ayamefitness

Master the basics.
Build real strength.
Stay consistent.

Because the results most people want don’t come from doing anything extreme… they come from repeating the simple things well, over and over again.

My client Grace has been doing exactly that, and it’s paying off ✨💪🏼

Got a spring in my step😆

Shifting my main focus from training to look a certain way… to becoming stronger, faster and more athletic, has been a total mental game changer.

Ironically, aesthetics become a byproduct when you learn to enjoy the process instead of obsessing over the outcome.

I see so many women completely consumed by how they look or the number on the scales. And while aesthetic goals are completely okay, training can give you so much more than that… confidence, strength, energy, longevity, discipline, and a body that feels strong and healthy, not just looks a certain way❤️

Slow cooked beef brisket

Such a good one to cook at the beginning of the week and use for lunches or dinners 😊

🌟Makes 4-5 portions
1kg beef brisket
1c packet of tacos seasoning
3 Tbsp tomato paste
400ml beef stock
1/3c apple cider vinegar
3 tsp crushed garlic
2 Tbsp brown sugar
Salt and pepper to season

Slow cook on high for 8 hours or low for 10-12 hours (I just cooked mine overnight).

Take the beef out and shred using forks.

You can simmer down the remaining liquid to thicken and make it a sauce - or just pour some over the beef as is (I was feeling very lazy).

You can have this on roast potatoes, with rice, in tacos or burgers, toasted sandwiches… so many options 🥰

Optional: Add 1-2 Tbsp Chipotle sauce for spice (I chucked in some fresh tomatoes since they needed to be used up😅）

Chicken and rice but make it 10x better 😆

Grilled chicken and corn bowls with yoghurt chipotle sauce 🌽🍋🌶️

✅Approximate nutrition per serve
💪🏼45g protein
🌟25g fat
🍚52g carb
⚡️610 cals

Makes 3 portions 💪🏼🍴

🍋To marinate the chicken:
500g chicken thigh
2 tsp crushed garlic
2 1/2 Tbsp lemon or lime juice
1/2 tsp cumin
1/2 Tbsp olive oil
2 Tbsp of chopped coriander
Good pinch of salt and pepper

Mix all the ingredients together. Marinate for 60 mins or overnight. Use extra 1/2 Tbsp olive oil in the pan when cooking.

🌶️Chipotle yoghurt sauce:
150g Greek yoghurt
Juice of half a lemon or lime
2 tsp honey
1 tsp crushed garlic
1-3 Tbsp of adobo sauce or chipotle sauce (adjust to taste & spice preference)

🍚For the bowls:
375g Cooked rice
1c corn kernels, grilled
75g crumbled feta

Optional: Chopped coriander and spring onions. Could also add tomatoes, cucumber etc.

Some shup shup with 🇹🇭🙏🏻

The workout started with a bit of structure and then I got carried away as usual

One Pan Chicken Noodle Stir-Fry

Serves 3

1/2 an onion, sliced
1 carrot, sliced (I microwave the slices for 2 mins so they cook faster in the pan)
1 capsicum, sliced
500g chicken thigh, sliced
400g Hokkien noodles
80g edamame beans
1 Tbsp olive oil

Sauce:
2-3 Tbsp soy sauce
2 tsp sugar
2 TBSP black Chinese vinegar
2 tsp crushed garlic
1 tsp crushed ginger

Optional to top:
Drizzle of chilli oil
Sprinkle of sesame seeds

Heat the oil in a large pan and sauté the vegetables until they are nearly cooked through.

Add the chicken to the pan and continue cooking everything until the vegetables are tender and the chicken is fully cooked through.

Next, add the noodles, breaking them up in the pan.

Lastly, stir through the sauce and cook for another 2-3 minutes.

Changing up the pace 💥

17 year old me retiring from gymnastics, never would have imagined in a million years that this was going to be me at 25 😆🥊

So grateful for my team, coaches, friends and family and opponents 🖤🤍

Love working with Chan every week 🤩 So exciting seeing how much progress he’s been making from training just once a week 💪

We’re working on building strength and muscle to support his bones and joints while he’s growing, and creating healthy habits to set up good foundations for the future 🌟

Only been 5 months so far since he started, looking forward to seeing what we can achieve after a year+