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HypePT is an outdoor based Health and Fitness Company based in Canberra. HypePT has a strong commitment to Group Fitness specialising in corporate health and fitness through team building and exercise combined.

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Email » admin@hypept.com.au

Sunday
May032015

Why you MUST drink enough water. No excuses!

 

Hey guys,           
As it get cooler I notice a lot of clients find it harder to drink enough water throughout the day so i want to remind you all of why it is so crucial you keep your water intake up no matter what! 

Drinking enough water is just as important as your diet and exercise regime. Not only does it help regulate body temperature, remove our bodies waste byproduct, cushion our joints, protect our organs and other tissues whilst increasing our metabolic rate so we burn more calories at rest, but also carries nutrients and oxygen to cells, including the brain.
 
When your body experiences stress, whether it’s an injury, an argument, frustration, pressure at work or in your personal life, it releases hormones that while your stress is brewing turns into toxins. These toxins cause a breakdown in your body increasing free radicals. This over time will make you tired, unwell and all round run down. Simply drinking enough water will stimulate your lymphatic system and flush these toxins out.
 
Are you Hydrated?  
If you aren’t drinking at least 3 liters of water a day then the answer is almost certainly NO.  These days with our bodies having to deal with such high levels of stress the old “8 glasses” just isn’t enough anymore.
Lack of water intake can lead to so many health implications from headaches, fatigue, muscle weakness, pore circulation, it can affect blood pressure, kidney function, digestion, your balance, and even in extreme cases, death.
 
Battling the bulge? Drink water, loose fat. 
In the same way you hold fat when you eat too little, you hold water when you drink too little. Get rid of the bloated bellies and water retention just by drinking more water.
Often when you’re feeling hungry your actually just dehydrated, so if you’ve eaten within 1-2 hours and are feeling hungry, before grabbing something to eat, drink glasses of water until you need to go to the bathroom. You will feel a boost or energy and have saved yourself eating something unnecessary. 
Drinking plenty of water is shown to increase neurotransmitters signalling fat release from fat cells and increasing metabolic rate.
So if you’re goal is fat loss and long term health, you must get your water in.
 
Yes, you will pee a lot… at first. 
Toxins are illuminated through the kidneys, bladder and urine, so as your body gets rid of toxins you will need to go to the bathroom more. When you are stressed you probably find that you go more often as well. This is your body getting rid of those stress-building toxins so going to the bathroom a lot might be annoying but is actually a good thing. After a week or two your body will regulate and you will no longer need to go to the bathroom so often.
 
4-Week guide to getting hydrated: 
Week 1
Drink 1 Liter of water per day. 500mls throughout the morning and 500mls throughout the afternoon
Week 2
Drink 2 liters of water per day. 1 liter throughout the morning and 1 liter throughout the afternoon
Week 3
Drink 3 liters of water per day. 1.5 liter throughout the morning and 1.5 liter throughout the afternoon
Week 4
You should be properly hydrated by now and your body will give you signs as to weather your drinking enough or not. As a general rule, men need closer to 4 liters per day and women 3 liters. If your urine is clear then you are hydrated. Make sure to use a measured container so you can track your intake.  
 
Bottoms up friends! 
Oli

Wednesday
Aug272014

FUEL FOR SUCCESS: PROTEIN PANCAKE

 

A delicious guilt-free alternative to a weekend treat. Pre-cook at the beginning of a busy week to grab on the run and ensure you don't miss out on the most important meal of the day 

INGREDIENTS:

6 Large egg whites

100mls Unsweetened Vanilla Almond milk

tsp Vanilla Extract

1/2c Oats

Stevia to taste

1/2 tsp baking soda

METHOD:

Blend all ingreatdients together.

Heat a frying pan on medim heat.

Generously spray the pan with canola oil spray.

Pour batter onto the pan and let cook until buddles form on the top of the pancake and then flip. 

MODIFICATIONS: 

Add your favorite fruit or super food for a  nutrient boost.

Our favourite adds- Coconut flakes, coconut Oil, Maca powder, cacao powder, Blueberries, Chia seeds, Protein Powder, Strawberries, Peanut butter, just to name a few. Try a few varieties and let us know your facorite add. 

Nutritional Info:

Per Serving: 433 calories (61 from fat), 

6.8g total fat, 0.9g saturated fat, 0mg cholesterol, 

1022mg sodium, 

56g carbohydrate (8.7g dietary fiber, 3.5g sugar), 

35g protein

Thursday
Aug072014

What you should be eating pre & post training

Want to get the most
out of your workouts? 

Your nutrition can really aid in not only your workout performance but also your post workout recovery so you can train harder and repair faster. Here are some tips to ensure your fuelling your body properly for your training goals.

First you need to identify your training goal, If you are training for and endurance event, your pre and post workout meal may be different than if your goal was fat-loss. So firstly, understand what your goal is for that particular workout.

If your plan is to complete an intense workout of over 60mins eg long distance running, swimming, bike riding or even an intense cross fit workout its best to eat something easily digested that includes protein, a carbohydrate and even a fat source, to maintain energy.

Below are some meal ideas to help you optimise your workouts resulting in you reaching your goals quicker.

 

Pre workout:

  • Apple with nut butter and a protein shake
  • Oats with a protein shake and a side of fruit or mini box of raisins
  • A bowl of healthy cereal (low fat muesli, weetbix, special k) with coconut milk or use a protein shake mixed as your "milk"
  • Greek yogurt with fruit
  • Turkey roll up on a whole wheat tortilla
  • Whole grain bread with peanut butter and a piece of fruit with a protein shake
  • Rice Cakes with nut butter and a protein shake
  • Fruit Smoothie made with protein powder, fruit and coconut milk or coconut oil
  • Handful of nuts with a piece of fruit and a protein shake
  • Banana bites with nut butter and a protein shake
  • Egg whites (any which way) with a handful of nuts and a piece of fruit
  • Whole Grain bread or a rice cake with pumpkin or apple and a protein shake

 

Post workout:
 

  • Oats with dates and a protein shake
  • Lean protein over brown rice or whole wheat pasta
  • Greek Yogurt with fruit
  • Tuna or turkey sandwich on whole wheat roll
  • Scrambled eggs, toast and fruit
  • Oats with raisins and a protein shake
  • A bowl of healthy cereal with coconut milk or a protein shake as your "milk"
  • Lean protein wrap with a whole grain tortilla or pita
  • Fruit Smoothie made with protein powder or coconut milk
  • An egg with whole grain bread or whole grain bagel thin with a side of fruit

 

Following these simple nutritional rules will help you fuel up, train harder and reach your goals before summer hits.

Tuesday
Jul152014

FUEL FOR SUCCESS: Zucchini Pasta Marinara

For a fat loss and nutrient overload try this simple and delicious way to eat Zucchini noodles

Serves 4

Ingredients

3 c vine-ripened tomatoes, chopped

½ c red capsicum, chopped

½ c sun-dried tomatoes

1clove garlic, minced

2 fresh red chillies

¼ tspn sea salt

Black pepper, to taste

1 tspn fresh thyme

¼ c fresh basil, chopped, plus a few extra tablespoons for garnish

3 tbs olive oil

4 small zucchini, spiralled, peeled, or grated into noodles

Method

Blend the tomatoes, pepper, sun-dried tomates, garlic, chillies, sea salt, black pepper, thyme and basil in a food processor until relatively smooth. While blending add olive oil and continue to blend until the sauce is smooth. Season to taste, and set the sauce a side. Best heated in a saucepan over a moderate heat. 

Using a peeler or box grater to cut your zucchini into noodle shapes. Best heated quickly in a steamer over the stove to avoid them going soggy. Divide the Zucchini onto 4 plates, top each with the sauce. Garnish each plate with chopped basil and serve.

This is a great side to girlled lean meat for added protein.

Nutritional Info:

Per Serving: 202 calories (94 from fat), 

10g total fat, 1.5g saturated fat, 0mg cholesterol, 

217mg sodium, 

23g carbohydrate (8.2g dietary fiber, 13g sugar), 

5.5g protein

Tuesday
Jun242014

FUEL FOR SUCCESS: Organic Raw Caramel Slice

The prefect healthy spin on an old favorite. This Raw Caramel slice is packed full of healthy calories. A great treat for the lunch box for maxium energy and focus all day long.

 

 

 

 

 

 

 

 

 

 

 

 

 

 Serves 20

INGREDIENTS

BASE

1 cup dates

½ cup almonds

1 tsp coconut oil

CARAMEL

1 cup dates

½ cup coconut oil

1 ½ tbls unhulled tahini

½ cup pure organic maple syrup

1 cup raw cashews (covered and soaked in water for an hour and then rinsed)

1/3 cup water

TOP CHOCOLATE LAYER

¼ cup coconut oil

¼ cup pure organic maple syrup

¼ cup raw cacao powder

METHOD

BASE

Pulse dates, almonds & coconut oil in a food processor until it resembles fine crumbs and sticks together when pressed. Pour mixture into a slice tin lined with non-toxic greaseproof paper and press it down to form the base. Place it in the freezer.

CARAMEL

Put dates, coconut oil, tahini, maple syrup, cashews and water into a blender and pulse until completely combined and smooth (you may need a little extra water to help blend it but try and keep it to a minimum). Pour caramel mixture on top of the base and return it to the freezer to set.

TOP CHOCOLATE LAYER

Add the coconut oil, maple syrup and cacao to a small saucepan on really low heat and stir until it is combined and resembles chocolate sauce (this should only take a couple of minutes). Spread the chocolate sauce on top of the caramel filling – Make sure the caramel is set before you do this step! Pop it back into the freezer for an hour and then remove it from the tin, slice it up and store it in an airtight container in the fridge. Make sure you remove it from the tin and cut it as soon as it comes out of the freezer.

Nutritional Info:

Per Serving: 262 calories (153 from fat), 

17g total fat, 11g saturated fat, 0mg cholesterol, 

2.7mg sodium, 

29g carbohydrate (2.6g dietary fiber, 23g sugar), 

2.6g protein