Challenge 28 Kevin

Kev b4 front oct2015 Kev af front oct2015

Kev b4 back oct2015 Kev af back oct2015

Before After
WEIGHT 84.3kg 75kg
BICEPS right 32.1 32
BICEPS left 33 32
CHEST 103.2 100
WAIST 97.2 88
HIPS 99.2 94.5
THIGHS right 51.3 50.6
THIGHS left 52.4 52.7
CALVES right 37.2 38
CALVES left 37.1 37.2
BODY FAT 24.2% 18.9%

 

Challenge 27 Rachael

RR b4 front july15 RR after front sept15

 

RR b4 back july15 RR after back sept15

 

Before After
WEIGHT 78.2kg 68.9kg
BICEPS right 32.1 29.6
BICEPS left 33.1 30.3
CHEST 101.7 96.4
WAIST 97.8 79.3
HIPS 105.7 97.6
THIGHS right 55.4 51.5
THIGHS left 56.1 52.1
CALVES right 37.8 35.6
CALVES left 38.2 35.9
BODY FAT 38.4% 31.2%

 

Fat Bomb Chia Smoothie

Ingredients

1 ripe banana or 1 cup frozen berries. 

¼ cup coconut milk almond milk

½ cup coconut water or water

2 tablespoons chia seeds

Juice and zest from 1 orange

1 date

1 teaspoon nut butter

1 teaspoon vanilla

2 ice cubes

Method

 Blend all the ingredients in a blender until smooth.

  1. Serve with extra ice cubes

 This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take 10 minutes to prepare. Give it a go.

Green Smoothie

Ingredients

1 Small Green Granny apple or small green pear, Cut into smaller pieces.

½ Celery stalk or small Lebanese cucumber

Large handful Baby Spinach

3-4 stems of Kale.
Mint leaves, small amount.

1/2 lemon small size, skin off or on.

1-2 teaspoons chia seeds (optional)

1 teaspoon Organic Coconut butter or Shredded Coconut

1-2 scoop protein powder vanilla (optional)

Large class ice cold water and crushed ice

NOTE: Instead of Greens veggies, you can substitute with 2 teaspoons of Vital Greens.

Method

  1. Cut apple/pear, celery cucumber into small pieces.
  2. Add all greens and lemon in the blender or Nutri bullet add 300ml water. Blend until mixture becomes fine texture. 1-2 minutes.
  3. Take off blender, add chia seeds and coconut butter and protein powder.
  4. Place back on blender and blend for a further 2 minutes or until mixture is a fine texture.
  5. Enjoy this smoothie, it can be used as first thing in the morning, pre and post workout.

This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take 10 minutes to prepare. Give it a go. Great pre workout or post workout. Enjoy

Challenge 26 Grant

Before After
WEIGHT 97.2kg 82.8kg
BICEPS right 34.9 32.5
BICEPS left 34.9 32.6
CHEST 108.7 99.9
WAIST 101.8 91.6
HIPS 110.3 100.5
THIGHS right 63.1 57
THIGHS left 62.8 57.5
CALVES right 37.5 36.5
CALVES left 37.7 36.5
BODY FAT 20.7% 18.8%

Healthy Muffins

Recipe of the month:

Healthy muffins:

Ingredients (12 muffins)

  • 1/4 cup coconut oil or paste, softened
  • 2 cups almond flour
  • 1/4 cup honey
  • 1/2 teaspoon baking powder
  • 1 Teaspoon apple cider vinegar
  • 1 tablespoon vanilla essence
  • 2 whole eggs
  • 1/4 teaspoon sea salt.
  • 1 cup fresh raspberries( or thawn from frozen. Or 1 over ripe banana.
  • 12 muffin liners.

 

 Instructions

Preheat oven to 200°C and baking time is 20 minutes approximately.

Combine all ingredients- except for the raspberries or banana. Mix well, until the batter is a uniform consistency.

Gently fold in the raspberries or banana, until they are spread throughout the batter.

Bake for 20 minutes – allow to cool on wire rack.

Makes 12 muffins.  Enjoy – no guilt.

 

 

 

Challenge 25 Ciara

CI b4 front jan15 CI af front april15

CI b4 back jan15 CI af back april2015

 

Before After
WEIGHT 87.1 78.4
BICEPS right 32.9 32.5
BICEPS left 33.2 32
CHEST 103.3 96.8
WAIST 99 82.1
HIPS 103.3 98.7
THIGHS right 57.5 56.5
THIGHS left 56.8 54.5
CALVES right 40.6 38.6
CALVES left 40 37.7
BODY FAT 13.8% 8.6%

 

Challenge 23 Emily

Emily G B4 front may 14 EG AF front july14

Emily G B4 back may14 EG AF back july14

 

Before After
WEIGHT 87.1 78.4
BICEPS right 32.9 32.5
BICEPS left 33.2 32
CHEST 103.3 96.8
WAIST 99 82.1
HIPS 103.3 98.7
THIGHS right 57.5 56.5
THIGHS left 56.8 54.5
CALVES right 40.6 38.6
CALVES left 40 37.7
BODY FAT 13.8% 8.6%

 

 

No Bake Coconut Balls

Everyone these days is going nuts over coconut, if you’re looking for a great snack or feeling the urge for a sugar hit, then this is for you. Filled with natural healthy ingredients, this is an easy recipe with only 4 ingredients, and won’t take long either. Enjoy! ☺

Ingredients:

1/3 cup coconut oil

2-3 tablespoons peanut butter

2 1/2 cups rolled oats

1/3 cup shredded or desiccated coconut

 

Directions:

  • Add coconut oil, peanut butter and rolled oats to a food processor and mix well combined.
  • Scoop out bite sized pieces with a spoon and roll into little balls.
  • Toss each ball gently in the finely shredded coconut until well coated.
  • Place on a flat tray lined with baking paper, refrigerate for 30 minutes and serve.

 

Spicy Meatballs with Thai Sauce

Meatballs are easy to make, loaded with protein, and one of the most satisfying comfort foods around. Aside from using quality ingredients, the real key to making meatballs that rock is proper preparation. Meatballs should be juicy and flavourful, but most guys overwork the mixture and end up with chunks that are dry, dense, and generally unappealing. Combine the ingredients well, but gently—and don’t over-mix. This principle also applies when making hamburger patties

INGREDIENTS FOR THE MEAT:                           FOR THE SAUCE:

1 tablespoon garlic, minced.                                                1/2 cup light soy sauce

1 tablespoon chives, minced.                                              1/4 cup basil leaves

1 teaspoon parsley                                                                1/4 cup mint leaves

1 tablespoon hot spicy sauce.                                             1 tablespoon garlic

2 egg whites whipped.                                                         juice of 1 lemon

1/2 cup panko breadcrumbs.                                             1/4 cup white balsamic sauce

1 kilo Turkey or lean mince

Directions:

  1. Mix together all meatball ingredients except ground meat and breadcrumbs.
  2. Add turkey and breadcrumbs to the mixture and combine gently with a spoon. Do not over-mix. Let rest in the refrigerator for 20–30 minutes.
  3. Shape mixture into balls. Tip: Don’t make them much bigger than golf balls or the centres will be cold and dry.
  4. Prepare your sauce. Place ingredients into blender and pulse to combine.
  5. Place 2 tbsp vegetable oil in a sauté pan and bring to a high temperature— you don’t want the oil to burn or smoke, but you want it hot enough to brown your meatballs.
  6. Add meatballs and allow them to brown on one side, then reduce heat and repeat process on all sides. Remove meatballs from sauté pan, place in baking dish or ovenproof pan, and finish in preheated 350 degrees in oven for 8-10 minutes
  7. Once meatballs have finished baking, remove them from the oven and toss them in a bowl with half of your sauce. Serve immediately and enjoy