DRINK YOUR WATER

Why is it that something as simple as drinking water can be so difficult to remember? If I don’t have my water bottle on me and am consciously making an effort to drink water, then I will get to the end of the day without even a drip. Of course there is water in my daily coffee or two and 6 cups of tea BUT this does NOT count! Nope not even in the slightest. And before your clever little Melbourne Cup brain thought that having a few vodka lime and soda WATERS yesterday also counted – you are wrong!! Drinking alcohol is an even bigger reason to be guzzling back the water. Continue reading “DRINK YOUR WATER”

EATING BEFORE AND AFTER A WORKOUT?

When it comes to eating healthy and working out, I rarely fall off the bandwagon. My daily routine consists of leafy greens, my morning coffee, sweaty gym sessions, stretching (and of course sitting on my bum 9-5… yes it’s not all lululemon and relaxing) But despite being a health nut/gym rat, there is one thing that has always stumped me… What to eat before and after a workout? and when? Continue reading “EATING BEFORE AND AFTER A WORKOUT?”

2015 – LET’S DO THIS

Sorry to everyone for the LACK OF posting and commitment over the summer holidays. I was too busy soaking up the sun, spending time with my loved ones, eating amazing foods and having an absolute BALL back in my home city!!! BUT I’m back and have plenty of new and exciting things in store for you all.

Lucky for us, living in the beautiful country of Australia, means that our Christmas holidays are full of summer heat and beautiful coastlines. Many families escape to the coast for weeks of BBQ’s, beach walks, outdoor cricket, swimming, hammock time and other active living activities in the sun.

jumoYes I ate whatever I wanted. Yes I drank to excess (so not me). Yes I ate copious amounts of chocolate. Yes I nibbled all arvo long on cheese platters. Yes I REGRET NOTHING and yes I HAD THE BEST TIME!

The most important part about getting back from holidays, both mentally and physically is accepting the time off and then getting back into routine. But it’s not that simple. After having a month off your fitness levels will most likely have decreased (don’t worry this is easy to get back) and your body isn’t used to your normal training routine. You need to ease back into it. My first class back was a lovely ‘body balance’ mix of Yoga, Tai chi and Pilates, and let me tell you I was sore even after a few downward dogs and sun salutations.

 

DO’s and DONT’s FOR GETTING BACK INTO ROUTINE

DO:

  • Do take it easy. Ease back into the gym and allow your body time to recover and rest
  • Do drink lots of water. Aim for 2 Litres per day. Post on drinking water>> HERE
  • Do stretch your muscles after a workout. This is just as important as the actual workout. Post on stretches >> HERE
  • Do warm up and cool down where appropriate
  • Do make friends with salad. It’s the perfect time of the year for yummy salads. Post on festive salads>> HERE

 

DON’T:

  • Don’t over commit or set unrealistic challenges/goals
  • Don’t make silly resolutions and cut out food groups or ban certain foods. Telling yourself you will NOT eat chocolate will only make you crave it more. Everything in moderation!!!
  • Don’t think you will lose weight by eating less. Just eat right. Post on the ten foods you should be eating daily >> HERE
  • Don’t feel guilty for what you may or may not have don’t over the holidays. They are supposed to be enjoyed and indulgent. Post on indulgent eating and cheat meals 20% of the time >> HERE
  • Don’t compare yourselves to others. What might be your beginning might be someone else’s end.

 

Don’t worry if before Christmas you could do 10 push ups on your toes and now you can barely pump out 2. Good things take time – trust the process!

 

K

 

NN DAY 28 – SILLY SEASON PREP

Fruit mince tarts, sangria, biscotti, rum balls, beer, champagne, glazed hams? Have I got you guys drooling yet? I don’t know about you but you had me at fruit mince tarts!!! Yes I have noticed that woolies and bakers delight have been stocking fruit mince tarts for a while now and YES I have consumed (only) 2 thus far… and its not even December I know!!

Before you know it the silly season will be upon us and eating and drinking in excess will become the norm. But why do we do it to ourselves? Firstly its just ‘that time of the year’, or we don’t want to offend peoples baking abilities and general lack of discipline. But we all do it so lets not be too harsh!

How many of you will have a new years resolution that contains something about getting fit, losing weight or being healthy? Let me just tell you one thing… DONT WAIT UNTIL THE NEW YEAR. Be the healthiest and best version of yourself right NOW and throughout the whole festive season.

With the silly season only DAYS away we want to look our best so here are three things that we can do daily to avoid the silly season bulge:

1. Detox your body with lemon and water; no I am NOT talking about the ridiculous lemon detox diet or some ‘lose 5kg in a week’ detox. Trust me they wont work and you will be doing so much damage to your overall health and well being. Simply squeeze 1/2 a lemon into water or put it into your water bottle for the day. The lemon will wake up your metabolism and get your digestion moving! (lemon water and hydration blog post here)

2. Move your body; set yourself a goal like ‘3 walks’ or ‘3 gym sessions’ this week. (Just don’t make them too unrealistic or unachievable.) Take the stairs rather than the lift, go for a walk to the nearest coffee shop at morning tea time (which is only 4 meters away so that wont work for me), go for an evening walk with your partner or friend, stretch in front of the tv, do 20 squats whilst waiting for the microwave to beep or brushing your teeth… what ever it is… get that body moving!! (ab work out here)

3. Eat Fats, Proteins and Carbs; This is one of THE BIGGEST food rules that will ensure you don’t get food cravings or sugar swings and will keep you feeling satisfied and full for longer. I consistently eat protein, fat and carbohydrates at EVERY meal or snack and have found this the major reason behind my speedy metabolism and overall weight loss. Some perfect combos include; rice cakes boiled eggs with avocado, rye toast with peanut butter and banana, bliss balls, yoghurt with berries and granola, watermelon with feta, apple with cheese, banana nut smoothie, avocado cacao mousse (recipe here), celery with almond butter, dates with almonds, tuna rice and beans and so on! Carbs are your friends (blog post on Carbs here)

 

Do these 3 things daily and enjoy your silly season. Remember you can be silly and healthy at the same time!!

K

NN DAY 4 – DRINK YOUR WATER

Why is it that something as simple as drinking water can be so difficult to remember? If I don’t have my water bottle on me and am consciously making an effort to drink water, then I will get to the end of the day without even a drip. Of course there is water in my daily coffee and 6 cups of tea BUT this does NOT count! Nope not even in the slightest. And before your clever little Melbourne Cup brain thinks that having a few vodka lime and soda WATERS today will also count – you are wrong!! Drinking alcohol is an even bigger reason to be guzzling back the water.

Yes there is water in the foods that we eat, such as meat, fish, eggs and especially ‘water-rich’ fruits and vegetables like cucumber, tomatoes, lettuce, watermelon, apples etc and they DO ‘count’ towards your daily intake BUT we need to drink a LOT more of the pure refreshing liquid on its own to make it really count.

The body is made up of about 60% water. We are constantly losing water from our bodies, primarily via urine and sweat. So how much water should you be drinking everyday? Probably a lot more than you already are (guilty as charged). Everyone is different and it depends on the individual as to how much water we effectively NEED but you should be aiming to drink about 1.5 – 2 L of water a DAY.

Staying well hydrated is important for;
– increasing our energy levels
– improving brain function
– preventing health problems
– increasing metabolism and promoting weight loss
– hydrating our skin and improving complexion
– flushing out toxins
– maintaining regularity
– boosting the immune system

Put it this way – there are NO negative side effects of drinking water. Just don’t wait until 9pm to skull the whole 1.5 L because you will be up every 2 hours going to the bathroom!!

Tips for drinking more water;
– add a squeeze of lemon, fresh mint or berries for flavor (not raspberry cordial thanks)
– pop ice cubes made from fruit into your water
– keep a glass of water handy on your desk or a bottle of water in your handbag/backpack

Water has no calories, is flavourless and most of all it’s FREE!!! Go on – do yourself a favour and fill up a glass right now – especially if you are planning on having a boozy Melbourne cup luncheon.

K