Hello, Everyone! 

I know I'm usually a health-nut, but I have to confess that lately my eating habits have fallen a little from where they should be. Not far mind you, but enough for me to feel the need to assess how I'm approaching food.

I've been doing a lot of "mindless eating" lately where I'm not stopping and questioning the nutrition I'm getting. Or I'm just eating for the sake of it. I can be an emotional eater too, so if I'm feeling cranky I'll just load up on carbs because I think it will help (which it does for about ten minutes) but I know it's not good for me.

It's definitely normal to have an off-week and I'm not going to punish myself for it. This post is more about getting back on track with good eating habits and fueling myself properly again. I have to listen to my body and use what knowledge of nutrition I have to help me.

Start a meal diary

This is a great idea for keeping track of what you're actually eating and getting a look at the bigger picture. I have plenty of notebooks, so why not? Not only will I write down my day on a plate, but I will also keep track of the amount of protein I'm getting through the day (it should be around 80grams) just to see if any changes need to be made. After a while, keeping this diary will just become a habit and it'll be easier to make healthy choices. Especially on those bad days!

Cut out the dairy 

I've talked about going dairy-free on my blog before, and after trying it for a while I actually saw a difference. Not so much in my body (although that would come with more time) but with my skin. I've been getting more spots lately and I think it's because of having a few sneaky treats, as well as ordering normal milk with my flat whites. I'm going to be more strict with myself and avoid dairy where I can. It's going to be hard because I love my cheese!

Avoid carbs after 4pm

I was reading a book the other day that had an article from a nutritionist and this was part of her advice. And it makes sense! Carbs (healthy ones like potatoes and grains) should mainly be consumed for energy throughout the day. But unless you're planning on a late workout, your body will have energy and no where to put it. It will make for better sleep if I stick to protein and veggies for dinner, then some fruit and nuts for dessert. It'll be hard, but I'll thank myself later.


 

Drink water. And lots of it!

 About a month ago, I started getting into a good habit of drinking my water. It usually ended up to be about four liters a day. But I think with Christmas/New Year I lost a bit of my focus and those good habits went out the window. I could really feel the difference in my workouts too (and nobody wants to do CrossFit dehydrated!) I'm determined to up my fluid intake again and make sure I'm staying hydrated. I'm going to set something of a schedule for myself, e.g drink one litre before 11am, a second with lunch, my third by 3pm, a fourth at work, then finish a fifth litre before I go to bed. This way it means that I have goals to focus on everyday.


Preparation is the key to success! 

I'm not just talking about my meal prep here, but also with what I'm stocking in the cupboards and taking with me on the go. I find it handy to have healthy snacks ready for a pre-workout snack or something to have if I get hungry after work. Things like protein bars and pita breads (to fill with peanut butter.) I've even found a supplement store in my city that sells Lenny and Larry's protein cookies! I'm going to make it more of a habit to carry healthy snacks to stop me buying something that's going to set me back.

I don't think I'll be giving up my Thursday night McDonald's dessert runs with Steve (their apple pies gives me life after working hard all week.) But there are ways I can be more mindful of my eating and do what works for me. Also, with the CrossFit Open coming up in February my nutrition will need to be on point if I want to do well. Healthy carbs, lots of protein, and vegetables (all flavored with the best spices) are going to fuel my body to smash these workouts!


What eating habits are you trying to work on?
Steph x.

How To Successfully Eat Less Junk Food!

Before I get started, I should say that there's really no easy solution to eating healthy. It's simply something that takes a little time and determination, but is also something that every single person can achieve! Once I started on my own health and fitness journey, the less junk food I ate, the less I craved it. I've also gained a better relationship with my body and I never want to harm it by eating artificial anything (except for Chocolate Oranges at Christmas time, they're a given.)

I'm yet to find someone who is perfect when it comes to their diet. But I can tell you that the best part about having less junk food in your life, is that it taste so much better when you do have it. These suggestions might not work for everyone, but in my own personal experience they have worked wonderfully for keeping me on the right track with my eating.

Live 80/20

 You've probably heard this method of eating been thrown about by health experts, and it's something that I personally strive for everyday. The idea is that 80% of diet is filled with healthier options, but the last 20% can be whatever you like. You can eat well all day and then have some ice cream for dessert! It means that you can still have your favorite treats, just in moderation. If you're looking to lose weight, or just have a healthier diet, this is a great option to try. I swear some days I can be more 60/40, but at least I try, right?

Never go cold turkey 

You know how when someone would take something away from you when you were younger, and it made you want it even more? The same thing applies to food. I see a lot people try to go without chocolate for a month and it never seems to end well (but well done if you do it!)
The most successful way of eating healthier is to simply cut back on bad foods slowly, rather than cutting out of your diet entirely. Just have one biscuit with your afternoon cup of tea instead of two, or limit your takeaways to once a week. Having a couple of pieces of chocolate at night-time instead of none will help you eat better in the long run.

Simply don't buy it 

This has been one of the most successful ways I've been able to stay away from junk food. I stopped buying a packet of Pringles or punnets of ice cream in the weekly shop. If it's in the cupboards or the fridge, I'm gonna be pigging out on it at some point. Instead I replaced these with healthier options that I would enjoy when I felt like a snack. Like my favorite fruits, flavored rice cakes, nut bars, and Greek yogurt. Avoid the junk food isle at all costs and find clean snacks that you'll enjoy munching on instead. If it's not in your cupboard, you can't eat it! Simple.

Take a different route home

I think we all know the struggle of driving home from work on an empty stomach and passing our favorite food outlets on the way. You don't need that kind of temptation on your journey to a healthier you. If it's possible, drive or walk a different way to avoid a cheeky trip to the cake shop. If this isn't an option, carry a healthy snack with you for such an occasion. Munch on a protein bar and walk passed the lure of junk food and repeat to yourself "I don't need it!" You have the will power, I promise you. 

Prep your lunches  

This was always my biggest test when it came to eating healthy. It's too tempting to go and buy some kind of junk food for lunch that's quick and easy. If you struggle with this, then I would highly recommend having a packed lunch you can take with you all week. You could buy wholemeal wraps and fill it with delicious ingredients the night before. I personally love making a big stir-fry of brown rice and veggies, ready to go in containers for the week ahead. Preparation is key and if you have something delicious to take with you to work/school, then you won't be tempted by a guilty trip to McDonald's.


Use My Fitness Pal to track your calories

If you're serious about cutting back on unhealthy foods, then tracking your daily calorie intake and exercise is a brilliant way to keep yourself motivated. I don't use this app so much now, but when I did, it was a major eye-opener into how many calories were in certain foods. And I lost weight! It still makes me stop and check the back info on products to see what the intake is like (always watch for high sugars.) When you have a daily goal to hit, it makes choosing healthier options a lot easier and you can still have a treat if you have done well! It's an easy to use app and it can really teach you a lot about nutrition.


Drink more water 

This is a win-win method for anyone looking to eat and feel better. Set yourself an aim to drink 4-5 litres of water each day. An easy way to do this is by keeping a drink bottle with you at all times and sipping it throughout the day. You'll drink more than you think! By filling up on water, you'll be less likely to binge on unhealthy snacks and won't have to have eat so much at meal times. Also if you're properly hydrated, then you'll be less likely to get headaches and binge on food to make you feel better.
 


Don't be lazy, is only up to you

The realist thing about eating is that we are all responsible for what goes into our bodies. Relationships with food can be difficult, and I myself am guilty of turning to it when I'm stressed or upset. But at the end of the day if you are unhappy with how you're eating, the only person who can turn it around is you. If you want to feel better about your diet, then make the commitment and remember how awesome you feel for sticking to it.


I hope that was helpful for you guys! I know it's hard to cut out certain foods, but with good habits you'll be feeling healthier than ever!

How do you limit junk food in your diet?
Steph x.

Instagram Fit Chicks & Health Gurus You Need To Follow!

I absolutely love that my Instagram feed is full of amazing people doing amazing things. I get a lot of inspiration from scrolling through it during the day. Lately I've really been getting into the health/fitness side of Instagram and it's helped me stay on track with my own goals. Whether it's colorful fruit bowls, protein pancakes or workout options, I'm all over it!

I've found some amazing feeds lately and since they inspire me so much, I thought you guys might enjoy finding some new accounts to check out. It's not all just green goodness and squats either, wait until you see these macro friendly desserts...

Courtney Swan / realfoodology 

Photos: realfoodology Instagram

This amazing gal is on a mission to change the world...through food! Her feed is full of delicious and colorful eats that will inspire your healthy side. She's also a nutrition student, so some of her posts are accompanied by facts to help us all understand our food better. They're also incredibly beautiful and make me want to go out and buy green smoothies all day long. If that's not a positive influence, I don't know what is!

Kristina Mathewson / kmathewsonn

Photos: kmathewsonn Instagram

Look at those guns! Kristina is amazing for including her workout routine in her posts, with reps and all. I'm always on the lookout for ways to change up my routine, so I love her for this. She's also a massive fan of protein doughnuts (who isn't?) and other macro-friendly treats. I find her posts super-motivating and she's just a lovely gal!


Michelle / madlymish

Photos: madlymish Instagram

If you're looking for some killer gym-inspiration with moves to match, Michelle is your girl! She posts a lot of videos of exercises that you can incorporate into your own routine. Her captions are always worth a read as well. She gives details on reps, how she's feeling, and awesome advice. If you need meal prep inspo, Michelle will often share what she's eating too! Relatable and lovely, this girl is so worth the follow.


Sarah / eat.and.repeat

Photos: eat.and.repeat Instagram

You may be thinking "How can she eat desserts like that and look so good?" Well, she is one smart cookie! Sarah knows how to create macro-friendly treats that will make your mouth water. She's also amazing for encouraging her followers to never feel guilty about eating your favorite foods. We all need a healthy relationship with nutrition, and this gal will really help you with that. Anyone who is a fan of protein pancakes is a superstar in my books!


Heidi Somers / BuffBunny

Photos: BuffBunny Instagram

How could I not include Heidi in this list? She has become a big inspiration for me and is basically every girl's fitness BFF. She may be a famous model/YouTuber, but Heidi is really down to earth and is always honest about her struggles. She's goofy and also a total gym bad ass. I love the workouts that she shares and her Insta captions are often filled with motivational advice that can pick you up on a rough day. Never under-estimate her blonde locks and hot bod, she is one hard-working gal!


Jordan / thejordyjourney

Photos: thejordyjourney Instagram

This girl does not have the follower count she deserves for having such great content on her Instagram. If you're looking to follow someone who is passionate about health and fitness, then Jordan is perfect. She shares deliciously healthy snack ideas, plus lessons she is learning along her fitness journey. Such a lovely girl that you'll want to cheer for and feel inspired to make a few changes yourself. BTW, that transformation picture is only a year apart!


Natalay / fitnhealthy_

Photos: fitnhealthy_ Instagram

While Natalay loves fitness, you'll mostly find her passion for food on her feed. And it's a good thing too, because she is constantly creating the most amazing food that I want to make immediately. Her colorful snaps come with recipes for you to try out. She makes healthy eating beautiful and easy to create, even in a rush. If you're struggling for food ideas, Natalay is a perfect follow for you.


I hope you guys find as much inspiration as I do with these lovely ladies. I think it's awesome that Instagram is a place for all of us to come together and share our love of health and fitness.

Who are some of your favorite Instagram accounts to follow for inspiration?
Steph x.


You can check out my fitness journey on Instagram here!

My Current Weekly Meal Plan

I've always loved my food. It's genuinely the highlight of my day, its what gets me out of bed in the morning and I'm constantly thinking about my next meal. The further I got into my fitness journey, the more I thought about exactly what I was eating. I don't personally count my macros or calories, although it can be very beneficial to do so. But I am obsessed with nutrition now and it makes me want to keep this healthy relationship with my body.


I've started trying to actually plan out my meals for the week ahead, and I thought it would be fun to share it with you! I like to have six small meals (as opposed to three big ones) not only to keep my metabolism going strong, but also because that's always been the way I've eaten since I was a kid.

Planning your meals is such a great way to stay focused on your goals and help yourself stay on track. Plus it will save you time, so that you can spend it doing more important things. Like browsing food pictures on Instagram...

Breakfast: Proats, with Banana and Blueberries

This will bore some of you, because it's been the same for months now. But porridge is my favorite way to start my day with some good nutrition. It's quick, easy to make and very budget-friendly. I always top it with banana to keep me fuller for longer and some blueberries for antioxidants (and sweetness!) If you want a more in depth recipe, I wrote a post on it here.

1/3 cup oats
2/3 cup almond milk
A good dash of cinnamon
1/2 Tbsp vanilla soy protein powder.
1 tsp energy seed mix


Pre-Gym Snack

I'm going for two options this week: a Nutrigrain Protein bar or rice cakes with peanut butter and raisins on top. You preferably want something that's high in carbohydrates to give your energy for your workout. The protein bar is full of oats, so I love that it's light yet full of good stuff that's going to fuel me.


Post-Workout: Protein Smoothie

Because the majority of my training is strength-based, I always opt for a protein smoothie that I take with me to the gym. Being a smoothie, rather than a shake, means that I can add a few more nutrients that will help me to recover and get through the rest of my day. It's also amazing to take a couple sips of during the second half of my workout, so that I can get a boost of energy!

Smoothie: 
1 scoop protein powder
2 frozen banana pieces
1 tsp maca powder
1 Tbsp peanut butter
filled to max line with almond milk

Lunch: Meal Prep (Quorn, brown rice/quinoa, green veges) + Apple

Every Sunday for the past five months, I have been prepping my lunches. It just saves so much time and I can make sure to have a nutritious meal each day. Meal prep is always 1/4 protein, 1/4 carbs, and 1/2 vegetables. I went really simple with everything this week, but I packed it full of spices so it's going to taste amazing.
For some reason I just love having fruit after my lunch, and apples are my favorite. It's a good habit to get into if you are trying to build up your 5+ a day of fruit and vegetables!

Afternoon Snack: Tuna Wraps 

This is a great alternative to bread when you're trying to watch what you eat. I can pack these full of spinach, grated carrot, avocado, hummus, peppers etc. Tuna is another great protein source, plus it's full of omega 3s to help my brain stay in shape too! I chose a light dressing to bind it with, and these wraps keep me full for so long. If I get bored I can also make a healthy quesadilla with them!


Dinner

This is the one meal of the day that isn't planned out. Me and my Mum usually work together to come up with what we want to cook. She's a health nut too, so it's always a plate covered in vegetables and packed with chili. We might make halloumi fritters, vegetarian lasagne (with eggplant instead of pasta) or roasted sweet potato and salad. We both love cooking, so it's rarely boring.  

Dessert/Treat: Choc Protein Donuts or Chia Pudding Cups

This is probably the most dangerous part of the day for me. I always crave chocolate at night-time so I have to be careful. If I need to, I like to keep these mini choc peppermint bars hidden away. Sometimes you just need a chocolate fix!
 Along with my meal prep, I also made these donuts that are GF and refined sugar free. I don't have to feel guilty about them, yet they will satisfy my cravings. It's perfect! I also picked up these chia puddings that I've tried before and taste amazing. Chia seeds are also amazing for energy and hydration, so I need to add it into my diet more often.


This may seem like a lot, but I work out for roughly 2 hours a day and burning up that energy makes me hungry all day long. Gym-junkies tend to eat a lot and I can tell you that it's true! 

 How do you like to plan out your meals? Do you like doing it?
Steph x.


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My Pre-Gym Rituals!

I still find getting ready for the gym to be the most exciting part of my morning routine, especially because I know how amazing I'm about to feel. I was thinking the other day that I have a few little things I do every single time before I leave the house. I'm very much a creature of habit, so it makes sense for me to have my own pre-gym routine. Preparation is key, right?

I usually leave for the gym at about 9am. I don't mind going earlier, but I like to miss the busy morning traffic. I'm incredibly lucky that I get to be so flexible with my time. Here's how I get ready:

Blast my gym playlist

Music never fails to motivate me to kill my workouts, which is why I start listening to early into morning routine. Once I've done my morning blog work and I have to do some house chores, I put my headphones in turn on my Spotify gym playlist. It just gets me into a really bad-ass/superhero kind of mood that fuels my workouts.

Pre-Gym Snack 

I never used to eat anything before exercise, but after a while I noticed that half way through a session I would get super-hungry. When I'm at the gym for two hours I need all of the energy I can get, so a quick snack is really helpful. My usual is peanut butter toast, sometimes with raisins or a banana on top. Lately I've been loving these bars, which are full of oats and they give me great energy throughout my gym time. 

Hydrate 

I've tried to make it a morning habit to drink about a litre of water before I go workout. Obviously not all at once, but with my breakfast at 7am until 9am when I leave. I try to drink six litres a day, so this is a great start. And we all know how important it is to stay hydrated while you workout! This means I can go harder for longer and my body can handle whatever I throw at it.

Pre-Workout Drink

This is completely optional, but it works really well for me. I mix a scoop with about half a glass of water and down that sucker. I have to do it just before getting in my car to drive, otherwise I get uncomfortably energetic before I even get there. I always begin with a bit of cardio, so this boost of energy is awesome to get my workout off to a great start.


Organize My Supplements

 

I have two shakers that come with me to the gym (kinda feels excessive, but they are definitely needed.) The first is my post-workout protein smoothie that I made in out Nutri-Bullet. I usually mix in: almond milk, one scoop whey protein, some peanut butter, and maca powder. It honestly tastes amazing and acts as my treat for working hard. The second shaker has my BCAA mixed with water for me to sip on while I working out.

Look in the mirror and feel awesome

Hell yeah! You have to check your gym outfit and say to yourself, "I look amazing and I am totally going to kill this workout!" Learning to appreciate your body for what it can do and how far you've come is important. A little bit of self-love each day can be a powerful thing.

Go Over A Workout Plan

Sometimes with fitness, preparation is everything. To keep things interesting I try and do a different workout everyday I'm there. I have my set days (Mon-Legs, Tues-Arms, Wed-Chest/Back etc) but sometimes it's best to figure out exactly what exercises to focus on. I always enjoy my workouts more when I have a set routine to go through. You can do this with a journal, or even using notes on your phone.



There we have it, my morning pre-gym rituals that help me get in the mood and get prepared for my workouts. Obviously if I go in at about 7am, I just grab a banana and shot some pre-workout before I leave the house. But this is my current favorite routine.

Do you have any pre-gym rituals?
Steph x.

Daily Blog: Chocolate Protein Shake & Packing for the Gym!

Such a beautiful sunrise to start the day!

Back to my favorite porridge this morning. This guy is snoozing now, but he did wake me up just before my alarm today. Thanks for that Bud!

Gym OOTD: Nike tank, grey crop top from Cotton On Body, and some plain black shorts. 

Got my pre-workout, let's do this! 

It's chest/back day today and I'm still getting used to my new program.

I did a 5 minute warm up on the treadmill. I like to listen to My Songs Know What You Did In The Dark (Light It Up) by Fall Out Boy, when I run because the beat is the perfect pace setter. I usually kick up my speed by 0.5 each time time the chorus comes on to really push myself.

 Then I moved on to bench presses with 7kg dumbbells. I adjust the bench after each set, so that my body is pushed from it (raised back, flat, laying back.) I started on my x30 pull ups that I do throughout my workout between sets too. 

Next was bent over rows with 12.5 kg dumbbells. I do a drop set at the end where I do as many as I can with 12.5, 10 and 8kg.

I didn't quite make it through my set today, because my bad shoulder was getting quite painful and tight. I didn't want to make it worse, so I asked one of the trainers to help me stretch it out. It definitely felt better afterwards. She has similar problems and showed me some good ways to massage my shoulders, which will really help me later. 

She was also kind enough to say that I'm the most reliable gym client at the moment. Guaranteed to come in every single day. I thought that was really cool! It's nice when hard work gets recognized : ) 

Time for a run with Mum! Just gotta switch shoes and get some fresh socks. 

Had a really great run today. Super happy with the pace we have been keeping lately. The weather was beautiful too!

Protein time! I'm making a chocolate one again today because it just tastes so good, yet it's still healthy! Just vanilla protein powder, milk, cacao powder, frozen banana, and peanut butter.

Before I hop into the shower, I'm just rolling out my shoulders a little more with this genius invention. It's like someone digging their knuckles into your sore spots. Perfect after a double workout.

Time for lunch and I'm just having my meal prep. I also having some of the kale chips that I made on Sunday and they're so good. Really glad I decided to have them. 

You know what time it is : )

Afternoon snack situation: grain toast, hummus, pickles, and a lemon protein ball. I've just been editing posts all day. I still feel a bit behind on some of them, but I'm planning on having a big catch-up session on Sunday.

Having some leftover cauliflower pizza for dinner tonight. I always make four, so that we don't have to cook dinner for the next night. Also had a makeshift salad on the side with quinoa and grilled haloumi. It was so delicious!

Currently packing my bag for the gym tomorrow. I'm going to be showering/getting ready there, so here are my essentials:

Towel
bag for dirty clothes
dry hair shampoo
makeup
body scrub
moisturizer
face cleanser

Also some gym essentials: headphones, training gloves, and a notebook to record reps if I want to. 

And of course a cool outfit to walk out feeling normal in! I'm going for a skater skirt, denim top and knee high boots. This is one of my favorites to wear. The winter weather has actually been okay, so I'm gonna take advantage of being able to wear a skirt when I can!



What are some of your gym bag essentials?
Steph x.