womenstransformationstudio

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14 minutes ago

Rosemary Dijon Pork Tenderloin with Roasted Apples & Cabbage Ingredients 2 small apples diced 3 packed cups thinly sliced purple cabbage 2 tbsp + 1 tsp apple cider vinegar 2 tbsp olive oil 6 sprigs + 1 tbsp finely chopped fresh rosemary 1¼ tsp sea salt, divided 3/4 tsp ground black pepper, divided 450g pork tenderloin, silver skin removed 1 cup roughly chopped fresh flat-leaf parsley ¼ cup toasted roughly chopped unsalted pecans 1 large shallot, finely chopped 1 cup unsweetened apple cider ½ cup low-sodium chicken broth 3 tbsp unsalted organic butter, cut into pieces 2 tsp Dijon mustard Preparation 1. Place a rack in centre of oven and preheat to 180°F. In a large bowl, toss apples, cabbage, 1 tbsp each vinegar and olive oil, 2 sprigs rosemary and ¼ tsp each salt and pepper; set aside. 2. Pat tenderloin dry and rub with 1 tbsp finely chopped rosemary, 1 tsp salt and ½ tsp pepper. In a large frypan on medium, heat 2 tsp oil. Add tenderloin; cook 2 minutes, until browned. Turn the pork by one-quarter and sear 2 more minutes. Turn once more by one-quarter and sear 2 minutes. Turn off heat and transfer pork to a plate. Add cabbage mixture to frypan (reserve bowl) and place tenderloin on top, unseared portion facing down. 3. Roast tenderloin and cabbage mixture until pork is fully cooked, about 20 minutes. Place tenderloin on a cutting board and cover loosely with foil. Let rest 15 minutes. 4. Meanwhile, scrape cabbage mixture into reserved bowl; toss with parsley, pecans and 1 tsp vinegar. Taste and season with additional salt and pepper. Loosely cover bowl with foil and set aside. 5. Make pan sauce: In same frypan on medium-high, heat 1 tsp oil; add shallot and cook, stirring, for 1 minute. Add apple cider, broth and 4 rosemary sprigs. Cook -until mixture reduces to ½ cup. Remove from heat and discard rosemary. Stir in butter, mustard and remaining 1 tbsp vinegar. Season to taste with additional salt and pepper. Slice pork and serve with sauce and cabbage. fitness workout exercise nutrition norwood weightloss gym womenstransformationstudio goals selflove training healthylifestyle consistent hiit motivation adelaidewomen cleaneating

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2 days ago

Sweet and Spicy Paleo Chicken Fingers INGREDIENTS • 1 1/2 cups almond flour (almond meal) • ½ teaspoon sea salt • ¼ teaspoon fresh cracked pepper • 2 eggs • 1/4 cup tapioca or potato starch • 450g chicken tenders • 1/2 cup honey • ⅓ cup hot sauce (Franks or Tapatio work great) • ½ teaspoon garlic powder • Optional: yogurt or sour cream for dipping INSTRUCTIONS 1. Preheat the oven to 220 degrees. Line a rimmed baking sheet with parchment paper. Trim any overhanging edges of the parchment paper. 2. Place the almond flour, sea salt, and fresh cracked pepper into a bowl and stir it together. Place the eggs in another bowl with a splash of water and whisk them. 3. *STEP CHANGE*: Dip the chicken tenders, one at a time, into the tapioca or potato starch, then into the egg then into the almond flour. (Keeping one hand for the egg and one for the starch and flour makes this a lot less messy.) Lay the chicken tenders on the prepared baking sheet. Bake the chicken for 25 minutes, or until it is crispy and beginning to golden brown. 4. *OPTIONAL STEP*: Let the chicken rest for 30-60 minutes in your fridge before you bake it. This step will help the crust to stick to the chicken. 5. While the chicken is baking, prepare the sauce. In a small frying pan over high heat bring the honey, hot sauce and garlic powder to a boil then set it aside. 6. When the chicken has finished baking remove it from the oven and turn the oven to grill. Dip each of the chicken tenders in the sauce then lay them back on the baking sheet. Save the extra sauce. 7. Put the chicken back in the oven for 2-5 minutes for the glaze to caramelize slightly. Keep an eye on it to make sure it doesn't burn. 8. Baste the chicken with any extra sauce one they come out of the oven then serve immediately. fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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4 days ago

At Women's Transformation Studio our Small Group Training is designed to suit all ages and all Fitness levels. Visit our website today to find out more and book your FREE consult 👇👇👇 http:www.womenstransformationstudio.com.au fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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5 days ago

Paleo Fried Cauliflower Rice - Nasi Goreng Ingredients • 2 teaspoons coconut oil • 8-10 peeled fresh prawns, diced into smaller chunks • 2 chicken thigh fillets, diced into small pieces, excess fat removed • ½ medium white onion, peeled and diced • 2½ cups diced cauliflower (1/2 large head of cauliflower) • 1 small carrot, peeled and diced • 1 garlic clove, peeled and finely diced • 2 tablespoons Sambal Oelek (less if you prefer less spicy) • ½ tablespoon honey • 3 tablespoons coconut aminos or Tamari wheat-free soy sauce • 1 teaspoon fish sauce • ½ teaspoon sesame oil (optional) • 2 eggs • Fresh coriander for garnish Instructions 1. Prepare all ingredients, so you're ready to focus on stir frying everything quickly. 2. Heat a wok or a deep frying pan over high heat and melt one teaspoon of coconut oil. Add the prawns, seasoned with a little salt, and stir fry for one and a half minutes. Remove to a plate. 3. Add the chicken and stir fry over medium-high heat for five minutes, stirring frequently. Then remove to a plate with the prawns. 4. Add another teaspoon of coconut oil, keeping the heat on medium-high, and stir fry the onion for two minutes, until softened. Add the cauliflower, carrots, garlic, sambal, honey, Tamari and fish sauce and sesame oil. Stir through for about 30 seconds, and then add back the cooked prawns and chicken. Cook all together for two more minutes, stirring frequently. 5. In the meantime, heat a little coconut oil in another frying pan and fry two eggs until the whites are firm but the yolks are still soft. Serve stir-fry topped with fried eggs and some fresh coriander. Enjoy 😋 fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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1 week ago

Glowing Green Smoothie 2-3 servings per packet Ingredients in each packet (adjust to your liking): 1/2 cup fresh green grapes (organic preferred) 1/2 small banana, chopped 1/2 kiwi, chopped 3 pieces honeydew melon 1.5 – 2 cups fresh baby spinach 1/2 cup baby kale A few fresh mint leaves (as desired…mint is so fresh tasting in smoothies!) Instructions Add ingredients to a ziplock, or reusable container. Place prepared bags in the freezer. Be sure to make at least a weeks worth! Pull one package out of the freezer, place in blender, then Add: 1 cup unsweetened coconut/ almond milk, or water until desired consistency is achieved…start with less liquid, adding as you like 1/2 cup ice cubes, optional Blend until desired consistency is achieved Enjoy 😋 fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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1 week ago

Avocado Chicken Salad Lettuce Wraps Servings 8 servings Ingredients 1 ripe avocado peeled and pitted 2 tablespoons sour cream 1 tablespoon lime juice 2 tablespoons minced fresh coriander 2 tablespoons minced red onion 1/2 teaspoon garlic powder 2 cooked boneless skinless chicken breasts cut into 1/2-in cubes (about 2 cups) Salt and pepper to taste 8-10 butter lettuce leaves Instructions In a medium bowl, mash avocado with sour cream and lime juice. Stir in coriander, onion, garlic powder, and chicken cubes until just combined. Season chicken salad with salt and pepper to taste. Just before serving, fill butter lettuce leaves with chicken salad and serve immediately. Enjoy! fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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1 week ago

At Women's Transformation Studio we specialise in Small Group Training. Our SPPT program is a more cost effective personal training that allows you to achieve the best possible results. 💪 Visit our website today to find out more and book your FREE consult. 👇 http:www.womenstransformationstudio.com.au fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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1 week ago

Baked Chicken Fajita Roll-Ups Serves: 3 Servings INGREDIENTS For the Marinade: 2 Tbsp olive oil Juice of half a lime 1 clove garlic, minced 1 tsp. chilli powder ½ tsp. cumin ½ tsp. dried oregano ½ tsp. salt Pinch of cayenne pepper (optional) 2 Tbsp coriander, chopped For the Chicken: 3 chicken breasts or 6 thin sliced chicken cutlets 1/2 cm thick ½ red capsicum, sliced ½ yellow capsicum, sliced ½ green capsicum, sliced INSTRUCTIONS In a small bowl, whisk together olive oil, lime juice, garlic, chilli powder, cumin, oregano, salt, cayenne (if using) and coriander. Set aside. For the chicken breasts, if you purchased pre-sliced chicken cutlets then skip to the next step. If using chicken breasts, slice them longways into 2 even slices and firmly pound the chicken using the smooth side of a meat tenderiser to an even thickness of about 1/2 cm. Place chicken cutlets into a large resealable freezer bag and pour marinade over top, making sure they are completely coated. Allow chicken to marinate for a minimum of one hour to overnight. Once chicken has marinated, evenly place 6 bell capsicum slices in the middle of the chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets have been rolled up and place seam side down in a prepared baking dish. Brush tops of chicken with remaining marinade and bake, uncovered, at 190 C for about 25 to 30 minutes or until the juices run clear. Serve and enjoy! fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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1 week ago

Chilli Garlic Prawns 400g peeled green prawns Juice and zest of 1/2 a lemon 2 tsp minced garlic 1 tsp finely sliced chilli 1 tbsp honey 1 tbsp olive oil ½ cup coriander leaves, to serve Method: Combine the prawns, lemon juice, lemon zest, garlic, chilli, honey and olive oil in a bowl. Set aside for 15 minutes to marinate. Heat a BBQ or frying pan to med/high. Cook the prawns, turning regularly, for 3-4 minutes or until cooked through. Sprinkle with the fresh coriander. Serve with brown rice and your choice of accompaniments depending on your desired flavours. fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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2 weeks ago

Do you want to have more confidence, tighten, tone and firm your body so you look and feel terrific? Visit our website to book your FREE consult today 👇 http:www.womenstransformationstudio.com.au fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

150
2 weeks ago

💞 Happy International Women's Day 💞 All Women are Beautiful, Capable, entitled to equal opportunities, Strong, Resilient and Entitled to say NO. Always remember that you are unstoppable! And that Empowered women, empower women ☺️ fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals selflove realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

161
2 weeks ago

BUTTERNUT PUMPKIN, KALE & GROUND BEEF BREAKFAST BOWL Serves: Serves 1 INGREDIENTS ½ small onion, finely diced 1-2 button mushrooms, chopped 150g lean ground grass fed beef Salt and pepper to taste 5 kale leaves, stems removed and chopped (you can sub collard or baby spinach) ¼ large butternut pumpkin, cooked and cooled (that’s about 1½ cup) ¼ cup full fat coconut milk 1 tsp garam masala ½ tsp spicy curry ¼ tsp ground ginger ¼ tsp ground cinnamon 1-2 tbsp organic toasted coconut shavings 1-2 tbsp full fat coconut milk INSTRUCTIONS In a heavy frypan set over medium high heat melt a little bit of coconut oil. When oil is nice and hot, add onions, mushrooms, salt and pepper and cook until the veggies are fragrant and softened, about 2-3 minutes. Add ground beef, garam masala, curry, ginger and cinnamon and continue cooking until the beef is no longer pink in color. Throw in the chopped kale and cook, stirring delicately, until the kale starts to wilt and turns a vivid dark green. Stir in cooked pumpkin and coconut milk and stir to break down the pumpkin and incorporate the coconut milk. Continue cooking just until heated through. Transfer to a bowl (it’s very important that you use a bowl here, else you would totally lose the right to call this a breakfast bowl) and garnish with a handful of toasted coconut and a few tablespoons of thick and delicious coconut milk. Yum 😋 fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals loveyourself realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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2 weeks ago

At Women's Transformation Studio our Small Group Training is designed to suit all ages and all Fitness levels. Visit our website today to find out more and book your FREE consult 👇👇👇 http:www.womenstransformationstudio.com.au fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals loveyourself realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

170
3 weeks ago

CHICKEN PESTO BOWLS 4 SERVINGS Healthy pesto chicken bowls served with brown rice, green beans and roasted tomatoes! It's super easy and can be prepared ahead of time!\ INGREDIENTS: 1 cup brown rice 2 cups cherry tomatoes 3 tablespoons olive oil, divided 1/4 teaspoon dried oregano Kosher salt and freshly ground black pepper, to taste 450g green beans, trimmed 450g boneless, skinless chicken breasts, cut into 2.5cm chunks 1/4 cup pesto, homemade or store-bought DIRECTIONS: In a large saucepan of 2 cups water, cook rice according to package instructions; set aside. Preheat oven to 200 degrees C. Lightly oil a baking sheet or coat with nonstick spray. Place tomatoes in a single layer onto the prepared baking sheet. Add 2 tablespoons olive oil and oregano; season with salt and pepper, to taste. Gently toss to combine. Place into oven and bake until the tomatoes begin to burst and have softened, about 15-16 minutes; set aside. In a large pot of boiling salted water, blanch green beans until bright green in color, about 2 minutes. Drain well and cool in a bowl of ice water. Drain well and set aside. Heat remaining 1 tablespoon olive oil in a large frypan over medium heat. Season chicken with salt and pepper, to taste. Add to frypan and cook until golden, about 3-4 minutes. Stir in pesto and gently toss to combine. Serve chicken immediately with rice, tomatoes and green beans. Enjoy 😋 fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals loveyourself realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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3 weeks ago

Raspberry-Date Smoothie Ingredients 3/4 cup fresh raspberries, divided 1/2 cup unsweetened almond milk 1/2 cup extra-firm silken tofu 2 dates, pitted 1 (45g) packet almond butter 3/4 cup ice cubes How to Make It Set aside 3 or 4 of the raspberries for garnish, if desired. Process remaining raspberries, almond milk, tofu, dates, and almond butter in a blender until smooth. Add ice; process until smooth. Pour into a serving glass. Garnish with reserved raspberries, if desired. Delicious 😃 fitness workout exercise nutrition norwood theparade weightloss gym womensgym womenstransformationstudio sexyinsix goals loveyourself realresults squats womenlift training discipline healthylifestyle core muscles consistent eatclean adelaide hiit motivation smallgrouptraining boxing adelaidewomen cleaneating

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