I hope you have all enjoyed the Easter weekend and some well-deserved rest and recovery after a whirl wind start to 2013. Everyone has been working hard in the gym and it is time to get together with your fellow friends of Strength For You to enjoy the great outdoors.
The invitation is open to all friends of Strength For You to join me on the 27^th April at the “Run the Rock” fun run at Hanging Rock. I will be taking part in the 5km walk around the base of Hanging Rock for those who would like to join me, while we have friends entered in the 5km and 10km run events. There will be a post-race healthy picnic for all to enjoy with friends and family welcome.
Event entry is through the Start To Finish website. RSVP to me at rikki@strengthforyou.com.au by 21^st April for the post event picnic.

Looking forward to seeing you there!

Regards
Rikki

Kimberly Mulcahy

I decided to take on Rikki as my personal trainer when I had hit a weight loss plateau.  I knew that I was at a point where I could only push myself so far and get results – I needed someone to give me that last push! I had been training alone since January 2012 and had lost around 22kg on my own from walking and increasing my gym workouts, but I knew that the last few kilos would be the biggest challenge of all.

I chose to recruit Rikki as my personal trainer as she trains my brother Mitch. He had achieved outstanding results from training with her and when hearing post-training stories of their sessions I knew she would definitely get me the results I wanted!

I enjoy that Rikki & I can chat about absolutely anything, but at the same time there is still that trainer/client boundary where she can push me to my limits despite my whinging. I love having someone to talk to who understands the weight loss process and who can recommend new out of session challenges to try and recipes to eat. As much as I enjoyed training alone at the gym, I accomplish 10 times the amount of work in half an hour with Rikki than I would alone in 1 hour. After a training session with Rikki I feel that I have really pushed my body and worked it hard whereas when working out alone I would allow myself to make excuses and not feel as accomplished after a session. With Rikki there are no excuses allowed.  :)

I have had two major achievements since training with Rikki. The first would definitely be the shrinkage of my arms, legs and stomach, the really hard areas to get toned and trim. With a combination of our sessions and Rikki’s diet recommendations I have been able to get these areas nice and toned alongside losing a further 3kg of body fat. The other achievement would be getting up on a single ski. Prior to my weight loss I had no confidence, no strength and no determination that I could ski, something I had always wanted to do.  In January 2013 after extensive training with Rikki, I had gained a lot of muscle, shed a lot of fat and had a completely different mindset – and got up on a single ski 3rd shot and the feeling was indescribable.

I highly recommend Rikki to take on any challenge you may have. She is caring, encouraging, committed, and friendly but most importantly she pushes you to your limit whilst maintaining a huge grin on her face.

Go to  http://strengthforyou.com.au/success-stories/ to see how Rikki's programs have worked for people just like you!

Rikki’s Crispy Skin Salmon with Fennel Salad

Blood oranges are soon to be in season and really give this salad an edge. Make the most of them while you can.

2 salmon fillets, skin on
ground fennel seed
1 medium bulb fennel
1 Lebanese cucumber
1 orange, peeled and segmented
½ Spanish onion
½ bunch flat leaved parsley, roughly chopped
olive oil
juice of 1 lemon
salt and pepper

1. Finely slice onion, place onto a small bowl and cover with ½ of the lemon juice.
2. Rub the skin side of the salmon with a generous amount of ground fennel, salt and pepper. Place the salmon skin side down into hot non-stick frying pan. Cook for 3 – 4 minutes before turning, continue to cook for another 3 – 4 minutes.*
3. While the salmon is cooking trim the fennel and remove any tough outer leaves. Halve and slice finely (a mandolin is ideal). Halve the cucumber lengthways, remove seeds then slice into long ribbons.
4. Drain the onion and combine sliced fennel, cucumber, orange segments and parsley into a serving bowl. Combine equal parts lemon juice and olive oil with salt and pepper to taste then dress and lightly toss salad.

Serves 2

*Cooking time will vary with the thickness of the salmon fillets along with personal preference.
 

A common line of questioning over the years is in relation to diet and nutrition. I am not surprised when clients are confused, especially when I start listening to the media. “Don’t mix carbs and protein, only eat fruit in the morning, rice will make you fat” the list goes on. The fact is eating for peak health and weight loss is simple and easy! You may remember in my last newsletter I explained Step 1 of Rikki’s 5 Simple Steps to Healthy Eating, here is Step 2.
 

The fact is the majority of us simply eat too much, especially in the evening. If you don’t burn the calories that you consume through daily activity you will store them as fat – it is as simple as that! Now, I can’t think of many things that are as boring as counting calories, and how many of us have the time? So here are my simple guidelines for lunch and dinner serving size.
 

The majority of your meal should consist of vegetables, with the equivalent serving size of two fists. Choose a variety of colour along with lots of green leafy veg. Take me up on the challenge to eat 5 - 7 different varieties of vegetables per day.
 

Choose lean cuts of meat or fish, with the equivalent serving size of the palm of your hand. If meat is not on your menu opt for the equivalent size serve of tofu, ricotta cheese or eggs.

It is important to note that these guidelines are general and not suitable for children, adolescents, athletes and pregnant women.

Do you have a question for Rikki? Just email her at rikki@strengthforyou.com.au

The launch of the Strength For You website correlated to the launch of my new 6 week Online Training program. To review the program from a client’s perspective, former 1 on 1 client Carolyn Joyce is taking online training for a road test. Carolyn has been updating her progress over the past weeks through the Strength For You newsletter.
 
Carolyn is now starting the last week of her 6 week program with final results to be measured next week. Training was interrupted briefly with work travel but Carolyn has stayed on track with her healthy eating plan through this disruption in her training.
 
From Carolyn
 
“I really feel like I am making progress with my program. Not only do I feel stronger but I can see a difference in my muscle tone, especially my legs. I also have more confidence working out in the gym. Previously I avoided the heavier weights area and would just use whatever equipment was free, now I know I am using the equipment correctly and am not too embarrassed to work in with boys when it is busy. I can’t wait to measure my improvement next week.”
 

Go to http://strengthforyou.com.au/services/online-personal-training/ for full details of Strength For You’s Online Training program.

P.S. Maybe you know somone who would benifit from online training? As a token of my appreciation, all current clients who refer a friend will be rewarded with a $50 Coles/Myer voucher.