20 Tidbits For 2020 – Part 3
#11: YOU DON’T NEED EVERYTHING TO BE PERFECT. YOU JUST NEED TO TAKE ACTION Productivity Hack: Get to work! Each year I have my “word” for the year. It’s a word that I fall back on & repeat to myself whenever I’m having a bad day or when I need to remind myself of what […]
Turkey & Parmesan Stuffed Capsicum
I’ve been creating and testing my new recipes for my clients – and here’s a delicious one I am giving away because it’s too good to keep to myself. Turkey & Parmesan Stuffed Capsicum *Serves: 6 Ingredients -400g (pre-cooked) Jasmine or basmati rice -6 medium sized capsicum (peppers – can be different colours) -500g ground […]
The Calorie Deficit “Sweetspot”
If your number 1 goal is to lose fat, there are actually 3 goals to keep in mind when creating a caloric deficit: -Maximising fat loss. -Minimising muscle loss. -Doing it in a way that is as doable and sustainable for you as possible. This is why we need to find our deficit sweetspot where […]
Banana Oat Pikelets
Here’s one of my favourite ways to use up overripe bananas. It’s so quick and delicious. *Makes 10 pikelets (Serves 5 – 2 per serving) Ingredients: 4 eggs 2 very ripe banana 100g oats Dash of cinnamon ¼ tsp vanilla Toppings of your choice (I used cottage cheese, frozen raspberries and honey) […]
What is “Calorie Partitioning”?
In order to change your body composition you need to successfully build muscle. You need a properly designed workout program that signals growth and a diet that supplies your body with what it needs to make that growth happen. On the diet side, one of those required supplies is a caloric surplus, which means consuming […]
Coffee Jelly Gummies
Here’s my recipe for coffee jelly gummies. They’re my current fave “intra-workout” snack for a bit of a caffeine and carbs kick – along with the added benefit of getting gelatin in. Ingredients: -2 1/2 tbsp great lakes unflavored gelatin (the gelatin that sets, not collagen) -1/2 cup water -2 cups brewed coffee -1 cup […]
Are You Training With Purpose?
When I first met my fiancé years ago he used to always talk about “not just going through the motions” with training. I use to nod in agreement but never took time to think about what that meant. As we were both PTs at the same gym, he would point out people in the gym […]
Chunky Potato And Asparagus Frittata
This is one of my favourite recipes to make for meal-prepping ahead of time because it’s so versatile. It’s not messy so you can take it with you. You can have it for breakfasts on the go, snacks throughout the day, or any time really. The other night I got home late and didn’t want […]
Tips for Women: How To Build Muscle Without Gaining Fat, Part 1
First up, I wanted to say is that it’s so good to see more and more women approach muscle building phases the right way and actually wanting to spend time getting stronger and focus on building muscle – versus always focusing on losing weight. The reason this is so important is because if we’re constantly […]
How To Get Stronger Without Always Adding More Weight
Here are some ideas of ways to continue to get stronger ???? and progress that don’t involve adding any more weight: 1) SLOW THE F DOWN Most people do reps way too fast. Form get sloppy, and you don’t feel the movement in the right muscles. Coming from a crossfit background where everything is FOR […]
20 Tidbits For 2020 – Part 2
#6: THE BEGINNING IS ALWAYS THE HARDEST The beginning is always the hardest because you don’t have any wins yet. No one really gives a shit. Your family & friends try to be supportive but no one fully understands or really SEES any results yet. They don’t “get it” yet.. You kind of only have […]
Marinated Potato Salad
I know the phrase “lifehack” is overused but I recently started marinating potatoes and I feel like a genius. There’s nothing more disappointing than biting into a nice looking piece of potato only to find the inside tastes bland. So what I do is marinade them after cooking & while they are still hot they […]