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EAT CLEAN, TRAIN MEAN, STAY LEAN!

WANT TO KNOW MORE?    YOUR FIT-THOUGHTS?   A little bit about Mara-Jane   Mara-Jane Clean Eating   Mara-Jane Workouts & Exercises!   Fit-motivation   Mara-Jane Fit-Tips   CLICK for mara-jane's misson to be fit progress   LIKE MY FACEBOOK - Mara Jane Fitness Progress   

I was a ballet dancer for 10 years and studied fulltime at the Australian Ballet School, graduating with an Advanced Diploma in Dance. I now am a qualifed Personal Trainer.

I have had this page for a while now, however I want to make it more personalised with my own fitness, clean eating, workouts, tips and advice. I am on my own journey with weight loss and most importantly toning up the HEALTHY way. You can read more about my past my cliking on my A LITTLE BIT ABOUT MARA JANE tab.

I wan't to share with you ladies all the information I know and have learn't through my amazing experience. Ask away if you have any questions I would love to help :)

twitter.com/MaraJaneFitness:

    I made this amazing smoothie today!
Who want’s to know the recipe? x

    I made this amazing smoothie today!

    Who want’s to know the recipe? x

    — 1 year ago with 1 note
    #clean food  #smoothie  #healthy  #fit 
    NO EXCUSES! Who will be up at 5am to train? I’ll be doing my fat burning walk and and before work. Then weights after work.

    NO EXCUSES! Who will be up at 5am to train? I’ll be doing my fat burning walk and and before work. Then weights after work.

    — 1 year ago with 15 notes
    #fit  #fitness  #motivation  #healthy  #strong 
    Tuna, asparagus, mushroom and onion mmm dinner time!

    Tuna, asparagus, mushroom and onion mmm dinner time!

    — 1 year ago with 2 notes
    #food  #healthy  #fitness  #fitblr  #clean eating 
    If you fail to plan, you plan to fail! Spent an hour prepping meals for tomorrow and the next! :)

    If you fail to plan, you plan to fail! Spent an hour prepping meals for tomorrow and the next! :)

    — 1 year ago with 6 notes
    #healthy  #clean eating  #fitblr  #food  #fitness 
    Good Bye Love Handles!

    Goodbye Love Handles

    OBLIQUE V-UP

    Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques.

    10 repetitions each side [Beginner]

    Goodbye Love Handles

    SAXON SIDE BEND

    Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your right side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your left side as far as possible..

    6 to 10 repetitions each side [Beginner to intermediate]

    Goodbye Love Handles

    SPEED ROTATION

    Stand while holding a dumbbell with both hands in front of your midsection. Twist 90 degrees to the right, then 180 degrees to your left. Keep your abs tight and move fast. Bring to center. Alternate the side you start with.

    10 repetitions each side (Intermediate)

    (Source: mara-jane)

    — 1 year ago with 7 notes
    #gym  #fitness  #fitblr  #motivation  #exercise  #exercises  #healthy 
    Some of my intake today. Top is my night grocery shopping. Planning to make chicken, sweet potato and broccoli for tomorrow and a steak strip stir fry with all the calories. 

Bottom left is my breakfast. 
1/2 cup oats soaked in vanilla protein powder, 1/2 banana, handful blueberries, 2 scoups natural Greek yoghurt and 7 almonds. 

Bottom right is my after workout omelette. 2 eggs and 2 eggs whites, red onion, zucchini and canned salmon.  Nom nom! 

Didn’t photograph my Tuna salad at lunch or my shaved chicken breast snacks mid morning and afternoon.

Proto whey protein shake after weights and 9 fish oil tablets today.

    Some of my intake today. Top is my night grocery shopping. Planning to make chicken, sweet potato and broccoli for tomorrow and a steak strip stir fry with all the calories.

    Bottom left is my breakfast.
    1/2 cup oats soaked in vanilla protein powder, 1/2 banana, handful blueberries, 2 scoups natural Greek yoghurt and 7 almonds.

    Bottom right is my after workout omelette. 2 eggs and 2 eggs whites, red onion, zucchini and canned salmon. Nom nom!

    Didn’t photograph my Tuna salad at lunch or my shaved chicken breast snacks mid morning and afternoon.

    Proto whey protein shake after weights and 9 fish oil tablets today.

    — 2 years ago with 1 note
    #clean  #food  #healthy  #fitness  #fitblr 
    Wowowow! So bad! Spread the word!!

    Wowowow! So bad! Spread the word!!

    — 2 years ago with 2 notes
    #alcohol  #drinks  #calories  #fitblr  #fitness  #healthy 
    Starting to see some definition in my arms. Slowly but surely I am turning into a lean, mean fat burning machine! Still a lot to go!

    Starting to see some definition in my arms. Slowly but surely I am turning into a lean, mean fat burning machine! Still a lot to go!

    — 2 years ago with 4 notes
    #bodybuilding  #fit  #fitblr  #fitness  #healthy  #muscle  #progress 
    My breakfast top left 1/2 cup soaked oats with protein powder, 1/2 banana, 4 strawberries, handful blueberries. 11am snack 200g steamed chicken, 3 slices of sweet potato, 4 broccoli stalks. 2pm lunch - salad Cup full of spinach leaves, 1/2 carrot and cucumber, sprinkle of mung beans, 200g chicken, two tablespoons cottage cheese, 1/2 avocado. Post gym dinner - omelette 2 eggs, 2 egg whites, red onion, 4 stalks broccoli, can of spring water tuna. Protowhey protein shake 9000grams fish oil tablets through out the day. 3 at each main meal

    My breakfast top left 1/2 cup soaked oats with protein powder, 1/2 banana, 4 strawberries, handful blueberries. 11am snack 200g steamed chicken, 3 slices of sweet potato, 4 broccoli stalks. 2pm lunch - salad Cup full of spinach leaves, 1/2 carrot and cucumber, sprinkle of mung beans, 200g chicken, two tablespoons cottage cheese, 1/2 avocado. Post gym dinner - omelette 2 eggs, 2 egg whites, red onion, 4 stalks broccoli, can of spring water tuna. Protowhey protein shake 9000grams fish oil tablets through out the day. 3 at each main meal

    — 2 years ago with 1 note
    #diet  #firblr  #fit-foods  #fitness  #food  #gym  #healthy  #clean 
    Preparation is the key!

Tomorrow I have my annual golf day at work, which requires me to drive a golf buggy around for 4 hours whilst the work guys play golf…fun for a day at work, but can be dangerous! There is alcohol and chocolate to tempt me! 

I am trying to eat a high protein clean and every three hours so I decided to make chicken, broccoli and sweet potato to take. I’ll be up at 5am for a 45 power walk and need to be at the golf day at 7:30am so there will be a long between my breakfast and the lunch provided at 1pm 

One batch mid morning and decide on the other tomorrow :)

    Preparation is the key! Tomorrow I have my annual golf day at work, which requires me to drive a golf buggy around for 4 hours whilst the work guys play golf…fun for a day at work, but can be dangerous! There is alcohol and chocolate to tempt me! I am trying to eat a high protein clean and every three hours so I decided to make chicken, broccoli and sweet potato to take. I’ll be up at 5am for a 45 power walk and need to be at the golf day at 7:30am so there will be a long between my breakfast and the lunch provided at 1pm One batch mid morning and decide on the other tomorrow :)

    — 2 years ago with 2 notes
    #fitblr  #fitness  #food  #healthy  #clean 
    Breakfast of champions! Yummo

    Breakfast of champions! Yummo

    — 2 years ago
    #fit-foods  #egss  #breakfast  #healthy  #foods  #fitblr 
    Acai berry compote and museli mmmm

    Acai berry compote and museli mmmm

    — 2 years ago with 7 notes
    #food  #health  #museli  #fitblr  #yum  #healthy  #fitness  #Fit-  #fit-foods 
    The bikini panic diet
    Maybe it’s the racks of itsy bikinis lined up at Grazia HQ. Or that summer is but weeks away. We’ve been seeking new-season slimspiration – and this get-fabulous diet plan is it: nutritionist Lowri Turner says we can start to budge the bulge in a fortnight.

    “The menu here is enough for seven days; simply repeat for the second week to ensure your body looks its best.

    “It’s tough, there’s no way round that – no grains, which means no bread, pasta or rice, no beans, just a smidgen of fruit and no alcohol. Instead, you’ll be eating lots of lean protein and vegetables. It helps if you like eggs and cauliflower [mashed cauli replaces rice or potato].

    “Reducing sugar means you burn fat instead of storing it, and cutting out grains has a dramatic de-bloating effect, especially on muffin tops. The plan may sound restrictive, but there’s variety.

    “And remember, it’s just two weeks.”

    The rules

    1. Three meals a day, no snacks. There’s no leeway here.

    2. No grains – that means no rice, pasta, oats, rye, couscous, burghul wheat, quinoa, bread, pizza, pastries, biscuits or cakes.

    3. No beans – so forget lentils, chickpeas, kidney beans, baked beans, hummus and dhal.

    4. Restrict fruit. Your maximum is one portion of berries per day.

    5. No alcohol. None. Not even on weekends. Got it?

    6. 50-100g lean protein at every meal, such as white fish, oily fish, skinless chicken or turkey, lean beef and lamb, eggs, tofu or Quorn.

    7. Vegetables are unlimited, except for root vegetables such as potatoes, turnips, parsnips and beetroot, which are banned.


    NOTE: Before starting any sort of diet, you should consult your doctor. This weight-loss plan is not advisable if you are pregnant or breastfeeding.


    Day one

    Breakfast: Mushroom Omelette

    Thinly slice 100g button mushrooms and fry in a non-stick pan with 4 squirts of olive oil cooking spray. When the mushrooms are browned, remove and keep warm. Beat together 1 whole egg and 2 whites and cook in the pan. Top half with mushrooms and 25g crumbled feta. Fold over.

    Day one

    Lunch: Salad nicoise with tofu mayo

    Squirt a 100g tuna steak (vegetarians can substitute tuna with 50g haloumi) with cooking spray. Cook 3 minutes each side in a hot pan. Serve on top of ½ small bag of mixed salad leaves, 6 quartered cherry tomatoes and a 3cm chunk of cucumber (sliced). Tofu mayo: in a blender, put 250g tofu, 1 tbsp Dijon mustard, juice of ½ lemon and ½ tsp cayenne pepper; whiz until smooth. Serve 1 tbsp (save the rest in the fridge for Day 4).

    Day one

    Dinner: Tandoori chicken kebabs with sides

    Cut a skinless chicken breast (or tofu) into chunks, smear with a low-fat marinade and chill for 1 hour. Serve with cauliflower ground to couscous texture with 1 bunch each parsley and coriander, juice of 1 lemon, pepper and 1 tsp cayenne pepper. Grill the chicken on skewers and serve with a dollop of raita

    Day two

    Breakfast: Yoghurt and fresh berries

    Stir 50g fresh blueberries or raspberries (or a mixture of both) into a small pot of fat-free natural yoghurt. Add a squeeze of agave nectar (a natural sweetener from health-food stores) to taste

    Day two

    Lunch: Pea and mint soup with magic bread

    Crumble a stock cube into 800ml boiling water and set aside. Cook a small onion (chopped) in three squirts of cooking spray until transparent. Add 450g frozen peas. When defrosted, add the vegetable stock and a small handful of fresh mint leaves. Simmer for 15 minutes then liquidise in a blender. Serve with Magic Bread (see recipe Day 4) and garnish with fresh mint.

    Day two

    Dinner: Prawn and vegetable spring rolls

    Mix ½ clove garlic (crushed), ½ red chilli (chopped), 2 tsp agave nectar, juice ½ lime, small carrot (grated), ½ cup beansprouts, 100g prawns (or tofu) and 1 bunch each mint and coriander. Take a sushi wrapper, add 2 tsp prawn mixture and roll. Seal with hot water. Repeat. Serve with dipping sauce.

    Day three

    Breakfast: No-grain pancakes with raspberries

    Mix 50g low-fat cream cheese with 1 egg, then add ½ tbsp vanilla whey protein powder and ¼ tsp baking powder. Pour a disc of batter into a hot non-stick pan and brown underneath, flip over, then serve with raspberries. Repeat until all batter is used

    Day three

    Lunch: Raw vegetable crudites with ‘pretend’ hummus

    Put 1 medium zucchini (peeled and chopped), ½ cup tahini, two cloves garlic, 1 tbsp lemon juice and ¼ tbsp cumin powder in a blender and whiz until smooth. Serve with capsicum, celery and carrot batons

    Day three

    Dinner: Green chicken curry

    Blend cauliflower to rice texture then cook in bamboo steamer. Fry ½ chopped onion. Add clove of garlic (crushed), 1 tsp grated ginger, ¼ tsp ground turmeric, 1 tsp curry powder and ½ tbsp fish sauce. Add chicken breast cubes (or Quorn), brown, add 200g coconut milk and broccoli. Simmer for 15 minutes

    Day four

    Breakfast: Scrambled eggs with smoked salmon

    Beat 1 whole egg with 2 whites in a bowl then cook in a non-stick frying pan. When done, turn off the heat and top with 100g smoked salmon, torn into pieces. Garnish with a sprig of dill

    Day four

    Lunch: Warm goat’s cheese salad

    Toast a slice of Magic Bread (mix 150g ground almonds, 1 tsp baking powder, 2 tbsp olive oil, 2 eggs; microwave on high, uncovered, for 2-3 minutes or until firm to touch). Top with 50g slice of goat’s cheese; melt under a grill. Serve with ½ bag of mixed leaves and four baby tomatoes. Dress with 1 tbsp tofu mayo (see Day 1), thinned with a little cold water.

    Day four

    Dinner: Fillet steak with cauliflower mash

    Cut a cauliflower into florets and cook in boiling water until tender, then mash. Add pepper and 1 tbsp natural yogurt. Set aside. Heat a griddle pan, spray 100g fillet steak on both sides (vegetarian option: large portobello mushroom) and cook for 3 minutes each side (or to suit). Onions optional.

    Day five

    Breakfast: Berry smoothie

    Whiz together 1 scoop vanilla whey protein powder, 50g blueberries and a cup of water in a blender until frothy. Serve in a tall, chilled glass.

    Day five

    Lunch: Chicken, celery and avocado salad with fat-free coleslaw

    Pile 150g fat-free coleslaw in the centre of a plate and shred a cooked chicken breast (or 50g cheese) on top. Serve with half a sliced avocado and a generous sprinkling of celery and chopped black olives.

    Day five

    Dinner: Chilli and lime squid with zucchini ‘noodles’

    Use a vegetable peeler to make long ribbons from two medium zucchinis. Wilt in a pan of boiling water, drain and set aside. Fry 100g squid rings (or tofu) in a non-stick pan until tender and opaque. Squeeze the juice of 1 lime on top and stir in zucchini noodles with ¼ deseeded and chopped red chilli. Serve with parsley.

    Day six

    Breakfast: Capsicum and goat’s cheese frittata

    Fry ½ chopped onion and ½ a red and green capsicum in 2 tbsp water; cover and steam until cooked. Beat 1 whole egg and 2 egg whites together, then add to the pan. When cooked underneath, dot with 25g crumbled goat’s cheese and grill until melted.

    Day six

    Lunch: Daikon ‘fettucine’ alfredo

    Use a vegie peeler to shred one daikon (aka Asian radish - you could use zucchini instead) into long ribbons. Simmer in boiling water for 4 minutes then drain. Sauce: Pop 1 garlic clove (crushed), 275g flaked almonds, bunch basil, 1 tbsp lemon juice and 50ml water in a processor. Blitz until smooth then heat gently in a pan. Add to daikon ribbons.

    Day six

    Dinner: Moroccan lamb with fennel

    Trim the fat from 200g lamb fillet (or Quorn) and marinate in dressing (¼ tsp cumin, ¼ tsp thyme, small bunch mint, juice of ½ lemon, ½ tsp agave nectar and 1 tbsp olive oil - save a little for later). Cut 2 fennel bulbs into chunks and boil for 2 minutes. Drain, coat with remaining dressing and roast at 160°C for 15 minutes. Meanwhile, coat lamb with cooking spray and fry for 10 minutes. Serve with wilted spinach

    Day seven

    Breakfast: Bacon sandwich

    Spray two slices of organic unsmoked back bacon, fat removed, with cooking spray and cook under a hot grill (vegetarian substitute: Quorn bacon). Lay on a slice of Magic Bread (see recipe Day 4) and serve with a splodge of low-sugar tomato sauce.

    Day seven

    Lunch: Greek salad

    Arrange ½ bag salad leaves of your choice, a 3cm chunk of cucumber (cubed), 8 baby plum tomatoes, ½ small red onion (thinly sliced), 4 black olives and 50g feta on a plate. Splash with balsamic vinegar.

    (Source: busyscenebodies)

    — 2 years ago with 6 notes
    #food  #bikini  #Fit-foods  #skinny  #healthy  #fitness  #fitblr