Nutrition With Flick | Sport & fitness instruction

Nutrition With Flick

Phone: +61 401 285 198

Address: 73 Clifford Street, Suffolk Park 2481 Byron Bay, NSW, Australia

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23.01.2022 Dr Tom knows all too well the importance of keeping fit and healthy. Not only has he achieved personal goals to look, function and feel better, but he is influencing his family and patients by leading by example. We all need accountability at certain times, I’m so proud of the commitment he has made, and the results are well deserved!

23.01.2022 Perfect summer dish Ingredients - 1kg fillet boneless fresh snapper (or another firm-fleshed fish) chopped into chunks... - 1 cup coconut Chobani yoghurt (you can use coconut cream but it will add fat and take away protein - 1 cup fresh lime juice - 1/2 red onion (Finely diced) - 1 tbls coriander (finely chopped) - 2 tsp salt Method Pour lime over the fish and onion in a bowl, cover and leave for 20 mins. Drain well and add other ingredients, mix well and let sit for 5 mins. Enjoy on it’s own or with a side dish (try the mango salsa) Try adding chilli in the first step to add some spice

22.01.2022 This easy peasy Berriezy Smoothie (see what we did there) is a yummy and simple go to. The mango adds that extra bit of sweetness and is a great way to bulk up your smoothies in place of bananas. Top Tip: Add a couple of scoops of protein powder for an extra protein punch - keeping you fuller for longer.

17.01.2022 If you enter in this round of nutrition you may just win a ticket on the yot club for Mana’s epic Christmas party. Starts next week so don’t miss out- last round of the year

16.01.2022 Im Flick. Your Transformation Specialist and Metabolic Nutritionist at Mana Fitness & Nutrition

16.01.2022 We all have times we are not proud of Heres a glimpse into mine. Between these comparison photos is a long 10 year journey of an unhealthy mentality, yoyo dieting and using exercise as a punishment for binge eating, followed by the guilt period. I’d then starve myself and deprived my body of what it not only deserved, but also what it needed to function. I was low to the point of avoiding mirrors and refused to be in photos (hence why the first photo was one I had to steal... from a friends Facebook page). I was full of self hate and had unrealistic expectations. Each time I was successful in a diet it wouldn't last long and before I knew it I would blow out to bigger than before! If I could go back in time and teach myself over this period that there is an easier way... That by eating MORE I could strip more fat. That consistency was more powerful than any short term diet I could stick to. That the mental torture, cravings and self hate go away when you nourish your body with what it needs, when it needs it. That each diet was putting my metabolism in a WORSE state, and making my digestion harder to handle everything I took away: Low fat Low carb Fasting after 5 No carbs after 3 Gluten free Vegetarian Dairy free... and the list goes on. Now: I eat everything in moderation I feel great all the time I don’t crave foods I can eat an unhealthy meal and not hate myself I can enjoy exercise and work smarter - not harder I can’t turn back time so the most powerful thing I can do now is to help you understand your body and how you can change your shape in a long term, sustainable way, where you feel amazing all the time also. My nutritional program gives you the tools that helps change your metabolism - where we look at your overall intake of food and how exercise works in conjunction with a healthy diet. I also help to change your outlook on goals, body composition, energy levels, sleep and recovery - to make sure you're maximizing your efforts to reach the best version of yourself. I want to change the way you see/have a relationship with nutrition and exercise holistically - in an environment that is both accepting and supportive. At Mana Fitness and Nutrition we embrace growth and failure and will work with you to reach and maintain your health and fitness goals.

15.01.2022 Want more radiant skin? Need stronger nails and hair? This smoothie may just be your secret weapon.... Ingredients 1 peeled and chopped carrot 1/2 peeled and chopped beetroot 1/2 cucumber 1/2 apple 2 celery stalks chopped 1 tsp raw ginger 1 1/2 tbls collagen powder 1 tsp fax seeds Filtered water (fill to top of ingredients) Blend all ingredients in a high powered blender. Remember fresh, good quality ingredients makes a big difference so buy the best quality you can afford.

14.01.2022 Sabine has lost 9cm from her navel measurement after only 6 weeks! She has made small changes to eat more of the right foods and not miss meals. Sometimes the biggest change we can make is our relationship with food and how we see it- Does it nourish you and give you energy, or will it give you a fast buddy followed by leaving you craving processed foods.

13.01.2022 This beautiful woman bought these jeans years ago at a garage sale when she was skinny but couldn’t close them. She tried them on this week and... they fit! (Even though she was feeling bloated)... I’m so proud of the changes she has made- coming from a model background where she would use all sorts of tricks to be able to diet and drop weight to stay skinny... But this has an effect on your metabolism, health, energy, mood.... She has been loosing fat whilst eating more and learning how to have a healthy relationship with food. Building muscle instead of focusing on cardio to loose fat... not just fluid and muscle weight Well done beautiful!! Super proud, keep it up!

13.01.2022 Kicking off Spring with a fresh and delicious salmon salad! Loads of leafy greens, pine nuts, dill and spring onions. YUM.

10.01.2022 Life can throw things at you which can seem unfair. When you are going through a hard time you can look at it two ways, I’m a victim... or how to I channel the strength I need to get through this. The real superhero in your life story will always be yourself. Training has been something which has not only given me the strength physically, but mentally, to know I can achieve more than what I think, that I’m stronger than I realise and that I can achieve more than what I ever ...thought. I see this in my clients also, watching them change their mindset and how that translates into their daily lives once their confidence grows. @manafitnessbyronbay #confidence #strength #motivation #positivemindset #itrainmana #boxing #girlswhobox

08.01.2022 When I started my nutrition journey with Flick I didn’t have many drastic goals in mind. Having overcome a motorbike accident I was yet to see what my body was capable of in terms of exercise and knew the nutritional element was going to help me fuel my body for fitness. In the initial consult I thought about discussing a goal weight and how I wanted my body to look come Xmas, but when we discussed the WHY and the reasoning behind my goals it was apparent that my goals, alt...hough achievable, were a little superficial and in my own view not sustainable. At the end of the consult I came away confident knowing that in a few weeks my metabolism would be kicking in and I’d have a better knowledge base of how to eat (having only eating one meal a day as a flight attendant prior to moving to Byron) the timing of meals to compliment my training and make the right choices of food when eating out. The food diary also keeps me accountable and Flick can see where my faults are etc. What was so important to me with this program was not having a negative relationship with food and not denying myself of anything I was craving/missing. Balance has been really important for me especially because I need to sustain my energy levels for training and everyday life and make this a lifestyle as opposed to a 10 week program only. All this to say, at my 8 week measurements I’d lost 34.5cm off my body and 4kgs in total. The results speak for themselves and all the nutritional guidance and mentoring have paid off and continue to do so. I can tell you now that I know more about proteins and carbs than I ever did but it’s made me a more mindful eater and appreciative of making the right choices every day for my health and fitness journey. Thanks to Flick and the Mana trainers I am well on my way to a better, fitter version of me.

07.01.2022 Guilt Free Pizza BASE Ingredients:... - 1 egg - 4 Egg whites - 1/4 cup grated cauliflower Method: 1. Pan fry cauliflower, blend egg and whites and pour over, cover with a lid. (If it’s not a non stick pan you will need a little coconut oil on the bottom to stop it sticking) 2. Once firm flip and cook until desired consistency. TOPPING Ingredients: - 2 tbls Tomato paste - 1/2 cup spinach finely chopped - 1/2 cup thinly sliced pumpkin - 2 mushrooms thinly sliced - 6 pitted olives sliced in half - 1/4 cup fresh basil, coriander and oregano - 1/4 cup cottage cheese (*I used 1/8 cup nutritional yeast and hemp cheese)(Can use your favourite here, just keep in mind some cheeses carry a lot more fat than others) Method: 1. Grill the pumpkin, and mushrooms ensuring you flip them once one side is done. 2. Spread tomato paste over base, then top with pumpkin, mushroom, spinach, olives and herbs. 3. Sprinkle cheese over then grill until it’s melted/ warm *make sure you don’t heat it if you are using this as it degrades the omega 3 You can play around with different toppings, but this way you are getting more vegetables and leafy greens in.

07.01.2022 Happy Easter!! I hope these super easy to make, no nasties chocolates make your Easter isolation that little bit sweeter. Ingredients:... 1tbls coconut oil 1 tbls cacao 2 tsp honey Method: 1. Mix ingredients well (if coconut oil is solid melt first) 2. Place into moulds (you can use ice cube trays if you don’t have any) 3. Let set in fridge and pop out of mould. ALSO TRY- Caramel Slice version Ingredients: (As above plus) 1 tbls coconut oil 1 tsp tahini 1 tsp honey 1 tsp chopped macadamias 1. Do one layer of chocolate, put in fridge. 2. Mix ingredients together until smooth. 3. Once set then add caramel and top with nuts.

05.01.2022 An easy Good Friday dinner recipe for isolation. I hope everyone is doing ok x Ingredients:... 2 cans salmon (425g) 1 cup fresh chopped coriander 4 spring onions chopped 4 lime leaves chopped 2 tbls plain flour 2 tbls fish sauce 2 tbls red curry paste 4 tbls olive oil 1 egg Method: 1. Mix together well and form into patties 2. Pan fry until golden brown and cooked through on both sides. 3. Serve with lime wedges and salad Thank you Pat O'Meara for the recipe

05.01.2022 This is a very good time to stay on top of your health and well-being. Here are a few ways I make sure my immune system is being looked after

03.01.2022 Sometimes there is an easier way of reaching your goals, without having to miss out on your social life and holidays. You don’t have to be a slave to calorie counting, or starve yourself through your cravings when you know how to make good work do you. Super proud of the changes Sonia has made Looking and feeling fabulous and strong