move_newcastle

23/06/2022

For early weeks postpartum ❤️

Start slow.
1. Walking, that’s right just walk! Try 20 minutes a day.
2. Deep breathing, tighten your core for just a few breathes at a time.
3. Lateral elbow to knee raise, be careful with your balance.
4. Seated squats, reset each squat, sit and squeeze your core.
5. Standing toe taps, reach only as far as you can, no need to touch your toes if it’s too much.
6. Head lifts, lift to where you are comfortable.
7. Single leg raise, you can do this mumma!

*always get clearance from your obstetrician/GP before commencing workouts.

07/06/2022

EASY CHOC PROTEIN BALLS 🥥

1 cup raw cashews
200grams dates
2 tablespoons chia seeds
2 tablespoons cocoa powder
2 tablespoons choc protein powder (I use Nutra Organics Cocoa Choc Thriving Protein)
2 teaspoons coconut oil
Coconut - enough to coat the balls

Disclaimer- I don’t own a food processor. Let’s just say it’s heaps easier if you do 😂

1. soak the cashews and dates in hot water for 10 mins
2. Place all the remaining DRY ingredients into a mixing bowl
3. Place half the soaked cashews and dates into a NutriBullet. When blended put them into the mixing bowl with the dry ingredients.Repeat this step with the 2nd half of the cashews and dates. (You’ll have to get a spoon to get the mixture out as it can clump together)
4. Now you’ll have your mixing bowl with the dry ingredients, dates and cashews. Pour in your melted coconut oil and mix all ingredients together with a wooden spoon.
5. Roll the dough into small balls and roll them in coconut to coat. Place them on a baking tray and refrigerate for 30 mins.
*if you have a food processor just put all the ingredients together at once. Except the coconut oil. Process all the ingredients and pour coconut oil into the mixture as it’s going.

Vegan ✔️
Gluten free ✔️
Dairy free ✔️

Makes approx 23 balls

25/05/2022

• POST PARTUM •

Something that is new for me also.
Be kind to yourself.

Send this to a mumma that needs to remember she’s beautiful just the way she is.

25/05/2022

Banana & Walnut Bread (Dairy Free)

1 1/4 cups organic plain flour
1 teaspoon baking soda
1/2 teaspoon salt
2 large eggs
1/2 teaspoon vanilla extract
1/2 cup nutelex, at room temperature
1 cup coconut sugar
3 large bananas, peeled, and mashed with a fork
1/2 cup toasted walnut pieces
1 tablespoon maple syrup

1)Pre heat oven 180 degrees.
Line loaf tin and a small baking tray.

2)Lay out the walnut pieces and drizzle with maple syrup. Place in the oven for 5- 8 mins or until lightly roasted.
Set aside to cool completely.

3)sift flour, baking soda and salt into a bowl.
In a seperate jug whisk eggs and vanilla together.

4)Use an electric mixer to cream butter and sugar together. Gradually start to pour in prepared egg and vanilla mix whilst still on a low speed.
Once combine add the prepared mashed bananas. Mix on slow for 1 min.

5)Take bowl off the mixer and fold in prepared flour mixture. Slowly stir in walnut pieces.

6)Pour mixture into the loaf tin and cook for 60 mins. Check at 50 mins

20/05/2022

ITS BEEN A HOT MINUTE ! But MOVE is back. And with a helper. We’ve been away creating this little gem! We are coming back with some great new ideas 💡 Who would like to see some classes up and running ?

06/04/2021

Who’s ready ?! 💪🏽👏🏽

26/02/2021

With regret I have to announce there will be NO bootcamp tomorrow.
Unfortunately I’ve had to take some time to rest after a recent procedure.

As hard as it is for me to take some time away, the biggest thing I advocate for is taking care of your body.
Once it under goes stress or trauma you need to recover fully before you can come back stronger. 💪🏽

New boot camp time coming out soon !!
I’m still on deck for all client enquires.

If there is anything the last 12 months has taught us is that there is always a way.

🚨STILL INTERESTED IN WORKING OUT??🚨
Reach out today to find out how

0422 093 233

19/02/2021

FRIDAY’S QUESTION 🤔

Training... Morning or afternoon❔❓❔❓

Studies have shown that a morning workout can be very beneficial for lots of different reasons.

One of these being your quality of sleep.
Your sleep can improve because once you wake and are moving and especially if your are out doors for a workout it is known to stimulate an early melatonin release which can shift your circadian rhythm. (Which is your body’s natural clock-our body’s don’t know how to read the time 😜)
With a healthy circadian rhythm your body will rest and fall asleep much easier at night.

You may also find that you are much more alert throughout the day. This is because you have had an increase in your heart rate and blood flow.❤️
You blood and heart help transport oxygen and nutrients around the body, the more they get around your body the more energy you will have.
This boost of energy will help you stay focused and much more aware or your surroundings.

And on top of all of that; once a work out is done in the morning you have the whole rest of the day to get done what ever it is you need to get done for the day. Also! No need to feel one ounce of guilt should you run out of time to take that short time out for you for a work out.
We are all so time poor so work smarter not harder !

Thanks for reading 🤍

15/02/2021

Check this out NEWCASTLE! 🚨

Small group training sessions available now!

🗓 Every
Thursday at 6pm
&
Saturday at 7am

A place for you to come and feel supported to MOVE!
We will work through a range of body weight/HIIT/cardio workouts that can be designed to help improve your fitness and overall well-being.

Don’t miss out on these amazing sessions!

📲 Call/message to book your session now

12/02/2021

So many people asked me how I made this when it was on my story through the week! (Now, I am no chef so if you have any helpful tips please share them with me in the comments🤍)

Check the recipe below 🥗

Ingredients:
3 Cups Lettuce
1 Cucumber
7 Roma tomato’s
1 Green capsicum
1/2 Red onion
100 g Kalamata Olives
5 cloves of garlic crushed
3 cups of Cauliflower florets
1 tsp Chili flakes
Salt to taste
Pepper to taste
1 tsp Smoked paprika
Organic extra virgin olive oil

👌🏽👌🏽👌🏽

Method :
1. Heat a skillet to medium with 2 table spoons of oil.
2. In a mixing bowl combine cauliflower florets, paprika, salt, pepper and large drizzle of olive oil. Toss together until all florets are covered. Place into the skillet and let brown for 20-30mins. (I find that it will spit a lot due to the oil, it’s okay to put a lid on it) For the last 30 seconds of cooking toss in 3 cloves of the crushed garlic and stir.
3. In another small saucepan heat 1 tablespoon of oil(low to medium heat), toss in 2 cloves of crushed garlic, chilli flakes and olives. Stir until all olives are coated. Leave for 1 minute and then remove and put in a bowl to the side.
4. Whilst Cauliflower is still cooking, chop the lettuce, cucumber, capsicum and onion. Half the cherry tomatoes and place in a large salad bowl.
5. Once cauliflower is cooked, remove from skillet place on paper towel to soak up excess oil.
6. Place the cauliflower and olives and top to serve

There you have it, a super nutritious meal that you can have for lunch or dinner 👌🏽

🌱 Always remember to wash your veggies before eating them
🌱 if you would like to save time you can buy already marinated olives (where possible buy organic)

10/02/2021

Don’t forget!✅
We have a mid week boot camp session this afternoon. 🤸🏽🏃🏽‍♀️🧍🏽

Who’s coming along ❔❔

That’s right! ✅
There are two sessions available this week for you to come along to!

Same place, more time 👏🏽

💰 $20
🗓11th & 13th February
⌚️6pm & 7am
📍The Foreshore Park (next to the tram sheds)

Let’s continue your amazing work so far this year!
Don’t miss out!

07/02/2021

That’s right! ✅
There are two sessions available this week for you to come along to!

Same place, more time 👏🏽

💰 $20
🗓11th & 13th February
⌚️6pm & 7am
📍The Foreshore Park (next to the tram sheds)

Let’s continue your amazing work so far this year!
Don’t miss out!