Losing what we hear you say? Losing our flab, our baby weight, bad habits, our lack of self control- and gaining loads of advice, muscle tone and confidence with the Fernwood 12 Week Challenge.
It’s no secret that Admin Jess has been a Fernwood member for some time now, so when she suggested that the other two admins join her in the Fernwood 12 Week Challenge, there were mixed feelings. Jess always speaks passionately about Fernwood, so once she convinced Bec and Jac to join her, it was clear after being in there for a few minutes why she loves it so much. The environment is welcoming and inclusive (unless you’re a man- then get out!), the facilities are top notch (Bec was excited to note that the TV was INSIDE the treadmill) and the instructors are personable and talk to you like a real human being.
What is the 12 Week Challenge?
Its a 12 week program (duh) where you track your exercise and journal your progress whilst gaining points which go towards an overall team score. You are supported by your team coach, offered a meal plan specific to your body type and encouraged to have regular check ins for your weight, measurements, and most importantly your emotional and physical wellbeing. There are weekly workouts to inspire, teach you new things and of course- challenge you! The icing on the cake (or cherry on your protein shake) is that there are team and individual prizes at the end.
Why are we doing it?
We have our individual reasons. Bec is fed up with tight pants, a double chin and a wobbly belly. Jess would like to improve her long term attitude to healthy food and increase her overall fitness. Jac is after toning and improving overall fitness.
To keep us accountable we have included our before photos – gulp! Hopefully we have something better to share in 12 weeks time!
Our gift to you!
We thought we would share some of our favourite recipes from the program which are quick and easy to prepare at home. This is a great starting point and when you’re ready, you’re more than welcome to come to Fernwood and train with us – we are super nice (haha!).
If you’re keen to contact Fernwood for more information, Click Here. Make sure you mention you’re one of our super cool RDMs to receive our EXCLUSIVE discount.
So thats it from us, wish us luck!
Team Admin xo
Breakfast: Almond & Berry Muesli
Serves 1 & takes just 5 minutes (please, it could be done in one minute- we are multi tasking mums!!)
14 g rolled oats
14 g blueberries
14 g raspberries
190 g non-fat plain natural yoghurt
12 g slivered almonds
Place yoghurt in a bowl and top with remaining ingredients. Serve and enjoy.
Lunch or Dinner: Almond Chicken & Noodle Stir Fry
Serves one & takes 30 minutes.
40 ml gluten-free tamari sauce
30 ml water
18 g 100% natural almond spread
½ tbsp gluten-free rice malt syrup
¼ tbsp white wine vinegar
1 tsp minced ginger
¾ garlic clove, crushed
35 g dry vermicelli (rice) noodles
50 g chicken breast meat, no skin
50 g red capsicum, diced
50 g snow peas, trimmed
2 g fresh coriander leaves, torn
50 g bean sprouts
To make the sauce, place the tamari, water, almond spread, syrup, vinegar, ginger and garlic in a bowl. Mix until well combined. Use a blender if necessary.
To cook the noodles, place the noodles in a bowl and cover with boiling water. Cover and keep the noodles immersed in hot water for 5 minutes or until soft. Drain and rinse under cold running water. Drain well and set aside.
Heat a non-stick frying pan and stir-fry the chicken until almost cooked.
Add the capsicum and snow peas to the frying pan and continue to stir-fry until the chicken and vegetables are cooked. Add the noodles toward the end to heat through.
Place the noodles, chicken and vegetables in a bowl and add the sauce. Toss to combine. Top with bean sprouts and a sprinkle of fresh coriander. Serve and enjoy.
Snack time! Apple & Raspberry Protein Bars
Only takes 15 minutes!!
24 g rolled oats
20 g raspberries
¼ small apple, chopped finely
¼ tsp ground cinnamon
6 g gluten-free natural protein powder (low carb, high protein)
12 g slivered almonds
Preheat oven to 180°C. Line a baking tray with baking paper.
Combine oats, raspberries and apple in a bowl and mix to combine with enough boiled water to make the ingredients stick together.
Add the almonds, cinnamon and protein powder. Mix well.
Spread the mixture into a bar onto the baking tray. Bake in the oven for approximately 15-30 minutes or until set. Serve and enjoy. Alternatively store in an air tight container in the refrigerator or freezer to enjoy later.
Balsamic Onion & Beef Wrap
Serves 1 & takes 30 minutes
2 sprays olive oil
40 g raw lean beef fillet, diced
½ small brown onion, thinly sliced
⅓ tbsp balsamic vinegar
1 large wholemeal pita pocket
1 tsp Dijon mustard
30 g mixed salad leaves
1 small tomato, thinly sliced
80 g pre-cooked ready-to-eat beetroot, thinly sliced
Spray a non-stick frying pan with half the olive oil and heat. Add the steak pieces and cook to your liking. Remove from pan.
Spray the same frying pan with the remaining oil and heat over low heat. Add the onions and cook for about 10 minutes or until very soft. If the onion begins to stick to the pan add some water a little bit at a time. Remove from the heat and stir in the vinegar and cooked meat . Set aside.
Create an opening in the pita breads to create a pocket. Spread the inside with Dion mustard and fill with the remaining ingredients and the onion and beef mix. Serve and enjoy.