Ellie May Fitness - Personal Training & Nutrition

We all love bread! If you’re someone who needs to monitor GI this fact might be helpful…

👉 Swipe to reveal the answer

I love a good sweet breakfast bowl, especially on the weekends or a summers day.

But what a lot of people get wrong about these is they pack them full of too much sugar which can give us a good energy spike, but then can be followed by crash.

The tip here is to make sure that the bowl is more balanced by adding some healthy fats and some protein 👌

Some of my go-tos!

Grab & go snack are everything…

Let’s get SUMMER READY 🌺 ☀️

Have you fallen out of practice with healthy eating over the Winter months?

Are you ready to have a happier, healthier Summer?

This program is for you!

HERE ARE THE DETAILS:
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TO JOIN:
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🌿🍞🥑 breakfast.

CHOOSE YOUR TUNA 🍣 🐟

I looked into the comparison of tuna as to be honest, I thought the ‘lighter’ option may have been lower in good fats (typically, lighter is marketed towards having less fat!)…

BUT I am so happy I was wrong 😅

All options here are good! Tuna is filled with healthy fats and a great source of protein 👌 But it’s still interesting to see the breakdown on how they compare.

The light tuna definitely has more and to be honest I hardly notice a taste difference between this and the non light tomato & onion flavour!

Which is your choice?

🍳HOW TO EAT PRE-EXERCISE?🍞

Have you ever felt sick during your workout? You may be eating too little, too much or the wrong thing before you exercise...

Fuelling your body with the right nutrients and timing your meals correctly before your workout can make a huge difference to your performance and the way that you feel during and after working out.

🥪 What to eat?
For the general population, participating in a standard workout of 45-60 minutes, a small meal with a mix of protein, carbohydrates and fats can be beneficial to help fuel your workout and aid your recovery.

⌚️ When to eat?
In terms of timing, your want to aim to eat 1-2 hours before your workout to ensure food is fully digested. Ideally, for a larger meal eat at least 2 hours before your session and at least 1 hour for a smaller meal or snack.

🍎 3 pre-workout meal ideas:

1) A slice of whole grain toast/bread with a boiled egg and spread of avocado

2) Oats with berries and a tsp of nut butter or 10-20g of protein powder

3) Fruit with high protein or Greek yoghurt with a sprinkle of nuts or chia seeds

🥬 Buying seasonal produce is not only more environmentally friendly (less emmissions from transportation), but it's also more nutritious!

🍅 Out of season fruit & veg is often grown overseas or across countries, meaning it has to travel large distances to reach your local shelves.

➡️ This can effect their nutrient density - for example, studies have shown a decrease in folic acid in green leafy vegetables such as spinach and vitamin C content decreasing by up to 90%.

🌶 One of the main reasons we eat fruit and vegetables is for their nutrition content, so it's important to get your bang for your buck and ensure you're nourishing your body with quality, high nutrient dense foods.

SWIPE TO SEE MORE OF WHAT’S IN SEASON ➡️

Reasons I shop organic produce 🛒🥬

I find going to a Farmer’s Market (if you’re fortunate to have a local one nearby you) often works out cheaper for better produce!

To save money, is the ‘DIRTY DOZEN’ & ‘CLEAN 15’ rule…

DIRTY DOZEN
𝘚𝘩𝘰𝘱 𝘖𝘙𝘎𝘈𝘕𝘐𝘊 𝘧𝘰𝘳 𝘵𝘩𝘦𝘴𝘦 𝘸𝘩𝘦𝘳𝘦 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 (𝘵𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘩𝘪𝘨𝘩𝘦𝘴𝘵 𝘢𝘮𝘰𝘶𝘯𝘵 𝘰𝘧 𝘱𝘦𝘴𝘵𝘪𝘤𝘪𝘥𝘦𝘴/𝘤𝘩𝘦𝘮𝘪𝘤𝘢𝘭𝘴 𝘶𝘴𝘦𝘥 𝘪𝘯 𝘨𝘳𝘰𝘸𝘪𝘯𝘨:

🍓Strawberries
🥬Spinach
🥬Kale, Collard and Mustard Greens
🍑Nectarines
🍎Apples
🍇Grapes
🌶Bell & Hot Peppers
🍒Cherries
🍑Peaches
🍐Pears
🥬Celery
🍅Tomatoes

CLEAN 15
𝘊𝘰𝘯𝘷𝘦𝘯𝘵𝘪𝘰𝘯𝘢𝘭 𝘧𝘳𝘶𝘪𝘵𝘴 & 𝘷𝘦𝘨𝘨𝘪𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘭𝘦𝘢𝘴𝘵 𝘢𝘮𝘰𝘶𝘯𝘵 𝘰𝘧 𝘱𝘦𝘴𝘵𝘪𝘤𝘪𝘥𝘦 𝘳𝘦𝘴𝘪𝘥𝘶𝘦:

🥑Avocado
🌽Sweet Corn
🍍Pineapple
🧅Onions
🥭Papaya
🥬Sweet Peas (Frozen)
🥬Asparagus
🍈Honeydew Melon
🍈Kiwi
🥬Cabbage
🍄Mushroom
🍈Cantaloupe
🥭Mangoes
🍉Watermelon
🥔Sweet Potatoes

🥗Getting the right balance on your plate when losing weight on a vegan diet can help:

➡️ Reduce constant snacking throughout the day
➡️ Over eating in the afternoon or evening
➡️ Stop feelings of tiredness and sluggishness
➡️ Increase satisfaction after eating

🍓Follow the below Healthy Plate composition for your main meals:
½ Plate vegetables of choice
¼ Plate Protein
¼ Plate nutrient rich carbohydrates

When you have the tools to create healthier meals, reaching your goals becomes so much more achievable 🙌

✨ JOIN my 12 week nutrition coaching programme to finally learn life-long nutrition skills and achieve sustainable results. LINK IN BIO ✨


lnvegan

How to support a healthy metabolism

Our metabolisms play a vital role in our ability to loose weight, as it refers to the body’s process of breaking down and utilising the nutrients from food.

🥗 “Dieting” and eating a low amount of calories can slow down your metabolism and prevent it from functioning optimally.

🏋️‍♀️ Resistance training and eating an adequate amount of protein can be beneficial for preserving muscle during a weight loss phase, which may benefit metabolism function.

✨Here are some tips to ensure you’re supporting healthy functioning of your metabolism:

➡️Ensure you’re eating enough - your metabolism adjusts to the about of food you eat. So if you eat too little, your metabolism may slow down, making it harder for you to loose weight, even on a low calorie diet.

➡️Eat regularly - eating regularly helps to maintain metabolic balance

➡️Strength training - muscle is more metabolically active than fat, meaning than building muscle can help to increase your metabolism and your body will burn more calories, even at rest.

➡️ Look after your gut health - the gut plays a vital role in metabolising food, poor gut health can create a less than optimal metabolic environment.

➡️Get enough sleep - when you don’t get enough sleep, the body releases a hormone called Ghrelin which creates feelings of hunger within the body. Getting enough sleep helps to balance Ghrelin.

Sometimes we turn to options that offer less nutrient value or are higher in sugar and fat because we can’t think of anything “healthy” to eat or we feel as though we don’t feel like a healthier option…

One of the things that’s helped me make better, more nutrient dense food choices is having a list of some of my favourite healthy food options 🥭🫐👌

Try it for yourself! Open notes on your phone and make a list of around 10 healthier option foods you ENJOY eating 😀

Healthy eating should be enjoyed 🙌

EASY FRIDAY NIGHT DINNER IDEA: Burrito Bowls 🥗

To make the burrito bowl mince I bits up or finely chop some mushrooms and add it along with a tin of black beans and the taco spice to the mine

➡️ This bulks up the mince, adds some extra veg and nutrients, and the Mingle seasoning is a better taco spice alternative, with no preservations or added salts & “filler” ingredients- it’s 💯 herbs and spices 🙌

I then like to add a mix of veg and some Greek yoghurt as a better alternative to sour cream.

➡️ If I have the time, I’ll also make a pico de gallo with freshly chopped onions and tomatoes instead of using a salsa sauce 🍅 🧅

Dinner sorted 👌

Easy Saturday night dinner!

We had “nothing to eat” tonight and because Friday nights are our takeaway night, we wanted something nutritious.

I took some left over veg: onion 🧅, capsicum 🫑 and tomato 🍅 and fried it together in a non stick pan, added some steaks 🥩 and boiled some leftover Brussel sprouts 🥬.

Dinner done 🙌

Feel like snacking is a bad thing? Read on to see how snacking can actually be a good thing!

🍎 Can help to balance your blood sugar levels - the right kind of snack that contains good-quality carbohydrates can help to provide a steady supply of fuel to your brain and muscles, helping you maintain concentration for a longer period of time.

🥚Can help you hit your daily nutrient intake targets - Alot of people fall short on nutrient targets such as protein, fibre and calcium or fruit and veg serves. Having a snack rich in these nutrients can help boost your intake. Opt for fruit, veg, yoghurt, nuts and seeds.

🥜Can help manage hunger - hunger can cause a lack of concentration and also lead to over-eating during you're next meal. Enjoy a portioned, nutrient dense snack to keep the hunger away.

It’s no secret that grocery prices right now are sky high 💸 especially fresh fruit and veg… which might see you cutting down on the amount of fruit and veg you buy. But with fruit and veg being so valuable to a healthy diet, reducing your intake can be at a detriment to your diet.

So how can you still hit your fruit & veg intake without breaking the bank?

🥦 Opt for frozen veg - they keep longer, you can portion them out and right now most frozen veg is cheaper than the fresh veg.
🥫 Grab some canned fruit & veg - a great add-in to dishes to help boost your intake. Opt for fruit in natural juices and veg in water or juices.
🥬 Shop at your local farmers market - there are often plenty of deals on fresh produce with a good seasonal variety available. Maybe it’ll even inspire you to try something new!
🍎 Shop the “odd bunch” at your supermarket- this produce is just as good, it may just look a little different
🫐 Plan meals around seasonal produce and sales - a little pre-planning can help ensure you can create meals around what’s on special or in season (which is usually cheaper).

Mexican on the menu this week? Check out these healthier, yet still delicious swaps 🙌

🌶 is a brand I’m obsessed with because of their straight forward, clean and nutritious ingredients.

🌶 Opting for a salsa over a queso or cheese sauce is a great option that still packs a flavour punch! The is a great option, or you can DIY by chopping up some tomatoes, red onion and capsicum.

🌶 Switching up Greek yoghurt in replacement for sour cream is one of my all time fave hacks, and I’ve honestly never used sour cream since!

🍓 What to eat to boost your immunity?

1. 🫐 BLUEBERRIES: Rich in flavanoids/anti-oxidants, delivering anti-inflammatory and immune-system benefits. Studies show that a regular dose of flavanoids reduces your risk of getting a cold by 33%.

Portion? 100g per day is shown to be a 'theraputic dose'.

2. 🥜 LEGUMES: Good source of pre-biotic fibre, which supports the growth of 'good' gut bacteria. Research proves that there is a clear link to gut health and immunity.

Portion? 100g, 2-3 times per week.

3. 🥬 SPINACH: Contains Lutein, which can reduce inflammation in immune cells. Symptoms experienced when you have a cold or flu are caused by an inflammatory response, meaning the stronger your inflammatory response, the more you feel the cold and flu symptoms, therefore keeping inflammation at bay, helps reduce the symptoms felt.

Portion? Studies show the best way to absorb lutein from spinach is in a smoothie or juice, so try adding a handful into your next brekkie or snack!


#🍎🍏 #🫐 #🥬

Are you one of the 8.3 million Australians that spends their money on a Vitamin D supplement? I have a question for you!

Did you get diagnosed with a deficieny in Vitamin D?

Taking Vitamin D without a deficiency are of no value to you, and an excess of Vitamin D can cause a build up of calcium in your blood, leading to nausea, vomiting, weakness and frequent urination.

Source: Medical Journal of Australia 2020

🥨 If you're finding yourself reaching for the snacks, when you're not feeling hungry, read on..

🍿 TIP 1: Tune in to your body - sit with your feelings and asses whether or not you are actually hungry. Maybe you're not hungry but you're feeling emotional, tired, bored or even thirsty?

🍫 TIP 2: Keep healthy snacks at eye level in the firdge and cupboard so these are the ones you reach for and it helps to keep tempatations at bay.

🍪 TIP 3: Portion out your snacks - when you do need a snack, portion it out in a bowl or on a plate to be aware of the amount you eat.

🍩 TIP 4: Try drinking a glass of water first, often we mistake thirst for hunger.

One of my favourite weekend breakfasts 🍳

Eggs your way with some avocado and spinach on wholegrain toast, too with fresh herbs or chilli flakes… yum!

What’s your favourite breakfast to have when you’ve got a little prep time?

🍎Nutritionist approved snacks 🥚

🥕 1 Cup veggie sticks with 2 tbs hummus (544kj/130cal, 3.6g protein, 4.4g fibre)

🍎 1 Apple (398kj/95cal, 0.5g protein, 3.7g fibre)

🌱 1 Cup edamame beans (426kj/102cal, 8.4g protein, 8.1g fibre)

🥚2 hard-boiled eggs ( 478kj/114cal, 10.2g protein, 1g fibre)

🍦1 High protein yoghurt pouch - e.g. YoPro (392kj/94cal, 15g protein)

Loving these right now 😍 Shelby’s Healthy Hedonism] 🙌

P.S. I grabbed some this well on sale at 👌

📷 Shelby’s Healthy Hedonism]

❄️ Tips for staying well this winter 🥶

Priority #1: SLEEP - Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

Priority #2: EXERCISE - According to a 2019 research review, moderate-intensity exercise can stimulate cellular immunity by increasing the circulation of immune cells in your body. This helps your body better prepare for a future infection by detecting it earlier.

Priority #3: NUTRITION - plays a vital role in the function of our immune cells e.g. prebiotic fibres have been shown to stimulate immune cell activity and certain nutrients that reduce inflammation can help reduce symptoms when a virus is present.

Priority #4: RELAXATION - When we're stressed, the immune system's ability to fight off antigens is reduced, making us more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Try incorporating daily relaxation practices to reduce stress levels.

What to eat to boost your immunity?

1. 🫐 BLUEBERRIES: Rich in flavanoids/anti-oxidants, delivering anti-inflammatory and immune-system benefits. Studies show that a regular dose of flavanoids reduces your risk of getting a cold by 33%.

Portion? 100g per day is shown to be a 'theraputic dose'.

2. 🥜 LEGUMES: Good source of pre-biotic fibre, which supports the growth of 'good' gut bacteria. Research proves that there is a clear link to gut health and immunity.

Portion? 100g, 2-3 times per week.

3. 🥬 SPINACH: Contains Lutein, which can reduce inflammation in immune cells. Symptoms experienced when you have a cold or flu are caused by an inflammatory response, meaning the stronger your inflammatory response, the more you feel the cold and flu symptoms, therefore keeping inflammation at bay, helps reduce the symptoms felt.

Portion? Studies show the best way to absorb lutein from spinach is in a smoothie or juice, so try adding a handful into your next brekkie or snack!

Gut health & the mind 🌱

PERSONAL TRAINING & NUTRITION

Mobile personal training - I come to you! Workout from the comfort of your own home or park near you. Training and nutrition tailored to your needs and delivered in an enjoyable way 🙌

I can help you with:
⚡️ Weight loss
⚡️ Strength training
⚡️ Sports specific training
⚡️ General health & wellness
⚡️ Nutrition (tailored to your goals)
⚡️ Customised workout and nutrition plans

Servicing the Bayside, Redland Bay, Wellington Point & Cleveland areas.

💻 ONLINE sessions via Zoom also available 💻

Experienced trainer & qualified nutritionist with 5+ years experience.
DM me or text/call 0409 870 375
www.elliemayfitness.com

Fun fact - If I feel like a certain food, I eat it! Restriction can lead to increased cravings, a poor mental state and binging.

Once we tell ourselves we can't have something, it often becomes the thing we want or can't stop thinking about. Telling ourselves it's okay to eat foods that aren't so nutritionally beneficial to our bodies, will help to shift the negative mindset and actions towards such foods.

Allow yourself to have the food. Portion it out, eat it mindfully and reinforce the benefits of doing so i.e. a release of mental pressure.

It's not all about how you "look"... Exercise does so much for our wellbeing 🥰

When it comes to improving over-all health and creating a healthier lifestyle, tracking your food every day is not a viable option long term.

When I work with my clients, I help them create life-long healthy habits to live a balanced and healthier lifestyle.

Here are 6 ways you can improve the way you eat without tracking your food 👏

If you need help creating healthier nutrition & lifestyle habits, get in touch - elliemayfitness.com

OUTDOOR GROUP FITNESS - CLEVELAND & RABY BAY
All abilities welcome | Strength, cardio & recovery sessions | $15 per class (multiple class discounts available i.e. 2 for $20)

👉 PROPOSED TIMES STARTING MID-MAY:
6.15 am Wednesday - Functional Fitness (strength & cardio)
9.30 am Wednesday - Functional Fitness (strength & cardio)
6.15 am Sunday - Functional Fitness (strength & cardio)
7.00 am Sunday - Recovery, Mobility & Stretching

❗️ REGSITER YOUR INTEREST HERE: https://forms.gle/cBXGhfpKzm8yrn1M9

If you have another time slot/type of class you'd be interested in - let me know below!

Locations TBD - locally in Cleveland and Raby Bay.

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The Gut-Mind Connection 🧠
Today, we are increasingly reliant on highly processed, poor quality foods, which have been linked to increased risk for mental disorder. Conversely, a nutrient-rich diet is understood to be protective of mental health.

The gut microbiota has been proposed as a key mediator of this link, given its association with both diet and mental health.

Strategies that promote overall diet quality, high in fibre and nutrients, have been linked to increased microbial diversity and gut health.

Improving diet quality and subsequent gut health may have benefits for individuals’ mental health.

- International Review of Neurobiology

SERVICES I OFFER:
💪 Online training programmes
🏋️‍♂️ In-person, mobile personal training - I come to you!
🥙 Online & in-person nutrition consults - inclusive of a nutritional analysis and plan

Enquire: https://forms.gle/iPM6q61FhwGbBqtU9

Ellie May Fitness - Personal Training & Nutrition updated their business hours.

👋 I'm Ellie, your go-to for all things fitness & nutrition. I've been helping people with their health, fitness & nutrition for 4 years as a qualified Personal Trainer & Nutritionist.

I work with clients to build healthier habits and empower them with knowledge that enables them to make healthier choices for the rest of their life.

✨ Learn more about the services I offer: www.elliemayfitness.com

✨ Work with me on your health & wellness goals: https://forms.gle/iPM6q61FhwGbBqtU9