Monday, January 30, 2012

Healthy Recipe: Meat Balls!

A great way to have protein on the go, simple to put together and not bad on the taste buds. Here is a recipe for Paleo Meatballs!



The Mixed Up Mince
Meatballs- Greek Infused
500gms ground lamb (I just used Beef as Im not a huge fan of lamb)
500gms ground beef
2 tablespoons minced chives
3 cloves garlic, minced
1/4 cup chopped parsley
1 egg, room temp
1 tablespoon dried mint 
1 tablespoon oregano
1 teaspoon sea salt
1 1/2 tespoons cumin
1 tablespoon cinnamon
2 tablespoons extra virgin olive oil
Optional 8-10 dried apricots, chopped
Optional 8 (or a many as you want) kalamata olives, chopped
Mix all the above ingredients and form into meatballs.  Place on a cooling rack which is on a baking sheet so that they brown all the way around.  Bake at 200 about 15 mins, depending on size.
Makes approximately 15 meatballs.  Serves 3-4.
Put with Paleo Bolagnaise sauce or on its own. Enjoy! 

Urban Babes Session- Monday & Tuesday

Kicking Our Hinies!
5 Rounds-
400m Run
20 Bum Raises
20 Squat
20 Jump Tuck

Shantelle: 18:57
Ash: 22:03
Steph: 18:04
Ness: 18:15
Sandra: 19:35

Awesome work to all you girls! That's lots of running that we are getting better at and can continue to improve on.

Monday Evening Extras- 50 Knee to Elbows

Tuesday Morning Extras- Prowler

Ness- 100kg!!!
Sandra- 60kg
Shantelle- 70

Shantelle Tuesday Morning

5 Rounds-
400m
12 OH Lunge @ 10kg plate
30 Ball Slams side to side
17:57

Great effort Shantelle!

Sunday, January 29, 2012

Urban Babes Saturday

Post Session
5 Rounds-
30 Front Squat
20 Burpees
10 Sit Ups
400m Run

Ness + Ash: 27:25
Ivona + Christine + Sandra: 25:57
Steph + Jess: 22:56
Amanda + Shantelle: 24:16

Urban Babes Session- Wednesday 25 January

Extras)
Max Double Unders in 5 Mins-
Ash: 45
Amanda: 91

a) 21-15-9
Front Squat
Kettlebell Swings
200m Run

Steph: 5:26 @ 14kg, 12kg
Amanda: 5:47 @ 15kg, 12kg
Ash: 7:08 @ 15kg, 12kg
Rev 7:00 @ 30kg, 16kg Full Swing
Ivona: 5:18 @ 20k, 16kg
Christina: 5:38 @ 15kg, 12kg


b) 400m Row

Steph: 1:35

c) Max Butterfly Sit Up

Amanda: 62
Ash: 71
Steph: 82
Rev: 86

Monday, January 23, 2012

Healthy Recipe: Dinner- Roast Bacon Wrapped Beef with Pumpkin





This has got to be one of my favourite recipes. It's simple, relatively quick and sooo yum! And yes the meal is paleo!

Here's how I did it.

Ingredients-

2 Sirloin Steak (Grass Fed)
6 Short Cut Pieces of Bacon
Mixed Herbs
1/4 Pumpkin
3 Fresh Chillies
Tooth Picks/ Skewers

Process-

1. Pre-heat the oven to 180 degrees. Spray oven tray with coconut oil.

2. Lay the bacon on oven tray. Finely chop chillies and sprinkle on bacon. Do the same with mixed herbs.

3. Cut steak into 100gm pieces and lay on bacon. Wrap steak with bacon, containing the chilli and herbs. Secure with tooth pick or skewer.

4. Cut up pumpkin into 1-2cm cubed pieces and sprinkle with mixed herbs. Then place pumpkin randomly in the tray.

5. Cook for approximately 30 minutes. (Depending how you would like your steak cooked, time will differ.)

6. Serve with side salad or roasted vegetables!

This was a 10/10 in yummy-ness and now on the favourites list for my man.

Revie x

Urban Babes Session

Monday 23 & Tuesday 24 January

a) 50 Double Unders for Time

Amanda: 2:01
Steph: 2:47
Shantelle: 0:26
Ness: 2:29
Sandy: 3:11

b) 7 Rounds
7 Wall Ball
7 Burpees


Amanda: 6:10
Steph: 6:16
Shantelle: 7:46
Ness: 7:37 RXD Wall Balls (as prescribed)
Sandy: 8:06


c) 50 Squats for Time


Amanda: 1:04
Steph: 1:15
Shantelle: 1:13
Ness: 0:58
Sandy: 1:24

Great job ladies!!! Over time you will  be able to cycle through the burpee and learn to breath through the movements.

Urban Babe Session

Monday 23 January 2012

a) 3 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

Christina: 3:41
Ivona: 3:16 (16kg Goblet Squat)

b) 3 Rounds-
10 Burpees
5 Box Jumps
200m Run

Christina: 6:03
Ivona: 5:48 24inch


Great job girls!

Sunday, January 22, 2012

Trainer Sesh

a) 5 Rounds-
20 Overhead Squats @ 20kg
20 GHD Sit Ups
Revie: 15:13

b) 5 Rounds-
10 OH Lunge @ 20kg Plate
10 Pull Ups
10 GHD Sit Ups
Revie: 11:58

c) 50 Burpees for Time:
Revie: 3:56

Saturday Urban Babes Session

Teams:

Ness + Candice
Amanda + Ash
Sandy + Steph

a) Max Double Unders in 5 mins

N+C: 85
A+A: 84
S+S: 83

Winners get a 10 second start on 2nd Place, 2nd Place gets 10 second start on 3rd.

b) 5 Rounds-
40 OH Lunge
40 Box Jump
40 Jumping Pull Ups
40 Rope Waves
200m Run

N+C: 35:12
A+A: 35.:20
S+S: 35:27

Very proud of the girls, you took it to another level today!

Friday, January 20, 2012

Urban Babe Session- Friday 5:15am

Sophie on the Prowler!

8 x 30m Prowler @ 80kg

Sophie's Times
1. 2:03
2. 0:53
3. 2:35
4. 0:56
5. 2:49 - Decrease to 70kg
6. 0:27 - Decrease to 70kg
7. 0:42 - Decrease to 70kg
8. 0:36 - Increase ti 80kg

What a machine Soph! Fantastic job this morning!

Urban Babes Session- Thursday 5:30am

a) Double Under Tutorial / Technique

Ness: Max DU in 5 Mins: 83

b)
15 Min AMRAP (As Many Rounds As Possible)
25 Double Unders
25 Goblet Squats
200m Run



Sandy: @ 12kg 3 Rounds 


15-12-9
Burpee
Over Head Lunge @ 10kg
Push Up 
Sit Up


Ness

Urban Babe Session- Wednesday 6:30pm

Wednesday 18th January

5:30pm

a) Double Under Tutorial / Technique

Ness: Max DU in 5 Mins: 66

b)
15 Min AMRAP (As Many Rounds As Possible)
25 Double Unders
25 Goblet Squats
200m Run

Ness: @ 16kg       4 Rounds + 23 Double Unders
Amanda: @ 12kg 4 Rounds + 25 Double Unders (Attempts)
Steph: @ 12kg      4 Rounds + 10 Double Unders (Attempts)
Revie: @ 16kg      5 Rounds + 23 Double Unders

Tuesday, January 17, 2012

Healthy Recipe: Dessert

Healthy Option Brownies
Okay! So, last Saturday I was in the mood for a treat and I decided to make Paleo Brownies. If you eat chocolate all the time, these aren't very exciting because you would be more used to sweet desserts but for those of you who are on a diet at the moment and would like a healthy alternative, give this recipe a go!

Almond Butter Spread
Ingredients-


  • 1 c almond butter
  • 1/2 c canned coconut milk
  • 2 Eggs
  • 2 t vanilla extract
  • 1/4 t salt
  • 1/3 c cocoa powder
  • 1/4 c honey
  • 1 banana
  • 1/3 c Cocoa based chocolate (70%) optional
  • 1/3 c chopped nuts
Methods-


Preheat the oven to 180°. Put baking paper in an 8 x 8 baking dish. 
In a bowl whisk together the almond butter, coconut milk, eggs, vanilla extract and salt. Then add the cocoa powder, honey,  and cocoa.
Pour into the prepared baking dish and top with chopped nuts.
Bake for approx. 18 minutes.
Take tray out and let brownies set for 10 minutes. Then cut into desired sizes. 
Add coconut sprinkles if desired.

Update: Hide from boyfriend or any boys in the house... 

Urban Babe Session



a) 3 Rounds-
12 Burpees
12 Box Jumps
12 Ball Slams
12 Butterfly Sit Ups

Sophie: 6:56

b) 12-9-6
Wall Balls
OH Lunges @ 10kg
Push Ups

Sophie: 4:43

c) 50 Twists @ 10kg

Great Session Sophie!

Urban Babe Session

a) Max Push Press in 2 Minutes @ 15kg
Nicola: 60

b) 3 Rounds
Row 20 Strokes
10 Lunges OH @ 20kg
10 Pull Ups
10 Knees2Elbow

Nicola: 8:37


c) 30 Twists @ 20kg

Urban Babe Session

Welcome Jess & Ivona!

a) 5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

Jess- 5:29
Ivona- 5:22

b) 3 Rounds-
20 Lunges @ 10kg OH
10 Knees2Elbow

Jess- 3:25
Ivona- 3:09

Great first session girls! See you tomorrow :)

Urban Babe Session

Tuesday 17 January 2012

a) 3 Rounds
30 Wall Balls
30 Box Jumps
10 Knees2Elbows

Ness: 13:23
Sandra: 15:59 Scaled Halfway Through Workout

A tough workout and you both got through it so well!

b) Max OH Sit Ups in 5 minutes @ 10kg
Ness: 54
Sandra: 29

Urban Babe Session

Monday 16 January 2012

a) 3 Rounds
Row 20 Strokes
10 K2E (Knees 2 Elbows)

Amanda: 3:24
Steph: 3:44

b) 5 Rounds
15 Jumping Pull Ups
10 Squats
5 Deadlifts
Steph: 6:17 @ 30kg Deadlift
Amanda: 6:09 @ 20 kg Deadlift

Good effort Babes!

Friday, January 13, 2012

Saturday Urban Babes Session

"Inspire yourself, Inspire others."
In Teams of two, one person working at a time- complete the following:

25 Deadlifts
45 Burpees
65 Squats
85 Sit Ups
100m Prowler
400m Run

Steph + Amanda: 15:49
Ness + Ash: 16.40
Sandy + Candice: 18.10

So proud of you girls! You killed it! Now you've met the prowler, burpees aren't that bad!

Water Up and be proud of yourselves!

Revie

Urban Babes Session

Friday, 13 January 2012

a) Deadlift Technique
5x5 Deadlifts

Nicola: 20kg
Ness: 50kg
Shantelle: 40kg
Ash: 20kg

b) 5 Rounds
5 Deadlifts
10 Push Up
15 Double Unders or 45 Single skips

Nicola: 9:32
Shantelle: 4:40 @ 30kg
Ash: 6:19 @ 20kg + On Knee Push Ups + Single Skips
Ness: 6:56 @ 40kg

c) Max Butterfly sit ups in 3 mins

Nicola: 83
Shantelle: 66
Ness: 77
Ash: 61

Great Session girls!

Thursday, January 12, 2012

Urban Babe Session

Intro Session with Sandra

5 Rounds-
15 Squat
10 Sit Up
5 Push Up

Sandra- 6:16

Extras-
50 Twists w/ 10 kg plate

Great job Sandra!

Wednesday, January 11, 2012

Healthy Recipe: Dinner

Chicken Stir fry
My version!
The whip-it-up dinner, the go to, the best! For me a chicken stir fry is my favourite healthy dinner. Here's how I do it!

You'll need:
150grams chicken breast
1 Tablespoon of Extra Virgin Olive Oil
1 Broccoli
1 Fresh Chilli (optional)
15 Almonds
Pinch of Pepper

Method:
1. Cut the chicken breast  into small cubes (2-3cm thick), heat the pan to Med- High. Add tablespoon of extra virgin olive oil to pan.
2. While chicken is cooking, chop up 3-5 stems of broccoli to the desired size. Dice the chilli into small pieces.
3.  Once the chicken is cooked through turn heat down to medium, add the broccoli and chilli to the pan
4.  Add the almonds in and give it one last big stir so they are coated in oil/ flavours stir until broccoli has softened.

Grab a bowl & a pair of chopsticks and voila! Your stir fry is complete!!!

Urban Babe Session

Thursday, 12 January 2012

Intro Session with Amanda-

a) 5 Rounds-
15 Squat
10 Sit Up
5 Push Up

Amanda: 6:56

b) 3 Rounds
10 Over Head Lunge @ 10kg
10 Burpees
200m Run

Amanda: 10:17

Amazing first session Amanda!

Urban Babe Session


Wednesday, 11 January 2012

20 Mins AMRAP (As Many Rounds As Possible)

12 x Push Press
12 x Squat
12 x Over Head Lunge
12 x Kettle Bell Swing
12 x Row Strokes

Ness used-15kg Push Press, 16kg Kettle Bell. ROUNDS COMPLETED: 6 Rounds 12 Lunges


Steph used- 8kg Push Press, 12kg Kettle Bell.  ROUNDS COMPLETED: 6 Rounds 9 Kettle Bells


A solid effort from the girls! Great job!

Tuesday, January 10, 2012

Healthy Snack

In every snack I try to incorporate a good carb (fruit/ vegetable), a good fat and protein. I find this very refreshing and a great way to detox, flush out any bad foods I've consumed.

Fresh, clean, HEALTHY!

Blueberries, Avo, Chicken
"A handful of Blueberries, a quarter of an avocado and 50grams of chicken. Makes my perfect snack!"
Revie

Urban Babe Session

Tuesday, 11 January 2012

4:30pm Session

a)
3 Rounds-
15 Squat
10 Sit Up
5 Push Ups

Ash: 3:00

b)
5 Rounds-
10 Over Head Lunge 10kg
200m Run

Ash: 9:27

c) 50 Russian Twists 10kg

6:30pm Session
a) Max Double Unders in 3 minutes
Ness: 44

b) 12-9-6
Front Squat
Burpee
Ness: 3:54

c) 100 Twists w/ 10kg

Great first session Ash! Welcome to Urban Babes!

Monday, January 9, 2012

Quote of the Day


“It’s a lifestyle - train like there’s no finish line.”

Urban Babe Session


Monday 9 January

30-20-10
Box Jump
Med Ball Cleans

Ness: 9:15
Steph: 10:49

Congratulations girls! First you were scared of the box, then the box was scared of you!

Saturday Urban Babes Session


3 Rounds:

20 Goblet Squats
20 Kettlebell Swings
10 Over Head Lunges

Run 200m after 1st & 2nd Round.
On 3rd Round 50m Prowler + run 200m with tyre.

Ness: 11:18    16kg Kettlebell, 10kg Lunges, 60kg Prowler
Steph: 12:05   12kg Kettlebell, 10kg Lunges, 40kg Prowler

Thursday, January 5, 2012

Urban Babe Session

VS Models- Toned, Fit, Healthy
Intro-

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups (4,5 done on knees)

Steph: 5:43

Great first class Steph! Smashed it!

Urban Babe Session


a) Strength

Deadlift 5 x 3

Ness: 50KG

b) 12-9-6
Deadlift
Squat
Pull Ups (Blue Bands)

Ness: 5:35

c) 100 Twists for Time
Ness: 1:30

Extras: 30 Over Head Sit Ups @ 10kgs.

Healthy Recipe: Breakfast

This morning I needed a super kick start to the day and I made one of my favourite things in the world- Omlette!

Ingredients: 
1 egg yolk + 2 egg whites
1 chicken tenderloin
Spinach Leaves
Chilli

Yes, I said Chilli, not only do I love the stuff and eat it with most of my meals (if not all) it is really good for you!
Chillies Help to Burn Fat Chilli increases the metabolic rate, which aids in the fat burning process. Studies reveal that eating chillies can raise your metabolic rate by up to 23% for about 3 hours. 
You can read more from this article by clicking here.

Method:
1. Whip egg in a bowl and heat pan on low. Add pepper and little salt (if needed) to egg and use extra virgin olive oil on your pan.

Note: I used leftover chicken and was refrigerated. Cook a tenderloin before you cook the egg and slice/shred it to small portions and have it ready beside bowl.

2. Add egg to pan and add ingredients- chicken, spinach and chilli. You can some tomato, mushroom into if you like!

3. Let the omlette create a solid base and flip it in half so that it is closed or like a wrap.

4. Serve on plate and voila! You have a healthy, fast breaky to kick start your morning!

Here's what mine looked like!

Urban Babe Session

5 Rounds-
15 Back Squat @ 30kg
200m Run

Ness: 10:08

Tabata-
Jumping Pull Ups
Kettle Bells
Ball Slams
Knee Ups

Total Reps by Ness: 110

Wednesday, January 4, 2012

12 Week Challenge- Saturday 7 January

As many of you know the Tone It Up Challenge starts this Saturday.

Let me know if you are interest in participating in the amazing and life changing challenge!

info@urbanbabes.com.au

Revie!

4 Jan 2012

Fran. Fran is a crossfit workout that is hated by the majority of Crossfitters but is also highly respected.

I scaled back for this workout.

a)
21-15-9
Thrusters 30kg
Pull Up- Green Band

= 7:35

Good Night Babes!

Tuesday, January 3, 2012

3 January 2012



Double Session!

9:30AM
a)
5 x 200m Sprints with 1 Min rests inbetween
My times= :31, :30, :31, :33, :34
b)
20min AMRAP (as many rounds as possible)
10 Box Jumps
10 Push Ups
10 Squats
10 Pull Ups
= 8 Rounds 29 Reps
c)
100 Twists with 10kg Plate
20 Over Head Sit Ups with 10kg Plate

4:00PM Session
a)
5 Rounds
7 Deadlifts @ 60kg
35 Double Unders
My Time = 4:27