January 22, 2026

Training Technique - Nautilus Machine Workout

Lower Body Push & Pull Workout

NAUTILUS MACHINE WORKOUT


Train shoulders, biceps & legs with these 3 simple Nautilus machine exercises.


Perfect for maintaining muscle mass safely and effectively. Machines provide stability, support your joints, and make it easy to progress with pin-loaded weight increases.


The Workout:


1️⃣ Preacher Curl

Targets the biceps with full support so you can increase weight safely and control every rep.


2️⃣ Leg Extension

Focuses on quad strength with extra emphasis on the VMO, helping improve knee stability.


3️⃣ Overhead Press

Build shoulder strength and muscle while keeping your back supported as you press overhead.


4 Single Leg Extension

Focuses on quad strength with extra emphasis on the VMO, helping improve knee stability.



These movements are gym staples, especially if you’re getting back into training or want reliable, low-risk strength work.


Benefits you’ll get:

✅ Increased muscle mass

✅ Increased strength

✅ More confidence in your movements and body


WATCH THE FULL TECH VIDEO HERE

Chicken and Greens StirFry

By Zina Stone • January 22, 2026
Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g

Freedom Bulletin 314

By Zina Stone • January 22, 2026
In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .

Sardine Scrambled Eggs

By Zina Stone • January 15, 2026
Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g