Did you jump out of bed refreshed? Sleep is vital for your physical health as it helps support so many of your bodies functions such as metabolic function, cognitive ability, your immunity and even helps with balancing your hormones!!
Create a bedtime routine, allow your body the time to slowly wind down for the night as this will make falling asleep and waking up rested so much easier! Plus a well rested body means dramatic improvements in weight loss and general health!
Check out my top tips on ensuring you have at least 7 hrs sleep HERE!
Breakfast truly is the most important meal of the day as it breaks your overnight fast and kick starts your metabolism! So starting your day with a nourishing meal with set the tone for your day ahead. Here are my favourite brekky options that are super quick, easy and healthy!
Protein Smoothie I love my Banana & Strawberry smoothie to kick start my day! Add a scoop of protein powder and top with crushed nuts, seeds for an extra boost! Check out my recipe HERE
Granola Parfait Combine 1/2 cup of organic unsweetened greek yogurt with 1 cup of berries, a 1/3 cup of granola and a tbsp of chia seeds.
Easy Peasy Scrambled Eggs All you need is 2 eggs 1/4 cup of unsweetened almond milk, 1/2 cup of sliced mushrooms and 2 handfuls of spinach. Whisk together and add to a pan lightly coated in coconut oil. Stir the eggs intermittently until they are light and fluffy!
Egg Bowl Saute your favourite greens (such as spinach, kale) in olive oil or coconut oil with a sprinkle of chilli flakes until slightly wilted. Add sautéed greens to bowl with two eggs (poached, fried or boiled), 1/4 of an avocado and a sprinkle of slivered almonds.
Only a few more days until my 50% Special on my New Year Bundle ends! Enter the discount code “NEWYEAR50” at checkout! Offer ends Wednesday 31st of Jan at midnight!!
Nothing beats a perfectly ripe avocado with a squeeze of lemon, pinch of chilli flakes and a touch of Himalayan salt! Avocados are a true super hero! Not only are they are great source of vitamins C, E, K and B-6 but they are also full of healthy fats that help in keeping you full and satisfied so you don’t crave sugary foods! Eating healthy fats supports skin health, enhances the absorption of vitamins and minerals! This is way it is so important to include healthy fats into your diet! If you want to learn more about healthy fats check out my blog post HERE!
I’m sure you have all heard this saying many times but it couldn’t be more true! Planning will help you stay on track with your weight loss goals, improve your health and might even save you money. If you find yourself wasting time in the kitchen, spending hours at night cooking dinner or want to stay on track with your 2018 health goals then meal prep is for you! The benefits of meal prep definitely out way those few extra hours on Sunday you spend cooking such as it will save money and help with achieving your goals.
The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways. If you really don’t have the time, opt for tinned tuna, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take no time to simply throw in a Tupperware.
Here are my top tips for Meal Prep!
Invest in some quality Tupperware and ziplock bags! They will become your new best friend!
Cook in large batches and store in the fridge or freezer to keep fresh for during the week plan ahead. Sit down and write a list of the meals you are going to cook and the ingredients you need
Make a shopping list and STICK TO IT!!
Set aside few hours a week to chop, cook and prepare your meals for the week!
My New Years Bundle contains both my ebooks that are filled with a range of delicious, easy & healthy meals that you can prep for the week! Subscribe to my mailing list to receive 50% OFF! Subscribe HERE!
We are know that feeling too well! You’ve smashed out your workout for the day, ate a nourishing, healthy breakfast and lunch but as soon as the clock strikes 3pm all you feel is something naughty like chocolate or chips! Hands up if this is you!
To help you beat the 3pm monster, here is a few snack ideas that you can either keep in your desk draw, your hand bag or at home in the cupboard! Just somewhere you can reach easily when those munchies hit!
Bliss Balls Bliss balls is definitely the go-to snack for all you sweet tooths as they will not only kick your cravings but will give that extra burst of energy for the afternoon. Just beware of store bought ones that they aren’t packed with added sugar and it’s all natural! Here is one of my favourite bliss ball recipes!
RAW SALTED CARAMEL BALLS Makes 18 Balls Ingredients: - 1 cup cashews - ½ cup dessicated coconut (without preservatives) - 1 scoop of quality protein powder of your choice (pea, rice or whey) - 15-16 Medjool dates - 1 tablespoon chia seeds - 1 tablespoon maple syrup or rice malt syrup - 2 tablespoons raw pepitas - 2 tablespoons water - Pinch of salt - Extra coconut for rolling
Instructions: 1. Blend cashews first in a food processor until in chunk-form 2. Add all other ingredients and blend until formed 3. Pour extra coconut into a bowl or on a plate 4. Roll mixture into small balls and coat in the bowl of desiccated coconut 5. Freeze to set and enjoy 6. These balls will last in your freezer for 2 weeks and are equally delicious if stored in the fridge, once set.
Hummus & Veggies You truly can’t go wrong with a bit of hummus and veggie sticks! Super simple to prepare and can easily be placed Tupperware container to keep at work or in your handbag for on the go!
Yogurt & Berries Natural yogurt or greek topped with berries is a perfect low-GI snack! Low-GI snacks are slowly digested and absorbed which provides more stable blood sugar levels and will help you maintain healthy energy levels! As well as the above benefits this delicious snack will also give you a hit of antioxidants and good bacteria plus it helps satisfy your sweet tooth!
Trail Mix Trail mixes are a super easy and healthy snack as it provides protein, healthy fats and fibre to keep you satisfied until dinner! This snack also contains zinc, magnesium, calcium and vitamin E!! You can create your trail mix with raw mixed nuts and seeds (think almonds, Brazil nuts, walnuts, sunflower and pepitas seeds, along with some dried fruit (such as goji berries, prunes, raisins or dates).
Don’t forget you can receive 50% OFF My New Year Bundle for the month of January! All you need to do is subscribe to my newsletter to receive the discount code! Subscribe HERE!
New Year, new goals, new habits! The new year is an exciting time for change! As we look forward to the year ahead we look to replace bad habits with better ones to help improve every element of our lives! By nature we are creatures of habits! Don’t get me wrong not all habits are bad! Good habits like regularly exercising and meal prep can form a foundation to a healthy life but its the bad habits such as over-eating on the weekend can sabotage your health without even realising!
So whether you’re battling through a dry January or trying to get over the holiday food hangover, here are a few quick tips to break free of unhealthy habits!
Remember the choice is yours! - Are you reaching for the third cup of coffee or piece of chocolate out of habit? No one “has” to do anything. Think of your “why” before making decisions.
Recognise the ritual and make it healthier - If you view food as a reward, try to replace it with a treat, such as a short walk, a warm bath or 10 minutes of relaxing yoga
Create a rest routine - Make sure you look forward to getting into bed at night. Turn it into an experience you love, turn your phone to “do not disturb”, light a candle, read a relaxing book and learn how to wind down naturally without technology!
Make smart choices - Start with small, achievable goals. When you go out for dinner eat choose fish or lean meat with vegetables and have a cup of mint tea after dinner instead of dessert. REMEMBER: simple, small changes can make a huge difference!
Savour every moment, say “Cheers!” - Celebration and delight are incredibly powerful tonics. If you have some sweets don’t stress yourself out with guilt. Own it, trust yourself not to eat the whole pack, enjoy the celebration and then move on.
Are you are looking for guidance on breaking your habits and focusing on making 2018 a year of improving your health & fitness, then I would love to hear from you! Send an email to sophia@sophiafit.com for more info! Also make the most of my New Year Bundle Special where you receive both my Nutrition eBook & 7 Day Meal Plan! Subscribe to receive the 50% off discount code here!
The beginning of a new year is such an exciting time! It is time where you can ultimately reset and create new goals to smash throughout the year! Don't get me wrong I love the holidays but in most cases they are not necessarily great for our waistline!! In 2018 I want to be your mentor, your inspiration and your friend to help you with your health & fitness goals!!
I know a lot of you want to make positive changes to your health to kick off the new year so I am offering both my Nutrition eBook and my 7 Day Meal Plan for 50% off!
Subscribe to my newsletter here to receive the special code for 50% off My New Year Bundles! This is only available for the month of January!
These books still offer loads of recipes and my basic philosophy on eating for weight loss including what you eat, when, how much and why, and other factors that affect your health and weight loss potential.
The weekend of January 27th & 28th I am excited to announce that Josei Heishi are bringing me out to host a seminar at the World Class Martial Arts Centre in Philadelphia!
On Saturday the 27th of January I will be hosting a Seminar for both Females & Males from 1.30pm - 4.30pm. Then on Sunday 28th of January from 10am - 1pm I am hosting a Females Only Seminar!
Saturday's seminar is $60 and Sunday's is $50 but for all females who would like to attend BOTH seminars there is a discounted rate of $100!
I am so excited for a great weekend and looking forward to meeting so many inspiring people! To register send an email to leeann@leeannmorris.com.
