Centenary Cityhealthclubs 6 Week Challenge

21/04/2023

It was a pleasure and insightful evening having Emily and Scott from Get Mentally Fit to share a wonderful resource that we can use to help our Tribe on their fitness journey. " go with your goals, not how you feel".

04/12/2021

Thanks to all who attended the end of year break up party last night. We announced the following awards;

👏DANI JORGENSEN FOR THE PEOPLE'S CHOICE AWARD👏

👏THE RUNNER UP IN THE 6 WEEK CHALLENGE 2021 - AMANDA CHRISTIAN Who lost - 20 cm off her body / -3.5 % Fat lost / Weight lost 2.2kg / Muscle gained 1/2 kg / 4.6kg fat lost👏

👏Congratulations To the WINNER OF THE 6 WEEK CHALLENGE 2021 - MARK HUGHES Who lost -26 cm off his body/ - 5.3kg weight lost / 3.5 % fat lost / 3.1kg fat lost👏

👏Congratulations to NAVID ADIB OUR 2021 MEMBER OF THE YEAR👏

Thanks to our City Tribe and Staff for a great night and awesome year🙏

30/11/2021

Our City Health Club members end of year celebration is this Friday at 6pm. We will announce the winner of the 6 week challenge and the member of the year. Please RSVP with a team member in the health club. 🏋‍♂️💪👏

27/11/2021

Congratulations to all the challengers on getting through the last 6 weeks. Amazing work 👏

22/11/2021

https://www.drstacysims.com/blog/nail-your-golden-recovery-window-for-optimum-health-and-performance

Dr. Stacy Sims explains the importance of recovery nutrition after exercise to avoid muscle breakdown and improve health and performance, especially in women who are more prone to low energy availability and who have a shorter recovery window than men.

19/11/2021

FRIDAY’S RECIPE IDEA - CREAMY LEMON PEPPER CHICKEN
Prep Time: 5mins
Cook TIme: 25mins
Serves: 4
The perfect weeknight dinner recipe to serve the family with some rice or spaghetti. If you are going low carb you could substitute the rice or pasta for zuchini noodles.
**Ingredients**
▢ 2 large chicken breasts around 225g each, cut in half lengthwise to cook faster
▢ 1/2 tbsp lemon pepper
▢ salt and ground pepper to taste
▢ 2 tbsp olive oil divided
▢ 2-3 cloves garlic minced
▢ 1 tbsp gluten-free flour
▢ 1 cup almond or cashew milk
▢ 1 lemon sliced to garnish
▢ 1 tbsp parsley minced, to garnish
**Method**
1. Sprinkle the chicken with the lemon pepper blend and season with a pinch of salt and pepper on both sides.
2. Heat 1 tablespoon of oil in a large non-stick pan over medium-high heat. Cook the chicken until golden on both sides, about 8-10 minutes in total. Set aside and cover to keep warm.
3. Add the remaining oil to the pan. Sauté the garlic over medium heat for 1 minute.
4. In a small bowl, quickly whisk the flour and milk until smooth.
5. Pour the milk mixture into the pan and whisk until bubbly and thickened, 2-4 minutes.
6. Return the chicken back into the pan and allow it to cook for 4-5 minutes more, or until cooked through.
7. Garnish with lemon slices and freshly ground black pepper.
**Notes**
* serving size is one slice of chicken breast (1/2 of the breast that was sliced)
* milk: any milk of choice works. Dairy-free options are great if you are lactose intolerant
* flour: all-purpose or whole wheat flour will work. Gluten-free used for gluten-allergies.
* Chicken: we prefer that you use chicken breast. Boneless chicken thighs work too.
* Only use fresh lemons since they taste much better than bottled lemon juice.
* store leftovers in the fridge in a sealed container for up to 3 days.
Calories: 218kcal
Carbohydrates: 5g
Protein: 25g
Fat: 11g

Enjoy!

19/11/2021

How nice does this look 👀

12/11/2021

FRIDAY RECIPE IDEA - HEALTHY WHITE BEAN TUNA SALAD
Prep Time: 10mins
Cook Time: 0
Serves: 4
Perfect tuna salad recipe to serve as an appetizer or side dish recipe.
Ingredients

▢ 1 large red onion
▢ 1 lemon zested and juiced plus 1 lemon, cut into wedges
▢ salt and ground pepper to taste
▢ 800g (2 x 400g cans) cannellini or Great Northern white beans, drained and rinsed
▢ 2 x 125g tin tuna in olive oil, drained well
▢ 2/3 cup sliced black olives
▢ 2 celery stalks finely chopped
▢ 1/4 cup parsley chopped
▢ ½ tsp chili pepper or crushed red peppers, or to taste
Instructions
1. To make the pickled onion, slice the onion very thinly, and add it to a small bowl.
1. Squeeze the lemon over the onion and add a pinch of salt and 1 tablespoon of water. Set aside until the rest of the ingredients are ready.
1. To a salad bowl, add the beans, together with the tuna, olives, celery, pickled onion, and freshly chopped parsley. Gently stir to combine.
1. Serve the salad with lemon wedges and enjoy!
Notes
* Use good grade tuna in olive oil. You may use tuna in water but you will need to add a bit of oil to the salad.
* We used white beans but you can use any other beans of choice. Don’t like beans? use chickpeas.
* Crushed red peppers are optional if you don’t like a bit of spice.
* Tip: Chill this salad in the fridge for 30 minutes before serving.
Calories: 365kcal
Carbohydrates: 39g
Protein: 35g
Fat: 10g

Enjoy!!

06/11/2021

Great work team on your hike 👏💪🏃‍♀️Happy Birthday Renata 🎂

05/11/2021

⭐️ FRIDAY RECIPE IDEA ⭐️

HONEY GARLIC SALMON
Prep Time: 10mins
Cook Time: 15mins
Serves: 4
The simple and easy-to-make pan-seared salmon recipe that’s topped with a sticky sweet and garlicky sauce.
**Ingredients**
▢ 1 tbsp olive oil
▢ 1/2 tsp smoked paprika
▢ 4 salmon filets 170g each
▢ Salt and ground pepper to taste
For the sauce
▢ 1/2 tbsp olive oil
▢ 6 cloves garlic chopped
▢ 1/2 cup honey
▢ 1/4 cup coconut aminos or low-sodium soy sauce
▢ 1 tbsp sriracha sauce
▢ 2 tbsp lemon juice
▢ 1 ½ tsp cornstarch
▢ Chopped parsley to garnish
▢ Lemon wedges to serve
**Instructions**
1. Heat the oil in a large skillet over medium-high heat.
1. Season the salmon with smoked paprika, salt and pepper on both sides.
1. Cook for 3-5 minutes per side, or until nicely seared and flaky. Set aside.
1. To the same preheated skillet, add the oil and the garlic. Saute just until fragrant.
1. Next, stir in the honey, coconut aminos, sriracha, lemon juice, cornstarch and mix well to combine. Cook over medium heat for 1 minute then return the salmon to the skillet, basting the sauce all over it. Cook for 2-3 minutes more, or until the salmon is heated.
1. Garnish with parsley and serve immediately with lemon wedges.
**Notes**
* Salmon filets can be skinless or with skin. If you are using skin-on salmon, cook with the skin down first.
* Coconut aminos are usually used in place of soy sauce. You can use low-sodium soy sauce if preferred.
* We use honey but you can use maple syrup if preferred.
* If you prefer a less spicy sauce, cut down the sriracha to 1 tsp instead of a tablespoon.
Calories: 444kcal
Carbohydrates: 41g
Protein: 34g
Fat: 16g
Enjoy!

29/10/2021

Great work for our Halloween Spooky Session. Fantastic outfits 👌 😍 👻👏

28/10/2021

⭐️ FRIDAY RECIPE IDEA ⭐️
Healthy Prawn Jambalaya
Ingredients

• spray olive or canola oil spray

• 1 onion, finely chopped

• 1 clove garlic, finely chopped

• 1 stalk celery, finely chopped

• 1 capsicum, chopped

• 1/4 tsp cayenne pepper, optional

• 1 tsp smoked paprika

• 2/3 cup rice (uncooked)

• 1 1/2 tsp reduced-salt vegetable stock

• 1 1/2 cups water

• 1 x 400g can no-added-salt diced tomatoes

• 200 g uncooked (green) prawn, peeled


Method

1) Heat oil in a large non-stick pan. Cook onion for 3 minutes until softened, stirring often.

2) Add garlic, celery, capsicums, paprika and cayenne; season with pepper. Cook for 3 minutes until fragrant then stir in rice, stock powder, water and tomatoes.

3) Bring to the boil, stirring often, then reduce heat to medium, cover pot and simmer for 12-15 minutes or until rice is tender. If the rice is still firm and there is no liquid left, add a little more water and cook for a little longer.

4) Add prawns to the pot, stir through rice and cook a further 3-5 minutes until they change colour and are cooked through.

5) Divide jambalaya between plates, top with parsley and lemon wedges if desired.

NOTE: Prawn can be substituted for another protein source, for example, chicken, turkey, beef, tofu or any other protein you prefer. If you do this, cook the protein as the first step. Remove from pan. Continue with steps 1-3 then add in at step 4 and continue instructions from there.
Comment below if you’re gonna give this a whirl this weekend! 👇👇👇
Enjoy! 🎉

27/10/2021

Great sesh tonight team. So good to see you all in your new Tees 🏋‍♂️👏💪Keep up the great work 👏

25/10/2021

23/10/2021

Hope your having a great Sunday 🏋‍♂️🏃‍♀️🏊‍♂️👏

23/10/2021

A huge week from our 6 week challengers 👏💪👍🏃‍♀️🏋‍♂️congratulations on week 1🏋‍♂️🏃‍♀️👍💪

22/10/2021

Friday Recipe Idea - Healthy Grilled Fish with Salsa 🤤

Ingredients

• 2 corn cobs

• 1 tomato, chopped

• 1 Lebanese cucumber, chopped

• 1/2 avocado, chopped

• 1/2 capsicum, chopped

• 1/8 red onion, finely chopped

• 1 lime

• spray olive or canola oil spray

• 240 g firm white boneless fish fillet

Method

1) Place corn (with the green husk still on) in a microwave-safe bowl with a tablespoon of water.

2) Microwave, covered, on HIGH (100%) for 4 minutes or until just tender.

3) In a medium bowl, add tomato, cucumber, avocado, capsicum, onion, coriander, pepper, and juice of ½ a lime. Mix gently to combine.

4) Heat a griddle or large non-stick pan on medium-high heat.

5) Lightly spray corn with oil then cook, turning frequently, for 5 minutes or until lightly charred; set aside. Husks can be removed or left on.

6) Lightly spray fish with oil then cook for 2-3 minutes on each side or until browned and cooked through.

7) Serve fish with corn, salsa, and remaining lime.

20/10/2021

Great 1st session from all the challengers 👏🏃‍♀️💪🏋‍♂️👏