Body & Balance Health and Fitness

You don't have to try and create the perfect workout. Just move your body. It's great for the mind, body, and soul.

Broccoli sprouts are a nutritional powerhouse! They are a germinate seed of a broccoli plant and have an earthy taste. Add them to salads, smoothies, sandwiches, wraps, or dressings to add crunch and flavour.
They're a great source of protein, fiber, vitamins, and minerals.
Remember to wash them thoroughly before eating like any sprouts.
AND you can grow your own with minimal effort required.

This is becoming a regular thing whilst we travel....kids entertaining themselves whilst I study.

RECIPE TIME.....
These delicious fritters are a quick and easy lunch, dinner, or snack!

2x potatoes (I used desiree spuds)
½ sweet potato (roughly same amount as potato)
1x zucchini
¼ red onion
1x garlic clove
1x egg
1 tbsp flour or almond meal
1 tsp nutritional yeast flakes
Chilli flakes
Salt and pepper
Olive oil

I grate all veggies into a bowl, including onion!
Add egg, flour/almond meal, nutritional yeast, chilli, and S&P. Mix until combined.
Make small balls with mixture, then place in preheated olive oil and press flat. Fry until crispy and golden brown.

* You could add almost any veggies you wanted, to be honest! I'm going to try adding kale next time for more greens.

Squeezing study in every chance I get. I am finding this nutrition course so interesting. It's exciting expanding my little biz to offer my clients more.

Working on core strength and balance.
I'm only able to travel with minimal equipment (7kg dumbbells, ankle weights, and resistance bands), you dont need loads of equipment to keep your workout challenging.

Add cooked brown rice to this, and you've got yourself a complete plant protein meal 🌱

Proteins are a source of energy, they support cell growth, repair and function, and they're the key to building muscle and maintaining a strong immune system.
A complete protein doesn't only have to be an animal based meal. You can include a mix of nuts, legumes, and wholegrains to make a complete protein meal.
A complete protein will include all nine essential amino acids.
Essential amino acids can not be made by our body and are therefore essential to get through our food and drink.
Amino acids are building blocks that form a protein.
Adding a wide variety of vegetables (I love my greens) to accompany these paired proteins significantly increases the diversity of nutrients to nourish your body.

My office is forever changing.
Writing programs for online clients and getting some nutrition study in while I can.

5km morning run and then pilates at then beach. I have no online clients this morning, so I'm taking the opportunity to fit in my own exercise routine.

Homemade pizza for the win 🍕
I love making my own pizza dough and basil pesto, no additives or preservatives! Then, just add loads of veggies for flavour.

I'm opening up 2 new spots for my online personal training 💪
Do you need help with motivation and discipline around prioritizing exercise in your daily routine? Want to have flexibility around training times? Exercise at home to eliminate any travel time?
If this all sounds like you, shoot me a message for more details, I'd love to help you out.

Look at the focus 👀
Online coaching with Samantha each week has seen huge improvements with her technique, strength and overall health. Ready to hit new goals in 2023 and add an extra training session each week.