Jandaplex

Jandaplex is a results-focused Strength & Wellness Coaching business based on the Gold Coast. Are you tired of spending countless hours in the gym, and not seeing the transformation you want? Sick of looking high and low to find the "right" way to eat,...

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VIDEO HERE: https://www.facebook.com/jandaplex/videos/660387007465671/ Squats are one of the most efficient, bang-for-your-buck exercises out there. When done correctly, they'll do absolute wonders for your strength, fitness and mobility. Unfortunately, squats are also one of the most poorly performed exercises in most gyms. I've decided to make a quick video to help you nail your squat technique to get the most out of this great exercise!

TIPS FOR A STRONGER & DEEPER SQUAT

1: Pull the bar. This activates the Latisimus Dorsi muscles (lats), which connect to the entire thoracic spine and keep it straight throughout the squat.

2: Turn your feet slightly out, and spread the knees hard. This will activate the glutes and ensure the knees follow the angle of your feet to avoid torsion on the knee joint and prevent injury.

3: Hold your breath throughout the squat. Breathe in at the top of each repetition, and be sure to HOLD your breath at the bottom. This helps to keep the core engaged, so the shoulders stay pulled back, and the spine stays upright. This allows the legs to "drive" the weight back up at a neat angle.

NOTE: These tips only apply if your range of motion isn't compromised by lack of mobility or poor posture. If you cannot drop your hips below knee level without coming onto your toes or leaning/bending forward, you need to train to improve your mobility before you are ready to squat. If this is a problem you've been having, get in contact to organise a consultation HERE: http://jandaplex.com/contact/

Happy Squatting!

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HAPPY NEW YEAR to all my clients, customers, friends & family!!! (Check out my ridiculous holiday beard!) Sorry for my absence over the past few weeks, I was having a break from work, journeying around USA and Canada. I hope everyone had a fantastic Christmas and New Year period. 

Which brings me to the point of this video! January is a challenging time of year for many people, because it seems to be part of our culture to over-indulge as much as humanly possible over the "Silly Season". From November Christmas parties, to Christmas feasts, desserts, copious alcohol consumption and everything in between, it gets hard to stay accountable.So, when all is said and done, and you're feeling like crap at the start (or the middle) of January, it's important to have the ability to pick yourself up, dust yourself off and get on with it. 

I'm not afraid to admit that I've definitely come back from holiday in worse shape than I left, but the important thing is that I get straight back into a healthy routine and take responsibility for my choices over the course of the holiday period. 

If I can do it, so can you! Over the next few weeks, I'll be sharing plenty of tips, tricks, recipes and more to help you "keep it simple" and get your butt back into gear!Let's take 2017 by the balls! https://www.facebook.com/jandaplex/videos/653740838130288/

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Something funny to kick off the weekend! VIDEO HERE: https://www.facebook.com/jandaplex/videos/654987458005626/

I don't often film my workouts, but after my recent video talking about "getting back into it" after the holiday period, I thought I'd share some of the journey.

Here I am completing one of my squat sets today, feeling quite rusty after a lack of consistent training over the last 5 weeks. All that aside though, if you listen carefully during the second rep of my first "attempt", you can actually hear my shorts split apart at the bottom of the squat. ..I thought I'd keep that part in there for your amusement! :)

Have a great weekend everybody!

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New Recipe From Amy!: Cacao Granola 

 When I was younger, I loved cereal. I would eat it for breakfast, the occasional lunch and would've happily had it for dinner too if mum didn't cook - which never happened. 

Knowing what I do now, I wouldn't go near cereal. It is packed with so much sugar and crap that it shouldn't even be considered a food, let alone a "healthy" breakfast option. I do understand why people love it so much because, although I have no desire to pour myself a bowl, I do miss the sensation of eating tasty little morsels with a bit of milk and, of course, slurping the flavoured milk left over at the end. I don't feel as though anyone should deprive themselves of anything, so why not just find a healthy alternative instead? 

This cacao granola doesn't taste like cocoa pops or fruitloops or whatever other cereal you may love, but it does taste delicious and isn't full of inedible crap. Instead, it is packed with nutritious and healthy ingredients, which will keep you feeling satisfied for much longer than regular cereal. Today, I enjoyed a small bowl of this with some almond milk as a snack and it was yummm! I added a drop of stevia and some vanilla essence to my milk (because I was having a sweet craving) and it was very satisfying. If you don't want to add milk, then try it on top of some natural Greek yoghurt, coconut yoghurt, or just munch on it dry - just like a chocolatey trail mix! 

Granola is something you can add whatever you want to, so add some different nuts, steel cut oats, pumpkin seeds - whatever! Experiment and find a combination you love. 

Ingredients: - 1/2 cup cacao powder - 1/4 cup coconut oil (melted) - 1 1/2 cup shredded or flaked coconut - 1/2 cup buckwheat (soaked for 30 mins) - 1/4 cup sunflower seeds - 3 TBSP chia seeds - 2 TBSP whole flaxseeds - 1 cup macadamias (roughly chopped) - 1 cup cashews (roughly chopped) - 2 TBSP rice malt syrup - 2 tsp cinnamon - 1 tsp vanilla essence - pinch Himalayan pink salt  Method: 1. Pre-heat oven to 130℃ and line a flat baking tray with baking paper 2. Add all ingredients to a large mixing bowl and stir until well combined

3. Spread the mixture evenly over the baking tray 

4. Place in oven for approximately 25 minutes, making sure you check for burning along the way! 

5. Remove from the oven and set aside to completely cool before storing. Enjoy! 

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Sardine Fillets with Veggie Medley  This was a mid-week dinner that I quickly whipped up with no expectations of it being anything special. Little did I know I'd created a plate of deliciousness! Obviously, I discovered this after I began eating it, which leads to my apology regarding the dodgy photo of my partially eaten meal. So, although this certainly doesn't look too pretty, I can assure that it is absolutely delicious! And to add to its amazingness, it took only 10 minutes to create from beginning to end. Swears! Before I talk about the dish itself, I need to have a little rave about vegetables and how much potential they all have. I feel sorry for veggies as a lot of people aren't fans and often avoid them. I get it; they're not the tastiest things going round. Their blandness, however, is a great attribute! This means they become the perfect pair for numerous sauces, spices, and seasonings without interfering too much with the overall flavour of a dish. Also we can't forget that, nutritionally, veggies are absolutely amazing. They offer so much benefit to the body that no one should ever go without. I love veggies, and if prepared correctly they can be so delicious! One of my most favourite seasonings is nutritional yeast; another very beneficial ingredient! It offers a cheesy, nutty like flavour and is a great source of protein, folate, selenium, zinc and more. It is an inactive yeast, meaning it won't contribute to any yeast infections or overgrowth occuring in the body, and actually exhibits antiviral and antibacterial properties! So, if you're looking for an easy, healthy way to flavour your veggies, give nutritional yeast a try. Now, onto the sardines. These are super cheap, super easy to cook and super healthy! I won't go on about them, but they are one of the best types of fish you can eat as they contain little heavy metals and are one of the best sources of omega-3 fatty acids- an incredibly important anti-inflammatory. I was able to buy 500g of sardine fillets from my local seafood shop, and just froze what I didn't need. So, before I move onto the recipe, I want to mention there are no measurements as I had no intention of writing this. Just taste as you go, add as much or as little of anything as you like, and enjoy! Ingredients: - 4 sardine fillets - 1 rasher bacon (nitrate free! and finely diced) - cashews (crushed) - brown rice (approx 2 TBSP in my dish) - nutritional yeast - cauliflower - broccoli - zucchini - baby spinach - green beans - Himalayan pink salt - black pepper  Note: all veggies, except baby spinach were already steamed and chopped realllllyyy tiny! Chopping them tiny is so important, it makes them more delicious - trust me!  Method: 1. In a fry pan, heat some coconut oil and cook bacon pieces until semi-crispy and delicious 2. Add chopped veggies, baby spinach, cashews, brown rice, nutritional yeast, salt and pepper into pan and stir until warmed through 3. Take pan off the heat and drizzle veggies with some extra virgin olive oil and set aside *do not leave the olive oil on heat for too long as it does not have a high heating point and becomes carcinogenic 4. Place pan back on heat, and cook sardine fillets for 30 seconds each side 5. Put it all on a plate and enjoy!

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Here's a useful exercise for improving mobility of the thoracic spine. Lack of thoracic mobility often goes hand-in-hand with poor shoulder and neck posture, which is extremely common in the general population. Whether you're an experienced athlete or never exercised in your life, this dynamic stretch is fantastic for improving posture and performance. Watch the video HERE: https://www.facebook.com/jandaplex/videos/622861274551578/

To work with me and build a program tailored to your individual needs, using techniques such as the ones featured in my videos and many more, visit www.jandaplex.com/jandaplex-training Enjoy your week!

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It's SO HARD to stick to a healthy eating pattern if you suffer from cravings. What if I told you that cravings are simply your body's way of telling you something important? Maybe it's time you listened.

In this video I talk about why cravings happen, and how to kick them to the curb. Video here: https://www.facebook.com/jandaplex/videos/619723461532026/

Healthy eating is SO MUCH EASIER when you know how to control your cravings. Give these simple tips a try and conquer your week!

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Salted caramel slice I don't think this one requires much convincing. I mean, who doesn't enjoy a bit of salted caramel?! Of course, this is a much healthier version than the original, however it comes with a warning: do not eat it all at once! While it is packed with goodness from the almonds, sunflower seeds and coconut oil, it is also packed with medjool dates. So, if you can, try and control yourself Enjoy!! Ingredients: Base: - 3/4 cup almond meal - 1/4 cup sunflower seeds - 1 TBSP maple syrup - 2 TBSP cacao powder - 3 TBSP coconut oil (melted) Centre: - 10 medjool dates (pitted) - 1/2 cup coconut oil (melted) - 1/2 tsp Himalayan salt - 1/2 cup coconut cream - 1 1/2 tsp vanilla essence Top: - 1/2 cup coconut oil - 2 TBSP cacao powder - 2 tsp maple syrup - 1/4 tsp Himalayan salt (or more if desired) Method: 1. Line a loaf tin with baking paper 2. For the base, place all ingredients into a food processor and blend until a crumb is formed and the sunflower seeds have broken down 3. Place the base mixture into the loaf tin and press down firmly (hands work best here!) then place into the fridge to set 4. For the centre, place the dates into a food processor and blend until a thick paste is formed. 5. Add the coconut cream, coconut oil, vanilla, and salt to the processor and process on a medium speed for about 4-5 minutes or until well combined and most of the dates have completely broken down 6. Pour the mixture into the loaf tin, on top of the base mixture and place in freezer to set 7. In a small saucepan, place the coconut oil, cacao, maple syrup and salt and heat until fully melted and combined 8. Set this mixture aside for about 10 minutes to cool before adding it to the loaf tin 9. Place into the fridge to set Note: this can be kept in the freezer, which means it can last longer if you let it!

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Amy's Recipe: Clean Coleslaw with Lemon and Tahini Dressing Winter is well and truly over, and summer is just around the corner. Summer is my absolute favourite time of the year, and one thing I love most about it is enjoying a big BBQ outside on a warm Sunday afternoon. Dad cooks the meat (always to perfection) and mum and I prepare the veggies and salads. Salads are one thing I love experimenting with, because there are no rules as to what you can put in them. Often, if its paired with a delicious dressing, then anything ends up tasting good! Although salads consist predominantly of veggies and leaves and considered "healthy", they're often smothered in sugar and preservative laden dressing; completely ruining anything healthy about it. The classic coleslaw is a prime example. So, that is why a few weeks ago I decided to create a completely healthy coleslaw as an accompaniment to our BBQ! This coleslaw is packed with goodness and packs a punch in flavour. I created mine with organic veggies, making it that much more nutritious, and added some toasted almonds which always go down a treat. The dressing is based on one of my favourites- tahini! And paired with lemon, creates a tangy, creamy and delicious dressing. So for anyone struggling to think of salads and side dishes for your summer BBQ or for any meal, give this one a try! I promise you won't be disappointed. Dressing: - 1 TBSP tahini - juice from half a lemon - black pepper (to taste) - 1 tsp Dijon mustard - 1 tsp honey or rice malt syrup Salad: - red cabbage, chopped - fennel, finely sliced - carrot, grated - fresh mint, roughly chopped - fresh flat leaf parsley, roughly chopped - toasted, flaked or chopped, almonds Note: I have not included measurements for the veggies as I usually just "guesstimate" and adjust according to how many serves I want. If you need more dressing, then just double it. Method: 1. Combine the prepared cabbage, fennel, carrot, mint and parsley into a bowel 2. Place almonds in a fry pan on very low heat until toasted 3. Place all of the ingredients for the dressing into a small bowl, or jar, and whisk or shake until well combined. Make sure you taste and adjust if needed. 4. Pour the dressing over the veggies and mix well until they are coated 5. Top with toasted almonds 6. Enjoy!!

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Here's Jaime-lee, hands down one of my hardest working clients, pushing through a fairly brutal three-part circuit after taking three weeks off the gym due to a pretty serious illness. She's done incredibly well to bounce back this week, and if she keeps up the good work her strength will be back in no time! Way to go J-L! :) The circuit: Squats x10 (Full depth!), Sled Push, and Lat Pulldown x10. Complete for 5 rounds, no more than 30 seconds break between exercises. Give it a try! Also, if you want to be pushed hard, as well as guided with correct technique and a well-structured program to suit your individual needs, visit www.jandaplex.com/jandaplex-training and get in touch today!

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New Jandaplex clients Emma & Scott are already kicking serious butt with their first training program and putting in some considerable effort to make positive changes to their nutrition & lifestyle habits.

Here you can see them smashing out their first workout with a little guidance from yours truly.

A massive welcome to the team, guys! I’m so excited to see your transformation you achieve together!

To get help and direction with your own training and lifestyle, visit www.jandaplex.com/jandaplex-training today!

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Amy’s Recipe: Lemon-coconut-yoghurt cake

This one was another experiment which turned out surprisingly well, especially considering the mixture split and resembled blended scrambled eggs. It wasn't pretty, and certainly not appetising, but I persevered, cooked it anyway and voila! A yummy little cake was made.

This recipe was a result of me craving something sweet (but not too sweet), lemony and substantial enough to eat as a snack. It's full of beneficial fats, protein and fibre as well as a number of amazing nutrients provided by the coconut, lemon and eggs.

It's perfect for a mid morning, mid afternoon or whatever time of day snack, by itself, or with a topping of nut butter, tahini or toasted with some organic butter!

Here it is!

Ingredients: - juice from 1 1/2 lemons - zest from 1 lemon - 2 cups dessicated coconut - 1/2 cup coconut flour - 3/4 cups natural yoghurt - 2 TBSP maple syrup or honey - 4 eggs - 1 TBSP coconut oil - 2 tsps vanilla essence - pinch of salt - 1 tsp bi-carb soda

Method: 1. Pre-heat an oven to 175℃ and grease and line a small bread loaf tin 2. Place coconut, lemon zest, coconut flour into a good processor and mix on high speed until well combined 3. Add the coconut oil, eggs, maple syrup, lemon juice, vanilla, and bi-carb and mix until well combined

4. Add the yoghurt and salt mix on the lowest speed, or stir, until combined 5. Pour the mixture into the prepared loaf tin and bake for 50 minutes 6. Enjoy!

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The Jandaplex Express girls training hard as always, and the aftermath! :) Tuesday and Thursday mornings are always a blast, everyone works hard but also has heaps of fun. And best of all, they get RESULTS! If you're ready to join the family and get into the best shape of your life, visit www.jandaplex.com/jandaplex-express. 5pm timeslots also available!

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Here's Jess, one of the Jandaplex Express crew, busting out a set of 55kg squats as part of their routine this morning. The girls have all improved in leaps and bounds since they started the program, in both technique and strength! To register your interest and give Jandaplex Express a try, visit www.jandaplex.com/jandaplex-express !

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Lemon Slice & Choc-Raspberry Slice Its a double whammy recipe this time round! I recently made these two slices as treats for my best friend's bridal shower. They are super easy to prepare and, most importantly, they're absolutely delicious! It was my sneaky was of ensuring my mum and I had access to some healthier treats on the day The choc-raspberry was a little experiment of mine which turned out much better than I expected, and funnily enough, it became nicer the longer it sat in the fridge! I can't say the same for the lemon; it was polished off long before the choc-raspberry. The lemon slice was one of the first raw desserts I ever tried making, and its one I continuously go back to. I'll say one thing; if you're going to try a recipe, try this lemon slice. I know quite a few people who would agree with me when I say that it is so yummmmmm and slightly addictive - one you'll want to keep going back for. Now, although these are a much healthier treat option, they are still a treat. So, as hard as it may be, still try and have some control if you're watching your weight as these guys have a little more sweetness than my other recipes. But please, make sure you still enjoy them! Ingredients for lemon slice: Base: -10 medjool dates (deseeded) -1 cup desiccated coconut -1 cup almonds Lemon top: -1 1/2 cups macadamias -1 1/2 cups cashews -1/3 cup maple syrup -2 tsp vanilla essence -zest and juice from 1 large lemon *I often use juice from 1 1/2 lemons to add more tang! Method: 1. To prepare the base, process the dates, coconut and almonds in a good quality food processor or blender. Process until they are all at a fine consistency and well combined. 2. Once processed, press the mixture firmly into a lined baking tray and put it into the fridge while the top is prepared. 3. To make the lemon top, process the macadamias, cashews and lemon zest in a food processor or blender until the nuts are at a meal consistency. 4. Add the lemon juice, maple syrup and vanilla and process until well combined. *The mixture should be a thick, sticky and relatively smooth consistency. There will still be small chunks of nuts floating around, but that's fine   5. Remove the base from the fridge and spread the lemon mixture on top- then you're done! *These are best stored in the fridge, but can also be frozen and eaten at a later date. Ingredients for choc-raspberry slice: Choc base: -10 medjool dates (deseeded) -1 cup desiccated coconut -1 cup almonds -4 TBSP cacao powder *If the mixture does not bind very well, or is too dry, just add a couple more dates Raspberry top: -1 1/2 cups macadamias -1 1/2 cups cashews -1/3 cup maple syrup -2 tsp vanilla essence -3/4 cup raspberries (frozen or fresh) -juice from 1 lime Method: 1. Follow the exact same method as for the lemon slice

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My sister Amy Janda is the queen of healthy treats and desserts, and she's got another recipe for you! Check it out:

"Muesli bars are one of the many snacks that fool most people into believing they are a healthy option; they're sneaky little things!

Their big selling point is their convenience, and also the ridiculously high amount of sugar packed into each one. Most people see them as the perfect snack to satisfy the mid morning hunger or the mid afternoon energy slump; but the truth is, they are not providing any nutritional value whatsoever. They'll pick you up for a moment, just to tear you down shortly after gobbling them down. I created this recipe to do the exact opposite, while still being super convenient and, of course, yummm!

As a uni student, I find these muesli bars are perfect to take as a snack. They are filled with fibre, healthy fats, protein and an array of different vitamins and nutrients. They're perfect as a quick bite between classes, or even just as a treat at home.

So, the next time you're tempted into buying a box of those conveniently packed Uncle Toby's bars, think again and opt for buying the ingredients for these delicious little morsels instead.

Enjoy! "

Muesli bars

-3/4 cup almond meal -1/4 cup shredded coconut -1/4 cup pepitas -1/4 cup crushed linseed -1/4 cup crushed sunflower seeds -1/4 cup chia seeds -1/2 cup crushed macadamias (or any nut of your choice) -1/4 cup honey -1/4 cup coconut oil (melted) -3 eggs -2 tsp vanilla essence -1 tsp ginger -1 tsp cinnamon -1/4 tsp Himalayan rock salt -2 medjool dates -pinch nutmeg -pinch crushed cardamom *to crush the seeds and nuts, just quickly pulse them in a food processor

Method: 1. Pre-heat an oven to 180℃ and line a small baking tray with baking paper. 2.Place all ingredients in a large mixing bowl and combine well. 3. Pour the mixture into the baking tray and bake in the oven for 20 minutes, or until golden brown. 4. Once cooled, cut the slice into snack size pieces and keep them stored in the fridge.

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It's a pleasure to be mentoring Nicole this week, who is currently completing her Certificate 3 in Fitness at the Australian Institute of Personal Training! So far Nicole has spent 3 days getting to know my clients and observing my training methods. Here you can see her watching me take Ruben through a set of squats as part of his routine on Monday morning. I'm looking forward to teaching Nicole for the next couple of days, and hopefully working with her more in the future as she comes closer to finishing her studies! If you feel like it's time for a career change, and you'd like to find out more about the courses offered at AIPT, simply send me a message here or email me at [email protected].