LUNCH IDEA 🍕🍅🧀 .
Pizza buns were always a childhood fav, really felt like them today & since I love to “health-ify” most things I make, I “health-ified” these too! Still super delicious, if not better! ☺️ I toasted a @bakeworksglutenfree Home St Good Seed Sprouted bun, spread it with tomato paste & then added spinach & cherry toms 🍅 then whisked an egg and mixed in some of @anchornewzealand zero lacto cheese (made especially for us lactose intolerant folk ☺️) poured over & then toasted in the oven for 5 mins! Super yummy, quick & nutritious! & of course I served with a side salad 😉🥗🥑 hope everyone’s had a wonderful Tuesday 💕
Here are some of my fav exercises to develop a stronger CORE 🙌🏻 Many of these target your upper body too 🤗 .
1️⃣ Cable bosu ball crunch - with your back against a bosu ball, crunch for 8-12 reps, repeat 3x & increase the weight each time 😊
2️⃣ Decline sit up with medicine ball - hold the medicine ball above you and slightly in front, push up with the shoulders & abs, 10-15 reps - Superset with Decline Russian twist, 10-15 reps, repeat 3-4x
3️⃣ Face the opposite way on the decline machine, reach legs to the sky, do for as many reps as possible !
4️⃣ TRX bars triset - repeat each exercise one after the other for 10-15 reps each, repeat through 3x .
All of these will guarantee sore abs, but don’t be afraid to give them a go! ☺️ You’re stronger than you know ❤️
Perfectly imperfect gooey raw caramel slice 😍🍫 (GF, DF, vegan) .
Caramel slice is my Mum’s FAVOURITE, but she is also gluten intolerant like me, so I was determined to make us a raw one just as tasty as a classic one 😉 For making it up on the spot, it turned out super well! It’s pretty gooey, probably because I was impatient & didn’t freeze it for long enough, but taste wise - AMAZING! Still happily eating these on a plate with sticky fingers 😉 & keen to make it again for all the family at Christmas! 🎄😍🍫
1/2 cup nuts (I used almonds) blended
1 cup @bluecoconutnz coconut oil melted
1 cup flour (I used half buckwheat, half coconut flour) - could use more nuts and less flour if that’s your desired texture!
1/3 cup maple syrup
Mix these all, lay out on a baking tray then FREEZE!
Blend 3 tbsps of almond butter, 1 cup of dates (which have been soaked in hot water) with 2-3 tbsps maple syrup. Pour on top and FREEZE!
Melt 2/3 cup @whittakersnz dark chocolate with half a tin of coconut cream, let it cool in the fridge then pour on top! FREEZE until all set!
THE IMPORTANCE OF REST ☺️ .
Usually I’m a very busy bee & always on the go, just because I like to keep busy ☺️ however, I think it’s also very important to sometimes just simply - REST & DO NOTHING 💁🏻♀️Because it’s also unhealthy to burn yourself out! So although it’s Monday and I wanted to do a “let’s move Monday” workout video for you, I want my post to reflect my actions - that I actually spent my day off work to just chill, watch Netflix & eat lots of food (I love you @littleislandnz) 🤗🍦🍿Don’t forget that a rest day can also enable you to have more energy for your days back on the grind 😉 Take care of yourself everybody 😘 xxx
NOOSA CHOCOLATE FACTORY SHOP 🍫 + ETHICAL COMPANIES 🌱
How COOL is a pic ‘n’ mix of cacao chocolate covered freeze-dried strawberries, honeycomb, macadamias, blueberries & peanut brittle!! Honestly their chocolate is the BEST & so wishing I could get my hands on some right now 😅😍
I also LOVE their guaranteed QUALITY by using cacao butter over palm oils 😱 Palm oil use is often associated with unethical practices for their workers! Since becoming more interested in food/healthier products my awareness of companies & their ethical practices has seriously been raised! I love supporting companies that take measures to care about others quality of life & make a difference ❤️
TRISET SHOULDER BURNER 💪🏻 .
Did each exercise one after the other for 12 reps, had a quick break then repeated all again for 10 reps, then 8 reps, increasing the weight of the kettlebell & plate each time through 😊
1️⃣ Palms should be face down on the kettlebell and when lifting ensure you’re holding it slightly forward to focus on the shoulders!
2️⃣ Palms face down again, up and down parallel to the body, lift until feel it in your shoulders!
3️⃣ Hands across the plate, once again lifting until you really feel it in the shoulders! .
I was planning to film the rest of my workout which included hypertrophy shoulder exercises but then my phone went flat, (which also meant no music so was super annoying 😭) ANYWAY - my shoulders are still sore so give this a go if this is an area you want to increase your strength in ☺️💪🏻
RASPBERRY & COCONUT HOMEMADE POPSICLES 🍓🥥🍦 a super easy one to whip up and enjoy with summer approaching! ☺️ Just blend 1 can of coconut cream, 1 cup of raspberries & a few tbsps of maple syrup or honey, put in popsicle moulds and freeze! I got mine for $5 from Stevens like a year ago! I wouldn’t recommend this combo if you don’t like coconut (but if you do this is a must try!) Instead of using coconut cream you could also use something like Greek yoghurt! 😊
MISS BLISS WHOLEFOODS KITCHEN + TREATS ON HOLIDAY 😍🍫
An AMAZING cafe where the menu is mainly made from wholefoods, so is naturally refined sugar free, gluten free & vegan! ☺️ I got the vegan, GF French toast with banana churros, chocolate mousse & coconut yoghurt!! YUM!!! .
While made from whole foods, this was still one of the MANY sugary treats I ate while away! Absolutely no regrets, because trying new foods while travelling is part of living a balanced, happy & healthy lifestyle! 🤗 Deprivation, no matter what your goals are, are not really a sustainable answer! I get to my goals best when I know I’d be happy keeping up my habits for the long-term 😊 I love eating healthy most of the time, so that’s sustainable for me, but there is always room for a treat too! 🍩🍰🍫
Found a place that let’s you make your own POKE/SALAD BOWL! Just stumbled across this place as I was on the hunt for some food!! I definitely hadn’t hit my 5+ a day yet, so finding this place was the BEST!!! You could choose your own base, protein source, 5 veggies, a sauce and crunchy toppings!! So I got a brown rice base, salmon, carrot, cucumber, mixed greens, bean sprouts, red cabbage, tahini & lemon sauce & sesame seeds! So FRESH & so DELICIOUS 😍 will definitely recreate when I get home!!
It’s nearly SUMMER 🌞 a time where social media may implicitly tell us we need to exercise & develop a “summer body”👙 exercising year round has helped me become the most confident I’ve ever felt in my body which IS a cool feeling! 😊 HOWEVER - there are SO MANY OTHER reasons to exercise!! .
Lift weights to increase your strength, go for a run because it helps to clear your head & increases your fitness, go for a walk at sunset because it’ll make you really happy, go to yoga for relaxation or play a sport because you enjoy the game! 🙌🏻 Let’s change the stigma around exercising for “a summer body” and try focus on these OTHER reasons! It’s seriously what’s helped me to create a healthy, maintainable relationship with exercise 💕 xxx
NICECREAM SUNDAES - ice cream sundaes literally made from BANANAS 🍌 🍌🍌 no dairy, gluten, refined sugar or animal products, just natural ingredients! 😍 these bad boys are from @rawsqueeze! I got the salted caramel with dates, walnuts & almond milk and my bf got the cookies & cream! Both were SO GOOD!!! Even my bf thought so and he’s used to McDonalds ice cream sundaes 😉 please come to NZ @rawsqueeze 😭❤️
20 MINUTE DUMBBELL CIRCUIT WORKOUT .
This is what happens when the hotel gym only has dumbbells 😉 Here’s what I did the other day, just enough to get sweaty and feel the burn in 20 minutes 😏 Set a timer for 5 minutes for each circuit & do as many times through as possible!
LOWER BODY CIRCUIT:
1️⃣ Full body squat with press - 12 reps
2️⃣Kneeling good mornings - 12 reps
3️⃣Lunges on one leg - 10 reps
4️⃣Wall Sit with arm raise - 10 reps .
UPPER BODY CIRCUIT:
5️⃣Dumbbell bicep curls - 12 reps
6️⃣Dumbbell sit up - 12 reps
7️⃣Single arm row - 10 reps
8️⃣Prone hold on the dumbbell - 30 secs
Save & enjoy! ☺️💕
LOVING the food over here in Aus! So many HEALTHY, YUMMY options for reasonable prices 😍 this was brunch today - ‘The Enzo’ from @the_leanchef_kitchn, chargrilled brocolli, purple cauliflower, asparagus & mushrooms with chicken, goats feta, kale chips & a dairy-free basil/rocket pesto on two pieces of crispy GF seed bread!! For only $17! 😱 My tummy & soul are seriously so happy with the food options here, can’t wait to share more of it with you all 😍💕
QUICK FULL BODY HOME WORKOUT (which killed my quads! 😂) .
Was all pumped to go to the gym and have a heavy leg day, but then realised my bf had my house key so I couldn’t leave the house 😂 SO HOME WORKOUT IT WAS! I also love sharing home workouts cos I understand so many people don’t like going to the gym ❤️ repeat each circuit 3X each!
1️⃣ Step up & jump squat - 10-12X
2️⃣ Pronehold on couch - 30-45 secs - if at the gym could use a bench or bosu ball) - the more my elbows were on the edge of the couch the more I felt it in my abs and the harder it was!
3️⃣ Tricep dips - 10-15X - feet up on a chair for it to be harder, legs on ground for easier 😊
4️⃣ Upright plank legs in & out - 15X - an easier exercise to finish your circuit but still moving & feeling it in the abs 💃🏻 .
5️⃣ Froggy bridge - 15X - the middle of the feet should be on the edge of the bench for you to feel it in your glutes!
6️⃣ Side plank - 30-45 secs - make sure your body is in a straight line!
7️⃣ Box jumps - 10-12X - use those arms to get you up, deep squat at the top!
8️⃣ Stair runs - 5 runs up & down - skipped every second stair for the run up, fast feet every stair on the way down!
Going out for lunch in the sun 🌞 something I’m about to get used to!! Heading to Aussie in a few days and am so excited, especially for the FOOOOOD! If you’ve been to the Gold Coast/Brisbane recently please let me know your fav foodie spots in the comments below or message me! 💕 I’ve been doing research and have a list, but just incase I missed any 😉
BTW - this is a “Power Bowl” from @projectwellnessroslyn 😍 was packed with omega 3’s - salmon, hemp dressing & walnuts and other goodies like mixed rice, kumara, greens & ORANGE 😱🍊 I was so skeptical about the orange but it definitely worked - so delicious!! Can’t wait to try other food combos in Aus 🤩
TRISET BOOTY BURNOUT 🙌🏻
After 3-4 compound, lower body, hypertrophy movements (doing as heavy as you can for 8-12 reps for things like squats, hip thrusts, lunges & the leg press) I like to burnout my muscle with supersets or trisets! Repeat 2-3x at the end of your workout! 👇🏻
1️⃣ Cable kickbacks - 12 reps - muscle to mind connection with the glutes here 😉
2️⃣ Kettlebell swing - 12 reps - try & keep this controlled and to really push from your hips squeezing the glutes at the top!
3️⃣ Banded kettlebell squat with pulse - 12 reps - when pulsing at the bottom try and activate those glutes! I find the band helps with activation!
I’m no pt but all my advice comes from what I’ve learnt from doing pts programmes! I didn’t share those compound movements because I feel like there’s a lot to cover with them & best if you’ve got someone helping you in person! Let me know if you try this booty burn finisher though 😘
VEGAN BOLOGNESE 🍝
I seriously liked this better than the usual Spaghetti Bolognese I’d make with mince! Without meat this recipe costs cheaper too 🙌🏻 This is the Vegan Bolognese on @leahitsines website! I love how so many of her recipes are veggie packed - zucchini, mushrooms, tomato & carrots in here 😍 Lentils also bulk out the meal and are the replacement protein source 😊
Why I haven’t made this before is that I usually struggle with digesting legumes and pulses! Soooooo I soaked the lentils all day & scooped out all the little skin bits that came to the top of the water! 😊 and my digestion was actually pretty fine 😍 super happy because will definitely be making it again & recommend you should too ❤️
BOSU BALL AB KILLER 🙌🏻 I like to finish an upper body weights session with an ab circuit like this one 😊 repeat it through 3X, try for breaks only at the end of the 5 exercises! .
1️⃣ In & Out jump with commando - 15-20x, try for your back to stay neutral!
2️⃣ Mountain climbers across the body - 20X, I like to do them across the body to work the obliques!
3️⃣ 15X - the lower the legs go the harder it is 😉 you’re working the lower abs here 😊
4️⃣ These ab bikes are WAY harder on a bosu ball 😂 feel free to do them off the ball! I always try to do 40 reps without falling off the ball but if doing on the ball, just do as many as you can!
5️⃣ Crunches to finish! 15X, engage the middle of your abs here! .
Also - I’ve written down what my upper body session was for this day, it’s on the last slide 😊 I’m hoping to video some of my weights workouts when I go back to my home gym (it’s way easier to video there, the gym’s not as packed lol 😂) BY THE WAY - I’m also hoping to make “let’s move Monday” a thing where I upload a workout every Monday! Stay tuned ❤️ & I hope this Monday has been a goodie for you all 😘 xx