Style 
Aesthetics 
Sunday, November 27, 2011
Saturday, November 26, 2011
High Protein Lamingtons
Ingredients
Sponge cake:
5 egg whites
1 whole egg
1 serve of vanilla protein powder
1/3 cup of almond meal
1/2 teaspoon of baking powder
Strawberry jam filling:
1 punnet of fresh strawberries
1 serve of Berrylicious protein powder
1/2 tablespoon of gelatine
Chocolate and coconut icing:
1 serve of chocolate protein powder
2 tablespoons of cocoa
1 teaspoon of melted coconut oil
3 tablespoons of dessicated coconut
Water
Method
Begin by making the strawberry jam filling first. You can make it a day in advance if you so wish.
To make the jam:
Hull and slice the strawberries in half and add to a small saucepan on a very low heat. Add about 1/4 cup of water and gently simmer until the strawberries have lost their shape and the mixture becomes thick and "jammy." This will take roughly 40 minutes, during this time make sure to check the mixture regularly and stir often. Once at the right consistency, take the strawberries off the heat and leave to cool for about five minutes before adding the protein powder and gelatine and mixing well. Place in a small container in the fridge to set.
To make the sponge cake:
Preheat the oven to 150 degrees celcius. Beat the egg whites until stiff, before adding the almond meal, whole egg, baking powder and protein in small batches to ensure that the mixture stays fluffy. Pour into a baking tray which is small enough to allow the mixture to fill at least 1/2 a centimetre up the sides before baking for 15-20 minutes or until the sponge has set.
Once the sponge has cooked and cooled, spoon a thin layer of jam over the top before folding it over and cutting into 6 even sized sandwich portions.
Mix the protein powder, cocoa, melted oil and a dash of water together and stir well to remove any lumps. Drop the sandwiched portions of sponge and jam into the mixture so that they coat all sides before rolling in the dessicated coconut.
Leave to settle for about 5-10 minutes before serving as the coating will harden slightly.
Recipe makes 6 rectangular lamington fingers.
Nutritional info
Once the sponge has cooked and cooled, spoon a thin layer of jam over the top before folding it over and cutting into 6 even sized sandwich portions.
Mix the protein powder, cocoa, melted oil and a dash of water together and stir well to remove any lumps. Drop the sandwiched portions of sponge and jam into the mixture so that they coat all sides before rolling in the dessicated coconut.
Leave to settle for about 5-10 minutes before serving as the coating will harden slightly.
Recipe makes 6 rectangular lamington fingers.
Nutritional info
Calories: 207
Fat: 7.9g
Protein: 25.2g
Carbs: 6.6g (3.3g net)
Fibre: 3.3g
Fat: 7.9g
Protein: 25.2g
Carbs: 6.6g (3.3g net)
Fibre: 3.3g
Thursday, November 24, 2011
A business with PASSION!
Penny Lomas Personal Training
Bio
Sponsored Athlete Penny Lomas is a registered Personal Trainer and Pilates Instructor based in South Yarra, Melbourne. She specializes in rehabilitation and corrective exercise, body sculpting and extreme body transformation, lifestyle coaching and sports specific nutrition.
Starting her sporting background in endurance running and cycling and then making the transition into figure bodybuilding, Penny lives and breathes health and fitness and has a pure passion for clean living.
Penny is a Fitness Model and cover girl, and a health and fitness writer and regular columnist for female fitness magazines and websites.
“Bringing empowered and energetic women interested in physical and mental strength to their fitness peak, by recognizing their strengths and weaknesses and working as a team to build a better self. The body is a machine controlled by the mind, if the mind believes it - the body can achieve it!" – Penny Lomas
Personal Training & Lifestyle Coaching
Penny’s first passion is EXERCISE! Penny is a knowledgeable, focused and technical trainer, her Personal Training not only focuses on the physical aspect of developing your physiques but the knowledge and lifestyle changes needed to implement a sustainable healthy body and mind, therefore making her service one of a complete lifestyle coaching system.
“I teach my clients that your life is what you make it. Your body is simply the car, and your mind is the driver. The driving force forward is far more powerful than engine. I believe a workout session should be all about you, fun, and achieved in a positive mind: this atmosphere I am here to create.”
Penny also offers online personal training services for people unable to make it into the gym to see her, this is a mentor program.
Pilates
Penny is a registered Pilates Instructor. Pilates is corrective exercise to tone and strengthen your muscles, especially your CORE.
Penny specializes in Power Pilates. Traditional Power Pilates used to be on the reformer bed but nowadays it is also classed as a faster paced Mat Pilates Class, incorporating all sorts of toys for prop’s - weights, bars, therabands. The exercises are challenging and we work at a higher intensity, suitable for an intermediate to advanced workout but regressions are available for beginners. The class has fewer breaks and moves with precision, pace and you guessed it……..Power! Power Pilates classes are hard to come by and each Instructor has a personalized style.
This is not a workout for the faint hearted; the heat is cranked up so it’s like Bikram Pilates. Working up a sweat by challenging and strengthening your upper body, balance and coordination, whilst working within the Pilates Principles – moving with fluidity and grace.
Pilates can benefit people of all ages and fitness levels. It can improve flexibility, increase core muscles strength, enhance muscular control of the back and limbs, create greater awareness of posture, improve physical coordination and balance and provide safe rehabilitation of joint and spinal injuries.
Penny offers this service to large group classes (up to 35), small group classes (up to 6), one on one Pilates, rehabilitation/corrective Pilates, and Power Pilates.
BioSignature Modulation
Penny is also a Charles Poliquin registered Bio signature Modulation Practitioner.
What is BioSignature Modulation?
BioSignature Modulation is a systematic approach to losing unwanted body fat in specific locations "Spot reduction". The science behind BioSignature Modulation comes from skin fold data Charles Poliquin has gathered over the past 20 years and comparing his data against blood, urine and saliva tests to determine a clients specific hormone imbalance
Charles Poliquin has discovered 12 specific sites that can be measured to scientifically determine what hormones need to be optimized and which supplements can be used to achieve rapid results in fat loss.
The Power of Hormones
Hormones, diet and the right kind of exercise are all critical components in how the body looks and feels. BioSignature Modulation allows us to look at specific hormones and how they can affect weight loss and the overall condition of the body. For example, the thickness of one's umbilical skin fold ?belly button? is a reflection of one's cortisol output. It is a direct reflection of one's stress levels and their ability to handle it. BioSignature Modulation allows us to recommend specific supplements, exercise and dietary changes that can specifically target fat loss in the belly region. Some females have a tendency to store a majority of their fat in the hips and thighs while others may store fat in the arms and torso. Specific hormones dictate where and why the body stores fat. BioSignature Modulation allows us to naturally fix the hormones that are out of balance allowing for quick and effective fat loss in the targeted areas.
Happy Meals
The newest addition to Penny’s business is her Happy Meals workshop. Which is a program to encourage, inspire and educate a healthier connection with eating, exercise and body image. The Program is available as a 1on1 program or as a workshop. Happy Meals is not for the faint hearted, and builds knowledge without judgment and develops change within!
Happy Meals is targeted at any of the following:
• People currently with/or recovering from eating disorders
• People with disordered eating habits
• People with disordered exercise and/or lifestyle habits
• People with a negative or unhealthy connection with eating and food
• People with a negative self perception
• People with body image dissatisfaction
• People with a friend or family member with any of the above.
Happy Meals aims to:
• Rebuild self esteem in a intimate, safe environment
• Create a positive self perception
• Create body image satisfaction
• Minimize/correct distorted eating habits
• Educate and implement positive thinking
• Educate and implement mindful thinking, behavior and eating
• Educate and implement acceptance and commitment strategies
• Create a network of strong, inspiration women to support each other.
For more information on Penny and her business visit her at http://www.pennylomas.com.au/
pennylomaspersonaltraining@gmail.com
Bio
Sponsored Athlete Penny Lomas is a registered Personal Trainer and Pilates Instructor based in South Yarra, Melbourne. She specializes in rehabilitation and corrective exercise, body sculpting and extreme body transformation, lifestyle coaching and sports specific nutrition.
Starting her sporting background in endurance running and cycling and then making the transition into figure bodybuilding, Penny lives and breathes health and fitness and has a pure passion for clean living.
Penny is a Fitness Model and cover girl, and a health and fitness writer and regular columnist for female fitness magazines and websites.
“Bringing empowered and energetic women interested in physical and mental strength to their fitness peak, by recognizing their strengths and weaknesses and working as a team to build a better self. The body is a machine controlled by the mind, if the mind believes it - the body can achieve it!" – Penny Lomas
Personal Training & Lifestyle Coaching
Penny’s first passion is EXERCISE! Penny is a knowledgeable, focused and technical trainer, her Personal Training not only focuses on the physical aspect of developing your physiques but the knowledge and lifestyle changes needed to implement a sustainable healthy body and mind, therefore making her service one of a complete lifestyle coaching system.
“I teach my clients that your life is what you make it. Your body is simply the car, and your mind is the driver. The driving force forward is far more powerful than engine. I believe a workout session should be all about you, fun, and achieved in a positive mind: this atmosphere I am here to create.”
Penny also offers online personal training services for people unable to make it into the gym to see her, this is a mentor program.
Pilates
Penny is a registered Pilates Instructor. Pilates is corrective exercise to tone and strengthen your muscles, especially your CORE.
Penny specializes in Power Pilates. Traditional Power Pilates used to be on the reformer bed but nowadays it is also classed as a faster paced Mat Pilates Class, incorporating all sorts of toys for prop’s - weights, bars, therabands. The exercises are challenging and we work at a higher intensity, suitable for an intermediate to advanced workout but regressions are available for beginners. The class has fewer breaks and moves with precision, pace and you guessed it……..Power! Power Pilates classes are hard to come by and each Instructor has a personalized style.
This is not a workout for the faint hearted; the heat is cranked up so it’s like Bikram Pilates. Working up a sweat by challenging and strengthening your upper body, balance and coordination, whilst working within the Pilates Principles – moving with fluidity and grace.
Pilates can benefit people of all ages and fitness levels. It can improve flexibility, increase core muscles strength, enhance muscular control of the back and limbs, create greater awareness of posture, improve physical coordination and balance and provide safe rehabilitation of joint and spinal injuries.
Penny offers this service to large group classes (up to 35), small group classes (up to 6), one on one Pilates, rehabilitation/corrective Pilates, and Power Pilates.
BioSignature Modulation
Penny is also a Charles Poliquin registered Bio signature Modulation Practitioner.
What is BioSignature Modulation?
BioSignature Modulation is a systematic approach to losing unwanted body fat in specific locations "Spot reduction". The science behind BioSignature Modulation comes from skin fold data Charles Poliquin has gathered over the past 20 years and comparing his data against blood, urine and saliva tests to determine a clients specific hormone imbalance
Charles Poliquin has discovered 12 specific sites that can be measured to scientifically determine what hormones need to be optimized and which supplements can be used to achieve rapid results in fat loss.
The Power of Hormones
Hormones, diet and the right kind of exercise are all critical components in how the body looks and feels. BioSignature Modulation allows us to look at specific hormones and how they can affect weight loss and the overall condition of the body. For example, the thickness of one's umbilical skin fold ?belly button? is a reflection of one's cortisol output. It is a direct reflection of one's stress levels and their ability to handle it. BioSignature Modulation allows us to recommend specific supplements, exercise and dietary changes that can specifically target fat loss in the belly region. Some females have a tendency to store a majority of their fat in the hips and thighs while others may store fat in the arms and torso. Specific hormones dictate where and why the body stores fat. BioSignature Modulation allows us to naturally fix the hormones that are out of balance allowing for quick and effective fat loss in the targeted areas.
Happy Meals
The newest addition to Penny’s business is her Happy Meals workshop. Which is a program to encourage, inspire and educate a healthier connection with eating, exercise and body image. The Program is available as a 1on1 program or as a workshop. Happy Meals is not for the faint hearted, and builds knowledge without judgment and develops change within!
Happy Meals is targeted at any of the following:
• People currently with/or recovering from eating disorders
• People with disordered eating habits
• People with disordered exercise and/or lifestyle habits
• People with a negative or unhealthy connection with eating and food
• People with a negative self perception
• People with body image dissatisfaction
• People with a friend or family member with any of the above.
Happy Meals aims to:
• Rebuild self esteem in a intimate, safe environment
• Create a positive self perception
• Create body image satisfaction
• Minimize/correct distorted eating habits
• Educate and implement positive thinking
• Educate and implement mindful thinking, behavior and eating
• Educate and implement acceptance and commitment strategies
• Create a network of strong, inspiration women to support each other.
For more information on Penny and her business visit her at http://www.pennylomas.com.au/
Friday, November 18, 2011
How can I improve my metabolism?
We have been receiving a lot of e-mails on the topic of metabolism. What is it? Why is it important? How can I increase it? Metabolism is a fairly complicated subject.
Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc... your body is constantly burning calories to keep you going. Metabolism is affected by your body composition. By body composition, this means the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular.
For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person.
Start exercising! If you've never exercised before, make sure you see a doctor before beginning a new exercise. You can increase your muscle mass by doing some type of resistance work (i.e. lifting weights, rubber bands, hand weights etc...). You can also decrease your level of body fat by doing some type of aerobic exercise at least 4 days a week for longer than 40 minutes.
You also need to eat! - Do not diet, just watch the types of foods you eat. Fish is amongst the foods that speed up metabolism. Fish is rich in Omega-3 fatty acids, which regulate levels of leptin in the body. According to researchers, this hormone is responsible for the speed of metabolism in the body, as well as for your body making a decision, whether to burn fat at the point, or to store it.
Foods that speed up metabolism also include meats. The body spends more time to digest meat (proteins) in comparison to easily digested carbohydrates and fats. According to many nutritionists, digesting proteins accelerates burning of calories almost twice. Danish researchers provide even more optimistic numbers. According to them, adding 20% of protein supplements in your daily diet will increase burning of calories by more than 5%.
Vegetables! Consuming 3-4 serves daily of low G.I veggies will keep your calories burning, as it works to break down and digest these. Low G.I veggies are also called 'negative' calories, as they don't contain nasties that the body can store as fat.
Lemons increase immunity and accelerate metabolism. Lemons are often used for various metabolic disorders. Tea with lemon or water with lemon will speed up your metabolism and fat burning processes.
DON'T-
If you eat a very low-calorie diet, your metabolism will slow down in order for your body to survive (your body thinks it is starving).
DO-
Speeding up metabolism can be achieved by eating 5 small meals throughout the day, instead of eating 2-3 large meals. Food (especially in many small portions) accelerates metabolism. In fact, 10% of calories that you burn each day go to metabolizing the consumed nutrients. For best results, split your meals into 5 small portions and be sure to have a breakfast, as it results in speeding up metabolism in your body.
NOTES-
When you are exercising aerobically, your focus should be on burning calories and working your cardiovascular system. Because it takes more calories to exercise, your metabolism is sped up during the activity.
When you are lifting weights or doing other resistance work, focus on the activity itself which not only burns calories but increases muscle strength, tone and endurance.
The combination of aerobic activity and weight training will result in a body that has more muscle and less fat - so the end result will be a higher metabolism.
UPS
Results Start Within
Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc... your body is constantly burning calories to keep you going. Metabolism is affected by your body composition. By body composition, this means the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular.
For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person.
Start exercising! If you've never exercised before, make sure you see a doctor before beginning a new exercise. You can increase your muscle mass by doing some type of resistance work (i.e. lifting weights, rubber bands, hand weights etc...). You can also decrease your level of body fat by doing some type of aerobic exercise at least 4 days a week for longer than 40 minutes.
You also need to eat! - Do not diet, just watch the types of foods you eat. Fish is amongst the foods that speed up metabolism. Fish is rich in Omega-3 fatty acids, which regulate levels of leptin in the body. According to researchers, this hormone is responsible for the speed of metabolism in the body, as well as for your body making a decision, whether to burn fat at the point, or to store it.
Foods that speed up metabolism also include meats. The body spends more time to digest meat (proteins) in comparison to easily digested carbohydrates and fats. According to many nutritionists, digesting proteins accelerates burning of calories almost twice. Danish researchers provide even more optimistic numbers. According to them, adding 20% of protein supplements in your daily diet will increase burning of calories by more than 5%.
Vegetables! Consuming 3-4 serves daily of low G.I veggies will keep your calories burning, as it works to break down and digest these. Low G.I veggies are also called 'negative' calories, as they don't contain nasties that the body can store as fat.
Lemons increase immunity and accelerate metabolism. Lemons are often used for various metabolic disorders. Tea with lemon or water with lemon will speed up your metabolism and fat burning processes.
DON'T-
If you eat a very low-calorie diet, your metabolism will slow down in order for your body to survive (your body thinks it is starving).
DO-
Speeding up metabolism can be achieved by eating 5 small meals throughout the day, instead of eating 2-3 large meals. Food (especially in many small portions) accelerates metabolism. In fact, 10% of calories that you burn each day go to metabolizing the consumed nutrients. For best results, split your meals into 5 small portions and be sure to have a breakfast, as it results in speeding up metabolism in your body.
NOTES-
When you are exercising aerobically, your focus should be on burning calories and working your cardiovascular system. Because it takes more calories to exercise, your metabolism is sped up during the activity.
When you are lifting weights or doing other resistance work, focus on the activity itself which not only burns calories but increases muscle strength, tone and endurance.
The combination of aerobic activity and weight training will result in a body that has more muscle and less fat - so the end result will be a higher metabolism.
UPS
Results Start Within
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