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Monday, 28 August 2017


Spring is just around the corner! This warmer weather means many things, including salads, as putting on the oven and heating up the house is a no go when its super warm. I love this bright colourful salad as a side dish of vegetables. It has lots of texture with the vegetables, feta and pumpkin seeds. You can add or omit whatever vegetables and ingredients you like. Toasted almonds or cashews would be a nice addition as well or raspberries or blueberries in place of strawberries. If you are like me and don't have much patience in the kitchen, cut the zucchini and carrot into batons instead of peeling them. Peeling does take longer however it is more aesthetically pleasing! 


  • 1 medium zucchini, peeled in long ribbons or cut into thin batons
  • 1 medium carrot, peeled in long ribbons or cut into thin batons
  • a large handful of baby spinach
  • a large handful of rocket
  • 60g reduced-fat feta, crumbled
  • 1 punnet (250g) strawberries, halved or quartered
  • 1 avocado, cut into even small pieces
  • 1/4 cup pepitas (pumpkin seeds)
  • 2 tablespoons balsamic vinegar


1. Combine all the ingredients in a medium bowl. Toss well. 

Serves / 4 as a side 
Total Prep time / around 15 minutes 

Saturday, 15 July 2017


This zucchini slice is a favourite of mine and my whole family. It can be divided into 12 for snacks or 6 and served with a side of vegetables as a main. Its super easy to make and was adapted from quite an old cookbook. I've changed a lot of the quantities and ingredients to make it healthier and lighter. 


·      500g zucchini, grated
·      3 shallots or 1 medium brown onion, finely chopped
·      2 medium carrots, grated
·      Optional: ¼ cup fresh herbs, such as parsley, finely chopped
·      ¼ cup reduced-fat grated cheese
·      1 cup plain flour (or gluten-free plain flour if intolerant/allergic)
·      4 eggs, preferably free range. 
·      2 tablespoons extra virgin olive oil
·      sea salt & ground black pepper


1.     Preheat a fan-forced oven to 200 degrees Celsius. Lightly grease a baking tray and with baking paper.

2.     Combine the zucchini, shallots/onion, carrots, parsley (if using), cheese, flour, eggs, oil and salt & pepper in a large bowl.

3.     Pour the mixture into the baking tin and bake in the oven for 30-40 minutes or until the slice is lightly brown.

Serves / 6 with a side salad or 12 as a snack 
Total Preparation time / 10-15 minutes

Total Cooking time / 30-40 minutes

Tuesday, 4 July 2017


Famous tv and radio presenter Carrie Bickmore's toned abs are the talk of Women's Health magazine. The 36-year-old shows off her trim stomach on the cover this month, thanks to Pilates, running and a balanced eating plan! Carrie's body looks so fantastic that Women's Health magazine has had to deny rumours that Bickmore's stomach was photoshopped! 

The mother of two reveals that her fit body is due to working out between 3-5 times a week. 'I've found a Pilates studio...Some weeks I get five workouts in, some only three," Carrie said. 'But I'm quite relaxed about it and my weeks are pretty active no matter what I'm doing."

In addition to her Pilates classes Carrie walks, runs and has just started CrossFit. Carrie explains that exercise has greatly improved her mood. "I'm in a better mental state at the moment...Before, it didn't take me much to get into a tizz, and to stop seeing the light at the end of the tunnel. Now, I'm able to compartmentalise the stresses that arise."

Want to reduce your stress whilst toning your stomach? Come check out Premium Pilates and Fitness: we have Equipment Pilates, Floor Pilates, Barre, Stretch, Boxilates and Personal Training classes! Call us on 0402 680 724, visit us online by clicking here or emailing hi@premiumpilates.com.au 

Saturday, 1 July 2017


If I had a dollar for every time a client told me that they wanted to work on their glutes (bottom), I'd be very comfortable!! Gluts strength is not only important aesthetically but are also essential for stabilising the pelvis and supporting our body weight. Below are 4 exercises you can do at home to work on your booty strength! 

Please note: if you suffer from any injury it is advised that you check with your doctor before commencing this exercise. 

For all exercises place your body in the following position: 

Lying on one side with a diagonal neutral spine, in which the bottom is placed against the back edge of the mat on a slight diagonal relative to the torso. Legs extended out long in line with the hips, hips stacked one on top of the other, head rested on the underneath outstretched arm. Little gap between the underneath side of the waist and the floor. 

1. Clam 45 Degrees
Setup: Knees bent at 45 degrees in front of the body, ankles in line with the hips. Core engaged. 

  • Exhale: squeeze the top glute to lift the top knee up towards the ceiling as high as can maintain the hips stacked and the heels squeezed together,
  • Inhale: lower the top knee back down with control to rest on top of the underneath knee. Repeat 20 times. 

2. Clam Kickout 45 

Setup: Same as above (for Clam 45 Degrees). Core engaged. 


  • Inhale to perform the Clam 45 Degrees, 
  • Exhale extend the top leg out at hip height in line with the hips, pointing through the toes,
  • Inhale to bend the top knee, heels come together, 
  • Exhale to lower the top knee back down. Repeat 20 times. 

3. Circles

Setup: Bottom leg bent at 90 degrees in front of the body, top leg extended out long in line with the body at hip height, toes pointed. Core engaged. 


Breathe naturally to perform little circles with the top leg, circling from the hip joint. Reverse the circles. 20 repetitions each circle. 

4. Lift & Lower

Setup: Same as above (for Circles). Core engaged. 


  •  Inhale to point the toes to lift the leg up as high as able without collapsing through the underneath side of the waist, 
  • Exhale to flex the foot to lower the leg back to hip height.

Don't forget to swap sides when you are finished and work on your other glute!!!

These home exercises and many more are explained in detail in our 10 Week Pilates Online Program! Click HERE to see more. 

x Premium Pilates & Fitness