EmpowerMe Nutrition & Fitness

17/08/2025

Two solid hours in the kitchen… and we’re sorted for a few days & kids lunches most of the week.
From top to bottom, L to R…
Hidden vege Mac and cheese sauce recipe
Hidden vege meaty lasagna for the kids
Roast vegetable lasagna for me
Mini pizzas for Ms. 8
Taco chicken mince for Ms. 12 who will have this with rice and guacamole for lunch
Cooked pasta for Mr. 8 to have with his Mac n cheese sauce
Muesli bars made by Ms. 12
Scones!

Do you do a big cook up on the weekend? I find this is the only way to ensure we have a smooth start of the week with late night after school activities and lunchboxes.

16/10/2024

What a fu***ng legend. Also a little reminder of what the human body can achieve.

16/10/2024

In November, I’ll be skipping for a total of 5 hours (about 10 mins per day) to raise funds for the Heart Foundation. I’ve chosen to do this to raise awareness about heart disease and what we can do to help prevent it. Having had both my mother and grandmother diagnosed with various forms of heart disease, the issue is close to my own heart. During November I’ll update you with my skipping journey. I’ve already made a start to get my legs in condition!

If you can donate a few bucks, click the link below.
If you’d like to join me in the challenge, please feel free to comment below. 10 minutes is only 0.69% of your total day - you have the time!
https://www.skipyourway.org.au/s/32964/36874

16/10/2024

In November, I'll be skipping for a total of 5 hours (about 10 mins per day) to raise funds for the Heart Foundation. I've chosen to do this to raise awareness about heart disease and what we can do to help prevent it. Having had both my mother and grandmother diagnosed with various forms of heart disease, the issue is close to my own heart. During November I'll update you with my skipping journey. I've already made a start to get my legs in condition!

If you can donate a few bucks, click the link below.
If you'd like to join me in the challenge, please feel free to comment below. 10 minutes is only 0.69% of your total day - you have the time!
https://www.skipyourway.org.au/s/32964/36874

22/07/2024

A little life update… It’s been forever since I’ve posted on my business account.

2024 really is flying by and it’s been a busy one.

It’s also been a year of highs and lows. Earlier on in the year I found a breast lump that had to be biopsied which thankfully turned out to be benign. The testing and subsequent 7 day wait for those results was pretty intense. I’ve also had bursitis in my hip, my eldest child was diagnosed with dust mite allergy (which means cleaning now feels like a full time job), and just 2 weeks ago one of my twins had pneumonia. Throw two jobs into that and posting here just hasn’t been a big priority.

In saying that we’ve also had some amazing family mini breaks and spent some fun, quality time with one another, family and friends.

I’m still working with clients in the gym and taking on some new clients.

I’m still reading 📖 (27 books down for the year), sewing and training. But creating content for here hasn’t been high on my to do list. There is so much content out there, even I get overwhelmed with it all.

Moving forward I’ll be sharing more of my own training, food and life stuff in general. You won’t be seeing as much created content.

I hope this can inspire you and give you some ideas on how to make some healthier choices in your own life 🩷 thanks for reading ☺️

06/02/2024

What can your fitness watch tell you?

Wearable fitness technology, particularly the fitness watch, has evolved beyond basic metrics, becoming a potent tool for predicting health measures.
Here's a short guide to how your fitness watch can help forecast potential health issues:

1. Comprehensive Monitoring: Today's fitness watches offer continuous tracking of various health metrics, providing a holistic overview of your well-being. Sudden changes can indicate problems.

2. Sleep Tracking: Advanced sleep monitoring helps you understand the quality and duration of your sleep, offering insights into potential health concerns.

3. Heart Rate Variability (HRV): Monitoring HRV unveils stress levels and potential health issues, making it a valuable indicator for proactive health management. HRV measures the variation in time between heartbeats, offering insights into the autonomic nervous system and stress levels. A consistent low HRV may indicate stress or even potential illness.

4. Activity Patterns: By establishing baseline activity and exercise patterns, fitness watches can detect deviations, signalling changes in your overall health.

5. Temperature Tracking: Some devices include temperature monitoring, allowing early detection of changes that may indicate underlying health issues.

6. Resting heart rate (RHR): Resting heart rate is the number of heartbeats per minute at complete rest, serving as a baseline for cardiovascular health. Stress, whether physical or psychological, can elevate the resting heart rate due to the activation of the sympathetic nervous system and the release of stress hormones. Prolonged or chronic stress may contribute to persistent increases in resting heart rate.

Your fitness watch is not just a step counter; it's a sophisticated health companion offering insights that empower proactive health management. As you embrace these insights, remember that regular consultations with healthcare professionals remain essential for a comprehensive assessment of your health. Stay active, stay informed, and let your fitness watch be your guide on the journey to optimal health.

01/02/2024

I’ve been thinking about post ideas and I thought why don’t I share some meal inspo for making meals more nutritious (or healthier).

I’ve also got some lower calorie ideas as well if that’s what you’re after.

Either way, I always tend to add a lot of veggies to our meals, and given most of the population aren’t reaching their daily recommended vegetable intakes, this can only be a good thing.

So this will be the first of many more recipe hacks to health-ify meals 🙌🏻

Health isn’t an end point, it’s a journey that’s driven by daily decisions we make about what we eat, how much we move, our sleep & the state of our mental health.

If you’ve got any meal ideas you want me to hack healthy, just drop a comment below 👇🏼

30/01/2024

Navigating Priorities: Health vs. Beauty Expenditure

I recently had a conversation with a client earlier in the week about how we seem to more easily spend money on beauty services and products than we do on our health. Our society certainly places a large emphasis on aesthetics but very little on health prevention.

While the beauty industry is certainly thriving, it's essential to reflect on the implications of this expenditure disparity. Beauty products may enhance our external appearance, but investing in our health is an invaluable commitment with far-reaching implications for our longevity and quality of life.

Consider this: the allure of a radiant complexion may prompt substantial spending on skincare regimes, yet allocating those funds towards nutritious, whole foods and fitness endeavours could yield both aesthetic and internal benefits.

Spending $75 on a PT session = results aren't necessarily immediate (outwardly at least), 'seems' too expensive
Spending $75 on getting your nails done = instant gratification and looks good right away

Sound familiar?

The beauty industry thrives on our desire for immediate visual results, but true health and well-being necessitate a more patient and holistic investment. Regular exercise, a balanced diet, and preventive health measures may not yield instant gratification, but they lay the groundwork for sustained health.

It's time to reassess our priorities. Instead of fixating solely on external enhancements, let's redirect our resources towards endeavours that contribute to long-term well-being.

Consider this a gentle reminder to strike a balance. Let's invest in our health with the same energy we exhibit in the pursuit of external beauty. Your future self will undoubtedly thank you for the dividends of a well-balanced, resilient body and mind.

18/01/2024

How can my reading 52 books in a year help you reach your own goals? Read on to find out! 👇

When I first started my reading goal last year I started it at 25, knowing that I could pretty easily make that goal. I love reading and mostly read to get out of my own head at the end of the day. It helps me relax and I read instead of watching TV or scrolling mindlessly.

A few months into the year and it looked good for reaching my goal halfway through the year so I decided to up the goal a little higher to 40, I reached that and then went all out and decided to go for 52 - a book a week. When I reached the goal I was stoked. I'd read a bit over 22,000 pages in the year - averaging 60 pages a day 🤯

❓So what can you learn from this?

💨 When setting out a goal or a habit, make it easy to achieve so you can just START. For any movement to gain momentum, you have to start with a small action, and once in action, it's easy to keep going. Once you stop, it's really hard to get going again. You've been there before, been consistently getting to the gym, you get sick, have a week off and then getting going again is so damn hard. You lost momentum! There were days when I definitely didn't read 60 pages, but some days I read a whole 300-page book. I never totally lost momentum. I kept going.

✅ Make your goal so easy you cannot fail. Don't get me wrong, there's nothing bad about wanting to reach for the stars, but start small first and then go all in. I knew 25 books would be easy, but once I'd reached that I re-assessed my goal and went in higher. You can always re-adjust your goals and you definitely should as you go.

👉 A little bit each day is all it takes. Consistency MATTERS more than you think. If your goal is weight loss, just start small and be consistent with it. Most people fail because they cannot be consistent with their efforts. Instead of aiming for 6 sessions at the gym a week, do 3 but be consistent all year round. Instead of aiming for 10k steps a day, get 8k consistently. That's better than 2 x 10k days and 5 x 4k days over the long run.

So whatever your goal, I hope you can incorporate some of this knowledge to reach your own goals 🌟

18/01/2024

Come and join us this term - it’s FREE! Get amongst it and get your kids active. 👊🏼

Ninja Squad is returning in term 1…

Monday, 4:30pm @ the Duck Pond, Parker Rd.

And it’s FREE thanks to Move It NQ and Whitsunday Regional Council!

Limit of 20 ninjas per session!

10/01/2024

An idea worth considering today. ⁠
⁠
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10/01/2024

THIS!

An idea worth considering today. ⁠
⁠
Click the share icon to add this to your story or share your thoughts.