BFT South Melbourne

Want to know what makes Ellen happier than seeing Nick's face (we know he makes a lot of you smile). Seeing YOU progress and give 100% each session. 😉💙

Winter is FINISHED and Melbourne has been teasing us with some glimpses of sunshine. 😍 Which means, Summer is coming so we thought we would tempt you with a fresh breakfast option.

Introducing, our... Kiwi Chia Pudding Parfait. 🥝🥝

Serves: 2
INGREDIENTS
🔹 50g of chia seeds
🔹 30g of whey protein powder
🔹 300ml of reduced-fat milk
🔹 5ml of maple syrup
🔹 10ml of vanilla extract
🔹 4 kiwi fruits, peeled and sliced
🔹 60g of blueberries
🔹 20g of shredded coconut, toasted

Method
1. Combine chia seeds, protein powder, milk, maple syrup and vanilla in a glass container or mason jar and let set for at least one hour or overnight in the fridge.
2. Remove chia pudding from the fridge and give the mixture a good stir, making sure the chia seeds have absorbed most of the liquid and created a thick gel-like consistency.
3. Place three kiwi in a blender and process until pureed. If puree seems too watery or thin, you can strain it through a fine mesh strainer. Save the remaining sliced kiwi for topping your parfaits.
4. Grab two glass containers and create the parfaits by adding a layer of chia pudding, a layer of kiwi puree and another layer of chia pudding. Top each parfait with fresh berries, sliced kiwi and toasted coconut.

ENJOY😍

We are THIS excited to see your faces EVERY DAY team. 😍 The love we have for this community is like no other. 💙 Blessed with the best!

⭐ ⭐ ⭐ ⭐ ⭐

Our doors are always open (well between sessions... 😜)

Come inside, get your session done and reap the benefits! 👊💙

That look you give when you see you've hit the targets and taken out that 🥇🏅

You can ALWAYS count on the dream duo to provide endless laughs during the session - whilst making sure you are challenging yourselves through the entire class! 👊💙

The building you should be entering every Monday to kick off your week. 😉

Let's set ourselves up this week team. Pre-book your sessions, commit to showing up and get it done! 👊💙

Summer is just around the corner (well in other States...)

That face we give you when you tell us you haven't booked into tomorrow's session... 😥

Don't break our hearts... get your phones out, start the weekend off the right way and commit. You won't regret it. 😉👊

RECIPE O'CLOCK 🕐

You know the drill. Save, Share, Tag so we can see your creations!

Paprika Salmon
Serves: 2

INGREDIENTS
🔹 2 × 150g salmon fillets
🔹 15ml of extra virgin olive oil
🔹 2 tsp of paprika
🔹 1 tsp of dried oregano
🔹 30g of baby spinach
🔹 1 tomato, diced
🔹 1 Lebanese cucumber, diced
🔹 1 green capsicum, diced
🔹 5ml of lemon juice
🔹 1 sprinkle of salt
🔹 1 sprinkle of pepper

METHOD
1. Combine the salmon with 5ml of oil, paprika and oregano. Heat a frypan over medium-high heat and add salmon, cooking for 2-3 minutes each side or until cooked to your liking. 2. Set aside, cover with foil and rest for 5 minutes.
3. Prepare the salad by combining spinach, tomato, cucumber and capsicum. Drizzle with olive oil, lemon juice, salt and pepper.
4. Divide into two servings and keep leftovers in the fridge. Serve salmon alongside salad.
ENJOY 😍

Well hey good looking. 😍

Yeah, we're talking to you, Nick. 😉

Hanging out for the weekend? Don't pretend you did not laugh... 😅

Well good news, you have one more day and one more session to finish off the week! Make sure you are booked in for tomorrow and we will see you then. 💙👊

A huge congratulations to our MOM ! 😍🏆

We could think of no one more deserving. In recent months, Ricci runs to and from the gym every day, is always early to get in some extra Hyrox training and, as a result, qualified for Hyrox Worlds! (shout out to Kat for stepping in at the final hour, as her original doubles partner was sick on the day!) The girls managed to take out the top spot on the day.

Ricci, being far too humble, credited Kat with her success alone. But then, a few short weeks later, she qualified for Hyrox World AGAIN, coming first in her age group for women’s solo!

Ricci, you’re an inspiration! And you need a license for those guns. 💪🏼

CONGRATULATIONS TO CHRISTELLE! 🎉🙌

Our 8WC Muscel Gain WINNER! Check out that before and after photo. 😮‍💨😍🙌

We are so proud of your achievements and cannot wait to continue to build. 🚀👊

CONGRATULATIONS TO MATT! 🎉🙌

Our 8WC Body Composition WINNER!

Keep up your dedication and hard work; we look forward to watching you progress! 🚀👊

STRETCH and MOBILITY! Two important components for recovery and increased performance. If we're not taking the correct steps by looking after our bodies and providing enough time to rest and repair, injuries will occur.

Listen to your bodies, do the right stretches (warm up and cool down) and listen to your coaches! 💙👊

If you sleep in or late cancel, be prepared team, Ellen will come find you. 🔫😉👀

See, we keep our word - raising the bar daily at South Melbourne. 😆😜

We're raising the bar during this strength block. 👊🚀

Core lifts, building strength and making progress. Getting stronger, block by block. As long as we're consistent. 😉

Always a party here in South Melbourne 😍🪩

Good vibes, great beats and progressive programs- what more could one want? 😉👊

Gains are made here in South Melbourne. 💪

Starting this new block and building on our strength to see where we end up in our final progressions! 👊💙

Needing that sweet fix after dinner? We've got you covered whilst making sure we hit our protein goals. 😉

Berry Protein Mousse 🍓
Serves: 4

INGREDIENTS
🔹 700g of high-protein natural yoghurt
🔹 125ml of hot water
🔹 125ml of cold water
🔹 2 x 9g raspberry diet jelly sachets

METHOD
1. Keeping it simple here, combine all ingredients in a bowl and set in the fridge for approximately 4 hours.
2. ENJOY!

COMPLETE ✔️👊

Congratulations team! Not only did you conquer our 8 week challenge but you got through the cold winter mornings and sweated it up in house. 😉

Good news, winter is nearly behind us. Bad news, Melbourne can be a tad unpredictable with the weather and usually likes to keep it around for a tad longer... 😅 at least you know it will always be warm in here! 🙌💙

Feels after Summit today. 😆

It was a 🔥🌶️ team - don't worry, we know you loved challenging yourselves. 👊😉

When you smile, we smile team. 😍 We have an infectious atmosphere here at South Melbourne. Vibes are high and support is strong. 👊

FINAL WEEK! ONE WEEK TO GO TEAM! 👊

Let's finish off this challenge stronger than when we started. 🚀

✔️ Prep your plans
✔️ Book in your sessions
✔️ Commit
✔️ Show up
✔️ Do the work!

We have final progressions coming, it's about to get spicey in here. 🌶️

The passion that Ellen constantly shows 😍

This translates into your progress team! We love seeing your results and it fuels us to keep sharing! 🚀

Let's take a moment to appreciate this handsome face. 😍💙