GLUTEN-FREE BANANA BREAD

Craving for something sweet without worrying about added sugar or refined carbohydrates?

We have teamed up with Alyse Co-Cliff from An Apple A Day Nutrition to bring you this heavenly gluten-free treat. Use this recipe to make a delicious banana bread loaf or perhaps portion them into mini-muffins, whatever you choose, we guarantee this guilt-free recipe is sure to keep you satisfied!

INGREDIENTS

  • 3 large ripe bananas
  • 3 eggs
  • 2 cups almond meal
  • 1/4 desiccated coconut
  • 1/4 cup macadamia oil
  • 2 tbsp. rice malt syrup, honey or maple syrup
  • 1 tsp. vanilla powder / extract
  • 1 tsp. ground cinnamon
  • 1/4 tsp. nutmeg
  • 1/2 tsp. gluten free baking powder + 1 tbsp. lemon juice

METHOD

  1. Preheat oven to 160°C. Grease a loaf tin or line a muffin tray with unbleached patty cases.
  2. Combine all ingredients in a food processor and mix well.
  3. Spoon batter into a cake tin and cook for 45mins (skewer should come out dry). If you are making muffins, a tray of 12 usually requires 20- 25mins, depending on your oven.
  4. Remove from oven and allow to cool before turning out the loaf. Serve with almond butter and cinnamon or organic, grass-fed butter.

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F45 Functional Training

Sarah, owner of F45 Albany Creek, shares with us what you’ve always wanted to know about F45…

Sarah, owner of F45 Albany Creek, shares with us what you’ve always wanted to know about F45…

Welcome to F45 Training where F stands for Functional Training and 45 is the time in minutes it takes to complete an F45 workout. The concept, created in Australia, is simple: we merge three separate training styles into one 45 minute workout. The workouts focus on High Intensity Interval Training (HIIT), Circuit Training and Functional Training and alternate between cardio and resistance-dominated sessions throughout the week. There are 27 different workouts and no two classes will ever be the same. It’s a total body workout that will keep your muscles and endurance guessing!

All the workouts can be scaled up or down depending on someone’s fitness level, or for injury maintenance, we can modify movements. The exercises all focus on burning fat fast and building lean muscle mass. Basically, you work your butt off (literally) for a short amount of time (40 seconds), rest (20 seconds), and repeat. Celebrities, football players, actors and media figures are all getting behind the new fitness craze – Hugh Jackman, Ricky Martin and Nicole Richie to name a few.

People wonder what the difference is with F45 compared to other training styles. Our workouts are fuelled and organized by robust technology systems.  A series of TV’s mounted right in front of you, provide an organized, station-by-station diagram for each exercise. With the guidance and motivation of our F45 Trainers, this system is a visual tool for our members to progress from exercise station to station throughout the workout, follow the leader style.

We also pride ourselves on being a friendly and fun “Team Training” environment. The atmosphere is motivating, we crank the tunes so you can’t hear yourself breathing! The upbeat environment is infectious!

Want to see what all the fuss is about? Try F45 for free this week! Head to www.f45training.com.au/albanycreek to claim a 7 day free trial at F45 Albany Creek, Brisbane.

Raspberry Chocolate Hearts

With Valentine’s Day fast approaching, we teamed up with the talented Hazel & Cacao to create a romantic, healthy and delicious V-Day treat.

With Valentine’s Day fast approaching, we teamed up with the talented Hazel & Cacao to create a romantic, healthy and delicious V-Day treat. Unlike most valentines chocolates, these little hearts are refined sugar free and loaded with plant based protein and healthy fats. These tantalising chocolate bites are the ideal healthy treat to make for your loved one or to treat yourself – and not just at Valentine’s Day but any time of the year. Please note: You will need some little heart molds (or any small raspberry sized shape would work).

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Raspberry Chocolate Hearts

Ingredients

  • 2 TBSP cashew butter
  • 3 TBSP coconut oil
  • 3 TBSP raw cacao powder
  • ½ tsp vanilla extract
  • 1 TBSP raw honey or maple syrup
  • about 20 raspberries fresh or frozen, depending on the size of your molds.

 

Method
  1. Place all ingredients except raspberries in a small pot over low heat and gently mix and melt down the cashew butter and coconut oil until all ingredients are well combined
  2. Place 1 raspberry into your heart shaped chocolate mold (or any shape mold)
  3. Pour chocolate into molds covering the raspberries
  4. Set in the freezer for at least 20 minutes to set. It may need a little longer depending on the size of your mold. Enjoy!

Made by Hazel & Cocoa

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Home Workout 4-Part Mini Series

To help kickstart your fitness journey for the new year, we collaborated with Fatima Wheeler to bring you a mini-series of easy at home workouts anyone can try.

To help kickstart your fitness journey for the new year, we collaborated with Fatima Wheeler, owner of fitness studio Fit Body Bootcamp on the Gold Coast, to bring you a mini-series of easy at home workouts anyone can try. The first episode features 4 quick workouts and the only equipment you need is a chair! We love Fatima because she is inclusive of everyone – 80% of her clientele are female and she encourages every single woman to be comfortable with the skin they are in and enjoy whichever way they choose to move.

 

 

 

 

Fatima’s Simple Detox:
–       Drink at least 2L of water per day
–       Avoid dairy and sugar
–       Have 1 tsp of intestamine in water (morning and night)
–       Have a probiotic before bed
–       Over this time increase chia seeds, psyllium, slippery elm (it does wonders for your gut)
–       Increase ginger and turmeric (I put mine in my smoothies)
–       Reduce the load placed on the liver through cutting down on caffeine, over the counter medications and alcohol

 

Active Mum Maternity Range

Model and Mum Casey Evans recently road tested our brand new Active Mum Maternity Range.

Model and Mum Casey Evans recently road tested our brand new Active Mum Maternity Range including the Mind the Bump Maternity TankMamma Mia Maternity Bra and the Hold Me Maternity Tight throughout her pregnancy. We caught up with Casey to see if the clothes stood up to the test now that she has had her baby girl. Casey also shares which exercises worked best for her during this stage of life and how specialised maternity wear can affect your workout.

What was your exercise routine throughout your pregnancy and post pregnancy?
During Pregnancy: I did Pregnancy Yoga, light walking and upper body strengthening exercises including light weights to maintain my fitness levels.

Post Pregnancy: I had a C-section so I had to rest a lot to let my body recover. A few weeks later when I felt up to it, I started out with light walking and pelvic floor strengthening exercises. Later down the track I progressed to leg circling, core strengthening exercises and increased duration and intensity of my walks.

Did the clothes stay in place and were they supportive throughout you workouts?
Yes! Each piece of clothing did exactly what it was meant to, and stayed in place allowing freedom of movement, especially in the final stages of pregnancy as you can find yourself very uncomfortable at times. I found the clothing very supportive.

How did you find the fit of the top and the pants?
During Pregnancy, the top was great as it had a ruched waist which allowed room to grow and was quite breathable, soft and stretchy. The Hold Me Maternity Tight fit well and because it was black it was versatile for working out or just wearing day to day with a t-shirt. I am usually a size 10 so a size Small fit me well.

What is the benefit of purchasing maternity workout gear vs wearing a larger size in a normal style?
I definitely recommend purchasing some maternity workout wear, particularly the tights as they fit much more securely around my stomach with the option of rolling the waistband up or down. When you purchase normal clothes in larger sizes, rather than maternity specific, it won’t fit as well and will usually be larger in the legs or not provide enough coverage for your stomach. The Hold Me Maternity Tight was just as comfortable for post-natal recovery and I used it in the months post pregnancy.

How did you find the fabric and wear of the items? Did they wash well after multiple uses?
The fabric in the top was breathable and soft and this wore well and kept its shape after a few washes. The fabric in the tights was thicker and are made from a four way stretch fabric to provide support and also washed well, keeping its shape.

Have you been wearing the abi and joseph Active Mum range post pregnancy?
Post-pregnancy I wore the top and tights, however the top became quite loose not having so much of a stomach to fill it out, so this is mostly suited to wear during your pregnancy as it will grow with you. I have mainly worn the tights as they are quite supportive and come up high around the stomach area. As mentioned my daughter arrived via C-section so it was important to me to have very comfortable clothing and I did find that in the abi and joseph Active Mum Maternity Range.

Discover our Active Mum Maternity Range

 

A Day in the Life of a Dancer

Have you ever wondered what it would be like to be a dancer? We sat down with the talented Sammy Butler, a dancer and barre instructor at Barre Brisbane who trained with the Australian Ballet, to explore the world of a dancer.

Have you ever wondered what it would be like to be a dancer? We sat down with the talented Sammy Butler, a dancer and barre instructor at Barre Brisbane who trained with the Australian Ballet, to explore the world of a dancer. Sammy shares how she originally chose the career of dance, why the transition into becoming a barre instructor, what an average day looks like and the best advice she has ever been given. Thank you to Barre Brisbane for the beautiful imagery, shot in The Montrose Barn, Brisbane.

Q&A With Dancer & Barre Instructor Sammy Butler

What is your dance background and why do you love it?
I started ballet lessons when I was 3 years old and by the age of 10 I was also training in jazz, lyrical and contemporary dance styles. At 14 I was accepted into the Australian Ballet School’s full time program and spent four years living in Melbourne training to become a professional ballerina. At the conclusion of four years at the school I decided to move back home to Brisbane and study journalism and psychology at the University of Queensland, in addition to instructing at the beautiful Barre Brisbane West End studio.

What inspired you to become a Barre instructor?
Instructing Barre presented an opportunity to combine my passion for dance, health and fitness and share the knowledge I have gained throughout my own training. I hope to encourage others to experience the benefits of Barre for overall health and well being.

What does an average day look like?
An average day for me usually begins with breakfast before heading to university for a few hours of classes and study. My favourite way to the end the day is with a Barre class, either instructing or participating. If I’m not at Barre Brisbane, I’ll go for a nice long walk or run followed by some stretching at home.

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Favourite songs to dance to?
Dancing to anything by Beyoncé always elevates my mood and gets the endorphins flowing!

Best advice that you’ve ever been given?
Try not to compare yourself to others, we are all unique and on our own individual paths in life.

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First thing I did when I woke up this morning:
Turned off my alarm, checked emails and scrolled through social media.

Workout or exercise I’m currently loving:
Blair’s Barre Cardio class at Barre Brisbane. I’m always sore the next day, but feel amazing!

I never make a smoothie without adding:
A handful of frozen blueberries or banana.

My go-to healthy café is:
Acai Brothers Superfood Bar – I’m an acai bowl addict!

 

Visit Barre Brisbane’s website to book your very own barre class with one of their talented instructors at barrebrisbane.com.au