VSC Nutrition Coach

Day 1 - Foundation was good old fashioned chicken, rice and broccoli stirfried with a little dash of soy, hoisin and oyster sauce!
Day 2 - Left overs! added a bed of spinach, beetroot and a runny boiled egg, served cold and thoroughly enjoyed!!!😋

Run or Ride? was the question!!
Train my weakness was the answer!!!

Some things you look forward to all day!!! This fresh bowl of goodness made a great post work out snack!!!👌
P.s the True Protein order just came in....the shelves are stocked!!👏👏👏👏👏

My mini me demonstrating the ball up! An important progression towards achieving a bar muscle up!!👏💪👌♥️

Another family pleaser!!👌

A habit is a routine or behavior that is performed regularly - some of your habits will lead you closer to your goals, some of your habits will not!
My daily habits:
*wake up early
*10 mins of yoga (first thing)
*1 hr of movement (CrossFit, dog walking, yoga, weight lifting or running)
*vegetables with lunch and dinner
*2 litres of water
*lots of English breakfast tea😜
*1 chapter of an educational book before T.V time (this is in it's early stages)
*peppermint tea to wind down the day
*7 - 8 hrs sleep.
Sometimes I don't feel like doing all the things that I know will make me a better version of me, but I set a high priority on achieving my goals. I do this by making my daily routines easy to achieve, small time frames and easy access. I know that once I start, I will feel good in the moment and will feel fantastic once I finish! And, taking my dogs for a walk is 100% the best part of my day!!!🐾
Just finished Atomic Habits by James Clear!!!👌

Loved this workout from 👌💪♥️

Pre work out, snack or just because you fancy something yummy!!!!
*rice cakes
*peanut butter
*banana and
*honey!!!!👌

When you do the math right before the buzzer goes exactly how many GHD sit ups your about to do!!! 😂😂

I love having this salad prepped and ready to go in the fridge!
*2 avacados, diced
*1 x 400g tin black beans, drained and rinsed
*1 punnet of cherry tomatoes, halved
*1 red capsicum, diced
*1 red onion, finely diced
*1 cucumber, diced
*1 bunch of corriander, leaves picked and chopped
*juice and zest of 1 lime
*1 tsp cumin seeds, toasted
*fresh sprouts (any kind) to serve
*s&p
To make, simply pop all the ingredients into a large bowl. Mix it all up and top with sprouts. Recipe is from The Happy Life by Lola Berry. ♥️

And thats how we started our week ...👌

This stirfry was so quick and easy with the most delicious sauce that you could use with any stirfry!!!
Here it is!👌
-6 tbsp soy sauce
-1 tbsp hoisin sauce
-1 tbsp apple cider vinegar
-2 tbsp honey
-1 tsp sesame oil
-1/2 tbsp grated fresh ginger
-2 cloves grated garlic. ♥️

Happy hump day!! .....'active rest' he said!!!🤔😂😂😂

I've been reflecting on this quote for a few weeks after hearing it on a podcast with , a guy I listen to regularly...then I googled it and found out where it came from and read a few more interpretations.

I love the following and thought I'd share-

"Job titles, income, social media following, successful business, free time, attitude about life, physical fitness, excellence at a hobby...
Comparing ourselves to others simply removes focus from what we should be excited about ourselves."

our mantra is "you do you", take some time this weekend to give it a go!!♥️

Throwback Thursday - the VSC family were loving all those lunges!!!😜

When the family come over for a long overdue catch up this meal was so easy. Pork in the slow cooker, potatoes in the oven, the salad prepared earlier!! 👌

22 min cap, 35kg barbell, 24 kg kettle bells for the ladies and 50kg barbell and 32kg kettlebells for the lads!! That's a wrap for my workout week!!! Thank you ...was a great week!!!♥️💪😊

Breakfast, brunch, lunch, post workout or dinner!
2 eggs 'runny'
2 slices of wholemeal toast with butter
2 rashes of bacon
1/4 avo
Cherry tomatoes and a
large handful of spinach!
Dont forget your cuppa and you are good to go!!! 👌

This Wod got 🌶🌶🌶..👌💪

Wow, these are amazing!!!😋
*100g of butter
*65g brown sugar
*4 tbsp maple syrup
*175g oats
*50g raisins
*50g choc chips
*50g shredded coconut
*pinch of salt.
To cook - Preheat the oven to 160°, line a dish with baking paper.
Melt the butter, sugar and maple syrup together over a low heat untill runny. Once slightly cooled add the remaining ingredients. Spoon the mixture into the prepared dish, and level the surface. Transfer to the oven and bake for 30/40 minutes, untill lightly golden and firm in the middle. Remove from the oven. Let cool and cut into at least 12 bars.
Enjoy!!

This was perfect for a busy night!!
It pleased the whole family, icluding the babysitter!😘
Prepared in advance so cooking time was 30 mins!
Smash the potatoes, add a little cheese 😋 and enjoy. Thank you Coles magazine for the inspo!

This looked so much better on paper!!😂 Thank you
💪

Quick, easy and super tasty!😋

That was a good start to the week!👌

A definate pattern to my Sunday cooking right now. Is it convenience or weather, perhaps a little bit of both!

Slow Cooked Beef Goulash.

Ingredients.
-1 tbsp olive oil
-1kg diced steak for slow cooking
-1 brown onion, chopped
-2 garlic clothes, crushed
-2 tbsp ground paprika
-400g of condensed tomato soup
-1 tbsp tomato paste
-1 cup of beef stock
-2 large carrots, peeled, halved lengthways, thickly sliced
-600g brushed potatoes, peeled, cut into 3cm pieces
-sour cream, parmesan and sourdough to serve with.

Method
1- Brown off the steak for a couple of mins in the frying pan with olive oil. Season with s&p.
2- Add all the ingredients to the slow cooker. Turn on hight for 5 hours, check after 4.
3- Serve with a dollop of sour cream, parmesan and fresh sourdough.😋

This meal was perfect for an active Mothers Day, shared with my family, in-laws and a glass of red wine. Followed by a doggy walk as always!!🐾

Happy Mothers Day! I hope your day is as perfect as mine! ♥️