Manal Garcia Fitness - June News 2018
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June News

Can you believe we are half way through the year already?  Winter has arrived in full force now with frozen fingers and toes as we venture outdoors.  This hasn't stopped everyone from training hard.  In fact group sessions, personal training sessions, run sessions and corporate groups are as busy as ever.  Why? Well we all know if we put the hard work in now, we will reap the rewards come summer. Also anytime of day is a great time to train.  A long run or sweaty session at lunch time is perfect as we won't overheat as we could in summer.  Just remember to keep hydrating, as it's easy to forget to drink as much as we need in the cooler months.
In this edition, meet Jenny - who's gone from Parkrunner to Half Marathoner.  She's one of the most dedicated people I've ever met.  Also read Lisa's story about fitting the May Madness Challenge into her life. Our next Challenge will be in August so stay connected to find out all the details. I also show you how easy it is to throw together an ïnsta - worthy grain bowl full of nutrients and colour.

Happy reading!

Have you missed an edition of the monthly Newsletter?  You'll find all issues here

In this newsletter:
Check out our  2018 Timetable to find a group session that works for you or email for more information on one-to-one or corporate training. 

XX Manal
Our client of the month - Jenny

"Three years ago I did my first ever run. It was 5km. I was beaten by a 5 year old... Truth be told, that 5 year old was my motivation to finish.  Fast forward a few years and a few injuries, I was left in a rut, unable to get under the 29 min mark.  Then, for my 40th I was gifted a bunch of sessions with Manal. Best. Gift. Ever! In just over 3 months training with Manal I have smashed 5km with a 26:21 PB, smashed every other distance time I’ve ever done and have run my most consistently.  Next week I will compete in my first Half Marathon! Couldn’t have done it without Manal’s constant support and her firm but kind encouragement to push harder.  I really think her special karaoke running technique helps me run fast too! I’ve had an absolute blast training with Manal and can’t wait to see what the next 3 months brings!"

I'm so glad I was your birthday present!!  We have made amazing progress with your running, your fitness and your taste in music ..hehe.... we've also become great friends too,  which is the icing on the cake!! Looking forward to more fun, sweat, singing and laughter with you ... Manal xx
Lisa and the May Madness Challenge - her story

How much fun was Manal’s fitness challenge?!
No sugar for a month. 
And a routine of exercises that jumped in rep’s each week. 

I loved seeing the posts and funny pictures of other’s antics in both doing the exercises and thinking up new sugar free foods. 

The challenge started pretty easily. The exercise were easy and I enjoyed not eating sugary foods. 

Three days before my UTA race (Ultra Trail Australia - 100km race)  my husband was retrenched. This threw me totally into a spin. I needed to keep my head together for my race and try to stay on track with the challenge. My exercises started to get haphazard and I let the sweet thing go during my race. 
I had unusually low energy in the first half of my race. So much so that I thought I might have to pull the pin. I don’t at all think this had anything to do with the challenge. More to do with the fact that my emotions were all over the place and I didn’t sleep well in the days before. And that I had been trying veganism for a few months and each time I go from my traditional vegetarian diet to vegan diet it doesn’t work for me. 

Doing the exercise routine in the first couple of days after my race was hilarious. Very like legs were blocks of wood. But I did them. 

But then in the last week, I think my stress levels, post race fatigue and nerves about my daughters upcoming childbirth got to me. My exercises and diet went to the wayside. Sadly I didn’t finish the challenge well. 

Thank you Manal for setting the challenge. Please do another one and I’ll attempt to fulfill it correctly next time. I really enjoyed it. 

Lisa with her new grand daughter Bella

Lisa continued...

Post script -
 I got into my race by the second half and enjoyed it. Unfortunately I didn’t quite do it in my goal time, but considering what I had going on in my life, it’s all good. 
My daughter has given birth to a beautiful baby girl. Perfect, fast and not too much pain labour and water birth. Feeding is going well and bubba Bella is divine. 

Thank you Lisa for sharing your story.  The May Madness Challenge, and all the Challenges are designed to try to fit in with our hectic, unpredictable lives. Even if the Challenges aren't fully completed, I hope everyone takes away some new skill, tool or knowledge for everyday life - Manal xx
A happy UTA finisher!!Lisa completing her Challenge exercises at Hells Gate in Noosa National Park -  A week before UTA

Join the Challenge page and get ready for the next Challenge in August!

 Curry Spice Vegetable and Grain Bowl

This is a bowl that is sure to energise you. It has all the components of a complete and satisfying meal: whole grains, protein, nutrient-dense vegetables and healthy fats. All of the vegetables are served lightly-steamed or raw to preserve vital nutrients. If you want to pack lunch for the week, make everything in advance and refrigerate each component in a separate container. Assemble your grain bowls each morning and top with fresh avocado


1 cup brown rice, uncooked
3/4 cup brown lentils, uncooked
1 small yellow onion, finely chopped
3 1/2 cups water
1/2 tsp sea salt
1 tsp curry powder
1 medium sweet potato
1 medium Yukon gold potato
4 cups chopped kale
3 cups shredded purple cabbage
Juice of 1 lemon or lime
Drizzle of olive oil
1/4 cup chopped fresh cilantro
2 ripe avocados, cubed


1.In a medium saucepan over high heat, combine the brown rice, lentils, water, salt and curry powder. Stir to combine and bring to a boil. Cover and reduce to a simmer. Cook until all of the liquid has absorbed and the rice and lentils are tender, about 30-40 minutes. If you need to add more water, do so.
2.Meanwhile, chop the sweet potato and Yukon gold potato into 1-inch cubes. Put them in a steamer basket and steam them over boiling water until they are fork tender, about 7-10 minutes. Set aside.
3.Add the chopped kale to a mixing bowl along with half of the lemon or lime juice, a drizzle of olive oil and a few pinches of salt. Massage the kale with your fingers until it becomes tender. Set aside.
4.Add the shredded cabbage to another mixing bowl and toss with the rest of the lemon or lime juice and a few pinches of salt. Massage the cabbage with your hands until it tenderizes a bit. Set aside.
5.When the rice and lentils have finished cooking, fluff them with a fork. Taste and add more seasoning, if desired. Then distribute them between four bowls (if you’re making four servings). Top with the steamed potatoes, massaged kale, purple cabbage, cilantro and avocado. Enjoy!
For this and other fabulous recipes visit Nourish The Roots
Copyright © 2018, Manal Garcia Fitness, All rights reserved.

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