The Core Method

Congratulations to everyone who completed The Core Method 10 day detox! I am very happy to say that everyone lost weight, slept better and felt energised. Special mention to 4 of you who lost over 5 kilos each! Thanks for all your hard work and see you on the next one, love Jana x

Monday rowing competition

Boxing class today at 4.30pm.
So proud of you guys!!!

And yoga...

Saturdays at 12.30pm

Weekend at 116:

Crossfit : Saturday at 11.30am

Rowing, pull ups, back squats

Weekend at 116:

Max back squat
Justin 150kg

Well done!

Sat 12.30pm yoga @ 116

Tuesday 7.30pm at 116.
21-15-9
Turkish get ups
Ring dips
Renegade rows

And

STRETCH

Tuesday advanced 6am session at 116 - Justin & his new friend.
Bench press
3-3-3-1-1-1

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Coogee stairs - Wednesday 6am

6am Bondi beach run - Mondays !!

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Monday 6am beach run - just finished. Beautiful morning :)

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RAW VEGAN CHOCOLATE PUDDING TART WITH COCONUT CREAM AND GOJI BERRIES
THIS RECIPE IS :
Dairy FreeRawVegan

INGREDIENTS
Crust

1 cup walnuts
1 cup dates
Chocolate pudding

1 avocado
2 tablespoons coconut oil
2 tablespoons coconut nectar (or date paste)
2 tablespoons cacao powder
1 teaspoon vanilla extract
Pinch of Himalayan salt
1/4 cup nut milk, as needed


PREPARATION
Crust

Pulse the walnuts into powder then add the dates until it all begins to stick together.
Press into a lined tart tin (mine was about 8 inches) and put in the fridge.
Chocolate Pudding

Blend all the ingredients together in your food processor until smooth and thick.
Spread evenly into your crust.
Make the coconut cream, spread it on top of the pudding layer, and put back in the fridge overnight.
Serve with goji berries, coconut flakes and cacao nibs.

Coconut yoghurt

Ingredients

16 oz coconut meat (if frozen, thawed)
1 T coconut kefir (I like Tonix)
1 capsule dairy free probiotic (I use Garden of Life 100 billion)
Juice of 2 freshly squeezed lemons
Juice of 1 freshly squeezed lime
Half cup raw coconut water
Directions

Blend all ingredients in your Vitamix or blender until creamy and smooth.

Pour into a glass jar or glass and cover with cheesecloth or other breathable fabric and secure with a rubber band. Leave out at room temperature overnight (I leave mine for 12 hours) and then refrigerate and enjoy!

Note: the yogurt should be creamy and have the consistency of a normal yogurt. If it looks chunky after sitting out overnight, put it back in the blender until it gets creamy.

Mystical Mango Coconut Balls

3 cup unsweetened shredded coconut
1/3 cup extra unsweetened shredded coconut for rolling.
2 cups dried unsweetened unsulphured mango (soaked in some filtered water for about 1/2 an hour)
1/2 cup agave nectar
8 Tbsp cold pressed coconut oil.
2 tsp freshly grated lemon zest
Place all the ingredients in your food processor (except the extra 1/3 cup of coconut) and pulse into well combined.
You will know the mixture is ready when it congeals together and almost forms a ball.
Roll the mixture into small balls and roll in shredded coconut.
Freeze on a baking tray lined with parchment paper for about 20 minutes.
Store in a container in the fridge.

Salted Mexican Chocolate Ganache Tarts

Prep time: 45 mins
Cook time: 30 mins
Total time: 1 hour 15 mins
Makes 4 tarts
Ingredients
For The Tart Shells:
2 cups almond flour
1 tablespoon coconut flour
2 tablespoons coconut oil melted plus more unmelted for greasing
1 egg
2 teaspoons honey
pinch of salt
For The Ganache:
1 cup coconut milk
3 tablespoons coconut oil softened
8 ounces dark chocolate chopped(70 percent or higher but preferably something in between 70 and 75 percent)
2 cinnamon sticks
1 dried guajjillo chile
optional: ¼ teaspoon cayenne pepper
¼ teaspoon cinnamon
flakey or coarse sea salt for sprinkling
Instructions
Make the Tart Shells:
Preheat the oven to 350 degrees and grease 4 - 4 inch tart pans with unmelted coconut oil. In a medium sized bowl combine almond flour, coconut flour, salt, and stir to combine. In a small bowl shisk together egg, honey, and melted coconut oil then pour wet into dry ingredients and stir until thorougly incorporated and there are no clumps remaining.
Divide and press the dough amongst the tart shells and bake them for 10 minutes or until lightly browned around the edges. Pull out of the oven and allow to cool slightly.
Make the Ganache:
While wearing gloves snip the stem off the guajillo chile and shake out most of the seeds. Chop the chocolate finely and place into a medium sized bowl along with the coconut oil.
In a small sauce pot heat coconut milk until hot and steaming then add guajjilo chile, cinnamon sticks, cinnamon, and if using, cayenne pepper. Turn off the heat, cover and let steep for 10 minutes then with kitchen shears snip the cinnamon sticks and guajjilo chile into pieces, stir, and reheat until hot again then turn off the heat, cover, and let steep for 20 more minutes.
Remove the lid and reheat the coconut milk mixture once more until hot and steaming then pour the hot coconut milk through a mesh strainer over the chocolate while pressing the cinnamon and chili against the strainer. Let the hot coconut milk and chocolate sit for 1 minute then gently whisk until completely smooth.
Pour chocolate ganache into cooled tart shells, shape with a spatula, sprinkle with sea salt and place in the refrigerator for 15-20 minutes to harden. If you are not serving them the same day then salt them when serving otherwise the salt will dissolve into the ganache over time.
Notes
These have a very mild bit of heat from the cayenne but feel free to reduce the amount to your liking.

Coconut, Chia, Avocado & Blueberries Parfait

This is the perfect way to start the day. Not only is it gorgeous looking but it's also full of goodness to give you all you need for an amazing day.

You've got good fats and your essential fatty acids with the avocado, the coconut and the chia seeds, and you also have a good dose of antioxidants with the blueberries.

Ingredients

Serves 1

2 Tbsp. chia seeds
About 1/4 cup of your favorite milk
1/2 avocado (peeled and diced)
1 Tbsp. desiccated coconut
About 3 Tbsp. coconut (or natural) yogurt
1 Tbsp. maca powder
1 handful blueberries
Directions

Mix the chia seeds and milk in a tall glass. Leave that for a minute, until the chia seeds have absorbed the milk.

Top up with some diced avocado, then with the desiccated coconut, then the yogurt and then the maca powder.

Finish with the blueberries on top and enjoy.

3 Ingredient Paleo Crepes

Yield: Makes 8 - 12 crepes, depending on the size of your pan

Ingredients

1/2 cup arrowroot powder (find it here)
4 eggs
4 tsp. coconut oil, liquified
Pinch of salt
3/4 cup plus 1 Tbs. water (you may need slightly more) OR use milk of choice (if using full-fat coconut milk, water it down with water because it will be too thick)
Instructions

Whisk together all ingredients to create a watery batter. Alternatively, place everything in a blender and blend until smooth.
Get your workstation ready. Start heating up your pan over medium-low heat and preheat it for at least 3 minutes so the first crepe cooks evenly. I used an enameled cast iron skillet, which creates slightly larger crepes. You can use a smaller pan, such as an 8-inch skillet, to make smaller crepes. You'll also need some coconut oil for greasing the pan, plus a paper towel or pastry brush so you can brush the pan with oil.
To make the crepes, first brush a thin layer of oil on the pan. Then, use a measuring cup to pour about 3 Tbs. of batter into the pan. Quickly tilt the pan around so the batter spreads. Working quickly, use the back of a spoon to spread the batter around into any bare spots on the pan. If this is your first time making crepes, don't worry - there is a slight learning curve. Once you get the hang of it, it's a piece of cake!
Cook the crepe for about 30 seconds on the first side, until barely golden and dry.The easiest way to flip the crepe is with your fingers. It doesn't hurt if you do it quickly :-) Loosen the edge of the crepe with a fork/spatula and make sure the crepe is not sticking anywhere on the pan. Then use your thumb and forefinger on both hands to hold the edge of the crepe and quickly flip it over. Cook for about 30 seconds on the second side, until done.
Repeat with the remaining batter.

Bondi beach run - Monday 6am.

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Friday 12.30 @ 116
400m row
30 renegade rows
30 walking lunges

Heavy deadlifts😀

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Cauliflower Rice

4 tablespoons olive oil
1 medium onion, diced
1 cup celery, finely diced
1 head cauliflower, trimmed and coarsely chopped
¼ teaspoon celtic sea salt
In a large 9 inch skillet, heat olive oil over medium heat
Saute onion over medium heat for 10 minutes, until soft
Add celery to skillet and sauté for 5 minutes
Meanwhile, place cauliflower in a food processor with the “S” blade and process until the texture of rice
Add cauliflower to skillet, cover and cook 5-10 minutes, until soft, then add salt

Oven Roasted Cabbage Wedges
Prep Time: 15 minutes

Cook Time: 45 minutes

Ingredients

1 Head Green Cabbage
¼ Cup Olive Oil
1 ½ tsp. Garlic Salt
1 tsp. Onion Powder
1 tsp. Fennel Seeds
¼ tsp. Black Pepper
(2 Tbs. Peace and Love)
Instructions

Preheat oven to 400° Line a rimmed baking sheet with aluminum foil or parchment paper.
Cut cabbage in 1” slices from top to bottom. (Stem being the bottom)
Lines slices in a single layer on baking sheet. Brush each wedge with a generous coating of olive oil.
In a small bowl, combine garlic salt, onion powder, fennel seeds, and black pepper. Sprinkle seasoning over each wedge.
Bake for 45 minutes on middle rack– flipping half way through.

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Friday 1pm session at 116