Happy Healthy HQ

What could you achieve in just 8 weeks?
We are on a mission to help 20 people struggling to lose body fat in our upcoming 8 week challenge.
Start date - Saturday September 14.

The program includes
* 2 x body composition scans ( one at the start and one at the end of challenge),
* Personalised exercise program
* meal plans and easy recipes
* plus a weekly check in with trainer.
* Gala dinner to celebrate
* Trophy’s for top 3 winners

Invest in yourself and make the rest of 2024 your healthiest year ever. 🤸🏋️‍♀️🍎

Anyone who has ever achieved anything great did it because they had a vision and they set a goal.
They had a passionate desire to stop feeling the way they did, come up with many reasons why they must and need to change, and then took action. Identify your reason to change, ... a reason that is worth more to you than your negative habits. Decide NOW and don’t look back.

You’re the reason for my smile 😊

Tips to make the best smoothies to improve energy, recovery and immune function.
Use a selection of organic fruits and vegetables (Kale, Ginger, Turmeric, Banana, Mixed Berries, etc), add some superfoods (Cacao, Maca, LSA, Chai seeds etc), add some supplements (Plant based protien powder, L-Glutamine), blend any of these favourites together and enjoy. PM me for my signature smoothie recipe -Chris

Ah Friday. The golden child of weekdays. Get out and enjoy.

1. Don’t hit the snooze button. Do you really need that extra 10 minutes of sleep? Make it a point to make your bed immediately and get started on your day.
2. Drink a glass of water. Rehydrate your body.
3. Meditate. Take some time out to clear your mind before a hectic day.
4. Write a short note in a gratitude journal.
5. Turn on your favourite morning playlist.
☀️

Loving the energy Kristy brings to her sessions.

12 foods that resemble the body parts they are good for.

The human hand wasn’t designed to punch. Beneath your boxing gloves, hand wraps serve to stabilise the wrists, maintain the alignment of the joints, and to compress and lend strength to the soft tissues of the hand.
Boxing wraps are compulsory in my boxing sessions and i can show you how to wrap when you join in a 1 on 1 boxing session.

The best natural sedative is Tryptophan, which is an amino acid component of many plant and animal proteins. Tryptophan is one of the ingredients to make serotonin, which we need to make us calm and sleepy.
Whole milk/ cheese products tuna, nuts, and oats are excellent sources of Tryptophan.

This little exercise will hurt so bad ( we’re not going to lie) but be sooooo good for you. Your feet (and back) will pay you forward for it for many years.

HEALTH OVER HOSPITAL

🥊 Decrease Stress and burn belly fat. 🥊
Studies have shown that stress is a big contributor to excess body fat around our waistline. Prolonged stress raises cortisol levels and can affect your mental and physical health and even lead to a little extra weight that isn't good for you.
Our group boxing sessions begin next week. DM us for more details 🥊

Make your reasons to exercise bigger than your excuses.

Just one more reason to eat this amazing fruit 🍌

MONDAY NUTRITION TIP
To help keep your meal portions in check. Use a muffin tin for making meatloaf, casseroles, pasta dishes, desserts or side dishes. Also cuts down on cooking time 👩‍🍳

What are you doing for your mental health today?

Know your labels with fruit and vegetables.

The Perfect Protein Brownie
1/2 cup cacao powder
1/2 cup coconut oil
1/2 tsp cinnamon
1/2 cup coconut milk
3 tbsp honey
1/2 cup chocolate protein powder
1/2 cup almond meal
1 egg
Preheat oven. Combine all ingredients in a food processor. Spoon mixture into a prepared baking tin. Bake for 20 minutes. Cool before cutting. Store in airtight container in fridge.
Enjoy 😊

BUILD STRENGTH & BURN BODYFAT 🔥

5 exercises to beat the winter blues and tone your body. Do this full body workout at home, in your office or nearby park.

Monday & Thursday

1. Squats - wide stance x15
2. Walking lunges x15
3. Step ups x15
4. Split squat x15
5. Hip thrusts x15

Tuesday and a Friday

1. Push ups x15
2. Bench dips x15
3. Plank ( hold 30 sec)
4. Pull ups x15
5. Mountain climbers ( 30 sec)
Repeat above 3 times

Who would like our 55 Delicious fat burning recipes? Easy peasy recipes with about 4-5 ingredients in each.
Comment ‘Recipes’ and it will be sent to your inbox.

Enough said...

Eating healthy food fills your body with energy and nutrients.
Imagine your cells smiling back at you and saying: ‘Thank you!'

SUNDAY IS FOR THE LITTLE THINGS
😀Slow down & appreciate every moment
😀Take tIme off social media
😀Enjoy the company of family & friends
😀Plan for next week & put it aside
😀Spend time on a hobby or passion

Recognise the signs of hunger v using food for emotional reasons.

Maca Powder.

They say it’s what’s inside that matters. I use this powder daily in smoothies, açai bowls, or yogurt. It can only grow at high altitudes of Peru. Legend has it that the Incas used it before they went to battle to make them fiercely strong. It is also handy to pick up at the local supermarket.

1. Fresh fruit - choosing colourful seasonal varieties to sweeten your smoothies, yoghurt, muffins or desserts. Extremely high in antioxidants to fight free radicals for a healthy immune system.
2. Fermented foods like kombucha, miso, sauerkraut and kimchi promote healthy probiotics for digestion and gut health.
3. Drink plenty of water. Staying hydrated naturally Removes waste from the body that may cause illness.
4. Leafy greens - eating 5 serves everyday is ideal to prevent chronic disease.
5. Get the best sleep you can. Getting at least 7 hours sleep assists with regulating hormone levels, stress management and weight loss.
6. Wash your hands-to prevent the spread of bacteria and germs, wash hands thoroughly.
7. Exercise- improves your cardiovascular system, lowers your blood pressure, and helps control Bodyweight.

Happiness tip #5.
Australian nurse Bronnie Ware worked in palliative care, caring for patients in their last 12weeks of life. She found the most common regrets of the dying had a common thread of answers.
1. ‘I wished I had the courage to live a life more true to myself, not what was expected of me’
2. ‘I wish I hadn’t worked so hard.’
3. ‘I wish I had the courage to express my feelings’
4. ‘I wish I had stayed in touch with my friends’
5. ‘I wish I had let myself be happier.’