News - Fitness Inside Out


Jasmine Waheed

Photo by Jasmine Waheed on Unsplash


Easter celebration food like many other occasions throughout the year food plays a major part in the event. Traditionally Easter Sunday marks the end of lent, a period of traditionally 40 days of fasting. In these modern times people choose to give up a favourite food instead. My thoughts would be why not consider giving up alcohol, sugar or smoking for 40 days, these being the biggest contributors to new lifestyle diseases.

But I digress, this article is about Easter Celebration Food. Eggs symbolise rebirth and new life at Easter. Chocolate now is commonly associated with Easter with the first chocolate egg dating back to the early 1800s. When choosing your Easter Eggs this year, go for the highest quality and dark chocolate if available. You will find they are lower in fat than the compound chocolate eggs.

Hot Cross Buns are small spiced buns made with currants or raisins and other dried fruits, marked with a cross on top. These are traditionally eaten on Good Friday. This Easter why not have go in making your own hot cross buns. Try using wholemeal flour as a healthy alternative or limit to just one of these tasty treats.

Try this recipe from  www.recipetineats.com


Roast Lamb is a popular choice for many people especially the Greeks on Easter Sunday.  The tradition of eating roast lamb at Easter comes from the Jewish celebration of Passover, which comes around the same time. Lamb is a great source of protein but can be high in fat so when choosing your lamb consider lamb back strap as it has little or no fat. But if you need to serve a large family the leg of lamb may be the better option. When cooking your leg cook the lamb on a wire rack this will help the fat run off.

Try this Greek Slow Roasted Leg of Lamb from www.recipetineats.com

Have a Happy Easter!


HIIT Training simply is High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. A good example of this is run for 1 min and then walk for 2 minutes.

HIIT training is great for burning calories, studies have shown that HIIT burned 25-30% more calories than other forms of exercise. One of the ways HIIT training helps burn calories is that the burn actually comes after you have done your workout. Due to the intensity of the workout your metabolism elevates for hours after the exercise.

Some of the other benefits include;

  • Burn a lot of calories in a short amount of time
  • Can help to lose weight
  • Improve Oxygen consumption
  • It can reduce heart rate and blood pressure
  • Blood sugar can be reduced

There are many ways to include high intensity training into your workout, you can try this workout routine (click here).

Or if you would like a specially designed program for you and your fitness levels to do at home contact us today.


What is the best core workout at home, is a common question asked by our clients.

When recommended exercises to do at home on non training days the core is the most popular to include by many of our personal trainers.  A strong core is an invaluable asset. For starters a strong and stable midsection can give you better balance, better posture and even help reduce back pain.

Your abs exist for more reasons than looking good at the beach. The core is composed of the upper and lower abdominals as well as the side, back, psoas, and glute muscles. The abs provide a muscular framework that protects the internal organs aids movement and lends balance and stability to the whole body.

Here is a great core workout to try at home.

Source: Popsugar Fitness

If you would like to have a workout at home program written for you and your fitness levels contact us today.


Many clients new to fitness ask, should they change their workout routine? Yes, is the simple answer.

If you have been sticking to the same workout routine for the past 8 to 12 weeks, you may find that you are plateauing. The exercises become easy and  you are not losing weight.

To increase your calorie burn you need to kick it up a notch, if you are walking introduce running or try introducing weights.

When you hire a personal trainer they will be monitoring your training and will be looking to increase the intensity as you get fitter and stronger. Most programs are adjusted every 8 weeks to ensure you don’t plateau.

To find out more about how a Fitness Inside Out personal trainer can help you email us today.


When trying to lose weight a Main Meal Salad is a great way to reduce your daily calorie intake. A salad filled with a low fat protein will fill you up after a busy day at work or lunch after a morning workout.  No need to go for the carbohydrates like bread or cooked potatoes, just add 2 types of protein such as chicken breast and feta along with plenty of vegetables and you will feel satisfied.

We have found a great salad that is simple to prepare using a Hot Roast chicken as your protein and a colourful amount of fresh veggies and salad. And best of all keeping to 500 calories.

Try it and tell us what you think.

Greek Style Roast Chicken Salad

Source: Taste.com.au


Don’t like Chicken try this Salmon dish.



Regular exercise has proven to help prevent the lifestyle diseases of the modern age. Physical exercise helps prevent and treat heart disease, stroke diabetes and obesity and can improve mental health according to Fitness Australia’s Joel Perricone.

In the modern world we are seeing less and less physical activity, with many of us exercising less than grandparents with the increased use of technology, transport and urbanisation.

The World Health Organization (Who) has responded to request for guidance and a framework of effective and feasible policy. WHO has come up with four key objectives

  1. Create an active society
  2. Creative active environments, space and place
  3. Create active people – programmes and opportunities
  4. Create active systems – governance and policy enables

For more information visit Fitness Australia and WHO Website



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


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

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.


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.