Archives for posts with tag: food coaching

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This week’s blog was a tough one for me as it will be the last one that I will be writing for you guys, as I am moving overseas next week! So I wanted to write about something that has really meant something to me over my time here at Fernwood, and what exactly I love about the place! I chose to write about support. In terms of motivation, inspiration and encouragement that we strive to give you here at Fernwood Morayfield. And well, just how important it really is!

Often women can feel like fitness and clean eating can be a competition, especially in today’s society with the use of instagram, facebook and all the different forms of social media. It is a regular occurence that a beautiful, healthy woman can feel inadequate due to others ‘brag factor’ within social media. This feeling is what we strive to avoid! Every woman needs to remember that everyone is different, a diet that works for one person won’t work for another, one persons perfect body is not perfect for another. We want our Fernwood angels to feel as though they are living and feeling THEIR best! Not someone elses best! Look at these women who talk about their success and be proud of what they’ve accompolished, not jealous!

It is surprising just how much some friendly encouragement and support can help somebody. It’s as simple as commenting on a lovely photo of someone on Facebook (who you may think is trying to brag) but just tell them how great they are looking! You’ll feel so much better about it, rather than stewing over your non existent inadequacy.  Or tell them how well they’re going in the gym lately. Or that their hair looks great! And if you’re one that likes to brag (come on we’ve all done it at some stage!) before you post something on social media or say something to somebody, think about how it may make others feel who may not be achieving the exact same results as you. It’s these little things and that little bit of extra thought that add up and make women simply feel happy within themselves. It’s a revolving encouraging circle!

We hope that we help our Fernwood angels become apart of this supportive motion, avoiding the competition and simply encouraging one another! This is why we have introduced things such as the 28 day breakthrough program, to help and support our new members (or existing members), get on the health and fitness bandwagon and truly enjoy it.  We have food coaching programs to discover what eating plans are exactly right for you and personal training to discover what exercises can be used to achieve your own goals.

You belong in a supportive community here at Fernwood.. I’m certainly proud to have been apart of it, you should to!

Go and pay someone a compliment today and see how great you feel 🙂

http://www.facebook.com/FernwoodMorayfield

 

By Zoe Kirby- big thankyou to all those who have been reading xxx

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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.

http://www.facebook.com/FernwoodMorayfield

 

By Zoe Kirby

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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!

http://www.facebook.com/FernwoodMorayfield

 

By Zoe Kirby

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This week’s blog is about why the 12 week challenge should be on your March to do list. We’ve told you about what it entails now we are here to tell you how it can benefit you and your wellbeing, plus be in the running for some pretty incredible prizes!

Signing up to the 12 week challenge could be the best thing you could ever do to be the best person you could be! The challenge will help you achieve the life changing results that every woman is striving for!  Our 12 week challenge focuses on attatining your personal goals, whether this be weight loss or fitness and body composition.

It will give you that extra push to achieve the results you’ve been wanting from the start. Incoporating personal training and food coaching along with the option of our awesome new functional fit program and bootcamp, you will have several mediums to keep you 100% motivated and dedicated to achieving your results.

Not only this but you will be supporting eachother in a fun and motivating environment. At Fernwood we love to see you overjoyed with your results so we will do all we can to help you achieve them! As will your fellow foxy members!

Not only does it achieve your fitness dedication it also helps you believe in yourself. This is what stops SOO MANY women in achieving what they want to, and we want to help every foxy Fernwood member believe in themselves and believe that they can do it! Because you can!

Not only will the challenge help you become the best version of yourself, you will be in the running for somepretty amazing prizes!

The national champion will receive a $10 000 G Adventures Holiday and $2 000 cash from Natvia! The four runners up will win a $1 500 Everlast prize pack and $2 000 cash from Natvia!  The two lean machine competition winners will win $2 500 G Adventures travel and $2 000 cash from Natvia! The best and fairest online winner will win $500 cash from Natvia and the heartfelt hero will win $500 cash from Natvia!

Check out some results from last years challenge at the top of our blog!

Now if that isn’t enough motivation, I don’t know what is! Challenge starts March 10th! Get involved today and ask us how you can sign up in club or give us a call on 5433 1187!

Happy 12 week challenging foxes!

www.facebook.com/FernwoodMorayfield

www.fernwoodfitness.com.au/12weekchallenge

www.facebook.com/fernwoodgetfoxy

#getfoxy #jointhemovement

 

By Zoe Kirby 

 

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This week’s blog is about why the 12 week challenge should be on your March to do list. We’ve told you about what it entails now we are here to tell you how it can benefit you and your wellbeing, plus be in the running for some pretty incredible prizes!

Signing up to the 12 week challenge could be the best thing you could ever do to be the best person you could be! The challenge will help you achieve the life changing results that every woman is striving for!  Our 12 week challenge focuses on attatining your personal goals, whether this be weight loss or fitness and body composition.

It will give you that extra push to achieve the results you’ve been wanting from the start. Incoporating personal training and food coaching along with the option of our awesome new functional fit program and bootcamp, you will have several mediums to keep you 100% motivated and dedicated to achieving your results.

Not only this but you will be supporting eachother in a fun and motivating environment. At Fernwood we love to see you overjoyed with your results so we will do all we can to help you achieve them! As will your fellow foxy members!

Not only does it achieve your fitness dedication it also helps you believe in yourself. This is what stops SOO MANY women in achieving what they want to, and we want to help every foxy Fernwood member believe in themselves and believe that they can do it! Because you can!

Not only will the challenge help you become the best version of yourself, you will be in the running for somepretty amazing prizes!

The national champion will receive a $10 000 G Adventures Holiday and $2 000 cash from Natvia! The four runners up will win a $1 500 Everlast prize pack and $2 000 cash from Natvia!  The two lean machine competition winners will win $2 500 G Adventures travel and $2 000 cash from Natvia! The best and fairest online winner will win $500 cash from Natvia and the heartfelt hero will win $500 cash from Natvia!

Check out some results from last years challenge at the top of our blog!

Now if that isn’t enough motivation, I don’t know what is! Challenge starts March 10th! Get involved today and ask us how you can sign up in club or give us a call on 5433 1187!

Happy 12 week challenging foxes!

www.facebook.com/FernwoodMorayfield

www.fernwoodfitness.com.au/12weekchallenge

www.facebook.com/fernwoodgetfoxy

#getfoxy #jointhemovement

 

By Zoe Kirby 

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It’s that time of year again… challenge time! Our 12 week challenge starts on March 10th, if you’re not on board yet I’d suggest you get on it! It’s going to be one of our best challenges yet!

What is it all about? It incoporates food coaching, personal training plus optional bootcamp and functional fit to help you achieve your best self in 12 weeks! Not to mention you have something to work towards as well as an amazing new you! We have club prizes for the winner and also national prizes- yes, you can aim to be the national winner!

We’ve seen fantastic results as you can porobably see! If you have some weight to shift or an event coming up or if you are simply looking for a challenge, then we have the best solution for you with complete support through an intensive 12 weeks of health and fitness.

This years challenge has taken a new approach as we have themed each week with a different aspect of your health and fitness journey for you to focus on.

The first week solely focuses on creating your health and fitness plan. Setting your goals, determining your plan of action, scheduling your appointmnets and getting used to using your journal to track not only your progress but your thoughts and feelings throughout the challenge. This week is extremely important, as preparation is the KEY to a healthy lifestyle! Getting into these habits will help you a great deal along the way.

The second week focuses on breaking the emotional eating cycle. Who doesn’t need to break this habit?!

The third week focuses on clearing the clutter from your mind, body and spirit.  This is so important for creating space within yourself for the NEW YOU! How exciting does this sound!

The fourth week is where we will focus on exploring your beliefs.  Changing your mindset around limiting beliefs. We all need something to believe it, something to drive us to being the best we can be!

Week five is your blueprint for success! We will teach you modelling techniques to achieve your desired goal. A very imporant part in your health and fitness journey is to keep your eye on the end goal.

The sixth week, half way! We will review your progress, reasses your goals,  take testimonial photos and determine what needs to change. A great week filled with determinants to asses where you are at!

Week seven we will show you the support network that will always be here to improve your health and fitness journey. Your PT, your food coach, your fellow members, our staff members and your group training support. We are on your team! Get to know us!

Week eight is focused on helping visualise the new you! Visualise your future, we will undertake a vision board activity for you and your future self!

The ninth week we will dig a little deeper… we will help you determine the big why and how we can tackle obstacles in the future. Opening up is the key to overcoming any difficulties.

The tenth week, wow two weeks to go! It’s time for you! We help you realise that what you focus on is exactly what you get. We want you all focsuing on how truely wonderful you really are!

Week eleven, we will find the deeper meaning to your health and fitness journey. We want to help you find what you stand for and what you give back!

Week 12! Woohoo you made it! This week we want you to focus on creating your lasting change. And heck, CONGRATULATIONS! We want to give you as many tips as we can for staying strong.

And there we have it, 12 weeks for achieving the best you could possibly be. What are you waiting for?

Call 07 5433 1187 or enquire in club today.

www.facebook.com/FernwoodMorayfield

By Zoe Kirby

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Everyone’s using them, everyones talking about them. What was originally just packed in a bounty bar and used at fetes on the coconut shy, has now taken the nation by a storm!

We have coconut oils, coconut water, coconut flour, coconut sugar, coconut spreads… the list goes on! But is there a real health benefit?

It has been proven that that the wondrous coconut increases energy, aids in weight loss, natural antibiotic activity, cholesterol reduction and insulin stabilisation. If that’s not a superfood we don’t know what is!

What benefit does this give us? It prevents against heart disease, treats malnutrition, kills bacteria and viruses, aids diabetics in slowly releasing sugar into the bloodstream, prevents strokes and brain disorders, boosts metabolism and increases energy that’s more likely to be burned as fuel than stored as body fat.

It is incredible for hydration- great for those holiday hangovers that we know you will naughtily be enduring this Christmas holidays! Filled with electrolytes, it’s great for sport and gym also to get your vitamin and mineral levels where they should be.

It has multiple uses, it is also great for your skin! Try washing your face with coconut water, great for providing moisture and also for preventing acne. And of course your coconut body butters do wonders for your body!

There is plenty of products on the market now that incorporate coconut into the mix. It’s easy to add this wondrous super food into your diet.  Try out these recipes for some yummy coconut delights.

Tropical coconut balls for a pre or post workout snack:

Tropical Coconut Balls

Add some coconut in your smoothies to make a hydrating and delicious morning refreshment

Coconut Berry Smoothie

Mix coconut into your everyday recipes, such as soup! Yum!

Coconut Curry Butternut Squash Soup

In saying this, don’t go crazy on coconuts! They are high in saturated fats, which with too much consumption can have a negative effect on your body. Moderation is key!

Happy coconuting!

@FernwoodMorayfield on instagram to show us your coconut creations!

By Zoe Kirby