April 2, 2021
A note from Lizzie
Liz Lampard
After many years at various gyms I have finally settled on Freedom Fitness and have regularly attended for the last five years. The gym opens early which suits my needs. Although compact, the gym has the range of equipment that enables me to vary my program for aerobic workouts, with any combination of bike, treadmill, rowing, swimming and cross training to anaerobic, with supported and/or free weights as desired.
The staff are dedicated, helpful and passionate about health and fitness and impart their knowledge and skills with enthusiasm, drive and generosity. They are refreshingly, authentic!
The clientele is a delightful mix of mature, multinational, multigendered, dedicated followers of fitness! The rigorous activity in the morning is blended with humour and friendly banter which is both engaging and encouraging. I find it heart-warming and comforting that so many people do wake up with good cheer and dedication to the hard work of becoming and being fit and healthy.
Freedom Fitness is where I find my tribe. I recommend it for anyone keen to succeed in improving and maintaining their fitness.
Liz
Ingredients ( 12 muffins) 2 tbsp psyllium husk powder 6 large eggs 1 cup milk (full-cream or reduced-fat) 2 cups mashed navy beans (cooked & drained) 1 cup spinach , finely chopped 1 cup diced cooked ham 1 cup cheddar cheese , grated Salt & pepper to taste Optional: garlic powder, onion powder, paprika, or herbs Instructions Step 1 Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray. Step 2 In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes. Step 3 Add the eggs and whisk until smooth. Step 4 Fold in the mashed navy beans, spinach, ham, and cheddar cheese. Step 5 Season well with salt, pepper, and any optional spices. Step 6 Divide the mixture evenly between muffin cups. Step 7 Bake for 40 minutes , or until set in the centre and lightly golden on top. Step 8 Cool for 5 minutes before removing from the tray. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value (per muffin approx): Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g
Nautilus Gravitron Workout
In this bulletin we discuss Mitophagy. . .