The Shopping List

Healthy-snacks

The Shopping List Are you trying to eat healthy and prepare healthy meals but don't know what to buy when shopping? Here is a Shopping List breakdown I use to do my shopping for food prep. It is a basic list but you can create some great healthy meals from it. You just have to get creative :)  Proteins: Chicken Breast, Tuna, Fish, Lean beef pieces, Lean Mince, Eggs  Complex Carbs: Oatmeal (Quick Oats) Sweet Potatoes, Beans (kidney) Brown Rice, Multigrain Bread, Pasta  Fibrous Carbs: Green … [Read more...]

I LOVE to hate Leg and Glute Day!

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I LOVE to hate a good leg and butt session!   This was yesterdays....needless to say I am a little sore and stiff today, but nothing a good walk and stretch can't fix.     Warm Up 10 mins 1 Min Skipping 1 Min Small Step Step Ups Repeat x 5 Heavy Lift Barbell Back Squat Reps 12 x Light / 9 x Heavier (add a little weight) / 6 x Heavy / 3 x Heaviest / 12 back to original weight 1 min rest between each new weight, and focus on form. Circuit Weighted … [Read more...]

Winter Training – My Top 3 Tips to keep you Moving!

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☆ Here are my Top 3 Tips to help you form habits that will ease the struggle ☆   1. Lay Out Your Workout Clothes ... While setting your clothes out might not seem like it will help much, taking away any small barrier between you and your workout can actually make a big difference. 2. Make Plans to Work Out With a Friend Accountability is a strong influencer. If you’ve made plans to work out with a friend you will be much more likely to wake up in the morning or make it after … [Read more...]

You Gotta Have Goals!

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You Gotta Have Goals Have you ever decided to get fit? But then you found you really couldn't be bothered? This often happens when you don't set a specific goal. Without a reason to exercise, most people struggle to get  started. Just having something to aim for, you increase your commitment and your desire to achieve something. You're more likely to get results that way. And you're more likely to make the sacrifices to achieve your goal   The four Ps When you set a fitness goal, … [Read more...]

Thighs and other body parts…

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If you hate it WORK on it! I have a theory when it comes to your body...the parts you hate the most are the parts you should work on the most...here is an example. For a long time I hated my thighs, they (to me) were chunky, wobbly and had cellulite. So what I use to do was avoid giving them any attention. I would exercise my upper body and my stomach because they were the places I had 'çontrol' over and could see instant results... After a while I was back at square one hating my body … [Read more...]

Weight Loss is HARD!

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Trying to shed a lot of kilos all at once frustrating you? Losing motivation to continue? Starting to doubt your ability to achieve your goal? Maybe you need to break it down to a smaller goal… like 5 kgs at a time. Maybe you only have 5 kg to lose, this being the case, it could be a longer process. The less you have to lose the harder it is…look at fine tuning things in your new healthy lifestyle…. just DONT GIVE UP. Do it the right way, it can be tempting to skip meals or … [Read more...]

Let Food be your Medicine.

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Its flu season....YUK! so many people feeling under the weather and miserable. Avoiding the Winter 'plague' is extremely tough but there are foods you can eat to build up a better immunity or help to lessen the severity of the dreaded cold flu. If you want to be healthy and happy during the coldest moist miserable months of the year include these foods in your diet: Ginseng Root Cinnamon Cayenne Pepper Turmeric Berries Cloves Strawberries Raw Honey Raw Garlic … [Read more...]

If You want It, You have to work for It…

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  I cannot 'transform' your life, that is up to you.... I cannot be there to get you to bed early so that you can rise early to go for that walk or hit the gym, that is up to you. I cannot shop, cook and prepare your healthy meals for you, that is also up to you. Anyone who makes promises to you that they can transform your life and help you lose weight and keep it off is a liar, because the only person who can make that promise to you is YOU..... As a trainer we can educate, … [Read more...]

3 ways you can have a Active Healthy Weekend…

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3 Ways you can have an ACTIVE HEALTHY Weekend 1. Some common weekend activities for families include eating out or going to the movies. These are sedentary activities that can create a weekend diet that is filled with overeating and snacking on unhealthy treats. Get creative and think of activities that will keep your family members moving like a bike ride, a bush walk or go swimming! 2. If you have a sweet tooth and know you will be tempted to eat processed sugary foods during the busy … [Read more...]

Chilli Con Carne….yes Please!

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Chilli Con Carne Ingredients 1 tbsp. olive oil 500g beef mince 1 large onion, diced 1 tsp chilli, crushed 4 cloves garlic, crushed 2 tbsp tomato paste 1  tin whole peeled https://www.viagrasansordonnancefr.com/acheter-vrai-viagra-internet/ tomatoes 1 cup beef stock 1 tin kidney beans, drained 2 tsp dried oregano 1 tsp cumin Method In a frying pan, heat olive oil over high heat and brown the mince. Add onion, chilli and garlic and cook until the onion is translucent. Stir … [Read more...]

Easy ways to cut calories

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When you’re trying to lose weight or get healthy, watching your calorie intake and keeping it in check is the key. The good news is, there are plenty of simple changes you can make that will cut out some of those sneaky extra calories without you even feeling deprived. Here are some easy ways to cut calories from your diet without even noticing… Be careful with your coffee. Most people don’t even realise how many calories that caramel syrup or scoop of chocolate is adding to … [Read more...]

Struggling to get more veggies into your diet….

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Did you know the average Australian eats 2.6 serves of veggies and 1.6 serves of fruit per day and it is recommended you have 5 serves of vegetables and 2 serves of fruit per day.... Here are some clever ways you can add more veggies into your diet:   Always serve main meals with cooked vegetables or a salad. This is the best tip ever, instead of having that second bowl of pasta go for a bowl of Salad! Roast a whole stack of veggies and keep in an air tight container in the fridge … [Read more...]

Mix Things Up….

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Boredom can be a big reason why people lose their motivation to train.... Let’s face it: doing 3 sets of 10 can only progress you so far. We are creatures of habit, but always doing the same thing when it comes to training (same reps/sets, grip, exercise order, etc.) can kill your motivation and progress. Consistency on a program that works with slight variations from week to week is what you need. Instead of the common 3 sets of 10, known as straight sets, try doing a varied-set/rep … [Read more...]

Fiji Workouts

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8 days in Fiji.... BLISS but as much as it was relaxing I still managed 4 body weight workouts to get me through the festive season A healthy lifestyle does not stop because you are on holidays..  We had buffet meals for breakfast, lunch and dinner, but we chose well... Salads and veggies first then proteins and carbs, We had dessert most evenings and a few cocktails  here and there.... But we know balance and discipline and we put them into practice every single … [Read more...]

Listen to your body…

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I had a low energy day yesterday.... Not feeling it in the way of exercise. I managed a short walk and some core work.... turns out that's just what I needed because today I got up hungry to train!This morning's session was Shoulders, Legs and Calves, it was a heart pumper. I threw in 1 min of cardio bursts inbetween sets, YOU WILL LOVE IT! so here it is :) Step-up with Knee Raise: 2-3 minutes of cardio warm-up Barbell Shoulder Press: 4 sets of 12 reps, 1 minute of cardio … [Read more...]

My Homemade Banana Bread

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I'm no baker, or a lover of cooking really. But I don't like my family having snacks that are loaded with sugar, fat or preservatives. So I have made a banana bread that is easy and delicious without the added nasties. It will taste different to packaged banana bread..not as sweet, but if the bananas are very ripe you will get enough flavour from them.   INGREDIENTS 125g self-raising wholemeal flour ½ tsp baking powder 2 tsp ground cinnamon 75g sultanas … [Read more...]

Exercise and Self Confidence

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Exercise is well known for its benefits for health and longevity, but exercise can also be used to help promote Self-Confidence. Here are 4 ways in which I have personally found Exercise to improve my Self-Confidence 1. It Makes You Stronger When you exercise you gain physical strength but along the way you can also gain mental strength… When you see what your body is capable of achieving, your self-confidence sky rockets.. Every time you workout, your body gets stronger, when … [Read more...]

It starts with you…

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It Starts with you.... here are 3 workouts to get you started! WORKOUT 1: Grab a Rope! 3-5 min warm up 100 Skips 10 Push Ups 10 Squats 10 dips 10 Walking Lunges 10 Full Sit Ups 10 Full Sits with 2 Russian Twists rest 1 Min and Repeat 3-4 times 3 - 5 min cool down + Stretch Workout 2: Quick & Simple Legs and Abs 3-5 min warm up 10 Squat Jumps    1 Sit Up 9 Squat Jumps      2 Sit Ups 8 Squat Jumps      3 Sits Ups 7 Squat … [Read more...]

Baked Chicken Cacciatore

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  In under 60 mins create your own flavours of Italy with this yummy Baked Chicken Cacciatore! A definite on the weekly dinner menu! Ingredients 2x 400g cans Chopped Tomatoes with basil & garlic  110g (2/3 cup) pitted kalamata olives  1/2 cup finely chopped flat-leaf parsley  2 small red onions, cut into wedges  8 chantenay (small carrots) 2 small desiree potatoes, each cut into 6 wedges  80ml (1/3 cup) olive oil  4x 180g chicken breasts … [Read more...]

Spicy Chicken Fried Rice

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 Dinner is a breeze with this yummy Chicken Fried Rice!We don't do fancy at my place, we do quick, nutritious and healthy!Spicy Chicken Fried Rice  Ingredients 1/2 x 225g bottle Sichuan spice & chilli stir-fry sauce (or make your own) 700g chicken breast fillets 1 tablespoon peanut oil 1 brown onion, cut into thin wedges 400g packet fresh stir-fry vegetables 250g packet express 90-second brown rice 2 teaspoons sesame seeds, toasted 2 green onions, thinly … [Read more...]

Exercise…I know I should….but Why, How, When?

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1. Understand your ‘WHY’ and the Benefit. Exercise strengthens the body and the mind to allow you to have more energy and live a better quality of life as you get older. Did you know exercise can decrease your biological age? Yep if your organs are well looked after through a healthy lifestyle you could be up to 20 years younger on the inside! Visualise yourself as a healthy 60/70 80 year old and this should be motivation enough to keep you exercising regularly! 2. Schedule It. If you are … [Read more...]

Curried Red Lentil Soup

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This is a super easy and delicious curry that the whole family will love! Except mine, my kids don't like curry :( , but because it is so easy and quick I am happy to make this for Bennett and I and then make something else for the kids... I don't usually do the 2 meal thing! Give it a try and I'm sure you will love it and have it on the weekly Winter dinner menu...and its also great to heat up as leftovers for lunch, so make a double batch! Ingredients  1 tablespoon olive oil  1 … [Read more...]

Struggling…

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I don't know about you, but I have been thrown some curve balls in the last few weeks. Its been extremely frustrating for me...its made me doubt my ability as a trainer, a mother, a wife and a friend. Every avenue I turned I was feeling dragged down and negative.... I couldn't make decisions, I couldn't keep on top of my workload at home or at work. I was struggling.... My training had suffered a little which made me feel worse and my food was inconsistent.   I rode … [Read more...]

Know when to put up the ‘Reserved’ sign..

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Its time to stop being a slave to your house, family, job ....your life?? What does this mean? It means stop making the things you really don't like doing (but have to do), a priority. Why is it more important to mop the floor than it is to enjoy 15mins in the sun with a cup of coffee... Why is it more important for your partner to have down time than its is for you...   Have we spoilt our families, friends and co workers by making them a priority?   It is not … [Read more...]

Eat, Walk, Sleep, Repeat…start with what you already know.

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Feeling overwhelmed with the amount of Health and Fitness Tips out there? Don't know which applies to you or where to start? Well let me see if I can help you out...because not so long ago I was in the same boat! You know what I did....I just started with what I already knew....   I knew sugar and processed food was killing me and my kids, mentally physically and emotionally, so I cleaned out my fridge, freezer and pantry (I mean I literally chucked everything  in the … [Read more...]

My Secret Little Tip.

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After a big weekend of eating (Easter) some of us may be finding it hard to get back on track... Some of us may be finding it hard to resist the leftover chocolate.... But sometimes we can be a little  hard on ourselves, you may not have been as bad as you think. Usually if you have eaten a lot of chocolate or sugary foods you are less likely to feel like eating other foods....But you get overridden with a huge amount of guilt and either   (a) eat more or (b) stop eating … [Read more...]

NEW Year, OLD You (with a few minor improvements)

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New Year, Old You (with a few minor improvements)There is nothing wrong with the old you...make peace with that right now!Sure you could eat healthier and move a little more, but the old you CAN do that. When you learn to love the REAL you, it does become easier to make small changes that can make a BIG difference.   When your sights are too ambitious or big, they can backfire, burn you out, and actually become demotivating, set goals that are a stretch, but not out of reach.Find family and … [Read more...]

Twelve Days On the Scales..

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  Stepping on the scales does not have to be a scary event, it also does not tell the whole story. I have many clients who are obsessed with the number on the scale, and it is very hard to educate or convince them that this number will change form hour to hour, day to day and week to week, no matter how much exercise or healthy eating you do. So I conducted an experiment of my own....over 12 days I weighed myself at the same time, wearing the same clothes and kept the same … [Read more...]

Stop with the ‘Fitness lingo’…please….

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Is it just me or does it irritate you when people start talking in 'fitness lingo' as I like to call it.... E.g 'I am just eating my post workout snack' ....really it looks like a regular snack to me! 'I can feel the lactic acid build up' ...most dont even know what lactic acid is. 'I have DOMS'  so your muscles are sore from the workout you did 2 days ago! Not to mention the explosion of the use of the words, chia seeds, kale, paleo, high protein, plant based, raw food, no … [Read more...]

YES its COLD!!!

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YES its COLD!!! Do you still go shopping when its cold...YES Do you go to work when its cold...YES Do your kids still go to school when its cold....YES Do your kids still go football or netball training when its cold ...YES Do you still go out to dinner or movies when its cold....YES So why does your exercise not get the same attention and dedication as these other activities when its going to benefit your health.... Think about it ......COLD is not a reason...its an … [Read more...]

How’s the New Year’s Resolution going?

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So you started out the year all PUMPED Up  ready to smash those health and fitness goals..... How's that going for you? I hope well :) If not....WHY? Did we get too busy? Did we forget to make time? Did we just give up? Did we prioritise others things? We are now in July and I know the cold has a lot do with why people lose their motivation, but I also know when you put your mind to something YOU CAN DO IT!  Maybe you don't want it bad enough yet.... but my advice is: Don't wait till … [Read more...]

Staying MOTIVATED when exercising at home…..

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Working out at home is convenient, but if you're not careful, it's easy to not do it. After all, the only person holding you accountable while you exercise in your living room is yourself! Here are a few tips to help keep you on track: 1. Make an exercise schedule, and stick to it How many days a week do you want to work out? Get really clear on this ahead of time—then actually schedule your workouts in your calender. 2. Do something that you like. There is no point doing an … [Read more...]

Is your Coffee Habit making you Fat.

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Pants feeling a little tight? Your coffee habit could be the culprit :( We have turned our coffee drinking into a theme park extravaganza, with opting for supersized, sweetened with caramel or extra cream and chocolate shavings on top…and having a donut, cookie, bagel or biscuit with it!! That could add up to an extra 600 calories or MORE in one sitting! As with food, portion size of your coffee is the key to damage control, weaning yourself off full fat milk is a good idea too. … [Read more...]

Getting fit can be lonely, especially when you’re just getting started

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Getting fit can be lonely, especially when you’re just getting started. But it doesn’t have to be. In fact, it shouldn’t be. As adults, we still enjoy being active with friends, but don’t always feel like we have the time or opportunities to do so. Group exercise provides us with an opportunity to feel young again and be physically active with others. Most people find that it's much easier to stay motivated if you exercise with other people and not just by yourself. If you're … [Read more...]

Are you a Scale Addict?

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Over the years, I’ve dealt with my fair share of weigh-a-holics. That is, people who step on the scales far too often. Some do it every day of their lives. Morning and night. Some step on and off five times in ten seconds in the hope that a lower figure might magically appear between their feet. Then they do it again thirty seconds later.  Sound familiar? Unfortunatley the morning ritual of weighing yourself can either make or break your day!  Some people think that if they step lightly … [Read more...]

Lose 11kg by Xmas….

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Did you make a promise to yourself that 2012 was going to be the year you lost that 5 or 10kg, the year you were going to get fit, the year you were going to fit into those hipster jeans, the year you were going to get back your me time? How is it going for you? Have you started working on some of those goals or have you given up already because its now Feb and what's the use????? Are you thinking to yourself, 'I've already let January pass without changing, whats the … [Read more...]

The Best Exercises for Calorie Burning?

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Last week I put my lovely boot camp ladies through a pretty tough boot camp session, there was lots of whinging and complaining, however at this weeks weigh in we saw some great losses in both kg's and in cm's, so it was worth it. It was the skipping (with a rope) and the jogging which was the problem! So what I did was I researched what exercise burns how many calories just to give them an idea of why these types of exercises are important in their quest to lose some weight.   An … [Read more...]

Seasonal Exercisers….

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Are you a Seasonal exerciser? Do you only exercise when the weather is warm? Me, I personally don't understand it. "Do you only brush your teeth when the sun is shining?" Or "Do you only clean your house when it hot, not windy????" Exercise should be part of not only a weekly routine, but a daily routine, just as you would clean your house, do your washing and brush your teeth. Now I am not saying to go out on a daily basis and train like an athlete in the pouring rain. But what I am … [Read more...]