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Shelley kamil

Certified Pilates Instructor, Barre Instructor & Health Coach

Vegan Sweet Potato & Cob Salad

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Everyone needs a good, solid, go-to Salad. This is mine. And since once upon a time I bought the Wine, I want to be sure it’s a crowd pleaser. One that will bring an equal amount of joy (arguably more or less, pending when you’re at on the wine front ;)). None the less, I do tend to make this Salad a lot. Vary it, sub in toasted nuts of your choice, mix up the greens or the dressing, switch Sweet Potato for regular crispy Roasted Potatoes and make it your own go-to version. However you bring it, or serve it, at home, or out and about, I hope it brings you joy xx

Recipe Ingredients
Serves 3-4

1 Sweet Potato, peeled and diced
1tbs Extra Virgin Olive Oil
3/4 cup of Walnuts
3tbs Sesame Seeds
1tbs Maple Syrup
1-2 Corns, boiled and shucked
4 generous handfuls of Mixed Leaves
1/2 Radicchio Lettuce, sliced
1/2 Avocado, finely sliced
2 packets Cherry Tomatoes, halved
Dressing
Juice of Half a Lime
1tbs Pure Maple Syrup
1-2tbs Extra Virgin Olive Oil
3tbs Apple Cider Vinegar
Pink Himalayan Sea Salt to taste

Directions
1. Pre heat oven to 190degrees. Line a baking tray with Baking Paper. Toss the Sweet Potato in 1tbs Olive Oil plus Sea Salt, coat evenly and transfer to baking tray. Bake for 25-30 minutes or until golden and crispy. Remove from the oven and set aside. Allow to cool.
2. Meanwhile heat a non stick pan on medium heat. Add the nuts and seeds. Toast until slightly golden. Right before removing from the heat, drizzle with Maple Syrup & sprinkle with Sea Salt, stir for a few seconds, until they from clusters, remove from the heat, careful not to burn. Set aside.
3. Whisk together dressing ingredients and set aside.
4. Assemble your Salad. Mixed Leaves, Avo, Cherry Tomatoes, Corn, Sweet Potato plus Nut & Seed Clusters. Drizzle with Dressing, mix well to combine, sprinkle with a little extra Sea Salt and Enjoy xx


The Easiest Veggie Miso Soup

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For those days you need something Cleansing and Soul Soothing. This is the easiest, flavourful soup that can be made in a few minutes flat. Filling and nourishing, enjoy it lunch or dinner, knowing you are filling your body with pure goodness.

Ingredients
4 cups boiling water
2tsp Miso Paste
2tsp Maple Syrup
2tbs Tamari
2tbs Brown Rice Vinegar
Juice of 1/2 Lime
1 carrot, sliced
1 Zucchini, chopped
12 Button Mushrooms, sliced
2tbs Sesame Seeds
2 Handfuls toasted Seaweed, shredded
2 Handfuls Spinach
1/2 block Firm Tofu, cubed
Buckwheat or gluten free Noodles, cooked per pack instructions

Directions
1. In a medium sized saucepan, combine boiling water, Miso, Maple, Tamari and Vinegar and allow to simmer. Add the Carrot and Zucchini and continue to cook until veggies have softened.
2. Pre heat oven to 190degrees. Line a baking tray with baking paper. Add the cubed Tofu with a splash of Tamari, mix well to coat. Transfer to the oven and bake for approximately 10 minutes or until the Tofu looks like small crispy croutons. Remove form the oven and set aside.
3. Heat a small Non Stick skillet over a medium flame and dry fry the Mushrooms. This will enhance the flavour of the Mushrooms. Once golden, set aside.
4.. Add the Mushrooms, Tofu Croutons, Spinach and Cooked Noodles to the Simmering Soup, sprinkle with Sesame Seeds, Seaweed and a Splash of Lime. Divide between two serving bowls and enjoy xx

Navigating wellness during winter solstice

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It’s the shortest day of the year and with the daylight reduction people often feel a version of a winter mood which is marked by low energy, loss of interest in regular activities, changes in appetite and more.

We speak to Wellness Coach & Pilates Instructor Shelley Kamil on how dynamic movement, wellness rituals and nutritious food are important to keep in mind as we head into the winter months.

Q – What’s your advice around setting fitness goals for this time of year? It’s so much harder to get motivated when it’s cold. How do we keep this up?

Perspective is everything. When we adjust how we perceive Winter everything shifts. Rather than seeing it as just a chance to rug up & hibernate (though that’s fun too), I love to view it as a gateway to transform, revitalise and renew. Those quieter months are an opportunity to lay low, practice self care and be true to the goals and dreams we set for ourselves. Come Winter’s end, you’ll be ready to emerge full of vibrancy, in the best form and ready for the Summer ahead.

Q – Any modifications / advice for working out indoors? How do you keep things interesting?

I am a strong believer in shaking up your workouts. Challenging the body with variations and changing routines so that you are forever evolving and progressing. I teach a blend of disciplines from Pilates and Barre to Fascia Fitness so that no two workouts are the same. Keeping the mind and body engaged with Dynamic Flows that are targeted and results driven.  

Q – With the cooler months there often comes a mood change, what do you suggest to integrate and how does this play a part in wellbeing over this time?

Having a definitive rhythm to our days is equally important in the cooler months where we tend to relax the reins. Of course, in summer the motivation comes a little easier, there are beach days, long summer nights and skimpier attire. But the magic happens in Winter – that shift in mindset is the ultimate game changer. Start with a couple of gentle steps; setting the alarm 10 minutes earlier to meditate can have a ripple effect on the entire day, as will making the choice to Move your Body. Those are my non-negotiables (as a mom of three, I admit, sometimes life will get in the way, but it’s about what you do MOST of the time).

QI- t’s normal to have appetite changes over this time, do you have any go-to’s to make sure you’re staying nourished and hydrated?

Our bodies are so incredibly intelligent and, if we listen closely, they will tell us exactly what we need. Of course, if our diet is high in sugar and filled with processed food, it is hard to hear them clearly and it’s easy to be confused. Eating mainly natural, wholefoods will help us decipher our cravings and nourish our bodies.

Ayurvedic traditions believe in igniting our Digestive Fire, our Agni. In Winter, focusing on Warm, Cooked Foods with Nourishing Herbs and Spices for Flavour to aid digestion and boost metabolism. That doesn’t mean you have to say goodbye to salads, but try pairing roast or sauteed veggies back with your protein of choice, or adding delicious soups to the menu. My personal favourite is Roast Veggies on Gluten Free Toast.  

Q – Any other mood-boosting hacks you personally use and love?

When it comes to feeling good in the Winter months, my top tip is movement which boosts metabolism and increases blood flow. It is equally important to ensure we are getting plenty of sunshine & vitamin D during the Winter months which helps to boost the mood almost instantly.

ABOUT SHELLY
Shelley Kamil is a Certified Pilates Instructor (Breathe Education), Barre Instructor (Barre Body), Wellness Coach (Institute of Integrative Nutrition), Fascia Fitness Instructor (Fascia Training Academy), Certified in Pre and Post Natal (Barre Body) and Certified in Movement Principles (Balanced Body) and of course a mama of three beautiful girls (which is a Certification in and of itself!)

Shelley also teaches a Dynamic Blend of Pilates Barre and Fascia Fitness with over 100 workouts on Platform Rhythmic Pilates . You can find a sample of these workouts, recipes and wellness on her Instagram @rhythmicpilates

This Article is an extract from The Upside Journal
https://www.theupside.com.au/journal/navigating-wellness-during-winter-solstice

Super Crunch Salad

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Whenever I need a little boost, I go heavy on the Salad / Nutrition side of things. I have a little one recovering at home from surgery at the moment, and as you can imagine, she has stolen my heart in the process. That said, it means more time spent at home, less time teaching and a little more time in the kitchen – if you know what I mean. Of course it would be easier to just eat whatever and throw caution to the wind and join her for (vegan) ice cream all day 😉 But, I know, and I wish I could write this all in capitals to convey how intensely I believe this, that when life is demanding and your loved ones need you, it serves you and them, so much better when you feel good from within, when you’re radiating a little vibrancy and glow, even in the most challenging times. And so, it’s not just the effect of how you feel from nourishing your body this way (not withstanding some dark chocolate at night), but it’s equally the process of prepping the food that is soul soothing in and of itself. Now, if you’re here reading this, I’m guessing it’s for the recipe and potentially not the chatter, so without further adieu…

Super Crunch Salad
Ingredients
Serves 2
1 Sweet Potato, diced
2tsp Extra Virgin Olive Oil
2 Generous handfuls of Mixed Leaves
1 Carrot, grated
1 Cucumber, sliced
Handful Sugar Snap Peas, sliced
2 Handfuls Alfalfa Sprouts
1 Red Capsicum, diced
2 Sweet Tomatoes, diced
1/2 Avocado, diced
4tbs Slithered Almonds, toasted
2tbs Sunflower Seeds, toasted
Dressing Ingredients
2tbs Apple Cider Vinegar
2tsp Extra Virgin Olive Oil
2tsp Maple Syrup
2tsp English Mustard
Pink Sea Salt
Juice of 1/2 a lemon

Directions
1. Heat oven to 190degrees. Line baking tray with baking paper. Spread Sweet Potato, coat with olive oil, mix thoroughly and transfer to oven. Roast for 30 minutes, or until golden and slightly charred.
2. Mix Dressing Ingredients together thoroughly.
3. Divide leaves between two serving bowls, add the grated Carrot, Veggies and Avo, mix well to combine. Divide the dressing between the 2 serving bowls and mix well to combine.
4. Sprinkle each bowl with Nuts and Seeds and absolutely enjoy xx

Soul Soothing Green Soup

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Sometimes you just need a little something to soothe the soul. Warming, filled with Nourishing Greens and surprisingly delicious, this Simple Soup is on the new rotation of favourites. Clean, Dairy Free & filled with Phytonutrients, this one ticks all the boxes. If you try it and love it, let me know xx

Ingredients
1tbs Extra Virgin Olive Oil
1 Leek, finely sliced
1 Green Capsicum, chopped
6 Zucchinis, diced
1 Handful of Basil, roughly chopped
2 Handfuls Spinach, roughly chopped
Veggie Stock to cover
Pink Sea Salt to taste
Squeeze of Lemon

Directions
1. In a large deep pot, heat 1tbs Olive Oil over a medium flame, add the Leek and Capsicum, sauté until softened, stirring occasionally.
2. Add the Zucchini, sauté until slightly golden, stirring occasionally. Add the Basil and Sea Salt, continue to cook for a further minute or two then immerse in boiling Veggie Stock so all the veggies are covered (pending how thick you like your soup).
3. Lower Flame and continue to cook for around 1hr. Lastly add the Spinach, a squeeze of lemon, allow to cool and blend to desired consistency.
4. Serve with your favourite seeded or gluten free toast with Avo and another good squeeze of lemon. Enjoy xx

Inspiration by ShelleyKamil.com