Troy Riches Fitness

Make this the year you start living a healthier lifestyle. Scan the code or click the link at the bottom. The programme begins on February 5th and runs for three four-week blocks. The programme advances every four weeks. You will receive a gym towel and shaker from Troy Riches Fitness, and you will be added to the challenge community, where you can see everyone's success stories and ask me any questions.

Let me help you reach your goals
https://www.trainerize.me/profile/troyrichesfitness/?planGUID=96099fd744324a41be47ba6978138a80

Roasted Veggies w/ Whole Grain Rigatoni

Easy ingredients yet taste so amazing!

Ingredients
Roasted Broccoli, carrots, and onion (details on roasting below)
Baked or grilled chicken
Spices of your choice
Whole Grain Rigatoni

Method
🥦*Roasted Veggies*
-On a baking sheet spread out chopped vegetables.
-Drizzle 1 tablespoon avocado oil and toss to coat veggies evenly.
-Bake on 350 for 15 minutes (this will keep them crisp and bright).
🍗*Chicken*
-Season chicken with spices.
-Grill or bake thinly cut chicken breast. (Bake 350 for approximately 15 minutes)
-Cook pasta according to package directions.
-Combine roasted vegetables and chicken.
Serve.

It’s important for you to be aware of what to do and what to avoid while pregnant in order to take care of yourself and your growing baby.👼

A few things to consider are;
👉Take prenatal vitamins.
👉Exercise regularly.
👉Work out your pelvic floor by doing Kegel exercises.
👉Eat a diet high in fruits, vegetables, low-fat forms of protein, and fiber.
👉Drink lots of water.
👉Eat enough calories (about 300 calories more than normal).

If you are currently pregnant and wanting some guidance, dm me today to begin your healthy pregnancy journey.

Pork souvlaki 🍢

Ingredients
400g lean pork shoulder, cut into 2cm chunks
1 tbsp olive oil
½ tbsp dried oregano
1 lemon, zested and juiced
½ tsp hot paprika
100ml fat-free yogurt
1 small garlic clove, grated
½ cucumber, trimmed and grated
2 red peppers/capsicum, deseeded and cut into chunks
2 Little Gem lettuce, leaves separated
chilli sauce, to serve (optional)
flatbreads, warmed, to serve (optional)

Method
👉Put the pork in a large bowl with the oil, oregano, lemon zest and juice and paprika as well as a good pinch of salt. Toss everything together to combine and leave to marinate for 10 mins.
👉Combine the yogurt, garlic and cucumber together in a bowl. Season with salt and set aside.
👉Heat the grill to high. Thread the marinated pork and the capsicum/peppers on four metal skewers, alternating between the pork and peppers as you go. Place on a non-stick baking sheet and grill for 3-4 mins on each side, or until cooked through and golden brown.
👉Serve with the lettuce, yogurt mixture and chilli sauce, and flatbreads, if you like.

Often our mind gets in the way of taking positive action and we put things off that we
THINK are hard work when in fact if we were to do those very things it would make our life far more pleasurable.

Often they aren’t even a hard task. We have just decided that they aren’t a high priority and keep putting them off. It’s a matter of shifting our mindset and making a plan.🤯

So this week's challenge is all about procrastination and accountability.

The purpose of this challenge is to help you identify the root causes of your procrastination, why you might be struggling to stick with the healthy habits you want, and how this is affecting your life.

I’d like you to ask yourself some questions and make a list of your answers.

1. What are some things in your life you have been putting off or procrastinating about?
2. By NOT taking action how is it impacting your life now?
3. How would your life be different if you took action?
4. What are you going to do to make some changes in this area?
Put the answers to your questions somewhere you can see them and take action this week...

To keep you accountable write your answer to number 4 and share it in the comments below!

Example of accountability statement:
This week I will…

Take this challenge with a friend and motivate each other! 👌👊

You know what? It's totally fine to start late.

It's more than okay if you look different from everyone else.

And it's perfectly normal to feel uncertain. You're going to change your mind from time to time. And that's OK. In fact, it's GREAT! It means you are growing and evolving. 💙

Succeeding isn't about being the first. It's not about looking a certain way or following a specific path. It's not even about being certain.

We are all unique—and so are our goals. If you don't end up where you thought you would, it doesn't mean you've lost. It means you've learned and grown along the way.

Your idea of what success means might be different to the next person.

No matter what stage of life you're in—whether you're just starting out or already established—you deserve to reach for your dreams. We all do!🙌

You have the power to take your life into your own hands and mould it into something extraordinary, every successful person started somewhere—you're going to do amazing things! Trust the process, Trust yourself and remember to enjoy the journey. Life isn't always just about the destination.👌

This Cauliflower Prawn Fried Rice recipe will change the way you think about cauliflower rice!

👉Ingredients
1 tablespoon sesame oil (the flavour is rich and more fragrant than olive oil)
1/2 cup brown onion
1 clove of garlic, minced
1 large crown of cauliflower, is run through a food processor to make a fine grain “rice”
2 cups carrots, diced
2 cups frozen peas
2 eggs, scrambled
2 dozen fresh or frozen prawns, tails off
1 tablespoon low sodium soy sauce or coconut aminos.

👉How to:
-In a large fry pan, cook garlic and onion in sesame oil on medium heat for 3 minutes.
-Add cauliflower, carrots, peas, and the scrambled eggs to the pan. Combine & cook for 2 more minutes.
-Add prawns and coconut aminos (or soy sauce). -Cook until prawns are pink and vegetables are tender.
-Serve it up in your favourite bowl.
*Serves 4

Are you ready to be your most hydrated? This week is a hydration challenge!🧊

There's a reason that "drink more water" is the world's go-to wellness tip, and not just because you'll feel better. Drinking enough water every day is pivotal to your overall health; in fact, about 60% of the human body is made up of water😮. That means that every single system in your body needs water to work properly, from digestion to temperature regulation to waste removal. When you're dehydrated, you can experience everything from headaches and muscle cramps to fatigue and confusion. SO it is important for our body to function at its peak.

Here’s what you can do:

1) Track your intake with a smart-watch or smartphone app
2) Setting an alarm on your phone that rings every hour with a reminder to drink water
3) Always keep a water bottle within arm's reach–super effective!👌
But if you’re not really a big water drinker these tips might help… get yourself a new beautiful drinking bottle to motivate you. You can also even add lemon wedges or cucumber slices to your water for a fresh burst.🍋🥒

So how do you know if you’re getting enough water?

Every person is different, so there's no magic number for how much water you should drink every day. The best way to tell if you've had enough water is by looking at the colour of your urine: if it's clear or light yellow, then congratulations! You're well-hydrated. If it's darker yellow or even brownish in colour, then you need to drink more water.

Every day this week comment below on this thread how much water you drank at the end of each day.😃

Getting in shape is not a sprint. It doesn't happen overnight, and there will be setbacks along the way. It may feel like you're doing a LOT of nothing for a long time, but that's because you're building your foundation. So don't pressure yourself into being perfect right away.

We all make mistakes and fall off the wagon sometimes, but don't stress yourself out over it. Instead, learn from those mistakes and keep on trying your best!🙌

So, find out what works for YOU—it might take some trial and error at first. But it's going to be OK!

Fitness is not a race between you and other people. It's just you, doing you, trying your best every day. That's what it's all about. Fitness is something that will always be there for you. If you fall, just pick yourself back up and keep going!

Take your time, learn as you go along, and ease into your new, healthy lifestyle. 💙

If you feel overwhelmed or like things aren't working out for you, try taking it slower and really thinking about what you want to achieve with your fitness goals. WE are always here for a chat if you need a bit of support or guidance. Or if you feel comfortable share in the group here. I bet there's someone else feeling the same as you. There’s power in numbers!

Start slow, and focus on getting better every day. Don't worry. You'll get there.😊

We are with you every step of the way! We got you!👊

Chocolate Oatmeal Breakfast Bowl

Ingredients
1/2 cup oats (measured dry), cooked
1 ripe banana, sliced
1 Tbsp raw whole shelled pepitas (or your favourite unsalted/raw seeds)
1 dark chocolate square 70-90% cacao, smashed
1 Tbsp almond butter

Method
Combine in a bowl and enjoy!

https://www.bornfitness.com/chocolate-oatmeal/

Walking Challenge

This week's challenge is the WALKING CHALLENGE!

Walking is one of the easiest ways to get healthier, and we want to help you take advantage of that. Try to walk as many km as you can each day. Whether you're a seasoned walker or just starting out, 10,000 steps a day can be done by anyone!

To get started, pair your phone with your pedometer (if it has Bluetooth) or download an app that will track your steps for you.

Then start tracking! Walk around the block on your lunch break, take the stairs instead of the elevator at work, park a little further away from where you need to be and walk. Walk the kids to school instead of driving or going for a stroll after dinner.

Every step counts toward a healthier lifestyle! 😃

Post your daily results in the comments and also, don’t forget to take a picture of yourself walking, post it to Instagram using , and tag us in it

Have fun! ✌️

You're going to have to get comfortable with feeling uncomfortable. Why?

Because no matter how perfect your plan might be, there's always going to be a reason why you can't do something.

It's easy to make excuses...

It's easy to let the world (or that little voice in your head) convince you that it'll be too hard, that you don't have what it takes…

or that you're just not ready yet…

But you know what? That doesn't matter. What matters is the fact that there are always going to be reasons why you CAN achieve your dreams, and it's your job to constantly look for those reasons and use them to get where you want to go.🙏

You can choose to do something about it. You can choose to look for reasons why you CAN achieve your dreams. You can choose to keep going, no matter what happens.

Don't let anyone tell you what you can or can't do! Because you can DO IT! 😁

Has there been a time when you questioned yourself and you pushed through anyway and you achieved something? Share with us in the comments…you never know you might inspire someone else to keep going!