Categories
Nutrition

Healthy Recipes #5 – Breakfast

Last week we gave you two simple dessert recipe ideas Blood orange jelly as well as Chocolate fudge cake and now this weeks focus is on some more 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:

  • Bacon and asparagus frittata

  • Carrot and zucchini muffins

Healthy Breakfast – Option 1

Bacon and asparagus frittata

Ingredients

  • 2 rashers rindless shortcut bacon, chopped
  • 6 eggs
  • ¼ cup grated low-fat cheese
  • 1 bunch chives, snipped
  • Salt and pepper
  • 2 bunches asparagus, ends cut off and blanched

Method

  1. Preheat oven to 180°C
  2. Spray olive oil on a non stick frying pan over a medium heat
  3. Cook bacon until golden brown
  4. Whisk the eggs, cheese and chives together and season well with salt and pepper
  5. Place the asparagus spears over the bacon
  6. Pour on the mixture gently
  7. Cook for 4-5 minutes until base of frittata has set
  8. Place the pan into the oven and cook for 10-15 minutes until frittata is golden and set
  9. Cut into wedges and serve

Serves 4

Nutritional Info per serve

Calories – 193
Protein – 20g
Fat – Total 12g
Fat/Saturated – 4.4g
Carbohydrate – 1.1g
Sugars: 1.1g
Fibre: 0.8g

Healthy Breakfast – Option 2

Carrot and zucchini muffins

Ingredients

  • 1 ½ cups wholemeal self raising flour
  • 1 teaspoon baking powder
  • 1 medium carrot, grated
  • 1 medium zucchini, grated
  • 2 tablespoons brown sugar
  • ¼ cup sultanas
  • 1 tablespoon chopped walnuts
  • 1 egg, lightly beaten
  • ½ cup no-fat milk
  • 2 teaspoon vegetables oil

Method

  1. Preheat oven to 200°C
  2. Line muffin tray with paper cases
  3. Sift flour and baking powder into a bowl
  4. Add in and mix the carrot, zucchini, sugar, sultanas and walnuts
  5. In separate bowl whisk the egg, milk and oil together then fold into dry ingredients until all in combined
  6. Make sure not to over mix as it will make the muffins tough
  7. Spoon the mixture into each paper case two-thirds full
  8. Place in oven and bake for 20 minutes

Serves 12

Nutritional Info per serve

Calories – 148
Protein – 4.9g
Fat – Total 2.4g
Fat/Saturated – 0.4g
Carbohydrate – 25g
Sugars – 7g
Fibre – 3.8g

 
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

Glute Bridge – Exercise of the Week

Glute Bridge – Exercise of the Week

  • Lie on your back with your knees bent and feet flat on the floor
  • Brace your abs, and contract your glutes by squeezing your butt muscles together
  • Bridge your hips up by contracting your glutes. Don’t use your lower back
  • Hold your hips elevated for roughly 10 seconds to begin with. Keep your abs braced and squeeze the glutes
  • Slowly lower your hips back down and rest on the ground. Then repeat.
  • Initially aim for 10 seconds and gradually increase the time as you become stronger

Visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library for more lower body exercises

Categories
Nutrition

Healthy Recipe #4 – Dessert

We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options/ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!

Last week we gave you two simple dinner ideas Tandoori chicken skewers with yogurt mint sauce as well as Balsamic chicken with steamed vegetables and now this weeks focus is some simple ideas for dessert (which of course should only be used in moderation).

This weeks two dessert options are:

  • Blood orange jelly

  • Chocolate fudge cake

Healthy Dessert – Option 1

Blood orange jelly

Ingredients

  • 2 cups freshly squeezed blood orange juice
  • ¼ cup caster sugar
  • 1 tablespoon gelatine powder
  • ¼ cup hot water
  • 2 oranges, sliced

Method

  1. Pour the blood orange juice and sugar into a saucepan on a medium heat
  2. Stir until sugar has dissolved
  3. Simmer for 3 minutes
  4. Whisk gelatine and hot water together until the gelatine has dissolved
  5. Pour into the hot juice and stir to combine
  6. Pour mixture into jelly cup moulds and place in fridge overnight to set
  7. Serve onto plate with orange sliced oranges

Serves 4

Nutritional Info per serve

Calories – 131
Protein – 4.1g
Fat – Total 0g
Fat/Saturated –0g
Carbohydrate – 28g
Sugars: 28g
Fibre: 1.6g

Healthy Dessert – Option 2

Chocolate fudge cake

Ingredients

  • 60g dark chocolate, finely chopped
  • ¼ cup cocoa, keep extra for dusting
  • ¼ cup boiling water
  • 6 egg whites
  • ¾ cup caster sugar
  • ½ cup plain flour, sifted

Method

  1. Preheat oven to 170°C
  2. Line a 20cm cake tin with baking paper
  3. Place the chocolate and cocoa in a bowl
  4. Pour the boiling water in and stir until chocolate has melted and mixture is smooth
  5. Use an electric mixer to beat the egg whites until soft peaks form
  6. Add sugar 1 tablespoon at a time and complete beating until sugar has dissolved and the meringue is thick and glossy
  7. Add and mix chocolate mixture
  8. Fold in the flour gently until combined
  9. Pour into cake tin and bake for 45 minutes
  10. Allow to cool and remove and serve with a dusting of cocoa on top

Serves 12

Nutritional Info per serve

Calories – 98
Protein – 2.9g
Fat – Total 1.9g
Fat/Saturated –1.6g
Carbohydrate – 17.6g
Sugars: 12.8g
Fibre: 0.5g

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

Decline Dumbbell Flyes – Exercise of the Week

Decline Dumbbell Flyes – Exercise of the Week

  • Find a bench that has a slight decline of around 30 degrees
  • Lie down on the bench on your back, holding a set of dumbbells in line with your lower chest
  • Keep your abs braced and be sure not to arch your lower back
  • Hold the dumbbells so that your palms are facing inwards (towards each other) and the weights are together above your chest
  • Slowly lower your arms down and out with a slight bend in your arms (as if you were trying to hug a big tree)
  • Squeeze the muscles in your chest together bringing the weights back to the original starting position above your chest

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

Categories
Nutrition

Healthy Recipes #3 – Dinner

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

Last week we gave you two simple lunchtime ideas Country Vegetable Soup as well as Chargrilled asparagus, bocconcini and watercress salad and now this weeks focus is some simple ideas for dinner using chicken.

This weeks two healthy dinner options are:

  • Tandoori chicken skewers with yogurt mint sauce

  • Balsamic chicken with steamed vegetables

Healthy Dinner – Option 1

Tandoori chicken skewers with yogurt mint sauce

Ingredients

  • 500g chicken tenderloins
  • ¼ cup tandoori paste
  • ¼ light and creamy coconut flavoured evaporated milk
  • 200g low-fat natural yogurt
  • 2 tablespoons chopped mint leaves
  • 1 table spoon lemon juice
  • ½ teaspoon sumac
  • 2 cups steamed rice

Method

  1. Prepare chicken pieces onto skewers and place into dish
  2. Mix together tandoori paste and evaporated milk
  3. Pour over the chicken
  4. Coat all the chicken
  5. Cover with gladwrap and allow to marinate in fridge for 2 hours
  6. Meanwhile, Mix yogurt, mint, lemon juice and sumac in a bowl
  7. Place a non-stick frying pan over a medium heat
  8. Cook chicken skewers for 3 minutes on each side until brown and cooked through
  9. Serve on a bed of steamed rice with a sprinkle of sumac and yogurt sauce on top

Serves 4

Nutritional Info per serve

Calories – 396
Protein – 38g
Fat – Total 12g
Fat/Saturated –2.9g
Carbohydrate – 32.3g
Sugars: 5.4g
Fibre: 1.5g

Healthy Dinner – Option 2

Balsamic chicken with steamed vegetables

Ingredients

  • 4 x 100g skinless chicken breast fillets
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, crushed
  • 1 teaspoon brown sugar
  • Olive oil spray
  • Steamed vegetables – carrot, broccoli and green beans to serve

Method

  1. Place chicken into shallow dish
  2. Mix together the vinegar and brown sugar
  3. Pour over the chicken pieces
  4. Coat all over the chicken
  5. Cover with gladwrap and marinate in fridge for 30 minutes
  6. Spray a non-stick frying pan and place over a medium heat
  7. Cook chicken, basting every now and then for 5 minutes on each side or until cooked through
  8. Serve with steamed vegetables

Serves 4

Nutritional Info per serve

Calories – 174
Protein – 23.9g
Fat – Total 6.5g
Fat/Saturated – 1.8g
Carbohydrate – 3.0g
Sugars: 3.1g
Fibre: 2.2g

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

Categories
Exercise of the Week

Dumbbell Squat – Exercise of the Week

Dumbbell Squat – Exercise of the Week

This exercise is exactly the same as the bodyweight squat but with the added resistance of dumbbells

  • Stand with your feet just greater than shoulder-width apart
  • Start the movement at the hip joint
  • With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”.
  • Squat as deep as possible, but keep your low back tensed in a neutral position
  • Don’t let your lower back round
  • Push with your glutes, hamstrings, and quadriceps to return to the start position
  • For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs

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

Categories
Nutrition

Healthy Recipes #2 – Lunch

We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options/ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!

Last week we gave you two simple breakfast ideas French Toast with berries and yogurt as well as Baked ricotta with baby spinach leaves and tomato and now this weeks focus is some simple ideas for lunch.

This weeks two healthy lunch options are:

  • Country vegetable soup

  • Chargrilled asparagus, bocconcini and watercress salad

Healthy Lunch – Option 1

Country vegetable soup

Ingredients

  • 1 teaspoon rice bran oil
  • 1 leek, halved lengthways and chopped
  • 1 carrot, peeled and diced
  • 1 turnip, peeled and diced
  • 1 stick celery, chopped
  • 2 cups reduced-salt chicken stock
  • 2 cups water
  • ½ cup frozen peas
  • 2 tablespoons rice
  • Salt and pepper
  • 1 tablespoon shredded basil leaves

Method

  1. Put large saucepan over a medium heat
  2. Add leek and cook for 2 minutes or until soft
  3. Add carrot, turnip, and celery
  4. Cover and cook for 5-7 minutes or until all vegetables have softened
  5. Add the stock and 2 cups of water, peas and rice and bring to the boil
  6. Reduce heat to low and simmer for 13-15 minutes or until rice is cook and vegetables are tender
  7. Season well with salt and pepper and add basil just before serving

Serves 4

Nutritional Info per serve

Calories – 102
Protein – 4.6g
Fat – Total 2g
Fat/Saturated – 0.4g
Carbohydrate – 14.5g
Sugars: 5.6g
Fibre: 5g

Healthy Lunch – Option 2

Chargrilled asparagus, bocconcini and watercress salad

Ingredients

  • Olive oil spray
  • 4 slices of crusty bread
  • 2 bunches asparagus, ends trimmed
  • 1 bunch watercress, leaves picked
  • 6 baby bocconcini, halved
  • 2 tablespoon chopped capers
  • 2 tablespoons balsamic vinegar

Method

  1. Preheat oven to 180°C
  2. Spray 2 oven trays with olive oil spray
  3. Place the bread in a single layer on one tray
  4. Place asparagus on the other tray
  5. Spray some more olive oil over the top of both bread and asparagus and bake for 10 minutes
  6. Please a slice of bread on the plate
  7. Top with so asparagus, watercress, bocconcini and capers
  8. Serve with a drizzle of balsamic vinegar

Serves 4

Nutritional Info per serve

Calories – 210

Protein – 14.6g

Fat – Total 11.4g

Fat/Saturated – 6.5g

Carbohydrate – 10.8g

Sugars: 2.2g

Fibre: 2g
 
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

Decline Bench Press – Exercise of the Week

Decline Bench Press – Exercise of the Week

  • Find a bench that has a slight decline of around 30 degrees
  • Lie down on the bench on your back, holding a set of dumbbells in line with your lower chest
  • Keep your abs braced and be sure not to arch your lower back
  • Hold the dumbbells so that your palms are facing away from you (towards your feet) and the weights are together above your chest
  • Slowly lower your arms down and out vertically, staying in line with your lower chest and stop when your elbows reach 90 degrees
  • Push back up again bringing the weights back to the original starting position above your chest

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

Categories
Nutrition

Healthy Recipes #1 – Breakfast

The secret to living a long and healthy life requires not only regular exercise and physical activity but also to keep a well balanced diet but it can be difficult to regularly  come up with new and exciting ways to follow a healthy and nutritious diet. In addition to our MaxNRG exercise and workout videos/information, we now bring to you a variety of healthy recipes to try at home. We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options/ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!


To kickstart this new segment we have provided two breakfast options:

  • French Toast with berries and yogurt

  • Baked ricotta with baby spinach leaves and tomato

Healthy Breakfast – Option 1

French Toast with berries and yogurt

Ingredients

  • 2 eggs
  • ½ cup no-fat milk
  • 4 slices bread
  • Olive oil spray
  • 2 cups fresh berries(strawberries & blueberries)
  • ½ cup low-fat yogurt

Method

  1. Whisk the eggs and milk together in shallow bowl
  2. Add the slices of bread and soak both sides thoroughly in the mixture
  3. Spray olive oil on a non stick frying pan over a medium heat
  4. Cook the bread for 1-2 minutes on each side until golden
  5. Serve on plate topped with berries and a little yogurt

Serves 4

Nutritional Info per serve

Calories – 185
Protein – 11g
Fat – Total 3.9g
Fat/Saturated – 1g
Carbohydrate – 24g
Sugars: 9.7g
Fibre: 4.lg

Healthy Breakfast – Option 2

Baked ricotta with baby spinach leaves and tomato

Ingredients

  • 1 ½ cups low-fat ricotta
  • 2 eggs, lightly beaten
  • 1 cup shredded baby spinach
  • 2 tablespoons shredded basil leaves
  • Salt and pepper
  • 250g cherry truss tomatos

Method

  1. Preheat oven to 200°C
  2. Grease a 6-hole friand pan with spray oil
  3. Mix together the ricotta, eggs, baby spinach and basil in large mixing bowl until well combined
  4. Season well with salt and pepper
  5. Scoop into the prepared friand pan
  6. Bake for 15-20 minutes or until ricotta is set
  7. Meanwhile place the tomatoes to a bake tray and place in oven for 5 mins or until the tomatoes have just start to split.
  8. Serve the baked ricotta onto a plate and serve with tomatoes as a side
  9. Top off with extra basil leaves

Serves 6

Nutritional Info per serve

Calories – 132
Protein – 12g
Fat – Total 8.3g
Fat/Saturated – 4.5g
Carbohydrate – 2.6g
Sugars: 2.5g
Fibre: 0.8g

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

Burpee – Exercise of the Week

Burpee – Exercise of the Week

  • Stand with your feet shoulder-width apart
  • Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position
  • Thrust your feet back in and then stand up
  • Jump as high as you can reaching your hands up overhead.
  • Repeat

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