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Weekly Recipes and everything Freedom Fitness...

By Freedom Fitness, May 8 2019 09:36PM

Need a warming breakfast that is quick & easy to make? This chia porridge is a perfect replacement if you enjoy muesli or overnight oats in a jar but want somehting warmer for the Winter months. Filled with lots of anti-inflammatory spices plus full of fibre to keep you fuller for longer.

Recipe from: thehealthychef.com


Serves 2 - overnight + 5-10 minutes

1 banana, mashed

pinch of cinnamon

1 tablespoon cold pressed coconut oil, olive oil or butter

1 1/2 cups of milk (your choice almond, rice, coconut etc) I used coconut milk

1/4 cup white chia seeds

1 teaspoon golden flaxseeds

coconut milk or yoghurt to drizzle


METHOD

1. Combine chia seeds, flaxseeds and 1 cup of milk into a bowl and mix until combined.

2. Rest for 5 minutes and mix again.....this is great when you do this the night before you need it....otherwise allow 15 minutes for the chia to absorb the milk to thicken.

3. Heat coconut oil in a small heavy-based pan.

4. Heat the chia porridge in a pot over a medium heat and add the rest of the milk, cinnamon & banana. At this stage, you can add other aromatics turmeric, ginger and protein powder.

5. Serve porridge in bowl. Add extra hot milk or a spoonful of coconut milk or yoghurt.

6. Garnish with a dusting of cinnamon. You can also add other seasonal fruits like figs or roasted apple rings. For a little crunch, you can also add nuts.




By Freedom Fitness, May 1 2019 09:32PM

This is dish is a perfect easy option during the week that tastes amazing and you can throw in any vegetables that you have in the fridge. It is also vegan, gluten free & stacked full of veggies so perfect for all dietary requirements & your meat free Monday meals.


Recipe from: @pcos_to_wellness


SERVES 4 TIME 20 MINUTES


Ingredients:

1 small red onion, chopped

3 cloves of garlic, minced

1 capsicum, chopped

2 small carrots, chopped

1 cup quinoa (or rice if preffered)

1.5 cups of vegetable broth

3 cups canned diced tomatoes

1 can of black beans

1 fresh corn cob (or canned)

1 tablespoon paprika powder

1/2 tablespoon cumin

juice of one lime

salt & pepper to taste

1 avocado, to serve

Parlsey, to serve


Directions:

1. Heat some oil in a large pot or pan and saute the onion for 2-3 minutes or until it becomes translucent. Then add the garlic, carrot & capsicum and cook for another 2 minutes on high heat.

2. Add the rest of the ingredients except for the lime/pepper/salt/avocado.

3. Cover with a lid and cook for 20 minutes. Then stir in the lime juice * season with salt, pepper, chilli flakes.

4. Serve with avocado & parsley on top


Add or subtract any other vegetables that you like or have available!



By Freedom Fitness, Apr 10 2019 09:25PM

Most premade stirfry sauces are filled with sugar, additives & salt. Make your weekly stir fry dishes more nutritious & delicious with this easy low sugar, additive free Peanut Satay sauce & one pan stir fry dish.



Recipe from jessicasepel.com


PEANUT SATAY SAUCE

2 tbsp natural crunchy peanut butter

1 tbsp tamari

1 tbsp honey

1 tbsp sesame oil

1 tbsp water


Mix all ingredients together in a bowl.


STIR FRY INGREDIENTS - Serves 2

2 small chicken breasts, organic and sliced thinly

1 tbsp coconut oil

½ red onion

2 garlic cloves

1 tsp chilli flakes

½ red cabbage

½ bunch of kale, leaves stripped

½ head broccoli

1 tbsp sesame seeds

*Feel free to use whatever vegetables you have in your fridge. Try aim for as many colours of the rainbow .

VEGETRAIAN OPTION: Swap chicken for tempeh


Directions:

1. On a large chopping board, slice red onion thinly. Chop broccoli into small florets. Shred kale and finely slice red cabbage. Set aside.

2. Heat coconut oil in a large non-stick fry pan on medium-heat.

3. Add red onion and sauté until translucent.

4. Mince 2 garlic cloves and add to pan, sauté until golden and fragrant.

5. Add chicken and sauté until cooked through.

6. Add all chopped vegetables to the pan and continue to sauté, adding satay sauce mixture. Sauté on high heat for a further 3-5 minutes, until vegetables are cooked.

7. Sprinkle with sesame seeds and some extra chilli flakes. Divine into bowls and serve with brown rice, if desired.




By Freedom Fitness, Apr 3 2019 08:45PM

Smoothies are a perfect option for an:

- Quick on the go breakfast

- Post workout recovery

- Filling afternoon snack

But do you find when you have a smoothie, especially for breakfast, you end up starving 2 hours later?!?

This is because most people tend to just fill their smoothies with fruit and liquid, with no nutrients that keep you satisfied for longer.


So to make sure it keeps you fuller for longer, include the below ingredients into your next smoothie:

- 1-2 carbohydrate sources (1/3 cup oats, 1 cup leafy greens)

- 1 fat source (1/4 avocado, handful of nuts, 1 tbs coconut oil, 1 tbs nut butter)

- 1 protein source (1/3 cup of yogurt, handful of nuts, 1 scoop of protein powder, 1 cup milk)

- 1 sweetness (1 cup of fruit, 1 teaspoon of honey, 2-3 dates)


Try this salted caramel smoothie for a delicious but satisfying smoothie!





SALTED CARAMEL SMOOTHIE - Serves 1

1 cup milk (Cow's, almond, coconut, oat) < Check the milk is unsweetened

1/2 medium bananas or 1/4 avocado < avocado makes a smoothie really creamy + will keep

1 handful of raw cashews you fuller for longer. Great to do when your avocado is

1/3 cup of rolled oats close to going off & you need to use it ASAP

1 scoop protein powder (optional)

2 pitted Medjool dates

1/4 teaspoon Himalayan rock salt

1 cups ice


Blend together & enjoy!



By Freedom Fitness, Mar 27 2019 09:04PM

The best way to ensure:

- You are eating enough for your metabolic requirements (aka keeping your metabolism high)

- A reduction in 3pm slumps/"raid everything in the cupboard" moments

- You are getting adequate intake of your macro & micro nutrients

- Energy to survive the rest of the day

Is to eat a BALANCED lunch.

A balanced lunch means you are including a source of:

*CARBS - rice, quinoa, wholegrain bread, strachy vegetables (potato, sweet potato, pumpkin, corn, peas)

*PROTEIN - eggs, lean meats, fish, tuna, tofu, lentils, legumes

*FATS - avocado, cheese (feta, halloumi, tasty, cottage), seeds, nuts, nut or seed butter (tahini, natural peanut butter), olive oil

*VEGETABLES: include 1 green leafy vegetable PLUS as many other colours of the rainbow you can get in.


Now the number one excuse for not having a balanced lunch is... NO TIME! Well no more excuses with this yummy, quick spiced chickpea energy bowl.


SPICED CHICKPEA ENERGY BOWL - Serves 2 - Time: 20 minutes or MEAL PREP AHEAD FOR A 5 MINUTE LUNCH

CHICKPEAS

- 1 can chickpeas, drained & rinsed

- 1 tsp of olive oil or coconut oil (melted)

- 1 tsp of paprika

- 1/2 tsp of ground cumin

- 1/2 tsp of cinnamon

- 1/2 tsp of chilli powder (optional)

- pinch of salt


METHOD:

1. Preheat oven to 180c.

2. Tip chickpeas, seasoning and oil into a bowl and toss all the ingredients together.

3. Place on a lined backing tray for 20 minutes (give the tray a shake at half way)


SERVE 1/2 OF THE CHICKPEAS WITH:

- 1/2 cup of brown rice or quinoa, cooked according to packet directions

(TIP to save time use quick rice cups - 40 secs in microwave)

- Handful of leafy Greens

- 1 cup or handful of as many other vegetables you can add in

(e.g. capsicum, carrot, broccoli, cucumber, cauliflower, red onion)

- Crumble feta on top









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