50 @ 50 Exercise Challenge

Are we ready?!....

So, Boys and Girls - this is what you're letting yourself in for!!...this is the exercise chart for the next month. Remember to do what is comfortable for you, and if necessary break up the exercises into a couple of chunks over the course of the day if 50 reps in one go is too much...! Most importantly HAVE FUN! and don't forget to share your photos!
And just a recap of how this all works;
From April 1st – 30th I will be performing a different exercise for 50 reps each day and I'm getting as many of YOU as possible to join in so I don’t get lonely! (I've already got a great number saying that they're joining me on Facebook and here on the blog so I'm feeling the love people - thank you!!) I will post each day’s exercise right here on my blog with full details and a photo or video demonstrating the correct form and modifications for differing abilities. 

You can subscribe to my blog HERE to ensure you don’t miss a day! The blog updates will be sent straight to your email every day as a lil' reminder! And feel free to share this challenge - the more the merrier! 

PLUS I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

But for now, you've got the long weekend ahead of you - enjoy your Easter chocolates and get ready to work it off starting Monday!

50 at 50 Exercise Challenge


Help me celebrate the big half century with my own 50 @ 50 exercise challenge!
From April 1st – 30th I will be performing a different exercise for 50 reps each day and I want YOU to join in so I don’t get lonely! Some days will be easier, others more challenging. If you’re younger than me you've got no excuse and if you’re older, (not many are) then you may just have a point to prove.

I will post each day’s exercise right here on my blog with full details and a photo or video demonstrating the correct form and modifications for differing abilities. 

Subscribe to my blog HERE to ensure you don’t miss a day! The blog updates will be sent straight to your email every day as a lil' reminder!

Join me, and let's all stay accountable. See you there – get your sweat on! Feel free to share this challenge - the more the merrier! 

PLUS I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Healthy Recipes Blog Carnival - Chia Seeds

Welcome to my first Healthy Recipes Blog Carnival! This month's featured ingredient is Chia Seeds.

So what is Chia and what is so special about it?

Chia has been around for more than 5,000 years and was a staple in the diet of Aztecs and Mayans; both of which have impressed the modern world with their forward thinking. The word Chia is actually the Mayan for ‘strength’. Chia seeds are considered a super-food because they deliver the maximum amount of nutrients with minimum calories. Some of the awesome nutritional benefits of chia include;

  • particularly high amounts of fiber
  • rich source of omega 3 fatty acids
  • high in calcium
  • high in antioxidants
  • great source of protein
Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods – seriously, what’s not to like…?

Just like any food or produce; make sure you are getting 100% Chia seeds from a quality reliable source!

Here are some awesome ways to enjoy Chia in your diet; experiment and enjoy…Just click on the links below to see the full recipe details;


Lemon, Basil & Chia Salad Dressing by Me!

Healthy Chocolate Milkshake by Michelle from Prevention Kitchen
Almond & Apple Overnight Oats by Helen from What Happened Next...
Fall Chia Porridge with Apples, Pomegranates & Avocado by Lina from Fresh n Crunchy
Green Monster Protein Smoothie by Jill from Fitness, Health & Happiness
Coconut Chia Protein Brownie by Amber from ExSoycise - My Soy-Free Fitness Journey

Thanks everyone for taking part in my first Blog Carnival - there are some fabulous looking recipes there that I'm looking forward to trying out! Join me next month for the next Healthy Recipes Blog Carnival - the featured ingredient will be posted soon and recipes will be posted on 15th April!

Lemon, Basil & Chia Salad Dressing

I don't know about you, but fresh basil tastes like summer to me! This is a great, light, summery & refreshing salad dressing and with the addition of chia seeds packs a great dose of Omega3 and Protein!
Ingredients
  • Juice of 1 lemon
  • 1 Tbsp water
  • 3/4 tsp Chia Seeds
  • 1 Tbsp Extra Virgin Olive Oil (I used a Basil infused oil which added an extra 'hit' of flavour, but plain oil works great too)
  • 1 1/2 Tbsp White Balsamic Vinegar
  • 1 Tbsp finely chopped fresh basil
  • 1 Tbsp honey
  • Salt & Black Pepper to taste

Directions
  1. Soak the chia seeds in the Lemon Juice & Water for minimum of 20 minutes until they start to gel up
  2. Mix in all other ingredients and whisk well
  3. Add Salt & Pepper to taste

Healthy movie snacks – are you kidding me?

Who doesn’t like an evening at the movies, and who doesn’t like to snack their way through the film? But it's not so easy if we’re trying to live a more healthy life.

Any guesses for what are the two most popular snacks and the two least healthy snacks sold at theatres? (I’ll give you a clue here – they both start with ‘P’ and end with… weight gain!)
The ‘butter’ they pour on popcorn at the cinema is not butter and you don’t even want to know how much refined sugar is in a soda fountain pop!! (for a 32 oz cup its around 90 grams -that’s 24 sugar lumps!)

Here’s a couple of tips to not ruin all your hard work;
  • Homemade popcorn may sound like a faff but it really is easy and quick. I do NOT mean the microwave stuff; I’m talking buying a bag of popping corn and cooking it at home, (ok so it won’t be hot but how long does would it stay warm anyway?) bag it into paper bag(s) and sprinkle a little sea salt or natural seasonings to give it some zest.
  • Take chocolate – it doesn’t have to be a huge amount and if you keep it as dark as possible, (the higher cacao percentage the better) it can actually be good for you. Cacao in its raw form is one of the strongest antioxidants known!
  • Take your own healthy drink or if you’re feeling adventurous try a good home made drink such as kefir water; http://www.keeperofthehome.org/2011/04/how-to-make-water-kefir.html
  • Pop – if you really must have pop, (and I’m not preaching that you shouldn’t as everyone knows that anyway!) stop by the store on your way and buy a SMALL bottle or can. You’ll still get the taste but you'll drink less (and let’s face it – the last half a cup from a soda fountain is always flat anyway!)

Legal waiver; It has been known that some movie theatres have issues with customers consuming their own foods on the premises and may even perform a strip search on suspicious looking patrons. So please make sure you check with the theatre management and relevant local law enforcement agencies before you heed any of my suggestions...;-)

12 Tips to Eating Healthy & on a Budget

I'm delighted to be guest posting over at the Okanagan Health & Wellness Magazine blog today! I'm talking about tips for eating healthy whilst watching the pennies! For the full post come on over and say hello!


How spiritual are you?

Spirituality is all about religion right? At least that's what I used to think. However I'm not religious; I'm neither for religion nor against it, I'm just...vague I guess. But does that mean I don't have a spiritual side? I find peace hiking with my dog, paddle boarding out on a nearby lake, or even riding my motorcycles in the middle of nowhere. Isn't that a form of spirituality? When I used to skydive people used to talk of finding it incredibly spiritual. So really spirituality is whatever we find it to be and I think the Hawaiian philosophy of Huna sums it up quite well. Hard to disagree with this kind of thinking;

The seven huna principles are as follows:
1) IKE — the world is what you think it is
This principle is essentially saying that our consciousness creates our reality. If someone thinks the world is full of deception, evil, and hatred, they will only focus their awareness on such matters and become completely blind to anything otherwise that would contradict this perception. Each one of us has the inherent power to transform our reality in any way we see fit. This power has the ability to transform not only one’s self, but all those around them.
2) KALA — there are no limits
In an infinite reality, there is no beginning or end of anything, which signifies the limitless nature of all that is. Anything is possible and self-growth is likewise infinite. There is always a process of be-ing and become-ing. With no limits, anything that is infinitely possible, can happen, is happening, and will happen, in its infinite forms. This is a concept that is simply too magnificent to be able to comprehend by a human brain.
3) MAKIA — energy flows where attention goes
Where someone focuses their attention, that is where an directed energy stream will go. This is how the healing method of reiki works and how the method of prayer works as well. When someone directs their thoughts towards a particular form of sentient energy, such as a loved one, this additional energy will be either in a positive form or a negative form. Depending whether the thought-forms are malevolent or benevolent, the end-result will be mimicked. Sending positive energy and healing hope will have a beneficial effect. If the contrary is occurring, the opposite will result. This can be magnified to show its effects on global consciousness. If positive thoughts are sent into the global consciousness, then there will be less animosity, hatred, anger, and other malevolent emotions. This was demonstrated to be a reality in the 1987 Harmonic Convergence
4) MANA WA — now is the moment of power
The power of ‘now’ is monumental. Existing and living the present moment does away with the stress of thinking about ‘what-if’ scenarios or reliving painful memories in an endless loop. All that is, is, and always will be as such. There will be complete inner peace when someone lives in the ‘now’ moment.
5) ALOHA — to love is to be happy with
Love is such a powerful state of consciousness. When love is experienced, it is a feeling that requires something to be happy about. It can be a physical manifestation of energy such as a person, tree, etc. or it may be completely subtle and nonphysical such as the love for existence. This requirement of having something else be a part of the love equation, demonstrates the interconnectedness with all that is, in all its varying frequencies and energy forms.
6) MANA — all power comes from within
The individual is the greatest power plant that exists. The mind is more powerful than it is often given credit for. With the power to create, destroy, restore, shift, and change, anything is truly possible for a person to do. Realizing the inner power that each individual has will empower that person to not only completely control their being, but will give one’s self the opportunity to share this power with others and create mutually beneficial exchange relationships.
7) PONO — effectiveness is the measure of truth 
How effective something is in creating a positive and beneficial shift or change in someone or something is a good indicator of the genuine nature of something. It will give a better reflection between truth and falsehood, or rather, between truth and the ignorance of truth.
The seven Huna principles are a great introduction to the power of consciousness and should be able to transform one’s daily life into something far more empowering and positive, on many levels. There is such tremendous potential for each individual to make a difference not only in their own lives, but in the lives of each person on the planet. The power is all within you. Express it, with love.
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