Amy's Fitness & Nutrition

This couple accidentally lost 20kg between them...

Swipe to see what they’ve been eating 👉🏼

Keep reading to know how it started 👇🏼

Gosh I love sharing real life stories and this one got me...especially in the run up to summer.

She and I worked together a year ago. We had a consultation. Then we decided it would be good for her to take on my 6 Week Body Reset Transformation Programme with message support.

The changes she felt were quick and profound...But what I didn’t envisage, was what would happen a year later when she went travelling.

👉🏼Do you ‘KNOW’ you’re going to gain weight on holiday?
👉🏼What if that wasn’t the case?
👉🏼What if quite the opposite occurred?
👉🏼What if you went on a huge trip and actually came back leaner?

Surely not possible. Well, read that message above again.

With the knowledge she’d gained from our time together and personal experimentation, she lost 6kg WHILST loving life and eating delicious food.

I am sure she won’t mind me saying that he.... did nothing (haha) apart from hop along for the ride and eat similarly to what she was eating, as many couples do.

It’s a real testament to how your health can truly and profoundly impact the health of those around you!


Our Bite Size Guides & Body Reset Transformation Programmes help simplify things.

Follow the link in my bio to check them out.

Or check out our Free Tools:
🫶🏼 Our Food For Thought blog (link in bio)
😋 Free Monthly Email with: 1 Recipe, 1 Story & 1 Insight (sign up on the website or through the link in bio)
🎧Lifestyle Design Secrets Podcast (link in bio)
💁🏼‍♀️Drop me a line
[email protected]

Life Lately In Unfiltered Pictures 💁🏼‍♀️

So many women (and men) come to me with challenges they’re facing that are EXACTLY the same as mine… so here’s what’s happening and a few hacks I’m using to manage life’s stresses.

HABIT BREAKING💦 I’ve had a feel niggling illness lately so I haven’t been getting in the lake. Cold plunges are brilliant for your immunity but when you’re actually sick should be avoided (common sense but worth noting). Breaking the habit meant it was SO hard to convince myself yesterday.
⚡️Be careful which habits you want to break because they may be tricky to start again ⚡️

🍸 SOCIALISING … eeek I love this one. But it’s always a challenge balancing a social life with enough energy to do everything else.
⚡️If you’re anything like me, time with friends may just GIVE you as much energy as the odd late night may take away. Don’t become a hermit and quote health as your reason. Community is a huge part of longevity (margaritas optional 😉)

💤 SLEEP TROUBLE… apart from the obvious (4 month old) changing hormones mean my sleep and energy are still a little mixed.
⚡️ Acknowledging when you’re feeling low and how it will affect your appetite is hugely
Important. It can cause you to eat up to 20% more the next day as you seek out energy.

🥩 NUTRITION & MEAL PREP: managing two businesses (yes, this is my second…) and a baby is no easy feat.
⚡️So meal prepping for an hour or so on Saturday or Sunday is a game changer. It means I don’t reach for rubbish. Protein is the focus.

FITNESS💪🏼 Being tired it’s important to remember how much energy a workout can GIVE you. Yep. It seems counter intuitive but it works everytime.
⚡️ Moving GIVES you energy… most people need to do more not less.

What challenges are you facing?

Our Bite Size Guides & Body Reset Transformation Programmes help simplify things.

Follow the link in my bio to check them out.

Or check out our Free Tools:
🫶🏼 Our Food For Thought blog (link in bio)
😋 Free Monthly Email with: 1 Recipe, 1 Story & 1 Insight (sign up on the website or through the link in bio)
🎧Lifestyle Design Secrets Podcast (link in bio)
💁🏼‍♀️Drop me a line
[email protected]

Swipe to read the full story 👉🏼

What you see is only the tip of the iceberg…

I’ve got a story to tell you.

It’s quite a personal one and very, very recent.

It’s a story about what you see vs. what goes on.

It’s a story to remind you, that you often only see the tip of the iceberg, especially on social media.

This week I went back to the gym.

Easy right? Nope. It was hard. This is how I did it...

They say the heaviest weight you’ll ever lift at the gym is the front door.

So, how do you break down the goddam door?

I asked myself what the barriers were putting me off getting back to the gym.

Here are a few factors I hear from many people and I get it.

Money
Fitness
Distance
Nervousness
Social Interaction

And slowly I began to break them all down.

Into Tiny. Little. Steps.

FULL STORY TO COME.

This Week I Made It!

It felt so damn good. I can’t wait to go again.

The moral of this story is that it can feel bloody hard to start. And you don’t see 90% of the work.

But by breaking it down into tiny steps, invisible to the outside world you can move miles.

Time amplifies your habits and builds confidence.

Where do you need to apply this story?

Where could you remove the pressure?

Where could you make tiny changes that will give you big results over time?

What are you putting off because the barriers are just to high?

What habit could you put in place today?

I'm stoked to share that you can know pay weekly for our:
- Consultations
- Full Programmes (with weekly meal plans and recipe book)
- & Message Accountability Options

I'm on a mission to make real, no-nonsense nutrition advice more accessible than ever.

Do you feel like you have tried everything? Gym challenges, Low fat, keto, fasting, more cardio.

Are you sick of feeling uncomfortable in your own skin? Pulling at your clothes because you're self conscious. Them getting tighter as the weeks go on.

Are you a busy business owner or parent who struggles for time and to stop and prioritise you? It's easier just to carry on than face how unhappy you're becoming?

Do you feel confused by all the mixed messages you see everywhere? Count calories, don't count calories, be body positive no matter your size, even if you're unhappy...eeeek.

If so, check out our options.

Membership Options | Amy's Fitness & Nutrition Affordable membership options for continued accountability. Health doesn't have a beginning and end. Ongoing fitness and nutrition support for fat loss, better energy, hormonal health and weight management.

Time AMPLIFIES your habits 👇🏼

Using time as the amplification tool that it is, gives you perspective.

Too many people choose ‘easy’ now.

This leads to a life that feels ‘hard’.

Make the hard choice in the moment, life will start to feel easy.

Which are you choosing?

You know if you’ve been choosing the easy option as they’ll be a niggling feeling of anxiety that you could do better.

👉🏼You might feel uncomfortable in a body that doesn’t feel like your own.
👉🏼Sluggish and disappointed every morning.
👉🏼Fatigued at the end of the day, knowing another days gone by and you didn’t achieve what you set out to do.

I’ve been there. Waking up every morning thinking ‘not again’ 🤦🏼‍♀️

Tugging on clothes that felt tight and cringing at the thought of ‘trying again’ with absolutely nothing in the tank.

If I’d stopped to learn what I know now sooner…My twenties would likely have looked very different.

Where do you want to be by 2025?

The good news, is with 3 months to go, TIME is on your side 😘

If you’d like a helping hand, drop me a message.

………….

Our Bite Size Guides & Body Reset Transformation Programmes help simplify things.

Follow the link in my bio to check them out.

Or check out our Free Tools:
🫶🏼 Our Food For Thought blog (link in bio)
😋 Free Monthly Email with: 1 Recipe, 1 Story & 1 Insight (sign up on the website or through the link in bio)
🎧Lifestyle Design Secrets Podcast (link in bio)
💁🏼‍♀️Drop me a line
[email protected]

Positive Reframing can be powerful ⚡️

Rather than ‘getting your body back’, shouldn’t we be asking ‘what next?’

Getting older?
Had a baby?
Struggling moving from the tools to the office?

What if you could get your best body and headspace yet? 👇🏼
 
What are the biggest health challenges you’re facing at the moment?
 
⭐️ This content is 100% Free and all about getting YOU the advice that you need. So, please don’t be shy and let me know. ⭐️
 
A few things I’ve been hearing lately are:
 
👉🏼Perimenopause and Menopause weight gain. It’s a HUGE topic and something so many women are struggling with. The good news? It can be reversed in almost all cases. I have proof.
 
👉🏼Men, testosterone is taking a plunge across the board. This is not to do with age but is mostly lifestyle related. If you find yourself feeling tired and irritable, this could be it.
 
💁🏼‍♀️My most recent health challenge? Having a baby and the wild world of pregnancy and postpartum nutrition and exercise.
 
💡The one theme I have heard from many is “I want my body back”. Men = “when I was on the tools!”

I hear you.
 
And I think there is a much better way to approach these challenges.

Rather than asking for it back, how about we ask ‘what next’?

Stop looking backwards.

Lift your head up and face forward.

Get curious and get excited, because you COULD end up feeling better than ever.
 
I’m on a mission to prove it is possible to feel better looking forward, rather than constantly wishing for what once was.

Recovering from having a baby is a slow and arduous process that most people don’t see on the outside. But in time, I truly believe it’ll be possible to feel better than before 👌🏼
 
What do you reckon?

Let’s talk ‘resistance’ without a gym. And ‘cardio’ without running.

Today I walked up Tobin’s Track in Arrowtown, on my way to a consultation in Queenstown.

I added ankle weights to make it a bit harder. You might think I look like a dick… but I’ve learnt not to care 😉 My 20kg weight vest looks a HELL of a lot more ridiculous.

I’ve used walking up hills as exercise for years now. It is incredible for your leg muscles and also works your heart. Let’s also add in the mental health benefits of the outdoors, fresh air and the views.

Walking up hills is a brilliant combination with marathon training to build muscle and ankle strength (for injury prevention) without heavy weights.

It’s also amazing for postpartum women who don’t want to do high impact activities like running.

It is also incredible for fat burning. Building muscle and increasing your breathing at the same time = gold.

Muscles are metabolic sinks (burn more calories than fat tissue)… enabling you to eat more and still lose weight. And approximately 80% of fat is burnt through our breath. So getting your heart rate slightly elevated and breathing slightly more laboured is great.

There is a reason body builders with and spend considerable time on the step machine 😉

So, this is my time saving hack for any busy men, women, Mum’s, workers, business owners.

Got a question about the most effective exercise for you? Drop me a DM.

P.s. Charlie is at home with Dad today. Otherwise he’d be my 7kg addition 😆

35 Mistakes I Made That Kept Me Overweight For Years

Kicking off Spring with a BANG.

This is a collection of beliefs I held for years.

They are based on questions from you.

FOOD
🤦🏼‍♀️Trying to eat ‘low fat’
🥩Cutting fat off
🥓 Thinking meat was bad
🥚 Eggs were bad for my cholesterol
🍞 13 Ingredient bread was healthy
🥨Dry crackers
🥬 Just salad
🛢️ Chickpeas for ‘protein’ 🤦🏼‍♀️
🍚Thinking oats for breakfast was the best thing for weight loss
🍞Thinking ‘whole grain’ toast made it a health food
🍣Thinking sushi was healthy
🥖 Thinking convenience foods labelled low calorie were good
🥤 Thinking smoothies were good for me
🍦Not understanding the sugar content of my ‘healthy’ yoghurt
🍊 Thinking fruit and fruit juice was ‘natural’ so more was better
🥫 Taking packaging at face value ‘natural’
🍞 Believing I needed tonnes of fibre 🤦🏼‍♀️
🥒 Thinking raw was better
🧈 Butter was bad for me
🍹 That calories in caramel coffees and juices didn’t count

FITNESS
🏃🏼‍♀️ Just doing cardio
🍞 Thinking I had to eat carbs to fuel aforementioned cardio (ask me about my fasted marathon 😉)
💪🏼 Thinking weights would make me bulky 🤦🏼‍♀️
🏋🏼‍♀️ Thinking I had to go to a gym to move my body
🥩 Avoiding protein because it was for body builders and ‘growth’
👣 Not walking (because that was boring)
🏔️ Not understanding the potent mental health benefits of outdoor fitness
💁🏼‍♀️ Thinking daily exercise was ‘too much’

MINDSET
🧠 Had no idea that food affected my brain
❤️ Thinking hormones were just in girls heads
💤 Not knowing that sleep affected my appetite
⏰ Thinking I needed to be skinny by Friday (or holiday)
🥬 Dieting ‘hard’ until Friday
👙 Believing I needed to shrink rather than grow
💁🏼‍♀️ Doing all of the above for looks rather than the feels

There is a MUCH better way to live.

It’s all about eating well without restriction. Feeling stronger and happily lean (not skinny). And lastly feeling in control when it comes to your mindset.

It’s been an absolute privilege to help so many of you along the way. You’re proof that simply knowing the basics can make a HUGE difference.

Get ready for our Spring Series with plenty more insights to come

Perimenopause weight gain…

It’s something I hear on a daily basis.

The hormonal shifts are wild and I’m now one year closer myself!

This story from last year was incredible.

I hugely valued her honest and open story shared in our community group chat. (Yes, it’s a thing and it’s quite fun!!)

Imagine being 6kg lighter in around 8 weeks.

And this was just one of the small changes she felt as part of her shift in eating.

As she said, exercise was mainly walks.

It’s not rocket science but rather simplification.

Once you have the tools they work magic 🫶🏼

If you’re feeling some shifts in your hormones, energy, sleep and fat storage, feel free to reach out and ask me questions.

Our Bite Size Guides & Body Reset Transformation Programmes help simplify things.

Follow the link in my bio to check them out.

Or check out our Free Tools:
🫶🏼 Our Food For Thought blog (link in bio)
🎧Lifestyle Design Secrets Podcast (link in bio)
💁🏼‍♀️Drop me a line
[email protected]

Brand New Design + Our Birthday Sale 👊🏼

Get ready for a fun week of inspiration and more insights than ever.

There are a few emails on the way and I’m sharing lots:
👉🏼 The 3 Recipes I’ve been eating on repeat to lose 12kg postpartum
👉🏼 35% off all Programmes & Memberships
👉🏼 What I wish I’d known 10 years ago
👉🏼 NEW Weekly payment plans for Programmes as well as message support
👉🏼 Why you should never wait for the perfect conditions to start
👉🏼 A year of your experiences
👉🏼 What’s inside our programme (I’m lifting the lid)

So….. get excited. Take a look. And PLEASE don’t be shy.

This birthday sale is FOR YOU and it’s the kickstart I wish I had many years ago.

How to get started:
👊🏼BITESIZE GUIDES - including my Recipe Book now from $44
👊🏼PROGRAMMES - discounts are automatically applied in our shop. From $191.
👊🏼PROGRAMMES (paid weekly) - head to our Memberships page and use code BIRTHDAY35. From $75/week.
👊🏼MESSAGE ACCOUNTABILITY SUPPORT (for existing or previous customers) - use code BIRTHDAY for 35% off your first 3 weeks

Discounts are valid until Monday. Drop me a message to find out more.

Let’s celebrate our bodies and looking after them better than ever 😘

They might surprise you 👉🏼

Most of my meals look pretty darn similar.

A protein focus and lots of veggies, with delicious natural fats for flavour.

I’m also not shy about drinking alcohol. Or eating snacks. It’s not particularly on trend at the moment, with many people quitting, but if you enjoy it and have a healthy relationship with alcohol, it’s worth noting it doesn’t have to inhibit your fat loss. You just need to choose well.

Let’s take a look at what’s in the pictures:
🍔 A naked homemade burger with ‘caramelised’ red onion, ‘pickled’ beetroot and kale salad
🍝 Leftover Keto Tagliatelle mixed with sun-dried tomatoes, rocket and cottage cheese
🍗 Lamb chops and salad
🍸 A margarita (one of the lowest sugar cocktails out there) and lots of pistachios
🥩 Roast Lamb and rocket salad with cottage cheese and apple cider vinegar as dressing
🍖 Ribs and Salad 😋 (this was so good)
🍷 Local Pinot with Zero residual sugar (and no there was not just one glass)

I’m sharing these insights to show you that healthy eating, the way I see it, should be delicious. It should be about enjoyment, not redirection.

Now… drop me a line if you want any of the recipes or ‘how to’! 😋😋😋

Sorry but…your metabolism doesn’t slow down with age 😮‍💨 There. I said it.

What?!

Yep, sorry to break it to you, but it’s now a scientific fact that our metabolism decline (that so many people in midlife blame) doesn’t happen until well into our 60’s.

So, what the hell is going on?

💁🏼‍♀️You may feel different thanks to hormonal changes
💪🏼Your muscle mass may have decreased
👣 Your movement level may changed

So, how do you combat these feelings like it’s harder than ever to lose weight?

My beliefs, based on the science, is that you should start with this…

One of the biggest factors that determines your ‘basal metabolic rate’ is your weight and also your lean muscle mass.

Yep, that’s right… obese people tend to have HIGHER metabolisms than people of a normal weight. Generally speaking. As it takes more energy to get through the day. Interesting eh?

So, assuming you’re not looking to be obese, how can you try and increase or at least maintain your metabolism?

NUTRITION
🥩 Ensure you are eating sufficient protein to support your lean muscle (at least 1.6g per kg of body weight). Even if you don’t lift weights, you may need more than you think.

FITNESS
💪🏼 Resistance train and move… if you don’t move your muscles they assume they’re not needed. Muscles are very metabolically active. We should try and keep as much as possible.

MINDSET
🧠 Consistency is key. A healthy body is all about playing the long game. You won’t look ripped tomorrow. But will your body look quite different if you do the above two things for long enough.

What do you reckon?

Does this change the way your view your aging body and your ‘metabolism’?

Drop me a message and let me know.

As always this information is just the basics drawn from the scientists. If you want to know more, there is plenty of digging to be done…

Full article on the website with a meaty list of references 🤓💪🏼💁🏼‍♀️

Seeing no change? This is what 99% of you are getting wrong 👉🏼

Are you trying an 80/20 lifestyle?

Are you seeing no change?

What you’re trying to do 80% of the time is probably wrong.

I’ve been there 🙋🏼‍♀️

Trying really hard. Eating oats for breakfast, dry rice crackers, hummus and whole grain pasta and rice. It was all ‘natural’ and low fat. I should look like a supermodel by Friday 🤷🏼‍♀️

I would end the day starving and dejected. I’d end up eating pizza out with friends and drinking loads of wine …and thinking THAT was the problem🥂

Spoiler alert: I still eat pizza when I feel like and drink more wine than I should.

The 20% isn’t the problem.

If you’re ’trying hard’ 80% of the time and feeling no change, you have the wrong information.

If you can relate to this, ask me what I changed.

It’s not about restriction, but about learning what works .

Nail the 80% with the right food and the 20% matters a whole lot less 🫶🏼

…………..

Our Bite Size Guides & Body Reset Transformation Programmes help simplify things. Our ongoing accountability Membership Options make sure your lifestyle change is sustainable. Follow the link in my bio to check them out.

Or check out our Free Tools:
🥓Food For Thought blog packed with recipes
🎧Lifestyle Design Secrets Podcast (link in bio)
💫 Enter your email on the website to receive our Behind The (Kitchen) Scenes Newsletter: 1 Recipe, 1 Story, 1 Insight, Monthly
💁🏼‍♀️Drop me a line
[email protected]

My Super Easy Roast Lamb Recipe 🍖 1 Recipe, 1 Story, 1 Insight

Your Monthly Bites...What's on the menu?

1 RECIPE
My Super Easy Roast Lamb: Meal prep or entertaining...sorted. 1 Ingredient plus herbs... you honestly can't get this wrong.

1 STORY
Charlie's Corner: If anything is going to lower your resolve it's a newborn baby. Here's a few tiny insights into what's keeping me sane.

1 INSIGHT
Nature's Ozempic: SO many of you have read this article already, but it is so good I reckon it's worth sharing again. Are there any insights you weren't expecting?

Click to take a read:
https://wix.to/6npIg3w

Ozempic is in Wanaka. Yep, not many people know, but it's amongst us. But it's still pretty tricky to get your hands on in New Zealand unless you have a medical need.

Here are 5 natural tools you can use to act on exactly the same pathways as this family of 'miracle' weight loss drugs...

Nature’s Ozempic Natural Ways to Boost GLP-1 & Get Leaner A Deep Dive into Nature’s Ozempic: Natural Ways to Boost GLP-1 & Get Leaner

Have you heard? We've got brand new affordable membership options.

They are low key ways to help you out and keep you on track. Without having to fork out any upfront costs.

Accountability is so key to sustaining any health journey you begin. It's part of a key triad of Fitness, Nutrition.... and Mindset (which is where lots of us struggle).

Check out these FAQ's for more info and drop me a message if you have any questions at all.

Affordable Ongoing Accountability FAQ's Hi from me,

😮‍💨This happened to me yesterday👇🏼

Decided to go for a lake dip with my friend Anda (.nz). She was on her way back from a photoshoot. She got all excited that the light was nice and cracked out her giant camera.

Cue a moment of absolute panic from me😳

I’ve talked to lots of you about fear of the camera.

The truth is that we don’t hate ‘photos’, we hate what the photos show us.

They act as a mirror. They show us the lack of care we’ve taken of ourselves. They show us the misuse of our bodies… eating too much and moving too little. They reflect back our prioritisation of work/stress/procrastination over calm careful action🫠

I’m pretty happy with my body these days. Including all the ups,downs and constant changes. But this hasn’t always been the case.

I used to shy away from cameras and activities that would expose;
- My body
- Lack of fitness
- In the words of Bridget Jones …my wobbly bits 💁🏼‍♀️

So, this is your little reminder that Spring is not far away at all. Summer is on the way.

And feeling like this doesn’t have to be the case.

You have time 😘
You have choices 💪🏼
You have support if you would like it 🙋🏼‍♀️

Now, if you’re feeling uncomfortable. If you dread the camera or the summer, the ball is in your court.

It’s not what you think 😉Let’s get into it👇🏼

Everything you put in your mouth is a vote for the body you want.

Nail every food decision and you’ll get your dream body.

Nail 20 out of 21 meals in a week and I reckon you’ll be pretty bloody happy.

Let’s see why 👇🏼

If every meal matters does it mean you can never eat anything ‘unhealthy’ ever again?

Absolutely not.

Last weekend I ate a few things that didn’t align with the body I want.

Wondering why?

Why would I eat something that doesn’t align with the body I want?

🙋🏼‍♀️A menu with a terrible lack of options (everyone else thought it was GREAT)
🙋🏼‍♀️And a delicious crumble made with love.

Did I beat myself up about it?

No, and here’s why 👉🏼

When you stack enough votes (healthy meals & movement) in your favour…

You build yourself a stack of evidence to prove you’re a fit and healthy person.

It gives you incredible freedom.

It means I can eat deep fried calamari & crumble and it not affect my identity 👉🏼

The problem isn’t eating something ‘naughty’ every now and again.

It’s the story you tell yourself about what it means that matters.

If you tell yourself you’ve ‘’fallen off the wagon” and you’re a failure, you bring on a cascade of negative feelings. 👉🏼

If eating ‘‘bad food” gives you anxiety, you likely haven’t stacked enough evidence in favour of who you want to be.

If you still have hang ups about your ability to be a fit and healthy person, it’ll be a constant battle.

So, what do you do? 👉🏼

Start by learning what works.

If you don’t know, stop & learn.

Start stacking votes for the body you want and the person you want to be.

Start living with a hell of a lot more food freedom 🫶🏼

IF this resonates but you’re unsure how to start, drop me a message 👌🏼

Want the link to read it?

Comment MEPLEASE and I’ll send it to you in a DM.

Your Monthly Bites: 1 Recipe, 1 Story, 1 Insight

What’s on the menu?

🍽️1 RECIPE
2 Ingredient Creamy Protein Cups: So delicious and so painfully easy.

❄️1 STORY
Winter Reset Insights: Our ladies resetting are moving in leaps and bounds already. Yes, they’ve lost a few kgs, but they have also discovered a lot more...

💁🏼‍♀️1 INSIGHT
Ozempic Versus. Body Positivity: What a debate. The world is beginning to ask... does body positivity stand up to the test of the weight loss injection?

Our newsletter is designed to:
- Give you an easy recipe you can use straight away (some of you already have!)
- A story to give you insights into a real life story of lifestyle change, proving what’s possible
- And lastly an insight to make you think 😉

Click here to take a read:
https://www.amysfitnessandnutrition.co.nz/so/70P37nvB_?languageTag=en&cid=030bd4a4-5f3e-4fea-8e8e-694ce2d52d9c

The internet sells you a ‘result’…but here’s the truth 💁🏼‍♀️

You never win at fat loss, fitness, nutrition or body confidence. It’s a game you have to keep playing.

There is no end… All the fitness challenges and diets sell you the end result.

Why is this flawed? I want the end result!

Because you focus on the goal and when (and if) you reach it, you have no idea what to do next.

Learn how to play the game of fitness and nutrition and everything falls into place.

We work on learning to love the process, taking the action and a toolkit that makes life feel good again.

Once you know how to play, no one can ever take that away from you.

Together with fitness and nutrition, accountability plays an incredibly crucial role to this ongoing journey.

And (upon request) I have brand new membership options to help you continue your journey. Because health shouldn’t stop at the end of 3,6 or 12 weeks.

Keep your eyes peeled OR send me a message if you’re keen to know more right now 🫶🏼

Sunrise walks, seriously yum looking nachos…and plenty more 🫶🏼

The 3 week ladies are done and dusted! And what a 21 days it’s been (swipe for a peek)

Starting Week 4 💁🏼‍♀️the ladies doing 6 weeks are halfway through.

So, What’s happening?
- Learning to love walking despite the weather. It’s really not that scary. It’s why we invented coats 😉 you just need to reframe what you tell yourself.
- Eating delicious food consistently rather than restriction and then ‘falling off the wagon’
- Managing social situations and food… what to do when the family is cooking lasagne, bread rolls, followed by dessert 🤷🏼‍♀️
- Sugar cravings disappearing when you get your daily protein sorted. And tweak your mindset to refocus. Yep it’s chemical and often to do with your gut bugs 🤓

Can’t wait to see what the next 3 weeks have in store 😁

7 Hacks For Saving Money on Health & Fitness 👇🏼

It’s a time… I think we’re all feeling the pain of the weekly food shop.

It can be hard to justify spending money on health and fitness when we feel like the grocery bill leaves us empty.

As a society, our weight goes up during a recession/ hard times. It’s a natural stress response to fear and uncertainty.

As well as causing us to reach for comfort foods, the scarcity mindset it bleeds means that when we get the chance, many of us will over eat. It’s a natural bodily response to a fear of famine.

So, here are a few hacks that I use to save me $$ and make me feel better in the process:

- Cook once eat all week (frittata or breakfast bake = half the price of the cafe muffin or slice). Plus fewer trips to the cafe/ supermarket = much less spending on additional coffees/ treats.
- New fitness gear definitely helps the inspo (especially when your body is changing). I mostly shop secondhand. The majority of my P.E.Nation and Lululemon addiction comes from Designer Wardrobe or Recycle Boutique, for a quarter of the price.
- Even better sell… I also use these apps/shops to sell clothes I never use/wear or that don’t fit me. It’s easier to accept a changing life and/or body when you’re happy to let go (quite literally) of your old identity. Making money in the process, double win.
- Coconut oil for everything: the best make up remover (with a cotton muslin cloth… I bought a pack of 8 for Charlie), moisturiser, cooking, the baby… you don’t need a million different products with fancy names.
- Get crafty with your cooking. I’ll share the article again, but I use beef bones from the supermarket (usually $3-4) in the slow cooker to make slow cooked meat (snacks), bone broth (add veggies for a bloody delicious and collagen packed soup), skim the fat off the top and use it to cook with.
- Fruit going off that you haven’t eaten? Stew it and freeze it for crumbles/ baby food/ apple sauce for pork
- Moving is free… I love the gym. But baby + maternity budget means Free YouTube workouts and walking are my MO.

Are these helpful?

What am I missing that I need to know about?