Beachside Personal Trainers

Asparagus Soup (Servings 2-4)
Ingredients: • 1 leek, diced • 2 tsp. olive oil... • 500g asparagus spears • ½ head cauliflower, chopped • 4 cups organic, low-sodium chicken stock • Sea salt & cracked black pepper
Directions: 1. Snap ends off asparagus. Shave 3 spears with a vegetable peeler to create ribbons, set aside. Chop remaining asparagus. 2. In a large pot over medium heat, sauté leek in oil until translucent. Add chopped asparagus and cauliflower and cook for about 3 more minutes. 3. Add stock and bring to a boil, reduce heat and simmer 20-30 minutes until cauliflower is very tender. 4. Puree until smooth. Season with salt and pepper, and serve garnished with shaved raw asparagus and fresh pepper.
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Who’s in?!

If you’ve fallen off the wagon it’s time to see how bad you want it.

This could get interesting.

This week is going to be EPIC! I can’t wait to see how this challenge is going to turn out. :) It’s called the Tag-a-Friend Challenge. Here’s how it works: You choose a specific exercise – say squats, sprints, burpees, or your favorite yoga pose (no beer curls, please!) – and then tag ANY friend on Facebook to post a video of them doing the exercise within 24 hours…… AND challenge them to “nominate” or tag a different friend and pass the challenge along!! Let’s see how ma...ny people we get up and at ‘em this week! Why are we doing this challenge? Besides the fun factor, there’s a huge chance you’re going to inspire someone. Think about it: Don’t you get motivated when you see real people you know making progress in their fitness journey? I know I do. People get motivated when they see others succeed, and you never know who you’ll inspire. Plus- no one will want to back down from a little challenge. Be brave! Have fun!
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Workout of the week time!

😈 Workout of the Week 😈
Males = 20kg vest Females = 10kg vest
... 1 x lap around the block (600m) 30 x vest to ground Pushups 30 x 20” Step Ups (1-2) 30 x TRX Pull-ups 30 x Vest only Stiff Legged Deadlifts 30 x Mountain Climbers (1-1) 1 x lap around the block (600m)
GOOD LUCK!
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😈 Workout of the Week 😈
Males = 20kg vest Females = 10kg vest
... 1 x lap around the block (600m) 30 x vest to ground Pushups 30 x 20” Step Ups (1-2) 30 x TRX Pull-ups 30 x Vest only Stiff Legged Deadlifts 30 x Mountain Climbers (1-1) 1 x lap around the block (600m)
GOOD LUCK!
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Why you fail and what you can do about it!

Week 31: Ladder Workout!
Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each.... Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.
Pair 1: Lateral Step-Ups (alternate each round) & Dips
Pair 2: High Knees & 1-Legged Burpees (alternate legs each round)
Pair 3: 1-Legged Reaches (alternate each round) & Reverse Crunches with a twist (1-1)
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1 person planks while their partner crunches. Swap when you need to. The goal is to hit 1,000 crunches in 15 minutes. These guys made it!

Celebrate with the winners, support those who aren’t winning right now. Be kind, be you.

Find yourself taking the same path for your walks or runs over and over again? We all do it- it’s human nature to go places where we’re comfortable. Change it up this week! After all, your challenge is to get some extra fresh air…. so switch up your route and trek through a new neighborhood or park! Who knows- it just may become your new favorite path :-)

Wednesday Night Strength 1st showing massive improvements!! What a night!!

Move for Mental Health - Charity Run/Walk.
A Beachside team has been created for this event just follow the ticket link to register.
On Sunday August 26th Danielle Hansen will be running 70 km for beyondblue in memory of her brother Mick, Who will you Move for?
... Come together as a community and Move for Mental Health with a 5 km and 10 km Charity trail Run/Walk.
Move for Mental Health will be taking place on the beautiful Shellharbour parkrun course at Reflections Killalea Reserve at 10am. Just to make it slightly different the course will be set up in a clockwise direction.
Register Online: https://runformick.eventbrite.com.au Costs: Charity Fun Run $5 for 5 kms $10 for 10 kms (2 laps) 100% of registrations will go to beyondblue.
Please arrive half an hour early for run/walk briefing and warm up, Registrations will be open on the day, if choosing to register on the day please allow sufficient time.
During the day there will be some great family fun entertainment available starting from 10am. Family Activities include: Fairy Fantasy Parties - Face Painting - $5 Fairy Fantasy Parties - Balloon Artist - $2 Wollongong Jumping Castles - 2 Castles Gossip Hair & Beauty - South Coast - Hair Braiding Tent - $5 Nail Art Tent - Gold Coin Donation Lolly guessing Comp - Gold Coin Donation Raffle Tickets - $1
Market and Food Stalls: • Coastal Empire • A Handle On Oils - Doterra Oils Run for Mick Tent Henna Cove Lisa Trujillo Team Flex Cake Stall - $1 - $3 Sausage Sizzle $2.50 Special guests: The Athletes Foot Shellharbour Lisa Trujillo Active Wear Beyondblue Ambassador/Speaker
Activities are subject to change.
Register now: https://runformick.eventbrite.com.au/…< br> See More

Morning!! What a great day to smash out a run!! Congratulations Rachael !!

Balsamic Chicken Wings (Servings 1-2)
Ingredients: • 500g chicken wings • 2 cloves garlic minced finely... • 2 Tbsp. Coconut Aminos • ¼ cup balsamic vinegar • 2 tablespoons honey • 1/2 teaspoon powdered ginger
Directions: 1. In a bowl, combine the vinegar, garlic, ginger, honey and aminos. 2. Rinse and dry chicken wings. 3. Place in a plastic Ziploc bag. 4. Pour sauce over wings making sure everything is covered. Seal the bag and refrigerate for 2-4 hours. 5. Remove wings from the bag and place on a foil lined baking tray. (save marinade for later) 6. Bake 190˚ for 30 minutes. Brush additional marinade over wings after 15 minutes. 7. Serve and Enjoy! (For more variety, red chili flakes for heat!)
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What's your favourite healthy dessert? *Image courtesy of Larabar and Shape

Live QnA- What's the go with perceived Healthy Foods...

What is the hardest thing for you when it comes to losing weight?
Comment below and join me LIVE tonight (Monday 30 July, 7:15pm)and I’ll choose one to answer.
You can also ask questions on anything we go over as we go so we can go a little deeper.

A review of beachside personal trainers has to start with 5 stars! Anyone looking to get their passion for exercise back needs to start here! The team are so welcoming and take the time to speak with you. I lost 6.3kg in my 6 week challenge! I had my hiccups along the way but Nathan Brown kept supporting and pushing me along! They offer a variety of group classes.. my favourite being the run group and the stretch and strengthen classes. There is something for everyone.. contact them now....I guarantee you will never look back!

A review of beachside personal trainers has to start with 5 stars! Anyone looking to get their passion for exercise back needs to start here! The team are so welcoming and take the time to speak with you. I lost 6.3kg in my 6 week challenge! I had my hiccups along the way but Nathan Brown kept supporting and pushing me along! They offer a variety of group classes.. my favourite being the run group and the stretch and strengthen classes. There is something for everyone.. contact them now....I guarantee you will never look back!

A review of beachside personal trainers has to start with 5 stars! Anyone looking to get their passion for exercise back needs to start here! The team are so welcoming and take the time to speak with you. I lost 6.3kg in my 6 week challenge! I had my hiccups along the way but Nathan Brown kept supporting and pushing me along! They offer a variety of group classes.. my favourite being the run group and the stretch and strengthen classes. There is something for everyone.. contact them now....I guarantee you will never look back!