Create Health & Fitness

Most symptoms of anxiety develop before the age of 21, and almost 10% of children and teenagers experience some form of anxiety disorder. Sometimes it's just not recognised early enough in life. We need to keep talking about anxiety and depression, mental illness generally and more openly. We CAN find help earlier to avoid issues later in life if we are open to it.

Opt-in for my Calming an Anxious Mind - Email Series and get tips and tools to help you combat anxiety when it arises: https://createhealthfitness.iinhealthcoaching.co/ESTA0001

Sign up for my Calming an Anxious Mind - Email Series so that you can be prepared for the next time those anxious thoughts arise.

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If you’re suffering from anxiety, you’re not alone, but it can be a lonely journey. Sign up for my Calming an Anxious Mind Email Series and let’s explore ways to make your life a little less stressful.

Take the first step and visit https://createhealthfitness.iinhealthcoaching.co/ESTA0001

Many people don’t realise that what they are dealing with and living with is anxiety never get properly diagnosed. It's also a scary, out of control feeling to have a panic attack, especially if you are on your own, it can often make it worse.

Opt-in here for my Calming an Anxious Mind Email Series, to learn what to do when panic hits: https://createhealthfitness.iinhealthcoaching.co/ESTA0001

Find out by signing up for my upcoming email series, Calming an Anxious Mind!

Just visit to get on the listhttps://createhealthfitness.iinhealthcoaching.co/ESTA0001

You can start doing something about both! Sign up for my Calming an Anxious Mind Email Series and take the first step!

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Summery lunch for a warm Perth Autumn 🍂 day, wonderfully nutritious watercress is part of the cruciferous family🌿 contains calcium, magnesium and potassium and is a little bit spicy but super tasty... salmon (baked in foil for 25 mins) colourful tomatoes, 🥑 avo, brown rice and olive oil. Add some Vit C to your drink with some frozen blackberries, soda water and mint, star ice of course just to make it pretty!

Have a great sunny 😎 day, a good day to be outdoors 🚲

P.s. if you suffer migraines eat watercress only every few days as it contains nitrates which can trigger... 🧠

🍇

A hit of vitamin C for your morning tea 😃 blueberries, cherries, almond milk, coconut yoghurt, local honey 🍯 🍒 and some fresh mint 🌿 soooo good 🤗

This is a great little brekkie, snack or light lunch idea 🥗. Packed with nutrients like Omega 3s, fibre and antioxidants, this combination can help to increase blood flow in your body and oxygen to your brain. We not only need to look after our waistlines right now but to keep feeling mentally good, we need to also look after our brain health, especially with the current challenges of the world! 🏡 🌏

Remember that our brains need to be nourished to maintain a good base to overall health! 🧠🍏

Note: migraine sufferers, try to limit avocados to once every few days if you are sensitive.

Carrot and pumpkin 🎃 honey soup 🥣 with roasted pumpkin seeds (high in Antioxidants, iron, magnesium and zinc), so good for a light dinner even on a warm day ☀️ recipe below, make sure to use all the ingredients, definitely the seeds! The base is a real stock (see second pic) not made by me but as good as home made not a “style stock” which has horrible additives, so you stay headache free! All gluten free and additive free. 🤗
Momos chicken stock, 1kg carrots 🥕, 1.4kgs pumpkin 🎃 remove and roast seeds in olive oil for about 10 mins, simmer carrots in stock and curry powder at least 2 teaspoons and add more later, add 2 bay leaves, chop and roast pumpkin in salt and pepper olive oil, after about 40 mins, add pumpkin into carrots and use a stick blender to blend smooth, add honey and extra curry powder salt and pepper to taste, add light sour cream, blend, finish with pumpkin seeds, swirl of honey and sour cream, pepper. 😌.
@ Perth, Western Australia

Sometimes the simplest meals are the best! It doesn’t have to take a whole lot of effort to prepare a nice light nutritious dinner 😁 challenge yourself to use what’s left in the fridge and see what you come up with! 🥗 🥩

A bit of mums n pups PT in the park! Yes puppy’s can be used as weights too 😁🐶 ☺️ Jen’s little Amber the Cavoodle is super cute and she loved being part of our workout 🏋🏼‍♂️

Australia 🇦🇺 Day 🤗 at

Quick and healthy option for the BBQ Christmas party season! Gluten free coconut 🥥 and almond meal Turkey skewers with a cheeky melted fetta surprise in the middle. Served with 🍅 cucumber 🥒 and spinach 🌱 Yummy! 😁
Recipe: 👇🏼👀
Minced turkey 600g
Egg 🥚 x1
Almond meal 1/2 cup
Shredded coconut 1/3 cup (or more for more coconutty flavour)
Tamari, Rock salt and chilli pepper flakes
Mix it all together.
Chop some low fat fetta into squares and wrap the turkey mixture around it into a kofta shape, cook those on the bbq first, prepare your skewers with the vegetables, make them look pretty! Then add the Koftas when cooked, add more veggies. Serve with lite sour cream and a tomato relish.

Another beautiful morning to do some early morning fitness by the water out in the fresh air. A great way to set your mind and body up for a calm day ahead. Getting outside to exercise frequently and consistently first thing is a great way to keep your stress levels under control and to better cope with whatever comes your way during the day! 👏 😎 ☀️

These little mini breakfast frittatas are totally moreish!🤤 and easy to eat on the go, took 15 mins max to put together, basically just put all of this in a bowl, mix and put into mini muffin tray: 4xeggs, 2tbs lite sour cream, salt, pepper, soft feta, 1tbs Parmesan, 1/2 avocado 🥑 grape tomatoes 🍅 mushrooms 🍄 spinach, bake 180 for 15 mins.... beautiful roses 🌹 courtesy of a lovely client. 🙏

https://www.createhealthfitness.com.au/blog/
What's your barrier to starting a fitness or weight loss program?? New post on the blog... 😎

New Group Fitness Timetable available for November. Beginners, Seniors and intermediate levels. Mindarie, Butler, Alkimos, Quinns Rocks. $12 per class or 10% discount on bookings over 4. Message me for more info!😁

https://www.createhealthfitness.com.au/group-fitness-timetable/

Kids making their own healthy snacks in the park on the weekend at Jindalee, followed up by kids, mums n dads partnered exercises! Such a great way to show the kids how fitness can be fun and to spend more time together, especially with all the screen time we are all getting. Be outdoors and active! Many thanks to all who joined me. I’ve put the Recipes on the blog, veggie squishies and muesli bites. Go to my bio for the link..or DM me 🥳🍉☀️

Handouts at the ready for tomorrow’s free fitness event at Jindalee Beach 🏖 take home some info you can use if your looking for weight loss help before Xmas, or general meal planning options 📖 🍉☀️. Full details on the website, link in bio 👀 🔝🔝🔝

An important article shared by LMH Psychology on our relationship and general perceptions with food and diet. Balance and mindful eating is key. Head on over to Lisa’s page where she’s sharing some great content.

Naomi Watts is *not* being naughty eating pizza like nobody's watching Time to stop shaming women for enjoying our food, thanks.

A peak at one of our little nut free, dairy free snacks we will be making (and decorating) at our free health event on Saturday at Jindalee Beach 🏖 see link in profile for more details and to book in, or message me directly! 🔝 👀

A cool blustery morning training by the water this morning 🌊 but my swan buds don’t seem to mind, they’re up n about for a morning swim☀️ 😁😁😁 🐦

A seriously good 👍 and super fast too! Chicken, fresh lemon juice, olive oil, salt and pepper, all cooked together with mushrooms, add in tomato paste and lite sour cream to make a little sauce, steam broccoli 🥦 separately, add in, then add fresh cherry tomatoes 🍅 spinach, almonds and some Parmesan over the top. Takes about 15 mins... 😎.

Thanks for giving us a taste of creative therapy at your launch party! A beautiful little space in Subi to paint 🎨 and have fun 🤗. 👏😁

Thought I’d to grow my own veggies in vertical pallet patches for super fresh seasonal veggies to cook with! ☀️ When your always cooking with fresh fruit and veg it seems like there’s a lot of food scraps just wasted so it also seems like a good reason to add a worm farm to reduce food waste. Apparently it turns into a nutrient dense fertiliser for your plants too🌱so sounds like a good plan, hopefully I get some peas soon!! Gardening is great for mental wellness giving you a reason to get outside and potter around 😌 spring seems to be a good planting season too. Feel free to share any veggie gardening tips you have!
Check out for worm farm tips!

Sweet treat tiny lemon 🍋 ginger, mint dark choc cheesecakes with a squishy lemon curd centre is perfect for your treat day dessert 🤗. Have one today and keep the rest in the freezer for later... Gluten free and no nasties .... go to my blog for the full recipe www.createu4x4.com/blog-1
Link in the bio ⬆️⬆️⬆️

Thought I’d give Persian Rice a try with some Dhu Fish fillets both from (love Basil’s, THE best selection there), flick through to pic 4 to see the result. Such delicious spices in this rice, there’s even pretty petals! 🌸🍛 Dhu Fish was lightly pan fried in lemon olive oil , salt and pepper. Super fresh, unprocessed and gluten free 😁👌 🍋 .
@ Mindarie, Western Australia

Papaya or paw paw 🐾 is my new celiac symptom daily remedy! I’ve been tracking this since June when I went to Bali and ate paw paw daily. My daily celiac symptoms markedly improved, less inflammation, less crampy and bloated tummy. Not only is it important in digestion process but it’s a great antioxidant supporting a weak immune system and super good for your skin! Too many benefits to list here. Celiacs give this a try if you haven’t already! 🤗