MELBOURNE CITY WRESTLING SUPPORTS THE EPILEPSY FOUNDATION OF VICTORIA

JANUARY SHOW ANNOUNCED

Melbourne City Wrestling (MCW) has continued to go from strength to strength featuring the best pro-wrestlers from across Australia in a list that includes such established names as KrackerJak, Carlo 'Cash Money' Cannon, Dowie James, Matt Silva and current MCW Champion Slex.

In 2011 limits were pushed, bones were crushed and battles were won as MCW entertained crowds across Melbourne further defining its stature as of one of the premier professional wrestling promotions in the country today.

2012 is shaping up to be even bigger than 2011 says MCW Management – “So much action and drama took place in 2011, and we can't think of a better way to kick off the year then to bring Vendetta 2012 to the Thornbury Theatre on January 28” says MCW Official Michael James.

“We plan to be bigger and even better this year, new talent that has never been featured in MCW before will appear, we will see more action, more drama and plenty of crazy stunts”.

MCW's first show of the year is “Vendetta” a show to support to the Epilepsy Foundation of Victoria. MCW and the Thornbury Theatre will be donating money from every ticket sold directly to the cause.

Head of the Collingwood Cheer Squad - Jeff 'Joffa' Corfe joins us once again on the team in 2012. Joffa (an Epilepsy Foundation ambassador) has gone all out for the cause previously taking part in a grueling bike ride from Melbourne to Adelaide to raise awareness. “As painful as that bike ride was is nothing compared to what these wrestlers put themselves though show after show! It's a very exciting time to be involved in two fantastic organisations - MCW and The Epilepsy Foundation of Victoria. It's even more exciting to see them come together for Vendetta”.

On a sadder note young MCW wrestler “B.J Hudson” sadly lost his sister to Epilepsy when she passed away in her sleep late last year and MCW has come together by holding this show in his sister’s memory. “It was a terrible loss for B.J and his family, and for all the boys to come together united to support him and his family is a testament to the dedication the team has to each other” commented Michael James. “MCW hope to raise as much money as possible and increase awareness. We already have a large prize raffle donated by wwedvd.com.au amongst some other great prizes for fans who attend”.

It is being billed as “the hottest grudge match of the summer” when Melbourne City Wrestling Champion “Slex” puts the championship title on the line against the number one contender Matt 'The Juggernaut' Silva. Slex has shown time after time he is prepare to do whatever it takes to hold on to the title, even though MCW fans constantly greet Slex with jeers, there is no denying his talent.

Matt Silva has been in the title picture before but always seems to fall short, but since splitting from his former manager Joffa, Matt Silva has been on a red hot run defeating everyone that has stood in his way. These two Superstars will lock horns for the very first time in a dream-match of epic proportions.

Vendetta will also feature a Tag Team bout between former MCW Champion Danny Psycho and Adam Brooks, who face the controversial team of Carlo Cannon and Ryan Rollins.

Danny Psycho tags with Adam Brooks who has reformed his ways after leaving Joffa last year. But their opponents have never been shy of the spotlight and making sure everyone knows they are in the building. They will do whatever it takes to get the victory on January 28 in this special feature match-up.

We are pleased to announce International Wrestling star “Sonjay Dutt” will be travelling to Australia as an exclusive feature to Melbourne City Wrestling. Sonjay will be featured on the April 21st show at the Thornbury Theatre however his opponent for that event will be announced at Vendetta.

When asked about competing for MCW, Sonjay responded – “I have worked for major wrestling companies all over the USA and Japan, I am only interested in competing with the absolute best! Stayed tuned because at Vendetta I will put my challenge forth”.

Tension, Drama, Action, Suspense! MCW is the hottest ticket this summer, so whatever your age or background MCW has it all and always delivers.

We invite you to join us on our 2012 journey that all starts on January 28 at Vendetta!

Tickets are now on sale via the Thornbury Theatre Box Office, Online or via Phone.

Date : Saturday 28th January 2012. Doors 6:30pm, Show 7:30pm Venue : Thornbury Theatre - 859 High Street. Thornbury VIC 3071

Tickets :

Tickets via the venue or online at www.melbournecitywrestling.com

Prices : Adults : $20, Children : $15, Family (2 Adults, 2 Children) : $55 More

Information : Email promotions.mcw@gmail.com or phone (03) 9484 9831

Berry-Banana Fudge Sundae- A summer time dessert not to miss!

Berry-Banana Fudge Sundae

Perfect for pre-workout or as a snack on a hot day. Pairing the carbs from the bananas with loads of protein from the cottage cheese and whey will ensure that you digest the sugars from the fruit slowly enough to give you an enduring source of energy pre-workout. As it's low in fat and fibre, it won't take long to hit your muscles but is still best eaten at least one hour prior to your session so that you're not hitting the gym with a full stomach.
* If you're not eating this as a pre workout meal - feel free to add a few teaspoons of crushed walnuts or peanuts.

(Serves 4)

Ingredients:

4 medium bananas
2 servings of UPS Slim in Berrylicious
1.5 servings of UPS Ultimate Sustain in Belgian Chocolate
2 tablespoons of cocoa powder
1/2 cup of cottage cheese
Dash of coconut essence
100g (1 cup) of frozen cranberries

Method:

Begin by making the berry ice cream. Add the protein and cranberries to a food processor with a dash of water. Blend well for up to 4-5 minutes to make a "fluff" (this is where the mixture nearly tripples in size and becomes.... fluffy...), adding the cottage cheese last will retain the soft texture but add an extra creaminess to the texture to make it more like ice cream. Freeze the mixture for about 10 minutes.

Slice the bananas in half lengthways, and then once more down the centre to make strips of banana. Mix the cocoa powder, coconut essence and chocolate protein powder in a small bowl or large mug with enough water to make the mixture resemble a thick fudge sauce. Refrigerate until the ice cream is done and then layer in a sundae or cocktail glass before serving.

Nutritional info:

Calories: 298
Fat: 3g
Protein: 37.7g
Carbs: 28.2g
Fibre: 3.5g  

Why is protein so important after a work out?

By- Ultimate Performance Supplements



 

The most important meal you eat is the one you have after you exercise.

For about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients; and the meal you eat at this time is the most important for building muscle and replenishing energy sources.

After a workout, your body needs is a new supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, bones and many more important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. These are sourced through meat, chicken, eggs, fish or whey protein powder.

The other supply your body will need post work out is some carbohydrate. However unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores.

Ultimate Performance Supplements recommends individuals source  protein from meals throughout the day. However most individuals do not consume enough protein intake through meals alone, therefore a protein powder supplement introduced between breakfast, lunch and dinner will significantly improve the daily amount the body requires. Each individual is unique and must consume minimum 1g of protein per kg of his/her body weight.

Given that the body only has a small time frame to replenish muscles post workout, a fast acting high protein supplement will get straight to work. Ultimate Performance Supplements formulated Ultimate ISO-85+ - a top of the line instantised whey protein isolate and hydrolyzed whey protein isolate, which are the fastest absorbed proteins for rapid repair/recovery. Ultimate ISO-85+ is ideally used immediately before and immediately after intense physical exertion to quickly supply the body with vital amino acids to begin the repair/recovery phase.

Ultimate Performance Supplements recommends individuals take time to research and prepare meals that will be consumed throughout the day.

This includes any added supplements. U.P.S is a trusted Australian company which specialise in sports nutrition and dietary supplements and are committed to providing the purest quality products that give our customers the ultimate ingredients to achieve the best results possible. U.P.S takes pride in using purest and highest quality grade ingredients and keeping the fancy fillers out of our products.

To compliment any healthy lifestyle, look no further than getting a copy of ‘No Cheating’ recipe book; a business founded by a lady named Elissa Jewell. The recipes created by Elissa are high protein, low fat and low carb. Elissa has a great understanding of nutrients and what type’s meals can be easily implemented into any kitchen for any one. Her background in health & fitness industry gives beginners in the gym to the experienced gym goer guilt free recipes all year round.

Check out UPS for quality supplements at www.ultimateperformance.net.au 

And No Cheating! Recipes and info at www.nocheatingrecipes.blogspot.com 

The Christmas Training Circuit- Keep those calories burning!

By- Ultimate Performance Supplements

Don’t completely cut out your usual training regime just because it’s Christmas and the gym is closed or you’re pressed for time! Do this first thing on an empty stomach to boost metabolism and keep calories burning throughout the day. You can add this again end of day for a real challenge…

Description in short- (repeat numbers 2- 8 three times after warm up & before cool down)

1.      Warm up         3-5 minutes of jogging & stretching

2.      Shuttle runs     3 minutes

3.      Body Squats     2 minutes

4.      Push Ups          2 minutes

5.      Burpees           2 minutes

6.      Steps                2 minutes

7.      Full sit ups       2 minutes

8.      Shuttle runs     3 minutes

9.      Cool down       3-5 minutes of stretching

First base - Shuttle runs

Time: Three minutes
Equipment: Two markers 20 meters apart
Task: See how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle. When the three minutes are up, write down how many full shuttles you managed to complete.

Second base – Body squats

Time: Two minutes
Equipment: A mat for extra comfort
Task: See how many squats you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

Third base – Push ups

Time: Two minutes
Equipment: None required
Task: See how many push ups you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

Fourth base - Burpees (mix of star jumps and body squats)

Time: Two minutes
Equipment: None required
Task: See how many burpees you can do in the two minute period. Make sure you get the technique absolutely right. When the two minutes are up, write down how many you managed to complete.

Fifth base - Steps

Time: Two minutes
Equipment: Step/ bench (above knee height) Use a stable chair is necessary
Task: Starting with your right foot, see how many steps up and down (alternating feet) you can do in the two minute period. Make sure you only move one step at a time.

When the two minutes are up, write down how many you managed to complete.

Sixth base - Full sit ups

Time: Two minutes
Equipment: A mat for extra comfort
Task: See how many full sit-ups you can do in the two minute period. Make sure you use your abdominals during this exercise and not your hips. When the two minutes are up, write down how many you managed to complete.

Seventh base - Shuttle runs (again)

Time: Three minutes
Equipment: Two markers 20 meters apart
Task: For the second time in this work out, see how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle.

When the three minutes are complete, write down how many full shuttles you it more than you managed to do at the first base? If so well done!

Don’t forget to cool down or you’ll feel stiff the next day…

www.ultimateperformance.net.au

Exclusive Christmas Pudding for UPS customers- Keeping your waist line in check this festive season. Thanks to Elissa Jewell

Christmas Pudding

For most people, this time of year means a relaxing of the diet/exercise schedule and an associated expanding of the waistband. Those of us whom live a healthy lifestyle all year round and aren't particularly keen to have to spend the next few months undoing the damage of our holiday season partying might enjoy this recipe as a substitute for the traditional Xmas pudding dessert. It is gluten, dairy, sugar and flour free and boasts only 2/3 of the calories, 5 times the protein, 1/5 of the carbs and sugar and twice as much fibre.

(Serves 8)
Ingredients:

6 medium plums
1 green apple
1 punnet of fresh blackberries
4 serves of UPS Ultimate Sustain in Belgian Chocolate
1/2 cup of cocoa powder
2 whole eggs
1/4 cup of almond meal
30g of walnuts
1/3 cup of raw oats
2 teaspoons of brandy essence
1 tablespoon of xanthan gum


Method:

Place a small saucepan of water over a medium heat. Add the plums and heat until the skin begins to peel away from the flesh.
Remove from the water and leave to cool before removing the stones.
Core the apple and then grate into a food processor before adding all other ingredients (including the plums) and blending until smooth.

You may use either steam or a microwave to cook the pudding, steaming will take roughly 1 1/2 hours and will result in a very moist pudding, whereas the microwave will only take 5-6 minutes however will be a little drier. To steam the pudding simply line a round casserole or pudding dish with baking paper before pouring in the mixture. Place the dish inside a double-boiler and keep the heat in by covering with a lid. Follow the same steps of using baking paper/round dish with the microwave.


Nutritional info:

Calories: 245
Fat: 8.2g
Protein: 25.3g
Carbs: 13.9g (10g Net)
Fibre: 3.9g

No Cheating! Clean but indulgent recipes for fitness buffs
www.facebook.com/buff.recipes
http://nocheatingrecipes.blogspot.com

Our UPS stand on animals as gifts at Christmas!

 

Rescused animals by UPS owners in 2010

Its that time of year when animals are one of the biggest sale items for gifts at Christmas. UPS owners are devoted animal lovers and hope that others are aware this time of year can be a cruel one as many people do not understand the ramifications of giving a pet as a gift at Christmas time. As a result, many animals are dumped, abandoned and uncared for. Last year alone, the cat protection society had to put down over $250,000 unwanted cats. The Lost Dogs home among many other dog welfare organization, locked their doors, unable to house anymore unwanted and uncared for pets. If you are thinking of giving an animal as a gift to someone, there are a few things to consider.

* Never give an animal as a surprise gift
* Be sure that the person who will be responsible, understands the difference between toys and an animal life
* Ensure the receiver has funds to pay for necessary vaccinations, training, food etc
* Include the receiver in the selection of pet (is is suitable for the home, children, lifestyle)
* Provide the receiver with reading materials on active lifestyle, nutrition for their pet and responsible pet ownership
* Be sure over the holiday season, the new pet is not abandoned due to pre planned trips and find a suitable sitter or business to house the animals safely over the summer season.
* Adopt from one of the many animals shelters around or donate balnkets and food for the orphaned animals that will not be in a warm cozzy home this Christmas

 

Be sure that if you know someone who is interested in becoming a pet owner of any animal, that they are ready to take on the responsibilities required. Animals maybe given as a gift, but the joy comes with a life long relationship of companionship with your pet! Most importantly, this is the time to take a look at all the animals that have already been neglected and have been living in animals shelters. The Lost Dogs Home and the Cat Protection Society, to name a couple have many animals that are just waiting to be taken into a caring and loving home!


If you have any compassion in your heart, you will spare some gold coins and purchase some tinned cat & dog food or blankets and deliver them yourself to any animal shelter before Christmas this year! Together, we can a difference in these animals lives...


UPS TEAM
info@ultimateperformance.net.au

Welcome our newest UPS Sponsored Athlete - He is; Adam Browner

 Style    Aesthetics 

www.ultimateperformance.net.au





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

Calories: 207
Fat: 7.9g
Protein: 25.2g
Carbs: 6.6g (3.3g net)
Fibre: 3.3g  

NoCheating! Clean but induldgent recipes - by Elissa Jewell  

 

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

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

A great alternative to the standard Tiramisu- By Elissa Jewel

Tiramisu



The below recipe is intended as a treat meal which won't do nearly as much damage to your waistline as the regular version. Standard tiramisu recipes have a nutritional profile of around 366 calories, 25g of fat, a mere 3g of protein and 32g of carbs, of which around 24g are sugar. This recipe has 92 less calories, 14g less fat, a whopping 38.5g of protein and only 4.9g of carbs, only 0.7g of which is sugar.

Ingredients:

Almond sponge

2/3 cup of almond meal
1 whole egg
1 scoop of vanilla protein powder
1/3 cup of water
1 teaspoon baking powder
1 cup of strong black coffee

Vanilla "marscapone"

2 scoops of vanilla protein powder
1/2 cup of low fat cottage cheese
1/4 cup of water
Cocoa powder

Method:

Begin by making the almond sponge. In a large bowl, mix together all ingredients except coffee and pour into a rectangular tupperware container.

Microwave the mixture on high for 1 minute before turning out onto a cooling rack. Once cool, cut the sponge in half lengthways, and then into ten equally sized fingers.


Place the sponge fingers into a larger container and pour the coffee over the top. Leave to cool for about 5 minutes while you make the "marscapone."


To make the vanilla cream mixture, simply blend all ingredients (except the cocoa powder) together until thick and creamy.

Assemble the tiramisu within the same container you used to create the sponge, as this will keep your tiramisu uniform and neat.

Layer the first layer of sponge fingers on the bottom before coating with half the cream mixture. Sprinkle cocoa powder on the top before repeating the process.


Place in the fridge for approximately 2 hours or until the cream has "set."

(Serves 4)
Nutritional info:

Calories: 274
Fat: 10.9g
Protein: 38.5g
Carbs: 4.9g (4.0g net)
Fibre: 0.9g

Lemon Meringue Protein Bar - By Elissa Jewell



Lemon Meringue Protein Bar

 Most protein bars retail for between 4 and 6 dollars and contain a multitude of ingredients that sound like inedible, "sciencese" ingredients. Some of these ingredients include sugar alcohols - a largely indigestible and manufactured form of carbohydrate. These will be listed as malitol, sorbitol or anything ending in "tol" on the nutritional info which, if eaten in large quantities, will give you pretty painful repercussions including
stomach upsets.

At first glance the overall nutritional info of some bars may be quite good - after all - low calories/carbs, high fibre and high protein foods are the staple of any fat loss diet. The problem lies in the fact that these bars are processed beyond belief and contain many ingredients that you can hardly pronounce. In my opinion, it would stand to reason that if you can't pronounce the ingredients, then it's likely that your body doesn't know how to digest them! The best way to save money, stick to your diet and still enjoy the taste and convenience of protein bars is to make them yourself. A standard protein bar has over 20 ingredients, the below recipe has five. (And it's pretty easy to pronounce "egg!")

This recipe is a little fiddly and time consuming, but it is well worth the effort! The flavour of the bar is exactly like a lemon meringue pie and provides 32g of protein for a smaller bar and 40g for a larger bar. Because of it's low carb and fat content, it's a perfect snack for anyone on a fat loss diet but would also serve well as a post-workout bar if eaten alongside a source of quick-digesting carbohydrates.

Ingredients:

 Base:1/2 cup of rolled oats
1/2 cup of wheat bran
1/2 serving of vanilla protein powder

Lemon filling:4 egg whites - beaten until stiff
2 egg yolks
3 servings of vanilla protein powder
The rind of 1 lemon
The juice of 1/2 a lemon

Meringue topping:2 egg whites - beaten until stiff
1/2 serving of vanilla protein powder

Method:
Begin by preheating the oven to 160 degrees Celcius and making the base.
Simply add the oats and bran to a bowl and cover with about 1/2 a cup of water. Cook on high for two minutes or until oats are soft. Leave to cool before mixing in the protein powder.

Spread the filling mixture out onto the bottom of a square baking dish and ensure that the filling is even and also coats the sides. Bake in the oven for about 15-20 minutes or until crispy and golden, and begin making the filling.

To make the filling beat the egg whites until stiff and then gradually add the protein powder, lemon juice and lemon rind. Add the whole egg and egg yolk last to create a deep yellow colour. Pour this filling into the pre-cooked base and cook for a further 5-10 minutes
or until the top of the filling has gone golden.

Make the meringue topping by slowly adding the protein powder to the egg whites to keep them as light and fluffy as possible. Once the filling has browned, spread the meringue topping over the filling and bake for a further 5 minutes or until golden.

Leave the lemon meringue to cool before cutting into 6 or 4 evenly sized bars - depending on your macronutrient and calorie needs.

Nutritional info: (For each bar, if making 4 bars)Calories: 247
Fat: 5.0g
Protein: 40.0g 
Carbs: 8.9g
Fibre: 3.4g

Nutritional info: (For each bar, if making 6 bars)Calories: 197
Fat: 4.0g
Protein: 32.0g
Carbs: 7.2g
Fibre: 2.7g

By Elissa Jewell

 

UPS athletes- Top placings in the recent NABBA/WFF Victoian Bodybuilding / Figure Championships

Abe Elzaibek

 

 

 

 

 

 

 

A huge congratulations to our three UPS sponsored athletes that took to the Mr & Miss Victorian bodybuilding championships on Sunday 6th October. 

Jimmy Kotantonis was is crisp condition, taking out the 1st Place Mr Victoria Title, Class 4 and battled it out in the overall mens division.

Abe Elzaibek's muscle mass was freaky and that placed him a 1st Place Mr Victoria Title, Class 2 adding him to the awesome line up in the overall mens division.

The overall mens line up was of great quality, two of the best, out very own UPS sponsored athletes. It would have been tough been a judge for that line up. Clearly the two best were indeed Jimmy and Abe.

The decision was made, and Abe Elzaibek took the title of Mr Victoria Mens Overall Champion. A huge congratulations to both guys....Both very deserving of their titles. 

Our very own Georgia Holton was in a great line up of figure girls, taking the 3rd place Miss Victoria Title. Well done Georgia! Now we wait anxiously as all three continue preparations for the Australian and Elite Championships this coming Sunday 16th October. 

We wish you all the best of luck!

Jimmy Kotantonis

Georgia Holton

 

www.ultimateperformance.net.au