Dani Bulian Fitness and Wellbeing in Findon, South Australia, Australia | Coach

Dani Bulian Fitness and Wellbeing

Locality: Findon, South Australia, Australia

Phone: +61 8 8345 0986

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24.01.2022 Always Do Your Best Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret. Don Miguel Ruiz ... #thefouragreements #alwaysdoyourbest See more

24.01.2022 Carbs don’t bite. I promise. Why does everyone demonize carbs so much?? ~Eating too little of them... ~Restricting and then binging on weekends ~Not eating them after 5pm. ~Following Keto because Karen told you she lost 5Kg in a week going low carb. ~Cutting out ALL carbs, instead of just focusing on less processed foods. CARBS ARE NOT THE DEVIL Our cells run on glucose for energy resources, that including our brain. Our brains can use ketones for energy, however, free fatty acids are not the preferred source of energy. More so a back-up system when glucose isn’t available or during famine. Our mitochondria (our cellular powerhouse) uses glucose to create ATP; a form of energy that cells can use. Carb restriction causes the body to break down its stores via gluconeogenesis to make energy this breakdown may be muscle/tissue in order to keep blood glucose levels stable. And cortisol is released too, bringing blood sugar goes up ~ but you’re thyroid function may be affected. Carbs are crucial for proper thyroid metabolism and function. Long-term low-carb diets can lead to gut Dysbiosis (leaky gut) and impaired micro flora because cutting carbs starve your gut bacteria and increase stress hormone. Instead, perhaps choose to be more selective with certain carbohydrate intake opt for WHOLEGRAINS, rather than processed carbs (lollies, cakes, biscuits etc *might I add; there aint anything wrong with including these foods into your diet, however, focus on nutrient quality rather than caloric density is a good start* You’ll probably find yourself binging after you heavily restrict certain food groups, with an increase in cravings and fatigue and a decline in performance. Also, because carbs are f**king great and life is too short not to enjoy the food you eat and experience satisfaction from meals Eat frequently, slowly introduce carbs with proteins and healthy fats during meal-times and eat in a relaxed state. If you’re unsure - chat to a health professional for advice on what works best for you** #carbsarelife

24.01.2022 Ovulation is really the main event of our cycle The follicular phase leading up to ovulation is when we feel our most energetic, highest libido and all round amazing thank you to the lovely hormone estrogen! I know we tend to demonise estrogen, as it seems to be the blame for all of our unnecessary PMS-related symptoms; however, having a healthy RATIO of hormones is important here. ... We need to make sure we have a balanced ratio between estrogen and progesterone. Additionally, we need enough estrogen in order to ovulate Ovulation involves estrogen leading up to its peak during ovulation, which is necessary to trigger a surge in a hormone called luteinizing hormone (LH) allowing ovulation to occur What is Ovulation? Ovulation is when an egg is released from the ovary, moving down the fallopian tube where it may be fertilised. If you’re aware of when you ovulate you can somewhat predict when your next period should arrive. Pregnancy is possible during the fertile window but not all month, contrary to popular belief. (I’ve done a post on this)! Once you have ovulated, you then entire the next phase of your cycle called the luteal phase, which generally lasts around 12-16 days. The hormone progesterone rises, stimulating GABA (a calming neurotransmitter) in your brain. GABA has a calming effect, which can help with feelings of stress, anxiety and help with sleep and muscle tension. Ovulation is important whether you’d like to get pregnant or not and there are many ways to promote and track ovulation other than just an app basal body temperature (waking) cervical fluid changes cervical position We shouldn’t solely rely on tracking apps for accuracy of data (incase we ovulate late or not on day 12-14). I’m yet to track my basal body temperature but have heard great things. Who uses some of these methods? #ovulation #ovulationtracking #ovulationstest See more

23.01.2022 Why is that butterfly-shaped gland so important to your health? The thyroid gland produces hormones like T4 and T3, which control many of the body’s metabolic processes like basal metabolic rate, protein synthesis, and reproductive and temperature regulation. Hypothyroidism (slower or sluggish thyroid) is one of the most common metabolic disorders especially women in ratio of 1:6.... However, 1 in 10 women may be diagnosed and many presenting little or no symptoms at all until late stages (50-60 years old). Commonly associated with autoimmune disease like Hashimoto’s and Graves disease. Nutritional deficiencies like the three major nutrients zinc, selenium, iodine, and magnesium. If you’re not eating nutrient-based food, metabolic imbalances can occur. Infections can affect thyroid issues such as Herpes, Epstein Barr, Hepatitis C and H. Pylori. Elevated or prolonged sympathetic dominance (stress) can affect the thyroid. Food sensitivities such as gluten or Glyphosate and gut inflammation may impact thyroid health. Hair loss and fertility symptoms are commonly associated with the health of the thyroid. Toxic overload affects liver. T4 is released from the thyroid glad and converted in the liver into the active form T3. A FULL thyroid panel is super important to get checked by your medical professional, including not ONLY TSH, but T4, T3, reverse T3, Thyroid antibodies (TPOab and TgAB. TSH is important but doesn’t tell you anything about how much thyroid hormone your body is producing, we need to look at the levels of the actual THYROID HORMONES like T4 and T3 to determine what’s going on. Relying on just TSH isn’t going to give you an adequate enough picture. If your doctor refuses to look further into thyroid conditions, get a second opinion and find a health professional who will support your healing. #thyroidhealth #thyroidhealing See more

20.01.2022 Speaking about all things breast implants, explants and healing

20.01.2022 Let’s talk period pain aka ‘dysmenorrhea’ (the clinical word for painful periods). Unfortunately, this is an occurrence that many women suffer from and can be debilitating for some. It’s important to note that menstrual cramps can be primary (by the period itself) or secondary (related to a health condition like Endo). Menstrual pain definitely common, but not normal.... We should be experiencing pain-free or minimally pained periods, however there are several contributing factors that may affect the painful-type periods. The uterus is a muscle which contracts and relaxes during menstruation whilst the endometrial lining sheds. This should be somewhat unnoticeable. Menstrual cramps are caused by an excess of prostaglandins (a group of fat-like hormones made at sites of tissue damage and inflammation that deal with injury). These prostaglandins actually help the uterus contract and relax so that the endometrium can flow out of your body. In excess however, may contribute to pain if the uterus contracts strongly. What can we consider when it comes to period pain? Inflammatory foods Foods can have an affect on inflammatory processes, which may affect prostaglandins during menstruation Some foods can worsen this trans fats, sugar, vegetable oils, fried/-processed foods, alcohol. BOWEL movements I know I harp on about going to the toilet daily (you’ll know if you’re one of my clients haha), BUT bowel movements are super important as they work as a means of estrogen detoxification. They bind excess hormones and are excreted through our stool. If you have sluggish bowel movements or constipation, this may contribute to estrogen being reabsorbed into the body and contributing to pain, PMS, heavier periods, breakouts, headaches etc Think LIVER we think about the liver as the detoxifier, but it’s much more than that. It metabolises not only hormones, but also any kind of pollutants, toxins, medications, chemicals, alcohol etc. The more burdened the liver, the harder it has to work in order to metabolised everything, including hormones. #periodpain #womenshealth @ Adelaide, South Australia See more

20.01.2022 Emotional outbursts around your menstrual cycle? Premenstrual syndrome (PMS) affects millions of women around the world, estimated that 80-90% of women experience the symptoms of PMS in reproductive age, among some, the symptoms are severe in 3-8%. Estrogen rises during the first half of the cycle to get us ready to ovulate, and drops in the second half, whilst progesterone rises. As estrogen drops, serotonin (happy hormone) may be lower ...in the 2 weeks leading up to your period. These hormonal fluctuations result with some PMS symptoms leading up to your bleed. TOP TIPS FOR DEALING WITH PMS: 1. SELF-CARE!!!!! Salt baths, early nights, boundaries (saying no) & nurturing. 2. Isocaloric meals Consume protein, fats, carbs to balance blood sugar AND ENOUGH COMPLEX CARBS (stop restricting these fam). 3. Sleep more you may be craving more sleep, so get to bed a little earlier or allow yourself a sleep in. 4. Sweat a walk in nature, yoga, Pilates or light resistance workout will help stimulate endorphins and have you an emotional release ;) 5. Space- Simplify your life, slash your to-do list- priorities your self-time 6. Swap Instagram for a good book / podcast - as emotions are high its easy to feel triggered, reduce time on social media where you can Keep an eye on Inflammatory food intake: the foods we crave most; processed, sugary, fast food, unfortunately may cause more harm than good.This can include your alcohol intake too, as it naturally is drying to the body (fluid retention). Remember that inflammatory foods = increased gut inflammation, which may affect or increase symptoms such as anxiety, moodiness and irritability. Include magnesium to help the body with energy production, cramping and relaxation. Think leafy greens, cacao, pumpkin seeds, chia seeds, and legumes. Keep your blood sugar levels regular with balanced meals, which will mean fewer cravings. Vitamin B6 found in poultry, fish, nuts, or supplementation can be great for irritability, fluid retention, estrogen metabolism & anti-inflammatory. #womenshealth @ Adelaide, South Australia See more

20.01.2022 Instagram is often our highlight reel so it’s so easy to assume that people have their shit together by what they’re posting, but really, we’re all just doing our best. I don’t really have everything figured out, but I believe that as long as we are always striving to move forward and progress then that’s the most important aspect to strive to achieve. I’ve had my fair share of health issues over the years and because of the issues that I’ve ex...perienced, it motivates me to research and to strive to help others heal and become the best version of themselves too My mission right now is to heal my body and really reach an optimum state of health (and fitness). My health is one of my highest priorities right now. I don’t train everyday. I train as often as I am able to and I genuinely enjoy my workouts. I don’t do them because of guilt or because I need to burn off food that I’ve enjoyed with friends and family. I think it’s important to remember that > We. Are. Human. . We aren’t perfect all of the time and we are going to make mistakes, and that’s perfectly okay. We have our days or weeks or months, and this year hasn’t necessarily been easy for everyone, but it doesn’t mean that you can’t keep pushing forward. Your direction is more important than your speed. Sometimes, its important to take a step back and re-focus and know that Instagram can be a highlight reel for most. Everyone has their challenges, so be kind, always. #thursdaythoughts See more

20.01.2022 If you’re goal is to diet, eat at maintenance or in a surplus to build muscle, it’ll be important to consider some of these factors below 1. Set calories appropriately according to your energy expenditure, body mass etc. Your calories will be important to follow whilst tracking your intake and should be goal-specific and individual. If you’re unaware of how many calories you need, start tracking for 2 weeks and find your baseline and go from there. 2. ... Set protein appropriately (between 1.4-2.2/kg of body weight), especially when in a calorie deficit. It’s so important to be consuming enough protein, especially during a dieting phase. This is because we want to preserve all of the lean body mass that we can whilst your calories lower, this’ll help ensure that you’re receiving enough amino acids for repair and maintenance and growth. 3. Set Carbohydrate and fats based on personal preference, athletic goals and demands. This is very bio-individual and will depend on YOUR individual preference, digestion and current goals. 4. Food selection per food group should be based on individual preference and tolerance of said foods. Remember, quality of food is super important because a calorie deficit may elicit nutrient deficiency when consuming less food, especially if consuming on more palatable (or higher sugar/processed) foods. 5. Eating environment social factors, portion sizes, meal prep, tracking of food, food availability. Your eating environment also plays a role of importance within your diet. Consider planning your meals ahead and ensuring a calm eating environment. Food tracking shouldn’t be difficult either and can be a very beneficial tool of success around dieting and gauging your nutritional requirements. #nutritiontips #trackingyourintake See more

19.01.2022 I thought I’d continue on from my previous thyroid post with some vital nutrients that are required for optimal thyroid health within our dietary needs Zinc is required for TSH production (TSH may be low due to deficiency) and conversion of thyroid hormones T4 active T3. Zinc is necessary for proper amounts of stomach acid to help absorb and assimilate nutrients. Low zinc may also be seen in autoimmunity - through high amounts of anti-thyroid antibodies (TPO ...and Tg) in thyroid patients. Iron Low levels of iron may decrease levels of T3 active hormone which may contribute to decreased metabolism, increased weight gain and low energy. The body needs iron to help make these thyroid hormones and to help with the conversion of T4 to active T3 hormone. Selenium Majorly important for thyroid conversion T4 to T3 in the liver. Selenium also plays an essential role in protection against oxidative damage and production of thyroid hormones. MagnesiumAn essential mineral for thyroid function and for conversions of T4 to T3. Deficiency may also produces symptoms such as weakness and fatigue. Vitamin DIs important for enhancing immune function of regulatory T-cells, which help keep the immune system balanced and prevent immune dysfunction. A study found an inverse correlation between low Vitamin D levels and thyroid antibodies. Consult with your Doctor or Health practitioner for vitamin and mineral deficiency. Stay tuned for foods to include within your diet #thyroidhealth #thyroidhealing #hashimotosthyroiditis

19.01.2022 Talking all things breast implants, explants and healing

17.01.2022 What a year that 2020 has been SO many lessons; both good and bad. So many challenges forcing us to change and adapt to situations that were out of our hands and deeply unknown. This year taught me that slowing down and embracing the moment can actually be more productive than being so fast paced and stuck in the ‘rat race’. It made me grateful for even the little things.... I learnt that health is my priority and will always be; health is truly wealth. I learnt that I am so grateful for my family, my friends, my clients and all of those people who have supported me this year, spending time with the ones you love is a blessing. I learnt to have more gratitude and count my blessings and to always look at the positive in a negative situation. I’ve learnt to let go of situations that no longer serve me and allow what’s meant to be to flow in Thank you for everyone who has supported me this year, I feel incredibly grateful for all that was learnt and accomplished. I’m super excited for what 2021 has to offer #2020 #2021newyear See more

16.01.2022 Planning your training around your menstrual cycle A normal menstrual cycle can range from anywhere between 28-35 days** , therefore tracking your cycle can be a beneficial tool for most women to optimise their training. Noteif you are taking the pill or any kind of contraception, this is null and void as you will not experience the normal fluctuations of a menstrual cycle... Menstruation Day 1-7 (first day of menstruation & follicular) Honour your cycle; including emotional/physical state and exercise accordingly. Permission to rest/recover Support the body with nourishing foods. Light exercise, body weight movements. Follicular Phase (Days 1-14 in most women) Focus on conventional strength or hypertrophy FSH tells ovaries to produce estradiol; starts to surge following your menstrual phase & leading up to ovulation transports serotonin to the brain, you feel good, higher energy, strength and libido increases. Estradiol = anabolic meaning it promotes muscle growth. You may find you feel stronger, train better & harder. Good time to focus on strength work 80% and upward and HIIT workouts. Higher pain tolerance More insulin sensitive, great time to increase carbs and caloric load to reflect resistance training. Ovulation (Day 12-16 in most women) Sharp increase in all hormones; Estrogen and Progesterone and testosterone the best time for strength PB’s Luteal Phase (Day 16-29/30 days of cycle for most women) Moderate weights/exercise (reduce overall load; shift towards metabolic conditioning/circuit-style training) as you lead into week 4 (menstruation) of the cycle Progesterone at highest. Metabolic expenditure increases, which means more calories burnt per day upward of 200 extra calories. More challenging for women in regards to training - decreased power, cravings increase, PMS symptoms present, compromised recovery. LOWER intensity here due to quicker fatigue LISS, slower runs, swimming, Pilates, yoga, stretching. #trainingaroundyourcycle #womenshealth See more

16.01.2022 I remember when I was 18 and toppled over in pain each month. I remember when I used to have to stay in bed, with a wheat bag on my stomach, take painkillers and deal with horrendous mood swings, acne etc. I masked it with contraceptives for a few years and things were dandy until they weren’t. Acne welts, anxiety, and sugar cravings, mood swings I’m sure a lot of women can relate. It wasn’t nice, but no one really spoke about periods back then... other than, ‘you’ll have to go on the pill to regulate your period’.. Deep down I knew there was more to the picture. It wasn’t until I started doing my own research and began listening to @atpscience project's podcast ‘Periods they’re not black and white’ that I realised that a lot of these symptoms are common, but they’re definitely not normal. This allowed me to go down the rabbit hole with research, learn more about the female body, what my body needed and allowed me to channel my feminine energy a lot more. I learnt that over a cycle; we change hormonally week by week, we rise and we fall until we begin our bleed again. That we aren’t small men and we shouldn't train, eat, nor be treated like small men. That we have more energy and drive leading up to and around ovulation due to the rise of hormones and lower energy and mood towards our periods And that’s okay, because that is exactly what our body is designed to do I honour my cycle now. I love experiencing the peaks and troughs and I know that I’ve worked really hard to get my cycle into as good of a condition as possible. It can take years, but let me tell you; it's worth it. Know that wherever you are in your hormonal health or healing journey; healing is not linear but you can absolutely get better and feel better. Find a healthcare professional or support network, work with them and do your own research for better health #femalemenstrualcycle #hormonehealing See more

15.01.2022 How does low stomach acid affect your digestion? If we don’t have adequate stomach acid in the stomach, we don’t break down food properly and key minerals and proteins cannot be absorbed into the body. This may have an affect on mood, sleep quality, energy levels, detox, nutrient deficiencies etc. Without receiving necessary nutrients, you may become deficient of certain vitamins and minerals.... Stomach acid also plays a role in killing harmful bacteria from foods and environment and neutralising enzymes. Low stomach acid may leave the body venerable to disease. Good digestive function is so under looked and is often supressed rather than supported. Try to look into the root cause of the problem rather than band-aiding the effect Contrary to popular belief, indigestion is generally caused low stomach acid also called ‘hypochlorhydria’. Zinc, Vitamin B1 and Vitamin B6 are necessary to make stomach acid and deficiencies of those will affect your ability to break down food properly. This may also impact other nutrient deficiencies such as B12, magnesium, calcium and iron all of which needed for hormonal function, enzymatic reactions, mood, energy, bone mineral density. Start by looking at improving digestion and overall gut microbiome and you will improve your overall digestive and physical and mental health. Eat in a relaxed state, use digestive bitters (bitter greens or ACV prior to meals), deep breathing. We need to convert protein you eat into amino acids, into neurotransmitters such as dopamine, serotonin and melatonin. What affects poor digestion? - Stress - Diets rich in processed foods / mineral deficiency - Smoking - Some Medications - H. Pylori infection - Alcohol / Caffeine - Low protein diets - Aging HCL slows as we age - Underactive Thyroid - Zinc deficiency #lowstomachacid #lowstomachacidity See more

13.01.2022 How can I help support my Thyroid Gland *note that testing only TSH (Thyroid Stimulating Hormone) to assess thyroid function is not enough information* It can be super overwhelming receiving a diagnosis of thyroid related conditions. I know when I saw my antibodies ridiculously high, it was a scary moment. But here are some factors to consider whilst working with a practitioner... 1. Poor ‘gut health’ - Look into the gut and digestion to ensure that you’re absorbing and assimilating nutrients. 2. Stress Support your adrenals, make sure your work and recovery ratio is in check and you’re resting enough. Sometimes LESS Is MORE. Stress binds up thyroid hormone and increases reverse t3, which may affect the opposite effect and slows metabolic rate. 3. Assess bacterial, fungal and parasitic infections that may affect the gut. 4. Assess heavy metals (amalgams / metals). 5. Assess your gluten intake. 6. Low calorie diets - Can be damaging to thyroid function and may reduce T3 hormone concentrations. Make sure you’re consuming ENOUGH calories a constant calorie deficit is a STRESS to the body. Foods & Nutrients to consider T4 uses iodine, Vit C and B2 sea vegetables. Tyrosineeggs, pumpkin & red meat T3 needs SeleniumBrazil Nuts, goats cheese, yellow fin tuna, sardines and turkey. IodineSeaweed, dairy, seafood. Iron: Offal meats, animal meats, seafood, eggs, nuts, seeds. Zincoysters and seafood’s, organ meats, beef, and chicken and legumes like chickpeas (watch anti-nutrients). Vitamin D daily sun exposure (in correlation with sun safe guidelines) Magnesium Dark choc and flax-chia or pumpkin seeds. B VitaminsOrganic liver or kidney or offal meats Omega-3Oily fish, avocado, olive oil, nuts and seeds or Cod liver oil. Managing stress levels is key to lowering cortisol levels and optimising hormonal conversion from T4 to T3. Can you reduce or eliminate stressors? #thyroidhealth #thyroidhealing See more

12.01.2022 She’s feelin’ thiccc, but she’s feelin’ strong As I’ve mentioned before, we can’t keep living in calorie deficits all the damn time. To make some decent progress, it’s beneficial to increase calories slowly (reverse diet), follow a program, track what you’re eating, be patient and consistent and you’ll reap the rewards. If you’re unsure of what you’re doing, invest in a coach or mentor who can get you the results in an optimal pattern, rather than wasting time... doing things that you cannot measure properly. In other words; you can’t manage what you can’t measure ... This shit isn’t going to happen overnight or whilst trying out the latest fad sold by an influencer on Instagram with their discount code (sorry not sorry).. Sometimes we have to ditch the dieting mentality focus on the long-term results and health gains. Slow and steady wins the race. #wednesdaymood #thiccccc See more

11.01.2022 Ever been in a room and mentioned anything to do with your menstrual cycle, only to receive looks of disgust or judgement? I know I have. Periods should not be seen as taboo in 2020 because really, they’re a monthly feedback mechanism and should be spoken about regularly amongst health professionals or even amongst family or friends.... Periods have long been associated with dirty, disgust and shame, and sometimes even fear. Some would even associate menstruation to be ‘leaking’, ‘seeping’ or disgusting. With ignorant jokes such as, I don’t trust anything that bleeds for 7 days and doesn’t die, - why are we giving permission for this kind of culture to be acceptable nowadays? Cultures all of the world vary in their treatment of menstruation, including some forbidding activities for women whilst on their period. Some communities would believe women are banished due to impurities during menstruation. Whilst others are trying to break down the stigma and create better access to menstrual supplies and normalise periods. This was all seen as disempowerment towards women. Not only are periods generally associated with shame and dirtiness, but also many people don’t have access to menstrual supplies to manage their periods. Period stigma is definitely not limited to developing countries. Some countries have Tax charged on menstrual supplies, when other health and medial supplies are not taxed. This treats menstrual supplies as luxury goods. No bueno. Menstruation is such an important indictor of health and a vital feedback mechanism, but how can we emphasize the importance when menstrual education is severely lacking. We must keep educating young women to feel empowered and to educate young men how the menstrual cycle may affect them down the track hello pregnancy Do we feel comfortable using the word ‘period’ instead of phrases like shark week and aunt flow? Let’s continue to tackle the period stigma slowly and continue to promote awareness and education for all, this includes the language we use surrounding menstruation Thoughts below:

10.01.2022 Lets talk about pill bleeds, seeing as I’ve been thoroughly enjoying posting pill memes lately Now let me preface this by saying, if you are using the OCP for contraceptive purposes and you are well aware of the side effects you do you ladies. My purpose here is to talk about the fact that the pill does not REGULATE or fix your period... Even I myself was given the pill in order to ‘fix’ my period cramps and clear my skin when I was 19 years old and although it did help me and serve it’s purpose back then, as soon as I withdrew from the medication, I still suffered the consequences and my symptoms returned for the worse. No one had educated me that our period is a monthly feedback mechanism and we should LISTEN to signs and symptoms of our bleeds. The pill does not inform us of why we are experiencing symptoms or conditions such as PMS, PMDD, headaches, acne, heavy periods, missing periods etc. It simply shuts this hormonal mechanism down. However, if you’re solely using the pill for contraception with informed consent and awareness of the side effects, then that’s okay. The pill bleed is not a real period. This is because to have a proper period we need to ovulate and this medication is designed to halt ovulation and work as a contraceptive. A pill bleed is a withdrawal bleed from the synthetic hormone, rather than allowing the female body to flow through these four beautiful phases of our cycle. If you take the OCP for contraception, it serves its purpose to mitigate pregnancies (if taken correctly, at the same time daily) however, 58% of females using the pill takes it for non-contraceptive reasons Making an informed decision is the most important when it comes to your body and it is YOUR choice as to whether you decide to take contraception or not. Do your research or work with a practitioner who can help you with your body and fertility. #oralcontraceptivepill #thepill @ Adelaide, South Australia See more

08.01.2022 Calorie deficits are required to drop body fat. But. You. Cannot. Live. There. Fam. Your body will adapt and then where to from 1200? You’d have to drop lower and lower. 900? 700 calories?... Noooooo... Sooooo many women live on low calories. Living in a harsh calorie deficit can have dangerous effects on the body long term and can affect the gut, nutritional deficiencies, thyroid health, menstrual health, sleep, mental heath and happiness. Reverse dieting (building up your calories) can feel uncomfortable at first I understand both physically and psychologically. However, I always say to my clients, adopt the mindset of an athlete. An athlete will fuel himself or herself adequately in order align with their performance. Yes, you may feel like you’re putting on a little weight at first, because you probably will a little bit, but think about what you’ll gain in the long run. It takes time to make sustainable and turn it into a lifestyle. More calories = more energy + more food selection, less chance of nutrient deficiencies, better sleep and mood. More energy = better sessions at the gym or more movement (output) Better sessions = increase muscle building, more output, more lean muscle mass and consequently, an ‘increase of metabolism’. So my point is; you cannot live on LOW calories for years and years without serious health repercussions in the long run. Sometimes you’ve got to commit to and work towards eating more and a better relationship with food. No one gives a shit if you gained one kilo. People care about who you are as a person and what you offer the world. Eat those calories #caloriedeficitdiet #calorierestriction

06.01.2022 Late night session at @dohertysgym with team @ryderwear girls #teamryderwear

06.01.2022 Why you should be really drinking more water You always hear the advice; drink more water, drink this much water, make sure you drink wAtErrr.. The question is, why should I drink more water?... Okay cos you asked, here’s why Water is essential for life, without it humans can only survive for days. Water comprimises 75% body weight in infants to 55% in elderly and is essential for homeostasis. Maintaining water and mineral balance is very sensitive in and controlled in different sites of the body. These keep close regulation of important mechanisms such as blood pressure, heart rate, digestion, respiration, temperature regulation and joint lubrication. These are all controlled by the rate at which we drinking and the rate at which we excrete urine via the kidneys, telling the body to produce a smaller volume of more concentrated urine. Being dehydrated can affect more mechanisms in the body than you think. Remember that not all fluids that we consume actually hydrate us such as tea, coffee and alcohol. Not only from an excessing caloric perspective but also from a dehydration perspective too. PHYSICAL ACITIVTY and dehydration its common for athletes to lose 6-10% in sweat loss leading to dehydration when we train, however it can affect our physical performance in as little at 2% dehydration! This may be seen in increased fatigue, reduced endurance, motivation and perceived effort (Popkin, M. B, 2011). It may also affect cognitive performance, headaches and mood and delirium in the elderly. So who’s reaching for a glass of water now? 33mL’s x weight in kg = minimum water consumption. #waterintake #dehyrated See more

04.01.2022 Our menstrual cycles (naturally) are made up of 4 different phases for *most* women Follicular Phase (Days 1-14 in most women) Ovulation (Day 12-16 in most women) Luteal Phase (Day 16-30 days of cycle for most women)... Menstruation Day 1-7 (first day of menstruation & follicular phase) Unlike men, our hormones are changing throughout each day-to-week of our menstrual cycle and we can actually use this to our advantage with cycle tracking. During each of the phases, our energy, our sleep, our power, our nutritional requirements and cravings will alter dependant on your cycle day. It’s super important to learn when to rest and when to push the throttle and reach your personal bests to your advantage. Altering nutritional requirements is advantageous too it means we can eat more carbs during our follicular phase and more fats during our luteal phases leading up to our period. I think it’s super empowering to have cycle awareness and USE IT TO OUR ADVANTAGE GALS, we are strong and powerful sometimes, whilst other times; it’s okay to go within and rest. We shouldn’t have to settle for being dismissed when asking questions about or periods or offered the pill as a solution. If we know better, let’s do better and invest in ourselves for better fertility and health in the future Our current menstrual cycle is a reflection of your health of the last 100 days. So ask yourself; how have you looked after your body in the last 100 days? It takes 100 days for a follicle to mature to be released as an egg. So start now. See more

04.01.2022 The issue (generally) isn’t too many carbs; the problem is lack of balance between the macronutrients, especially protein. You know I’m pro-carbs, always have been and always will be. But let’s focus on the POWER and IMPORTANCE of protein.... The problem GENERALLY isn’t solely with carbs, the problem may lie within not acquiring the right balance between macronutrients. It’s so important for women to be consuming adequate protein within their diet when they lift weights for many reasons. Especially looking to include more bioavailable proteins; generally animal proteins = better absorption and assimilation. This will help with long term hormonal function, immune system strength, gut integrity, and maintaining adequate muscle mass and a healthy weight. Why else to consider adequate protein? The thyroid requires certain amino acids and as does the liver to convert T4 into the active thyroid hormone T3 to increase metabolic rate. Remember that chronically under eating is a STRESS to the body. It also means that generally you will be missing out on required amino acids and generally the ones required to repair and rebuild tissue and assist in enzymatic reactions in the body. But how much protein do I need to consume? Dietary MINIMUM is 0.8 per KG of body weight, but I like to say anywhere between 1.5-2.2g per kg of body weight, especially if you’re training in the gym. Look at protein variation and bioavailability change up your sources regularly and consume more slow-cooked meats, offal, eggs, wild-caught fish, seafood and poultry. Also is great to consider an amino acid called glycine; known to be a beautiful gelatinous-rich food found in bone broths, collagens, gelatin - great for re-building and the gut integrity. If you have trouble digesting meat and that’s why you don’t eat it, look into eating in a more relaxed stated to ensure you have enough stomach acid to digest your food. Otherwise, support your digestion with deep breathing, ACV before meals or bitters #protein #proteinintake See more

03.01.2022 Aka ‘Hypothalamic Amenorrhea’ (HA) There are two types of amenorrhea 1. Primary you have never had a period (by age 16)... 2. Secondary you had periods in the past but now they have stopped. This can happen for many reasons as a female, especially if your period has been missing for over 3 months. The absence of periods (other than during pregnancy) may occur because of ~ Hormonal disturbance ~ Weight loss / gain ~ Over exercising and under-eating ~ Anxiety / Stress ~ Increased inflammation / Gut Dysbiosis ~ Pituitary or Thyroid disorders ~ PCOS or Coming off hormonal birth control (secondary amenorrhea) - these can have different drivers off lack of menstruation; see my PCOS post) The body senses increased stress + inflammation = danger The body decides to shut down the message from the brain to the ovaries to switch off baby making abilities. This is because it senses some kind of level of danger from the above causes. The risk of HA is fertility because if you’re not ovulating = no pregnancy. Also, brittle bones and risk of heart disease due to lower levels of estrogen. Note: The pill will not rectify the lack of menstruation; it will simply take over the hormonal system acting as a band aid, giving you a withdrawal bleed instead of proper bleed. Once you have rectified and addressed the cause of your lack of menstruation, the body should return back to a ‘normal’ menstrual cycle and correct the cause. A few things to consider getting your cycle back ~Sleep 7-9hours ~Increased calories above 2000 ensure you’re eating ENOUGH food and ENOUGH carbs (>150g depending on gut sensitiveness) ~Reduce lifestyle stressors more sleep, yoga, meditation, deep breathing, walking, hot baths, spend time doing things you love) ~ Reduce inflammation (look into gut repair and removing trigger and processed foods) ~ Reducing exercises intensity and frequency (no HIIT sorry peeps) due to high levels of stress ~ Alternative treatments such as herbal therapies, supplementation & acupuncture with a health practitioner. #hypothalamicamenorr See more

02.01.2022 Do you know the difference? True Hunger ~ Occurs gradually ~ No desire for certain foods... ~ Decreases when we actually consume food ~Generally driven by internal physiological cues Emotional Hunger ~ Desires certain foods / cravings ~ Continues past satiety ~Triggered by reward pathways / external cues rather than true hunger. Emotional hunger is driven by reward pathways in the brain, generally in response to highly palatable foods. Dopamine and opiods are release as a part of the reward circuit, which can increase the expression of hunger hormones and blunt the satisfaction hormones. Thus, the DRIVE to EAT more is maintained and overconsumption generally occurs due to this stimulation. AN example You have a stressful day at work. You want some kind of relief. You go to the fridge. You grab a block of chocolate and mindlessly eat the whole thing. You feel great, and your body registers the reward process and that’s what you’ll like to do each time you feel stressed. Versus. Metabolically regulated processes arising from biologic needs. During feeding, consumption of food leads to downregulation of hunger signals and upregulation of satiety = which means consuming foods will stop. How to help this? It's about developing habits that will recondition certain behaviour you have developed over time. Perhaps when you're stressed, you may not want to automatically grab certain foods; you may want to focus on sitting with yourself for a minute, breathe and think about what you want during this time. #hungervsappetite #cravings @ Adelaide, South Australia

02.01.2022 Six months ago I made the decision to remove my silicone breast implants. I trusted my gut, went against what some of the PS’ said and made the best decision for my health. For years I couldn’t understand why I never felt quite right. That every time I’d go hard at something, I fell ill or couldn’t keep up with the pace. That despite the fact that I ate organic, I exercised, I slept well and I did everything in my power to be healthy; I still felt sick. ... I saw countless health professionals, had countless blood testing, supplements, medications, procedures; all of which only temporarily made me feel better. Until, I came across #breastimplantillness by Nicole and learnt about the toxic effects of silicone & heavy metals on your body. It was an absolute light-bulb moment for me. (Swipe right for a list of my symptoms) Silicone can gel bleed even without rupturing, it can leak through pores and are permeable (my implants are YELLOW & they were once WHITE) leakage confirmed by my plastic surgeon Not to mention the TOXIC Ingredients including: alcohol, formaldehyde (think fresh dead bodies, talc, ink, silica, lead, sodium fluoride, acetone (neurotoxins) + heavy metals. We are told that these implantable devices are ‘safe’, yet they’re banned in countless countries and women all over the world suffer from debilitating illness without answers (and have been for DECADES - see Oprah Winfrey show 1995 with Dal Corning) #BII is real, the symptoms are real, but there are no ‘medically approved’ testing to PROVE that your symptoms are caused by silicon toxicity, YET. Sometimes absence of evidence does NOT mean evidence of absence. - Just because it hasn’t been proven YET, doesn’t mean your experience isn’t real My message is; if you’re thinking of getting implants, do your research and make an informed decision. Know the risks associated with putting foreign objects in your body and be prepared. If I could speak to my 21-year-old self, I’d tell her that you don’t need implants to make you more ‘feminine’ or beautiful. We have more to offer the world than our external bodies @ Adelaide, South Australia See more

02.01.2022 Bone broth has been talk of the town lately, so let's discuss why it may offer for us. Bone broth contains the whole spectrum of amino acids, both essential and non-essential, including Proline, Glycine, and Glutamine. Proline is a necessary precursor for the formation of collagen; it helps regenerate cartilage and heal joints, improves the condition of the skin and helps repair the gut lining.... Glycine helps detoxify the body of chemicals and acts as an antioxidant and protects the liver and it may help sleep and improve serotonin release (happy hormone). Glutamine is an amino acid essential for maintaining gut function and may help with conditions such as 'leaky gut' (aka intestinal permeability) thus may help reduce inflammation and improve digestion. Also may ~Support the membrane of our gut with the help of these amino acids, which you may know can be affected by a myriad of environmental factors like antibiotics, OCP, pesticides, stress, chemicals, alcohol, NSAIDS (like Ibuprofen) etc). ~Contain minerals such as calcium to support the bones. ~Glycine also helps to promote better sleep quality. ~Helps support secretory IgA which helps to stop the growth of pathogenic or bad bacteria in the gut and supports your immune system. I use @gevityrx due to their transparent labelling, no preservatives, organic, gluten dairy and sugar free and concentrated product. I’d never promote anything that I personally haven’t used or strongly align with and @gevityrx is a brand that I do. Discount code link is in my bio #bethebestyou #gevityrx #gevitygang

01.01.2022 Why you should track your progress using more measures than just the scale-weight. Have you ever felt like you’ve progressed in every aspect, only to jump on the scales only to read a number that you’re unhappy with? Our bodies fluctuate between scale weight daily and that’s OKAY!!... Take these into consideration Lack of sleep Stress Carbohydrate intake Sodium intake Water intake Menstrual Cycle status Bowel Movements status Post-weight training The floor of the scales isn’t level Not weighting yourself in the same conditions (time of day, week, menstrual cycle etc). So if you’re not using the scales without other measures of progress, you’re probably going to be heavily disappointed. It’s so important to realise that scale weight isn’t a sole dictation of measuring progress we need to use other methods in conjunction with the scales take photos, measurements etc. So let’s get rid of this attachment to scales and focus on other measure of progress . #fuckthescales #scalesareforfish See more

01.01.2022 Constipation can royally affect our hormones and make us generally feel pretty crap (no pun intended) Chronic constipation can lead to recirculation of hormones, particularly estrogen. The liver is responsible for binding our hormones into forms, which convert them from fat-soluble to water soluble to safely be excreted. But, when you’re chronically constipated, your bowels aren’t excreting oestrogen and it may go back into circulation in the body. Es...trogen isn’t inherently bad; it’s about the ratio balance between estrogen and other hormones like progesterone. Excess estrogen in ratio to progesterone may fuel more painful periods, heavier bleeds, cystic breast tissue, fibroids, endometriosis and adenomyosis. Also, if we have gut imbalances, this can lead to increased production of an enzyme called beta-glucuronidase > increases recirculated estrogen in the bloodstream > less estrogen removed by the bowel. Ongoing constipation makes this worse as the hormone is sitting in your stool for longer with a greater chance of reabsorption happening. Noticed more acne if you’re not pooping daily too? Poor elimination and hormonal imbalance can lead to increasing skin issues, PMS and other period related symptoms. Practice daily bowel emptying daily at least 1-3 times. It should not contain mucus, blood or undigested food. If you notice any changes, please consult with your healthcare practitioner to examine further. @ Adelaide, South Australia See more