Coastal Classic Running Workshop

As runners, our race performance comes down to a few key elements: arriving at the start line strong and uninjured, with the right fuelling strategy. And we can ruin months of hard work if any one of these factors lets us down on race day.

Energy Fitness Running Workshops

Get these elements right with tips from the pro’s to make sure that your race day goes to plan.

In the first part of the workshop, we’ll cover:

Race-Specific Strength Training – choosing the right exercises, exercise design for home or gym, integration with your running training and a practical strength session 

Presented by Simone Hayes (Level 2 Running Coach, PT and Ultrarunner)

Hydration and Fuelling in Training and Racing – the right nutrition plan to match your training, taper week planning and tips and tricks for race day 

Presented by Robynne Jeftha (Sports Dietitian, Exercise Physiologist and Runner)

Injury prevention – identify any injury risks or problem areas and fix them before injury interrupts your training 

Presented by Peter Colagiuri (Sports Physiotherapist, Level 2 Running Coach and Ultrarunner)

In the second part of the workshop, we invite you to join us for a 1-2 hour run, which aims to target race conditions and caters to differing levels of ability.

Places are limited. Book now to secure your spot.

When: Sunday 26th July 2015

Time: 8am – 1pm

Where:  Heathcote, Sydney

Why: Target Race: Coastal Classic

Cost: Only $60

Winter Meltdown Challenge 2015

The Winter Meltdown Challenge is back for 2015!!

If you want a really life changing program to lose those last stubborn kilos, learn to take control of your diet and life and stop wondering why you can’t lose weight, look no further.

This is a simple, effective challenge with PROVEN RESULTS. There are no shortcuts, just honest and helpful feedback that will have you achieving those weight loss goals finally.

It is a social, fun and totally supported program that you will not only enjoy, but will take away tools that you can use for the rest of your life.

What are you waiting for??

Bookings are open now, the Challenge starts on the 12th July.

See the flyer for more info.

WMC Flyer 2015

Eggs – One of my Favourite Foods!

I love eggs – they are definitely one of my favourite foods.

Eggs are one of the easiest and most versatile foods to cook. They are also extremely good for you.

They are a complete source of protein which will keep you fuller for longer, as well as help maintain a healthy immune system, cell growth and tissue repair, which is so important when training for recovery.

A study published in the International Journal for Obesity suggests that the inclusion of eggs in a weight management program may help increase satiety (feelings of fullness) and enhance weight loss. The lecithin in egg yolks is also rich in choline, which is involved in the transport of cholesterol in the blood stream and in fat metabolisation, which can be useful in treating fat accumulation in the liver.

They are low in calories, with the average whole egg only containing around 70 calories and the egg white alone has only 16 calories. Eggs have the bonus of being able to separate the yolk and just use the whites if you want a high protein, low calorie meal. Just don’t forget that the yolks contain most of the nutrients, so even if you have two poached whole eggs on a slice of toast you still have a meal that is under 250 calories.

I always try and choose the Omega 3 or Eco Eggs that are higher in Omega 3, but any egg is fine.


Here is a great recipe to try using hard boiled eggs.


Smashed Organic Eggs w/ Mustardy French Dressing

Serves 2

Cooking time 30 minutes including 20 mins to boil eggs).



4 Omega 3 or Organic Eggs, hard boiled

1 small bunch parsley, chopped

1/3 red onion finely chopped

Sea Salt & Pepper to taste

2 bunches asparagus, trimmed


Mustardy French Dressing

1 tablespoon apple cider vinegar

1 teaspoon Dijon Mustard

4 tablespoons cold pressed olive oil



Chop the hard boiled eggs with a large knife on a chopping board. Place the eggs into a bowl and combine with onion, salt & pepper and parsley.

Combine the apple cider vinegar with the mustard and olive oil until smooth and emulsified in a separate bowl.

Spoon the dressing into the smashed eggs and fold through.

Blanch or steam the asparagus for 30 secs.

Arrange asparagus onto a serving plate and spoon over the smashed eggs.

Serve with a light drizzle of extra dressing and enjoy.




Energy Food Update – October 2014

Energy Food by Energy Fitness is fresh, healthy, gluten free, calorie controlled meals – delivered fresh to your door each week!

If you are time poor and often make excuses that you don’t have enough energy to prepare healthy, nutritious meals, then this is your answer.

Energy Fitness is now offering fresh, healthy, calorie controlled meals delivered fresh to your door each week!

Nothing is frozen – all ingredients are totally fresh and contain lots of nutritious ingredients with no preservatives. These meals are prepared the way that I encourage you all to eat!

All meals are calorie controlled with a menu change every three weeks, and a complete new menu every season.

  • Each day offers something different and yummy!
  • Food is prepared fresh on your delivery day with no preservatives – options suitable to freeze for later in the week
  • All meals are gluten and sugar free and allergies can be catered for
  • All meats are hormone free
  • No ongoing commitment required – order one week and not the next, meals are available to suit your busy lifestyle
  • Delivery is free in the Sutherland Shire and St George areas.
  • Order Day is Thursday for the following Tuesday Delivery.

What’s New?

Introductory Offer

If you are new to Energy Food you may purchase a sample menu to try – 3 Individual Dinner meals for $33.

If you are a current client you may also purchase the 3 meals for $33 with any order over $75.


Random Act Of Kindness – Month Of October

This month Energy food would like to offer a food package to someone who is doing it tough at the moment and could do with a little help and a pick-me-up. We are looking for nominations for people who may be struggling financially, have health problems, or someone who is really in need of a good healthy meal and has little access to it.

We are taking nominations via email up until Friday 24th October. The winning nomination will have a meal package to the value of $75 delivered to them on Tuesday 28th October. Please send emails to


The Energy Food ‘Secret Box’!

For those of you that still like to cook but find it hard to think of recipes and healthy meal ideas each night, here is a fun way to take the pain out of thinking up weekly meals!

Our ‘secret’ box comes complete with all of the market fresh ingredients you need, with a choice of meat or no-meat (provide your own) option, as well as the recipe! Get a healthy surprise each night!

You can buy 3 or 5 boxes at a time and each box will feed two adults and two children for under $24!


Loyalty Program

Here at Energy Food we are pleased that our clients order again and again – hopefully that proves we are doing something right! So now we want to thank our loyal customers for their continued orders by offering them a loyalty program.

Kicking off Tuesday 14 October, the program will be implemented and will work like this:

For every 8 Energy Food packages ordered (for example 5 dinners or 5 lunches or an order of family meals, you will receive a rotation of Energy Food offers each time. Examples are:
• 10% off your next order
• A small juicing box
• A dozen gluten free & dairy free muffins
• A small hamper of coconut water, herbal teas and treats
• 10% off your partners meals
• 10% off any family meals
We will leave a gift certificate in your box when you complete your next 8 Energy Food Orders packages.



Standard Fruit Box $29 – Market Fresh Seasonal Fruit Box – feeds a family of 4

Protein Balls – only 75 calories each! (6) $12

Mini Protein Muffins (6) $9

Large Protein Muffins (6) $15

NB Muffins and Protein Balls are suitable for freezing.

Curry in a Hurry Menu – You can choose how hot you like your curry when you order – just ask for Mild, Medium or Hot Hot!!


Watch this Space!

Organic Soup Program for Detoxing and Organic Juicing Box – Coming Soon!


For More Information, Menus, Order Forms and Payment options Click Here

Simone’s Chicken & Vegie Slow Cook Soup

Simone’s Chicken & Vegie Slow Cook Soup

Serves 10-12



500g chicken thigh or breast trimmed of all visible fat and diced.

1 large onion chopped

1 teaspoon crushed garlic

1 tablespoon olive oil

2 x 1lt chicken stock

3 cups water

1/2 packet of soup mix (barley, lentils etc)

1 packet soup fresh vegies (found in Supermarket – carrots, swedes, turnips, celery etc) diced.

1 container of tomato paste (found in twin packs)

1/2 bunch chopped fresh continental parsley

pepper, salt, and mixed dried herbs to season to taste.


Cook onion, garlic and chicken in non-stick pan until onion soft and chicken browned. Add seasoning.

In  slow cooker rest of ingredients and then add chicken and onion. Season again.

Cook on low for 8 hours.


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.