FiTRAINING

16/01/2014

Hey guys!

Are you smashing goals in 2014?

If you need a bit of a kick along, check out whitezebra.com's TOP 10 TIPS TO BURN OFF YOUR SILLY SEASON! (and like their page too!)

whitezebra.com is launching in Feb 2014 to inspire you all to be LEANER . HEALTHIER . HAPPIER!

2 weeks in to the new year and you're still eating and drinking like it's Christmas? What happened to your New Year's Resolution?

TOP 10 TIPS TO BURN OF YOUR SILLY SEASON ASAP!!

TRAIN!! NO EXCUSES!
CLEAN UP YOUR DIET!
COMMIT & REDUCE STRESS!

1. Strength Train – large volume (30 to 45 sets per workout) and short rest periods (10 to 60 seconds) – greater growth hormone (GH) response
2. Modified Strongman Train – think real-hard-yakka work (full body and functional movement)! It’s heavy and makes you puff! Big GH boost & fat blaster
3. Sprint – eg. 6 x 200m sprints, 4min rest
4. Eat Breakfast – Meat & Nuts (or at least protein and good fats)
5. Eliminate processed food and especially sugar and sweeteners – all of it! If you have a belly on you, you are not tolerating sugars very well and if you are, you are eating WAY TOO MUCH!
6. Eliminate gluten, wheat, and grains to support insulin health – watch your belly shrink!
7. Cut the alcohol, soft drinks and juices – drink WATER – the silly season has now passed, you’ve watched your fat levels increase, now stop the grog! Drink 2-3L water per day for hydration and added detoxification!
8. Commit to regularly fuelling your body with nourishing food and train your butt off – when you find yourself making excuses, remind yourself, they’re simply EXCUSES. Override it and get off your butt!
9. De-stress with yoga and meditation (and enjoy the stretch out after all of your training too!)
10. Be grateful – Write a grateful log at night (everything you’re grateful for in your life and the things you’re grateful for in the future) – watch your sleep improve!

whitezebra.com coming FEB 2014!

04/02/2013

Thank you to my wonderful, loyal and dedicated FiTRAINING family for the past 5yrs! It has been an absolute pleasure making you sweat to the max and hearing of your DOMS over the years! Oh AND having you join in on our sessions week in week out and always putting in such a fabulous effort! I very much appreciate your support and I'm so proud of everything you have achieved.
Although I am closing my doors for weekly training in Newcastle, this is not the end. Here's to new and exciting things coming your way from my new home in SYDNEY!
Please keep me posted on your goals and achievements! I want to know!
Also a special thank you for everyone who came to lunch yesterday and for all your beautiful gifts, cards, letters and emails! You are all super special people as well as FiTRAINING fitness champions! Fi xo

15/01/2013

CLICK ON THE PHOTO FOR THE FULL VIEW OF THE STUDIO!
New Year, new LOOK! It's all happening @ FiTRAINING! Our clients have started the New Year with big goals and lots of motivation! Everybody is loving the new studio! There is plenty of room to pump the weights and burn the fat! ;-)
Want to get involved? Call or MSG 0437 GET FIT

24/12/2012

Timeline Photos

24/12/2012

Merry Christmas to all our clients and followers! Thank you for a fantastic 2012 of super hard training and healthy living! Can't wait to make 2013 bigger (bigger year, not bodies!) and better! Fi

13/12/2012

This week @ FiTRAINING we had a Bikini/Mankini Body Blast!
Wearing a Mankini while training definitely makes you work harder! Go Bec!

30/11/2012

Never, Ever Give Up. Arthur's Inspirational Transformation!

This man is truly AMAZING! A must watch for all of you! NEVER GIVE UP :) Thanks Dom for sharing this with me! I hope you guys love this! Fi

If this story can inspire someone you know, please share it with them! Arthur's story is highlighted from the beginning, in the upcoming documentary, INSPIRE...

28/11/2012

FOR 1 WEEK ONLY!
PRE BURN XMAS CALORIES
BIKINI AND MANKINI BODY BLAST
SINGLETS AND SHORT SHORTS
Don't miss out on these exclusive training sessions!
CALL OR SMS
0437 GET FIT for all the info

27/11/2012

BLUEBERRY MUFFINS
Low carb, high protein and a taste of goodness with every mouthful.

MAKES 12

INGREDIENTS
300G almond meal
5 free range eggs
2 tsp gluten free baking powder
2 tsp ground cinnamon
300g organic blueberry muffins
1/4 cup of NATVIA* natural sweetener

METHOD
Preheat oven to 170d ff
Mix almond meal, eggs, baking powder and NATVIA* with an electric mixer until a batter forms. Add blueberries and stir with a wooden spoon. Spoon mixture into muffin cups, 1/4 full.
Add some extra blueberries to the top each muffin and bake for 30-40 mins. They will turn golden and when inserted with a skewer it should come out clean.

ENJOY

27/11/2012

FiTRAINING

Share the LOVE! Share our page, by clicking on SHARE. You will then be in the running to WIN a free 1/3 P.T session at our exclusive private studio. GET SHARING! x

Between two pains comes pleasure; between two pleasures comes pain. Live in the now, learn and grow from every experience.

14/11/2012

Check out our recipe of the week!

ROCKET WITH SEASONED ORGANIC CHICKEN
When preparing and cooking meals make enough so you have left overs for lunch!

SERVES 2-4
INGREDIENTS
1 Bag of washed rocket
1 cup cherry tomatoes
2 large organic chicken breast
1 tbs Herbamare* (natural seasoned salt)
2 tbs cold pressed olive oil

METHOD
Heat a small amount of olive oil in a fry pan. Season the chicken on both sides with the Herbamare*
Fry until brown on both sides. Approx 10mins each side. While the chicken is cooking prepare the rocket and sliced cherry tomatoes in a bowl. Mix the remaining olive oil into the salad.
Once the chicken is cooked, slice it up. Place salad in 2 bowls and place chicken on top.

Make 2 lunches with the left overs.

ENJOY

14/11/2012

06/11/2012

Check out our new recipe of the week!

CREAMY EGG WITH BABY ROMA TOMATOES
The perfect breakfast dish.

SERVES 2

INGREDIENTS
4 Free Range eggs
1/4 cup organic cream
1 tbs organic butter
10 baby roma tomatoes
Sprinkle of parmesan cheese

METHOD
Heat fry pan to medium heat. Melt butter.
Mix eggs in a separate bowl. Add cream. Pour into fry pan. Continue to mix in the pan with a wooden spoon, the egg will begin to cook, continue mixing to create a fluffy/scrambled cooked egg.
Wash and cut roma tomatoes.
Transfer the egg to a bowl or 2 plates. Toss the tomatoes on top and sprinkle with parmesan cheese.

Full of Protein and a bit of fat to fill you up and give your body what it needs.

ENJOY

28/10/2012

80 RECIPES!
We have reached 80 recipes in our album CREATE EAT LIVE!
Each unique recipe has been created by Fi and Bec.
Our aim is to inspire our followers to eat a wide range of foods that are organic and pure and to be creative when preparing and serving.
Thank you for your continued feedback and love for our recipes.
ENJOY

24/10/2012

FABULOUS RESULTS THIS WEEK! Solid training, clean eating, awesome supplements by POLIQUIN and protein by BAREBLENDS!

FAT % DOWN (BY A LOT)!

MUSCLE MASS UP!

SHAPES ARE CHANGING!

GO TEAM! YOU'RE DOING IT!

17/10/2012

BBQ ASPARAGUS - FiTRAINING believes this is the best way to cook it!

SERVES 2

INGREDIENTS
Bunch of asparagus
1tbs organic butter
pinch of pink sea salt

METHOD
Wash asparagus and place on foil.
Add the butter in slices, scattered over the asparagus. Sprinkle with the salt. Wrap in the foil making a sealed rectangle shape.
Place on a hot bbq for approx 15mins while your favorite meat is cooking.

11/10/2012

CAULIFLOWER SOUP WITH PARMESAN WAFERS

SERVES 6

INGREDIENTS
SOUP
1/2 cauliflower
4 rashers bacon
1 cup of cream
500ml natural vegetable stock (we love Massels)
2 tbs fresh chopped chives

PARMESAN WAFERS
12 tbs shaved Parmesan

METHOD
Steam cauliflower until tender. Transfer to a blender and add half the stock. Blend until there are no lumps. Add this to a large pot and heat on a moderate stove top. Add the remaining stock and cream. Bring to the boil then simmer. While the soup is simmering, cut bacon into small pieces and fry. Add this to the soup. Continue to simmer.
Pre heat oven to 180d fan forced. Use a tray with baking paper to cook the wafers. Place the tbs's of Parmesan on the trays and bake for approx 20mins or until golden brown. Quickly lift the wafer of with a flat scoop once cooked and place on a plate ready for serving.
Pour soup in bowls and garnish with chopped chives.
Enjoy a mouthful of soup and a bite of the crispy wafers. Delicious!

11/10/2012

FiTRAINING

ARE YOU BEACH READY YET?? GET FIT FOR SUMMER NOW!!!

11/10/2012

ARE YOU BEACH READY YET?? GET FIT FOR SUMMER NOW!!!

26/09/2012

DUKKAH CRUSTED PORK
Make you own DUKKAH! It's amazing!

SERVES 2

INGREDIENTS
DUKKAH
150G hazelnuts
1/2 cup sesame seeds
2tbs coriander seeds
2tbs cumin seeds
1tsp sea salt
1 tsp cold pressed olive oil
2 Free Range pork cutlets
1/2 egg plant
1 parsnip
1 red capsicum
1tbs cold pressed olive oil

METHOD
To make the Dukkah
Roast hazelnuts for approx 10mins in a moderate heated oven. Leave oven on for the pork and veggies.
Rub hazelnuts between a tea towel to remove the shells.
Mix in a blender until coarsely chopped.
Put hazelnuts in a large bowl
Heat a fry pan to low heat. Brown the sesame seeds. Approx 1-4 mins, add to the hazelnuts.
Place the coriander and cumin seeds in the fry pan and cook, stirring frequently for 1-2 minutes or until aromatic and seeds begin to pop.
Ytansfer seeds to a mortar and pestle. Pound until finely crushed. Add this to the hazelnuts and sesame seeds. Add the sea salt and mix together.
This will make approx 2 cups of Dukkah, and can be used on various types of meat.

Use about 1/2 cup of Dukkah to coat the pork cutlets. Place in oven proof dish along with chopped veggies. Pour the tbs of olive oil over the veggies. Cook in already heated oven for approx 30mins on 180degrees.

19/09/2012

PORK CEVAPI
Perfect with a green salad and a side serving of natural yoghurt
SERVES 2

INGREDIENTS
500g free range pork mince
1 tsp sea salt
1 lemon

METHOD
Mix the salt with the pork using your hands.
Form sausage like shapes with the pork.
Cook on the BBQ or fry pan. Turning often.
Serve with cut lemon and squeeze over cevapi before eating.

11/09/2012

GRILLED VEGETABLES with haloumi and lemon
Cook them on the BBQ GRILL for that amazing char grilled flavour

SERVES 4

INGREDIENTS
1/2 egg plant
1/2 red onion
1 zucchini
1 red capsicum
1 cup button mushrooms
1 lemon
100g haloumi
2 gloves garlic
1 tbs dried basil
1 tsp pink sea salt
2 tbs olive oil

METHOD
Heat grill on BBQ
Cut and prepare vegetables, cheese and lemon.
Mix the garlic, basil and salt with the olive oil in small bowl.
Place all vegetables on the grill and brush with olive oil and herbs.
Turn vegetables after 10-15mins and continue to cook until char grilled lines have appeared.

Squeeze the lemon on your serve before eating.
Perfect with your favorite piece of meat.

09/09/2012

Yoga Aid World Challenge - warming up to raise money for those who need it more than us!

04/09/2012

SAUTEED CABBAGE WITH BACON
Our very own, totally delicious and super healthy

SERVES 4-6

INGREDIENTS
1 savoy cabbage
8 rashes free range bacon
1 brown onion
3 gloves garlic
1tbs olive oil
1/2 cup red wine vinegar

METHOD
Heat the oil in a large wok.
Chop onion and garlic into fine pieces and fry until fragrant and brown.
Chop bacon into small pieces and fry with the onion and garlic until crispy on the edges.
Slice cabbage. Add to the wok, mix around so the onion, garlic and bacon coat the cabbage.
Add the red wine vinegar and allow to simmer for approx 10 mins.

We love ours with grilled pork.

ENJOY :-)

30/08/2012

Roast it up and get into it! :-)

PORTUGUESE CHICKEN

SERVES 4-6

INGREDIENTS
1 large organic chicken
1tbs dried oregano
1tbs paprika
1tbs oil
1tps salt
1lemon
1 lime
Rind from the lemon

METHOD
Pre heat oven to 150degrees
Coat chicken with spices, lemon rind and oil
Stuff the chicken with half the lemon and rind
Place in a oven bake, seal and bake for approx 1.5 hours, depending on what size the chicken is.

Serve with the other half of lemon and lime.
Enjoy with green veggies or salad.

29/08/2012

PORTUGUESE CHICKEN

SERVES 4-6

INGREDIENTS
1 large organic chicken
1tbs dried oregano
1tbs paprika
1tbs oil
1tps salt
1lemon
1 lime
Rind from the lemon

METHOD
Pre heat oven to 150degrees
Coat chicken with spices, lemon rind and oil
Stuff the chicken with half the lemon and rind
Place in a oven bake, seal and bake for approx 1.5 hours, depending on what size the chicken is.

Serve with the other half of lemon and lime.
Enjoy with green veggies or salad.

24/08/2012

OUR PROTEIN POWDER IS BACK IN!!!! It will be ready for collection on Monday! I'll SMS everyone who has ordered protein powder soon for details.
Those of you who haven't ordered but would like some,
SMS 0437 GET FIT asap
and I'll have some more protein in very soon! It's so popular, it's already SOLD OUT from this order!!

21/08/2012

Check out the recipe of the week! :-)

PORK SPARE RIBS WITH CREAMY LEMON AND GARLIC SALAD
Now this one is amazing! The pork will melt in your mouth!
SERVES 2

INGREDIENTS
RIBS
6 pork spare ribs
2 gloves garlic
1 lemon juiced and the rind grated.
pinch of salt
*Macro organic smokey bbq sauce (from woolworths)

SALAD
1/4 red cabbage
1/2 red capsicum
1/2 green capsicum
1/4 red onion
2 tbs whole egg mayo
1 glove garlic
Rind of 1 lemon

METHOD
To prepare the ribs, get a large bowl and rub the lemon juice, rind, grated garlic and salt into the ribs. Then pour in the sauce* and cover all the ribs.
If you have the time, the ribs are best prepared the day before and left to marinate overnight.
But they still taste amazing if you don't have time to do this.
Pre heat the oven to 120 - 150 degrees (oven times do vary depending on the power/heat)
Place the ribs into a large oven bag and tie. Then place into a oven proof dish and cook for approx 2.5 hours.
To make the salad thinly slice each vegetable and place in a large bowl. Mix in the mayo, lemon rind and garlic.
Once the ribs are cooked, by 2 1/2 hours all the sauce should have cooked down and reduced remove them from the oven bag. Place 2 on each plate and serve with the salad.
The 2 left over ribs are delicious the next day for lunch. Yum!
ENJOY!

21/08/2012

PORK SPARE RIBS WITH CREAMY LEMON AND GARLIC SALAD
Now this one is amazing! The pork will melt in your mouth!
SERVES 2

INGREDIENTS
RIBS
6 pork spare ribs
2 gloves garlic
1 lemon juiced and the rind grated.
pinch of salt
*Macro organic smokey bbq sauce (from woolworths)

SALAD
1/4 red cabbage
1/2 red capsicum
1/2 green capsicum
1/4 red onion
2 tbs whole egg mayo
1 glove garlic
Rind of 1 lemon

METHOD
To prepare the ribs, get a large bowl and rub the lemon juice, rind, grated garlic and salt into the ribs. Then pour in the sauce* and cover all the ribs.
If you have the time, the ribs are best prepared the day before and left to marinate overnight.
But they still taste amazing if you don't have time to do this.
Pre heat the oven to 120 - 150 degrees (oven times do vary depending on the power/heat)
Place the ribs into a large oven bag and tie. Then place into a oven proof dish and cook for approx 2.5 hours.
To make the salad thinly slice each vegetable and place in a large bowl. Mix in the mayo, lemon rind and garlic.
Once the ribs are cooked, by 2 1/2 hours all the sauce should have cooked down and reduced remove them from the oven bag. Place 2 on each plate and serve with the salad.
The 2 left over ribs are delicious the next day for lunch. Yum!
ENJOY!

16/08/2012

Achieving Optimal Body Composition: Carnivores Vs. Vegetarians

HOW YOU CAN LOOK YOUR ABSOLUTE BEST!! An awesome article on optimal body composition by Poliquin!

Articles by Charles Poliquin on a wide range of topics from strength and muscle mass gain to nutrition and supplementation.

14/08/2012

83-Year-Old Yogi Teaches 11 Yoga Classes Week

I've shared this before with you all but I had to share it again! Bette is so inspiring!!

83-year-old Australian yoga teacher, Bette Calman teaches 11 classes a week! And she has the moves to prove it!

13/08/2012

Charles Poliquin's Blog - Tip 412: Eat Smart for the Best Body and Brain: Make a High-Protein Diet W

BE SAFE AND GET RESULTS! Make your high protein diet work for you!

Follow the Poliquin Blog for strength training, fitness, supplement, tips, and recommendations from Charles Poliquin and other well-known coaches.

10/08/2012

Six Pitfalls to Avoid Before Doing Detoxification Protocols | Poliquin Lifestyle

HAVING TROUBLE LOSING FAT? You may be toxic! Here's how to detoxify safely and properly!

Charles Poliquin is hailed as one of the most accomplished and successful strength coaches in the industry. He is the creator of the PICP certification program, as well as an extremely informed source of information on all things nutrition and health related.