over doing fitness challenges that solely focus on improving the way you look?

What if there was such a program that incorporated mental health and wellbeing as well as the physical benefits of healthy nutrition and daily movement?

The wait is over!

The Stellar performance “40 Day Wellness Reboot” is exactly what you are looking for!

Get a glimpse of what your life might look and feel like when you focus on self-love, care and respect.

How does it change not only the way you look, but also how you feel about yourself?

How does feeling good about yourself reflect across the rest of your life with work and relationships?

YES?

Click below to learn more or register www.stellarperformance.com.au/40-day-reboot

Dani, Jess & the Stellar Team ✌🏼
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#stellarperformance #40daywellnessreboot #innerwestmums #innerwestsydney #selflove #nutrition #movement #outdoorfitness #groupfitness #womensfitness #fitnesscommunity #stellarperformance #fitchicks #fitmums #healthy #leichhardt #haberfield #glebe #annandale #rozelle

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