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$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$
$Keep going until... Until you have found the answer you are looking for of course. And once you have found it keep on going. Don\'t quit. Keep going until you have found a way. The weight loss/gain/maintenance solution that you can make work and sustain long term. It\'s all about health and healthy aging. Reducing health risks, increasing energy, optimising the ability to get the most out of each day. The financial formula that means that you don\'t have to live week to week, month to month. You work to live (and enjoy life) not live to work. What if you had the ability to choose whether or not you work and not have to worry about where the next paycheck is coming from? Developing the skills you want in any area of life. The answers are all there if you ask the questions...the right questions. None of it\'s a secret. And I have a solution to getting healthy AND creating one of your 7 streams of income. All you have to do is send me a DM and I can share that information with you. Check it out, see if it\'s a fit for you. And if it\'s not? No big deal, you keep searching for the answers you want. \"When the student is ready the teacher will appear\" Buddhist Proverb #healthiswealth #consistencyiskey🔑 #weightloss #weightgain #weightmaintenance #healthjourney #nutritioniskey$
$This morning\'s smoothie is the Immunity Booster - carrot, orange, ginger and a serve of my fav vanilla nutrition shake. Perfect for winter when all the bugs are floating around but good for any time of the year really. Other ways to optimise your immunity? Nourish your body with good whole food eating. Cut out the processed rubbish it doesn\'t need. Move your body. Support your nutrition with good supplementation - we can\'t get everything from food alone because food is less nutrient dense. Feel free to DM me for the recipe. ✔️ And remember, download my PDF if you want to know Why the Shakes Work - link in bio. Have an awesome day👍 #immunity #nutritionsupport #nutritionshake #whytheshakeswork$
$I\'m not going to lie. It\'s been incredibly frustrating!!! I set a goal to lose 6kg. Now those of you that know me might ask where are you going to lose that from? Or you might not lol But my reason behind it was to drop total body weight was to get lighter as one strategy to get faster on the bike. That was the plan I started on the 8th of June at 67.9kg and now on the 24th of August I have lost a measly 2.7kg BUT... I should know better!!! This is exactly what I teach!! Sure I didn\'t lose 6kg (yet) and while it\'s annoying because of the reason WHY I want to drop the total body weight I have to take a look at my numbers pictured here and be please at what I\'ve achieved. As at today... ⬇️4.7% body fat ⬇️ 11 years in metabolic age Can\'t complain about that. So while it might not seem like you\'re losing very much if you focus on total body weight alone, you won\'t be getting a full picture about what your body composition is doing. Have you ever had your numbers done? And if you have do you know what they mean, where the healthy ranges are, and how to get there? Well I have great news!! Tomorrow night 25th August at 6.30pm we have our Know Your Numbers presentation. It\'s absolutely free and totally invaluable. Come along and get your numbers done then find out what they mean and the healthy ranges. If yours are numbers that we need to shift then we\'ll suggest some solutions that have worked for us, our clients, and many other people worldwide. PM me to reserve your spot. #weightlossjourney #bodyfat #cyclegoals #nutrition #nutritioniskey #lowerhutt$
$How cool that we get to choose what we create. And I am a true believer of this. There was a time where I let life happen...and then complained about it. I played the victim. But I didn\'t realise I was. Until one day my brother pointed it out. How did I let myself get tho that point? It took a few years but now I\'ve taken back control of my life and am writing my sonnet. It\'s time to create the life you want... #goals❤️ #life #selfcare #lifebydesign #becauseyoureworthit #positivequote #busymums #busywomen$
$It’s those bloody cheese sandwiches!!! I am partial to them and it’s not unheard of for me to have 4 in one sitting while I’m mindlessly watching Originals (my down time) But that won\'t get me my goal to drop 6kg TBW as one way of getting faster on the bike. Gotta keep up with those boys Les and David. It’s not necessary from a health perspective, my numbers are in the healthy range according to Tanita. But I have about 6 – 7% body fat to play around with. Hydration good, visceral fat excellent, metabolic age tells me I’m only 30 a good 10 years younger than I am. Some points to note: • 1200 calories a day is not much and I don\'t recommend going less than that. I definitely would not recommend doing it without shakes. Our food is already less nutrient dense and we’re not getting everything our bodies need out of food alone. So backing that up with good quality shakes and supplements is key. • Despite the reduced number of calories, I have felt great. Still sleeping well, I’m confident my nutritional needs are being met, still loads of energy. • Shakes with water make it so much easier to keep the calorie count low without sacrificing nutrients. So 1200 cal isn’t unachievable. • Doing cardio 30 – 60 minutes of running, cycling, spin class are the best calorie burners and mean that you can be a little more flexible • It’s not all lettuce leaves and carrots. But I did get to learn which foods packed less calories and guess what….? Surprise surprise it’s the healthy foods that are less per serve. Berries are great, as are vegetables, be mindful of serving sizes if you’re adding in dips etc. • I really don’t feel like I’m sacrificing anything. Definitely not nutrients, or energy, or sleep, or good moods. Or even indulgences. But I am more mindful of how my day looks and serving sizes. That can’t be a bad thing right? So the journey continues. Even though I\'m back at the starting line thank you cheese sammies. #goals😍 #consistencyiskey🔑 #cardio #shakes #supplements$
$Wise old Gandalf. Too often I hear people (women in particular say \"I don\'t have time\". I don\'t have time to exercise. I don\'t have time to eat healthy (wtf?) I don\'t have time to meditate...to take time for myself..to (fill in the blank) I\'m calling BS...when will you have the time? When you have a nervous break down? When you have a heart attack? When you have a stroke? It\'s not about not having time, it\'s about what we make a priority. And here\'s the thing. You have to prioritise yourself first. Because if you don\'t, then everything else suffers. Fill your own cup first, put your own oxygen mask on first, take the time for yourself...FIRST...so that you can better look after those who are depending on you. If nothing else Level 4 Lockdown showed us how much extra \"noise\" there is in our lives. It showed us what was important to us and and what wasn\'t. It taught us to cook at home. It scared us into thinking about our health and immune systems and what we need to do to stay healthy and strong. It taught us to value relationships. it taught me that my teenagers are much happier when they get the sleep they need (Oh when with the school system cater to the circadian rhythms). It taught us to slow down and if we do the world isn\'t going to explode. How many of us have taken those lessons forward with us? ✔️Say no to more. If it\'s not a hell yeah then it\'s a no. ✔️Self -care first so you can better care for (and enjoy) loved ones. ✔️Nourish your body. Healthy wholefoods - help boost your immune system, energy levels, moods. ✔️Move your body. Benefits as above. Let\'s not forget both nutrition and movement are key for mental well being. ✔️Fill your mind with good stuff, cut out the negativity. As Gandalf says \"All we have to decide is what to do with the time given to us\". So how are you going to choose to spend your time? #time #health #mentalwellbeing #nutrition #exercise #busywomen #busymums #carers$

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