Categories
Nutrition

Healthy Recipe #10 – Lunch

Last week we gave you two simple breakfast recipe ideas Capsicum, chive and cheese scones as well as Poached egg and creamed spinach on muffins and now this weeks focus is on some more tasty lunch ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy lunch options are:

  • Cauliflower soup

  • Snow pea sprout and herb salad

Healthy option 1

Cauliflower soup

Ingredients

  • 1 teaspoon rice bran oil
  • 1 onion, chopped
  • 2 medium potatoes, chopped
  • 1 head cauliflower, cut into florets
  • 1 litre reduced-salt chicken stock
  • 1/2 reaspoon ground nutmeg
  • 1/4 cup grated low-fat cheese

Method

  1. Heat and oiled pan over medium heat
  2. Cook onion for 5 minutes until soft
  3. Add the pototoes and cauliflower and stir to combine
  4. Stir in the stock and bring to boil
  5. Reduce the heat to low and simmer for 15 minutes or until tender
  6. Stir in the nutmeg
  7. Puree the soup with a hand blender and reheat gently.
  8. Place soup into bowls and top with cheese

Serves 4

Nutritional Info

Calories – 160
Protien – 11.4g
Fat Total – 5.5g
Fat Saturated – 2.5g
Carbohydrate – 14.3g
– Sugars – 4.4g
Fibre – 4g

Healthy option 2

Snow pea sprout and herb salad

Ingredients

  • 100g snow pea sprouts
  • 1 cup mint leaves
  • 1 cup coriander leaves
  • 1 cup torn basil leaves
  • 100g lamb’s lettuce
  • 2 lebanese cucumbers, halved, seeded and thinly sliced
  • 1 small red onion, finely chopped

Dressing

  • 2 tablespoons lime juice
  • 2 teaspoons fish sauce
  • 1/2 teaspoon brown sugar

Method

  1. Comine all the ingredients in a large bowl
  2. Whisk together the dressing ingredients and drizzle over the salad toss to combine and serve

Nutritional Info

Calories – 70
Protien – 4.1g
Fat Total – 0.5g
Fat Saturated – 0g
Carbohydrate – 10.7g
– Sugars – 7.7g
Fibre – 3.6g
Our previous healthy lunch recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Overhead Forward Lunge – Exercise of the Week

Overhead Forward Lunge – Exercise of the Week

  • Raise your hands up over your head. Keep your arms straight and palms facing forwards.
  • Pull your shoulder blades together and stand with your feet shoulder-width apart.
  • Step forward with one leg, taking a slightly larger than normal step.
  • Keep the ball of your other foot on the ground to help keep your balance.
  • Bend the back knee not letting it touch the ground.
  • Continue to lower your body until your front thigh is parallel to the ground.
  • Keep your upper body upright throughout the entire movement.
  • Push with your front leg to return to the starting position and swap legs.

(Click each image for a larger view)

For more lunge variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>

Categories
Nutrition

Healthy Recipes #9 – Breakfast

Last week we gave you two simple dessert recipe ideas Individual raspberry trifles as well as Chocolate mousse and now this weeks focus is on some more tasty breakfast ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy breakfast options are:

  • Capsicum, chive and cheese scones

  • Poached egg and creamed spinach on muffins

Healthy option 1

Capsicum, chive and cheese scones

Ingredients

  • 2 cups self-raising flour
  • 1/4 teaspoon salt
  • 1 chargrilled capicum, chopped
  • 1/2 cup grated low-fat cheese
  • 1 bunch chives, snipped
  • 1 cup buttermilk

Method

  • Preheat oven to 230c and Line oven tray with baking paper
  • Sift the flour and salt into a large bowl
  • Add and mix capsicum, cheese and chives
  • Make a well in the centre
  • Add buttermilk to dry ingredients and stir until it is a soft dough
  • Put the dough onto a floured surface and spread out and cut out dough with scone cutter
  • Place on lined tray and put into oven for 15-20 minutes

Serves 8

Nutritional Info

Calories – 156
Protien – 7.5g
Fat Total – 1.6g
Fat Saturated – 0.8g
Carbohydrate – 27g
– Sugars – 2g
Fibre – 1.4g

Healthy option 2

Poached egg and creamed spinach on muffins

Ingredients

  • Olive oil spray
  • 2 bunches spinach, trimmed and rinsed
  • 1 tablespoon extra-light thickened cream
  • 2 teaspoons dijon mustard
  • 4 eggs
  • 2 wholemeal english muffins, halved and lightly toasted
  • pinch of sumac

Method

  • Heat a non-stick frying pan on a medium heat and spray with oil
  • Cook the Spinach, stirring, until the leaves have wilted
  • Stir in cream and mustard and simmer over a low heat for 2 minutes
  • Poach the eggs until cooked to you liking
  • Place toasted muffins on plates and spoon on the creamed spinach
  • Top with poached egg, sprinkle with sumac and serve

Serves 4

Nutritional Info

Calories – 183
Protien – 14.5g
Fat Total – 7g
Fat Saturated – 2.4g
Carbohydrate – 12.2g
– Sugars – 1.9g
Fibre – 6.3g
 
Our previous healthy breakfast recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Overhead Tricep Extension – Exercise of the Week

Overhead Tricep Extension – Exercise of the Week

  • Stand upright with your feet shoulder-width apart.
  • Hold a dumbbell with one hand and try to point your elbow towards the sky.
  • Without moving your upper arm, slowly bend your elbow lowering the dumbbell behind your head as far as possible.
  • Extend your arm back to the starting point, using your tricep to lift your arm overhead until it is almost straight.
  • Once you have completed the required repetitions, change arms.

(Click each image for a larger view)

For more tricep exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>

Categories
Nutrition

Healthy Recipes #8 – Dessert

Last week we gave you two simple dinner recipe ideas Chicken and rocket meatballs as well as Parsley, ricotta and garlic stuffed lamb and now this weeks focus is on some more tasty dessert ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dessert options are:

  • Individual raspberry trifles

  • Chocolate mousse

    Healthy Dessert – Option 1

    Individual raspberry trifles

    Ingredients

    • 300g low-fat vanilla yogurt
    • ½ cup low-fat pouring custard
    • 4 low-fat lemon biscuits
    • 4 meringue nests
    • 250g raspberries

    Method

    1. Mix the yogurt and custard in a bowl until smooth
    2. Chop biscuits and meringues roughly together
    3. Sprinkle a little of the mixture and biscuits over the base of 4 small glasses
    4. Add some raspberries
    5. Layer more mixture over the top, then repeat lay to the top of glass
    6. Place in fridge for 10 minutes
    7. Serve topped with more raspberries

    Serves 4

    Nutritional Info per serve

    Calories – 218
    Protein – 7.4g
    Fat – Total 4g
    Fat/Saturated – 2g
    Carbohydrate – 35g
    Sugars: 28g
    Fibre: 3.6g

    Healthy Dessert – Option 2

    Chocolate mousse

    Ingredients

    • 2 egg whites
    • 80g dark chocolate, melted and cooled
    • 400g low-fat vanilla yogurt

    Method

    1. Use an electric mixer to beat the egg whites until soft
    2. Gradually add the chocolate, beating constantly until smoothed and all combined
    3. Fold in the yogurt
    4. Serve into bowls and place in fridge over night to set

    Serves 4

    Nutritional Info per serve

    Calories – 187
    Protein – 8.4g
    Fat – Total 6.3g
    Fat/Saturated – 5.6g
    Carbohydrate – 23.6g
    Sugars: 23.2g
    Fibre: 30.9g

     
    Our previous healthy dessert recipes:

    To view more of our simple and healthy recipe ideas please visit our Nutrition Page

    MaxNRG Personal Training
    16 Sherbourne Road, Gladstone Park VIC 3043
    0403 741 278
    more info >>

    Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Mountain Climbers – Exercise of the Week

Mountain Climbers – Exercise of the Week

  • Start in a push up position and brace your abs.
  • While keeping your abs braced, pick one foot up off the floor, and bring your knee up to your chest.
  • Do not let your hips sag or rotate.
  • Keep your abs braced and return your leg to the start position.
  • Alternate sides until you complete all of the required repetitions or time limit.

(Click each image for a larger view)

For more abdominal exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>

Categories
Nutrition

Healthy Recipes #7 – Dinner

Last week we gave you two simple lunch recipe ideas Stuffed jacket potatoes with coleslaw filling as well as Chickpea, fennel and onion salad and now this weeks focus is on some more healthy dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

  • Chicken and rocket meatballs

  • Parsley, ricotta and garlic stuffed lamb

Healthy Dinner – Option 3

Chicken and rocket meatballs

Ingredients

  • 400g lean chicken mince
  • 50g rocket, trimmed and finely chopped
  • ½ cup couscous
  • 2 cloves garlic, crushed
  • 1/2 teaspoon paprika
  • 1 egg, lightly beaten
  • Salt and pepper

Method

  1. Preheat oven to 180°C
  2. Line an oven tray with baking paper
  3. Mix the chicken mince, rocket, couscous, garlic, paprika and egg in a mixing bowl combining everything together well
  4. Season with salt and pepper
  5. Wet you hands and shape the mixture into 8 small oval balls and place onto oven tray
  6. Place in fridge for 10 minutes
  7. Bake meatballs for 20 minutes, until they are cooked through

Serves 4

Nutritional Info per serve

Calories – 218
Protein – 22.8g
Fat – Total 9.6g
Fat/Saturated –2.8g
Carbohydrate – 10g
Sugars: 0.2g
Fibre: 0.6g

Health Dinner – Option 4

Parsley, ricotta and garlic stuffed lamb

Ingredients

  • ½ cup low-fat ricotta
  • ¼ cup chopped parsley
  • 2 cloves garlic, crushed
  • Finely grated zest od lemon
  • 2 teaspoons lemon juice
  • Salt and pepper
  • 1 x 500g lamb backstrap

Method

  1. Mix ricotta, parsley, garlic, lemon zest and juice together and season with salt and pepper.
  2. Cut the lamb fillet lengthways, halfway through to the centre
  3. Open up and spread with the ricotta stuffing
  4. Tie the fillet with kitchen twine to seal
  5. Place non-stick frying pan over a high heat
  6. Cook lamb 5 minutes on each side until browned
  7. Remove from heat, cover with foil and set aside to rest for 10minutes before slicing

Serves 4

Nutritional Info per serve

Calories – 211
Protein – 19g
Fat – Total 14.6g
Fat/Saturated –8.1g
Carbohydrate – 1g
Sugars: 0.8g
Fibre: 0.5g

 
Our previous healthy dinner recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Jack Knife – Exercise of the Week

Jack Knife – Exercise of the Week

  • Get into a push up position placing your hands flat on the floor and rest the tops of your feet and your shins on the ball.
  • Keep your arms straight with your back flat so that your body forms a straight line from your shoulders to your feet.
  • Pull your knees close to your chest, letting the ball roll slightly forward by contracting your abs and pulling it forward.
  • Pause and then return the ball to the starting position by rolling it backwards.

(Click each image for a larger view)

For more abdominal exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>

Categories
Nutrition

Healthy Recipes #6 – Lunch

Last week we gave you two more simple breakfast recipe ideas Bacon and asparagus frittata as well as Carrot and zucchini muffins and now this weeks focus is on some more lunch ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy lunch options are:

  • Stuffed jacket potatoes with coleslaw filling

  • Chickpea, fennel and onion salad

Healthy Lunch – Option 1

Stuffed jacket potatoes with coleslaw filling

Ingredients

  • 4 potatoes
  • 1 cup shreddered cabbage
  • 1 carrot, grated
  • 1 spring onion, trimmed and chopped
  • ¼ cup low-fat mayonnaise
  • 1/3 grated low-fat cheese

Method

  1. Preheat oven to 180°C
  2. Wrap each potato in foil and bake for an hour
  3. Mix all the ingredients, except the cheese in bowl
  4. Scoop the centre from each potato and chop roughly
  5. Add chopped potato and mix well
  6. Put some cheese into the base of each potato and top with coleslaw

Serves 4

Nutritional Info per serve

Calories –103
Protein – 3.6g
Fat – Total 0.2g
Fat/Saturated – 0g
Carbohydrate – 20g
Sugars – 0.8g
Fibre – 3g

Healthy Lunch – Option 2

Chickpea, fennel and onion salad

Ingredients

  • 1 x 220g chickpeas, rinsed and drained
  • 1 small fennel bulb, thinly sliced
  • 1 small red onion, halved and thinly sliced
  • 250g cherry tomatoes, halved
  • ½ cup chopped parsley leaves
  • 2 tablespoons lemon juice
  • 1 teaspoon honey
  • 1 teaspoon wholegrain mustard

Method

  1. Toss together the chickpeas, fennel, tomatoes and parsley in large mixing bowl
  2. Separately whisk the lemon juice, honey and mustard together
  3. Drizzle the dressing over the salad and toss gently and serve

Serves 4

Nutritional Info per serve

Calories –84
Protein – 4g
Fat – Total 1.3g
Fat/Saturated – 0.20g
Carbohydrate – 11g
Sugars – 4g
Fibre – 4g

Our previous healthy lunch recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Hanging Knee Raise – Exercise of the Week

Hanging Knee Raise – Exercise of the Week

  • Hang from a chin-up bar and brace your abs.
  • Slowly bring your knees to your chest using your lower abdominal muscles to pull your hips up and curling them as close to your chest as you can.
  • Slowly return to the start position. Repeat as many times as you can.

Note: This exercise is quite advanced, so most beginners may struggle to perform this exercise.

(Click each image for a larger view)

For more abdominal exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>