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@bunchilicious_australia

A way to someones heart is through their stomach. Let us do all the hard work! We will create you a gift that will surely satisfy anyones appetite. πŸ˜‹πŸ€— at Brickworks Marketplace

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@bunchilicious_australia

Our nutritious bouquets make eating well so much more enjoyable. Help your friends eat well by gifting them our bouquet! πŸ’ͺ🍎 at Goodlife Health Clubs Adelaide City

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@dalejai

New PB today at work . . 18kgs Shoulder Press . . Thanks @j.p_percules for the spot and @tailored.life for your videography πŸ‘ŒπŸ» . . @portadelaideaf

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@dalejai

Last nights post hamstring cardio, accompanied by my @aura_eve booty bands πŸ‘πŸ‘πŸ‘ at Anytime Fitness Port Adelaide

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@dalejai

Morning cardio done βœ… . . @sevenstardragonball @carlydunn_ifbb at Marino - Hallett Cove Boardwalk

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@daley.healthandfitness

Pat client @natbissett pushing the sled during her HIIT session yesterday morning πŸ’ͺ🏻πŸ’ͺ🏻 at Anytime Fitness Port Adelaide

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@dalejai

Because biceps make me happy . . πŸ’ͺπŸ»πŸ’•

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@dalejai

Happy 21st to this 11/10 😘 . . . Love you babe . . @sharpetraining_jess at Cafe Komodo

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@daley.healthandfitness

Cleaning out my gym bag while I sit here sick in bed and found these little beauties, haven’t seen them in weeks, I thought I had lost them . . If your ever in need to adding extra resistance to your glute workout make sure you head to @aura_eve and grab yourself a pair, they come in blue too . . πŸ‘πŸ’•πŸ‘πŸ’•

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@daley.healthandfitness

CardioVascular System: β€’ It is totally free and just about all of us can get access to a set of stairs. β€’ It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn. β€’ It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness. β€’ It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy. β€’ It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise. β€’ It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair climbing workouts are easy to build progression into. β€’ It can be done by almost anyone, regardless of fitness level. β€’ Because it is weight bearing, it helps build bone strength. β€’ It is low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist). . Burns more calories: β€’ Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus, using your muscles to carry your own weight is far higher to running as compared. . Maximises your cardio efforts: β€’ It also raises your heart rate immediately thus maximizing your cardio benefits. . Increases core muscle strength: β€’ Climbing stairs is a great way to amp your core muscle strength. . Tones and sculpts your body: β€’ It also engages every major muscle in your lower body - glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better. . Low impact workout: β€’ You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout

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@daley.healthandfitness

LISS stands for Low Intensity Steady State cardio. As its name suggests, it is any form of low intensity cardio where you maintain the same pace for a set period of time. . Although the benefits may not be the same as HIIT, LISS is still a worthwhile addition to your workout routine. . Here is why: β€’ It Builds Fitness Levels If you are looking to build up your fitness or haven’t exercised in a while, LISS is a great way to do this! Not only is it simple to do, but it is an easy addition to your exercise routine. This is because LISS generally does not place a lot of strain on your body, meaning it may be done several times per week. β€’ It Is Easy To Stick With If you don’t like doing high intensity cardio such as HIIT, then LISS is a great way to exercise because it is easy to stick to. I prefer to complete my LISS outside by taking the dogs for a walk or listening to some music, which makes it super relaxing and enjoyable. If you don’t think about it as a chore or something you absolutely HAVE to do, you will be surprised at how much you want to do it. β€’ It Is Great For Recovery If you have had a few tough training sessions during the week, adding in another HIIT or resistance session may not be the best idea for your body. LISS can be a great way to still fit exercise in because it is low impact. This means that you are unlikely to impede your recovery by training over the top of sore muscles. LISS can actually help to increase blood flow to damaged muscles and reduce post-workout stiffness. β€’ It Helps To Burn Fat Training at a lower intensity means that more oxygen is available to your body. As fat needs oxygen in order to be broken down, the more oxygen you can give your body, the more fat you may burn. at Hallett Cove Walking Trail

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@local_produce96

Working hard at the gym so I can eat my weight in yoghurt afterwards @kingkoukla #portadelaideaf #pleasegivemethosefreesups

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@daley.healthandfitness

Vegan Lemon Tarts πŸŒ±πŸ‹πŸŒ±πŸ‹ by // @thebarefoothousewife INGREDIENTS; β€’ 2cups raw almonds β€’ 2cups pitted dates β€’ 1cup shredded coconut β€’ 1cup freshly squeezed lemon juice β€’ 1.5cups full fat coconut cream β€’ 1/3cup rice malt syrup β€’ 1tbsp lemon zest β€’ 1tsp powdered agar agar β€’ Pinch of turmeric . INSTRUCTIONS; β€’ Pulse all the ingredients in a high speed blender or food processor until mixture sticks together. Try not to over blend, there should still be some texture from the almonds. β€’ Press mixture evenly into mini tart tins approx 8cm. β€’ Chill in the fridge while you make the filling. β€’ Gently heat all the ingredients, except the agar agar in a small pot on low heat. β€’ Once heated through whisk in the agar agar. β€’ Bring mixture to the boil, reduce heat & simmer for a few minutes. β€’ Allow the mixture to cool a little. β€’ Pour into bases & chill in the fridge for a few hours or overnight. β€’ Decorate with fruit or edible flowers. β€’ Best consumed straight from the fridge. β€’ Makes approx. 10 tarts 8cm in diameter.

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@dalejai

Personalized Gym or Home Programs . . Choose from; β€’ 28 day upper body β€’ 28 day lower body β€’ 28 day full body . . $39 each . . Contact me for details πŸ’•πŸ’•πŸ’• at Anytime Fitness Port Adelaide

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@dalejai

When Jasper brings these home and it makes you want to learn Muay Thai just so you can wear pretty gloves . . πŸ’πŸΌπŸ₯ŠπŸŒΈπŸ¦‹

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@dalejai

Reminiscing on back 3years ago when I used to do that chef thing and I sometimes made pretty desserts @1918bistroandgrill . . πŸ’πŸΌ

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@daley.healthandfitness

Raw Matcha, Lime & Vanilla Cupcake Recipe πŸ’šπŸ¦πŸ°πŸŒΈ by // @elsas_wholesomelife INGREDIENTS; β€’ 1cup raw almonds β€’ 1/2cup buckwheat β€’ 5 medjool dates β€’ 1/4cup cacao powder β€’ 4cups of raw cashews β€’ 6tbsp maple syrup β€’ 1/2cup almond milk β€’ 1/2cup coconut oil β€’ 1tsp vanilla powder β€’ 2tbsp matcha powder β€’ juice of 1 lime . INSTRUCTIONS; β€’ Start by making the base. Blend the almonds and buckwheat, add the dates and cacao powder and blend again. Transfer to a bowl, add 1 tbsp of warm water and massage into mixture. Mix well until mixture sticks together like a bliss ball mix. Seperate amongst 10 cupcake moulds and press firmly. β€’ Place the moulds in the fridge or freezer while you make the next layer. Blend the cashews (drained), maple syrup, vanilla powder and almond milk until smooth and creamy, add the coconut oil and blend again. Spoon mixture across the cupcake moulds, smooth out flat. Place moulds in the freezer to set. To make the matcha lime layer, add the cashews (drained), maple syrup, almond milk and lime juice. Once smooth, add the matcha powder and coconut oil and blend again. Scoop mixture into a piping bag fitted with a wide/large nozzle. β€’ Place mixture in piping bag in a bowl and in the fridge to set for at least 4 hrs. Remove cakes from the freezer, pipe the matcha layer to create a big swirl on top of each cake, return to the freezer to set overnight. β€’ Dust with extra matcha powder and decorate with lime slices and flower petals.

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@daley.healthandfitness

If your here at @portadelaideaf head upstairs to our Group Fitness room and take a selfie in front of the pink #portadelaideaf sign . . Tag @portadelaideaf and #portadelaideaf to go in the draw to win $200 worth of supps at Anytime Fitness Port Adelaide

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@portadelaideaf

Congratulations to our most Active Members 🎊🎊🎊 . . #portadelaideaf

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@dalejai

Enquire Now for PT . . http://bit.ly/2vUmJ50 . . Link in bio . . πŸ’•

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@daley.healthandfitness

A dog is the only thing on earth that loves you more than you love yourself. ~ Josh Billings

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@daley.healthandfitness

No Bake Chocolate Tart πŸ«πŸ“πŸ«πŸ“ by // @leelalicious INGREDIENTS; β€’ 8 pitted Medjool dates β€’ 1cup almonds β€’ 30g 70% dark chocolate, melted β€’ 1tbsp coconut oil, melted β€’ Pinch of salt β€’ 1cup coconut cream β€’ 100g 70% dark chocolate β€’ 1/4cup coconut oil β€’ 8 pitted Medjool dates β€’ 1tsp vanilla extract β€’ Fresh berries β€’ Whipped coconut cream . INSTRUCTIONS; β€’ If the dates aren’t super soft already, soak them in warm water for 10 minutes. β€’ Pulse the (soaked) dates and almonds in a food processor until quite fine. β€’ Add melted chocolate, coconut oil and salt, then continue processing until incorporated. Press the crust mixture firmly into a round tart pan (with removable bottom) and chill until set. β€’ In the meantime, clean your food processor. Heat coconut cream, chocolate and coconut oil until melted. Add these to the food processor together with the dates and vanilla extract. Process until everything is combined and completely smooth. β€’ Fill the chocolate tart filling into hardened crust. Chill the tart until set (about 2 hours). β€’ Before serving, top the no-bake chocolate tart with whipped coconut cream and/or fresh fruit. Store refrigerated until ready to serve.

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@daley.healthandfitness

Post Comp Feed 😍😍😍 at Critini's

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@daley.healthandfitness

Vanilla Waffles 🍦🍦🍦 by // @healthsynery INGREDIENTS; β€’ 1/4cup buckwheat β€’ 1/4cup almond meal β€’ 1tsp vanilla bean powder β€’ 1tbsp mesquite powder β€’ 1/2tsp baking powder β€’ 1/4tsp Pink Himalayan Salt β€’ 1 ripe banana β€’ 1/2cup almond milk β€’ 2 eggs . INSTRUCTIONS; β€’ Preheat waffle maker. β€’ Combine all dry ingredients in a large mixing bowl, mix well. β€’ Place banana, almond milk and eggs in blender, mix until smooth. β€’ Transfer to the dry mixture, mix well. β€’ Pour mixture into waffle maker. β€’ Serve with coconut yoghurt, banana, peanut butter and berries.

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@daley.healthandfitness

Raw Coconut & Raspberry Cheesecake πŸ“πŸ§€πŸ° by // @lovingearth INGREDIENTS; β€’ 300g Chocolate Buckinis Clusters β€’ 1tbsp melted Coconut Oil β€’ 1tbsp Coconut Nectar β€’ 125g frozen raspberries, defrosted β€’ 90g frozen raspberries for layering inside cake β€’ 1tbsp Coconut Nectar β€’ 1tbsp lemon juice β€’ 1/8tsp cinnamon β€’ 450g Raw Cashews β€’ 375ml coconut yoghurt β€’ 250ml coconut cream β€’ 250ml melted Coconut Paste β€’ 125ml Agave Syrup Light β€’ 2tsp of Vanilla Bean Powder β€’ zest and juice of one lime β€’ 125ml melted Coconut Oil β€’ 80g 85% Dark Chocolate β€’ 1tbsp Coconut Oil β€’ 1tbsp Fine Desiccated Coconut . INSTRUCTIONS; β€’ To make base, process all ingredients in a food processor until crumbly. Lightly press mixture into the base of a greased 23cm springform cake tin. Smooth out mixture with a spatula and refrigerate. β€’ To make raspberry coulis, blend 1 cup (125g) defrosted raspberries with coconut nectar, lemon juice and cinnamon until smooth. Set aside. β€’ To make cheesecake filling, blend all ingredients (except coconut oil) in a high speed-blender or food processor, until completely smooth. This may take several minutes. Slowly add coconut oil, while blender is running and process until completely combined. β€’ Pour half the cheesecake filling over the base. Spoon raspberry coulis over the filling – take care not to let coulis run out to the edge or the cake will stick to the tin when set. Use a teaspoon to swirl the coulis and filling together, creating a marble pattern. Scatter with ΒΎ cup (90g) frozen raspberries. Gently pour the remaining cheesecake filling on top. β€’ Place cheesecake in an airtight container, or cover tightly with cling wrap, and freeze for 5 hours until set. β€’ Making the chocolate shards is optional, but worth it! Melt chocolate together with the coconut oil in a heatproof bowl. Pour onto a baking tray lined with non-stick baking paper and refrigerate for 10 minutes to firm up a little. Scatter with desiccated coconut and return to freezer to set. Break into shards, place in airtight container and set aside in freezer.

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@daley.healthandfitness

F.O.C.U.S . . Follow One Course Until Success . . πŸ—Ί

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@daley.healthandfitness

The biceps is a muscle on the front part of the upper arm. The biceps includes a β€œshort head” and a β€œlong head” that work as a single muscle. . The biceps is attached to the arm bones by tough connective tissues called tendons. The tendons that connect the biceps muscle to the shoulder joint in two places are called the proximal biceps tendons. The tendon that attaches the biceps muscle to the forearm bones (radius and ulna) is called the distal biceps tendon. When the biceps contracts, it pulls the forearm up and rotates it outward.

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@daley.healthandfitness

Green Ice Cream πŸ’šπŸ¦πŸ’šπŸ¦ by // @kaleandcaramel INGREDIENTS; β€’ 3cups milk β€’ 480ml heavy cream β€’ 2tbsp cornstarch β€’ 1cup honey β€’ 3/4cup fresh cilantro β€’ 1 lemongrass stick β€’ 6 kaffir lime leaves β€’ 4.5tbsp cream cheese β€’ 1/4tsp sea salt β€’ 1.5tap spirulina powder β€’ bee pollen to garnish . INSTRUCTIONS: β€’ Make sure the bowl for your ice cream maker has been frozen for at least 24 hours before use.
‒ Place 1/2 cup milk in a small bowl and whisk in cornstarch until it’s clump free.
‒ Heat remaining milk, cream, and honey in a large saucepan over medium high heat, stirring frequently.
‒ Break lemongrass into 3-inch pieces and bruise and unravel the stalks to release their flavor. Similarly, slightly crumple the cilantro and kaffir lime leaves, just to release their oils. Throw all the herbs into the milk, cream, and honey.
‒ Bring to a boil, then remove from heat. Let sit for 2 hours or as long as you like to infuse flavorβ€”even overnight (in the fridge) if you wish. I let mine steep for 4 hours.
‒ When your milk has steeped as long as you’d like it to, pour it through a strainer back into your saucepan, discarding all herbs. Return to a simmer.
‒ Stir in the whisked cornstarch and milk mixture, and continue stirring til it thickens.
‒ Remove 1/2 cup of the ice cream base and whisk in cream cheese until completely smooth and clump-free. Return to pot and stir to incorporate.
‒ Remove from heat and pour into bowl. Chill in an ice bath or the fridge until completely cool.
‒ Once cool, whisk in spirulina powder, making sure to eliminate all clumps as you go.
‒ Assemble and turn on ice cream maker. Process according to instructions.
‒ Freeze for at least 3 hours prior to serving.
‒ Eat in waffle cones with bee pollen sprinkles.

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@daley.healthandfitness

Vegan Blueberry Bounty Bars πŸ¦„βš“οΈπŸ’œ by // @nadiashealthykitchen INGREDIENTS; β€’ 235ml light coconut milk β€’ 5tbsp maple syrup β€’ 4tbsp coconut butter β€’ Pinch of salt β€’ 110g desiccated coconut β€’ 1tbsp Arctic Power Berries blueberry powder β€’ 200g dark chocolate, melted . INSTRUCTIONS; β€’ Pour the milk into a saucepan along with the coconut butter, maple syrup and salt. Heat on low until everything is combined. β€’ Take off the heat and fold in the desiccated coconut and blueberry powder. β€’ Press down into a loaf tin covered with parchment paper. Freeze for 2-3 hours. β€’ Slice into 12 bars and coat with the melted chocolate. Freeze again for 30 minutes to allow the chocolate to set.

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@daley.healthandfitness

End of financial year sup sale! Up to 50% of all supps in club today at @portadelaideaf . . πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ #eofys #sale #supplements

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@daley.healthandfitness

Types of Battle Rope Exercises; . Power slams: Grabbing the ropes with a closed grip, get into a quarter-squat position with your arms at rest. With a rope in each hand, raise your arms, forcibly flex and extend your shoulders, and slam the rope as you squat. After you slam, extend at the hip and stand up, returning to the starting position. . . Jumping power slams: Same thing as power slams, except now you’re going to explode out of the squat into the air, slamming the ropes to the ground as you come back down. . . Snakes: In a quarter squat, swing your arms together side-to-side and make your rope slither like a snake. . . Claps: In a quarter squat, move your arms in and out like you’re clapping your hands together. . . Outside circles: Stand tall with a slight bend in your knees. Then, while gripping the rope, begin to make big circles with arm. Your right arm circles clockwise and your left arm circles counter-clockwise. . . Quarter-squat with alternating waves/double waves: Starting in a quarter-squat, flex and extend your shoulders while holding onto the ropes and moving your hands up and down as quickly as possible. For added variation, experiment by moving your hands up and down simultaneously and at alternating times. . . Jumping jacks: Starting with a reverse grip on the rope, ensure there is enough slack in the rope (you can create more by walking toward the anchored point). Next, simply do a jumping jack while holding the rope. Do as many as you can, building up to more repetitions each workout. . . Double arm side-to-side shuffle: While in a quarter-squat stance, perform continuous double arm waves while shuffling side to side. . . Figure eight circles: Start with a full stance but keep your knees bent, and be prepared to squat and stand in relation to the movement. Make a figure eight shape in the air while holding the ropes. Feel free to reverse direction in the middle of your round.

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@daley.healthandfitness

@tailored.life testing out the new 20kg bumper plates we recently got here at @portadelaideaf on the trap bar

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@daley.healthandfitness

SLEDS πŸ’šπŸ’šπŸ’š . Without a doubt my favorite exercise . . Now available at @portadelaideaf . 4 BENEFITS OF SLEDS; 1. Versatility; Sleds can be manipulated and programmed to deliver a variety of training effects and develop different energy systems. Using a sled will drive your heart rate through the roof, set your lungs on fire, rev your metabolism and tax your entire body. The greatest advantage of sled training is its ability to improve strength, athleticism and work capacity without the negative impact of lifting on strength and muscle gain. They can be pushed using high or low handles for general conditioning and fat loss or to build speed and acceleration. . 2. No Eccentric Loading; When lifting, the eccentric portion of a movement is the negative or lowering of the weight. Eccentric movement is what causes the most muscle damage and soreness and requires more recovery time between workouts. What makes the sled an unmatched training modality is that there is no eccentric movement when you use it, just concentric. . 3. Low Impact; One reason the sled is superior to more traditional forms of cardio and conditioning is that it is low-impact and more joint-friendly, with little risk of injury. Sled work places relatively little stress on the nervous system. Sled pushing and dragging are also easier on the lower back, shoulders and knees. Use the sled for stand-alone conditioning workouts or for fat-burning "finishers" at the end of regular strength workouts. . 4. Mental Toughness; Mental fortitude is what separates the successful from the mediocre. One pillar of mental toughness is the ability to tolerate and endure discomfort. If there's one tool that will guarantee beneficial discomfort, it's the sled. In a time when being weak-willed is the norm, the ability to push through discomfort and challenge yourself translates into many other areas of life and athleticism. . . FULL ARTICLE; http://www.stack.com/a/4-reasons-why-sled-training-is-perfect-for-athletes at Anytime Fitness Port Adelaide

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@dalejai

When you get a new sled at work and all your fitness dreams come true πŸ’š . . #portadelaideaf @portadelaideaf at Anytime Fitness Port Adelaide

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@daley.healthandfitness

Tropical Blue Smoothie Bowl πŸπŸ’™πŸš by // http://kaleandchocolate.com/recipe/tropical-blue-smoothie-bowl/ #sthash.LHlrfxWX.dpuf INGREDIENTS; β€’ 170g coconut milk β€’ 1/4 avocado β€’ 1 banana, sliced & frozen β€’ 1/2cup frozen pineapple chunks β€’ Pinch of sea salt β€’ 1 teaspoon Blue Majik spirulina β€’ Fresh berries β€’ Cubed pineapple β€’ Shredded coconut β€’ Mint leaves β€’ Granola β€’ Hemp seeds . INSTRUCTIONS; β€’ Blend the coconut milk and avocado until fully combined. Add the hemp seeds, frozen fruit, and pinch of salt and then blend again until smooth & creamy. Mix in the spirulina at the end until the smoothie becomes an even color of beautiful blue. β€’ Place the smoothie in a bowl and sprinkle with toppings of choice.

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@daley.healthandfitness

After the day I've had yesterday it's good to have people like @j.p_percules and @tailored.life in your corner . . I appreciate you both more than you know . . Love you both, thanks for having my back . . πŸ’• #friendsarefamilyyouchoose #portadelaideaf

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@dalejai

After the day I've had it's good to have people like @j.p_percules and @tailored.life in your corner . . I appreciate you both more than you know . . Love you both, thanks for having my back . . πŸ’• #friendsarefamilyyouchoose #portadelaideaf

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@portadelaideaf

ATTENTION; . . Yoga tomorrow morning is cancelled due to our instructor being unable to make it in . . Apologies for any inconveniences . . Yoga will resume as usual Monday evening at Anytime Fitness Port Adelaide

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@daley.healthandfitness

Do we have abs yet? . . Trained abs with the boss man... . . Then in true Dale and Jesse form spent the next 30mins trying to get a good photo . . πŸ™„πŸ“±πŸ“Έ at Anytime Fitness Port Adelaide

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@daley.healthandfitness

Raspberry Raw Cheesecake πŸ‡πŸ§€πŸ° by // @alphafoodie INGREDIENTS; β€’ 1/4cup raw hazelnuts β€’ 1/4cup raw Almonds β€’ 6-7 dates β€’ 2tbsp raw cacao powder β€’ 2 pinches of sea salt β€’ 2cups raw cashew nuts β€’ 1/2cup raspberries β€’ 1/2cup melted coconut oil β€’ 1/3cup maple syrup or honey β€’ 2tsp pure vanilla extract β€’ 1/2tbsp rose water . INSTRUCTIONS: β€’ Place the almonds and the hazelnuts in a food processor and process until you obtain a crumbly flour. Add the rest of the base ingredients. Pulse together until well mixed and press it into the bottom of prepared 7-inch spring from pan covered with a baking paper and put in the freezer momentarily. β€’ Rinse the food processor and process the cashew nuts until smooth and creamy. β€’ Add the rest of the filling ingredients, except the raspberries and blend until all mixed. β€’ Layer the two and top with any toppings you like. β€’ Pour half the mix to the crust and smooth out evenly using a spatula and place back in the freezer for about 10 minutes. β€’ Add the raspberries to the remaining mixture and blend until smooth. β€’ Pour the mixture on top of the cashew mixture, smooth out using a spatula and place back in the freezer for at least 5 hours. β€’ Remove from the freezer and release the springform pan and let it rest for about 15 minutes before enjoying.

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@portadelaideaf

If you see @j.p_percules around the club today make sure you wish him a big Happy Birthday πŸŽ‚πŸŽ‰πŸŽ at Anytime Fitness Port Adelaide

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@daley.healthandfitness

The Jess' @____berry____ and @jessicarosemakeup killed it in this mornings Booty Burner Class . . πŸ‘πŸ”₯πŸ‘πŸ”₯ . . This mornings class consisted of; β€’ 1min walking lunges β€’ 1min traveling jump squats β€’ 1min frog squats β€’ 1min wall sit x 2 (20secs rest between exercises) . β€’ 1min glute bridges β€’ 1min glute pulses β€’ 2min weighted glute bridge hold β€’ 1min wall sit x 2 (20secs rest between exercises) . β€’ 1min moster walks β€’ 1min fitball hamstring curl β€’ 1min donkey kicks β€’ 1min weighted single leg raises x 2 (20secs rest between exercises) . β€’ 1min squats β€’ 1min lunges β€’ 1min jump squats β€’ 1min jump lunges x 2 (20secs rest between exercises) . πŸ‘πŸ”₯πŸ‘πŸ”₯πŸ‘ #feeltheburn at Anytime Fitness Port Adelaide

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@portadelaideaf

Come in and see Andrew Scott, The Foot Mechanic tonight at our Market Stall Wednesdays . . πŸ‘žπŸ‘Ÿ at Anytime Fitness Port Adelaide

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@dalejai

Wasn't feeling too motivated during training tonight, but got it done and ended up finishing with this . . New PB πŸ‘ŒπŸ»πŸ’• . . 12kg jump in a week . . @team.asha at Anytime Fitness Port Adelaide

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@daley.healthandfitness

5 Benefits of Glutes Training; . . πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘ . 1. Better posture: As a consequence of β€œsitting disease”, many of us suffer from poor posture. Tight, shortened hip flexors, weak, over-stretched hip extensors and glutes that β€˜forget’ how to activate properly all contribute to the most commonly observed postural deviations: swayback and kyphosis-lordosis. . 2. Pain reduction and injury prevention: Strong glutes support the lower back. When the glutes aren’t strong enough to perform their hip extension function, muscles that weren’t designed for the job will take over. Over time, these β€˜helper’ muscles may become overstressed, resulting in pain and compression in the lumbar spine, hips and knees. Because the glutes are also hip stabilizers, weak gluteal muscles can result in poor alignment of the entire lower body, leaving you prone to injuries including Achilles tendonitis, shin splints, anterior cruciate ligament (ACL) sprains and tears and iliotibial (IT) band syndrome. . 3. Improved athletic performance: The gluteus maximus is capable of generating an enormous amount of power. This power can be translated into sports-specific speed, acceleration, vertical distance, and endurance. . 4. Increased bone density Bone density peaks somewhere between 5 and 10 years after we reach skeletal maturity. Starting as early as age 30, old and damaged bone is resorbed faster than new bone is formed resulting in increased risk of osteopaenia and osteoporosis. Exercises that place mechanical stress on the bones, including lower body weight training, running and some forms of yoga, can postpone and even reverse the effects of age-related bone-density loss. . 5. Fat loss and fat loss maintenance: Fat loss requires a daily caloric deficit. Burn more calories than you consume and you’ll lose fat. Unlike adipose tissue, muscle is metabolically active, meaning that even when you’re not working out, your muscles will burn calories from stored fat. Given that the glutes and hamstrings are two of the largest muscle groups in the body, their potential contribution to fat loss is not to be underestimated. . . FULL ARTICLE; http://inspiyr.com/5-surprising-benefits-training-glutes/ at Anytime Fitness Port Adelaide

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@daley.healthandfitness

Frosty Strawberry Smoothie Bowl β›„οΈβ„οΈπŸ“πŸš by // @alphafoodie INGREDIENTS; β€’ 1 frozen banana β€’ 1/2 cup frozen strawberries β€’ 1/2 cup unsweetened almond milk β€’ 1/2 cup natural yogurt . INSTRUCTIONS; β€’ Blend all ingredients. β€’ Top the bowl with whatever you like. I chose dragon fruit balls and frozen berries. The frost effect will develop few minutes after taken from the freezer.

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@dalejai

Wine Tours with the boys . . πŸ·πŸ‡πŸ·πŸ‡πŸ·πŸ‡ . . Being sober on a wine tour is hard, but will be so worth it, 5weeks out, lets make this count . . #theoxfordhoteladl #seaandvines #portadelaideaf at Coriole Vineyards

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@daley.healthandfitness

Welcome to my home . . @portadelaideaf . . Photo by // @thomas.james.mcnally at Anytime Fitness Port Adelaide

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@daley.healthandfitness

Barbell Glute Bridges (AKA Hip Thrusts) . . 1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. 2. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. 3. Extend as far as possible, then reverse the motion to return to the starting position. . . Helping to build that booty . . πŸ‘πŸ‘πŸ‘πŸ‘

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@daley.healthandfitness

Raw Boysenberry & Vanilla Bean Cheesecake πŸ‡πŸ¦πŸ° by // @swoon.food INGREDIENTS; 35g sunflower seeds
60g desiccated coconut
85g almonds
3 pinches pink Himalayan salt
75g dates
1/4 cup and 1tbsp coconut oil 2cup cashews
1/4cup and 1tbsp coconut milk
4 and 1/4cup and 1tbsp rice syrup
4tbsp lemon juice
1/8tsp vanilla powder
2tbsp cacao butter
140g boysenberries .
INSTRUCTIONS; To make the base, gently melt the coconut oil. Place the sunflower seeds, desiccated coconut, almonds and salt into a food processor and blend until the mixture looks like chunky crumbs. Add the dates and blend. Lastly add the melted coconut oil while the motor is running. Press the base mixture evenly into tin, then place in the fridge to set. To make the vanilla bean filling, gently melt the coconut oil and cacao butter. Place the cashews into a high speed blender along with the coconut milk, pure maple syrup,Β lemon juice, sea salt and vanilla, and blend. Add the melted coconut oil and cacao butter through the top of the blender while the motor is running. PourΒ the vanilla bean fillingΒ onto the prepared base, smooth with a spatula and place in the freezer to firm up. To make the boysenberry filling, gently melt the coconut oil and cacao butter. Place cashews into blender along with the boysenberries, coconut milk, pure maple syrup,Β lemon juice and sea salt and blend until smooth. Add the melted coconut oil and cacao butter through the top of the blender while the motor is running. Remove the vanilla cheesecake layer from the freezer and if the top is just set when lightly touched it’s ready for the boysenberry layer to be carefully poured on top. When the boysenberry layer has been added, smooth with a spatula and place back in the freezer to firm up.

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@daley.healthandfitness

Glutes and Hamstring session with @tashlehman from @_tashfitness . . How to perform stiff legged deadlift; 1. Grasp a couple of dumbbells holding them by your side at arm's length. 2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. 3. The knees should be slightly bent. This is your starting position. 4. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement. 5. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement. 6. Repeat for the recommended amount of repetitions.

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@daley.healthandfitness

Butterscotch Caramel Cheesecakes with Chocolate Drizzle 🍯🍫🍰 by // http://www.rawrevive.com/butterscotch-caramel-cheesecakes-with-chocolate-drizzle/ INGREDIENTS; β€’ 1.5cups gluten free oats β€’ 3/4cup raisins β€’ 1tbsp coconut sugar β€’ 1tsp vanilla extract β€’ Pinch of salt β€’ 10 dates β€’ 1/4cup agave β€’ 1/3cup coconut oil melted β€’ 1tbsp mesquite powder β€’ 1tbsp water β€’ 1tsp vanilla extract β€’ 1tsp vegan butterscotch extract β€’ Pinch of salt β€’ 3cups cashews soaked β€’ 3/4cup water β€’ 1/2cup agave β€’ 1/2cup coconut oil melted β€’ 2tbsp mesquite powder β€’ 2tsp vanilla extract β€’ Pinch of salt . INSTRUCTIONS; β€’ To make the crust place gluten free oats, raisins, coconut sugar, vanilla extract and a dash of salt in a food processor and process until a dough ball forms, (this could take a few minutes). β€’ You will require a silicone mold or muffin tray with 12 molds. If you use a muffin tin, line with saran wrap or parchment paper. β€’ Take approximately a tablespoon of dough and roll it in your hands until a ball forms. β€’ Press the dough in the bottom of the mold firmly until even. β€’ Repeat for the rest and place the mold or muffin tin in the freezer to set while making the caramel. β€’ To make the caramel soak the dates for approximately 1/2 hour and remove the pits. β€’ Place dates, agave, coconut oil, mesquite powder, water, vanilla extract, butterscotch extract and a pinch of salt in a high speed blender and blend until smooth. Add more water if needed for blending. β€’ Remove crusts from freezer, scoop the caramel into a piping bag with a medium tip and pipe caramel in the middle of each crust. Or you can use a spoon and dopple it in, but using a piping bag is easier. β€’ Place back in freezer while making the cheesecake filling. β€’ To make cheesecake layer soak, drain and rinse cashews. β€’ Place the remaining ingredients in a high speed blender except coconut oil. β€’ Blend until smooth and pour the coconut oil in last while on low speed to emulsify. β€’ Remove cheesecakes from freezer, pour cheesecake mixture in each mold filling right to the top. β€’ Place in freezer overnight or for 8 hours. β€’ Remove cheesecakes carefully from molds and place in the fridge. β€’ Melt cocoa nibs for garnish.

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@daley.healthandfitness

Vegan Dragon Fruit Cheesecake Bars 🌸🐲🌸🐲 by // @choosingchia INGREDIENTS; β€’ 1cup walnuts β€’ 1 and 1/4cup medjool dates β€’ 1/4cup cocoa powder β€’ Pinch of salt β€’ 1cup chopped dragonfruit β€’ 1/2cup rasperries β€’ 1tbsp maple syrup β€’ 2cup cashews, soaked overnight β€’ 3/4cup coconut cream β€’ 6tbsp coconut oil β€’ 1/2cup brown rice syrup β€’ 1tsp vanilla extract β€’ Juice of 1 lemon β€’ 1tsp lemon zest β€’ 1cup dragonfruit, chopped β€’ 1cup rasperries β€’ 1tbsp maple syrup . INSTRUCTIONS; β€’ Line an 8x8 inch baking sheet with parchment paper, set aside. β€’ Add the walnuts, dates, cocoa powder, and salt in a food processor. Pulse until it forms a dough. β€’ Using your fingers or the back of a large spoon, press the dough evenly into the bottom of the pan. β€’ Place in the fridge while you prepare the filling. β€’ In a small saucepan, add the dragonfruit, raspberries, and maple syrup on medium heat stirring for 2-3 minutes. Reduce heat to low and allow to simmer for 5 minutes, until the fruit breaks down into a syrup. Set aside. β€’ Blend the cashews, coconut cream, coconut oil, brown rice syrup, vanilla extract, lemon juice, and lemon zest together in the food processor until smooth. β€’ Pour the cheesecake mixture into the pan, spreading evenly. β€’ Next add dollops of the dragonfruit sauce on top of the cheesecake mixture. Using a knife, begin to make "figure eights" or swirls through the cheesecake layer, until you achieve your desired marble look. β€’ Place in the freezer for 2-4 hours to firm up. Serve frozen, or allow to thaw for 10-15 minutes for a softer texture.

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@daley.healthandfitness

Zesty Raw Lemon & Coconut Cheesecake πŸ“πŸ‹πŸ° by // @swoon.food INGREDIENTS; β€’ 1/2cup desiccated coconut β€’ 1/2cup raw brazil nuts β€’ Pinch pink Himalayan salt β€’ 5 medjool dates, pitted β€’ Zest of 1 organic lemon β€’ 1tbsp coconut oil β€’ 1cup cashew, soaked β€’ 2 organic lemons, juiced β€’ 1/4cup drinking coconut milk β€’ 1/3cup pure maple syrup β€’ Pinch himalayan pink salt β€’ 1/4cup coconut oil β€’ 1tbsp cacao butter . INSTRUCTIONS; β€’ Soak cashews for 4 hours. Drain off the water and rinse the cashews well. β€’ Line a loaf tin with a double layer of cling film and set aside. β€’ To make the base, gently melt the coconut oil by placing it in a heatproof bowl over a pan of steaming water with the heat turned off. β€’ Place the desiccated coconut, brazil nuts and salt into a food processor and blend until the mixture looks like chunky crumbs. Add the dates and blend until well combined. Add the lemon zest. Lastly add the melted coconut oil while the motor is running. β€’ Press the base mixture evenly into the prepared tin, then place in the fridge to set. β€’ To make the lemon coconut filling, first gently melt the coconut oil and cacao butter by placing it in a heatproof bowl over a pan of steaming water with the heat turned off. Place the soaked and drained cashews into a high speed blender along with the lemon juice, zest, coconut milk, pure maple syrup and sea salt, and blend until smooth. β€’ Add the melted coconut oil and cacao butter gradually through the top of the blender while the motor is running. These should blend in completely and you should end up with a smooth lemon cream. Pour the lemon coconut filling onto the prepared base, smooth with a spatula and place in the freezer to set for a minimum of 1 hour. β€’ Transfer the lemon coconut cheesecake to the fridge a few hours before you want to serve it. To serve lift the cheesecake out of the tin using the cling film, place on a chopping board and peel back the cling film. Cut into slices, place on serving plates and decorate with freeze dried berries of your choice. Once defrosted the raw cheesecake will keep covered in the fridge for up to 5 days.

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@daley.healthandfitness

Twinning with this babe @carlydunn_ifbb during our training and posing session @portadelaideaf . . Repping @tmjapparel booty shorts and leggings with out matching @lornajaneactive crops . . πŸ’™πŸ’™πŸ’™πŸ’™πŸ’™ . . @team.asha . . Training with a friend helps you keep motivated.

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@daley.healthandfitness

Raw Pistachio Slice πŸ’œπŸ’šπŸ’œπŸ’š by //@unconventionalbaker INGREDIENTS; β€’ 1/2cup raw pistachios β€’ 1 soft medjool date, pitted β€’ 1/2tbsp maple syrup β€’ 1/2tbsp coconut oil β€’1/2cup raw pistachios β€’ 3tbsp maple syrup β€’ 2tbsp coconut oil β€’ 2tbsp almond milk β€’ 1tsp pure vanilla extract β€’ pinch salt β€’ 1/4cup more chopped raw pistachios β€’ Chopped pistachios β€’ Edible rose petals β€’ Edible heather flowers . INSTRUCTIONS; β€’Process the 1/2cup raw pistachios, the soft medjool date, the 1/2tbsp maple syrup and the 1/2tbsp coconut oil ingredients in a food processor into a sticky crumbly mixture. β€’ Transfer into a small parchment-lined 5" springform pan and press down into a flat even crust. Freeze while working on the next layer. β€’ Make sure the 1/2cup raw pistachios, 3tbsp maple syrup, 2tbsp coconut oil, almond milk, pure vanilla extract and salt at room temp. β€’Blend everything, except the additional 1/4 cup pistachios, in a high power blender into a smooth uniform consistency. Fold in the extra pistachios with a spoon. Transfer the mixture into the prepared crust. β€’ Sprinkle with desired toppings. Freeze for 5-6 hours or overnight to set. Slice and enjoy! Keep leftovers frozen.

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@daley.healthandfitness

@portadelaideaf staff putting in the work on our lunch breaks πŸ‘ŒπŸ» . . @dalejai @j.p_percules @tailored.life

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@dalejai

When your surrounded by 10's . . My friends are hotter than yours πŸ”₯πŸ”₯πŸ”₯ . . @asha_coulthard @hayleylee5 @erinfordee @victoriafsamson @misskath . . @lpascoe left before I took the photo . . Missing half the @team.asha girls at Anytime Fitness Port Adelaide

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@portadelaideaf

Next up for @portadelaideaf Market Stall Wednesday's we have @wellness_bar: . . Wellness Bar offers vegan, cruelty-free and aromatic bar soaps. They contain no nasty ingredients or added detergents and are hand made locally in S.A. by wellness blogger and vegan Felicity Wood. Wellness Bar has something for everyone; - 'Her Happiness' for the ladies - 'He's Handsome' for the gents - 'Lil Monsters' for the rugrats Our soaps typically include shea butter and vitamin e for a silk like feel on the skin and the ingredients are not tested on animals. We source organic products where possible too. As we say at Wellness Bar "better for you, better for the planet".

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@dalejai

Twinning with this babe @carlydunn_ifbb during our training and posing session @portadelaideaf . . Repping @tmjapparel booty shorts and leggings with out matching @lornajaneactive crops . . πŸ’™πŸ’™πŸ’™πŸ’™πŸ’™ . . @team.asha at Anytime Fitness Port Adelaide

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@portadelaideaf

Don't forget new Class tonight . . πŸ•‰πŸŽ‹πŸ“Ώ

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@daley.healthandfitness

Yesterday's peach training session with the beautiful @erinfordee . . 8 REASONS TO TRAIN WITH A FRIEND; πŸ‹πŸΌβ€β™€οΈπŸƒβ€β™€οΈπŸ‘― 1. Accountability – when you have someone counting on you, you are far less likely to bail on a workout. Making plans to meet your friend at 6pm is much more concrete than vaguely planning to exercise alone β€œsome time after work”. Set a date and don’t be late! . 2. Exercise becomes more fun – a key element in forming a lifestyle habit is fun. It’s always more enjoyable to share an experience with a friend. It also allows you try out other activities. After all, it’s pretty hard to play a game of tennis by yourself. . 3. You tend to get more out of the session – you’ll work that bit harder when exercising with a partner. It can bring out a competitive instinct that allows you both to push your limits. You’re more likely to do that extra set or an extra kilometre when you’re being spurred on. . 4. Safety – this mainly applies to strength training, but having a partner means that you will always have a spotter. This will help you through final reps and they can keep a close eye on your technique. . 5. You are more likely to try new things – ever wanted to try Zumba or a boxing class but felt intimidated going there alone? With a partner your excuses are now removed. It opens up all sorts of possibilities to new forms of exercise. . 6. Reduced costs – that personal training session or tennis lesson instantly became cheaper for both of you! And, you’ll still get plenty of individual attention from the trainer or coach. . 7. Social well-being – social interaction is often listed as an important factor for many people when choosing exercise. Training with a partner gives you that social contact that is often non-existent when going solo. . 8. Shared goals – if two of you are working towards a common goal, it helps to build more resolve and resilience. It’s a fantastic feeling to achieve a goal, and it can be even better when you achieve it with someone else. at Anytime Fitness Port Adelaide

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@portadelaideaf

Lorna Jane tonight in Club . . 4pm-7pm . . Buy in club, receive discounted activewear at Anytime Fitness Port Adelaide

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@portadelaideaf

Sorry for any inconveniences . . Tonight's classes are cancelled due to personal reasons . . #portadelaideaf

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@portadelaideaf

Office is closing at 5pm today. Sorry guys #portadelaideaf

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@portadelaideaf

6:30pm tonight Yoga with Lisa Somers . . This class also runs 8:30am Saturday mornings . . πŸ•‰πŸŽ‹πŸ“Ώ

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@daley.healthandfitness

Vegan Chocolate Ganache Torte 🍫🍰by // http://laurencariscooks.com/vegan-chocolate-ganache-torte/ INGREDIENTS; β€’ 150g Digestive Biscuits β€’ 85g Vegan Butter β€’ 66g Caster Sugar β€’ 120ml Full Fat Coconut Milk β€’ 150g Vegan Dark Chocolate β€’ Berries β€’ Pistachio Nuts . INSTRUCTIONS; β€’ Preheat the oven to 190Β°C. β€’ Crush the digestive biscuits into fine crumbs and mix with the caster sugar. Melt the vegan butter in the microwave and add to the crumb mixture. Mix until everything is well combined. β€’ Take either 4, 7.5cm torte tins, or 1, 22.5cm torte tin. Press the mixture to the edges of the tin using your hands. It helps if you dampen your fingers slightly every so often, this will stop the mixture sticking to you. β€’ Bake for 7 minutes and remove from the oven. They will puff up a bit, but once they have cooled down for about 15-20 minutes, you can press them down again and they will stay. Let the cases cool completely. β€’ Chop up the dark chocolate into small chunks and place in a heatproof bowl. Heat the coconut milk in a small saucepan until just boiling, then add it to the chocolate and let sit for 1 minute. After a minute, stir the mixture until the chocolate is completely melted and you have a smooth, glossy mixture. β€’ Divide evenly between the torte tins and smooth using the back of a spoon. Allow to set in the fridge for at least 4 hours. β€’ Decorate however you like, I went for berries, pistachio nuts and mint leaves, but you could leave it plain or add anything else like cocoa powder or icing sugar.

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@portadelaideaf

New Yoga Class!!! at Anytime Fitness Port Adelaide

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@portadelaideaf

New Class Time Table starts tomorrow. #portadelaideaf at Anytime Fitness Port Adelaide

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@dalejai

Yesterday's posing session with these beautiful girls . . πŸ’•πŸ’•πŸ’•πŸ’• @asha_coulthard @hayleylee5 @jessambados @erinfordee @team.asha at Anytime Fitness Port Adelaide

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@daley.healthandfitness

This place πŸ’œ . . @portadelaideaf at Anytime Fitness Port Adelaide

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@daley.healthandfitness

If your an @portadelaideaf member make sure you come down to by FREE Booty Burner Class I'm running . . Starts 31.05.17 at 6:30am . . πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘

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@dalejai

This place πŸ‘ŒπŸ»πŸ’œ . . @portadelaideaf #portadelaideaf at Anytime Fitness Port Adelaide

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@portadelaideaf

Only 5days left with our $0 joining fee . . Get in quick this offer won't come around again for a long time . . Take advantage of this offer and also receive a discounted access key, a FREE PT session with one of our incredible PT's . . πŸ”πŸ”πŸ” at Anytime Fitness Port Adelaide

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@dalejai

When your boss @j.p_percules asks you to "spot" him with the 60kgs dumbells on our lunch break/team training @portadelaideaf... . . It's literally more than my body weight per hand... . . I feel like I should be filming and @tailored.life should be spotting... . . #cannotspotforshit #portadelaideaf #bigboys #rolesreversed at Anytime Fitness Port Adelaide

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@daley.healthandfitness

πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 . . One of my favorite Lat exercises . . Kneeling Isolateral Cable Pull-Down . . Instead of using a lat pull-down station, here you'll change the angle of pull by positioning yourself on your knees between two upper pulleys (cable-cross-over station or FreeMotion-type unit). You won't be using as much weight, because there's no way to anchor yourself down . . Set the cables to the top position, and attach the handles . . Center yourself, and drop to your knees, keeping your torso erect with your chest out. Rotate your hands so that your grip is slightly underhand. Smoothly drive your elbows into your sides, squeezing your lats in the peak-contracted position. Keep reps moderate to high, like 10-15 . . Make sure you're positioned exactly midway and in line with the cables; if one side feels heavier than the other or the movement paths feel asymmetrical, you're probably off-center.

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@dalejai

Last nights posing with @hayleylee5 . . Featuring @sevenstardragonball and his lovely dance . . πŸ’ƒπŸ’ƒπŸ’ƒ . . @team.asha TEAM WORK MAKES THE DREAM WORK at Anytime Fitness Port Adelaide

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@portadelaideaf

NEW TO OUR VENDING MACHINE . . πŸ’£πŸ”« . . BANG by @vpx_sports . . 4 awesome flavours . . πŸ‘… Sour Heads 🍬 Cotton Candy 🌌 Star Blast πŸ‹ Lemon Drop . . All $5 each at Anytime Fitness Port Adelaide

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