In Shape With Claudia in Gold Coast, Queensland | Medical service

In Shape With Claudia

Locality: Gold Coast, Queensland

Phone: +61 466 200 742

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25.01.2022 Beginning my week centered, grounded and balanced with mindfullness Happy week everyone!

25.01.2022 An explosion of flavors Quick lunch today: wild rocket, sliced pear, walnuts and gorgonzola salad, dressed with extra virgin olive oil and a drizzle of raspberry vinegar. A balanced, nutritious and delicious lunch option #nutritionist

24.01.2022 Glute bridge is an excellent exercise to strengthen and tone your glutes and hamstrings. It also works your core as you engage core muscles to maintain stability during the exercise. Performed correctly, it does not put any pressure on your lower back. Glute bridges are specially beneficial for people with sedentary jobs who often have weak glute muscles. You can start by doing a few sets every other day or even every day if you're up to it You can start with the basic glut...e bridges as per this video and progress to other variations as you get stronger and able to maintain hip stability (without rocking side to side or losing balance) and keep your glutes engaged. Check out my Instagram post to view glute bridge progressions. Happy Friday https://www.instagram.com/p/CEI5o-fHyGs/

24.01.2022 How about starting your day with a mobility morning flow? It will help you start your day relaxed, move better and it can even help boost your energy Give it a try and don't forget to take deep breaths

23.01.2022 Starting my first week of the year with this delicious brunch after a wonderful workout savoury scrambled eggs with veggies. A great idea for incorporating veggies to your first meal of the day (or second or third ). To make this brunch for two people I used: 5 free range eggs... 1 cup chopped mushrooms 1 small grated carrot 1 small grated onion cup chopped spring onion and coriander 1/2 cup red capsicum 1-2 tbsp of tamari soy sauce Just heat a little butter or good quality oil on a fry pan and add the grated onion and carrot and stir until almost fully cooked. Then add the mushrooms, spring onion, coriander, red capsicum and tamari soy sauce. Add the eggs and scramble with veggies until cooked through You can eat on its own or with a slice of toast. I like to have mine with rye sourdough. Enjoy! #nutritionist #nutrition

22.01.2022 Did you know you can exercise your entire upper body using just a resistance band? Check out my entire workout on my Instagram post https://www.instagram.com/p/CGT69Gdn84Q/

22.01.2022 Roll ups are an excellent exercise to strengthen the core, increase flexibility of the spine and to help correct anterior pelvic tilt, which affects so many people with sedentary lives and a weak core. This is not a begginer exercise, so PM if you are insterested in a modified version. Check out the rest of this pilates inspired swiss ball workout series on my Instagram page https://www.instagram.com/p/CCIWA5Vnblc/

21.01.2022 Check out my latest Instagram post for an awesome HIIT Tabata workout you can try this weekend :)

20.01.2022 Need a delicious, nutritious and easy to prepare meal idea for dinner tonight? How about trying my sweet potato meatloaf? This recipe is a family favourite and we love serving it with a bit of chilli mayo and a side of steamed or roasted veggies or a salad. Ingredients:... 500g of grass fed beef mince or lamb mince 3 medium size sweet potatoes 1 large finely chopped or grated red onion 4 large free range eggs 3 tbsp of ground flaxseeds 1 tbsp of garam masala spice 1/2 tsp salt and ground black pepper to taste Directions: 1. Pre-cook the sweet potatoes (ideally steamed) and mash them 2. Pre-heat oven at 175oC 3. Mix all ingredients in a large bowl together forming an uniform mixture 4. Place mixture into a loaf baking dish 5. Bake for about 45min or until golden at the top and cooked through 6. Enjoy!

19.01.2022 Body awareness. It is so important to be in touch with our bodies and to be conscious of how our body moves Are your muscles moving in harmony? Are you engaging the correct muscles during exercise and daily activities? Following serious injury, I had to re-educate some of my muscles that had 'switched off' and correct imbalances that resulted. Pilates played a big part in my recovery and full body awareness was one of the main benefits I got from it. Because Pilates ...is a mind-body discipline, it helps you to become more body-aware as it teaches exercises as movements for full body integration. In other words, your whole body is engaged in one form or another during the exercises. Pilates can help you be better coordinated, perform daily activities better and correct or prevent imbalances that can lead to injury. Not to mention all other benefits such as better posture, improved strength and muscle tone to name a few. Pay attention to how you move, do you notice one side stronger than the other? Do you have trouble balancing? Is your back stiff? Connect with your body, pay attention. The busyness of daily life can often lead us to neglect what our body tries to tell us. If you haven’t yet tried it and would like to experience all the benefits Pilates can bring, join a class. Once you try it you might end up a Pilates lover like me #pilates #pilatesinstructor #pilateslovers #matpilates #pilatesgoldcoast #pilatesaustralia

19.01.2022 Hello spring Have a great day everyone!

19.01.2022 Who doesn't love quinoa? It is a highly nutritious, versatile and gluten free seed with a slightly nutty flavour that can be added to salads, soups, stews, porridge and as a replacement for rice. You can also find quinoa pasta, quinoa flour, quinoa flakes. It is a good source of antioxidants and several minerals, including manganese, copper, folate, iron, magnesium, and zinc. It is high in fibre and a plant based source of complete protein containing all essential amino acids... For this salad, I cooked 1 cup of quinoa in 2 cups of vegetable stock and a pinch of salt. Once cooled, I added leftover free range chicken (from dinner the night before), wild rocket, cherry tomatoes, sliced avocado and roasted sunflower and pumpkin seeds. For dressing I used cold pressed avocado oil infused with lemon. Such an easy, highly nutritious and balanced meal . #nutrition #nutritionist #easymeals #nutritiontips #glutenfree #glutenfreefood #nutritionmatters #holisticnutrition #foodasmedicine #foodismedicine #balanceddiet #nourishyourbody #nourishingfood #healthygut #healthymeals #nutritionaltherapy

19.01.2022 If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young. -- Joseph Pilates Why is spine flexibility important? Having a flexible spine helps your joints to have a greater range of motion, minimising pressure on nerves and discs. Improving your spinal mobility means you can move better without putting unnecessary strain on your back. Spinal mobility also promotes better posture, improved breathing, reduced muscle tension, and b...alance within the body. It can even promote a clearer mind as it improves circulation and relaxation. All of these benefits can help you feel healthier, happier and more energised. Both Pilates and yoga are fantastic to help you improve the flexibility of your spine. But just remember to be patient and kind with your body. With regular practice, you will notice a massive difference overtime in how you move and how you feel

18.01.2022 Let's work on those buns Check out my latest butt workout series to help tone and lift your glutes on my Instagram page https://www.instagram.com/p/CIPXXKwgUYp/

17.01.2022 Upper Back suspension trainer workout These exercises strengthen your upper/mid back muscles as well as your rotator cuff muscles. These muscles can often be neglected due to a sedentary lifestyle that may lead to round shoulders, so this workout is wonderful to improve posture. And to me improved posture = better confidence . You also need good core control to maintain proper form during the exercises. Check out my post on my Instagram page for the complete workout: https://www.instagram.com/p/CDQUcfxnhls/

17.01.2022 Delicious crustless quiche, perfect for breakfast, brunch, lunch or dinner This is a perfect option for a healthy vegetarian meal and great for low carb days if you follow carb cycling. You can always vary what veggies and cheese you use:... Ingredients: 8 free range eggs 1 cup of milk 1 cup of cheese (I used a mix of feta and mozzarella) Salt, pepper and herbs to taste 2 cups of mixed veggies of choice Method: Preheat oven to 150 Whisk eggs, milk, cheese and spices together Stir in veggies Pour mixture into a baking dish and bake for about 40 minutes or until set Enjoy!

14.01.2022 The Hundred - a classic mat Pilates exercise that helps to focus your mind, and get the breathing and circulation going in preparation for the other exercises. It develops core strength, stamina and coordination. It is called the hundred because the goal is to pump your arms 100 times. You should do it for a count of 10 complete breaths, pump 5 times inhale, 5 times exhale. For all progressions, keep a neutral pelvis and your core engaged. Check out my complete progressions series (from beginner to advanced) on my Instagram Post https://www.instagram.com/p/CHHZfWuAik4/

14.01.2022 The swimmer is an excellent Mat Pilates exercise to strengthen and stretch the back muscles, glutes and legs. When exercising the core, people often neglect back extension exercises that strengthen these posterior chain muscles (which also includes the core). To truly get a strong and stable core, you need to include back extension exercises such as the Swimmer in your workouts. This can be a challenging exercise to perform as it requires absolute spine stability and great coordination, but once you master it you will quickly notice the benefits

13.01.2022 Upper back or thoracic spine mobility is so important to achieve and maintain good posture, prevent injury and needed for many exercises and sports performance, not to mention healthier shoulders and spine. Check out my favourite upper back mobility exercises on my Instagram post https://www.instagram.com/p/CEit0exnhxz/

11.01.2022 Quick lunch today - leftover free range chicken from last night's dinner, avocado, fried egg, sliced tomato, fresh coriander and olive pesto on rye sourdough bread. Delicious it only took 5 minutes to prepare. I've been really busy these last couple of weeks, so having quick, easy to prepare but still highly nutritious meals has been my go to. Plus, who doesn't love a delicious sandwich? What's one of your favourite quick healthy meals?

11.01.2022 A quick HIIT cardio session followed by a swim. Just amazing! You do not need to have long cardio sessions to stay fit and improve your cardiovascular health. Quick workouts such as running up stairs and walking down 10 times is an efficient and practical way to fit cardio into your life. Another example would be to run up a hill and walk down. Make sure to rest in between runs if you need to while you improve your fitness level.... What seems impossible or incredibly hard today will only become easier tomorrow if you give it a go

10.01.2022 Bring back summer If you are like me, you are counting the days for summer to return . But while it is very common for most of us to get a bit lazier over winter, let's not forget the importance of daily movement and exercise. I know that it takes more motivation to get moving when it's cold, but just think of how exercise will keep healthy circulation throughout the body which in turn will keep you warmer. Not to mention how daily movement and exercise throughout winter will make it easier for you to maintain, work towards or get back to that hot summer body, regardless of how fit you are. So let's keep warm and get moving daily and don't forget to have fun while you're exercising

10.01.2022 Reach for the stars and remain grounded. Set goals and stay focused

09.01.2022 So called 'imperfect produce' contains the same nutrients as other more perfect looking ones, so what can be imperfect about it? Like with everything else in nature, produce comes in all shapes and sizes and expecting otherwise is a little nonsensical. We can be so conditioned to follow supermarket standards that we can forget to take into consideration that what should really matter is the nutrient content and how the produce was grown in the first place. Would you ra...ther eat a perfectly glossy bright apple which has likely been laden with pesticides, or a less 'pretty' apple grown organically or spray-free? I think the answer is an easy one. Supermarket aesthetic standards can be so absurdly strict that tons of perfectly edible produce get discarded all the time. It really makes no sense. So what can you do? Support your small local farmers, shop at farmers market, choose organic or spray-free as much as possible, or even grow some of your own fruits and veggies. We grew these beautiful and cool looking carrots ourselves and harvesting the different shapes and sizes was pretty incredible and gratifying. Embrace and enjoy the humble perfectly perfect 'imperfect' produce

08.01.2022 Tonight's dinner Spinach and ricotta cappellaccio, with sauteed garlic in extra virgin olive oil, extra cooked spinach and parmesan cheese. Finger licking good I often do carb cycling, so I opt to have higher carb meals like this delicious pasta dish on my high carb days, followed by higher physical activity.

08.01.2022 Tone up your sexy legs with inner and outer thigh exercises Check out my Instagram post for the series. Side leg raises Claim shells Adductor raises... Adductor forward kicks https://www.instagram.com/p/CE0kZMMHtZY/

08.01.2022 No better place to get creative while getting my daily dose of Vitamin D If you are able to get outside, spend 10-20 mins daily, or as often as possible, with as much skin exposed as you can. This can help ensure you will maintain ideal vitamin D levels which will boost immunity and fight inflammation - soooooo important right now strengthens bones and muscles, and help to regulate your mood and prevent depression. If you are unable to get outside often enough, supplement...ation might be needed, so make sure you get your vitamin D levels tested. Happy Friday everyone!

07.01.2022 Nutritious, easy and delicious lunch wild smoked salmon and smashed avocado on toast, sprinkled with sesame seeds and served with a side salad. Packed with healthy fats including omega 3s, this balanced and simple to prepare meal is perfect for breakfast, lunch or even dinner (for those days that you don't feel like cooking ) Omega-3 fatty acids are essential fats, meaning the body cannot make these from scratch and we need to get them from food. These fats are important f...or healthy cell membrane, helping to fight inflammation, improve mental health, lower blood pressure and improve cardiovascular health, skin health, eye health, just to mention a few. Good food sources are oily fish such as wild caught salmon and sardines, flax seeds, chia seeds and walnuts.

04.01.2022 Cuteness overload This very friendly, but still wild Laughing Kookaburra and his family's territory is the forest behind where we live, and he has gotten so used to seeing me (and me speaking to him ) that he sometimes hangs out with me when I'm sitting in the porch, or sticks around when I'm exercising. I'm soooooo lucky to have this beauty around. Be kind to animals, they can definitely sense kindness and it can be so rewarding

03.01.2022 4-ingredient brownies Perfect for Sunday baking These flourless brownies are an absolute delicious indulgence that is so easy to make and only uses nutrient-rich ingredients. Ingredients: 125g 70% dark chocolate 100g butter or coconut oil... 2 free range eggs beaten 1 cup ground almonds Optional extras: Dark chocolate drops Chopped walnuts or almonds Cinnamon Coconut flakes Directions: 1. Preheat the oven to 170C. Melt the butter and dark chocolate over low heat in a saucepan 2. Once melted, remove saucepan off the heat and let it cool 3. Mix the beaten eggs and ground almonds into the pan (and any extras if you wish), and place the mixture into a baking tin 4. Bake in the oven for 20-25 minutes 5. Remove from the oven, let it cool and cut into 16 squares I like eating these plain or serving with fresh strawberries and a dollop of cream. Enjoy!!

01.01.2022 Salad time If you're like me, during these awesome hot summer days you crave a delicious fresh salad for a meal To make a nice balanced and nutritious salad have vegetables of different colours, add healthy fats (like EV olive oil, avocado, nuts, hummus) and at least one source of protein (legumes, nuts, seeds, haloumi or other cheeses, chicken, egg...) get creative and always add variety

01.01.2022 I am now a Mat Pilates Instructor as well soooooooo excited to start teaching! I'm absolutely passionate about Pilates and can honestly say that no other form of exercise has ever been as beneficial for me. I have a new body with improved posture, coordination, stability and I feel more balanced. The benefits of Pilates are so many... give it a go! I'll be teaching classes in Mudgeeraba, Gold Coast check my website for more info x