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WEEK 9

FREESTYLE + JUICE DETOX (2) WEEK:



June 13 7pm Garrison Gym

7pm Meet + Greet and Mindset Talk

7:30pm PILATES IBIZA VIBES

8pm Freestyle Fitness Class

8:30pm BrainFIT Balance

8:50pm Relaxation / Cooldown

Chance for quick Q+A

Raffle Prize + Opportunities!

Get your tickets: https://www.nataliehill.com/product-page/specialised-class


FITNESS

WARM UP / POST WARM UP









NUTRITION

Pineapple and coconut smoothie

Serves 2 Ingredients

• 1⁄2 fresh pineapple, chopped

• 2 bananas

• 400ml of coconut milk

• 1 tsp organic cashew nut butter

• 4 ice cubes

Method

1. Add all ingredients to a food blender and blend until smooth.

2. Pour into a large glass and enjoy.


Mint Juice

2 Oranges

3 Carrots

1-2cm Raw Ginger

4 Sprigs of Fresh Mint

1 small handful of Ice

Peel the oranges, remembering to leave the white pith on as this is where the majority of

the nutrients are to be found. Juice ingredients, pour over ice to serve.


Ginger Juice

2 stalks celery

1/2 cucumber

1.5cm ginger, peeled 1/2 cup parsley

1/2 lemon, juice only 1 green apple

2 cups spinach

Juice all ingredients.


Beetroot Juice

1.5cm fresh ginger, peeled 3 beets

3 carrots

3 stalks celery

Juice all ingredients.


Super juice

2cm fresh turmeric 4 carrots

1cm fresh ginger

1 orange

1/2 lemon

3 stalks celery

Juice all ingredients.


Green Smoothie

Ingredients

• 2 celery sticks

• 1⁄2 cucumber

• 1 tsp cashew nut butter

• 1 tsp coconut oil

• Handful of spinach & watercress

• Half an avocado

• Splash of coconut milk, depending on how thick you like it

• 4 ice cubes

Method

1. Place all ingredients into blender and blend until smooth.

2. Pour into a large glass and enjoy.


Banana and cinnamon smoothie

Serves 1

Ingredients

• 4 ice cubes

• 1 large banana

• 1 tsp cinnamon

• 250ml coconut milk

Method

Place ice cubes, banana and coconut milk into a blender. and blend until smooth.

Pour into a large glass and enjoy.


Pink detox juice

3 Apples

1 Carrot

2 – 3cm of Lemon

1/4 Yellow Bell Pepper 2 – 3cm Cucumber 1/4 Celery Stalk

2 – 3cm Broccoli

2 – 3cm Raw Beetroot 1 Avocado

1 small handful of Ice

Juice

Place one whole apple in the juicer and then add all the other ingredients except the

avocado, finishing off with the final apples and juice.

Blend

Place a couple of ice cubes in the blender along with the flesh from the avocado.

Add the juice anblend until creamy and smooth.


Spicy butternut squash soup

Ingredients

1 Butternut squash, 1 red onion

2 Garlic cloves, 1 red chilli,

1 small bunch coriander,

1/2 tsp cumin seeds, 300ml vegetable stock, 1 tsp coconut oil.

Method

Fry the onion, garlic, coriander leaves and chilli in the coconut oil. Add the diced squash

and onion for 2 minutes then cover in stock and cook for 30 mins. Season with salt and

pepper.


Curried cauliflower & lentil soup

SERVES 3 - 4

Take one cauliflower and blend with red lentils, fennel seeds, curry paste and lemon juice

to be rewarded with this warming, hearty soup

Ingredients

1 cauliflower

11⁄2 tbsp oil

2 tsp fennel seeds

150g red lentils

3 tbsp curry paste of your choice

1⁄2 lemon , juiced

Method

Remove the outer leaves from the cauliflower, cut off the stalk and roughly chop, then cut

the head into

small florets. Toss a quarter of the florets in 1 tbsp oil and 1 tsp of the fennel seeds,

season well, then tip into a roasting tin and set aside.

Heat oven to 220C/200C fan/gas 7. Heat 1⁄2 tbsp oil in a saucepan over a medium heat

and add the re- maining fennel seeds, toast for 2 mins, then add the lentils and the

remaining cauliflower. Stir in the curry paste, then add 1 litre water and bring to the boil.

Simmer for 25 mins until the cauliflower is tender and the lentils are cooked through.

Meanwhile, put the roasting tin of cauliflower in the oven and cook for 20 mins until crisp

and slightly charred. Tip the soup mixture into a food processor and blitz until smooth, tip

back into the pan to warm through, adding the lemon juice and a little water if it’s too thick.

Tip into bowls and top with the crispy cauliflower and fennel seeds to serve.


Turkey and lime salad

Ingredients

1 turkey steak, 1/2 iceberg lettuce, 1 carrot shredded, cherry tomatoes, 1 lime, 1 tsp

coconut oil.

Method

Squeeze 1/2 lime and spread 1 tsp coconut oil on a turkey steak and grill. Mix the salad

together and squeeze over remaining lime juice. Serve all together.


Baked cod salad

Ingredients

1 fillet cod, 1 lemon, cherry tomatoes, 1 bag spinach, coconut oil,

Method

In a tin foil parcel place in fish, sliced lemon, cherry tomatoes and season with coconut oil,

salt and pepper. Wrap up and bake for 30 minutes or until cooked. Serve with spinach.


Avocado salad

Ingredients

12 large cooked prawns, 1/4 cucumber, 1/2 avocado, 20g cashew nuts, 1 tsp olive oil,

juice of half a lime, chilli flakes, 2 handfuls spinach.

Method

Combine the lime juice, olive oil and chilli flakes. Mix all ingredients together in a bowl.