July 2018 - Fitness Inside Out


19 July 20180

I cook this recipe, or variations of it, every Sunday in order to set myself up with a swift, delicious, healthy, hot, gluten free breakfast option. For me, it’s because I am up to be at work by 6am or earlier, however I’m sure every busy person could use some extra time and a clever plan to start the each weekday on the front foot.


Thinly sliced or diced: 1 large tomato   / 1 red onion/   6 large mushrooms/   1 red capsicum

Coarsely Grated: 1 large zucchini

Optional Extra:   ham or bacon pieces or finely chopped leftover meat

Plus: Olive oil  / Moroccan spice or mixed herbs/ 10 eggs



  • Prepare all vegetables.
  • Heat a large fry pan on high.
  • Add a splash of olive oil and coat all of the pan’s surface.
  • Add all vegetables (and meat if chosen).
  • Sprinkle Moroccan spice according to taste (this already contains salt).
  • If mixed herbs are preferred, then also add salt and pepper according to taste.
  • Stir occasionally to ensure even cooking of all.
  • Whilst cooking, crack eggs into a large bowl to ensure easy stirring without spills
  • Mix eggs. I use a hand whisker to make life easy for myself.
  • When vegetables are cooked through and the juices are minimal, it is time to add the egg mixture
  • Add the eggs over the vegetable mixture.
  • Stir through the vegetables so all are thoroughly combined.
  • Turn heat down to medium.
  • Stir occasionally or flip portions to ensure even cooking.
  • Once cooked through, serve into 5 – 6 even portioned bowls or containers.
  • Once cooled, place into the fridge.
  • At the time of eating, 1 minute or so should be ample to heat your omelette in the microwave.


By Veena Gollop
Fitness Inside Out Licensee


19 July 20180

This is a quick and easy way to put a healthy meal on the table. 20 – 30 minutes is all you need. It’s my current favourite option and provides a fresh change from traditional lemon based sauces.

Being a household of 2, I cook this volume so that we have 2 lots of leftovers for lunches during the week, or another quick dinner for both of us. So much cheaper, healthier and tastier than takeaway.

Just like any fish boat creation, take this fish boat to a barbeque that’s BYO meat and you’ll be the envy of all and eating like royalty.


4 portions of Salmon – I use the pre-cut portions in the frozen section on Aldi. These tend to be 5cm cross cuts. Having said that, any fish will perform beautifully, so use what you have close at hand.

Sweet Chilli Sauce

Soy Sauce

1 bunch of continental parsley

Olive oil spray



  • Pre heat oven to 180’C
  • On an oven tray, place a piece of foil longer than the length of the fish fillet.Repeat going across the tray to allowing excess over the sides.
  • Spray foil with olive oil
  • Place fish on the foil
  • Pour a generous drizzle of Sweet Chilli Sauce onto the fish
  • Pour a quick splash of Soy Sauce over the fish
  • Roughly chop the parsley and place all of it on top of the fish. Remember that although it looks like a lot, it will reduce during cooking.
  • Fold in the edges of the foil to create a ‘boat’. I fold the foil length wise first, then fold in the ends. The edges should be tightly folded to seal in moisture, leaving space for some air above the fish
  • Cook for 15-20 minutes. Cooking in this way means your fish will remain moist, so don’t worry about over cooking it. If unsure, you can check it by taking a peek inside the boat, but be careful of escaping steam.
  • Serve with a salad or assorted steam vegetables, drizzling any of the excess sauce over your meal.


Veena Gollop
Fitness Inside Out Licensee

19 July 20180

Fitness Inside Out licensee Sarah McGrath has recently returned from a 10 day cruise to the south pacific islands, and she has decided to share with you all her tips she learned on board for maintaining your weight* (and maybe even lose* a couple of kilos!).


Sarah had boarded the Pacific Jewel which is famous for its New Zealand Ice-cream and buffet at The Pantry, with a huge variety of different foods and a never ending selection of sweets. So how do you maintain your weight with all this temptation in front of you? While still having a good time on holiday? See below for Sarah’s helpful tips:


  1. As exciting as it is to try all the delicious foods on board, keep to your portion size. The food isn’t going anywhere! You can eat a bit more for breakfast as it’s the most important meal of the day. For e.g. bircher muesli and scrambled eggs on whole meal toast with a plate of seasonal fruit is a sufficient portion size to start your day. However, keep your lunch and dinner size reasonable. You want to feel satisfied after eating NOT full and lethargic.


  1. If you want to try a particular flavor of ice –cream as a treat, keep to the 1 scoop – servers are very generous with their scoops so 1 is more like 2 scoops. Imagine if you have 2 scoops….it will more likely be 4 scoops!


  1. There is no need to purchase drink packages except maybe water as you won’t be drinking the amount you paid for. If you do you will more likely drink more empty calorie beverages than you usually do just to try and make your drink package worth it! Water, tea and coffee are included with every meal and orange/apple juice are included during breakfast meals which is part of your cruise fare. Also on the Pacific Jewel, you are provided with a free chocolate every time you order a hot beverage. Imagine how quick the calories can pile on from that alone! Better to pay as you go and check your account at the kiosk.


  1. What about alcoholic packages you say? Surely they are more economical than purchasing each individual drink you say? Well I’m not a drinker so I can’t talk from my own experience but my partner and I were talking to other couples on board and they all say the alcoholic package is not worth it. They tried…oh they certainly tried by drinking as early as 10am in the morning but not one of them can drink as much as they paid for in the day. Imagine when you’re on port ….that is less time to use your package. Better to pay as you go and your liver will thank you for it.


  1. All ships have a gym on board free to use as part of your cruise fare. So why not make the most of it? I know what you are going to say…. ‘But I’m on holiday… why do I need to train?’ You don’t need to go all out on a full training regime but half an hour daily for a cardio or resistance workout is all you need to maintain the hard work you put in before you sailed away. Besides, it’s a nice relaxing view from your window while you exercise.


  1. Again, all ships have fun physical activities available such as the flying fox or rock climbing….so why not sign up for one? And you can get a lovely snapshot taken to show your trainer when you get back.


  1. If you purchase any shore tours while on board, pick the ones that requires the highest level of physical activity. It will be more fun and exciting for you! If you prefer to just explore, then walking is sufficient physical activity too. Choose the option that suits you best!


  1. Always take the stairs when on board. There are so many levels on the ship meaning so many stairs to take. That will help give your quadriceps a great workout plus 90% of the time it’s quicker to get to your destination compared to the lift. It can take a while waiting for the lift to arrive at your deck. I should know – I was waiting with my partner who is on crutches.


19 July 20180

When there is no time to cook or you just not inclined to there are a number of products on the market to choose from. Frozen and home delivered meals have come a long way since the old frozen TV dinner of Roast and three veg.

With health and diet being paramount for many of us these days you can choose from home delivered meals for weight loss, cleansing and specific diets such as Gluten free, Vegetarian and Vegan. There are even specific  companies such as Muscle Meals Direct and My Muscle chef who cater for the body building guys, with meal plans to bulk up and lean down.

We have reviewed 3 of the companies DietliciousLite n Easy and Eat Fitfood who provide calorie controlled meals for weight loss. If you are looking to lose weight and you are struggling to prepare the meals I recommend home delivered meals as part of your weight loss solution.

Lite n Easy is a well known brand  being in the market since 1986 and regularly seen on TV. Lite n Easy have the largest delivery area supplying meals to all capital cities and surrounding areas. From $20 per day you can get breakfast, snacks, lunch and dinner delivered for a whole week. You do not need to buy anything extra except the milk. The meals are simple and for the not too adventurous eaters Lite N Easy might be the pick for you.

Eat Fit Food comes delivered to you in a cute little cooler bag with a cooler brick to keep the meals chilled. They are not frozen so you can eat them straight away or keep them in the fridge up to three days.  Breakfasts are $13.50 and lunches and dinners are $21.50, a little more expensive, but all of their meals come fresh not frozen. Being fresh only Eat Fit Food has limited delivery areas Sydney Metro and Melbourne metro, check their website to see if they deliver to you.

Dietlicious is the offspring of the Gourmet Dinner Service and who has been around since 1994 delivering gourmet meals. The meals come delivered fresh and frozen depending on what you order. I got my order on a Tuesday, popped the fresh meals in the fridge and the others went in the freezer to eat on another day.  Having the meals stored away in the freezer to pull out when too tired to cook or if it’s dinner for one is very convenient.

Flavour wise Dietlicious is excellent both the fussy eater and the gourmet chef will happily find something on the menu.  Price wise you can go on a 7 day plan from $35 per day including breakfast, snacks, lunch and dinner is all covered .  You do have to add your own fresh fruit but that is simply enough to do.

Delivery for Dietlicious is for Sydney, Melbourne, Brisbane, Canberra and surrounds, which is nice if you are outside the metro area.

To get you started Dietlicious is offering $30 Off your first order, minimum order $130.

So take advantage of this great offer today. Visit Dietlicious.com.au and enter the promo code: FIO to take up this offer.


19 July 20180

When training with a fitball make sure it is appropriate to your height. When you when sit on the ball, your knees and hips should be at 90 degrees or slightly higher.

Fitballl Size
Over 180cm (Over 6ft) 75cm
170cm – 180cm (5ft.6 – 6ft) 65cm
160cm – 170cm (5ft.2 – 5ft.6) 60cm
Under 160cm (under 5ft.2) 53-55cm

Set up 
Lie on a your fitball with the back slightly extended, the shoulders higher than the hips and lower back pressed firmly against the ball. Bend knees to form 90 degree angle between upper and lower legs. Position the legs so knees are placed just wider than shoulders. Cross arms over chest or over your head.

Contract abdominals and pull rib cage toward the pelvis until the abdominals are fully contracted. Keep lower back pressed against the ball. Hold, continue to contract the abdominals and breathe out remaining air. Slowly lower trunk to original positions, maintaining abdominal tension. Repeat.


19 July 20180

One of the signs of metabolic health is that we can adjust our metabolism to burn whatever fuel is on offer. When we eat a carbohydrate rich meal, we should be able to efficiently switch to carbohydrate burning to take advantage of the influx, and when fat is the primary source of energy available we should be able to utilize this effectively. Such a state is known as metabolic flexibility. It enables an individual to effectively dispose of incoming carbohydrates or fats (when within caloric needs) without metabolic consequences.

However, when one is metabolically inflexible, the metabolism adjusts more slowly and less completely to changes in fuel provision. The body continues to burn yesterdays’ rapidly declining fuel type, rather than quickly adapting to the bounty of today.  A higher reliance on carbohydrate as food between meals means that these individuals fail to tap into adipose stores as effectively as the metabolically flexible. Such a metabolic profile predicts future weight gain in normal weight individuals as well as weight regain in formerly overweight individuals.

Every individual has a level of carbohydrate intake that they can tolerate before showing signs of metabolic disturbance.

Signs that an individual is exceeding their carbohydrate tolerance are

  • Gaining weight easily
  • Difficulty burning fat even with a good exercise program
  • Carbohydrate craving
  • Fatigue/sleeplessness after a carbohydrate meal
  • Fatigue especially during exercise
  • Elevated glucose and insulin
  • Increased waist circumference
  • low HDL, high LDL, elevated triglycerides
  • Hypertension
  • Skin tags
  • Adult acne

The most common adverse effect of intake of carbohydrates beyond an individual’s tolerance is their conversion to fat which is stored as adipose tissue predominantly around the abdomen.

A person can become more metabolically flexible by initially breaking down the carbohydrate burning habits in their body and teaching their body how to burn fat. This is done initially by severely restricting the carbohydrate intake for a short time and introducing good fats and protein as the primary fuel source.  Once the body has been educated to use fat as an alternate fuel source (has restored its metabolic flexibility) then starchy carbohydrates can be reintroduced into the diet in sensible quantities without rebound or future weight gain.

To learn how to restore your metabolic flexibility contact

Carolyn Richards

Adv Dip Naturopathy, Diploma Nutrition,
Dip Remedial Massage,  Dip Sports Therapies

Living Well Natural Health
Clinics at West Gosford, Hornsby and Kenthurst

phone 0409191595


19 July 20180

Every bride wants to look her best in her wedding dress. Knowing all eyes will be on you during the big day gives most women the motivation to get into shape.

An ideal time to aim for a wedding fitness goal is around three months before the big day. Twelve weeks is a realistic time for losing weight and toning up, but brides also need to consider leaving a week or two after their Wedding Fitness Plan to finish off wedding preparations*.

Overall body fat reduction is the common goal for most brides, toned tummies, hips, bums, arms and chins. Most modern dresses show off the arms and neck line so this is commonly a focus in your Wedding Fitness Plan.

With a Fitness Inside Out tailored fitness and diet plan we can help brides achieve their weight loss goal. Our Wedding Fitness Plans, combines cardiovascular exercise, toning sessions and a healthy eating plan*.

Let’s not forget about the groom and the bridal party as we have packages and plans to suit everyone. Train one-on-one, or as a couple or in a small group of 3 or 4. Your training sessions will be completed either at your home, workplace, or in a nearby local park.

To start your mobile personal trainer will conduct a health and fitness assessment with you. This session is all about measuring your fitness levels and to set your weight loss and fitness goals in time for the big day.


19 July 20180

Poaching is best for very delicate foods, such as eggs, fish, white meat chicken and fruit. It is a very healthy cooking method, because liquid—not fat—carries the heat into the food. It is the method accomplished with the least amount of heat, and, therefore is a gradual, gentle cooking process.

Poaching is ideally done at temperatures between 160°F and 180°F, or well below a simmer. The best way to tell if a poaching liquid is at the correct temperature is with an instant read thermometer. Short of that, look at the liquid in the pan. There should be a slight convective current in the liquid, as the warmer liquid rises to the surface. The liquid should be gently moving, but it should not be bubbling at all.

Poaching takes patience. Poaching allows the proteins in foods to uncoil, or denature, slowly, without squeezing out moisture. If you were to drop a delicate chicken breast into boiling water, the proteins would seize up so quickly that all the moisture would be squeezed out, and you would end up with a small piece of dry rubber!

You can poach in water, milk or a flavourful broth. The broth used in poaching is called a court bouillon. It consists of the poaching liquid itself (often broth or stock) an acid (wine, lemon juice, or vinegar), a bouquet garni (a small bundle of aromatics tied up in cheesecloth, or just tied together with kitchen string (bay leaf, parsley, peppercorns, garlic, thyme, etc) and mirepoix (onion, celery and carrot. Traditional proportions for a white mirepoix is two parts onion to one part each celery and carrot).

Here are some different poaching recipes to try:-

Poached chicken tonnato

Basic Poached Eggs

Poached lamb with spring vegetables

Poached chicken, apricot and chickpea salad

For other tips and recipes