The Countdown is ON!!!

The countdown is on! My next Lifestyle camp is starting in just a couple of weeks on Sunday April 29 - Friday May 4 at St Augustine, Florida! With accomodation situated right on the beach it is impossible for you not to leave feeling refreshed, revitalised and STRONG! There will be 5 Days of Yoga, Bjj, Meditation and of course nourishing meals (which are all from My Nutrition E Book & 7 Day Meal Plan) Plus loads of beach time and the opportunity to meet some truly amazing women!

Just a quick shout out to the sponsors for very generously providing a few essentials for all "Full Package" Camp Attendees goodie bags!

Look Back at My Women's Workshop & Seminar at Apex Gym

Thank you to everyone who attended my Women's Workshop and Seminar last weekend, April 7 & 8 at Open Guard at Apex gym in North Carolina. We had a great turnout from both guys and girls and I couldn't have asked for a more motivating, strong group of people!  Also a huge thank you Jennifer Haglebarger Aldo for writing such an inspiring article about her experience over the weekend! Sometimes I forget how much our presence can make an impact on people - good and bad. It is super important to be mindful about our words and actions!

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"The atmosphere was perfect - disciplined but welcoming and friendly. I even felt brave enough to ask Sophia for a roll a the end, which is something I would normally never do. She’s so encouraging and supportive, she even made me feel comfortable...."

"Women don’t just have the inner battle that everyone struggles with to persevere and achieve their goals, we also have a lifetime- generations- of voices telling us you don’t belong here, you can’t physically do that, you’re achieving this goal at the expense of neglecting your family, and at times in history even the rules stated ‘no girls allowed’ , the list goes on and on..." 

Read Full Article Here.

Ready, set, go!

The drive for health and fitness doesn't come easy for everyone, and it's especially hard to find when you’re coming off of a long streak of doing slacking off!! We've all fallen off the health and fitness bandwagon before; whether it’s a busy time in life, or you’re going through something heavy, or even if you’ve simply just lost all drive. They say the hardest part is just getting started, and I couldn't agree more. Do you find yourself always looking for excuse why not to train and eat healthily? And the longer you go without working out, the easier it is usually is for us to continue postponing that sweaty workout!!

I want to help you be the most fittest and healthiest version of yourself! To give you that extra motivation am I offering my Spring into Summer 7 Day Meal Plan at 30% OFF! You can add your details here or shoot me a message for the discount code!

6 Healthy Ways to Feel Awesome in Time for Spring Break

 In my recent article of Whole Life Challenge, 6 Healthy Ways to Feel Awesome in Time for Spring Break, I touch on a few things that you can do to reset your body and your habits so spring and summer find you out in the world, feeling active, happy, confident, and healthy. 

These include:
- Drinking Lots of Water
- Limit Fatty Meat and Dairy Products
- Avoid Breads and Processed Carbs
- Move Your Body

Hopefully you find the tips in this article really helpful to reset!

Hearty Oats

Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. Oats contain a wide range of nutrients including vitamin E, essential fatty acids and the list goes on!! They are not only good for the stomach but are interestingly super filling, satisfying and very versatile! Due to their versatility they are super easy to add into your diet whether it be your morning oats, your afternoon snack or even dinner!

One benefit of Oats that may actually surprise you is that oats May Help You Lose Weight!! By delaying the time it takes your stomach to empty of food, the beta-glucan in oats may increase your feeling of fullness. Beta-glucan can also promote the release of peptide YY, a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity! And for those asking what is Beta-glucan.. Beta-glucan is a type of soluble fiber!

Now we all now the everyday uses for oats so I thought I’d share with you a two recipes that include oats that aren’t muesli or porridge!

Oat Burgers (Makes 10)

INGREDIENTS

• 4 cups water
• 1/2 cup Coconut Aminos Sauce or Tamari
• 1 tablespoon onion, chopped
• 2 cloves garlic mince
• 1/2 teaspoon Italian season
• 1/2 teaspoon cayenne pepper
• 4 cups oats
• 1 cup quinoa
• 1 cup chopped walnuts
• 1/2 cup black beans
• 1 tablespoon flax seeds

METHOD

1. Preheat oven 400 degrees. Bring water to boil in a saucepan.
2. Add Coconut aminos or Tamari, onion , garlic, Italian seasoning and cayenne pepper.
3. Stir in oats, cooked rice, walnuts, black beans, and flax seeds.
4. Reduce heat and keep on stirring until liquid is absorbed, about 2 minutes.
5. Remove from heat and allow to cool enough to handle.
6. Using a large canning jar lid including the rim, form patties placing them on a lightly oiled baking paper.
7. Bake for 30 minutes, turning halfway. You may also cook in a lightly oiled pan on both sides. Top with your favourite toppings!

Banana & Zucchini Oat Muffins
Perfect afternoon snack or breakfast on-the-go.
(MAKES 16)

INGREDIENTS

• 1 tbsp ground flaxseed + 3 tbsp water (alternatively, you can use 1 egg)
• ¼ cup almond butter (or peanut butter)
• ¼ cup pure maple syrup
• 3 small-medium over-ripe bananas
• 2 small zucchinis (2 cups grated, don't squeeze water out)
• ½ cup almond milk (any milk will work)
• 1 tsp vanilla extract
• 3 cups oats (alternatively can use gluten-free)
• 1 tbsp baking powder
• 1 tsp cinnamon
• ¼ tsp salt
• Optional add-ins: ¼ cup of walnuts

METHOD

1. Preheat oven to 375F. Spray a muffin tin with coconut oil. 
2. Place flax and water in small bowl. Stir and set aside to “gel." 
3. Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flax mixture and combine.
4. Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
5. Spoon mixture into muffin cups, filling to the top.
6. Bake for 23-28 minutes, or until a fork comes out clean. Store cooled muffins in an air-tight container in the refrigerator. These freeze well, too!

How to Avoid The Easter Binge!!

With easter just around the corner it’s difficult to avoid the “holiday” binge: chocolate, hot cross buns….You eat until you feel sick, indulge in the sugar high until the guilt kicks in and you hate yourself for it days later? Does this sound familiar! Well this year is going to be different! Here are a few quick tips to help you avoid the guilt!

Prepare a healthy version of your favourite food – If you cannot resist enjoying a hot cross bun or two lathered in melted butter then why not opt for a “healthified” version without all the sugar! See recipe below!

Make a Plan of Attack – on the day before you get to an event or party, create a plan of attack! Decide how much of what you are going to have and make sure you stick to it!! Also by making the promise with yourself to not feel guilty as you will be get back to eating like normal the next day!

Hydrate!! – Water can help you curb cravings for bad foods. Often, when you feel like your body is longing for foods, all it really needs it water. Your hunger signals can easily get mixed up.

Limit the booze - we all know that feeling when we’ve had a few champagnes, our judgement becomes clouded and we find ourselves reaching for the second or third piece of cake! Pace yourself this Easter, and hydrate yourself with a fresh coconut water or sparkling water with lime!

Get Moving - Exercise is not about punishment or “making up for” what you’ve eaten. Do it because it feels good and keeps you in a happy, healthy routine.

Healthy Hot Cross Buns
(Makes 10)

Ingredients:
250g wholemeal flour (can substitute for almond meal)
1 tsp cinnamon
½ tsp ground ginger
1 tsp baking powder
¼ tsp baking soda
½ cup raisins or golden sultanas
½ cup dried chopped apricots
½ cup milk of your choice
2 tbs p pure organic maple syrup or raw honey
2 ½ tbsp coconut oil
2 eggs (one for glaze)
1 tsp lemon juice
½ tsp vanilla extract
½ orange, zested
Optional Sweet tooth: Add 50 g 85% dark chocolate, chopped

For the cross:
1 egg white
1/4 cup desiccated coconut

Method
1. Preheat the oven to 180C and line a baking tray with baking paper.
2. Place the flour, cinnamon, ground ginger, baking powder, baking soda, currants (or sultanas) and apricots in a large bowl and combine.
3. Place the milk, maple syrup or honey, coconut oil, lemon juice, vanilla extract, orange zest and one egg in another large bowl and whisk until well combined and a little ‘fluffy’.
4. Add the wet mix to the dry ingredients and fold through gently until just combined and a sticky dough forms.
5. Lightly dust a clean bench with flour, place dough on bench and using floured hands form the dough into round buns. Then place the buns on the prepared baking tray.
6. Whisk the second egg, and using a pastry brush, lightly brush the top of the buns.
7. For the cross: whisk egg whites and desiccated coconut. Drizzle over unbaked buns in a cross shape with two spoons or using a piping bag.
8. Bake in the oven for 15-20 minutes or until golden brown and cooked through. ENJOY!

Bananas

You'll never look at bananas the same way again after discovering the health benefits and reasons to add them to your diet! Did you know Bananas can help to combat depression, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis, and blindness. Plus they can even cure the itch of a mosquito bite and put a great shine on your shoes. Bet you didn’t know that!!

Facts your probably didn’t know about bananas….

1. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.

2. Improve your mood and reduce PMS symptoms by simply eating a banana, this regulates blood sugar and produces stress-relieving relaxation.

3. Bananas can act as a prebiotic, helping to stimulating the growth of friendly bacteria your bowel. Plus they also produce digestive enzymes to assist in absorbing nutrients.

4. Bananas can make you smarter and help with learning by making you more alert. TIP: Eat a banana before an exam to boost your level of potassium.

5. Eating a banana can lower the body temperature and cool you during a fever or on a hot day. Perfect for Summer!

6. Last but not least, bananas are the ultimate snack for on the go plus super affordable! They always readily available and can be used for smoothies, fruit salads and baking!

3 ingredient Protein Banana Pancakes

INGREDIENTS
- 1 banana
- 2 eggs
- 1 scoop of protein powder

METHOD
Combine all ingredients in a blender. Lightly spray a medium non-stick frying pan with oil and heat over medium heat. Spoon 2 tablespoons batter into pan and spread out evenly. Repeat with remaining batter. Cook for 1–2 minutes or until golden. Serve with fresh berries and greek yogurt.

Hydration - Quick Tips

Did you know that on average, Americans drink a little more than four glasses a day!! By not hydrating yourself adequately you can affect your workout, your weight — even your brainpower. Here are just a few quick tips to help you hydrate!

1. Make drinking water a daily habit

2. Feeling thirsty or experiencing dry mouth, flushed skin, fatigue, or head-ache can all be signs of dehydration. Hydrate the body with some water before reaching for panadol

3. Plain water too boring, try adding fresh lemon or lime juice or a handful of berries.

4. To increase your fluid intake, enjoy a few pieces of fruit a day, as well as some
homemade vegetable soup. For example 1 cup cooked sliced zucchini  contains 6 oz of water!!

5. If you find you get to the end of day without finishing your water bottle set a timer as a reminder to drink a glass of water every hour or so!

And remember you don't need to guzzle a gallon of H2O during your exercise session, simply drink to satisfy your thirst and you'll take in what you need.