Six Pillars Coaching and Care

24/05/2026

Crispy Herb Crusted Salmon with Rice & Greens

Ingredients (Serves 4)

* 4 salmon fillets (150–180g each)
* 2 cups cooked jasmine rice
* 2 cups rocket/arugula
* 1 lemon, sliced

Crumb Topping

* 1 cup panko breadcrumbs
* 2 tbsp parmesan cheese
* 1 tsp garlic powder
* 1 tsp onion powder
* 1 tsp dried parsley
* 1 tsp paprika
* Salt & pepper
* 1 tbsp olive oil

Salmon Seasoning

* 1 tsp garlic powder
* 1 tsp paprika
* Salt & pepper
* Juice of ½ lemon

Instructions

1. Preheat oven to 200°C.
2. Pat salmon dry and season with garlic powder, paprika, salt, pepper, and lemon juice.
3. In a bowl, combine breadcrumbs, parmesan, parsley, paprika, and olive oil.
4. Press crumb mixture firmly onto the top of each salmon fillet.
5. Bake for 12–15 minutes until salmon is cooked through and golden on top.
6. Cook rice according to packet instructions.
7. Plate with a bed of rocket, rice on the side, and salmon over the greens. Finish with fresh lemon slices.

Approx Macros (Per Serve)

* Protein: 32-38g
* Carbohydrates: 35–40g
* Fats: 22–26g

Perfect for meal prep

12/05/2026

That just about sums it up
Happy Wednesday
🌸

21/04/2026

Weekly meal ideas

If you’re trying to stay on track without overthinking it, here’s a simple, high-protein week of meals that actually fuel your body properly

🥣 Breakfasts
Overnight oats with cinnamon, blueberries & chia
Your Protein, fibre, slow-release energy to start your day right

🌯 Lunches
Tuna pasta salad wraps
→ Easy, high protein, and keeps you full for hours

🍛 Dinners
Beef stir fry with loads of veg, brown rice. Your iron, fibre, and complex carbs for energy

Extra option for the week
Chicken curry with basmati rice

Snacks
Raspberry granola bars or Greek yogurt
Keeps cravings under control without the crash


❤️

28/01/2026

Keep it Simple,

If it isn’t helping you reach your goals, let it go.

❤️

28/01/2026

Do the basics. Every day.


#ａｄｖｉｃｅｆｏｒｌｉｆｅ

28/10/2025

Here are five key facts about fitness that women over 35 usually want to know (and often don’t get told clearly):

1. Muscle matters more after 35.
From around 30, women naturally lose muscle mass each decade (sarcopenia). Strength training isn’t just about “toning” — it protects metabolism, bone density, joint health, and makes weight management easier.

2. Hormones change how your body responds.
Shifts in estrogen and progesterone (perimenopause and menopause) can impact energy, recovery, and fat distribution (especially around the belly). Training and nutrition may need to adapt — more protein, resistance work, and smarter recovery.

3. Cardio alone won’t cut it.
Running or HIIT isn’t the full picture. Intact it could be your enemy.
A balance of strength, mobility, and cardio - YOUR STEPS - GET THEM IN!
Help hormone balance, and long-term fitness.

4. Recovery is as important as training.
Sleep, stress, and recovery become more critical with age. Overtraining can lead to burnout, injury, or stalled results. Recovery strategies (mobility, stretching, lower-intensity sessions) help keep progress sustainable.

5. Nutrition has to work with your lifestyle, not against it.
Protein becomes essential (around 1.6–2.2g per kg of body weight daily is often recommended). Balanced nutrition supports energy, muscle, bone health, and hormone changes — not just weight control.

27/10/2025

Your health is built on six solid pillars – exercise, sleep, nutrition, limited stress, hydration, and mental health.

Think of them as the foundation for a stronger, healthier, happier you. Fuel your body, move daily, rest well, keep calm, drink up, eliminate the BS and protect your mind.

When one pillar wobbles, the others work harder, keep them all strong, and you’ll be the Best Version of YOU.

❤️

27/10/2025

Some great breakfast ideas:
🍳
* Scrambled eggs with toast, oatmeal topped with fruit, or Greek yogurt with honey and granola.
* Smoothie with banana and peanut butter, overnight oats, or avocado toast.
* Breakfast burrito with eggs and veggies,
* Pancakes with berries, or a veggie omelet.

23/10/2025

Who said kidney beans are just for savoury? Packed with goodness, rich in protein, and tastes just like the real deal. 🫘

22/10/2025