#melallawayfitness

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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]

⬇️ 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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⬇️ 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)

[melallawayfitness-blog]

🍪🍰🍩🎂 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)

[melallawayfitness-blog]

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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🏋️⬇️ 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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LISS Low intensity steady state Exercise v Training ⬇️ This type of exercise does have a place in your workout plan. It allows you to complete a workout that is less strenuous while burning some calories. I refer to to it as 'in the moment' calorie burning. You only burn calories while doing it, unlike HIIT/HIRT/Strength when you get results during and after. ⬇️ You can not always be training at full throttle so LISS is a great addition to assist in recovery and prevent over training. Think of LISS as exercise and HIIT/HIRT/Strength as Training. ✅ . . #melallawayfitness #liss #cardio #recovery #malabar #exercise (at Malabar, New South Wales, Australia)

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Puffed Rice Choc Chip slice⬇️ These turn out chewy and only have 84 calories/11g C/5g P/2g F per slice Recipe makes 20 slices 250g @freedomfoodsus puffed rice 80g #evolvenutrition vanilla protein 1/2 cup @equalaustralia 80g @wellnaturallyau chocolate 1/2 cup egg whites 1/2 cup water. ⬇️ Bake on top shelf of over on 200 to get them nice and brown but without drying them out👌 . #melallawayfitness #iifym #macros #healthyeating #evolvenutrition #freedomfoods #wellnaturallyau #equalsweetener #equalaustralia (at Matraville, New South Wales)

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Macro Nutrition Tip👌 ⬇️ Cauliflower Rice To add volume to your meal without adding large amounts of calories a great option is cauliflower rice. It is a great replacement for rice allowing you to spread your macros further throughout the day. ✅ 250g cauliflower rice 70 cals/8g C 250g white rice steamed 350 cals/63g C ⬇️ I am not saying don't eat rice or carbs but I like to have volume with all my meals and a great way to do this is with vegetables. . . #melallawayfitness #macros #cauliflowerrice #cauliflower #iifym #flexibledieting (at Matraville, New South Wales)

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Friday Fired up Fat Burning Kettlebell circuit⬇️ Build up your endurance base by adding short, varied time Kettlebell circuits to the ending of a training session. . Here is a simple session to do: Complete each exercise back to back in a circuit format for the times suggested. 1. Overhead walking lunges 2. Kettlebell shoulder press 3. Double Kettlebell swings 30 sec work/ 15 sec recovery Repeat 45 sec work/ 15 sec recovery Repeat 1 minute work/ 1 minute recovery ⬇️ Adding Kettlebell circuits into your training will enhance your performance and training levels. Bring on the burn. . . #fitisthenewskinny #fitnessfirstmaroubra #melallawayfitness #kettlebell #kettlebellworkout #fatloss #hiit #hiittraining (at Matraville, New South Wales)

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Thursday thoughts⬇️ Fire up your workout for long lasting and effective results, train your whole body more often. . ✅For the most time-efficient workouts, compound exercises are recommended and can activate all the major muscles in the body and create the greatest change in body composition in the shortest time. . ✅Here is an example for you to try: 4 x 8 Barbell back squats 4 x 8 Barbell step ups 4 x 8 Barbell bench presses 4 x 8 Barbell back rows 4 x 15 Barbell cleans 4 x 15 Barbell push presses 4 x 20 Hanging leg raises ⬇️ This type of full body training can use a variety of exercises and generally you use a medium weight option. You will not only be burning calories but working in your strength at the same time. . . #melallawayfitness #fullbodyworkout #strengthtraining #barbellcomplex #fitness #fitnessfirstmaroubra (at Fitness First Maroubra)