Ave Elmend Fitness

South Coast ☀️❤️🌊

33💫

💍 ❤️

Very special weekend, he planned it just perfect and I did not see it coming at all (last picture, the OG😂). Just PERFECT ❤️

Can’t complain 💞

October dump

I didn’t have a very smooth start of the year…

But it sure turned around 🤩💞

So many beautiful places not enough time 💞

Melbourne ☕️
12 Apostles 🌊
Robe ☀️
Mount Gambier 🏞️
Adelaide 🍇
& the host with most 💞

Thank you for a beautiful (shorter than expected) season ☀️
I really gave it my all 🙃

💪🏻Transformation Tuesday 💪🏻

Anything is possible with dedication, the right coaching and consistency (about 6 months of consistency) 🙂

Time is almost never perfect and there will be hurdles (there has been quite a few) but as long as you keep at it, you will make progress 🔥

Great work

❗️Are your weekends holding you back? 🍸 🍻 🏋🏼‍♀️

🔥You train hard, eat well and chase your fitness goals, but how does alcohol impacts your progress?

And I am not against having occasional drink or night out but here are few things to keep in mind
❗️Alcohol reduces protein synthesis (muscle growth slows down)
❗️your recovery takes a hit (poor sleep, dehydration and inflammation)
❗️Fat loss stalls - body will prioritise get rid of alcohol over burning fat
❗️Strength and performance drop
❗️We often make stupid (food) decisions when we drink 😂

‼️The good news is you can still have a drink and make progress 🥳
✅moderation is key - avoid bing drinking
✅stay hydrated when consuming alcohol
✅opt for lighter mixers or drinks
✅prioritise good food and quality sleep

You really don’t have to suffer or stop socialising to get results but you have to change something if what you currently doing isn’t working 🙂

Hope this helps ☀️

😋Chicken & Beans burrito bowl🌯

Great one for meal prep (about 4-5portions)

Ingredients
✔️500g of chicken mince
✔️1 can of kidney beans
✔️1-2 carrots
✔️1 stalk of celery
✔️1/4 of capsicum
✔️tomato paste
✔️~400-500g of tomato paste
✔️1 tomato or handful of cherry tomatoes
✔️1 tablespoon of chopped parsley
✔️cumin/paprika/salt and pepper to taste
✔️oil for cooking

Instructions
1️⃣chop up your veggies, heat the pan with oil and fry until tender ~ 5min
2️⃣add mince to the pan and cook until cooked through
3️⃣add your herbs and spices, tomato paste, tomato and beans (drain and rinse first)
4️⃣let it simmer for 5-10min and you are done
5️⃣serve with rice & avocado, I also squeezed a lime juice on top and added coriander 😋

You can change up veggies and herbs you use, that’s just what I had in the fridge/pantry.

Enjoy x