Custom Made Meditation

Apparently 1 in 6 Australian's are meditating, but yet I don't hear many people talking about their practice or sharing tips. I am wondering why but whilst I ponder that, I thought I'd share some of what I think is my Custom Made Meditation. There was a trick I learned for calming my anxious daughter (pictured above in one of her less anxious moments) and when I worked through it with her, I noticed that I too benefited from this short practice which is easy to remember and seems to appeal to kids. Upon noticing that she is getting wound up or overreacting to what I can see is a tiny issue, I ask Franki to name: 5 things you can see 4 things you can hear 3 things you can feel 2 things you c

Easy Weekday Work Lunches

So what about those Monday's when you've been flat out all weekend or taking a weekend away. An easy solution for inexpensive lunches (i.e. avoiding take aways!) is to buy a bunch of groceries on the way to work and keep them in the fridge. An easy salad takes a few minutes to throw together with the follow convenient groceries. Bag of baby spinach / wild rocket Bag of kaleslaw Hot Smoked Salmon Fillet Tinned tuna in olive oil 1/2 Dozen Eggs Avocado Punnet Cherry tomatoes Pepita & Sunflower mix Hummus or other dip Chives or other herbs Day 1 & 2 Mix the kaleslaw and it's dressing, in the bag provided. Put 1/2 the bag into a bowl and 1/2 of the salmon fillet, sliced, top with some seeds. Da

Berry & Chia Pudding

1/2 cup of frozen berries 1/2 cup of almond milk 1 tablespoon of chia Let the berries defrost and then with a fork, squish some of them up, leaving some whole. Add milk and chia, stir well. Cover and refrigerate for an hour (or longer). Delicious on it's own or top with a dollop of greek yoghurt and a tablespoon of granola.

Almond Milk

Almond Milk is my milk of choice and easier to make than I realised. I use a thermomix but any powerful blender would be the same. Ingredients 100g almonds (raw / dry) 1L filtered water 1/4 tsp sea salt or himalayan salt Soak your almonds over night. Drain and then pour boiling water over the almonds and drain again. Squeeze them to remove the skins. It's not imperative to peel them, but the milk is definitely better and lasts longer if you do. Blitz on top speed for 2-3 minutes and then pour through a steel sieve into a jug. Store in a glass bottle for up to 4 days. Delicious!

Stiff Neck & Shoulders

Stiff necks and shoulders are common ailments and inhibits healthy, happy adults all over! We can talk about the subject, causes and therapies but today I am sharing a simple movement you can do daily upon waking which will help. Start on hands and knees. Hands directly below shoulders, knees directly below hips. Breathe naturally for a few breaths and start to wiggle around, loosening up through the shoulders. Take a deep breath in and as you exhale, curl your spine up toward the ceiling (top photo). Roll your head and pelvis downward to make a C shape of your spine. Deep breath in and then curl your tail bone up toward the ceiling, keep the core strong but arching your back and then stre

Oat & Chia Pudding Mk II

This pudding has less ingredients than the "Mk I" but I used homemade almond milk, which is super easy if you have a thermomix or powerful blender - see the recipe on the blog. The homemade almond milk is really creamy which makes the Mk II recipe super delicious. Of course, you can also use store bought almond, coconut, soy or whatever milk you prefer. 1/2 cup of oats 1 tbs of chia 1 cup of almond milk Refrigerate over night (if it's too dry, add some more milk) and then put together a pretty bowl like mine in the photo using whatever fruits / toppings that you have. Some ideas, frozen berries, banana, granola, yoghurt (greek or coconut), fresh almond milk, peanut butter, seeds.

Asian Green Salad

This asian salad was inspired by the desire to get something under this asian dressing that I love. So I went to the market and bought things that looked amazing and thought about how it would pair with a whole baked flathead - caught by my fisher-husband hours before. Ingredients 1 bunch of bok choy - sliced 1 lebanese cucumber - sliced diagonally 1 radish, thinly sliced 2 sping onions, chopped 1/2 a green mango, thinly sliced Handful of fine chopped coriander Toss Dressing 1 garlic clove 1 inch ginger 1/2 banana chilli - deseeded 1 tsp soy 1 tsp fish sauce 1 tbs sesame oil 1/4 cup white wine vinegar 1/2 cup olive oil Pepper & Salt to taste Fine chop garlic, ginger & chilli. Add the liqui


Granola is awesome as a topper for fruits / yoghurt / pancakes or a bowl of porridge. I heat up a cup of frozen mixed berries and top with yoghurt or nut butter and then add a tablespoon of granola for crunch. YUM! Recipe 2 cup oats 1/2 cup mixed raw nuts 1/2 cup mixed seeds (e.g. pumpkin, sunflower, flax) 1/2 cup chopped dates / sultanas / other dried fruit 1/4 cup shredded coconut 1 tablespoon cinnamon 2 tsp vanilla Preheat oven to 150 degrees. Line 2 large baking trays with baking paper. Mix all ingredients well in a bowl. Spread thinly on baking trays and make for 10 mins or until golden. Let cool and then store in airtight container.

Simple Salad dressing

Salad is nothing without a good dressing. This is my base recipe that I like to have ready to go. You can add different ingredients to this base to compliment your meal. 1 T Mustard (I prefer wholegrain but dijon or french is great too) 2 T Apple Cider Vinegar 2 T Balsamic Vinegar 2 T honey 1/2 cup of sunflower oil or olive oil Salt and Pepper Options: Dried Chilli Chopped capers Lemon Juice Lemon Zest Infuse with Rosemary / Fresh Chilli / Bay Parsley Dill Basil You can pour over steamed vegetables, fish, poultry to bring flavour to your very low calorie and healthy meals :)

Nourish Bowl

Nourish bowls are so trendy at the moment but they're just a very organised salad. Here's mine. It also incorporates the Eat The Rainbow idea. Steamed sweet potato Steamed broccoli Baby Spinach Spiralled Zucchini Alfalfa Sprouts Cherry Tomatoes Avocado Capsicum Stir fried with ginger powder Softened Red Onion (pepper, salt & dried chilli) Roasted mixed seeds Coriander Baked tempeh Slice of lime Simple salad dressing (see recipe on blog) Then I mix it up and it looks like this: #nourishbowl #tempeh #healthylunch #vegan #salad #healthylifestyle #fitness #foodprep

Vegan Pancakes

Recent Retreating in Bali with the most amazing and passionate vegan chef made for some very colourful, super tasty and good-for-your-belly meals. I have never been a pancake fan. Nor do I like cake or bread that much (it's a texture thing and my tummy doesn't cope with gluten). These pancakes have a super fluffy and light texture. Anyway, I never read the prologue to recipes, so I'll get on with it! Ingredients 1/2 cup of oats 1/2 cup of buckwheat flour 1/2 tsp of salt 1 tsp of cinnamon 1/2 cup of oat or almond milk 1/2 cup of water 2 tsp of maple syrup / honey or 1 banana 1 tsp vanilla extract 2 tbs of ground flax 1/4 tsp lemon zest (optional) 1tbs coconut oil I use a thermomix but you

Carrot Cake Bliss Balls

Super easy, super healthy and super delicious! 4 large carrots 1 and 1/2 cups dried coconut (some for rolling) 1 cup of oat flour (make your own oat flour - very easy) 1 cup of almond meal (again, easy to make your own) 10 medjool dates or 10 soaked dried dates 1/2 teaspoon of cinnamon 1/2 teaspoon of vanilla extract 1 pinch of himalayan salt Wash, top & tail and rough chop the carrots. Throw all ingredients into your food processor (except half cup of dried coconut to be used for rolling). Blend until you have a sticky consistency and let sit for a 20 minutes. Roll the bliss balls and then coat in coconut. Store in plastic container, will keep for 3-4 days (if they last that long). We've b

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Fitness Junction is a personal training gym based in Newcastle, Australia.