ayamefitness

Getting older is inevitable but getting weaker doesn’t have to be.

Colin’s very first session with me🌟

We spent the session learning some fundamental movement patterns and building confidence with exercises like a squat, hinge and row so he can continue building his strength from here.

Strength training is for everyone, no matter where you’re starting from🏋️

Luck looks a lot like consistency ✔️

What they don’t see is the choices made when nobody’s watching, or the days you show up, unmotivated, even when you don’t feel like it.

Master the basics.
Build real strength.
Stay consistent.

Because the results most people want don’t come from doing anything extreme… they come from repeating the simple things well, over and over again.

My client Grace has been doing exactly that, and it’s paying off ✨💪🏼

Got a spring in my step😆

Shifting my main focus from training to look a certain way… to becoming stronger, faster and more athletic, has been a total mental game changer.

Ironically, aesthetics become a byproduct when you learn to enjoy the process instead of obsessing over the outcome.

I see so many women completely consumed by how they look or the number on the scales. And while aesthetic goals are completely okay, training can give you so much more than that… confidence, strength, energy, longevity, discipline, and a body that feels strong and healthy, not just looks a certain way❤️

Slow cooked beef brisket

Such a good one to cook at the beginning of the week and use for lunches or dinners 😊

🌟Makes 4-5 portions
1kg beef brisket
1c packet of tacos seasoning
3 Tbsp tomato paste
400ml beef stock
1/3c apple cider vinegar
3 tsp crushed garlic
2 Tbsp brown sugar
Salt and pepper to season

Slow cook on high for 8 hours or low for 10-12 hours (I just cooked mine overnight).

Take the beef out and shred using forks.

You can simmer down the remaining liquid to thicken and make it a sauce - or just pour some over the beef as is (I was feeling very lazy).

You can have this on roast potatoes, with rice, in tacos or burgers, toasted sandwiches… so many options 🥰

Optional: Add 1-2 Tbsp Chipotle sauce for spice (I chucked in some fresh tomatoes since they needed to be used up😅）

Chicken and rice but make it 10x better 😆

Grilled chicken and corn bowls with yoghurt chipotle sauce 🌽🍋🌶️

✅Approximate nutrition per serve
💪🏼45g protein
🌟25g fat
🍚52g carb
⚡️610 cals

Makes 3 portions 💪🏼🍴

🍋To marinate the chicken:
500g chicken thigh
2 tsp crushed garlic
2 1/2 Tbsp lemon or lime juice
1/2 tsp cumin
1/2 Tbsp olive oil
2 Tbsp of chopped coriander
Good pinch of salt and pepper

Mix all the ingredients together. Marinate for 60 mins or overnight. Use extra 1/2 Tbsp olive oil in the pan when cooking.

🌶️Chipotle yoghurt sauce:
150g Greek yoghurt
Juice of half a lemon or lime
2 tsp honey
1 tsp crushed garlic
1-3 Tbsp of adobo sauce or chipotle sauce (adjust to taste & spice preference)

🍚For the bowls:
375g Cooked rice
1c corn kernels, grilled
75g crumbled feta

Optional: Chopped coriander and spring onions. Could also add tomatoes, cucumber etc.