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Scarlett’s Fitness

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25.01.2022 New class alert members 30 minute core and stretch class Not a member? Head to my bio where you can try out 7 days free on my website xx #pilates #matpilates #abs #coreworkout #pilatesonline #workout

24.01.2022 Are you a beginner? Or are new to Pilates? Well this is the perfect program for you! I have created a beginners section on my website where you have access to the beginners library and if you feel confident enough after that you also have access to the full program. I have a 7 day free trial in my bio if you’re not sure if it’s right for you membership is $15 a week or $150 for three months... Do something for yourself this summer **members you already have automatic access to this program just find it on your home page

24.01.2022 This weekend will be full of relaxing, eating out, enjoying some drinks, no planned exercise apart from these beautiful walks and guess what I do not feel guilty about it all So this is a little Saturday afternoon reminder to do something you enjoy and stop stressing

23.01.2022 Hello little update for you I have finished third year it has definitely been my favourite year and have learnt so much! But damn it was hard, so I’m very glad it’s over This means I’ll have more time to work on my Instagram and business! Also ONLY one more year until I am officially a dietitian!!! I have been accepted to do an honours project next year which I am already super excited for! It is on eating behaviours and body image in adolescent athletes with Dr Be...c from @nutrientnation This is a topic that interest me so much and I think we are going to produce great research around it. You might have saw in my story... I am 1 of 20 students who were chosen out of over 100 applicants to do a paid summer internship with the University in health sciences Which means I will be lucky enough to be working with Bec a brilliant dietitian and researcher as my mentor. So this summer I’ll be getting into lots of research on our honours project and meeting with young athletes. Lastly ... I am moving to Port Macquarie next year to do all my placements, with my two besties so I am also very excited for that! I would love to hear what’s new with you? Let me know

19.01.2022 Super simple blueberry pancake recipe! These are so delicious and not too heavy, perfect for a Sunday morning 1 cup self raising flour 1 cup milk or almond milk 1 tsp sugar... 2 eggs 1 tsp of vanilla essence 1 tsp of cinnamon 1/2 cup of blueberries Topping Greek yoghurt Strawberries Honey Method 1. Mix the wet ingredients together 2. Sift in the flour 3. Gently mix in blueberries 4. Heat a pan with extra virgin olive oil 5. Flip over once the other side creates bubbles 6. Serve with your favourite toppings #cooking #recipes #pancakes #blueberrypancakes #healthy #sundaybreakfast #breakfast @ Newcastle, New South Wales

16.01.2022 Day 4 of Scarlett’s Fitness 21 day challenge: 20 minute morning wake up or easy flow through the day I loved filming them one so much, I got to enjoy a beautiful stretch and slow movement to ease into my day Stretching and flowing is so important in our recovery and to keep those muscles beautiful and long, no one enjoys having tight muscles right ? ... Members who enjoyed this one?

15.01.2022 Fibre and Omega 3 have so many amazing health benefits! One of my assignments recently explored scientific evidence around anxiety and diet, there is good evidence to indicate that a traditional diet high in omega 3 and fibre is related to reduce rates and symptoms of anxiety, when compared to a western style diet. A few people have been interested to see some of this so here it is A traditional diet includes: wholegrains, fruit, vegetables, beef, lamb and fish... Western style diet: high in saturated fat and sugar See picture 3 comparing the two Omega 3 is found in oily fish like salmon & tuna, or in seeds and nuts like chia seeds and walnuts Fibre: fibre is found in our fruits, vegetables (keep the skin on), wholegrains and legumes This is still new research looking into the gut brain axis and the gut microbiome. ** diet should not be seen as a cure or a reason to stop medication or other health practises, please see your GP about that, diet is just an addition, interested to explore this further? Contact your local dietitian or message me for a dietitian recommendation** @ Newcastle, New South Wales

14.01.2022 News years sale! My business is going well so and it has given me the ability to lower the cost to reach more people. I love teaching Pilates so much and soon won’t be able to teach in person for a years time, so I need spread my love of fitness some how. With many people going back to face to face classes I want them to afford online as well as in person to get the best of both worlds! ... I know I love both.... I want to thank everyone who has supported my business in 2020 all my face to face members and online ones, you’re amazing!! You made it the most profitable year of Scarlett’s fitness, despite all the hurdles and massive changes shout out to mum for buying many of her friends memberships and @nourished.nutritionco for supporting everything I do. Thankyou to anyone who couldn’t finally support but has supported my Instagram and shared my page, most of my clients come from here. My biggest Thankyou is to the team at @socialbuzz.com.au for creating my amazing website, teaching me new things and for so much help. I have a super exciting challenge I am working on at the moment that only my members know about!! So sign up and find out, link in my bio

14.01.2022 Building a balanced snack can be just as important as building a balanced meal Especially if you find yourself hungry between meals or prefer lots of small meals. This can mean sometimes a piece of fruit on its own or veggies sticks won’t always fill you up or satisfy you. Apple + PB = fibre, healthy fats and a little protein... Fruit + yogurt = fibre, protein, calcium Carrot + hummus = double fibre, healthy fats Biscuits + cheese = carbohydrates, healthy fats, calcium and a little protein Try these simple additions to some of your favourite snacks, I honestly don’t think I can pick my favourite combo from above. What is your favourite let me know below

14.01.2022 Come join me in person or online

13.01.2022 Starting to think about Christmas gifts? Why not give something that your loved one is actually going to use?? A 3 month membership to my online studio might be your perfect gift or even a gift to yourself. They will have access to over 80 online classes that they can do anywhere anytime including: Pilates, HIIT, stretching & relaxation.

13.01.2022 So excited for tomorrow’s challenge! Here is the suggested workout guide so make sure to save it The challenge is free so head over to my website tomorrow morning via the link in my bio! Can’t wait to be working out with you guys

13.01.2022 Day 1 of the 21 one day challenge!! Members remember to log in today to checkout the first 7 days of classes. Insta fam I wanted to give you a little taste of the challenge so here is day 1, an intense inner thigh burn that you can do anytime. Enjoyed this workout??? It's not too late to sign up, head to my bio and enjoy 7 days free. Lets Smash this challenge and create healthy habits while we feel good.

08.01.2022 Please just enjoy yourself this holidays food and exercise are pleasures and should not be stressful! One-two weeks in a whole year will not make a difference! Especially with the current times please be easy on yourself and others, find something to give you joy this holidays even if it’s something small

07.01.2022 So Thankful that since the reopening after COVID I’ve had this bunch showing up every Thursday, they are all so amazing! As you might have noticed I haven’t been posting too much about the Thursday class due to fears it could be shut down again but I think it’s time to start! So if you’re living in Newcastle and want to try out Pilates and join this awesome super friendly group send me a message! 6pm every Thursday night @thestationnewcastle ... If you’re worried about going back to the gym due to hygiene or you enjoy working out at home or outside this might be the perfect add on for you. We have a massive space where everyone social distances and brings their own mat. Pilates could be the perfect thing to add to your program, not sure if its for you?? We have yogis, CrossFit members, runners and the ones who do my online Pilates and HIIT who all come to the class. Don’t live in Newcastle?? Join our virtual group there is a 7 day free trial on my website. Linked in my bio!

06.01.2022 December movement challenge/ bingo! Aim to cross off 5 boxes each week of December in no particular order December is not the time to restrict yourself or over exercise but it definitely is a month where self care is important. For me exercise is my self care, moving my body makes me feel great! Less stressed and energised, it’s a commitment I make to myself and is part of my self care. ... If you want to stay in active and feel good join me this December! You can do my online program anywhere anytime so it makes it super easy to keep moving while on holidays. Save this post, get crossing and post to your stories as your cross each box out

03.01.2022 Incase you’re needing some Monday night motivation here is my week 2 meal prep including tonight’s dinner! So on the weekend I meal prepped the same chicken and veggies from last week so checkout that post for the recipe! Meal two and tonight’s dinner is roasted cauliflower and chickpeas with couscous and Greek yogurt. It was the first time I’ve made it and it was delicious, so would you like the recipe??... And two serves of overnight oats for breakfast with cut up strawberries, I’ve posted the recipe before but here it is again as it’s one of my favourites - 3/4 cup of oats - 1 tbs of chia seeds - 1 Tsp of vanilla essence - Cinnamon - 1/2 cup of milk, I use almond milk - Optional 1 scoop of protein #dietitiansofinstagram #healthylifestyle #healthyfood #mealprep #easycookingathome #healthybutyummy #studentdietitian

03.01.2022 I had a lot of votes for nutrition facts so here is one: Fact processed food is not unhealthy and you do not need to be scared of packaged food! Here are a handful of packaged foods I love and that I see many dietitians and student dietitians with: nut muesli bars, protein yogurt, Greek yogurts, chickpeas, grab and go salads & my favourite curry base.... Tips for when buying packaged food - check the ingredients look for that sound familiar to you, I always take note of the first ingredient listed as that’s what the product is mostly made of - Look at the protein in grams, depending what item it is, for yogurt I aim for 15g per serve - Think .. what can I add to this to make it a nutritious easy meal? Veggies and protein to my curry sauce & tuna and chickpeas to my salad - Make sure you actually like it! There’s no point eating something if you do not enjoy I hope you enjoyed this?? Let me know also remember to and save ** I am going to keep my facts simple as I am I still as dietitian student (2 exams and I’m in my last year ) and I don’t want to go out of my scope, but please message me if you have anything you want me to share** #food #grabandgo #healthyfood #healthysnacks #dietitiansofinstagram #dietitianapproved #studentdietitian #food #snacks

01.01.2022 Roasted cauliflower and chickpeas served with Greek yogurt, spinach and couscous I really want to start increasing my intake of vegetables and what better way to do that by experimenting with different vegetables, flavours and textures. Ingredients... 1/2 Cauliflower 1 tin of Chickpeas 1/2 tablespoon of paprika 2 tsp cumin 2 tsp chilli flakes Drizzle of olive oil Sprinkle of salt Couscous Vegetables cube stock Spinach Greek yogurt 1. Preheat the oven to 180 degrees fan forced 2. Cut the cauliflower and place on a lined baking tray 3. Drizzle olive oil and sprinkle half of the above spices 4. While the cauliflower is baking, wash, drain and dry your chickpeas 5. Toss chickpeas and Pine nuts in olive oil and the rest of the spices - add to oven after 20 minutes of the cauliflower being in 6. Prepare the plate with spinach and yogurt 7. Cool couscous as pre instructions I highly recommend cooking it in stock not water as it is so much more flavoursome Enjoy! #vegetarian #vegetarianrecipes #vegetables #healthylifestyle #healthyfood #dietitiansofinstagram #dietianapproved #yummy #yummyfood @ Newcastle, New South Wales