Day 25 (29th May 2014): A Post-Workout Breakfast Worth Training For!

I’m sure most of you have heard of or destroyed a few Reece’s Peanut Butter Cups?! I can thank (hmm or maybe I shouldn’t) my friend Barbara for putting me onto them all those years ago in Adelaide.

Anyway, I don’t know many people who don’t love that magical peanut butter and chocolate combo – and this recipe,  based loosely on a recipe from John Berardi’s “Gourmet Nutrition” cookbook , definitely motivates me to train in the morning in order to smash this “Post-workout” meal!

What is a “post-workout” meal? I hear you ask… Well friends, a post workout meal is simply one higher in the carbohydrates that are generally best consumed in the 3 hour window post exercise.

Chocolate Peanut Butter Oats

Chocolate Peanut Butter Oats

 

To make:

Wait for it, it’s complicated…

Combine 1/3 cup oats with 2/3 cup of water, stir in 1 tablespoon each of cacao powder, peanut butter (100% of course) and rice malt syrup (may use honey, agave or a small amount of stevia to sweeten instead) – cook on the stove or in microwave! Super easy and warming on a winter morning after training! – ENJOY!

 

Dietary record for day 25:

Breakfast – Reeces Oats (worth training in the morning to have this delicious post workout meal)
Snack: slice of nut/seed loaf, 2 x homemade chocolates
Lunch: Roasted kale chips with tuna, flax crackers and sunflower seeds
Dinner: Beef meatballs and zucchini spaghetti

Training:
RPM 6am

Day 24 (28th May 2014): When You’re Not Getting the Results You Want…

If your body composition is not improving, something needs to change. If you have been training for months and not seeing the results you want, something needs to change. Whether that be the timing of your intake (it could be as simple as that), the intensity of your training (remember – you don’t need to train every single day to achieve results…training at an intensity high enough through training or sessions that get your heart rate up, 3-4 days a week can be enough), or most likely – what you are putting in your mouth.

Progress can start from something as simple as changing the way you think about food, cutting down that chocolate bar from 5 days a week to 4 (baby steps) or including a workout before going out for a high carb meal out. Start small! Are you mindful of what ingredients are in the foods you are eating? Are you aware that liquids count as calories too (especially alcoholic drinks)? Are you getting the vitamins and minerals you require? Are you getting the minimum amount of calories/day to see your body functioning at it’s optimum and to support your level of activity? Someone who sits a desk all day, and trains 1-2 times/week will not have the same energy requirements as someone who works on their feet all week and trains 1-2 times – even if they had the same goal of fat loss. There is not only that to consider but also your body type, and your tolerance to carbohydrates. If you are 100% happy with how you feel, look and perform, that is fantastic, but I haven’t met many people who are – so we can all become more mindful about what we are feeding our temple.

Don’t become overwhelmed by all of the information out there. Don’t jump from diet to diet, following the latest fads. You may get the results you want in the short term, but if you can’t possibly maintain that way of living you will soon be back where you started, or worse off.  There is so much to learn from people like Sarah Wilson (Author of “I quit Sugar”), Donna Gates “Body Ecology” and John Beradi (Precision Nutrition) – who all have one thing in common (In my opinion): striving for optimum health in a way that can be maintained long term.

For any female who has been on the contraceptive pill, taken antibiotics or has a diet high in sugar – you MUST read “Body Ecology” by Donna Gates. If you then decide that you want to try to cut out refined sugar, grab a copy of Sarah Wilson’s “I quit Sugar” and enjoy her recipes that all exclude refined sugar (and don’t taste sugar free). Be realistic about the way you choose to move forward in terms of nutrition. I know myself well enough to realise that from time to time I will want to have a bar of chocolate, or a glass of wine, or salmon benedict. So for me, allowing myself refined sugar 2 days/week (if at all), seems to be something I can maintain. It gives me that window of freedom which eliminates the guilt of cutting something out 100% and then failing or feeling resent! By cutting out the majority of refined sugars, introducing a greens supplement (if I don’t feel I am getting enough from whole foods), and focusing on balancing acidic foods with alkaline foods, my body deals with sugar better when I do have it. But to be honest…as I move closer to wellness, I’m finding I want it less. This is of course along with other practices I have put into place: the inclusion of whole protein (where possible) with every feeding, the timing of carbohydrates, eating every 3-4 hours and making sure my post workout meals include carbohydrates and protein – vital for replenishing energy stores, recovery and muscle growth.

 

10353447_10152056276057653_9084007013799439158_o

MUST BUY Books!

 

Dietary record for Day 24:

Breakfast: Protein shake (1 banana, 1/3 cup coconut milk, 2/3 cup water, 1 scoop vanilla protein)

Snacks: slice of nut/seed loaf, 1 apple, 2 x homemade chocolates

Lunch: chicken and roast vegetable wrap, 2 flax crackers,long black with 1T honey

Dinner: bowl of chicken and sweet corn soup, toasted chicken and roast veg wrap (with cheese and 1T sour cream)

 

Training:

RPM Xpress (30 min) 9am

Flex & Stretch (45min) 12

Bootcamp (Boxing & circuit) 6pm – want to join the fun? click here to book your FREE Trial classes!

Day 23 (27th May 2014): Looking Beneath the Number on the Scales

3 weeks into my “60 Days of Transparency”, I share with you my progress. If you have been following my blog  you will know that in the last 3 weeks I have had several decent strike meals, including pub meals, as well as a few birthday celebrations, and social events. My results are proof that it is possible to maintain a social life (and the food and beverages that go with that), as well as your sanity and still move closer to your goals.

Whether your goals are performance based, you want to change your body composition or implement a few new habits to get closer to your best self – it is possible. IF you are willing to look at that hard truths that are your weaknesses, downfalls, limiting factors or whatever you choose to call the reason you don’t look, feel or perform how you would like to right now. From there, you can set a few small goals and start moving in that direction. There will be times when you fall, or fail, or just don’t care and that is ok…so long as you pick yourself back up without the guilt and start dragging your feet until you can start to walk, jog and run again. (Metaphorically)

 

In week 1, my body composition results were as follows:

Body weight: 65kg

Fat mass: 13.7kg

Lean body mass (muscle, bone, blood, anything that isn’t fat): 51.2kg

Body fat %: 21.1%

 

Last night, my results came in at:

Body weight: 65kg (no change to overall weight)

Fat mass: 12.9kg (a loss of .8kg)

Lean body mass: 51.9kg (a gain of .7kg)

Body fat%: 19.9% (a loss of 1.2%)

 

I was certainly pleased with this progress, and I wanted to share this because too many people become obsessed by that number on the scales without understanding what is really going on! I can’t count the number of times I’ve heard clients say “I’ve been training so hard, and my weight isn’t going down”. Guess what?! Your body mass might not! That number you read on the scales is made up of your bones, your blood, your organs, your muscle, your fat, and your body water! Weight fluctuates daily for a number of reasons, so weighing yourself everyday (or worse, everytime you walk past the scales) is not healthy or accurate.

When taking girth measurements you may find that the numbers on the tape measure actually increase – don’t be afraid! Don’t throw in the towel yet! If you aren’t getting your heart  rate up, and your sweat on, in some form of gross high intensity type session a 1-2 times/week on top of your regular 10km jog (fantastic by the way but not high intensity) or your strength sessions at the gym, then you may be building muscle under that layer of fat that just won’t budge. No one loves being uncomfortable (although some of us do – I purposely participate in a GRIT plyometrics class weekly because I know I will hate every second of that 30 minutes, and swear at the instructor in my head, but I love to be pushed to that level – by someone else), but unfortunately, you have to step past that safe zone we all like to stay in, to make changes.

You have heard it a million times before and I am here to tell you again – your body gets used to doing the same thing over and over again. We need to make everything we do a practice, we need to try a heavier weight, or include a new (gross) class in our fitness regime, or switch up our 10km river jog for a hill sesh (yuck – take a friend), or an interval session. If you are not happy with your fitness level, or your body composition, or the way you feel – choose one small habit to change. Every single one of you can do that…one small change. Once you have decided what this will be – tell someone, because that makes you accountable.

The cheapest, and most accurate way to assess body composition, to find out the breakdown of your fat mass and lean body mass to obtain a body fat percentage, is to have skin fold testing and girth measurements done. Although not pleasant (more so to the ego than literally), these figures will give you a starting point, allow you to set measurable goals and track progress. The individual readings (as in, the skinfold site readings and specific girth measurments) will allow you to see where you are making the most progress (be it gain if that is your goal, or losing body fat).

To book a body composition session with me (which also includes a postural analysis), click here

 

Dietary record for day 23:

Breakfast: Coconut protein pancakes (delicious – RECIPE below)

Snacks: slice of nut/seed loaf, 1 x homemade chocolate, 1/3 cup cashews, 2 x breakfast frittata

Lunch: Veggie fettuccine (will share this one next week!)

Dinner: Chicken and sweetcorn soup (the easiest dinner you will ever make – AND kid friendly)

Dessert: 1 x homemade chocolate (these bad boys are around 50 calories woop woop)

 

Training:

30 minute boxing session 4pm

 

Protein pancakes

Coconut Protein Pancakes:

 

2 tbsp. coconut flour

2 tbsp. LSA

3 tbsp. protein powder

1/2 tsp baking powder

1/2 teaspoon chia seeds

1 tbsp. shredded coconut

1 egg

2 tbsp. coconut milk

 

Blend dry ingredients in a bowl, before adding wet ingredients. Pour approx. 2 tbsp. of batter into frypan for each pancake – I made 3. Top with your choice of fruit and ENJOY!

Day 22 (26th May 2014): A New Training Venue!!

The downside of working outside all the time is the possibility of numbers dwindling in winter. Yes, yes I know that the hard-core train in the rain, and yes, it’s refreshing if it starts raining during a session. But not even I want to wander down to bootcamp in the pouring rain!

Out in Swan View I am fortunate enough to use an undercover area at the highschool, however aside from corporate clients allowing me to train them in boardrooms/conference rooms or PT clients having me in their garages, there didn’t seem to be anywhere in the city area to take my sessions in winter. Then appeared “Smart Space” – 464 William Street! A funky, warehouse like venue that is PERFECT for our sessions! Thanks Riccardo for having us!

 

10363508_10152050826982653_7689617459787769008_n

Partner supine plank and tricep dips

 

Emma working us hard!

Emma working us hard!

There is now no excuse for not training during winter! Our sessions are ALWAYS different, and that’s the beauty of having several different trainers. They each have their own training style that appeals to different individuals. We would love to have you down at one of our 9 sessions/week (CBD and Swan View), so head to our booking site for all session times!

We welcome all fitness levels!

 

Dietary record for day 21:

Breakfast: 2 x breakfast frittata

Snacks: 1 cup red grapes, protein shake, slice of “life changing bread”, soy long mac, long black with cream

Lunch: 2 x mountain bread wrap with ham, cheese, spinach

Dinner: leftover spaghetti and meatballs

Dessert: Banana AND avocado choc mousse (combines my 2 usual recipes – this serves 2… 1 banana, 1 avocado, 2 x medjool dates, 2 tablespoon cacao)

 

Training:

Bootcamp (mainly boxing and upper body thank goodness as I could barely walk after the run yesterday!) 6pm – Thanks Emma, great session! For your FREE Trial sessions, click here

 

 

 

Day 21 (25th May 2014): Race day & Sunday Afternoon Cooking Class

 

It was race day and a lucky day it seemed! My training for the HBF Run for a Reason was basically non-existent (aside from a 2.4km and 3km run with my sexy new running bud), so I can thank my 4 RPM classes each week for a new personal best: 12km in 58.4 YEOW! And also my friend Lauren who kept me on my toes the entire race (We both admitted afterwards that we were trying to beat the other).

Fun runs are always an awesome vibe. Aside from that, you are supporting an important cause AND they are a great excuse to train towards something! So…what’s next? Book yourself in for the 2014 City to Surf, and join me Tuesday mornings in the city for interval training! Click here for more info 🙂

Fun runs always earn a tasty breakfast so you can bet your bottom dollar we went out for a delicious breakfast after the race. I chose breakfast bruschetta at Three Leaf Café in Joondalup.

10353442_10152048468157653_9015831380952106913_o

Breakfast Bruschetta

I spent the afternoon showing my lovely mother just how easy a bit of Sunday afternoon prep will make the week ahead. In 2 hours we managed to whip up:

– Breakfast frittatas

– Homemade chocolates

– Nut/seed loaf

– Spaghetti & Meatballs (dinner that night plus lunch the following day)

– Chicken and sweetcorn soup (for lunches during the week)

10301431_10152049274087653_864567044436651288_n

Breakfast Frittatas

Breakfast Frittatas – Great if you don’t have time for a sit down meal in the AM. Wrap in lots of two and eat on the way to work. I like them cold, but you could heat them up and even add a side salad and have for lunch. Recipe here

Spaghetti and Meatballs

Spaghetti and Meatballs

This serves 4 and is EVEN better the next day! Recipe here

10342914_10152049273957653_200259117064218654_n

Homemade chocolates (refined sugar free)

You can get SO creative with these. I have found that small cup size patty pans work best (and if you are likely to have 2, they end up being the same size as one of the medium patty pans I have previously used for the peanut butter cups. Recipe here

Life changing loaf indeed!

Life changing loaf indeed!

This loaf is absolutely AMAZING and I thank my friend Vic for sharing it with me (and mynewroots.com for the recipe!) It is so easy to make, full of healthy fats and great anytime! Do yourself a favour, cook up a loaf, slice it up and wrap in individual serves to make it easy to grab for work. Recipe here

If your week is crazy busy (and whose isn’t these days?), then a bit of prep on a Sunday will get you through the week with a few strikes to spare on the weekend.

Mobile cooking parties COMING SOON!

 

Dietary record for day 21:

Breakfast: pre-rrun (half a banana),

(post run 11am) breakfast frittata, long black with cream

Snacks: homemade chocolate x 2, long black with cream

Dinner: Sausage casserole, 500ml coconut water mmmmm

 

Training: 12km run in 58.04 (I’m SUPER proud of myself haha)

 

 

Day 20 (24th May 2014): Spaghetti and Meatballs

I have found a new favourite recipe and like most of my favourite new recipes, I will probably overdo it and then not want to hear about it again for quite some time.

Until then, check this out!

Spaghetti and Meatballs – the healthy version!

10333647_10152048468042653_8867983443391070656_o 10368866_10152048468102653_5452164270305081425_o

You will need:

2 zucchinis (spiral into spaghetti)

500g lamb mince

1 tin diced tomatoes

1 clove garlic – minced

1 onion diced

2 eggs

1/2 cup breadcrumbs

Combine mince, onion, minced garlic, eggs and breadcrumbs and roll into meatballs. Cook on a low heat until they start to brown, then carefully turn and cook the other side.

Blend your tin of tomatoes with garlic and whatever other delicious spices you enjoy to create your sauce, then pour over the meatballs and allow to the meatballs to finish cooking in the simmering sauce

Place meatballs on top of raw zucchini spaghetti and serve with parmesan. Once served I heated in microwave for 30 seconds just to warm the spaghetti a little. Top with parmesan! Yum!

This should serve 4!

Dietary record for day 20:

Breakfast: protein shake and long black with a teaspoon of cream on the way to my first session

Snack:s: An apple, handful of cashews, soy long mac. Do you know how hard it is to resist a slice of banana bread when your partner is smashing one back right next to you?! I’ll tell you what! Being accountable to my followers is really helping me make mindful decisions! And, when you feel/see or experience ANY type of progress, it really drives you to stay on track.

Lunch: I DID IT! I ordered a burger WITHOUT  a bun hahaha and it was satisfying enough. Not only was I proud of myself for having the control, but I looked at Marks bun and wasn’t envious at all. I was close to sharing chips, but as we were sitting on our butts all day at a seminar (Graham Hancock – Magician of the Gods), I was grateful for the friendly nudge in the right direction (Thank you Mark). PLUS I felt I had indulged enough this week!

Dinner: (entrée) cheese and dip platter: gouda, roast capsicum dip and Sakata crackers – too many – 15?). So a good thing I said “no” at lunch time haha. (Main) Spaghetti and meatballs (recipe above).

Dessert:  1 chickpea choc chip cookie (sharing recipe this week!) …ok and probably 2 cookies worth of dough hahaha at least I am honest!

Day 19: (23rd May 2014): Two Date Nights in One Week!

What are the chances of being able to book 2 Gold Class seats together for a Friday night – the night before?! Usually very slim! We were lucky on this occasion and this meant two date nights in one week! With a schedule like mine, watching a movie after 8pm usually ends in me drooling in a deep sleep. This is no reflection on the movie – ever – just the result of working shift work and being a morning person.

Anyway, if you are going to do the whole gold class thing, I think you may as well enjoy the dining experience (despite it being a total rip off!). Plus I wasn’t willing to put a strike up on the board so we headed to the gym beforehand for a quick strength sesh to justify whatever it was we would be consuming!

We didn’t have much time at the gym so we structured our session in a superset-like fashion. We paired up dumbbell bench press (where I managed to lift 15kg DB’s YEOW!) with chest flys (or for me skull-crushers), lat pulldowns with seated rows. We finished with bicep 21’s just to top it off – always a good burn!

Tasting plate @ Gold Class

Tasting plate @ Gold Class

 

Dietary record for day 19:

Breakfast: smoothie (1/2 cup raspberries, 1 cup water, 1 scoop protein powder)

Snacks: 2 homemade chocolates, protein shake, an apple

Lunch: Quiche with salad (Sayers in Leederville), soy long mac

Dinner: shared tasting platter at Gold class – I would have eaten 1.5 sliders, a few sweet fries (sweet potato and regular potato), 1 x chicken wing with ranch sauce, 2 glasses white wine

Dessert – shared tasting plate which had brownie, a sundae and churros, 1 x baileys on ice

 

Training:

RPM Xpress at noon

Strength session 7pm

Day 18 (22nd May 2014): “Every Moment Offers Choice”

I had the phrase in the title of this post tattooed on my wrist 2 years ago to be a constant reminder to myself. The position you are in right this moment…you are there because of choices you have made…and right here in this moment…you have a choice. Every moment offers choice. Choice in how you will react in a situation, a choice in how you will interpret a situation, choice in how you will treat others, treat yourself and whether you turn left or right as you walk out that door.

Now, the choices you made to get you where you are today may not have been seen as the right ones, but who decides that? Society? Don’t get me started. If we can try to come from a place of love in any situation, in our dealings with anyone (friends, family or strangers) then we can’t go wrong.

What does this have to do with fitness or nutrition? The relevance is HUGE! Every single time you put something in your mouth – make it a conscious decision. If you train, see your food as fuel for performance. Even if you don’t train, try to look at food as fuel. Fuel in order to function at your optimum, more energy, a healthier complexion, better sleep, balanced hormones – need I say more?

 

Dietary record for day 18:

Breakfast: raspberry and vanilla protein shake, long black

Snacks, coconut energy bar, handful of mixed nuts, an apple, 2 x homemade chocolates, white tea with a sweetener

Lunch: roast pumpkin wrap, lamb barley soup, soy long mac (chimbolina’s in Dalkeith)

Dinner: Won ton soup, 5-10(?) prawn crackers

 

Training:

RPM (6am)

 

Day 17 (21st May 2014): Things Clients Ask Me – What to Eat when Dining Out?

My answer to that will depend a) on your goals, b) if you have any strikes (cheat meals) remaining for the week or c) if you have trained before you head out (which can be linked in with point a).

a) Your goals – if your goal is to drop body fat, and you haven’t trained in the 3 hours prior to your dining experience, I would be sticking to a meal free from processed, starchy carbohydrates (think pastas, rices, bread etc). Instead – load up on a delicious fish or chicken dish (any protein), and a side of vegetables or salad. Sound boring? Please refer to point b.

b) PLAN A STRIKE MEAL!!! If you know you have a dinner coming up on the weekend, or a breakfast on Saturday morning, then schedule a strike meal. You can still move in a positive direction towards your goals with 3 strike meals per week and compliance in your training, so use the “strike method” to maintain sanity and enjoy one of the best things in life – FOOD! Remember, if you are aiming for 90% compliance with your nutrition, that will give you a 10% buffer – around 3 meals/week. A strike is a “non-compliant meal”, so actually if you train before heading out to dinner, then in my books – it isn’t a strike! Yeow!

Some may argue this point – and that’s fine. I want to teach my clients organisation, planning ahead, self control and a healthy balance. So… if you have a schedule that sees you eating out 3 or 4 times a week, then we can implement a few guidelines to ensure that you aren’t striking your way through the week before the weekend even rears its celebratory head!

Eating out doesn’t always have to mean a strike. There ARE healthy choices on a menu and here is something you may not know…(I certainly wouldn’t have considered it). You can order your burger without a bun…AND MINUS CHIPS?! Are you joking?! A burger without a bun? I’m getting a bun and you know what else?! I’m ordering chips too!!! If I’m going to Grilled…I’m getting a burger WITH  bun, and you can be sure as hell I’ll be ordering chips also. (Please note: the chips are usually shared). I’m sorry for yelling, but I’m getting passionate now. I work hard, and occasionally I go out for a meal and allow myself to order whatever I want – sometimes. Even If I haven’t trained in the hours prior. Allowing myself these strike meals eliminates the guilt. If I can fit in a session in the hours prior to a meal out, then sure, I’ll do it. It’s all part of being organized. But if I’m doing several classes in the morning, I’m not going to do a 3rd or 4th session to avoid a strike – that’s what strikes are for.

If you are someone who only trains in the morning, and have client dinners frequently, then the fact of the matter is you need to get smart about ordering out. If fat loss is your goal, and it is impossible to train before dinner because you are going straight from the office, then you need to account for these nights when scheduling your strikes. Or learn to order the meals that are higher in proteins and carbohydrates in the form of vegetables. Alcohol counts as a sugary carbohydrate source, so if you are having a few glasses of wine, be mindful when ordering your meal! A few glasses of vino, that delicious bread roll and next thing you know you have consumed a days worth of carbohydrates in one meal!

If you are someone who loves food, and who has an attitude similar to mine (I’m going out, you better believe I’m having that chips on the side of my burger in A BUN), then your goal will be planning. You can’t have that slice of cake and eat it too -you can’t enjoy the social lifestyle, eating out all the time, drinks every weekend, coffee and cake dates during the week  AND reach your goal of losing body fat – it’s not realistic. Behaviours need to match your goals, so take a look at your schedule, pencil in the likely strike meals and try to plan your training beforehand – OR… schedule a strike.

 

Dietary record for day 17:

Breakfast: Smoothie – 1 banana, 1 tablespoon each of peanut butter (100% natural), honey & cacao

Snacks: 2 x mini choc cup (homemade – refined sugar free), handful mixed nuts, apple, white tea with 1 stevia

Lunch: 3 x corn fritters (I can’t remember the name of the cafe), soy long mac

Dinner:  bowl of stilton, broccoli & cauliflower soup (YUM), barramundi on top of purple carrot & zucchini spaghetti with leftover soup as sauce

10411432_10152043190452653_6996580904078791020_n

Barramundi with purple carrot and zucchini spaghetti topped with with cauliflower and stilton sauce!

 

 

 

 

 

 

Dessert: Avocado choc mousse

Training:
6am – 30 minute pilates/core class
9am – RPM XPRESS (30 min)
1pm – 45 min Flex & Stretch class

Day 16 (20th May 2014) I Love What I do Because I do What I Love

My weeks are half work, half play. When you work in this industry, clients want to train before or after work which means shift work for a personal trainer and….generally time for pedicures and coffee dates during the day (ok and nanna naps.)

The perks of working for yourself  in the fitness industry  (if you can afford to take the plunge into this uncertain and competitive environment) far outweigh the 4.30am alarm. And if you plan it right, learn to say no and remember to book in time for yourself, then the life of a personal trainer is AWESOME! Who wouldn’t want to have awesome conversations with different people everyday, continually learn new training techniques to share with clients, work outside,  help people find their way to happiness and health, get paid to work out, and wear comfortable gym clothes everyday? WHO?!

My week looks a little something like this:

Monday – sleep in – no work until 3pm when I have 2 x PT clients then RPM

Tuesday – I alternate a 6am running session with another trainer – (so we each sleep in every 2nd week), I then attend a GRIT class for my own training then catch up with a friend Tuesday afternoons for a boxing sesh (yes that’s right – either 1 hour of work or NONE on Tuesdays)

Wednesdays – Again I alternate a 6am sessions with a trainer (so if I work 6am Tuesday I sleep in Wed), I then have RPM at 9am, head to a respite centre to do chair aerobics with the oldies, back to the city for a corporate Flex & Stretch in the boardroom before a PT client and another corporate bootcamp at 5.30pm in the city

Thursday – 6am RPM, a breakfast catch up with friends or home for a cooked breakfast, no more work until 3pm when I have 2 PT clients and a corporate bootcamp in the city

Friday – 6am PT client, 7.30am Corporate Flex & Stretch in the boardroom and RPM at 12 (Friday afternoons OFF)

Saturday – Alternate a 6am session (If I do Wed 6am I don’t do Sat – this is so I only have 3 or 4 early starts/week – to maintain sanity), 8am bootcamp in Kings Park, 2 PT clients and done by lunchtime

Sunday – DAY OFF

Now…this ends up being around 20 hours of actual PT sessions/classes, but another 20-30 hours is spent driving (I live in Joondalup and have clients in Fremantle, Dalkeith, Applecross, the CBD and Swan View), planning sessions/marketing and studying. It’s go go go but I have no complaints and consider myself very lucky to be where I am in the industry 3 years after obtaining my qualifications at the Australian Institute of Fitness.

It is sooooo easy to say yes yes yes when starting out in the fitness industry. You take work whenever you can get it and your own fitness is generally what gets pushed aside. So take a look at your schedule, block out time for yourself and for the rest of your week – GO NUTS if you so wish 🙂

Finding a balance is so important, and if you can do that, the industry is your oyster!

If you are interested in becoming a personal trainer, email me for more information! kelly@pictureofhealthpt.com.au

 

image

Dietary record for day 16: Breakfast: ham and cheese scramble with sauteed kale (2 eggs, 1 large slice of ham, 1/2 cup grated cheese)

Snack: chopped apple, 1/3 cup mixed nuts, 2 homemade chocolates (mini – I used an icecube tray with mini round holes this time)

Lunch: zucchini spaghetti with roast chicken, 1/2 avocado & homemade red pepper pesto

Dinner: at the pub (for an amazing gig – Check out Boston & Chevy on youtube) 3 slices baba ganoush pizza, 2 peking duck croquettes, 2 mexican enchiladas? ??? (They werent called that), 2 x middy beer, 1 x red wine

Training: Les Mills GRIT Plyo 1pm

Boxing Session (30 min) 4pm (so still within my window for a higher carb meal but It did include refined sugar – so that leaves me with 1 more day this week)