I wanted to thank you for your feedback and emails in regards to my letter to you a couple of weeks ago. Which is why I love and care about the VFT Community so much! You’re awesome! xoxo Just a quick side note… I sent out the pdf this morning for subscribers who emailed me and requested […]
Vegetarian Meal Recipes and Options – VFT Members
Vegetarian Chili Tofu Ingredients: 1 large package of firm tofu, crumbled 1 onion, chopped 1 red capsicum, chopped garlic to taste chili powder to taste 1/4 tsp cayenne pepper 1/2 tsp cumin 1 large can tomatoes – salt reduced 1 small tub tomato paste 1 large can kidney beans, drained and rinsed frozen spinach – […]
Treat Meal Recipes and Options – VFT Members
Chicken and Bean Enchiladas With Salsa 700grams free range organic chicken breasts – chopped 1 onion 2 cloves of garlic 2 teaspoons ground cumin 1 teaspoon of smoked paprika 1 teaspoon of ground coriander 450 grams of organic red kidney beans 1.5 cups organic tin tomatoes – blend them with the blender so it’s like […]
Dinner Recipes and Meal Options – VFT Members
Salmon, Spinach and Asparagus 4-5 ozs frozen Salmon (I bake mine in the oven – wrapped in a foil and baking paper for around 25 mins on 200 Celsius ) Spinach Asparagus Onion Garlic Ground black pepper organic rock salt Sauté with small amount of olive oil the onion, garlic, asparagus, ground black pepper and […]
Lunch Recipes and Meal Options – VFT Members
Quick Tuna Meal 1 tin Tuna in spring water 4 ozs cooked sweet potato (steam or microwave) served with tomatoes, onion, baby spinach leaves Prawns, Brown Rice and Salad with Balsamic Vinegar 1/2 cup cooked brown rice, 5ozs pre-cooked prawns (shrimp) cherry tomatoes onion chopped baby spinach leaves balsamic vinegar Place the prawns on the […]
Breakfast Recipes and Meal Options – VFT Members
Oats and Egg Whites 4-6 egg whites 1 tablespoon flaxseeds ½ cup uncooked oatmeal Cook oats and flaxseeds in water in a bowl. Pour in egg whites, cook til the egg whites are done. I do this in the microwave. You’ll need to keep an eye on it to ensure it doesn’t spill. Add cinnamon […]
Mandy’s NEW Recipe – Oat and Sultana Protein Pancakes
This is just one of the yummy recipes that I’ve added to VFT’s Private Membership. Protein packed pancakes! Y’know when you’re hungry and you feel like you need carbs – with a decent serve of protein – but you don’t know what to eat… but need something super quick to whip up? 🙂 LOL I’m […]
Beginners Workout – Lose Fat and Tone Up
This workout is designed for folk who… a. Don’t have time to do lots of cardio b. Who want to reduce body fat, tone up and increase fitness c. Are beginners to resistance training. Perform the following workout 3 days per week, allowing 1 rest day in between each workout day. For example: Train on […]
Exercise Motivation – Get Real With Yourself And Stop Making Excuses
Are YOUR excuses getting in the way of you getting into shape? Not sure? Maybe you already know this is true and just don’t want to admit it. Remember, if you make an excuse over and over unfortunately after a while it turns into your reality – without you even realizing it. I’ve made a few points below along with some examples of common excuses that people make. Do any of these apply to you? If so, here’s what to do….
VFT Members Update – Fly in Fly Out Donga Workouts
You fly into work. You’re exhausted. You’ve spent most of your R and R recovering from the previous swing and now you’re back here again. You’re in your Donga… you know you should be looking after your health better and exercising. But… You do your 12-14 shift in humidity that most folk would pass out […]
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