About The Every Day Spa

One girl's mission to do something everyday that feels like a holiday at a health spa.

Friday Workout

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Friday Workout

Hi everyone, I’m back after a short break and ready for action. Today’s workout is a nice one to ease back in to things. Enjoy.

Reverse Fly http://www.youtube.com/watch?v=T1U3yZne1jw
Walking Lunge http://www.youtube.com/watch?v=7mDWDlzFobQ
Med Ball Throw http://www.youtube.com/watch?v=4sQjqcNljaQ
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Swiss Ball Leg Curls http://www.youtube.com/watch?v=7KWfj4FnRS0
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Sumo Squats http://www.youtube.com/watch?v=9kiXid7pm6I
Swiss Ball DB Chest Press http://www.youtube.com/watch?v=uxgA5qEi2mc
Arnie Press http://www.youtube.com/watch?v=1mD6QAaaJZQ
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Box Jumps (I use a step and make it about 5 or 6 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg

Monday’s Workout

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Monday Workout

You can take this one at your own pace depending on how you feel. If you’d like a bit more of a challenge you can always up the weight and complete more reps within the set time. Enjoy.

Bicep Curls http://www.youtube.com/watch?v=av7-8igSXTs
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Sliding Hands Crunches http://www.youtube.com/watch?v=vYvpxFltWuk
Shoulder Press http://www.youtube.com/watch?v=B-aVuyhvLHU
Alternating Lunges http://www.youtube.com/watch?v=Zo1pFV8HMic
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Tricep Extensions http://www.youtube.com/watch?v=nRiJVZDpdL0
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Medicine Ball Raises http://www.youtube.com/watch?v=2vqnoDn0S-g
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8

Mexican Monday

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Quinoa SaladQuinoa Close Up

Recently I went through my folder of recipe clippings, saved from various sources over the years. I often save recipes that look great but I’m truly hopeless at getting around to making them.

I decided to change this pattern and made a Quinoa Salad recipe from Mamasita in Melbourne out of a Delicious magazine from a few years ago. I made a few additions to improve it and I have to say, it’s really yum. Great as a side dish or use it with some beef mince to stuff a burrito. Delish.

4 corn cobs with husks
1 cup (200g) quinoa
3 cups baby spinach
1 bunch coriander, leaves picked
2 long red chillies, deseeded, chopped
1 red capsicum, roasted, deseeded, peeled and chopped
250g feta cheese
toasted pepitas for garnish

Pico de gallo dressing
¼ telegraph cucumber, deseeded and finely chopped
¼ red onion, finely chopped
1 celery stalk, finely chopped
½ bunch coriander leaves, chopped
2 tbsp chopped flat leaf parsley leaves
1 tbsp chopped dill
juice of 3 limes
4 tbsp extra virgin olive oil
salt and pepper

Bring a large pan of salted water to the boil. Cook corn in husks for 20 minutes or until tender. Drain and allow to cool, then remove and discard husks. Using a sharp knife, slice off corn kernels and set aside.

Meanwhile, place quinoa in a pan with 600ml water over medium heat. Simmer for 10 minutes or until tender. Drain. Cool.

For the dressing, combine ingredients in a bowl, then season to taste.

Toss corn, quinoa, spinach, coriander, chilli, capsicum and feta with the dressing. Sprinkle over the pepitas and serve.

Serves 8

Today’s Workout

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Today's Workout

Only my friend Bridget and I showed up for our regular Friday workout today but I’m glad at least one other person was there. This was pretty grueling for the second session of the year. For the last set of exercises, Maree (our trainer) gave us a choice between doing burpees or mountain climbers. I said I didn’t mind so Bridget chose burpees. We both ended up regretting that decision, a set of 50 burpees is no walk in the park. Good luck and make sure you stretch thoroughly when you’re done.

Here are some demos:
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
DB Chest Press http://www.youtube.com/watch?v=VmB1G1K7v94
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats http://www.youtube.com/watch?v=xDdSZmWNYQI
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI

Wombok Salad with Marinated Mushrooms and Fresh Herbs

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Wombok SaladWombok Salad CU

Lunch today was a simple salad and some seared Snapper. The salad was surprisingly tasty considering how easy it was. I based it on a Karen Martini recipe I found in the paper a few years ago.

60ml extra virgin olive oil
60 ml light soy sauce
4cm piece of ginger, finely grated
1 clove garlic, finely grated
2 pinches raw sugar
1 pinch salt flakes
1 pinch white pepper
juice ½ lime
1 green chilli, finely sliced
250g Swiss brown mushrooms, finely sliced
½ wombok (Chinese cabbage)
4 radishes, finely sliced
½ bunch basil
3 sprigs dill
5 sprigs mint
20g roasted cashew nuts

To make the dressing combine oil, soy sauce, ginger, garlic, sugar, salt, pepper and lime in a jar and shake to create an emulsion. Add the chilli and shake again.

Add dressing to the sliced mushrooms and let marinate for 5 minutes or so.

Separate wombok leaves, trim and lay on a platter. Top with the mushroom mixture but don’t put all the dressing on the lettuce as it will make it soggy (and anyway, you don’t really want all that oil). Instead I just lift the mushrooms out of the dressing with clean hands and place on the wombok leaves. You still get a splash or two of dressing around the place. Then, scatter over the sliced radishes. Wash the herbs and tear them over your salad letting the leaves fall where they may. Roughly chop the cashews and scatter them in the same way.

Serves 4 as a side dish.

First workout of 2014

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First workout of 2014

My trainer’s back from holidays and put this little number together for the 5 girls in my group today. We’re usually a pretty fit bunch but we did struggle after having a few weeks off. Oh well, as Maree says “Pain is weakness leaving your body.” And by that account, a great deal of weakness left my body this morning….

Here are some demos:
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats http://www.youtube.com/watch?v=EmI9x_5aFdc
Stationary Lunge http://www.youtube.com/watch?v=_GA4STCHhAM
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Mountain Climbers http://www.youtube.com/watch?v=wzGekP0XSVA
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Alternating Lunges https://www.youtube.com/watch?v=ZCpu8IhLvBg
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8
Plate Crunches (My trainer had us put our legs straight in the air as opposed to the bent position in this video. We had to try to get the plate to touch our shoes, head doesn’t touch the ground.) http://www.youtube.com/watch?v=zuzs_P7y24s
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y

I tawt I taw a turtle

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Turtle 1Turtle 3Turtle 2

I diiiiid, I diiiiiid see a turtle. Quite a few actually.

One of the many delights of Hamilton Island is grabbing a snorkel at low tide and swimming around until you meet a turtle, usually feeding on the reef. They say that once a turtle has identified a feeding site it will remain in the area for the rest of its life. And, considering their lifespan, that could be for the next 100 years.

These were some of the most beautiful creatures I’ve ever seen. It was such a special experience that I hope I get to enjoy again sometime. And on the fitness front, what better motivation to snorkel for a few hundred meters every day than to have a turtle by your side while you’re doing it?

Crispy Skinned Salmon with Avocado and Green Bean Salad

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SalmonSalmon Close Up

I love healthy food that’s tasty, quick and easy to prepare. This Bill Granger recipe ticks all the boxes. It made a filling yet light lunch today right after my spin class.

2 Lebanese cucumbers, peeled, cut into quarters lengthways and diced
1 avocado, peeled and diced
1 punnet yellow teardrop tomatoes, halved (I used regular cherry instead.)
1 small green capsicum, diced
200g green beans, trimmed, blanched and cut into 2cm lengths
1 small red onion, sliced
3 tbsp extra virgin olive oil, plus extra
2 tbsp lemon juice
1 tsp soy sauce
1/2 tsp white sugar
1 red chilli, seeds removed and diced
1 tsp finely grated ginger
sea salt and black pepper
4 x 150g salmon fillets, skin on

Place cucumber, avocado, tomatoes, capsicum, beans and onion in a bowl and set aside.

For dressing, whisk together 3 tbsp olive oil, lemon juice, soy sauce, sugar, chilli and ginger. Season to taste. Pour dressing over vegetables and toss together very gently. Set salad aside.

Meanwhile, season salmon liberally with salt and pepper. Heat extra oil in a large non-stick frying pan over a medium-high heat.

Add fish fillets, skin side down, and cook for 3 minutes or until skin is crisp. Turn fish over and cook for 1 minute for rare. Keep it on the heat a little longer for medium or well done.

Serve salmon with the avocado and green bean salad.

Merry Fitmas

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Speke TankShorts

This year my Christmas presents revolved around a very distinct theme. Fitness. I was lucky enough to get vouchers for some fab new threads to wear at the gym and a few other things besides.

I took my first outfit for a 6.5km run today and it felt great. The tank and shorts are from Lucas Hugh if you like the look of them.

My first ever kale chips

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My first ever kale chips

It was only a matter of time until I tried to make some of these. As it was my first go I made sure the recipe was a simple one, I gave them a quick spray with canola oil and slow baked at 90°C for about an hour. Once out of the oven a sprinkling of salt was all they needed. Many thanks to my friend Belinda for giving me the kale fresh from her garden.