Fuelled for Performance

16/10/2021

yes, READ THAT AGAIN. ⁣⁣
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I think we have all been guilty of letting the clothes we fit into control our mood, disappoint us and drive our goals. The last two years have been some of the most challenging for us mentally and physically and as we get ready to rip off those matching lockdown tracksuits, and put on the summer dresses we bought two years ago, you're probably going to notice some changes, and trust me if you feel like you're the only one you're not. This is a time to be patient with yourself. ⁣⁣
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Some of the best advice I have heard was — 𝐂𝐥𝐨𝐭𝐡𝐞𝐬 𝐚𝐫𝐞 𝐦𝐚𝐝𝐞 𝐭𝐨 𝐟𝐢𝐭 𝐲𝐨𝐮, 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐦𝐚𝐝𝐞 𝐭𝐨 𝐟𝐢𝐭 𝐜𝐥𝐨𝐭𝐡𝐞𝐬. Don't let trying on one piece of clothing define whether you have met physical success or not. It's important to remember clothes are designed and made to fit people (who I might add are all different shapes and sizes), you have not been made to fit clothes.

08/10/2021

just a little grocery inspiration - although we are all creatures of habit, and like to stick to what we know, make sure to mix it up every once in a while. There are huge benefits that come with great variety in your diet.

13/08/2021

Sometimes it's good to have a reminder that our bodies might tell us it needs a rest through signs of fatigue, mood fluctuations, illness or even injury. There is no point putting in all the work if you aren't going to allow yourself to recover adequately. Rest days and recovery methods are essential to seeing any results or improvements in your performance. ⁣
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Recovery comes in so many shapes and sizes and can look very different for many people - and I'm excited to go through a few of them in the coming weeks on this page.⁣
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If you're looking for additional information on ways to recover, especially in this lockdown period, head over to .am_recovery for some great content.

20/07/2021

With emotions running at an all-time high with Melbourne in the middle of Lockdown 5.0, I'm sure we are all finding ourselves finding comfort in our food.

Physical Hunger vs Emotional Hunger?

Emotional hunger and eating can be found when people use food as a way to deal with feelings instead of to satisfy hunger. Emotional eating can often be seen as food cravings being related to both positive and negative feelings. Generally consisting in comfort foods that have an addictive element such as sugar, salt etc.

Sometimes it's important to step back, have a look at the differences and ask yourself which type of hunger are you really feeling..?

Being able to recognise your emotional habits is a great first step towards getting them under control!

06/07/2021

𝘸𝘩𝘰 𝘴𝘢𝘪𝘥 𝘩𝘢𝘷𝘪𝘯𝘨 𝘭𝘦𝘧𝘵𝘰𝘷𝘦𝘳𝘴 𝘩𝘢𝘥 𝘵𝘰 𝘣𝘦 𝘣𝘢𝘥⁣
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𝐆𝐫𝐢𝐥𝐥𝐞𝐝 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐚𝐧𝐝 𝐐𝐮𝐢𝐧𝐨𝐚 𝐒𝐚𝐥𝐚𝐝 ⁣
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 ⁣
Chicken Thigh or Breast ⁣
Multi-Coloured Quinoa ⁣
Brussel Sprouts ⁣
Shredded Red Cabbage ⁣
Cos Lettuce ⁣
Haloumi Cheese ⁣
Roasted Carrots ⁣
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04/07/2021

𝐏𝐑𝐎𝐌𝐎𝐓𝐈𝐎𝐍 𝐀𝐋𝐄𝐑𝐓
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As we are deep into the colder months, needing that little bit of extra motivation to stay accountable, I have a few spots left for coaching this winter. ⁣
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𝘜𝘴𝘦 𝘵𝘩𝘦 𝘱𝘳𝘰𝘮𝘰𝘵𝘪𝘰𝘯 𝘤𝘰𝘥𝘦 𝘷𝘪𝘢 𝘵𝘩𝘦 𝘦𝘯𝘲𝘶𝘪𝘳𝘺 𝘧𝘰𝘳𝘮 𝘭𝘪𝘯𝘬𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘣𝘪𝘰 𝘵𝘰 𝘳𝘦𝘤𝘦𝘪𝘷𝘦 𝟹𝟶% 𝘰𝘧 𝘢𝘭𝘭 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘴𝘦𝘳𝘷𝘪𝘤𝘦𝘴 𝘶𝘴𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘳𝘰𝘮𝘰 𝘤𝘰𝘥𝘦 𝗪𝐈𝐍𝐓𝐄𝐑𝟑𝟎. 𝘖𝘧𝘧𝘦𝘳 𝘷𝘢𝘭𝘪𝘥 𝘶𝘯𝘵𝘪𝘭 𝘈𝘶𝘨𝘶𝘴𝘵 𝟹𝟷𝘴𝘵

02/07/2021

being prepared is one of the best ways to enhance your eating… and avoid eating out of convenience. Prepping your fruit and vegetables when you get home from the supermarket, or local produce shop is a great way to set yourself up for success with your eating for the week ahead. Chop and wash your produce to make it easier and quicker to use aswell as stay fresh for longer!!

24/06/2021

With more restrictions being eased in Melbourne, and gyms opening back up the idea of getting back on track has probably come back to mind. Here are some tips to complement or improve your existing habits when it comes to eating healthier. ⁣
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You don’t have to do everything thing at once! It's important to remember not to expect 100% perfection from yourself as you begin and try to change your habits. Just hold yourself accountable and expect yourself to give it your best shot. So when it comes to a little slip up in your eating you don't just fall off the wagon, you brush it off and get right back on.
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24/06/2021

bandaid but make it cute right…? One of my favourite protein sources at the moment is turkey mince, with an average protein amount of 22 grams per serving (similar to chicken). A super quick and easy option for when you’re just too hungry and impatient. Get fancy with your marinades and seasoning; my current fav is honey & sweet chilli 🌶 perfect addition to any salad, pasta sauce, tacos or burrito bowls.

29/05/2021

Winter Seasonal Produce ⁣⁣
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SWIPE TO SEE WHAT'S IN SEASON... ⁣
Winter is only just a few days away, and there are many reasons why we should be eating seasonal produce; and these are just some of them..
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1. They taste better! — when fruits and vegetables are seasonal they are not only fresher and taste better, but they are higher in nutritional value. ⁣⁣
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2. It supports local farmers and small business! — when we purchase seasonally we are supporting local farmers and small businesses. When we purchase produce from overseas our money is supporting international businesses.
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3. IT'S CHEAPER! — Once of the best ways to cut your grocery bill is by buying locally and seasonally; as you’re not having to pay for the storage and transportation costs of the produce. Have you ever wondered why your strawberries used to be $2.50 a punnet and now they’re $5 🍓
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12/05/2021

11/05/2021

17/03/2021

𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐚𝐫𝐞𝐧'𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲.⁣
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It's quite common to get carried away by the number - the huge text on the front of the packaging saying only '90 calories'. ⁣
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𝐉𝐮𝐬𝐭 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐥𝐨𝐰 𝐢𝐧 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐧𝐞𝐜𝐞𝐬𝐬𝐚𝐫𝐢𝐥𝐲 𝐦𝐞𝐚𝐧 𝐢𝐭𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐟𝐨𝐫 𝐲𝐨𝐮. 𝐈𝐭'𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐭𝐨 𝐞𝐚𝐭 𝐚 𝐥𝐨𝐰-𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐮𝐧𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐝𝐢𝐞𝐭, 𝐣𝐮𝐬𝐭 𝐚𝐬 𝐢𝐭 𝐢𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐭𝐨 𝐞𝐚𝐭 𝐚 𝐡𝐢𝐠𝐡-𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐝𝐢𝐞𝐭. ⁣
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So are you compromising on getting essential energy, vitamins and fibre in your diet, just for the sake of eating something that is advertised as low calorie? It's important to remember what we require to support our normal day to day body function.⁣
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Whilst some products on the market can be helpful in reducing calorie intake in some cases. If you are consuming and focusing on eating a diet rich in fruits and vegetables (which are naturally low in calories and higher in nutritional value), you should be able to avoid relying heavily on "diet" products to reduce your calorie intake. ⁣

22/02/2021

yesterdays fruit platter heaven 🥝🫐🍓🍇