60 days of transparency…done. Now for the results!

I made it. 60 days of transparency. 60 days of reporting my dietary intake, my training, and my progress.

It makes such a difference being accountable to someone, anyone. Not many people have the strength to make good choices simply for their own health and wellbeing, myself included. It’s a sad truth, but being accountable to someone initially doesn’t mean it will always have to be that way. Once you have taken back control of each and every decision, you gain the confidence to make these decisions part of your day to day life. The decisions become second nature, and the best part – they are yours to own and wear with pride.

My goals for the 60 days were to limit refined sugar to just 2 days per week, to practice 90% compliance with my nutrition allowing me a 10% buffer (3 cheat meals throughout the week), to increase my resistance training sessions, increase strength, and to lose body fat.

I felt that my goals were realistic and achievable. There is no point committing to something if you know you won’t follow through. Don’t get me wrong, I certainly think you should aim for the stars, but I also believe in baby steps that lead up to the stars. Have an overall goal in mind, but have a realistic, achievable plan in place to see you get there, and reassess frequently to ensure you are on track. Without these frequent “check ups” be it in the form of body composition testing and re-measurements, fitness testing, or something as simple as trying on a pair of jeans that haven’t fit you in a while (and feeling them get looser!) how will you know if you are on the right track?

I had my measurements done at the half way point and was pleased with progress so I continued what I was doing. Had my results shown something different, minor changes would have been made. I wasn’t organised enough to take a “before photo”, but below is a shot at the end of my 60 days. I still have a long way to go, and with muscle lost in the last few weeks (possibly due to a high volume of cardio training or not enough protein in my diet to aid in muscle growth), I have a few adjustments to make, new goals to set, and more progress to make!



Week 1 vs Week 8

Weight: 65kg –> 62.7 (decrease of 2.3kg)

Lean Body Mass: 51.2kg –> 52.1kg (increase of .9kg)

Fat Mass: 13.7kg –> 10.5kg (decrease of 3.2kg)

Body fat percentage: 21.1% –> 16.7% (decrease of 4.4%)




Week 1: 11:18 (Goal 11:00)

Week 8: 10:59



Week 1: 26 on toes (Goal 35)

Week 8: 38 on toes



Week 1: 3.10 (Goal 4.00)

Week 8: 4.00



Week 1: 2.31 (Goal 3.30)

Week 8: 3.00 – I have to admit it was after a leg sesh that I remembered I had to do fitness tests, so happy with this time!


You learn a lot about yourself on a journey like this. My determination doesn’t end with my 60 day blog. I’m not in this for a quick fix and old habits will not return simply because I don’t have to report them. I now know I do have the strength to make conscious choices, my new challenge will be maintaining that strength to make the same choices for no one other than myself.

My body fat % is lower than it has ever been, and I am stronger than I have ever been, but there is always more room for improvement. What’s next? I will focus on training for a half marathon in 7 weeks, so my training will change to reflect my new goals.

I wanted to show you – my clients, and readers that there is huge potential to make positive change whilst living an enjoyable social life, IF you are willing to set a few guidelines in place to reflect what you feel are your weaknesses or limiting factors. We all have them – they come in the form of things we love a bit too much (be it chocolate, or big nights out) or our lifestyle (lack of time, or lack of motivation). I hope to teach as many people as possible how to win back control of their lives. Through food and fitness, I hope to teach as many people as possible how to find a balance in their lives. Life should not be about diets, or missing out on the things we love – the things that make us happy. Are the things that make you happy simply habit or do you genuinely want to eat that block of chocolate and wear clothes you are uncomfortable in? Have you simply let your fitness and health fall to the wayside and don’t know where to start the journey towards your best self? Ask yourself these few questions, and let the answers guide you towards change.








Day 57 – 59 (30th June – 2nd July) “No Time” is No Excuse!



 There are many excuses for not fitting exercise into your schedule, but not having time is not one I will accept.

Long days at the office? Get up 20 minutes earlier and do a 20 minute high intensity session (no equipment necessary) before jumping in the shower. Most people should have a lunch break so perhaps, force yourself out of the office and go for a walk or plan to meet a friend in the evening for a walk/jog/gym sesh as you are less likely to pike out if someone is waiting for you! Take gym clothes to work and head straight there when you finish to avoid going home, getting comfy and talking yourself out of training!

The fact is, if you want change…you have to change. If exercise isn’t something you can make time for, does your nutrition reflect your sedentary (not very active) lifestyle?

We all want to stay warm and cosy in winter, hiding our bellies under layers of clothing and then FREAK out when summer is approaching and it’s time to try on bikinis! How about training to stay warm, training to eat those delicious winter comfort foods we all love, and how about changing the common mentality of “getting in shape for summer” to “getting in shape for life”?

Decide today who you want to be, how you want to feel and what you want to train towards and then know this… you can’t get close to any of those desired outcomes without some sort of change.

Dietary Record for day 57

Breakfast: Pre workout – Greens juice. Post workout: 2 x breakfast frittata

Snacks: Raw Caramel Slice – still high in natural sugars so I fit this in within my 3 hour post workout window, 1 x peanut butter protein bar (homemade)

Lunch: 1 x Mountain bread wrap with hummus, ham, cheese and spinach

Dinner: (Post workout) Slow cooked chicken with chorizo and tomato, 1 x baked potato

Dessert: Avocado chocolate mousse

9am Strength  session – upper body

6.30pm RPM Xtreme (60 minutes)

Dietary record for day 58

Breakfast: greens plus omega 3 caps, 2 breakfast frittatas

Snacks: 1/2 cup grapes,(post workout) protein shake, long black with dash of milk & honey, peanut butter protein bar

Lunch: (post workout) mountain bread wrap with hummus, spinach, ham & cheese, raw caramel slice

Dinner: lamb pizza on rye mountain bread with tomato, capsicum, hummus, kale, cottage cheese

Dessert: peanut butter protein bar

1pm Tabata leg sesh – ouch!

Dietary record for day 59

Breakfast: (pre workout)greens plus omega 3 caps,  1 x breakfast frittata, long black with 1T cream (post workout) Protein smoothie (banana, 1/3 cup coconut milk, 2/3 cup water, 1 scoop vanilla whey protein)

Snacks: peanut butter protein bar, peppermint tea x 2

Lunch: mountain bread wrap with hummus, spinach, ham and cheese

Dinner: Burgerless bun from Grilled – lamb pattie, hummus, goats cheese, beetroot relish



6.30pm Flex & Stretch



Day 53 – 56 (26th – 29th June) Take Responsibility for Your Choices, After All…You Made Them!


Progress shouldn’t be taken for granted! Positive results should fuel more motivation to stay on track and set new goals in order to continue progressing!

2 weeks ago my body composition results were great… since then I have had a weekend down south (with no training and plenty of strikes) and this weekend wasn’t too different. I did manage to fit in a small run this Sunday morning, but I was out for dinner Friday and Saturday nights with no time beforehand to train, and my choices for dinner and dessert were delicious, yet complete and utter STRIKES!

If your weekends are much the same – action packed with no time to train – then you MUST take this into consideration during the week. Strikes (or cheat meals) are there to be used. Their purpose: to allow you to remain compliant the rest of the time. Don’t feel bad about using them. Enjoy, but schedule them!

My plan was to train on Friday afternoon, yet my ENTIRE body was aching from previous sessions, so it wouldn’t have been wise to train again. I had already done a leg session before RPM around lunch time, but this did not cancel out the indian feast I had for dinner. I certainly could have chosen to exclude rice from my meal, or say no to dessert…but I wanted rice, and I wanted dessert, so I was going to count this as a strike and move on with my weekend.

Saturdays I work until lunchtime and often have a bit on in the afternoon, so I either need to save a strike for Saturday nights (that’s if I plan to eat something that doesn’t fit in with my goals), or fit in a session in the afternoon. It sounds easy, and it can be, as long as you think ahead and plan accordingly.

Sunday night my plan was to fit in a strength session before having homemade burgers for dinner. I had used my strikes, so the session would earn me my burger in a bun and motivate me to train! Of course, the afternoon got away from me (due to a delightful afternoon nap), and my choice was this… train and earn the bun, not train, eat the bun and record another strike, or load up my plate with all of the delicious burger condiments and stay on track. I chose the last option. I had already used strikes Monday night, Friday and Saturday nights, so if I wanted to see positive results later this week on weigh in day, I had to make a decision that would fall in line with my goals.

If it comes to weigh in day on Thursday and my body composition hasn’t changed in my favour, the reasons for this will be clear, and I will have to take responsibility for that. I had choices to make, and I made them, knowing they were outside the nutritional goals I have put in place in order to achieve my goals…Results will always reflect our choices!

My point today isn’t to justify my strikes this week, it is teach you that plans and good intentions can change, for whatever reason (especially on the weekend!). If you know your weekends are not only crazy busy but also the time you are most likely to eat a non-compliant meal, then structure that into your week. Save your strikes for the weekend. You will always be faced with choices, and they are yours to make, no one else’s. No one else’s results will suffer because of your choices, yours will. So look at your week ahead, schedule your strikes, and use those scheduled strikes to help you make conscious choices during the week!

Dietary record for day 53

Brunch: (post workout) egg, ham, spinach and pesto wrap

Snacks: protein smoothie (raspberries, 1/3 cup coconut milk, 2/3 cup water, 1 scoop whey protein, 1 tablespoon cacao powder), 1 handful mixed nuts, long black with cream

Dinner: Chicken parmigiana with broccoli


6am RPM (45 minutes)

12 Flex & Stretch (30 minutes)

 Dietary record for day 54

Breakfast: 2 fried eggs with sautéed garlic kale

Snacks: long black with cream, banana choc icecream (frozen banana blended with cacao, medjool date, banana protein, honey and tahini)

Lunch: 2 slices cauliflower pizza (cauliflower base topped with garlic, baby spinach, bacon, capsicum, cherry tomatoes and feta)

Dinner: Indian Restaurant – buffet. 2 plates including rice, beef curry, potato curry, lentil curry, 2 small desserts, 1/2 scoop icecream (STRIKE!)


11AM Strength session (legs)

12 RPM Xpress (30 min)

Dietary record for day 55

Breakfast: Green juice , Protein shake (1/3 cup coconut milk, 2/3 cup water, 1/2 cup raspberries, 1 tablespoon cacao powder)

Snacks: long black with teaspoon cream

Lunch: 2 slices leftover cauliflower pizza

Dinner: Lamb burrito (Zambrero’s), 2 cups spiked coffee (hazelnut liqueur), toasted marshmallows (8?), 6 pieces natural confectionary liquorice (STRIKE)


Dietary record for day 56

Breakfast (POST WORKOUT): Omelette with natural yoghurt/cottage cheese/cinnamon and banana, raspberries, 3 mini breakfast sausages, long black with cream, green juice

Snacks: peanut butter protein bar, long black with cream

Lunch: 2 x mountain bread wraps with tomato & onion tuna, spinach and cheese

Dinner: Homemade burger with beef patties (3 mini patties to make up for no bun!), beetroot, egg, cheeses, spinach, roast capsicum, homemade hummus


5km coast run (hilly!)



Day 49 – 52 (22nd – 25th June 2014): Give Yourself a Break…and ENJOY it!

When it comes to holidaying (or even long weekending), I don’t mess around. I love camping or an escape out of town, and when I do, the rules don’t get packed in my suitcase.

I’m always keen to check out a new organic café, but aside from that, I generally eat what I want on holidays, and I refuse to feel bad about it. This weekend was no different.

I was heading down south with my mum and close family friend as a late celebration for Mum’s birthday which was in May. The only solid plans we had were wine, cheese, cards, sleeping in, and a wine tour. And that we did!

It is sometimes not until we remove ourselves from the hustle and bustle that is our life, that we can make important decisions, or simply regroup to step back into the game with a fresh mind.

The truth is, we all work too hard, for too little and we all need to stop. We all need to decide what is important to us and what brings us joy. We then need to sit down and look at what we spend our hours doing everyday and ask ourselves, “Is this getting me closer to my goals, and my best self, or further away?”



When you can stick to your plan, fantastic, but sometimes you do need to allow yourself to step outside of your rules and routine, have a break…and enjoy it.

I had a great time away, I enjoyed the amazing food and wine, and a break from training was nice HOWEVER I was well and truly ready for a training session by the time Tuesday came around!

 Dietary record for day 49
Breakfast: Banana, handful almonds, long black with cream

Snacks/Lunch: BUSHTUCKER Wine Tour – I have been on several of these tours and always manage to visit different wineries. Definitely recommend them! The tour drivers are always great value, and very informative and lunch is not your typical winery style/sit down 3 course meal. Instead you get a plate of typical (or maybe not so typical) bushtucker! Kangaroo, crocodile, homemade pestos, bush berries, fresh breads and for those who are keen – witchetty grubs…I was not keen and decided I wouldn’t be eating one for less than $1000! Check them out here.

Most of you know the deal with wine tours, you same a few white/red wines at each winery and then have an opportunity to purchase any you liked. We had a great tasting at “The Grove” including delicious liqueurs, a few cheeses at the cheese factory and of course á small handful of choc bits at the Margaret River Chocolate Factory…oh YES and a coffee with “cookies and cream” liqueur

Dinner: anti-pasto platter (cheese, dips, chorizo), 2 slices of chicken and bacon pizza, glass of rose, mineral water x 2

Dessert: good purchased from the chocolate factory

Lunch on "Bushtucker Tour"

Lunch on “Bushtucker Tour”

We sure know how to get out "platter" on

We sure know how to get out “platter” on

Last stop...Bootleg Brewery for a cider

Last stop…Bootleg Brewery for a cider

Dietary record for day 50
Late breakfast (was saving myself for lunch at Clancy’s Fish Pub in Dunsborough – which is closed on Mondays!): handful of almonds, long black with teaspoon cream

Lunch: Sumudra Café Dunsborough – shared a pumpkin, feta and pinenut pizza on spelt base, half a caramel slice (refined sugar free), and long mac with nut milk – this is an awesome café, a must see when visiting Dunsborough. Check it out here.

Dinner: Pizza on cauliflower base (AMAZING!!!). I had read about this but wasn’t sure how it would work until my trusty friend Lauren gave it a whirl. We had tried a spelt base in the past but this is much lighter, hides the cauliflower well and basically tastes like a cheesy crust pizza from your favourite pizza shop! Check out the recipe here


Cauliflower Pizza Base


Cauliflower pizza base topped with salsa, baby spinach, sausage, cherry tomatoes and grated cheese – AMAZING


Dietary record for day 51
Brunch: Running around like a maniac after my long weekend away, I didn’t eat until 10am. 2 x Breakfast frittatas with garlic kale chips

Snacks: apple & cinnamon protein slice, protein smoothie (1 banana, 1/3 cup coconut milk, 1 pineapple ring, 2/3 cup water, 1 scoop vanilla whey protein), soy long mac, 500m coconut water

Dinner: (post workout) Slow cooked beef curry (beef, mushrooms, zucchini, potatoes, and homemade curry sauce consisting of natural yoghurt, coconut milk, tinned tomatoes, and many spices)

Dessert: Homemade chai tea (thanks Lauren!) with 1 teaspoon rice malt syrup and almond milk

8pm Strength session (chest)

Dietary record for day 52
Breakfast: (post workout) 2 breakfast frittatas, long black with 1 teaspoon of cream and honey

Snacks: 2 handfuls mixed nuts, 1 apple, rooibois tea with a dash of almond milk and 1 teaspoon honey, apple & cinnamon protein slice

Lunch: leftover beef curry

Dinner: Chicken and chorizo with baked potato and homemade tomato and garlic pesto!

4 x omega 3 caps, greens with turmeric and grape juice

9AM RPM Xpress

12 Flex & Stretch 45 minutes

6.30pm Flex & Stretch 30 minutes

7.30pm Strength session (back)

Day 46 – 48 (19th – 21st June 2014): HUMP DAY!

So it’s hump day (calm down, I just mean Wednesday, half way through the working week). You have gotten over the common come down that is heading back to work on Monday, and if you had a large weekend you may just be starting to feel human again. Back to a bit of routine perhaps? What is driving you? Your upcoming plans this weekend! Isn’t it just a cycle of hanging for the weekend, the weekend going by way too fast and then counting down again? If this sounds like you, and your weekend usually includes

a) indulging in delicious food

b) getting your drink on

c) little or no training

or d) all of the above

then you need to find a way to save your cheat meals for the weekend when you most commonly use them. I’m not suggesting a Monday – Friday type diet because as you know, I don’t believe in any kind of dieting. I’m suggesting you use your weekend plans as motivation to stay on track during the week. If you veer off course, don’t throw your hands in the air (even if you don’t care) and write the week off. You will have weak moments, you will have moments when your brain is so exhausted that you lick that spoon of nutella before even having a conscious thought about it (I did that, yes). But that shouldn’t mean all of your good intentions, goals and planning have to go out the window. You admit to yourself that you are human, and shit happens, and you move on.

If 3 cheat meals isn’t realistic for you, aim for 5 initially…it’s all about coming up with a plan that you actually believe you can follow.

As a wise man once said…


Dietary record for day 46
Breakfast: bacon & egg wrap on mountain bread (toasted with cheese mmmm), long black with cream

Snacks: apple cinnamon protein slice, long black with cream, soy long mac, 2 handfuls savoury honey cashews

Lunch: (post workout) 6 pieces sushi (mixed), miso soup

Dinner: curried sausages (slow cooker) with broccoli

4 x omega 3 caps, greens

TrainingRPM 6am

Strength session 1pm (back)

 Dietary record for day 47
Breakfast: apple, peppermint tea

Snacks: apple & cinnamon protein slice, 2 x homemade chocolates, peppermint tea, long black with cream and 1 teaspoon honey

Lunch: (post workout) beef nachos with salsa, cheese and sour cream

Dinner: Chicken caesar wrap

4 x omega 3 caps, greens


Dietary record for day 48
Breakfast: 1 apple, soy long mac, apple & cinnamon protein slice

Snacks: banana

Lunch: toasted turkey & cranberry wrap

Dinner: cheese/dips/wine (think delightful platters, cards, wine, music)

Training: none

Day 43 – 45 (16th – 18th June) Are you Training for a Summer Body or Creating Habits for a Lifetime?

“Summer bodies are made in winter”…

does this quote motivate you or irritate you?

It irritates me because I believe you should be living a life that represents health and wellness day in, day out, all year round…not just leading up to summer because you need to put a bikini on!

I’d be lying if I said that an upcoming holiday doesn’t motivate me to train harder but I don’t give up my training in winter simply because the bikini gets put away.

My most successful clients aren’t the ones jumping from diet to diet, or those training in September for summer…they are the people who continue to get out of bed on the dark, freezing winter mornings, who create a routine, and form habits…they make lifestyle changes

What is your motivation? Do you have a routine? Is that routine working for you? If not, make a decision. ..to change something, or ask for guidance. Personal Training doesn’t have to be a long term commitment. ..it may be 1 or 2 sessions to discuss your routine and help structure a program based on your goals.

My coaching teaches long term lifestyle changes. I do not encourage dieting of any kind…I do encourage finding a balance in your life.


Dietary record for day:

Breakfast: 2 x eggs, 2 rasher bacon, sautéed kale

Snacks: apple cinnamon protein slice, handful nuts

Lunch: (post workout) 2 x Taco’s – beef, cheese, sour cream, capsicum, lettuce

Dinner: (post workout) Spaghetti bolognaise (beef mince, homemade tomato sauce, zucchini spaghetti)

Dessert: Banana choc icecream (1 frozen banana blended with 1T of each cacao, rice malt syrup and almond butter)


10am – Leg strength session

6.30pm RPM Extreme (60 min)



Dietary record for day 44:

Breakfast: protein shake (coconut water, pinapple, banana, protein)

Snack: 2 x breakfast frittata (after gym) with kale chips, apple cinnamon protein slice,  avocado chocolate mousse, long black with cream, 2 x homemade chocolates

Lunch: Miso chicken & bacon pasta (zucchini spaghetti)

Dinner: Chorizo and roast beetroot hash


Super easy and full of flavour!

Simply chop 2 chorizo sausage, 2 roasted beetroot, 1 red onion, kale & walnuts and saute in pan! Delicious as a meal itself or as a side. This recipe is from Sarah Wilson’s “I quit sugar”


Dietary record for day 45:


Long black with 1T honey, banana

Snack: apple cinnamon protein slice, 1 handful mixed nuts

Lunch: Leftover chorizo and roast beetroot hash


Dinner: 2 x kangaroo kebab with salad and chorizo & beetroot hash


6.30am-  30min Flex & Stretch

9am –  30min RPM Xpress

12 noon – 45 min Flex & Stretch

7pm – 45 min Flex & Stretch

Day 40 – 42 (13th – 15th June 2014) Results Feel Gooooooood

When it comes to weigh-in day, it is an awesome feeling seeing the numbers moving in a positive direction. The numbers I am referring to are lean mass, fat mass and body fat percentage.

At the 3 week mark I had my measurements done, and although the number on the scales hadn’t changed, I was pleased to report that my fat mass had dropped, lean mass had increased and my body fat percentage had dropped to 19.9%

Today, at the 6 week mark results were as follows:

Weight: 65kg (no change)
Lean body mass: 53.2kg (up by 1.3kg)
Fat mass: 11.6kg (down by 1.3kg)
Body fat %: 17.9 (down by 2%)

I was over the moon with these results, and when you start to get any results – be that simply feeling healthier, noticing strength gains, or your fitness improving, or a physical change in your body – you want more. The smallest amount of progress will feed you with more motivation.

I have made these changes by including 1-2 additional strength sessions in my training schedule, maintaining 4-5 high intensity sessions in my week (RPM or interval training that I instruct), sticking to 3 strikes (cheat meals) per week and limiting refined sugar to 2 days where possible. These goals are realistic for me, enable to me make a few less than nutritious choices from time to time when I am feeling like striking (and I sure know how to strike) or simply can’t fit in a session before something awesome like tacos!

It is important to understand that you don’t need to train everyday to make positive changes. In fact training 4 times/week could see you heading towards your best self if you ensure the sessions match your goals. For example, If you are trying to lose body fat it is important to get your heart rate up and feel uncomfortable in some kind of high intensity type session 1-2 times/week. If time is an issue for you, then hitting up a group fitness class as well as some form or resistance training to sculpt the muscle under that fat that is dropping off you, and a mind/body session such as yoga/pilates or my “Flex and Stretch” class to calm the mind – should be enough to see you making positive changes. It is at this point I must remind you that “YOU CANNOT OUT-TRAIN A BAD DIET”. So nutrition needs to be in line with your training.

So many clients I meet hate cardio (and let’s face it, most people don’t like feeling uncomfortable). So attending a group fitness class like boxing or circuit will see your heart rate in that uncomfortable zone of which I speak, training in a group or with a partner is motivating (you’re not in it alone!), and the variation of the sessions will keep your body guessing. If you find gyms intimidating, or prefer to train outside, then head along to one of my sessions for FREE and see what it’s all about!


Dietary record for day 40:

Smoothie: banana, 1 scoop vanilla protein powder, 1/3 cup coconut cream, 2/3 cup water, 1 teaspoon cacao powder

Lunch: (post workout)
Leftover kangaroo kebab with sweet potato mash

Snacks: 2 handfuls mixed nuts, 1 x coconut water, apple protein slice, 2 x choc coated flax crackets, long black with cream

1 x burrito (from Leonards), 1 x coconut water

7.30am Flex & Stretch
12 Rpm Xpress


Dietary record for day 41:

Shared apple & sage pancakes and mushroom bruschetta at Solomons Cafe, chai tea with soy milk & honey, long mac with almond milk

Snacks: protein shake (post workout), 2 handfuls mixed nuts, 1 homemade choc, 1 can coconut water (Wong coco)

Lunch: 1/2 gourmet sausage roll from butcher – amazing

Dinner: Hippo Creek Subiaco
Fillet with 2 ribs, chips and blue cheese sauce, shared heirloom salad and gnocci/mushroom/asparagus sides, 1 glass pinot noir, pumpkin pie – DELICIOUS

Strength session 3pm


Dietary record for day 42:

Late breakfast: bacon, eggs and pancakes with MAPLE SYRUP (yum)

Snacks: handful nuts, long black with cream

Lunch: 1 x mountain bread wrap with ham, swiss cheese and hummus

Movie snacks: double shot hazelnut latte, 4 squares sugar free dark choc with hazelnuts

Dinner: 3 x beef tacos with lettuce, capsicum, sour cream and grated cheddar

Dessert: 4 squares sugar free dark chocolate



30 min coast walk (no, this does not account for my breakfast, but an awesome start to my Sunday none the less)

Day 37 – 39 (10th – 12th June): Protein – What is it & Why do we Need it?

My last blog outlined the difference between essential supplements and non-essential supplements. Now I’d like to share with you the importance of one of those supplements and macronutrients – protein.

Protein – why is it essential in our diet?
First you need to understand that proteins are made of a long chain of amino acids. Think of amino acids as the building blocks of life. They are critical for nearly every metabolic activity in our body, as well as the structure and function of every cell. Without adequate intake, our bodies wouldn’t function very well at all!

There are two types of amino acids – essential amino acids that our body cannot make (and therefore we need to consume them in our diet), and nonessential amino acids (those that the body can make itself).

Without getting too technical, here are a few points to note about protein

* Amino acids are lost every day and must be replaced from outside of the body – hence maintaining an adequate intake of essential amino acids
* Consuming protein can increase levels of the hormone glucagon (which helps to control body fat). Glucagon is released when blood sugar levels drop and this causes the liver to breakdown stored glycogen into glucose for the body
* Post workout nutrition should include whole protein where possible, or in the least a protein supplement if you can’t stomach food immediately after a session, to decrease protein breakdown and increase the synthesis of protein (in other words – to rebuild and recover). After resistance training, the body is synthesizing protein for up to 48 hours, but for a short time after the session, the body is breaking down protein at a rate faster than it is building it – hence the importance of post workout nutrition!
* Protein uses the most energy to digest – around 20-30% of the calories in protein go to simply digesting it! Ie if you eat 200 calories from protein, your body uses 40-60 of those calories to digest and absorb it! Interesting huh?!

How much do we need?
The recommended minimum protein intake for a sedentary individual (sedentary meaning not very active) is 0.8g of protein/kg of body mass. This amount simply accounts for protein turnover (the minimum amount required for functioning, or to prevent deficiency), and during periods of training, protein needs can increase to 1.4-2g/kg of body mass

For example, for a 70kg individual this would mean 56g of protein…and what does 56g of protein look like?

A chicken breast would be around 25-30g

A scoop of whey protein powder would be between 20-30g

A tin a tuna in spring water would yield 16g

A hard boiled egg (large) would yield around 6g



Want to know more? Check out this article

Dietary record for day 37:
Breakfast: 2 rashers bacon, 2 fried eggs, sautéed kale, 1/4 avocado, long black with 1 teaspoon cream

Snacks: apple & cinnamon protein slice (recipe below), protein shake (1 scoop protein & 1 cup water), 1 cup grapes, 1 x long black with cream, 1 x chai tea with soy milk and honey

Lunch: Leftover chicken parmigiana (2 x mini serves) with broccoli

Dinner: Slow cooked lamb madras (2 cutlets, with veg – mushrooms, onion, potato), with 2.5 x cauliflower tortillas (pikelet size) – AMAZING served alongside a curry and so easy to make!

Dessert – cauliflower tortilla with rice malt syrup – they don’t taste like cauliflower at all!

6am Interval training session: 6 x 1km repeats (first 3 repeats at current half marathon pace, second 3 at goal half marathon pace)


Apple & Cinnamon Protein Slice

Apple & Cinnamon Protein Slice


This tastes like an apple crumble but the great news is… it’s low in carbohydrates and high in protein so you can eat it anytime! Super easy to make and kid friendly!

Recipe: Mix 2 egg whites with 1/2 cup apple sauce (I just stewed 2 diced apples and blended half).In a separate bow mix 5 scoops of vanilla whey protein with 1/4 teaspoon of cinnamon, 1/2 cup oats, and 2 cups of nut meal (blended nuts – I used walnuts, hazelnuts and peanuts). Stir in the wet mixture and lastly, fold through the rest of the stewed apple. Bake at 180 degrees for 10-15 min, cool and cut into muesli bar sized slices or 16 smaller portions as above (they are very dense and quite filling). Freeze and wrap in portions for an easy to grab snack!

 Dietary record for day 38:
Breakfast: Protein shake (1 scoop protein, 1/2 cup raspberries, 1/3 cup coconut cream, 2/3 cup water, 1 teaspoon cacao powder), 2 x omega 3 caps

Lunch: (post workout) 2 slices quinoa toast with scrambled eggs, long black with cream

Snacks: slice nut/seed loaf, apple & cinnamon protein slice, long black with teaspoon honey and cream, slice homemade choc bark (recipe shared next blog!)

Dinner (post workout) Entree – paprika chicken wing x 1 on1/2 cup steamed rice
Chilli con carne (beef mince, tin tomatoes, chilli con carne spice mix, 4 bean mix, spinach, small portion grated parmesan, 1 tablespoon sour cream)

Dessert: 1 slice homemade choc bark

Training: (BIG DAY)
Strength session (superset of DB bench with lat pulldown & leg press with prone hamstring curl) – 8am
RPM Xpress – 9am
Flex & Stretch – 1pm
Bootcamp (Boxing, kettlebells) – 6pm
Flex & Stretch – 7pm

Dietary record for day 39:
Breakfast: (post workout) polenta toast with mushrooms and scrambled eggs, chai tea with soy milk and honey

Snacks: Roobois tea with milk and honey

Lunch: 2 x bacon, egg, kale & whole egg mayo wrap (chia mountain bread wrap)

Dinner: 2 x Kangaroo kebab with 1 x roast potato, 500ml coconut water

Dessert: 1 x choc coated flax cracker (homemade), 1 x homemade chocolate


RPM – 45 min 6am


Day 34 – 36 (7th – 9th June 2014): Supplements

There is so much information out there, and hundreds of products on the market. Should you be taking a protein powder? Multivitamin? Fish oil? It can become so overwhelming, and often the information comes from a party who is trying to push their particular product. Here’s what you need to know.

There are two main categories of nutritional supplements –

1. Essential Nutrients:

– Present in food, which we need for normal physiological functioning (they must be ingested as the body cannot make them itself).

– Essential nutrients include essential fatty acids, proteins/amino acids, vitamins and minerals. You could also include phytochemicals/phytonutrients in this category.

Before considering an essential nutrient supplement, try to increase your whole food intake. If you find that your whole food intake is limited or not available, you can include the following supplements in your diet.

PROTEIN: a milk protein blend (if tolerated), however egg, rice or plant based proteins also do the trick

Whole food equivalent: Meat, dairy, eggs, legumes.

Frequency: Will depend on whole food protein intake. If these are met, intake won’t be as often. If daily protein needs are not met, intake would be more frequent.

FISH OIL SUPPLEMENT: high omega 3 content and at least 30% EPA & DHA

Whole food equivalent: Fatty fish such a sardines, salmon or anchovies.

Frequency: General recommended does is 2-3g of omega 3 rich fish oil/day.

* I use RxOmega # Factors available on iherb.com

To learn more about the benefits of fish oil, check out this article

GREENS SUPPLEMENT: A green food blend high in antioxidants, strongly alkaline and vitamin/mineral rich

Whole food equivalent: Fruit and vegetables!

Frequency: Again, depends on whole food intake. If your fruit and veg intake is high, supplement use will be infrequent.

* I use Health Force Super Foods Vitamineral Greens or Orac Energy Greens (both available on iherb)

PROTEIN-CARB DRINK: Should contain a mixture of quickly digested and well tolerated protein and carbs in a ratio of 2:1 or 3:1

Whole food equivalent: Any protein, carb rich food

Frequency: During a workout only – high intensity sessions where muscle strength or size are desired

BRANCHED CHAIN AMINO ACIDS (BCAAs): Containing the 3 BCAAs leucine, isoleucine and valine

Whole food equivalent: Any protein rich food

Frequency: During a workout only – high intensity exercise sessions where fat loss and muscle preservation is desired

If your intake is adequate most of the time, you may only need to keep these supplement handy for those hectic days, or when travelling/ when nutritional intake is poor.

2. Non essential nutrients:

– Nutrients that the body can make itself OR nutrients that aren’t required for normal physiological functioning

– Non-essential nutrients include creatine, glutamine, caffeine, beta alanine, green tea extract and other fat burners. These supps do produce some positive benefits when used to target a specific physiological system in need of enhancement.

I won’t go into all of these now, as there are far too many products to discuss, however a couple of the most common are outlined below. Aside from this, focus should always be on developing a consistent exercise regime and optimal nutritional intake.

CREATINE: In Layman’s terms –  can improve performance in high intensity events – for example, strength and power activities.

GREEN TEA EXTRACT: Stimulates the metabolism during weight loss phases . For more on green tea and your metabolism this is a great article.

Supplements can certainly be pricey, so before emptying your wallet take a look at the foods you are consuming. Try an increase your whole food intake and if you decide to purchase the supplements, be sure to read reviews and check out ingredients and servings/bottle label. Iherb.com have a fantastic range of products available, plenty of reviews for each product and being from the USA, prices are affordable (shipping costs minimal and based on weight).

Dietary record for day 34:

Brunch (10.30am): Veggie stack at Pure Bar Subiaco (grilled field mushrooms stacked with haloumi,1 hash brown and avocado), fresh juice (carrot, apple, celery, ginger)

Snacks: 2 x Long black with 1 teaspoon cream, slice of nut/seed load, white tea with sweetener, 2 x greens capsules (should be more but have run out!), 2 x omega 3 caps

Dinner: HELLO STRIKE NIGHT – Nachos (chicken, salsa, cheese and sour cream on top of Red Rock poppy seed corn chips), shared bowl of DVD snacks – m&m’s, butterfinger and mini freddo (I sure know how to strike) – Although I trained twice today, this is still a strike because of the high carbohydrate content and it was consumed outside of the 3 hour post training window


1 x 30 minute partner session with y PT client (Med ball squat throws – high knees, push up partner claps – plank, med ball sit ups – Russian twist) – 9.30am

RPM Workshop – 45min 1.30pm

Dietary record for day 35:

Late breakfast: Omelette (2 eggs, 1 rasher bacon, 1/4 red capsicum, 1/4 yellow capsicum, mixed greens, 1/2 cup grated cheddar), served with additional greens to balance the acidity of the eggs, 2 x omega 3 capsules

Snacks: (After lunch) 1/2 Lemon slice – recipe below!

Lunch: Homemade pizzas on spelt base – recipe here . Homemade tomato sauce on base (thanks Jade), mixed greens, ham, cheese, tomatoes, red onion

Dinner: Lamb Meatballs with zucchini spaghetti (still not sick of it yet!) recipe here

Dessert: Other half of homemade lemon slice – amazing and kids love it!


Frozen Lemon Slice

Frozen Lemon Slice

This is a combination of 2 recipes I found as the orginal one used oats, shredded coconut and dates in the base which I found tasted a little too much like white Christmas! I have used a nut meal base instead.

Blend 3/4 cup ground almonds ground and 1/4 cup rolled oats ground into a flour forms. Add nut 1 cup almond butter (or another nut butter), 1.5 tablespoons each of coconut oil (melted) and rice malt syrup and 1/4 teaspoons each of cinnamon and vanilla extract. Stir until a sticky cookie like dough forms.

Press into muffin tins and top with lemon sorbet like mixture. T make topping, blend 2 bananas, juice of 3 lemons, 1/3 cup melted coconut oil and 1/4 cup of rice malt syrup – so easy. Set in freezer and remove about 5-10 minutes prior to serving as topping will melt!

Dietary record for day 36:

Upon waking – 500ml water with 1 cap apple cider vinegar (amazing)

Breakfast: Choc berry protein shake (1/2 cup coconut cream, 1/2 cup water and small leftover serve of omelette from Sunday, 2 x omega 3 caps

Snacks: Apple-Cinnamon protein slice (recipe shared below), green tea, long black with 1 teaspoon cream

Lunch: Leftover lamb meatballs with zucchini spaghetti (post strength workout)

Dinner: Chicken Parmigiana with steamed broccoli


Home strength session (TRX and Kettlebells)

RPM Xtreme (60 min) 6.30pm

Day 31 – 33 (4th – 6th June): Biting Off More Than I Can Chew

Committing to blogging every day would be realistic if I didn’t feel the need to have an important focus or lesson within every post. I found myself up late at night typing away and it was my sleep that suffered. Lack of adequate rest is not a good thing at the best of times but certainly not a good thing when I have a 4.45am alarm and clients who are relying on me to be on my best game in order to motivate them!

If I am to continue putting in the effort to coach in this way, then realistically I need to schedule set time to blog, still reporting daily activity and dietary intake, but reporting a few days worth of activity in one blog. Wasn’t it in my very own blog this week that I said if something isn’t working (ie you aren’t getting the results you desire, or quality is lacking), something needs to change? So this will be one of the small changes I make in order to claim back some me time, and increase the quality of the time that I give to others.

This reminds me of one of my favourite quotes, and may seem a little extreme, however it can be applied to any situation that you aren’t happy with.

“If you find your here and now intolerable, you have 3 choices:

1) Remove yourself from the situation

2) Change something

3) Accept the situation fully”


There are never any other options. So if you aren’t finding joy in your day, if your days are spent doing things in a robotic, repetitive manner, and you find yourself complaining about your situation or being a victim of your own “story”, then make the conscious decision right now to take back positive control of your life.

It is so important to set aside time for yourself. My me time is a sleep in (7am is a sleep in for me!) – or just not having to set an alarm at least twice a week, eating breakfast at the kitchen table instead of in the car, a walk along the coast, putting my apron on and making the biggest mess I can in the kitchen (as well as a few hours spent Sundays getting my food ready for the week ahead), you-tubing new training ideas for clients or doing NOTHING at all. That’s what I consider me time, and If I start saying “yes” to everyone else and these things fall to the wayside I can’t be my best self or help others find theirs.

Below is my dietary intake and training for 3 days!

Dietary record for day 31:

Breakfast: 1 x breakfast frittata (egg, bacon, spinach, capsicum, cheese)

Snacks: 1/2 cup mixed nuts, smoothie (banana, 1 cup milk, 1 scoop vanilla whey protein, 2 teaspoon cacao, 1 teaspoon peanut butter)

Lunch: 1 x breakfast frittata (not enough!!)

Dinner: Chicken Parmigiana and steamed broccoli

Supplements: 4 x greens tablets, 4 x Omega 3 caps


Flex & Stretch class 45min – noon

Flex & Stretch class 45min – 7pm


Dietary record for day 32:

Breakfast: AMAZING smoothie – 1/3 cup coconut cream, 2/3 cup water, 1/2 cup frozen raspberries, 2 teaspoon cacao powder

Snacks: nut/seed slice

Lunch: leftover chicken parmigiana

Dinner: Homemade pizza – recipe below (super easy!)

Dessert: Lemon & coconut slice

TRAINING: none (luckily had my RPM covered as my head was still blocked up), 10 minutes of gross tabata with my corporate clients at the end of their session



Homemade Pizza on Spelt Base

The recipe for the pizza base is from the book “Make peace with your plate”, was super easy and would actually be ok divided into smaller portions to have with eggs or as toast.

You will need:

2 cups of spelt flour (although buckwheat will also work)

2 teaspoon of baking powder (or one of baking soda – I didn’t have BP)

2 tablespoons chia seeds

1/4 cup coconut oil

3/4 cup water


Combine all the ingredients, and knead until you have a dough like consistency (it won’t need much kneading). Roll out, and bake at 180 degrees for 15-20 minutes. Take the dough out, top with your favourite toppings (I used mashed avocado/garlic/chilli on the base), such as spinach, chorizo, sundried tomatoes and feta – bake for another 15-20 minutes or until toppings cooked and dough crusty – ENJOY!

Dietary record for day 33:

Breakfast: Apple-cinnamon protein bar (homemade by a client – will share the recipe when I recreate this weekend!), long black with cream

Snacks: soy long mac, 2 medjool dates, 1 salami stick

Lunch: 2 x chia mountain bread wrap with chicken, garlic hummus, sundried tomato and spinach, 250ml coconut water, 1 cup 100% apple juice

Dinner: 1 Xmini chicken burrito (the wraps seemed to be palm size!), 2 x chicken taco with chicken, cheese, lettuce, capsium, sour cream – this was meant to be a POST WORKOUT meal after a strength session at the gym but while serving it up I realised WE FORGOT TO GO TO THE GYM, which my partner found hilarious because he had been hoping I would forget! Oh well… STRIKE



Flex & Stretch 7.30am