Introduction to TOP RIDE

Keen to try out spin but not sure how you’ll go?

Want a great fat burning workout without the impact?

Looking for a class atmosphere with no coordination necessary?

Check out the introduction to our Top Ride class with Graham!

Date: Saturday, 25 July
Time: 10:30am

Spaces are limited
Sign up at reception or register online

 

3 Simple and Quick Weeknight Dinners with Salmon

Since salmon is quick to cook, healthy and delicious the idea is to add it to dishes that cook faster. Then dinner is always a breeze. I also love the fact that I can pick up a pack from the supermarket that is just ready to cook…no prepping! Since salmon can be cooked in so many ways, flavored with a variety of sauces and marinades and served alongside a diverse range of vegetables, grain or meal, there is no end to the number of recipes one can have. I decided to share a few of my favorite ways of to eat Salmon today.

Sticky Asian Salmon with Soba Noodles Soba noodles are made from buckwheat flour and a great option for people on a gluten free diet (make sure you read the label properly). It also cooks very quickly which is the reason I pair it often with salmon. For some heat, you could add chopped red chillies to the marinade.

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Sticky Asian Salmon With Soba Noodles And Greens
serves 4

4 skinless salmon fillets
2 tbsp soy sauce
1 tbsp honey
2 tbsp rice wine vinegar
1 inch ginger, peeled and grated
2 cloves garlic, finely sliced
2 tsp olive oil
Asian greens (chopped broccoli, snow peas, green peas, chives), to serve
salt, for seasoning

Mix the soy sauce, honey, vinegar, ginger and garlic in a bowl. Use 2 tablepoons of the mixture to marinate the salmon. Place a frying pan over medium heat. Add 1 tsp  olive oil. When heated, pan fry the salmon fillets till cooked to your liking (about 2-3 mins on each side). Remove the fillets and keep aside.
Meanwhile, cook the noodles as per instructions on the back of the pack. Drain well. Rinse. Leave aside.
In the same frying pan, heat the remaining 1 tsp olive oil over medium heat. Add the broccoli and stir fry for 2 minutes, then add the remaining greens. Pour the remaining marinade and noodles and mix till combined. Season.
Serve the noodles warm along with the salmon.

Roasted Maple Salmon With Pumpkin, Fennel and Truss Tomatoes : This is a great weeknight dinner option where you whisk up a quick sauce, chop a few vegetables and roast everything together. The oven does most of the work! There is sweetness from the maple syrup and heat from the chillies so you experience a wonderful balance of flavour.

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Roasted Maple Salmon With Pumpkin, Fennel And Truss Tomatoes
Serves 4

4 salmon fillets (skinless or with skin), cleaned, prepped
1/4 cup olive oil
1/3 cup maple syrup
2 cloves garlic, crushed
1/2 tsp chilli flakes
1 tsp mixed herbs
salt, to season
10-12 cherry truss tomatoes
2-3 fennel bulbs, trimmed and quartered
1/2 butternut pumpkin, cut into wedges

Preheat oven to 220 degrees C (200 degrees C fan forced). Line a baking tray with baking paper. Place the olive oil, maple syrup, crushed garlic, chilli flakes, mixed herbs together in a small bowl.

Place the salmon, pumpkin, fennel and tomatoes on the prepared baking tray. Pour the oil and maple syrup mixture all over. Gently toss to combine. Roast for 15 minutes or till salmon is cooked through.
Remove tray from oven. Move the salmon aside and wrap in foil to keep warm. Roast the vegetables for a further 10 minutes or until soft and lightly browned.  Serve warm with noodles, pasta or bread.

Coconut Poached Salmon : This is an old recipe from my archives. One that is made over and over again at home. Salmon fillets are poached in coconut milk along with a few Asian ingredients. I am not going to rewrite the recipe as it remains pretty much the same. The only extra thing I have added here is a pinch of turmeric. The original recipe did not have it. You take your pick…with or without turmeric! It tastes amazing both ways.

Get the recipe here 

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Spotted at: www.sugaretal.com 

James Allen

James Allen

Membership Consultant

I came to Wellington after four years in the British Army, two years backpacking and four years working in the Queenstown hospitality world. I put on a few kilos pulling and drinking pints, but over the last three months I have got into the habit of going to the gym regularly and doing a Pilates class every week. I have so much more energy now and less stress, I just generally feel better since adopting this new lifestyle. If I’m not training in the gym then I love to cycle, run and most of all, surf!

If you’re seriously thinking about making the first step towards your fitness goal I can point you in the right direction and maybe entertain you with a story or two!

Contact:
 04 978 9717
 james.allen@exodusclub.co.nz

 

Quiz Night

This might be the only time we give you an excuse to have the night off.. Because sometimes your brain needs a workout too right?!

QUIZ NIGHT at Four Kings
Come and test yourselves against the Exodus brains trust. Yes we think we have some!!!

Date: Wednesday 1 July
Time: 6:30pm
Venue: Four Kings, 7-11 Dixon Street
Ticket: $5 sold by reception

Food & your first drink is provided

Enter your team of 5 or enter as a single or more and we will place you into a team.

June Seminar “Weight Loss”

Gain the skills and knowledge you need about weight loss and developing a bulletproof mindset, at Sean seminar.

Date: Wednesday 17 June at 6pm
Duration: 45min
FREE to all members

Sean’s seminar is suited to men and women, and will teach you more about why traditional goal setting doesn’t always work and how to change your mindset to achieve weight loss

Spaces are limited, so book now at reception!

Homemade Buffalo Cauliflower with Simple Dipping Sauce

Do you ever have those days where you are craving something spicy? I know I do, today is the day. Spicy food can be healthy food too. This homemade buffalo cauliflower has a great amount of vitamins and nutrition. Don’t forget to make the simple dipping sauce, that is also low in calories and goes great with buffalo cauliflower. I adapted the buffalo sauce from here

Ingredients

*2 servings

  • 1 head of cauliflower
  • 2 Tablespoons hot sauce
  • 2 Tablespoons unsalted butter
  • 1 teaspoon white vinegar
  • 1/8 teaspoon Worcestershire sauce 
  • A pinch of salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 4 oz greek yogurt
  • 2 stems of fresh dill
  • 1 Tablespoon lemon juice

Instructions

  1. In a saucepan on medium heat, combine 2 Tablespoons hot sauce, 2 Tablespoons unsalted butter, 1 teaspoon white vinegar, 1/8 teaspoon Worcestershire sauce, pinch of salt, 1/4 teaspoon garlic powder, 1/4 teaspoon cayenne pepper. Let simmer till butter melts. 
  2. Preheat oven to 350F. 
  3. Cut cauliflower into small florets. Mix the cauliflower florets in buffalo sauce and arrange on baking sheet. 
  4. Roast the cauliflower for 20 minutes. 
  5. Simple dipping sauce: Combine 4 oz of greek yogurt, 2 stems chopped dill and 1 Tablespoon lemon juice. 

*2 servings
Spotted at: www.saladmenu.com

8 Week Transformation Challenge

Kieran’s 8 Week Transformation Challenge is exactly what you need to energise your training, your nutrition, and maximize your results. Get rid of the guesswork when it comes to training and nutrition, and let an experienced Personal Trainer do the hard work for you – all you have to do is stick to the plan! There’s even a prize for the best transformation!

Package includes: 

  • Personalised Training Plan
  • Personalised Nutrition Plan
  • Regular Check Ins and Ongoing Support
  • Optional: Discount Personal Training Sessions

The personalized plans are exactly that – personalised for you, based on the foods that you like to eat and the type of exercise that you like to do. With all of the planning done for you, excuses are no longer an option. What are you waiting for? Register today!

Cost: Only $199
Challenge begins Monday 29th June.

Prize for Best Transformation

Contact Kieran on 027 350 5091 or at Kieran@gobeyondtraining.co.nz

 

5 tips to stay motivated during winter

You’ve worked all summer to get in shape, working towards looking your best on holiday or at the beach. Maybe you’ve set a New Year’s resolution to be a happier, healthier you. But as the weather turns and you find the sun going down by the time you leave work and you’re tempted to hit the snooze button in the morning, remember why you started and how far you’ve come. Being consistent is the key to success, so stay on track with your goals and you’ll reap the benefits in the warmer months! Here are 5 tips to stay motivated over winter. Because next summer is closer than you think.

  • SWITCH UP YOUR ROUTINE
    Out with the old and in with the new! Spice up your current routine with something you’ve never tried before. Don’t be stuck behind a treadmill screen this winter, attend a class or include resistance training. For men – try switching from a muscle building plan to strength, go from machines to free weights or add supersets. For women – switch from bodyweight to dumbbells, try new machines upstairs or even ditch the cardio machines for HIIT! (High Intensity Interval Training).
  • SET NEW GOALS
    Goal setting is important when it comes to exercise, and just because the weather is turning doesn’t mean they should be put on hold! Try reaching your main goal by setting smaller goals which will help you in the long run. This can be anything from attending the gym 3 times a week to pre packing lunches and making healthy choices at gatherings. A good way to start is to note down where you currently are in terms fitness, weight and strength and making a plan which has set dates and goals that you want to smash! 
  • STRESS LESS
    Did you know that stress can lead to fat storage? Keep stress levels low and stay lean in the long run! De-stress with a cup of tea at the end of the day or try a yoga class. Exercise shouldn’t be a chore and once it becomes a healthy habit it’ll be something that you want to do. Being stress free should apply in all areas of life, appreciate the small things and don’t worry about things you can’t control. Nothing should make you stressed, angry, or unmotivated unless you give it permission.
  • TRY NEW FOODS / SWITCH UP YOUR NUTRITION
    Winter produce may not be as exciting and colourful as summer berries, but there are still many healthy choices available. Try new flavours and combinations and stay inspired with your food during the colder months, work seasonal produce such as pomegranates, citrus fruits, purple grapes, and orange root vegetables into your meals. You’ll not only add colour to your plate, you’ll pack in some serious nutrition punch.
  • TRAIN WITH A PARTNER
    Training with a partner will help spur you onto the next level, keep you accountable, motivate and provide healthy competition during your workout. Having someone there to help you push through your workout and keep you inspired is the best way to stay on track, workout with mates or enlist the help of a Personal Trainer! Training with a PT will be the best investment you make if you are serious about reaching your goals.

Get in touch with me if you need some help to switch up your routine this winter!

Jay Hawkins

027 828 8281 | jayhawkinspt@gmail.com