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LEMON CHEESECAKE SLICE

May 24, 2020realadmin_adminNutrition

This is a huge hit amongst the coaches and you’ll be happy to know that it has protein powder in it! Winning!

SERVES 14

INGREDIENTS

BASE

  • 20G Botanika Blends Lemon cheesecake protein powder
  • 1 cup dates, pitted
  • 1/2 rolled oats or quinoa flakes
  • 45g almond meal
  • 2tbs maple syrup

FILLING

  • 1 cup cashews, soaked in boiling water for 1hr
  • 20G Botanika Blends, lemon cheesecake protein powder
  • 2tbs fresh juice of a lemon
  • 3tbs maple syrup
  • 1/2cup coconut yoghurt

METHOD

  1. Soak the cashews in boiling water and set aside
  2. In a food processor whiz the base ingredients together well to form a dough like consistency. Press into a small cake tin and place in the freezer
  3. Clean out the food processor and add all the filling ingredients and whiz until a smooth paste is formed.
  4. Pour the filling on top of the base, place in the freezer to firm for an hour and than transfer to the fridge to finish the setting process.

CALORIES PER SERVE = 142

CARBS 13.7G

FATS 8.1G

PROTEIN 4.9G

Tags: #healthyhillsdistrict, #healthyliving, #healthyrecipes, #nutritioncoach, #strengthtraining, #weightloss
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4 ways to manage stress eating 1. Check in with y 4 ways to manage stress eating

1. Check in with yourself before eating 🙇🏻‍♀️: over consuming when you are stressed out is a generally unconscious act, meaning you don’t think about the fact that you are stress eating, you just feel like eating. Bringing awareness to the reasons why you are eating before you do it can help you to recognise the pattern you’re in and avoid continuing it. Before you eat something, you can ask yourself whether you’re feeling stressed, lonely, anxious or just hungry
2. Don’t over restrict 🙅🏻‍♀️: if you stress eat and then feel guilty about it later, causing you to restrict your intake after over consuming; it is highly likely that you will binge again which will increase your level of stress and continue the cycle. If you do over consume due to stress, just eat how you normally would at your next meal and get back on track
3. Develop stress management practices💆🏻‍♀️: this may be obvious but by managing your stress, you will reduce the impact it has on you day to day but you will also have a practice to complete instead of eating when you are stressed. This could include meditation, exercise, stretching and mindfulness practices
4. Remove temptation 🍫: very simple; if you don’t have the food in your house, you have nothing to stress eat. Try to have whole food snacks in your cupboard to promote better choices on a regular basis
It doesn’t matter how humid or sticky it gets, t It doesn’t matter how humid or sticky it gets, these Wednesday legends still get in and get it done 💪🏼🏋🏻‍♀️ love it
6 Things that are More Important for your Health t 6 Things that are More Important for your Health than you think 🤔 

What are your top priorities for your health and wellbeing? Where are you centring your focus?

More often than not we tend to centre our focus on areas of our health that aren’t really as important as we think. For example, we focus on the timing of our meals, like not eating any carbs after 7pm or getting the next biggest fat burner supplement or even getting banged up on scale weight from day to day when so many factors play apart into this. Maybe you even find yourself feeling guilty or angry with yourself when you miss a workout, or you even catch yourself trying to find the next biggest FAD or superfood diet to get you to your result faster.

Rather than doing these things focus your attention on factors that are actually going to assist you in the long run like maintaining overall balance in terms of your nutrition, eating ample amount of protein 🥩, eating from wholefood 🥗 sources and drinking a minimum of 1L of water 💧 30kgs of body weight.

You should also take the time to ensue your body is getting enough sleep 😴 for the exercise and work load you have. Be kind to yourself if you’re getting worked up over missing a workout, take a breath relax try some stretching or some yoga 🧘🏻‍♂️ not every day needs to be beast mode. Lastly try keep your non-exercise activity high ensure your moving for a minimum of 8500 steps per day 🚶🏽‍♀️.

Remember getting 1% better every day is better than taking 2 steps forward to take 3 back, focus on being consistent and nailing the basics which is what is going to allow you to hit your goal faster.

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Shizzz!! What an epic morning with the FITFAM To Shizzz!! What an epic morning with the FITFAM 

Todays sweat session did not disappoint! Today session was full to the brim and the vibe was absolutely electric 

A total of 4000 cal was burnt with one team smashing a whopping 603 calories in the 45min session 

Well done to all those that came! I hope you are all taking some time to recover 😉
LEGEND OF THE WEEK: MEET WARRICK T! This legend h LEGEND OF THE WEEK: MEET WARRICK T!

This legend has been absolutely knocking it out of the park since kicking it off with Real Fitness 10 weeks ago!

Warrick came to RFT with the goal of wanting to feel better and make regular strength training apart of his lifestyle as he has saw the benefit to his overall health. With Warrick it has been all about knuckling down on a few lifestyle habits to allow him to work towards his result. Warrick has centred his focus on eating 2 palm sizes of 🥩protein at every meal, 💧hitting 3L of water per day, 🏋🏻‍♂️strength training 2x per week and completing 2 🏃🏻‍♂️conditioning sessions and at least 1 cycle 🚴on his off days, He has also ⬇️ halved his alcohol intake with no alcohol Mon-Thurs and no more than 10 standard drinks per week.

Emphasising these habits have resulted in Warrick dropping 4kgs, loosing 4% in body fat, putting on 500g of muscle 💪🏻 and dropping 2 levels on his visceral fat score ✅ Not only that he also brought up his 16 week goal at the 10 week mark 🤩which is an amazing representation his effort!

Congratulations Warrick, RFT and myself are so proud of your effort and achievements, can’t wait to see what we can achieve in the future!

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What a way to start Positive Vibes Monday! Anothe What a way to start Positive Vibes Monday!

Another remarkable ⭐️⭐️⭐️⭐️⭐️ review for the @realfitnesspt team and coach @kylebanfieldfitness 

Thank you Matt for taking the time to share your experience! Your journey so far has been amazing to watch!

Keep up the awesome work 💪🏼💪🏼

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Castle Hill NSW 2154

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info@realfitnesspt.com.au

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