Archives for posts with tag: clean eating


We thought this week we would address a topic that we know everyone struggles with in their health and fitness lifestyles. The basic question of, what is right for me??

We’ve heard of cross fit, interval training, paleo diets, purely weight training, no carbs, liquid challenges, whole 30, lite n easy… the list goes on! There’s a million different lifestyle choices to choose from, but what makes it right for you?

There’s been success stories from each of these lifestyle choices and it can seem difficult to crack down on exactly which choice is the best suited to you and your life.  For example, the paleo diet can work wonders on people with hidden allergies or low tolerances of lactose or gluten or whatever it may be, causing them to get maximum results from their training and make them feel at their best when they are following a paleo diet. Although, for someone who may not have any allergies at all, this could appear difficult for them to feel satisfied or have enough energy to complete their daily training. This doesn’t mean you’re doing it wrong or that the lifestyle choice is a fad, it simply means it isn’t right for you!

So here’s a few tips to find out exactly what’s right for you and how you can achieve your optimum healthy lifestyle!

-Chat to your doctor, next time you’re at the doctor have a chat to them about a few lifestyle choices that you are thinking of making and based on your health history they will be able to advice you whether it is a good idea or not.

-Do your research, read reviews, talk to people who have done it before. Gather all the information you can and assess the choices then.

-Keep a health and fitness diary. Write down your activities, what you’re eating and how you feel, this will be a good indicator of what training/ what foods are right for your body and how it functions.

-Trial and error. The only real way to know if something works or not is to trial and error! Try it out, if it doesn’t work for you, don’t beat yourself up over it, simply try something else!

Most importantly though, don’t get caught up in fad diets or starvation techniques and wonder why you’re not achieving the results. Keep it healthy, keep it reasonable, you should be able to judge what you’re body is capable of and what it requires for optimum performance.

Here’s to a happier and healthier lifestyle foxes! We’d love to hear from you, send us a personal message or wall post with what healthy lifestyle works for you and we can build our own feedback forum! 


By Zoe Kirby



Summer bodies are made in the Winter!  It has been particularly chilly lately, so now is perfect timing to tackle the problem head on and avoid weight gain and inactiveness throughout the Winter months! We all know how hard it is to get out of bed and pop the gym clothes on, I mean it’s the last thing you want to do when it’s below ten degrees! Here’s a few tips to avoid this happening and to get you back on the active bandwagon!

Well a lot of you are already doing it, attending an indoor gym is a much easier way to stay out of the cold and really it is no different than coming in Summer! The hardest part is that initial step out of bed, once that is over the rest is easy! No embracing the elements, we’ve made it as easy as possible for you!

Try as hard as you can to stick to your regular exercise routine, if you were undertaking regular morning walks but it’s a tad too cold to embrace the elements, do your morning walk through the local shopping centre! Or undertaking some indoor spots/ aquatics in a heated pool.

Or if leaving the house is still too much to take in, try out some of the at home exercise dvds for something new, do some in house circuits or even just have some fun with your children.

We know that motivation is the hardest when it is cold outside but these few things can make that a little easier for you. Even make the most of it and train with a friend or your partner, then when you’re tempted to slack off and stay in bed they are there to stop that from happening!

Another habit we all pick up in Winter is stodgy foods! Something to warm our bellies! And we know that salads can seem like the last thing you want when it’s cold. Try your talent in the kitchen and whip up some scrumptious vegetable soups, they will keep your fiber and nutrient levels up without having to force feed yourself some cold veges or load up on calories!

Try these tips out and let us know how you go! If you’re in need of a new fitness program, let us know here at Fernwood Morayfield and we can help you out!


By Zoe Kirby




It’s the second game of Origin this week! Go Queenslander!!  Origin brings a perfect time to catch up with friends whilst watching number two of three ultimate games of the year! And well we all know what footy and friends leads to.. binging! Whether it’s beer, chips, pizza.. none of it is ideal for your usually healthy Wednesday! Instead of feeling lousy the next day (hopefully not because we lost), wake up feeling fresh after Origin with these few tips that will enable you to enjoy some deliciousness without the calories! You’re friends will love you for it too!

Instead of reaching for the burger rings or extra salty packet of chips… have some original corn chips! And make your own delicious salsa.  All you need to do is whip up some tomatoes, a red onion, jalepeno peppers, a clove of garlic, red wine vinegar, spritz of lime juice and salt and pepper to taste all smashed in your blender! Wa-la! Delicious fresh ingredients turned into a yummy dip for your mates to tuck into.

Start off your night a little earlier and instead of ordering your pizzas (let’s face it it’s a pain trying to get through to them anyway, let alone wait your turn for your pizza), make your own! All you need is some tortilla wraps that can be used as a pizza base, fresh tomato sauce and whatever yummy toppings you like! Everyone can add whatever toppings they like so nobody has to sacrifice eating a pizza that they hate and it’s a bit of fun to get everyone in the origin festivities!

Drinks wise, a beer or two won’t harm you on a special occasion. Although, limit how many you have and opt for a lo-carb beer. Alternatively, make some delicious fresh fruit punch with soda water and vodka for a tasty low calorie drinks choice for guests.

And don’t forget to still drink plenty of water, you’ll need it after all the screaming at the television!

Most of all, enjoy the game! Have fun, you’ll feel great the next day if you released lots of happy endorphins!



By Zoe Kirby


We’ve all heard about this gluten free craze and many of us just don’t know what the go is! Is it good? Is it bad? We’ve looked into it and hopefully we have some answers for you!

Firstly, what is it? It is a protein composite that comes from wheat and also a few grains. It gives bread and other foods the elasticity that is has.  Numerous people are being diagnosed with coeliac and becoming intolerant to this gluten composite. With the foods stacking up on our supermarket shelves and all our cafe’s shouting the gluten-free options, it’s no wonder that we are all considering making the switch to gluten-free.

What do the experts say? Well, the numbers of gluten intolerant people have definitely steadily increased over time, this is because of the increased levels of gluten in bread and other products. Whilst cutting out gluten if you are a coeliac is absolutely vital for maintaining your health and avoiding becoming extremely ill, if you are not intolerant to gluten this has become an unnecessary thing.  Gluten itself is not a ‘bad food’ but excessive amounts can lead to health difficulties, including intolerances. Many people have particular health difficulties, but gluten can not be to blame for all of them! Cutting out gluten is just too simple to be a solution to everything, so try not to be a naïve consumer!

If you are coeliac however and in need of some invention in your kitchen, here is some tops gluten free recipes to play around with!

Barbequed Mushrooms with Feta

Pesto Zucchini & Potato

Berry Cakes

If you are struggling with intolerances or simply are confused with your diet plan, have a chat with us and we can talk to you about our Food Coaching program! Fantastic for personalising eating plans and shopping lists directly for YOU.

Give us a call on 07 5433 1187 for more information.


By Zoe Kirby


There’s a new craze on the nutritional bandwagon, quinoa! What’s it all about? Well we are here to tell you all about it’s nutritional value and how it can fit into your daily diet. Quinoa, pronounced in several ways-however you want to pronounce it, is a super nutritious grain that is stacked with benefits for your body’s health and is also gluten free for those of you that have intolerances! It is super high in fibre which can aid in lowering cholesterol and also has low GI.  It contains eight amino acids which aids vegetarians in any nutrients that they may be missing out on.

Rich in several nutrients such as iron, B vitamins, calcium, magnesium and vitamin E! One food with all this goodness, why wouldn’t you have it stocked in your pantry?!

Quinoa comes in a few different forms, white, red and black.  It has a fluffy consistency and is perfect as an accompaniment to meals!  Toss it in your salads, throw it in your stews, even make tasty rissoles or frittatas out of it! It even comes in the form of flour or flakes to mix into your nutritious recipes or make cereal out of it.

So how can I use it my daily life?

Here’s some fantastic recipes that you can incorporate into your daily meals, breakfast, lunch or dinner!
Apricot, Cranberry & Quinoa Porridge

Dukkah Chicken & Quinoa Salad

Capsicum stuffed with rice, quinoa and lentil salad

Try these out in your weekly meal plans and see the different in your wellbeing! Each quinoa stuffed meal is packed with nutrients and vitamins ready for you to take on your day.

Enjoy foxes! Let us know how your quinoa meals have turned out by posting your delish creations on our Facebook!


By Zoe Kirby


It’s the end of another festive holiday… the Easter bunny has been and gone! The little ones are back off to school and you are left possibly slightly behind on your health and fitness regime.

We have found that the best way to get you back on track is to cleanse and detox your body.  So take some time out for yourself and enjoy a little pampering!

Start your day with a delicious nutrient packed green smoothie, loaded with fruits, vegetables and superfoods to nourish your body and cleanse your system of any toxins (that you may have consumed over the Easter break!)

Here’s four delicious recipes you can pick your favourite and try!
Green Smoothie Recipes

Try and keep your meals packed with vitamins and nutrients to refresh your body’s health.  Lots of fruits and vegetables and try and avoid sugars and refined carbohydrates.  We recommend using plenty of garlic in your meals, this will aid in clearing any nasties from your bowel, which may have left you with that horrible bloating feeling!  Coconuts are also a great way to clear the digestives of any nasties that may leave you feeling sluggish- coconut oil, coconut water- however you love your coconuts. These foods are fantastic for cleansing your bowel and ensuring that your body is left feeling refreshed.

Hit the gym! You may have gotten away with not going for a few days over Easter, but no excuses now! Put on your gear and try something new in the club today. A new class or give us a call to book an appointment for a new program update! Mix it up, it will help your mind and body get back in the zone without feeling bored with your routine.

Now the fun part, take some time out to relax in a nice hot bath, filled with your favourite essential oils and surrounded by some delicious smelling candles! Take this time to read your favourite book, reconnect with yourself and reassess your health and fitness goals.  Even enjoy a sneaky glass of antioxidants (aka red wine) or a delicious cleansing herbal tea.

After a day of reassessing your journey and cleansing your mind and soul you should be feeling refreshed and ready to take on another few months of your healthy lifestyle!!

Let us know how you’re going with your health and fitness journey, we are always up for a chat!


By Zoe Kirby




Easter is this weekend! Oh how fast this year has gone already! So we know that Easter can be a day full on binge eating and consuming as much chocolate as possible in one day, but we are here to help you try and have a happy and healthy easter! Don’t worry you won’t be missing it out either!

Now it’s ok you have a rest on the exercise or gym today, but it might be nice to go for a nice family stroll around the area. It’ll stretch those legs, have some family time together and burn a few of those calories you may have snuck in today!

But we recommend you try these tasty recipes to enjoy at your Easter lunch to avoid any excess calories and make the most of good flavours at Easter time!

Healthy carrot cake

Healthy hot cross buns

Healthy easter treats

You could make some scrumptious fruit baskets for table arrangements! Grab some fruit and veges and experiment!

Remember we are closed Friday, Sunday & Monday, open Saturday 9-12pm! All access to 24 hour members.

Remember to enjoy some quality time with your family and relax a little!

Post your Easter creations on our Facebook page!


By Zoe Kirby