Day 3 (Gymnastics + Conditioning)

Creamy Pumpkin Soup This creamy pumpkin soup is a comforting and nutritious dish, perfect for a chilly day. It’s easy to make, and the rich flavor of pumpkin and sweet potato is balanced by the light touch of coconut cream. Ingredients: * 500g Pumpkin, peeled, deseeded, and cubed * 250g Sweet Potato, peeled and cubed * 1 Onion, sliced * 1 Garlic clove, peeled * 2 cups (480ml) Water * Vegetable stock (to taste) * Salt and pepper to taste For serving: * Coconut cream * Fresh parsley, chopped * Croutons Instructions: 1. Peel and cube the pumpkin and sweet potato. Slice the onion and leave the garlic clove whole. 2. Place the pumpkin, sweet potato, onion, and garlic in the AENO blender. Add the water and vegetable stock, and close the upper cover. 3. Press the «ON/OFF» button. Use the «FUNCTION» button to select the «THICK SOUP» program and press the «ON/OFF» button. 4. Alternatively, bring the mixture to a boil, then reduce heat and simmer, covered, until the vegetables are tender. Once the vegetables are tender, use an immersion blender or transfer the soup to a regular blender to blend until smooth. 5. Once the soup is ready, season with salt and pepper to taste. 6. Pour the soup into bowls and top with a dollop of coconut cream, fresh parsley, and croutons. Nutritional Information (per serving): * Calories: 237 * Protein: 8g * Carbohydrates: 40g * Fat: 5g #pumpkinsoup🎃 #wintersoup #healthyrecipe

We Have Our Transformation Challenge Winners! 🏆 The results are in, and we’re blown away by the incredible journeys of ALL our participants! Huge thanks to everyone who pushed themselves and shared their stories. Congratulations to our Top Performers! 👏 1st: @ christina_kl 2nd: @_marinoskyriakou_ 3rd: @hadji.jim 4th: Panagiota Hadjiperikli Your transformations were amazing, and we appreciate you sharing your journeys with us. ✨ A huge thank you to everyone who voted! Your voice helped us celebrate these amazing achievements. Special thanks to our sponsors @teamrogueforge @aetherbeautycenter @dietsync_healthy_project @thefuelsync @trainsync **P.S. Next transformation Challenge will be in January 🌶️🔥 #transformationchallenge #fitnessinspiration #fitfam #winners #cyprus

Healthy Christmas Cake The guilt-free Xmas cake with Nakd bars. Packed with natural ingredients, festive flavours, and all the joy of the season. Who says indulgence can’t be wholesome? Ingredients For the Base: • 17 bars Nakd salted caramel flavour @nakdcy Wet Ingredients of Cake: • 400g almond yoghurt • 70g caramel spread • 80g honey • 150g plant-based milk Dry Ingredients of Cake: • 180g plain flour • 120g salted caramel whey protein @thefuelsync (“DIETSYNC15” saves you 15%) • 1 tsp ginger • 1 tsp cinnamon • 2 tsp baking powder • A pinch of salt • 80g Dried cranberries • 100g Walnuts For the Frosting: • Almond yoghurt • 2 tbsp caramel sauce • salted caramel whey protein @thefuelsync (“DIETSYNC15” saves you 15%) For the Toppings: • Frozen mixed berries •1 bar Nakd salted caramel flavour (chopped in pieces) Instructions 1. In a blender, add the Nakd bars and blend into a fine crumb. 2. Press the crumb into a greased round cake tin, creating a base. 3. In a large bowl, combine the wet ingredients until smooth. Then gradually add the dry ingredients mixing until just combined. 4. Fold in the dried cranberries and walnuts. 5. Pour the batter into the prepared cake tin. 6. Bake in a preheated oven at 180°C (350°F) for 30-35 minutes, or until a toothpick inserted into the center comes out clean. 7. In a bowl, mix the almond yoghurt, caramel sauce, and caramel whey protein until smooth. 8. Once the cake has cooled completely, frost it with the prepared frosting. 9. Top with frozen mixed berries and a crumbled Nakd bar. Nutritional Information (per slice): • Calories: 290kcal • Protein: 20g • Carbohydrates: 18.8g • Fats: 15g #chrismascake #healthycake #healthyrecipes

Chocolate Protein Pudding A guilt-free dessert that’s packed with protein to keep you feeling full and satisfied. This recipe is super easy to make and can be customized to your liking. Ingredients: • 300ml Water • 8g Powdered Gelatine • 200g 0% Greek Yoghurt • 15g Cocoa Powder • 40g Chocolate Whey Protein Powder @thefuelsync (“DIETSYNC15” saves you 15%!) • Pinch of Salt • No-Calorie Sweetener to Taste Toppings • Dark chocolate chunks • Orange zest Instructions: 1. In a bowl add the yoghurt, cocoa, and protein and measure using the Aeno Scale. Aeno scale integrates with Aeno app and calculates macros and calories for the recipe. This is super convenient. 2. Transfer the mixture to your Aeno Blender along with water, gelatine and salt. 3. Use the porridge function to heat and blend the mixture until smooth. (If you’re not using an Aeno Blender, heat the water to boiling point, then add the gelatine and stir until dissolved. Let it cool slightly before adding it to the blended mixture.) 4. Pour the mixture into individual bowls or a larger bowl. 5. Top with dark chocolate chunks and orange zest. 6. Refrigerate for at least 2 hours, or until set. Nutritional Information per Serving: • Calories: 205kcal • Protein: 30g • Carbs: 10g • Fat: 5g Find both AENO products at: @aenoglobal @superhomecenter

Biscoff Protein Dubai Chocolate Ingredients * 100g white chocolate, melted * 2 tablespoons coconut oil * 2 scoops Caramel Whey Protein @thefuelsync (“DIETSYNC15 saves you 15%!) * 225g melted Biscoff spread * 170g kataifi (shredded phyllo dough) Instructions 1. Melt the white chocolate and coat the inside of the chocolate moulds with a thin layer. Place in the fridge to set. 2. In a pan, cook the kataifi with coconut oil until golden brown. Add melted Biscoff spread and protein powder, and mix well. 3. Fill the chocolate moulds with the Biscoff filling. Top with more melted white chocolate. 4. Place the chocolates in the fridge for 20 minutes or freezer for 10 minutes to set. Remove from moulds and enjoy. Nutritional Information per serving: * Calories: 300kcal * Protein: 20g * Carbohydrates: 25g * Fat: 15g #healthydessert #proteinbar #dubaichocolate #biscoff

Biscoff Protein Banana Bread Ingredients * 120 g Oat flour * 150 g Caramel Whey Protein @thefuelsync (“DIETSYNC15 saves you 15%!) * 7 g Baking powder * 400 g mashed bananas * 150 g Lotus Biscoff Spread * 2 eggs * 200 g Greek yoghurt 0% * 80 g Lotus Biscoff vanilla Biscuit Toppings * 3 vanilla Biscoff biscuits * Melted Biscoff spread Instructions 1. Preheat your oven to 180°C (356°F). Grease a loaf pan. 2. In a large bowl, combine the oat flour, whey protein, baking powder, and mashed bananas. Mix well until combined. 3. Add the Biscoff spread, eggs, Greek yoghurt, and crumbled Biscoff biscuits to the wet ingredients. Mix until well combined. 4. Pour the batter into the prepared loaf pan. 5. Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean. 6. Let the bread cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.   7. Once cooled, top with melted Biscoff spread and slice the bread into 12 slices. Nutritional Information (per slice) * Calories: 260kcal * Protein: 17g * Carbohydrates: 30g * Fats: 8g

It’s Time to Transform! The Transformation Challenge XI is here! This 8-week personalized program will help you crush your goals, whether it’s losing weight, building muscle, or embracing a healthier lifestyle. ✨ Here’s what you get: • Personalized nutrition plan: Tailored to your specific needs. • My expert guidance every step of the way. • The chance to win amazing prizes! ○ €400 Cash for the most impressive transformation! ○ €550 worth of gift prizes for winners 2nd-4th ○ €50 random participant prize! Limited spots available! The challenge kicks off on October 14th. Don’t miss out! Exclusive perks for Limassol participants: • Optional daily meal delivery (based on your calorie plan) ️@dietsync_healthy_project • 20% OFF all body treatments from Aether Beauty Center! @aetherbeautycenter • Optional body fat measurements - to track your progress! Bonus! All participants get 15% off supplements @thefuelsync Register now! Link in bio, or dm me to send you the link! P.S. Still not convinced? Check out the incredible results from past challenges! Huge thanks to our sponsors: @TeamRogueForge @dietsync_healthy_project @thefuelsync @aetherbeautycenter @trainsync #GetFit #HealthyLifestyle #Bodytransformation #transformationchallenge #beforeandafterweightloss #bodyprogress #weightloss #fatloss #bodychallenge #nutritioncoach #cyprus

Beef Sirloin Steak with Mushroom-Pepper Sauce This recipe offers a tender, juicy, and flavorful beef sirloin steak, cooked to perfection using the AENO sous vide. The sous vide method ensures even cooking and retains moisture, resulting in a steak that is both tender and flavorful. Ingredients: * Beef sirloin steak (300g) * Salt and pepper (to taste) * Garlic cloves (2, minced) * Butter (1 tbsp) * Fresh thyme (1 sprig) Side * Asparagus (1 bunch) * Sweet potatoes (2 medium, peeled and sliced) Steak Sauce * Olive oil (1 tbsp) * Cremini mushrooms (1 cup, sliced) * Black pepper (1/2 tsp) * Balsamic vinegar (1 tbsp) Instructions: 1. Season the beef sirloin steak with salt and pepper. 2. Place the steak in a vacuum bag along with the minced garlic, butter, and thyme. Seal the bag using the AENO vacuum sealer. 3. Cook the sealed bag in the AENO sous vide machine at 165°C for 1 hour. 4. Remove the steak from the bag and sear it in a hot skillet for 1 minute per side, adding more garlic, butter, and thyme for extra flavour. 5. Roast the sweet potatoes in the oven until tender. Sauté the asparagus with olive oil until crisp-tender. 6. In a small saucepan, heat olive oil. Add the sliced cremini mushrooms and sauté until browned. Season with black pepper. Deglaze the pan with balsamic vinegar and simmer for a few minutes. Find both products at: @aenoglabal @superhomecenter Nutritional Information (per serving): * Calories: 590 kcal * Protein: 50 g * Carbohydrates: 30 g * Fat: 30 g #Beefsteak #sousvide #steak

Biscoff Protein Truffles Συστατικά: * 250 γρ μπισκότα Lotus Biscoff * 100 γρ τυρί κρέμα ελαφρύ * 2 κ.σ άλειμμα Biscoff * 100 γρ πρωτεΐνη ορού γάλακτος καραμέλας   Επικάλυψη * 100 γρ λευκή σοκολάτα * 30 γρ λιωμένο άλειμμα Biscoff   Οδηγίες: 1. Κτυπάμε τα μπισκότα Lotus Biscoff σε έναν επεξεργαστή τροφίμων μέχρι να θρυμματιστούν. Στη συνέχεια, προσθέτουμε το τυρί κρέμα, το άλειμμα Biscoff και την πρωτεΐνη γάλακτος και ανακατεύουμε ξανά. 2. Τυλίγουμε το μείγμα σε 16 ίσες μπάλες. 3. Τοποθετούμε τις μπαλίτσες σε πιατέλα στρωμένη με λαδόκολλα και βάζουμε στο ψυγείο για τουλάχιστον 30 λεπτά. 4. Λιώνουμε τη λευκή σοκολάτα σε διπλό λέβητα. Βουτάμε κάθε μπάλα στη λιωμένη λευκή σοκολάτα και από πάνω βάζουμε λιωμένο άλειμμα Biscoff. 5. Τοποθετούμε ξανά τις μπαλίτσες στο ψυγείο για τουλάχιστον 1 ώρα.   Διατροφικές πληροφορίες (ανά μπαλίτσα): Θερμίδες: 163 γρ Πρωτεΐνη: 10 γρ Υδατάνθρακες: 15 γρ Λιπαρά: 7 γρ #healthydessert #proteinballs #biscoffrecipe