Amylee_pt

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Amylee_pt, Gym/Physical Fitness Center, 4/4 Ford Street, Moruya.

• Personal Trainer & Group Fitness Instructor at Strive Fitness Moruya
• Master Trainer through Australian Institute of Fitness
• Pre & Post Natal trainer
• Inspiration, motivation and health & wellbeing

08/11/2022

Warmer weather calls for cooler foods 😋

My 2 favourite lunches, a nice big salad or toast with toppings.

Here is some lunch inspiration for you 🌮

Salad:
- mixed leaves, grated beetroot, yellow tomatoes, mung bean sprouts, roasted pumpkin and sweet potato, avocado, cucumber with tempeh and hummus

Toast:
- sourdough toast with hummus, avocado, chicken, roast beetroot and alfalfa/quinoa sprouts

Mix things up when putting together meals. Think, what else can I add?

- vegetables?
- do I have any protein?
- how about some healthy fats like avocado or nuts/seeds
- variety! Add a variety of different foods, colours, and textures to keep it interesting and to ensure your getting a variety of micronutrients (vitamins and minerals)

Would love to hear your combinations! 👇

31/08/2022

• It's not about how much weight you can pull ~ It's about how you pull that weight •

I heard those words in a podcast this morning, and it was music to my ears!

When you are training, especially weights/resistance training, it's SO important to make sure you are performing the exercise correctly.

I coach my clients on this every day and here's why:
🏋‍♀️ if you are lifting too heavy, you won't be able to complete the full range of movement
💪 you won't be activating the intended muscle/s
🤕 instead, you leave yourself open to injury, train the wrong muscle groups and you won't build up the correct mind muscle connection.

It's much better to:
- lower the weight
- concentrate on the movement from start to finish
- think about what muscles are meant to be working (building up that mind muscle connection)
- slow the movement down, so you can feel what your body is doing.

Workout with purpose, correct form and slowly build up.
If you're unsure how to do a particular exercise, ask the PT at your gym or better yet, sign up to a PT program and learn about correct technique.

It will go along way in your training, and you will see and feel a big difference!

09/08/2022

🔥AUGUST OFFER🔥
Sign up to one of our PT program and your partner,friend or anyone special gets free class membership. Offer valid for all of August.

30/06/2022

• Food Variety •

When it comes to food choices; calories, marco and micro nutrients are all important factors to consider.

But have you ever stopped to think of the variety of foods you're consuming 🤔

Do you eat the same foods each day, or do you mix it up?

As an example, here is what I ate yesterday:
🍌 Breakfast - porridge with banana and coconut yoghurt, oat milk coffee
🍲 Lunch - veggie dahl and a bliss ball
🍔 Dinner - lentil burger

Here are all the wholefoods I ate:
- oats - LSA - banana
- red and brown lentils - corn
- tomato - beetroot - carrot
- baby spinach - cauliflower
- walnuts - sunflower seeds
- spices/herbs - avocado - eggs
- shallots - alfalfa sprouts

In conjunction with:
- wholemeal bun
- coconut yoghurt
- protein powder
- breadcrumbs
- collagen powder
- L glutamine powder
- oat milk coffee
- lemon and honey tea
- 2L water

Variety is key! All wholefoods have their own unique mix of nutrients and minerals so it's important to mix it up or add in extra/new ingredients to your favourite meal 😋

09/06/2022

Need some ideas on protein sources that don't involve meat?

Here are a few options for your next meal:
🥜 nuts and seeds (add to salads or have a small handful for a snack)
🌰 h**p seeds (add to salads or topping on pasta dishes or toast)
🧀 cottage cheese
🥜 legumes such as chickpeas, red kidney beans and lentils (add to salads, make some hummus or add to hot meals like spaghetti)
🥚eggs (breakie or hard-boiled for a snack)
🌰 tofu and tempeh
🍶 greek yoghurt
🍘 quinoa

One protein source I personally love is hummus!

Home-made hummus is so easy to make, and only requires a few ingredients!
- tin of chickpeas drained
- juice of a lemon
- 2x tbs of tahini
- tbs of extra virgin oil olive
- warm water until you reach a nice smooth consistency.
You can add a little garlic as well if you like it.

Think outside the box when it comes to protein. We all need it, everyday, to help and support various systems within the body.
Think about how you can boost your intake at every meal 😋

16/05/2022

My lunch today courtesy of and spelt sourdough from 👌

I made this veggie Dahl on the weekend and made double so I could freeze some to eat at a later date.

Coming into the cooler months it's definitely nice eating warming foods (our digestive system loves it too!).

With shorter days, it can be hard to get motivated to make dinner or lunch on the fly...so try making double of something - like curries and soups for example. You can freeze them easily and you always know you have a healthy, nourishing meal ready to heat up.

Plan ahead on your grocery shop, buy extra ingredients and spend a few hours one day cooking some extra meals...it's definitely worth it 😋

23/03/2022

Home-made muesli bars 🤤

I merged 2 recipes and created my own and you know what...they turned out delish!

Have you ever looked at the ingredients of store bought bars? When I worked in events, muesli bars were an easy on the go snack but I always made sure I bought the healthiest ones (which were also the most expensive!).

These little beauties were super easy to make with minimal ingredients. Makes 12 bars or 24 square slices.

DRY:
2C oats
1C almond meal
2Tbs linseed meal
1C dark choc chips
1/2C dried cranberries
1/4C peppitas
1/4C sunflower seeds

WET:
1/2C melted coconut oil
1/2C honey
1tsp vanilla extract

When your putting your mix into a lined tray, make sure you press down on the mix with the back of a spoon to compact everything. Bake for 20-25mins until golden.
Wait until it's completely cool before you remove from the tray and chop it up.

Inspiration:
- you can remove the choc chips and add in more dried fruit like dates or goji berries
- remove dried fruit and add in nuts such as walnuts
- use maple syrup or rice malt syrup instead of honey

Add these to your lunch box for a delicious wholesome snack 👌

22/03/2022

I have been so MIA this year and I'm sorry! Let's just say I had a lot on my mind and I was focused on other things 😉

I'm coming back down to Earth now, letting my body and mind relax and reset.

Im constantly thinking of new content to share with you all, so I will make a start on that!

I hope you're having a wonderful day, getting some fresh air and sunshine 🌞

21/02/2022

🌸 A gentle reminder for the week ahead 🌸

Make time for self care, self love and nourishment 🌻 🥰

01/02/2022

• New Studio •

As most of you are aware, I left my job at Bay ActivePT at the end of last year.

But you know the saying...as one door closes, another opens...

I'm now working at ! Head on over to their page to check out what we're all about. Please feel free to DM me or Strive if you're looking at doing to PT sessions.

The studio also has a variety of classes, catering to all fitness levels.

Hopefully I'll seeyou soon 👊

30/01/2022

Brilliant 👏

New habits take time, commitment and consistency.

Work on them everyday and they will become part of your daily routine.

Make time for the things that count, that make you feel good and that will help you become a better version of yourself 🧘‍♀️

Pic via

25/01/2022

• Breakfast •

I thought I would share my breakfast with you all, and give you some inspiration for your first meal of the day!

I LOVE breakfast! It's my favourite meal of the day. I generally have sweet over savoury.

Here is my breakfast - yoghurt and fruit. Sounds simple hey....If I was just eating that it would be a very light meal and probably wouldn't sustain me until lunch. So what else is in it 🤔

I prefer to use coconut yoghurt, so I have approx 2Tbs (heaped) of yoghurt and 2Tbs of coconut kefir - for their sweetness, texture and most importantly, their probiotics.

I mix 2Tbs in of what I call my breakie crumb; a high fibre mix of the following:
- linseed meal
- almond meal
- sesame seeds
- rice bran
- peppitas
- sunflower seeds

I also add in 1Tbs of vanilla protein powder, and a serve of L-glutamine powder - Mix it all together until well combined.

On top, I have stewed fruit...this mix has green apple, pear and red plum (hence the colour), plus some blueberries. These fruits are high in fibre and great for digestion.

This meal has a variety of vitamins, minerals, fibre, protein, fats and carbohydrates. It nourishes my body and fuels it until I'm ready to eat lunch.

What do you like to eat for breakfast? Are there any other little things you can add to boost the nutritional value of your meal?

Address

4/4 Ford Street
Moruya, NSW
2537

Website

http://www.strivefitnessmoruya.com/

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