Deconstructed Sushi

Deconstructed Sushi – 458 cals per serve

Serves 2



  • 2 sheets nori seaweed
  • 1 large avocado
  • 220g tuna in spring water
  • 1 cup cooked brown rice

Slice nori into strips and set aside. Into a bowl, dice the avocado.

Drain the tuna  and add it, the rice and nori and gently toss to combine.

Serve immediately.

Beef & Shiitake Stir Fry

Beef & Shiitake Stir Fry – 225 cals per serve

Serves 4



  • 500g lean rump steak, sliced
  • 2 bunches broccolini, cut into 4cm lengths
  • 200g shiitake mushrooms, sliced
  • 4 tablespoons oyster sauce


Heat a nonstick wok or frypan over a high heat. Add 2 tablespoons water, the beef, broccolini and mushrooms and season to taste with pepper.

Stir fry until the beef is just browned, 2-3 minutes.

Add the oyster sauce and stir fry and well coated and the vegetables are just tender.

Salmon & Chive Quiches

Salmon & Chive Quiches – 188 cals per serve.

Makes 6



  • 300g smoked salmon
  • 8 eggs
  • 1 tablespoon finely chopped chives, plus extra for sprinkling
  • 1/2 grated reduced fat cheddar cheese.


Preheat the oven to 180 degrees.

Using a nonstick muffin tray line 6 cases with salmon.

Whisk the eggs, add the chives and season with salt and cracked pepper. Pour the mixture evenly into the salmon lined cases. Sprinkle each with the cheese and more chives.

Bake for 15-20 minutes or until set.

Breakfast Wraps

Breakfast Wraps – Only 233 cals per serve

Serves 4


  • 4 large eggs
  • 1/2 cup semi-dries tomatoes chopped
  • 3 cups English spinach
  • 4 wholegrain tortillas

In large bowl whisk the eggs, add the semi-dried tomatoes and spinach and season with cracked pepper and salt. Heat a non-stick frypan to medium, add egg mix and stir well to scramble until cooked. Meanwhile heat another pan to moderate heat. Cook each tortilla, turning once until warm and soft. Divide egg mixture between the tortillas and roll up to enclose.

Energy Fitness Big Weekend of Running 20th July 2014

It has been a HUGE weekend of running for the Energy Fitness crew!! I have been busy trying to keep up with you all!

Sunday was the Sutherland 2 Surf and also the Hunter Running Festival and Energy Fitness was extremely well represented at both events.

I’ll go through the Sutherland Shire’s local pet event first. Results are:

Fiona Kent 1:01:29, Nat O’Brien 46:39, Matt O’Brien 49:19, Tom Wright 54:36, Linda Knowles 58:26, Louise Dooley 59:46, Kim Grant 56:23, Kellie Ellis 57:27, Lisa Mottershead 59:39,  Bel Shoebridge 56:53, Colleen Redwin 50:23, Nicole Maguire 53:16, Karl Nusdorder 52:08, Kathy Hayward 56:53, Nadine Coady 55:21, Justine Catto 59:18.

Some brilliant runs in there and quite a few PB’s – very impressive!

My sincere apologies if I missed anyone from the Sutherland 2 Surf, please let me know if I did. It was hard as I was not there and there were a few last minute entries.

The Energy Fitness Walkers and Families were also on board with the Thomas’s, the Hummerstons, the Turnbulls, the Natoli’s, the Stephens, the Coles and the Telfers also making their way down the Kingsway, as well as Dundee Aguilar.

There were many great results on a very chilly day! Great work guys!



The next race on the agenda was the Hunter Running Festival. The course was very tough, much harder than your average Half and quite hilly, but spectacular! I was just so impressed with all their efforts. I was able to ride my bike alongside them all and they worked their backsides off I can assure you!


The results from the Hunter Running Festival are:

Jonothan Elcombe did his first (and last he says!) Marathon. He went into under prepared and injured but finished which was amazing in 5:07:42. Very impressive effort all things considered (injury, no training, and had been overseas for weeks).

The Half Marathoners were Fiona Ruxton 1:49:27, Joelle Lavender 1:49:58: (girls were very happy to slip in under 1:50), Liz Humphreys 1:57:39, Kathyrn Mayger 1:57:39, Barry Davidson 1:58:11, Shirlie Phillips 2:01:52, Paul Gallen 2:01:27, Kelly Newman 2:11:49, and  last but not least, Jo Williams 2:43:50 – amazing considering she has a heart condition and was told she could never run!

In the 10.3km we had Nicole Adamson in 55:33 and Phillip Filipou in 56:59. Quite a tough 10.3km! Well done!



This course and event was awesome and definitely going to appear on the Energy Fitness calendar again.

This whole weekend and your efforts has made me a very proud trainer.