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From The blog

November workout. “The kick boxer”

November 20, 18 / #conditioning #Crossfit #kick boxing #training

6 rounds of 20 x jab – cross + 1 Burpee for 10 rounds 20 x uppercuts + 2 jump squats for 10 rounds 100 Skips 20 x push ups 10 calories on the assault bike

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SPICY SALMON POKE BOWLS

November 20, 18 / #healthfood #nutrition #receipes

INGREDIENTS Salmon Poke- • 400 – 500g salmon , cut into ¾ inch cubes • 1/4 cup of soy sauce  • 1 teaspoon rice wine vinegar, or apple cider vinegar • 1 teaspoon sriracha, or chili paste • 1 teaspoon sesame oil Pickled Cucumbers- • 2 6-inch cucumbers, thinly sliced • 1/2 cup rice wine vinegar 

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October workout

October 12, 18 / #Crossfit #metabolic conditioning #Strength training

Here is a tough circuit to push you to your limits. It is very important that technique stays perfect throughout every movement pattern. Move from one exercise straight into the other with limited rest. 6 Rounds for time 8 x

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GRILLED SALMON WITH MANGO CUCUMBER AND MINT SALSA

October 12, 18 / #healthfood #healthy eating #nutrition #receipe

INGREDIENTS 4 x skin-on salmon fillets Salt and fresh ground black pepper to taste 2 x mangos, peeled, pitted and diced 1/2 cucumber, seeds scooped out and diced 3 tablespoons finely chopped red onion 1 jalapeño, stemmed, seeded and minced (or 1 x chilli as an alternative) 

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September workout! “Angry Ginger”

September 20, 18 / #conditioning #Crossfit #fullbody workout #Strength training

Summer is just around the corner and it’s time to increase the intensity of your workouts and kick some backsides. Try this intense little number to really get the heart rate pumping. Its a 200 skip buy in, then complete

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Prawn and lime rice salad bowl

September 20, 18 / #healthfood #healthy eating #nutrition #receipe

INGREDIENTS 500g raw prawn cutlet meat 2 tablespoons Soy & Sesame Dressing 1 tablespoon olive oil 2 x 250g pkts Coconut Chilli Lime Rice 1/4 red papaya, peeled, thinly sliced 2 avocados, stoned, peeled and thinly sliced 1 Lebanese cucumber,

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Broccoli-Spinach Soup

July 8, 18 / #Food #healthy eating #healthy lifestyle #recipe #soup

4 servings 8 Ingredients 35 minutes INGREDIENTS  1 handful Onion Flakes  1 teaspoon Garlic Powder  2 teaspoons Broth powder  1 whole Carrots  1 medium Cut into cubes Potato  1 whole Cut into cubes Sweet Potato  2 small Chopped Broccolis  7 ounces Chopped Spinach INSTRUCTIONS 1 Boil a kettleful of water. 2 Throw onion flakes,

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Winter workout

July 6, 18 / #conditioning #Crossfit #Fitness

Winter has well and truly hit us Queenslanders hard and waking up early to go to the gym is getting harder and harder. With lower levels of motivation it is very important to set small achievable goals. This will allow

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Curried lentil & coconut soup

May 8, 18 / #Fitness #health #healthyeating #receipes #recipes

Curried lentil & coconut soup   INGREDIENTS 1 tablespoon vegetable oil 1 brown onion, finely chopped 2 garlic cloves, crushed 4cm piece fresh ginger, finely grated 2 tablespoons korma curry paste 1 teaspoon ground cumin 1 teaspoon ground coriander 1

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