Tuna/Salmon Salad

Tuna/Salmon Salad

1 tin tuna
½ cup spinach leaves
6 ripe tomatoes
1 small Lebanese cucumber
1 carrot
50g low fat feta
Handful pine nuts
Small tin of Beetroot (optional)
1 stick Celery (optional)
1/2 fresh lime juice
¼ cup of parsley

Drain tuna well.
Dice tomatoes, cucumber, carrot, celery, and beetroot.
Mix in a big bowl with spinach leaves, pine nuts.
Break up the feta into small piece. Loosely chop parsley, and add into mixture squeeze the line over the salad

Why Weight Training Needs to be Apart of your Weight loss Workout

Why Weight Training Needs to be Apart of your Weight loss Workout

Have you found you are pounding the pavement and sweating up a storm in cardio based workouts, but increasingly frustrated by the lack of results? You might still feel flabby in all the problem areas, and your motivation to exercise is slipping further because of this.

Going for a run, ride or even power walk all have an excellent place in your exercise regimen, but without adding some weight training in you are wasting a lot of precious time on cardio, when you could be maximising your dedicated work out time to give you not only weight loss results, but much more.

Weights training can assist with your posture (which is particularly important for people who sit at desks all day), help your sleep patterns, injury recovery, and even help to balance your hormones.

Because muscle weighs more than fat, looking at the scales can be disheartening when you are working with weights. In fact many people avoid weights training, forgetting that scales can sometimes be your own worst enemy. It is also worth considering that a number of studies have found that weight training boosts your metabolisms even more than cardio, with the effects still in place for up to 36 hours after a session.

If you have been a dedicated weight trainer in the past, your body will thank you for getting back into it. You will feel energised, happier and more motivated to exercise as you finally see the results as your body tones up. If you haven’t been into weights before then there is no time like the present to get started! Your workout regime will take on a new direction. Take Shape Health and Fitness have a range of weights options, including RPT sessions, For more info on how to best get started in weights (particularly if you are looking to work on injury rehab) drop us a line: hello@takeshape.com.au

If any of these points really hit home for you, keep your eyes peeled, we will be going into each of them in more depth over the coming weeks.

Chicken Parcels

Chicken Parcels

15 Chicken breasts
30 slices of prosciutto
200g of garlic and herb cream cheese
20gg fetta
200g apricots
3 cloves of garlic crushed
½ cup of chives and parsley
2 cups white wine
1 tbs corn flour
2 tbsp Parsley chopped

1) Turn oven on 180c or equivalent.

2) Split the breast into 2, Make 2-inch slit in thickest part of chicken breasts, without breaking straight through.
3) Add cheese, apricots, garlic, egg, and chives together
4) Divide mixture into equal portions and stuff each chicken with it, it doesn’t matter if it oozes out!
5) Now wrap each breast in 2 slices of the ham covering the slit side as best as poss
place in baking dish, add wine around the sides.
6) Place foil over the parcels and place in oven for 20 mins.

Invest in Yourself

Invest in Yourself

Ever really wanted to do something, but thought you don’t have the time or more to the point, it seems too expensive? And yet you are happy to invest in a new car, take away dinners, golf clubs or shoes you probably don’t need? Meanwhile, you feel agitated or stressed because you just aren’t getting the chance to do something for yourself, or even eat healthily.

The answer is to invest in yourself.

It seems self-indulgent, or even hard to justify sometimes, especially when you have a mortgage or kids, but investing in yourself isn’t just about money, it is also about time.

Why is it so hard to give up just one weekend, or even a single day, to get out there, feel the sun on your face and inhale deeply fresh air. With no phone, no obligations and no responsibilities perhaps an adventure is all you need to suddenly feel re-energised, instead of waking up feeling burnt out day in, day out.

A part of the reason Take Shape Adventures does what it does is to allow people to invest in their own happiness, calmness or even mental health. Our adventures focus on wellness as well as getting you out of out comfort zone. We practice mindfulness in each and every hike or trip, and these small techniques are easy for you to transition back into even the busiest of lifestyles. Sometimes mindfulness is as simple as being in nature and hearing the wind on the trees rather than the honking of horns in traffic.

With all this in mind, spend a few days stressing around the office, family, housework, traffic, and ask yourself, is it really so self-indulgent to invest some time in your own wellbeing?

Asian coleslaw

Asian coleslaw

Ingredients: (serves 4)
1 cabbage
1 green capsicum, seeds removed, sliced into thin strips
1 red capsicum, seeds removed, sliced into thin strips
4 carrot, peeled and cut into thin strips
2 red onions

3 teaspoons lime juice
3 teaspoons fish sauce
3 teaspoons sweet chili sauce

Remove any damaged outer leaves from cabbage and rinse remaining cabbage.
Holding cabbage from the base and, starting at the opposite end, shred leaves finely.
Combine vegetables first then dressing ingredients.
Pour over salad and toss well.

Serve with grilled fish, chicken or steak.

Breakfast Muffins

Breakfast Muffins

2 cups of flour
2 eggs
1/3 cup brown sugar
½ cup yoghurt
I cup oats/muesli
½ cup – 1 cup low-fat milk
Banana, or mixed berries

Preheat oven to 190 degrees Celcius.

Line 12 muffin tins with paper muffin cups or spray with non-stick cooking spray.

Sift dry ingredients together.

Add all liquid ingredients and mix, being sure not to overmix.

Fill muffin tins 3/4 full.

Bake in preheated oven for 15-20 minutes.

Let cool for 5-10 minutes in muffin tin, before transferring muffins to a cooling rack.

Vitamin D – The Happiness Vitamin

Vitamin D – The Happiness Vitamin

Feeling sluggish, unmotivated, achey, cold and fluey? It might not just winter blues or being “fat and lazy” it could be a Vitamin D deficiency.

Known as the happiness vitamin, Vitamin D comes from the sun and is something many people are lacking by the end of winter. A deficiency in Vitamin D can effect your sleeping patterns, which will get you down and leave you feeling like winter has really taken hold of your life. Vitamin D is also an important vitamin when it comes to bone and tooth health, two things which we all need to be conscious of as we get older.

The easiest solution? Make sure you are getting outside! It’s something we all take for granted when the weather is grey and dreary, but just 20 minutes of sun a day can make the world of difference. Opening the blinds the minute you wake up, or even sleeping with them slightly open will kick start your cortisol in the morning and make getting out of bed that little bit easier as well.

Getting outdoors will do wonders for your mental health as well. Even when it is cold there is nothing worse than being cooped up inside all day every day! But if you are still concerned you can always head to your doctor for a blood test and they can help you get on track as well.

Sweet Potato & Chickpea Salad

Sweet Potato & Chickpea Salad

2 large sweet potatoes, peeled and cubed
1 cup uncooked or 1 can chick peas (can also use black eyed peas, kidney beans or cannellini beans)
100g rocket
50 -100g goats cheese
1⁄4 cup cashews
Small bunch of coriander coarsely chopped
Optional vegetables can also be added: steamed or blanched broccoli, asparagus, cauliflower, Asian greens or green beans

1tbs Soy sauce
1tbp Lemon juice
1sp Honey
Cracked pepper


Soak the beans overnight and cook in large sauce pan for 30 min, or open and drain canned beans.

Spray the cubed sweet potato with a little oil and roast in the oven for 30 minutes at 180 degrees or until soft.
Set aside a sprinkling of coriander and cashews for garnishing

Once the sweet potato is cool, place all ingredients and optional vegetables into a bowl and carefully mix in a bowl or jar mix the dressing.

Add dressing to salad just prior to serving.

Garnish with some chopped coriander and cashews.

Simple, easy and nutritious!

Healthy Banana Bread

Healthy Banana Bread

2 cups whole spelt flour or whole wheat flour
1/2 teaspoon salt
1 tsp baking powder
3 large, very ripe bananas (approx 1-1/2 cups)- mashed
2 eggs
1/2 c brown sugar
1 cup low-fat yoghurt
Zest of a lemon or orange
1/2 cup chopped walnuts or pecans
Optional dried fruit
2 tsp vanilla

Preheat oven to 190 degrees Celcius.
Mix wet and dry ingredients until just incorporated, then mix together thoroughly.
Pour into a generously greased and dusted loaf pan – any smallish pan will work.
Bake at 190 degrees Celcius for about 50 min – a toothpick inserted in center should come out clean.
Wait 10 minutes before removing from pan and placing on a rack to cool.
For sugar-free or a low-sugar banana bread, replace the sugar with 1/3 cup of unsweetened fruit juice concentrate (apple, orange, white grape), agave syrup, maple syrup or honey.

Adventure Guide Position Vacant

Adventure Guide Position Vacant

Adventure Guide // Job Description
Casual Position || Weekend Work || Contract Rates
Take Shape Adventures is an adventure and lifestyle company that gets people outside and we need some more staff!

Our mission:
TSA is your personalised avenue to the outdoors offering local and interstate activities from Adventure Weekends, Bushwalks, Racing & Training, Obstacle Courses, and Gourmet Weekends. We offer unique opportunities in a safe, fun, and social way allowing you to relax and enjoy the experience. We are passionate about our friendly and inclusive Adventures Program, and we guarantee you’ll have an amazing time.

The Position:
We are becoming one of the region’s most respected, go-to adventure companies for the everyday person who wants to explore outside their comfort zone and our field staff are an integral part of that business. We are looking for an enthusiastic and experienced outdoor person to join our team on a casual basis and assist with guiding our broad range of events. The primary aim of this role is to support clients in the field, physically and mentally. The ideal person can understand the difficulties clients can encounter and be an enthusiastic and supportive leader.
We are one of the only fully licensed Tour Operators in Victoria for bushwalking.
Our events are primarily in Victoria and include days walks, overnight walks, wellness retreats, kayak safaris, yoga & hiking weekends, adventure weekends – plus interstate and overseas hiking trips.
The level of employment will be an agreement between the successful candidate and TSA with regard to our calendar of events and the individual’s availability.
Based in Melbourne.

Position Objectives:

  • To be available on agreed weekends to support and/or lead hiking activities.
  • To provide a positive and safe environment for people in the outdoors in a range of pursuits including day, overnight, retreats, and other activities as planned by TSA.
  • Maintain a professional and courteous manner at all times towards clients, other staff and the general public.
  • Must be physically fit, injury free and able to competently carry heavy loads through difficult terrain.
  • To support clients in a manner that provides them with a positive outdoor experience which will encourage a desire to continue to participate and extend their outdoor skills and experiences in the future.
  • Help with tasks as required, including carrying and preparing food, washing and packing equipment, preparing food etc.
  • Be able to assist and/or lead in an emergency situation if required.
  • Be able to provide confident First Aid to clients for common hiking injuries.

Preferred Requirements:

  • Current Driver’s License
  • Current Remote First Aid
  • Food Handling Certificate
  • Working with Children Certificate
  • Outdoor Qualifications

Selection Criteria:

  1. Be a motivated and enthusiastic individual with a passion for the outdoors
  2. Preferably have extensive experience hiking, bushwalking and camping in the outdoors
  3. Have the skills to assist others in the outdoors, both physically and mentally
  4. Have some experience in group management and and understanding of group dynamics
  5. Have experience in preparing meals in the outdoors using hiking stoves.
  6. Be reliable and available to work weekends
  7. Any further skills or qualifications that may assist in leading outdoor activities

Apply by emailing hello@takeshapeadventures.com.au with a written response addressing the above Selection Criteria.