NuFit Coaching

24/01/2024

Remember, it’s not just about the scales ! ⚖️
Credit

10/01/2024

Berries & Cream Smoothie

🥥🍓🥬 This smoothie recipe comes from our friends at Nutribullet, and it’s filled with plenty of colourful plant foods and healthy fats.

It makes for a great smoothie in the morning or post-workout.

Enjoy! 😋

Ready in: 2 minutes

Serves: 1

Ingredients:

● 1 cup spinach
● ½ cup frozen mixed berries
● 1 cup unsweetened vanilla almond milk
● ½ cup unsweetened coconut milk
● 1 tablespoon almond butter (or nut butter of your choice)
● 1 teaspoon ground flaxseed (linseed)
● Dash of cinnamon

Step 1: Add ingredients into blender.
Step 2: Blend. Serve and enjoy.

Nutritional Analysis: calories 225, fat 14g, protein 6g, sodium 211 mg, sugar 5 gram

07/12/2023

⛰️ 🙌🏻 🏞️ This photograph was taken at the Grampians - one of my favourite places in nature 😍🙏⛰️

27/11/2023

❓ What is High Intensity Interval Training (HIIT) ❓

The underlying principle of these workouts ➡️ train hard, close to maximal capacity, rest a little, train hard, rest a little, repeat.
Research suggests HIIT can help to:

✅ decrease body fat
✅ increase strength and endurance
✅ improve health outcomes

It is not necessarily better than other exercise formats. 🏋️‍♀️ Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest. ⏳
More bang for your buck! 💥👊

ℹ️ You can read more about benefits here: https://www.healthline.com/nutrition/benefits-of-hiit

🚲 HERE’S A 20 MINUTE STATIONARY BIKE HIIT WORKOUT FOR YOU TO TRY (30 min including warm up & cool down):

NOTE: The high-intensity exercise should be done at near maximum intensity 8-10/10 effort, and the rest phase around 5/10 effort.

👉 Warm up: 5 mins on bike (start easy & gradually increase to 5/10 effort)

👉 Increase to high resistance: ride for 30 seconds: rest for 90 secs x 2 (4 min)

👉 Sprint as fast as possible for 60 seconds: rest for 90 secs x 2 (4.5 mins)

👉 Increase resistance: ride for 60 seconds: rest for 90 secs x 3 (7.5 mins)

👉 Sprint as fast as possible for 30 secs: rest for 30 secs x 4 (4 mins)

👉 Cool down: 5 mins
🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲🚲

HIIT is extremely taxing on the body, so you shouldn't do it every day. 🥵 Once or twice a week is enough, and you should aim to recover at least 48 hours between your HIIT workouts.

❗️ Remember to check with your doctor before taking on any new exercise routine to make sure it is right for you. 🩺

21/11/2023

Really makes you think right? 🤔

This is spot on!

We must fix the food system and create a healthier nation.

It makes more sense to address the root cause of chronic disease and prevent healthcare interventions in the first place than to try and fix them after the fact.

The “cheap” food that causes disease is not so cheap. The hope and promise of the Green Revolution—to use agricultural technology to create abundant cheap food to feed the world had horrible unintended consequences.

In fact, cheap food turns out to be very, very expensive. Chronic disease is costly. And kills millions.

But that is only a small part of the total cost driven by our food system. Chronic disease is just one spoke in the wheel among many consequences of our current food system.

Add to these costs the real cost of the environment, economy, climate, social justice issues, poverty, education, national security, and more, and this number grows dramatically.

21/11/2023

STUFFED POTATO WITH EGG

Ingredients:
2 large baking potatoes
½ cup salsa
4 eggs
½ cup grated cheese (optional)
salt & pepper

DIRECTIONS
Wash the potatoes well. Pierce them with a fork and wrap them in foil. Bake the potatoes in preheated 200°C oven for 50-60 minutes or until very soft when poked with fork. Once done, remove the potatoes from the oven, remove the foil, and let cool for about 10 minutes.
Once the potatoes are cool enough to handle, cut them in half lengthwise. Scoop out the flesh leaving about 1/3 inch of flesh and skin. Place the flesh into a bowl. Add salsa (and cheese if desired) to the bowl and stir until well combined.
Place the potato shells on a baking tray lined with foil or baking paper. Fill the potato with the salsa + potato mixture. Press the filling down firmly and create a small divot in the centre. Crack an egg over the divot.
Bake the potatoes in 180°C oven for 20-25 minutes or until the egg has set. Depending on your preference, you can wait until both the white and yellow of the egg are fully cooked or remove the potato from the oven before the yellow is fully set.
Remove from oven and add salt and freshly ground pepper to taste.

Store leftovers in fridge.

Enjoy!

Recipe courtesy of Precision Nutrition’s Encyclopedia of Food Recipe Book

20/11/2023

🤹‍♀️TRYING TO JUGGLE A BUSY DAY? 🤹‍♀️
⏳ NEED TO SQUEEZE IN SOME ACTIVITY? ⏳

TRY THIS 7 MINUTE WORKOUT ...….

30 seconds work / 10 seconds rest

1. Jumping Jacks

2. Wall sits

3. Push-ups

4. Ab Crunches

5. Step-ups

6. Squats

7. Triceps Dip on Chair

8. Plank

9. Running in place with high knees

10. Lunges

11. Push-ups with rotation

12. Side planks (15 sec each side)

💪 Still got some fuel in the tank & time to spare? Perform another 1-2 rounds! 💥👊

HINT: There’s several Tabata Timers & HIIT Timers for FREE on Google Play & the App Store to simplify the timing for you ⏳

* Remember to check with your doctor before taking on any new exercise routine to make sure it is right for you. 🩺
** If you’re new to exercise, or it’s been a while, it’s a good idea to get a fitness pro to help you with proper form.

12/11/2023

Highly recommend exploring North East Victoria via the rail trail! A great way to get some exercise in while admiring the beautiful countryside! 😍🙌🏻🦘🐄🐑🌳🦎

We rode our bikes but walking & horseback’s popular as well. 🚴 🚶‍♀️

* A word of warning .. watch out for snakes … I narrowly missed riding over a brown snake *

You can check out the website here:
https://www.greatvictorianrailtrail.com.au/

07/11/2023

Peach
Blueberry
Muffins

3 peaches
2 cups fresh blueberries
1 cup slivered almonds
2 cups almond meal
1/2 cup oats
1/2 cup honey
1/2 cup coconut sugar
1/2 cup egg whites
2 eggs
1 tsp vanilla extract

DIRECTIONS
Begin by washing and dicing the peaches. Do not remove the peach skin. Once diced into small pieces, put the peaches into a large mixing bowl. Add all remaining ingredients to the mixing bowl and stir until well combined.

Lightly grease a jumbo muffin pan (i.e. a muffin pan that makes 6 large muffins as opposed to 12 small muffins) with coconut oil or cooking spray. Using a large spoon, drop the batter into the muffin tin, filling the muffin cups to the top.

Bake in preheated 180°C oven for 35-40 minutes or until the top of the muffins are lightly browned (note that if you make these in a regular 12 small muffin pan the cooking time will decrease). Let muffins cool in fridge for 3-4 hours before serving. Store leftovers in fridge.

Enjoy! 😋

Recipe courtesy of Precision Nutrition’s Encyclopedia of Food Recipe Book

30/10/2023

Say 'hollow' to my little friends 😄

30/10/2023

STRAWBERRY BANANA SHAKE 😋

Ingredients:
• 350 ml water or milk
• 2 scoops strawberry flavoured protein
• 1 banana
• 1 cupped handful of strawberries
• 1 fist of spinach
• 2 thumbs of walnuts

Instructions:
Blend all ingredients until creamy. Add ice if using fresh strawberries, uncooked oats if you need more carbs, yogurt if you want more protein and a smoother consistency, and/or a greens supplement if desired.

29/10/2023

Hi, I'm Annie, a nutrition, lifestyle & fitness coach.

If you're interested in expert deep health coaching, you can find out more here:

https://procoach.app/annie-chaplin

Whatever your goal is, my coaching is about understanding you, walking beside you, guiding & helping you. Whether it's improved health & fitness, to move better, reduce pain or manage stress, I want you to feel heard, valued & supported.

It is never too late to positively benefit from the right program!