Saħħa

Bye Melbourne 👋 onto the new home peerrthhhh

14/12/2022 Officially autistic with a sparkle of ADHD 🤤🫡

Breakfast 🙌🙌🙌

SMOOTHIE HYPE! 😀😀 Aka purple Hulk

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This is a super delicious and quick breakfast option! 😁 I was hesitant at first due to my love for oats, but this is a solid replacement!

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The ingredients include Blueberries, Banana, Oats, Peanutbutter, Honey, Protein powder and ice for goodness.

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This meal contains grams of 65carbs, 14g of fat, 40g of protein. Which brings it to a total of 652 calories.

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Ingredients.

1. Blueberries - 130g

2. Banana - 1300g

3. Protein Powder - 30g

4. Honey (Capilano) - 20g

5. Peanutbutter (Mayver's)- 20g

6. Oats (Uncle Toby's) - 40g

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This is a delicious breakfast option for those fast morning's! It fulfills my hunger cravings and keeps me going all morning till lunch. Change the macronutrients to fit your nutritional needs and give this one a go!

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Send me a dm with any questions, tag a friend and follow for more content.
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For all coaching inquires please email me on 📩 [email protected] @ Melbourne, Victoria, Australia

2018 is rapidly coming to an end. Hopefully lots of exciting things have come your way during Christmas festivities and more big things waiting to greet you as we approach 2019!!! Ohh the hype!! So much of it!! With it comes lots of opportunities to celebrate coupled with being surrounded by lots of food and drinks.
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So today I will be discussing how to tackle eating and drinking during this busy time of the year!
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It takes between10-20 minutes for our digestive systems to send the signals to our brain that we are satisfied with the food we have consumed. So one tactic can be to eat more slowly and have some time before refilling your plate, this will assist in not over eating. Interestingly if you do slow down you will actually enjoy the food more for its flavours thus feeling more content with less. So you would enjoy it more with ultimately eating less 😁
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Also try to be conscious of how you are feeling, stop when you are satisfied instead of feeling stuffed, you can try all the varieties of delicious food without guilt of having to work it off later if you are simply more self aware! So kick back, relax and enjoy! (in moderation ;))
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For all coaching inquires please email me on 📩 [email protected]

IT'S FOOD TIME!!!!!!! The best time 😀😀

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This is a dinner option which is pretty filling and high of protein! It takes a tad longer to prep due to using fresh ingredients but it is still relatively quick! 😁

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The ingredients include sweet potatoes, Bbq sauce, Salad dressing, Onion, Cucumber, Tomato, Lettuce and Chicken Thigh.
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This meal contains grams of 56carbs, 14g of fat, 46g of protein. Which brings it to a total of 556 calories.

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Ingredients.

1. Sweet Potato - 300g

2. Sweet Baby Rays BBQ sauce - 20g

3. Praise Italian Salad Dressing - 20ml

4. Onion - 25g

5. Lebanease Cucumber- 50g

6. Tomato - 50g

7. Iceberg Lettuce - 60g

8. Chicken Thigh - 200g
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This is a good tasting option and since i train at night it is also my post workout meal! It fulfills my hunger cravings and gets me full before sleep. Change the macronutrients to fit your nutritional needs and give this one a go!

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Send me a dm with any questions, tag a friend and follow if you enjoyed for more content.
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For all coaching inquires please email me on 📩 [email protected]
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@ Melbourne, Victoria, Australia

What are the most important factors in terms of physical change? Let's discuss!
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When first starting out in your health and fitness journey it can seem overwhelming. However any positive or productive change towards your goals is better than no change, no matter how big or small! There are some foundational tools which can be essential towards a successful change.
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Foundations:

The foundations include having a supportive social environment. It is so much easier if you surround yourself with people who support your goals and vision. If anyone really cares about you, they will support your decision to improve the overall quaility of your life!
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Having a basic physical activity program is another important factor! You need to create consistency and physical movement week to week. It can be as simple as going for a walk every day for 30 minutes, lifting weights three times per week or doing fitness classes a few times a week. You need to create an active habbit and progressively increase how much exercise you are doing (up until a certain point). Don't go from doing nothing to training 7 days per week, you will burnout and it is less likely to be sustainable.
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Create a health focused kitchen and groceries! This can be a tricky one due to no singular food being good or bad. However you can make more calorie and nutrient conscious choices. Be aware of what your putting into your body. Create meals which contain a variety of fresh and minimally processed foods, this is usually a good start. A rough guide is to consume five handfulls of raw vegetables per day, two servings of fruit per day, a fist size portion of protein four times per day and consume 3-4L of water per day.

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These are the basic fundamentals which a beginner can implement into their lifestyle. If you are a beginner give these recommendations a go. If you are at an intermediate or advanced level there are plenty of other things you can take into considerstion!
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For all coaching inquires please email me on 📩 [email protected]

IT'S BREAKFAST TIME!!!!!!!😀😀
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Since I've become really short for time lately I have been looking for quick and easy breakfast option to keep me going! This one goes down pretty well 😁
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The ingredients include Bagels, Nutella, Peanutbutter, Apple and Whey protein.
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This meal contains 73grams of carbs, 14g of fat, 45g of protein (With shake). Which brings it to a total of 613 calories.


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Ingredients.

1. Abe's Bagel Bakery (Mumtigrain) - 90g

2. Mayver's Smooth Peanut Spread- 15g

3. Nutella (Ferrero) - 15g

4. Granny Smith Apple - 150g

4. International Whey Protein - 35g
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It is a great tasting option and takes only a few minutes to make! Just ensure you add in a protein shake to reach your daily protein goals. You can also adjust the spreads as you please to reach your calorie/macronutrient targets. Everyone loves nutella though 😏
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Send me a dm with any questions, tag a friend and follow if you enjoyed for more content.
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For all coaching inquires please email me on 📩 [email protected] @ Melbourne, Victoria, Australia

Let's chat about Multiviatmins! 😃 Are they worth it?

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Well it depends... Multiviatmins are not a replacement for a well balanced diet. That should always be your main priority before taking any supplements.

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Purpose:
The purpose of multivitamins is to assist and support general health. It can also be a useful tool during dieting phases due reduced calories. Thus you would be eating low in quantity and less variety of foods.

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Which type should you take:
Keep it simple, which ever you can afford 😃

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How much to take:
1-2 tablets per day in conjunction with a well balanced diet.

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When to take:
Consume daily or when you think its necessary at anytime of the day. Fit it in at your own convenience. For me first thing in the morning is best to ensure I don't forget!

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Vitamins can be used jto ensure you are hitting all your targets. Consider it more in periods of dieting as a security blanket when food variety and quantities are low.

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For all coaching inquires please email me on 📩 [email protected]

Lets talk about training! More importantly consistent training! Yes the old wizard who lives in the hills is correct. Consistency trumps everything.

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With any exercise program you should aim to maintain good firm, aim for progression over the long term. Use periodisation and stick to the plan! Not for weeks, months but years 😁

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To reach any goal it takes time, you aren't going to wake up the next day being the ideal version of yourself. Truthlfully my goals still continue to change as I reach all my smaller ones. I'm never satisfied and I always want more! Having a big goal is hard to accomplish, focus on hitting all the basics over and over and eventually you will get there. There is no special program or diet, short cuts don't exist!

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Why is all this important?
This is important so you dont jump into the latest trend and hop from diet to diet, training program to program. Dont skip workouts, dont skip dealods or diet breaks. These will lead you no where running around in circles.

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Keep consistent and you'll see changes over time! Every day matters towards the big dream. If you fall off for one day here and there it is okay as long as you get back to it the day after. Keep the overall trend consistent.

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For all coaching inquires please email me on 📩 [email protected]

Meal Frequentcy!
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Should I eat every second of the day so I don't lose muscle? Should I fast to burn more fat and eat one meal a day? These are common questions! So lets discuss meal frequency!
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I personally have five meals a day every four hours or so. But this is just due to my lifestyle and my personal preference, otherwise I feel too full trying to cram everything in.
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Truthfully your body doesn't care if you eat two meals, six meals or over 9000! Yes meal frequency can be useful tool with factors such as hunger. However in terms of weightloss or weight gain it comes down to your diet as a whole. Your own individual calories for the day needs to be less than what your body burns to lose weight or more to gain weight. Not how frequent you throw food into your body! Calories is king. Your body doesn't care if you have two, three or six meals per day!
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Overall when it comes to creating your diet follow one which fits your individual lifestyle, preferences and one you enjoy! Being consistent and targeting your calories towards your goal is the most important factor. Don't sweat over the small stuff! keep it simple :)

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For all coaching inquires please email me on 📩 [email protected]