Life with Clarity

Happy Mother’s Day to all! You are strong, you are courageous, you are capable, you are loved, you are worthy, you are enough 💝

🌸 Mother's Day Special 🌸

Us mums know firsthand the challenges that come with balancing self-care and nurturing others, which is why this Mother's Day is the perfect occasion for the gift of self-love and healing.

🌹 Is your mum struggling with her relationship with food and her body? Or maybe you're a mum who needs support in this area too?

🫶 Help her, or yourself, embark on a transformative journey towards self-acceptance and empowerment with this exclusive Mother's Day special.

✨ Learn how to listen to, trust, and eat for your body
✨ Say goodbye to binge eating and yo-yo dieting
✨ Learn the truth about over or emotional eating
✨ Discover the empowerment that comes with food freedom and intuitive eating
✨ Meet your strength and fitness goals at a pace that honours your body and how you want to feel

💝 SPECIAL OFFER 💝
- Heal your relationship with food and your body with my entire 12 Week Eat with Clarity Program at 20% off (save $264)
- Redefine your relationship with exercise and regain joy in movement with 4x Personal Training Sessions at 20% off (save $72)

🤱 As a mum myself, I understand the demands of motherhood. Thats why all my sessions are Bub and child friendly, allowing mums to bring their little ones along.

Limited spots available! Contact Life with Clarity today to reserve your spot, or your mum's spot, and give the gift of self-love that you, or she, truly deserve 🫶

Along with helping people heal their relationship with food and their body, I also help people redefine their relationship with exercise. If you struggle with staying consistent, or even find it difficult to find motivation or joy in moving your body, then this is the perfect time for you to try something new!

✨This week I’m offering FREE trials of my Personal Training sessions! Sessions will be available at times ranging from 9am-5pm from the 15th-18th of April (limited spots available)✨

Send me a message to book your spot now 💌

Same body, same me, same amount of worthiness. Your worth does not change depending on an angle, so why should how you feel about yourself change? Our bodies are continuously changing, looking different at different times of the day, different phases of our cycle, and even from different angles and poses. What doesn’t change is how worthy we are. It’s time to stop equating how our body looks with our worth.

You are SO much more than how you look 💖

🌟 Join us for a transformative day of wellness at our exclusive ticketed open day! 🌟

Immerse yourself in a journey of mind, body, and soul as we bring you a lineup of enriching experiences designed to uplift and empower you. Here's what awaits:

🧘‍♀️ Pilates-inspired Class and Deep Meditation: Reconnect with your body and spirit in a rejuvenating 30-minute session that blends Pilates-inspired movements with functional strength exercises followed by a deep meditation.

🎤 Interactive Presentations on Women's Health Topics: Delve into crucial discussions on functional training, intuitive eating, diet culture, PCOS, endometriosis, insulin resistance, and more! Gain valuable insights from experts at MOVE - The Gym, Life with Clarity, and Canberra Allied Health.

🍽️ Mindful Eating Workshop: Discover the art of mindful eating with Life With Clarity. Learn how to cultivate a harmonious relationship with food and nourish your body from within.

🔮 Tarot Readings and Counseling: Seek guidance and clarity from Laura Apolo through personalised tarot readings and counseling sessions. Unlock hidden truths and embrace your journey with newfound wisdom.

🎁 Goodie Bags and Taste Testing: Indulge in delightful surprises with goodie bags filled with wellness treats, courtesy of Elite Organics and The Seed Cycle. Experience taste testing like never before and elevate your senses.

🍰 Afternoon Tea: Relax and unwind with a delicious afternoon tea spread, where you can savor delicious flavors and connect with fellow participants.

Hurry, spots are limited! Secure your ticket now and embark on a day of self-discovery, empowerment, and holistic wellness. Don't miss out on this opportunity to nourish your mind, body, and soul. See you there! 🌿🌺

https://www.eventbrite.com/e/open-day-hosted-by-move-the-gym-and-life-with-clarity-tickets-865899377347?aff=oddtdtcreator

Life with Clarity Elite Organics The Seed Cycle Canberra Allied Health

Happy Easter everyone! 🐣
I know Easter can be a really triggering or difficult time for some when it comes to your relationship with food, so I just just wanted to remind you of the following:

1. You don’t have to feel guilty for eating chocolate. Chocolate is delicious, it’s satisfying, and especially around Easter it’s both a social and emotional experience, often reminding us of and helping to creating new joyful experiences with family and friends.

2. Everybody requires different amounts of chocolate (or any foods) to feel satisfied. If the person you’re with eats two mini chocolate eggs and feels satisfied, that doesn’t mean you can’t eat an entire chocolate bunny if that’s what helps you feel satisfied in that moment.

3. Nobody knows how much chocolate is “too much” for your body, except you. That means when your judgy great Aunt comes over and makes comments about how much chocolate you’re eating, they’re in the wrong NOT you! Only you know what feels good to your body, and only you know when you feel satisfied enough to stop eating.

Are you struggling with your relationship with food and want to learn more about how to recognise and listen to your body’s natural cues? Send me a message or comment HEAL on this post 💌

Just a few spots left in tomorrow’s Puppy Pilates at MOVE - The Gym! How could you say no to Pilates with Pugs 😍🐾

We are hosting another puppy pilates THIS WEDNESDAY 27th of March 🐾🐶.

Secure you spot NOW 🫶🏼‼️-> Link is in our Bio

I’m so excited to be collaborating with these two amazing women!

I’ve been so blessed to work with so many amazing women and guide them in healing their relationship with food and their body!
Here are some of my favourite Client Reviews:

To the ladies of Canberra who are feeling sore, stiff or sluggish, and want to exercise or move in some way, but just don’t know where to start. To those who are tired of feeling helpless around food and want to break free from the restrict-binge cycle; And to those who are ready to heal their relationship with food and their body and take back their life! 👉🏻 I’m so glad you’re seeing this post!

My name is Tiara, and I’m a Certified Nutrition Counsellor and Personal Trainer with an all inclusive, anti-diet, body positive, and health at every size (HAES) approach - I believe health can be achieved at every size, and we all deserve to feel amazing!

In working with me, I can help you:

✨ Redefine your relationship with exercise and regain joy in moving your body. I do this through 45 minute Personal Training sessions at a women’s gym in Mitchell, ACT, where I closely guide you in meeting your strength and fitness goals at a pace that honours your body and how you want to feel.

✨ Heal your relationship with food and your body and break free from diet culture. I do this through 60 minute Nutrition Counselling sessions either online or in person, where you will learn how to listen to, trust, and eat for your body with intuitive eating - goodbye binge eating and yo-yo dieting!

If you’re ready to re-learn a love of movement, feel strong in your body, and begin a new journey to self love and acceptance - now is the perfect time! Send me a message and let’s get started 💌

Are you tired of fighting your body and putting everything you have into diet and workout plans, only to be left feeling exhausted and like you’ve failed once again? If so, I’m so glad you’re seeing this post!

Hi, I’m Tiara and I’m a Nationally Recognised Nutritionist and Personal Trainer and I help people break free from diet culture and heal their relationship with food and their body. 

This means:
• Learning how to listen to your body and recognise what it wants and needs - goodbye binging/overeating and feeling out of control around food!
• Learning how to eat with joy and free yourself from the rules and restrictions holding you back - bring on the freedom of intuitive eating!
• Learning how to move your body in ways that make you feel amazing - no more punishing work outs that leave you feeling deflated!

If you’re tired of feeling helpless around food and following strict food rules and plans, or trying your best to be ‘good’ only to end up binging on all those ‘bad’ foods anyway, then I’m here for you!

Here’s how I can help:

✨EAT WITH CLARITY PROGRAM✨
In this 12 week program I help you heal your relationship with food as you break free from diet culture and discover the freedom that comes with Intuitive Eating. I guide you as you heal your relationship with your body and learn the power of body respect and self love. These sessions go for 60 minutes and can be done weekly over 12 weeks, or fortnightly over 12 fortnights (24 weeks). Both online and in-person options are available.

✨PERSONAL TRAINING✨
In these sessions I help you redefine your relationship with exercise and regain joy in moving your body. These are 45 minute sessions in a studio in Mitchell, ACT, where I closely guide you in meeting your strength and fitness goals at a pace that honours your body and how you want to feel.

Want to know more? Send me a message and let’s have a chat 💌

There was a time where I couldn’t understand the idea of leaving just a couple pieces of chocolate in a packet. “There’s one left… why wouldn’t you just eat it” I would think to myself when I saw the last Tim Tam sitting in a pack that my partner had thoughtlessly left there. And yet, this morning I walked out into the loungeoom to find a wrapper sitting on the couch from the chocolate I was eating last night. I picked it up to put it in the bin, only to notice two squares of chocolate sitting in the bottom of the pack. It instantly reminded me of how far I’ve come on my journey to healing my relationship with food.

The thing is, the journey of healing your relationship with food is a very rocky and confusing one. You don’t just wake up one day and think “I’m going to eat intuitively and stop obsessing over food”, and suddenly forget about the ice cream stashed at the back of your freezer that you’ve been trying to resist for three days. No, healing your relationship with food takes time, trust, patience, kindness, love, and understanding. It’s forwards and backwards and forwards again; and then, it’s waking up one day and realising that you no longer feel out of control around food, and you are now at a place where you can not only enjoy the foods you love, guilt-free, but you’re totally okay with leaving a couple of pieces in the packet.

me

This morning my 18 month old wanted chocolate spread on toast for breakfast. My first thought, due to years of conditioning, was that it wasn’t very nutritious, but I gently reminded myself that babies and young children have the natural ability to eat intuitively, and there’s so much more to nourishing our body than just nutrition. So I made her the toast and she ate one square before deciding she wanted fruit instead.

Listening to our body and respecting its needs, wants and desires, is a natural ability we’re born with. It is only with years of influence from friends and family, and the strong influence of diet culture in western society, that over time we un-learn that ability, and become out of sync with our body and its cues.

No more calorie counting, or following food plans that tell you what, when or how to eat. Once you’ve worked through each of the other Principles of Intuitive Eating, you’re ready to move on to Principle #10, which is all about nourishing your body in a gentle way; one that feels good and honours your body’s needs. Gentle nutrition allows you to give your body the nutrients it needs without rules or restrictions, so that you can still enjoy all the foods you love. This creates a safe space where you can listen to your body, all while maintaining balance, enjoyment and satisfaction, without the influence of diet culture.

No more worrying about how many calories you’ve burnt. Movement is so much more than just weight loss and muscle mass. Principle #9 of Intuitive Eating is all about learning to feel the difference with movement, and shift your focus from exercise as a punishment, a chore, or a number to be achieved, to focusing on moving your body in a way that feels good, so that you can feel energised, strong, alive and physically and mentally nourished.

No, this photo wasn’t an accident. I thought I’d add some rolls to your scroll. There was a time in my life where I would have died before posting something like this - god forbid anyone see that I’m human and I don’t actually look like an airbrushed barbie doll 😅

With all the flat tummy’s and thigh gaps we’re exposed to every time we visit our socials, it can be so easy to forget that tummy rolls and thighs that touch are completely normal. I feel like it’s so important to normalise the normal of human bodies. Unlike diet culture will have you believe, body fat does not make you unhealthy or unworthy 💖

What would your life look like if you accepted and respected your body, rather than criticised it or constantly tried to change it? Just like with shoe sizes, we all have different natural body shapes and sizes, and to try to change this would be like trying to change your shoe size. Principle #8 of Intuitive Eating is all about learning to understand and appreciate your individuality, and show yourself the respect and kindness you deserve now, just as you are. You don’t need to change your body to be worthy of love and respect, your worthiness already exists within you - you just need to take the time to see it.

At 8 years old I wrote in my diary “when I grow up I want to be skinny”. I didn’t want to be a surgeon, or a scientist, no, I just wanted to be skinny. I would look down at my little tummy rolls and compare them to my cousins flat tummy. These little rolls, to me, meant I was not good enough. At the age of 11 I began attempting to lose weight by limiting the amount of food I was eating. By the time I hit high school I was caught up in the vicious restrict-binge cycle, and I was no longer able to recognise or trust my body’s natural hunger and fullness signals. By the age of 20 I had tried more fad diets than I could count.

I spent 15 years of my life obsessing about food and weight loss. Not only did this destroy my relationship with food and my body, but I wasted so many years and missed out on so much because I was so preoccupied with trying to change my body. I look back now and it breaks my heart.

It took me years to uncover the truth about diet culture and break free from the vicious restrict-binge cycle, but once I did, it completely changed my life. I’m no longer restricted by eating plans, food rules, and the endless counting of grams and calories. I no longer slave away doing exercise I don’t enjoy in hopes of achieving a smaller body, and I no longer feel burdened with the need to change my body to feel worthy. I trust in my body to tell me tell me exactly what it needs and when it needs it because I’ve learnt to eat intuitively. I exercise in ways that feel good to me, and I respect and accept my body just the way it is.

Now, I help people do the same by revealing the truth, helping them heal their relationship with food and their body, and showing them that they too can live the life they’ve always dreamed of, WITHOUT having to lose weight first!

Our emotions, such as anxiety, sadness, anger, loneliness, and boredom, can drive us to eat mindlessly, when we choose to push them down rather than process them. Principle #7 of Intuitive Eating is all about recognising these emotions so that you’re able to effectively respond to and process them, instead of ignoring and numbing them with the use of food. Food is so much more than calories. It can provide us with emotional comfort during tough times, and trigger the release of hormones such as endorphins, dopamine, and serotonin, which naturally make us feel good. However, when you’re using food to push down negative emotions so that you don’t have to face them, it can lead you to a place where you’re not listening to your body, which can increase your chances of mindless and/or binge eating and drive you further away from your natural ability to eat intuitively.

Did you know, feeling full and feeling satisfied are two completely different things? You can feel physically full, but still feel unsatisfied, with thoughts of food still lingering on your mind. Principle #6 of Intuitive Eating is all about discovering your satisfaction and what brings you the most joy in your eating experience.

Here are just some of the things that can influence how satisfied you feel after eating:

🍩 The foods appearance

👃🏻 How the food smells

😋 How the food tastes

🤲🏻 The foods texture - is it crunchy? Soft? Smooth?

🔥 The foods temperature - is it hot? Cold? Warm?

🏡 Your surroundings - where are you? Who are you with?

😌 How mindful you are during your eating experience

😍 Your personal preferences

🥪 The foods macronutrient balance

If you’ve been out of touch with your body and it’s natural signals, noticing when you’re full can take practice, patience, and require a lot of attention. Principle #5 of Intuitive Eating is all about becoming present during your eating experience so that you can begin to recognise the signals your body is sending as it’s getting full, and notice how this feels in your body. As you become more present in your eating experience, and build trust in your body’s ability to tell you what it needs, without the influence of Diet Culture or ‘The Food Police’, you may find that you naturally begin to honour your fullness in a way that feels natural and safe.

Being full and being satisfied are two completely different things. You can feel physically full, but still feel unsatisfied, with thoughts of food still lingering on your mind. Principal #5 is all about discovering your satisfaction and what brings you the most joy in your eating experience.

Here are some tips for discovering your satisfaction:

1. Include a balance of macronutrients (protein, carbs and fats) - If you’re missing out on essential nutrients you’re far less likely to feel satisfied after a meal - your body is clever and knows exactly what it needs!

2. Consider the sensual qualities - The taste, texture, smell, appearance, temperature, and amount of food you’re eating all play an important part in reaching satisfaction from a meal or snack.

3. Listen to your cravings - if you eat frozen fruit instead of honouring your craving for ice cream, you’re likely to find yourself feeling unsatisfied and in a constant state of seeking more.

4. Eat mindfully - take your time and enjoy every bite. Check in with yourself and how you’re feeling, notice how the food feels in your body.

5. Never settle! - you don’t have to eat something you don’t like. If you’re not enjoying what you’re eating you’re not going to feel satiated when you’re finished. Give yourself permission to get rid of that food and find something else that you can enjoy.

Happy Father’s Day to all 💖💙

You know that voice in your head that’s always telling you off for wanting certain foods? That’s the Food Police, and in Principle #4 of Intuitive Eating we learn how to challenge that voice. Questioning our food rules allows us space to understand our beliefs around food and where they came from. Once we understand these beliefs, we’re able to challenge and change them, so that we no longer feel the need to associate our worth with what or how we eat.

Here are just a few examples of Food Police language:

👮🏻‍♀️ “You shouldn’t eat that, it’s too high in calories”

👮🏾 “Why did you eat that, it’s full of carbs”

👮🏼‍♂️ “You’ve had way too much sugar today”

👮🏻 “that’s so unhealthy, you need to eat more healthy foods”

👮🏿‍♀️ “You just ruined your whole week by eating that”

👮🏾‍♂️ “You’ll have to do an extra workout to work that off”

👮🏼‍♀️ “That’s really high in fat, it’s going to go straight to your thighs”

It’s time to release those food rules and give yourself unconditional permission to eat. Principle #3 of Intuitive Eating is all about making peace with food. When we categorise food as “good” or “bad”, we are giving it moral value. This causes us to have specific emotional responses to the foods we eat, such as feeling guilt when eating chocolate, a food often categorised as “bad”. When we remove these morality based labels it allows us to release the judgement attached to them, which creates a safe space where we can listen to our body and make decisions based on how we are feeling, rather than relying on the “should” or “shouldn’ts”.

Do you sometimes struggle to recognise when you’re hungry? Do you trust the clock to tell you when to eat, over your bodys signals? Principle #2 of Intuitive Eating is all about learning how to recognise and honour your hunger. Our bodies know better than any doctor, dietitian, or diet plan, when it comes to what we need and when we need it. Our bodies have many ways of communicating these needs with us, though unfortunately due to the influence of diet culture and the opinions of those around us, we tend to become more and more out of sync with these signals and lose sight of how to recognise them.

Here are just some of the ways your body may be telling you you’re hungry:

🍔 Your stomach is growling

🍕 You’re feeling tired or low in energy

🥗 Your stomach feels empty

🥪 You have a headache

🍗 You’re feeling irritated or moody

🍣 You’re struggling to concentrate

🌯 You keep having thoughts about food

🍜 You have the shakes (e.g. shakey hands)

🍩 You’re feeling lightheaded or dizzy

🍓 You’re feeling nauseous

Stay tuned for more on the 10 Principles of Intuitive Eating!