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How to make these delicious balls of goodness
These simple and healthy no-bake energy bites are the perfect choice for snacking on-the-go!
- 1 cup rolled oats
- 1/2 cup mini semi-sweet chocolate chips
- 1/2 cup ground flax seed
- 1/2 cup natural crunchy peanut butter
- 1/3 cup honey
- 1/2 cup shredded coconut
- 1 teaspoon vanilla extract
|Serves||Prep Time||Total Time||Difficulty|
|24||5 minutes||60 minutes||Easy|
Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl.
Take 1 teaspoon of the mixture and form into balls using your hands.
- Roll the balls in the shredded coconut.
Arrange energy bites on a baking sheet and freeze until set, about 1 hour.
How to Make the Delicious Quinoa Vegetable Soup
This hearty soup might be vegetarian, but it’s super filling thanks to quinoa, white beans, kale, carrots, and celery.
- 2 tbsp. extra-virgin olive oil
- 1 medium onion, chopped
- 2 carrots, peeled and cut into thin rounds
- 2 stalks celery, thinly sliced
3 cloves garlic, thinly sliced
- 1 large zucchini, cut into 1/2″ pieces
- 1 (14.5-oz.) can diced tomatoes
- 1 (15.5-oz.) can cannellini beans, rinsed and drained
- 1 c. quinoa
- 1/2 tsp. ground cumin
- 8 c. low-sodium Vegetable broth
- 8 oz. Tuscan kale, ribs removed and leaves thinly sliced
- 1 tbsp. fresh lemon juice
- Crushed red pepper flakes, for serving
|Serves||Prep Time||Total Time||Difficulty|
In a large pot over medium-high heat, heat oil. Add onion, carrot, celery, and garlic and season with salt and pepper. Cook, stirring occasionally, until vegetables are soft, about 10 minutes.
Add zucchini, diced tomatoes, beans, quinoa, and cumin. Pour in broth and stir to combine. Bring to a boil and boil until quinoa is tender, about 13 minutes.
Stir in kale and cook until wilted, 1 minute more, then stir in lemon juice. Season with salt, pepper, and red pepper flakes and serve.
How to Make Gwyneth Paltrow's Delicious Weekday Recipe
“Our new favourite healthier way to eat chicken parmigiana! These pan-fried noodles are gluten free, full of veggies, and kid-approved (my kids inhale this)” says Gwyneth Paltrow.
- 100g thin rice noodles
- 1/3 cup (80ml) peanut oil
- 2 tbs toasted sesame oil
- 1 onion, thinly sliced
- ½ cup finely chopped broccoli
- ½ cup chopped green beans (1cm pieces)
- ½ cup (60g) fresh or frozen peas
- 200g firm tofu, cut into 1cm pieces
- 1 tsp madras curry powder, or more to taste
- 1 large egg
- ¼ cup (60ml) tamari
- 2 spring onions, thinly sliced
- ¼ cup chopped fresh coriander
|Serves||Prep Time||Cook Time||Difficulty|
Soak the rice noodles in hot water for 10 minutes or according to packet instructions. Drain and set aside.
Meanwhile, heat 1 tbs each peanut and sesame oils in a wok or large nonstick frypan over medium-high heat. When oils are hot but not smoking, add the onion and cook, without stirring, for 1 minute to sear. Reduce heat to medium and cook, stirring occasionally, for 4 minutes or until golden. Transfer the onion to a bowl.
Add the broccoli, green beans, peas, tofu, and another 1 tbs peanut oil to pan. Cook over high heat for 2 minutes or until the vegetables are just cooked and the tofu is beginning to brown. Add vegetable mixture to onion bowl.
Add 1 tbs peanut oil, curry powder, remaining 1 tbs sesame oil and 2 tbs water to the pan. Add noodles and stir combine. Make a well in the centre of the noodles, add the remaining 1 tbs peanut oil, and crack in the egg. Stir vigorously with a wooden spoon and let scramble until almost cooked through, then mix in with the noodles.
Add the tamari, spring onion, and coriander and stir to combine. Season to taste, then serve.
MAKE A START
SO YOU’VE SIGNED UP FOR A GYM- NOW WHAT?
This is the time of year that many gym owners are rubbing their palms together and thanking the business gods for New Years Resolutioner’s to come flooding through the doors to sign up to their gym!
But did you know 60% of new years resolutions are abandoned by the end of January? 85% have fallen to the wayside by mid-February?
We’ve all been there- and we’ve all got a long list of things we probably ‘should’ be doing to improve our quality of health and life, but we just don’t follow through. How Come?
Here are the top 3 reasons new gym-goers don’t keep up their New Year Resolutions in Health & Fitness.
1. They Go It Alone.
Studies show that people who exercise with friends are twice as likely to achieve their goals. Success requires accountability- get around people that positively impact your life! People that inspire and encourage you to be more and do more regarding your goals.
2. Unrealistic Expectations
We’ve all fantasized about that million dollar bank account or dream body we wish we had.Both are more achievable than we might think- but what is the likelihood that we will earn,and save, that much money or build that dream body in the next 12 months? Quite low right? There’s no “LOTTO” when it comes to health & wellness! Resolutions require a change in our behaviors- and we often get discouraged by the laundry list of things we’ll have to change to achieve our lofty resolutions. Be gentle with yourself- its far better to actually achieve a smaller goal, than to drop off in the first few weeks of trying to conquer that mountain of resolution you unrealistically set for yourself.
3. They Don’t Have a Plan.
Fitness is similar to baking a cake. The easy part is picturing what we want the finished result to look like- a delicious, multi layered cake with just the right moisture, consistency and sweetness! (yummm!) but we don’t always realist that their is a specific set of ingredients, mixing methods, cooking time, and preparation that is needed to get this result. Our fitness goals are the same- you’ve signed up for a gym membership (INGREDIENTS!), you are motivated (THE OVEN IS ON!)…but you honestly have no idea on how to put all of these elements together to get the right result!
In your fitness, like baking- your “RECIPE” is just as important as your ingredients and utensils. How many of us have had countless gym memberships- only to stop going after a few months because “we had no idea what we were doing” and felt like that time, money and effort was better spent on something you believed actually adds value to your life? Most of us right? Enter The Personal Trainer. These are your “master chef’s” of the fitness world. They are experts at getting your ingredients, utensils, and motivations working together the right way! They’ll design a plan (your own personal recipe!) and walk you through the process of producing those results that will have you feeling amazing.
The New Year has this amazing ability to inspire us to feel more, do more, be more, get our life in order, kick that bad habit and create better ones – we encourage you to ride this wave! We are going to help you back this up with smart and practical tools that will help you turn your New Years Resolution into results- we hope you can take these tools and knock over those goals!
We’d LOVE to hear from you so get in touch if you’re thinking you’d like some more help on your journey- we’re here for you, we’re here cheering you on, and best of all- we are on the playing field doing it alongside you as well!
Lets take massive action and enjoy the success we achieve this year!
Dax and the CCLF Family.
PS. if you’d like to speak to any one of us about your goals, Personal Training, Membership or just have questions about how best to get started- hit us up! We’d love to chat!
Contact Us for More Information
Our new favourite healthier way to eat chicken parmigiana!
Serves 4 – Double Quantity For More Serves
Prep time: 10 mins | Cooking time: 1 hour
- 3 c. shredded mozzarella, divided
- 1/2 c. freshly grated Parmesan, plus more for serving
- 3 cloves garlic, minced
- 1 1/2 c. marinara
- 1 tbsp. freshly chopped parsley, plus more for garnish
- Pinch of crushed red pepper flakes
- Kosher salt
- Freshly ground black pepper
- 12 oz. fresh or frozen breaded chicken, cooked according to package instructions and diced
- 4 bell peppers, halved and seeds removed
- 1/2 c. Swanson Chicken Broth
Preheat oven to 400º. In a large bowl, combine 2 cups mozzarella, Parmesan, garlic, marinara, parsley, and red pepper flakes and season with salt and pepper. Stir until combined, then gently fold in chicken.
Spoon mixture into halved bell peppers and sprinkle with remaining 1 cup mozzarella.
Pour chicken broth into baking dish (to help the peppers steam) and cover with foil.
Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes.
Garnish with parsley and more Parmesan before serving.
This zesty salad is low-fat, heart friendly and quick to prepare!
Serves 4 – Double Quantity For More Serves
- 500g butternut pumpkin, peeled, cut into 2.5cm cubes
- 1 tablespoon extra virgin olive oil
- 2 teaspoons Moroccan seasoning
- 3/4 cup quinoa, rinsed, drained
- 2 tablespoons lemon juice
- 1 tablespoon finely chopped preserved lemon (see note)
- 1/2 cup fresh coriander leaves
- Salt, to season
Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.
Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.
Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.
Join us for Four weeks and 250 hours of either Hot 26+2 or Flow Yoga teacher training in November 2020 @ Central Coast Leagues Fitness.
You will receive all training essentials and materials provided along with daily yoga and meditation; group study sessions, live yoga teacher practice time with feedback and support for all trainees; yoga lectures, posture mechanics with applicable modifications for common injuries covered and more. All Evolution Yoga Teacher Training programs are designed to help trainees to expand their knowledge of and experience with yoga while enabling them as (Yoga Alliance) certified yoga teachers ready to teach and share the healing gifts of yoga.
If you’ve ever thought about sharing your passion for yoga with others and expanding beyond your limits, now is the time to take the next step and dive deeper.
These are both 4 week courses starting on the 2nd of November 2020.
Want to know more? Please fill in the form below, select which course you are interested in and a member of our team will be in touch with you shortly.
Hey Guys & Gals!
Thanks for stopping by and we hope we can add some value to your day by being here!
You may have had a chuckle at the title of this blog BUT let’s be honest- how many of us have often thought “I really need to do something about my health/fitness/weight/flexibility?” but then the anticipation of it all just beats you to a corner.
So often, many of us crash and burn before we even start our fitness journey simply because we buckle under the pressure of seriously unrealistic goals, or, we think that gyms are for “fit” people only. On top of that, we don’t have the foggiest idea where to start with achieving our goals. Sound familiar? After helping literally thousands of first timers and fitness savvy people get themselves looking and feeling amazing over my 15years in the industry- I’ve found a few simple tips on how to not only survive your own fitness journey, but dominate it!
- MAKE IT FUN!
Let’s be real here- if it’s not fun, you’re not going to come back. If the gym feels like a dentist appointment each time you lace up your Nikes- you can forget those fitness goals, let alone keep up that 12 month commitment!
We have to enjoy it, peeps! Do a group class for extra motivation & friendly coaching, update your music playlist of your favourite tracks, jump on the treadmill and login in to your Netflix account and catch up on an episode of Suits while getting those steps up, or my personal fave- train with a friend! (You’re 50% more likely to achieve your goals when you have a regular training buddy so bring a Wingman!)
- COME AS YOU ARE!
This is a big one. Gyms can be petrifying. Especially if you’re just starting out. A lot of you know exactly what I mean…you’ve walked in to a gym and you feel as useless as a white crayon because you’re surrounded by gleaming rows of fitness equipment that you have no clue how to use. GYMS CAN BE INTIMIDATING!
Then your brain starts saying things like” “Maybe you should come to the gym when you’re FITTER!”. Sounds comforting, but can I just tell you that this makes about as much logical sense as saying to yourself “Maybe you should take a shower when you’re CLEANER!” , sounds a little silly doesn’t it? That’s the whole point we are here!
Come as you are. Come with whatever level of fitness you have, even if you’d describe it as “non-existent”. Take every workout at your OWN pace. If “your own pace” means you’re stopping every 30 seconds to take a sip of water and catch your breath- then that’s OK! Try not to compare you’re “chapter 1” to someone else’s “chapter 20”- be kind to yourself. You’re already amazing as you are- you’re simply just working on being a fitter, healthier version of your amazing self and just feeling better in your own skin!
- PLAN IT AS A PART OF YOUR DAY!
This sounds SO cliché but it’s a powerful tip! if you can, try to make your workouts a part of your day to day routine. For example, I try to plan 4 workouts into my week (I’m hit and miss!) but I ALWAYS have my workout gear with me. Just in case. You never know when an appointment will finish early or you wake up super early and can hit a gym session on the way into work. Studies show that people who go home after work/uni/school to then go to the gym, don’t actually make it to the gym. The success stories often come from people who get a workout in on the way to work, in their lunch break, or after work on their way home. If you’re time poor- opt for a 30 minute express class or even a quick 30 minute workout of your own! Make your health a part of your everyday Lifestyle and I guarantee it will be a lot easier to stick with for Life!
I look forward to hearing YOUR success story- find us on Instagram @cclfitness_gosford, Facebook or even shoot me an email at firstname.lastname@example.org!
Hope This Helps