Day 30 (3rd June 2014): Half Way!

Here I am half way into my “60 Days of Transparency”. As discussed in yesterdays blog, I can’t place enough importance on re-assessing in order to move forward towards your goals – whatever they may be.

My goals for this 60 days were:
– to report my training and dietary intake for 60 days: so far I have managed to do this
– minimise refined sugar to just 2 days per week: I have been able to do that for 3 out of 4 weeks
– to include at least one strength session in my training schedule each week (outside of classes I instruct): I have managed to do this every week
– to limit my strikes (cheat meals) to 3/week – I believe I may have a 50% success rate in this so far

14 days in, I re-did my body composition and was on track towards my goals of dropping my body fat to 19% by the end of the 60 days. Although my results were positive, there is still room for improvement and rather than stating that my goals remain the same and I can put in more effort, I need a more concrete plan in place if I am to reach the end of this journey having formed new habits.

Cutting out refined sugar doesn’t mean missing out on those sweet treats we all love. If you have a sweet tooth like I do, then making sure you always have a healthy option available will ensure you don’t reach for something you might regret. Unfortunately, being good at justifying things won’t get you closer to your goals! If hangover really means “pizza, takeaway and all things gross” for you – and you know this – then unfortunately, you need to save your strikes for that day. This is where I put 2 strikes on the board last week – I won’t even try to justify it!

Sticking to 3 strike (or cheat meals) per week doesn’t mean eating salads the rest of the time, it means being organised, thinking ahead, looking at your schedule, when you are home for dinner, or likely to make a poor decision and scheduling your strikes. By giving yourself these 3 strikes per week, you allow yourself to enjoy the foods you enjoy that don’t necessarily tick the nutrition boxes. It also allows you to remain sane, enjoy a social life and appreciate being in control the rest of the time. Learn from my mistake last week and do NOT waste one of those 3 strikes on missing a meal!

In regards to training, I am happy with my schedule. I have managed to include 4-6 high intensity sessions per week including RPM, boxing and GRIT, as well as 2-3 Flex & Stretch sessions and at least 1 strength session. Ideally I would increase the weights session to 2 per week so lets see if I can fit that in before RPM twice a week!

My friend cooked me an amazing dinner tonight, and I promise to share the recipes when I recreate them myself asap!

Dietary record for day 30:

Breakfast: 1/2 a Smoothie (banana, 1 cup milk, 1T cacao & peanut butter, 1 scoop why protein), long black with cream, 2 x omega 3 capsules

Snacks: 1/2 smoothie (from breakfast), handful satay broad beans from the Angry Almond

Lunch: DELICIOUS sweet potato fritters topped with a small tin of tuna, 1/2 and avocado, 1T sour cream and chives. 1 sourdough pita – for dipping (Post workout meal), 2 x greens capsules, 2 x omega 3 caps

Delicious post workout meal!

Delicious post workout meal!

Dinner: homemade pizza (dough was amazing – recipe coming soon! – Thanks Lauren!)
Dessert: Lemon slice (recipe to come although I can tell you the base was dates and oats, and the top was made of banana and lemon – almost like a sorbet!)

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Clean Pizza – base made from spelt flour, coconut oil, water and chia seeds

 

TRAINING:

GRIT PLYO 1pm – love love loved it Megan!

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Day 29 (2nd June 2014): Set Goals, Reach Goals, Repeat

I’ve talked a lot about reassessing and making changes when you aren’t getting the results you desire. If you are on your journey with a personal trainer, then I hope they are constantly discussing progress, and making adjustments along the way. But if you are on this mission alone (meaning only that you aren’t paying someone, or training with a gym buddy, or being accountable to someone) then there are a few things I would like to share with you to make that journey a little more productive.

1) Decide on your “prize” – everyone’s prize will be different of course. Is it a personal best you are training toward? Being able to do JUST 1 push up on your toes? (that was me 4 years ago) Feeling your best? Changing your body composition? You need to know what your “prize” is – one of my favourite quotes states:

“How can you hit a target you cannot see?”

And it’s true. If you don’t know what your destination is, how will you know when you get there? Now, in life, it’s not always important to know where you are going, but in health and fitness, it certainly is. Knowing your “prize” will help you stay focused, it will help you set goals, and you can be sure you will know when you arrive there on the podium to collect it.

2) Keep your eyes on the “prize”. For you this may mean fitness testing or body composition testing fortnightly to assess progress and help keep you in check. It might mean setting goals every morning to get through the day on track. It might mean trying on that pair of jeans you want to fit into (once a week) to see the changes in your body. Noticing that zip a little closer to doing up! Decide how often you need to “check in” to see whether you are on track, and make it a habit to do so.

3) Be prepared to admit where you went wrong. Ah, the old admitting you were wrong. No one likes to do it, but when it comes to this particular journey, not admitting where you went wrong will keep you further from success. I would recommend logging your training sessions (to track your weights, perhaps your running times), as well as keeping a dietary record (like I have been throughout this blogging journey). That way you can look back on yesterday, or last week in order to set your goals for tomorrow, or next week. If you can’t look back on your day, or week and pin point your areas of weakness, or unrealistic scheduling, then how will you be better prepared for tomorrow, or next week? Do you require better organisation, someone to be accountable to, or just a bit more effort on your part?

4) Ask for help! I’m not sure which is harder to do…admit you were wrong or ask for help? Both may dent the ego but if you have the balls to do either, you are stronger than most! If you don’t feel that you have the personal strength or motivation to set off on this journey on your own, ask for help. It may be a loved one, a family member or friend – ask them to keep you in check. Having a friend join you at the gym, or cringe beside you at bootcamp keeps you accountable (you are more likely to turn up if someone else is relying on you, because we seem to put more importance on loyalty, and pleasing others than we do on our own well being!). Or find a personal trainer in your area (or better, have someone refer you to a trainer they know) to help you on your journey. This isn’t a journey you have to embark on by yourself.

At the end of the day, you are responsible for your own happiness. No one else has the ability to change your life. They can certainly guide you in the right direction, but you must find it within yourself to identify the areas in your life you want to change, and have the strength within to ask for help if you don’t know how to do that on your own. Set goals including a specific time frame, constantly keep yourself in check in order to re-evaluate or set new goals, and when you reach those goals…be sure to set new ones.

Dietary record for day 29:

Brunch: bacon, eggs and sautéed kale, long black with cream

Snacks: 2 handfuls mixed nuts, mandarin, smoothie (banana, 1 teaspoon peanut butter, cacao powder, 1 scoop protein, 1 cup milk)

Dinner: 2 x Sweet potato fritters (grated sweet potato mixed with egg) with tuna mornay and broccoli

TRAINING: NONE

Day 28 (1st June 2014): Striking My Way Through Sunday

After a rather large Saturday night, I appreciated the sleep in and then proceeded to strike my way through the day. With no training, and far from nutritious choices, I was up around 6 strikes for the week…one of which was obtained through missing a meal! Will I feel guilty about this? No. I will look back upon the fond memories and next time ensure I have healthier choices available the day following a night out!

 

Dietary record for day 28:

Breakfast: I slept until 11.30am! What a sleep in! Breakfast didn’t occur until lunch time

Snacks: a few peanut m&m’s, a few grain waves, 6 squares Smartie chocolate

Lunch: beef nachos (yes again!) – homemade this time. You can always make better nachos yourself I think! Poppy seed corn chips, beef mince, salsa, sour cream and cheese, greens supplement, 2 x omega 3 capsules

Dinner: Lamb burrito , greens supplement, 2 x omega 3 capsules

Training – none

Day 27 (31st May 2014): Schedule Your Strikes Ahead of Time

I train so much during the week that sometimes come Saturday I am craving a rest day. And let’s face it – most opportunities for strikes or cheat meals will normally present themselves on a weekend when we are socializing. If this is the case for you, save your strike meals for the weekend, or if possible, fit in a workout session beforehand.

I was still feeling the effects of a headcold and came straight home from work to bed. Work this morning was a 6am bootcamp in Swanview after which I headed straight to the city for an 8am session plus a PT client. I did drag myself up for eggs and spinach on toast as well as greens supplements and my omega 3 capsules. The toast puts another strike on the board because we should try to limit carbs like bread and pasta to after a workout when our body best tolerates them. I figured this was better than nothing as I hadn’t eaten since yesterday afternoon and needed some energy as well as food in the belly before tonight’s fun.

We had a delicious dinner at Little Creatures for a mate’s birthday celebrations, as well as a couple of cheeky ciders and a celebratory champagne (I can’t help myself!). We headed back to his place for some more beverages and danced the night away! Does the dancing cancel out the Rum & coke zeros we consumed after that? Sadly no!

Dietary record for day 27:

Breakfast: white tea

Snacks: 1 mandarin, 3 ginger lollies, 1L Nirvana coconut water (YUM – I’m addicted…make sure you look for added sugar in coconut water)

Lunch: 2 eggs & wilted spinach on multi-grain bread

Dinner: 3 slices of chorizo and corn pizza, small serving nachos (Little Creatures), 2 x apple cider, 1 x champagne, 1 x Canadian club & dry, 2x sailor jerry rum and coke zero

 

Training: none!

 

Day 26 (30th May 2014): Don’t Waste a Strike on Missing a Meal!

The moral of this blog is simple – do not waste 1 of your 3 weekly strike meals on missing a meal!

I was feeling the symptoms of a head cold since having my first fillings yesterday, and it was much worse after an awesome 1 hour massage so I came home to chill for the rest of the afternoon. My dinner plans fell through and out of pure laziness I didn’t eat dinner (STRIKE!).  This is not how I would encourage strikes to be spent! Funnily enough, I had hearty chicken soup about 4 metres from my warm nest. Chicken soup would have been a perfect option. Full of protein (from the eggs and chicken) and veggies and besides that – warming for the soul!

I would much rather save my strikes for my dinner at Little Creatures brewery tomorrow night or Sunday funday (which is likely to be couch and DVD day) so I will learn from this and drag myself to the kitchen to complete the hard task of re-heating ready made soup next time!

What is one of the reasons we get sick? We are missing key vitamins and minerals from our diet. Our body doesn’t function properly, you feel gross, you get sick. Another common reason – overworking (be it at work or training). Solution: ensure you are including down time in your week. A sleep in, a walk along the coast, a massage, facial or simply hopping into bed early to read. Try to include fruit and veg with every feeding (every 3-4 hours) to ensure you are getting your 10-15 servings of micronutrient rich, cancerfighting, acid neutralizing foods every day! If you struggle to do this, consider a greens supplement. I like Health Force Superfoods Vitamineral Greens or Orac Energy Greens, both of which can be ordered online from iHerb.

 

Dietary record for day 26:

Breakfast: slice of nut/seed loaf, long black with cream, banana

Snacks: slice of nut/seed loaf, 1 x homemade choc, 1 x apple smoothie (milk, banana, 1 scoop vanilla whey protein, 1 teaspoon peanut butter, 1 teaspoon cacao powder)

Lunch: Leftover meatballs with zucchini spaghetti

Dinner: STRIKE – Nothing: was in bed sick – learn from my mistake – DON’T waste a strike on missing a meal!

 

Training:

Upper body strength 11am

RPM Xpress at noon

 

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.

 

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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!

 

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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.

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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)

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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

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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)