August 19, 2010 – 3:42 am

Hi there!

Just a quick post to let you know of this super protein! It is easy to store and it works perfectly as a topping on fruit, a protein boost in a smoothie or even as a super healthy substitute for sour cream and cheese!

LOWFAT COTTAGE CHEESE!

This is one of those great sources of high quality protein. It contains Casein protein which is the predominant protein found in milk. It makes up about 80% of the protein in cow’s milk, while the remaining 20% of protein in milk is whey.

Casein protein is extracted from the milk through ultra filtration, without the use of chemicals. This process increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth. Casein protein has an excellent amino acid profile and is primarily known as an extremely slow-digesting protein.

In conclusion Cottage cheese is an awesome food that will help you recover from hard training sessions. No wonder it has been used by bodybuilders for years to gain lean muscle mass (think toned, sexy, strong muscles).
Here are some recipes taken from my online mag:
Peace out!

Dario Dimakis

www.pbfitness.com.au

Fruity Yogurt and Cottage Cheese

Ingredients
• ½ cup fat-free cottage cheese
• ½ cup fat-free vanilla yogurt
• 1 to 2 tablespoons fruit of your choice (blueberries, sliced strawberries, raspberries, sliced bananas, etc.)
• 1 teaspoon slivered, raw almonds
• ½ teaspoon cinnamon
Preparation

Mix together the cottage cheese and yogurt and top with the fruit, almonds and cinnamon.

Turkey/Cottage Cheese/Brown Rice Burrito

Ingredients
• 1 pound ground turkey
• ½ cup salsa
• 1 cup cooked brown rice
• 1 cup fat-free cottage cheese
• 4 whole-wheat tortillas
• 1 tomato, diced
• 4 tablespoons shredded, low-fat cheese
• Cooking spray
Preparation

Spray a pan with cooking spray and cook the ground turkey until done. Add ½ cup salsa to the turkey when it is almost cooked through. To make your burrito, spoon a portion of ground turkey on a whole-wheat tortilla. Top with ¼ cup brown rice and ¼ cup fat-free cottage cheese. Add diced tomatoes and a tablespoon of shredded cheese.

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This little issue can stop you soon!

July 6, 2010 – 5:04 am

Hi I hope you’re doing awesome!

If you have ever felt back pain before you know how bad it can bring your training to a screeching halt. I have the solution for you.

The link below will lead you to a great article on the prevention of back pain.

Hope you enjoy it!

Back pain prevention

By admin | Posted in Training | Comments (0)

Visit our e-magazine for all the latest fitness information.

June 3, 2010 – 6:48 am

Fitness Magazine Articles

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Fear sucks!

April 28, 2010 – 2:28 pm

Hello everyone,

It’s been about 3 weeks since my totally bias anti-run or whatever other long cardio activity post. Since then I have been thinking about this post and how  it totally gets under my skin, I call it the four letter “F” word. Its probably not the one you thought of but its effect is worse than the word  you most likely came up with.

The word is FEAR. Why does it get under my skin so much? Well, it has stopped me from making some pretty scary decisions at the time that would have produced BIG Time for me. Want an example? Rewind time to February 2009, the global economy is shot and everyone is freaking out, stocks are dropping like concrete and the media is in a frenzy talking about the end of the world as we know it. My good buddy Anthony trades a bit so I start looking at the stock of companies I personally use such as clothes, websites, etc. If you have done one of our bootcamps you know that I like my under armour gear (sports apparel company) anyway, that particular stock dropped from over $30 in value to $11 something, so I’m telling my mate “you should buy it, etc” now at the time I could have purchased some stock but FEAR set in…..the media, the risk of losing it, the lack of know how, in anyway it froze me on the spot and now, 14 months later the stock has near tripled in value…..meaning if I would have purchased 10,000.00 worth of shares I would nearly have 30,000.00 in the bank (minus taxes of course).  If we could only rewind time……now you may not be the type of person to buy and sell stock but  I’m sure if you look back you will also see experiences you missed out on because of the “f” word.

If you are reading this, you most probably have looked into getting fitter, healthier and stronger recently but may be failing. Take my advice, do not fear the unknown, do not be afraid to be the one of your group to get healthier, the one at work who doesn’t eat junk during lunch, the one who goes out but doesn’t drink or at least controls the intake. It is normal to feel uncomfortable and break out of the mold of habit but the rewards that await you IF and only if you face your fears and follow through on your dreams are huge. I’m always amazed and inspired by our bootcamp participants level of desire and lack of fear because they show up ready to be pushed beyond their comfort zone. I have yet to see someone complete a program and not have improved mentally AND physically.Talk about facing fear and being at the mercy of someone (lucky I’m a nice guy).

I hope that this short blog helps you face your fears and chase whatever your prize is. There is an awesome quote that says: “bravery is not lacking fear but instead being terrified and still move forward”. Fear is normal and a fact of life but overcoming it is truly living.

God bless, be hungry and humble.

Dario

www.pbfitness.com.au

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Run a marathon and you will delay becoming a loser

April 7, 2010 – 12:38 pm

I just finished watching in bits and pieces an episode of the biggest loser on channel 10. I must say I was impressed by the level of motivation emitting from the tv but I couldn’t help but end up with mixed feelings in regards to the message of the show on this particular episode.

The “mission” for the day was for the contestants to run a 42km marathon. Now I appreciate running as a nice way to improve one’s fitness but 42kms is not my idea of a fun workout. The message of today’s show was that running the marathon was one of the highest lifetime accomplishment for the contestants. “The commando” which if you have never seen an episode is the “bootcamp” type trainer whom the contestants do not get a lot of sensitive sympathy ran along two of the contestants for a bit and he did not seem like a natural while doing it. It made me think about what the typical audience would be thinking while watching this great feat. I don’t doubt that the show inspired some people to hit the road and start training for the many running events that are held across Australia. I myself admire the tenacity and determination that long distance runners’ possess however for fat loss and body transformation purposes long distance running is the equivalent of getting rich by robbing 7elevens it will help in the short run (pardon the pun) but sooner or later it will comeback and bite you in the butt. You may be thinking “Dario’s lost it, runners are some of the skinniest people around” yes that is true BUT long distance runners at the highest level are genetically built for it, meaning they are endurance athletes with little muscles that produce enough power to propel them forward for a LOOONGG time.

When it comes to burning calories and muscle size, bigger is better. Think sprinters; fast, explosive and RIPPED! No bodyfat whatsoever. These guys and gals train to be as fast as possible for a 100 metres (shortest olympic sprint) in less than 10 seconds. Their bodies adapt by increasing muscle size to produce the most power possible in the short distance. As a normal person (non olympic) this approach is exactly the approach you have to take to produce the leanest you in the shortest time. The bigger muscles burn more calories around the clock, shortening the time required to get to your ultimate goal. So unless you want to wait a long time to be a loser plus suffer a lot of overuse injuries, do not run marathons : )

I know this idea goes against the “traditional” training methodology prescribed by your average trainer but if you look at the sprinters….they’re happier after the race. If you want more info in regards to this style of training feel free to drop me a line at dario@pbfitness.com.au

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Hello world!

April 5, 2010 – 6:39 pm

This is my first post. It’s pretty funny considering I’m not a computer person to have gotten a blog. I will try my best to keep updating it with useful info and not just ramble on and on. Feel free to comment but please keep it all respectful. I don’t mind the heat that will follow some of my “methods” and views about training nutrition and the day in age we live but please respect yourself by not posting curse words and all that stuff that comes easy to say. Well that’s enough rambling. Let’s get on with it!!

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