goat

Lettuce Wrapped Pork Fajitas

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 08:48:34 GMT

Are you looking for that something tasty that you and the family can enjoy on the weekend?

1 zucchini thinly sliced
Iceberg Lettuce – 1 cup
A pinch of chilli powder
120 g Pork Cutlets
1 tbsp. sour cream or natural Greek yoghurt (whichever you prefer)
1/4 avocado, sliced
1 tomato, thinly sliced
Spray Oil
Pinch of ground coriander
Pinch of paprika
30g grated cheddar low fat

Heat a frying pan over medium–high heat. Lightly spray pan with oil and cook the zucchini for 1-1⁄2 minutes on each side, or until lightly golden. Put on paper towels to soak up any excess oil.
Mix the dried spices together and sprinkle over both sides of the pork. Add the Pork to the hot pan and reduce the heat to medium. Cook until Brown.
Prepare your iceberg lettuce by lying flat on a plate.
Spread lettuce leaves with sour cream or yogurt, then top with the zucchini, avocado, tomato, Pork and cheese. Roll up and serve

Chicken & Chilli Stir Fry with Greens

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 08:43:09 GMT

One of the first meals we had a crack at making when i bought my wok for the BBQ. It's unreal. I could eat this all day every day. Next time you have a dinner, put this one on the menu so your guests are happy and you stay lean.

250 gm of Chicken Breast cut into chunks/slices
1 tsp. 5 spice powder
2 cloves garlic crushed
1 small red onion cut into small wedges
1/3 cup water
150 grams of broccolini (or one bunch)
A Handful of sugar snap or snow peas
150 grams of oyster mushrooms chopped coarsely (or canned is fine, just drain well and pat dry)
2 tbsp. chilli paste (no sugar! Check the ingredients)
2 tbsp. of low salt no sugar soy sauce
1 fresh long red chilli sliced
1 Tbsp. coconut oil must be able to sizzle in the pan and get hot enough to coat meat and vegetables

Combine Chicken and five spices in a medium bowl
Heat Wok and oil and cook chicken through. Remove from wok.
Add garlic and onion to wok and stir fry about 5 minutes or until onion softens add ¼ of the water, brocollini, peas and mushrooms.
Stir Fry until tender.
Return Chicken to the wok and stir fry until very hot, add remaining water and soy, season to taste
Serve stir fry in a bowl with fresh chilli chopped up on top

Beef Stuffed Capsicums

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 08:38:48 GMT

Are you looking to satisfy your taste buds? this is a favourite of ours on a Saturday night.

1 capsicum (any colour)
100 grams of lean beef mince
1/2 cans of low sodium chopped tomatoes, no sugar added
¼ red onion
2-3 chopped mushrooms
½ teaspoon onion powder
1/2 teaspoon garlic powder
1 tablespoon olive oil
2 Tbsp. veggie or beef stock

Preheat oven to 180 degrees
Slice the tops off your capsicum and remove the cores. Keep the top
Place your capsicum halves in a baking dish (preferably one with a lid – but don’t panic if you don’t have one). Make sure the dish is small enough to fit them snugly so they sit upright
Pour 1/2 cans of tomatoes into the bottom of the tray so your capsicum have some moisture to bake in.
Dice the top of the capsicum up, and the onion and mushrooms.
Put your veggies in a pan with the olive oil and sauté until they are nice and soft.
Put your veggies into a large mixing bowl and set aside.
Using the same pan you cooked your veggies in, cook your mince in the stock
Add your onion and garlic powder
In the last 3-5 minutes of cooking, return your veggies to the pan. Mix well.
Return the entire mixture to the mixing bowl. Add your tomato sauce. Stir well.
Fill your capsicum with the meat mixture.
Cover with a lid, or aluminium foil. Bake for approx. 1 hour serve with some sauce poured on top

Grilled Pepper Lamb with Roast Vegies

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 08:34:07 GMT

Are you looking to surprise that special someone with a delicious easy to make meal that warms the heart?

1 small sweet potato unpeeled, sliced thinly
4 shallots diced
1 capsicum cut into wide strips
1 zucchini cut into thick strips
2 mushrooms cut into quarters
Fresh (or bottled) rosemary
rice bran oil spray
6 asparagus spears
300 grams of lamb fillet
1 teaspoon cracked pepper
2 tablespoons lemon juice
¼ cup chopped parsley (and mint if you like!)
A lemon cut into wedges

Preheat oven to 200 degrees
Combine sweet potato, shallots, capsicum, mushrooms, rosemary and zucchini in a large baking dish, spray with cooking spray and season with salt and pepper and mix gently. Roast uncovered for around 35 minutes adding asparagus in the last 15 minutes. Discard rosemary once cooked
Meanwhile, combine lamb and pepper in a small bowl
Cook until desired colour on a med-high heated grill pan if you have one, if not a fry pan will do
Stir juice and herbs into vegetable mixture.
Serve lamb with vegetables on the side, toss parsley through the vegetables and add lemon wedge on the side.

Asian Beef & Prawn Lettuce Cups

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 08:31:16 GMT

Feeling like impressing someone special or wanting a treat this weekend? Have a try of this delicious asian style spin on surf and turf which is sure to please even the toughest crowd.

120 grams lean beef mince
4 prawns deveined and finely chopped
1/2 cup water chestnuts washed well and finely chopped
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. Oyster sauce low sodium
1/4 tablespoon ginger (from a jar) or fresh grated ginger
1 tablespoon water
1 tsp. sesame oil
1 large head butter lettuce, wash, dried and leaves separated

In a large pan, brown the mince over medium-high heat, breaking up the pieces. Pour into a colander, in the sink and drain fat. Return Beef to pan. When cool enough to handle, break up the chicken pieces until minced.
Add the prawns, water chestnuts, capsicum, soy sauce, oyster sauce, ginger, water and sesame oil. Cook for a few minutes until the prawns and capsicum are soft. Keep warm.
To assemble each Beef Cup: Spoon filling into one lettuce leaf cups as desired. Should make minimum of two wraps

Easy To Make Guacamole

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 08:27:31 GMT

An easy to make recipe of your favourite Mexican dip.

1 Avocado (mush it up with a fork)
1 tablespoon of natural greek yoghurt
1 clove of fresh crushed garlic
1/4 diced red onion
Add lemon juice, pink salt & pepper plus chilli to taste

mix all ingredients in a dish until and spoon into a bowl when you are happy with consistency

Greek Salad with Juicy Seared Lamb

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 07:23:00 GMT

A delicious and easy to make salad that can be stored in the fridge, and ready to take to work the next day.

½ clove garlic, crushed
2 teaspoons lemon juice
1 tablespoon olive oil
1 small tomato, cut into wedges
4 green stuffed olives halved and seeded
1/2 small red or green capsicum, chopped
1 small Lebanese or other small cucumber chopped into chunks
40 g mixed salad leaves
½ cup feta, crumbled
1⁄2 teaspoon dried oregano
1⁄2 small red onion, sliced
100 g lamb leg steaks
1 teaspoon lemon zest grated

Cut the lamb into large cubes, about 2.5 cm thick, Place in a bowl and coat with the garlic, lemon zest, lemon juice, oregano and olive oil.
Cover and marinate 15 minutes. Do not put in fridge when marinating
For the salad combine the vegies, salad leaves, fetta and olives in a bowl. Drizzle the oil and toss to coat.
Preheat a heavy-based frying pan over high heat. Cook lamb for 2–3 minutes on each side, or until it is brown and tender.
Toss lamb through the salad. Enjoy.

Vanilla Berry Bliss

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 07:18:17 GMT

Perfect for: Breakfast, Lunch, Dinner, Pre/Post Work out whipped up in under 10 mins

1 scoop of White Wolf Nutrition Vanilla All-in-One Protein Blend
200-250mL of Organic Coconut Milk or Water
4 Frozen Strawberries
Handful of frozen Mixed Berries
Small amount of Ice

Add All ingredients into blender
Blend for about 30 Seconds
Enjoy your Protein / Superfood Shake

Chocolate Peanut Butter Protein Cookies

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 07:08:25 GMT

Do you have a sweet tooth? craving something sweet and worried about falling off the wagon? Try this cookie next time you think you may ruin all your good work. Great little treat for you to eat so you feel like you are not missing out.

2 scoops of White Wolf Nutrition All-In-One Protein in Chocolate
1/2 cup desiccated coconut
2 eggs
1 cup organic 100% smooth peanut butter
Handful of dark chocolate chips (optional)
Pinch of sea salt

Preheat oven to 180°C and line a baking tray with baking paper.
Mix all ingredients in a large bowl using a wooden spoon.
Using a tablespoon, scoop the cookie dough and roll into a ball. Flatten out to create a cookie shape and place onto tray..
*note: if the cookie dough is a little dry add a splash of almond milk until it becomes doughy enough
Bake for 10-15 minutes or until golden brown.
Allow the to sit to cool and to harden.

Eat and enjoy.

Hot Chocolate

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 07:05:09 GMT

Perfect for these cold winter nights when you feel like something sweet.

1 scoop of White Wolf Nutrition Chocolate All-in-One Protein Blend
200-250mL of Organic Coconut Milk or unsweetened almond milk

Add milk or organic Coconut milk into pot
Slowly add Chocolate All-In-One Protein Blend
Bring to Boil slowly
Serve in mug
Add in Sweetener to taste

Quick & Easy Poached Eggs in a Mug

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 07:02:34 GMT

No time for cooking and cleaning up at breakfast? This is a breakfast the trainers like for the early morning starts when time is limited and a good breakfast is needed.

2 eggs

Fill a mug 1/3 to 1/2 full with tap water. Gently crack an egg into the mug, being careful not to break the yolk. Place the mug in the microwave, and set it to run a minute on high power. Stay by the microwave. You will hear a soft "popping" sound: This means the egg is done!

Enjoy and serve with a side of baby spinach and half a diced tomato

Hummus

Sat, 02 Dec 2023 06:58:22 GMT

A healthier snack option that can be used on the go or at a BBQ.

400 g chickpeas
2 tbsp unhulled tahini
1/4 cup lemon juice [roughly 1 lemon]
1 tsp ground cumin
1/2 tsp ground corriander
1 clove garlic
2 tbsp water [Can add more depending how runny you want it].
pink salt and pepper to taste

Throw everything into a food processor and whiz it all up! leave the adding of salt and pepper till the end so you can taste it before hand.

Very Berrylicious Shake

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 06:54:26 GMT

A quick shake on the go Perfect for Breakfast/Lunch/Snack/Post Workout

1 scoop of White Wolf Nutrition Vanilla All-in-One Protein Blend
200-250mL Water or unsweetened almond milk
1/2 Ripe Banana
1/2 cup of mixed berries
Ice

Add all ingredients into blender
Blend for about 30 Seconds
Enjoy your Protein / Superfood Shake

Vanilla No Bake Cheese Cake

Sat, 02 Dec 2023 06:51:19 GMT

This is absolutely delicious and simple to make. This is our trainers go to desert which satisfies the taste buds as well as the waist line. Enjoy

1 cup of natural Greek yogurt
1 scoop of white wolf nutrition vanilla all natural protein
Table spoon of almond meal
Level tsp cinnamon ground
2 strawberries quartered
Pinch of chia seeds

Mix the greek yogurt, white wolf nutrition vanilla all natural protein, cinnamon , almond meal and chia seeds in a bowl until consistent
Scoop into a small glass and place the strawberries on top of the vanilla cheesecake
Store in the fridge or eat immediately.

2 Minute Scrambled Eggs

Sat, 02 Dec 2023 06:46:15 GMT

Not all of us have the luxury of a morning to make ourselves a gourmet breakfast. Why miss out? No it's not as good as the restaurant or the Sunday breakfast but it's handy to be able to whip up meals that take no time at all and still taste good.

We present to you 2 minute scrambled eggs

2 eggs
1 teaspoon coconut oil
½ teaspoon crushed garlic
Teaspoon mixed herbs
½ teaspoon turmeric
¼ diced tomato
Hand full of baby spinach

Whisk eggs, garlic and turmeric together in a microwavable dish
add the tomato to the mix along with the coconut oil and mixed herbs
Put in the microwave for 2 minutes on high. Stopping every 30 seconds to scramble ingredients over the course of 2 minutes (or if already cooked)
Serve on a bed of baby spinach and enjoy.

Slow Cooked Beef Casserole

Sat, 02 Dec 2023 06:41:06 GMT

This dish is one of my favourite meals to have during winter. Easy to make and tastes great. There is nothing like making a delicious meal that the whole family can enjoy.

Diced rump 500g
1 tablespoon minced garlic
1 tablespoon mixed herbs
½ an onion
1 cup of diced mushroom
1 can of diced tomatoes
1 ½ cups of sweet potato
1 tablespoon reduced salt gravy powder

Add all ingredients to slow cooker.
Cook on high for four hours
Cook on low for eight hours
Serve with mixed steamed greens

Delicious Choc Coconut Pudding

Sat, 02 Dec 2023 06:35:56 GMT

What’s for dessert? This is a delicious and really easy to make high protein that will satisfy the sweetest tooth. This is extremely easy to make and satisfying. Enjoy

1 scoop white wolf nutrition chocolate protein
1 cup of natural Greek yogurt
1 level teaspoon ground cinnamon
½ tablespoon desiccated coconut

Mix all ingredients in a bowl until smooth
Scoop mixture into a desert bowl or glass and leave in the fridge to set
Serve with berries

Chicken Nachos

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 06:32:06 GMT

What are we having for dinner this weekend? How about chicken nachos. This is a really simple and easy way to cook one of the family favourites. Enjoy

120g chicken breast mince
1/2 cup salsa
1 piece rye mountain bread
1 teaspoon low fat sour cream
1/4 avocado
25g low fat tasty cheese
Jalapeno and fresh coriander to taste (optional)

Heat a frying pan to medium high heat and coat with a light spray of olive oil. Grate cheese and slice avocado.
Add chicken mince to fry pan and cook for 2-3 minutes, add salsa and mix well. Cover pan with a lid and turn heat down to medium.
Heat grill to high, cut mountain bread into four strips and place under grill for 1-2 minutes, turn bread over and grill 1 minute, remove from heat.
Arrange bread and nacho mince on a plate, top with cheese, avocado and sour cream. (coriander and jalapenos if desired)
Tuck in!

Cook time - 30 mins

Prawn Kebabs with Chilli Lime Sauce

ted@irez.cc (Ted Edwards) — Sat, 02 Dec 2023 06:28:32 GMT

These are unbelievable and one of my favourite to cook up at a BBQ. Very simple and easy to make and taste great. If you love your seafood and own a BBQ do your self a favour and make these delicious kebabs.

8 medium uncooked prawns
1 teaspoon crushed garlic
5g fresh lemon grass (see notes)
1 teaspoon balsamic vinegar
1 teaspoon chopped coriander
1 teaspoon coconut oil
1 spring onion cut into 5 cm lengths
Chilli lime sauce
40g natvia
30ml water
1/4 teaspoon grated lime rind
1 small red Thai chilli, de-seeded chopped finely
2 teaspoon sweet chilli sauce
20ml lime juice

Shell and de-vein prawns, leaving tails intact, combine prawns in a bowl with garlic lemon grass vinegar coriander and coconut oil. Cover and refrigerate for at least 20 minutes.
Make chilli lime sauce. Combine natvia and water in a small saucepan; stir over heat, without boiling, until natvia dissolves. Simmer without stirring for 5 minutes. Add rind, chilli and sauce; simmer 5 minutes. Stir in juice and cool.
Drain prawns; discard marinade. Thread spring onion and prawns onto skewers. Cook in a hot pan until browned on both side and meat changes colour to bright orange
Serve with chilli lime sauce.

Notes: You can buy lemongrass paste in tubes at most major supermarkets, fresh is always best but sometimes you just need convenience and shelf life!

Beef Stew

Sat, 02 Dec 2023 06:23:51 GMT

Beef Stew. One of the best meals to satisfy your taste buds and warm you up at the same time. Perfect for these cold winter nights.

1 small brown onion sliced into thin strips
2 cloves crushed garlic
1 stalk celery trimmed and finely chopped
2 teaspoons mixed herbs
1 can crushed tomatoes
1 tbsp tomato paste
2 diced carrots
1/2 cup of water
Can of unsalted three bean mix rinsed well and drained
Small handful of parsley
Salt and pepper
200 grams of beef cut into small inch cube pieces

Heat saucepan over medium heat cooking garlic, celery and rosemary first stir until onion softens, add water and bring to the boil, reduce heat until mixture starts to thicken
Add tomato paste, crushed tomatoes and bring to the boil again
Reduce heat and add beef and simmer until beef is cooked through.
Serve in a bowl and enjoy

Sweet Potato Shepard's Pie

Sat, 02 Dec 2023 06:19:25 GMT

You do not need to be a whiz in the kitchen to make this dish. This version of sweet potato Shepard's pie is one of our go to meals during the week.

I normally make it up on a Sunday and portion serves into microwavable dishes and into the freezer for our busier days in the week. Hubby and the four kids are happy with it. We hope you enjoy it as much as we do and it's very easy to budget for.

MINCE:

1kg Lean Mince
1 onion
2 carrots
1 large zucchini
2 stalks celery
½ cup mushrooms
2 tins diced tomatoes (basil & oregano)
1 tablespoon garlic
1 cup water

MASH:

1 1/2 sweet potatoes
1 tablespoon milk

Cook onion and garlic in rice bran oil until softened.
Add mince.
Cook until mince is browned.
Add tomatoes, water and vegetables.
Bring to boil and them simmer until reduced.
Dice sweet potato into cubles.
Boil until soft.
Strain.
Add milk and mash.
Spoon mince into large baking dish.
Cover with sweet potato mash.
Sprinkle with cheese.
Bake at 180 degrees for 20 mins or until cheese is melted.

Cauliflower Fried Rice

Sat, 02 Dec 2023 06:15:08 GMT

This recipe of cauliflower fried rice is great for those on a low carb diet or a great substitute for rice. Add it to your favourite stir fry and enjoy the flavours.

½ head of cauliflower
½ cup sliced lean ham
¼ cup dried onion
1 zucchini grated
1 carrot grated
¼ cup diced capsicum
¼ cup diced celery
2 eggs
1 TBs coconut oil
2 TBs soy sauce or to your taste

Place cauliflower in food processor and grind till a like consistency
Heat pan, add coconut oil
Cook egg till scrambled and set aside
Place all vegetables and ham in pan and stir till blanched
Add cauliflower and cook for a further 5 mins
Add egg and soy sauce
Cook for a further 3-5 mins

Eat and enjoy

Choc Coconut Protein Balls

Sat, 02 Dec 2023 06:09:48 GMT

There are many ways to make up protein balls. This one in particular is pretty standard and sticks to the generic easy to make recipe. This variation is a go to recipe for our trainers. Great for those who train hard and enjoy a sweet treat.

2 Scoops of White wolf nutrition chocolate protein powder
300g walnuts
18 Pitted dates
2 Tbsp of raw cacao powder
2 Tbsp of vanilla extract
1/2 Tsp of cinnamon
Desiccated coconut for rolling onto afterwards

Combine all the ingredients into a food processor
Once the ingredients have formed a soft paste, mould them into balls. You should get about 14-16
Roll the balls into the desiccated coconut
Refrigerate and enjoy later.

Egg & Bacon Breakfast Pockets

Sat, 02 Dec 2023 06:06:44 GMT

Looking for delicious and easy way to have bacon and eggs for breakfast?. This is a weekend favourite for us. Enjoy!

2 short cut rasher of bacon
2 eggs
Chives
25g cheese

Line a muffin tray with bacon
Crack an egg and place it in the muffin dish on top of the bacon base
Sprinkle cheese and chives on top
Bake in an oven at 180 degrees for 10-15 mins

Home Made Chicken Pizza

Sat, 02 Dec 2023 06:01:20 GMT

Works been rough and you just want to relax a bit and enjoy something different to meat and veggies without the guilt of ruining your goals. If this sounds like you then you're in luck. put your chef hat on and get ready to for this delicious lower calorie pizza that you will enjoy and still kick goal. The perfect Saturday night dinner.

This meal doesn't take long to make and tastes amazing. No more feeling like you are missing out on the weekend when you are trying to have a healthy lifestyle.

1 Rye wrap mountain bread
Tbsp pizza sauce
Mushroom
Spanish onion
Baby spinach
Fresh basil
Fresh oregano
Sliced tomato
Crumbled feta
50g diced roast chicken

Heat oven to 240
I don't think any of us need too much direction when it comes to making a pizza.
Chuck your sauce on and spread it over the wrap.
Put all the ingredients on in any order and put in the oven for 15-20mins

Poached Peppered Eggs on a Bed of Salsa Salad

Sat, 02 Dec 2023 05:56:19 GMT

You know the kind of meals that look like they are as tasty as they look. A meal that looks like it's been made for you by someone who can cook.

The weekend is where I try and learn new recipes and cook delicious meals with healthy foods. It breaks it up from the week of scrambled eggs in a microwave or breakfast smoothies when I'm all about time efficiency first.

I like to make meals that I enjoy cooking but are easy to make because I'm no master chef. Another great way to have your eggs for breakfast.

Salad

1 golf ball sized beat root cut into cubes
2-3 big handfuls of mixed salad
Few fresh basil leaves
Few chopped fresh chive shoots
A sprinkling of feta to crumble
1 heaped tablespoon of canned crushed tomatoes
1 cocktail tomato diced
1 small chilli diced

Method

Salad

Throw it in a bowl and toss it

Eggs

Make sure your eggs are really fresh.
Add a small dash of vinegar to a pan of steadily simmering water.
Crack eggs individually into a ramekin or cup.
Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
Slowly tip the egg into the water, white first. Leave to cook for three minutes.
Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
Drain onto kitchen paper – nobody wants egg poaching water making their toast soggy or wilting their salad.

The method for poaching this egg was from Bbcgoodfood.com, I found it to be very helpful and simple.

Moroccan Spiced Chicken

Sat, 02 Dec 2023 05:44:13 GMT

Tired of boring chicken breasts? This simple recipe is a go to meal for our trainers. It's tasty and simple to make.

500g chicken breast
Moroccan spice
Olive oil

Cut chicken into fillets.
Seal chicken in fry pan.
Season with Moroccan spice.
Put on oven tray for 15 – 20mins at 180 degrees C

Serve with veggies or garden salad of your choice

Chicken Burger with Mushroom Buns

Mon, 06 Nov 2023 22:42:33 GMT

How good is a chicken burger? one of the reasons why watching the bulge can be so hard. well it doesn't have to be.

This really is a fantastic way to enjoy one of your favourites with out any guilt. I love cooking these up on a Friday afternoon at the end of a busy week. Delicious. Enjoy

1 x thin Chicken Breast piece approx. 80 grams
2 Large Portobello mushrooms
Handful of lettuce leaves of your choice
3 slices of tomato
1 Slice of beetroot
20 grams of low fat cheese
½ cup Grated carrot and zucchini
4 Spanish Onion Rings
Tsp. of Greek yoghurt or extra light sour cream

Wipe the mushroom with paper towels. Remove the stems and save them for another recipe.
Rub the mushroom caps with olive oil or spray oil on the tops. Season with salt and pepper.
Arrange the mushroom caps on a baking tray with some greaseproof paper
Roast them in the oven at 170 degrees for 10 to 12 at minutes until they are lightly browned.
While they are roasting heat a fry pan to med heat and spray with oil
Cook your Chicken until cooked through. Cook the grated carrot and zucchini in the steak pan for I minute until just soft. If you want the onion cooked pop that in too, otherwise just leave it raw for a great strong flavour.
Place one mushroom on a plate and start stacking your ingredients, Lettuce, chicken, tomato, beetroot, cheese and grated carrot then top with yoghurt or sour cream.

Tuna & Avocado Spread on Cucumber Subs

Mon, 06 Nov 2023 22:40:14 GMT

A quick delicious snack that's high in protein and low in carbs. Fantastic idea to bring to the next BBQ you're invited to whilst staying lean and social.

¼ Avocado
95g Tuna
1 Tsp Cottage Cheese mixed to a creamy consistency.

Mix all together and eat on cucumber halves or as a dip for cucumber slices.

Add lemon juice and garlic for extra zest.

Secret Snapper

ted@irez.cc (Ted Edwards) — Mon, 06 Nov 2023 22:36:53 GMT

A delicious way to enjoy fresh snapper fillets and a favourite go to recipe from one of our trainers.

One whole snapper
Whole onion
Diced tomato
Diced chilli
Pinch salt
Pepper

Place snapper on aluminium foil, score both sides of fish (cut lines down fish), sprinkle chopped onion, diced tomato diced chilli and pepper all over fish. Then wrap foil completely around fish, place in hot oven of 180 degrees. And cook for 20 minutes.

Serving with a fresh garden salad and sweet potato fries.

Beef Bolognese with Diced Vegetables & Zucchini Pasta

Mon, 06 Nov 2023 22:28:38 GMT

Now you don't have to miss out on the family favourite with simple and tasty version.

120 grams lean mince chopped finely
½ small onion diced into very small pieces
2 tablespoons olive oil
1-2 cloves garlic, minced (add to your preference)
1 teaspoon dried mixed herbs
1 can crushed tomatoes no added sugar
1 cup of mixed Diced zucchini, carrot and celery chopped into ½ cm cubes (or however you prefer!)
Pink Salt and pepper to taste

In a pan over medium heat, sauté garlic and onion in oil until tender
Stir in herbs and crushed tomatoes
Stir in chopped zucchini, carrot and celery
Adjust heat as needed so sauce is not boiling but simmering gently
Season with salt and pepper and cook 15 to 20 minutes, until slightly thickened
In a second pan cook your mince with salt and pepper while your sauce is thickening, add salt and pepper if you like
When mince is cooked, drain fat and stir through sauce.
Serve immediately

Zucchini Pasta

Use a spiralizer to make up zucchini pasta. Use a potato peeler if you do not have a spiralizer and peel until you reach the seeds. Peel enough zucchini to the amount you would normally use with pasta. Boil kettle and poor boiling water over zucchini in a strainer to blanch.
Serve when ready.

Low Carb Protein Pancakes

Mon, 06 Nov 2023 22:24:26 GMT

Enjoy this simple and easy alternative to traditional pancakes that any novice can cook so you can keep hitting your goals.

Pancakes

3 egg whites
1 egg
1/2 cup unsweetened almond milk
2-3 scoops of white wolf nutrition vanilla or chocolate protein
2 tablespoons coconut flour
1/4 teaspoon baking powder
1 teaspoon cinnamon

Sides

2 tablespoons Greek yogurt
1 handful of frozen strawberries
1/2 sliced banana

Method

Blend all ingredients together in the blender.
Pour and Cook batter over medium-high heat in a sauté pan for 2-3 minutes each side.
Throw strawberries I hot plate when pancakes are ready.
Cook until softened.

Serve pancakes with strawberries and half a banana sliced with Greek yogurt sprinkled with cinnamon

Enjoy

Chicken Mince Patties with Side Salad

Sat, 04 Nov 2023 04:12:57 GMT

Looking for a meal that you and the family can enjoy? This meal is sure to satisfy the whole family. Enjoy

Ingredients

120 grams of chicken mince (the leaner the better)
Handful of sweet potato, peeled, cut into 2cm pieces
1 garlic clove, crushed
¼ onion chopped into very small pieces
1 tsp. chopped parsley dried or fresh
1/4 zucchini, grated and excess water squeezed out
1 egg (only use as much as you need, ad to mixture last and top up accordingly)
2 tsp. olive oil
1 avocado, sliced
Handful lettuce leaves
3 slice of tomato
2 slice of thinly sliced cheese
3 Spanish onion rings

Method

Steam or boil sweet potato until tender then mash. Combine with garlic, onion, chicken mince, parsley, zucchini and egg. Form into 2 patties.
Heat large non-stick frying pan. Add oil and heat. Cook patties over medium heat for 4-5 mins on each side or until cooked. Keep warm.
Place on a plate the lettuce, tomato, Spanish onion in a stack. Place chicken patties on top.
Add avocado and cheese on top of the patties. Enjoy!

No equipment HIIT (high intensity interval training)

Sat, 04 Nov 2023 04:12:39 GMT

Looking for a workout you can do at home or at a park, by yourself or with a friend? This routine is great for burning calories and you don’t need any equipment. All you need to do is follow this work out below. After you have completed it share it with a friend and see how they go.

Use a HIIT timer for the following work out. We use the tabata /hiit app available on the app store. Great little routine that you can do when you are away on holidays, business trips, or at home in need of a quick work out. Do this by yourself or with a friend. Always use good form and technique. Have fun

Perform each exercise for 1 minute doing as many clean repetitions as you can do
Rest for 30 seconds between each exercise
Rest for 2 minutes after each round is performed.
Do for a total of three rounds

Please comment and let us know how you went

Enjoy

If you would like to improve your training please contact us for our online and personal training plans.

Don’t be encouraged to quit on yourself

Sat, 04 Nov 2023 04:12:26 GMT

It is our nature to take what we have for granted. You don’t realise what you have until it’s gone.

It is our nature to take what we have for granted.
You don’t realise what you have until it’s gone.
We miss the job we hated once we got fired.
We miss the old car we were driving once it breaks down.
And we don’t realise how good we have it until we throw in the towel.
The number one reason people come to see me is to feel happier and healthier.
They aren’t happy. And they want this to change.

Once they get started and as they check off these goals their happiness increases.

But what happens when they reach that initial goal? Are they happy? Do they still get that sense of satisfaction? It's so rewarding helping people turn their life around.

What isn’t rewarding is seeing that hard work. Those blood, sweat and tears being thrown away. They achieve fantastic results, then they quit. Only to go around in circles again.

Why?

A lot of the time when you first start to exercise you have a big goal. A goal that can be measured by numbers. As each number keeps changing it’s another tick, another win. This makes the client happy and keeps them going.

The problem is once the initial goal is reached the next goal becomes more fluid, immeasurable and ultimately less rewarding.

sometimes when the goal is reached and the next goal requires more effort. Instead of keeping what they have, They stop putting the energy into maintaining the healthy lifestyle as it isn’t as rewarding in the short term. So other things creep back in that give them pleasure.

Don’t give up on the things that serve you well and replace them with false feelings of happiness which take you further from your goals.

Don’t throw away the positives which you work hard for.

Turf the bad relationships and shitty habits that are holding you back.

Work hard and fight for things that bring you love and joy and don’t listen to those who say otherwise.

Listen to those who encourage you to do your best. They are also the same ones who will be by your side in the tough times.

Don’t be encouraged to quit on yourself. There can be a million reasons to quit, but you only need one to succeed.

You know what is best for you, so don’t give up on yourself.

You won’t know what you have missed until it’s gone.

Don’t throw away all your great work.

Hang in there and have fun

20 min HIIT Session

Sat, 04 Nov 2023 04:00:18 GMT

This workout is designed for someone of intermediate to advance levels of training and fitness. Before attempting this circuit make sure you have correct form and technique for each exercise. This a great workout to do when on holidays or at home. great high intensity interval training for fat burning.

Intermediate to advance levels of training

you will need:

slam ball
battle rope
kettle bell

warm up walk including dynamic stretching

Each station is set with two exercises.
Each person will spend 2 mins per station and a attempt to do as many reps as possible with form
15 secs rest between stations will be allocated
Repeat circuit 3 times.

Station 1

Exercise/Reps

Burpees/5

Battle rope power slams/20

Station 2

Exercise/Reps
Push ups/5
Star jumps/20

Station 3

Exercise/Reps
Slam balls/5
Battle rope double waves/20

Station 4

Exercise/Reps
Squat jumps/5
Hill climbers/20

Station 5

Exercise/Reps
Kettle bell swings/10
Star jumps/20

Stretch and cool down when finished

High Intensity Boxing Drill On Your Own Or With A Friend

Thu, 15 Oct 2020 19:28:47 GMT

Are you stumped for ideas when it comes to doing cardio? or is it too boring? this one is great not only for fat loss and fitness but it's simple and very effective. In the park or at the gym, You don't need to be a pro to feel this one. This is a Hiit style boxing session you could do with a friend or on your own hitting the bag by yourself. Let us know how you went. Remember to put in 100% into the work rounds.

Boxing

Warm up: 3mins

Drill 1 (30 seconds work/rest) alternate work load. Boxers rest whilst pad holders exercise. Vice versa.

Round = 3mins

Boxers

Crosses
Uppers
High Punches

Pad Holders

Star jumps
Fast high knees
Burpees

Complete 3 rounds (9mins)

Switch pad holders and boxers. (2mins)

Repeat Drill 1 (9mins)

Switch pad holders and boxers. (2mins)

Drill 2 1 (1min work/rest) alternate work load. Boxers hover whilst pad holders exercise. Pad holders recover whilst boxers punch.

Round = 6mins

Boxers

Left right set
left hook right straight
left right hook right

Pad Holders

Star jumps
High knees
Split jumps

Switch pad holders and boxers. (2mins)

Repeat Drill 2 (6mins)

Gloves off Cool down and stretch

Have a great work out and let me know how you go.

The Mood Changer - Hit the bag, not a bottle

Thu, 15 Oct 2020 19:28:47 GMT

Shit day at work? Need to blow off some steam?

This was the reason why this routine was created. Some days it’s good to meditate, but other times all you need is 15mins by yourself and a bag to punch. Just because you can't hit your boss doesn't mean it's a good idea to hit the bottle. Go hit the bag that hangs up out in the shed. If you don't have one, go get a bag, and get to work. It is also a killer way to burn fat and is ideal for a cardio session.

Here is a straight forward work out that i have used with clients and myself on those days where you just need to hit something. Use it for a positive result rather than a negative one. Get ready to burn some cals and belt the bag.

Download any Tabata/ HIIT timer app and set it for 1 min work rounds/ 30 secs rest.
Focus on the bag and letting out all the energy you have pent up in to it.
Start the timer and unleash for one minute and rest in the 30 seconds.

Note - if you are a left handed fighter, when doing the combos, exchange the word right for left and vice versa.

E.g. instead of a left straight, right straight you would throw a right straight, left straight .

Round

left jab, right straight
left jab, right straight, left straight, right straight
left straight, right straight, left hook, right straight
left straight, right straight, duck, right straight
continuous left and right big hits ( big shots to the body or side of bag)
continuous upper cuts (try to keep the bag on a permanent angle with a flurry of punches)
300 plus continuous left and right straights with in the minute if possible
2, 4 , 6, 8 , 10, 8,6, 4 ,2 left and right straight combos as many times in the minute
Left hook, right hook
Freestyle of as many punches and combo’s you can throw in a minute.

Well done, now take some deep breaths, have a glass of water, a shower and relax.

Let us know how you feel.

Personal Training Packages

Thu, 15 Oct 2020 19:28:47 GMT

Whether you're looking to lose weight, improve your cardio, build strength, or recover after pregnancy, our PT guy will help you achieve your aspirations in a safe and effective manner.

Take control of your health and fitness with our personalized personal training packages! With a limited number of spots available, you'll receive one-on-one attention from our experienced PT guy, who will work with you to create a tailored program that fits your unique needs and goals. Whether you're looking to lose weight, improve your cardio, build strength, or recover after pregnancy, our PT guy will help you achieve your aspirations in a safe and effective manner.

Choose from our 30-minute session for just $30, 45-minute session for $40, or 60-minute session for $55. With our packages, you'll get the accountability and motivation you need to stay on track and reach your full potential. Don't wait any longer, book your session today and take the first step towards a healthier, happier you!"

EXPRESS PT

The 30-minute personal training session is perfect for individuals who are looking for a quick, convenient, and efficient workout that delivers results. This package is ideal for those who are short on time but still want to make a significant impact on their health and fitness.

Here are some people who would benefit from a 30-minute personal training session:

Busy professionals: If you have a busy work schedule and limited time for exercise, a 30-minute session with a personal trainer can be a great way to stay on track and make the most of your time.
Beginners: If you're new to working out and looking to build a solid foundation of fitness, a 30-minute session can provide you with the guidance and support you need to get started on the right foot.
Older adults: If you're looking to maintain or improve your fitness level, a 30-minute session can provide a safe and effective workout that is easy on your joints.
Individuals with specific goals: Whether you're looking to lose weight, build strength, or improve your cardio, a 30-minute session can be a great way to focus on your specific goals and make progress towards achieving them.
With our 30-minute personal training session, you'll receive the personalized attention and guidance you need to reach your full potential. Book your session today and start seeing the results you've been looking for!

GOLD PACKAGE PT

The 45-minute personal training session is a great option for those who are looking for a longer, more in-depth workout experience. This package provides the perfect balance of time and intensity to help you achieve your fitness goals.

Here are some people who would benefit from a 45-minute personal training session:

Active individuals: If you're already working out regularly and looking to take your fitness to the next level, a 45-minute session with a personal trainer can help you push your limits and reach new heights.
Individuals with specific goals: Whether you're looking to build muscle, increase endurance, or improve your overall fitness level, a 45-minute session provides ample time to focus on your specific goals and make steady progress towards achieving them.
People with injuries or limitations: If you have a specific injury or limitation that requires extra attention and care, a 45-minute session provides the opportunity for your personal trainer to work with you to design a customized program that takes your unique needs into account.
Group fitness enthusiasts: If you enjoy working out with others and want to take your group fitness experience to the next level, a 45-minute session with a personal trainer provides the perfect opportunity for you and your friends to work out together and achieve your goals as a team.
With our 45-minute personal training session, you'll receive the personalized attention and support you need to take your fitness to the next level. Book your session today and start seeing the results you've been looking for!

THE G.O.A.T SESSION

60mins

The 60-minute personal training session is the ultimate option for those who are looking for a comprehensive and in-depth workout experience. This package provides ample time for you and your personal trainer to work together to design and execute a customized program that meets your unique needs and goals.

Here are some people who would benefit from a 60-minute personal training session:

Serious fitness enthusiasts: If you're passionate about your health and fitness and want to achieve your full potential, a 60-minute session provides the time and intensity you need to push your limits and reach new heights.
Individuals with complex fitness goals: If you have multiple goals that require extra attention and care, a 60-minute session provides ample time for your personal trainer to design a comprehensive program that addresses all of your needs and helps you make steady progress towards achieving your goals.
Athletes: If you're a competitive athlete looking to improve your performance, a 60-minute session provides the opportunity for your personal trainer to work with you to develop a customized training program that focuses on your specific sport and helps you reach your full potential.
Individuals with injuries or limitations: If you have a specific injury or limitation that requires extra attention and care, a 60-minute session provides ample time for your personal trainer to work with you to design a customized program that takes your unique needs into account and helps you recover safely and effectively.

With our 60-minute personal training session, you'll receive the personalized attention and support you need to achieve your full potential. Book your session today and start seeing the results you've been looking for!