Monthly Challenge - March

This month it is our trainer SAM who brings us the Monthly Challenge 4 Rounds: 24 DB snatches (12 each arm) 16 wall balls 4/6kg (squat and press movement) 8 calories on the assault bike The weight used for the DB snatches should be the same weight that you can adequately do 10 DB shoulder presses with. Scale the snatches to a hang position if you have difficulty starting from the ground. Instructions on safely executing the movement are below. Time and record your attempt to aim to repeat the workout throughout the month to improve on your previous attempt. You can always ask one of the friendly trainers for help or tips on the exercises.

Healthy Nutella

Hands on prep time approx 20min Idle prep time - overnight Ingredients: 2 cups raw hazelnuts 2 tbsp melted coconut oil 3 tbsp of unsweetened cacao powder 1 tbsp of nativa (or your preferred natural sweetener) Directions Preheat oven to 180 degrees Place hazelnuts on a baking pan (or a regular baking sheet). Bake for 10 minutes. Let cool (on pizza pan) overnight De-shell the hazelnuts one at a time Place shells on one mixing bowl and the de-shelled hazelnuts on another mixing bowl. You can dispose of the shells This process takes about 15-20 minutes Once hazelnuts have been de-shelled, place them in food processor and process for about 3 minutes, until you get a buttery consistency Add sweete

Savoury Spinach Muffins

Prep time approx 5-10min Cook time 25min Ingredients 1 cup organic buckwheat flour 1/3 cup cornflour 1 tsp baking powder 3 tbsp flax seeds (milled) or boiled quinoa 1/2 tsp salt & pepper 1/2 tsp nutmeg fresh or dry 3 eggs 1 cup natural greek yoghurt 200g fresh spinach leaves chopped 2 carrots grated 1 onion grated 1/2 organic lemon juice and peel 1 clove garlic minced 1/4 cup pumpkin seeds to top muffins with Directions 1. Set the oven at 170°C. 2. Mix all the dry ingredients in a bowl and set aside 3. Whip egg and yoghurt in another bowl 4. Add spinach, carrots, onion, lemon and garlic, stir for a minute and then add all the dry ingredients 5. Pour in muffin tins, top with pumpkin seeds and

Chicken, Spinach & Mushroom Ricotta Lasagne

Prep time approx 10-15 Cook time approx 35-40 Ingredients Thin slices of eggplant and zucchini length ways 500g chicken mince 250g sliced mushrooms 250g baby spinach 1 tall jar organic Passata (Woolworths) OR ALTERNATIVELY in a pot use 2 tins sugar free chopped tomatoes (or 500g diced fresh tomato), 1 clove garlic, 1 onion, fresh herbs, 1tsp honey, salt and pepper and cook till tender and then purée 1/2 cup ricotta 1/2 cup cottage cheese 1 egg 1 cup almond/rice milk Directions Pour cottage cheese into a bowl and add milk, egg and salt and pepper and beat to mix (Add milk if needed to maintain a runny texture) Cook chicken mince and stir through Passata and stir in mushrooms. In a lasagne di

Simple & Clean Granola Bars

Prep time approx 10min Cook time approx 10min Ingredients 1 cup of pitted dates 2 cups of walnuts 2 cups of desiccated coconut ¾ cup dried cranberries 3 tbsp water Preheat oven to 170 degrees Slightly toast walnuts in oven Let them cool down and then add to food processor along with dates, desiccated coconut and cranberries Process until mixture is combined and has a crumbly texture Gradually add water, a tablespoon at a time, while processing until mixture is sticky and holds together Get a square baking dish, line it up with glad wrap and press the mixture down firmly Leave in the fridge for a couple hours, then cut into bars and sprinkle more desiccated coconut on top.

Orange Shrimp

Cook time approx 30min Ingredients Cauliflower Rice: 24 ounce bag of frozen cauliflower rice 2 teaspoons avocado oil 1/2 teaspoon sea salt pepper for taste Orange Shrimp: 2 teaspoons avocado oil 1 lb raw peeled and deveined shrimp (not frozen) 1 cup orange juice 2 Tablespoons coconut aminos 2 Tablespoons raw honey 1 teaspoon apple cider vinegar 1/2 teaspoon ground ginger 1/2 teaspoon garlic powder 1/4 teaspoon sea salt *optional* red pepper flakes Garnish with green onions, sliced Cauliflower Rice In a large skillet heat the avocado oil oven medium heat then add in the frozen cauliflower rice and allow the water to evaporate as you cook. Stir for 3-5 minutes. Once the cauliflower has softene

A Healthy Purpose

Our team cares about and focuses on the process of finding the results you are wanting, and diet is a critical part of that. We give Real Food Diaries to all our clients so we can help them plan, action and track their diet to help them achieve results in a better and efficient manner. Along with this, we are now sharing clean & healthy recipes found throughout the internet right here on our website to encourage you to implement healthier eating in your diet. So, why is it hard to eat healthy? Healthy seems good, like it’s a no brainer and that it is just the right option, right? So why don’t we just do it? Well, the reasons vary between person to person. For some, it may be a lack of money

Monthly Challenge - February

Time for a fresh new challenge to kickstart things further into the new year. Our trainer Reuben has brought an awesome challenge for the month that appears simple - but definitely isn't easy. Perform the following series of sets and determine the rest time you need in-between - but remember - the goal of this challenge is to complete it in the fastest time you can. The weights of the dumbbells are 10kg for men & 7kg for women. The sets are: 21 Dumbell Thrusters & 21 Burpees 15 Dumbell Thrusters & 15 Burpees 9 Dumbell Thrusters & 9 Burpees An explanation of Thrusters aka. Squat and Press is given in our February newsletter. But if you have any questions about the workout, ask one of the fr

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