Michelle joined the peak 24 community in May of 2016. Recently, she joined our 9 week body transformation challenge.
Michelle has lost an amazing 37 cm along with 6.5% of her body weight. Her wall sit time and beep test push ups increased by over 100%.
Her success came from combining personal training sessions with Chloe, a structured nutrition plan and small group training sessions each week.
She admits “I hate cardio”,
“But I really enjoy the group classes”.
Each week her confidence grows and we couldn’t be prouder to have her as a part of the peak community.
” I wouldn’t of been able to do this without the support of Chloe and Cameron and would love to thank them for their support, “- -Michelle
“Congratulations to one of our challenge winners Bek on these amazing results! In just 8 weeks she lost 3.3kg and 2.7% body fat. What’s even more incredible is the 6.2kg she lost in the 4 weeks prior to the challenge.
Although challenges are a great motivator, don’t wait for one to start your journey!
Bek did this with better eating habits, classes and the help of her personal trainer Julie Starke.”
Bree participated in our 9 week transformation challenge. Using a combination of small group training session, individualised training with Chloe, and a nutrition plan, Bree excelled in her motivation and commitment to the program. In just over 2 months, she was able to kick start her weight loss, improve her strength, and her movement quality.
Bree lost an incredible 6% of her body weight as losing 21 cms. One of the most significant improvements her trainer saw Bree achieve, however, was her gains in strength and stamina during these 9 weeks.
Our aim here at Peak 24 is to empower our clients and members with the knowledge to make lastin
g lifestyle changes for long, active and healthy lives.
“In 2016 I was diagnosed as a type 2 diabetic. I was overweight and was eating poorly. I was on my way to an early grave with high cholesterol and high blood pressure. I decided to do something about it and joined Peak 24.
Within a couple of months I had lost 10 kgs and was starting to feel fantastic.
Four months ago I decided I would like to undergo a body transformation with the specific goal of reducing my body fat %.
I started at the beginning of September 2018 and with the help of Cameron set about an intensive training plan to reach my goals. I was already very disciplined with my calories, but needed some help with some of the technical side of “cutting”. Cameron was able to point me in the right direction on how many calories, what macro nutrients to consume and what I should be doing with cardio and resistance training to maximise the benefits of my transformation. “
Meet Lauren! Lauren has been member with us for almost two years. She continues to smash classes every week. The energy and enthusiasm she brings to the class is amazing.
When asked what her biggest achievement at Peak has been?
She said “My consistency since starting. I’ve lost around 20kgs since i joined two years ago.
I like the gym, the classes, the trainers and all the other members that come to classes, it’s a fun place to be”
Meet Helen and Trevor two of our most loyal and caring members. They have been members with us for 5 years. They have made a huge impact on our success in building a welcoming, and friendly community for all.
Their smiles and positive attitude is always contagious to be around. They have been the heart and soul of our Strength for life classes, having a huge influence on the lives of many.
Thank you, Helen and Trevor, for bringing fun and joy to the gym. Your positive attitude and willingness to keep fit and healthy is inspirational to us all! Thank you!
(Trevor wearing his three bronze medals after competing in his first masters games, tough ask for your first contest against the current world champ in all three, amazing work!)
Our super star member Margaret here has managed to lose over 10kgs in the last 7 weeks! Margaret takes part in our “strength for life” program (COTA approved program for ages 50+) participating in two classes a week as well as coming in twice by herself.
After making some significant strength improvements, Margaret was frustrated with not seeing the weight loss she desired. A new Nutrition plan with the help of Peak 24’s Cameron, gave her direction with her diet. Fast forward 7 weeks and she has lost 10.1 kgs and more importantly made sustainable changes she can maintain for the rest of her life.
When asked what had the biggest impact on her weight loss journey this is what she had to say:
“I think it was the diet guidelines which helped me make the right decisions have flexibility to choose the right foods and still have my weekly cheat meal. It’s also helps a lot when you have staff who are happy to answer your questions when you come in, this really helps you keep momentum”
Margaret’s number one piece of advice:
“Believe in yourself, stick to your program and be positive”
Ben has been an incredible member, always putting in the hard yards either on his own or with his Personal Trainer Chloe. Along with Chloe’s help Ben has managed to get some incredible results, here’s what he has to say about his success:
“Balance and consistency of training and dieting has helped me lose 15 kg since November last year. Don’t be too harsh on yourself if you slip up or lose motivation, just try and remember the healthy habits which lead to a healthier lifestyle.”
Mel’s incredible journey has seen her lose an incredible 12kg and over 30 cms. Mel loves how she feels fit and healthy and discarding her ‘bigger clothes. Importantly, Mel has learnt in this time much about her Nutrition and Training and what she is capable of and what it takes. We look forward to helping her maintain the healthy lifestyle.
Mel thanks her workout buddy Kate for sharing in her goals and keeping her at it (and the ‘numerous’ chats), her now husband Chris for his support with eating and early morning workouts, her gran for her encouragement, PT’s Chloe and Cam for their motivation, accountability and finding her and limits the crew (staff and members at Peak 24) for assisting with friendship and encouragement.
I signed up with Peak 24 as 44 year old male who weighed over 126kg, I smoked a packet of cigarettes a day and was your typical couch potato!
In the first four months of PT with Chloe and doing group classes I lost 10kg and gained valuable muscle
I then decided to participate in an 8 week challenge. I continued my current regime but also started kickboxing and riding. After the 9 weeks I lost 8.4kg and 29 cms.
Over the journey I have lost 22 kgs, 21.5cm off my waist and alone and gained muscle. My strength and fitness level is where it was 20 years ago, I thank my friends, family and the team at Peak for there support! -2017
Brendan participated in his second challenge and lost a further 8kg and 29cms around his waist- photos below
Josh participated in the 8 week challenge following a program that included two one on one strength sessions with trainer Cameron and 3-4 classes per week. Following the meal plan and program he was able to lose a whopping 12kg!
We are so proud of his discipline and dedication to the program. He 100 percent deserves the results he received! There was absolutely no stopping him and we expect him to continue this momentum in to the future.
Inevitably, when winter kicks in, we tend to lose our motivation to exercise. Who cares about putting on a few extra kilos?? No one will notice through all the layers we wear… right??
But here’s a crazy idea. Keep yourself motivated through winter so that when spring arrives you don’t get hit with this wave of panic that beach time is only a few months away.. and you’ve got to knuckle down.
Your mindset is the one and only thing that is going to sabotage your winter fitness efforts. If we can make little changes to your mindset, then the rest simply falls into place.
Here are some winter fitness hacks to keep you on the straight and narrow and force a positive mindset.
Remember the hardest part is getting up and just doing it. Remind yourself that when it’s too dark, or too cold, what your end goal is… and remember the sense of accomplishment you feel, and how good you feel when it’s all over.
Tomorrow never comes my friends – whatever you think you need to do, start doing it now.
Author: Jack Seymour
Source: http://www.bodytech.com.au/2015/04/winter-fitness-hacks/
Why bother with bland, powdery store-bought pancake mix, when this carrot and banana pancake recipe only requires a few ingredients? Combine superfoods and flip the healthiest pancakes you’ve ever served to a hungry crowd! Bananas, rich in potassium, and eggs, packed with protein and omega-3’s, ensure a healthy start to your day. Add quick oats for a bit of fibre, and great tasting cinnamon (another phenomenal superfood) and you’ve got a sweet, warm stack of crowd-pleasing pancakes! Top with berries for an even more delicious, and superfood-filled, treat!
This Super Green Detox Drink is the perfect beverage to whip up after a week of indulging. From the infinite spectrum of green juices to green smoothies, green-based drinks are certainly trending these days, and for good reason! These nutrient-rich drinks nourish and detoxify your system, and help you feel great. This recipe in particular calls for powerful superfoods like kale, spinach, and cilantro, ingredients that offer countless health benefits your body will thank you for. And if the thought of sipping on liquefied veggies makes you cringe, don’t worry! We’ve added an apple to the recipe for a hint of sweetness that cranks up the flavour.
Ingredients:
2 celery stalks, chopped
1 small cucumber, chopped
2 kale leaves
1 handful spinach
Handful of fresh parsley or cilantro
1 lemon peeled
1 apple, seeded, cored and chopped
2 tsp chia seeds
Directions:
1. If using a juicer: Add all the above ingredients, except chia seeds, to a juicer and juice. Stir in chia seeds before drinking.
2. If using a blender: Add all the above ingredients to a blender along with 1 cup chilled water. Add ice if desired. Blend until smooth. If no pulp is desired, strain smoothie through a fine mesh strainer before drinking.
Nutritional Value:
Yields: 1 servings | Serving Size: 1 smoothie | Calories: 158 | Total Fat: 1g | Carbohydrates: 39g | Dietary Fibre: 9g | Sugars: 20g | Protein: 5g
Grapes and avocado are a match made in salad heaven! Crisp juiciness from the grapes deliciously complements the avocado’s smooth, buttery texture. Paired with bright celery, sweet apple slices, and bold arugula, our avocado & grape salad with walnuts bursts with vitamins and minerals. Walnuts add crunchy texture and a healthy dose of protein and omega-3s. Combined, the salad offers a medley of sweet flavours sure to please your taste buds.
Whipping up this fresh and fabulous recipe is as easy as tossing the ingredients together. This salad serves as a lovely side dish to any meal, but it also makes a light and tasty lunch!
Ingredients:
1 avocado, peeled, pitted, and sliced
2 tbsp freshly-squeezed lemon juice (from about one lemon), divided
1 1/2 cups halved grapes
1/3 cup coarsely chopped walnuts
1/2 cup sliced celery
1 pack baby arugula or baby kale
1 green apple, cored, quartered, and sliced
1/4 tsp kosher or sea salt
1/4 tsp black pepper
Directions:
1. Toss avocado slices in one tablespoon lemon juice. Toss apple slices separately in remaining tablespoon lemon juice. Toss grapes, walnuts, celery, apple, baby kale or arugula, and salt and pepper together. Carefully add avocado and toss.
2. Enjoy with a favourite clean eating salad dressing or vinaigrette served tossed in salad or on the side.
Nutritional Analysis:
Yields: 4 servings | Calories: 171 | Total Fat: 9g | Sodium: 170mg | Carbohydrates: 23g | Fibre: 6g | Sugar: 15g | Protein: 3g
We love clean desserts! Thankfully, you don’t have to miss out on the sweet things in life in order to be healthy. So, the next time your sweet tooth starts speaking to you, answer it with a batch of baked almond peaches. They have no refined sugar and get lots of their sweetness from the peaches themselves. They also have super healthy coconut oil, fibre-rich whole-wheat flour, and a delicious combination of spices. What more could you want?
Ingredients:
1/2 cup whole wheat flour
1/3 cup oats
1/3 cup almonds, lightly chopped
1/4 cup coconut sugar
1/4 cup pure maple syrup
1/2 tsp almond extract
1/2 tsp salt
1/4 tsp ground nutmeg
1/4 tsp ground ginger
1/2 tsp ground cinnamon
1/4 cup coconut oil, cold
4 large, ripe, and fresh peaches, cut in half and pit removed
Directions:
1. Preheat oven to 350 degrees. Lightly spray a casserole dish with non stick spray and set aside.
2. In a food processor, combine all ingredients except for peaches. Pulse until mixture is crumbly. Place peaches in prepared casserole dish, skin side down. Fill the hole left from the pit with oatmeal mixture, about 2 to 3 tablespoons.
3. Bake 30 to 35 minutes until peaches are soft and filling is lightly brown. Serve warm. If desired, drizzle with honey or a dollop of sweetened whipped coconut cream.
Nutritional Analysis:
Yields: 8 servings | Serving Size: 1/2 baked peach | Calories: 223 | Total Fat: 11g | Saturated Fat: 6g | Sodium: 150mg | Carbs: 31g | Fibre:3g | Sugar: 19g | Protein: 4g
How fit are you, really? There is no one universal way of measuring someone’s fitness level. Nonetheless, many of us are interested to know how fit we are, or how much we are benefiting from our workouts. It’s not an easy question to answer because the term fitness is actually a very broad term.
There are 4 popular ways to categorize fitness. In this article we will discuss cardiovascular fitness. Your cardiovascular fitness involves how much endurance you have when doing cardio activities. The second measure is body weight which includes tests such as the ‘waist to hip ratio’ or ‘body fat caliper testing.’ These tests provide feedback to encourage you to stay within a healthy body weight range and so, are invaluable when designing a nutrition and exercise program. The last two aspects of fitness are strength and flexibility which can be tested using the ‘push up test’ and ‘the sit and reach test’ respectively.
Cardiovascular fitness testing
Your local GP can perform a sub-maximal exercise stress test, which evaluates how your heart copes with extra demand during exercise. This can be done on a treadmill or stationery bike, which gradually increases in speed and gradient measuring the performance and capacity of the heart, lungs and blood vessels during exercise. Doctors monitor your blood pressure and heart rate rhythm in a controlled environment.
For elite athletes, the Astrand-Rhyming Cycle Ergometer Test can be done to measure your VO2 maximum (maximum oxygen consumption). Athletes pedal on a cycle ergometer at a constant workload for 7 minutes. The heart rate is measured every minute, and the steady state heart rate is determined. Put very simply, the lower you heart rate during each stage, the better your fitness level.
The 3-Minute Step Test is popular because it can be performed at home or at the gym and measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. Step on and off a 30cm box for 3 minutes straight while keeping a consistent pace. At 3 minutes, stop and measure your heart rate for 1 full minute, you are seeing how long it takes for your active heart rate to return to resting heart rate. There is a chart for men and women as well as age to see where you rate from excellent through to very poor.
The Shuttle Run Test or ‘beep test’ is designed to measure the maximum endurance of an individual and popular among sporting teams because it allows a large number of people to complete it at once. It involves running continuously between two points 20 meters apart keeping in time with a synchronised pre-recorded CD which plays beeps at set intervals. As the test proceeds, the intervals become shorter forcing the athletes to increase speed until the point they can no longer continue and are they are allocated a score.
When you’re craving a less-than-healthy snack, quinoa protein bars are a great way to satisfy that craving while maintaining your healthy diet. This delectable snack combines quinoa and dark chocolate, as well as other superfoods, to create a tasty treat that is a perfect snack before and after workouts, or when that afternoon craving for something sweet hits. And for anyone on a gluten-free diet, healthy quinoa treats are like hitting the jackpot!
Quinoa is one of the most versatile superfoods you can eat. Superfoods are natural, unprocessed foods that are low in calories and high in nutrients. They help the body fight disease and provide it with what it needs to be in excellent health.
To create a little variety or to accommodate any food allergies, sunflower butter
Ingredients:
Directions:
TIP: Make this recipe into 20 Quinoa Protein Bites at about 1″ each, and you’ve got a snack that’s under 100 calories!
Add quinoa and water to a small saucepan, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours…overnight will work.
Using a food processor or high powered blender, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill. Add dates, almonds, peanut butter and cold quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, shape into 6 – 2″ x 1″ bars, about 1″ thickness. Place on a dish, refrigerate until chocolate is set.
In a small saucepan, add chocolate chips and honey…melt over low heat or in a double-boiler. Evenly spread a thin layer of chocolate over the top of each protein bar, return to the refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days.
Optional, omit the honey and add chocolate chips to the food processor when adding the quinoa.
Nutritional Analysis: 8 bars | serving size: 1 bar | Calories: 376 | Total Fat: 13 g | Sodium: 3 mg | Carbohydrates: 63 g | Dietary fiber: 10 g | Protein: 14 g |
NOTE: The fats in our Quinoa Protein Bars are healthy fats primarily from the almonds. The calories are mostly from the dates, which is one of nature’s sweetest foods. You will find only natural, unrefined sugars in this recipe which contains 4 superfoods- quinoa, dates, almonds and dark chocolate.
Have you been looking for a light, healthy, and tasty Thai dish that is quick and easy to make? Here is a yummy recipe that you can make in a flash! Larb is an Asian salad that’s considered the national dish of Laos. It features a sour and spicy warm stir-fried meat on top of cold, crisp lettuce.
Ingredients:
Directions:
Heat a wok or large sauté pan over high heat. When hot, swirl in 1 tablespoon of the oil and add the chicken. Use your spatula to break up the meat and spread out over the surface of the pan. Cook until browned, about 3 minutes.
Push the ground chicken to one side of the pan and swirl in the remaining ½ tablespoon of oil. To the oil, add the shallots, red onion, garlic, and fresh chiles and sauté the aromatics until fragrant, about 30 seconds. Add the fish sauce, lime juice, and soy sauce.
Serve with lettuce cups and herbs.
Nutritional Analysis: 6-8 servings | Serving Size: 1 lettuce cup |Calories: 120 | Total Fat: 6.4 g | Sodium: 319 mg | Carbohydrates: 4.1 g | Dietary Fiber: 1.1 g | Protein: 11.9 g |
Looking for a refreshing, healthy dessert? Believe it or not, you don’t have to dive into a tub of sugary, store bought ice cream! Make your own creamy, soft-serve style ice cream using just three ingredients: coconut milk, frozen fruit, and honey.
With a texture like cream, no additives or refined ingredients, coconut milk is the perfect alternative to heavy creams. If you want to lower the quantity of fat in your ice cream, choose a low fat coconut milk. Add honey to sweeten the dish without resorting to highly processed and refined sugars. Add mango, or any other antioxidant-rich fruit, and you’ve dosed your ice cream with phytonutrients, fibre, vitamins, and minerals not found in traditionally made frozen desserts.
The only thing that could top this delicious ice cream is a homemade Raw Raspberry-Chia Sauce and a little drizzle of fresh passion fruit!
Ingredients:
ICE CREAM:
1 cup canned Coconut Milk (full-fat recommended)
3 cups organic diced mango, frozen
3 tablespoons honey
Optional RASPBERRY SAUCE:
1/3 cup raspberries
3 tablespoons honey, optional pure maple syrup
1 teaspoon chia
Directions
In a hi-speed blender or large food processor, blend together coconut milk, frozen mango, and honey until the texture of soft-serve ice cream. Scoop ice cream into serving dishes.
Optional Sauce: Puree ingredients for the raspberry sauce in a small food processor.
Tip: If using a hi-speed blender, use the tamper that comes with it for a creamier consistency.
Nutritional value: 6 servings | Serving Size: 1/2 cup | Calories: 193 | Total Fat: 9 g | Sodium: 9 mg | Carbohydrates: 31 g | Dietary Fiber: 3 g | Protein: 2 g
| Address: | 149-151 Marion Rd Richmond SA 5033 |
| Phone: | 0438 732 524 |
| Email: | info@peak24.com.au |
