Vikara Body Transformations in Belgrave South, Victoria, Australia | Personal coach

Vikara Body Transformations

Locality: Belgrave South, Victoria, Australia

Phone: +61 401 285 198

Address: 143 Gillan rd 3160 Belgrave South, VIC, Australia

Website: http://www.vikara.com.au

Likes: 773

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• Sport & recreation
• Gym/Physical fitness centre
• Personal coach
• Sports & fitness instruction

23.01.2022 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.

22.01.2022 Teach her strength Teach her self respect Teach her she can be whatever she wants Now, more than ever our children are watching what we are doing, how we are reacting to hard times and what we prioritise.... Even when we think they are not taking things in, they are being influenced. Looking after yourself IS looking after your child. What will they copy from you? #influence #growth #selflove #selfrespect #strength #nurture

22.01.2022 Happy Birthday to this machine!! 72 years old! What an inspiration!! What will your life look like at 72? Will you still be able to do the things you want? Will you be experiencing everything you wanted to, what you have worked for? Will you be able to see the world? ... Or Will you have no independence left? Will your health cause you to fear doing the things you have always wanted, regretted not doing? There are no limits for Tony, at 72, he can enjoy time with friends, family, still work and travel. #72yearsyoung #nolimits #inspiration #gymlife #strength #strengthwithage #enjoyretirement @tony.omeara.71 @jess_lainis @teffaomeara @felicity_omeara_

22.01.2022 Tony and Heidi inspiring the chicken to get involved in this one... the motivation is contagious

19.01.2022 Heidi and Tony getting some sunshine in with their daily push ups

16.01.2022 Working out is more than being confident with how you feel in your own skin. People often ask me why I train so hard if I can look just as good without as much effort. The truth is my training hasn’t been about how I look for a while now.... I reap way better benefits than that. One in particular is the mental strength. Challenging yourself physically with things you didn’t think were once possible sets your mindset to believe you can achieve anything even outside of the gym. To believe you don’t need anyone else to give you anything to achieve what you truly want. Don’t wait for people to take you your happy place, grow your own wings and take yourself.

15.01.2022 Rhonda Spiteri is our newest wall of fame superstar! She shares with us a little of her journey with exercise and MS, her favourite motivational quote and what she enjoyed and didn’t over her 12 month transformation. What an amazing inspiration she is

14.01.2022 So proud of this superstar! Over 70cm down, an inspiration to us all. Well done Kelsey

09.01.2022 Sometimes the hardest part of nutrition is getting nutrients in for recovery after exercise. This salad can be made in bulk and used when extra calories are needed. Ingredients:... - 1 cup quinoa - 2 lemons - 1 truss tomatoe - 4 tbls chopped coriander - sea salt to taste Method: 1) Place quinoa in saucepan, cover with plenty of water and cook, continuously stirring until expanded and soft. 2) Drain and leave to cool. 3) Chop tomato and stir through, squeeze lemon over as you are stirring through. 4) Add coriander, season with salt and enjoy

07.01.2022 It generally takes around 300- 350 reps of an exercise to learn it, and around 3500 - 5000 reps to untrain a learned pattern.. Your nervous system will remember the last couple of reps you do the most. Think about your form you use when doing each and every rep whilst training. It all adds up and makes a massive difference to your performance

03.01.2022 The LAST FIRE program for the year starts next week! Don’t miss out!

03.01.2022 It’s hard to get motivated to keep fit and healthy when your whole world has changed. When you are dealing with - Emotion issues - Financial issues - Physical issues ... - Lifestyle changes We have a chat with Jess about a few tips she has used over this hard period.

03.01.2022 What will your playtime with your grandkids look like in the next 10years? At 73, Tony and Heidi play regularly in the gym, there are no aches and pains stopping Tony O'Meara enjoying his family time and living life the way he chooses Follow them for their 25 days of push up challenge together

01.01.2022 Winter warmer soup Ingredients: 250g lentils (soaked overnight and rinsed)... 1 cup chopped parsnips 500mls vegetable stock 1 cup chopped butternut pumpkin 1 chopped onion 1 garlic clove 1 tbls coconut oil Herbs and seasoning to taste Method: 1. Chop garlic finely, heat oil in pan and brown onion and garlic. 2. Place lentils, parsnip and pumpkin in a pot, add twice as much stock and bring to boil for 10 minutes stirring regularly. 3. Turn heat to low, add pan contents and simmer until ingredients are all soft. Serve hot with fresh herbs and season to taste. This time of year having soup as an easy go to for meals is one of my favourites. Meal prep doesn’t have to be the same thing day in, day out. Try adding your favourite protein source to this meal and change it up each day. #winterrecipes #healthyrecipes #soup #wintervegetables #vegetarianrecipes #healthyfoodrecipes