Shake it up

Spring Change your workout!

Do you do the same workout week in week out? Well you shouldn't be. Its important to vary your workout for 2 fundamental reasons:
  1. Psychologically: To prevent bored associated with doing the same workout. Motivation is an integral part of a successful workout. Just doing the workout isn't enough its important to enjoy it and enjoy planning workouts to maximise the neurological/chemical benefits.
  2. Physiologically: To avoid reaching a plateau in workout performance and, subsequently, training results variety is the key. Research has shown that adding variety to an exercise program can improve adherence. Exercise scientists at the University of Florida observed that individuals who modified their workouts every two weeks over an eight-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise programs when compared to individuals who followed the same workout regimens week after week. Varying your exercise routine can also help you stay physically challenged. Many of the body's physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks. If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus.
  3. Finally its a great opportunity to try a new sport, class or environment. Always in the gym why not head out to a local park for a challenging hill run or try that boxing class you've been peaking through the windows at all year.
Spring is one of the best times to start something new. The weather has started to warm up, sunny days are making us happy, we've got over our SAD (Seasonal Affective Disorder), and we're keen to make some changes before summer comes.

Buy I new pair of sneakers or workout gear to motivate too. Nothing strikes up commitment then having a new outfit to wear or putting some $$$ in.

Alternatively if you're not sure where to start. See our helpful pics below; we've got week 1 all sorted for you!!




Enjoy!!! NF x


Your next dinner date...


Phoenix dactylifera more commonly known as a Medjool or humble Date. Sweet, delicious fruit from the tropical oasis, brimming with much-needed minerals and energy to help you stay fit and healthy. Per 100g Dates have 277calories, 1.8g fat, 6.7g fibre (18% of your RDA). 15 µg of folate (4%), 0.8mg of B5 (16%), 0.25mg of B6 (19%), 696mg of potassium (16%), 0.36mg of Copper (40%), 0.9mg of Iron (11%), 54mg of Magnesium (13%). 

Dates are one of the very best sweet and versatile foods that can regulate the digestive process. It can significantly boost energy levels in people within half an hour of consuming it. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. It is also said that taking one date per a day will help you to maintain your eye health all your life. 

Other health benefits include:

Constipation: Dates are often categorized as a laxative food. This is why dates are so frequently eaten by people suffering from constipation. Dates have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.

Bone Health and Strength: The significant amounts of minerals found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Dates contain selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength.

Intestinal Disorders: The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake of dates helps to inhibit growth of the pathological organisms and thus, they help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, dates contain those insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient.

Anemia: Dates have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength, while decreasing feelings of fatigue and sluggishness.

Energy Booster: Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world use dates for a quick afternoon snack when they are feeling lethargic or sluggish.


New Zealand's Super Secret


People are attracted to kiwifruit because of its brilliant green color and exotic taste. But, the real uniqueness of kiwi fruit comes from its health benefits, So how super is this superfood?

Ironically the kiwi fruit is actually not native to New Zealand rather China to be precise. Originally names Yang Tao it was renamed the Chinese Gooseberry in 1960 then renamed kiwi fruit after its importation into the US from New Zealand. Now the kiwifruit is grown commercially in Australia and New Zealand.

Kiwifruit is the most nutrient dense of the top 26 fruits consumed in the world today. 
Kiwifruit is a nutrient-dense fruit that only provides 90 calories per 148-gram serving, most of which come from the 20 grams of carbohydrates present in the fruit. A serving of kiwifruit also provides 16 percent of the daily requirements, of dietary fiber. A single serving of kiwifruit provides 240 percent of the daily requirement, of vitamin C. Kiwifruit also provides about 10 percent of the daily requirements of 
folate, a nutrient that aids in the formation of red blood cells. Health Benefits Kiwifruit contains lutein, an antioxidant that plays an important role in preventing loss of eyesight due to age-related macular degeneration. Antioxidants in kiwifruit may decrease symptoms of asthma such as wheezing and shortness of breath in children. 
Eating kiwi fruit is clearly a healthy choice, and it is particularly useful in these cases:
  • Prevents Asthma
  • Prevents wheezing and coughing, especially in children
  • Protects our DNA from mutations
  • Provides a healthy amount of antioxidants and vitamins which helps improve immunity, fights signs of     aging, heals wounds
  • Helps prevent colon cancer thanks to a high fiber content
  • which helps to lower the risk of heart disease by decreasing blood cholesterol levels.

 The key to enjoying kiwifruit is to eat it when it is ripe and sweet. Kiwifruit can be eaten any time of the day, and you can start your day with a kiwifruit smoothie or make kiwifruit pancakes for breakfast. For lunch, add the emerald green flesh of kiwifruit to shrimp or chicken salad. You can even use pureed kiwifruit as a marinade for meats or for making a healthy dessert sauce to top your favorite ice cream.