Choc Berry Yoghurt in a Jar

2017-12-03T20:28:44+00:00 4 December 2017|Categories: EAT|Tags: , , , , |

This is a delicious and nutritious snack I really look forward to. I love how low calorie this is yet so satisfying and filling. When I first came up with this winning combo, I ate it every single day at work for three weeks straight! I also ate it a lot in the weeks leading up to my bikini competition as it kept me full despite being in a calorie deficit.

My Favourite Fitness, Wellness and Motherhood Resources

2017-11-06T13:01:05+00:00 2 October 2017|Categories: EAT, LIVE, MOVE|Tags: , , , , , , , |

Here is a list of all the websites, social media accounts, books and podcasts I like to follow. These help me to be educated, motivated and inspired to live a fit, happy and healthy life.

Roasted Vegetable & Chicken Pasta

2017-11-06T09:43:56+00:00 4 September 2017|Categories: EAT|Tags: , , , , , |

This recipe is a much healthier version of pasta. It is packed with vegetables and lean protein with just a small amount of pasta. I believe if you are exercising regularly it is not necessary to exclude pasta and other starchy carbohydrates such as bread from your diet all together. They just need to be eaten in moderation. This is a lovely quick weeknight dinner and the leftovers are perfect for lunch the next day (hm I tend to say that a lot on my recipe posts, I am a clear fan of time efficiency!)

Clean Moussaka (thermomix recipe)

2017-09-05T12:11:50+00:00 5 June 2017|Categories: EAT|Tags: , , , |

Clean Moussaka

Hello! It’s been a while since I’ve posted a recipe on the blog – sorry! The reason is I’ve been working very hard on my fitness and wellness program ‘Lean & Well’. All my new recipe creations have been going into the recipe section of the program. However I thought it was about time I shared a new recipe with you all, plus this moussaka has had a lot of requests when I’ve posted me making it on social media.

I’ll warn you that this takes a while to make, about 90

A Powerful Message for Anyone Seeking to Become Healthier and Lose Weight

2017-11-06T12:59:00+00:00 3 April 2017|Categories: EAT, MOVE|Tags: , , , |

Recently I had a friend, let me call her Ruby, who shared with me something I found very inspiring which I just had to share with you all. Ruby has recently turned her life around. Over the past year she has lost 50 kilos! When Ruby had a health scare and decided enough is enough, it’s time to change once and for all, she didn’t take the gradual, gentle approach to changing her lifestyle. No. she took the way-out-of-her-comfort-zone, make some dramatic and hard changes approach. A lot of trainers (myself included)

Ideas for Rice Cake Toppings

2017-03-07T13:48:18+00:00 7 March 2017|Categories: EAT|Tags: , , , , , |

Ideas for rice cake toppings

For me if lunch is not leftovers from dinner and it’s not a simple salad, then its usually rice cakes. I like that compared to a sandwich you can get into your body more ‘good bits’ like veggies, protein and good fats and less starchy carbs (three rice cakes contains the amount of carbohydrates equivalent to one slice of bread). Here are some of my favourite combos:

  1. Cream cheese,  tomato and avocado
  2. Cream cheese, tomato and basil leaves
  3. Avocado, turkey and tomato
  4. Roast beef, crisp lettuce and cheese
  5. Ham, cheese and tomato
  6. Smashed avocado, cheese

The Problem with the Meal Plans in Most Bikini Body Guides

2017-01-09T13:05:37+00:00 9 January 2017|Categories: EAT|Tags: , , |

The Problem with the Meal plans in most bikini body guides

As it is the beginning of the year I have observed a lot of people following an online fitness and nutrition plan, usually a downloadable ebook or an app. I think this is great! For the cost of one personal training session you can buy an entire 12 weeks worth of workouts. I have personally over the years enjoyed trying programs by Kayla Itsines, Ashy Bines, Jamie Eason and Emily Skye. Even though I’m a trainer I always love trying a different trainer’s

How to Decrease Your Appetite

2016-10-03T09:00:22+00:00 3 October 2016|Categories: EAT|Tags: , |

how-to-decrease-your-appetite

If you’re eating healthy, exercising regularly and living a healthy lifestyle but still can’t lose weight, chances are that your portions are too large. If tracking everything you eat in an app isn’t something you’ve got time for, here are some tips to help you be less hungry and eat less:

  • Drink a minimum of 3L water a day. Thirst is often mistaken for hunger.
  • Exercise at a moderate to high intensity three times a week. This intensity of exercise regulates your appetite control hormones (gherlin and leptin). It only needs to be

Quick & Clean Fried Rice

2017-07-10T19:19:02+00:00 16 June 2016|Categories: EAT|Tags: , , , , |

Quick and clean fried rice

This is a great meal to make for your weekly meal prep. I love to cook this up for dinner one night and then divide the leftovers into containers for my me and my husband to eat for lunch for the next three days. Eight meals is definitely worth spending 45 minutes in the kitchen for! Traditional Chinese fried rice can be a bit of a fat and carb bomb, so I designed this fried rice recipe to have plenty of vegetables and protein, and only a moderate amount of

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