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January 1, 2030
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KETO STYLE LOADED CAPSICUMS
250gms premium grass fed angus beef mince
1 chorizo sausage, diced
1 brown onion, diced
3 capsicum, tops cut off and seeds removed
4 cloves garlic, diced
2 bread and butter cucumbers
4 mushrooms, diced
1 teaspoon salt
1 teaspoon pepper
1 can crushed tomatoes
3/4 cup tomato sauce
1/2 tub ricotta
1/2 cup mozzarella cheese, grated
Extra mozzarella cheese for topping
Preheat oven to 180 degrees celsius Fan Bake.
Nutritional Info ;
Servings - 3
Calories - 381
Protein - 35 grams
Fat Total - 23 grams
Carbs - 8 grams
Sugar - 4 grams
Sodium - 653 mg
Join Nikayla in the second episode of 'Keto Style'.
Join your coach Nikayla in our latest series "Keto Style".
In this series Nikayla will take you through her journey and how she makes Keto work for her lifestyle. Tips that you can implement into your own journeys to make it that bit easier and a chance for you all to get a different perspective on the flexibility of Keto.
Let's work together.. lets get results and let's be happy. It's time to make some positive changes and feel great !!! :)
Join your coach Nikayla & new Nutrition and Training client Murray on a shop around the supermarket. Prioritise your health and fitness today with a team that cares about you !! :)
After returning back home from a great family holiday over to Bali, being only 4 weeks out of my first Powerlifting competition, I knew I had to shed the weight I had put on fast in order to make weight for my competition.
With the help from Brendon and Nikayla I was able to do a mini cut and shed 6.5kg's in 4 weeks! They did my Nutrition programme in such way where I was consistently going down in weight each morning, but also made it possible to retain my energy levels and strength which is so important with my sport.
About 2 weeks out from my competition my food actually got increased and I was still losing weight!
This meant my energy levels peaked and my strength felt better than it ever had before! Come weigh in at my competition there was no stress as to whether I would make weight or not due to Brendon and Nikayla preparing me so well. I weighed in at an all time low for me at 55.8kg's!
Comp day meals consisted of oats, protein and pineapple (Favourite meal ) which spiked my energy levels tremendously and I instantly felt prepared to go out and lift some heavy weight!
I came away from my competition as the first place getter in my class and also the first place getter for the overall females. Without the help from Brendon and Nikayla I would not have been able to drop 6.5kg's in time for my competition and I also wouldn't of been able to perform the way I did on comp day.
Both Brendon and Nikayla's knowledge on Nutrition is insane and I 100% recommend them to anyone wanting to achieve their goals.
Dear Nikayla & Brendon,
I would just like to say a massive thank-you to you both, for helping me in the short 2 weeks between the Nabba/Wff Wellington show & Nationals. As a season competitor I've been competing for a number of years now but you are always learning, pretty much every comp you do & then chuck hormones & age in the mix & your back to the drawing board once again. I was lucky enough to catch up with these amazing guys backstage at the Wellington Show & with having a few hiccups with doing my own prep, together we hatched a plan for Nationals.
With just 2 weeks I wasn't sure it was possible, but decided to go hard ball, trust the process & just listen & do as I was told. The pressure was on! With their passion, dedication & determination they took up the challenge & we started working together. My progress in such a short time frame, blew me away!! You have full support & guidance right through, till you reach stage time. They were unable to be with me on the day but that didn't stop them at all, constant communication & updates made me feel at ease. I looked leaner & tighter for Nationals compared to the Wellington Show & that was our goal.
I wouldn't hesitate to have Nikayla & Brendon do my full prep for another show & would highly recommend them to anybody, whether for a Bodybuilding Comp, weight loss, general health & well being or to sort out those darn hormonal issues.
Thanks again, you guys totally ROCK!!! XXX
Brendon from Dynamic Nutrition offers a different perspective on CONTRACEPTION. Do your research , back your decisions with education and always think of your long term health .
A huge shout out to these three fabulous ladies competing this weekend !!
Paula Fearnley representing Dynamic Nutrition in Christchurch at the Nabba/WFF Nationals as a Figure competitor.
Jas Baker also in Christchurch at the Canterbury Raw Cup as a Sub Junior Powerlifter.
PK Khatri gracing the stage in Wellington at the IFBB Wellington Champs as a Bikini competitor.
All three of you have worked so hard !!! It is your to shine, go out there and absolutely kill it, give it everything you've got. We are so proud of you !!!
Here at Dynamic Nutrition we have an amazing team and not just of men. These three ladies and your coach Nikayla Baker are leaders in their respective sports, if you'd like to join our team of strong, independent women feel free to give any of them a message and have a chat with them about what it's like to do what they love.
I began my weight loss journey in November 2016 using an intermittent fasting approach and lost 8-9kg in 8 weeks. However, Christmas fast approached, and I struggled to get back on track after the festive season. Between January and May I continued the fasting approach, and attending the gym, but wasn’t strict about any of it. With a rather hectic schedule, a busy part time solo mum (5 children) as hubby worked away quite often for long periods of time , working 20+ hours a week, running a business, coordinating playgroups and travelling around the country attending to children’s sports and events, then taking on a foster child, I began to feel unhappy about my weight and lack of progress losing it. Not to mention a sense of overwhelming exhaustion.
I began a search for a personal trainer, and tried a few with no response, before stumbling across Dynamic Nutrition. What I liked about reading through their website, was the many different approaches/styles they offered including life coaching, and decided to make contact.
Brendon got in touch
with me through skype, and from there my journey kick started. When he
talked about training from home, I wasn’t truly convinced that I could stick to
this, and wondered how I was even going to fit this all in. Our first
skype session began followed by a Training programme and Nutrition plan.
What I loved about this, was the fact Brendon and Nikayla took everything into
account and provided me with a holistic programme, really focusing on my health
and well-being, but incorporating my goals. The Nutrition plan was
simple, affordable and delicious, while fitting my lifestyle and sticking to
the fasting approach. The Training was also manageable where I took it
day by day to begin with, always asking questions when needed. Both
Brendon and Nikayla were there right by my side available and responsive to all
of needs and questions, which gave me more motivation as I was doing this at
home by myself.
What I began to notice was on my treat days I would do home-made cooking/baking for the entire family (youngest child has food allergies), using gluten, dairy and sugar free recipes. Some would be put away for school lunches, while the remaining we all got to eat together as a family. My children, particularly my youngest began getting involved with the cooking too (she’s now 3 years old).
When our foster child moved in, we made a decision as a family to eliminate as much sugar as possible from our house, and the Sunday cooking/baking is now a weekly norm.
As my training progressed, and weight began to decrease, my hubby has since jumped on my ban wagon, and joins me for my cardio sessions and a weight session, while getting himself back into his own sports.
Though my meals are specific to my nutrition plan, our family meals and children’s lunches and snacks are based around similar foods (obviously appropriate for their needs). My family now look forward to their treats, and are all eating a healthier balanced diet. My toddler will often join me too during my workouts.
After 15 weeks, I got to meet Nikayla and Brendon for the first time in person, accompanied with my first training session with Nikayla, and although nervous to meet them both, I thoroughly enjoyed my session.
10kg down now, with no alcohol or sugar for the past 15 weeks and sticking to the plan and still working towards my goal weight, I would sincerely like to thank Brendon and Nikayla for giving me clarity in both mind and body, subtly pushing me, your ongoing encouragement and support, and proving me wrong that working out from home is actually achievable. My family and I are extremely appreciative and grateful. My older children are loving their new mum 😊
The shows are over and we are now entering the Post Comp Phase. 🏋
Post comp can involve a lot of adjusting, a lot of mind games about your body composition and a lot of discussions go down about what is next...
We are definitely lucky to have each other through this journey as there's someone there to share the feelings with and remind you that staying in comp condition all year round just isn't realistic, not with the goals of putting on more size and bettering our physiques for next year 😆
Stay tuned guys
Now my 2017 comp season is done n dusted I'd like to share a bit of my experiences with everyone in regards to my thoughts of how it all went.
So approx 30 weeks ago now we set out with a plan of attack to do 2 shows this year, Nelson and Pan Pacific Champs. We went with a long prep approach to allow my body to slowly lose body fat whilst maintaining muscle mass and keeping healthy. At the 9 week out mark we changed the overall plan slightly.. I decided I wanted to do Pans and then carry on to the Wellington champs 3 weeks later. Prep up to this point was rather cruisey still eating plenty whilst doing minimum extra cardio a long side my physical job. Even though fat was still dropping at this point Brendon decided that if we wanted to reach that next level of condition for me we better step things up and increase output and lower calories which I was happy with.
At the two week out mark from pans I was happy with my condition and the package I was bringing, improving significantly upon my last 2015 outting which was one of my goals. So bring on comp day.. the show was great, all 3 of us were competing but we all stayed focused and supported each other and had a lot of fun. I placed 2nd out of 8, coming away with good feedback from people saying I should've won.. At the end of the day it is what it is bodybuilding is a subjective sport, I thought I deserved the win but it's in the judges hands.
So now the focus was the Wellington show in 3 weeks time. The goal was to bring a better conditioned physique and make weight again and compete in the same class. We spent the 1st week after Pans feeding the body up and resting it before dropping it back into a hard deficit to lose more fat. The plan worked well and I achieved better condition bringing more separation and detail all over especially glutes and hams. Making weight this time around seemed a little bit harder but we persevered and got there weighing in just under 80kg, 79.4kg.
The Wellington show was a long show for me, starting at 12 and not ending till 8, I wasn't on until 3.30pm for my class then after taking that out I had to wait for overalls at 8pm. I was feeling confident going into overalls and I got out there with all the other class winners, posed hard and took it out which was an amazing feeling as I was ticking off a huge goal of mine, what a way to finish the season!
Working with my brother has been great, he understands how my body functions and it's nutritional needs which is important and he made solid decisions throughout the whole prep and offered advice every time I needed it. His knowledge on diet, supplementation and training is truely next level and I look forward to continuing working together in the future and smashing more goals of mine!
Brendon and Nikayla have been sharing their journey to the stage for the last 12 weeks and what better way to end this part of the series than for you all to see us winning our classes and being asked THE QUESTION 😲😲 Will we become WFF Professional Athletes or have we got other goals we want to achieve as Amateurs first??
So the show is done and dusted. Both taking home our class wins and being offered Professional League cards. :D
We now come to you live from a pool in Bali, recaping on the prep and show day. What is coming up next for team Dynamic? :)
The day we'd all been waiting for. Show day ! Join us in this video for a quick look backstage and the latest update on how we're all doing. Stay tuned !!
Here we are guys !!! 6 days out from the biggest show of the year !! Sit down with us as we give you a run down on how the final few days all come together and the last little thoughts and feelings on how everyones tracking :)
2 Weeks Out Guys!!!
It's been a hell of a journey and it's not over yet. Let's see if we can last the rest of the prep with no breakdowns haha
Make sure you check this installment out as we've included some clips from our latest train too
I came to Dynamic Nutrition back when i started up boxing again. I had set myself a goal to be fighting under 75kg and be as lean as possible without dropping any existing muscle.
took this on board and asked a lot of questions about workouts and
other activity levels to find out exactly what was required. So i was
set up with a full meal plan, i got eating
more food then i ever had before! It was great!
My energy levels have been boosting so training has been a breeze after work.
My health and fitness levels are up and just over all feel super healthy in general. The muscle was slightly building and the fat just falling off.
Not having any guesswork to make my weight for weigh in made it so easy and stress free leaving me ripped and ready fight, so my focus could go on the training and preparing for fight day . I recently competed in the central north island boxing champs and come out on top of my weight class.
Diet has definitely played a massive part of my training and Brendon got it spot on. So much knowledge and motivation!