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Macro-Friendly Recipes you NEED to try!

Have your recipes been getting redundant – are you tired of cooking/eating the same things over and over again? Are you ready to get back on track after coming out of ISO? WE KNOW WE ARE!

Luckily, our girl Micky Parker has our back (and our taste buds). In case you didn’t know, Micky has created a whole e-book filled with delicious, macro-friendly recipes that are TO DIE FOR. Micky has created these meals with options for everyone – she has even included vegetarian and gluten free options! This recipe book offers so much variety and has you covered for brekky, lunch, dinner and snacks.

One of our all-time favourite recipes to make is Micky’s Protein Pancakes. This meal is packed with protein, is bursting with flavour and is SO easy to make. Whether you’re new in the kitchen or you consider yourself a master chef, new recipes like this one are always fun and exciting. We think the Republic Fam will love this meal just as much as us - give it a try and let us know what you think!

 

MICKY’S PROTEIN PANCAKES RECIPE

 

Cals: 413, Protein: 35G, Fat: 9G, Carbs: 47G, Fibre: 8G

 

Ingredients:

- 50g Oats or Flour (I use Bob’s Red Mill GF Rolled Oats)

- 1 Egg

- 1/2 Serve Protein (17.5g) (I use BSC Hydroxy Burn Vanilla, Salted Caramel or Chocolate)

- Splash of Water

- Desired Toppings

I used:

- 35mls Sugar Free Maple Syrup (or you can use honey)

- 70g Passionfruit Chobani Yoghurt

- 30g Blueberries

- 40g Strawberries

 

Method:

- Add oats (or Flour), egg, protein and a splash of water to a blender cup.

- Blend

- Check consistency after blending and add a little more water if needed. A thicker pancake batter will make smaller, thicker pancakes. A thinner pancake batter will make larger, thinner pancakes (my preference!)

- Heat a non-stick frying pan and pour about a third of the batter into the pan, ensuring the batter is distributed evenly into the desired size of the pancake.

- Wait until you begin to see bubbles forming all over and then flip. Remove from pan and place on a plate.

- Repeat for the remaining batter.

- Top with desired toppings, macros above reflect the toppings listed in ingredients.

 

PRO-TIP: Microwave fresh Blueberries in a separate container for 30 secs before pouring onto pancakes for a calorie friendly “berry coulis” !

 

PIMP YOUR PANCAKES

Choose your toppings specifically, need more protein? Use a full serve of Protein Powder, more egg whites OR add extra Chobani! Track your toppings BEFORE putting them on your pancakes to figure out the exact amount of grams you need to add. If you are needing to omit some fats, you could also try switching up the egg for just egg whites in the batter mix.

https://www.mickyparkerfitness.com/product/mickys-macro-friendly-recipe-ebook/

 

Training for Racing: Michael Caruso x Muscle Republic

Michael Caruso is a professional racecar driver and “Supercar star” who lives in Melbourne. He’s professionally competed across Australia and internationally, winning numerous titles and championships – most recently driving the Monster Energy Mustang for Tickford Racing, in the Endurance Cup. 

In his video, he explains the importance of keeping his body “in the best physical condition,” as well as the importance of his training for such a high intensity sport. The video showcases Michael wearing his MSCR gear during a strength and conditioning session with his physiologist – highlighting the relevance of his training and how he prepares his body to take on his next race. There is a clear correlation between his strength training off the track and his ability to perform at a high level behind the wheel. Michael is a true testament to the level of diversity in athletes that Muscle Republic caters to  we love seeing all the different ways the Republic fam represents our brand!

Micheal wears a size Medium in both his Top and Shorts. 

 

MSCR x Enliven Coaching Mini Fitness Challenge- Part 3

MSCR has teamed up with Enliven Coaching to bring you a mini fitness challenge just in time for Summer! These workouts are exclusive to the EC team and have been designed by industry professionals. This challenge will test your mental and physical strength. Are you ready? 

Here is your THIRD workout!




YOU GO, I GO
Dumbell + Deadball
5 Rounds
*aiming for 10 mins

Partner 1:

x5 Romanian Deadlifts
x5 Hang Cleans
x5 OH Push Press

Partner 2. Deadball Bear Hug Hold



TAG @musclerepublicapparel + @enlivencoaching in all three of your workouts for a chance to receive a $200 MSCR voucher!

MSCR x Enliven Coaching Mini Fitness Challenge- Part 2


MSCR has teamed up with Enliven Coaching to bring you a mini fitness challenge just in time for Summer! These workouts are exclusive to the EC team and have been designed by industry professionals. This challenge will test your mental and physical strength. Are you ready? 

Here is your SECOND workout!



STRENGTH & PLYOMETRICS
Equipment: 1 barbell & box
Repeat each phase 5x

PHASE 1
Back squat x 5
Box jumps x 10

PHASE 2
Deadlifts x 5
Jump lunges x 10

PHASE 3
Push press x 5
Explosive push-ups x 10



TAG @musclerepublicapparel + @enlivencoaching in all three of your workouts for a chance to receive a $200 MSCR voucher!

MSCR x Enliven Coaching Mini Fitness Challenge- Part 1


MSCR has teamed up with Enliven Coaching to bring you a mini fitness challenge just in time for Summer! These workouts are exclusive to the EC team and have been designed by industry professionals. This challenge will test your mental and physical strength. Are you ready? 



WORKOUT 1/3

EMOM ‘Every minute on the minute’

Equipment: row, assault bike & dumbbells
Cals VS Reps

PHASE 1
ROW & BURPEES - 12 minutes
Minute 1 18 cals
Minute 2 18 burpees
Minute 3 16 cals
Minute 4 16 burpees
Minute 5 14 cals
Minute 6 14 burpees
REPEAT

PHASE 2
BIKE & SNATCHES- 12 minutes
Minute 1 18 cals
Minute 2 18 Alt snatches
Minute 3 16 cals
Minute 4 16 Alt snatches
Minute 5 14 cals
Minute 6 14 Alt snatches
REPEAT


TAG @musclerepublicapparel + @enlivencoaching in all three of your workouts for a chance to receive a $200 MSCR voucher!

Sports Dietitian Ep. 1: Tara's homemade granola!

Sports Dietitian Ep. 1: Tara's homemade granola!


Hey Republic!

Tara here! The teams Accredited Practising Dietitian and Sports Dietitian. I cannot wait for you to get stuck into our very first vlog where I show you my absolute favourite granola recipe - one I created myself of course! So feast your eyes, get your bellies ready and watch how as I run you through this weeks recipe!





Ingredients
1 1/2 cups of rolled oats
1/2 cup cashews, crushed
1/2 cup macadamias, crushed
1/2 cup coconut flakes
1/4 cup preferred dried fruit (I used cranberries in the film)
1 tbsp. coconut sugar
1/3 cup maple syrup
3 tbsp. coconut oil
1 tsp. vanilla extract
Pinch of salt

Recipe
Preheat oven to 160C. Place a sheet of baking paper on a baking tray and set aside.
Place all dry ingredients into a large mixing bowl then put it aside.
Add maple syrup and coconut oil in a small pot on medium heat, constantly stirring so it doesn’t burn on the bottom for about 2-3 minutes.
Once the maple syrup and coconut oil have melted and combined, add in the vanilla and stir a few times then remove from heat and pour over the dry ingredients.
Stir the mixture until the wet ingredients have completely covered the dry ingredients.
Layout the granola mixture evenly on the baking tray and pop into the oven for 20 minutes.
After the 20 minutes, turn the tray around so the other side will cook well also.
I add this granola to my favourite yoghurt (Chobani) plus add in a few frozen berries.