Oct 19

Inspirational Transformations – Simon

By Support | Boot Camps, Client Transformations, Fresh Fitness Wall of Fame, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

A huge shout out to one of our newest members Simon for losing 7.2kg so far on his journey while also building muscle, training like a Trojan and enjoying the journey.

We are all proud of you and can’t wait to see your progression through the Summer Boot Camp and your Personal Training over the next 12 weeks!

In this video Shea chats with Simon about what has made the biggest impact on his results over the last few weeks, how he has found motivation and what has surprised him the most about achieving results and his new healthy lifestyle and habits.

Well done Simon for your positive attitude, all of your hard work and learning how to enjoy the process. You are an inspiration!!

Click play to watch the video 🙂

Sep 29

0

Delicious Mango Smoothie Recipe

By Support | Inspiration, Lifestyle, Nutrition, Recipes, Training, Uncategorized | No Comments

We are so excited that Summer is on it’s way and it’s almost time for all of the delicious summer fruits like MANGOS to become in season again!

The last week every day we have been whipping up one of these delicious mango smoothies every afternoon and we had to share this recipe with you.

As always, have fun and experiment with your recipes and you can change to suit your own requirements:

YOU WILL NEED:

1-2 Frozen Bananas

Cup or so of Frozen Mango

2 Scoops Purest on the Planet ‘Natural’ Flavour Protein

Tray of Ice

Water

Honey to taste

WHAT TO DO:

Put it all in the blender, (make sure you use a high powered blender to make it smooth and creamy, we use a Vitamix) only fill the water to just below the top of the mix to make sure it’s nice and thick and creamy and not too watery. (TIP: Add the honey while it is blending to make sure it mixes in smoothly and doesn’t stick to the sides of the blender).

ENJOY!!

We are excited to see you all who are joining our SPRING SUMMER BOOT CAMP and YOGA starting back next week!!

Boot Camp is pretty much totally booked out and we are just finalising the LAST PLACES for Yoga, so if you haven’t booked your place yet or you have a friend or family member who has been thinking about joining us, now is the absolute last chance before registration closes tomorrow!

Have a wonderful weekend,

🙂

PS. Besides being delicious, here are 10 More Reasons To Enjoy Mangos:

Sep 10

0

3 Tips For Staying On Track To Achieving Your Goals By The End Of The Year

By Support | Boot Camps, Inspiration, Lifestyle, Motivation, Nutrition, Personal Training, Training, Uncategorized, Yoga | No Comments

3 TIPS FOR STAYING ON TRACK TO ACHIEVING YOUR GOALS BY THE END OF THE YEAR:

When September rolls around each year many are often scratching their heads saying “Where has this year gone?” and realising that the year is almost over. We have exactly 16 weeks left of 2017, so how do you make the most of the end of the year to stay motivated and achieve those goals or new years resolutions you set back in January?

1. Meal Prep is Key — Preparing for the week ahead is so important to make sure you stay on track. Many people become unstuck throughout the week as they become so busy with work and family commitments and their nutrition comes in last on the priority list. Make it easy for yourself by planning out your meals and snacks ahead of time so that during the week that part of your life can flow on ‘auto-pilot’ and be one less thing you need to worry about. Stay tuned for more tips in the coming weeks on Meal Prep as it is one of the keys to getting results.

2. Keep Your Workouts Achievable — We need to be realistic when planning out our weekly workouts to prevent burnout and fatigue. You may have all of the best intentions of training 5 days a week, when in reality you may only need to do your daily morning activations and train at the right intensity twice per week and maintain your nutrition. There is nothing worse then the feeling of not achieving your goals, so make sure you are realistic when planning out your sessions. We have had many clients over the years get better results in 2 sessions per week with us, then they were getting for years by training 5-6 days per week by themselves at the gym. (Or feeling guilty 5-6 days per week for doing nothing and/or paying for gym memberships they weren’t even using! 😉

3. Train for a healthy mind as much as a healthy body — So many of our clients particularly at Boot Camp say that they enjoy it as much for their mind as they do for their body, and that the weekly sessions become an integral part of their mental health “stress relief” for the week. We personally also train as much (if not, more!) for the benefits to our mind as well as keeping our body fit. When you train, you are not only healthier, but you are happier and when you make this connection, you enjoy training so much more and look forward to it each week.

A big congratulations to all who have finished our 12 Week Winter Boot Camp last week – Winter is always the hardest time to stay motivated and has been a challenge for many to stay consistent. The great news is that now you will be leaps and bounds ahead, powering into summer with the results and momentum you have gained.

We hope that you have an amazing week and always remember we are here for you to help you so let us know if you need any extra help, motivation or support.

Our Cornubia Spring / Summer Boot Camp and Yoga are already over half full and are booking out fast – the Early Bird Special finishes this week Friday 15th September, so if you haven’t reserved your spot yet and have been thinking about joining us, get in touch now so that you don’t miss out.

Sep 07

0

Rocket, Haloumi, and Watermelon Salad

By Support | Lifestyle, Motivation, Nutrition, Recipes | No Comments

Rocket, Haloumi, and Watermelon Salad
Serves 4
Most great fruits like watermelon are in season through summer, so make the most of them with this simple rocket salad with watermelon or your favorite fruit, almonds and grilled haloumi.

Ingredients
2 tablespoons of Extra-Virgin Olive Oil
120g haloumi cheese, sliced into 1cm-thick pieces
250g fresh rocket leaves
1 cup of fresh fruit (mango, watermelon etc)
½ cup almonds, chopped
2 individual shallots, peeled, thinly sliced
3 tablespoons of balsamic vinegar

1 teaspoon Cajun Seasoning

Instructions
Place oil in a fry pan over medium-high heat. Cook the haloumi for 1-2 minutes each side until golden brown. Transfer to a plate and slice each piece into three. Cover haloumi with foil and keep warm.

Place the rocket, sliced fruit, almonds and shallots in a large bowl. Add haloumi and gently mix the salad together. Drizzle dressing and Cajun seasoning over the salad and season to taste with salt and pepper.

Any Leftover haloumi is best stored in an airtight container in the fridge and used within 7 days.

Aug 22

0

What’s Your Turning Point?

By Support | Inspiration, Lifestyle, Motivation, Training, Uncategorized | No Comments

One of the things about having our Personal Training Studio situated on a busy main road… is that often people have to pass us twice a day to get to and from work.

So many times over the last 10 or so years when our clients first start training with us, they say “I have been driving past your studio thinking I really should give you a call for 2-3-4-5 years now!”

We are always fascinated to ask: “What was the turning point?”

What was the deciding factor that made them say “THAT’S IT! I’m going to take action NOW!”

Often it is nothing major… they just wake up one day and the time is right. Or rather, they are sick of doing nothing and can’t stand not to for one minute longer!!

Have you ever felt like this?

Are you waiting for a trigger to spur you into action?

Maybe you go try on some new clothes and catch your full reflection and realise that there are a few extra layers of unwanted body fat lurching around…

Maybe you go to put on your favourite pair of jeans and realise you can’t squeeze into them anymore…

Or maybe like many, many before you wake up and it’s SPRING / SUMMER time and it’s time to peel back the winter layers and you get a bit of a shock!!

What ever the turning point is, although it is usually uncomfortable, it is a vital part of achieving your goals.

Almost everyone has a ‘threshold’… For example, for some people it’s 2-3 kilos and they feel uncomfortable. For many it’s 5 kilos. For many more it’s the 10 kilo mark… and then above and beyond until they feel uncomfortable.

It doesn’t matter what anyone else thinks, it is about what YOU feel like within your own skin.

You want to feel healthy, vibrant, energetic and within a healthy weight range for your body.

And when you don’t, how long are you going to live in denial for before you take action???

So if this post resonates with you, we challenge you: Do something TODAY that you will thank yourself for TOMORROW. Go for a walk / jog… Do a mini home circuit of pushups, squats, crunches, or walking lunges… Drink lots of fresh water to cleanse your system… Chuck out or give away all of the junk food in your pantry. Do something to break the habits you have gotten into, and start to create new, empowering ones so that you feel great again.

And if you would like professional help to achieve your goals faster and within a specific time frame, give us a call now as that is what we specialize in. We would love to help you and we are always here for you to help you achieve your goals!

Always remember, the decisions we make have a ripple effect in our entire life.

When we choose to make healthier choices, our lives keep getting better and better… And when we don’t, it is very easy to fall down the ‘downward spiral’…

All it takes is one decision to change your life.

Want to fast track your results? Registration has just opened for our SPRING / SUMMER BOOT CAMP and YOGA —> Click below to find out more and save your spot while there are still places available.

SPRING / SUMMER BOOT CAMP REGISTRATION NOW OPEN – Click here for details

SPRING / SUMMER YOGA REGISTRATION NOW OPEN – Click here for details

Aug 02

0

Thai Beef Salad

By Support | Inspiration, Lifestyle, Nutrition, Recipes, Uncategorized | No Comments

Thai Beef Salad

Thai beef salad

Serves 4

Ingredients

400g lean rump, or fillet of beef
Extra Virgin Coconut or Olive Oil
Dressing Juice of 2 limes (or 1/3 cup of lemon juice)
1 tablespoon brown sugar dissolved in 1 tablespoon boiling water
2 tablespoons Thai fish sauce
1 red chilli, seeded and finely chopped
1 tablespoon chopped mint
1 tablespoon chopped coriander

Salad
6 lettuce leaves, shredded
2 tomatoes, cut into wedges
1 small cucumber, sliced
1 small red onion, finely sliced into rings
2 radishes, thinly sliced
8 mint leaves
8 coriander leaves
Red chilli, seeded and finely chopped (optional)

Method

Grill or pan-fry (in a non-stick pan wiped with a little oil) the beef rare. Cool and slice thinly. Combine dressing ingredients and pour over the beef. Mix salad ingredients together. Top with beef and dressing. Serve immediately.

Jun 10

0

Winter Lion Circuit

By Support | Boot Camps, Functional Strength, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

Workout of the Week – Winter Lion Circuit

Give this circuit a go to build your functional strength and help you keep on track as we begin Winter.

Levels 1, 2 and 3 Below:

Level 1

Level 1

Elbow to Knees

Assisted Chin-ups (Wide-Grip)

Pushups (Knees or Toes)

Abs Punch Twists (Opposite Knees)

Handstand Pushups (Assisted)

Squats

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Level 2

Level 2

Elbow to Knees with Pushup

Wide Grip Chin-ups (Or assisted or with Bands)

Dips

Jump Split Lunges

Ab bike (Scissor)

Bear Crawl

Chin-ups (Palms Facing In)

Hand Stand Pushups (Feet on Bench)

Abs – Wipers

Pistols (Assisted or Full)

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Level 3

Level 3

Parallel Rope Climb

Muscle Ups

Hand Stand Pushups

Pistols

Plate Push

Monkey Bar Chin-up Circuit [Functional Strength]

One-Arm Pushups

Hanging Leg Raise with Hip Thrust

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Have some fun with it and we will see you at training 🙂

NEXT BOOT CAMP starting soon – Click here for the details

PERSONAL TRAINING spots opening up – Click here to get in touch

May 31

2

Coconut Chocolate Protein Ice cream

By Support | Inspiration, Lifestyle, Motivation, Nutrition, Recipes, Uncategorized | No Comments

This recipe came about after we decided to put the Chocolate Mousse in the Freezer, and it is absolutely delicious!

Funnily we bumped into one of our clients who said they did the exact same thing, so it must be the natural evolution of this creation 🙂

You will need:

1 Whole Coconut (or tin of Coconut Cream)

Purest on the Planet Chocolate Protein Powder

Raw Cacao

Honey

Method

If you are using a fresh coconut, chop the top off, scoop out the coconut flesh and pour out the coconut water into the blender (we use a Vitamix). Blitz it all up into coconut cream (or just pour a tin of coconut cream into the blender).

Add equal parts Purest on the Planet Chocolate Protein Powder and Raw Cacao into the Coconut Cream and blend in the blender until combined and creamy thick consistency. (Example 3-4 Scoops of each).

Add honey and mix in to taste.

Pour into an ice cream container or alternatively into individual servings (such as freezer-proof ramekins) and pop in the freezer to set.

Enjoy!

You can serve with fresh berries or fruit or variation below:

Variation

Try putting some fresh raspberries, strawberries, blueberries or grapes in the bottom of the container as you pour over the ice cream mixture, and it tastes absolutely delicious once frozen!

Life is all about enjoyment and making things easier and when you have delicious recipes like this one up your sleeve, it becomes effortless to stay on track because you literally never feel like you are depriving yourself!

I was chatting to someone the other day who was saying it is so ‘hard’ to stay on track and how it was so ‘easy’ to eat the wrong foods – This is just a simple case of mindset, what could be easier than peeling a banana or chomping into an apple for a snack, or having a zip-lock bag of nuts handy when you are peckish?

It often comes down to the fact that we are bombarded with marketing campaigns designed to make us crave the ‘unhealthy’ foods, and these companies put all sorts of things and ingredients in these foods to find that ‘sweet spot’ that makes you crave and keep coming back for more.

But when you take your nutrition in to your own hands, and stick to the delicious foods Mother Nature has provided, you will not only notice a difference in your energy and vitality (not to mention weight loss!) but also a difference in your taste buds as you start to re-adjust.

If you are struggling with nutrition and looking for healthy alternatives that you actually enjoy we would love to help you more so make sure you send us a message or give us a call today!

Have a wonderful day and we will see you at training 🙂

May 12

0

Give Mum The Gift of ‘Me Time’

By Support | Inspiration, Lifestyle, Motivation, Personal Training, Pilates, Training, Uncategorized, Yoga | No Comments

Do you feel like you are always running around looking after everybody else; and you’re wondering when it’s going to be ‘your turn’ to do something for yourself?

After training women of all ages over the past 10+ years, one of the most common themes we hear from women when booking in to come and see us is “I’m so glad to be finally doing something for myself!”

As women we are often really good at putting the needs of others as a priority, whether that is our kids, our partners, our businesses or our work, the household, or even the pets!

Yet it is so important to take time out to nurture and re-energise ourselves or else our own ‘well runs dry’ and we are easily left feeling completely exhausted and depleted from giving, giving, giving!!

One of the side effects from ‘over-giving’ is feeling snappy, resentful or even just simply lethargic and downright tired. Yet when we take time out to focus on ourselves and our needs, we feel re-energised, nurtured, cared for and happy, and then this happiness overflows into every area of our life and we are able to better serve those who we love and who need us most.

Is there a special woman in your life who you know can relate to this?

Or are you craving to ‘treat’ yourself, in order to be the best person you can be for those you love?

With Mother’s Day just around the corner it is the perfect time to focus on nurturing the women in our lives who do so much for us on a constant basis.

We have put together some amazing specials especially for Mum’s in conjunction with our ‘May Specials’ on our Yoga and Women’s Wellness Classes and Personal Training Packages, so to find out more or organise a Gift Voucher just in time for Mother’s Day this Sunday (or to simply treat yourself!) send us a message now and we will send you more details:

Wishing all of the amazing women out there a very special ‘Mother’s Day’ xxx

May 08

0

May Personal Training Specials

By Support | Motivation, Personal Training, Training | No Comments

Have you been waiting for the “right time” to get started, or “get back into it”… but life is just so busy that the “right time” just never seems to come along??

Well for the Month of May we have some specials on our PT sessions at our Cornubia Studio and on the Gold Coast, so that you can MAKE right now the “right time” to focus on YOU and help you achieve your goals!

Just give us a call or send us a message if you are interested in finding out more and we can’t wait to help you get started and feeling great again and achieving your goals! 🙂

Inspirational Transformations – Shari

Tianan’s Amazing 37KG Transformation

Inspirational Transformations – Jasmine

New Year Boot Camp Registration Now Open!

5 Tips To Get Ripped

Next Cornubia Boot Camp Starting Soon!

Client Inspirations – Tianan

Client Transformations – Ben

Inspirational Transformations – Amy

Inspirational Transformations – Pat, Rebekah and Hannah

Inspirational Transformations – Simone

Inspirational Transformations – Adele

Inspirational Transformations – Simon

Delicious Mango Smoothie Recipe

3 Tips For Staying On Track To Achieving Your Goals By The End Of The Year

Rocket, Haloumi, and Watermelon Salad

What’s Your Turning Point?

Thai Beef Salad

Thai Beef Salad

Winter Lion Circuit

Workout of the Week – Winter Lion Circuit

Give this circuit a go to build your functional strength and help you keep on track as we begin Winter.

Levels 1, 2 and 3 Below:

Level 1

Level 2

Level 3

Coconut Chocolate Protein Ice cream

Give Mum The Gift of ‘Me Time’

May Personal Training Specials

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