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FIT Mama

Phone: +61 425 751 810

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25.01.2022 HAPPY FRIDAY! If you haven't already, follow us on Instagram. Let me know what you would like to see more on our socials (FB and IG). Fitness and nutrition tips, healthy recipes, short videos of workouts? Let me know and let's make it happen!

24.01.2022 Hi everyone, pls help promote FitMama by sharing this :) For those who know me, you know how passionate I am when it comes to self-care and positive mindset. Thank you in advance <3 #investinyourhealth #clydenorth #growthmindset https://youtu.be/EKmGrQDf6P0

24.01.2022 RECIPE OF THE WEEK WALNUT BUTTER CAKE You'll love this amazing walnut butter cake recipe. So delicious!... INGREDIENTS 4 oz. (110 g) all-purpose flour 1 teaspoon baking powder 4.5 oz. (125 g) salted butter, room temperature 1 teaspoon vanilla extract 3 oz. (80 g) fine sugar 2 large eggs 2 tablespoons milk 2 oz. (60 g) walnut, processed in a food processor until fine 1 oz. (30 g) whole walnut, for topping INSTRUCTIONS Preheat oven to 350F (180C). Grease two (2) mini loaf pans with butter. Sift the flour and baking powder, set aside. Cream butter, vanilla extract and sugar till fluffy and pale (take about 4 mins using electric hand mixer at speed 2). Add in the eggs one at a time, cream well until well combined before adding another one. Fold the flour, ground walnut and milk, and mix to combine well. Transfer the batter into the greased pan, shake gently to level off the batter. Sprinkle the whole walnuts on top. Bake for 30-35 mins or until a cake tester inserted into the walnut butter cake comes out clean. Remove from the oven, let cool on wire rack. Loosen the cake from the loaf pans and slice into pieces. https://rasamalaysia.com/walnut-butter-cake/

09.01.2022 Iron is a nutrient needed for many functions of the body, such as making haemoglobin in red blood cells, which transports oxygen from the lungs throughout the body. While it can store iron, your body can't make it. The only way to get iron is from food. Iron deficiency occurs when your iron levels are too low, which can lead to anaemia. Animal-based sources of iron... Top animal-based sources of iron include: - liver (chicken, lamb) - sardines - kangaroo - beef - lamb - egg (chicken) - duck - canned salmon Plant-based sources of iron Plant foods containing non-haem iron can still provide an adequate amount of iron for the body. Good sources include: - legumes (such as lentils, beans and chickpeas) - firm tofu - tempeh - pumpkin seeds (pepitas) and sunflower seeds - nuts, especially cashews and almonds - wholegrain cereals such as oats or muesli, wholemeal bread, brown rice, amaranth and quinoa - dried apricots - vegetables such as kale, broccoli, spinach and green peas #growthmindset #fitmamaau #mentaltoughness #resilience #greatnessiswithinyou #investinyourhealth #selfcare #gratitude #personaltraining #clyde #berwick

06.01.2022 Women over 40 have different nutritional needs than younger women, and what you eat is even more important as you enter your 40s. Women need protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. These foods have been linked to some disease prevention, such as osteoporosis, high blood pressure, heart disease, diabetes, and certain cancers. Nutrition... If you haven’t gotten serious about your nutrition by the time you are 40, it’s time to start. Choose a variety of vegetables, including dark green, red and orange, beans and peas, starchy and non-starchy. Eat a variety of fruits. nclude grains in your daily diet. Half of your grains should be whole grains. Stick to fat-free or low-fat dairy. This includes milk, yogurt, cheese, or fortified soy products. Have protein at every meal. Healthy protein includes lean meat (chicken), seafood, eggs, beans and peas, nuts, seeds, and soy products. Use healthy oils, such as olive oil. Downsize portions Everyone can use portion control help. Make use of them because keeping your portions in check is especially important for women over 40. As you get older, your metabolism starts to slow down. Your body uses fewer calories to go through daily activities. That means it is more important than ever to watch portions and avoid overeating. Make a point of eating slowly and stopping when you feel satisfied, rather than scarfing down a full plate of food before you can think about how full you are. No matter what your age, making mindful health decisions is important for your long term well-being. Many common diseases, including obesity, diabetes, and some forms of cancer, are directly related to our lifestyle decisions. Stay active and eat well. :) www.fitmama.com.au

05.01.2022 ** THE TRUTH ABOUT METAFIT ** People are sometimes hesitant to try Metafit because they’re afraid it’s... well, too intense for them. The truth is, you don’t have to be at a level of your coach. The point is to challenge your body, not to compete with someone that’s been fit throughout their life! If you think about it, Metafit and HIIT workouts come naturally to humans. That’s usually the way we used to hunt to survive: have a burst of energy that combines cardio and streng...th, then walk for a couple of miles to bring your prey home. Listen to your body and Metafit coach. We suggest that doing 1 to 2 really intense Metafit workouts per week and doing some strength workouts the rest of the week can improve your health immensely! All in all, Metafit is an ideal exercise for all: it’s short, adjustable, healthy for the body and mind and last, but not least it’s fun! Try it, we guarantee you won’t regret it! #truehiit #metafit #bodyweighttraining #growthmindset #fitmamaau #mentaltoughness #investinyourhealth #selfcare #gratitude #personaltraining