claudiatomczyk

What do you prefer ? 🤷🏾‍♀️

Personally, I rather train in the morning (not too early though haha, like around 9am). However, I noticed I perform better with my workouts in the late afternoon/evening. 🤍

In the end, it is what works best for you and your lifestyle.

Consistency is key 🙏🏽

Weekly reminders for you ✨

Remember I am only an inbox away if you are seeking some further guidance with your health goals 👊🏾

Afternoon walk and training session with our fluff ball.

If you’re a fur parent, I wanted to share Archies new protein shaker bottle 🤣

Just kidding, it is 2 in 1 portable travel bottle (with a collapsible bowl) which I think is such an awesome idea.

It is a reusable food and water container designed with two compartments to keep your dog fed and hydrated on the go.

We got ours from .

Archie always thinks the bowl is a frisbee 😂🤦🏽‍♀️

Happy Wednesday 🙏🏽

Do you find yourself feeling stressed often? Are you a lover of essential oils?

Maybe you have never used them before.

About two years ago I started to use oils and now I absolutely love them 🤍

Essential oils are compounds extracted from plants. 🌱

The oils capture the plant’s scent and flavor, or “essence.”

Unique aromatic compounds give each essential oil its characteristic essence.

My favourite oil to relax and unwind is lavender. We have it diffusing for two hours every night by our bed side table when we go to sleep 💤.

Swipe through to learn about other essential oils that can assist with stress.

Save it for when you want to try oils next time. ✨

It is quite common for individuals to treat their health like fads; we’ll do a 4 week diet, we’ll join a 6 week boot camp, we’ll do a 5 day fast, you get the idea.

Now let me make it clear, I’m not saying these things don’t have their place – they do, they are great at getting people motivated and on the right track, but to ME health is so much more than a 4 week fad…it’s a journey and when people ask me how did I transform? I come back to this concept whereby transformation doesn’t happen through a quick fix.

A health journey really is about making changes to your lifestyle and assuming the role of student. It’s all about empowering ourselves to take control of our own health and make constructive changes. ✨

Everyones health journey is unique and different so the biggest thing is not to compare. Along my own journey I’ve learnt a few things, there will be ups and downs, you’ll probably take a few steps back and have days when you feel down, but hey, it’s called a journey! 🙏🏽

Once you throw the quick fix mentality out the door you’ll realise that the changes you’re making and knowledge your gaining about your own body is going to empower you for life and those around you.

New habits that you want to form may be challenging at the start of your journey but once you stick with these changes, they will become part of your daily routine. 🤍

Lets have a quick chat here. ✌🏾 I often get questions in my inbox from females asking how do I eat heaps of carbs? Am I worried for the sugar in carbs? Or am I worried about putting on weight. ✨

My answer is no. In my ebook I actually went into detail about the moment I started eating MORE was the moment everything started to change for me. I had more energy, I was performing better in the gym and I was actually starting to see and feel results. 👊🏾

Let me remind you, carbohydrates = fuel. 🌟

Even the simplest tasks such as breathing require energy, so when it comes to exercising our muscles rely on carbohydrates as their main fuel. However, muscles have limited carbohydrates stores (glycogen) and they need to be topped up regularly to keep your energy up. A low carbohydrate diet can lead to a lack of energy during exercise, early fatigue and delayed recovery.  

The general rule when I am choosing a carbohydrate source…

• If they are natural and fibre rich (complex carb) they are great for me.
• If they are stripped of fibre (simple carbs) they aren’t really doing me any favours.

Example of Complex Carbs:

Wholegrain bread
Brown rice
Oats
Quinoa
Legumes
(beans, peas and lentils)
Fruits
Vegetables

Example of Simple Carbs:

White Bread
Cake
Sweets
Chocolate
Fruit juices
Sugary drinks
Chips & Crisps

Whilst I limit the amount of simple carbs I include in my diet, all foods can have a place in a healthy diet. No food has to be excluded to achieve ‘health’, it’s all about moderation.

For me personally, I don’t tend to have lots of cake, chocolate, sugary drinks etc because I don’t feel great after consuming it.

So here is a great post that you can save to help you understand and remind you that carbs are good, they’re not an enemy.

🤍

Saturday glow up ✨

All ready to celebrate a friends birthday tonight!

Went to my fab hairdresser this arvo, ! We put a toner in my hair and then styled it into a low pony. Absolutely love the colour and the look 🤍

Outfit is Cameo Collective from 🙌🏽

Something to think about 👆🏾

Focus on living a healthy lifestyle and the results will come.

It’s not just about training 7 days a week....

What about your sleep?
Hydration?
Nutrition...Are you actually eating ENOUGH?
Are you training with weights?
How’s your mindset?
Alcohol intake?
How consistent are you?

The thing is, when you focus on becoming the best version of yourself, not only will you feel incredible inside and out but you’ll also hit your goals AND see and feel the results you’ve always dreamt of.

🤍

Here are some weekly reminders for you, don't forget to check in, re access and remind yourself of how well you're doing. If you want to make a change then why not decide and start tomorrow.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you feel like someone close to you would benefit in reading the below then tag them so they can see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. What steps did you make today that bring you closer to your goal?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Don't try to rush progress. Remember- a step forward, no matter how small, is a step in the right direction.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. The moment you want to quit, is the moment you need to keep pushing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Stay dedicated. Its not going to happen overnight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5. Motivation is what gets you started. Habit is what keeps you going.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6. You can never expect to succeed if you only put in the work on the days you feel like it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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7. Exercise not only changes your body. It changes your mind, your attitude and your mood.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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8. A healthy outside starts from the inside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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9. Fall in love with taking care of yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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10. Today is your day to start fresh, to eat right, to train hard, to live healthy, to be proud.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You've got this!! x

Are you struggling to find routine when working out?
Are you finding it challenging to stay committed longer than 4 weeks of your health kick? If so, take a moment to read and learn my five ways to assist you in regular exercise.
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I get asked often;
- How do you stay motivated?
- How do you stay consistent and just not give up?
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The answer is HABITS. I have (over many months and years) formed a healthy habit towards my health and fitness.
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Let me guess, You’ve joined a gym, started training and set goals for yourself, but there’s a problem — you can’t seem to get enthused about working out.
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Let me remind you, everybody has days when it’s harder to get in the gym, but if you consistently dread your training days, there are a few things you can do to get in a fitness mindset.
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Try these concepts for those times when you don’t feel like working out.
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Save these little reminders for the times when you are struggling. 🤍

BUILD MY BOWL ✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What works well for Daniel and I when it comes to our food; ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. We like to cook up a range of foods (for example, different vegetables, meats, rice, potatoes etc)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. We then make bulk of it (which only really lasts us a few days haha) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. When it comes to lunch time we pull out all the cooked food and we then build our own bowls to eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here in this bowl I have ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Brussel sprout mash⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Zoodles⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Atlantic salmon with sweet chili and ginger on top ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Cauliflower rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Tomato and mince sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The great thing is that all this food was pre prepared so when we are short on time or can’t be bothered cooking, it doesn’t matter because we can still eat well as the food is already there 🙏🏽