KT's BLOG

Get your butt into gear – Part 2

We learnt from Part 1 of this blog (click here if you missed it) that a weak butt might be the culprit when it comes to your lower back pain.  Having a weak butt (glutes) means your back takes up the slack when it comes to supporting your body in everyday movements...

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Get your butt into gear

Bottoms, butts, backside. Call it what you want, we all have one, but how strong is yours? Did you know your body can actually switch on the wrong muscles because the correct ones are weak or inactive?  This is most common in our glutes (butt) and can be the reason...

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Rock Cakes

Ingredients 100 g Light peanut butter  2 x Weet-bix  ½ cup honey  1 cup rolled oats  1 cup wholemeal self-raising flour  60 g sultanas, chopped  ¼ cup egg whites Directions Crush Weet-bix into a bowl and mix in all other ingredients. Weigh the batter and divide by 16...

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Fiesta Salad

Ingredients 1/2 cup iceberg lettuce, shredded 3 cherry tomatoes 
 1/8 medium capsicum 1/4 medium Lebanese cucumber, chopped 1 slice red onion, chopped 1/4 avocado, chopped 1/4 cup, no added salt, canned corn, drained and rinsed. 1/2 cup no added salt canned kidney...

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Turmeric chicken Bowl

Ingredients 1 x 200g packet dried thick rice noodles 4 un-crumbed chicken breast schnitzels (about 500g) 1½ teaspoons ground turmeric 2 tablespoons gluten-free, reduced-salt tamari 1 tablespoon gluten-free sweet chilli sauce 1 green oak leaf lettuce, leaves separated...

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YOU GO, I GO – partner workout

In a recent post I talked about how you can incorporate your kids in your exercise schedule so not only you can keep your workouts consistent, but how you set a great example to them about keeping healthy and well.  If you missed it click here Exercising with your...

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Stretch your way around Australia

Being fit and healthy means a lot of things to a lot of people. There are many components to being fit and healthy, building and maintaining muscle and aerobic fitness are just some. You need to think about flexibility, too. Stretching can help. You may think of...

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Travel-Friendly, mini resistance band workout

When it comes to resistance training, using your body weight is the best starting point to develop your strength and mobility. But stepping it up and incorporating mini bands into your workout can be the challenge you have been waiting for. The beauty of these wide...

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Traveling with back pain: No thanks!

Sore lower backs are a reoccurring issue that comes up on a regular basis. I see it in my new clients when they come to train with me and I hear it from those of you that are travelling. No one wants to be in pain. Its awful, its depressing and debilitating, but it...

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Traveling fit kids

Finding time to workout while traveling can be a difficult task, but add kids to the mix and it can seem almost impossible! Going to a gym in a local town can lead to the question of “who’s going to watch the kids?”, while working outdoors can lead to the question of...

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Just do something

"Just do Something. Do your best to check the 'movement' box everyday.” That’s typically my response when asked about how to deal with the challenges of exercising when you are on the road or leading a busy home life. Different climates, different schedules, different...

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How mobility training can keep you traveling longer

When we think of keeping fit and healthy, we think of things like walking, weight training and increasing your heart rate to improve your cardio capacity. These are essential to leading a healthy long life and these aspects of fitness are generally the main focus in...

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Smoothie Travels

Its sometimes hard to eat healthy all the time when travelling.  Often we just run out of ideas (or is that just me!) on what to eat to stay healthy.  Of course we indulge in less healthy alternatives, but keeping up good habits allows us to enjoy cakes, bickies and...

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Exercise: Where do we begin

If you are planning to hit the road (excitement building) or are already travelling (lucky buggers) you might already know it can be physically demanding as well as wonderfully relaxing all at the same time. There are the activities of setting up camp frequently,...

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Apple & Raisin Muffins

Ingredients 1 ½ cups almond flour/meal 3 tbsp coconut flour 1 tbsp cinnamon ½ tsp baking soda ¼ tsp sea salt 1 apple grated with or without skin 3 eggs (including yolks) 3 tbsp coconut oil (melted) 2 tbsp maple syrup 2 tbsp unsweetened almond milk 1 tsp vanilla...

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