Beachside Personal Trainers

MINDFUL RESTING 🧘🏻‍♀️

The practice of intentionally relaxing and allowing your mind and body to recharge. It involves focusing on the present moment and letting go of stress and worries.

Techniques include deep breathing, meditation, and gentle stretching.

This practice helps improve mental clarity, reduce anxiety, and promote overall well-being.

Perfect for a quick refresh during a busy day!

Chicken & Cucumber Pita Sandwiches with Yogurt Sauce 🍗🥒

Ingredients:
1 teaspoon lemon zest
2 tablespoons fresh lemon juice
5 teaspoons olive oil, divided
1 tablespoon chopped fresh oregano or 1 teaspoon dried
2 ¾ teaspoons minced garlic, divided
¼ teaspoon crushed red pepper
1 pound chicken tenders
1 English cucumber, halved, seeded and grated, plus 1/2 English cucumber, halved and sliced
½ teaspoon salt, divided
¾ cup nonfat plain Greek yogurt
2 teaspoons chopped fresh mint
2 teaspoons chopped fresh dill
1 teaspoon ground pepper
2 (6 1/2 inch) whole-wheat pita breads, halved
4 lettuce leaves
½ cup sliced red onion
1 cup chopped plum tomatoes

Directions:
Combine lemon zest, lemon juice, 3 tsp. oil, oregano, 2 tsp. garlic, and crushed red pepper in a large bowl. Add chicken and toss to coat. Marinate in the refrigerator for at least 1 hour or up to 4 hours.

Meanwhile, toss grated cucumber with 1/4 tsp. salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsp. oil, 3/4 tsp. garlic, and 1/4 tsp. salt. Refrigerate until ready to serve.

Preheat grill to medium-high.

Oil the grill rack. Grill the chicken until an instant-read thermometer inserted in the center registers 165 degrees F, 3 to 4 minutes per side.

To serve, spread some of the sauce inside each pita half. Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber.

🎉🏋️‍♀️ Celebrating 10 Years of Fitness and Community! 🏋️‍♂️🎉

To our incredible Beachside family,

Thank you from the bottom of our hearts for being part of our journey over the past decade. Your unwavering support, dedication, and passion have made Beachside what it is today. 🌊❤️

To commemorate this special milestone, we’ve created limited edition training t-shirts. These shirts are a symbol of our appreciation and the strong bond we’ve built together. Whether you’re a current member or have trained with us in the past, you are always a part of the Beachside family. 🥳👕💪

Don’t miss out on this exclusive opportunity! Head over to our online store to grab your limited edition shirt before they’re gone. Available only until Saturday, July 27th. Let’s celebrate together and wear our shirts with pride. 🎽✨

🔗 Purchase Your Shirt Here - https://beachsidept.acr.fit/marketing-merchandiser-store

Thank you for an amazing 10 years. Here’s to many more! 🙌💙

MINDFUL MOVEMENT 🧘🏻‍♀️

This is a practice that combines physical exercise with mindfulness techniques. It focuses on being fully present during movement, whether it's through pilates, tai chi, or even a simple walk.

1. Increases understanding of your body's needs and limits.
2. Promotes relaxation and reduces anxiety.
3. Sharpens concentration and mental clarity.
4. Encourages graceful and efficient movements.
5. Helps in managing emotions and improving mood.
6. Combines physical, mental, and emotional well-being.

Blueberry-Almond Overnight French Toast 🍞

Another sweet breakfast idea that aren't oats! For this healthy French toast recipe, use your favorite baking dish that looks good enough to serve at a table. The breakfast casserole is ready to eat right out of the oven. Accompany with unadulterated maple syrup.

Ingredients:

1 pound whole-grain bread, diced (1-inch pieces)
3 cups blueberries, fresh or frozen
8 large eggs
3 ½ cups reduced-fat milk
½ cup (1 stick) unsalted butter, melted
3 tablespoons packed light brown sugar
1 tablespoon ground ginger
2 teaspoons vanilla extract
¼ teaspoon salt
¾ cup sliced almonds

Directions:
Coat a 9-by-13-inch baking dish with cooking spray.

Toss bread and blueberries in the prepared pan. Whisk eggs in a large bowl. Add milk, butter, brown sugar, ginger, vanilla and salt; whisk to combine. Pour the custard over the bread mixture. Sprinkle with almonds. Coat a piece of foil with cooking spray and cover the pan, coated-side down. Place another 9-by-13-inch baking dish on top as a weight. Refrigerate for at least 8 hours or up to 1 day.

Preheat oven to 350 degrees F. Remove the top baking dish, leaving the foil in place. Let stand at room temperature while the oven preheats.

Bake the casserole, covered, for 45 minutes. Uncover and bake until golden, 20 to 25 minutes more. Let stand for 10 minutes before serving.

🔥 10th Anniversary 28 Day Challenge!
🏡Live in or near Shellharbour? This is for YOU!
I’m looking for local people who are looking to transform their bodies and lives in the next 28-Days.

▶️ https://beachsidept.acr.fit/28-day-challenge to register interest

You’ll get:
✅ Unlimited Group Training
✅ Small Group Personal Training
✅ Weekly Meal Plan
✅ Family Friendly Recipes
✅ Accountability Coaching
✅ Full Body Scan
✅ Results Tracking
✅ Goals and Planning E-Book
✅ A free shirt and your chance to win $1,000s in prizes!

“1 week in to training and I’m thanking myself that I took this step and joined the team. Everyone is very supportive the trainers take time to explain the right way to do exercises. I’m already feeling better about myself and looking forward to getting fitter and stronger.”
⭐⭐⭐⭐⭐ Recommended by: Angela P.

▶️ https://beachsidept.acr.fit/28-day-challenge to register interest

MINDFUL EATING 🥙

Mindful eating is important because it helps you develop a healthier relationship with food. By focusing on the experience of eating, you can better recognize your body's hunger and fullness signals, prevent overeating, and enjoy your meals more fully.

It can also reduce stress, improve digestion, and promote a balanced diet, contributing to overall well-being.

Strawberry Sheet-Pan Pancakes

Without requiring you to spend a lot of time standing over a hot skillet or griddle, sheet-pan pancakes feed a large audience. This simple pancake recipe asks you to sprinkle strawberries on top of the batter, but you may also customize guests' toppings with other fruits or nuts.

Ingredients:
1 ⅓ cups white whole-wheat flour
1 ⅓ cups all-purpose flour
2 ¼ teaspoons baking powder
1 ¼ teaspoons baking soda
1 teaspoon kosher salt
3 cups low-fat buttermilk
3 large eggs
½ teaspoon almond extract
1 tablespoon pure maple syrup, plus 1/2 cup for serving
⅓ cup unsalted butter, melted
1 ¼ cups thinly sliced fresh strawberries

Directions:

Preheat oven to 500 degrees F. Lightly coat an 18-by-13-inch rimmed baking sheet with cooking spray.

Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Whisk buttermilk, eggs, almond extract and 1 tablespoon maple syrup in a medium bowl. Whisk wet ingredients into dry ingredients. Gently whisk in melted butter. The batter will be lumpy. Let stand for 5 minutes.

Spread the batter in an even layer on the prepared baking sheet. Arrange strawberries on top.

Transfer to the oven and immediately reduce temperature to 425 degrees F. Bake the pancake until golden brown and a toothpick inserted in the center comes out clean, 14 to 16 minutes. Cut into 12 pieces and serve with remaining 1/2 cup maple syrup.

Mindful Breathing and Lifting Weights 🏋🏼‍♀️

Why mindful breathing helps to improve lifts:
1. Enhanced Focus: Mindful breathing helps you stay present, improving concentration and form during lifts.
2. Reduced Stress: It lowers stress levels, making your workout more enjoyable and effective.
3. Improved Performance: Better oxygen flow can enhance muscle performance and endurance.
4. Injury Prevention: Staying mindful reduces the risk of injuries by ensuring proper technique.
5. Mental Clarity: Combines physical exertion with mental relaxation, boosting overall well-being.

Need help with improving your weight training?
DM us to get started!

Chicken & Cucumber Lettuce Wraps with Peanut Sauce 🥜

These flavorful chicken lettuce wraps with sliced cucumbers, which adds a wonderful crunch good for the blood pressure! Serve with the basic peanut sauce for a quick and delicious supper that will please both adults and children.

Ingredients:
¼ cup creamy peanut butter
2 tablespoons low-sodium soy sauce
2 tablespoons honey
2 tablespoons water
2 teaspoons toasted sesame oil
2 teaspoons olive oil
3 scallions, sliced, white and green parts separated
1 serrano pepper, seeded and minced (2 tsp.)
1 tablespoon minced fresh ginger
2 teaspoons minced fresh garlic
1 pound ground chicken breast
16 Bibb lettuce leaves
1 cup cooked brown rice
1 cup halved and thinly sliced cucumber
½ cup fresh cilantro leaves
Lime wedges, for serving

Directions:
Whisk peanut butter, soy sauce, honey, water, and sesame oil in a small bowl.

Heat olive oil in a large nonstick skillet over medium heat. Add scallion whites, serrano, ginger, and garlic; cook until starting to soften, about 2 minutes. Add chicken; cook, breaking it up with a spoon or potato masher, until cooked through, 3 to 4 minutes.

Add the peanut sauce to the chicken mixture; cook until the sauce has thickened, about 3 minutes. Remove from heat. Stir in jicama and scallion greens.

To serve, make 8 stacks of 2 lettuce leaves each. Divide rice, the chicken mixture, cucumber, and cilantro among the lettuce cups. Serve with lime wedges.

EAT, SLEEP, TRAIN, AND REPEAT!

Nutrition
Eating right fuels your body for optimal performance. Focus on a balanced diet rich in fruits, veggies, lean proteins, and whole grains. Think of food as your energy source, keeping you strong and healthy!
Sleep
Quality sleep is essential for recovery and overall well-being. Aim for 7-9 hours a night to boost your mood, improve focus, and enhance physical performance. Sleep is your body's time to repair and rejuvenate.

Rest
Rest days are as important as workout days. Giving your muscles time to recover helps prevent injury and promotes growth. Listen to your body and incorporate relaxation and recovery into your routine.

Weight Management
Maintaining a healthy weight involves a balance of diet, exercise, and lifestyle choices. Focus on sustainable habits, like regular physical activity and mindful eating, to achieve and maintain your ideal weight.

Consistency is key!

HIGH-PROTEIN BANANA BREAD! 🍌🍞

Made in just one bowl, this protein-rich banana bread is fluffy and moist! This dish is dairy-free, eggless, and has more than 18 grams of protein per slice!

Makes 8 servings

Ingredients:
2 medium bananas mashed
1 cup milk I used unsweetened almond milk
1 tablespoon vinegar apple cider or white
1 teaspoon vanilla extract
2 cups self rising flour or whole wheat flour
1/4 cup protein powder
1/2 cup brown sugar substitute or any sweetener of choice

For toppings: 1/2 cup chocolate chips, walnuts or almonds (optional)

Directions:
Preheat the oven to 180C/350F. Line a loaf pan with parchment paper and set aside.
In a large mixing bowl, add your mashed bananas, milk, vinegar, and vanilla extract and mix until combined. Gently add the dry ingredients and mix until smooth. Fold through the choice of toppings.
Transfer the batter into the lined pan and bake for 45-50 minutes, or until a skewer comes out mostly clean from the center.
For air fryers, bake for 35 minutes at 185°C/365°F.
Remove the bread from the oven or air fryer and let it cool completely, before removing from the pan and slicing.

Massive congrats to all round legend today! 📣

Not only does Olly come into training with an awesome attitude and gives it his all, he is one of the nicest guys you’ll every meet.

And on top of that he has been training hard with us the last few weeks and has stripped 3.5kg body fat and added some extra muscle to his frame.

Congrats Olly! Keep working hard mate, we all love having you here! 🎉