VANA Health

19/05/2025

Ready to get on stage? 👇

04/05/2025

The end gets me every time… 🥹 Watching it back made me stop and think. Running your own business can be lonely.It’s you vs the clock. No one’s telling you what to do. Just you, hoping you’re doing enough for your business, your life, and your own well-being. To every entrepreneur who’s had a bad day. Who felt flat, unmotivated, or stuck in self-doubt… Even if you didn’t tick everything off, Even if you lost focus, Even if you skipped the gym or didn’t eat “perfectly”… You’re still showing up. You’re holding the vision. You’re doing better than you think. And I’m so damn proud of you. 🫶

29/04/2025

Your clients will feed off your energy. ⚡They will learn, grow, and transform when they see how much you genuinely care. 💖For a long time, I struggled to find my place in the fitness industry. 🏋️‍♀️I was scared of saying the wrong thing, of being too much, of caring too much, of doing things that weren’t considered part of the "expected" way.But I kept showing up. 🙌I kept doing the work I believed would create real impact in women’s lives. 🌟I’m grateful that I’m still here. 🙏I’m so thankful for Club VANA and for all the women who have supported me and believed in the work I do. 💕I appreciate you all so much. ❤️

24/04/2025

ANZAC BISCUIT RECIPE (8g Protein)

All the nostalgic oaty-coconut flavour of a classic ANZAC biscuit, re-engineered with protein powder and almond flour for a muscle-friendly treat. Chewy centres, crisp edges, gluten-free optional, ready in under 25 minutes.

Prep & Cook Time
Prep: 10 min
Bake: 12-14 min
Total: ≈ 25 min

Ingredients (Makes 12 Cookies)

90 g Rolled oats (GF if needed)
40 g Vanilla whey or unflavoured protein powder
40 g Almond flour
30 g Unsweetened desiccated coconut
45 g Almond butter (or peanut)
45 g Honey or golden syrup
25 g Melted coconut oil
30 ml Hot water
½ tsp Baking soda
¼ tsp Cinnamon + pinch salt

Instructions
Preheat oven to 170 °C
Line a baking tray with baking paper.

Dry bowl: mix oats, protein powder, almond flour, coconut, cinnamon, salt.

Wet bowl: whisk almond butter, melted coconut oil, honey. Dissolve baking soda in hot water; stir into wet mix (it will foam slightly).

Combine wet with dry until a sticky dough forms.

Shape 12 balls (~35 g each), place on tray, flatten to 1 cm thick.

Bake 12-14 min until golden edges.

Cool on tray 5 min, then transfer to rack (they firm as they cool). Store airtight 4 days or freeze.

Macros (per cookie, 1/12th)
Calories: ≈ 135 kcal
Protein: 8 g
Fat: 7 g
Carbs: 11 g
(double-check with your protein brand for precision)

16/04/2025

Two versions of me, one mission: to help women transform.

Left: me deep in the bodybuilding world—disciplined, shredded, and living in peak performance mode. 🏋️‍♀️

Right: me today—softer, more feminine, and deeply in tune with the women I coach… but don’t let that gentle energy fool you. ✨

Behind the calm face and kind eyes is a damn strong coach who knows exactly how to get results. 🔥 I’ve lived it, I’ve studied it, and I continue to invest in learning from the best in the industry. 📚💪

I’ve walked both sides—I know how to lead with both strength and softness, and trust me, both are powerful as hell. ⚖️

My clients get the best of both worlds: a soft, supportive approach when they need it 🤍, and a well-timed kick up the arse when it’s required. 😌

11/04/2025

💪Wildin’ out to on a Friday night in your late 30s be like…Drop the word ‘Fisher’ and we’ll send you 15 quick & high-protein pressure cooker meals to make your prep easy and stress-free!🎧🍛⚡️

21/02/2025

HIGH PROTEIN MEXICAN BEEF PROTEIN BOWL

Macros (Per Serving):
Calories: 420 kcal
Protein: 35g
Fats: 20g
Carbs: 22g

This beef taco bowl uses homemade is featured in HUB Vana for our clients, natural ingredients to deliver a healthy and flavourful meal without processed products.

For the Beef
- 250g beef mince (lean, grass-fed if possible)

Homemade Taco Seasoning:
- 1 tsp chilli powder
- 1/2 tsp paprika
- 1/2 tsp ground cumin
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Pinch of cayenne pepper (optional, for spice)
- Salt and black pepper to taste

For the Bowl:
- 1 avocado, sliced
- 2 handfuls of lettuce, shredded (e.g., romaine or iceberg)
- 1 medium tomato, cubed
- 1/2 cup dried or canned black beans
- 1/4 cup cheese (grated at home, e.g., cheddar or mozzarella)
- 2 tbsp Greek yogurt (plain, unsweetened)
- Fresh coriander, for garnish

1. Prepare the Black Beans:
- Soak the dried black beans overnight or use canned beans.
- Rinse and cook them in boiling water with a pinch of salt until tender (approximately 30-45 minutes). Drain and set aside.

2. Prepare the Beef:
- Heat a skillet over medium heat.
- Add the beef mince and cook, breaking it apart with a wooden spoon, until browned and cooked through.
- Add the homemade taco seasoning and stir well to coat the beef. Cook for another 2-3 minutes, allowing the flavours to blend.

3. Assemble the Bowl:
- In a bowl, layer the shredded lettuce as the base.
- Add the cooked beef, cubed tomato, cooked black beans, sliced avocado, and grated cheese.
- Top with a dollop of Greek yogurt and garnish with fresh cilantro.

Enjoy!

20/02/2025

17/01/2025

STICKY KOREAN POPCORN CHICKEN - 32g PROTEIN / SERVE

A guilt-free version of the classic Korean-style sticky chicken, baked or air-fried chicken bites coated in a flavourful sweet and spicy sauce.

====== INGREDIENTS (Serves 4) =======

For the Chicken:
500g chicken breast, cut into bite-sized pieces
1/2 cup almond flour or gluten-free breadcrumbs
/4 cup tapioca starch (or cornstarch)
1 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
2 large egg whites, whisked

For the Sauce:
2 tbsp honey or maple syrup
2 tbsp soy sauce (gluten-free if needed)
1 tbsp Gochujang (Korean chilli paste; adjust for spice level)
tbsp rice vinegar
1 tsp sesame oil
1 clove garlic, minced
1 tsp grated fresh ginger
1/4 cup water
1 tsp tapioca starch (or cornstarch)

Optional Garnish:
1 tbsp sesame seeds
1 stalk green onion, thinly sliced

====== INSTRUCTIONS =======

PREPARE THE CHICKEN

1. Preheat your oven to 200°C or set your air fryer to the same temperature. Line a baking tray with parchment paper or lightly spray your air fryer basket with oil.

2. In a shallow dish, mix almond flour, tapioca starch, garlic powder, salt, and pepper.

3. Dip each chicken piece into the egg whites, then coat with the almond flour mixture. Place on the prepared tray or air fryer basket.

COOK THE CHICKEN:

Oven Method: Bake for 20-25 minutes, flipping halfway through, until golden and crispy.
- Air Fryer Method: Air fry for 12-15 minutes, shaking the basket halfway, until the chicken is cooked and crispy.

PREPARE THE SAUCE

1. In a small saucepan over medium heat, combine honey, soy sauce, gochujang, rice vinegar, sesame oil, garlic, and ginger. Stir well.

2. In a small bowl, mix tapioca starch with water to create a slurry. Add it to the sauce and cook, stirring constantly, for 2-3 minutes until thickened.

COAT THE CHICKEN

Toss the cooked chicken pieces in the sticky sauce until evenly coated.

SERVE

Transfer to a plate or bowl, garnish with sesame seeds and green onions, and serve immediately.

====== NOTES =======

Prep & Cooking Time

Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes

Macros (Per Serving):

Calories: 310 kcal
Protein: 32g
Fats: 8g
Carbs: 25g

13/01/2025

INTRODUCING HUB VANA!

Hub Vana is an all-in-one health resource platform that provides expert guides, macro-friendly recipes, supplement advice, and practical tools to help you achieve your wellness goals with ease and confidence.

New & Included in all 2025 Programming
FIND OUT MORE: https://go.vanahealth.com.au/vana-2025

07/01/2025

CRAVING A BIG MAC??
Tag a Mate who loves Maccas!

If you are going to have a burger...why not make it a 45g Protein hit with half the fat as a regular Big Mac?

INGREDIENTS (Makes 2 Burgers)
For the Burger Patties:
- 400g lean ground beef (5% fat)
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika
- ½ tsp sea salt
- ½ tsp black pepper

For the Burger Build:
- 2 wholegrain burger buns (gluten free bun if desired)
- 4 slices light cheddar cheese
- 1 small dill pickle (sliced)
- 1 cup iceberg lettuce (shredded)
- 1 tbsp finely chopped onion

Big Mac Sauce:
- ½ cup Greek yogurt (or light mayo for creamier texture)
- 1 tbsp Dijon mustard
- 1 tbsp pickles (finely chopped)
- 1 tsp apple cider vinegar
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 tsp honey (optional, for sweetness)
- ¼ tsp turmeric (for color)
- ¼ tsp sea salt

INSTRUCTIONS:

Make the Sauce
- In a small bowl, mix Greek yogurt/light mayo, Dijon mustard, chopped pickles, AC vinegar, garlic powder, and paprika. Stir well and refrigerate while preparing the rest.

Prepare the Patties
- In a bowl, mix the ground beef with garlic powder, onion powder, paprika, salt, and pepper. Divide into four equal portions (100g each) and flatten into thin patties.
- Heat a non-stick skillet or grill over medium-high heat. Cook the patties for 2-3 minutes per side until browned and cooked through.

Assemble the Burger
- Toast the burger buns lightly.
- Spread a layer of sauce on the bottom bun.
- Add a layer of shredded lettuce and place the first patty on top.
- Add a slice of cheddar cheese, the second patty, and more sauce.
- Top with sliced pickles, onions. Finish with the top bun.

Serve:
- Plate with optional baked sweet potato fries or a side salad.

HOME MADE BIG MAC MACROS:
Macros (Per Serving):
Calories: 510 kcal
Protein: 45g
Carbs: 38g
Fat: 16g

MACCAS BIG MAC MACROS:
Calories: 559 kcal
Protein: 25.9 g
Carbs: 43.8 g
Fats: 30.3 g

Enjoy!

25/12/2024

💫 Merry Christmas! 🎄 🎅