PLC Kawana in Sunshine Coast, Queensland | Sport & recreation

PLC Kawana

Locality: Sunshine Coast, Queensland

Phone: +61 428 505 003

Address: 2/10 Capital Plce Birtinya 4575 Sunshine Coast, QLD, Australia

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• Sport & recreation
• Gym/Physical fitness centre

24.01.2022 Don’t decrease the goal, increase the effort

23.01.2022 You’ll never change your life until you change something you do daily

22.01.2022 REPOST FROM @sim_sullivan Are you too caught up in it it fits your macros....? It’s pretty amazing that you can eat what you want and still lose weight, but I think we are focusing too much of fat loss and eating what ever we please, and forgetting all the important things:... - Getting enough Micronutrients - Getting enough fibre - Getting enough protein - Getting enough healthy fats - Getting in a variety of colourful fruit and veg Don’t go grabbing a less nutritious snack or meal just because it ‘fits your macros’ and may even have less calories than the more nutritious option!! We NEED to prioritise nutrition and health FIRST!!! See more

22.01.2022 Don’t count the days. Make the days count

21.01.2022 SOCIAL SATURDAYS ARE BACK! Training with your friends & family is not only motivating, but SOOO much more fun right?!... which is why we LOVE training with you all in our club so much! Bring your friends / family for FREE every Saturday & let’s smash those goals together! ... OPENED TO THE PUBLIC! Download our PLC app, create an account & book in for your Saturday session! See more

18.01.2022 BRAND NEW sessions coming in hot! One more week!

17.01.2022 Start where you are, use what you have, do what you can

17.01.2022 IT’S THAT TIME OF WEEK! Bring your friends for free every Saturday! Just follow these steps -... 1. Download the PLC App 2. Create an account 3. Select your preferred session & book in IT IS THAT SIMPLE! See more

17.01.2022 BLACK FRIDAY SALE Start your Summer Shred! Join PLC Kawana for only $28 a week for the rest of the year! ... T&C’s apply* NON MEMBERS ONLY! Ends 28th November 2020 Send us a DM for more info See more

17.01.2022 Take advantage of pantry staples and frozen veg with this delicious Pea Pesto Pasta Our favourite way to upgrade pasta is by including veggies in the sauce + adding some extra whole veg for volume! Adding peas to the pesto increases the fibre & protein content. By the way, how cute is wagon wheel pasta? To add additional protein, you may like to pair the pasta with grilled fish or use legume pasta rather than wheat INGREDIENTS (makes 4 serves):... 2 cups fresh basil leaves 1/2 cup raw cashews 1 cup frozen green peas, thawed 1.5 cups frozen broccoli florets, thawed 3 cloves garlic (or use equivalent minced garlic) juice from 1 lemon (~2 tbsp, can use bottled) 1/4 cup parmesan cheese (can sub vegan parmesan) 1/2 tsp salt 1/4 cup extra virgin olive oil 250g pasta of choice (wagon when, penne, spiral) METHOD: 1 Add pasta to a pot of boiling water to cook until al dente as per packet instructions (~10-12 mins). 2 To a blender, add the basil, cashews, peas, garlic, lemon juice, parmesan and salt. While blending, slowly drizzle in the olive oil. Scrape down and blend until pureed. Taste and adjust as needed! 3 When pasta has 30 seconds left, add broccoli to the pot. Drain, then mix with the pesto. Top with toasted cashew nuts, parmesan, extra basil and/or chilli flakes! Enjoy! Store leftovers in the fridge for up to three days. @thehealthylabel See more

17.01.2022 You are only one workout away from a good mood. Just get up and go!

16.01.2022 Excuses are for people that don’t want it bad enough

14.01.2022 ONE BOWL dark chocolate & peanut butter bliss balls with 7 SIMPLE INGREDIENTS! I was craving something sweet, rich and satisfying and these totally hit the spot! They are quite rich and dark so add slightly less cocoa if you need. Here’s the recipe! INGREDIENTS (makes 7-8 small balls):... 40g instant/quick oats (just under 1/2 a cup) 3 tbsp desiccated coconut 1/4 cup almond meal 2-3 tbsp cocoa/cacao powder 1 tbsp nut butter (I used peanut) 1 tbsp coconut oil 1-2 tsp honey/maple syrup (add more if needed) approx. 3 tbsp water, as required METHOD: Simply add all ingredients to a mixing bowl with the water added last (to control the consistency). The mixture should be sticky but not wet. Roll into small balls with your hands & refrigerate for up to a week. Enjoy @thehealthylabel See more

11.01.2022 Do it for you.

11.01.2022 A little progress each day adds up to big results

11.01.2022 Today is all you have. Don't worry about tomorrow. Just do the best you can right now. One day, one moment at a time.

10.01.2022 We cannot become what we want by remaining what we are

10.01.2022 How’s this stack of CHOC CHIP, CHICKPEA BROWNIES!? with walnuts adding a delicious boost of healthy fats! We dare you to make them this week save the recipe! Here’s the recipe INGREDIENTS:... 1 can chickpeas, drained & rinsed 1/2 cup nut butter (I used peanut) 1 tsp vanilla extract 1/4 cup oat flour or almond flour 1/4 to 1/3 cup liquid sweetener (I used honey) 3-4 tbsp cocoa or cacao powder (based on preference) 1/4 tsp baking soda 1/2 tsp baking powder pinch of salt 1/4 cup chocolate chips (optional but recommended) 1/4 cup walnuts, chopped Milk of choice, as required METHOD: 1 Preheat oven to 180 C/350 F. 2 Use a food processor to blend chickpeas, nut butter, vanilla & liquid sweetener. 3 Then add almond/oat flour, baking soda & powder, cocoa powder & salt. Blend until creamy. If too thick, add 1-2 tbsp milk. 4 Stir in chocolate chips and walnuts. Pour into greased 20 x 20cm square pan. 5 Bake for 20-25 minutes depending on preference! @thehealthylabel See more

08.01.2022 REPOST FROM @sim_sullivan Here are some protein sources comparisons, if you eat meat, then meat will always have the highest amount protein to help you hit your protein target

08.01.2022 REPOST FROM @sim_sullivan Here are some snack ideas with a decent amount of protein!

08.01.2022 Win your morning, win your day! What a team

08.01.2022 Remember why you started.

07.01.2022 Your only limit is you

05.01.2022 Great things never came from comfort zones

04.01.2022 REPOST FROM @sim_sullivan Did you know, you can still eat ‘healthy’ but allow yourself that one ‘treat’ each week and it not ‘ruin’ your progress... PLEASE NOTE: I am not at all saying that either of the calories in the photo are the calories anyone should be eating, this is purely to visualise the difference between the foods, volume and the amount of calories!! ... The photo of the left, is eating what people call ‘clean/healthy’ foods!! Full of nutrients!! There are however still some calorie dense foods in there which accumulates calories!! Portion sizes really do matter and eating ‘too much healthy food’ can effect fat loss, is overall calories put you out of a deficit!! The photo on the right, still includes ‘healthy/clean’ foods, however we have snuck in that one ‘treat’ which could be anything from a donut to a chocolate bar... As you can see, the choice of ‘healthy’ foods here are lower in calories, we have portion controlled the calorie dense foods, and you still get all of the good nutrients, however this photo allows the flexibility and calories for that little sweet treat!! Nutrients first, always priorities that and ensure you hit your macronutrients and your micronutrients, then you can allow that little treat every so often!! Balance, moderation, education See more

04.01.2022 Have you ever tried TOFU SCRAMBLE? It’s a delicious protein-packed breakfast or brunch. Perfect with plenty of seasoning + spices and paired with 1-2 slices of avocado toast This can also be used as a clean-out-the-fridge meal! I used capsicum, spinach, zucchini and mushrooms but you’re welcome to substitute other veg such as carrot or tomato INGREDIENTS (1 serve):... 1/2 block extra firm tofu (drained then pressed until all the excess liquid comes out - can use paper towels or tea towels) 1 clove garlic, minced OR 1 tsp garlic granules 4-5 button mushrooms, sliced 1/3 red capsicum (bell pepper), sliced 1/3 zucchini, sliced and quartered extra virgin olive oil, to cook 1tsp smoked paprika 1tsp ground cumin 1/2 tsp turmeric powder 1 tbsp nutritional yeast a handful of spinach salt & pepper, to taste chopped parsley, to sprinkle on top (optional) Method: 1 Mix all the spices together in a bowl. 2 Add olive oil to a frypan on medium heat. Add garlic and stir for 1 minute until browned. 3 Add in the mushrooms, capsicum and zucchini. Stir frequently, cooking for 5 mins until they start to soften. 4 Scramble the tofu by breaking it up with your hands and add it to the pan. Sprinkle the spices on top and cook for around 8 mins until fragrant and tofu is lightly browned. 5 Add in the spinach in the last 5 mins of cooking to wilt. Season with salt & pepper. Serve with avocado toast! Enjoy @thehealthylabel See more

03.01.2022 COCONUT BERRY CRUMBLE which only needs 7 ingredients that you probably have in your fridge or pantry right now! This crumble is the perfect mix of sweet, crunchy and tangy from the coconut, honey and blueberries. Enjoy it with extra blueberries or a dollop of yoghurt or ice cream INGREDIENTS (makes 3-4 serves)... 1.5 cups rolled oats 1 cup fresh or frozen blueberries 1/2 cup desiccated coconut 1/2 cup yoghurt 1/4 cup milk (any) 1-2 tsp honey 2 tbsp nut butter METHOD 1 Preheat oven to 180C / 320F. You’ll need three single serve ramekins or a small ceramic baking dish to cook the crumble. 2 In a bowl, stir together oats and coconut, then combine with the yoghurt, milk, honey and nut butter. 3 Gently fold through the blueberries. 4 Add the batter to your ramekins or baking dish and bake in the oven for 20-30 minutes, or until browned on top. 5 Serve hot with extra blueberries, a dollop of yoghurt or ice cream, or store in the fridge for up to a week (can be reheated). @thehealthylabel See more

02.01.2022 Change doesn't happen overnight. Be patient

02.01.2022 Nothing changes if nothing changes

02.01.2022 It’s never too early or too late to start working towards being the healthiest you

01.01.2022 Work on you, for you