Soooo, this year we’re having a Christmas party with a difference – a breakfast party

Please lock in the below date and time and come along and help us celebrate…

When: Saturday 01 December, 9.30-11.30am

Where: Marks Park, Bondi

What: Christmas breakfast…please bring a plate of something yummy to share with friends! I promise no exercises or training activities though there will be a few prizes…but more to come about that later

We’d love love love to see you there!

Em and the Bondi Bum team x

The Bondi Bum Spring in your Step challenge starts on Monday 01 October and it’s here to get you on track towards your Summer body ☺

Spring in your Step is a 31 day challenge – for the whole of October – that will guide you through stepping up your fitness and improving your nutrition so you can start looking and feeling great for Summer.

What does the challenge include? HEAPS! It’s jammed packed with:
- weekly training schedules
- weekly training programs (for outside of your Bondi Bum sessions)
- nutrition guide of what to eat less of, what to eat more of and what to try and avoid for 31 days
- weekly healthy recipes
- goal setting so you can measure your achievements in 31 days
- weekly motivation for staying on track

All for just $59…that’s a whole heap of value for less than a one-on-one PT session!

And to be honest, everything included in the Spring in your Step challenge can be continued for as long as you like for a long term feeling of fabulous!

How do you get involved? Simply complete the box below to sign up…you’ll be sent a confirmation email and I’ll be on touch to confirm your payment. You’ll then receive everything you need to put a Spring in your Step in time for Summer!

We have two choices…we can stay in bed in the mornings, dash home after work to laze on the couch and come out of Winter with a butt that looks like it’s been sat on and not moved for a few months…!

OR…we can rug up a little, make a commitment to our health and fitness to keep moving and make sure there is ‘no junk in this trunk’ at the end of Winter!

Sooooo, I present to you the ‘No junk in this trunk’ June challenge!

Before I explain the challenge, I’m would like to share the official definition of ‘Junk in the trunk’, from the Online Slang Dictionary…

Definition of Junk in the trunk:

• a woman with a large rear end
• big ass, big fat ass
• to have a disproportionately large buttocks
• an overly-large rump
• a big booty

With that in mind, here are the steps of your challenge should you wish to accept it:

Step 1: attend every Bondi Bum training session you are signed up to in June

Step 2: follow a basic detox guide throughout June (which will be sent to you when you sign up)

Step 3: complete the ‘No junk in this trunk’ June weekly training assignments (which will be sent to you each week throughout June)

Step 4: complete the ‘No junk in this trunk’ June weekly nutrition assignments (which will be sent to you each week throughout June)

Keen to stay junk free this June…? Oh, by the way, it’s completely FREE…and there will be a couple of giveaways at the end of it…!

Sign up with your email below and we’ll send you everything you need…

Em (and the Bondi Bum team)

With a fair bit of planning…and me getting excited (!)…I’m so happy to let you in on the plan and can’t wait for the first one…

Sooo, what are Super Saturdays all about?
Super Saturdays will be taking place every four-six weeks throughout Autumn and Winter. They will be   a bigger and longer than usual training session with a twist…! The twist will be a different location, a different activity, something to set it apart from all other weekly training sessions. They will be longer than a 60 minute training session and are open to all Bondi Bum clients and all Bondi Bum friends (you don’t have to be a client to come along). Most importantly we will be making sure they are FUN…

For the first ever Super Saturday…(insert drum roll here)…we will be playing in the sand!

Details are below…

When: Saturday 02 June, 7-9am
Where: Wanda Beach, Cronulla
What: a fun training session open to all fitness levels
Price: $30 per person (the price of two group training sessions because it’s the length of two group training sessions)

Because the first session is not based in Bondi, we will be putting together a car pool so everyone can get there…details will follow once we have a head count of who is keen to come along

I would love love love to see heaps of you there! The more the merrier, so please RSVP by letting me know if you’ll be coming by emailing me (emily@bondibumfitness.com.au)…and feel free to invite friends, family, colleagues, partners etc.

Please let me know if you have any questions…and don’t forget to email me to secure your space!

Em (and the Bondi Bum team)

I would love for you to avoid all that is bad for you this long weekend, but I know in reality that can be hard.

If you really have to…though I’m sure its not life and death so this should be re-phrased “if you really want to”….indulge, make sure you have earned your treat…

A Cadbury’s Creme egg: 180 calories

A Cadbury’s Caramel egg: 170 calories

Lindt mini milk chocolate eggs: 567 calories (21 eggs in a packet – 27 calories per egg)

Red Tulip solid chocolate mini eggs: 33 calories per egg

Lindt gold bunny (100g): 525 calories

Baker’s Delight traditional hot cross bun: 217 calories

Baker’s Delight choc chip hot cross bun: 204 calories

The above means you need to include a few arse kicking training sessions this long weekend and heaps of incidental exercise (think long walks with friends/family/kids)…you need to burn maximum calories to consume addition calories and even then me and the team will be kicking your Easter bums even harder next week too

Cue perfect timing for our regular Saturday morning group training session!

Yep, we’re up at Marks Park at 8.30am every Saturday and this Saturday is being dedicated to Easter…so lock it in and I’ll see you there to dish out a bunch of Easter egg credits!

Em (and the Bondi Bum team)

I love when I’m asked a food question and always I find myself answering and more

Soooo, I wanted to share my favourite snack at the moment…and I would love for you all to make a batch and see what you think.

What are we making? Pumpkin and ginger protein bars!

Ingredients:

1/3 cup Xylitol (natural sugar substitute, from health food store – could use Stevia)

2 cups of oat bran

2 scoops of vanilla protein powder

2 teaspoons of cinnamon

1 ½ teaspoons of ground ginger

½ teaspoon of ground clove

1 teaspoon of baking powder

1 teaspoon of baking soda

½ teaspoon salt

2 teaspoons of vanilla extract

120g jar of baby food apple sauce

4 large egg whites

425g mashed pumpkin (steam or boil pumpkin and mash when soft)

½ cup water (or almond milk)

Optional: walnuts

Directions:

-       Preheat the oven to 170

-       Spray a 9×13 Pyrex dish with olive oil

-       Combine all the dry ingredients and mix well

-       Add the wet ingredients and mix into a batter

-       Pour the mixture into the Pyrex dish and bake for 30mins

It makes 24 squares so slice x3 length and x5 width.

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein.

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein.

The reason this is my all time favourite snack at the moment is that it makes me feel like I really can have my cake and eat it!

Now I don’t claim this recipe as one of my own at all, it is a recipe I found online when completing a strength training program at the end of last year. It is by Jamie Eason who is a well known American fitness model. She has many variations on the recipe so feel free to search her name online and see what others you can find.

I hope you enjoy!

Em (and the Bondi Bum team)

So, 8 weeks in…are you kicking your health and fitness goals and feeling fantastic or have you had a slow start to 2012?

There is no better feeling than knowing you can put your hand on your heart and say you have stuck to your goals and are feeling fantastic for it, noticing a difference in the way you feel, the way you look and enjoying a new lease on life because of your hard work.

If you are in that place right now, congratulations! It might have taken just a few changes to your lifestyle or it might have been a major kick up the bum for you that you took a few weeks to struggle into, but you’re on your way now and deserve to feel great for it. Keep it up…it only gets better

But what if you’ve had a slow start to 2012 and haven’t quite got yourself into gear yet when it comes to health and fitness and the goal you set at the beginning of January?

Well, it’s not too late! If there is something that has been stopping you, standing in your way, putting you off, making it too hard to start…figure out what that something is and make the decision today to move past it.

Starting is always the hardest part…from there on in, it doesn’t have to be tough as you think…and once you start feeling and seeing results you will be even more encouraged to keep at it and get further.

So whether your goal is weight loss, increasing your fitness levels, improving your diet, giving up bad habits, write that goal down, make a plan and get started TODAY! If you need to, break your goal down into smaller goals, goals that aren’t as big and scary to think about

We can always think of reasons why we can’t do something…or I like to call them “excuses” (!)…but if there is one big reason why you should do something, focus on that and eliminate all the excuses.

Em (and the Bondi Bum team)

And what better way to begin 2012 than with a health and fitness kick-start

If you have pledged to ‘get fit’, ‘lose weight’, ‘improve my health’ this year, then Weigh It Up is giving you all the tools you need to get started. Check out the Weigh It Up 8 week Summer Overhaul and get started today…

Simply register as a member (you can click here) and you’ll receive weekly training videos from Bondi Bum as well as  weekly meal plans to follow.

What are you waiting for? Make 2012 your healthiest year yet…

Em and the Bondi Bum team

Bondi Bum is so happy to be involved in their journey…and the journey of many others following the Weigh It Up program!

Em (and the Bondi Bum team)

Good morning,

Drum roll please……I’m super excited to announce that the new Bondi Bum online shop is now live and ready for your orders!

There are some brand new items for you…as well as the renown Bondi Bum hoodies that have been a huge hit over the last few months…

Whats new…
Bondi Bum logo t-shirts for men and women
Bondi Bum logo singlets for women
Bondi Bum t-shirts for men with a couple of fun copy lines
Bondi Bum singlets for women with a couple of fun copy lines

And to come in the next few weeks…
Bondi Bum caps
Bondi Bum towels

If there is anything else you would like to see in the shop, please drop me an email and make your request…

Hop online and check out the new ranges here…we hope you like them all…

Happy shopping!

Em (and the Bondi Bum Team)