WHO IS HIIT GOOD FOR??

Is the class for a certain type of person?
It’s for everyone essentially. The instructor will give various options to people depending on their fitness level. No matter how fit you are we can tailor the workout to challenge you.
Where could I go to do HIITSTEP?
LiV Personal Training Studio

Classes starting

Monday JUNE 3,2019

5 Weeks $49.99

Mondays 530pm-6pm
$15 drop-in

DIFFERENT,,, HOW??

How does HIIT Step differentiate to other HIIT classes?
The USP is the music, all the workout is engineered to the music. Also, as I have mentioned before, the workout has been developed by Gb 🇬🇧 Olympians.
What are the benefits to doing the class?
The main benefit is weight loss. The high intense workout is great at burning fat. The other benefits are improving your power, flexibility, endurance and it keeps heart health. Another benefit is how quick the class is, it’s only half an hour long so it doesn’t take much of your time up.

 

Chick Pea Pizza

 

Crust:

1 cup chick pea flour
1 cup water
1tsp garlic powder
1 tsp black pepper
Pinch salt Pizza

Sauce:

1 can crushed tomatoes
1/2 small red onion chopped fine
2 cloves of garlic chopped fine
Basil Pepper

Toppings:
1/2 medium zucchini sliced in thin medallions
Wilted spinach (wilted in water, remember to squeeze out excess water)
1/2 red pepper sliced into fine strips
3 mushrooms sliced

Pre-heat oven to 350*

Instructions:

* Crust: Combine all ingredients in a bowl and mix together until it forms a pancake batter like consistency.
* Pour onto parchment paper lined baking sheet. Bake for 8-10 until golden brown and firm to touch.
* For tomato sauce: This will make more than needed but it can store in fridge for up to 5 days!
o Blitz chopped onion and garlic with the tomato in a blender and Add the chopped basil and black pepper
* For the toppings: Steam everything except for the spinach for 2 minutes all together.
* Assembly: Top crust with tomato sauce, and all your veggie toppings and finish in the oven for about 5-8 minutes depending on how well done you enjoy your pizza.

 

 

Thank you again Olivia Mollica for another great recipe

 

STUFFED EGGPLANT (vegan friendly with chicken omitted)

Ingredients:

2 large eggplants
1 large sweet potato
1 tbsp coconut oil
1 1/2 zucchini sliced in small chunks
1 package mushrooms sliced
Bunch green onions chopped fine
2 cloves garlic chopped fine
3 cups spinach
1 lb. ground chicken (optional)
2 cups tomato sauce
Salt and pepper
1 cube low sodium vegetable flavour

Instructions:

* Slice eggplant top off and cut length wise, slice each side in half length wise again and then across giving yourself 4 sections per half (8 pieces per eggplant).
* Cut out the center of each quarter leaving 1 cm of flesh on the skins. Place the centres into one pot of water and the skins in another. Bring both to a boil until tender.
* Boil sweet potatoes until soft enough to mash. Once ready mash them up in a large bowl.
* In a large sauce pan cook onion and garlic with coconut oil. Once translucent, add zucchini and mushrooms and cook until soft. (If you find you need more liquid to continue cooking, just add a splash of water).
* Top with spinach leaves and wilt.
* Once cooked, flavour with 1 tbsp pepper, 1 tsp salt and vegetable cube.
* Discard any excess liquid
* Mix the vegetables with the mashed sweet potatoes.
* Once the eggplants are tender. Drain all liquid and mix the centres thoroughly in potato mixture.

For vegans:

Stuff this mixture into the eggplant skins and place in a baking dish, keeping them snug together….no gaps. Top with tomato sauce and bake in the oven for 20-25 minutes at 350*.

If adding meat:

Add the ground chicken to your eggplant mixture and stuff the skins. Place in baking dish, keeping them snug together with no gaps between. Top with tomato sauce. Bake in the oven for 30-35 minutes at 350*.

 

 

 

Thank you Olivia Mollica for the recipe

VEGETARIAN SPLIT PEA SOUP

split-pea

INGREDIENTS

18 cups liquid (broth, water, stock or combination)
1 lb split peas, picked over
1 medium onion, chopped
3 TBSP butter
2 cloves garlic, chopped finely
¼ cup chopped fresh parsley, or 1/8 cup dried
½ tsp dried basil
1/4 lb quinoa, rinsed (brown rice or barley will do as well)
1 bay leaf
4 large potatoes, diced (can be any potato variety, I like to do half sweet potato)
One 10 oz bag fresh spinach, rinsed, trimmed and chopped
Salt and pepper to taste

INSTRUCTIONS

1. Bring water to a boil in large covered pot.
2. Add split peas, onions, butter/oil, garlic, parsley, basil, quinoa/grain, and bay leaf.
3. Return to a boil.
4. Turn it down to a simmer, uncovered over low heat, stirring frequently for 45 minutes
5. Add the potatoes and spinach
6. Continue to boil over low heat for 45-60 minutes, stirring frequently
7. Once cooked, remove bay leaf and blend soup. I put a hand blender right in the pot.
8. Season as desired, with salt and pepper

GINGER ROASTED CARROTS

ginger-roasted

 

INGREDIENTS

8-10 carrots, washed and cut into 1 inch slices (using a variety of colours improves presentation)
1” ginger grated or finely chopped
2 cloves garlic, minced or finely chopped
¼ cup chopped parsley
1/3 cup chopped onion
2-3 TBSP olive oil
Salt and pepper to taste

INSTRUCTIONS

1. Grease a casserole dish and fill with first five ingredients
2. Drizzle olive oil over top and sprinkle with salt and pepper
3. Mix well so oil and ingredients are all combined.
4. Bake in 375*F oven for about 30 minutes, stirring through about 20 minutes
5. There should just be a touch of firmness to the carrots when done.