Amanda's Nourish Bowl Recipe

"This delicious bowl of goodness is filled with protein, good fats and everything you need to fuel your body right."

Serves 2
Bowl Ingredients: 

  • Handful of base salad of baby spinach and mixed herbs (I love coriander, basil and mint but just use whatever you like)
  • 1 grated carrot
  • 1 cup of cooked quinoa
  • 10 cherry tomatoes
  • 14 thin slices of Japanese or Lebanese cucumber (slice these long enough to roll)
  • 200gm of smoked salmon (I love Tasmanian Woodbridge)
  • 1 small broccoli, blanched
  • 2 hard boiled eggs
  • Sprinkle of sesame seeds


  • 1 large freshly squeezed lemon
  • Dash of olive oil
  • Season with salt and pepper


  • Cook the quinoa until soft and crunchy, then leave to cool
  • Place your egg in a pot of cold water. Bring to a boil over medium-high heat, then cover, remove from the heat and set aside 8 to 10 minutes. Drain, cool in cold water and peel.
  • Cut the broccoli into small bite-sized pieces, boil some water in a small pan, add the broccoli and cook for about 2 minutes.
  • Grate the carrot and slice the cucumber
  • Assemble your bowl by adding in the salad first, then arranging the other ingredients around the edge of the bowl, adding the cherry tomatoes in the middle and the boiled egg on top. Add the dressing and sprinkle with some sesame seeds. Bon Appetit!

4 fat-burning reasons to try HIIT

By: Christy Bennett

High intensity interval training, otherwise known as HIITT is a very popular form of exercise that involves quick, yet intense bursts of exercise, followed by a short recovery periods.

HIIT has gained a lot of interest over the past few years, as is a very quick, convenient and effective form of exercise - perfect for those time-poor individuals who still want to maintain their fitness regime.

It can basically be performed anytime, anywhere!



So here’s why we love it:

1.    It an effective fat burner

HIIT workouts keep your heart rate up and burn more fat in less time. Even 24 hours after your workout, your body is still in hyper drive and burning more calories and fat.

2.    It won’t bulk you up

Ladies rejoice! HIIT is amazing in that it burns fat and preserves lean muscle. You’ll become stronger, fitter and leaner.

3.    Metabolism booster

The nature of HIIT allows our bodies to consume a lot more oxygen meaning our bodies burn more calories throughout the day. However be smart – this isn’t an excuse to indulge in more food. Watch your diet and you’ll soon notice the positive changes to your body.

4.    Choose to use your body

HIIT can be performed using only your bodyweight. You don’t need to invest in any equipment and all you need is an open space, motivation and determination. There are no excuses!

HIIT is great for everyone, regardless of fitness level. It’s challenging, pushes you out of your comfort zone and is results driven!

So, what’s not to love about HIIT?

Start with this great at-home full-body HIIT workout:

Exercise set:

·      Chest-to-floor burpees

·      Mountain climbers

·      High knees

·      Push-ups

·      Jump squats

·      Commandos (plank to push up)


·      Round 1: Perform each exercise for 10 seconds followed by 10 seconds of rest

·      Round 2: Perform each exercise for 20 seconds followed by 20 seconds of rest

·      Round 3: Perform each exercise for 30 seconds followed by 30 seconds of rest

·      Round 4: Perform each exercise for 40 seconds followed by 40 seconds of rest

·      Round 5: Perform each exercise for 50 seconds followed by 50 seconds of rest


Then, come along to our next Momentum class and get fit with HIIT.

Click HERE to sign up for a free trial and feel the Momentum difference.