Category Archives: Newsletters

Is it possible to build muscle and lose fat at the same time?

Building muscle and losing fat at the same time was once considered impossible, however, more recent observations have revealed that increasing muscle mass while reducing body fat is in fact achievable (Barakat et al., 2020). Reducing fat mass requires an energy deficit to force the body to essentially cannibalize itself (a catabolic state): we want […]

Recipe Of The Month: Sesame Chicken and Brown Rice Salad Bowl

Try this sesame encrusted chicken and brown rice salad bowl for a delicious, quick and easy meal. Serves  4 Preparation   10 mins Cooking   15 mins Ingredients: 1 x Lilydale Free Range Chicken Breast Fillets (approx. 900g), cut in half horizontally 1 tblsp olive oil 2 tblsp sesame seeds 2 tblsp tahini Juice and zest of 1 lemon 3 […]

Recipe of The Month: One-Tray Baked Salmon and Vegetables

One-Tray Baked Salmon and Vege The minimal prep, magic one-dish fish bake you didn’t know you needed! For that taste of Springtime we’re all waiting for. Serves 4 Ingredients 2 lemons, with zest to serve 750g potatoes, unpeeled, washed, cut small 1 red or yellow capsicum, cut up into small pieces 8 sprigs thyme 1 […]

Recipe of the Month: Chicken & Chickpea Cous Cous Paella

Ingredients – 1 tablespoon olive oil – 4 small (680g) skinless chicken thighs*, – cut into bite-sized pieces – 1 red onion, medium thinly sliced – 1 red capsicum, medium thinly sliced – 4 garlic cloves, thinly sliced – 2 tablespoons smoked paprika – 1 tablespoon ground cumin – 1 cup reduced salt chicken stock […]

20 Minute HIIT Home Work Out – no equipment needed!

With Sydney currently in lockdown , we asked our resident Exercise Physiologist Brendan, to write up a program for our clients to use and share with their friends and family to help stay active during the lockdown. The program includes warm up and warm down phases as well as pictures/diagrams to show each exercise. Please […]

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