Sonia Osborne Personal Training

Lunging!

2010-05-17T21:20:00.000-07:00

The 'lunge' is a great exercise for toning your legs and bottom

Lunges should be routinely included in your program but please make sure that your form is correct! Key pointers include:

1. Your weight should be directed into your front heel

2. The width between the legs should not be too great (otherwise your back becomes out of alignment)

3. Your 'core/abs' should always be embraced to push up back to the starting position

Happy lunging!

2010-04-06T18:48:00.000-07:00

Many of us find it hard to have healthy snacks available.. especially when entertaining. I love this recipe as a dip, sandwich spread or meat condiment. I hope you do too!

Breakfast Made Easy

2010-03-22T19:04:00.000-07:00

Breakfast is such a critical component of your wellness program but is often neglected. These muffins can be frozen for an easy option for those who are time poor. Enjoy!

Fish for the Family

2010-02-24T23:54:00.001-08:00

Fish as a 'super food' that ideally should be consumed 3 times per week if possible. I am always looking for good fish recipes that the whole family will enjoy. This one is a staple in our household. Enjoy!

Rate of Weight Loss

2010-02-14T01:12:00.001-08:00

Clients often ask me "how fast will I lose the weight?"

To lose 1kg per week we need to reduce our weekly calorie intake by 7,700 calories. So unless you have a large amount of weight to lose and/or you have a very high calorie diet, losing 0.5-1kg per week is a healthy rate of weight loss that can be sustained in the long term.

Recipe of the Week

2010-01-06T18:47:00.000-08:00

Breakfast is a key component to a 'strong' start. Muesli is an excellent choice and making your own is both easy and economical once you have invested in all of the ingredients. Buy a large container and keep it in the fridge. Enjoy!

Welcome!

2009-11-22T22:35:00.000-08:00

The silly season is upon us. It is a wonderful time for family and friends to come together and celebrate. For me, it is especially lovely to see my beautiful three year old boys get excited at every Christmas tree they see and also understand who Santa is. I am also looking forward to having my husband home for two weeks to share in lots of special family time.

Yet Christmas can also be a time for indulging (or over indulging) in lots of great food and wine. For this, I have some handy strategies that will let you maintain some level of balance. That way, you'll be able to both enjoy yourself and kick start 2010 in the right mental and physical place.