BELIEVE + NOURISH + RESTORE A FORTNIGHTLY MINI E-MAG TO HELP YOU CREATE A HEALTHY LIFESTYLE THAT YOU LOVE
INSIDE:
ISSUE #2 • NOVEMBER 2013
GET HIGH
A BETTER GOAL THAN JUST WEIGHT LOSS! 3 SEXY SALADS EVEN YOUR MAN WILL LOVE!
FREE
WORKOUT: GET YOUR HEART PUMPING!
BELIEVE
DREAM, BELIEVE, TAKE ACTION, ACHIEVE!
Challenging yourself can have a profound effect on the way you view the world.
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s you know, restorative practices are super important when designing a healthy lifestyle that you love. BUT restorative practices don’t just mean meditating, hot baths and yoga classes. Restoring your emotional batteries also involves getting out there in nature and tackling it head on; setting ambitious goals and having a plan to smash that goal. :) I’m talking about a trekking adventure of a lifetime. Perhaps climbing one of the seven summits. A jungle trek like Kokoda. The iconic Maccu Piccu or a wander in the mighty Himalayas. If the thought of doing something like that gives you goosebumps & lights you up but you’re also thinking “how the hell do I tackle something like that when I struggle walking up a big hill with my handbag” then let me introduce you to Chase Tucker from Base Camp Adventure Fitness....
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Ok first up Chase, can girls tackle a big trek on their own or is it a boys game?
Absolutely they can, in fact this year a 16 year old girl from Toowoomba hopes to be the youngest female to summit Everest! But on a smaller scale, I’ve trained young women from the age of 16 to take on adventures like the Camino di Santiago, Everest Base Camp, the Annapurna Circuit or treks into the wildest parts of Patagonia. I’m especially proud of 3 young ladies who climbed Mt. Kilimanjaro this year. They all made it to the top, even when some of the lads couldn’t! Because girls don’t have their ego at stake as much as the guys do, they tend to go a lot slower and climb steadily, and that’s the way to give yourself best chance of success on any mountain.
BELIEVE
“...you need to actually get out into the mountains and hike your butt off, to build up your confidence and experience in the outdoors.”
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What’s the benefit of having something like a trekking adventure as you’re health goal rather than just a ‘weight loss’ goal? Firstly, I think it’s much healthier. Weight loss always seems like such a temporary goal. That feeling of standing on top of the world, or the friendships and hardships forged on the way, will last a lot longer than a few weeks at your goal weight. Plus, if you train hard and eat well, there’s every chance you’ll smash both your weight loss goal and the summit. Keeping in mind that fat stores are something we really need in the mountains for endurance purposes, it’s unwise to try and drive fat percentages below recommended guidelines because that’s your bodies back up plan should things do wrong.
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How far in advance should someone start preparing for a trekking adventure & what type of training do they need to be doing? I work on a case by case basis, but if you already look after yourself and you have a generally good level of fitness, 12 weeks is enough time to prepare most people. If, on the other hand you work in a sedentary job, haven’t done any resistance training before and your diets not too flash, then of course a pre prepara-
tion phase would be necessary, mainly to build the foundations of leg and core strength. Speaking of which that’s what you need to work on. Trekking by nature is very slow, so you don’t need to be ultra fit in terms of your cardio. But in order to prevent muscular fatigue and to limit the chances of injury you need to work on your ‘mountain chassis’. That means legs and core. And of course, you need to actually get out into the mountains and hike your butt off, to build up your confidence and experience in the outdoors.
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What things need to be in place other than training to increase your chance of successfully completing the trek? You’ll need really good quality gear, especially when it comes down to your feet. You need solid trekking boots that have some serious kilometres put on them by you! I have a background in outdoor equipment so I spend a lot of time with my clients helping them make smart buying choices. Other than that, your nutrition needs to be A1, and you need to get your body used to eating the food that you’ll be consuming on the trek. For Nepal, this means teaching your body to adapt to using the spices, curries, lentils and rice as a fuel source so it’s not an added stress for the body on trail.
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Chase Tucker basecampfit.com
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Why do you love training clients for these particular events?
I love seeing my clients improve as athletes and grow as individuals throughout their training and throughout their actual trek. Challenging yourself in a beautiful, remote and peaceful environment tends to have a profound effect on the way you view the world. It really has a habit of changing, or at least broadening a person’s perspective. I often find my clients come back being much more excited about life and its possibilities. Of course I love seeing my clients succeed by getting to the top of mountains, there’s no better representation of a goal achieved is there?
NOURISH
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SEXY UP YOUR SALADS Quinoa, Feta & Avocado Salad Serves 2
can purchase pre-cooked quinoa or brown rice for a shortcut.
100g (3.5oz) quinoa or brown rice 1 tablespoon rice wine vinegar 200g (7oz) packet feta, 1 bunch flat leaf parsley, chopped 1 avocado step 1: Bring a medium pot of water to the boil. Rinse quinoa and add to the pot simmer for 12-15 minutes or until quinoa is tender. Drain well. Or you
step 2: Whisk vinegar with 3 tablespoons extra virgin olive oil. Toss in quinoa and parsley. step 3: Crumble over feta and scoop chunks of avocado on top. Season mostly with pepper and leave the feta to provide the salt. option: You can always add some grilled chicken or a boiled egg if you wish.
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Roasted Veg & Smoked Salmon Salad Serves 2–3
1 cup sweet potato, roughly cubed 1 cup broccoli cut into bite sized pieces (stems and all) 1 can washed cannellini beans 1 cup zucchinis sliced thinly 150 gram packet of naturally smoked salmon fillets, roughly flaked (I used tasmanian salmon) 1 good handful of baby spinach
Baby Beet & Lamb Salad Serves 4
500g lamb backstraps 1/3 cup olive oil 100g baby spinach leaves 75g feta cheese, crumbled 425g can baby beets, drained, halved 1/3 cup walnuts, toasted 1 tablespoon red wine vinegar
step 1: Preheat a barbecue plate or chargrill over medium-high heat. Brush lamb with 1 tablespoon of oil. Season with salt and pepper. Cook lamb for 5 minutes each side for medium or until cooked to your liking. Remove to a plate. Cover with foil. Set aside for 5 minutes to rest.
For the pesto: juice 1 lemon 1 clove garlic 1/3 cup olive oil 1/4 cup grated good quality parmesan 1 cup tightly packed basil 1/3 cup pine nuts
step 2: Combine spinach, feta, beets and walnuts in a large bowl. Thinly slice lamb. Add to salad. Toss to combine. step 3: Combine vinegar and remaining oil in a jug. Season with salt and pepper. Drizzle over salad. Serve. 4
step 1: Heat your oven to 220c fan forced. step 2: Using a large baking dish toss the sweet potato, broccoli, cannellini beans and zucchini with a good amount of olive oil until well coated. Season with salt and pepper. step 3: Place in the oven to roast for 30–35 minutes. step 4: In the meantime, make your pesto by combining all of the pesto ingredients in a food processor. Set aside. step 5: Once the vegetables are cooked, remove from the oven and scrape them into a large salad bowl with the baby spinach. Add the pesto, flaked the smoked salmon and mix till well combined. Enjoy.
RESTORE
Workout Only got 20 minutes?
Then add this heart pumping circuit to the mix!
Move It or Lose It Circuit NO. EXERCISE 20
STAR JUMPS
10 BURPEES 20
TRICEP DIPS
10 PUSH–UPS --- 1 MIN PLANK HOLD 20
LUNGES
REPEAT x3 TIMES
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THE ULTIMATE
30 DAY KICK-START PROGRAM
IMAGINE THIS: A Certified Food & Wellness Coach teaches you how to eat, what to eat and why to eat it. They tell you that the missing link to all of this is the exact thing that you think you need to give up — PLEASURE & FUN. You learn how to feel better than you have in ages, and your will feel great from the inside out & none of it is really all that hard because you’ve designed it around what YOU like. WANT THE GOOD NEWS? You don’t have to just imagine it. I’ve put together my Ultimate 30 Day Kick-start Program & Detox to help you design a healthy lifestyle that you love. It will help you to lose weight (and then manage it), to have more focus & be more productive and to help you have more consistent levels of energy. No dieting; just plain good-oldfashion healthy eating, learning to listen to your body and figuring out what works best for YOU.
This program is entirely online, delivered straight to your email inbox to complete at your own pace. But you won’t be alone. The program is about progress NOT perfection. The program helps you to set sustainable boundaries for you, so that you can incorporate things you want in your life (e.g. alcohol, sugar, caffeine) but not in a way that comes at a cost to your valuable health. The program helps you set healthy habits not restrictions.
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“I feel great have lost 2.5kg in first week and 2 cm off my waist - that’s just a bonus though as I really wanted to do this program to clean up my eating habits. Exercise is not a problem but I am from a long line of comfort eaters and I’m irresponsible around food (well I used to be ;)) thanks again — I’m really enjoying it!” —Katie, mum of 2, Brisbane
FOUNDER / EDITOR:
CONTRIBUTOR:
Adriana Solorzano
Chase Tucker
Adriana is the founder of Lean Clean Eating, a food coach, a fitness trainer, an author and a speaker. Over 6 years ago Adriana packed in a successful but totally unfulfilling career as a Senior Accountant for a large glitz CBD firm, to follow her passion for health and fitness. Now she specialises in fitness, food and health coaching. Adriana is passionate about ensuring the path is enjoyable and maintains that it’s not hard when you know what to focus on!
Chase has spent a great deal of his life hiking, skiing, climbing and just generally having a good time in nature all over Australia and the world. Some of his favourite places to trek include the Overland Track in his home state of Tasmania, the Nepalese and Indian Himalayas and the beautiful European Alps! From his background as a tour guide, outdoor gear expert and now an exercise professional, he has created a life that he loves opening the world of outdoor adventure to others.
Download her FREE book ‘The Lean Clean Eating Plan’ at www.leancleaneating.com
To learn how to train with Base Camp Adventure Fitness go to: http://basecampfit.com/ or connect on facebook at: https://www.facebook.com/basecampfit.
(valued $29.95) 6