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)

After a weekend of location visits last weekend, exploring new areas and trying heaps of activities…the first Bondi Bum Adventure weekend will take place at the beginning of October…!

We’ve found a fantastic location, the perfect accommodation, plus a whole heap of ideas for a super active, adventurous weekend

When: leaving Sydney on pm of Friday 07 October and returning on pm of Sunday 09 October, 2011

Where: Anna Bay (approx. 2.5- 3hours North of Sydney), staying at Melaleuca Surfside Resort, One Mile Beach, NSW 2316

What: it will be a training weekend with a whole heap of activities that we can’t do in our regular sessions…I don’t want to give it all away, but I will say that it’ll be fun as well as training

(please note, there will be no mountain biking/kayaking/ as many of you have been asking)

Why? Why not! If you want a weekend away with a difference, with challenges, fun, in a stunning location, with likeminded, fun, fit people…come along! I’m excited that it will be a fantastic weekend!

How much? $280 per person for the whole weekend…this includes accommodation for x2 nights, all food and drinks for the weekend (breakfast, lunch, dinner, snacks) and all training for the weekend (8+ training sessions in total worth).

IMPORTANT: there are only 20 spaces available and a lot of interest…so if you’ve voiced already that you’re keen, lock in your place by emailing me (emily@bondibumfitness.com.au) ASAP saying ‘Bondi Bum Adventure – yes please’. If you have any friends/colleagues/partners, please feel free to invite them too…you don’t have to be a Bondi Bum client to come along…but please add their name to your email.

Oooooooo, Bondi Bum is tres excited! I can’t wait to hear from you all!

Em (and the Bondi Bum team)

For all you ladies (and guys too) who go through the horror of the first day of wearing your swimmers, make this year different and get the hot body you’ve always wanted for Summer.

Bondi Bum’s 10 week ‘Sizzle this Summer’ challenge will arm you with everything you need to succeed through the transition from winter woolies and baggy jumpers to hot bikini bodies

There’ll be training sessions, home video workouts, a complete 10 week personalised nutrition plan, healthy hints and super importantly, on-going support…so you stay on track and smash your goals!

You’ll also have access to a private members Facebook group so you can chat to other sizzlers, ask questions, keep each other motivated and strive towards fantastic results.

All new Bondi Bum customers will receive:

• two group sessions per week (with a choice from Bondi, Surry Hills, Pyrmont, the City, Rushcutters Bay)
• a weekly home training video to complete on the other days of the week
• a weekly nutrition plan with meals, designed specifically for you, your measurements, your likes and dislikes and your goals
• motivational tips and hints on a weekly basis
• challenges throughout the 10 weeks to keep you on track
• access to Bondi Bum 24/7 via email, phone and online

All for only $375 (that’s less than $40 per week!)

All existing Bondi Bum customers can also get jump on board and receive the below in addition to your current training sessions:

• a weekly training video to complete on the other days of the week
• a nutrition plan with meals, designed specifically for you, your measurements, your likes and dislikes and your goals
• motivational tips and hints on a weekly basis
• challenges throughout the 10 weeks to keep you on track
• access to Bondi Bum 24/7 via email, phone and online

All for only $150 (that’s $15 per week!)

‘Sizzle this Summer’ is kicking off on Monday 19 September for 10 weeks.

Register now:

What are you waiting for…Sizzle this Summer!

If you’re a passionate Personal Trainer looking to work in a fun team and fill your diary with clients, please contact us today

There are up to ten session already awaiting you…with more on the way in the run up to Spring and Summer.

Offering mobile and outdoor personal training to clients in Bondi, Bronte, Tamarama, Rushcutters Bay, Vaucluse, Surry Hills, Pyrmont and the City, we’re dedicated to helping clients achieve their health and fitness goals and live their life to the full.

If you…
-       are enthusiastic and passionate about the fitness industry
-       have the energy and desire to help others achieve their goals
-       are keen to learn and be part of a fun and growing team
-       are friendly, reliable and professional, able to communicate well with others

…then consider this role your calling.

You will be working with the full support of our team, to help clients set health and fitness goals, test fitness levels, plan and run group and one-on-one sessions, monitor and assess client results and be a font of knowledge for all health and fitness questions.

You will own your own transport and a current drivers license, and be willing to work early mornings, lunchtimes, evenings and Saturday mornings when required.

Boxing experience is a bonus, but not essential as training can be provided.  You must have Cert IV Fitness, be registered with Fitness Australia and have a current senior first aid certificate.

If this sounds like the ideal job for you, please email Emily (emily@bondibumfitness.com.au) and tell us why you are right for the job.