Mel Clark Fitness | Fitness trainer

Mel Clark Fitness

Phone: +61 424 746 372

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19.01.2022 Meal prep protein pancakes Mmmm pancakes They don’t only have to be enjoyed on weekends! You can whip up a batch on the weekend, eat some fresh and use the rest for meal prep the following week! Yasss for gourmet mid-week breakfasts! They also freeze well (just use baking paper in between to separate them easily). You can eat them cold or warm them back up. Too easy! Speaking of easy...this recipe couldn’t be simpler Happy Friday gorgeous people! ... RECIPE (serves 1) Pancakes: 30g spelt flour 15g vanilla clean lean protein @nuzest @nuzestnz* 1 tbsp. (15ml) granulated stevia @natvianaturalsweetener (adjust to taste) Dash of ground cinnamon 1 egg (or flax/chia egg for vegan) 1/4 cup milk of choice 1/2 tsp. baking powder 1/2 tsp. vanilla extract @niulife coconut oil, for cooking Peanut butter syrup: 1 tbsp. smooth natural peanut butter @no9_peanut butter 2 tsp. @niulife coconut syrup (adjust to taste) - can use maple syrup/honey/rice malt instead Hot water *If you use whey or another type of protein, the consistency may be different. You want the batter to be thick, so add a bit more milk if too thick or more flour/protein if too wet Method: 1. Mix all pancake ingredients until smooth and then set aside for 5min. Meanwhile, make the peanut butter sauce by combining all ingredients, adding hot water to thin to desired consistency. Refrigerate. 2. Preheat a pan to low heat and grease with coconut oil. Add mixture to make pancakes of preferred size. Flip when edges are set and little bubbles appear on the surface. 3. Arrange cooked pancakes on a plate if eating immediately, or allow to cool and then place into a meal prep container. Serve with the peanut butter syrup, fruit of choice and seeds or nuts, if you like. Simply reheat the pancakes if you’re using them as meal prep! #mealprep #protein #feedfeed @thefeedfeed #healthylifestyle #cleaneating #healthyeating #flexibledieting #personaltrainer #melclarkfitness #girlswholift #pancakes #foodie #proteinpancakes #pancakesunday #fruit #foodblogger #peanutbutter #foodprep #nuzest #gloobyfood #gymfood #postworkout #gym #nutrition #healthy

17.01.2022 TIPS FOR RECOVERY We’ve been back for 4 days post COVID closure & there are some sore bodies out there! Hands up if this is you Here are some tips to ensure you recover well, allowing you to increase performance in future workouts, feel good & minimise injury risk. That’s the last thing we want after 3 months off . 1 REST! Plan to include rest days in your fitness routine - this is so important. Remember that strength and fitness gains come to fruition w...hen you’re resting. Going too hard (too soon) will only leave you sore & your performance will decline. . 2 HYDRATE! Drink plenty of filtered water to replace fluids after exercise. Aim for at least 2L per day. Lime juice with a little good quality sea salt & black pepper in water make an excellent electrolyte drink! . 3 NOURISH! Eat well (and enough) to recover & perform well. Include quality sources of lean protein, low GI carbs, healthy fats & loads of veg. Avoid processed foods, refined sugars, alcohol, excess sodium & saturated fats. A quality magnesium supplement will also assist muscle relaxation. . 4 SLEEP! Getting good quality sleep is one of the most important factors of achieving optimal health & is essential for recovery (muscles repair at rest). . 5 STRETCH! Stretching can assist recovery by relieving tight muscles & improving circulation. Gentle yoga is a great option for an active recovery day. Perhaps even treat yourself to a massage to unwind both body & mind. . Got any other tips for speedy recovery? I’d love to hear them Share them in the comments . . . #f45blackburn #f45training #f45 #fitness #recovery #sleep #exercise #healthyeating #teamtraining #lifechanging #melclarkfitness #personaltrainer #fitness #health #healthyliving #exercise #workout #training #coach #nutrition #stretching #gym #socialexercise #goals #mentalhealth #challenge #mindset See more

12.01.2022 PULL UP/CHIN UP TECHNIQUE Tag someone who you’ll be doing chin ups with in your next workout I’ve recently changed my pull up technique and slooooowed things down A LOT! Additional time under tension makes it so much harder (so you won’t do as many reps), but boy do you work hard ... Pull ups are an amazing compound upper body exercise and I recommend adding them to your routine! If you can’t do bodyweight ones, try using an assisted pull up machine or resistance bands Here are my tips for effective chin ups: STRONG grip on the handles. As tight as you can! Chest up, shoulders back/down, and eyes looking up towards the ceiling Start at a dead hang with arms straight Pull up as quickly as possible, driving your elbows towards the ground. Go all the way up until your chin passes the top of the bar. Pause and then lower down SLOWLY for 3 sec. Elbows should be slightly splayed out on the way down (makes it harder) Come to a total dead hang at the bottom of the movement. No half reps here people...you’re just cheating yourself Let me know if you have any questions Mel xx #pullups #workout #workoutvideo #personaltrainer #melclarkfitness #gym #anytimefitness #healthylifestyle #healthychoices #gymmotivation #fitness #workoutroutine #workoutmotivation #gains #workoutoftheday #gains #gymlife #girlswholift #gymtechnique #fitfam #health #technique #bodyweightworkout

11.01.2022 This is what you might feel like doing at the gym...BUT it’s NOT what you’re going to do if your train with me You’ll work HARD but we’ll have so much fun and the results with be worth it I have a couple of slots for online clients (worldwide) and face-to-face clients Anytime Fitness (Northcote)! Get in touch today to have a chat about how I can help you become fitter, stronger and happier in 2019! [email protected]... Let’s do this together! Mel

10.01.2022 WHO ON EARTH PUT THIS WOMAN IN CHARGE?? Someone not in their right mind . Here’s my new profile as the Studio Manager of @f45_training_blackburn . MEET YOUR STUDIO MANAGER ~ MEL ... . Mel was born in South Africa, moved to New Zealand when she was 15 and then made Melbourne her home in September 2018. That might explain the strange accent . Mel has been involved in sport all her life; she was a competitive swimmer at national level in her teens and also played hockey, netball and cricket. . Mel was previously an Auditor and Business Analyst for several years, and became a personal trainer in 2018. Having conquered an eating disorder and depression a number of years ago, she has become passionate about helping others on their own journey to better health. As such, Mel takes a special interest in the benefits of exercise for mental health and stress management. It’s amazing what moving your body can do to change your mental outlook, motivation, confidence, productivity and overall wellness! . Outside of work, you’ll find Mel training in the gym (when it’s open ), out in nature doing something active, cooking up a storm in the kitchen (she fancies herself as a bit of a Masterchef ), growing her collection of Nike gym shoes or spending time with loved ones. She should also really put more effort into her own social media account @melclarkfitness . Fun facts: 1. Mel only has one and one third lungs (two thirds was removed in a childhood operation); and 2. Her sister stabbed her in the face with a pencil when they were kids (she still has the mark) She has plenty more random facts to share, as well as a vast collection of quality dad jokes, so ask away next time you see her . . . #melclarkfitness #f45 #personaltrainer #f45challenge #f45blackburn #gym #teamtraining #lifechanging #fitness #health #mentalhealth #manager #newjob #coach #wellness See more

08.01.2022 Vanilla choc chip protein pancakes Recipe below! Shock, HORROR...my pancakes are in a bowl for once instead of neatly stacked Who am I?! Neat or rustic, these babies taste so gooooood...warm pancakes with melty choc chips and more Nutella-esque choc sauce on top. What more could you want? Better still, they’re refined sugar free, high protein and can me made vegan. Yassss Let me know what you think if you try the recipe! . Happy Tuesday ... RECIPE (serves 1) Pancakes: 30g spelt flour @ceresorganics 15g vegan vanilla protein powder @sportsupplementsdirect 1 tbsp (15ml) granulated stevia @natvialiving (adjust to taste) Ground cinnamon (to taste - optional) 1 eggs (or flax/chia egg for vegan) 1/4 cup milk of choice 1/2 tsp. baking powder 1/2 tsp. vanilla extract 1 - 2 tbsp. mini choc chips or chopped chocolate Coconut oil, for cooking @tanna_farms To serve: Fresh fruit and nuts/seeds of choice Maple syrup Nuttvia chocolate spread, melted @nuttvia Optional: yoghurt of choice (I used @chobaniau plain Greek) Method: Mix pancake ingredients, allow to sit for a few mins. Add more liquid if too thick and more flour/protein if too thin (depends what brands you use. Cook pancakes on low in coconut oil. Serve with Nuttvia, fruit and nuts/seeds of choice. Enjoy! #breakfast #proteinpancakes #fruit #eattherainbow #melclarkfitness #gym #fitfood #fitness #flexibledieting #healthyfood #healthyeating #cleaneating #refinedsugarfree #iifym #foodprep #pancakes #mealprep #legday #gymfood #chocolate #pancakestack #personaltrainer #sportsupplementsdirect