TRAIN to GAIN

💚 GREEN PASTA 💚

🌱Steam 1 cup of broccoli florets 🥦
🌱Put pasta on to boil
🌱Toast 1/4 cup of pine nuts in frying pan
🌱Blitz cooked broccoli with- 1 cup of spinach, 1 cup of basil, juice of 1 lemon, 1 clove of garlic, salt and pepper
🌱Add 100g olive oil and blitz again
🌱Mix into cooked pasta
🌱Add the pinenuts, diced avo and nutritional yeast parmesan 🧀

It's taken a while, but slow & steady wins the race and all that 🐢

In a nutshell I've gained nearly 4kgs of muscle and lost 3.4kgs of fat mass (6.5%)

When I did my first body composition scan I was 'fit' but I was mainly doing cardio based workouts 🏃‍♀️
The first scan prompted me to change up my workouts. I started a consistent strength training regime 🏋️‍♀️ and paired with eating enough protein and training close to failure, my composition has changed 💪🏼

Nothing makes me more uncomfortable than talking about myself 🤣 so I only post this in the hopes that I inspire someone to get started and if they aren't seeing the results in their current training routine, then it might be time for a change 💕

We need to bust the myths that strength training isn't for girls and that you need to do cardio to loose fat 🚫🙅‍♀️

Best napoli sauce 🍝 (just like Nonna makes)

🌱Heat olive oil in a frypan on high heat
🌱Add 1 large chopped onion and 6 cloves of minced garlic
🌱Stir and turn down heat. Cook for 2 minutes.
🌱Add salt, pepper and a sprinkle of mixed herbs
🌱Add 140g tomato paste and 1 tbs raw sugar
🌱Mix well
🌱Bring heat up to high and add 1/4 cup of white wine. Stir immediately and cook off the alcohol.
🌱Add 2 tins of whole tomatoes and 1/4 cup of water
🌱Simmer of low heat for at least 2 hours
🌱Add some fresh chopped basil or oregano
🌱Serve with al'dente pasta
🌱Buon Appetito! 🍷

You just keep smashing those goals Punya!!! 🙌🏼 Amazing effort today on your fitness testing- Increased push ups by 11
Increased plank time by 15 seconds
Increased squats by 1
Shaved 14 seconds off your 1km run
🥳🎊🎉🎈🎖

Mum's curry puffs 😋

🔺️Finely chop 2 medium potatoes, 2 medium carrots and 1 onion. Set aside
🔺️Heat up olive oil in a saucepan
🔺️Add 1 TBS of green curry paste and 1/2 TSP sweet paprika powder. Mix and fry for 2 minutes
🔺️Add potatoes, carrots and onions. Saute for 2 minutes
🔺️Add 1 cup of water and stir
🔺️Cook on a low heat with the lid on until the vegetables have cooked through. *Stir occasionally and add more water if sticking
🔺️Once cooked, turn off the heat and mix in 1/2 TSP salt and 1/2 TSP sugar. Set aside
🔺️Thaw 3 sheets of vegan Puff pastry. Cut into quarters
🔺️Spoon 1 TBS of the mixture into each square
🔺️Wet the edges with water. Fold into triangles and press the edges down with a fork
🔺️Wet the tops and sprinkle on some sesame seeds
🔺️Cook at 180'celcius for 20 minutes or until golden
🔺️Dig in!

Before the week begins, give yourself the upper hand. Take some time to plan, prep and book those workouts in ✍️📖👩‍🍳💪

A massive congratulations to the amazing Chloe Haines who is a finalist for the “Group Fitness Instructor of the Year” award in our National Fernwood Fitness Awards 🎉🌟

We know how much you all love Chloe’s classes! Whether it be her pumping Monday night Zumba 💃🏻, Strong, BoxaBIKE, or one of her many freestyle classes, Chloe always shows up beaming 😁☀️ brings 110% and makes you feel like you can achieve anything! 🤩

Chloe is not only a multi-talented instructor, but also a beloved Personal Trainer, FIIT30 Trainer, Membership Consultant & Reception team member. A true all-rounder who lives and breathes the Fernwood brand, values and vision.

We are beyond proud of you Chlo, and so incredibly grateful to have you a part of our team! 💖

WELL DONE Punya on smashing your fitness testing today! 👏
Punya increased her push ups by 18, squats by 20, plank hold by 1 minute and shaved 1.14 minutes off her run 💪
Keep up your amazing work Punya 💕

Cauliflower appetizers 🌮🌮🌮

🍈Soak half a cup of cashews in boiling water
🍈Chop up 1 head of cauliflower into small florets
🍈Mix the florets with some olive oil, juice from 1 lime and taco seasoning
🍈Air fry or oven bake florets until crispy
🍈In the meantime make the green sauce- blitz the drained cashews with a bunch of coriander and 1/2 a bunch of mint, juice from 1 lime and 1/3 cup of water. Refrigerate until needed.
🍈Warm up tortillas and serve with cauliflower, green sauce and your favorite toppings
🍈Very fresh and delish!

Healthy & delicious Mac & 'cheese' 🧀

🟡Soak 100g of raw cashews in boiling water for 15 minutes
🟡Cook 500g of macaroni pasta to al dente and spread out in a baking dish
🟡Peel and roughly chop into small chunks 80g of carrots and 260g of potatoes
🟡In a saucepan boil carrots and potatoes in 150g of vegetable stock for 10 minutes
🟡Transfer to a blender. Add 1 tsp of minced garlic, 1/2 tsp paprika, drained cashews, 40g nutritional yeast and the juice from 1/2 a lemon. Blitz until smooth
🟡Transfer back to the saucepan
🟡Add 1 cup of almond milk and 20g of cornflour
🟡Heat and mix until thickened. Season with salt and pepper.
🟡Spread sauce through the macaroni
🟡Mix in 1 cup of cooked broccoli
🟡Sprinkle breadcrumbs ontop. Bake at 230 degrees C until the breadcrumbs are golden ✨️

Nourish bowl for the soul 🌱

Homemade pizza 🍕😋🌱

Make the dough:
⭕Lightly grease a large bowl with olive oil and set aside
⭕Place 220g lukewarm water in a bowl with 1 tsp of sugar and 2 tsp of dried instant yeast. Mix
⭕Add 400g of plain flour, 30g of olive oil and 1 tsp of salt
⭕Knead for 2 minutes
⭕Transfer dough into prepared greased bowl and cover with cling wrap
⭕Leave somewhere warm for an hour, it should double in size
⭕When the dough is ready, split into 4 portions
⭕Roll portions into a thin bases on a floured surface
⭕Prick some holes in bases with a fork
⭕Blind bake the bases for about 8 minutes at 180 degrees before adding the toppings

Prep the toppings:
⭕Make some caramelised onions- Cook 2 sliced onions in olive oil on a low heat for 20 minutes or until soft. Add 2 tbs of brown sugar and 2 tbs of balsamic vinegar, cook for a further 5 minutes or until sugar is sticky
⭕Dice up some pumpkin and coat in olive oil, paprika, salt & pepper. Airfry or oven bake until soft
⭕Make some vegan parmasen cheese- blitz 3/4 cup of cashews with 2 tbs nutritional yeast, 1/2 tsp garlic powder and a pinch of salt
⭕Wash some fresh rocket and basil
⭕Mix some hummus with some lime juice, chill in fridge
⭕Mix some chopped garlic with tomato paste, mixed herbs and a splash of water. Set aside
⭕Have some walnuts ready

Put it all together:
⭕Start with the tomato mix, add the pumpkin, caramelised onions, walnuts, rocket, basil and a sprinkle of the parmasen
⭕Cook at 180 degrees until golden
⭕Add dollops of hummus

❤Bon appetit

Red lentil curry 🍛

🔴Rinse 1 cup of dried red split lentil under cold water and set aside
🔴Heat 1 TBS of coconut oil in a deep fry pan
🔴Add 4 cloves of crushed garlic and 2 TBS of fresh grated ginger, cook for 2 minutes
🔴Add spices- 1 tsp turmeric, 1 tsp cumin, 1/2 tsp ground coriander, 1 tsp curry powder, salt & pepper
🔴Cook spices for 1 minute until fragrant
🔴Add 2 cups of veggie broth, rinsed lentils and 1 can of crushed tomatoes. Simmer for 20 minutes with a lid on, stirring occasionally
🔴Remove lid and stir in 1 can of coconut cream, 2 TBS Almond butter, extra salt & pepper, chopped celery and broccoli florets
🔴Cook for a further 5 minutes
🔴Finally stir in some fresh lemon or lime juice and turn off the heat
🔴Serve with some rice and flat bread

Veggie Paella 🫑🌶 🍋

🔆Put 4 cups of veggie broth in a saucepan with 1 tsp of saffron threads, bring to the boil then simmer
🔆Heat some olive oil in a big pan: add 1 chopped onion, 1 chopped capsicum, 2 cloves of chopped garlic and cook until lightly browned
🔆Add 1 diced tomato or half a can of diced tomatoes, 2 tsp smoked paprika, 1/2 tsp sweet paprika, a sprinkle of dried thyme and cook for 2 minutes
🔆Add 1 1/2 cups of arborio rice and another splash of olive oil: mix well and cook for 1 minute until lightly toasted
🔆Slowly pour in the warm broth, add salt and pepper
🔆***Do not stir after this point
🔆Bring to the boil and then simmer for about 20 minutes or until all the liquid is gone
🔆Use a fork to keep an eye on the bottom of the pan, make sure it doesn't burn
🔆Turn the heat off
🔆Sprinkle some peas and black olives over the top
🔆Cover with foil and let it rest for 8 minutes
🔆Serve with fresh parsley, lemon wedges and extra salt and pepper

Why is my oven on when it's a stinking hot day❓ To make banana date muffins of course❗ They are just too delicious 😋

Banana date muffins:

🍌 In a food processor blitz 150g of dates

🍌 Add 1 flax egg, (1 tbs flaxseed mixed with 4 tbs water or 1 egg if not vegan) 1 tsp vanilla extract, 125g vegetable oil and 3 over ripe bananas. Blitz again.

🍌 Add 100g brown sugar, 370g self raising flour, 1 tsp cinnamon, 1/2 tsp bi-carb soda. Blitz until all combined.

🍌 Spoon into a muffins tray

🍌 Bake at 180 degrees for 30 minutes or until a skewer comes out clean

🍌 Enjoy with a cuppa ☕

From this ➡️ to this 🥬🥑🥕🥦🧄🧅🌽

Who loves a good borrito bowl? 🥙

Who loves a good green smoothie to start the day? 💚🥒💚🥬💚🍏💚🥝💚🍈
What's your favourite recipe?

Falafel wraps 🌮

Falafel:
🟢 Soak 2 cups of dried chickpeas in water overnight- add 1/2 tsp of baking soda to the water to help them soften up even more. The Chickpeas will expand so make sure you have plenty of water.
🟢 Blitz together 1 onion, 1 packed cup of parsley, 1/3 cup dill, 2 tbs chickpea flour, 2 tsp ground coriander, 2 tsp cumin, 1 tsp paprika, 1/2 tsp chilli powder and 1 tsp salt
🟢 If you have time leave the mixture in the fridge for an hour, this will help the balls stick together more
🟢 Add 1 tsp baking powder and mix well
🟢 Roll into little balls
🟢 Airfryer: Pour some oil into a bowl and coat the balls with the oil. Cook on 200 degrees for 10 minutes
🟢 Frying pan: Shallow fry until dark golden

Wrap filling:
🟢 Hummus
🟢 Spinach 🥬
🟢 Cucumber 🥒
🟢 Grated carrot 🥕
🟢 Brown rice 🍚
🟢 Big squeeze of lemon juice 🍋

Delicious chocolate almond truffles 😋

🟤 Soak 60g of raw cashews in boiling water for an hour and drain
🟤 Blitz 60g of soft pitted dates with the cashews
🟤 Add 3tbs of almond butter, 3 tbs cocoa powder, 1 tsp vanilla extract and 1 tbs water. Blitz again
🟤 *If mixture is too dry add a little more water
🟤 *If mixture is too soft refrigerate for 20 mins to firm up or add more cocoa powder
🟤 Roll into balls (makes roughly 11)
🟤 Roll balls into shredded coconut or almond meal
🟤 Keep refrigerated and enjoy!

Thai pumpkin soup 🌱

🟢 In a saucepan saute 1 chopped onion and 2 cloves of crushed garlic in some dairy free butter

🟢 Add 1/2 a butternut pumpkin and 2 potatoes, chopped into small squares

🟢 Add a pinch of salt, 1 tsp of red curry paste, 1/2 a can of coconut cream, 1 & 1/2 cups of vegetable stock

🟢 Cook until soft and tender

🟢 Add remaining coconut cream and blitz until smooth

🟢 Serve with extra salt & pepper & hot rolls 

Vietnamese tofu roll 🥖
This recipe actually made me like tofu 😄

🔴Slice your tofu into 1cm thick slices & wrap in paper towel to get rid of any water
🔴While the tofu is drying, make the marinade-
4 cloves of minced garlic, 2 tbs tomato paste, 1 tbs dijon mustard, 1 tbs maple syrup, 1 tbs soy sauce, 1 tbs water, salt & pepper
🔴In another bowl mix up some breadcrumbs, mixed herbs, salt & pepper
🔴Heat up a pan with your preferred oil
🔴Coat your tofu in the marinade, then into the breadcrumb mixture
🔴Fry until golden on both sides, adding more oil as needed
🔴I serve these crispy tofu slices in a Vietnamese style salad roll. You will need-
Crunchy roll, spinach, carrot & cucumber sticks, chopped red onion, fresh coriander, a splash or soy sauce, siracha & the tofu
🔴Is it messy? Yes. Is it worth it? Yes!

Sneaky peek at an upcoming Fernwood Fitness campaign 💕😊🌷

Smoothie time! ⏰🌱🍌🌿