Vicki Millar - The Healthy Balance

My healthy brekkie this morning. Feel so much better for getting those greens and protein in early 🌟🥰

Greek yoghurt, chia seeds, peanut butter and strawberries 🍓 🥜 ♥️ the perfect refuel after a sweaty F45 session 🌟

A nice close up of one of my new meal prep ideas 💡💁🏼‍♀️ got the from 🌟 roasted paprika chickpeas, cauliflower and capsicum with some pomegranate and parsley. I mixed in a homemade sauce which consists of Greek Yoghurt, Tahini and Lemon juice 🍋- simple! Gave me two portions although for a none-hungry monster it’d potentially split into three!! As a rule of thumb, on Wednesday’s and Thursday‘s I often have a veggie frittata then I go out on Fridays 💜

Super quick and nutritious lunch to get a vitamin kick between chocolate gorging😂 All about that Right?! 💁🏼‍♀️🥳 this is the most creative veggie meal I’ve made in a while- here I have a sweet potato, lentil and pepita seeds squished into a patty topped with some fermented ‘cashew cheese’, a poached egg, spinach and some avo 🥑🥚🍠 🌟 Just because you’re loving the chocolate, it shouldn’t mean you skip meals. I used to do it all the time and it results in the worst headache! Almost like a hangover! Happy Easter. Eat chocolate 🍫🐣 and lots of other stuff too!! 💜🙌🏼

Mixing that fitness with corporate life... Sales kick off time at a winery and still running a bootcamp at 7am 💪🏼🙌🏼 @ Balgownie Estate Vineyard Resort And Spa

What a stunning day 🥰 Yoga 🧘‍♀️, good coffee ☕️, sunshine ☀️ and a day ahead of exploring markets 🛍. I’ve said it once and I’ll say it again, can’t believe how much I’m loving yoga at the moment. I never thought I’d say it. In particular at 💖 it totally resets me and eases my stress for the week ahead. It’s challenging and I’m definitely not a natural but I’m getting there and it’s doing wonders for my mental health 😌🌟I think this is the first ever New Years resolution I’ve ever stuck to.... 💁🏼‍♀️🥳🌈

I can’t believe I’m saying this but I’m becoming quite the Yogi!!! 🧘‍♀️ there’s no better way to finish a boozy and fun filled long weekend than with a bit of yoga 🧘‍♀️🌟 since incorporating yin once per week and vinyasa once per week I’ve noticed huge changes in my range of motion in my other workouts. I’ve also found that by opening up my mind to ‘a different practice’ my anxiety and stress levels throughout the week are much more manageable. It’s not for everyone... it definitely didn’t used to be for me but I felt like it was time to give it a crack! 🌈✌🏼💖 it’s so important to remain open minded and well rounded when it comes to health and fitness. What works for one won’t work for all and lifestyle definitely determines what’s best in terms of achieving your goals (whatever they may be!) so get active guys 🥰💪🏼🙌🏼

WE DID IT 💪🏼 on a 38+ degree day we smashed the super triathlon! I think I found that 4km run harder than the half marathon because of the heat and the hot wind! It felt like someone was following me round with a hairdryer on full hot heat on both my face and neck!!! But it’s done ✅ so proud of everyone 🙌🏼🇦🇺💖

Life is literally a beach 💁🏼‍♀️🏝🏄‍♀️🇦🇺☀️🌊🌈

I sometimes have to pinch myself at the natural beauty that surrounds me. It’s not that the U.K. didn’t have it, it’s more that my life is just so much more outdoorsy than it used to be and the weather caters for it- even in Melbourne 😂😜There’s more space and therefore more room to breath ✌🏼 I now can’t imagine life away from the sea 🌊 it calms me, it’s my exercise, it’s my rest, it’s my party spot... it’s literally everything! As many of you may know, it’s not been easy and there’s continual challenges! However, it’s all about quality of life. If you don’t like something then change it! 💖 And I was born for the outdoors!!! Yes, I’m not as ‘skinny’ as I was when I first left the U.K. but that’s honestly because I never used to do anything outside of gym, work and strict diet. And for me, it was a coping mechanism for other things. It helped at the time, but I’m certainly much happier now and a totally different person with more variety, laughing and overall balance in my life.Why should we be defined by numbers? Wellbeing, longevity and overall health is so much more important! Socialise, laugh, go out, have fun, eat amazing fresh food, walk, explore and do what makes you happy and more importantly, healthy! Mentally and physically! ☀️🌈🇦🇺

The Health Balance was not so balanced on this bad boy! 🏄‍♀️ I’ll blame it on the hangover 😂🙈🇦🇺

Cannot begin to tell you how good this was! pizza base, smoked salmon, goats cheese, pumpkin, spinach, pesto and tomatoes - drizzled with lemon juice 🍋GET IN MY BELLY !!! Had to convince Alex to look beyond loaded salami pizzas and even he says this is better 💁🏼‍♀️💜🌈

Guess what I’m making ?! 🌶🥗🍆🥬🥒🥦🥕🥩

All the gear and no idea this morning 😂💁🏼‍♀️🌈 practising for the running leg of a triathlon I’m doing as part of a team. It’s only 4K so I thought AHHH EASYYYY 🌟 but no 😂🙈 aiming for 18mins and nearly died doing 18mins 30 this morning... I’m sure the atmosphere will help on the day. Managed to get a nice splash from a wave against the sea wall which is why I’m squinting 🙃💪🏼

BEFORE and AFTER my bootcamp 😂🙈 still trying to smile 😃🙌🏼💪🏼 quick lunch session, smashed it 🔥

Your belief system should be positive and empowering enough to influence a strong mental state and a positive attitude that will rise up to defeat any suggestion that you are destined to fail 🌈💜🌟

Take a look if you like 💁🏼‍♀️🌈

1 Year On – The Big Move, Loss, Illness, Aesthetics and Success. As many of you know, this time last year we packed our bags, sold most of our possessions and embarked on a 3-week honeymoon which was actually a stop-off on our way to fully emigrating to Australi…

As many of you know, this time last year we packed our bags, sold most of our possessions and embarked on a 3-week honeymoon which was actually a stop-off on our way to fully emigrating to Australia. Firstly, DON’T DO IT THIS WAY! Haha, it really took the shine out of our honeymoon and whilst we had an incredible time, we were both terrified of what the future held. [ 1,345 more word ]
https://thehealthybalancewebblog.wordpress.com/2019/01/24/1-year-on-the-big-move-loss-illness-aesthetics-and-success/

1 Year On – The Big Move, Loss, Illness, Aesthetics and Success. As many of you know, this time last year we packed our bags, sold most of our possessions and embarked on a 3-week honeymoon which was actually a stop-off on our way to fully emigrating to Australi…

Continuing along the trend of adding different varieties to my pack ups. I don’t change it completely but small little changes ensure I’m hitting my micronutrients as well as my macros. 9/10 times I add a meat so today I’ve added some eggs and bulked out with greens along with my seeded bread for added fibre and minerals (I use a really low ingredient bread mix from which is fortified with natural proteins) 🌈 don’t overthink your nutrition, get your veg, fruit protein and carbs. Make the veg the star of the show and accessories around it. Simples 💁🏼‍♀️ since doing this, my energy levels and blood sugars have felt a lot more stable 🧘‍♀️💗

This is what my meal prep is looking like these days.., don’t know why but am seriously craving raspberries with spinach at the moment.. WHO AM I?! 😂 one slice of seeded plant based protein bread from along with a portion of minced meat 💁🏼‍♀️ this is so easy, I usually switch over the meat for fish 🐟 but generally it’s a variation of the picture. I’ll either eat it all at lunch or split it out over the day depending on how I feel. It’s so simple, took me 5 minutes 🌈
Next week, I’ll try something different! My aim is to vary my lunches as much as possible whilst keeping them simple and easy for work 💖

Today is my last day of my holidays 💗🌈 I’ve had an incredible time but really, for me it’s been so useful to use the time to destress. I don’t think I realised exactly how stressed I was until I really stopped and started to relax 🌟 It’s not about increasing my workouts or going on detoxes, it was more about changing my approach. What I mean by this is I’ve listened to various podcasts, given myself cut off times for social media, read more, laughed more, stretched more and worked out each day based on how I feel! I’ve eaten probably more veggies than ever because I’ve explored different recipes and I’ve really enjoyed those benefits and subsequently, cut out my common chocolate binge habit (I still eat it but it no longer looks like feeding time at the zoo 😂). I’ve walked every single day along the beach 🏝 the calming blue just settles me.

These are all my happy triggers 🌟 it takes time and consistency to figure them out but I would advise to make it your top priority. 🌈 take some time for you, reflect on all you’ve achieved because when you break it down, you’ll realise how proud you should be of every little milestone. Set goals, not restrictions, GOALS. 💖

My biggest challenge will be maintaining this at work and along side my busy schedule. But I’m ready 💪🏼💁🏼‍♀️

Quick one ☝🏼 today’s workout was a leisurely jog along the beach, listening to my favourite Food For Thought podcast with (listen to this for some serious stress management tips and also the staggering effects of stress on all aspects of our lives!) then completed some stretches. Later on today I’m going to a yoga and attempting to practice some meditation 🧘‍♀️ 💗

Have a beautiful day wherever you are in the world 🌍🥳

Afternoon snacks 😋💖
Vanilla yoghurt, strawberries, raspberries and pecans 🌈💁🏼‍♀️

What a year 2018 has been 🌈 Had a Honeymoon, moved to the other side of the world, started a brand new career, had a mini stroke and lost my hearing in one ear, diagnosed with a lifelong illness, came to terms with the illness and have created a routine and can manage it relatively easily, experienced very painful and sudden loss of a best friend and an ex client whilst being the other side of the world 🌍💔 in turn I have learned more about creating by putting my mental health first and foremost, went on my first hike, learned to dive, played soccer, became a coffee snob, ate more greens and liked it, built a home, ran a half marathon for an amazing cause, started working out to feel good rather than to look good -SO SO IMPORTANT!!!!🌟 Made some incredible brand new friends that I honestly don’t know what I’d do without... and so much more!!!!💜🌟

I’ll do START STOP AND CONTINUE FOR 2019 ✅ START introducing more plant based meals- I’m not vegetarian/vegan but I believe I should explore more meals along those lines for both my carbon footprint 👣 reduce cost 💰 and to not feel as guilty about the animals 💜 ❌ STOP guilt tripping myself over small stuff. It’s easy to let anxiety overrule but I want to take a step back and weigh up the actual importance of something before I let it control my life/occupy my mind! 📝CONTINUE striving for balance and looking after myself mentally and physically. We only have one mind and body and what we do with it is up to us 💜

‘Gratitude is a powerful catalyst for happiness’ 🙏🏼
I can honestly say I’m truly grateful for everyone in my life and everything I’ve worked towards. It’s never easy achieving your goals and you are often faced with seemingly impossible choices along the way. Take a step back. Look how far you’ve come. 💜🌟 Treasure your health and wellbeing 🌈

Work-life balance is not something we can find. That’s because we use words as if this balance were a noun when in reality it’s an action verb. We cannot find balance because it’s a continual action with ongoing adjustments, just like the tightrope walker who constantly moves his pole to keep from falling... 🌈 🌟💗 @ Tallow Beach - Byron Bay

SUMMER ☀️🎄💗 so whilst my first official day of my summer holidays was mainly spent cleaning 🧹🧼 😓 I now officially feel READY for festivities and am in holiday mode 🥳 💁🏼‍♀️ especially as tomorrow I’m heading to Byron Bay for some pre Christmas relaxing 😎 you can find me sipping on my fav cocktails most days/nights throughout Dec-Jan 🍸 I’ll be using this time to just do what I love 💗 Eating, drinking, socialising, relaxing, beaching, exercising and exploring 👙🇦🇺 🏖 ME TIME 💆🏼‍♀️🎀

Tupperware life 🙋🏼‍♀️ So I’ve prepped a high fibre and high protein breakfast for tomorrow. This is turkey mince with broccoli, red pepper, spinach and egg whites stir fried together with a few yummy spices 🌶 🥚 🥦 why? 🤷🏼‍♀️ well as much as I do love oats (usually proats!!!) and have them regularly, it’s important to mix it up. The benefits of having high fibre and high protein savoury breakfasts are endless 📝 however, for me it’s all about balancing my blood sugars out (hence the savoury aspect!) and it begins with the first meal of the day! The vegetables provide me with my fibre, vitamins, minerals, hydration etc then the turkey and egg provide the ‘recovery’ I need for after my morning workout. It also makes me feel fuller for longer 💞 🔑 protein also has thermogenic capabilities meaning it takes more energy to process protein as oppose to carbohydrates and fat. In fact, protein has this ability up to 5 times greater than fats or carbohydrates. So it naturally kick starts your metabolism and promotes that stubborn fat loss safely and naturally! Who wouldn’t love that! 🌈 obviously we do need a ‼️ CARBS AND FAT ARE NOT BAD ‼️ it’s just about utilising our macros efficiently to make us feel the best possible version of ourselves ! However, it seems we’re reluctant to have such foods for breakfast and I really don’t understand why!! Pack in your nutrients first thing, start as you mean to go on and I guarantee you, it’ll transform your morning/day! 🎁 all in moderation guys, mix it up, try new things and find what works for you. Utilise the science that’s out there, be informed and know your body 👫 🧬

The sun is shining ☀️ My workout is done courtesy of ✅ loving my new pink set 💞on the way for my fav coffee at ☕️ Spending the day at the beach because it’s a scorcher today! 🏝 🌊 And finally, we’re going for the final of my bday celebrations tonight at .p for a nice date night 💜So many of my favourite things in one day!! 🌈 what a wonderful time to be alive 😃

Dinner the other night 😋💜🌈 salt n pepper bbq squid 🦑 and bbq veggies 🍅 🍆 simple, nutritious and yummy!! ☀️🌸

Some really simple meal prep using my Tupperware’s! Grilled chicken marinated in English mustard, wild rice salad (also contains rocket, feta coriander and pomegranate) then a hard boiled egg and some cherry tomatoes! 💁🏼‍♀️ so simple! 🌈 for dinner I’ll be having leafy greens and fish then breakfast will be my new creation of quinoa porridge soaked in cinnamon and rich chocolate protein powder. Snacks include blue berries, yoghurt and a protein bar... that’s me done ✅ perfect wholesome food to get me back on the wagon and feeling amazing and nourished 💁🏼‍♀️🌸☀️

It’s safe to say I’m DEFINITELY feeling fluffier than usual 😂🙈 but I’m totally ok with it! I’ve had so much fun over the past couple of weeks and haven’t paid too much attention to much else other than having fun! 💁🏼‍♀️🌸🌈 yes I’ve overindulged, but I’m not going to then go and starve myself to compensate... we’ve all been there and it doesn’t work! Instead, today I’m going to get moving, eat nutritious meals, relax and plan ahead for the next couple of weeks 🙏🏼 life is far too short to beat yourself up about overconsumption of cake 🍰💁🏼‍♀️ our health, both physical and mental, are the most important things. Sort those out and then the rest will come, but be kind and patient! It’s a way of life not a quick fix 💞 Don’t sacrifice your social life for unrealistic goals and instant results because it’s just not sustainable. Educate yourselves, get an experienced PT or read some books by EXPERTS, don’t just just believe a social media ‘influencer’ who happens to look pretty good because too often, they’re under qualified (or just not qualified!) and only provide short term fixes. Anyone who cares more about how they look rather than providing support and advice to others is not worth listening to! ❌ However, there are some amazing influencers out there that have studied for years and years and those are the ones you should follow!!! The ones that have become influences because of their amazing work, experiences and education are the ones target 🎯 Do your research and the answers will be clear 💜🌸