1. Clients must follow nutritional program 98% of the time.

2. For 1on1 personal training session, program and results can vary based on individual body types and shapes.

CARDIO SESSION

1. Cardio session and training are done only on opening times (by appointment)

  FREE GROUP PERSONAL TRAINING SESSION!

Do you feel like you needed to lose some weight but apprehensive of hefty personal training costs that gets you nowhere?

Energique’s New Service – Group Personal Training Session offers you a small group training session where everyone pays less and still get what they want!

Starting on 4 April 2012 and with limited spots available, we are offering you a FREE Group Personal Training Session as long as you fill up the below form and choose the session that fits your time!

It’s absolutely free with no hidden cost, packed with real action and you get to meet our friendly personal trainers and other like-minded women.

Location: 1/147 Goodwood Road, Goodwood Park, SA 5043 (Near the Capri Theatre)

After you click on submit, all you have to do is to wait for our call to confirm your timeslot!

• 2 1/4 cups cooked brown rice
• 1 tablespoon olive oil
• 2 brown onions, sliced
• 4 cloves garlic, sliced thinly
• 900g zucchini, thinly sliced
• 1/4 cup chopped flat leaf parsley
• 250g cherry tomatoes, halved
• 100g low-fat ricotta
• 1/4 cup grated parmesan cheese

Instructions

Step 1 Preheat oven to 200°C. Spray an ovenproof dish with oil spray. Put cooked brown rice into a large bowl. Set aside.

Step 2 Heat oil in a large non-stick frying pan over medium heat. Add onions. Cook for 6 minutes or until softened. Add garlic and cook for 2 minutes. Add zucchini and cook for another 5 minutes or until tender but still crunchy. Stir in parsley and season with cracked black pepper. Add zucchini mixture, tomatoes and ricotta to rice. Mix well.

Step 3 Spoon mixture into prepared dish. Sprinkle with parmesan cheese. Cover with foil and bake for 20 minutes. Remove foil and bake for a further 10 minutes or until top is golden. Serve.

Nutrition Information

• 1 tbs olive oil
• 3 bacon rashers, rind and excess fat trimmed, coarsely chopped
• 20g butter
• 1 garlic clove, crushed
• 3 slices white crusty bread, crusts removed, cut into 1cm cubes
• 1 cos lettuce, washed, dried, torn
• 40g shaved parmesan

·         Dressing

• 1 egg
• 80ml (1/3 cup) extra virgin olive oil
• 2 tbs red wine vinegar
• 1 tsp Dijon mustard
• 2 drained anchovy fillets

Method

1. Heat 1 teaspoon of oil in a large non-stick frying pan over medium-high heat. Add the bacon and cook, stirring, for 2-3 minutes or until golden. Use a slotted spoon to transfer to a plate lined with paper towel.
2. Reduce the heat to medium. Heat the butter and remaining olive oil in the pan. Add the garlic and bread and cook, stirring occasionally, for 4 minutes or until golden. Transfer to a plate lined with paper towel.
3. To make the dressing, place the egg in a small saucepan of cold water. Bring to the boil over high heat. Cook for 1 minute. Drain. Cool under cold running water. Crack the egg into a bowl. Use a teaspoon to scoop any remaining egg from the shell into the bowl. Place the egg, oil, vinegar, mustard and anchovy fillets in the bowl of a food processor and process until combined. Season with salt and pepper.
4. Combine the bacon, bread mixture, lettuce and parmesan in a large serving bowl. Drizzle over the dressing to serve.

Recipe from taste.com.au

Instructions

Step 1 Cook noodles following packet directions. Set aside.

Step 2 Heat oil in a wok over a high heat. Add beef and stir-fry for 2 minutes to sear. Add capsicum and cook for 3 minutes. Add snow peas and cook for 1 minute. Add stock. Cook, stirring, for 2-3 minutes.

Step 3 Add noodles. Stir to combine. Turn off heat. Fold lime juice and kecap manis quickly through noodles. Serve in bowls and top with coriander.

Nutrition Information

Portions:

Time to make: 30 minutes

Ingredients

• 4 x 200g salmon steaks
• 1/2 cup teriyaki marinade (we used Kikkoman)
• 1 cup long-grain rice
• 2 bunches bok choy or broccolini, steamed, to serve
• 2 teaspoons sesame seeds, toasted, to serve

Instructions

Step 1

Place salmon steaks into a ceramic dish. Add teriyaki marinade and turn salmon to coat well. Stand for 20 minutes.

Step 2

Put rice into a saucepan and cover with 2 cups water. Place over high heat and bring to the boil. Simmer for 5 minutes or until craters form over rice. Cover and turn off heat.

Step 3

Heat a frying pan or cast iron chargrill over medium-high heat. When pan/grill is hot, place a piece of baking paper in pan – this will stop the fish sticking. Cook 2 salmon steaks for 2–3 minutes on each side for medium-rare or until cooked to your liking. Transfer to a plate and cover with foil to keep warm. Repeat with remaining salmon.

Step 4

Divide rice between 4 plates. Top with salmon and sprinkle with sesame seeds. Serve with steamed greens.

Nutrition Information  

Serves: 6

ready in: 1 hour 10 mins (25 mins Prep – 45 mins Cook)

Ingredients
2 tablespoons olive oil
3 medium leeks, rinsed, white and pale green parts coarsely chopped
2 medium celery stalks, coarsely chopped
2 large carrots, peeled and thickly sliced
1 large red potato, unpeeled, cut into bite-sized chunks
1 cup (75 g) thickly sliced mushrooms
3 tablespoons plain flour
1⁄2 teaspoon dried thyme
1⁄4 teaspoon salt
425 ml salt-reduced chicken stock
250 g bite-sized pieces cooked chicken
1 cup (150 g) fresh or frozen green peas
ready-made pastry for single-crust 23 cm pie
1 large egg beaten with 1 tablespoon milk, for glazing

Method

1. Heat oil in a large saucepan over medium heat. Add leeks, celery, carrot and potato. Cook, stirring occasionally, 5 minutes. Add mushrooms. Cook, stirring occasionally, 5 minutes. Stir in flour, thyme and salt until blended. Stir in stock. Increase heat to medium-high. Cook, stirring, until thickened, 2 minutes. Stir in chicken and peas. Transfer to 23 cm or 25 cm deep pie plate. Let cool to room temperature.

2. Preheat oven to 200°C. Unfold pastry, checking its fit on top of pie plate. Brush underside of pastry with glaze; place over filling. Trim edge of pastry; crimp or mark decoratively with a fork, if desired. Brush top with glaze. Cut four 2.5 cm slits in the centre to allow steam to escape.

3. Bake until filling is bubbling and pastry is golden brown, 25 to 30 minutes. Let stand at least 10 minutes before serving.

Relax! You’ve just proven that you’re human. You can get right back on track and will likely not even notice your discretion on the scale.

Losing weight and sticking with a program calls for lots of hard work. It is not uncommon for people to slip up from time to time. In fact, some programs even call for allowed slip ups in moderation. Even if yours doesn’t, you don’t need to beat yourself up and think all efforts have been in vain.

Instead of throwing the baby out with the bathwater, consider taking these steps to overcome the setback you have faced:

• Own your error – Admit to yourself that skipping routine exercise or binge eating was not in your best interest. While an occasional blooper is not uncommon, you want to get yourself in the right mindset to avoid making cheating a habit.
• Tell your trainer – If you’re working with a trainer, tell them about the setback. No, your trainer is not going to yell at you or make you drop and give him 20 – at least it’s not likely! Instead, your trainer will probably give you constructive advice for getting back with the program and avoiding temptation in the future.
• Consider the trigger that set you off – Try to figure out what made you do what you did. Perhaps you were craving sweets? Maybe you were just too busy to get down to the gym? It could be that friends dropped by with your favorite take-out food in hand? Whatever the case, try to recognize the trigger so you can avoid it in the future. Do let your trainer know about possible triggers. He or she can help you come up with alternative behaviors that can help you down the road.
• Forgive yourself – Slipping up is perfectly human. The mistake is not really a problem. It’s the steps you take now that matter. Let the error go and resolve to stick with the program and refocus yourself on the goals you have set. One or two setbacks doesn’t mean those goals are not attainable.

As much as most people would like it to be, weight loss is not an overnight adventure. To realize healthy, safe and lasting changes in weight, time is often required. How long the process will last depends a lot on starting weight, goals and personal persistence to stick with a program. Occasional detours are often a part of the road to weight loss. Just make sure to clear your mind and get back on the right path when they happen.

• 4-6 chicken tenderloins (300g raw weight)
• 500ml low-salt chicken stock
• 1 tbsp tom yum paste
• 150g fresh thin rice noodles
• 4 handfuls (about 4 cups) frozen “stirfry” vegetables
• Juice of 1/2 lime
• 1/2 cup loosely packed fresh coriander leaves
• Lime wedges, to garnish

Method

Cook the chicken: Put the chicken, stock and tom yum paste in a large saucepan. Cover and bring to a simmer over a medium heat and cook for three minutes and remove the chicken. Shred into small pieces.

Cook the noodles and vegetables: Add the noodles and vegetables to the stock and cook for two minutes, until the noodles are tender. Add the lime juice and chicken and cook for a further one minute, until heated through.

To serve: Ladle the soup into two serving bowls and top with coriander leaves

Nutritional Analysis

Find out how to interpret nutritional analysis

Recipes analysed by Food and Nutrition Australia

Recipe by : Kathryn Elliott