Federal and Wolfe – meal of the month

Just Train has a preferred partnership with one of the best inner city cafe’s going, the Federal and Wolfe, just off Albert st. They are well known for their friendly staff, awesome coffee and their menu that includes an array of dishes that emphasise organic, gluten free and free range foods.

Once a month I will highlight one of their menu selections that promote cleaner eating and better choices when it comes to fine cafe’ dining.

The Brunch Bowl

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  • House smoked salmon, cucumber, onion, capers, slow roasted vine tomatoes, fresh greens with tahini dressing topped with a poached egg
  • $17
  • calories – 401
  • carbs – 15gm
  • fat – 15gm
  • protein – 32gm

Packed with protein, omega 3’s(good fats) and water based carbs , the Brunch Bowl is ideal if you are looking for a delicious, but light meal for mid morning, lunch or afternoon tea.

Get into the Federal and Wolfe today and try it out!

Happy eating team!

 

 

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Agility ladder – advanced

 

The final part of my agility ladder series – advanced drills!

Working your way up to these drills using the previous videos will help you get a grasp on them, and hopefully keep you engaged in improving your agility and foot speed, be it for a specific sport, or just to improve your cardio using something a little bit different.

The most important thing….. have FUN with them!

Click this link for the beginners video Agility Ladder – beginners guide

Click this link for the intermediate video Agility ladder – intermediate

Happy training team!

Agility ladder – intermediate

 

Here is part 2 of my short series on the agility ladder. These drills are a bit more testing than the previous video, especially for your speed and co-ordination.

If you find these difficult to begin with just slow everything down until you find your rhythm, and slowly increase the speed.

Again for an extra challenge try these backwards, and to really keep you on your toes, give yourself time challenges(e.g. get thru all these drills as fast as possible) and give yourself punishments for moving the ladder(e.g. 2 push ups every time you touch the ladder)

The last agility ladder video will highlight how you can mix these drills up to really test yourself!

Happy training team!!