365 Fitness Club

FOOD FRIDAY 🍫

Dark Chocolate Brownie Bites - to satisfy that sweet craving 😁

Indulge in rich, fudgy dark chocolate brownie bites, perfectly balanced with semi-sweet chocolate and a hint of vanilla. These decadent treats are easy to make and ideal for satisfying any chocolate craving.

1. Preheat your oven to 350 degrees Fahrenheit and grease a half sheet pan (18x13 inches) with Pam cooking spray.
2. In a medium-large saucepan over low heat, melt the butter and semi-sweet chocolate, whisking occasionally until smooth.
3. Sprinkle the cocoa powder into the melted chocolate mixture and whisk until well combined.
4. Remove the saucepan from the heat and let it cool for approximately 5 minutes.
5. Stir in the sugar and vanilla extract until just combined.
6. Incorporate the eggs one at a time, stirring well after each addition.
7. Gently fold in the wheat flour until it is halfway incorporated.
8. Add the dark chocolate chips and stir until just combined.
9. Pour the thick batter into the prepared pan, spreading evenly to fill the top.
10. Bake for 30 minutes, then insert a toothpick to check for doneness.
11. If the brownies are too gooey, return them to the oven for an additional 5 to 10 minutes, being careful not to burn the edges.
12. Allow the brownies to cool completely before cutting them into small squares.

FOOD FRIDAY 🥑

Creamy Avocado-Spinach Pesto Zoodles

Enjoy a light and vibrant meal with Creamy Avocado-Spinach Pesto Zoodles, a nutrient-rich dish featuring zucchini noodles tossed in a luscious homemade pesto. This healthy, gluten-free option is packed with fresh flavors and beneficial fats, perfect for a quick and satisfying lunch or dinner.

1. Combine the avocado flesh, spinach, almond flour, garlic, lime juice, salt, and crushed red pepper flakes (if using) in a food processor.

2. Process the ingredients for 2-3 minutes, pausing to scrape down the sides as needed, until the mixture is smooth and creamy, adding olive oil to thin if necessary.

3. Taste and adjust the seasoning as needed.

4. Use a spiralizer to create zucchini noodles, following the manufacturer's instructions, or use a vegetable peeler to create wide fettuccini-style noodles.

5. Place the zucchini noodles in a microwave-safe dish and microwave on high for about 2 minutes, or cook them in boiling water for 2 minutes.

6. Transfer the zoodles to a large serving bowl, add the avocado-spinach pesto and halved cherry tomatoes, and mix well to combine.

FOOD FRIDAY 🍓🫐

Looking for a quick, delicious breakfast??

YOGHURT WITH OATS AND BERRIES - just 5mins prep time and 35g of protein 👊

INGREDIENTS:-
200 grams of Yoghurt, commercial, Greek, Reduced Fat
128 grams of Frozen mixed berries
30 grams of Oats, rolled, uncooked
10 milliliters of Honey

COOKING STEPS:-
1. Spoon the yoghurt into a bowl.
2. Add the rolled oats and mixed berries, then drizzle with honey.
3. Serve immediately and enjoy.

WORKOUT WEDNESDAY 💪🔥

Tricep dips are an effective bodyweight exercise to strengthen the back of the arms, shoulders, and chest.

Using a stable chair or bench, sit on the edge, place hands beside hips, and lift your body, keeping your back close to the support. Lower yourself until elbows are at a 90-degree angle, then push up, keeping elbows tucked in.

FIT TIP TUESDAY 💪🔥

Exercising in the morning can have many health benefits, including improved sleep and better focus during the day! Here are some other benefits of working out in the morning:-

1. Fewer distractions - when you first wake, you normally haven't started tackling any to-do lists so are less likely to be distracted, receive calls, messages or emails.

2. Beat the heat - in summer training in the morning is going to be more comfortable.

3. Healthier food choices - training in the morning can set the tone for a healthier day.

4. Increased alertness - cortisol is a hormone that keeps you awake and alert and typically increases in the morning and drops in the evening.

5. Better mood - training in the morning is a great way to start the day on a positive note as you feel a sense of accomplishment giving you an optimistic outlook for the day.

MONDAY MOTIVATION 💪🔥

Training the mind is just as important as training the body!

FOOD FRIDAY 🥕

Salmon and Pesto Rice Bowl

Pan-seared salmon is served over brown rice with mixed vegetables and a dollop of basil pesto, finished with your choice of dressing for added flavor.

1. Rinse rice under running water.
2. Bring a saucepan of water to the boil. Add rice and cook until done.
3. While rice is cooking, heat a frying pan over medium heat. Spray a dash of olive oil to the pan. Once pan is hot, add the salmon fillet, skin side down. Cook for 6-8 minutes then flip. Cook the other side for another 6-8 minutes or until preferred doneness.
4. Place frozen vegetables in a microwave-safe bowl and add 1/4 cup water. Heat on high for 4-6 minutes or until vegetables are tender.
5. Assemble the bowl with brown rice, steamed vegetables, and salmon on top. Spoon the basil pesto over the salmon or stir it into the warm rice for added flavor. Drizzle with your preferred dressing and serve warm.

FIT TIP TUESDAY 💪🔥

Maintaining motivation for regular gym visits can be challenging. Here are 10 motivation tips to keep you motivated for your workouts:-

1. Set clear and realistic goals
2. Make a schedule
3. Find a workout buddy
4. Vary your routine
5. Track your progress
6. Listen to music or podcasts
7. Rewards yourself
8. Find activities you enjoy
9. Adopt a growth mindset
10. Prioritize rest

To delve in deeper with each of these tips, visit our website:-
https://www.365fitnessgym.com.au/10-workout-motivation-tips-to-get-exercising-and-fit-again/