New Time For Evening Sessions and Easy Healthy Snack Ideas

As we mentioned last week, we are changing our Buninyong evening sessions to an earlier start now that we don’t have to wait for the gym to be free.

After putting it to a vote the overwhelming response was “the earlier the better”! So 6.30pm it is!! This will give us a bit more daylight, avoid the onslaught of mosquitoes and  most importantly get home earlier to eat dinner!! If you’re in a bind with the kids because of the earlier start, they can come along while we’re outside, as long as they are clear of the workout area, for their safety and yours.

In case of bad weather on Monday nights we will use the under cover area at the footy ground if it’s not in use. We will always put a whiteboard at the soccer pitch to let you know where to go on these occasions.   With the weather forecast not looking good for tomorrow we will probably be up there, possibly on the netball court for our Metafit session.

We haven’t talked nutrition for a while, so I thought I would get on your back again as we wind our way back into bikini/mankini season. It is important that we take on fuel at regular intervals throughout the day to keep our metabolism firing, our energy levels up and to prevent us from overeating when we are starving later on in the day. Below are some easy protein packed snack ideas to take to work or grab from the fridge/pantry in a hurry.

SNACK IDEAS

1. Greek Yoghurt

2. Hard Boiled Egg

3. Hommus Dip with Veg

4. Dried Fruit/Nuts (just a handful)

5. Dates with natural Peanut Butter

6. Sliced Apple with cheese

7. Pre-soaked oats/chia seeds (in coconut/almond milk) add berries for flavour

8. Tinned tunaless from

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Change of Venue For Term 4

****PLEASE NOTE WE ARE CHANGING VENUES FOR OUR 6.15AM BOOTCAMP SESSIONS STARTING TOMORROW!*****

The new surface at the Damascus Oval is still being established and won’t be ready for use until 2015. Therefore we are going to make use of the space at the Mt Clear Rec Reserve off Olympic Ave. We will start our first few sessions on the new netball courts until the weather and daylight pick up and then use the back oval. Please let all your non social media friends know.

Buninyong evenings are moving to the soccer pitch for daylight savings. Now that we are outside and don’t have to wait for the availability of the gym, we are thinking of changing the start time to either 7.00, 6.45 or 6.30, but we will chat to you about that tomorrow night to get some feedback. We thought this may give you more of a chance to get some things done around home after bootcamp. Obviously, if people can’t make it due to work commitments, we will be unable to change the time.

We’re looking forward to the start of kids bootcamp this Wednesday after school. We have lots of names on the list and it sounds like all the kids are pretty keen!

This term runs for 11 weeks. The updated price list is under the prices tab on the menu above.

So bring on term 4……  with some new workouts and new exercises, we will be making the most of the space and fresh air!!put the phone down

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Healthy Brownie Recipe

We have achieved so much this term and we congratulate everyone on their accomplishments, both physically and mentally. We’d like to highlight our “sugar shunners” and those who have made inroads on their fitness. We would also like to wish everyone luck who has entered the Melbourne Marathon festival. Bring on the taper!

As we say good-bye to term 3, we give you the recipe for the brownies you all tested yesterday and today. We hope you enjoyed them, guilt free! It was a recipe shared with me (sourced from GetCommandoFit) that I have tweaked a little. Take note that some ingredients are optional. It is a much lighter version than the traditional brownie recipes that are full of butter, flour and sugar.

Ingredients • sweet potato (250g, peeled and grated) • 2 eggs • pure vanilla extract (2 tsps) • rice malt syrup (1⁄2 cup) • extra virgin olive oil (1⁄2 cup) • baking powder (1 tbl) • bicarb soda (1⁄2 tsp) • protein powder-optional (2 tbls) • cacao powder (1/2 cup) • coconut flour (2 tbls), crushed walnuts (optional)

Method …… Preheat oven to 185°C degrees.

Combine grated sweet potato, eggs, vanilla, rice malt syrup and olive oil in a medium bowl and stir together until well mixed. Add baking powder, bicarb and protein powder; stir to combine. Add cacao powder, mix and finally add the coconut flour. Make sure your coconut flour tablespoons are level as adding too much will absorb to much moisture, resulting in drier brownies.

After stirring everything together line a 20cm x 30cm brownie pan with baking paper and pour the mixture in, the ideal thickness of the layer is about 2.5 cm. Too thin and the brownies might overcook and too thick will result in undercooked middle. Sprinkle with walnuts before putting in oven.

Cook for 25-30 minutes. Remove from oven and cool for 5-10 minutes before carefully removing the brownie cake from the pan. Cut into 4cm x 4cm pieces.

Have a nice break next week and we hope to see you at our gold coin sessions in week 2 of the holidays. Excuse us for a week as we have a date with a banana lounge and a barista!

brownies

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Term 3 Wrap Up

We have a few things to tidy up as we head to the end of term. Read on, we don’t want you to miss anything important coming up with Crabtree Fitness.

Things wrap up this Thursday as we put our normal timetable on hold for the school holidays.

We will be holding our Gold Coin Holiday Sessions in week 2 of the holidays. They will be held at 5.30pm at The Mt Clear No. 2 Oval (behind the main oval) on Monday 29th, Tuesday 30th Sept and Thursday 2nd Oct. Kids Welcome. The sessions will go on rain, hail or shine!

Kids Bootcamp starts in week 1 of term 4 for 6 weeks on Wednesdays after school at the Buninyong Soccer Pitch. Places are filling very quickly so let me know soon if your kids are interested.

With Crabtree Fitness being the major sponsor of The King of the Mountain Fun Run, we are looking for your support to make it as successful as last year. We have a family focus this year to show that our community is physically active and it is also an opportunity to enjoy the views from Mt Buninyong with your family. If you are unable to take part in the event we are always looking for volunteers. Please let me know if you can help out. It’s coming up on October 26th. I will be giving out brochures this week at bootcamp for a bit of publicity.

We still have a couple of spots left to fill for our Rebootcamp weekend. Please let me know ASAP if you would like to go. Details are under the “Rebootcamp” tab.

We are putting out the last and final call for  T-shirts/singlets. If you would like another one please get your order in by this Monday.

We will be venturing outside again in Term 4. At this stage we will still be using the outside facilities at Damascus and the Buninyong sessions will be at The Buninyong Soccer pitch. Term 4 is 11 weeks, taking us up to the 18th Dec. The updated price list is under the “prices” tab. We will throw in a couple of freebie bootcamps in the final week leading up to Christmas for those who are still around for a last chance workout before the Christmas indulgence.

Beware! The transformation scouts are out! We are putting together another transformations package at the end of the year. The photo shoot is booked and we are going to be tapping people on the shoulder soon to take part. We have our eye on a few people that have made positive lifestyle changes and are seeing positive results!

Finally, you may have noticed that Paul and I were a little sad this week. Unfortunately we had to say good-bye to our loyal companion and Crabtree Fitness mascot, Coco. She was part of our family for over 14 years and was possibly the most spoilt dog in the world! Coco was often present at personal training sessions and loved being our running buddy. She had an active life and tried to fight off old age until the end! She will be missed. RIP Coco…_MG_8525

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KIDS BOOTCAMP IS BACK…

kids bootcamp active

Due to popular demand we are bringing Kids Bootcamp back in term 4. Screen time is out  and physical activity is in! Get the kids up and moving in a fun and exciting environment.

We structure our sessions differently to our grown up versions, making sure the kids are engaged and always moving (this will not involve 30 minutes of non-stop burpees!).kids bcamp take 2

Kids will be split into junior and senior groups. Spaces are limited. Be sure to get your kids names down quickly to ensure a spot.

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Thanks For The Memories

As we celebrate our third Birthday let’s take a trip down Memory Lane. Good times!

cropped-revised-header-april-2014-1.jpg

 

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Learn To Run Group

Have you set yourself a running goal this year? There are a few local events to set your sights on. Whether you want to tackle the 6km in ‘Run Ballarat’ on October 19th, want to conquer Mount Buninyong in ‘King of the Mountain’ on October 26th, or run rampant at Miss Muddy in late November, our learn to run group will cater for you, your goal and your ability.

Starting on September 6th, we will be running a 6-7 week program on Saturday mornings at 8am meeting at DeSoza Park, Buninyong. It will be a walk to run program that will give you the ability to run 6kms without stopping after 6 weeks.

We will begin with a flat course on the private sandy tracks of DeSoza park. And as you gain empowerment and courage we will add a few hills to make your challenge complete!

The total cost will be $20 for the 7 weeks which will include a written program to keep you accountable through the week. The sessions will last around 30 minutes to begin with and increase up to about 45 minutes as we increase the distances.

You don’t have to be a current Crabtree Fitness team member to take part. Please contact us to express your interest. Ph Jackie 0431466409 or Email crabtreefitness@gmail.com

We also have a more advanced running group who meet up at the same time if you are looking for a further challenge.

run hard

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