April 2, 2021
Freiya's Health & Fitness Journey
FREIYA REEF
I spent my early 20s struggling with chronic back pain, which limited many aspects of my life. Most days it was manageable but even on the good days I would have to be cautious about how I chose to spend my time.
The low seats in the cinema aggravated my back so I couldn’t go to the movies; I could drive but if I sat in the car for too long I’d struggle to get out and walk afterwards; I could walk long distances but once my back tired out I’d struggle to move again after I had stopped. Even sleeping was difficult- on a bad night I’d have to wake up and move my bedding every time I needed to change positions, because it was too painful to move underneath my quilt. I often struggled to lie flat so sometimes had to sleep with pillows under my knees to stop the pain getting too intense.
I went to many different physios, osteopaths, doctors, etc. but nothing really seemed to work. I did back care yoga where I was half the age of the rest of the group but still had to have some of the movements modified because I just couldn’t manage them. I remember crying during that first yoga class and having to go for a walk afterwards before I could fold myself back into the car.
I had to get a friend to take the bus into town once to drive my car home from a physio appointment because I didn’t think I would be strong enough to put the clutch in. My friends got used to me bailing on activities because I didn’t think I’d be up to it, or taking myself off to do some stretching in a quiet corner if I’d managed to make it out.
I really struggled to talk about it too, it was embarrassing and uncomfortable, and since nothing seemed to make any difference I had given up on going to specialists. Fortunately, one of my housemates got sick of me limping around the house and made me book in to see a physio who specialised in pain.
Dave Moen of Form Physiotherapy
helped me to learn about pain and the relationship that it had with my body. I learnt about what my body was capable of and how to move past my mental barriers and challenge myself physically. After a while I was ready to face the world and joined Freedom Fitness.
In the beginning I stuck to a program that Pete put together for me after consulting with Dave. This was a really fun way for me to start exploring more of what my body could do and I got a real kick out of it, but soon I was ready for more and that’s where Stephanie took over! Initially I started off with Steph writing programs for me and keeping an eye on me to make sure that I was doing things properly and not skipping reps (which I would never do- don’t listen to her!) Once I was feeling more confident with that I progressed to PT sessions with Steph who could push me harder than I could possibly push myself, and absolutely demolishing those old ideas that I had about my body and what it was capable of doing. Stephanie enabled me to access a strength in my body that I had no idea existed. Now I work with Zina and that has come with a whole bunch of new challenges as I incorporate more cardio (and coordination!) and don’t get to stop until I’m so puffed I can’t even talk- no mean feat!
When Dave the physio first encouraged me to join a gym I was really reluctant. I couldn’t see the appeal of working out in public and I had an image of gyms in my head that was not at all positive. But Dave recommended Freedom Fitness anyway, saying that it was a friendly place and not filled with intimidating people in lycra! I’m so glad he did! Freedom has been a place where I’ve been able to make friends, enjoy myself and learn more about the strength of my body than I ever thought possible!
I moved house a little while ago and briefly changed gyms to one that was more convenient, but nothing felt the same and I soon decided that the relaxed friendliness of Freedom was worth the extra time in the car each day. If you had told me three years ago that I’d be working out multiple times a week, that I did boot camp and saw a PT regularly, I’d probably have laughed in your face and then felt really sad, because I’d come pretty close to accepting that the pain was going to be an ongoing part of my life but I certainly wasn’t happy about it!
Fortunately, I’ve had an opportunity to carve out a different path and learn new and exciting ways to push my boundaries and strengthen myself both mentally and physically. The people here at Freedom Fitness have been a huge part of that, encouraging and supporting me all the way. What a bunch of legends!
It’s been an amazing journey for me, and I look forward to continuing on to the next challenge- which, knowing Zina, will probably have an animal name and require much more coordination than I am generally capable of… But I’m nailing the inchworms now, so she can bring it on!
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Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
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