Fit'n'Flexed - The Ultimate Health, Strength and Fitness TV Show - Episode Summaries

FIT'N'FLEXED SEASON 2 EPISODE 3 - SUMMARY

Dayne Hudson — Tue, 09 Dec 2014 07:56:17 +0000

CALFS/HAMSTRING WORKOUT

2 x World Champion/ANB UFE Pro Natural Bodybuilder Murray Graham took us through a great workout of the "forgotten muscle groups".

We did:

3 x Stiff-legged deadlifts (dumbbell and olympic bar)

3 x Lying leg curl (double and single leg)

5 x Standing Donkey Calf Raise - using your training partner as weight!

COOKING - KEIRA RUMBLE from KRUMBLED.COM

Here's the recipe to everything Keira Rumble made on the show using Steggles Turkey!

SUPPLEMENTS - FIBRE

ASK DAYNE - THE TRUTH ABOUT FRUCTOSE

Here's the article relaing to that with all the references!

ASK DAYNE - WHAT DO I EAT IF I'M A VEGETARIAN TO PUT ON MUSCLE MASS, WHEN I DON'T EAT SEAFOOD EITHER?

FIX MY FLEX - LUKE McNALLY from MASS NUTRITION

Here's some more information about calf training on FIT'N'FLEXED.

INTERVIEW - DAMIEN RIDER - ENDURANCE ATHLETE

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Episode Summaries

FIT'N'FLEXED SEASON 2 EPISODE 2 - SUMMARY

Dayne Hudson — Tue, 09 Dec 2014 07:48:52 +0000

BACK WORKOUT

We pumped a back workout with World Champion Natural bodybuilder RYAN LAOS.

Here's what we did:

3 x DEAD LIFTS

3 x CHIN UPS

3 x UNI-LATERAL LAT PULLDOWN (one arm at a time!)

3 x DUMBBELL ROWS

ASK DAYNE - WILL CARDIO HINDER MY MUSCLE GAINS?

ASK DAYNE - WHAT CAN I EAT WHEN I'M REALLY HUNGRY?

All scientific references to the above questions are found in the links above!

SUPPLEMENTS - THE LOWDOWN ON CAFFEINE

COOKING - LUCIANA SAMPOGNA

All recipes and instructions to the beautiful dishes cooked by Luciana can be seen right here!

FIX MY FLEX

The best exercise for growing biceps - check out all the scientific references here!

INTERVIEW - JAMES MAGNUSSEN

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Episode Summaries

FIT'N'FLEXED SEASON 2 EPISODE 1 - SUMMARY

Dayne Hudson — Tue, 09 Dec 2014 07:41:56 +0000

TRAINING

TRUE GRIT military obsticle course in the power portlands.

COOKING/NUTRITION

HATTIE BOYDLE: Cooking protein pancakes and Protein balls.

PROTEIN BALLS

INGREDIENTS:

12 chopped dates

1/3 cup activated almonds

1 tablespoon almond butter

2 tablespoons of water

1/2 teaspoon cinnamon

2 tablespoons of International protein vanilla protein

Coat in oven roasted balls.

STEP 1: Throw it all in a food processor and blend it up!

STEP 2: Roll into some date balls, and place them into the fridge until you're satisfied with how they're set!

PROTEIN PANCAKES

WHAT YOU'LL NEED:

Pan and stove, a whisk.

INGREDIENTS:

4 large eggs (seperate the egg whites and the yolks, you'll be using both!)

1 tablespoon of coconut flour

2 tablespoons of almond meal

1 scoop of vanilla protein powder from International Protein

1.5 cups of unsweetened almond milk

1 teaspoon of vanilla paste

STEP 1: Put the almond milk into the egg yolk and fluff it up to make it nice and creamy with a whisk

STEP 2: Place some Himalayan crystal salt into the egg whites, blend it until it's fluffy (use the whisk again)

STEP 3: Grab the egg yolks again, put in the remainder of the ingredients and whisk it together until it's thick.

STEP 4: Then place the egg whites in together with the rest!

STEP 5: Use some coconut oil in the pan as it heats, pour the pancakes in and cook from there!

ASK DAYNE

(1) Butter v Margarine - which is better? (The Article I wrote for Iron Man Magazine)

(2) Higher reps ARE NOT required for the "shredded" look.

FIX MY FLEX

The NO LOCKOUT PRINCIPLE!

Creating more time under tension can be more beneficial for muscle growth.

Use it on the bench press, leg press, squat rack, shoulder press, ANYTHING.

Check out the "TRAINING" tab above for some more awesome training advice.

INTERVIEW: CLINT EASTWOOD

Clint Eastwood from the Illawarra is training to become Australia's first dialysis patient to complete a triathlon.

You can learn more about Clint as written here on FIT'N'FLEXED before, with details on how to donate to his cause!

"Stay Fit, Stay Flexed!"

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Episode Summaries

FIT'N'FLEXED SEASON 1 EPISODE 6 - SUMMARY

Dayne Hudson — Sun, 09 Mar 2014 03:43:22 +0000

HIGH INTENSITY INTERVAL TRAINING

HOW IT WORKS: 30 seconds ALL OUT - 1 minute rest.

1. SPRINTS for 30 seconds

***1 minute REST***

2. STEP UPS for 30 seconds

***1 minute REST***

3. PUSH UPS for 30 seconds

***1 minute REST***

4. SKIPPING for 30 seconds

***1 minute REST***

REPEAT AGAIN - then just do SPRINTING and SKIPPING for the THIRD round - to make 15 minutes.

This is GREAT HIIT for beginners. But ultimately, for the best HIIT training - you want to be doing this workout, with JUST the sprints! As mentioned on the program, HIIT and weight training go hand in hand, as you're more likely to build muscle than burn it!

For more information on exactly how High Intensity Interval Training will benefit you, that we didn't have time for on the show - click here.

SUPPLEMENTS - CARBOHYDRATES

For a re-cap and MORE info on carbohydrate supplements - click here.

JAPANESE SUSHI MAKING - With HYUNDO JUNG from MAKIZO restaurant in EDGECLIFFE.

Go and taste some awesome sushi like Hyundo made on FIT'N'FLEXED!

MAKIZO

Address: 210 New South Head Rd, Edgecliff NSW 2027

Phone:(02) 9327 7747

www.makizo.com.au/

INTERVIEW: SYDNEY KINGS Defender KEVIN WHITE.

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Episode Summaries

FIT'N'FLEXED SEASON 1 EPISODE 5 - SUMMARY

Dayne Hudson — Sun, 16 Feb 2014 09:26:19 +0000

OUTDOOR WORKOUT - BRONTE TO BONDI

START: 4KM WALK - From BRONTE to BONDI OUTDOOR GYM

BONDI OUTDOOR GYM: Targeting the Back and Arms.

3 x Wide Grip Chin Ups

3 x Reverse Grip Chin Ups

3 X Inverted Rows

TRICEPS

3 x TRICEP DIPS

OPTIONAL - 3 x Dips on the Advanced Platform with your legs in the air.

3 x Tricep Push ups (Remembering the diamond shape with your hands!)

REMEMBER: If you find the push ups challenging, perform them on your knees.

SUPPLEMENTS - FISH OILS

For a summary article of all learnt about fish oil supplements - and MORE INFO - CLICK HERE!

MOROCCAN CUISINE with HASSAN M'SOULLI, OWNER/OPERATOR of OUT OF AFRICA restaurant in Manly, Sydney.

Goat Tajine
Beef Dish
Date and Fig Salad

Get some KILLER Morrocan recipes from Hassan's cookbook titled "Make it Moroccan" Available here: http://www.amazon.com/Make-Moroccan-Hassan-M-Souli/dp/174110601X

INTERVIEW: Dual Soccer and Cricket International ELLYSE PERRY.

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Episode Summaries

FIT'N'FLEXED SEASON 1 EPISODE 4 - SUMMARY

Dayne Hudson — Sun, 16 Feb 2014 07:57:00 +0000

TRAINING PRINCIPLES - with LUKE SCHEMBRI - Focusing on SHOULDERS.

1. SUPER SETS - Involve doing one exercise after another with little to no rest.

3 x Seated Military Barbell Press

***Supersetted with***

3 x Dumbbell Shoulder Raise

3 x Seated Bent-over Lateral Raises (to work the REAR DELTOIDS)

***Supersetted with***

3 x Standing Bent-over Lateral raises

3 x Upright Rows

2. DROP SETS - Involve starting with a particular weight on any exercise and picking up a lighter weight as you fatigue.

3 x Dumbbell Side Raises

3. REST PAUSE - Involves doing a set to failure, before resting for anywhere between 5-12 seconds, before starting again.

1 x Seated Machine Shoulder Presses - with THREE rest periods.

Apply these THREE techniques to ANY workout for more variation, intensity, and most importantly, RESULTS!

SUPPLEMENTS - BCAAS

For a summary of the BCAA discussion and MORE info - read the article on FIT'N'FLEXED by Dayne Hudson HERE.

CHINESE COOKING - with BEN LEE from HO MEI ASIAN TAPAS restaurant in SURRY HILLS, SYDNEY.

1. Roasted Duck Breast Fillet and grilled boy choy with five spice & grape dressing

2. Char-grilled Scotch Fillet Salad with Thai aromatic balsamic dressing

INTERVIEW: AFL legend CHAD CORNES

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Episode Summaries

FIT'N'FLEXED SEASON 1 EPISODE 3 - SUMMARY

Dayne Hudson — Thu, 30 Jan 2014 02:09:37 +0000

THE IVAN SADEK FIT'N'FLEXED CHEST WORKOUT:

3 x Incline Dumbbell Press (with 3 warm up sets)

3 x flat Dumbbell Press

3 x Dumbbell Flies

***Supersetted with***

3 x Bodyweight Push Ups

3 x Standing Cable Flies.

THE LUKE SCHEMBRI FIT'N'FLEXED CHEST WORKOUT:

3 x Incline Barbell Bench Press (with 3 warm up sets)

3 x Flat Bench Press

3 x Dumbbell Flies

***Supersetted with***

3 x Bodyweight Push Ups

3 x Standing Cable Flies.

SUPPLEMENTS - PROTEIN POWDER

Read the FIT'N'FLEXED article on protein powder HERE.

AUSTRALIAN CUISINE with BEN FORDHAM, Channel Nine and host of Australia's top rating Drive show "Sydney Live" on Radio 2GB.

Kangaroo steak with asparagus

Directions:

KANGAROO

Heat bbq for 5-6 minutes on HIGH
Place the well oiled Kangaroo on the grill
Cook for roughly 5-6 minutes before turning over.
Aim for a medium rare finish, as Kangaroo can be very tough if over cooked!

ASPARAGUS

Apply some olive oil and salt to the asparagus, placing them horizontally to ensure they don't fall through the grill!
Allow for a crispy finish, and serve.

WALL BALL

Get involved with Sydney's COOLEST community sport!

WEBSITE: http://wallball.co

FACEBOOK: https://www.facebook.com/WallBallInternational

INSTAGRAM HASHTAG: #starsofwallball

TUMBRL: https://www.tumblr.com/wallballinternational

INTERVIEW: Sydney Roosters NRL Grand-final winning Captain, ANTHONY MINICHIELLO.

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Episode Summaries

FIT'FLEXED SEASON 1 EPISODE 2 - SUMMARY

Dayne Hudson — Thu, 30 Jan 2014 00:19:35 +0000

THE SCOTT GOBLE FIT'N'FLEXED LEG WORKOUT:

5 Minute Warm-up on the Stationary Bike

3 x Leg Press

3 x Safety Bar Squat

3 x Leg Extension

3 x Dumbbell Lunges

SUPPLEMENTS - BETA-ALANINE

READ the FIT'N'FLEXED article on BETA-ALANINE below:

http://www.fitnflexed.org/article/beta-alanine-push-bit-harder

DUTCH CUISINE with GEERT ELZINGA from ESSEN restaurant in BROADWAY.

Herring in beetroot and sourcream with rye bread
Smoked eel with penne, old dutch cheese, lime , tomato, leeks
Huzaar salad, potato, ham, peas, carrots, gherkins, sour cream mayo dressing boiled eggs.

INTERVIEW: 3 x Mr Olympia PHIL HEATH and 4 X Mr Olympia JAY CUTLER.

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FIT'N'FLEXED SEASON 1 EPISODE 1 - SUMMARY

Dayne Hudson — Fri, 24 Jan 2014 05:18:24 +0000

THE LEE PRIEST "ARM"AGEDDON FIT'N'FLEXED WORKOUT:

3 x Rope Press Downs (TRICEPS)

***Supersetted with***

3 x Standing Cable Curls

3 x "V" Bar Press Downs

***Supersetted with***

3 x Standing Barbell Curl.

3 x Dumbbell Tricep Extension

***Supersetted with***

3 x Standing Dumbbell Curl

3 x Bodyweight Tricep Extension (Leaning on the Barbells)

***Supersetted with***

3 x Bodyweight narrow grip push-ups (Leaning on the Barbells)

FOR THE BRAVE - as you saw LEE PRIEST and LUKE SCHEMBRI do!

5 Minute Bicep Plate Curls (with a partner) - passing the plate back and fourth, pushing it to muscle failure!

SUPPLEMENTS - CREATINE

READ THE FIT'N'FLEXED CREATINE ARTICLE HERE: http://www.fitnflexed.org/article/creatine-ultimate-energy-enhancer

A LOOK AT THE MEDITERRANEAN DIET at the CUCINA ITALIANA COOKING SCHOOL, With LUCIANA SAMPOGNA.

A Mediterranean diet is a healthy diet one that can provide many health benefits to all of us.

The April 2013 New England Journal of Medicine recently reported a comprehensive study into this diet, and concluded that it "substantially reduces the chances of a major cardiovascular event, or stroke, amongst those at high risk."

This particular diet is obviously perfect for anyone that may be risk of a heart attack or stroke.

A Mediterranean diet consists of a high intake of olive oil, fruit, nuts, vegetables and cereals, along with a moderate intake of fish and poultry, and a low intake of diary products, red meat, processed meats and deserts, with wine in moderation, consumed with meals.

FILETTO DI SAN PIETRO CON ERBE AROMATICHE E AGRUMI:

Ingredients

4 John Dory fillets, cleaned
2 cups orange juice
2 cups lemon juice
2 cups fish stock
1 cup wild berries (blackberries, raspberries…Whatever you find!!)
4 tbs olive oil
2 tsp finely chopped garlic
salt and pepper
A handful of wild herbs (suggestions: thyme, chives, mint, coriander, basil, sage, rosemary, cardamom, star anis, tarragon, wild fennel, oregano)
An orange, sliced.

Instructions

In a pan, sauté the garlic lightly in the olive oil.
Add the fillets of John Dory, and sprinkle your handful of herbs over the fish.
Add your fish stock, orange and lemon juices, salt and pepper. Cover the pan and let simmer for five minutes.
Remove the fish and reduce the sauce, adding the wild berries and simmering and stirring for 1 minute.
Pour the sauce over the fish and serve. Garnish with orange slices. Buon appetito!!

SCALOPPINE WITH HERBS

Ingredients

Your choice of veal or chicken (4 breasts of skinless chicken cut as thin as veal scaloppine or 8 scaloppines of veal).
Plain flour for dusting, seasoned with salt & pepper
80g unsalted butter
2 tbsp extra virgin olive oil
1 small garlic clove
1 red chilli pepper, seeded and chopped finely
Chopped herbs of your choice: basil, sage, thyme, rosemary, mint, dill...
Rind and juice of 1 lemon
1 cup of chicken stock
1 cup of white wine
Salt and pepper, sugar to control acidity

Instructions

Beat the veal or chicken with a malate
Dust chicken or veal with seasoned flour eliminating any excess.
Place half the butter in a pan with 1 tablespoon of extra virgin olive oil.
Seal the chicken or veal. Never forget that veal cooking time is much shorter.
Salt and pepper the meat once it has been sealed but do not forget your flour was already seasoned with salt and pepper!!!
Place the chicken or veal on a plate.
Remove excess fat if any, and in the same pan add the rest of the butter and 1 spoon of extra virgin olive oil.
Add the garlic and chilli and let it cook until translucent. Add the wine and let it evaporate.
Add the herbs, the lemon and rind, and the stock and let reduce for 3 minutes.
Add the chicken. Let it cook for another 2 minutes.
If using veal, the cooking time is very small.

ZUPPA DI PESCE:

Ingredients

500 gr Scorpianfish fillets, chopped into small, bite sized pieces.
500 gr flathead chopped into small pieces
300 gr Catfish fillets, chopped into small pieces
500 gr Mollusks (mussels, clams, cockles)
4 large prawns, peeled
1 cup white wine
6 cups fish broth
3 Tbs extra virgin olive oil
1 clove garlic, finely chopped
2 tbs tomato purée
1 bunch fresh thyme
Flour, as needed
Green Peppercorns
Peperoncino (red pepper flakes)
Salt and Pepper
1 tsp Ginger

Instructions

In a large saucepan, add the garlic and green peppercorns
Dust the fish pieces, prawns in flour and toss them in.
Add the white wine, and cook, adding the fish broth, salt, black pepper, peperoncino and the tomato purée (the tomato gives the whole dish a lovely color)
As the fish and prawns are cooked – remove it and set aside.
Keep reducing the flavours to your liking.
In another, smaller pan, sauté the mollusks quickly in olive oil, garlic and ginger, then add to the soup. Salt and pepper to taste.
Drizzle a little olive oil and sprinkle some thyme on top, and serve!

Learn how to cook dishes just like this, with Luciana Sampogna - book today!

84 Johnston St, Annandale 2038, Sydney

Ph: (02) 8021 2699

Mob: 0416 268 494

Email: [email protected]">[email protected]

Website: www.cucinaitaliana.com.au

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FIT'N'FLEXED SEASON 1 - CREDITS

Dayne Hudson — Wed, 17 Apr 2013 02:35:13 +0000

Hosted, Written, Created and Produced by Dayne Hudson

Directed and photographed by Chad Nelson

Edited by Danny Yap

Camera B - Louis "Chippy" Lau

Camera Assistant - Alex Forbes

Grip - Shami Sivasubramanian

Lighting Assitant - Michael Pedersen

Best and Fairest - Joel Sasso

SPECIAL THANKS TO:

Rob Loewenthal

Dianne and Peter Hudson

Zoya and Owen Nelson

Gabrielle and Dale Durlacher

ADDITIONAL CAST:

Luke Schembri

Scott Goble

Ivan Sadek

Ryan Laos

Marika Magriplis

Hattie Boydle

Dr Kieron Rooney

Rita, Chris and Scott Webster

Geert Elzinga

Lucinana Sampogna

Hassan M'Soulli

Ben Fordham

Ben Li

Romia Kwan

Hyundo Jung

Phil Heath

Jay Cutler

Anthony Mundine

Anthony Minichiello

Ellyse Perry

Chad Cornes

Kevin White

George Elliot

GYM FOOTAGE: Plus Fitness Camden South and Hornsby

SUPPLEMENT FOOTAGE: Mass Nutrition Brookvale

University lab footage: Sydney University

WEBSITE: Lambros Photios

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Episode Summaries