Turkey steak with ginger sauce and sweet potato mash

ingredients

serves 4 prep 15 mins cooking 30 mins

750g sweet potato, peeled and coarsely chopped

Olive oil spray

1 tsp ground cumin

4 turkey breast steaks

3cm-piece fresh ginger, peeled, cut into matchsticks

2 tsp finely grated lemon rind

1/2 cup chicken stock

2 tbs fresh lemon juice

11/2  tbs honey

1 tsp cornflour

Broccolini florets, steamed, to serve

Steps

Place sweet potato in a saucepan of cold water and bring to the boil over high heat. Reduce heat to medium and cook for 15 minutes or until tender. Drain. Reheat pan and spray with oil. Add cumin and cook, stirring, for 30 seconds or until aromatic. Add sweet potato. Use a fork to mash.

Meanwhile, heat a non-stick frying pan over medium-high heat. Spray with oil and cook turkey for 2-3 minutes each side or until cooked through. Transfer to a plate.

To make the sauce, reduce heat to medium. Spray pan with oil. Add ginger and lemon rind and cook, stirring, for 1 minute or until aromatic. Add stock, lemon juice and honey. In a bowl, combine cornflour with 1 tbs of water. Stir into stock mixture. Bring to the boil and simmer, stirring, for 3 minutes or until it reduces slightly. Add turkey and cook for 1 minute or until heated through.

To serve, divide mash, broccolini and turkey among plates and top with sauce.

*Source http://www.bodyandsoul.com.au/nutrition/healthy+recipes/turkey+steak+with+ginger+sauce+and+sweet+potato+mash,30719

Diet Myths BUSTED

Skipping meals will not help you lose weight.

Your body needs regular meals to function properly and keep your blood sugar constant.

When you go without food for too long your metabolism slows as your body becomes more efficient at dealing with less food.

Click here to download this article

Quick guide on how to read food labels

BY: NIKI WATTERS (PERSONAL TRAINER / FLA)

Food labels or more specifically the Nutrition Information Panel (NIP) is the perfect place to start when choosing the ‘right’ foods for you and your family.

When interpreted correctly it enables you to make a more informed choice between several seemingly equivalent products”

Click here to download this article

Body Part Isolation vs. Complex Movements in Strength Training

Most people want to isolate a certain muscle to the exclusion of other muscles.

This is a very popular style of weight training; however it shows that people are missing the big picture regarding the benefits of strength training.

Read on to find out about the battle between isolation training vs complex movements.

Click here to download this article.

Top 9 Super Food must haves in your weekly diet

What do blueberries, green tea, sardines, beans, nuts, kale, eggs, coconut oil and avocados have in common?

Well firstly if you haven’t heard of any of them you most probably haven’t been eating them. But they are all foods which are ‘MUST HAVES’ in your weekly diet.

If you’re asking WHY, Michael Skliar has explored each of their benefits.

Click here to download this article.

Get Active with Group Exercise

What is it about Group Exercise that’s so addictive?  

The music, the atmosphere, exercising with a friend or being inspired by an instructor or fellow class mate.

Whatever the reason, there’s no denying that group exercise plays a huge role in many of our lives and

its our goal at Norths Fitness, to continuously deliver a great group exercise experience to all our members.

 

New Addition

We love, that you love Body Attack!  This new addition to the timetable is a 45 minute sports inspired cardio based workout.

It combines athletic aerobic movements with strength and stabilisation exercises.

If you haven’t yet given it a try, then check it out Tuesday nights 6.15pm with Cheyenne and Wednesday mornings 6.15am with Bel!

 

Bring it back

You asked and we listened!  Group Groove is returning in 2014!

We are thrilled to be bringing back this popular class to the GX timetable.  So get ready to put your dancing shoes on….

Group Groove will launch in Jan 2014.  Stay tuned for more information and official launch date to come soon!

 

Pink Super Saturday 

We were totally overwhelmed by the response we had to Pink Super Saturday on Oct 12th.

It was a day filled with fun, friends and fitness, and most importantly, thanks to your generosity,

together we raised over $1,500 for the Cancer Council Pink Ribbon Day!

On behalf of all the team at Norths Fitness, Thank You.

The Kettlebell

Within every gym where bound to come across the latest equipment that is promising to give the best results within the shortest amount of time. Whether it’s the Ab king pro, Functional training and the Bosu ball, you name it I’m sure you have tried it.

This time last year the latest craze is something that is not quite new though, but seems to be making headlines again within fitness magazines and throughout gyms.

Introducing the kettlebell

Kettles were originally used centuries ago in Russia exclusively for the military and Olympic athletes who primarily were looking to vary their training form their normal scheduled structure.  They have now progressed to having found a place in the mainstream fitness world, where kettlebell training is accessible and practical for all. From fitness experts looking for a new way to work out, to the less active individual looking to discover fitness for the first time, we all can benefit from the popular kettlebell.

What benefits do kettlebell workouts have that regular weights do not have?

While traditional weight dumbbells and barbell movements are primarily about low rep scheme and increasing the weights over time for a greater strength output. Kettle bell exclusive exercises are designed for a high intensity aerobic workout, with faster repetitions performed over a minute’s duration to improve aerobic endurance along with explosive muscle activation.

If you want to train with Kettlebells and learn more about them, you should take advantage of our Personal Training special called our ‘Tri-Pack’ (3 x 1hr sessions for $165).

The Wonders of Cocoa Consumption

The gym is quite possibly one of the last places where you would expect to see the advocacy of cocoa consumption. Yet quite the contrary, there is a growing amount of evidence that links habitual cocoa intake with the reduction of risk factors associated with cardiovascular disease. Cocoa beans, sourced as seeds from the Theobroma cacoa tree form the primary ingredient of chocolate and are wonderfully abundant source of antioxidants termed polyphenols (Rimback et al., 2009). In a recent review, Desch and colleagues (2010) noted the positive health effects of cocoa amongst a population of Kuna Indians, natives to a region just off the Panama coast. It was found that due to their access to cocoa-rich foods, hypertension and chronically elevated blood pressure was scarce.

The Cocoa polyphenols have been linked to positive cardiovascular effects, with anti-carcinogenic, anti-inflammatory, and anti-atherogenic benefits. The antioxidants in cocoa improve endothelial function by enhancing the movement of blood through our arteries, cleansing the arteries of unwanted cholesterol and fatty plaque, ultimately lowering blood pressure.

Improved insulin sensitivity is also associated with cocoa intake, which is important for storing blood glucose and using it as a fuel. Obesity is characterised by hyperglycemia – chronically elevated blood sugar and impaired insulin release which is the pre-cursor to type II diabetes. Obesity and diabetes can be managed with appropriate lifestyle changes such as regular exercise, consumption of low-GI foods, and specifically a diet rich in insulin-sensitizing anti-oxidants like those naturally occurring in Cocoa.


Health Benefits of Cocoa:

  • Reduced risk of heart disease and stroke
  • Lowered cholesterol and blood pressure
  • Improved circulation
  • Reduced stress levels, anxiety and depression (according to Chocolate.org)
  • Improved insulin sensitivity
  • Reduced risk of Colon Cancer


Healthy ways to add Cocoa to your diet:

  • Cocoa-rich drinking chocolate – low GI, low saturated fat content
  • Dark chocolate – the darker the better
  • Unsweetened Cocoa Powder – can be used in baking or added to smoothies
  • Cocoa nibs – can be eaten as a snack or added in cooking

 

References:

Active Living for Seniors

Seniors can gain life-changing benefits with the right exercise regime.

To get the most out of exercise, it is important to get the right advice to begin with.

norths FITNESS run training programs that are age-appropriate where seniors can learn how to train for optimum results. Among the multitude of benefits of staying active is longevity, the reduction of arthritis pain, countering age-related muscle loss, prevention, improvement or delaying of diabetes, heart conditions and even depression.

Some key areas that seniors need to incorporate into a well-rounded routine include:

  • Cardiovascular Training (walking, swimming, or bike riding) – benefits include improved general fitness, endurance, circulation, a stronger heart & diabetes prevention.
  • Strength Training (weights) – benefits include maintaining strong muscles and bone health for daily activities and independent living.
  • Flexibility Training (yoga, stretch classes) – benefits include improving flexibility.
  • Balance Training – benefits include reduced likelihood of falls which are the common cause of broken bones.

 

Sounding overwhelming?   Aqua classes are always a great place to start.  The water buoyancy helps to protect injured knees, ankles and hips.  It can also reduce pain, increase flexibility, reduce blood pressure, reduce stress and any risk of injury.

Water not your thing?  What about a Yoga or Pilates class.  Yoga and Pilates both improve muscular and postural strength.  Now, I know it’s scary, but you must do weight bearing exercises.  Initially aqua might be enough, but you’ll eventually have to mix up your sessions with land-based exercises.  Most places have barbell classes, but these are possibly too intimidating to start with.  Start with some aerobics – classes like Group Active, Pulses or a Fit, Firm & Flexible.  These classes typically have a combination of simple cardio training to work the heart, simple resistance training to strengthen your muscles and bones, finishing with some balance and flexibility training.  Apart from all the benefits of training in groups, it’s in a social setting so it’s FUN!!!  The more you love it the more you’ll do it, and then it becomes a part of life.

The world we live in today is fast-paced and we can very easily get caught-up in it all.  Everyday we suffer from headaches, chest pain, back pain, anxiety, insomnia, anger, and then we go and turn another year older.  Handling the stress and anxiety of everyday life, on top of becoming older, can be very overwhelming.  The exciting news is that a combination of YOU and EXERCISE is your best medicine.

And, remember, no matter your age or fitness level you’re never too old to exercise, you’re never too late to start and you’re never too old to reap the benefits.

Click here to download the Exercising for Seniors Information Pack.

Heart Loving Gifts for Valentine’s Day

Has that loved one’s gift slipped your mind? Don’t stress norths Fitness has you covered with these last minute heart healthy gift ideas:

  • Make a Fitness Date: What better way to spend quality time together, make a gym date that will make you both look and feel great. Rooftop Warrior outdoor fitness class incorporates Mixed Martial Arts and Crossfit training for a challenging, high intensity workout with fun and motivating instructors. Held every Saturday morning 8.15am – 9.45am on the rooftop of the norths car park. Meet at 8am at reception prior to class to register.
  • Book a massage for your Partner: Treat someone you love to a relaxing Remedial Massage. It’s both thoughtful and good for the heart – promoting relaxation, stress reduction and lowered blood pressure. Sessions are available at norths Fitness, you can enquire about prices and available times. Visit reception to book or call (02) 9245 3011.
  • Personal Training for Two: Personal Training can be a great way to not only boost cardiovascular fitness but also strengthen your relationship with a loved one. It can improve communication, give you unifying goals to work towards, develop trust and make you both feel great! Having an activity where you both enjoy the benefits will bring you closer together and boost your own self-esteem!
  • Give a Donation: Give a gift that truly comes from the heart. Valentine’s Day donations to the Heart Foundation will fund critical cardiovascular research to fight heart disease and improve the heart health of all Australians. For more information about Valentine s Day donations, visit www.heartfoundation.org.au
  • Love Tunes: Put together a workout mix for your loved one’s ipod that they can work out to. Tunes with an upbeat tempo and good beat are great to work out to and don’t forget to add a few romantic favourites.

Remember it’s ok to treat yourself on this special day. Opt for plain dark chocolate with higher cocoa content over white or milk chocolate, as it has higher amounts of antioxidants, flavanols and polyphenol which can be good for the heart! Red wine in moderation can also be a good source of antioxidants.