NOTICE BOARD: MAY

Hey Girls!

Here are some important dates to put in your diary for this month!

7 May- Labour Day
8am Session @ Urban Energy

12 May
4 Week Measure Up for our Tone It Up Challengers!


13 May - Mothers Day
Mothers Day Classic Run!
Register under the Urban Babes team if you wish!

17 May - 19 May 
Revie is on leave.  Crossfit Regionals in Sydney. Thursday through to Saturday Morning Class will NOT be running.

Extra class times will be added to the week 14- 16 May.

Here are the classes available!
14 May
Monday- 5:30am- 6:00pm

15 May
Tuesday- 5:30am- 6:00pm

16 May
Wednesday- 5:30am- 6:00pm

Classes recommence Monday 6:00pm 21st May!


Have a great week girls! See you soon!

Healthy Recipe: Protein Balls!

Protein Balls served with Rasberries

So I made these Protein Balls as a treat for my 12 Week Challenge Babes on the Last Day and everyone that tried them has been asking for the recipe ever since. To be honest, I dont really measure what goes in there so I had to make another batch and measure it for you. After your third batch you'll be able to make them with no measuring cups etc!

Ingredients:
Honestly anything nutty or dried fruit goes, but here is what I put in them:
(Please note that all measurements are approximate, you don't have to go by exact- this is a fun recipe!)

2 Cups Mixed Nuts
3/4 Cup Cranberries

3/4 Cup Sultanas

1/4 Golgi Berries -Power Food!

1/2 Cup of Shredded Coconut

3-4 Scoops of Protein Powder
2 Tablespoons of Cocoa Powder- Power Food!
3 Tablespoons of Mixed Seeds (Gluten Free) (Optional)
2-3 Tablespoons of Almond Spread

Utensils:
Food Processor
Clean Hands! Goes without saying... I hope!

Procedure:
1. Pour all ingredients into the food processor. As mentioned before, you do not have to measure exactly.

2. Turn Food Processor on for approximately 30-45 seconds. Depending on the mixture and the power of your food processor, you may start to see moisture in the mix from sultanas, cranberries and the spread. After 1 minute of processing- if it still looks really dry add 1/4 cup of cranberries.

3. Turn your Food Processor on for another 45 seconds, making sure that if the mixture starts to stick to the side  use a spoon to push it back into the middle. This is where I start to pulsate the processor, making the mixture come to the middle, where the blades are. You dont have to pulsate, only if the option is there! This is what you want your mixture to look like:

Please note your processor may not work the same as mine, in which case leave it on for 3-5 minutes and you should start to see the clumps!

4. To test the mixture you can put a small amount in your palm, squeeze hard and see if it sticks together. If it does- you're ready to shape! You can shape them however you want but I make them into little balls, like this:

I tend to make them different sizes, to allow for different snack portions in case I'm after a more satisfying snack or just a mini one.

If you are trying to lose weight these should only be eaten before 12pm as it is essentially dried fruit. This is not something I would rely on everyday, more perhaps a go to when Im in a hurry. Fresh food is always the better choice!

And that is it! If you have any questions, please comment below. And please let me know if you tried them! Love hearing feedback!

Revie x

Motivation

Hey Girls!

I have met with all of you individually and it seems you want something out of this challenge- get fitter, tone up, get stronger. I believe that you want it however aren't attending the agreed number of classes to get these results. I can only do so much as a trainer, I can not physically get you out of bed or make you come to Urban Babes after work. I have made the times suitable to the majority who took the survey. But still there are excuses, no shows and lack of commitment which makes me really sad!
I am here for you. And want to help you reach your goals, but you have to meet me halfway!
After all no one is going to do it for you.

Here are some motivational images and photographs that I hope will give you some inspiration.

We're in this together and lately I feel like Im standing alone! I need you there for the ride, otherwise we're going to stay in the same spot.

 Lets do this! Its possible!

Believe. And then do!

Revie x

Friday AM Class

12-9-6-9-12
Lunge OH
KB Swings
Push Ups
200m Run

Mandy 10:27 10kg, 16kg KB
Joanne: 11:36 5kg,  12kg KB
Racquel: 11:40 12kg, 10kg

One on One with Deb

5 Rounds
7 Thrusters
14 Lunges
21 Punches

200m Walk with Med Ball

17:06

Wednesday PM Class + Thursday AM Class

a)
5 Rounds-
7 Squats
7 Box Jumps
7 Sit Ups
7 Burpees

b) Tabata Sit Ups
                  (T)
Ash: 8:03    98
Jac: 8:55     89
Jess: 8:04    89
Mic: 9:10    89
Sam: 9:40    89
Thursday Morning
Tabata Sit Ups with Lowest Reps acheived:
Stac: 12:41   9
Lex: 9:15      8
Nadia: 9:38   9
Mandi: 10:52 9
Carly: 14:13  4
Anna: 12:22   6

Monday PM & Tuesday AM Class

a) 5 Rep Max Deadlifts

b) 5 Rounds
5 Deadlifts
5 / 10 Burpees
50 Ball Taps

Sammi:   30kg, 6:12 @ 20kg (5 Burpees)
Raquel:  30kg, 6:03 @ 20kg (5 Burpees)
Nadia:    40kg, 6:42 @ 30kg CONGRATS on the PB (40kg!!!) 
Ness:      60kg, 6:55 @ 50kg 
Steph:     60kg, 7:00 @ 40kg
Amanda: 40kg, 7:00 @ 30kg
Jess:                  6:50 @ 20kg
Michaela:         7:18 @ 20kg
Lexi:                 7:27 @ 40kg Nice Deadlifts @ 40kg Lex! Kicking Goals!
Mandy:             8:01 @ 20kg
Jo:                     7:52  @ 20kg
Stacey:              7:52  @ 20kg

Well Done Everyone!

Tuesday Morning Extras:
a) Tabata Partner Dumbbell Punches  b) Max Plank Holds

Jess:         244, 1:35
Michaela:  92, 1:13
Lexi:         162, :39
Mandy:     150, 1:34
Jo:             192, 1:00
Stacey:      139, 1:02
Ness:         244 (No Partner) 1:05


Nice Planks Ladies!


Ness Extra WOD's:
3 Rounds
7 KB Swings
12 Front Squat @ 30kg
21 GHD Sit Ups
Ness: 9:56


Ness Extra WOD's
50 Sit Ups
40 Lunges
30 Burpees
20 Box Jumps
10 Wall Balls
Ness: 7:40


You girls rock my world! Amazing Efforts! x

One on One with Deb

5 Rounds
10 Push Press
10 Lunges (20kg on Back)
3 Shuttle Runs

7:51

12- 9 - 6- 9- 12
Front Squat 20kg
Dips (On Chair)
Sit Ups

6:31

Great work Deb!

TONE IT UP CHALLENGE CYCLE II COMMENCES!

20 Minute AMRAP

10 Dumbbell Punches
15 Squats
10 Lunges
15 Sit Ups

Amanda + Michaela: 5 Rounds + 38 Reps
Lexi + Cheryl:           5 Rounds + 30 Reps
Jess + Candice:         5 Rounds + 36 Reps
Ness + Carly + Jo:    4 Rounds + 36 Reps
Steph + Rac + Sam:  5 Rounds + 25 Reps
Nadia + Brooklyn:     5 Rounds + 25 Reps


A Massive welcome to the news girls and congratulations on your efforts!

AMAZING FIRST WORKOUTS!

Thank you to all the Urban Babes who made them feel welcome and supported them through their workouts.

Workout Completed by Urban Babes before Main Workout

5 Rounds
6 DL KB
12 Burpee
18 Double Unders

Post Time to Comments Below

x

Intro Sesh w/ Joanne!

Welcome Joanne!

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

Joanne: 5:59

3 Rounds:
8 OH Lunge
12 Punches
16 Ball Taps

Jo: 2:01

Thursday 6:30pm & Friday Morning

21-15-9
Box Jumps
Lunge
Wall Ball
Burpknee

Steph:   10:08
Amanda: 10:45

AM

21-15-9
Box Jumps
Lunge
Wall Ball
Pull Ups


Ness:     10:03
Mandy: 10:48

Wednesday 6pm & Thursday 5:30am

Fit Fight

3 Rounds
1 Minute Kettlebell Swings
1 Minute Kettlebell Deadlift
1 Minute Burpee
1 Minute Sit Up

b) Max Row 3 Mins
                                      TOTAL
Ness:      123 122 113     358        | 721m
Ash:        129 123 116     368        | 593m
Amanda: 124 127 127     378        | 695m
Terri:      91   100  100     291
Nadia:     113 117  126    356
Mandy:   95   94     93      282


Extra WOD
Deadlift
OH Lunge
Row Strokes
Burpees
Front Squat KB


Ness:                  TOTAL
109   111   107    327

Great work girls! That was gruesome!

Tuesday 5:30am

a) Deadlift
5x5

b) 400m Run
30 KB Swings*
30 Deadlifts*
30 Punches*
30 Sit Ups*
400m Run
* Complete 20 Ball Taps

c) Max Twists in 3 Minutes

Ness:    50kg, 8:47 @ 40kg, 156
Stacey: 30kg, 10:10 @ 20kg, 143
Terri:    20kg, 12:00 @ 20kg, 87 (10 Ball Taps each time)
Mandi:  30kg, 9:50 @ 20kg, 110

Intro Session with Terri

Welcome Terri!

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

6:35

Awesome first session Terri! x

Tuesday Morning

a) Thruster Technique

b) 5 Rounds
8 Thrusters
16 Sit Ups
32 Ball Taps
200m Run

c) Max Ball Taps 2 Minutes

Ness: 18:17 @ 25kg + 5kg Sit Ups  246
Nadia: 11:48 @ 15kg                       270
Terri:   17:36 @ 20kg                       165

One on One with Lexi

a) 3 Mins Max Double Unders

32

b) 21-15-9-15-21
Punches @ 3kg
Goblet Squat @ 16kg
Sit Up
200m Run

Lexi: 14:19

Great Job Lex!

One on One with Nadia!

Deadlift
5-5-5

20-30-40!
Personal Record!

21-15-9
Deadlift 30kg
Push Press 17.5
Goblet Squat 12kg
400m Run

Nadia 13:40

Great Work Nadia! Have a lovely Easter Break!

One on One with Ness

30-20-10
Pull Up- Red Band
Burpee
Ball Tap

Ness: 9:41

Smashed as usual Ness! x