Fit and Nourished

11/04/2022

U N D E R E A T I N G

I’m sure we can be all guilty of this from time to time. Skimping on meals or just having a bit of a mental barrier when it comes to eating. Feeling the guilt of gaining a few kilos so the idea of “not eating” to lose these slips into our heads.

Don’t skimp on your meals or your calories. If you do this you mess with your metabolism!!!!!

Its important to be fuelling ourselves and hitting your calorie targets. If we aren’t eating adequate amounts of food our bodies go into what’s called “famine response”.

Our bodies are genetically programmed to hold onto weight easily. In the absence of nourishment, body cells use as little energy as possible to maximise efficiency and to conserve any precious calories we may have.

When we restrict too much our bodies slow down their functions in order to consume every bit of fuel which it ends up storing more food as fat in the body during times of under nourishment to help us survive.

Getting in your calories is important so your fueling yourself in the right way and keeping that metabolism functioning correctly.

Choose whole foods to fill your diet over processed.

If you have any barriers around this please reach out. I would love to help you overcome these.

04/04/2022

P R O T E I N

Why do we need it in our diets? Most of us don’t consume enough protein daily and ITS NEEDED people!!! Here’s a few reasons why.

- Protein is highly satiating (you feel fuller for longer)
- Is essential for muscle growth and repair 💪🏽
- It helps prevent cravings 🍭🍩🍪
- It helps switch off some of our hunger hormones ☺️
- A high protein diet can reduce the amount of calories you consume

Have you ever eaten a meal with little or no protein source and found yourself hungry again an hour later? Protein is highly satiating meaning it will help keep you feeling fuller for longer!

Protein is the building blocks for our muscles and is essential for growth and repair. By eating a high protein diet you can gain muscle mass and strength while reducing muscle loss during a weight loss phase.

Protein can prevent those late night trips to the fridge as it helps reduce our cravings. A craving is different from normal hunger. By increasing your protein intake, your more likely to stop a craving before getting it.

A higher protein intake increases levels of satiety hormones while reducing levels of your hunger hormones. This leads to major reductions in hunger and the main reason protein helps with weight loss. You eat fewer calories.

So if your struggling with weight loss, overeating or late night snacking, you may want to look at increasing the amount of protein your consuming in your diet. Protein is not just for athletes! We all need it!

If your looking for some help with getting on track, get in touch. ☺️

10/01/2022

H A P P Y N E W Y E A R

Hope everyone has had a wonderful break and ready to attack another year.

If you’ve set yourself some new goals for the new year remember to be kind to yourself.

The concept of “New year, New me” can be quite overwhelming. You may be trying to make too many changes all at once. Therefore these habits don’t stick. They get tiresome and when the motivation runs out, your ready to give up and launch back into your old habits.

My advice
Start small. Here is a list of things you could look at incorporating into your lifestyle over the next few months to help support your overall well-being.

- Going to bed earlier 😴🛏so your getting at least 7-8 hours of sleep a night. The main source of energy we use while we sleep is fat. If your struggling to lose those extra few kgs but are sleep deprived this could be why.

- Increasing your water intake. 💧2-3l a day. Especially on these hot summer days. If your exercising you need to be consuming on top of this 1 litre per hour of exercise. Water is the substance that lubricates our bodies and helps us flush out any toxins. Dehydration can at times trigger hunger cues and have us hunting in the cupboards for those sweet or salty treats that don’t really serve us, when really we just need to be consuming more water.

- Add more vegetables to your plate. 🥗Quit with the sympathy salad. Load your plate up with vegetables and aim to eat these first so they don’t get pushed to the side.

- Increase your protein intake🍗. Protein is what keeps us fuller for longer. It’s the most filling nutrient we eat. Adding more protein to your meals will help switch off those hunger hormones and stabilise your blood sugar levels.

- Aim to exercise 3-4 times a week. 🏃‍♀️Don’t let excuses get in the way. We all have 24 hours in a day and can all juggle a 30 minute session whether it’s at home in the lounge, down at the park while your kids play on the playground or at a gym with some friends.

Make yourself a priority in 2022. Don’t let the excuses get in the way. If you need nutrition advice or plans get in touch. Would love to have a chat to help you achieve your goals.

20/12/2021

X M A S B R E A K

Christmas break for most of us consists of spending time with family and friends and enjoying lots of yummy food and drinks. But it doesn’t mean we have to see our progress go out the window.

Here’s a few tips to help you stay on track.

- keep up an exercise routine. Walking or running is always a good option. Or if your going away for the break, take equipment with you that’s easy (kettle bells, skipping ropes, mountain bike, yoga mat). Set time aside each day to move for at least 30 minutes. You’ll feel better for it
- Start the day with a good breakfast. If we skip breakfast, our blood sugar levels will drop low causing us to binge later in the day. Start the day with a decent dose of protein and healthy fats to get started.
- Stick to more low calorie drink options. If you enjoy a drink or several there are many different rtd options out there these days. Low carb beers, vodka and soda water, gin and sparkling water with natural flavouring.
- Whip up some healthy sharing platters for afternoon nibbles. Add fruits and vegetables (Cherry tomato’s, cucumber, capsicum, carrot slices, berries, cherries, grapes) whip up some easy to make seed crackers ( recipe on my website)
- Stay hydrated. This is a big one we tend to forget while on holiday. Add some ice to your water ( personally I find it easier to drink this way).
- Take some time out of socialising and enjoy a sleep in or those afternoon naps. We all live busy lives during the year. Come back from holiday feeling like you’ve had a nice relaxing break.

Stay safe everyone. Thank you to all the lovely clients I have worked with this year. If your looking to make some changes in the new year reach out. I would love to help ✌🏽

07/12/2021

P R O T E I N B A N A N A B R E A D

What a hit this was. A version that is higher in protein compared to traditional banana bread using protein powder and almond flour. This recipe is beautiful and moist and offers a better balance of healthy fats, protein and carbohydrates.

Refined sugar free, gluten free and dairy free ( depending on the kind of protein you decide to use )

You will need:
2 1/2c almond flour
1 1/2 tsp baking soda
3 tbsp coconut sugar
1 tsp cinnamon
2 bananas mashed
2 eggs
1/2c whey protein powder
1/2c chocolate chips (optional)
3 tbsp coconut oil
1 tsp vanilla essence

Combine all ingredients and mix thoroughly. Line a bread tin with grease proof paper and pour in the batter. Fan bake on 180 for 30 minutes or until banana bread is cooked through.

Remove from the tin and leave to cool. Best to keep stored in an air tight container in the fridge.

Enjoy x

28/11/2021

N U T R I E N T S

Ever thought your body may be hungry for nutrients? Not calories? Do you feel like your always hungry but your eating all day long? Do you find your someone who cant stop thinking about food? You might be giving yourself enough calories but what about nutrients within those calories?

Our bodies don’t just need calories, it needs nutrients. To be able to think, to digest, to make hormones, to heal cuts. Getting enough calories isn’t enough.

Calories do matter but they shouldn’t be the first thing you think about when wanting to achieve fatloss. If your NOT focusing on nutrient dense foods, you may struggle to restrict your calories.

You may also find you could be lacking in certain areas when it comes to vitamins and minerals.

This is why its important to be eating whole foods. These foods are nutrient dense and give us what we need to function. Focus on wholefood real ingredients. Not just something that you pick up off the shelf because it says under 100 cals. We have one body. Look after it.

31/10/2021

W E I G H T L O S S

Have you tried multiple diets and nothing works? Start with focusing on the basics.

Eating enough protein 🍗
Getting good sleep 💤
Having good meal balance ⚖️
Keeping hydrated 💧
Making a plan and being prepared 🥗
Manage your stress levels 😩

If you want to achieve healthy weight loss, you may want to look at some of your lifestyle factors and habits. If you need help to find a better balance, reach out.

Programmes and plan options available.

18/10/2021

F A T L O S S

Are you focusing on the wrong thing when it comes to fat loss? Constantly on the spin bike or the treadmill, staying up late, not eating enough protein? Here are some tips that may help.

Get a better night sleep- getting 8 hours or more of sleep a night is important to give our bodies time to rest and recover.

Eat lots of delicious protein rich foods- protein is the most filling nutrient that helps us build and maintain muscle and can help switch off some of our hunger hormones which can prevent us from binge eating. Don’t go into a drastic calorie deficit or follow a meal plan that’s not designed for you. It’s unsustainable!!!!

Get stronger- improve your strength. Add in weight training to your routine.

Listen to your body- understanding what you need rather than just habit is key in my opinion. listening to your hunger and fullness cues will lead to better digestion and more effortless sustainable fat loss.

Manage your stress - stress is a huge factor when it comes to fat loss. If your constantly under stress it can impact your hormones preventing you to lose weight.

Work on the above and they will do a lot more for fat loss than just cardio. Work on different areas of yourself to achieve your goals. It’ll be a lot more enjoyable and sustainable too.

14/10/2021

M O T I V A T I O N

I’ve been changing my training up lots this lock down and it’s been great. Running stairs, hill sprints, running, online classes, weights and walks with the kids. The change of exercise keeps things interesting and I love the endorphins flowing through my body during and after training.

It sets me up for the day and puts me in a better mindset!

It makes me make good food choices because I don’t want to feel sluggish afterwards, and I end up downing my first bottle of water early. Winning!

I get it it’s bloody hard at the moment! Keep pushing!

Happy Friday peeps! Sending love to anyone out there that needs it at the moment. Xx

07/10/2021

D I N N E R

Excited for this for dinner tonight. Not quite the weather for it but ill roll with it. Inspo from pepper and me chicken, bacon and avocado salad with homemade aioli and sundried tomato pesto dressing. ☺️

Will post recipe to my website soon ☺️.

30/09/2021

D I E T C Y C L E

Is this you? Are you struggling with your relationship with food?

Stop restricting yourself!!!!!You can still live your life and have it all. My aim is to help clients find balance that works for them. I like to work in closely with you to ensure you have all the support you need.

If you want to feel good this summer, it’s not too late! Sign up to one of my programmes to get yourself on track to a healthier lifestyle. No longer feel guilt or be on this repetitive cycle. Learn how to Fuel yourself in the right way, stop restricting and get the results you want!

Check out my website or contact me today to find out more

To me life is about living and enjoying yourself but ensuring I have an overall balance. I want to help clients by educating on the basics of nutrition, and help you understand what works for your needs from a nutrition and overall wellness perspective. Rome wasn’t built in a day and neither is fo...

28/09/2021

T E S T I M O N I A L

Lovely words written from one of my 8 week programme clients. She has lost 7kgs to date. Here’s what she had to say

I highly recommend working with Lynne. I had been following Lynne on social media for a while before I got the courage to finally reach out.

I wanted to learn about how to eat real food but more importantly about the right food to fuel my body.

Lynne put me at ease straight away and listened to what my goals were and what I wanted to achieve from working with her.

From our first meeting I felt inspired and motivated to make changes and Lynne broke it down so it was easy to follow. Her regular check ins and always being there to answer questions and the way she explained things made the whole process so easy.

I have loved trying so many new recipes from her website that are delicious and made with real food! I have learned so much about meal prepping and feel so proud checking out my fridge and freezer. But it also means that I have good healthy foods ready to go.

I have also learnt about the right supplements that support my body that I had no idea about before.

Lynne genuinely cares about you and your goals and is so passionate about helping you achieve them, while teaching you so much along the way.

If you are thinking about working with Lynne...I say DO IT! You won't regret it and it will change your life!

27/09/2021

S C A L E S

Are you someone that weighs yourself often? Weighing twice or three times a day sometimes? This is quite common and to be honest once upon a time I was guilty of this myself!

I get told often “I’ve put on 300g or “”I weighed myself in the morning and I was 200g heavier in the afternoon”.

Here’s a few reasons these things may occur:

- Increased carb intake (per 1g of glycogen our body holds 3-4g of water)

- Increased inflammation in your muscles from a hard work out.

- Increased fluid intake. Your drinking a lot of fluids so your carrying more water weight.

- Sodium intake (your retaining more fluid than usual due to more sodium you may have consumed)

- More fiber in your stomach you may weigh heavier.

- You haven’t been to the bathroom today.

My advice:
Go on how you feel not what the scales say in front of you. You know when you have gained weight. Your clothes don’t fit the same way, your feeling uncomfortable, you can see it in the mirror. There can be many different factors as to why the scales can read different at different times!

Weighing yourself too frequently can affect your psychological well-being (self esteem, depression, body satisfaction) and push you into unhealthy weight control behaviours.

So don’t beat yourself up on a silly number you see in front of you. If you feel good, your gonna look good!

If your struggling to change this mindset book in for a consultation. Let’s have a chat

To me life is about living and enjoying yourself but ensuring I have an overall balance. I want to help clients by educating on the basics of nutrition, and help you understand what works for your needs from a nutrition and overall wellness perspective. Rome wasn’t built in a day and neither is fo...

20/09/2021

E A T Y O U R G R E E N S

I’ve set a little challenge with one of my clients this week so I encourage you to jump on board. This is a simple way to give your body some good nourishment and feel good in the process. Feel free to tag me in your posts to hold yourself accountable!

The challenge: adding 2 handfuls (1/2 a plate) of greens or non starchy vegetables to each main meal a day.
Leafy greens are Packed with vitamins and minerals and fiber to feed that good bacteria in our gut, but low in calories.

I’ll be sharing my meals with you to give you some Inspo however here’s a few ideas:

Breakfast 2-3 egg omelette packed with spinach, capsicum, cheese and a side of avocado

Egg and vege scramble 2-3 eggs with chopped up left over vegetables from dinner the night before. Broccoli, kale,capsicum, onion, mushrooms.

2 handfuls of spinach or courgette into your morning smoothie.

Salads for lunch mix things up with different dressings to keep things interesting 🥙

Wraps packed with vegetables and a protein source.

Leftovers from dinner for lunch. Cook once eat twice ☺️

Dinner - 1-2 handfuls of roasted or steamed beans, cabbage, Brussel sprouts, courgettes, capsicums, kale, asparagus.

Stir fry’s packed with a variety of vegetables.

Eating a wide range of cruciferous vegetables. They are rich in folate and vitamins a, k and antioxidants. They also carry plenty of phytochemicals which protect cells from damage that can lead to cancer.

Are you up for the challenge? Be sure to tag me to hold yourself accountable.

20/09/2021

F O O D P R E P I D E A S

Love the feeling that Summers just around the corner so I’m switching it up this week with some fresh lunch time salads packed with protein, fiber and healthy fats to keep me going. Nice and easy and prep takes 5-10 minutes.

Keep everything in the fridge in separate containers and make up either the night before or fresh at lunch time. Change up your dressings to keep things interesting.

Top the veges up when they start to get low later in the week if needed.

2 Grated carrot
1 Grated beetroot
2 Sliced capsicum
1 Sliced cucumber
1 Sliced red onion
1 Tin corn kernels
400g Spinach
1-2 Roast chicken broken up. Could add chickpeas, tuna, smoked salmon or other protein alternatives
1-2tbsp nuts and seeds to sprinkle over top for added healthy fats.

Homemade dressings (packed with healthy fats) - recipes on my website
Pesto and cashew dressing
Citrus dressing

If your looking for better ways to incorporate healthy meals into your busy schedule book a consultation today.

Www.fitandnourishednz.com

15/09/2021

My biggest cheerleaders and motivators since day one 🥰

07/09/2021

T E S T I M O N I A L

I started seeing Lynne in the first week of June just after turning 35 years old and wanted to change my lifestyle choices, feel healthy and gain the skills and tools needed to make it a lifestyle choice not another diet plan.

We met and I instantly vibed with her, lots of laughs. She gave me my plan and went through it with me. Allowed me to ask questions if i needed and clarifying. I could contact her with questions i had and she would check on me multiple times during the week.

The check ins for me were such a support, always encouraging and i felt I was being held accountable which is exactly what i needed.

My meal plan was amazing, lots of options which is good and even had a treat after dinner

I was a girl who paid weekly for a gym she never went to. Now I'm going 4x a week and love going which i never thought i would.

I have noticed my resting heart rate changed from 80-90bpm to now around 65-70 which was massive for me.

I have heaps more energy which is the best and my skin is glowing. I also feel confident and haven’t felt that for a while.

I feel i have gained knowledge around making good choices with food and have finally grasped the consent of 80:20. I might have a piece of chocolate or handful of hot chips but that's it. Before the programme that would be a complete write off and I would have binged and returned to my old ways. I cut right down on alcohol and made healthier options.

All these skills I've gained have helped me continue and maintain this journey. I’m still seeing Lynne for sessions and have lost 7kgs to date.

Lynne has been my biggest supporter. I couldn't have asked for a better chick to help me on this journey.

05/09/2021

L O C K D O W N D A Y ????

I don’t know about you, but looking out my window during lock down has been like watching queen street on a busy day. People everywhere exercising to get those endorphins in which is great.

Some of you may be new to exercise during this time and are feeling the benefits of getting fitter but are still lacking on the nutrition side. This is the perfect time to book in for a consultation to get you set up for the summer months ahead.

Zoom meetings available this week.

Check out my website for different service options (link in bio) to book in or send me a dm.