We love when our clients come back to training especially when they have kept practicing what we have taught them. In 3 weeks back Tianan’s strength, fitness and mindset have pushed to new levels maxing through his circuits, burning fat and busting out 7 full chin-ups after starting at 2 half chin-ups.
Most of all we love hearing how being back at training with us has improved his overall quality of life, mentally, emotionally and physically. Keep up the awesome work T!!!
We hope you are having a wonderful week and are thriving not just surviving this busy holiday Christmas period!!
A lot of our clients have been asking how to enjoy this time of year (without feeling guilty!) and maintain their results.
So is there a RIGHT way to INDULGE this Christmas Season?
There sure is!!
Here are a few tips to stay on track over this festive time:
TIP #1 DRINK LOADS OF WATER
Especially in this current heat, it is so important to remember to drink loads of fresh water to help your body stay hydrated, but not only that, to help flush out any extra toxins from the foods and drinks you wouldn’t normally be having.
When you drink lots of water it is literally like ‘having a shower’ on your insides, and helps your body function so much better.
Try to aim for around min 2L per day and more on the days you are exercising.
Have a glass of water in between ‘other’ drinks (such as alcoholic beverages or sugary fizzy drinks 😉 and have an extra glass of water for any ‘treats’ you consume (such as sugar/fat bombs!) to help your body flush it away.
TIP #2 INDULGE IN THE GOOD STUFF
When we think of indulging we often associate it with ‘bad’ and ‘unhealthy’ foods, but how about switching your mindset to indulge in delicious treats that won’t derail your results?
What could be nicer then chomping into a delicious fresh juicy mango, or big bowl of strawberries, or a delicious fresh coconut drink, or a Chocolate Cacao slice or dessert that you wouldn’t normally have time to make?
Sometimes when we ‘indulge’ in something unhealthy that we think is going to satisfy us it does the opposite and makes us feel sick!!
Remind yourself of this before you have already gone too far; ask “is this going to nourish me or deplete me?”
There are plenty of delicious ways to indulge without sabotaging your results.
TIP #3 EVERYTHING IN MODERATION
Keeping the above in mind, life is about balance, and often when we allow ourselves to relax a little and not be super ‘strict’ with our diet, it actually does more to keep us on track then it does to deny your urges.
Because when you do feel a bit ‘sick’ (or queasy) after eating the stuff you wouldn’t normally eat, you resolve even more to clean up your diet to the next level!!
Let’s be honest, having a ‘cheat day’ once a week, month, or year isn’t going to ruin your results when you are on track 80-90% of the time throughout the year.
In fact, having these cheat days actually does more for your results then it does harm, as you don’t feel deprived and you enjoy the process.
So enjoy yourself, make sure you get plenty of rest and relaxation and enjoy the festive season!!
~
Now is the perfect time to get yourself set up for the New Year, and a lot of our clients have been booking in for a ‘planning session’ to make sure they are set to stay on track in 2018. To book in for a one-on-one consultation to get your self organised (think: meal prep ideas, scheduling meals and exercise, planning your schedule so that you fit it all in and stick to it) give us a call on 0434 896 112 or send us a message today.
There are 4 days left to claim the Early Bird Special for our New Year Boot Camp!!
If you want to set yourself up for an awesome and amazing 2018 join us and our inspirational team, click here for more details:
Looking for the perfect ‘Fresh Start’ Gift idea for yourself or a loved one?
Click here to check out our personalised Gift Certificate options for the gift of a lifetime that keeps on giving:
We hope you have an amazing week and look forward to seeing you soon!
🙂
Are you trying to find the perfect Christmas Gift for your friends, family and loved ones? Or a little something for yourself? 😉
Give the gift of a Fresh Start this Christmas with a Fresh Fitness Gift Certificate.
Gift Certificates are available for our New Year 2018 Boot Camp, and Personal Training sessions or Packages, or you can tailor your own Fresh Fitness Gift Certificate with the gift of your choice. So help your loved ones make a healthy and fresh start to the New Year in 2018 with a Fresh Fitness Gift Certificate!
Browse the Gift Certificate options below and click to purchase. Gift Certificates can be mailed to your postal address within 2 days or picked up from our Personal Training Studio before the 21st December. (Please ensure that you provide your contact phone number when ordering using Pay Pal).
24 x 1 Hr Boot Camp Sessions designed with the most effective strength training and cardio fitness training to strengthen and tone your entire body, with a unique blend of kickboxing, boxing, yoga core strengthening and combat training, designed to build muscle, burn fat and re-shape your body in a fun, fresh and motivating environment. Valued at $600
(Click Here for link to our Boot Camp Page with Full Details)
Our Personal Training Sessions are specifically tailored to each individual and their goals, to ensure that you achieve the best results possible.
Included in all of our Personal Training Packages is help with your Nutrition and Home Training Programs to help fast track your results, so whether you are training with us once, twice or multiple times per week we are there to support you to achieve your goals.
We have over 10 years experience and our trainers are qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts, keeping every session fun, fresh and enjoyable and guaranteed to get you results!
Not sure which Gift Certificate is right for you? Give us a call on 1300 628 656 or 0434 896 112 to have a chat and make the right choice today! 🙂
So many of our clients say how much of an impact their training has not only on their health and fitness and results but on their entire life, creating a ripple effect through their relationships, self-confidence, career, stress-management and even impacting their leisure activities.
The ‘Gift of a Fresh Start’ is helping you or your loved one to actually follow through with your goals, not just setting them and then letting time slip by without achieving anything. When you book in for your 12 Week Boot Camp or Personal Training Package you are making the commitment and creating the accountability and giving yourself the support that you need to actually (sometimes finally!) get results!
Recently we have had to come up with more ways to sneak healthy veggies into our diet… Usually a big fan of fresh green salads and raw veggies, recently during the first trimester of my pregnancy I (Carlie) have gone completely off these types of foods and been craving more starchy, carby, type of foods (like many other pregnant mama’s commonly do!)
Combine this with coming up with creative ways for our almost-two-year old daughter to enjoy more veggies and a wide variety of foods, and we have been putting our creativity to the test.
We will add the full recipes to the Members Area however here are three SUPER EASY and QUICK ways you can ‘sneak’ more veggies into your diet if you find yourself (or children) in the same predicament.
1. Green Pancakes
These were an easy addition to our usual Banana Pancakes Recipe, and our daughter absolutely LOVES them 🙂
Simply add a handful of fresh baby spinach leaves to your blender when blending up the wet mixture of your Banana Pancakes and you won’t even taste them!
(Quick Version of the recipe: Throw a couple of Ripe Bananas, Handful of Baby Spinach Leaves, 1-2 Free Range Eggs and a drizzle of extra virgin olive oil into your blender / food processor and blitz until completely smooth. Then pour into a bowl and mix in the dry Gluten Free Self Raising Flour of your choosing and stir to desired consistency, then pop on the saucepan with extra virgin olive oil or coconut oil and cook! TIP: To make vegan (or if you run out of eggs like we recently did!) substitute the eggs for a few scoops of Chia Seeds instead. These were DELICIOUS! Serve with butter and raw honey 🙂 Enjoy!)
2. Green Smoothie
This is an oldie but a goodie. These days with all of the high powered blenders on the market (like the Vitamix or a Nutribullet or similar) it is easy to throw all kinds of veggies into your smoothie and you literally won’t even taste them. Like even carrots and harder vegetables which normally wouldn’t blend. (Gone are the days of chunky bits hanging around Thank God!). Taste-test your blends and if you need to, add more honey to sweeten or to make creamy add in unhulled Tahini or organic pure peanut butter etc.
(Quick Recipe: Add 1 banana, 1 handful of baby spinach leaves, 1/2 Tray of Ice, 1 Scoop Purest on the Planet Protein Powder, 1/2 Tsp Super Greens Powder, 1 Scoop Cacao, 1 Tbs Organic Unhulled Tahini & 1 Tbs Raw Honey or more if preferred, add water to just below top of contents to keep it a nice consistency. Blitz and Blend until smooth + Enjoy! 🙂
3. Smooth Veggie Scrambled Eggs
This one is another one of our daughter Skyla’s favourites. Throw a couple of eggs in the blender, along with what ever veggies you fancy (for example, a handful of baby spinach leaves, a few mushrooms, tomato, zucchini, fresh herbs, etc). Blitz until absolutely smooth with no chunks. Pour into the saucepan and either scramble up or just sit with the lid on at a low heat and cook like a soufflé. Serve with sprinkling of Pink Himalayan sea salt and cracked pepper. This magical recipe completely disguises all of the vegetables and tastes delicious!
We are in the process of filming more recipe vids which we will add to the Members Area shortly so stay tuned!
Feel free to share this post with any other fussy vegetable eaters (or their Mummies and Daddies! 😉
Do you have any delicious recipes to share? If so make sure you leave us a comment below.
Have a wonderful day and we will see you soon,
🙂
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:
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.
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.
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.
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 🙂
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!
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