Air Locker Training Recipes - Cacao Pavlova

Cacao Pavlova

There’s no need to deny yourself the pleasure of a summer pav!

This lower-cal version has less sugar, but the same texture and flavour as the traditional version.

Pavlova is a meringue-based dessert named after the Russian ballerina Anna Pavlova. It is a meringue dessert with a crisp crust and soft, light inside, usually topped with fruit and whipped cream. The name is pronounced like the name of the dancer.

The dessert is believed to have been created in honour of the dancer either during or after one of her tours to Australia and New Zealand in the 1920s. The nationality of its creator has been a source of argument between the two nations for many years.


  • 3 egg whites
  • Pinch of cream of tartar
  • 55g (1/4 cup) caster sugar
  • 75g (1/3 cup) raw caster sugar
  • 1 tablespoon raw cacao, plus extra, for dusting
  • 300ml thickened cream
  • 130g (1/2 cup) thick Greek-style yoghurt
  • 1 teaspoon vanilla bean paste
  • 125g punnet raspberries
  • 250g punnet strawberries, sliced
  • 200g red cherries, halved
  • Fresh mint leaves, to serve (optional) (see tip)
  • 1-2 tablespoon olive oil, to fry (optional)


Step 1 – Preheat the oven to 140C /120C fan forced. Trace a 20cm circle onto a sheet of
baking paper. Turn over and place on a large baking tray.

Step 2 – Use electric beaters with the whisk attachment to whisk the egg whites in a small
bowl. Add cream of tartar. Beat until soft peaks form. Gradually add caster sugar, 1
tbs at a time, beating well after each addition until meringue is thick and glossy and
sugar has almost dissolved. Add raw sugar in the same way. Add 2 teaspoons cacao
and beat until smooth.

Step 3 – Spread the mixture over the circle on tray. Bake for 55 minutes or until meringue is
crisp and pale. Turn oven off and leave the pavlova in the oven to cool.

Step 4 – Transfer the pavlova to a plate. Place cream in a large bowl and whip to firm peaks.
Fold in yoghurt and vanilla. Sift in the remaining 2 tsp cacao and gently fold through
to give a marbled effect. Spoon cream mixture onto the pavlova. Top with berries
and cherries to decorate. Scatter with small fried mint leaves, if you like.

Recipe notes:

For an unusual crunch, lightly fry mint leaves to scatter over your pavlova. Heat oil in a small frying pan over medium heat. Add mint leaves, a few at a time, and cook for 30 seconds or until transparent. Transfer to a plate lined with paper towel to drain.

Air Locker featured on Matty Johns Show

Air Locker Feature on the Matty Johns Show

Check out the Late Show with Matty Johns and Mark Hughes as they featuring the new Air Locker Training studio in the heart of Bondi Junction.

Keep watching to see how Fletch handles his first Air Locker high altitude session…and see the awesome results from his visit, it’s hilarious.

Air Locker Training - Can altitude training increase weight loss

How Can Altitude Training Help Increase Fat Burning, Reduce Insulin & Improve Fitness?

The air we breathe at sea level contains about 21% oxygen and 78% nitrogen.

This is known as a normoxic environment. When training at altitude the levels of oxygen are significantly lower.

An altitude room can be set at a range of levels. To give you idea, an altitude room set at 3,500m, (14% oxygen), is similar to Mt. Fuji, whereas, an altitude room set at 5,500m (11% oxygen), is – similar to Everest base camp.

Why train in a low oxygen environment?

A reduction in available oxygen (hypoxia) prompts your body to immediately (within 1-2 minutes) increase heart rate and respiratory rate (breathing) in an attempt to get more oxygen to your working muscle.

Regular exposure to hypoxia stimulates the body to become more efficient at moving oxygen to the active muscle and therefore boosting energy production within the muscle.

This ultimately improves aerobic conditioning and training capacity.

Over time (60 – 90 days) your body begins making more capillaries within the muscle to ensure better blood flow (think of those deep red rose cheeks of the Sherpa’s) and therefore oxygenation. This also allows for better removal of metabolites (chemical changes that cause muscle fatigue) which can accumulate in the working muscle.

Why is training at altitude best for injury and weight loss?

During rehabilitation, the benefits of training at a low oxygen environment mean that maintaining a level of fitness is more easily achieved at lower exercise intensities, placing less stress on joints and recovering tissue.

Let’s not forget also, the simultaneous increase in basal metabolic rate (BMR) which results in about 20% greater fat burning capacity.

How does altitude training help reduce insulin?

Enhanced insulin sensitivity as well as improved use of carbohydrates for fuel reduces blood sugar levels.

Not only does this help to prevent Type II Diabetes, but may also reverse the progression of the illness in people that already have it.

Want to know more about altitude training or to own an altitude training studio?

Air Locker Training have territories available now – ask about this unique opportunity and make a difference to the health and wellbeing of your local community – enquire now.

Air Locker Training Recipes - Cranberry Protein Balls

Cranberry Protein Balls

Help boost energy and beat sugar cravings.

Thanks to a healthy dose of good fats from the raw nuts, and the natural sweetness from the dried fruits, these little balls are SUPER satisfying!

Just 1 or 2 as a snack will give your brain + body a little boost of energy while satisfying your snack cravings.

These are also PERFECT for the holiday season coming up! They make great go-to snacks while out shopping

This recipe makes about 14 balls, with a serving size of 1-2 balls


  • 1 cup raw cashews
  • 1 cup raw almonds, no skin
  • cup dried organic, high quality cranberries
  • 8 large, pitted dates
  • 1/4 cup protein powder (vanilla flavour works well)


  • In a food processor add the cashews and almonds and pulse until just crumbly.
  • Add in cranberries, dates and protein powder, then pulse until a thick batter is formed.
  • You may need to stop and scrape down the sides a couple times in between your pulses.
  • If you feel like the batter is getting too dry, add 1-2 tablespoons of water or almond milk and continue pulsing.
  • Spoon the dough into 14 equal Tablespoons (I use a cookie scoop for this), the roll in your hands to form balls.

Store in an airtight container and refrigerate for 1 week or freeze for up to 1 month.

All that’s left to do is ENJOY!

benefits of altitude training

The Benefits Of Altitude Training Paired With A Healthy Diet

Exercise and a healthy diet go hand-in-hand just like peanut butter and celery sticks. Similarly, the benefits of high altitude training paired with a healthy exercise will have you reaping the benefits. According to Shawn M. Talbott PhD, nutritional biochemist – ‘as a rule of thumb, weight loss is generally 75% diet and 25% exercise’. Yes, you can, in fact, lose weight with diet alone, but exercise is an important component in order to remain healthy and build muscle.

When it comes to achieving your health and wellness goals, whether weight loss or just heightened energy levels, the correlation between the two is a key component – for mind, body and spirit. It is very difficult to achieve long-term health goals without implementing both personal fitness and nutrition. Think about it this way, imagine eating McDonald’s every day and then sweating it out in the gym for 2 hours. It just doesn’t make sense. It’s all about adopting a healthy lifestyle. In order to achieve your fitness goals, you should eat better and actively engage in exercise.

Eat Smart – you will see the benefits of high altitude training!

A healthy diet isn’t necessarily about cutting out all the things you love or eating one meal a day. A healthy diet is about eating smarter. You can actually eat most of your favourite foods and still get fit – however, the key is that you must understand your body’s nutritional needs and more importantly when your body needs nutrition. A good nutrition plan paired along with altitude training will improve your mental and physical well being in your everyday life. It is not just about looking good, it’s also about feeling good.

It’s quite simple. You could be exercising five days a week, but if your calorie intake is higher than your energy expenditure, no matter what you do – you will not lose weight. It is important to note that you cannot expect to see great results if either your diet or exercise routine are lacking.

Why is a healthy diet so important?

Exercise and recovery are important for building muscle and reaching your fitness goals. But, without a healthy and nutritional diet, you won’t be able to see much improvement. Your muscles need enough energy and protein to grow! Well-balanced and portioned meals are also important in order to maintain weight and achieve the body you’ve always wanted. The benefits of altitude training paired with a healthy diet is incomparable. However, it is important that you are eating RIGHT. The three main energy nutrients are carbohydrates, proteins and fats. These three components are crucial for attaining top results. Carbohydrates are an important source of energy as they provide ‘fuel’ for our brain and muscles. Protein is great for muscle build-up and fats contain essential fatty acids which should be consumed in small amounts.

It is also crucial that you are drinking enough water when undertaking high altitude training, otherwise, you may not see the benefits. Our bodies are made up of 60% water and without enough liquids, our body cannot make efficient use of all nutrients.

Recognise the benefits of high altitude training with the right nutrients
Sweet potatoes 
  • High in carbohydrates – help replenish your muscles
  • Low in glycemic index – don’t cause a quick spike in your blood sugar
  • Loaded with fibre, vitamins and minerals
Greek Yoghurt
  • High in protein and natural glucose – perfect for building muscle
  • Filled with all the essential amino acids
  • Easier to digest, in turn, supporting muscle growth
  • Good source of calcium – needed for muscle contraction and signalling
  • High in protein, fibre, carbohydrates, magnesium and iron
  • Contains all the essential amino acids making it a complete protein source and an excellent choice for strong muscles 
Almond butter
  • An efficient protein source
  • A healthy dose of fats, carbohydrates and glucose
  • Contain important antioxidant vitamin E, which helps protect against cell damage
  • Concentrated source of vitamin B12 – plays an important role in red blood cell production and muscle contraction
  • Great source of protein
  • An abundant source of natural glucose, beneficial carbohydrates and plentiful fibre
  • Polyphenols found in apples help you not only gain muscle strength but burn fat as well
What are other benefits of high altitude training?

When you train at high altitude areas, the air is much thinner and every breath taken delivers less of what working muscles require. High altitude training techniques have been established to provide an ideal environment for weight loss, lean muscle development, anaerobic fitness and rehabilitation.

The benefits of simulated altitude training:

  • Increased metabolism and increased fat loss
  • Improved fitness
  • Quicker recovery rate and rehabilitation
  • Burn more calories with every session with 20% greater calorie expenditure
  • Optimise the post-exercise fat burning effect by 20%

In saying this, simply incorporating high altitude training within your daily routine is not going to transform your body. It is all about incorporating a good nutritional plan that can complement your personal fitness regiment. No two bodies are the same! If you are unsure how to impart good habits into your daily diet, you can talk to one of the personal trainers at Air Locker Training or consider talking with a nutrition expert!

Do you want to reach your health and fitness goals this year? Try Air Locker Training today. Our professional trainers understand the correlation between physical and mental wellbeing for everyone, with the intention to help you reach your goals.

Join Now.

gym franchisee

Want to Open an Air Locker Training Gym Franchise in Australia?

The health and fitness industry is certainly booming in Australia! With the population increasingly worried about their long-term wellbeing. Many Australians are rising to health consciousness and are worried about their overall health and fitness.

“Health consciousness has increased over the past five years, with consumers becoming more aware of the benefits of physical activity.”

Franchising in the fitness industry has become very popular in recent years with many people wanting to hop on into this trending industry. Some of the factors driving the fitness franchise marketplace include:

  • Fighting obesity
  • Health-conscious individuals
  • Overall interest fitness
  • Well-being and social elements

“The Franchise Council of Australia (FCA) is the peak body for the $182 billion franchise sector in Australia, representing franchisees, franchisors and service providers to the sector.”

So, why should you open an Air Locker Gym Franchise in Australia? Air Locker Training (ALT) is changing the game in the fitness industry, combining the anatomy of the human body and the science of altitude training to provide people with a complete body workout.

Help bring Air Locker Training to the streets of Australia and transform the way people train.

Why is Air Locker Training so special? The philosophy of training is simple – delivering the most complete workouts the health and fitness industry has seen through comprehensive scientific evidence and practical application. ALT provides Australians with the option of group and individualised training session in a simulated altitude environment. This type of training is unique, beneficial and uplifts people’s spirits, body’s and minds.

Air Locker Training ensures you are not left alone. As a franchise owner, ALT supports you every step of the way. When you choose to open an ALT gym franchise in Australia, you will be supported by:

  • Industry-exclusive machinery: ALT ensures each franchisee is a specifically designed, engineered and manufactured altitude unit – exclusively produced for ALT franchisees only.

  • Technology: our ALT chambers feature state-of-the-art visual aids and performance metrics, providing members with instant feedback on their output and instruction on how to carry out each exercise. This allows coaches to focus on monitoring members, ensuring an efficient and results-driven experience.

  • Ongoing 24/7 support: ALT provides franchisees with a long-term support network helping from conception to post-launch. Our management team is available to provide the necessary guidance to lead each franchise on the path to success.

  • In-house trainer accreditation: we offer in house SAT and FTF training – giving your trainers with a competitive advantage over the rest. This is nationally and internationally recognised.

  • The AirPac: this provides franchisees with everything they need to set up, launch and operate a successful ALT studio. The AirPac provides you with everything you’ll need to know, packed with guidelines, how-to videos and manuals.

  • HQ marketing campaign: ALT HQ will ensure your brand is front and centre – taking your franchise on a strategic marketing journey. Taking the guesswork out of the process, our marketing method is about creating awareness, sparking conversation and driving action.

At ALT we make it easy for you to open a gym franchise. Providing you with support from the beginning right through to the end. We provide you with a tailored induction program, property selection support, marketing support, launch, open day and ongoing support. ALT does not leave your side.

Want to be a part of something special? Get your free franchise pack today!

Buy a gym franchise

Hey you! Are you considering investing in a gym franchise?

Simulated Altitude Training (SAT). You’ve heard about it – but don’t know much about it. We are here to tell everything you need to know about altitude chambers and their effectiveness in a gym setting.

According to Statista, we have seen an increase in investment in the fitness industry between 2018-19. As Australians are becoming more health-conscious, fitter and more concerned with their wellbeing, the gym industry has seen steady growth over the last 5 years, denoting the fact (yes, fact), that investing in a gym franchise provides lucrative incentives.

Air Locker Training utilises SAT in its workouts. We have devised a commercial environment, exclusive to us, which presents the science of altitude training through new workout exercises based on ‘Focus Through Fatigue (FTF).’

As a franchise owner with ALT, you will be supported by and provided with:

  • Industry-exclusive machinery
  • Technology 
  • Ongoing support 24/7
  • In-house trainer accreditation
  • The AirPac!
  • HQ marketing campaign

7 benefits of buying an Air Locker Training gym franchise

1 – Unique workout environments: Our Simulated Altitude Training chambers involves reducing the amount of oxygen in the room to imitate the natural altitude environment. This is the point of difference SAT training offers in comparison to regular training. No other form of training will offer you a reduction in oxygen levels – this can be used as a USP.

2 – Completely safe: At Air Locker Training, our commercial setting provides a safe, non-invasive method of introducing a novel training stimulus for clients seeking a variety of exercise-based outcomes that include improved body composition, muscle hypertrophy, endurance and improved overall functional capacity.

3 – Flexible conditions: Most Simulated Altitude Training chambers set the environment between 2500m to 3500m, enabling quality results while in a safe environment. This chamber can be altered depending on the intensity you require and can handle.

4 – Constant monitoring: At Air Locker Training we monitor your response to the workout and take out the guesswork of training. We monitor your heart rate, blood oxygen saturation and caloric expenditure during every workout to provide immediate feedback during the workout. We monitor your workout in realtime and have visual demonstrations of each workout for members to accompany the guidance and motivation provided by our awesome staff.

5 – All-inclusive ecosystem: The Air Locker Training Ecosystem is comprised of four fundamental divisions (technology, education, our product, information) that co-exist to address each facet of our franchise model. With innovation at the centre of what we do, the Air Locker advantage is through our resources and technology.

6 – Great for recovery: Simulated Altitude Training environments allow for the maintenance of cardiovascular fitness with lower musculoskeletal load, speeding up the recovery process after injury. Altitude training has been integrated into athlete preparation and rehabilitation strategies for the past five decades by elite endurance athletes, to improve performance.

7 – Scientifically proven: One of the significant benefits of training in a Simulated Altitude environment is improved fat loss and improved cardiovascular health. It also allows your patrons to optimise the post-exercise fat burning effect with 20% longer excess post-exercise oxygen consumption (EPOC) than any other training method. Yes, all of this (and more), backed by science, meaning your clients see REAL RESULTS.

Do you want ‘in’ on owning an Air Locker Training franchise? Learn more about our gym franchise options here, or browse through our website to learn more about Air Locker Training and how we like to do things. We’re waiting… request a franchise pack today.


altitude training

Simulated Altitude Training: What is it all about and is it for me?

Are you unsure as to how Simulated Altitude Training (SAT) can help you reach your fitness goals? Is all the workout jargon too tricky for you to comprehend? We are here to help you understand why we love Simulated Altitude Training (SAT) and why it is beneficial for just about ANYONE.

Many professional athletes have turned to Altitude Training to improve their performance, contributing to their fitness goals, making them healthy, fit and ready to tackle their lifestyle. Altitude Training gained its popularity after the Mexico Olympics in 1968. These games were held at an altitude of 3050m. The results of these games showed how people who came from high altitude nations performed well above their expectations in comparison to competitors from other countries who were disadvantaged by the thin air with low oxygen content. Since then, athletes have been training in altitude areas to gain extraordinary benefits.

Hypoxia (noun)

“Reduced or insufficient oxygen supply caused by reduced oxygen saturation of arterial blood, resulting in cardiovascular system adjustments to deliver more blood to tissues to compensate for reduced O2 delivery sensed by peripheral chemoreceptors” (Weir et al 2005)

Altitude training in a gym: why and how?

When you are training in high altitude areas, the air is ‘thinner’ and every breath taken delivers less of what working muscles require. When exercising in a hypoxic environment, your body produces more red blood cells to aid in oxygen delivery to the muscles. This is a form of environmental stress that heightens stimulus, in turn, assisting with improvement rates.

The integration of SAT in a gym environment provides a safe, non-invasive method of introducing a novel training stimulus for clients seeking a variety of exercise-based outcomes.

Altitude training techniques have been established to provide an ideal environment for weight loss, lean muscle development, anaerobic fitness and rehabilitation.

Here is a brief run-through of the benefits of Simulated Altitude Training when training in a gym:

  • Increased metabolism and increased fat loss
  • Improved fitness – both aerobic and anaerobic
  • Increase oxygen levels to muscles
  • Quicker recovery rate and rehabilitation via enhanced oxygen delivery to muscle

So, you are probably now thinking, how does this relate to me, and could it be beneficial for my fitness goals?

Yes, yes and yes. Altitude training in a gym is for everyone – absolutely EVERYONE!

These simulated environments help increase your resistance to fatigue, as well as increases the efficiency of your oxygen usage and energy sources during exercise. In simple terms, it makes your body work harder without actually working out longer.

Without getting all complicated, altitude training is not just limited to endurance-based performance but can also improve strength-based measures helping you gain more muscle, get fitter faster and maintain mobility.

The main message we want you to take from this is that Simulated Altitude Training is simply an excellent method of working out. By subjecting your body to a low oxygen environment stressor (in a controlled environment), altitude training has the potential to accelerate your training and push you to new heights.

Why haven’t I heard about simulated altitude training in a gym before?

Simulated Altitude Training has been used on athletes with the benefits being well tested and documented. However, the general population has not been able to benefit from it due to the lack of facilities available – until now.

Air Locker Training is bringing SAT to the forefront of exercise. It is showcasing the most effective workouts that the health and fitness industry has seen – all based on the most extensive scientific evidence and practical application.

Air Locker Training is changing the game as we know it. Combining the anatomy of the human body and the science of altitude training, our new workout exercises based on ‘Focus Through Fatigue (FTF)’ deliver scientifically proven workouts in a simulated altitude environment. Through a variety of 40-60 minute training sessions, Air Locker Training’s exercises are tailored and guarantee up to 30% greater results than a traditional workout.

It’s time to join the frenzy of Simulated Altitude Training and be a part of the next big thing. At Air Locker Training we guarantee results. Lose more fat, get fitter faster and gain more muscle. Transform your body and soul when you train with us at our Newcastle gym.

If you are interested in opening an Air Locker Training franchise and be a part of the nations most revolutionary workouts, download our Franchise Pack and learn more.