Hey Healthy Friends!
Staying hydrated can be tough, especially if you find water a bit boring, but here are a few simple ways to Jazz up your water and make it easier to stay hydrated.
1. Make a fruit infusion.
Add some fruits to a big jug, fill with water and leave in the fridge over night. The next day you’ll have delicious fruity water to drink. Good combos are any kind of berries, mint, cucumber, lemon and orange, apple and a cinnamon stick. Add some ice and enjoy!
2. Make it fizzy.
Some love fizzy water, some hate it. But if you’re a lover, choose fizzy water over still. Just make sure you’re just drinking water and it hasn’t been flavoured. You don’t want those extra sugars and calories sneaking in there without you knowing!
3. Try warm water
If it’s cool where you are, try drinking your water warm instead of reaching for the coffee or hot chocolate. A slice of lemon and a dash of honey and cinnamon make a delicious wintery drink.
4. Ice Tea
One of my favourite ways to flavour water is to make ice tea. Grab a few herbal tea bags (it’s totally okay to mix and match flavours here) and pop them in a coffee plunger with hot water. Allow to cool then pop in the fridge over night. The next day you’ll have a delicious sugar-free ice tea to sip on all day. If you like you can even add some fruit that will complement the flavours of the tea for even more delicious-ness.
How do you flavour your water?
How’s your week been? I hope 2016 is being kind to you.
This year one of my big goals is to transition from a Vegetarian diet to a mostly Vegan diet. I first went vegetarian back in 2007, and was veggo until 2011, when I moved from England to Australia. There were many reasons I started eating meat again which aren’t relevant to this post. Last year, prompted by an Online Vegetarian Challenge by BexLife, I felt like it was time to go back to the vegetarian lifestyle, and I transitioned really easily. I remembered how great I felt eating a vegetarian diet, and started doing much more research into the ethics of vegetarianism.
Now, after 10 months back on the vegetarian diet, and knowing what I know about the ethics surrounding the meat industry, I really wanted to move to a mostly vegan diet. Now, I say mostly vegan simply because I have chickens, and I will still be eating their eggs and I have friends who keep bees so honey will be staying in my diet for now at least. I’m aware that I may change my mind at some point in the future, and am slowly transitioning into veganism.
I’m not here today to tell you that you need to stop eating meat, but if you are looking to eat a more plant based, vegetarian, or vegan diet, I wanted to share with you a few things that have helped me out over the past week, and if you’ve got any suggestions or tips then I’d really love to hear them in the comments below.
1. Do your research.
When making any big change it’s key to do your research before you start. I’ve probably spent 3 months looking into vegan recipes, how to replace dairy, where I might find difficulties, what the nutritional implications might be of cutting so many foods out of my diet. Vegans do not eat any form of animal product, so no dairy, eggs, meat, fish, honey, leather (not food related but still relevant), so what nutrients might I miss out on if i’m not careful. What do I eat most often and how will I deal with cravings. Knowledge is power and the more you know the easier it will be. It will also be easier to answer any questions that crop up from family and friends as well.
2. Build a recipe index
Decide in advance what you’re going to eat. Look up ways to vegan or vegetarian-ise your favourite foods. Find some new recipes that look interesting, and that you know will be full of flavour. Many people believe that eating a plant based diet is boring, but I promise, if you spend some time actually looking at food, you’ll find hundreds of recipes that you will love. If you want some ideas, check out my pinterest board here.
3. Transition slowly
I have found that cutting everything out at once really doesn’t work for me. Yet, I know that it does work for some people, so if that’s you then please, go for it. I however, have found that taking baby steps makes any huge change much more manageable. Perhaps you start by cutting out fish, then chicken, then red meat. Then you switch your milk to a nut milk, then you drop the cheese and the butter… it becomes a process and you make progress towards where you want to be. Taking baby steps means you can focus on finding substitutes you like, you can adjust the way you cook, and it isn’t quite as big a shock to the system. In my experience making success much more inevitable.
4. Be gentle with friends and family (AKA don’t get frustrated / defensive)
Change is scary for everyone, even if it’s not happening to them. Friends and family will have all sorts of questions, arguments and beliefs that might come across as negative. Just remember that they all just want the best for you, and are worried that they will have no idea what to cook when you come to dinner. The slow transition helps here too, and it gives everyone time to adjust to smaller changes. I know that it can be frustrating, but be patient with people and answer their questions. Take your own food to gatherings if you need to, and share recipes that you love. Friends and family will adjust, but it might take some time.
5. Be kind to yourself
Lastly, don’t beat yourself up if it’s hard, or you have a sneaky cheeseburger. We are only human, and no one is perfect. Don’t fall victim to the pressure of having to be 100% vegan at all. You can have one meatless day a week, or even just one meal, or you can be pescetarian (eating fish) or whatever… make up your own rules and do what works for you. Of course if you want to eat meat at every meal do that too… really and truly you have to do what makes YOU feel good. Don’t stress about what other people think or say. If you feel good, you’re healthy and you’re happy – who cares!
I hope this post has helped anyone who might be wanting to eat more plant based meals, or transition to vegetarian or vegan-ism… Please if you have any questions or comments leave them below and i’ll do my best to answer them.
Happy New Year!
2016 – wow! I can’t believe it! The past year has flown by, and has had some really amazing moments. As I look back over the past year I like to look at what goals I achieved and what I didn’t. What worked and what didn’t. What do I want to do differently this year?
A lot of reasons why people fail to achieve their goals year after year, is the lack of looking at what isn’t working. So before you jump on your goals for 2016, if they are the same or similar to previous years, take some time to reflect.
It’s all well and good having a goal, but HOW are you going to make it happen? What steps do you need to take to actually make it a reality. Just saying you’re going to do something isn’t enough to make it happen. Break that BIG goal down into actions and behaviours instead. Then you can forget about the goal and focus on just the steps you need to take, like a road map leading you to your destination.
If you want to lose weight your actions would be to exercise 3x per week and to track your calories daily. If you want to start a blog your actions might be to write 2x a week and post on social media. If you want to save money your actions might be to stop buying your morning coffee and to put $30 a week in a savings account.
Behaviours can be monitored on an ongoing basis, each week you can clearly see if you are ticking those boxes, and if you aren’t you can try a different strategy, maybe you need a workout buddy, or make your coffee at home in a travel cup or you need to blog more or less often to make it a habit. Keep tweaking your behaviours until they stick. Otherwise it’ll be christmas again and you’ll be wondering why you didn’t achieve your goal AGAIN this year.
By reflecting on what worked and what didn’t in previous years, you can use this knowledge to create behaviours, habits and action steps that will move you forward and help you to achieve the goals you’ve set for yourself.
I’d love to know what your goals for 2016 are, and how you’re breaking them down into do-able and trackable actions, so leave me a comment below.
I love to start my day with a green smoothie. It is the perfect way to get nutrition into the body first thing in the morning – especially if you aren’t keen on having a full breakfast.
I have found that you can’t go too wrong with green smoothies. Here is my simple green breakfast smoothie that can be tweaked with whatever fruit and veggies you have in the house.
Handful of Spinach
3 inch length of cucumber
one small carrot
Handful of cashews
Blend. I use the Nutribullet, but any blender will work. I add ice after blending, you can add the ice to the blender, but I prefer to have ice cubes rather than crushed ice.
Here are some substitutions you could make:
Add an Apple
Use almonds instead of Cashews
Use Lettuce instead of Spinach
Add 1/2 Avocado
Use Almond Milk or Coconut Water
The options are limitless… experiment, try new combinations and see what you come up with.
DISCLAIMER: This post/video is designed for educational and/or informational purposes only. Please talk to your doctor before embarking on a new health or fitness regime. If you have any exiting injuries or medical concerns please remember to adjust this information to suit your personal needs. These posts / videos are not a substitute for real medical advice, please seek a qualified health practitioner for personalised guidance.
Sprinting is something that a lot of people think they can’t do. They believe that you have to be fast and you have to be super fit in order to do sprints, but that simply isn’t true. Anyone can add sprints into their weekly workout schedule to increase fitness and to burn fat. Here’s how;
First you’ll need to decide how and where you’re going to do your sprints. You can do them on a treadmill, in a field or your back yard or on a bike or cross trainer. The idea is that you go as fast as you possibly can for a set time or distance and then have a rest. By working as hard as you can for a short period of time you challenge your body to get fitter faster. Not only that but you also burn a higher percentage of body fat and you don’t have to workout for as long. 15 – 20 minutes of sprinting is ideal.
I like to use an interval timer, and sprint as fast as I can for 30 seconds, then have a 30 second rest. If you are new to fitness, you might want to sprint for a shorter period and rest for longer, or if you want to really push yourself, sprint for longer and rest for shorter.
Here’s what a 20 minute sprint workout might look like:
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
2 Minute Recovery
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
2 Minute Recovery
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
30seconds Sprint : 30 Seconds Rest
2 Minute Recovery
Your 2 minute recovery sessions would be a slow walk, you want to keep the body moving, it’s just enough time to catch your breath, grab a sip of water and prepare for the next set of intervals.
Let me know how you get on,
DISCLAIMER: This post/video is designed for educational and/or informational purposes only. Please talk to your doctor before embarking on a new health or fitness regime. If you have any exiting injuries or medical concerns please remember to adjust this information to suit your personal needs. These posts / videos are not a substitute for real medical advice, please seek a qualified health practitioner for personalised guidance.
I got a new computer last week, and in transferring all my files across I decided to go through and tidy up my photo collection. I’ve taken thousands of photos over the last ten years and they needed a bit of a de-clutter and organise (thats a post for another day).
What I realised as I looked back over the last 10 years of my life, is that I never truly appreciated it in the moment. We have done some amazing things, been to some fabulous places and met some beautiful people, but I was always too worried about what I looked like and how “fat” I was to really engage in the moment.
Looking back at the photos, I can’t believe that I thought I was fat. I hated my body when in reality I was in such good shape, I was healthy and active and looked amazing. I am truly horrified at the amount I used to beat myself up when I looked fabulous. If only I could have a re-do.
Our minds conjure up this image that we have of ourselves, what we must look like to everyone else and its makes us play small. We keep our cards close to our chest and stop fully participating in life, but looking back it was all a mistake. There was nothing wrong with how I looked then, and there is nothing wrong with how I look now.
Let’s stop focusing on how we look, and give ourselves over to the joy life brings. Let’s teach our daughters and nieces, and mothers, sisters cousins and friends that they are beautiful no matter what shape they are. In ten years time, you’re going to look back on this moment and wish you’d seen things differently.
It’s time for change.
Food can be fun and exciting, it can be an adventure and it can be a way that we show and share love, but it shouldn’t be the only way we get these things. For many people, turning to food in times of crisis, is the only way they can fill the hole that a lack of fun, excitement adventure and love can leave.
We think the problem is our motivation, we think that what we need is another diet program – this time I’ll stick to it. The problem isn’t the food that you’re eating, it’s WHY you’re eating it.
When we are lacking something we are taught to run to food. Here have a biscuit it’ll make you feel better. Feeling fat have a cup cake, going through a break up? Eat a pint of ice cream… it’s considered normal. Soon the only way you can feel good is by binging on food.
We eat when we’re sad, lonely, feeling fat, ugly, bored, we eat to celebrate, we eat when we’re hungry (if we ever do get hungry that is).
You don’t need another diet. You have to look at what the real problem is. What is missing in your life? Do you need to go out with your friends more, do you need to look after yourself – book a massage or a spa day? Do you need to re-connect with your family and your partner. Do you need a relaxing holiday. Or perhaps you’re bored, You need more adventure and excitement in your life. Learn something new, ask for a promotion, step outside your comfort zone and get the heart pumping.
All these things will start to fill the hole that we usually fill with food. When our lives are full of love, happiness and laughter we don’t need the ice cream to love us.
Next time you’re faced with a binge, take a moment and ask yourself why you need the food. What are you trying to cover up, what is missing in your life. When you get the answer, step away from the fridge and fill the hole with something else.
I just got back from a 3 week holiday with my family. I had the most exhausting, stressful but amazing time.
Here’s a little back story. I live in Brisbane, Australia but I’m originally from England. My parents live in France, and my brother still lives in our home town. They all came out to visit me for the first time so I wanted to show them everything Australia has to offer. We visited the city, the beach, the zoo, the mountains, we camped and saw Kangaroos in the wild… we crammed it all in.
We essentially didn’t stop for 3 weeks. In the build up to everyone arriving, I was so stressed out. I wanted this time together to be perfect. I didn’t want them to go home having missed anything. I put so much pressure on myself, that I was making myself sick.
But here’s the thing, as soon as they arrived, that all went away and all I wanted was to enjoy their company. I think we put so much pressure on ourselves to be perfect, that we forget to be happy. We want to much for everything to go a certain way that we miss the whole event.
Having not seen my family for over a year, does it really matter what activities we do? Or is it more important to focus on love, spending quality time together and cherishing the moment.
Today, take the time to be present, stop stressing about how things should be or could be or would be if… and just give your time, and your energy to the people around you. Put down the phone and just BE in the moment. It couldn’t be any more perfect than it is right now, so just enjoy it.
Wednesday marked the start of Lent. In the christian calendar lent is the 6 week lead up to Easter, with many people sacrificing or giving up something in this time. I have always given something up for lent usually sugar, or chocolate, or meat… actually often some kind of food!
This year, I’m giving up complaining. I’m mostly a very positive person, but I can easily fall into the bad habit of complaining about little things. It isn’t even that I’m particularly annoyed or upset by the thing I’m complaining about, often I’m simply complaining for the sake of complaining.
So on wednesday I vowed to stop complaining for 40 days. Until Easter when I can complain to my hearts content. Hopefully, the art of not-complaning will be a solid habit by then, and I won’t slip back into bad habits.
Already I’ve found that my inner voice is dying to complain about something. Anything and everything, and yes I’ve slipped up already. When trying to change a behaviour, we can’t expect to get it right 100% of the time. We will make mistakes, but if we’re lucky, we will learn from those mistakes and move forward so that we behave better next time round.
Even in this blog post I’ve wanted to complain about not complaining. I feel I’m going to learn a lot of the next 6 weeks!
Tell me, do you give up something for lent?
It’s remarkable how many people tell me that they hate to exercise. One of the common reasons (excuses?) is that they don’t enjoy it.
Where did we get this notion that we should only exercise if we enjoy it? I’d love for you to find something you enjoy, and I suggest trying out lots of different things to find something that works for you, but some of us just aren’t ever going to enjoy moving our bodies, and that’s okay.
And even if you do find something that you love, you will still have days when you can’t be bothered or just plain don’t feel like it.
I want you to start thinking of exercise as something that just needs to happen. Do you enjoy taking the bins out, or brushing your teeth, or changing your babies nappy, going to work or cleaning the house? I expect not, but you do it anyway right?
This is exactly what exercise is like. You might not want to do it, but it needs to be done. It is a part of every day just like cooking dinner, tidying up and taking a shower. Don’t make it more complicated that it needs to be.
Try lots of different things, it doesn’t matter what you do as long as you are moving your body, but it might take a while to find something you enjoy but you still have to do the work anyway.
The benefits far out-weigh the excuses, so just get it done and stop making such a big deal about it.
Yours in Health,
Photos courtesy of https://www.facebook.com/sandgateparkrun
Do you love to exercise or do you hate it? Leave me a comment and let me know!
Hi everyone and welcome to 2015! I’m so excited to be back after a couple of weeks of being unplugged.
In today’s video I give you my top tips for scheduling your exercise and why it’s the key to your success.
Watch it here:
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Having a plan makes a huge difference to your success, whether you actually make it to your exercise sessions or not.
I want you to think ahead, when are you going to get your workout in? Are you going to get up early, train after work or at lunch time?
Get all your stuff ready the night before and plan to make it happen.
having a plan makes it so much easier and less stressful so you can get in get it done and get on with the rest of your day.
Do you schedule your workouts? Let me know!
We all have things we’re good at, things we’re okay at and things we’re not good at.
I think often we get upset by the things that we aren’t good at because we want to be great at everything, and if we find things we aren’t great at we feel like we’ve failed.
As I wrote about yesterday I’m not a good swimmer. Numbers make my head spin (hilariously at one point in my life I wanted to be a maths teacher), and I am a terrible tennis player.
It’s easy to focus on these things and feel like we aren’t good at anything, but the question is do you WANT to be good at it? Swimming is a skill, and it’s something that I would love to get better at. So I can go to the local pool, book in for some lessons and practice until I’m better. I may never be a brilliant swimmer, but I can become competent, good even.
On the flip side I don’t want to get better at maths. Yes, having a better knowledge of numbers would be really helpful for me in my business, but I have no desire to spend my days looking at numbers. I can get someone to do this for me.
Instead I focus on what I am good at; Working with people to narrow down their problems to the root cause and set tangible achievable goals to work on, and stop them from feeling so overwhelmed.
As a personal trainer I do this by breaking exercise down into 10 minute chunks and as a healthy lifestyle coach I give clients small daily actions that take baby steps towards their ultimate goal. Whether that’s reducing stress, improving nutrition or getting a promotion at work.
I don’t know why we have this constant desire to focus on the negative. The things we don’t enjoy, the things we aren’t great at, the people who have annoyed us… instead of focusing on the things that make our lives great. Our family and friends, our achievements and our strengths.
Today think about what you are great at. Maybe you are a runner, or a great listener, or brilliant at choosing gifts. Maybe you don’t know what you’re great at. To find out, simply think about the things you love to do. The things that bring you joy when you do them. Maybe for you that is maths and numbers (if so let me because I could do with some help!) maybe you love to paint or dance or shop or decorate…
I’m not saying this has to be your job (although it’s amazing when it is) but it certainly needs to be a priority in your week. Make time for it. Focus on your superpower.
Come join the conversation on my Facebook page and let me know what your superpower is.
Happy Monday Folks! how was your weekend?
We had a lovely weekend hanging out with friends at Kondalilla falls, near Maleny. It is a beautiful spot with a waterfall and a pool where lots of people swim, a gorgeous walk through the rainforest and space for a picnic.
Now, I don’t know if I’ve ever talked about this on my blog, but I’m not a strong swimmer and so getting in the water always freaks me out. So much so, that often I will avoid swimming as my friends all have a great time in the water and I will sit on the side missing out.
So much of what I teach my clients is to identify what’s holding them back and to work through it. But I realised I wasn’t applying my own teaching to this area of my life, and I was missing out on an amazing opportunity – it really isn’t much fun watching from the sidelines.
So yesterday, when everyone got in the water. I did too. **happy dance**
Now it wasn’t that easy to over come my fear. The water was dark and murky, I had no idea how deep it was or if there were any nasties swimming along with me. I was really worried the whole time! Little by little I inched my way into the water, breathing my way through the fear that kept cropping up.
The pool was deep and you couldn’t touch the bottom, so seeing as how I was already in, we swam straight across to the other side. For many of you this isn’t a big deal, but just getting in was such a HUGE leap for me, that I couldn’t even imagine swimming across to the other side. But just like I teach my clients i took one step (one stroke??) at a time and focused only on getting that little bit further. I didn’t have to make it all the way.
But I did it! and the next time I feel afraid I will remember how I felt yesterday having conquered the fear and made it across to the other side of the pool.
I know the next time I will still be afraid, but I will have the knowledge that I *CAN* do it. I have already done it, and I *WILL* do it again.
This week i’ve been thinking a lot about self care and the busy woman. We often feel like we don’t have time for long bubble baths, reading novels or relaxation.
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So I came up with a list of ways I can take care of myself in less than 10 minutes.
1. Take a short walk around the block. Leave the phone at home.
2. Phone a friend or loved one
4. Sit quietly and read a magazine
5. Step away from the computer
6. Take a shower
7. Put on some music, sing and dance
8. Journal, doodle, knit, be creative
9. Take time to just be quiet and still. Meditate, Pray, Breathe, Daydream. Just be in the moment.
10. Do your nails
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Okay, so I couldn’t keep it to just 10, so here are a few more…
11. Write a letter
12. Drink Tea
13. Go out into the garden
14. Spend time with a pet
15. Take a nap
16. Light some scented candles
17. Green smoothie
18. Sock your feet
19. Read a few pages of a good book
20. Pamper yourself, do a DIY face mask, or a hair treatment, or use your favourite body lotion or perfume.
So there we have it, a few ways that you can take some me-time in just 10 minutes…. now which one shall I start with?
I’ve been thinking a lot about how we deal with change in our lives. As I mentioned yesterday, I’m trying to include more self-care in my weekly routine, but making that change is difficult.
What is it about change that is so scary, so difficult and makes us just revert back to our old habits? Why do we rebel against change, even when we know it will do us good.
When i’m faced with the option of getting some work done or taking a relaxing bubble bath, I’ll almost always choose work. Why is that?
The reason is because it’s familiar. It’s safe. If i take the bubble bath I’ll have to deal with the guilt that I should be doing something more productive, that I’m being selfish, and indulgent.
Making changes rarely comes easy. Our habits and routines are so ingrained in our subconscious that we don’t have to think about it.
When we feel bad, our sub conscious knows to go straight to the fridge to get a mood boost. When we’re tired after work we know to sit down and turn on the TV before we’ve thought about it. We know that we can turn the alarm off and have an hours extra sleep instead of going to the gym.
These habits are so automatic that most of the time we don’t even realise we’re doing it, then when we try and make a change it feel so unfamiliar, so difficult to turn off the pattern that’s been repeating for so long, that it feels like too much hard work and often we quit.
So then, how do we get past that?
We have to make it easy. The change has to be so easy to do that our brain feels like it’s winning with the new habit. So maybe we make the habit smaller.
If we want to get to the gym in the morning, perhaps the first step is getting out of bed and putting the gym kit on. We can go back to bed after that if we want, but we have to put the gym kit on. Once that doesn’t feel so hard, we can look at putting the gym kit on and walking out the front door. Again, we can come back in again if we want, next step we get in the car. Then drive to gym. Bit by bit we get closer to the ultimate goal of getting to the gym every morning for a workout.
Give your subconscious little wins, and over time the bad habit goes away.
With this in mind, I’ve been looking at ways I can make self-care easier and smaller so that I can reach my goals. I’ve got a list of self care items that will take less that 5 minutes. Then i’ll build up to 10 mins, 15minutes etc. Not moving on before i’m ready.
There’s no reason to feel guilty about looking after myself, and I don’t want to get back to that feeling of being burned out. So it’s a number one priority, especially moving into Christmas when there are going to be so many pulls on my time and energy.
Have you had success in making changes in your life? Did you do it all at once or gradually? I’d love to hear your stories so leave a comment below
This past year has been tough. There has been so much going on in my business and my personal life. In so many ways its been amazing, but it hasn’t been easy.
I’ve worked harder this year than I think i’ve ever worked in my life, trying to balance my offline business with my online life with my personal life and there has been many times when i’ve failed epically.
I’m lucky that I have such a supportive family, my friends (my chosen family) are equally as supportive, and I am so grateful to everyone for putting up with me over the past year.
But I reached a point about a month ago, when I was at the end of my rope. I couldn’t keep pushing forward anymore. So I stopped. I focused on just doing the bare minimum to get by. I was exhausted.
A lot of this past year has just been about survival, and in that I’ve not been taking my own advice. There hasn’t been a lot of self care going on, my workouts have been sporadic, my diet has been all over the place and my health has suffered for it.
It’s time to stop fighting fires and start looking at the cause. I needed a break, time off, time to sleep and recover and get back to basics. To re-energise, and focus on me.
So I took a week off, and went camping with my partner in Byron Bay. It was beautiful. We spent 5 days doing nothing but reading and sleeping. Eating good food, and looking after ourselves. It was much needed.
I’ve returned feeling like me again. Alive. Focused. I’ve realised that I need to take that time not just on holidays, but every day. It’s not good for me to keep pushing and pushing and expecting my body to just put up with it. I need to take my own advice and make room for relaxation, and rejuvenation.
Self-care is so important. It keeps us grounded, and energised and I am making more time for it moving forward.
but how do you make time for it? When you’re so busy trying to keep all your plates spinning, how do you take a step back and spend an hour relaxing. Is that even possible?
Well this week i’m keeping a time log. I’m making a note of everything I do over the next 168 hours. I’m looking at how much time I spend working, travelling, going to the gym, spending time with my family and friends. My taking an honest look at how I spend my time, i’m hoping I can find pockets of unused or wasted time that I can turn into me time. Time for bubble baths, leisurely walks and chick-flicks. Time for me.
I want to here from you, do you manage to make time for you? Have you ever suffered from burn out? How do you take time out on the regular to re-charge? I’d love to hear your ideas to help me make it happen – so leave a comment!
Any goal can be broken down into a series of actions that need to be taken. In many cases these actions need to be repeated regularly in order to make that goal happen. Whether its healthy living, running a marathon or starting that business you’ve been thinking about, it all comes down to habits.
We already have habits that play out in our lives everyday. Some of these habits are taking us closer to our goals, and some are taking us away from achieving our goals. If we want to make real progress and create a life and body we love, we need to add more good habits and change the bad ones.
The process is the same, and when we look at changing our lifestyles, we often make the same mistake. We try and take on too many things at once. It’s very difficult to change not only our eating habits, but our activity levels and mindset all at the same time.
Take it one step at a time, think about one thing you can change today that will take you closer to achieving that goal. Perhaps you want to stop snacking when you get home from work, or maybe you want to start exercising first thing in the morning. First focus ONLY in that one habit. Once that becomes easy, you can start working on something else.
If you are trying to remove a bad habit, think about replacing the habit with something else.
Instead of snacking i will drink a glass of water.
Instead of eating fast food I will make a healthy version at home.
Instead of watching TV i will read instead.
If you are adding a new habit, what can you do to make it easy to achieve? Break it down to the smallest possible action. Make it easy to achieve, because success leads to more success. Perhaps the first goal is just parking at the gym and walking into reception. Or maybe it’s putting your gym gear on as soon as you wake up. If there workout happens it’s a bonus, but break it down to the first thing you have to do, and build on it from there.
With only a few weeks left of 2014 my focus has shifted back to the goals I set back in January, and what I still want to accomplish. Creating new habits will help me to get there.
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“What we do every day matters more than what we do once in a while.” – Gretchen Rubin
What habits do you want to add or change in your life?
There are many situations in this world that we wish were different. Whether thats a situation at work, at home or further afield, we are often frustrated by our lack of power to change things.
We must start by changing ourselves. If we lead by example, we have incredible power to inspire others to follow suit.
We cannot change others, but we can change ourselves, our reactions to certain situations and our actions.
As the saying goes – be the change you want to see in the world.
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I want you to get yourself an accountability partner. someone you can check in with when you’ve done your workout, someone who can talk you out of eating that huge block of chocolate, someone you can trust to keep you on track.
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It’s important for your accountability partner to be someone with similar goals to you, someone who you can also inspire and motivate to achieve great things. You’ll be amazed at how much you can achieve when you’ve got someone on your side, cheering you on.
Do you have an acceptability partner? Let me know in the comments below
Today I’m interviewing my friend Nicole Dennis, a foodie who loves cooking with real food. Her recipes are delicious and easy to follow. Nicole’s love of good food makes healthy eating really achievable. In today’s video we’re talking about how you can get started in making real food recipes and take those all important steps to better health.
Watch the video
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If you want to learn more visit Nicole at www.realfoodrealfast.com.au and make sure you grab her 3 day Sample menu!
I’d love to hear your thoughts, so leave me a comment below
In today’s Video I’m sharing the things I do every day to keep me healthy PLUS I’ll show you how I keep myself accountable.
Watch the video here
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Comment below and tell me what your non-negotiables are…
In today’s video I’m telling you the secret that NO personal trainer wants you to know… WATCH to find out what they’re hiding!
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You already know exactly what you need to be doing to get the results you want.
You don’t need to read any more blogs or sign up to any more courses. What you really need to be doing is taking action.
sometimes we use not knowing what to do as an excuse not to take action, because change is scary – but it’s worth it.
So stop using learning as an excuse. Every time you watch a new youtube video, or read a book, or a blog post you need to make it actionable. What are you going to implement from this new information?
Take the action. Implement what you’ve learned and stop procrastinating!
Take an action today that’s going to take you closer to your goals.
Leave me a comment and let me know what action step you’re going to take first.
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Is there a correct way to workout? WATCH the video below to find out…
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The important thing is to do the thing that works for you. Regardless of whether there is a right or wrong way to workout – if it doesn’t work for you, you just won’t do it.
If you only have 5 minutes a week, then exercise for 5 minutes a week. If you focus on the recommended 30 minutes a day you’ll never do anything because you simply don’t have the time.
So do what you CAN do instead of what you SHOULD do. Just do something. Don’t worry about it being perfect. Don’t worry about it being right. Do something that moves your body. Because movement, no matter how little, is good for us.
Don’t get caught up in perfectionism. Dance like a crazy person in your living room, do some squats while you brush your teeth. Do what feels good for you.
In my free video training i’m talking about healthy habits that you CAN do when you’re short on time.
Comment below and let me know what you’ll be doing
There is one thing that drives me crazy… that’s listening to women complain about being fat. It makes me so angry. Watch the video to find out why…
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I have to say that I understand that you want to be healthier, you want to feel better in your body and you want to lose some weight. I understand all that, but you need to understand that calling yourself fat is not changing anything. All it’s doing is making you feel really crappy about where you are right now, it’s inspiring de-motivation and subconsciously you’re saying it’s okay to be fat. It’s okay to be unhealthy and that you’re stuck in that state.
Negativity breeds negativity and the more you say it, the longer you’re going to stay in this state of negativity.
If you’ve been reading my blog for a while, you’ll know how passionate I am about loving your body – I even created an e-course on it. We don’t start loving ourselves by constantly putting yourself down.
Would you let your girlfriends say they’re fat? Would you let someone else call you fat? NO! So it’s absolutely 100% NOT okay for YOU to call yourself fat.
Even worse than that, young people are listening to you. Your daughters, sisters, nieces… you are letting them know that they are supposed to hate their bodies. We are literally creating a generation of young women with body issues.
It HAS to stop.
I challenge you to change the pattern.
No more fat talk.
On Sunday Morning I was trying to figure out how to get my workout in. I had a really busy day ahead of me, and so needed something quick.
I decided to head down to redcliffe and do a few stair runs before going to the markets to grab my fresh fruit and veggies.
I have to say that it was an awesome workout – BUT it was hard!
I found a set of stairs that had 50 steps and decided to do 10 sprints up and the walk down would be my rest – when I got to the bottom I would turn straight around and sprint back up.
I did my 10 runs and I still felt good so I added and extra 5 making 15 sprints in total which took about 20 minutes.
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After those extra 5 runs I was knackered. My legs were shaky and I was super sweaty! I must have looked a mess at the markets… heehee
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I love it when you make a spontaneous decision to do something different and it works! I felt great all day!
So tell me, have you ever done stair runs? I know the Kangaroo Point Stairs are a favourite in Brisbane… Leave me a comment – I love hearing from you!
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I was lucky enough to be given a FitBit Flex to review and I have to say I’m in LOVE! Not only does it track your activity levels and sleep quality, but it comes in PINK!
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I was really impressed by how much a simple tool motivated me to add more steps to my day. I consider myself to be a pretty active person, and seeing the little lights that showed my progress really made me think about how much time I was spend sitting down and being in-active.
You can set the goal to be a certain number or steps or a certain number of active minutes each day. I started out tracking my steps which was really interesting. Some days I exceeded my goal and thers I didn’t come close. Seeing the difference has made me much more conscious of getting up from my desk and walking around.
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Tracking my active minutes was great too. I could see when I was likely to be sitting still for too long, which parts of my day I was most active and how many total minutes I was active throughout the day. It turns out its not as many as you think.
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I am competitive by nature, so it was fun for me to compete with myself to get all 5 lights lit up every day. I think this is a great tool for anyone trying to increase their activity level.
I also loved the sleep data. It was fascinating to see how much I was sleeping each night, when I was awake and exactly how much sleep I was getting each night. It turns out I am a great sleeper (i knew this already!) Regularly getting at least 7.5 hours sleep each night.
I can really see how this will make a difference to your activity levels, if you are anything like me, because it makes fitness a game and a competition and you can even compare yourself to your friends who also have a fitbit giving you that extra boost of accountability.
Do you have a fitbit? do you love it? Or is it in a draw gathering dust? Let me know in the comments below…
Yours in health,
DISCLAIMER: This Post contains affiliate links.
Lastly, it’s easier to break a bad habit if you can replace it with a good habit. What can you do instead of Emotional Eating? Can you call a friend? Go for a walk? Do 50 squats? Read 10 Pages of a good book? Have a Bath? Choose something that will not only distract you from eating, but will also make you feel better and soothe those negative emotions in a more positive way.
Now we have to put all the puzzle pieces together. We have learned WHY we eat, HOW we are feeling and WHAT the specifics are. You should now be able to recognise a spell of emotional eating BEFORE you get started.
You can put a plan in place to avoid the specifics of your habit. If you always buy a specific food for example put that food on a banned list and if you are going to binge eat, you have to try something else. If you eat in the car, put that on a banned list, if you’re going to binge you have to eat somewhere else. If you always buy your comfort food from a specific place, put it on a banned list and if you’re going to binge you have to buy it somewhere else.
When I gave up smoking many years ago I started by not allowing myself to smoke in the car. The car was a huge trigger for me, so by banning it, I changed my habit significantly. It was too time consuming and difficult to pull over every time I wanted a cigarette so it cut out a huge portion of time that I was smoking which made it easier to eventually quit.
When you are ready you can replace your Emotional Eating Habit with one of the items you’ve listed as being a healthy habit you can do instead. This will distract you from the comfort food, give you a little happy boost and in time you’ll be able to kick the habit completely.
In End Emotional Eating Forever we spend the first few weeks diving into why you eat, what you way and how you eat and devise a personalised action plan to help you to step away from the comfort food which will ultimately lead to weight loss and a body you love. Doors are open, so come and check it out.
I know it’s been a while but I’ve had so much going on!
I’m working on loads of new projects that I know you’re going to love!
I thought it might be fun to do a bit of a plank challenge this month. The plank position is one of the hardest exercises because it uses pretty much every muscle in the body. It’s great for strengthening the abs, arms and legs as well as the back!
All you’ll need for this challenge is a stopwatch and maybe a yoga mat.
Start off with your best plank time ever. So jump into the position – either on your knees or on your toes and hold it for as long as you can – really push yourself here!! Every Day we’re going to add 5 seconds to your time – except on every 7th day we’ll add 10 seconds!
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It will be a month of sore abs! But you’ll see huge progress!
This is going to be so much fun, and I’m going to be doing the challenge along with you. Take a photo each day and share your progress on instagram use #EKFplankchallenge and tag me @elikingfitness for your chance to win free entry to my online program www.sevendayslim.com (Valued at $97)
I can’t wait to see your planks!
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If you’ve been following me on Facebook you’ll see there are lots of exciting things happening here at Eli King Fitness!
It’s a topic I feel so passionate about, because when we eat to fill a void in our life, we don’t ever actually remove the source of that unhappiness, and we just keep numbing the pain with food, which leads to unwanted weight gain and depression.
It’s such a common problem. I’ve been talking to lots of you, and the common theme seems to be that the weight is holding you back. Feeling fat and frumpy stops you from living your life as you want to.
How many of us don’t wear a bikini when we want to, how many of us hold back from doing things because we don’t feel fit enough, or thin enough, or smart enough.
The opinions we have of ourselves stop us from following our dreams, and I’m here to tell you today, that the inner mean girl is lying to you.
You can do anything you want, and you can do it right now. Today if you want to (although you might catch a chill wearing a bikini in this weather!)
I know because I’ve been there. My inner mean girl stopped me from exercising because I was too fat. She stopped me from following my dreams because I wasn’t good enough, and she has held me back in so many situations.
She was lying to me.
It’s time to kick her out. To put her in her place and know that she is absolutely wrong.
It’s time to kick out the inner mean girl and start taking action in my life. She won’t hold me back any longer – CLICK TO TWEET IT
You are a strong, beautiful, smart, incredibly talented woman, and you deserve to live out your full potential in every area of your life.
Take stock today of the things you’ve always wanted to do, but haven’t felt able. All the things you wish you’d done.
There is still time. Start taking action now. Make those dreams happen.
In End Emotional Eating For Ever we’ll be taking a journey to kick out the mean girl and start taking action to create a life and a body that you love. We’ll address all the key areas in your life, reduce the stress and add more joy into every single day. We’ll support each other in learning to love our bodies as they are today, in all shapes and sizes, with the intention of improving them through healthier choices.
Stop waiting for the perfect timing, stop waiting until you’ve lost 10kgs and wear that bikini, jump off that cliff and follow your heart because you deserve all the happiness in the world.
CLICK HERE to take the first step to better health, happiness and rocking hot body that you absolutely LOVE.
Help me to silence the mean girl forever. Forward this to a friend – Spread the love and tell you’re girlfriends how awesome they are. Perhaps your words will be the ones they finally start believing.
We can all do with silencing the mean girl inside us, we just need someone to show us how.
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I’ve spoken previously about my journey through sugar addiction, but I wanted to delve deeper today and tell you about my Emotional Eating Story.
I struggled with this for years. I worked in a job that I hated, my life was full to the brim and I often felt I didn’t have space to breathe. I was so busy, that when I eventually had time to myself, I didn’t know what to do with it. I spiralled into boredom, and I filled that void with food.
To deal with that I would turn to sugar, and we all know I can’t have just a little bit of sugar.
At school I hated sports. I skipped it at any chance I could conveniently forgetting my kit each week. I just wasn’t interested in getting sweaty. At that time in my life, at 15 I was much more interested in drinking, smoking and hanging out with my friends.
By 18, I was drinking 6 days a week, still smoking and partying at any opportunity. I would recover from these party nights by eating a variety of junk food to soothe my hangover and the shame of whatever idiotic thing I had done the night before in my drunken state.
It all comes down to the same thing. I didn’t know how to be happy within myself. I didn’t want to feel any of those negative emotions so I covered them up, with drinking and with food.
When I was 22 I decided I’d had enough. I stopped drinking, and I started exercising. I still wasn’t happy, and would turn to chocolate whenever I was bored or sad, but at last I was making progress.
We moved to Australia in 2010. I was 24, and by that time I had started making progress on the emotional eating, and had completed my Personal Training Certification. But the move to Australia had a huge change on my lifestyle.
I was in a new place, a new job and I had yet to make a group of friends. I was suddenly faced with all this free time, where I was on my own. I had to start being OK with my own company. I had to learn how to accept myself. It was a hard process.
I made an effort to join different clubs, make time to meet new people and to have fun. I didn’t want to add anything to my life that was going to make me unhappy. I wanted to focus only on the things that bought me joy.
I started playing hockey again, got involved in musical theatre, and made sure I spent time looking after myself. This process of filling that gap with something positive is a theory I now live by. I try not to let myself get bored, I use my downtime wisely, doing things that fill me up, rather than spiralling into a pit of boredom and sadness.
I now have a fantastic group of friends and feel supported and happy in my self, but it has been a long process.
I’m sharing this with you today, because I want you to know that it is possible to turn your life around. You can go from being an unhealthy, boozy teenager and turn into a strong healthy and fit adult. You don’t have to spend your whole life being afraid of food, and you can get to a place where you don’t rely on food for happiness.
We all have different stories to tell, but we can change the path we are on if we want to.
We can change our behaviour patterns, and by adding more to our lives, by creating experiences that make us truly happy we can become the person we want to be.
When we are happier, we are healthier. Our relationships, friendships and our bodies rely on us spending time on ourselves. Doing the things that light us up, and creating more life.
It’s time to stop running away and hiding from these issues. Let’s take a leap of faith and end emotional eating together.
Click the image below to join me for my 4 part video series where I’ll be showing you some strategies I use to overcome emotional eating.
Comment below and let me know your story.
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I cannot believe the amazing weather we’ve been having. Surely this isn’t winter? It’s been absolutely beautiful here in Brisbane. So this week we decided to make the most of it, and take our workout outdoors
On Tuesday we climbed Mt Coolum. It is a really steep climb, so I really felt my legs working, and it was a great cardio workout. It took about an hour to get to the top, and the view was spectacular.
I don’t know about you, but I get bored with my workouts, and if I think it’s going to be boring I’m more inclined to skip a workout. That’s why getting outdoors and doing different things is so important.
Changing the scenery and getting some sunshine while spending time with my partner in a beautiful setting, it so much more motivating for me than hitting the gym. As I said in my post about quitting the gym, I need something different right now.
We are lucky to live in a really beautiful part of the world, but it doesn’t matter where you live, there are always options to find some fun ways to get active outdoors. Change it up and enjoy the world around you. We all spend too much time indoors, so make an effort to get out in nature and get some exercise in at the same time.
What’s your favourite way to workout? Do you an outdoorsy girl? or do you prefer the comfort of the gym? Let me know in the comments below.
Have a great weekend
PS Want to End Emotional Eating forever? Get your free video training here
The most important thing when you are working towards any goal is constancy. Eating one good meal won’t make you skinny and eating one bad meal won’t make you fat. It’s what you do with the majority of your time that counts.
You might not notice the results, but over time, you will be progressing. Give it a month of being consistent and you will get the results you want. I promise.
Watch today’s video about constancy.
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Let me know what you think in the comments below.
have a great week
I’ve got a special workout for you today. This is one I keep handy for those days when I’m really busy. This is my do while i’m waiting for something else workout. Easy to do while you’re waiting for the kettle to boil, while the adverts are on, or just as a little break from your desk.
It takes less than 2 minutes, won’t get you too sweaty, but will get you moving and feeling energised. And as I always say, something is better than nothing. So on those days when you can’t get a workout in, just do a little something when you get the chance, and this is that workout.
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Here are the details:
10 Push Ups
20 Tricep Dips
It’s also a great finisher to your workout!
Have an amazing day!
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This year has been crazy. There has been so much going on in my life and business that I have to confess that I’m not where I want to be in terms of my health and fitness.
On top of that, I’ve been plagued with illness. Every time I start to feel better, and I think I’m getting back on track I get sick again and I’m back to square one.
It started last year with an trip back to the UK for a family emergency, where I somehow managed to put my back out. After months of painful physio and frustration at not being able to workout in the way that I want, I finally recovered, only to be knocked down with flu which KEEPS COMING BACK!
I’ve not been working out properly. I’m probably getting in one solid workout a week, but my energy levels are all over the place, which has led to me relying on sugar to get me through the day, and I am absolutely sick of it.
It all stops today. I am getting back on track. My health is the most important thing I have. Without good health I can’t do any of the amazing and fun things that life has to offer. I feel sluggish, grumpy and I’m not a fun person to be around.
This blog post is not only a way of me getting this off my chest, but a petition for your support. I’m sick of being sick so I’m taking the steps today to heal my body, get back into a workout routine that works WITH my body not against is, and I’m getting off the sugar roller coaster (again).
On this blog I always try to focus on the positive, and throughout this experience I have learned some very important things…
1. Listen to your body at all times. You do NOT have to push through a tough workout if you are truly feeling unwell. It is better to allow your body to heal, than to push through only to feel worse. Learn the difference between not wanting to and needing rest.
2. Sugar does NOT give you energy. Yes it is delicious, and you feel better for about 10 minutes, but then you end up feeling worse and reaching for more sugar. It’s a vicious cycle. Do NOT do it! Learn to manage your blood sugar levels by eating plenty of veggies, lean proteins and healthy fats. You will feel so much better for it.
3. This is not a failure. I don’t have to get it right 100% of the time. Sometimes life is going to get in the way. Sometimes things are going to go wrong, and you will never be perfect. Just try your best, be honest with yourself and those around you and ask for the support that you need. Just because it isn’t perfect doesn’t mean you’ve failed. Just dust yourself off and start again.
I’m going to follow my own advice. I’m going to listen to my body, continue to fill my life with things that make me happy, reduce my stress levels and have more fun. I’m going to focus on moving my body in a way that lifts me up and supports me mentally as well as physically and fuel my body with delicious food that gives me energy.
I’m going to do all the things that I teach you in my 7 Day Free E-course ‘Create a Life & Body You Love’ - Will you join me?
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Here is my favourite no fail can’t go wrong green smoothie.
If you haven’t tried green smoothies before this is a nice simple one to get you started!
If you liked it you can pin it, Facebook it, tweet it or email it! Share the green smoothie love!
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As with all my recipes, this is a chuck it all in and be done with it. Just blend. Easy peasy.
Let me know in the comments your favourite smoothie recipe.
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In this video I show you how I eat organic on a budget. Healthy eating doesn’t have to be expensive, and it doesn’t have to be fancy. You can feed your family a healthy organic diet very simply and very cheaply.
Watch the video to find out how
I have a crazy story to tell you today. As you know, I like to experiment with different nutrition theories. I like to see what works and what doesn’t work. So I decided to try the Paleo diet and OMG I feel amazing! You HAVE to watch the video for the full story but I will tell you now, that I have lost 10kgs, I have more energy and I feel amazing!
I’d definitely recommend the Paleo diet, and I am going to be continuing with it (with a few non-paleo treats every now and then)
Tell me, do you do Paleo? Leave me a comment and let me know!
This is a really important one today. Our mindset is THE most important thing in our transition into a healthier lifestyle. Today’s topic is something that i’m really passionate about.
Our thoughts become our actions. So watch the video, and change those negative thoughts!
I have had a gym membership for as long as I can remember. It has always been my way to escape the crazy of my life, and to spend some time on myself. I love working out, pushing my body to it’s limits and progressing in my strength and fitness. I know that if I don’t workout, I feel terrible my energy levels suck and I get cranky and depressed. BUT the gym just isn’t serving me right now. I’m not enjoying my workouts as much as I usually do and I find I’m searching for alternatives ways to exercise because I just don’t want to go to the gym.
So I’m quitting the gym and I’m coming up with a more fun plan that suits the way I’m feeling right now. Be very clear, that just because I’m quitting the gym doesn’t mean that I’m quitting exercising. I’m looking at finding ways to be active in a different way. I’m going to get outdoors more, I’m going to workout in my back yard, I’m going to go for runs, I’m going to swim, hike, dance, do yoga. Just because I’m not lifting weights or running on a treadmill doesn’t mean i don’t exercise.
That’s what I want to highlight today. It doesn’t matter what you do, as long as you are active. If the way you’re exercising isn’t working for you, if you aren’t looking forward to it, then maybe it’s time to do something different. Just because something isn’t working for you, doesn’t mean it’s failed. You don’t have to do the same things as other people, just because you’re friend loves cross-fit or running doesn’t mean that you have to. Maybe yoga is more your thing, or maybe you love fitness classes. Do what you love, and if that changes, feel free to move on to something else.
You will change and evolve overtime, and your body will tell you what it needs. For me, I need more freedom. The freedom to be outdoors, to use my bodyweight instead of dumbbells and to have some more fun without feeling guilty that I’m paying for a gym membership that I’m only using once a week.
Do you have a gym membership you’re not using? Stop feeling guilty about it and move your body in a fun and enjoyable way! Let me know how you stay active without the gym in the comments below
Yours in Health,
We all want more time in every day. Our to-do lists are often out-weigh the time we have in each day. We often feel like we could do with a couple of extra hours in each day. I can’t tell you how many times i’ve heard – Oh i didn’t get to exercise this week because I didn’t have time. I couldn’t eat well this week because I didn’t have time. I couldn’t do XYZ because I didn’t have time.
I feel like that too sometimes, but in addition to last week’s post about scheduling your life so you can see what time you do have I have this one trick to create more time in your life. I warn you now, you aren’t going to like it. But it works, and if you really want to create change in your life…. this one thing is the way forward.
Stop wasting time on useless things.
TV, Facebook, Pinterest….
These are all things that suck you in and waste away your whole life. What is more important? Your health and your goal to look and feel amazing? or catching up on the latest gossip?
Facebook is like a drug. You can’t just go on and send someone a quick message, you get sucked in to scrolling through photos, and posts that really have no impact on your daily life, and from people you don’t really care about. If you want to connect with your friends and family, give them a call and have a meaningful conversation. Stop wasting time on facebook and put that time into things that are actually going to enrich your life and make you happy.
The same is true of TV. Every year for lent I give something up. This year I gave up TV. I haven’t watched the TV for 6 weeks and Its amazing how productive I’ve been. Now, those of you who know me will know that I didn’t watch a lot of TV in the first place, but I definitely used it as a procrastination technique. It has inspired plenty of conversations with friends and clients as I enquire about what is happening in the news, and I know that my time is better spent on things that are important to me.
Now I’m not saying never ever go on facebook or watch TV again, but think about all the things you could do if you had an extra hour or two everyday. How much better would your relationships be if instead of staring at a box in the evenings you actually spoke to each other, if you didn’t already know what was going on in their life due to facebook. What if you used that time to read, and to learn , or to put more time into your business or actually went to the gym or cooked a healthy meal. Can you see the impact it would have on your life?
Have you ever given up TV or facebook? Are you willing to take on my challenge!? Let me know in the comments below
I don’t know about you, but it doesn’t matter how much I get done, my to-do list is always growing. Life is busy no matter what you do. Especially as women, we tend to think it is our duty to do everything, organising our family as well as our own lives. Often trying to keep on top of everything can be overwhelming, and things that aren’t essential -i.e working out and eating well get put off for another day. Trust me, I know how you feel so today I want to share with you how I use iCal to plan out my life, and keep me training everyday, eating well and getting all kinds of other things done including spending quality time with my friends and family.
Firstly, I have set up different calendars for every aspect of my life. I have a work calendar, a fitness calendar, a personal calendar, a routines & regular tasks calendar, a finance calendar, a task list, a shared family calendar, editorial calendar, marketing calendar, business planning calendar and a misc calendar. Phew! That’s a lot of calendars which is why i LOVE iCal. You can use googlecal which is also really great. I love the feel of a written pen and paper diary and calendar, but it just doesn’t work for me, and there really isn’t any point in using something that doesn’t work for you. If pen and paper is what you want then go for it. As long as you use it, and it works!
My Dad always teased me when I was a kid because I colour-coded everything! I still do this, and it’s what keeps me on track. On my iPad I can see at a glance what appointments I have, what bills are due, what tasks I need to accomplish and how much free time I have. By having everything in a different colour, I can see at a glance what is happening and when. I can shuffle my schedule around easily if i need to, and I don’t forget about important jobs. Tasks that don’t need to be done on a regular basis can be scheduled in months in advance. Work can be spread out so that I’m not surprised when a project is due, which stops overwhelm from setting in.
If it isn’t in the calendar, it doesn’t happen so EVERYTHING goes in the calendar. From my morning routine to cleaning my house, to writing blog posts and social events. I schedule my workouts, and add notes after each workout so I can keep track of what I’ve been doing.
The other great thing about iCal is you can clearly see your white space. This is time when you don’t have anything scheduled. You can see how much free time you actually have. It can be so easy to get overwhelmed because we don’t have time, but when everything is in the calendar, you can see EXACTLY how much time you do have, and move things around if you need to.
Okay, so now you know how I have my calendars set up, and you have started adding your stuff to your calendar, it’s not going to work if you don’t take action. You HAVE to look at your calendar and actually take action on what is scheduled for that day!! I look at my calendar first thing every morning and last thing at night. I also keep it accessible all day while I’m working, and I put appointments in right away as soon as they’re made. It is a constant working document that i’m using constantly. I also make a point to taking sometime on a Monday and Friday to plan ahead and review my week / month / quarter. This way there are NO surprises! You need to know what is coming up as well as what is happening right now. It doesn’t have to take hours, just have a quick scan of what’s coming up, check that your tasks are in line with achieving your goals, and see if there are any things you need to do in advance on an event. If this is the case, I find it help to set a reminder 10 days ahead so you can get organised.
Do you use googlecal or ical? How do you keep track of everything you have to do? Let me know in the comments below!
Yours in health,
Just a quick workout for your today! Remember you don’t need to spending hours and hours working out. Do a quick 4 minute workout then get on with your day.
20 seconds with a 10 second rest.
Tricep Push Ups
Lunge Touchdown Left
Side Plank Left
Shoulder Push Ups
Lunge Touchdowns Right
Side Plank Right
Did you do this workout? Let me know in the comments below!
I love my morning routine. It keeps me focused, makes me feel grounded, and ensures that I fit in some time for myself before the craziness of the day begins.
Now I don’t have time to spend hours and hours getting ready in the morning, I usually start work at 5:30am with my clients, and I do NOT want to be getting up any earlier than I have to. So I usually do my main workout and have a second breakfast when I get home from my morning clients. I keep my wakeup morning routine very simple and focus on nourishing my mind, body and soul for just a few minutes before I start my day.
Here’s my 20 minute wake -up Morning Routine
5am Wake Up, Feed Chickens & make a big mug of warm water and lemon
5:05am 5 Minute meditation whilst drinking my lemon water. Here I just take 5 minutes to sit quietly and think about the day ahead, what I want to achieve, and how I want to feel.
5:10am 5 Minute Wake Up Workout. I just spend 5 minutes moving my body in anyway that feels good. Sometimes its yoga and stretching, sometimes its jumping around or dancing in my kitchen. Starting my day with a little bit of movement, energises me, makes me happy and starts me off on the right foot.
5:15am Green smoothie. I really can’t handle real food at this time of day, so a smoothie will keep me going till I’ve finished with my clients later on in the morning when I’ll have something more substantial.
5:30am First Client
As you can see, I don’t have an elaborate routine, but taking 15minutes for myself makes such a difference. I really feel it when I don’t do it.
What I’ve learned is that trying to fit everything into my morning routine just doesn’t work for me. I’ve tried to fit in working out first thing, having a full breakfast, meditating for 20 mintues or whatever, and I know that if you have family members you need to get organised, or you aren’t an early riser, that this won’t work for you either. You HAVE to make it work for you. Everyone’s morning is different. Make yours work for you. Do the things that make you happy first, and see how much it changes your day.
Do you have a morning routine? I want to hear the details in the comments below!
I can’t believe how fast this year is going! Already we seem to have forgotten all about the goals we set at the beginning of the year, and are starting to slip into bad habits.
I know that a few of my goals that I set back in January are no where near to being completed, so I needed something to help me to get focused, and back on track. The easiest way to do this is with daily behaviour tracking. What do I need to do every single day to get to my goal.
For Example, I want to learn french. For this to happen, I need to actually make the effort to learn some french. I have the app duolingo which I love, and I’ve downloaded some beginner’s french podcasts, but I’m never going to learn anything with them sat on my ipad untouched! So my daily habit is going to be 10 minutes of learning french. Just by doing 10 minutes everyday, over the course of a month I’ll have done 310minutes or 5 hours worth – it all adds up!
If you want to lose weight, maybe you need to track how often you are working out, and keeping a food log. Maybe you want to get up earlier so you’d track how many times you got up without hitting snooze! These habits need to have a yes or no answer. Did I do X today, yes or no? Simple.
Remember that it’s easy to get overwhelmed by trying to tackle too many things at once. I’d suggest adding a maximum of 5 habits per month. That way you can add one per week, and see steady progress. Rather than burning out by trying to do everything all at once.
All you have to do is remember to track each habit and you’ll find you’re progress accelerates. I Created a Free Habit Chart for you, I will be using mine to track my daily habits. Enter your email below to get your copy!
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You can be an inspiration to others. Everywhere we look we see fitspiration. We see women with incredible bodies, and it is a fantastic thing to aspire to, but what if YOU were the inspiration. Now I don’t mean for you to go out and diet like crazy in an attempt to be as lean as possible, but what if you, right now, TODAY were an inspiration to others?
Instead of looking to others for inspiration, you can inspire others through your actions. By living a healthy lifestyle, eating healthy foods, having balance in your life, moving your body in a way that makes you happy. Most importantly its about having fun, and staying positive and showing people that living a healthy lifestyle actually isn’t that difficult. So when we focus on inspiring other people, we find that we inspire ourselves. By lifting others up, we lift up and support ourselves, and all of a sudden the whole process becomes a lot easier.
By spreading the message of health and fitness, something clicks in our brains and we start to see that we are already living a healthy active lifestyle, we are already fit, and strong, and that is going to propel us forwards and help us to become better and better each day.
I’m not saying that it isn’t possible to get a super lean awesome body, because it is, but it takes 100% dedication. For the average woman, this probably isn’t the right goal. I really want you to focus on how you can accept yourself right now, rather than how you can achieve the perfect body. Focus on being healthy instead. because at the end of the day, what you look like doesn’t really matter. Forget about the weight loss and focus on being health. That will then shine through in everything that you do, and the weight loss will happen without you even thinking about it.
Let me know what you think in the comments below
Do you need to relax? Do you wish you could head out to a fancy retreat and escape your to-do list for the day? Watch today’s video where i’ll tell you how you can re-create a relaxing retreat day in your very own home.
I often talk to my clients about self care. What that means is looking after yourself before you look after others. So often we are busy running around after everyone else, making sure they are happy, and have what they need, that we often neglect ourselves. So my challenge for you today is to set aside some time for your very own relaxing retreat.
This doesn’t have to cost a lot of money, in fact, it doesn’t have to cost any money at all, and you can do it all in the comfort of your own home. All you need is one clear day in your calendar. So once you’ve cleared a day and you have no commitments, appointments or requirements I want you to start thinking about activities that make you feel relaxed. So for me it would be reading a book, having a long bubble bath or going for a leisurely walk. These are all things that make me feel relaxed, but also energised. So make a list of all the things that make you feel really good, and schedule them into your relaxing retreat.
Make sure that one of your activities is something active. I don’t mean you have to do a hard core workout (although you can if you want) but choose something that is going to get you moving like a long walk, yoga or some stretching.
Pull out all your nice smellies and cosmetics that you’ve been saving for a special occasion and pamper yourself.
Now, you want to make sure you have healthy nutritious food available and ready on hand (I’d suggest preparing this the night before) so that you aren’t reaching for a quick fix throughout the day. You want to support that feeling of looking after yourself, and feeling relaxed and rejuvenated, so you need to feed your body the right foods.
You may be thinking that taking a whole day to yourself to rest and relax is a bit selfish and lazy, and you might be stressing about all the job that you should be doing, but I promise you, just by taking one day to yourself will be powerful. You will feel so much better. You’ll have more energy and you’ll be happier, making your to-do list easier to get through.
The final thing I want you to do on your relaxing retreat day is to unplug from technology. Turn the phone off, turn the computer off and take a full day dis-connected from the world so you can re-connect with yourself.
It is so important that you take some time to look after yourself, because if you aren’t happy and supporting yourself, then you aren’t going to be able to support other people, and your relationships, your work and your health will suffer.
I want to hear from you. Tell me in the comments below what your relaxing retreat day will look like!
Last week I was interviewed on Inspired Concious Living on my favourite topic. Stop stressing about what you are eating and start enjoying yourself.
It’s hard when the important people in our lives don’t support us in our journey to become healthier. In this video i’m going to show you how you can get them on board.
Initially you want to explain to them really clearly what you are trying to achieve. Whether it is losing weight, stopping eating a certain food, or becoming fitter and healthier, I want you to explain in as much detail as you can, what it is want.
We then want to tell them WHY we want to achieve this goal. When people understand why you are doing things it is much easier for them to be able to support you.
Once they understand what you are doing, and why you are doing it, you then want to give them really clear instructions on HOW you want them to help you. Its time to be really specific. A lot of the time your loved ones want to support you, but they don’t know how. For example if you are trying to lose weight, you aren’t going to want to eat junk food when you go to visit. In this instance you can ask them in advance to prepare something specific, or you can offer to bring your own food. If it is people you are living with, you can ask them not to bring foods that are going to tempt you into the house, and maybe you need to talk to your partner and your family to help motivate you to keep going to your fitness sessions. Remember to be really clear with your instructions, and give them specific things they can do to support you. When people are given instructions it is easier for them to follow through.
It is really important now that you have your family on board to stick to your guns and follow through with your actions. A lot of people have a track record of telling their family they are making a change and then not seeing it through. If you tell everyone you aren’t eating pizza any more, but give in every time, you will get to a point when people stop believing you – which is why they always serve it. It isn’t necessarily that they aren’t being supportive, they just haven’t seen the evidence yet that you mean business. If this is you, then you may still find some resistance in the initial stages, but once your family see that you are actually sticking with it this time, they will be there for you.
Have you had success with getting your friends and family to support you? Let me know in the comment below!
Let’s face it, we all had great intentions at the start of the year, but by the end of february it’s all starting to slip, and the excuses are sneaking in. If you are still going strong then CONGRATULATIONS!! Keep up the great work! If you aren’t doing as well as you hoped, its time to take a look at those excuses head on, and give it another shot!
I Don’t Have Enough Time
This is probably the most common excuse I hear with my clients. And it really is just an excuse. There are thousands of people out there how are busier than you who manage to fit activity into thier lives on a daily basis. Its simply a matter of making it a priority.
Break it down into a smaller time frame. 15 minutes is more than enough, so get up a few minutes earlier and squeeze your workout in before your shower, head out for a 20 minute walk at lunch time, or workout while you watch your favourite TV show in the evening. It can be done if you put your mind to it. Try tracking your time for a couple of days, and see where you have some free time that you could use to work on your health instead.
I’m Too Tired
Energy creates energy. I can guarantee that you will finish your workout feeling so much better than before you started. The more energy we use, the more energy we have, so get up and get moving!
If you have been working out regularly, and you are suddenly feeling too tired to train, i would expect there to be something else going on. Take a look at your nutrition, to make sure that you are eating enough to sustain your active lifestyle, and check your stress levels. Perhaps a few yoga classes are in order, to help you to relax and rejuvenate.
I Don’t like Exercise
There are very few people in the world who do like exercise. What we enjoy is the feeling of moving our bodies, and all the lovely things that happen to us when we exercise. The actual activity itself is hard, but its worth it! The best thing you can do is to look around for something that you will enjoy. Go back to the things you used to enjoy as a child. Did you enjoy any team sports? Dancing? Being Outdoors? Find something that is going to work with you.
Next, change your thinking about exercise. Stop thinking of it as working out, and instead think about moving your body instead.
I’ll Start on Monday
How many times a year do you say that? What is so magical about Monday anyway? Start Today. Right Now. There will never be the perfect time to start, so make it happen today.
I want you to forget about messing up your diet. There is no stopping. Straying from your plan isn’t the end of the world. When you take a wrong turn when you are driving somewhere do you give up and go home? NO, you turn around and get back on track right away! That how healthy living should be. A continual journey. You won’t always be going in the right direction, but when you realise, it’s easy enough to turn around and get back on track. No more do-overs!
I’m too Unfit
Many people believe they have to be fit in order to take part in exercise. I understand why you might feel this way, but the only way to get better is to take part and practice. Everyone has to start somewhere, and I can promise that you are already fitter than you think you are. If you are worried about a group training program, make sure you have a chat with the instructor before you arrive, this way you can ask any questions you have and know what to expect in advance. Chances are there will be plenty of people who are at a similar level to you. Keep an open mind, be honest with your instructor and give it a go. You might just surprise yourself!
What excuse do you use? I want to hear them!!
Is your weight holding you back from living your life? Do you ever think I can’t wear a bikini, I can’t get my photo taken, I can’t do that activity, because I’m too fat, too unfit, or too…. whatever.
It’s time to stop letting your perceived limitation hold you back. You are none of those things. You are capable of doing anything you set your mind to, and it has nothing to do with your weight, or fitness level.
So often we hold back on things thinking ‘I’ll do that when I’ve lost 10kg’ ‘I’ll be happier when I’ve dropped a dress size’ or ‘I’ll be able to wear that next summer’. Do it now! Later never comes. If you are always focusing on the future you will miss the present. What can you do today to make yourself happy. What can you do today to help you to become healthier. What can you do today to feel better. It is possible to have everything you want and be happy in this moment. Let go of the future and make it happen now!
Focus on how you want to feel. What can you do to feel that way right now. What do you need to change? What do you need to do more of?
Make an appointment with yourself. Set aside some time every day just for you. Do something to make yourself feel special. Whether its a 10 minute meditation, a cup of tea with a trashy mag, or a walk out in the sunshine. Do something that makes you feel happy.
Forgive yourself. If you eat a whole chocolate cake or skip the gym 3 weeks in a row, don’t panic. Dismiss the bad feeling and forgive yourself. Negative emotions bring negative experiences. Practice living without guilt. Everyone makes mistakes, its how you learn from them that counts. What led you down that path? What can you do to lessen the chances of it happening again. Be kind to yourself and move on.
Want to join the free e-course where you will learn exactly what steps to take to create a life and body you love? Join the challenge here: http://bit.ly/EKFchangeit PLUS Your Chance to win FREE entry to the full 6 week course by entering the challenge onInstragram, Facebook or twitter!
Want to get rid of leg fat? Today I’ve got a fun leg workout for you. Some of these exercises are pretty tricky – at the end of the video I give you a modification for those make sure you check that out if you are struggling with your balance!
The workout consists of:
10 x Lunge Jumps (5 on each leg)
10 x Single Leg Squat (One side only – Use a wall for balance, or follow the modification at the end of the video)
10 x Curtsey Squat
10 x Single Leg Squat (on the other side)
20 x Jump Jacks
Please remember that if you have any injuries or illnesses, to check with your doctor before exercising, and modify anything you don’t feel comfortable with.
Let me know what you think of the workout in the comments below!
In this 4 Part Video Course I’m going to be teaching you how to create a body and lift you love by eating whatever you want!
Today I’m sharing my EXACT blueprint to how I created a life and body I love!
1. Surround yourself with positive people.
Spend time with people who lift you up and make you feel great. Reduce the amount of time you spend with people who don’t have that same passion for life. People who don’t want to move forward and people who put you down and make you feel bad.
2. Eat food that makes you feel good
I don’t restrict myself. I only eat food that makes me feel amazing. I know that bread makes me feel really sick and bloated and sleepy. If I want a slice I weigh up my options. Is it worth feeling bad for? Sometimes yes sometimes no. But it feels great to know that I am in control. 99% of the time I eat fresh fruit and veggies and lean proteins. This gives me heaps of energy and I feel amazing!
3. Do something for yourself every day
Every day take some time to do something for you. Maybe read a book or go for a walk down by the beach. You are the most important person in your life. If you aren’t looking after yourself, you can’t help other people. Know what is important to you, and do it.
4. If you hate it change it
Nothing is set in stone. If something isn’t working for you, change it. If you hate your job, look for something new, or ways you can make your current job more fun. Take a course and learn something new, if you are bored, fill the space with an activity. Remember that you are in the driving seat. You get to choose which road you take.
5. Involve your family.
You can’t do everything on your own, if you want to make changes you need to try and get everybody on board. Talk with your family about your goals, and how they can help you get there. Let them support you.
I want to know how you are going to create your dream life. Leave me a comment below and don’t forget to subscribe for more videos on creating a body and life you love.
If you really want to commit to changing your life, enter your email address below and join the free 7 day e-course where I will take you through the exact steps for massive change!
Do you want to create your ideal body by eating whatever you want? By creating a life you love you can create a body you love, and I’m going to show you how.
In the previous 2 parts we looked at how making food an event will make you slimmer. Today I’m show you how having more fun every day will help sculpt your perfect body.
I tell my clients all the time, create a life you love and you will get the body of your dreams. How does that work?
When we are down in the dumps and stuck in a rut we will do ANYTHING for a quick jolt of happiness. Whether that is food, alchohol, drugs or cigarettes. Each of these takes us away from the life that is making us miserable and allows us to have some fun.
What if your life was incredible. What if you had fun every moment of every day and were truly happy. Would you need those things anymore?
In my full 8 week e-course we look at each area of your life and make small changes step by step to re-design your life. To create your DREAM life.
What does your average day look like? What are the things that are driving you nuts every day? How can you change them?
Maybe you need to get out of the house more. See you friends and let your hair down. Maybe you need more romance in your life, or more ‘me-time’
Once you know what is missing you can start taking steps to change it. Take small steps every day to make everyday more fun.
Wear clothes that make you feel amazing Spend your time with people who make you happy Treat yourself as if you are your best friend Talk through your problems with someone close to you, and let them help you.
Small actions every day, become big results. You will find that the more value you add to your life, the less you will reach for food to make you happy, resulting in more joy, happiness and effortless weight loss.
What one thing will you do TODAY to have more fun? Let me know in the comments below. Don’t forget to subscribe to get the final part of this series – my EXACT blueprint – how I created my dream life.
Are you ready to create a body and life you love? Start the free 7 Day e-course by entering your email below
Do you want to create your ideal body by eating whatever you want? By creating a life you love you can create a body you love!
In this 4 part series we are going to break all the rules! Dieting will NEVER work for you, and you can lose weight by eating whatever you want!
In part 1 we talked about why dieting doesn’t work. Today we are delving deeper into the myths that are keeping you fat.
Carbs are bad
Fat is bad
Too much Protein is bad.
Sugar is the Devil
Fruit makes you fat
The truth is, that all of these and none of these are true. Every body is different, and there is no one rule for losing weight because it isn’t actually about what we eat. Yes, to be healthy we need to eat foods that are as close to how nature intended as possible. But it doesn’t have to be an all or nothing approach.
The bottom line is that food should be enjoyed, it should fuel us and it should be a way to connect with other people.
We have used food to celebrate and connect for thousands of years. When was the last time you shared a meal with friends and family – no distractions. Just good food, good wine and great company. How did it feel? Compare that to eating a pizza whilst watching rubbish on the TV. There is no competition for which is more enjoyable.
Make every meal a celebration. Break all the diet rules. Have some fun and enjoy yourself.
Take Action! Clear the junk off the dining room table, lay out the place mats and have dinner with your family. Laugh, and talk about everything! Eat Drink and be Merry!
I want to hear from you in the comments below tell me about your meal! What did you eat, and how did you feel?
In part 3 I’ll show you how enjoying yourself more will help you to shed the weight. Don’t forget to subscribe to get all the videos delivered to your inbox!
Want to create a body and life you love? Join the Challenge!
In this 4 Part Video Course I’m going to be teaching you how to create a body and lift you love by eating whatever you want!
First let’s look at why dieting is a total sham. How do you feel when you are on a diet? Restricted, punished, missing out… Dieting makes us MISERABLE! And let’s not start on how we feel if we cheat on our diet!
This feeling of negativity, breeds negativity, ultimately leading us to give up, and crash spectacularly into a food frenzy! Can you imagine how confusing this is for our bodies. Weight Loss is more than just calories in and calories out. Wouldn’t it be good to be able to enjoy food? To look forward to our meals without the guilt, without stressing that we are going to put on weight and without the pressure.
What happens if we change our mindset from weight loss, to health? What if we ate for energy and vibrance instead of calorie restriction? What if we moved towards a positive outcome instead of away from a negative one?
When you focus on how you want to FEEL instead of how you want to look something magical happens. You no longer feel restricted. You will make better choices without even trying. You know which foods are going to make you feel bad, and which will make you feel good. You can enjoy foods normally labeled as naughty without the guilt, knowing that you won’t have them often if they don’t support how you want to feel.
Are you ready to DRAMATICALLY change the way you think about food? My 7 day e-course will give you EVERYTHING you need to create a life and body you love!
Pop you’re email in the box to join!
In Part two, I’ll be showing you how you can break ALL the diet rules and STLL lose weight.
See you next time!
I believe that weight loss is so much more than eating well and exercising for an hour every day. Losing weight is part of a much bigger issue – we aren’t really living our lives. Sure we show up everyday, we do our jobs and spend time with our family and friends but we are missing something. That something gets filled in with food and all of a sudden we are bigger than we were a few years ago. We lack energy, and we feel a general sense of ‘meh’.
We try to eat right and we exercise. We follow the latest diets and we work really hard and yet it doesn’t work. Nothing we do seems to be able to get the weight off.
The truth is, how you feel about your body and your life has a HUGE impact on your weight loss. To make change in your body, you have to create change in your mindset. We need to focus on the positive things, the things that make us truly happy in order to bring more positivity into our lives.
Therefore, I’m not going to talk about weight loss any more. I’m going to talk about health. When we are healthy we feel full of energy, we feel vibrant, we love how we feel and we love our bodies because they make us feel great!
This FREE e-course is 7 days long. We will not be looking at food and exercise until day 7! What!?! How are you supposed to get healthy without information about diet and exercise, right? Well I believe that if we look at the things that are dragging us down, and make change in those areas, we will have the key to healthy eating and moving your body for the pure joy of it.
This is all about being happy!
In the FREE course We will cover the following:
Are you ready to create the life and body you’ve always dreamed of? Just enter your email address to access the FREE E-Course.
I’m all about making my life as enjoyable as possible. I want to love my job, spend my time with people I love and do things that make me happy.
I firmly believe that creating a life you love is the most important step towards creating a body that you love. Oftentimes we neglect our bodies because we are unhappy with some aspect in our life. Maybe we’ve had a bad day at the office so soothe ourselves with a large bowl of ice cream. Maybe we are feeling bored and fed up with life, and so our exercise routine slips by the wayside. When we fill our lives with things we love, we don’t numb our emotions with food and we are excited to get out and get moving every day.
So my question for you today is, what is keeping you stuck in a rut? What situations lead you to stray from a healthy lifestyle? And what makes you truly happy?
Over the next few weeks I’m going to be focusing a lot more on how you can create more joy in your day to day life and how that is going to supercharge your weightloss.
I want to hear from you, are you happy where you are, or are you feeling a bit stuck? Leave me a comment on the blog!
Have an amazing week!
Image from www.doworkfitness11.blogspot.com
It’s mid January, and already your resolution of getting back into shape doesn’t seem as important as it did December 31st.
You started off great. You woke up early on January 2nd ready to take the day on with a grueling work out and healthy diet. And for first day, it felt good. You ran a full mile without wheezing too much and said no to the doughnuts at your morning meeting.
But by the time days five and six roll around, getting out of bed on time for work—let alone the gym—might feel like a difficult Olympic event. And that plain oatmeal and black coffee probably doesn’t look as appealing when the office break room is filled with left over holiday goodies and fresh pastries from the new bakery down the street.
Many people begin to lose their resolve and toy with the thought that cancelling that new gym membership would save an extra thirty bucks a month. Plus, who ever actually finishes a resolution anyway…
How do you stick to your health goals when there are so many distractions and your old habits seem so comfortable? Here are some fresh ideas to help you re-resolve and stick to your plan to get healthy in 2014.
Find a Supportive Physician
First things first. When it comes to getting yourself back into shape, you should contact a good doctor to help you assess your current physical shape and your goals. Meeting your health resolutions can be challenging, but with the help of a general practice physician you can create a personalized plan. Direct primary clinics like MDVIP personalized healthcare provide one on one time with your doctor allowing you to understand what areas to focus on as well as the importance of maintaining a healthy lifestyle.
Two Are Better Than One
When it comes to exercising and keeping your life on a healthy track, it can be easy to divert from the plan if you are attempting it on your own. Without accountability, it can be too simple to abort the plan and dive into that ice cream in the fridge.
Getting back into shape is one of the number one resolutions. Chances are many of your friends or coworkers are attempting the same path you are. Partnering up with one of them or a group of them can help you keep each other on track. You have someone to hold your actions accountable. Fitness Magazine recommends finding fitness buddy to help each other stay on track.
Make Things Fun
Getting yourself back into a healthy lifestyle does not mean you can never eat out or have tasty food again. Test out different recipes to achieve your health goals instead of getting stuck in the salad rut. Just because it’s healthy does not mean it has to be tasteless. If you are eating healthy things that can hardly stomach, find new alternatives that you do enjoy. This will hopefully motivate you to maintain your resolution to eat better.
When it comes to exercise, it’s easy to get in a rut. Most gyms offer classes like cardio kick box, spin, or hip-hop that burn a lot of calories while doing something fun rather than just running on a treadmill or climbing a stairmaster.
When it comes to health, you know that it’s good for you to eat right and exercise. Look for ways to keep yourself accountable to a doctor and a friend while eating foods you enjoy. This will help you to love being healthy and help you stick with it.
About the Author:
Why is it we only talk about resolutions in January? Why don’t we keep talking about resolutions into February and beyond? Have we already decided that we aren’t going to make it past January?
I hope you had an amazing holiday season and enjoyed celebrations with friends and family. I know many of you are now back at work, and it may feel like the holidays were over before they began. At this time of year I tend to get a little of the holiday blues. Christmas is my favourite time of year, I hate to put the decorations away, and I always feel a little sad knowing I have to wait a whole year for it to come round again. However, I have a little practice that I want to share with you today that ALWAYS makes me feel better. My gratitude list.
Whenever I am feeling a bit down, I start thinking of all the things I am grateful for. I’ll be honest some days it is easier to think of things than others, but I always manage to find something to be thankful for, and that will lift my spirits and help me to see all the good things that I am surrounded by.
Focusing on the things you are thankful for is a great way to live your life. Especially if you are able to express your thanks to the important (and maybe not-so important) people in your life. When was the last time you wrote a thank you letter to someone for your gifts, or told your loved ones how much you appreciate them? As you practice gratitude, you’ll find you are able to see more and more things to be grateful for and you’ll attract more positive life experiences.
Here’s how to start:
Grab a notebook, or the notes app on your phone and start a list. Start with being thankful for the big things, the beautiful weather, your friends and loved ones, the roof over your head, your job, your Christmas gifts and the food in your fridge. As you become more aware you’ll get better at seeing the little things too.
Everyday try and find at least one thing to be grateful for, and I promise you will be happier and healthier!
What am I grateful for? I am grateful for you. I’m grateful that you read these posts each week, I’m grateful for the lovely feedback I get and for the opportunity to inspire and BE inspired to live my life as the healthiest and happiest version of myself I can be.
May 2014 bring you plenty of opportunities to be thankful.
Yours in health,
Today I want to share my guest post for the awesome Carly at Fine Fit Day. Carly is an Aussie Personal Trainer living in Brooklyn, NYC. Her blog is full of useful tips helping you to live a little bit healthier every day.
Today I’m writing about how you can make goals you’ll actually achieve. As you know I’m a big goal setter. I love it. It keeps me motivated and engaged with life and moving forward with all the things I want to achieve, but sometimes I get lost, and those goals don’t happen.
Head over to Fine Fit Day and check out my post so that you can hit the ground running in 2014 and make those goals of yours happen!
This year I have been using an AMAZING product by Leonie Dawson. Her 2014 amazing biz and life planner has been a fantastic tool for planning my year ahead and looking back on my successes of 2013.
Those of you who have been following me for a while will have seen how much I’ve grown over the last year. Not only did my website get a facelift, but I officially launched my very first online product my Seven Day Slim. I’m incredibly proud of all the work I have achieved this year, as well as the brilliant results that my clients have achieved by following the program. It is the reason I became a Personal Trainer, I want to help people to feel more confident in their bodies while they learn to create health and happiness in their lives.
The 80 page planner asks you important questions about the year just passed. What worked for you, what didn’t. What did you want to achieve, and how could you have done things better. I found that I wasn’t really celebrating my successes and instead only focusing on the things I wanted to change. Now, armed with a new perspective and knowing what I can already achieve I feel much better equipped to make next year even bigger and better!
I love that she offers both Business and Life Planners and while there is definitely some overlap, it has been useful to review each area of my life separately. My goals for next year both personal and business, are much more refined, and I have a point of reference to look back and see in much more detail how I’m getting on.
I also love that I can print this at home and go back to it and change my ideas and grow as the year progresses. I will definitely be keeping this as a working document, amending things, continuing to assess my progress and to make 2014 my best year ever!
I’d thoroughly recommend this product (you know how I love goal setting!) You can get yours by clicking here
Here are my tips for getting the most out of this product:
What are your goals for 2014? Share them in the comments below
Yours in health,
There’s still time to get your perfect summer body! Join my Seven Day Slim, online Kick Start Program to get feel amazing this summer!
In the lead up to Christmas I find myself starting to lack motivation. There is temptation (Chocolate) everywhere, its hot and I just want to take a few weeks off from healthy living. BUT at this time of year it is even MORE important to keep up with your healthy living routine. Here’s why:
The holidays can make people feel really sad and stressed out. Perhaps you are away from your family this year, or you are feeling overwhelmed by the busyness of the season, whatever the reason for feeling under the weather a workout can help. Exercise gets your blood pumping creates happy endorphins and will elevate your mood. It also gives you an hour away from your life where you can focus on yourself.
You know that I am a big fan of goal setting, and I don’t believe that we have to wait for January to achieve our goals. We should be working on them continually, so don’t wait for January – get going now!
To combat my laziness I’m starting a 30 day yoga challenge. I’m going to be doing a minimum of 15 minutes of yoga for the next 30 days. This will lead me into the new year feeling amazing! I’m hoping to get stronger, more flexible and a little leaner, as well as improving my focus and creating some stillness in this busy time of year!
Watch the video for full details (plus a special guest appearance from my backyard chicken, Sophie)
I will be going to local classes in Redcliffe, I’ll be following along with YouTube videos and practicing a few moves on my own. I want you to join me in my 30 day challenge. Join me on Twitter, Facebook and Instagram using #30dayyogachallenge
Yours in health,
Feeling like you’ve over indulged this Christmas? Join my Online Detox Program at www.sevendayslim.com
Here is a quick workout you can do at home. The only equipment you need is a couple of handweights for the shoulder press, but you could use a resistance band or a couple of food cans or a heavy book instead.
Here is a video of me completing the workout on Monday Night at my Redcliffe Class.
Today I have a post from one of my amazing clients. Amaya has been training with me for just a few weeks, and has already made some really amazing changes to her life. She is off her weight loss medication, is eating well and exercising daily. The challenge has been changing the way she thinks about food; to help her to realise that food isn’t the enemy, and that starving yourself isn’t the answer. When Amaya came to me she was so confused about what to eat and how to train, and had burnt out on several previous occasions by putting too much pressure on herself to lose weight.
Together we have come up with a plan that is achievable, and I have shown Amaya how to work with her body rather than against it. Her determination to succeed is inspiring, and every step she takes towards achieving her goal of losing 30kgs makes her healthier, happier and more vibrant. She is a joy to work with, and I know she will achieve her goal.
Here is her story
“I come from an Italian family where food is our passion. Dinner parties every weekend and regularly eating out. Variety, carbs and large portions sum it up well. I’ve always been a big girl and teasing started at school and hasn’t really stopped into my adult life with family “trying to help”. I felt so guilty about my weight and food, and felt as if the rest of my life was going to be lived by being on crash diets that clearly hadn’t been working too well for me.Always wanting a family, and trying to loose more weight, I then out of the blue found out I was expecting…. Our dreams were coming true. I then miscarried and it shattered my husband and I both…. I hated going to Dr as every time I was reminded to loose a stack of weight if I wanted to fall pregnant again and felt as if everything I was trying was not working including fad diets and x3 boxes of duramine at $70 a box. 6 months later I really hit rock bottom and reached my heaviest weight to date in the month of my 25th birthday. At two failed gym memberships I was again feeling reluctant to sign up. I begged hubby to join with me so I could have a gym buddy… He also was sceptical but joined. Eli was onto me straight away with help offering a free PT session my first week at gym. 3 and a half weeks later, coming in 6days a week, I am continuing to love the care Eli gives! Her positive attitude to help me stay focused and encourage me with my goals is really helping me change my habit’s and incorrect knowledge of weight loss. Having to loose 25-30kg’s, I can’t stress enough the benefits of having a PT each week. Eli checks all of my meals and sends me little messages with ideas and info. I really couldn’t be in the mind frame I am now in if it wasn’t for Eli”
While I advise you and support you on your journey, answer any questions you may have and guide you towards your goal; you are the one who does the hard work, you put the hours in and you earn those results yourself. In Amaya’s case, it’s working. She is already feeling her clothes fitting better, and her energy levels rising. It just goes to show how much you can achieve with perseverance and determination.
The biggest hurdle for Amaya, was that trying to lose 30kgs was too big a goal and it felt overwhelming. While that is still the over all goal, we are focusing on achieving small weight loss goals along the way. Amaya has joined my movement to ditch the scales, instead we are tracking progress with a tape measure. We test Amaya’s fitness every 4 weeks. We are working towards better health, becoming fit and strong so that when they do fall pregnant, she can have a safe and healthy pregnancy, and keep up with the kids as they grow up.
I am confident that over time Amaya will reach her goal of 30kgs, and we will update you in a few weeks and let you know how she is getting on!
If you want to see changes just like Amaya has, join my Seven Day Slim for a full meal and work out plan.
Today I want to talk to you about my Seven Day Slim. An online fitness and nutrition program that will get you massive results in just seven days.
I’ve been running the program for a few months now, and my clients have got some amazing results. I am re-vamping the program in time for christmas. The program will be running on December 1 and also in the gap between christmas and new year, so that you can get rid of that bloated icky feeling in time for your New Years Eve Party.
The program includes a daily workout, a meal plan that is super simple to follow, a support network and much much more.
you can grab the program online today for just $35! The price is going up in a couple of weeks, so get on board before the price hike!
Have a great day!
PS Did you get your free e-book? The Busy Girls Guide to Health on a Budget covers the basics of living a healthy lifestyle without spending a fortune!
Weight Loss is a tricky beast. What works for one person, may not work for someone else. You might get really amazing results when you cut down on your carbs, but someone else might feel really unwell. Cardio may feel awesome for you, while someone else hates it. It’s a really individual process, as we are all different. That is why there are so many different diets and weight loss products available.
My advice is to treat your body and your weight loss as on ongoing experiment. Try one thing. Maybe this week you will cut out wheat, next week dairy. Maybe you’ll try running, and next month you’ll try cross fit. The important thing is to keep a record of what you’ve been doing and to change things up when you don’t get results. Remember that it’s often said that the definition of insanity is doing the same thing over and over and expecting a different result. If it isn’t working try something else. This isn’t a failure, this is progress. If it doesn’t work, its one thing not to try again!
Here is my list of 10 ways to boost your weight loss:
11. Try eating more – 6 small meals (one every 3-4 hours)
Which one will you try first?
Get your free E-book The Busy Girls Guide to Health on a Budget. It has plenty of free workouts, and information on eating a healthy diet for weight loss without spending a fortune.
Summer is my favourite time of the year, long days on the beach, BBQs with friends and plenty of relaxation. If the thought of wearing a bikini stresses you out, follow my 3 tips to banish the bloat and feel amazing this summer. For more tips like these, check out my weekly newsletter (plus you’ll get a free e-book with heaps of free workouts and meal ideas to get you in the best shape ever for summer!)
1. Cut out bread based products. Wheat tends to make us bloated which not only makes you feel rubbish but will leave you feeling less than confident in your bikini. Cut out for at least 7 days for maximum effect.
2. Start doing some basic strength training. By incorporating things such as push ups, squats, lunges and triceps dips, you will increase your muscle tone, which will give you a much leaner looking figure, even if you haven’t managed to actually lose any weight.
3. Stand tall. Posture makes a huge difference. Chuck on some heels, stand up tall with your tubby pulled in and your shoulders back. This will automatically make you look and feel more confident and your tummy will shrink considerably.
If you want to create maximum impact in a short period of time, try my seven day slim! I give you a full meal plan, a belly busting workout and much much more…
I know its really boring, and you’ve heard it a million times, but tracking your workouts is the best way to get amazing results. (Another way to get amazing results is to read my e-book! ‘The Busy Girls Guide to Health on a budget‘)
By keeping a log of your workouts and your food intake you can identify any problems, see your progress, and you are more likely to stick to your plan. This is because it becomes habit. You start to enjoy seeing the little ticks along the way that say you’ve stuck it out and done what you said you would.
I use evernote for many things in my life, but I love it for tracking my workouts. I created a simple note with a table in to track my workout. I list the exercises, and note down how many reps of each and at what weight.
For the cardio aspect I record my time and how far I travelled, In this case 1.82km in 20 minutes. Next week, I will be able to see if I did better, worse or the same. I can increase my weights slowly without wasting the first 10 minutes of the workout trying to remember which weight I need to use.
Each note is stamped with a creation date. At the beginning of each week, I copy my template for the workout and start my week. I can easily refer back to the previous weeks note on my iPhone app to reference the previous weights. (You could keep it all in one note, but I prefer not to do all that scrolling.) The notes are kept in a notebook called workout log and I can use different tags to make them easy to find.
I also use the Evernote food app to track my food. This is great because you can snap a photo and it will import straight into the appropriate Evernote folder. Its so easy to take a quick photo of whatever I’m eating, than to write down all the ingredients and sizes. I can see at a glance exactly what I’ve eaten (you just look a little bit weird if you are out in public)
You could easily use a paper folder, google doc, spreadsheet or use any one of the many apps available. It doesn’t matter which way you do it, as long as you do it consistently.
Do you currently track your workouts and food? I’d love to know what works best for you – so leave me a comment below and make me smile
Here are my 5 top tips to be healthier right now.
1 – Drink a Big Glass Of Water – Hydration is super important to help your body to function at its best. Water is great for staving off food cravings and will actually allow your body to release excess fat faster.
2 – Get Up From Your Desk and Go for a Walk – We spend way too much time sitting. Get up and move around as much as possible. File things one item at a time. Go and see a colleague instead of calling, or just take a lap of the office to go get a glass of water (see item 1). The more you move the better you will feel (I’ve got some great free workouts on my youtube channel to help you out!).
3 – Sit Up Straight – Good posture helps you to breathe more easily (See item 4), avoid back pain, feel more confident and increase concentration. It will also make other people see you as smarter and more attractive!
4 – Take a BIG Breath – Lack of oxygen can make us feel sluggish and sleepy. Oxygen is essential for energy so by taking a few big deep breaths we can immediately feel more energised.
5 – Finally, Phone a Friend – Research has shown that our social network is vital to our health. People who didn’t have strong relationships were shown to be less healthy. Chatting to friends makes us happier (and therefore less likely to reach for the comfort food) and when we have their support we tend to reach our goals quicker and easier.
6. Check out my subscriber only content to get you started. Exclusive workouts, Printables and e-books to help you become super healthy!
Did I miss anything? Let me know in the comments below. Comments make me happy…
If you are really interested in changing your life and becoming healthier, check out my seven day slim to get awesome results, feel more energized and get healthier right now!
Last week I had a photo shoot so I could get some photos for my website. It was so much fun! Here’s a little sneak peek:
I really wanted to look my best for my photo shoot. I wanted to look like a real personal trainer (whatever that means) and so I booked the shoot a month in advance so I would have time to train and diet and have the perfect body!
After a week of killing myself in the gym and depriving myself of all my favourite foods I suddenly thought “what am I doing!!” This goes against everything I teach my clients, and I know it isn’t the best way to get results. My philosophy has always been that exercise should be fun. You should love your body, and honour it with movement and nutritious foods, not punish it for not being where you think it should be. Besides, shouldn’t I look like me in the photos?
The craziest thing of all, is that I really do love my body and the way I look. No I’m not crazy lean, I don’t have a six pack and I’m not a size zero. I love my curves, I love that I am fit and healthy and strong. I love that I have a healthy balance of healthy nutritious food with the occasional treat that makes me happy.
Why should I change how I feel, just because someone else might view me differently. Other peoples opinion shouldn’t change how I feel about myself – only how I feel about them. If they don’t like me for me, and can’t see how awesome I am, then that’s their problem not mine. I am a real human being, and staying healthy isn’t always easy. I don’t need to be perfect.
So I went to my photoshoot wearing my favourite colour, and clothes that made me feel fantastic. I got my hair and makeup done so I felt like a superstar and I made sure I enjoyed my shoot. I let go of all the worry and stress, and I loved my body just like I always do. And, do you know what? The photos are fantastic. Cassie from Cassie Ryan Media did such an amazing job and we had so much fun!
I want you to know that you too can love your body where it is right now. Love your life and be grateful for all the things you can do. That doesn’t mean you cant work to make it better, of course you can. But do so from a place of positivity and love, not out of hate or shame. You are beautiful and perfect already.
Want to be part of a community of awesome women, getting fitter, stronger and healthier everyday? Subscribe to my weekly emails!
PS Cassie is giving you a fabulous discount if you want to get a ‘BEFORE and AFTER’ photo shoot to showcase your weight loss.
I’ve got another easy peasy workout for you today! I recoded this one while I was visiting my parents in the UK – isn’t their garden gorgeous?! (For more FREE Workouts – check out my youtube channel)
Please excuse the dodgy filming and editing – this was the first time recording with my ipad – and it just isn’t as good as my camera but it worked well enough.
Here is the video:
I’d love it if you could subscribe to my youtube channel and leave me a comment – I have lots of new videos coming your way in the next few months, and getting your feedback makes me happy!
Here is a breakdown of the workout for those who aren’t able to watch the video:
20 x Squats
20 x Push Ups
20 x Crunches
20 x Lunges on Each Leg
You’ll also notice that I really can’t count!! Ooops
Have an amazing day
ps – my seven day slim is rising in price next month - so sign up now to get everything including the updates for just $35
Today I had the pleasure of interviewing Amanda from easypeasyorganic.com I found Amanda though instagram and I adore her photos!! Amanda shares some beautiful organic recipes, and advocates living a healthy, happy and conscientious life.
What is your food philosophy?
I believe it’s important to make the time to enjoy food – which involves paying attention to it, and
moderating – not restricting. I base my family’s diet on a wide variety of real foods. I’m a label-reader
and I cook a lot of things from scratch. I challenge myself to vary up our breakfasts, lunchboxes and
dinners. But all this effort is worth it – it doesn’t take much time or effort, and the food we eat every
day is delish!
Too often, modern families rush through food – buying stuff in packages because it’s easier, and
faster, and we can get through dinner to spend time on what we really want to be doing. But what’s
that? Facebook? I think that making eating an integral part of life is a great way to improve the health,
communication, and wellbeing of families. We all have to eat. Why not enjoy it?
Why do you eat this way?
When I was 32, I got breast cancer. During the long months of treatment – surgery and chemotherapy
and radiotherapy and induced menopause – I began to turn a critical eye on my diet and skincare
regime. I suddenly realised that I had no idea what chemicals were in my everyday life, and when I
began to turn over the packages and bottles and cartons I was buying, I was shocked. Since then, I’ve
tried to use more and more fresh, organic wholefoods in my family’s diet, and all the skincare and
cleaning products we use are 100% natural and organic whenever possible.
What are your non-negotiables?
I don’t actually believe in non-negotiables. One of my core food philosophies is moderation (rather
than restriction). Being the parent of a young daughter, I know that the second you are told you can’t
have something is the second it becomes overwhelmingly desirable. So for me, it’s better to have
little bits of things when I want them. That way, I don’t obsess with the thought of what I can’t (or
In the past, I was a binge-eater and a binge-drinker – neither of which is a terribly healthy way to
live, not just because of the physiological pressures that binging puts on our bodies, but the guilt. It’s
a terrible feedback loop: binge – guilt – more binge – more guilt. And so on. I think that as a whole,
modern parents are too hard on ourselves – we impose rules on our lives and then feel awful when we
So why not try living with what you really want? None of us is perfect, anyway.
What is your favourite thing to cook?
Just about anything! I’m an experimenter when it comes to food – I have over 100 cookbooks and
I love trying out new recipes all the time. I’m into simplicity, though! Recently, I’ve begun to love
making handmade pasta – it’s not as hard as it sounds (eggs + flour + knead + cut), the kneading part
can become quite therapeutic for busy brains, and it tastes AMAZING. Best. Pasta. Ever.
If you were trying to convert someone to a healthier way of eating what would you cook them?
We recently spent 2 ½ weeks in Sri Lanka happily eating rice and curry every day (and sometimes 3
times a day!) – which can be hard to imagine. But the thing about Sri Lankan food is that even though
you’re having curry after curry after curry, you’re actually getting multiple, different curries at each
meal – based on different vegetables or legumes or fish or chicken, with different spice mixtures. Every
curry meal has at least 3-4 unique dishes, with varied flavours. I can’t imagine a better diet for getting
a variety of nutrients! Unfortunately, I haven’t yet been able to recreate the amazing food we ate … so
I’d have to work on that a bit before trying to convert someone over dinner
Can you give us a simple recipe?
One of my favourite recipes on the blog is this one, a vegetarian-ised version of Jamie Oliver’s
The time 15 min prep + 20-30 min cooking
a relatively large amount of extra virgin olive oil
1 medium onion,
chopped 2 cloves garlic, minced
500g (or 1 lb) brown mushrooms, chopped*
1 Tbs sweet paprika
a couple of parsley stalks, chopped
1 Tbs butter
the zest of 1/2 an organic lemon
3/4 cup plain yogurt
to serve the parsley leaves from those stalks sea salt, to taste cooked rice
*of course, you can use button mushrooms or a combination of button, brown and wild mushrooms for this.
**as always, try to use organic ingredients when you can. Grow your own parsley – it’s worth it!
1. In a big, heavy pot or skillet, saute the onion and
garlic in 2 Tbs of olive oil on medium heat until soft. Add the mushrooms,
paprika, parsley stalks and a pinch of salt. Stir. Cover. Add more oil. Lower
2. Keep adding olive oil to the pan (and stirring) as needed so
the mushrooms a) cook properly, b) cook tastily, and c) don’t stick permanently
to the skillet. Once they really start to cook and brown, you can leave the lid
off the pot.
NOTE: You will not feel comfortable with the amount
of olive oil you are adding. It’s ok. You’ll never have to tell.
the mushrooms are cooked, remove the skillet from the heat and stir in the
butter, lemon zest and yogurt till melted and saucy.
4. Serve over rice
with parsley leaves and sea salt.
you make this organic in Australia with market-fresh brown mushrooms, you can do
it for less than $10.
Where can we find more delicious recipes?
I’m a Brisbane-based writer, ecologist and mother – and I’m obsessed with travel, great books, and not
dying. Since 2010, you can find me at my food and wellness blog Easy Peasy Organic.
full body workout that you can do at home!
Today i’m listing out 6 ways you can avoid temptation. Whether you are trying to stick to a new diet, quit smoking or just want be healthier overall, these tips will keep you on the straight and narrow.
1. Change your routine. Often it is our environment, or a certain situation that leads us to be tempted. Avoid situations that you know are going to be trouble, so you don’t have to rely on your will power
2. Enlist your friends. Hang out with people who will support your new habits and avoid those who help you to stray. When you are feeling tempted, phone a friend who will be able to support you and keep you going.
3. Distract yourself. Take 10 deep breaths, drink a glass of water or go for a short walk. Often cravings only last 10-20 minutes, so by creating a distraction and delaying taking action on that craving you will find that the craving goes away.
4. Create a support network. Tell everyone you know what you want to acheive. Ask them to support you. Tell them exactly what it is you are struggling with and how it can help you. Maybe its asking your colleagues not to offer you cake. Advising your family of your new diet before you go round for dinner and telling them what you can eat instead. Its not enough to say ‘i want to lose weight i need your help’ you need to show them HOW they can help you.
5. Clear out the cupboards. If its in the house you will probably eat it. So throw out all the snacks, junk food and anything that is going to remind you of your old bad habits. Tell your family and people you live with that if they want to eat it they can, but ask them not to bring it into the house.
6. Keep reminding yourself why you started. Keep a reminder on your phone. Create a statement or mantra to repeat at difficult times to remind yourself of what you want to become. Stay 100% focused on the goal, and the reason you want to change. Put post its and posters and reminders all around you.
You can do this, I believe in you. If you need a little help to get you started make sure you check out my 7 Day Slim . Its a great way to kick start your healthy living campaign!
Habit is autopilot for your body. It means that you do things without thinking about it. It means that unpleasant or boring tasks just get done. Habit keeps you going day in day out without a second thought.
They say it takes 30 days to form a habit. We can build healthy habits quite easily, but why is it that we often fail at sticking to them? It’s simple really, we try to change too much at once. Here is my easy to follow guide for making and keeping to your new habits.
1 – Start small. Start with something that isn’t too far out of your comfort zone. We want to change the way you think about your ability to change. We want to get a quick result that we can snowball off. Think of it like standing at the bottom of a ladder – you wouldn’t want try and jump up to the top rung. You’d start with the first step.
2 – Don’t multi-task. Focus on changing one thing at a time. Often we want to start a new gym routine, and a new nutrition plan and get up an hour earlier and mediate for 20 minutes every day. If you try and implement all these things at once, you’re going to get overwhelmed and give up after a few days. Start with the easiest. Maybe you can get up 15 minutes earlier for a week. Then another 15 minutes, and suddenly one month later you are consistently getting up 1 hour earlier. Once you’ve cracked that, maybe you add in your meditation. Start with 5 minutes, then 10, 15, 20… you can see how this works. You can build habits on top on one another once they are established rather than jumping in the deep end when you don’t know how to swim.
3 – Record and celebrate your success. Keep a record of the days you did and didn’t stick to your habit. Don’t be disheartened if you skip a day. Jump back in the next day. This is a learning progress, and you will get it wrong some days. Be prepared to fail, but make sure you celebrate when you get it right!
This is one of the most important steps that I teach in my lifestyle coaching. We’ll look at what has been holding you back and how you can take that first step. I currently have space for a few new clients, if you’d like to work with me to create a body and a lifestyle that you love then email email@example.com
What new habits do you want to form? Leave me a comment below and let me know
Have you ever decided to make a change in your life and you hear yourself saying “I have to start going to the gym” or “I need to lose weight” or “I should go for a run”. All great ideas and goals and the words sound great.
You come out of the starting gate strong, then stuff happens, life happens, schedules happen and suddenly you may hear yourself saying…
Ewww…guilt, disappointment, bad vibeage…not the intended result of your initial statement.
What if you were able to pump up your original statement and supercharge your resolve to go to the gym, lose weight or run?
What if you were able to convert your intention to not just “hearing” the words but tapping into the “feeling” of the words to support your efforts?
What if we played around with the language?
Rather than choosing one of the statements let’s lump them all together.
“I have to start going to the gym, because I need to lose weight and I should go for a run”.
Again, sounds like a great plan but how does saying that or hearing that statement make you feel? Regardless of what others in your life may say when you tell them this, what does your inner voice start chanting?
I’m going to ROCK this!
Meh…maybe next week
This is going to be hard, tough, and unpleasant.
Is your inner voice cheering you on to victory or is it reminding you of attempts and failures from the past?
What if we shook that statement up…
Instead of leading with going to the gym, losing weight and running. What if you asked a question rather than making a statement?
How would I feel by going to the gym, losing x kg and being able to run x km? How would I feel in my body? How would I feel about my body?
Physically your body may be sore, especially if you are starting big off the top. More importantly though is how you would you feel about yourself if you accomplished this? What kind of vibe would you be going forward with?
I would feel strong.
I would feel healthy.
I would feel lean.
I would feel good about myself.
I would feel positive.
Keep channeling and feeling the strong, lean, healthy positive vibe. And ask your Future self:
How will I feel after I’ve been going to the gym 3 times per week, having lost that 10kg and have run 5 km?
I feel pretty dang empowered!
I feel lean!
I feel strong!
I feel hot hot hot!!!
Not much “meh” to be found after that!
So let’s build a feeling foundation on how you want to feel about your physicality overall. Tapping into the feeling of being strong, lean and healthy elevates your vibeage and doesn’t leave you exhausted and defeated before even starting. If you choose to go forward from that center, the action you need to support those feelings will follow.
What if you took that feeling of “I AM Strong, Lean and Healthy” and used that as the center or the core feeling in which we can build a foundation around.
What if every decision you made with respect to You and Your relationship with your body & health overall was based on the feelings that you conjure up when you feel what it feels like to be Strong, Lean & Healthy?
Not certain…then put this idea to the test.
Sit with the affirmation above, “I AM Strong, Lean & Healthy”, and repeat that statement and try it on. Allow yourself to make your own connections with it, allow yourself to let those words flow over you and into your body and feel what it would feel like to be not just saying those words but feeling those words.
How different would your experience be if you based your food choices on that statement?
Would preparing food at home or ordering in a restaurant be different if you were channeling the I AM Strong, Lean & Healthy Energy?
How different would your experience be if you based your physical activity on that statement?
Would there be room to justify not going to work out, run, walk, pilates or whatever if you had that I AM Strong, Lean & Healthy vibe at decision time?
No matter where you are with your health and fitness goals, beginning, middle or maintenance, we all can benefit from having a strong center in which to go forward from. And sometimes we need to tweak or change our perspective in order to better feel what we envision for ourselves overall.
Sherry Trentini’s intention is to help people “Create Space” in their lives overall! She applies her Feng Shui knowledge to help release and de-clutter the mind & life; and works with the physical body through Body Rolling sessions, Gyrotonics & Foot Fitness. You can find her on Facebook at www.facebook.com/sherrytrentinicreatingspace and online at www.sherrytrentini.com
Last weekend we ran the Bridge to Brisbane. This is THE race to run in Brisbane, over 20,000 ran the 10km race on Sunday morning.
The race starts at 6am and is a one way route, starting at the bottom of the gateway motorway. As there was very little parking this meant getting a bus at 4am in order to get to the event on time.
suggested bullied a few of my clients to join me on the run and needless to say they weren’t too pleased about the early
We arrived at the start line at around 5am, which I agree is way too early to be there, but at 6am we found out that many people were still waiting for busses and had been for over an hour.
RACE DAY TIP #1: Always get there early. Its better to have to wait around than to be super stressed out an potentially miss the beginning of the race.
Due to the volume of people, and the delayed start we actually didn’t cross the start line until 6:45, which meant that it was already getting warm – this was going to be a fun race!!
The first kilometre is entirely uphill. Living locally we knew to expect this, and luckily it was a lot easier than we had imagined. It was a great way to start the race, and set the tone for the next 9km. If we can get up the hill that we’ve all been worrying about then we can definitely finish the race strong.
By the half way mark the sun was fully up and it was starting to get hot. September is the beginning of spring here in brisbane, and the weather was beautiful. Spring is very similar to summer in the UK. Just gorgeous.
The last couple of km seemed much longer, and we had slowed down a bit by this point, but I was so proud of my girls who didn’t give up even during the final hill!
It was a fantastic race with beautiful weather. A great way to start the day.
Did you run it? What is your best tip for race day?
This weekend I had the opportunity to chat with Adriana from Lean Clean Eating. She is an absolutely rock star when it comes to nutrition, and really understands the struggles that we all have with clean eating.
In this video we talk about some ways you can start to change the way you feel about food, and really learn to enjoy clean healthy food.
Make sure you check out Adriana’s Website and grab your copy of her FREE lean clean eating plan – you won’t be disappointed!
What’s the biggest problem you have when it comes to clean eating? Leave a comment and let me know
There are a lot of fun fitness challenges floating around the internet at the moment, so I thought I’d jump in at the deep end with burpees! Everyone’s favourite exercise!!
I know you hate them, but they are amazing for building strength, fitness and getting a super toned awesome body! and I hate them too but I’ll still be doing these right along with you.
Share this post on facebook, instagram and twitter using the hashtag #EKFburpeechallenge and don’t forget to tag me in your photos @elikingfitness (because we all know if you didn’t post it on the internet it didn’t really happen) I may even have some prizes to give away at the end of the month for the best photos!
I can’t wait to see how awesome we all feel at the end of the month!
Comment below if you are going to join me!
Why are you exercising? Is it to lose weight, get leaner, stronger, or faster?
Knowing WHY you work out is a big step to being successful. It isn’t enough to just want to lose weight. Tell me why you want to lose weight.
Is it because you want to feel happy, because you want to live longer or because you want to set a good example for your kids. If you are only exercising to lose weight, you are going to lose interest quickly. This is why so many people are unsuccessful in their training efforts. They forget their why, and focus only on the number.
As we’ve talked about before the number on the scale doesn’t always change. If you are focused on your WHY then that won’t matter so much. You’ll be able to see all the other amazing changes in your body.
For me, my why is because exercise makes me happy. The days I don’t workout are the days i lack energy, feel down and uninterested. I need that burst of endorphins every day to feel alive. I may also want to lose a couple of kilos, be strong enough to do a handstand push-up or run 10km these goals keep me focused in my training, but my why is what makes me get up every day head to the gym and get it done.
Tell me in the comments below – What’s your why?
Today I have a guest post for you from the beautiful Kylie at Health & Wellness Revolution.
As a Health Coach in Sandgate, Kylie loves to inspire busy people to make achievable changes in whatever aspects of their lives are out of balance – whether nutrition, relationships, career, finances, exercise or passion for life.
Does this sound like you?
- You are fairly healthy – but you are more surviving than thriving.
- Little health concerns get in the way of you living a vibrant, energetic, awesome life.
- Occasional headaches. Afternoon fatigue. Menstrual cramps. A few sticky kilos of weight on your thighs. Feelings of overwhelm.
- When you take a moment to think about it, life isn’t quite as much fun as it was ten years ago.
- But it sure is busy. You can’t remember the last time you thought about where you are heading, what you most love to do, how you’d most like your life to be.
- And when you do, you’re not really sure how to get there.
If this sounds like you, go and give Kylie some love over on her website http://healthwellnessrevolution.com and find out how you can start your own health & wellness revolution at home!
Over to Kylie for one of her favourite recipes:
Power Balls – perfect snacks – for adults and kids!
2 cups pitted dates (or sultanas, cranberries – any dried fruit mix of your choice)
½ cup nuts (walnuts, almonds, pecans, cashews, pistachios – mixed provides variety)
½ cup coconut or almond flour (or rolled oats if you’re eating grains)
¼ cup cacao
3 tbsp coconut oil
3 tbsp honey or to taste
Optional extras to supercharge your health
Blend all ingredients in food processor until mixed and well chopped.
Roll into small balls using wet hands and refrigerate for at least 20 minutes.
Store in fridge until ready to serve.
These keep well, although they don’t tend to last long – in our household at least. Enjoy!
Kylie is offering 5 free health consultations over the next two weeks. Contact her here to take advantage of this awesome offer.
For lots of free information and coaching program options visit http://healthwellnessrevolution.com
Lastly, subscribe to her newsletter. With a health insight or two and a delicious recipe delivered to your inbox each week, you’ll be glad you did.
Workouts don’t always have to be massive. All you need is a few exercises to get you going. I sent out a video this morning to all my Fit Notes Subscribers, but I thought I’d post the exercises for you here for those of you who aren’t yet on the list (click here to get all the subscriber only content straight to your inbox)
So the workout is 30 x Calf raises, 30 x Plank Jacks and 30 x Curtsey Squats. If you aren’t sure of the exercises you will have to watch the video!
Did you do this workout? Let me know in the comments below – and don’t forget to subscribe to my you tube channel for more quick workouts!
Have a great day
It’s so easy to waste time in the gym… its full of TVs, people to chat to, and plenty of other distractions. Watch this video to help you to get your workout done more effectively so you can enjoy the rest of your day.. You don’t need to spend hours in the gym to get fantastic results. Its all about training smarter!!
If you’ve been to my youtube channel or have been reading my blog for a while, then you’ll know that I LOVE a 15 minute workout! You can get a really effective workout in a short space of time by using interval workouts and really SMASHING IT the whole time. This makes for awesome results and is what I have based my 7 day slim around. The ladies got crazy results in just 7 days and I am so proud of them!
If you want to get another speedy workout then subscribe to my newsletter – not only will you get a weekly email from me with all sorts of great information about Health, fitness and weight loss, but you’ll also get my FREE e-book with nutrition tips, more workouts and some great info on how to get amazing results.
Do you waste time with your workouts or are do you get it over and done with quickly? Let me know in the comments below!