#melallawayfitness

[melallawayfitness-blog]

A great option for the sweet tooth. You do not have to deny yourself foods that you enjoy just because you are trying to get fitter and healthier. Train and eat smarter and obtain a sustainable approach to your goals

[melallawayfitness-blog]

Who am I? Name: Mel Allaway      Email: melallawayfitness@gmail.com

Business: Mel Allaway Fitness Location: Sydney, Australia and Online

I am a qualified Personal Trainer and Nutrition expert. I have been working in the Fitness Industry for the past 20 years , focusing on  lifestyle transformations, with an emphasis on incorporating High Intensity Interval Training (HIIT) into clients weekly training programs. I am a qualified Group Fitness Instructor and continue to teach Cycle (spin) classes on a weekly basis within a number of Fitness Centres throughout Sydney. When I work directly with a client, I will teach you how to eat right and train effectively for the best results. It is important to me that each and every client not only see results, but become more aware of what is required for them to reach a flexible, sustainable and achievable healthy lifestyle. I have only recently made the decision to branch into online training to impart my knowledge on people throughout the world. I offer a number of programs and EBooks and use social media to provide free examples of my training and nutrition style. You can select to work with me, concentrating only on your training or only your nutrition or both. I never work with more than 10 online clients at a time and when you do purchase a program,  I can provide you with all the knowledge you require  to achieve a successful and rewarding outcome. I believe the biggest benefit of using an online personal trainer is the convenience and cost savings. I do not charge any weekly rates and all programs are purchased for a one of price for a 4 week period. This means you are not locked into any contracts or subscriptions and have control over where and when you train. It is true that we do not have any face to face time and I cannot answer your questions at the moment you have them, but the message system attached to the app you are given access to allows you to send me messages 24/7. The app enables you to have direct contact with me, where questions can be asked about your training and nutrition. The app is also used by me to send your program contents directly to you for immediate access and review. This is an effective and  efficient way to communicate. ​​There are many other benefits of our service and the app we use, and this creates a dynamic that ensures your success as long as you put in the work.

*EBooks are a one off purchase price only and do not include on going support

*Please email me for further information in relation to your training and nutrition needs.

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⬇️ Saturday Back to basics Great ready to sweat and complete your Saturday HIRT session. Here you go: 3 x 10 back squats 3 x 10 Deadlifts 3 x 10 Barbell shoulder press 3 x 10 Barbell rows 3 x 10 Barbell bench press 3 x 10 Barbell cleans 3 x 10 chin ups 3 x 10 Tricep dips You can completely each exercise back to back or in a superset format. Back to basics, lift heavy and get a full body workout done in less than 60 minutes. . #progressnotperfection #melallawayfitness #fatloss #hiit #hirt #hiittraining #saturday #strength #weightlossjourney #barbell (at Matraville, New South Wales)

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✅ Zucchini is low in calories, contains good amounts of folate and potassium while adding volume to your meals. Zoats are a favourite of mine. This is becoming a very popular breakfast option, especially if you like to eat with volume. You can take a regular oat/protein breakfast to a whole new level and size by adding the zucchini. By doing this you also only add a few extra calories. This is so filling. There are a number of recipes out there but this is what I do: 250g zucchini 40g #evolvenutrition Protein powder @equalaustralia liquid drops 1/3c Oats 2 Tsp xantham gum ⬇️ Boil zucchini in 4 cups of water. Once zucchini softens I add the oats. Once cooked I blitz it with the handheld mixer. Once broken down I add the protein powder, sweetener and xantham gum. This is where the manic happens and it becomes thick and smooth. You can add the cooked oats after you blitz the rest of the ingredients so it has more texture if you like. . #bodytransformation #fatloss #melallawayfitness #healthyrecipes #evolvenutrition #equalsweetener #zoats #zucchini #saturday #breakfast #proteinpowder #progressnotperfection (at Matraville, New South Wales)

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⬇️ Abdominal HIIT and Tabata circuit The abs are important stabiliser muscles that keep your form in check. Here is an effective circuit to tag into the end of one of your heavy weight sessions. ⬇️ Round 1 - Tabata Kettlebell Russian twists 1 x 4 mins Round 2 - Tabata Reverse crunches 1 x 4 mins Round 3 - triple set circuit 20 x TRX knee pull ins 20 x TRX pikes 20 x TRX fall outs Repeat 3 x rounds . . #fatloss #bodytransformation #bodybuilding #abdominal #hiit #tabata #circuittraining #training #melallawayfitness (at Matraville, New South Wales)

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⬇️ HIIT in the kitchen Low Carb Zucchini Bread Ingredients 300g zucchini 300g @proteinbreadco bread base 150g egg whites or 3 eggs 400ml of water 2 teaspoon baking powder Pinch of salt Optional extra: garlic powder/chilli flakes/crushed walnuts/nuts and seeds Method Mix all ingredients in a bowl. No need to use an electric mixer, just mix by hand. Once combined, set assist for about 20mins before baking. Bake in a loaf tin lined with baking paper on 180 degrees for about 20-30minutes. The mixture can be very liquidity due to the zucchini and you may need to add less water. The bread can over cook on the outside and still be under cooked on the inside due to this. It did take me a few goes to get this recipe right. Once cooked cut into about 10 slices Nutritional content per slice: Calories 60 4g C/ 8g P/ 2g F This does not include any additions Link to buy the base: https://theproteinbreadco.com.au/products/low-carb-protein-bread-mix/ . #healthyrecipes #melallawayfitness #healthyfood #proteinbaking #fridayfunday #fatloss #macros #iifym #iifymrecipes #zucchini (at Matraville, New South Wales)

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⬇️ Macro Friendly Chicken Curry with Cauliflower Rice Ingredients 5 cups Campbell's chicken stock 500g chicken breast 5 hot chilli 2 tsp coriander seed 2 tsp cinnamon 1/4 tsp ground gloves 1 medium onion 3 tsp fresh garlic 1/4 cup fresh lime juice 2 tablespoon curry powder 1/2 cup tomato paste 500g cauliflower Rice Method Blend all spice ingredients plus lime juice with 1/3 cup of water. Add to large saucepan and brown off onion. Add while chicken breasts and slightly brown. Add stock. Heat on high until it boils them reduce heat and simmer for around 2 hours. Once the liquid reduces and the chicken starts to fall apart it is ready. Fold in cauliflower Rice and serve with fresh coriander and a squeeze of lime juice. Serves 4 Nutritional breakdown for the whole batch Calories 1067 Protein 145g Carbs 108g Fat 14g Per serve Calories 267/ Protein 36g/ Carbs 27g/ 4g . #transformationinprogress #weightlossjourney #melallawayfitness #macros #iifym #curry #fridayfunday #healthyfood #healthyrecipes #fatloss (at Matraville, New South Wales)

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🍪🍰🍩🎂 Free downloadable 'HIIT in the kitchen' baking cookbook coming soon. ⬇️ HIIT in the kitchen H - Homemade I - Indulgent I - Irresistible T - Treats ⬇️ Working on putting all the recipes together into one easy to read ebook that will be FREE. All macro friendly treats to train for. From cheesecake bites to chocolate chip cookies. ⬇️ #proteinpowder #melallawayfitness #proteinballs #proteinsnack #proteinbaking #cookies #healthyrecipes #healthysnacks #macros #iifym #iifymgirls #progressnotperfection (at Matraville, New South Wales)

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⬇️ Thursday Body weight HIIT Don't underestimate just using your body weight for an effective and challenging HIIT session. ⬇️ Be 'your own' gym to build muscle and strength while getting your heart roaring. Here is a sample HIIT for you to try: 20 x push ups 20 x jumping chin ups 20 x Jump squats 20 x side Box jumps 20 x Burpees 20 x Tricep dips 1 x 100 skipping Repeat for 4-5 rounds ⬇️ At completion of all rounds, complete 6 x 30 sec work/30 sec recovery sprints on your cardio machine of choice. . . #thursdayworkout #throwbackthursday #fitnessmotivation #fatloss #fitness #hiit #melallawayfitness #circuittraining #bodyweighttraining #bodytransformation #transformationinprogress (at Fitness First Maroubra)

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Protein balls are my go to snacks. Trying out some new combinations. For other recipes check out previous posts. Will post further recipes soon with the macro breakdowns. . . #proteinsnack #melallawayfitness #proteinballs #evolvenutrition #macros #iifym #proteinbaking #proteinpowder (at Matraville, New South Wales)

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Wednesday Barbell Ladder HIIT Great workout to incorporate into your weekly training plan for a heart pumping, arm thumping workout. ⬇️ Rounds completed in a circuit format Complete 20, 15, 10, 5, 20 reps Pull ups Barbell cleans and press Barbell thrusters Bent over barbell rows Push ups 1 x 250m stationary rower Repeat for all reps ⬇️ At the end complete 1 x Tabata (4min) treadmill sprints . . #womencrushwednesday #wednesday #wednesdayworkout #hiit #hiittraining #barbell #strength #circuittraining #humpday #melallawayfitness (at Fitness First Maroubra)

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Workout partner, Mr Wombat. . #melallawayfitness #puppy #bestfriend #trainingpartner #wombat #staffy (at Malabar, New South Wales, Australia)

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🏋️⬇️ High Intensity Resistance Training✅ Looking to maintain muscle mass while decreasing body fat. During a HIRT workout you will perform a number of strength based exercises for a specific number of reps for a specific time frame. ⬇️ This is a great way to get your sweat on, get your heart pumping but also begin to incorporate weights into your weekly routine. Get away from the endless hours on the cardio machines and give this a try. ⬇️ Here is a full body HIRT session to get you started. ⬇️ Choose a weight that is about 50% of your max.🏋️ ⬇️ Super set 1 - repeat exercises back to back for a period of 8-10 minutes 10 Deadlifts 10 Push press 10 chin ups ⬇️ Super set 2 - repeat exercises back to back for a period of 8-10 minutes 10 Back squats 10 Thrusters 10 Front squats ⬇️ Super set 3 - repeat exercises back to back for a period of 8-10 minutes 10 Chest Press 10 Back rows 10 Power cleans ⬇️ You can end the session with a 15 minute cardio based HIIT such as treadmill sprints or stationary rowing. . #melallawayfitness #hirt #hiit #strength #strengthtraining #conditioning #tuesdaymotivation (at Matraville, New South Wales)

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⬇️🍪 Lots of cooking today. All you do is exchange the flour for evolve nutrition protein powder and they become protein cookies. Easy and yum . . #melallawayfitness #freedomfoods #equalsweetener #wellnaturallyau #mondaybaking #evolvenutrition (at Matraville, New South Wales)

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Cookie Bites ⬇️ 3 cups @freedomfoods puffed rice 100g @bettycrockeraustralia gluten free baking mix 60g @wellnaturallyau chocolate 1 egg @equalaustralia vanilla drops 2 tsp butter ⬇️ Method Melt butter with sweetener and mix into dry ingredients. Cook on high for 10 mins or until they brown. ⬇️🍪 Makes about 20 balls 65 cals/1g P/3g F/8g C . . #melallawayfitness #iifym #macros #cookies #mondaybaking #wellnaturallyau #equalsweetener #freedomfoods #bettycrocker (at Matraville, New South Wales)

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⬇️ Monday Kettlebell HIIT and Tabata Combo Grab 1 Kettlebell and get ready to sweat ⬇️ Round One 30 sec work/30 sec recovery One arm Kettlebell swing left arm One arm Kettlebell swing right arm One arm Kettlebell clean left arm One arm Kettlebell clean right arm ⬇️ Round Two 1 minute work/30 sec recovery Kettlebell swings Kettlebell Goblet squats Kettlebell Deadlifts Kettlebell jump squats Repeat each round x 2 ⬇️ Round Three Tabata 20 sec work/10 sec recovery/8 rounds Kettlebell thrusters Kettlebell one arm shoulder press (alternate between arms for the 8 rounds) ⬇️ Use a Kettlebell that is challenging and you may need to decrease/increase weight as you work through the whole training session. ⬇️ End workout with 1 x 20 min hill walk on treadmill✅ . . #melallawayfitness #exercise #kettlebell #kettlebellworkout #hiit #tabata #fitness #mondaymotivation (at Matraville, New South Wales)