Bodies by Laura

Sausage Rolls - 99 cal per serve 🤪

500 gm Extra Lean Pork Mince
1 onion
2 small carrots
1 zucchini
1 garlic clove
20 gm tomato paste
1 tsp salt
1 egg
60 gm breadcrumbs or almond meal
5 soft wraps (I used Woolies brand, can also use Mountain bread for even better macros!)
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Optional:
Egg
Sesame seeds

I used my Thermomix but this can be made by hand, chop all veggies nice and small, add remainder of ingredients and mix well.
Place some filling down the middle of each wrap in a log shape. Roll the wrap around the filling, ending with the seam at the bottom. Gently cut into portions with a sharp knife.
Brush with egg wash and sprinkle over sesame seeds.
Place on a baking paper lined tray and bake at 200 degrees for about 20 mins until crispy and golden.
@ Adelaide, South Australia

YOU have the power 💥

“EXERCISE IS SUCH A CHORE....”

I remember a time when these were my exact thoughts, I saw exercise as such a chore 😫, such a drag 😖, it felt like every inch of my being was against it, resisting it body and mind. But like anything the more you do it the better you get and once I started seeing results it became easier to show up. It was like a switch flicked inside of me and slowly it became part of my life. My new normal.

However getting to this stage took many failed attempts. I started and stopped many times, I tried many different things, but everything was short lived, because I didn’t give it time, I didn’t commit to it long enough, I didn’t give my body a chance to change, I gave up way too soon. I wanted a quick fix when there wasn’t one. I wasn’t supported, I wasn’t informed.

I know what your thinking, yes it is bloody hard, it’s tough, but it’s not hard forever! It’s going to take time and there will be times when you doubt yourself and whatever it is you are doing but this is exactly when you need to keep going.

So what I want to say is that YOU can totally do it if you commit and put in the work. Just remember when times get tough you are the only one that can CHOOSE to KEEP GOING and not give up. Just KEEP GOING that little bit longer until you see the results and I promise you, that will be enough to keep you motivated to keep pushing until you reach your goal and make it your new normal too!

Doing it alone is hard, my biggest piece of advice: Surround yourself with people who will support you and whom you can learn from, this can make all the difference 💫

Not sure where to start? Let me help you sort through the crap reach out and send me a DM! ❤️

What kind of cardio is best? LISS (Low Intensity Steady State) or HIIT (High Intensity Interval Training)?
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Both are great, both create a calorie expenditure.
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Which is right for you and how often should you do it? Well that depends on a number of factors:
⁉️What are your goals?
⁉️What are your current stress levels like?
⁉️How much time do you have?
⁉️What do you enjoy best?
⁉️What other exercise are you currently doing?
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Once again there is no one size fits all. Everyone’s exercise plan is different.
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I like to incorporate a mix of both. HIIT is my favourite because it’s quick and efficient, however sometimes my body craves LISS and so I’ll do that!
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Today I chose HIIT on the treadmill but you can do this workout on any piece of cardio equipment you can get your hands on, stationary bike, stepper, rower, hit the pavement!
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20 mins is all it takes, so stop scrolling (hit the like button first 🤣) and get up and move your b***y!
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20 mins on the clock
60 sec as hard as you can
60 sec slow & easy
Repeat

I like to double the level of the treadmill, level 12 for hard and 6 for easy! You do what you can, start where you are and improve from there!

You can totally achieve your goals!
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Mindset is everything, how do you speak to yourself?
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Try tweaking that little voice in your head that says ‘you CAN’T do...’ or ‘you HAVE to do...’ to ‘I CAN do...’ and ‘I GET to do...’.
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Always be kind to yourself, in actions and in thoughts. You matter so much!
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Its a game changer, try it and let me know how you go.
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Coaching Enquiries 📧 [email protected]

You can choose to live in fear or love which are you choosing? You are more than your limitations ❤️ it’s a beautiful thing when we step outside our comfort zone.

Celery Leaf Pesto featuring Timmy 🐶

Celery leaves are nutritious and full of flavour, I’m not a huge fan and used to throw them out because I didn’t know what to do with them - but not anymore, this pesto/dip is amazing, full of flavour 💥 give it a go!

300gm celery leaves
40gm Parmesan cheese
100gm Almonds
2 cloves Garlic, crushed
1tsp Salt
1tbsp Lemon Juice
Blitz all the above in a food processor until it resembles crumbs.
Add in:
1/2 cup olive oil
Blend to combine, enjoy!