SFSustainableFit | Fitness trainer

SFSustainableFit

Phone: +61 425 568 938

Address: 80 Elizabeth Street 2000 Sydney, NSW, Australia

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24.01.2022 Green Smoothie Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious. Servings: 1 Here's what you need...... 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens) 1 cup strawberries 1 banana 1-2 cups filtered water In a high speed blender mix the ingredients until smooth. Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein. * Optional: Add to the mix ice cubes, small piece of ginger and 1 scoop of protein vanilla to increase the protein value. Enjoy! See more

19.01.2022 6 easy recipes that wont take you more than 10 minutes to prepare! Follow me on SFSustainableFit

18.01.2022 5 TIPS TO GET BACK ON TRACK AFTER HOLIDAYS! So you took a break from your fitness routine this summer. You ate, you drank, you relaxed, and ate some more. Well, now it’s time to face the music. As you look in the mirror after a summer of less-than-healthy eating Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.... Maybe you are feeling that way right now. Here’s how to get you back on the fitness fast track. 1) Find Your Focus Summer happened. You ate things from the never eat these list, you drank more that you should havebut now it’s over. Draw a line in the sand. You’re back now so the bad eating stops now. If you’re serious about your fitness goals, then the past few weeks were the exception, and not the rule. Don’t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused. 2) Get Hydrated While summer days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated. Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day. Don’t add any artificial sweeteners or stimulants to your water these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa. 3) Cleanse Your System For your first few days getting back on track I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings. Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. Try the recipe for Creole Chicken and Green Beans below this is a wonderful, whole food dish. 4) Get Some Rest As relaxing as summer days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days. When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest. Aim for getting a full 8 hours of sleep each night. 5) Jump Back Into Your Exercise Routine It’s time to sweat out all those indulgences. So lace up your shoes and put on your favourite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine. I have just the exercise plan for you one that will not only help you recover from your summer but will help keep you motivated and going strong in the future. If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method. Simply call or email me today to set up your first workout. See more

14.01.2022 One of my favourite Pre-Workout shake! Yumm Chocolate and Coffee

13.01.2022 Eat Your Greens Getting a daily serving of greens (such as spinach, kale, or broccoli) is a simple way to brighten your complexion and fight aging. These dark greens are packed with carotenoids that contribute to healthy, perky skin. As a bonus, a daily dose of fiber rich greens will promote fat loss especially when you eat these greens instead of a calorie dense side, such as rice or potatoes. Start with my green smoothie recipe below! and stay tuned for a tasty spinach salad recipe.

09.01.2022 3 MOVES TO TONE UP YOUR ARMS . 1. Choose a way that is not too light but not to heavy 1 Exercise 3-4 sets 10-12 reps 2 Exercise 3 sets 15-20 reps 3 Exercise 3 sets 15-20 reps

08.01.2022 ABS EXERCISES FOR BEGINNERS. EXECUTE EACH EXERCISE IN A CONTROLLED WAY. EXERCISES: Exercise 1: 2 rounds 15 reps Exercise 2: basic level of Exercise 3 Exercise 3 progression: 2 rounds 15 reps ... Exercise 4: 2 rounds 15 reps Just because those crunches won't reduce your body fat, that doesn't mean you shouldn't strengthen your abdominal muscles. Regular ab exercises are an essential part of your strength and conditioning necessary in order to get that fit physique you want.

07.01.2022 One serving equals: 219 calories, 10g fat, 13g carbohydrate, 80mg sodium, 8g sugar, 1g fiber, and 20g protein. Servings: 6 Here’s what you need 4 chicken breasts, chopped... 1 Tablespoon toasted sesame oil 2 cups white mushrooms, chopped 2 cloves garlic, minced cup pine nuts 1 Tablespoon ginger root, minced 3 green onions, chopped Sea salt and black pepper cup coconut aminos (or light soy sauce) cup coconut palm sugar 1 tablespoons apple cider vinegar 1 head butter lettuce or iceberg lettuce Instructions 1. Place a large skillet over medium high heat. Add the sesame oil and the chopped chicken. Cook until the pink is gone, then drain the skillet. 2. Add the chopped mushrooms, garlic, pine nuts, ginger, green onions, salt and pepper. Sauté for 8 minutes. 3. Combine the coconut aminos, coconut palm sugar and vinegar in a small bowl. Pour the sauce over the chicken mixture in the skillet. Mix well and continue to cook for 5 minutes. Remove from heat. 4. Serve with large lettuce leaves. Enjoy! See more

05.01.2022 If u haven’t workout for a long time. Here few very basic movements that will help you to start in a safe way. Full body workout Total time full workout: 30 minutes. * 30-45 seconds rest between each exercise. 1. Exercise 3-4 sets/ 10-12 reps. 2. Exe...rcise 30 seconds. 3. Exercise: 3-4 sets/ 10-12 reps. 4. Exercise: a little bit more advance than the 3. Exercise 3-4 sets/ 10-12 reps. 5. Exercise 30 seconds. 6. Exercise: 3-4 sets/ 10-12 reps. 7. Exercise: 30 seconds. U can perform this workout 3 times per week on non consecutive days, example: Monday Tuesday and Wednesday See more

05.01.2022 Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 20 Here’s what you need... 3 ripe bananas, ma...shed 1/2 cup unsweetened applesauce 2 Tablespoons coconut oil 1/3 cup golden raisins 1 teaspoon vanilla extract 1 teaspoon apple cider vinegar 1/3 cup coconut flour 1 teaspoon ground cinnamon 1 teaspoon baking soda 1/4 teaspoon sea salt Optional, scoop of vanilla protein powder 1/2 cup unsweetened shredded coconut 1/4 cup sliced almonds 1/4 cup unsweetened, dried berries Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge. Nutrition: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein. Ingredients 4 medium apples 1/2-1 cup (118ml-235ml) water 1/2 tsp cinnamon* 1 tbsp lemon juice* *You don't have to add cinnamon or lemon if you don't want to. I choose to do it simply because it adds more taste and complements the flavour of the apples. Instructions WATCH THE VIDEO ABOVE FOR INSTRUCTIONS Core and chop your apples - I chose to keep the skins on, but you can peel the apples if you prefer. Add the apples to a saucepan along with the cinnamon and lemon juice. Add the water - starting with 1/2 cup (118ml). Add more if needed during cooking. Bring the water to a boil, reduce, cover then leave to simmer for 25-30 minutes until the apples are soft. Mash the apples using a potato masher or you could blend using a hand blender. Leave to cool completely then transfer into a jar/container and store in the fridge. Notes This recipe makes enough to fill a 500g jar. Store in the fridge for up to a week. Source: nadiashealthykitchen.com See more

04.01.2022 Age-Proof Muscles