Australian Titles 2011 4 days of prep food

6 Oct

It has arrived and its the weekend of the INBA Australian Titles in Melbourne. I will be flying out on Saturday morning with the NSW INBA Team…and the wonderful wolf pack team… well the wolf pack team is only a few of us.. so to be part of this team you have to meet the criteria….

Today is a day of preparing all my foods for 4 days as I will be in Melbourne till Monday and since I will be competing the following week for the IFFB I will not be able to have the luxury of having a cheat meal so my foods are still quiet simple.



I am really excited about competing this weekend… A lot of hard work has been put into my training an nutrition in the off-season for a year now. Working along side Cameron Oreb who is my rock and literally is a ROCK..screaming at my to always reach my personal best in every weight session we do together.

I am not going to post any photos of myself before the comp and I am not going to say I am going to smash it at the Nationals… There are lots of competitors in Australia that are talented and have been training just as hard as I have been so I am very lucky to be up there with the best of them… Let’s just that I am bigger leaner and more in symmetry than ever before and very low body-fat… The reason for me competing is not about the glitz and jazz for me is about the love of training, eating well for optimum help and the bonus of going up on stage is wonderful showcasing my hard work. I admire anyone that goes on stage but remember life goes on and my training will always be part of my life on or off stage.

GOOD LUCK TO EVERYONE COMPETING THIS WEEKEND… and lets say you will be in for a nice surprise..xxxxx

Creative Fitness & Nutrition and Me Maria Andriano

11 Jul

Me Maria Andriano a woman who is passionate about health, fitness and helping people reach their goals what ever it is. I am always on the lookout for new information and knowledge that can help my clients and myself achieve the best results short-term and long-term.

Being a serious gym-goer, fitness enthusiast and a dedicated learner, seeking out and learning from many leading experts in health, fitness and nutrition. I will share some of  these experience free of charge through my blog and website www.creativefitness.moonfruit.com.

Packed with information and weekly advice. Inspirations for those who need to kick-start the day on the upside to life, with a leaning towards health, nutrition and training  topics.  Posting some recipes, training tips, nutrition and lots more.

For all personal training inquiries, email me on maria.madesign@gmail.com with a quick brief and your goals attached a phone number and email address and I will get back to you ASAP.

ALTERNATE TO COFFEE DRINK CHAI TEA – Ingredients that helps with metabolise Carbohydrate

1 Aug

Chai Tea is made up of traditional spice combination of cinnamon, ginger, cardamom, pepper and nutmeg that several health benefits.

Unlike coffee, chai has many beneficial properties. The black tea in chai is rich in antioxidants and the spices in chai have been used to promote general health and well-being. Below are the list of ingredients and benefits of Chai tea.

Cinnamon
Cinnamon regulates blood sugar levels and at the same time increases insulin levels in the body. Since high blood sugar levels can lead to increased storage of fat by the body, cinnamon helps prevent this increased storage of fat and enables you to lose weight. In addition, It helps the manner in which sugar is metabolised by the body and prevents the transformation of the metabolised sugar into fat. Cinnamon also delays the passing of food from the stomach into the intestine which will make you  feel satisfied for a longer time and eat less. This helps you lose weight. Cinnamon also helps the body to process carbohydrates more efficiently and this assists you in losing a few pounds. Awesome to have after a workout when you ingest a carb meal.

Cardamom
An Indian and Chinese spice, cardamom is also a mood elevator and help fight depression. Cardamom can help digestive problems, such as constipation, dysentery, and indigestion. Cardamom relieves upset stomachs. To use Cardamom for digestive problems, tea with food.

Nutmeg
Nutmeg can help stimulate your brain and also helps eliminate fatigue and stress. If you are suffer from anxiety or depression, nutmeg can also help elevate mood. Nutmeg can help people that suffer from aching joints, muscle pain, arthritis, soreness even for after training.  If you suffer from digestion-related problems like diarrhea, constipation, bloating, nutmeg can help.

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Chai tea is made using different herbs, When analyzing chai’s health benefits. Above is my post meal after a great leg session where i am the most ANABOLIC part of the day where carbs are needed to help release good nutrition into my muscle. Having a CHAI TEA helps with that nutrition window to be absorbed efficiently and holistically.

Creative Fitness and Nutrition Success story – Marcia Mikhael

18 Jul
Marcia Mikhael winning at INBA World Championship in GreeceFitness Model – Masters – GOLD

Marcia is a real power woman with 3 children working and helping her husband run a restaurant and still finding the time to train and eat correctly. This woman is truly inspirational at 42 yrs of age will put to shame any 20 year old and stunning.

Marcia and Creative Fitness worked really hard together for over 3 months not only physically but also mentally. Marcia shined with happiness and contentment and it shows not only from the outside but also from the inside. This is due to believing in herself and that her dreams to grace the stage and win. Her new challenges are now wanting to be a Personal Trainer leaving her Hi Profile IT job to something she is totally passionate about. Helping other mothers get that killer body…

ANOTHER CREATIVE FITNESS AND NUTRITION SUCCESS – WORLD CLASS COACHING AND PERSONAL TRAINING DOMINATION… well done Marcia xxx

Marcia Worlds
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INBA WORLD TITLES – GOLD GOLD GOLD JANET GOODWIN

16 Jul
Here is another Creative Fitness and Nutrition Success story. Janet Goodwin winnings at INBA World Championship in Greece

Figure – 50+ GOLD
Figure Novice – SILVER
Figure Open – BRONZE
Ms Physique 50+ SILVER
Ms Physique Open – BRONZE

A true inspiration for all women over 50+ never to late to look fab and fit. Janet came to Creative Fitness to get her physique to another level to grace the stage. With a very fast metabolism we needed to place more size and keep very lean with fullness at the same time. Working on bringing the upper body up and more definition on the legs which Janet previously struggled using correct nutrition and training we were able to achieve this with great results. WORLD TITLE. Janet’s calories intake would blow any female competitor to shame.

ANOTHER CREATIVE FITNESS AND NUTRITION SUCCESS – WORLD CLASS COACHING AND PERSONAL TRAINING DOMINATION… well done Janet xxxJanet World Champs INBA Greece

23 Feb

Originally posted on Creative Fitness & Nutrition:

Start to practice goal setting. Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction and finally sink.  In order to achieve success in our bodybuilding program or competing on stage, goals should be clearly defined palmed out. Otherwise, like the boat will drift away into another direction.

Betty on the other hand has huge goals and hers is to compete in the INBA Sydney Titles and City Nationals to qualify and compete in her home land in Greece for the Worlds.  Betty competed in 2011 and did very well but need more muscle mass. Being her coach I advised her to take a year off and focus on her training and nutrition to get more muscle growth. Well the photo speak for themselves.  This shows how important goal setting.

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SET GOALS TO IMPROVE YOUR PHYSIQUE – IMPROVEMENTS OF BETTY CONCINA

23 Feb

Start to practice goal setting. Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction and finally sink.  In order to achieve success in our bodybuilding program or competing on stage, goals should be clearly defined palmed out. Otherwise, like the boat will drift away into another direction.

Betty on the other hand has huge goals and hers is to compete in the INBA Sydney Titles and City Nationals to qualify and compete in her home land in Greece for the Worlds.  Betty competed in 2011 and did very well but need more muscle mass. Being her coach I advised her to take a year off and focus on her training and nutrition to get more muscle growth. Well the photo speak for themselves.  This shows how important goal setting.

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Triceps Workout – Women’s Baggage Area

2 Feb

Triceps are a women’s baggage area and the bulk of flab that women dislike.   There are several exercises a woman can include in her exercise routine which specifically address the tricep area.

Below are some exercises that I worked this morning in my session and would like to share with you.

A1 4 sets x 10 reps Triceps dips
The triceps dip is a solid triceps and chest building exercise that tests your strength.

B2 4 sets of 10 reps Triceps Close Grip Bench
With full range motion and the ability to load your triceps muscles up with heavy weights the close grip bench press is the king of triceps building exercises.

C2 4 sets x 10 reps Lying Dumbbell Triceps Extensions
The triceps extension a powerful isolation exercise with many different variations performed using either a bench or a cable machine.

ARE YOU STAGE READY – FRIDAY 1st March

28 Jan

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Have you ever thought that you’d like to enter a fitness, figure or bodybuilding competition, but you never did because you had no idea how to prepare? Are you interested in learning more about optimal nutrition to achieve that body for yourself. A lot of would be people settle on honing their physiques in the gym, not because they don’t have a desire to compete or achieve inner health and optimal body composition, but because they don’t know what steps to take to get there.

Zoë Daly and Maria Andriano champions in their own right will guide you and expose their secrets to their success on being STAGE READY and OPTIMAL HEALTH.

If you’re missed the first two seminar, the next one is on this Friday 1st March6.30pm. Its not too late to register

1. Nutrition - Besides helping you maintain a healthy weight, good nutrition is essential for the body and all its systems to function optimally for a lifetime. Nutrition can be found in physical and mental health because a healthy diet provides energy, promotes good sleep, and gives the body what it needs to stay healthy.
2. Judging Criteria – rules on each division so you are fully prepared exactly what’s expected on the day of competition.
3. Posing – The difference to first place and second place can be the ability to pose correctly. Don’t make the mistake that competitors do and think that you know it all. Posing at the seminar and receive tips from coaches, showing you the right and wrong way to pose.
4. Supplementation – There are some many supplements on the market. Know which ones are best suited for competing and save money and get discount vouchers for attending.

Email: maria.madesign@gmail.com

to confirm your spot

All details are on the Facebook Events page and on Poster

http://www.facebook.com/events/464610250268486/?ref=ts&fref=ts

stage ready flyer 2

 

GREAT SHOULDER WORKOUT PARTY PUMP

28 Jan

Here is a great shoulder workout if you are after nice defined and pumped shoulders. Focus on technique and form and no momentum from the lower body as a tool to hing the weight. Many do give that extra push to lift the weight. You want to use all shoulders only and don’t cheat, your only cheating yourself.

This workout is not focusing on strength at this stage just size and definition. I call it shoulder party pump.

A1:  Shoulder Barbell Press 4 x 10 35gk (TEMPO controlled no pause just a pump)

B1 Dumbbell Standing Lateral Raise with twist on partial rep 4  x 10 7kg

C1 30 Degree Rear Dumbbell Lateral Raise 4 x 10 5kg

D1 Barbell Upright row 4 x 10 35kg

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Warmest thoughts and kind wishes for a wonderful Christmas!

24 Dec

Wishing everyone the warmest and kindest wishes for Xmas. Thank you for all your support and everyone that has followed Creative Fitness and Nutrition and that 2013 will be bigger and better for everyone.

My celebrations will be with my Family in Sydney and we are heading out to Cockle Bay for a lovely Lunch at Nick Seafood Restaurant. We thought it would be  much easier this way so we don’t have to cook and enjoy the Sydney Sunshine. But being Italian we will also celebrate by giving each other a traditional Italian sweet bread called Panettone which is divine.

It is considered Italians Christmas Sweet bread, which is filled with brioche-like bread made with butter, eggs, milk, currants, orange zest, and nuts. Panettone typically undergoes hours of proofing and rising to give the bread its distinguishable tall, rotunda-like shape and fluffy, light texture.

Originated  in Milan, it seems the cake  history dates back to Roman times, links that the bread goes back to the 18th century. It wasn’t until the 20th century that commercial bakers decided to make panettone in larger batches and increasing panettone’s popularity as a Christmas gift. Many Italians give loved ones panettone during Christmas and New Year’s, and it’s such a huge symbol of Italian culture.

It’s not uncommon for the average Italian family to end up with more panettone given from family and friends as gifts. When guests visit during the holiday season, a loaf will often be brought out and served with sweet wine or coffee. Can also be served with a dollop of mascarpone cheese or I have it with riccotta.  The cake bread makes great French toast or bread pudding. I toast it add coconut oil, spread with ricotta and melted dk chocolate…

Have you had panettone, try some for Xmas.  I am having some on Xmas day as my Cheat meal.  I feel no bloat or after effects due to the quality of flour and ingredients the Italians use. Make sure you purchase a good Italian made Panettone and enjoy.

Merry Xmas xxxx

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Things you need to know to achieve lean legs

6 Dec

Lean legs is something that everyone I am sure want to achieve. Just finished my 2nd year of studying BioSiguature with Charles Poliquin and every year I have learn more and more to improve my practice for my clients and myself. To lean legs its not as general than just dropping bodyfat. There is a reason for fat deposit in certain areas of the body and what imbalances you have and what you need to do to fix them.

Most female and men want that miracle pill or training program for those wonderful legs. Stubborn fat in the legs and glutes in females occur more so than in men. Reason is that women have more fat storage cells than men. These cells attract hormones  (eg: estrogens and exo-estrogens) and chemicals. This affect the process of fat loss. Now these overloaded hormones are produced by the body from foods we eat, environment and medication. Everyday we are exposed to these chemicals more so in our everyday life than lets say 1-20 years ago.  Below are some of the chemicals and toxins that effect our body.

  • Plastic drinking bottles and food containers (use PBA FREE)
  • Cosmetics (check your cosmetics on http://www.ewg.org for ranking)
  • Heating foods in microwave
  • Cleaning products
  • Plastic food wraps
  • Food in metal cans (eg: canned tuna, canned fruit and veggies)

Here a few tips to help you be as toxic free as possible.

  • Eat organic (if you can’t get a hold on organic wash your veggies with glycine)
  • eat grass feed meat
  • Fix your digestion
  • Support your liver

Toxins pass through and metabolize through the liver. If the liver is not working  at 100% these toxins and estrogen won’t be eliminated. Charles Poliquin recommends placing a liver support prodigal before placing an estrogen prodigal for it to work properly.

Supplements to help you through this process are: Omega Fish Oil, Zinc, Magnesium, Vit C, Selenium, Milk Thistle, Dandelion, DIM, Calcium De Gluconate, green Tea, Cummerin, B Vitamins.

Foods to eat.

  • Broccoli, cauliflower, brussel sprouts, cabbage, watercress.
  • Fibre: 40 soluble 60 insoluble

If you live in a busy City like myself. You need to detoxify contently. Contact myself on maria.madesign@gmail.com

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