Plant based diet

Hi Team welcome to the 22nd edition of our newsletter! I trust you have all taken up the cold shower challenge put to you in our last edition and are starting to feel the invigorating healthy benefits of having a daily 30second cold shower! I reinforce this challenge to you again and strongly urge you to continue doing so and to make it an ongoing daily ritual and reap all the healthy rewards that will continue to flow.

In this week’s health article we focus on the health benefits associated with eating vegan/vegetarian food now is an ideal time for this article as we have our vegan feast coming up on Saturday 21st Nov. which will be now held at 18 Hardy Street Sunrise Beach with a 6.00pm meet and greet and a 6.30pm sit and eat! There is no doubt that food is our best form of medicine, I am a firm believer of this and in my food plan I have at least 80% vegan food with my good health being the best evidence for me to continue to live my chosen lifestyle and to also reinforce this message to you all. Enjoy the read Team!

In closing and on your behalf and from me I would like to pass on a BIG CONGRATULATIONS and GOOD LUCK WISHES to the newly wed PT Josh and his now wife the very beautiful Ashleigh! Last Saturday along with their family and friends I had the privilege of attending their wedding day and sharing with them their very first meal as husband and wife. Josh done himself proud, he spoke extremely well, he was one very happy man and Ash was one very happy bride, their love for each other was very evident for all to see and we all wish them an abundance of that Love and Happiness for eternity. Keep a smile on your dial!

Cheers Fletch

Support Small Local Businesses

Sunshine Nut Wholesalers

Sunshine Nut Wholesalers. Bulk and packaged wholefoods, raw and roasted nuts, seeds and grains, specialty flours and sugars, dried fruit and more. Online ordering, shipped Australia wide.

My name is Sandra Benfell from Sunshine Nut Wholesalers; we supply wholesale dried fruit, nuts, mueslis, snacks and confectionery to businesses and households Australia wide. Following many enjoyable years in hospitality I added 12 years’ experience in the macadamia industry from owning and operating a commercial farm to managing international sales for one of the largest Australian macadamia processors.

When my husband and I sold our macadamia plantation and moved from the Northern Rivers Region of New South Wales to the Sunshine Coast in 2013, I wanted to remain in the food industry, healthy food more specifically, and I still wanted a connection to the farmers on the land who work hard to produce their crops for the market.

Where ever we can, we buy direct from the grower or processor and stock as many Australian grown products as possible. We use volume buying, low overheads and low running costs to offer competitive prices across our range. All goods are kept in a cool store facility to ensure product integrity and are shipped to order. Our aim is for Sunshine Nut Wholesalers to be a reliable part of the supply chain to help make these products available and affordable for all.

Vegan FeastVegan Feast Details

Saturday 21st November at 6.30pm

It is all coming together nicely for next weeks Vegan Feast. After some thought we have decided to host the evening at the chef, Chris Kaliva’s residence. Chris and Dee (his brother and fellow chef) felt this would be more suitable for them to cater for the numbers which is currently sitting at 38 people. They also feel this will add to the experience of the Vegan Feast making it more informative as we will be able to see all the food prepared before being served as well as being a more personalised service in a friendly, homely, relaxed and comfortable atmosphere. Plus it will be a safe guard against any inclement weather!

The address is 18 Hardy Street Sunrise Beach and we are kicking off at 6:30 so feel free to arrive from 6:15 onwards. Please feel free to BYO. Really looking forward to this fun and delicious social event :)

Upcoming Events

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Fletch Fitness 2015 Spring into Summer 8 Week Body Blitz

  • Hands On Sport & Remedial Massage – Roger Leeson 0405610042
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  • Emma/Pittsy’s Fruit/Veg – Tewantin Plaza Tewantin
  • Quenchers Espresso Bar & Juicery in the Junction – Sunshine Beach Road Noosa Heads
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All the above Businesses are offering a 10% discount until the 31/12/2015 so please take full advantage of the savings by supporting these businesses.

Here to stay!

Here To Stay!

The Pilates/Yoga session by the river with Arienne has proved to be very popular so it is here to stay and will continue to be held every Saturday morning commencing at 830am. The cost will remain the same at just $5 for fletch fitness members, $10 for friends and or family members that attend with you and $15 for any casual attendees.

Saturday Trainings

Saturday Trainings

Saturday 14th November – 7am
Pilates/Yoga Session - 7am Beach Session at Beach Access 36. Don’t forget your towel for a swim afterwards, the water is warming up! This weeks Pilates / Yoga session is back on at 8:30 on Gympie Terrace as per usual.

Saturday 21st November – 7:30 am
River Session - commencing at 7:30am Lions Park Gympie Tce. Come on down and start your weekend on the river!

Pilates/Yoga Session - commencing at 8:30 Lions Park Gympie Tce

Our Timetable

Our Timetable

  • Monday 6am – Cardio Box
  • Monday 6pm – Conditioning Circuit
  • Tuesday 6am – Conditioning circuit
  • Wednesday 6am – Cardiomax
  • Wednesday 6pm Cardio Box
  • Thursday 6am Cardio Box
  • Friday 6am Conditioning Circuit
  • Saturday 7am
  • 1ST AND 3RD Saturdays will be Beach training sessions meeting at beach access 36 Tingira Crescent Sunrise Beach
  • 2ND AND 4TH Saturdays River Training sessions meeting at the Lions Park on Gympie Tce Noosaville

Melinda BakerIn the SpotlightMelinda Baker

In the spotlight in this edition of our newsletter is the lovely pocket rocket Melanie Baker! Mel is a long term member of the Fletch Fitness, she has an extremely positive attitude and always gives her absolute best effort at training. Mel’s dedication and determination is an inspiration to us all, she has excelled in her sport of hockey being a regular team member of the successful Queensland State Representative Team at the Women’s Master’s National Hockey Titles. Her brilliant individual performances at the National Titles have been rewarded with selection in the All Australian team two years in a row and in April next year she will be representing Australia at the 2016 Women’s Master’s Hockey World Cup to be held in Canberra. Be proud of your outstanding achievements Mel as we are all very proud of you! Thank you for being such an inspiration Mel and keep up your amazing work! J

Name: Melinda Baker

Occupation: Payroll for a transport company at Warana

Tell us something we don’t know about you.
I grew up in Gympie. When I left school I worked for the NAB for 10 years. After I got married I moved to Noosa and have lived here for the last 20 years.

What is your favourite Fletch Fitness session?
I like the Cardio Boxing because it gives you a good workout and is fun.

When you find yourself with 30 minutes of free-time, how do you spend it?
I don’t get much spare time but I sit on the lounge and read a magazine or watch TV if I do.

What is currently your main goal?
To stay injury free and be as fit as I can be for the Masters Hockey World Cup in Canberra in April next year.

Health – Embracing a Plant-Based Diet

Plant Based Diet What is a Plant-Based Diet?

It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

5 Awesome Health Benefits

1. Lower Blood Pressure
Most people living a plant-based diet automatically have lower blood pressure due to a higher intake of potassium-rich foods. Potassium helps lower blood pressure that leads to stress and anxiety. Most all whole grains, legumes, nuts, seeds, and all fruits and vegetables contain high amounts of potassium and Vitamin B6 (which also helps lower blood pressure). Meat and most all animal foods contain little to no potassium and actually raise blood pressure and cholesterol.

2. Lower Cholesterol
Speaking of lower cholesterol, it’s one of the main benefits you’ll receive from embracing plant-based foods. Most people don’t know that plants contain NO cholesterol, even saturated sources like coconut and cacao. While you should balance your fat intake no matter if you’re vegan or not, a plant-based diet is one of the simplest ways to lower cholesterol. Consider this: one egg has twice the amount of cholesterol as a fast food hamburger and fish contains almost or even more cholesterol than meat or poultry, depending on the type you eat. Plant foods like vegetables, fruits, whole grains, nuts, and seeds can actually lower rates of cholesterol and heart disease. For more on taking care of your cholesterol, check out these great tips to take care of your cholesterol on a vegan diet.

3. Better Blood Sugar
The number one way to fight high blood sugar is to eat more fiber. Its slows down absorption of sugars in the blood stream and as a result can help improve how hungry you are all day long, not to mention balance your cortisol levels that cause stress. Animal foods have been found to raise blood sugar, despite the myth that they help fight it.

4. Lower Rates of Cancer
A low fat, whole foods plant-based diet is the number one way to improve your chances at avoiding cancer risks (while also avoiding smoking and alcohol, of course). Animal foods have been linked to cancer, especially colon and breast cancer.

Weight loss5. Weight Loss
If you’re consuming a whole foods, plant-based diet (especially one that’s low in fat and processed sugars), you’re going to lose weight. A food high in raw, clean whole foods may improve your chances at losing weight even more, even though cooked foods may help with nutrient absorption. Weight loss naturally occurs when you consume more fiber, vitamins, and minerals than you do animal fats and proteins. Kathy Freston, vegan wellness expert, says that within two weeks of a plant-based diet, most people lose five pounds without going hungry or feeling deprived.

In a few weeks time I will be sending out the 7 Day Raw Food Detox Challenge to you all. This is an easy to follow program that has been put together my two nutritionalists to detox the body from the effects of processed foods, chemical-laced food and meats. I know that some of you have expressed that you find it hard to stick to a fully raw diet but as long as you aim for an 80/20 ratio you will still gain success. I urge you all to seriously consider taking on a plant based routine once you have completed the detox program, as there is little point in cleaning your body to toxify it again. Here is a great recipe to get you started because as you will further learn at our Vegan Feast, plant based nutrition is far from boring! Enjoy!

Lentil, Chard & Sweet Potato Curry

By Kristy Turner

Lentil, Chard & Sweet Potato CurryOne sure sign you’re cooking something really tasty is when the aroma fills your house and makes it smell magical. This is one of those recipes. Onions, garlic, fresh ginger, curry powder, and garam masala (a smoky, peppery blend of spices often found in Indian cooking) become incredibly fragrant while cooking. By the time you finally get to serve yourself a bowl, your nose won’t be able to handle the teasing any longer! Serve this gluten-free, soy-free, nut-free dish on top of rice or quinoa, or with a piece of vegan chapati, naan, or crusty French bread.

Recipe adapted from But I Could Never Go Vegan!


  1. Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, garam masala, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water as necessary.
  2. Add the broth, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.
  3. When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard, and cook until the chard is just starting to wilt. Add the salt and the pepper to taste, stir to combine, and remove from the heat. Serve warm.

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Have a great day & keep a smile on your dial!

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