Soul Fuel NZ

25/09/2023

COME JOIN US,

Habits for life in 12 Weeks

Attention, residents of Darfield, Rolleston, and Christchurch! We have an incredible collaboration that you won't want to miss out on. Starting from the 16th of October, we and , including myself, will be providing you with a unique opportunity to embark on a transformative 12-week journey towards a healthier lifestyle leading up to Christmas and the new year. We invite you to reach out to us soon, as spaces are limited. Habits for your life your journey Get in touch Now

05/08/2023

Last day too join! Starts tomorrow 🙌

Lacking some motivation?

Join me in a 6 week winter challenge!

* Home based work out videos (body weight or with any weights you have)

* Nutritional support and meal guides

* Accountability to keep you motivated

Starting the 7th of August

Only $60 for the 6 weeks!!

PM me now to book your spot 🙂

30/07/2023

Lacking some motivation?

Join me in a 6 week winter challenge!

* Home based work out videos (body weight or with any weights you have)

* Nutritional support and meal guides

* Accountability to keep you motivated

Starting the 7th of August

Only $60 for the 6 weeks!!

PM me now to book your spot 🙂

01/05/2023

Come and join me in a Pink breakfast on Sunday 10am 21st of May…

Starting with a 30 min fitness session followed by a relaxed brunch.

Limited tickets available and all ticket sales go to the breast cancer foundation. 🌸🌸🌸

$25.00 per ticket

28/04/2023

Have left over roast vegetables in the fridge? They make a yummy quick breakfast option just pan fry with some spices and add a poached egg or two on top. Perfect for weekend mornings 🙌

03/04/2023

Green salad with marinated chicken

Ingredients
To Marinate Chicken:
•2 boneless skinless chicken breast
•1/3 cup olive oil
•1 tablespoon lemon juice
•2 tablespoons red wine vinegar
•1 tablespoon honey
•2 teaspoon kosher salt
•2 cloves garlic minced
•2 teaspoons dried oregano
•2 teaspoons dried thyme

For Salad:
•1/2 lettuce chopped
•2 tomatoes chopped
•1/2 cucumber chopped
•1/4 cup Kalamata olives or jalapeños
•feta chopped

Greek Salad Dressing:
•2/3 cup extra virgin olive oil
•1/2 cup red wine vinegar
•2 teaspoons lemon juice
•2 cloves garlic minced
•1 teaspoon dried oregano
•1 teaspoon dried basil
•1/2 teaspoon black pepper
•1 teaspoon kosher salt
•1/2 teaspoon onion powder
•1 tablespoon dijon mustard

Instructions:
•whisk together the ingredients for the chicken marinade. Add the chicken, cover, and refrigerate for between 1 hour and 24 hours.

•After marinating, place the chicken in an ove safe container, cover, and bake for 35 to 45 minutes or until cooked.

•While waiting for your chicken to cook, prepare the ingredients for the salad and the salad dressing. Layer the chopped lettuce, tomatoes, cucumber, olives, and feta cheese.

•Whisk together the ingredients for the Greek Dressing and set aside. (Note that it will need to be mixed again before topping the salad.)

•Add the chicken to the top of the salad and serve with the dressing on the side, allowing guests to dress their own salad.

23/02/2023

SoulFuel is closed for the next few days so no group classes this weekend as I am off to Picton to race in the summer challenge. 😊

22/02/2023

SoulFuel is putting together a team for the Give it up month of march! We will be giving up sugar and alcohol to fundraise for Gut Cancer.

For those who join will have access to a private Facebook group where we can support each other and I will provide recipes and resources to help you get through the month!

Here's why...
Gut cancers are serious. Eight Kiwis die from them every day.

Cancers of the digestive system are the most common form of cancer in NZ, and they’re among the most deadly.

People who are diagnosed will only have a 50/50 chance of living for five more years.

But right now, there’s a massive shortage of funding

for gut cancer research.

You can change that.

Give it up for Gut Cancer : Make a donation today to support Kiwis with Gut Cancer

22/02/2023

Busy evenings with after school activities and work….protein bowls are a great way to go!..
you can use what ever you have in the fridge. Last night I did a chicken teriyaki style bowl using chicken breast marinated in gf soy sauce, garlic, honey, salt & pepper.

Cooked the rice in the rice cooker and chopped the veges of choice……also used some spicy mayo of course!

22/02/2023

https://www.giveitup.nz/t/tamsyn-hayes-s-team

Give it up for Gut Cancer : Make a donation today to support Kiwis with Gut Cancer

14/02/2023

Small group training tonight at 7pm, still some available spots. Message to book your space.

29/01/2023

29/01/2023

HERBS FOR HEALTH

Just like leafy greens, fresh herbs contain large amounts of vitamins and also contain polyphenols (polyphenols are plant compounds that have anti-oxidant and anti-inflammatory capabilities).

I love adding fresh or dried herbs to all my daily meals for added flavour and nutrients.
Here a 3 of my many go to herbs and the benefits they provide:

THYME

• Thyme is a powerful antiseptic that can help prevent colds, flus and soothe sore throats.
• It is high in antioxidants.
• Thyme is also nutrient rich, just 1tsp of dried thyme provides 21% of our daily vitamin K needs and 7% of our daily iron needs.

PARSLEY

• Parsley is rich in many nutrients; half a cup of fresh chopped parsley provides 54% of our daily Vitamin C and is also high in Vitamin K (Vitamin K is important in blood clotting and increasing our bone density)
• Parsley is also high in folate as well as having high levels of iron, magnesium, calcium, potassium and zinc!

CORIANDER

My favourite of all herbs I love to add this to all my meals!
• Coriander has anti-inflammatory properties.
• It also contains an essential oil that helps aid digestion, relives flatulence, lowers cholesterol levels.
• Coriander also helps with reducing anxiety and contains sedative effects.
• The seeds and leaves are high in Vitamin K.

You can play around with fresh and dried spices, add them to your salads, dressings, sauces, infuse in oil or just use as a garnish.
They provide so many benefits and easy to grow at home!

24/01/2023

New group classes starting soon!

31/12/2022

Happy New years!
Massive thank you to all the support of my clients since SoulFuel opened. Lots of exciting changes coming this year!
I look forward to seeing you all soon to set your personal goals and plans for 2023. 🎉

01/12/2022

Look out for the local selwyn connection magazine that was distributed today! We have an article on how to have a Happy Healthy Christmas and some yummy recipes that I had lots of fun trying on my family!