WELCOME!
Our first newsletter woohoo!
I'm hoping to fill this with stacks of information so please please please, keep giving me feedback so it can be filled with everything you want to know!
Right, let's get to it!
Lifters Club Seminars
I've recorded the seminars we put on earlier in the year and added in some more content for you guys as well.
If you want to skip to a particular section then have a look in the description, you can click straight to it!
The seminar covers...
- Mindset: 0:00 - 15:00 mins
- Nutrition: 15:00 - 52:00 mins
- Training: 52:00 - 1hr 23 mins
Look out for guest cameos from my dogs, Katie and the parrots outside my bedroom window and let me know what you think!
House of Pain Food
We're finally offering ready made meals cooked by the lovely bodybuilding pro Vesna.
These meals are being sold to you at cost and you won't be able to find ANYTHING out there with this amount of nutrition for the same price. Even going to her on your own won't score you these meals at this price.
The meals will be cooked on Monday and will be available for pick up Monday arvo so they are frrreeesssh and filled with a lot of meat, rice and veggies picked straight out of the ground from her parents farm out the back of Wanneroo.
To the left you can see the costs of these meals and what they look like and below I have broken them down to their caloric and macronutrient values as well.
I've taken all the orders for this coming Monday already but will take more orders every week and we'll come up with a better system to make this easier to order every week, bare with us!
HOP Protein
We are also selling protein (Bulk Nutrients WPI) for $35 a bag. This is usually $36 per bag + $7 shipping but as we are ordering in quite a lot we can get it a bit cheaper woohoo! Plus you won't have to wait a week for it to arrive anymore! We have already gotten a pretty good idea of what flavours are going to be more popular so hopefully we get this first order right, but will keep em coming in should you want them!
DEXA Scans
Don't forget the DEXA scans are coming up on the 4th of July.
Can you please double check the list below to make sure your time is right! If you're not already booked in but want to do it then give me a shout! Here's a video explaining what it's all about!
Blog Posts to Read
Here's a couple of websites/articles that I think you guys could learn a lot from!
Most of us misunderstand metabolism. Here are 9 facts to clear that up.
I love this article because a lot of people like to mention or talk about metabolism but most of us don't even understand what it is, let alone how it works!
This is a good place to start and has some cool stuff you probably didn't know....like....the hummingbird has the fastest metabolism in the animal kingdom...cool hey?!
I love this article because it completely destroys the notion of there being "good" or "bad" foods and it does so with the support of loads of literature and common sense.
Actually an old article but a very famous one - definitely a must read.
10 Reasons Why Good Sleep is Important
Sleep is the last thing on everyones "to do list" when it comes to health....but it should be the first.
The amount of data we have on the benefits of sleep and the negative side effects of not sleeping really should be more well known but unfortunately, it just doesn't sell like "secret supplements" or "short cut workouts" seem to. Please read this - it could be the difference between you getting where you want to be, and not.
Taming the Mammoth: Why You Should Stop Caring What Other People Think
One of my favourite articles ever and I re-read it every couple of months.
It's a long read, but it's filled with beautiful animations and is definitely something you will take a lot from. I don't want to mention much else because its a very personal read and will be different for each and every one of us - just make sure you do.
Forget About Setting Goals. Focus on This Instead.
This is where I got my "process, process, process" speech some of you have be (un)lucky enough to hear.
It's simple, practical and makes a lot of sense! Great tool to help you reach your goals in a more enjoyable and realistic manner.
Recipes
Protein Bread - Thanks to Heidi
To make 1x Loaf, mix together....
- 160g of Lupin Flour
- 80g of Protein Powder
- 64g of Flax Meal
- 16g of Almond Meal
- 1/2 - 1tsp Baking Powder (I think - I forgot to add it when I made it, so I'm guessing a little)
- 1/2 tsp Cinnamon
- whatever seeds you like (I like Chia, Flax, Sunflower, Pumpkin)
Mix the dry ingredients, then add...
- 2x eggs
- 460mL of water
- Pinch of salt
Mix everything together a let sit for 30min (stirring occasionally). Pour into a lined loaf pan and bake at 180 degrees Celsius for 50-60min.
I've been able to find the Lupin Flour at Liquorice, and the Flax Meal in the health food aisle at Coles
Chicken Fajita Salad - Thanks to Renee
INGREDIENTS:
· 300g Chicken Breast, butterflied
· 200g Capsicum (any colour), thinly sliced
· 100g Red Onion, thinly sliced
· 1 Tbsp Olive Oil
· Spices:
× 1 tsp Smoked Paprika
× 1 tsp Cumin
× 1 tsp Onion Powder
× 1 tsp Garlic Powder
× 1 tsp Salt & Pepper
× Fresh Jalapeños, finely diced (optional)
· 200g Iceberg/Cos Lettuce, chopped
· 150g Tomatoes, diced
PREPARATION:
· In a bowl, season chicken breast with spices and a drizzle of olive oil.
· Cook chicken over for approximately 10 minutes, flip once. (For best tasting chicken, BBQ on the grill – gives it a great chargrilled flavour!)
· While chicken is cooking; heat oil in a fry pan.
· Add capsicum, onion and a dash of paprika and garlic powder to the pan. Stir constantly until vegetables are slightly soft.
· Remove chicken from BBQ and slice into strips
· In a large bowl, toss lettuce, tomatoes, capsicum and onions.
· Divide salad into 2 bowls, top with sliced chicken & enjoy!
Other Cool Stuff on the net
Don't be fooled by the image used for this video - It's actually very interesting and an enjoyable watch/listen.