A week off! I’m looking forward to stopping for a whole week and switching off! 2018 was busy and 2019 is looking even more so! I’m aiming to get a bit of planning under my belt this week but that is all! Brain is otherwise off! Just beach, family and friends. Just another few hundred kms to go! Are we there yet! Thank goodness for playlists, iPads and built in DVD players! They’ll all be off once we arrive but glad they get us through the day long drive! Can you guess where this fellow lives? Only in Australia!
This parcel of goodies arrived for a handful of clients of mine! There is a mix of Protein powders and Creatine in this order from @trueprotein They will be used by a couple of recreational athletes, a young swimmer and a lovely older female recovering from surgery and about to head into some radiotherapy. Their prescription is individual, it is based on their individual training and recovery needs. If you are deciding on whether you should include protein powders and supplements book in to see an Accredited Sports Dietitian. You can find a list on the Sports Dietitians Australia website. I work in Adelaide and the beautiful Adelaide Hills. You can also message me and I can point you in the right direction with someone in your local area.
Saturday mornings have become my favourite group session. Thanks @edward_legallant @esquaredstudios_ I think part of it is the later start and I can eat beforehand and part of it is that it kicks off the weekend so afterwards I get to spend time with family and friends rather than race off to work. I wasn’t up early enough to have a big breakfast this morning so it was a banana, piece of toast and a strong coffee! There wasn’t anytime for protein so I’ll have a big lunch with 0.3g/kg protein, which will be from left over marinated chicken with salad and I haven’t decided on the carb yet 🤔 something whole grain plus a piece of fruit are some of my usuals but we are also low on grocery supplies so I’ll have to see what I can find!! The only macro I will aim to meet is protein and the rest will be aimed around quality choices and how much I feel like eating at the time. I know I’ll get enough carbs in for refuelling as they are part of most of my meals and I enjoy them. Once I’m hungry again later I’ll eat again. Keeping it pretty simple with a quality focus and foods you enjoy rather than thinking of restriction or do’s and don’ts takes the pressure off of what you put on your plate.
Little at home workout with my sister in the heat today! I’m the sort of person who feels 300% better when I move regularly. Last year I made peace with the fact that I’m 40 and don’t quite move the same way I did when I was younger and pre children! I found a way to move that I enjoyed and gained strength from but also found challenging. For 2019 I plan to keep moving in a way I enjoy and throw in a few new challenges. The first one I’ve lined up isn’t for a little while but it’s a half marathon. I’m looking forward to planning out what sessions I’ll need to do to make this happen and nourish myself to make sure I stay healthy. From a strength perspective I plan to keep learning the foundation skills of lifting cross fit style with my PT. Different fuelling strategies are required for each goal. Matching my nutrition to what I’m doing daily will be important - periodised nutrition! Maintaining a healthy relationship is something I layer in across everyday! Good luck with your /019 intentions 👊🏻
Coonalpyn silos! This lovely piece of art is on our drive to my sisters farm near Keith. We are lucky to have family on the land. Our children gain exposure to so many different aspects of life as well as enjoying time with their cousins Aunty and Uncle. There are so many different things one can choose to do in life. Diversity lies in who we are, what we enjoy and what we look like. Embrace who you are and chase after the things you enjoy doing. Don’t settle. Live life. As 2018 comes to a close and you look forward to 2019 don’t set new goals that aim to change who you are or how you look. Instead chase after and plan to include more of what you enjoy and love in life. It’s different for all of us and can change over time. I have my sights set high for next year and things professionally and personally I’d like to get stuck into. But I’m realistic about how much I need to learn to get all of it happening so I’m not going to rush any of it. I’ll definitely seek support, help and advice throughout the whole process. See you in 2019!
Cousins, make up artistry (😳🤪🤣) and another wonderful day! We hope you are surviving this heat. Keep hydrated, especially around exercise and preferably with water >🥂🍻 in this heat! That’s not saying don’t have a beverage just keep up the water across the day 😉
Merry Christmas 🎄 I’m lucky to have a big family to spend the day with. Delicious food and all sorts of fun games and dance offs. Christmas Eve we catch up with wonderful friends to kick the Christmas celebrations off. Tomorrow we do it all again with my husbands family. To everyone that Christmas is hard time for we hope you have some quiet moments of happiness.
I’ve just sat down in my backyard to put together the final touches for a talk I’m giving to the Onkaparinga Swimming Club tomorrow. Delicious Christmas bliss ball from Eli and Eddie at @esquaredstudios_ to keep my brain running and a warm drink as it’s not so warm out here as I was hoping! I’m guessing so far this season the Onkas swimmers haven’t had to deal with the reduced ability to use sweat as a cooling mechanism whilst in the water with the mild summer we’ve had so far. I’m looking forward to talking through all things fuelling up, and recovery for training and race days or carnivals with these guys 🏊🏻♀️🏊🏻♂️🥗🍚🥚🧀
Bon Jovi! He’s up there somewhere!
I think it might be time to read all of these wonderful books before I buy any more 🙈🤓 What are your favourite reads? I’d love some ideas for next year! In my stack here from top to bottom - How I became the fittest woman on earth, Tia-Clair Toomey Perfectly Imperfect, Ailsa Robson @ailsa_robson After you, Jojo Moyes Nine perfect strangers, Laine Moriaty The hypnotist’s love story, Laine Moriaty Superfood for Performance in work, sport and life, Lisa Middleton Eat right for your life, Lisa Middleton The Diabetic Athlete, Colberg The subtle art of not giving a F*ck, Mark Manson Better Brain food, Ngaire Hobbins & Michelle Crawford I do need Belinda Alexandra’s new book though......
I think I will be learning as much if not more coaching this little crew of legends. I think my blood pressure is finally back to normal and while it is all fresh in my mind I think I’ll be scribbling some notes to bring to next weeks game! This lucky crew of boys played the first ever game in a brand new stadium on court 1!! A little piece of history built! Hats off to anyone who volunteers their time to coach children’s sport. I’m sure the growth across the season will be very rewarding if the glee with all of the little wins these boys had tonight is anything to go by! #germanarms76ers 🏀🏀
I hurt my right calf almost two weeks ago and while it is coming along nicely today I’m feeling a bit frustrated and sad that I can’t do all of the things I’d like to be able to do. So I’m staying positive and keeping myself busy with the things I can still do and looking back on recent videos reminding myself that it won’t be long until I can get running and jumping again. I’m also reminding myself that there are people who could never move the way I’m lucky to have been able to or who have injuries or illness that prevent them from enjoying things they previously enjoyed for the long term. And of course children are a wonderful distraction who constantly surprise you with the things they do and say. I’ve also been reviewing information on muscle or tendon injuries to make sure I am doing everything I can to recover as quickly as I possibly can and prevent further injury. Wholistic care is important, mind and body and constantly resetting your system and actions to reflect what you need and what is important to you. #betruetoyourself
Tonight my husband and I actually got to hold a full conversation over a delicious meal to celebrate our 16th wedding anniversary. Delicious food, wonderful company, a girl can’t ask for much more. I am very blessed to have the wonderful family and friends in our lives #grateful
I had a wonderful time today with my lovely team from Lift Cancer Care Services. This marks the start of my Christmas celebrations. We made a delicious spiced lamb, greens and Hommus and flat bread main course and for dessert a rhubarb and strawberry fool with honeycomb 😋 Callum and Owen from @sproutadl were great teachers and have a strong belief in making food from delicious, seasonal and local produce that you can recreate at home. I would highly recommend booking into one of the variety of sessions they run. You can also book them to cater your own special event or dinner party. Enjoy the festive season 🎄
Platters! What a delicious spread! Time with friends, relaxing sharing stories and laughing until your cheeks hurt! You just can’t beat this sort of thing.
In at @stirlingfitco this morning we had a visit from the lovely @chobaniau team! They provided some delicious post work out morning tea while a talked through meeting your protein requirements! Help yourself to a sample from the fridge 😋 If you weren’t able to make it this morning don’t despair we are lining up an evening date in the not too distant future. We also talked through when it might be suitable to use a protein powder. For those of you interested in buying any protein powder from @trueprotein to help meet your requirements there will be an order form in the gym this afternoon. I will place an order on Monday afternoon. Feel free to send me a message if you can’t make it in before Monday to place an order! #maintainyourmusclemass #preventinjuryimproveperformance
When recipes go wrong..... I’m playing with some avocados that are perfectly ripe to turn into something..... Right now I can’t unscrew my NutriBullet to continue 🤦🏻♀️ waiting for Mr muscles to come home and save me.... What should I add to tube this into something tasty and edible??? My first thought is melted dark chocolate, maybe some oats and turn this into some sort of biscuits / blobs!!?? Any help most welcome!!
Bulk cooking, meal prep 101 I personally am not a meal prep for the week kind of cook. I prefer to cook fresh for that day and make a larger amount to allow for 2+ left over meals. These meals are largely eaten for lunch the following day. It makes it easy to keep balance in the meal. By balance I mean adequate protein, carbs and veg/ plant matter for that evenings meal and in the left overs portions. There are many reasons people meal prep for every meal everyday or 4+ days of the week. Time management, dislike of cooking are possibly the top two. For others it is controlling what you eat - which always rings alam bells for me (disordered eating / orthorexia). My main gripe with it is NOBODY needs the same amount of energy or balance of macros (carb/protein/ fat) each day so making the same meal just doesn’t match what is happening within each different day. If you do bulk cook for the week here are my tips or things to keep in mind...... 1. Cook more than one type of meal so you still enjoy a variety of flavours across the week - keep enjoyment of food a priority. 2. Be flexible with how you use the meals you have prepped. If you only did a source of protein and veg then make sure to add carbs from fruit, grains or dairy as sides or dessert. (Carb volume should match your activity level). 3. Veggies, veggies, veggies! Colour variety and 5 serves per day so make sure main meals have half a plate of veg OR add salad to your meal as you reheat / plate up. 4. Cool, store and reheat your meals safely. Bugs can grow quickly especially if a meal has a reasonably neutral pH, moisture content or protein source. 5-60 degrees C is the bug growing range! To reheat your meal make sure it reaches 72 degrees for at least min 2 1/2 minutes. Be careful of hot pockets / cold pockets when reheating in the microwave, stir regularly. 5. If you are immune compromised be very careful processing through temperatures as you cook, cool and reheat. I’d often recommend avoiding this style of meal prep in these groups. Pregnant, elderly, those w Diabetes or having oncological treatments are some of the high risk groups. #mealprep #makelifesimple