Stones Corner Health And Fitness

Practice what we preach 🙏🙌

We’re not just a pretty face here at Stones Corner Health and Fitness 😍

We like to get stuck in and demonstrate how to perform your programmed exercises safely and efficiently. We take all the guesswork and thinking off your plate 🤔💭

We’re also not shy and showing off how it’s actually meant to be done 😜

If you’re just starting your health and fitness journey and looking for a bit of guidance from qualified professionals. We have our 4 for 4 PT intro offer in the link below

https://schealthandfitness.com.au/buy-4-get-4-free/

This is what happens when you tell your coach an exercise is easy or what inclination you want. You’re very welcome for the 17 grading Mel! From coach Ben ☺️😂

We have a 2 weeks free trial on all our classes from Total conditioning to BoxFit Wednesday’s in the link below.
https://schealthandfitness.com.au/groupfitness/

What your coach means by “Brace your core”

‘Core bracing’ is the act of creating tension through your entire midsection to help support and stabilize your spine during movement and exercise.

Think of it as preparing for a light punch to the stomach your abs tighten, your torso becomes strong and stable, and your body is better equipped to lift, run, and move efficiently.

✅ Breathe into your belly and sides
✅ Tighten your core without sucking your stomach in
✅ Maintain tension while continuing to breathe

Mastering core bracing can improve performance, enhance stability, and help reduce the risk of injury during training. Feel free to ask your coach for more tips!

Congrats to Ange one of our OG’s for hitting 400 classes with us! 🥳

Seeing your progress joining our group and reformer classes to now adding in PT sessions on top with Cale since Feb is amazing to see 💪🏼😱

The team at SCHAF is proud of the consistency with you showing up and putting in the hard yards in the early mornings before the sun comes out 🌅

We’re excited to be a part of your next milestone with the rate that you’re going! 😮‍💨 Continue to be great Ange!

Huge congratulations to Lewis and Jessie on hitting an incredible 100 group classes with us! 🤩💯

You two are the definition of consistency, support, and teamwork. It’s always amazing seeing you side by side, pushing each other through every session, celebrating the wins together, and proving just how important it is to have a partner in crime when the workouts get tough 💪🏼🔥

The energy, positivity, and effort you both bring into the gym don’t go unnoticed, and we’re so proud to have you as part of our community. Watching your growth and commitment over the journey has been awesome to see 🙌

Thank you both for showing up, backing each other, and inspiring everyone around you. We can’t wait to see what the next milestone looks like for you guys!

Over the weekend a few of our clients competed in the ASICS Noosa Runaway Half Marathon and Warwick Pentathrun 🏁

A massive congratulations to everyone for finishing their race. Conditions were peak and the vibes were high.

Thank you so much to Cailen for making the trip so far out and cheering loudly to support us through the hurt locker kms of the race when we needed it most 🥵🤕

So proud of everyone for pushing their limits and leaving nothing in the tank 🙌

On to the next one 🏃🏻 🏃🏼‍♀️ 💨💨

A recipe that we found you could try making at home. ‘Baked Salmon with Quinoa Salad’

This meal is considered one of the healthiest combinations because it delivers excellent nutrition in a balanced, satisfying package:

Salmon: Provides high-quality protein, powerful anti-inflammatory Omega-3 fats, vitamin D, and selenium. Baking keeps it light and nutrient-rich.
Quinoa: A complete protein (rare for a grain), high in fibre, magnesium, and complex carbs for steady energy and digestion.
Salad vegetables: Adds volume, vitamins, antioxidants, and extra fibre with minimal calories.

Key Benefits:
High protein + healthy fats + complex carbs = great balance
Strongly anti-inflammatory
Supports heart and brain health
Keeps you full for hours
Blood-sugar friendly
Nutrient-dense with relatively low calories
In short: It’s a nutrient-packed, anti-inflammatory meal that supports muscle repair, energy, and long-term health. One of the best all-rounder dinners you can eat.

Ingredients:
½ cup (100g) white quinoa, rinsed, drained
2 cups (300g) frozen broad beans
4 x 100g skinless salmon fillets
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground paprika
Olive oil spray
60g baby spinach leaves, shredded
60g chopped kale
2 spring onions, thinly sliced
3 medium tomatoes, coarsely chopped
⅓ cup coarsely chopped mint leaves
1 tablespoon chopped unsalted roasted almonds
¼ cup (70g) Greek-style yoghurt
2 teaspoons tahini
1 tablespoon lemon juice
1 garlic clove, crushed

Method
Step 1
Preheat oven to 180°C. Line a baking tray with baking paper. Place the quinoa and 1½ cups (375ml) water in a small saucepan. Bring to the boil over high heat. Reduce heat to low. Cover and cook for 10-15 minutes or until liquid is absorbed. Set aside, covered, for 10 minutes to steam. Cool.

Step 2
Meanwhile, cook the broad beans in a saucepan of boiling water for 2 minutes or until heated through. Refresh under cold running water. Drain well. Peel and place in a large bowl.

Step 3
Combine the salmon, cumin, coriander and paprika in a large bowl. Place on the lined tray and spray with olive oil spray. Bake for 10 minutes or until the salmon is cooked to your liking.

Step 4
Add the quinoa to the broad beans in the bowl with the spinach, kale, spring onion, tomato, mint and almond. Toss to combine. Combine the yoghurt, tahini, lemon juice and garlic in a small bowl.

Step 5
Divide the quinoa salad and salmon among serving plates. Drizzle the salad with yoghurt dressing. Season with pepper to serve.

What’s a healthy recipe/meal that you guys have? Feel free to share?

Baked salmon with quinoa salad | Heart Foundation Enjoy this healthy and flavorful Baked salmon with quinoa salad, featuring spiced salmon, a fresh quinoa and broad bean mix, and a tangy yogurt-tahini dressing.

A recipe that we found you could try. Baked Salmon with Quinoa Salad

This meal is considered one of the healthiest combinations because it delivers excellent nutrition in a balanced, satisfying package:

Salmon: Provides high-quality protein, powerful anti-inflammatory Omega-3 fats, vitamin D, and selenium. Baking keeps it light and nutrient-rich.
Quinoa: A complete protein (rare for a grain), high in fibre, magnesium, and complex carbs for steady energy and digestion.
Salad vegetables: Adds volume, vitamins, antioxidants, and extra fibre with minimal calories.

Key Benefits:
• High protein + healthy fats + complex carbs = great balance
• Strong anti-inflammatory food
• Supports heart and brain health
• Keeps you full for hours
• Blood-sugar friendly
• Nutrient dense with relatively low calories
In short: It’s a nutrient-packed, anti-inflammatory meal that supports muscle repair, energy, and long-term health. One of the best all-rounder dinners you can eat.

Ingredients:
½ cup (100g) white quinoa, rinsed, drained
2 cups (300g) frozen broad beans
4 x 100g skinless salmon fillets
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground paprika
Olive oil spray
60g baby spinach leaves, shredded
60g chopped kale
2 spring onions, thinly sliced
3 medium tomatoes, coarsely chopped
⅓ cup coarsely chopped mint leaves
1 tablespoon chopped unsalted roasted almonds
¼ cup (70g) Greek-style yoghurt
2 teaspoons tahini
1 tablespoon lemon juice
1 garlic clove, crushed

Method
Step 1
Preheat oven to 180°C. Line a baking tray with baking paper. Place the quinoa and 1½ cups (375ml) water in a small saucepan. Bring to the boil over high heat. Reduce heat to low. Cover and cook for 10-15 minutes or until liquid is absorbed. Set aside, covered, for 10 minutes to steam. Cool.
Step 2
Meanwhile, cook the broad beans in a saucepan of boiling water for 2 minutes or until heated through. Refresh under cold running water. Drain well. Peel and place in a large bowl.
Step 3
Combine the salmon, cumin, coriander and paprika in a large bowl. Place on the lined tray and spray with olive oil spray. Bake for 10 minutes or until the salmon is cooked to your liking.
Step 4
Add the quinoa to the broad beans in the bowl with the spinach, kale, spring onion, tomato, mint and almond. Toss to combine. Combine the yoghurt, tahini, lemon juice and garlic in a small bowl.
Step 5
Divide the quinoa salad and salmon among serving plates. Drizzle the salad with yoghurt dressing. Season with pepper to serve.

What’s a healthy recipe/meal that you guys have? Feel free to share?

https://www.heartfoundation.org.au/recipes/baked-salmon-with-quinoa-salad