Making change

Food

Gai Pad Krapow

Variety is the spice of life. Bored of the same old flavours? Try this simple to prep meal. Inspired by beautiful client who gifted me a thai basil plant, and got me gardening again. My...

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Food

Cauliflower Rice bowls

If you want to get strong, you need to build a solid foundation. If you want to get your prep game strong, it is also about the foundations. If you have basic staples that you...

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Making Change

Be brave.Heading back into the gym this week may seem a little daunting.You may not look the same physically as you used to.You may not feel the same mentally as you used to.You may not move as well as you used to.Be humble.You may not be able to lift as much as you used to.Or push as hard. Be better.It’s better to start now while the safety measures are strict and the gyms are capped so they’re quiet. The sooner you start, the sooner you’ll reap the benefits.Have patience, leave your expectations at the door and enjoy training again in the open space with equipment you may not have used in months.Work on establishing those healthy routines and habits once more. Consistency is the key to making long term change. Above all be proud of yourself, it’s been a tough year and you are doing this for you. Don’t forget that and let your fears and anxieties stop you from working on the new improved you!#bebrave #behumble #bebetter #workout #gym #fitness #health #selfimprovement #strong #justlift #train #work #strength #selfcare #selfesteem #mentalhealth #prestonpt #southmelbournept #melbournept #wereback #strongerthanyouthink

Be brave.Heading back into the gym this week may seem a little daunting.You may not look the same physically as you used to.You may not feel the same mentally as you used to.You may not Read more…

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Making Change

Not another boring brekkieI am forever being asked about breakfast options. When I have clients looking for slightly lower carb breakfast options and want to increase satiety, I will suggest they up their protein and healthy fats. With all the new found freedoms people have been experiencing, this recipe also works well if you have had a couple of wines too many during your fond reunions.Since I am here to help (not judge) here's something you can prep in advance my Smoked Paprika Baked Cauliflower with Pomegranates and Avo smash (cause Melbourne!).This brekkie also contains approx 8 grains of protein so if you add a couple of eggs you have a high protein breakfast to die for! If vegan opt for nut cheese and felafels would be a great addition to boost protein.Makes 4 serves.Ingredients:- 1 whole caulflower- 1 pomegranate (blue berries or other tart fruit would also work)- 1/2 preserved lemon (diced) or capers or olives- 1 whole soft avo- 80gms feta- Juice of half a lemon- sleeve of flat parsley chopped- 1 tsp cumin seed- 1 tsp smoked paprika- coconut oil spray- salt and pepper to taste1. Prep the cauli- Chop or rice a whole cauliflower (or buy pre-chopped)- Blanch with hot kettle water (literally pour over in a colander)- Dry on paper towel.- Spray with a little coconut oil and on a roasting pan on over-proof paper (or in an air fryer).- Dust with 1 tsp smoked paprika, 1tsp cumin and s&p to taste.- Roast about 10-15 mins on a high temperature (200 degrees) or until golden.2. Smash the smash- Combine 1 soft avocado, 80gm of soft feta and 1/2 a lemon juice, stir or blend until smooth3. Plate or put in containers- Add your cauli first then mix in the arils of a pomegranate (of a pre-seeded box of arils), and 1/2 a preserved lemon chopped up- Sprinkle with S&P and a handful of flat parsley per serveMacros: with 2 eggs this meal comes in at roughly 297 calories19 gms Protein16.5 gms of fat13.5 gms carbs

Not another boring brekkieI am forever being asked about breakfast options. When I have clients looking for slightly lower carb breakfast options and want to increase satiety, I will suggest they up their protein and Read more…

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Making Change

Everything old is new again.So unless if you've had your head buried in the sand, you're probably aware that gyms are set to open in Melbourne next week.If you are returning to the gym, heres some things to be aware of in order to make your return safe and as risk free as possible.BYO- masks must be worn unless exercising strenuously- towels must be used or you may be refused entry- water, hydration is important!- hand sanitiser, if you are feeling anxious about the experience it might be wise – non fixed items, rollers, mats, bands, pads, etc, better off to bring your own to ensure you have these available as gyms may have removed porous shares items RESPECT- Keep out of others space, many will be feeling a bit paranoid about sharing space- Be mindful of what you express and ask, not everyone will share your views – Keep it clean, put your wipes, bottles, masks etc in the bin and wash your hands- Don't be selfish if you can't attend cancel any bookings well in advance, gym floor availability will be a minimumMODERATION- Don't go from 0 to 100, ease back in, start with a couple of sessions and work up- Don't go back to your pre lockdown weights, speeds or durations- Focus on quality of movement and mobility, not more weight on the bar, you may not have the same ranges of motion available after all of the confinement- Hydrate adequately and consider a magnesium supplement to ease those aches and pains- Don't reward yourself with poor quality food afterward, eat nutrient dense food and protein to help you recover- Rest and recover, make sure you get decent sleep, active recovery like walking, massage and allow enough recovery time between sessions- If in doubt consult an expert. If you are coming back feeling weak, rusty, injured or you are new to the gym, hire a trainer to help you make the transition back smoother and safer.You don't have to go headfirst back into the gym. Exercise consistency and restraint, but enjoy your newfound freedoms. This is something that we've worked hard to earn, so be proud and be intelligent about things so we don’t get locked out again.

Everything old is new again.So unless if you've had your head buried in the sand, you're probably aware that gyms are set to open in Melbourne next week.If you are returning to the gym, heres Read more…

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Making Change

How to back a real winner on cup day (and every other day)?Back yourself. Invest in health.It's funny how people are willing to spend money on a horse running around a patch grass, where the odds are not necessarily in their favour. Investing in your health helps stack those other odds in your favour, that lottery of life.By getting healthier, leaner and stronger, you can help yourself to become more resilient, more independent, more adaptable, and fortify your body for whatever the future holds.Yet many are still not willing to really invest in their health. We spend a fortune on fashions, gadgets, getting our hair done, getting our nails done, being seen in the right places, all these things in an attempt to help us feel a little bit better about ourselves.If you really want to feel better about yourself, look at ways that you can optimize your health. Ways to:- build a healthier relationship to self and loved ones – nourish your mind, body and soul- move better and the right way for your body, lifestyle and enjoyment- get better sleep- get a better hormonal balance- look and feel younger from the insideBettering yourself does more for your psyche than a material possession, quick fix or cosmetic coverup can.Need help building that better you? Get in touch!

How to back a real winner on cup day (and every other day)?Back yourself. Invest in health.It's funny how people are willing to spend money on a horse running around a patch grass, where the Read more…

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Making Change

Are you ready for your comeback?Many of us may have trepidations about returning to 'normal' life after being locked down for an extended period. It's completely valid and completely okay, but remember, like every other change, things will get easier. Give yourself space and time to adjust to the new, but remember the longer you put it off the bigger the hill you will have to climb to regain your health.Gyms will be taking critical precautions to keep everyone safe and healthy. So please make the most of your time and exercise in a safe and healthy way. If you are coming back weak, injured or completely unfit, get the help you need, so you come back stronger and healthier.If you want to get back into the gym and exercise, but feel like you have let yourself go (or down), then kindness is the first exercise that you need to focus on.Accept where you and other people are at. People are going to be more sensitive, insecure, paranoid, so respect each other's personal space, privacy and be kind to each other. Share compliments. Share your trials and tribulations. We've all had a tough road this year. And quite a tough road ahead to returning to some sort of normalcy. So remember, be kind and look after yourself and your fellow humans. Then we can all get things back on track. In a much safer, healthier way, for a better future.

Are you ready for your comeback?Many of us may have trepidations about returning to 'normal' life after being locked down for an extended period. It's completely valid and completely okay, but remember, like every other Read more…

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Making Change

Integrity isn't only about living up to your words for the sake others. It's also about keeping promises to yourself.And sometimes that can be hard, especially when you're a busy health professional/entrepreneur, who is a mother of two, home schooling during a global pandemic.When @Delacruzfams approached me to for online coaching during lockdown, she was ready to keep a promise to herself.She'd spent years as an accomplished psychologist (@the.mind.spot) looking after her clients, her family and her friends. She had sacrificed a lot to balance everything as well as she had. Professionally Renee espouses many of the same values that I do as a coach, like looking after yourself from the inside out. She realised in order to truly practice what she preached she needed to make more time to really look after herself.She wanted to be healthier, she wanted to lose weight, she wanted to continue building up her strength after a previous injury. She also wanted to be a positive role model for her daughter, as a strong, confident woman who loves and looks after her mind and body.Despite a hectic schedule and business trips away she kept up her food prep and training at least 80% of the time through the entirety of lockdown… And then she broke a finger and it required surgery.Instead of letting this setback derail her, she kept up like the superwoman that she is. We strategized around her injury to retain strength, mobility and to keep her progressing. Along the way we managed to grow areas like her glutes, legs, shoulders, lats and lose body fat while eating more, despite no movement in one hand.In accomplishing what she has, Renee's kept that promise to herself and has shown her daughter the importance of self care.Renee has shown so much integrity, determination, and how you can turn adversity upside down. For Renee it's not just about changing her body, it's about honouring herself, it's about being strong. She exemplifies what you can accomplish when your values align with your actions. Thank you for being the professional who leads by example Renee, and for keeping that promise to yourself. You should be damn proud, you are one strong woman!

Integrity isn't only about living up to your words for the sake others. It's also about keeping promises to yourself.And sometimes that can be hard, especially when you're a busy health professional/entrepreneur, who is a Read more…

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Making Change

This is the face of someone with mental health issues. This is me in my early 20's. After many, many months of specialists, tests, and medications, I was diagnosed with CFS. I ended up getting in touch with my local gym, to find a trainer as the illness and resulting reclusivity resulted in me gaining 20 kilos, suffering depression, anxiety, vertigo, fever, excema, panic attacks and my self esteem was in the toilet. I knew the only way I would get moving was with their support of an exercise professional, I could not do it on my own. I started on my health journey at the gym, and it's never stopped, except now I can't go to the gym.I hate to think what would've happened if there were no gyms then. With none of the amazing trainers and supportive members who encouraged and empowered me I may not be the person I am today. I may still be riddled with anxiety, self loathing, still struggling to order myself a coffee or have my photo taken, instead of the confident woman I am today happily uploading mental health focused videos.This is why I do what I do. Knowing how many people in the greater community are struggling with their health is why @the.mind.spot and I create those videos. Mental Health is Physical health!The fact that the very discussion about gyms opening up in Victoria seems to be off the table is a travesty. As @tonydohertyoz touched on in his videos, mental health is a huge driver for people to join a gym. People whose pain is so great that that they need to make change. Unfortunately now, they can't. Or can they?If you're struggling mentally or physically, the longer you leave it, the more of an uphill slog you're going to have. So I implore you, don't wait around for the gyms to open because unfortunately, it doesn't seem like it's going to happen very soon. As much as it kills me to say that. The government isn't going to save you. The only person who can take that first step is you.Reach out, to friends, family, trainers/coaches, doctors, mental health pros, allied health pros, naturopaths, nutritionists, dieticians. Take those steps, get the help you need. Don't wait around idly.You have the power within you to change things.

This is the face of someone with mental health issues. This is me in my early 20's. After many, many months of specialists, tests, and medications, I was diagnosed with CFS. I ended up getting Read more…

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Making Change

This aint heavy

This aint heavyA lot of my recent content has been quite heavy, dealing with stress and its affects on our psychology and physiology.Heavy is one thing this post isn’t. This light, bright, tasty, Mexican-inspired Al Read more…

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