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$What are the next 5 years going to be like? Probably the same as the last if you don\'t change what you\'re doing. Always learning, always growing, always evolving. My mid 30\'s and going into my 40\'s is probably the time I\'ve felt most comfortable in my own skin, most confident, most content. My 20\'s I felt lost, angry , tired, wondered wtf had happened to my life. How did I get here ? Always searching for that thing that would make my life better, always looking externally and never internally. Then one day in August 2011 my brother took me for a walk and told me \"stop playing the victim\". I listened. I took it on board. And did the work. Nothing will change unless we\'re willing to make changes. That doesn\'t mean we need to change who we are at our core but if things aren\'t working out the way we want them to then we need to keep working at life until they are. And that starts with setting your internal GPS. What kind of life do you want? What kind of health? What kind of relationships? How can you get to the destination if you don\'t know where you\'re going? Rather than becoming a passive bystander and \"going with the flow\" and letting life happen I started creating it the way I wanted. And life will always throw curve balls at you. It happens to everyone. But we have two choices. Sit there and wallow, or do the work, get through it and get back on track. And while we need others for support and guidance, we are the only ones that can make it happen. Are you prepared to make those changes? #gps #createyourlife #consistencyiskey🔑 #personaldevelopment #lifelonglearning #evolving$
$I had noticed. But I tried to ignore it. My nails starting to get brittle, my skin a bit drier than usual, feeling tired even though my eating hadn\'t really changed except for one thing. I was still having my smoothies and getting enough sleep so why was I feeling tired? When I started having to have naps during the day, and by 11am my eyes were soooooo tired, when Katie\'s was cutting my hair and said it was much drier than it been in a really long time I figured it was time to stop ignoring it. I\'m sorry to say I had let my imagination run wild but out of all the possibilities I didn\'t even think about. Until we were chatting and throwing ideas around... I stopped eating meat about a year ago. It wasn\'t hard. I was already thinking to cut back or stop. Then I watched Gamechanger. And that was that. But silly me didn\'t think about Iron. I ate relatively healthy, perhaps I over indulged in ice cream and cheese sandwiches, but I just didn\'t think about it. Now I know. So I got a blood test and everything was normal except for a low iron count. Now I knew exactly what I was dealing with and could stop with the what ifs and the overactive imagination. So I said to my doctor, give me a month, I\'ll see if I can boost it with a massive focus on nutrition, have another blood test and then decide what to do after that if I haven\'t been able to boost my stores. So I whipped out the old text book (fun fact I started a nutrition paper as part of my degree, found it dead boring and withdrew - go figure) found out that as a non meat eating women of child bearing age I should be getting 32mg of iron per day (and then of course there\'s the old haem iron vs non haem iron thing to do with absorption) worked out what foods where highest in iron, what the calories would look like, which was just as well because if I wasn\'t being mindful I\'d be gaining more than just iron stores!! Stay tuned for my next post in which I\'ll share what foods I\'m using to make sure I\'m getting the required amount of iron daily. #iron #ironstores #lowiron #darkchocolate #nutrition #nutritioniskey$
$So aside from my face in my before and afters looking like a mugshot or passport photo I\'m stoked at the difference in my body shape in 6 months. Since June I\'ve dropped 6% body fat but only 2kg. This is why we stay off the freaking scales! Why am I posting this pic? To show you, a busy women, what is possible. Aside from my bike rides where I go out for 3 - 4 hours maybe once a week, most of my work outs are about 30 mins. I do them at home. The key is scheduling. Make the appointment with yourself, you are worth it. 🚴‍♀️20% exercise - choose activities you enjoy. Build lean muscle, it requires more energy than fat cells to maintain and is soooo important for healthy aging. Cardio is good for your heart among other things. I choose to cycle because I really enjoy it. The fact that it burns a f&%# tonne of calories is a bonus. 🍎 Nutrition is 80% of the 🔑 Yes...I use shakes and supplements to SUPPORT and OPTIMISE a good wholefood diet. I know how I feel with them and I know how I feel without them. They help to OPTIMISE what we should be getting each day. They are quick and simple. And here\'s the thing. We have to eat anyway so why not just make better choices? I\'ve heard all the excuses, heck I\'ve used all the excuses!! But without nourishing our bodies properly and optimally, it\'s that much harder to get the results you want. I\'m not super strict either. I still love ice cream and chocolate and wine and cheese sandwiches. But shhhhhh don\'t tell anyone...and remember what I said about lean muscle. Don\'t take my word for it, try the shakes for yourself. Just 5 or 6 days, it\'s low cost, you get a coach, and you get to feel the difference. DM me to find out how to do this. Other benefits I\'ve had in the last 6 years since cleaning up my nutrition? ✔️ better sleep ✔️better moods ✔️increased energy ✔️better immunity ✔️lost my cellulite 🧠And then of course there is mind set - 100% of the deal. As Henry Ford said \"Whether we think we can or cannot, we are right\". #health #lifestyle #nutrition #consistencyiskey #strengthtraining #cardio🏃 #selfcaredaily #healthyaging$
$Keep going until... Until you have found the answer you are looking for of course. And once you have found it keep on going. Don\'t quit. Keep going until you have found a way. The weight loss/gain/maintenance solution that you can make work and sustain long term. It\'s all about health and healthy aging. Reducing health risks, increasing energy, optimising the ability to get the most out of each day. The financial formula that means that you don\'t have to live week to week, month to month. You work to live (and enjoy life) not live to work. What if you had the ability to choose whether or not you work and not have to worry about where the next paycheck is coming from? Developing the skills you want in any area of life. The answers are all there if you ask the questions...the right questions. None of it\'s a secret. And I have a solution to getting healthy AND creating one of your 7 streams of income. All you have to do is send me a DM and I can share that information with you. Check it out, see if it\'s a fit for you. And if it\'s not? No big deal, you keep searching for the answers you want. \"When the student is ready the teacher will appear\" Buddhist Proverb #healthiswealth #consistencyiskey🔑 #weightloss #weightgain #weightmaintenance #healthjourney #nutritioniskey$
$This morning\'s smoothie is the Immunity Booster - carrot, orange, ginger and a serve of my fav vanilla nutrition shake. Perfect for winter when all the bugs are floating around but good for any time of the year really. Other ways to optimise your immunity? Nourish your body with good whole food eating. Cut out the processed rubbish it doesn\'t need. Move your body. Support your nutrition with good supplementation - we can\'t get everything from food alone because food is less nutrient dense. Feel free to DM me for the recipe. ✔️ And remember, download my PDF if you want to know Why the Shakes Work - link in bio. Have an awesome day👍 #immunity #nutritionsupport #nutritionshake #whytheshakeswork$
$I\'m not going to lie. It\'s been incredibly frustrating!!! I set a goal to lose 6kg. Now those of you that know me might ask where are you going to lose that from? Or you might not lol But my reason behind it was to drop total body weight was to get lighter as one strategy to get faster on the bike. That was the plan I started on the 8th of June at 67.9kg and now on the 24th of August I have lost a measly 2.7kg BUT... I should know better!!! This is exactly what I teach!! Sure I didn\'t lose 6kg (yet) and while it\'s annoying because of the reason WHY I want to drop the total body weight I have to take a look at my numbers pictured here and be please at what I\'ve achieved. As at today... ⬇️4.7% body fat ⬇️ 11 years in metabolic age Can\'t complain about that. So while it might not seem like you\'re losing very much if you focus on total body weight alone, you won\'t be getting a full picture about what your body composition is doing. Have you ever had your numbers done? And if you have do you know what they mean, where the healthy ranges are, and how to get there? Well I have great news!! Tomorrow night 25th August at 6.30pm we have our Know Your Numbers presentation. It\'s absolutely free and totally invaluable. Come along and get your numbers done then find out what they mean and the healthy ranges. If yours are numbers that we need to shift then we\'ll suggest some solutions that have worked for us, our clients, and many other people worldwide. PM me to reserve your spot. #weightlossjourney #bodyfat #cyclegoals #nutrition #nutritioniskey #lowerhutt$
$How cool that we get to choose what we create. And I am a true believer of this. There was a time where I let life happen...and then complained about it. I played the victim. But I didn\'t realise I was. Until one day my brother pointed it out. How did I let myself get tho that point? It took a few years but now I\'ve taken back control of my life and am writing my sonnet. It\'s time to create the life you want... #goals❤️ #life #selfcare #lifebydesign #becauseyoureworthit #positivequote #busymums #busywomen$
$It’s those bloody cheese sandwiches!!! I am partial to them and it’s not unheard of for me to have 4 in one sitting while I’m mindlessly watching Originals (my down time) But that won\'t get me my goal to drop 6kg TBW as one way of getting faster on the bike. Gotta keep up with those boys Les and David. It’s not necessary from a health perspective, my numbers are in the healthy range according to Tanita. But I have about 6 – 7% body fat to play around with. Hydration good, visceral fat excellent, metabolic age tells me I’m only 30 a good 10 years younger than I am. Some points to note: • 1200 calories a day is not much and I don\'t recommend going less than that. I definitely would not recommend doing it without shakes. Our food is already less nutrient dense and we’re not getting everything our bodies need out of food alone. So backing that up with good quality shakes and supplements is key. • Despite the reduced number of calories, I have felt great. Still sleeping well, I’m confident my nutritional needs are being met, still loads of energy. • Shakes with water make it so much easier to keep the calorie count low without sacrificing nutrients. So 1200 cal isn’t unachievable. • Doing cardio 30 – 60 minutes of running, cycling, spin class are the best calorie burners and mean that you can be a little more flexible • It’s not all lettuce leaves and carrots. But I did get to learn which foods packed less calories and guess what….? Surprise surprise it’s the healthy foods that are less per serve. Berries are great, as are vegetables, be mindful of serving sizes if you’re adding in dips etc. • I really don’t feel like I’m sacrificing anything. Definitely not nutrients, or energy, or sleep, or good moods. Or even indulgences. But I am more mindful of how my day looks and serving sizes. That can’t be a bad thing right? So the journey continues. Even though I\'m back at the starting line thank you cheese sammies. #goals😍 #consistencyiskey🔑 #cardio #shakes #supplements$

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