A nourishing start to the day is vital to being healthy and feeling energised.
It’s important to provide your body with a nutrition powerhouse full of protein, low GI foods, fibre and healthy fats, as these nutrients take our body longer to break down. This slow burning energy will help to keep you powering and performing at your best throughout the day.

Oats are a low GI carbohydrate and also provide us with an excellent source of wholegrains and B vitamins, important for energy production. The fruit also provides a source of carbohydrate, giving our body its most efficient source of energy. The fibre found in the oats, fruit and chia seeds will also keep you feeling fuller for longer.
The calcium found in the milk and yoghurt is not only important for strong teeth and bones, but also helps with our muscle contraction when exercising. The protein also found in these foods is an important nutrient post-exercise, to promote the repair and growth of muscle tissue.
The nuts and peanut butter provide an excellent source of unsaturated fatty acids (healthy fats) important for brain function.

Overnight Oats
INGREDIENTS
• 1/2 cup oats
• 1/2 cup milk of choice
• 3/4 cup natural Greek yoghurt
• 1 tbsp chia seeds
• 2 tsp cacao
• 2 tsp roughly ground nuts of choice
• 1 tsp peanut butter
• 3/4 cup fruit of choice (e.g. 1/2 cup berries + 1/4 banana)
• cinnamon & ginger to taste

METHOD
1. In a bowl combine oats with milk + cinnamon & ginger.
2. In a separate bowl combine yoghurt, chia & cacao.
3. In a jar layer half the oats, spices if desired, nuts, fruit followed by yogurt, repeating a second layer before topping with peanut butter.
4. Jars can last in the fridge for ~2-3 days.

5 mins with Ariana

July 21st, 2024|

My life as a Physie girl in 5 words is ….. Fun, friends, caring teachers, learning, rememberable! The best

ADRENALINE

July 20th, 2024|

ADRENALINE is the body’s response to stress or fear. It is a hormone that is released into the

Tip Of The Week

July 19th, 2024|

A trunk forward bend is a difficult physie move to master. It involves strong core strength, control over

PHYSIE HACKS!

July 18th, 2024|

Here is a weekly series to help you perfect some key Physie positions. Watch the video to see

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery

 

Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.