I would like to say a big congratulations to, Good Vibes Fitness member,Fiona Gaffney who recently won the Bikini division with INBA. In October 2015 Fiona decided she wanted to compete in this event. Fiona always enjoyed training and decided to set her mind on aiming for this new goal.
Competing was about challenging her mind and body in a way she had never done before (Fiona said “4.15am starts definitely make you question your sanity!”)
Fiona felt by joining Good Vibes it gave her the competitive advantage she needed by being able to train very early in the morning when most other gyms are closed and again in the evening.
Placing first a couple of weeks ago was the perfect ending to many months of training hard for Fiona!
Combining pork, lamb, low-carb pasta and cheese, our low-carb take on mac and cheese is the perfect winter meal for the whole family. We recommend using Sedani pasta as these ribbed, hollow pastas help capture the dish’s full flavour, but feel free to experiment with other varieties.
For the Ragu
1 pack of low-carb Sedani
250g of coarsely minced pork
250g of coarsely minced lamb
2 tablespoons extra-virgin olive oil
1 Large onion diced
3 or 4 cloves garlic, chopped
1 tablespoon of tomato paste
100ml red wine (optional)
1 tsp paprika
2 tsp dried mixed herbs
For the Sauce
200g grated mozzarella cheese
50g grated parmesan
2 tsp of xanthan gum
For the Topping
1 slice of crisp bread
Grated mozzarella cheese
Preheat oven to 180 degrees
In a large saucepan add the olive oil, onion, garlic and salt and cook on a medium heat.
Meanwhile add the sedani to boiling water. Cook for 10 minutes or until al dente.
Once the onions and garlic have softened add the paprika and crumble the mincemeat into the pan. Cook on a medium heat for 4 minutes using a spoon to break-up the mincemeat.
Add the tomato paste, dried herbs and red wine to the mince.
Once the juice has reduced by half (approx. 2 minutes) turn the pan down to a low heat.
When the pasta has cooked drain and add to the Ragu and mix well.
Place the milk and grated mozzarella in a saucepan on a medium heat. Stir continuously so the milk does not stick to the bottom of the pan
When the cheese begins to melt turn the heat to low.
In a small bowl mix the Xantham Gum and a 2 tablespoons of COLD milk and mix well.
Add the Gum mix to the cheese sauce and stir continuously.
Blend the cheese sauce over a low heat with a bar mix style blender until it thickens.
Add half the sauce to the ragu & pasta & mix through.
Transfer the mix to a 30cm rectangular deep sided pan and add the remaining cheese sauce on top
Using a blender or even just by hand crumble the crisp bread over the top of the pasta mix.
Grate mozzarella on top and place in the oven for 10 minutes.
Note if you want to prepare the dish earlier, you can stop after step 15 and place in the fridge. When ready to serve continue with steps 16 & 17 but reheat in the oven for 20 – 25 minutes.
This colourful pasta dish combines olives, cabbage, feta cheese and low-carb pasta spirals and is the perfect way to enjoy a healthy lunch. We recommend Fusilli as it captures the feta cheese, but feel free to experiment with other low carb pasta options.
This dish also works well with the addition of croutons, for that extra crunch.
200g of Carb Freedom High Protein Pasta
100g of Feta Cheese
½ Red Capsicum
½ Yellow Capsicum
¼ red cabbage
1 Small Red Onion
2 Tbsp of Extra Virgin Olive Oil
Salt & Pepper
Bring a large saucepan of salted water to the boil over high heat. Add the Pasta to boiling salted water and cook for 15 minutes or until Al-dente.
Meanwhile finely chop the onion and place in a large mixing bowl.
Julienne (cut into thin strips) the capsicum and add to the onion.
Shred the cabbage and mix in with the onion and capsicum, along with the olives.
Mix the salad together in the bowl.
When the pasta is cooked, drain and set aside.
Crumble the feta with your hands over the salad [you want small pieces for the best result] and add the pasta, the warm pasta will slightly melt the Feta and create a creamy sauce.
Dress with olive oil and mix well. And add Salt and pepper to taste.
Serve in a bowl with finely shredded basil.
THREE TIMES AUSTRALIAN CHAMPION NATURAL BODYBUILDER ALI AHMADI is a versatile athlete, a Martial Artist, a Qualified Master Trainer and a performer in roles across stage and screen. He has accomplished a tremendous amount both in his personal life, and helping in the Transformations of many other Individuals ranging from average men and women to Professional Athletes during the past 10 years. It was through training his clients that Ali realised his true passion and purpose is to help others achieve their health and fitness goals. ALIFIT is designed to fulfil that dream.
Qualifications & Achievements
Ali is a Qualified Master Trainer, NLP Master Practitioner and has Certificates in Weight Loss Nutrition and Sports Nutrition.
MUSCLEMANIA JUNIOR MR. AUSTRALIA 2005
INBA JUNIOR MR. AUSTRALIA 2006
INBA WORLD CHAMPIONSHIPS 2006 JUNIOR
ANB MR AUSTRALIA 2011
WNBF ASIA PACIFIC 2011
ALI AS A PERFORMER In 2003, ALI BEGAN HIS PERFORMANCE CAREER, participating in the Xtreme Games, Sydney with The Deadly Moves Crew. During 2003-2007, Ali performed as one of the main acrobats in the circus group called Turn Up The Heat performing at events including Adelaide Fringe Festival. In 2008, Ali starred as NOMAD in the Channel 7 Television Show Australia Gladiators. Since 2008, Ali has been featured in a number of Film, TV, Commercial, Corporate and Modelling Productions including NIKE, ASICS, EVERLAST, SATURDAY DISNEY, NICKELODEON.
Focus, Believe, Achieve! We LEARN and GROW by overcoming Obstacles & Challenges. In order to Conquer our Obstacles we need a STRONG BODY and a DISCIPLINED MIND. Only then we are able to Transmute our Challenges to ENERGISE us and provide us the FUEL we need to TRANSFORM ourselves and REALISE our MAXIMUM POTENTIAL.
“Give Ali any challenge and he will literally rise to the occasion.” Rosanna Mangiarelli, Today Tonight Channel Seven
Place steak in a shallow bowl with garlic and 2 tablespoons vinegar. Rub all over beef. Cover and refrigerate for 15-20 minutes
Place noodles in a bowl and cover with boiling water. Stand for 5 minutes or until softened. Drain thoroughly.
Heat a lightly oiled chargrill or barbecue on high heat. Cook beef for 3-4 minutes each side until browned on the outside and cooked medium rare. Stand for 3-4 minutes, then slice thinly and combine with noodles, remaining balsamic and other ingredients. Serve warm or at room temperature.
On the 24th of September 2011 Good Vibes Fitness took part in the local Relay For Life event held at Macquarie Park.
Relay For Life is an overnight, community event where teams of 10-15 participate in a relay-style walk or run to raise funds for the Cancer Council. The event brings the whole community together for a night of fun, entertainment, celebration and remembrance.
With the event program offering the whole community something to enjoy – Good Vibes Fitness decided to get on board. Good Vibes Fitness put together a team of members who were eager to participate, celebrate life, remember loved ones who have been touched by cancer and empower the fighters against cancer.
With such a positive result and outtake Good Vibes Fitness is keen to continue and grow its support of community and fundraising events.
With 1 in 2 Australian men and 1 in 3 Australian women will be diagnosed with cancer by the age of 85 and is a leading cause of death in Australia.
My name is Denesh Gibson – Ivon I am 40 years of age, I started Training at Good Vibes about 7 weeks ago. My goal was to lose weight, get fit and tone my body. Since I have been training at Good Vibes I have lost 15cm around my waist in 7 weeks.
The trainer put together a training program that helped me achieve my goals. Without their help this would have been very hard to do if at all. It’s also great to know if I have any questions or don’t really understand an exercise I can contact them and they will help solve the problem.
“When I decided it was time to start leading a healthier lifestyle, I knew from previous attempts joining a Gym was the easy part. I was unsure of where to start and very confused by all of the information and opinions on how to reach my goals.
I was lucky enough to find out about Good Vibes and their trainers who have really taught me the secret to achieving the lifestyle change I desired. By following the training program, eating and rest routines I have lost an impressive 4kgs in weight and 7cm from my waist within the first 4 weeks.
Good Vibes’ professional approach and ability to explain what you need to do and why is very helpful. This also really helps in keeping me motivated for success. The turnaround in the way I feel both physically and mentally has been unbelievable.”- Matthew Gilhooly
Another member of Good Vibes has transformed his body and life. Mick’s concern about his weight and its side effects on his health, performance dropped at work and poor quality of life drove him to do something about it. He began training at Good Vibes Fitness weighing in at 110kg and since then has shed an amazing 35kg through hard work and a healthy diet.
Since he has taken control, his body and life have shifted to a positive lane. Mike now understands the importance of living a health and fit lifestyle and will encourage others to do the same. Exercise and diet are important but total commitment is the single most important thing and mikes was second to none.