Categories
Nutrition

Healthy Recipe #50 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty Dinner recipe ideas –  Chicken-Almond Stir-Fry and Thai Chicken Basil Stir-Fry and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • ORANGE CREAM ICEY SMOOTHIE
  • PEACHY CREAM SMOOTHIE

ORANGE CREAM ICEY SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup Greek yogurt
• 1 frozen orange
• 1 cup water

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 233
PROTEIN : 41g
CARBS : 15g
FAT : 1g

PEACHY CREAM SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup greek yogurt
• 1 cup water
• 1 cup frozen peach chunks

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 221
PROTEIN : 42g
CARBS : 21g
FAT : 1g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #49 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty breakfast recipe ideas –  Choc Peanut Butter Oat Muffins and Spinach & Egg Wrap and now try this weeks delicious dinner recipes.

This weeks two new healthy dinner options are:

  • CHICKEN-ALMOND STIR-FRY
  • THAI CHICKEN BASIL STIR-FRY

CHICKEN-ALMOND STIR-FRY

INGREDIENTS
RECIPE MAKES 2 SERVINGS
• 2 boneless, skinless chicken
breasts (4oz each), cooked and
cut into cubes
• 1 tablespoon soy sauce
• ¼ cup low sodium chicken broth
• 1 clove garlic, crushed
• 1 teaspoon fresh ginger, grated
• 2 teaspoons coconut oil
• ¼ cup slivered almonds
• 1 cup broccoli florets
• 1 cup snow peas, cut in half
• 1 cup mushrooms, sliced
• 2 scallions, cut into pieces
about 1 inch (2.5 cm) long

DIRECTIONS
1. Make sure all ingredients are chopped, sliced, and grated before cooking.
Once ready, stir together the soy sauce, broth, garlic, and ginger.
2. Heat 1 teaspoon of coconut oil in a wok or large pan over high heat.
3. Add the almonds and stir-fry them until they’re light golden.
Remove and set aside.
4. Heat another teaspoon of coconut oil in the pan and add the broccoli,
snow peas, mushrooms, and scallions to the pan. Stir-fry for about 5
minutes or until just barely tender-crisp. Add the chicken and stir-fry
for about 1 minute and toss everything together well.
5. Cover and simmer for 3 to 4 minutes.
6. Top with the almonds and serve.

Per Serving
CALORIES: 238
PROTEIN : 32g
CARBS : 5g
FAT : 10g

THAI CHICKEN BASIL STIR-FRY

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 4 boneless, skinless chicken
breasts (4oz each)
• 2 tablespoons thai fish sauce
• 2 tablespoons soy sauce
• Pinch of stevia
• 2 teaspoons dried basil
• 1 teaspoon red pepper flakes
• 2 teaspoons coconut oil
• 2 cloves garlic, crushed
• 1 small onion, sliced
• 3 cups green beans
(cut each bean in 3-4 pieces)

DIRECTIONS
1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for
several seconds, then turn off the blender. Add the basil and red
pepper flakes, set aside.
2. Heat 1 teaspoon of oil in a wok or pan over high heat and add
the garlic, chicken, and onion and stir-fry for 3 to 4 minutes.
Add the green beans and continue to stir-fry until the chicken is
cooked through.
3. Stir the fish sauce mixture into the stir-fry. Turn the heat
to medium, cover, and simmer for 2 to 3 minutes
(the beans should be tender-crisp).

Per Serving
CALORIES: 198
PROTEIN : 31g
CARBS : 5g
FAT : 6g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #48 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty snack recipe ideas –  Choc-Mint Smoothie and Kiwi Smoothie and now try this weeks delicious breakfast recipes.

This weeks two new healthy breakfast options are:

  • CHOC PEANUT BUTTER OAT MUFFINS
  • SPINACH & EGG WRAP

CHOC PEANUT BUTTER OAT MUFFINS

INGREDIENTS
RECIPE MAKES 6 SERVINGS
(6 MUFFINS)
• 1 cup oatmeal
• 6 egg whites
• 1 scoop of chocolate protein
powder
• 2 teaspoons pure cocoa powder
• Pinch of stevia
• ¼ teaspoon of baking powder
• 2 tablespoons of natural
peanut butter
• 1/3 cup water

DIRECTIONS
1. Mix the dry ingredients together in a large bowl.
2. Then add the egg whites, peanut butter, and water.
3. Stir until mixed well. Scoop into a muffin pan
coated with cooking spray.
4. Bake at 350oF for 25 minutes.

Per Serving
CALORIES: 177
PROTEIN : 22g
CARBS : 11g
FAT : 5g

SPINACH EGG WRAP

INGREDIENTS
RECIPE MAKES 1 SERVING
(1 TORTILLA)
• 1 small whole wheat tortilla
• ½ cup chopped spinach
• 3 egg whites
• 1 egg
• 1 tablespoon low fat feta
cheese
• 1 tablespoon sun-dried tomatoes

DIRECTIONS
1. Spray a small pan with nonstick spray, and bring to medium heat.
Beat eggs, and cook in pan. You can cook it as an omelette or
scramble. Remove the pan from heat, re-spray, and then return to
medium heat.
2. Add chopped spinach and tomatoes. Stirring occasionally, cook
for about 1 minute (until spinach has wilted). Add the cheese to
the pan and cook for an additional 30 seconds. Remove from heat, and allow to cool slightly. Meanwhile,
heat tortilla in the microwave until slightly warm.
3. Place veggie/cheese mixture in the center of the tortilla. Place
egg on top, and wrap the tortilla.

Per Serving
CALORIES: 236
PROTEIN : 25g
CARBS : 26g
FAT : 7g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #47 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty dinner recipe ideas –  Salsa Marinated Steak and Spanish Steak and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • CHOC-MINT SMOOTHIE
  • KIWI SMOOTHIE

CHOC-MINT SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Protein
• 1 teaspoon pure cocoa powder
• 1 teaspoon mint extracts
• Pinch of stevia
• ½ cup skim milk
• 1 cup water
• 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 202
PROTEIN : 35g
CARBS : 11g
FAT : 2g

KIWI SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup low fat cottage cheese
• 1 medium peeled kiwi fruit
• 1 cup water
• 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 262
PROTEIN : 46g
CARBS : 15g
FAT : 2g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Weekly Workout

Weekly Workout #6 – Upper Body Blast!

 

The team at MaxNRG PT understand sometimes you would like to do your own workout at home, park or at your local gym. So we are now happy to provide our new ‘Weekly Workout’.

Each Wednesday we will be posting new workouts, exercise ideas and variations and some challenges that you can set for yourself.

Upper Body Blast!

Last week we did your legs now its time for your upper body. Here is a range of upper body exercises, working your chest, shoulders, back and arms.  This workout will really get your upper body pumping and finishing off with some dumbbell punches you will sure to be feeling it at the end!

Equipment needed: Step or bench, Fitball, Dumbbells, Chin Up bar
Duration: 30 seconds each exercise with step ups in between each exercise Repeat Twice

1. Decline Push ups


Watch video here

2. Bent Over Rows

3. Push Press



Watch Video here
4. Dips

Watch video here

5. Chest Press

Watch Video here

6. Bicep Curls

Watch Video here

7. Chin Up


Watch Video here

8. Dumbbell Tricep Extentions

Watch Video here

9. Dumbbell Punches – pick up some lighter dumbbells and punch it out!

 

We look forward to giving up more workouts and challenges each week, Stay tuned!

For more information about how MaxNRG Personal Training can assist you with your fitness needs check out our Melbourne Mobile Personal Training website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipe #46 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty breakfast recipe ideas –  Chocolate French Toast and Mixed Omelette and now try this weeks delicious dinner recipes.

This weeks two new healthy dinner options are:

  • SALSA MARINATED STEAK
  • SPANISH STEAK

SALSA MARINATED STEAK

INGREDIENTS
RECIPE MAKES 2 SERVINGS
• 2 sirloin steaks (4oz each)
• 1/3 cup salsa
• 2 tablespoons lime juice
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• ¼ teaspoon ground cumin

DIRECTIONS
1. Make marinade: combine salsa, lime juice, garlic, oregano,
and cumin. Reserve 2 tablespoons marinade.
2. Place beef steaks in a re-sealable plastic bag and add remaining
marinade (minus 2 tablespoons), turning to coat.
3. Close bag securely and marinate in refrigerator 6 to 8 hours
(or overnight), turning occasionally.
4. Cook in a pan or on a grill, brush
with the reserved marinade as it cooks.

Per Serving
CALORIES: 203
PROTEIN : 33g
CARBS : 2g
FAT : 7g

SPANISH STEAK

INGREDIENTS
RECIPE MAKES 4 SERVING
• 1 pound beef round steak
• 1 cup sliced onion
• ½ cup chopped celery
• 1 green bell pepper,
sliced in rings
• 2 teaspoons dried parsley
• 1 tablespoon Worcestershire
sauce
• 1 tablespoon mustard
• 1 tablespoon chilli powder
• 1 cup tomato sauce
• 2 teaspoons minced garlic

DIRECTIONS
1. Put half the onion, celery, and green pepper in slow cooker.
2. Cut steak into serving-size pieces (4oz) and place steak pieces
in slow cooker.
3. Combine parsley, garlic, Worcestershire sauce, mustard, tomato
sauce, and remaining half onion, celery, green pepper, and pour
over steak.
4. Cover and cook on low 6-8 hours.

Per Serving
CALORIES: 192
PROTEIN : 28g
CARBS : 5g
FAT : 7g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #45 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty lunch recipe ideas –  Spicy Peanut Chicken and Super Spicy Citrus Chicken and now try this weeks delicious breakfast recipes.

This weeks two new healthy breakfast options are:

  • CHOCOLATE FRENCH TOAST
  • MIXED OMELETTE

CHOCOLATE FRENCH TOAST

INGREDIENTS
RECIPE MAKES 1 SERVING
• 3 egg whites
• ½ scoop chocolate protein
powder
• 2 slices whole wheat bread
• Drop of maple extracts
• Pinch of cinnamon powder
• Pinch of stevia

DIRECTIONS
1. Lightly coat pan with cooking spray. Heat pan on medium
low heat. Mix all ingredients in a mixing bowl (except for bread,
cinnamon and stevia)
2. Dip both sides of the bread into mixture until completely covered,
soak bread for a few seconds to ensure absorption.
3. Add slices to preheated pan, and cook each side brown until
golden brown.
4. Lightly sprinkle with stevia and cinnamon.

Per Serving
CALORIES: 315
PROTEIN : 33g
CARBS : 39g
FAT : 3g

MIXED OMELETTE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 egg
• 4 egg whites
• 1 tablespoon fat free sour cream
• 2oz cooked, smoked or canned
salmon
• 1 tablespoon fresh basil
• 1 tablespoon scallion, chopped
• Pinch of dried parsley
• Pinch of pepper

DIRECTIONS
1. Beat eggs and pour in pan.
2. When omelette hardens, place salmon on top.
3. Top with sour cream and sprinkle basil, scallion,
parsley and pepper.
4. Fold in half and cook until ready.

Per Serving
CALORIES: 251
PROTEIN : 36g
CARBS : 2g
FAT : 11g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #44 – Lunch

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty snack recipe ideas –  Banna Split Smoothie and Blueberry Smoothie and now try this weeks delicious lunch recipes.

This weeks two new healthy lunch options are:

  • SPICY PEANUT CHICKEN
  • SUPER SPICY CITRUS CHICKEN

SPICY PEANUT CHICKEN

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 4 boneless, skinless
chicken breasts (4oz each)
• 2 tablespoons raw peanuts
• 1 teaspoon ground cumin
• ½ teaspoon ground cinnamon
• 2 tablespoons peanut oil
• ½ onion, thinly sliced
• 2 tablespoons natural peanut
butter
• 1 tablespoon lemon juice
• 2 cloves garlic, crushed
• ½ fresh jalapeño, sliced

DIRECTIONS
1. On a saucer or plate, stir the cumin and cinnamon together and
then rub into both sides of chicken breasts. Put the oil in a heavy
pan over medium heat and add the chicken and sliced onion.
Brown the chicken a bit on both sides.
2. While that’s happening, put all the liquid in a blender or food
processor along with the peanut butter, lemon juice, garlic, and
jalapeño. Blend until smooth (tip: wash your hands after handling
hot pepper).
3. Pour this rather thick sauce over the chicken (after turning the
chicken) and cover. Turn the heat to low, and let it cook for 10 to
15 minutes or until the chicken is cooked through.

Per Serving
CALORIES: 253
PROTEIN : 30g
CARBS : 4g
FAT : 13g

SPICY CITRUS CHICKEN

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 4 boneless, skinless chicken
breasts (4oz each)
• 2 tablespoons olive oil
• 3 tablespoons lime juice
• 3 tablespoons lemon juice
• 2 teaspoons red pepper flakes
• 2 teaspoons grated ginger
• ½ teaspoon natural honey
• Pinch of stevia
• 2 scallions, finely sliced
• 2 tablespoons chopped cilantro

DIRECTIONS
1. Sauté the chicken in the olive oil over medium-high heat. Cover
the pan and tilt the lid.
2. While it’s sautéing, mix together the lemon juice, red pepper
flakes, ginger, stevia and honey.
3. After the chicken has turned golden on both sides (about 4 to
5 minutes per side), pour the lime juice mixture into the pan.
Turn the breasts over to coat both sides. Sauté for another 2 to
3 minutes on each side and move the chicken to serving plates.
Scrape the liquid from the pan over the chicken.
4. Scatter sliced scallions and chopped cilantro
over each portion and serve.

Per Serving
CALORIES: 174
PROTEIN : 27g
CARBS : 3g
FAT : 6g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #41 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty Lunch recipe ideas –  Mexican Potato Salad and Oriental Rice and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • COTTAGE TUNA SALSA
  • DOUBLE ALMOND COTTAGE CHEESE

COTTAGE TUNA SALSA

INGREDIENTS
• ½ cup low fat cottage cheese
• 1 can tuna (drained – 3oz)
• 1 tablespoon salsa
• 1 teaspoon olive oil
• Pinch of oregano
• Pinch of black pepper

DIRECTIONS
1. Mix all the ingredients together in a bowl, stir well and enjoy!

Per Serving
CALORIES: 222
PROTEIN : 37g
CARBS : 5g
FAT : 6g

DOUBLE ALMOND COTTAGE CHEESE

INGREDIENTS
RECIPE MAKES 1 SERVING
• ½ cup low fat cottage cheese
• 1 teaspoon natural almond butter
• 1 tablespoon slivered almonds
• Pinch of stevia
• Pinch of cinnamon

DIRECTIONS
1. Mix all the ingredients together in a bowl, stir well and enjoy!

Per Serving
CALORIES: 195
PROTEIN : 18g
CARBS : 6g
FAT : 11g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #40 – Lunch

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies 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!

Previously we gave you two tasty breakfast recipe ideas –  Club Omelette and Pizza Omelette and now try this weeks delicious lunch recipes.

This weeks two new healthy lunch options are:

  • MEXICAN POTATO SALAD
  • ORIENTAL RICE

MEXICAN POTATO SALAD

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound red potatoes, cooked
• ½ red bell pepper, diced
• ½ cup black beans
• ¼ cup celery, sliced
• 1 scallion, thinly sliced
• 1 tablespoon fresh cilantro,
chopped
• ½ cup salsa

DIRECTIONS
1. In large bowl, combine all the ingredients.
2. Stir gently.

Per Serving

CALORIES: 144
PROTEIN : 7g
CARBS : 29g
FAT : 0g

ORIENTAL RICE

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• ¾ cup long-grain brown rice
(uncooked)
• ½ cup green bell pepper, finely
chopped
• ¼ cup onion, finely chopped
• ¼ cup celery, finly chopped
• ½ cup sliced water chestnuts,
halved
• ¾ cup low sodium chicken broth
• ¾ cup water
• ¼ teaspoon ground sage
• ¼ teaspoon nutmeg
• Salt and pepper

DIRECTIONS
1. In a medium pot, combine rice and water.
2. Bring the rice to a boil, uncovered, at medium heat.
3. When the rice is boiling, turn the heat down to medium low and
add all the remaining ingredients.
4. Place the lid on the pot, tilting it to allow steam to escape, and
cook until rice is tender and liquid is absorbed.
*If using a rice cooker: add all ingredients and cook until rice is ready.

Per Serving
CALORIES: 146
PROTEIN : 2g
CARBS : 32g
FAT : 1g

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

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au