Is your body aging too fast? What does that even mean? And THREE tips to boost your metabolism to that of a 20-year-old! So what I want to talk about in reference to aging is your metabolism because that’s really what we’re talking about here. There’s quite a misunderstanding on what metabolism is and what it does. In fact, I hear all the time that people blame their metabolism. “It’s not fair, she has a good metabolism, she can eat as much as she likes and never puts on weight” or that it’s their metabolism to blame when they put on weight. Or the best one I hear is that your metabolism is genetic. I’m here to tell you that it’s not true but it’s also kinda true at the same time! Your metabolism is in essence the burning of calories to turn it into energy to allow your body, it’s organs, muscle etc to work efficiently. It’s the efficacy of your body system to be able to use all of its organs and systems successfully. Your metabolism is a sign that your body is working well and it’s the sign that your body is able to burn fat. A…
When I talk about Shakes here I'm talking weightloss shakes, protein shakes, meal replacement shakes and smoothies. I'm also here to educate you on how these can be amazing tools and helpful additions to your daily life to reach your goals. Let's get started by asking: "So, are all shakes created equal?" The answer is NO. Now I am not here to diss or dismiss any other brands, makes or types. I'm simply going to point out the features and benefits of the shakes on the market and highlight some ingredients in both positive and negative ways for you to make a more informed choice. Then I will give my recommendation based on nearly 20 years of working with nutrition and women's health. And in being 100% upfront and honest, I am an affiliate or ambassador for some of these brands and earn a small amount from them, but only because I ask to be- I sought them out- based on my research and experience so I am not reserved in my recommendations! I truly believe I have found you the best and most cost effective. I see shakes falling into 3 categories: 1. Protein Shakes (for Pre workout...
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You may have noticed something different about my workouts. They are all short. In fact, most workouts are only 4 minutes. There is a very good reason why I keep my workouts short. I want you to finish them. I want you to build workout habits. Shorter workouts over a long period of time are far more effective and kinder on the body than longer, more insane workouts. If you have a busy and stressful life then the worse thing you can do is add a long workout to your day. Why? Long workouts are very stressful, they trigger large amounts of the stress hormones Adrenaline and Cortisol. These hormones create huge amounts of focus and are useful for avoiding very dangerous situations like running away from lions and tigers but are very demanding on the body’s resources. In a world where most people are already stressed out adding additional stress to the body is a recipe for disaster. Harder and longer workouts do have their place. You can use them when training for specific events or challenges but they are not sustainable for everyday use. I’ve said this many times before, the secret to getting strong, lean, fit and…
While it seems like all diets come and go—frequently earning them “fad” notoriety—there’s one nutritional strategy that’s highly effective, held strong, and only gained momentum and scientific backing over the last 20-plus years: Higher-protein diets. This is why I advocate a carb cycling programme that focuses on nutrition from smart proteins and healthy fats. [Related article: What is Carb Cycling and what does it mean for Fatloss in your 40s?] What are the benefits of higher-protein diets? Why is protein important for weight loss? How do higher-protein diets flex their fat-burning muscle? What exactly qualifies as a higher-protein diet? Let’s dive into these questions and more! What are the benefits of higher-protein diets? Research has shown that consuming diets higher in protein is not only safe for otherwise healthy individuals, these diets may provide a host of health benefits. Higher-protein diets can help: Enhance weight loss Accelerate fat loss Reduce belly fat Protect (and even build) calorie-burning muscle Preserve metabolic rate after weight loss Prevent weight regain Promote long-term weight maintenance Boost metabolic rate Increase satiety and improve appetite control Improve markers of heart health Support glycemic control And more! While there are many benefits associated with higher-protein...
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Vegan Breakfast Burrito Tortilla wrap (per serve)1 gluten-free, vegan-friendly wrapFilling400g (14.1 oz.) red kidney beans, cooked2-3 tsp. nutritional yeast1/8 tsp. pink Himalayan salt1/2-1 tsp. waterExtra virgin coconut oil, to cook1 clove garlic, finely chopped1/2 onion, finely choppedTo serveFresh coriander (cilantro), for garnish1/4 avocado, mashedFresh tomatoes, sliced1/8 cup (15g/0.5 oz.) onion, julienned1/8 cup (30g/1.1 oz.) red capsicum (bell pepper), sliced FillingCook the kidney beans according to packet instructions.Rinse and drain the cooked kidney beans. Once drained place it in a food processor. Pulse for a few seconds to break up the beans.Then add the nutritional yeast and salt. Pulse some more. The consistency should be like moist crumbles. Add water if necessary.Heat up a skillet over mediumhigh heat. Add the coconut oil.Once hot, add the garlic and onion and sauté for a few minutes (or until they brown).Add the kidney beans to to the pan and stir frequently for couple of minutes.Set aside and start the assembly of the burrito.AssemblyPlace a wrap on a plate. Add the beans, avocado, tomato, capsicum/pepper, onion and coriander.Enjoy! You may need to soak the kidney beans overnight. If you don’t have time to cook the beans, simply buy tinned organic. Place the other wraps in...
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When it comes to fitness and fat loss, we all have that moment of realization: that aha-moment where we realize we are ready to strive to be the best version of ourselves. For me, it started in earnest after Josh was born. I decided I was going to be one of those mummies that got their figure back. I began to look for every diet and detox and after a quick Google search provided with everything I needed to know about revealing my very own set of abs: the age-old art of counting calories. Basically, if you consume X amount of calories depending on your age, weight, height, and activity level, you will see Y results. Great! I felt like I had just found the Holy Grail of post-baby body hotness. Using an online calorie calculator, I found my recommended daily calorie intake was 1,200 to lose 1 lb a week. The encouraging part about counting calories is that it is easy. You just keep track of your daily caloric intake and apps like MyFitnessPal make it easy to do that throughout the day and all exercise gets adding meaning you can eat even more if you want. For...
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What are Macros? One of my favourite questions to answer? Why? Because when I learnt about this way of eating my whole body and energy changed. So, what are macros and how do you calculate macros for fat loss? If you’re trying to lose weight, then there’s a good chance that you’ve heard the term ‘macros’ being used. ‘How can I calculate my macros for flexible dieting? ’‘What are your macros?’ ‘Does this fit my macros?’ Common questions that we get asked all the time. Learn how to work out your own calorie and macronutrient targets. In this article we’ll cover exactly what are macros and then how to calculate macros for cutting (as they say in the fitness industry). Let’s get to it. What Are Macros? Macros is simply short for macronutrients. As the name ‘macro’ suggests, we require these food groups in large amounts in the diet. There are four macronutrients: protein, fat and carbohydrates and the fourth is alcohol, but we’re going to focus on the first three. So far, so good? How many calories someone consumes per day depends on their macronutrient intake. Protein and carbohydrates have 4 calories per gram whereas fat,…
What are your goals for 2020? Hold on, let’s back up a bit. I mean, I’ve asked you for your goals but maybe you don’t have any or maybe you even hate setting them. In fact, maybe your relationship with goals is just plain bad, shaky at best. You’ve bought all the planners and journals which still lay empty and ununsed. You’ve done all the resolution exercises or written down your goals. But you never feel like you get anywhere. And certainly, not past January. Your To do lists are endless and stressful and seriously if you HAVE to do one more thing it might just break you. Burnout is something you are honestly afraid of. Every December I take time to reflect on the year behind me. This year was a tough one! We celebrated 2 years in our studio and I finally finished putting together my new pivotal online course and in the midst of all that greatness I experienced one of the darkest moments of my life when I finally faced all the hard stuff with my finances, business and friendships. But here’s the deal… Sometimes the great stuff…
When you set out to accomplish a new goal, you might start off with gusto and determination. You may be highly motivated, ready to make a change and confident it will go perfectly! But as time goes by, reality sets in, and your goal starts to feel harder and harder to reach. You struggle as you try to recapture the energy and excitement that started you on this path. When you can't, you resign yourself to the idea that the battle has been lost. The glory you wanted to achieve is but a glimmer — a faint reminder of what could have been. Unfortunately, this scenario is all too common. As a wellness coach, I hear different versions of it again and again. The good news is I know it doesn't have to be this way. I know there is an easier path to take toward achieving your goals. Stop trying to be Perfect When attempting to reach goals, many people take on a perfectionist attitude, thinking it will lead to success. "If I could only do this perfectly then everything will work out" However, the opposite is often true. Perfectionism can, in fact, get in the...
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