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May 31
2

Coconut Chocolate Protein Ice cream

By | 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 | 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:

Name:
Email:
Contact Number:
Enquiry / Comments:
I am interested in:
 

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

Apr 20
1

Chocolate Mousse Recipe

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

This week’s recipe is our new favourite, we stumbled across this delicious dessert serendipitously about a month or two ago when we ran out of Coconut Oil and were trying to make the Chocolate paste… Luckily this little dreamy concoction is absolutely delicious and has become a new favourite.

You will have to excuse the lack of precise ingredient quantaties as we tend to play around with different consistencies, but we will experiement further with an exact recipe and update you, but in the meantime all you will need is:

Ingredients

1 Whole Coconut (or 1 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 a bowl).

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

Add honey and mix in to taste.

*Optional Extra Goodness: To make into Chia Puddings just add a few scoops of Chia Seeds.

Pour into glasses or ramekins and pop in the fridge to set.

Enjoy!

This is the perfect alternative to binging on chocolate or ice cream, although it still needs to be enjoyed in moderation, you are benefiting from all of the goodness from these natural ingredients and it is a much healthier alternative!

Mar 14
0

Do Your Future Self A Favour

By | Inspiration, Lifestyle, Motivation | One Comment

How often do you ever do things to: Do your future self a favour?

For example, by training regularly and eating right, you are putting in the effort every day so that in the future, you will look back and say “thank you!” to the you now, for doing yourself a favour.

Or by getting your dinner ready and prepared in the morning, for example by making a delicious slow cooker, when you walk in the door from a busy day’s work, and smell the delicous aroma of your already prepared meal, you will say “thank you!” to yourself for doing yourself a favour.

Or when we book things in advance that we want to do, like scheduling in our PT sessions or Boot Camp or Yoga classes and then all we have to do is turn up and afterwards say “thank you!” to yourself for doing yourself a favour!

So pause today and take 5 minutes to think to yourself:

How can I do my future self a favour?

What could I do, today, that my future self will thank me for?

Write it down, or hit reply and let us know in the comments below!

🙂

Have a wonderful day and remember we are always here for you if you need any help or support in achieving your goals.

Carlie & Shea and the Fresh Fitness Team 🙂

Mar 02
0

Our Legendary Chocolate Paste Recipe

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

How often do you ask yourself:

“How can I make life easier?”

We are all about making your goals achievable and sustainable long-term, and to do this we need to make it easy.

For example, with Nutrition it is so much easier and more sustainable when you find healthy foods that you enjoy eating, then battling with trying to cut out all of the things you love and feeling miserable (which is not sustainable).

With your diet it is all about finding healthy alternatives to your un-healthy addictions… If you love chocolate like us then you are going to love our legendary chocolate paste recipe below!!

WARNING: This Chocolate Paste is highly addictive!!! But it is a much healthier alternative for the chocoholics and satisfies those cravings (so it is not a problem!) 😛

We created this recipe out of ease and necessity. It all started with the Chocolate Balls recipe… But we don’t know about you, but who has time to roll desiccated coconut around little balls anyway?! This is much quicker, and easier!!

You can play around with different consistencies and variety by adding things to this recipe, but here is a basic run-down:

Choc Paste

2 Scoops Purest on the Planet Choc Protein (or natural)

2 Scoops Cacao

Coconut Oil

Honey

Mix into a paste

+ Gogi Berries / shredded coconut / etc to taste

Lay flat on baking paper (ie/ create a piece large enough to fold over into two. Smear on the paste, fold over the top layer of baking paper and flatten out with your hands) 🙂

Stick it flat in the freezer.

Break into bits = Chocolate!

ENJOY!!

 

Here’s Shea braving our prickly raspberry bush to get us some fresh organic raspberries = totally delicious!!

We find the Chocolate flavour Purest on the Planet Protein Powder tastes the best but you can also use the Natural version. (we should have more in stock at the studio this afternoon or next week if you are running low).

Have fun and when you make it, let us know how you go!

**NOTE: You can also play around with different consistencies of coconut oil and honey, we usually stick to around 2 Tbs of each. For a richer flavour use more, or to make even healthier, use less and add a bit of water.

Feb 06
0

Keeping Life in Balance

By | Inspiration, Lifestyle, Motivation, Yoga | No Comments

Sometimes life can feel like an endless juggle.. the challenge of keeping everything flowing and ‘all of the balls in the air’ consistently while striving towards multiple goals and just simply maintaining everyday life can sometimes feel like the impossible dream.

So is ‘balance’ in today’s world an elusive myth… or a must?

In our experience balance is not only achievable it is absolutely essential.

Balance is everything, and is the glue that sticks life together.

Like the rocks in the picture above, certain aspects of your life (the bigger rocks) are imperative; and all of the other smaller rocks fit into place around the bigger ones.

Balance becomes more a matter of values and ensuring that the important things always take precedence. Like the quote; “Things which matter most must never be at the mercy of things which matter least” – [Johann Wolfgang von Goethe] 

Life is full of ups and downs, but the fact is, there are a few key main things in our life that make life feel balanced, regardless of what else is going on in our life circumstances.

Things like beginning your day right, daily exercise, getting enough sleep at night, making time for the important relationships in life, and prioritizing eating well and nourishing your body – these are the things that provide life with balance, no matter what other circumstances you are dealing with at the time.

When we don’t make time for these things or let them slip, we feel out of balance and the cost is just not worth it.

Everyone is different and we all define what gives our life fulfillment, meaning and balance…

So have a think about or write out what are the things that give you balance?

For example it could be other simple things like feeling like the house is organised and kitchen is tidy before going to bed… or getting your lunch meals ready the night before to make mornings more streamlined, or going on a weekly ‘date’ day with your spouse.

I bet that if you narrow it down, there are 5-10 things that you know that when you do, your life feels balanced.

Once you are aware of them, if you make sure that they stay a priority, you will achieve your goals and always maintain balance in your life!

Finding stillness in today’s busy world can also be a challenge, even to have the time to settle your mind and find that peace and clarity – which is why at Fresh Fitness we always finish off our training sessions and Boot Camp sessions with your meditation, visualization and breathing exercises.

If you are looking to find even more balance we highly recommend joining our Yoga course which is starting in a few weeks (click here to find out the full details).

So what are your 5-10 things? Write them down or share with us in the comments below 🙂

Always remember we are always here to help you find balance in your life and achieve your goals,

We hope you are having a great week.

See you at training!
Carlie & Shea

Fresh Fitness

Jan 10
1

How Do You See Yourself?

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

Everything in our lives is largely created by the subconscious mind in the way that we view our life and the way that we think our life should be. In terms of actions and results, at least 90% of it all stems from our subconscious mind directing us in our day-to-day lives.

So the question is how do you see yourself? Lets uncover a few basic areas of life that most people value the most first and answer them so that you understand where you are at right now!

Just close your eyes and see what mental pictures come to your mind when you ask your subconscious mind the following questions… and be sure to write your answers down on a piece of paper straight away.

How do I see my current life? Am I living life at my highest potential? When looking at myself from my subconscious mind, how do I look:
Physically?
(E.g. Do I look healthy and strong… or weak and unhealthy)

Mentally?
(E.g. Am I mentally stable and happy… or depressed and down)

Emotionally?
(E.g. On a daily basis do I feel positive or negative emotions?)

Spiritually?
( E.g. Am I at one with my creator or do I feel helpless and alone)

Am I successful in Life?
(E.g. Success means that you complete what you set out to accomplish)

What do the relationships in my life look like? 
(E.g. Do you see an abundance of fulfilling relationships full of love and happiness with your spouse, friends and family or do you feel lower emotions such as loneliness, anger and anxiety?)
Once in the meditative state you can ask your subconscious mind any questions that you want. Pay close attention to the mental pictures that appear in your mind and write them down quickly.
Next review your answers with the mental pictures that came to mind… If this mental picture and vision is not the vision that you intend to be, do or have in the future, then it’s a must that you mentally change that vision now to seeing yourself at your absolute best.

Every day when you wake up and every night before you fall asleep – picture yourself at your absolute best. This mental training rewires your subconscious mind and implants over time the vision of you living at your best.

The subconscious mind is like an iceberg, not the small part sticking out the top of the water, the big part engulfing that huge space below the seas surface.
When we tap into the subconscious mind, greater things happen at a faster rate.
Your habits are formed in your subconscious mind and your beliefs, which are directing you through your life like a road map.
The good news is that everything can be changed with dedication. As humans we have dominion over how we think and feel.  If we are strong enough mentally to practice and develop the art of meditation and tapping into our inner guidance system, we can learn to direct our life in the direction that we wish to go.
Just remember that no one is going to do the practice and mindset work for you… You have to develop this mental strength and being able to look at your life objectively by being dedicated to your development.
At every moment you are able to respond or react, directing your life in the direction that you wish to go by focusing on and holding the thoughts that empower you.
Each and every moment before we decide there is the split decision in which way we choose to go.  At these moments it’s like you’re taking the steering wheel of your car and turning it in the direction you wish to go.
Never underestimate and think that you don’t have the power to direct your life and the way in life you wish to go, because each and every one of us is the master of our own destiny.
Written by Shea Webb
Jan 10
2

How To Make 2017 Your Best Year Yet

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

We hope that you have been well and that you’ve had a wonderful Christmas and start to the New Year!

The beginning of the New Year is the perfect time to refresh our goals and to envision the person we want to become and the things we aim to accomplish.

We believe in setting new goals all throughout the year, but there is something so fresh about the beginning of a brand new year to set some new intentions isn’t there?

So if you haven’t already done so, let’s put pen to paper and state your claim – write down the things you will achieve and the person you will become. Every positive action generates more positive reactions.

Are you going to thrive or just survive in 2017

Our mind controls our body and the clearer our mind, the clearer our goals are. When your mind is in good shape our life is in good shape. With research showing that daily exercise has been on par with taking daily anti-depressants, daily physical activity is the key to making 2017 your best year yet.

Simple things like going for a daily walk if you have never tried it before can give you a massive boost. Research has also shown that the more intensely we train, the more endorphin’s we release and the better we feel.

Nutrition and our daily diet play another massive part in our mental outlook on life. With so many foods these days being pumped full of refined sugars, oils, preservatives and additives which not only affect our waistlines but generally mess with our moods; from the spike in insulin from the refined sugars to the crashes; we feel good one minute and then down the next.

We advise keeping a balance diet of 90/10 – eating good 90% of the time and then having a few cheat meals throughout the week 10% of the time to keep the balance. For example if you are going to a birthday party you could have some cake or pizza etc without feeling bad.

The next level with Nutrition is replacing your unhealthy ‘cheat’ meals with healthy alternatives like organic popcorn instead of processed chips, fresh gourmet pizzas loaded with veggies and unprocessed meats instead of fast food pizza’s with processed meats and minimal vegetables.

Remember the more healthily you eat, the more your taste buds change and adapt and you begin to enjoy eating a nutritious diet more, and gradually find that you don’t enjoy having the sugar and processed foods as much any more.

You have probably heard us talk about this at Boot Camp and Training – you are either on the ‘Upward Spiral’ or the ‘Downward Slide’.

It takes just a bit more effort to stay on track and be on the ‘Upward Spiral’ but the rewards are well worth it!

 

“If you love life, don’t waste time, for time is what life is made up of” – Bruce Lee

 

If you are looking for that extra boost to help you achieve your goals in 2017 then we are here to help you – feel free to send us a message or give us a call today!

 

We are just finalising the last 3 spots for our Cornubia Boot Camp starting next week [registration closes Friday 5pm unless booked out prior], and our Gold Coast Boot Camp is also starting just a few weeks away.

 

 

We have lots of exciting things planned for this year (including our brand new members area of our website to be revealed any day now, so stay tuned) and we are so excited to help all of our members make 2017 your best year yet!

 

🙂
Dec 14
0

Hot Tips For The Festive Season

By | Inspiration, Lifestyle, Motivation | No Comments

Here are a few quick tips to help you stay on track over the festive season:

Allow your body time to relax. For many of us, it is a time of year that can wind up becoming very stressful. With Christmas shopping, extra food preparation, and extra get togethers with friends and relatives, unless we have extra time off from work and our usual commitments, all of this can become very tiring and taxing on our nervous system. Add to that a little extra alcohol and treats that we wouldn’t normally eat, which deplete our body of nutrients and you have a recipe for exhaustion!

So if we could give you one simple hot tip to help you stay calm and centred over the Christmas festive season, it would be this:

Remember to breathe.

So often it is the little things that we forget, we rush around and forget to breathe deeply, and when we stop and pay attention we realise that we are ‘shallow breathing’ which can have a detrimental effect on our nervous system.

So go on and take a nice big breath in… inhale… and out… exhale…

…Repeat this 5-10 times and notice how different and re-energised you feel…

This will help you stay calm and relaxed, so that you remember to make healthy choices for your mind, body and spirit, in the ‘silly season’.

Drink Lots of Water!

It is easy to do, but also easy not to do – and that is drink more water!

When we are busy rushing around and have a lot on our mind, sometimes we forget to drink the good stuff.

Keep a bottle with you, at your desk, in your car, on your kitchen bench top, and remember to drink at least 1-2L per day to stay hydrated. This will help your body detoxify from any extra ‘treats’ you may indulge in, or other beverages that you would not normally be drinking 😉

If you are celebrating with an alcoholic beverage or two, make sure you alternate 1:1 drink of water to help flush through your system.

Create Healthy Delicious Treats

Do you need to ‘bring a plate’ to a celebration or function? Bring something healthy so that you can be guaranteed that there is going to be something on offer that won’t de-rail your results.

Think organic chocolate balls, fruit platters, delicious fresh pestos with veggie sticks – keep an eye out on our website over the coming weeks for more ideas and inspiration.

If you are taking time off to relax and unwind, make sure you have plenty of delicious healthy alternatives available so that you don’t feel deprived.

Get enough sleep

Make sure that you allow your body time to rest and get plenty of sleep. You have been working hard all year and for many of you it has been a tough year. If you have extra time off make sure you allow some time for quality R&R and allow your body time to rest and recover ready for an awesome year ahead in 2017!

 

Nov 06
1

Swapping Motivation for Momentum

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

 

Often we look for motivation to achieve our goals. How many times have we heard someone say ‘I just need to find motivation!’ or ‘I’m just not motivated!’ or ‘Once I get motivated, I will be right’.

 

How about we try a different approach…

 

Next time you are having trouble finding motivation to get started on something, whether it is achieving your fitness, business or personal goals; instead of focusing on finding ‘Motivation’ swap this for building ‘Momentum’.

 

You see, action generates action, and if you can just get started on something little, then you will build the magic of momentum, which is far more powerful than the fleeting and often elusive motivation.

 

Picture an old-school cartoon of a snowball rolling down a hill. It starts off small, but as it picks up speed and gains size and momentum as it gets going, it can turn into a giant avalanche.

 

This is like the power we can generate when we take small daily actions towards our goals. For example you might have a goal to lose 10 kilos. You might have had this same goal for 12 months! But instead of focusing on the big goal, if you focus on the small steps like just getting up 10 minutes earlier to do your morning activation as we call it, you will generate momentum. By starting out your day on the right foot, you then make better choices throughout the day. You drink more water. You eat something healthy at lunchtime. And over time, your momentum builds. The next day you decide to increase your 10 minutes to 15-20 minutes as you found it enjoyable and had a better day.

 

You can see how this snowball effect can build power over time, and all it started with was the small decision to do something ‘little’.

 

So don’t dismiss the tiny actions, as often it’s these baby steps that get you closer to your goal than you think!

 

Want to make a small step now towards your goals?

 

What’s one thing you can do today that will help you build momentum?

 

…..

 

Take action and remember all great things take time. If it’s worth achieving it’s worth the effort it takes to get you there!

….

If there is any way we can help you, please give us a call on 1300 628 656 or 0434 896 112 or send us an email or comment below, we would love to hear from you.

Have a wonderful day 🙂

 

Carlie & Shea and the Fresh Fitness Team

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