Archive for the 'Recipes' Category

X-Treme Results Challenge

Published on March 23, 2013 in cellulite, competition, Diet, fat loss, Recipes, stubborn fat, Transformation, weight and weight loss. 0 Comments

 

 

 

 

 

 

I’ve been dreaming about it for years and working on it for months – now it’s FINALLY official:

TheX-Treme Results Challenge is Open! <—Your HALF PRICE VIP Invitation!

What is the X-Treme Results Challenge?

I created this unique opportunity after listening to valuable feedback from my readers. Even though you exercise and eat well, many of you are STILL frustrated by lack of results.

You see, I’ve competed many times in body sculpting before,  so I definitely know what it takes to get lean. Better still, I know how to do it in the quickest, healthiest way possible.

In the X-Treme Results Challenge program I’ve taken only the BEST methods and put them together with my ‘insider fat loss secrets’ that you won’t find anywhere else. And, probably
the most valuable of all, you’ll get direct access to me.

To celebrate the launch you can join the Challenge for HALF PRICE (this week only) – PLUS you’ll get the bonus X-Treme Results Recipe book for f.ree!

Take Your Body to the NEXT Level! <—HALF PRICE this week only!

In the X-Treme Results Challenge you can expect to discover:

  • My unique carb tapering system (I used this diet to place in a National body sculpting competition)
  • The Ten Success Commandments (without these you’ll NEVER succeed!)
  • The fat loss ‘Miracle Sleep’ (when you experience this, the fat just MELTS off!)
  • Insider tips, tricks and info (some things just CANNOT  be made public!)

Finally, you can work with me DIRECTLY…

In the past many of you have asked to work with me personally but since having little Kyah I just haven’t had the time. But now she’s a little older, you CAN! I’ll be coaching all participants
via my dedicated forum and I can’t wait to help you take your body to the NEXT level!

Better yet, I’ll be doing the program right alongside you!

Here’s what you’ll get with the X-Treme Results Challenge:

*My X-Treme Results Diet Program that I used to place in a national body sculpting competition – the BEST I’ve ever felt when dieting down to low body fat levels!

*Two personally created and tested training programs to sculpt lean, lovely curves

*8 WEEKS of coaching, guidance, tips, tricks and insider info from me

*Weekly Quick Check Summaries (so you know what to do at a glance)

But wait, it gets better…

If you act fast, you’ll also have the opportunity to lay your hands on an extra bonus that I personally compiled to complement the program.

X-Treme Results Recipes

One of the most difficult things we face when dieting is the feeling of deprivation. With recipes like Coriander (Cilantro) Chicken with Tomato Salsa,  Pancakes and Chocolate Cake with
Vanilla Frosting, you don’t have to! You’ll get this recipe book f.ree when you purchase the XRC this week. All recipes include nutritional values so you can easily fit them into the XRC diet
plan.

Mark my words; the X-Treme Results Challenge is a SERIOUSLY valuable investment. You won’t regret it!

http://www.idealbodiesonline.com/xtremeresults Launch sale ends soon

Dream, Believe, Achieve!

 

Lean AND Delicious – A recipe for you

Published on August 27, 2012 in Diet, fat loss, food, Recipes and weight loss. 0 Comments

Here at Ideal Bodies Online headquarters we’ve been head down, bum up over our new Lean & Delicious collection of recipe books.

And as a way to say THANK YOU for your support I wanted to give you one of my favourite recipes from one of the books in the collection, Fit and Tasty Main Meals. You will find that below…

But first, if you love cooking delicious healthy meals and treats, you can secure our brand new collection of fit and fabulous recipes at a fraction of the individual retail price.

One of the great additions to our newest fat loss and fitness resource is that it includes our new STAR rating system. So at a glance you’ll know EXACTLY how and when you can include each recipe in your
current diet regime. No guesswork required!

Fit & Healthy Muffins, Chocolate Lovers, Sizzling BBQ’s, Salads Galore and more, you’ll never be short of ideas again.

 

 

 

 

 

 

 

 

 

 

 

Here’s where you can grab your copies:

Lean AND Delicious! <—Less than HALF PRICE!

Enjoy the recipe!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

My new diet experiment

Published on August 15, 2012 in Diet, Paleo, Raw, Recipes and sick. 13 Comments

There seems to be so much sickness going around these days. Have you also been under the weather this winter?

It has been a particularly bad one for me. Generally I average one mild cold a year, but this winter saw me really sick with a flu that lasted 3.5 weeks – followed up less than a week later by an extreme head cold
turned sinus infection. 3 rounds of antibiotics later, I’m just getting better now.

So it got me to thinking.  While my current diet may be keeping me lean, perhaps it’s not doing all it should be for my health and immunity?

So while I’ve been on holiday in gorgeous Noosa for the past 8 days, I’ve decided that when I get home I’m going to experiment by making a fairly significant change to my diet.

I’m going Paleo. And Raw. Ish. Yes, paleo, raw – with a twist of ‘lifestyle’.

Paleo is hunter gatherer style. Meat (not overboard though), veggies, fruit, nuts, and other good fats – olive oil, coconut oil, avocado and so on. So I’ll be gluten free, and dairy free – dairy is a staple for me so
that’s going to be the most difficult.

Raw, well, I’ve purchased a Vitamix and am ready to juice! Because I have ongoing adrenal issues I need to be careful with sugar consumption. And that also includes fruit. No fruit in the mornings for me, as this can be detrimental to adrenal function. So I’ll have an afternoon juice rather than a morning one.

The lifestyle twist? I’m keeping a cup of coffee in the morning. And one day a week I’ll eat whatever takes my fancy. And post workout, I might add a scoop of whey protein.

Here’s my plan:

Lemon water on rising. Then:

  1. Egg dish – with veggies ie spinach, mushroom, tomato omelette
  2. PWO shake – made with fresh almond milk, fresh dates, frozen banana, raw cacao powder and whey protein
  3. Almond butter and sliced apple, or a fruit/veggie juice with nuts
  4. Paleo inspired dinner – this is one of my favourites:

Argentinian BBQ Chicken

While it doesn’t look much food, understand that the paleo way of eating is quite high in fat (and fat increases the calories) – but that’s ok because it’s low in carbs. As long as your carbs are low you can (and should) eat relatively high fat.

Here’s where I’ll be drawing some of my inspiration and recipes from:

www.idealbodiesonline.com/PaleoCookbooks

www.idealbodiesonline.com/EatingForEnergy

If all goes well I might put this into a new program for my peeps!

Sue x

Foods That Fight Cellulite and aging

Published on April 18, 2012 in cellulite, Diet, fat loss, food, Recipes, stubborn fat and weight loss. 2 Comments

One of the most effective treatments for cellulite includes losing excess body fat through a healthy diet of some really amazing foods – detailed below – together with a lifestyle that reduces stress and increases movement via targeted exercise.

Today I’m going to share some information on foods to help you reduce cellulite and prevent premature aging.

The following excerpt is taken from my Female Fat Free Solution program which includes a comprehensive list of the benifits of 22 superfoods. Superfoods such as the ones discussed below can not only helpto create a lean, healthy, dimple-free body, but also reduce the risk of a myriad of diseases and illnesses as well as significantly improve your mood.

1. Apple Cider Vinegar

Apple Cider Vinegar is an effective natural antibacterial agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine.

No one is really sure how apple cider vinegar works to promote weight loss, but there is no shortage of theories.

It is generally believed that the nutrients, enzymes, and organic acids in apple cider vinegarcause weight reduction by acting as an appetite suppressant, by increasing your body’s metabolic rate, by reducing water retention, and by helping you maintaina feeling of wellbeing. However, the immune system boosting effects of apple cider vinegar are profound, and the vitamins and minerals it contains can contribute to athletic performance and muscle growth.

Many commercial applecider vinegars have been pasteurized, filtered, refined or distilled in order to make the product look good, and thereby more appealing to the general public.

Unfortunately this extra processing destroys much of the healthy goodness and thus many of theapple cider benefits that were in the product in the first place.

The best type of apple cider vinegar to use is one made from cold pressed, organically grown whole apples, in which no chemicals or preservatives have been added, which contains the “mother of vinegar”, and is not pasteurized. The “mother of vinegar” is a natural gelatinous substance formed during the last fermentation step.

SUE’S TIP: I love using apple cider vinegar in salad dressings – try this one: 2 parts apple cider vinegar to 1 part Udo’s Oil (or olive oil), a teaspoon of pure organic maple syrup, a little stevia if a sweeter flavor is required, a pinch of onion
powder, and a pinch of chili flakes. A little lemon juice can be added too.

2. Avocado

High in vitamins and vital nutrients, avocados are a rich and delicious addition to a healthful diet. Just one medium avocado contains 5 grams of dietary fibre, making it a great high fibre food source that can lower your risk of heart
disease. They are also high in essential fats which are known to fight free radicals, lower blood cholesterol and burn more body fat.

Avocados are one of my favourite foods! Chicken with avocado is a match made in heaven.

3. Berries

Cranberries, strawberries, blackberries, raspberries, blueberries and cherries are not only a delicious and healthful fruit, but they are full of antioxidants and fibre. A powerful source against inflammation and free radicals, berries are lower in calories than other fruit and some provide up to one-third of your daily fibre in as little as one cup! Besides the benefits to your body, consider thebenefits to your brain – some studies show that as little as one-half cup of mixed berries a day improves cognition and motor performance. That’s one yummy super-food! I absolutely love berries.

SUE’S TIP: I love adding frozen raspberries to chocolate whey protein. I simple mix a little water to the powder to make a thick consistency, add the frozen raspberries, and top with some natural or Greek yoghurt. Add a little bran for fibure if required. Yum…who needs chocolate?

Sue

PS: For information on more super superfoods, and how they can help you achieve a lean, fit, dimple-free body, see the Female Fat Free Solution.

 

Thanks, and a workout and recipe for you

Published on March 11, 2012 in cellulite, food, Recipes, stubborn fat, training routines and weight loss. 1 Comment

Hi there! What awesome weather it has been this weekend – not too hot, not too cold – perfect! Here’s hoping it hangs around a bit.

Firstly, I’d like to thank the 5000 plus ladies who downloaded my 51 page report ‘5 BIG FAT Cellulite Lies’. I’m overwhelmed :) I trust you gleaned some valuable information from my years of research. If you haven’t downloaded it yet, you can still do so here:

www.idealbodiesonline.com/FemaleFatFreeSolution (it’s free)

From my research into cellulite and stubborn female fat I’ve devised some very effective new ways to train. An example is the following workout comprising 3 parts – strength/hypertrophy, metabolic resistance, and fat burning. In the next week you’ll learn more about why a workout like this is extremely effective for burning stubborn fat. This chest focused workout should take about an hour, including a warm up. I did this one yesterday – give it a go and let me know how you went. You can find the exercises at our You Tube channel – http://www.youtube.com/idealbodiesonline (still being added to!) or at our exercise database.

WORKOUT

PART 1

DB Bench Press 4 x 6-8

DB Pullover 3 x 10
Push Up 3 x AMAP (as many as possible)
*superset the above 2 exercises

Alternating Incline Bench Press 3 x 8-10

PART 2

KB/DB Swing x 25
Spiderman x 10
Jump Squat x 10
Rest 30 seconds, repeat x 3-4

PART 3

20 minutes low intensity cardio at heart rate of 65-70% (Perceived Rate of Exertion (PRE) 3-4)

RECIPE

Now summer is over here in Oz (boo hoo), it won’t be long before we are searching for great warming soup recipes. Here’s one of my favourites. For those on the other side of the world, it’s still way cold enough to enjoy this one!

Leek, Carrot and Mushroom Soup with Chicken and Rice

Ingredients:

1 tbsp coconut oil
1 onion finely chopped
1 carrot grated
2-3 cups sliced mushrooms
3 leeks, washed and sliced
8 cups of vegetable stock
½ cup basmati or brown rice
Sea salt and cracked pepper to taste
Cooked grilled chicken (your serving size)

1 Heat oil in large saucepan and sauté the onion, carrot and mushroom until the onion softens. Add leeks, rice and vegetables stock, and bring to the boil.
2. Reduce to simmer and cover. Simmer for about 50 minutes and then remove from heat.
3. Add grilled chicken pieces and season with salt and pepper.

Serves at least 6

*One serve would be equivalent to a serve of protein, veggies and about 1/2 carb serve.

SYRUP OVERSTOCK – SAVE 40%

And finally, I just had a massive pallet of sugar free maple syrup delivered so I need to make some room in my garage! For a short time you can grab a massive 40% off my current stock. To purchase go here:

Syrup Sale

To claim the 40% discount, enter code SYRUPSURPLUS

Hope you have had a great weekend folks. My poor hubby had surgery on his head this week, so that was fairly stressful. The day after he got home he whisked Kyah off to him mum and dad’s 2 hours away, leaving me time to catch up on some work. I really miss my baby’s when they aren’t here!

Have a great week, I’m gearing up for a big one at the Female Fat Free Solution!

Sue

xoxo

 

 

Phew! Bubba pics and lots of stuff

Published on August 13, 2011 in Baby Photos, fat loss, food, photos and Recipes. 0 Comments

My little angel is 9 1/2 months old now! She is crawling, well, her version of crawling – we call it the “Kyah Shuffle”.  She’s pulling herself up on toys and furniture, and, is starting to get into everything! She has 6 teeth fully through and another couple on the way. She sleeps like  – I can’t say a baby can I? We put her to bed at 7pm and within 5 mins she’s out like a light. She’s sleeping through most nights until at least 6am now. Every now and then she will have a bit of a cry, probably because of her teeth but we just hold her for 5 minutes and put some Bonjela on and put her back to bed. Last night we went to see some friends and took Kyah with us, and her sleeping bag and gear. She went to sleep on the floor, no problem. She did wake up crying a couple of hours later but 5 mins of holding her hand and stroking her head and she was back to sleep. It’s almost like she has a bad dream or something. Then we left at 10pm, had to wake the little darling, and she just has a tiny whinge when we wake her then sits in the car on the drive home, and straight back to sleep when we put her in bed! We have a couple of baby sitters and they both say she’s so good. She’s a happy, contented little thing.

Tonight I am home alone! Hubby took her for an overnight trip and I am using the opportunity to cook lots of food up for her, and do some things around the house in readiness for our holiday next week! We are off to the Gold Coast for a week. Our first family holiday. 

So, hopefully I can sleep in tomorrow! What a novelty that would be. I had a good night’s sleep last night, but the 2 nights prior, I was up at 3am. Like, up for the day. Could blame Kyah only one of those times.

Training wise I’m going well, only doing 2 x week, but those sessions are long and tough. My strength is improving with each workout. I’m still weighing under 50kg, but have definitely a lot more shape back now. I keep getting asked if I am going to do another comp. Honestly, the idea is nice, but the reality isn’t so nice! Just don’t think I want to bad enough for a start. Plus, I have a really big project happening as well as completely revamping my www.idealbodyblueprint.com site. It’s going to be awesome when done.

The other project is www.FemaleFatFreeSolution.com – Kristin and I have been working on this for some time, but finally I now have a partner ready to lauch with me and we are doing that in February.

The other thing to throw in the mix is that I’m going to pretty much be a single mum for the next 8 months or so. :( However, it is hopefully for the best. Damo has a job traveling, and will be away for 5 weeks straight almost as soon as we return from Qld. He’s having trouble already with the thought of leaving Kyah for so long. It will be tough for me too because Damien shares a lot of the child rearing responsibilities and so I will really feel it being on my own! Even though Kyah is in care 4 x week, when you throw in laundry, dishes, groceries, cooking (I cook all bub’s food), looking after Big Pud, other appointments and domestic jobs, you really have little time left for much at all. Add exercise to that mix, and sleep if I need to catch up after a bad night…but, for some strange reason I’m looking forward to the challenge. I think I can do it!

I just cooked up a few different things for Kyah. Broccoli, spinach and apple. Apple, ricotta, sultanas and rice, with a little cinnamon. Broccoli, ricotta, parmesan. Sweet potato – which tomorrow I will cook up some pumpkin and pasta, and add a little ricotta with that. I’ve done the egg test and the peanut butter test and all appears ok there. No allergies detected so far.

For me tonight I cooked up Lemon Mustard Herb Chicken courtesy of www.idealbodiesonline.com/fitcooking – Dave Ruel has an amazing fat loss cookbook and the recipes are so tasty, but easy as pie! A couple of nights ago I did Deviled Chicken – even Damo said it was ‘awesome’. Here is a pic of it – I sent the recipe around to my subscribers, if you didn’t get it, send me an email. 

So, that’s a quick run down of what has been happening here. I’m really looking forward to some warm weather – that hot snap of 4 straight days of 27 degrees has me hanging for summer!

Hope everyone is well, it has been so long since I’ve updated!

Sue x

Looking for a healthy, hearty breakfast?

Published on April 12, 2010 in food, Recipes and Uncategorized. 0 Comments

Cheesy Omelet with salsa

1 whole egg, 2 egg whites, beaten

1 slice grain or wholemeal toast or ½ English muffin

30g avocado

15g tasty cheese

Moroccan Salsa (or anything similar that you fancy)

Small amount of olive oil

Salt, pepper to taste

  1. Heat olive oil over a low to medium heat.
  2. Add beaten eggs and cook as an omelet. 
  3. Cook toast, spread with avocado
  4. When omelet is cooked, fold over twice, and sit on top of toast
  5. Add cheese, then top with salsa
  6. Season with salt and pepper to taste

This is just one of the new recipes coming in our revamped recipe book – Lean Body Gourmet Cookbook.  Watch out for it in the coming weeks!

Baingan Bharta (Eggplant Curry)

Published on November 15, 2009 in food and Recipes. 0 Comments

Baingan Bharta - Eggplant CurryI extended myself the other evening and cooked this really yummy, healthy, vegetarian curry. You can add some chicken or lamb at the end if you are a meat eater.

BAINGAN BHARTA (EGGPLANT CURRY)

Ingredients:

1 large eggplant
2 tbsp vegetable oil (I didn’t double this, you don’t need all that oil)
1 tsp cumin seeds
1 medium onion, thinly sliced
1tbsp ginger garlic paste (I just used equal parts of crushed garlic and crushed ginger)
1 tbsp curry powder
1 tomato diced (I forgot the tomato, whoops)
1/2 cup plain low fat yoghurt
1 green chili pepper, finely chopped
1 tsp salt
1/4 bunch fresh coriander, finely chopped

Directions:
1. Preheat oven to 450 degrees F or 230 degrees C
2. Place eggplant on a medium baking sheet. Bake 20 to 30 mins in the preheated oven until tender. Remove from heat, cool, peel, and chop.
3. Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir until onion is tender.
4. Mix ginger garlic paste, curry powder, and tomato into the saucepan, and cook about 1 minute. Stir in yoghurt. Mix in eggplant and chili, and season with salt. Cover, and cook 10 mins over high heat. Remove cover, reduce heat to low and continue cooking about 5 mins. Garnish with coriander to serve.

Prep time: 15 mins
Cook time: 45 mins
Servings 4 (small ones – I advise to cook double).