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25.01.2022 2021 I was going to post this pic on the 07th of January with my list of New Years Health Resolutions.. instead I received the sad news that my dear beautiful Grandma had passed and needed to take some space. I’ve been journaling to reflect on what she’s taught me in life, lessons, advice and what guidance I can take from her to live a happy, healthy, long life, as she did.... My Grandma never had any serious health conditions, she passed away peacefully from old age, she applied moderation to all things in life, especially in treats like alcohol, cheese and cake. She got outside and In touch with nature regularly in her gardens and she loved all animals, blue wrens especially. She had a beautiful loving husband, children, grandchildren and great-grandchildren. She kept her mind busy through art, craft, cooking, puzzles, travel and at 73 she hiked the whole Wine Glass Bay circuit in Tasmania with us in her day shoes. I’ve never undervalued these kinds of things in life, but to take the focus off the superficial and external health goals it’s so important to remember there’s so much more to health than the size of our tummies or our bums. So 2021 for me will look like this: More focus on brain health Maintain meaningful relationships More focus on Hormonal Health Trying new forms of art Photo albums to preserve memories More hiking and camping More time in nature with my son Living in the now and less living online Complete my study and work on Frisk Be true to myself and take that direction And the big one... Finally marry the man of my dreams What do yours look like? *Oh and last one, write shorter post

23.01.2022 Let’s talk toppings! We all know we can take a totally healthy nutritious salad with a balanced calorie intake & then whack on a tasty whooping 500 calories with Mayonnaise, creamy garlic dressing, croutons, hot sauce etc. So how do we do it by replacing the empty calories & saturated fats with vitamin packed, protein filled healthier fats that still taste great? Easy! ... Try these bad boys separate or all together if you want Nutritional yeast hemp seeds sunflower seeds sesame seeds PICKLED everything Sauerkraut lemon juice lime juice balsamic tahini beetroot mixed with coconut yoghurt coconut yoghurt seeded mustard apple cider vinegar ACV, lemon + rice malt molasses + rice malt syrup + Dijon molasses + red wine vinegar + RMS And of course the OG S+P Voila

23.01.2022 CASHEW CHEESE Easiest and cheapest creamy cashew cheese you’ll ever taste! 1 cup pre soaked cashews ... Garlic salt to taste Fresh chopped oregano Nutritional yeast to taste 1/4 cup of water Lemon to taste Soak your cashews, the longer the creamier.. think 24-30hrs.. add all ingredients to mixer minus the water, start to blend on a medium speed and slowly add water as you go. Stop At desired consistency and taste, continue to add flavours as you go. Keeps for 1 week but I’ve kept mine for up to 2 weeks, when it’s last that long . . . . . . #friskfit #dairyfree #plantbased #vegancheese #foodlover #instafood

22.01.2022 What’s a PT going to give me that I can’t get online for free? This is a question I used to ask myself when contemplating paying a PT to help me achieve better results with my running training. I always had great motivation & dedication but the truth is I wasted weeks, months even years pushing myself to always stay the same. Maybe slightly increasing my time and distance but always only getting back to the same level of fitness. Although it was high, it could of been higher ...and I could of been better. What I wish I knew is that they would prescribe me appropriate exercises in an appropriate timeframe, using the effective process of periodisation. When I studied periodisation, learning about the technique of splitting training up into manageable phases of specific time blocks, each block has a different goal based on intensity, complexity & volume and recovery.. it was a total game changer to my own fitness & now serves me in my work as a PT. Periodisation prepares your body for overload & follows with rest to allow for adaptation to the physically demanding stresses of your overloading phases. It’s based on your goals, your competition, your desired level of fitness & outcome. It’s totally individualised to suit you, not just a program that has been created and pumped out online to suit the average body with average goals. If you have your first half marathon coming up, an endurance competition, a multi day hike or maybe your fitness has plateaued & you want to be better than average, get in touch we can work on a long term program designed for YOU! A good PT is doing so much more behind the scenes than just turning up and counting your reps and telling you what to do next. They know you, your goals and they will get you there and be worth every dollar, I promise

22.01.2022 Who rises with or before the ? I’m a HUGE fan! We all know day is time for our bodies & brains to perform at their best & night is time to repair, replenish & rest (All shift workers & new parents are exempt ).... Catching the morning light sets off the hormones & neurotransmitters responsible for the good feels. The infrared light stimulates collagen, increases bone health and basically just makes you feel great! Just 3 minutes a day is enough to reap the benefits, give this a try set your alarm STOP hitting snooze splash cold water on your face make a warm lemon water grab your fav guided meditation sit STILL let Mother Nature do her thang I try do this everyday, it’s my 15 minutes of stillness, quiet & calm. It’s sets my mood & intentions for day. I am allowing my circadian rhythm to follow Mother Nature’s Clock & the benefits far outweigh a midnight Netflix binge. Give it a go for a week

21.01.2022 Foundation + Filter Free Friday Now look, don’t get me wrong.. I LOVE a good filter & a face full of makeup as much as the next gal. BUT I also LOVE the skin I’m in, or at least I do now. I was bullied as a kid about my freckles & even up into my early 20’s.. like seriously guys grow up .. ... It wasn’t until I had this little guy that I truly learned to love my skin. I pictured him talking to himself the way I did all because of some nasty kids and it broke my heart. It broke to think of him hurting & it broke because I’d hurt myself. But I got there! Self love is a journey & we all have different ways of finding it Happy Friday xx

20.01.2022 Have your Cake (bread) & eat it too! Hands up who eats bread everyday Hands up who feels guilty .... nobody I hope! There is absolutely no reason that eating bread everyday is bad for you (Unless you are celiac of course )!... If you’re choosing bread that offers you nutritional value like fibre & protein from whole grain flour and seeds or fermented bread like sourdough you should & can consume on a daily basis while still meeting your daily nutritional needs. You do need to be mindful what you put on your bread to keep it a healthy meal, but basically bread is NOT the enemy so get baking people!

20.01.2022 HOT TIP! How to eat healthy over the silly season.. Make delicious salads in December/January and eat them ... This bad boy has: Lentils raw peeled zucchini fresh parsley cherry tomatoes vegan halloumi fresh mint pine nuts Dressing: EVOO lemon S + P white wine vinegar Happy Friday Eve . . . . . . . #friskfood #veganfood #beganfoodshare #eatgreen #plantbased #plantbasedeats #christmasfood

17.01.2022 Monkey see, Monkey do If you want your kids to eat their greens, are you leading by example? If you want your kids to speak to your nicely, are you leading by example?... If you want your kids to get outside and exercise more, are you leading by example? Otis’s favourite foods atm are avocado, peas, potato and baby cucumbers, mine are all of the above plus bucket loads of more potatoes.. Food for thought P.S When Otis starts taking selfies with his salads I’ll take credit for that too

16.01.2022 F O R M Form is the biggest gains you can get from having a coach. Form correction is the most important part of my job and it’s my responsibility to ensure you are executing every single exercise safely. As much as I love a good online app and have used many in the past, one thing they can’t provide you for your $19.95 a month is form correction. You might get queues on correct form, but who’s actually there to see your imbalances? remind you to release the tension in you...r traps or to correct your lateral weight shift as you lunge? I educate my clients as I train them so I’m confident that when they train in the gym or online, they are executing perfect form and not putting themselves at risk or irreversible injury when they’re older (talking to you left knee ). Invest in your future self, you’re worth it

16.01.2022 PRACTICE WHAT YOU PREACH!! This weekend I felt a little low, I got on the scales on Saturday & didn’t like what I seen so I hid them in the back of the cupboard to be done with them. I reflected on this action and thought what would I say to my clients if they told me they did this. Well, firstly the number on the scale means NOTHING about your health & secondly I would like to challenge them to work on the reason why they can’t have scales in the house and maintain a healthy... relationship with them and themselves. I don’t want my clients to remove a problem I want them to work on it. So in taking my own advice I put my scales back in the bathroom & booked into @crossfitreclaim for a body composition analysis this morning. Sam was really knowledgeable, went through my whole report gave me some great nutrition and training tips on how to get back to the % of my last scan (where I felt my most Comfortable, confident, strong & healthy) and I left with the positive mindset I went there for! My results were as I thought, increase in my body fat mass of 4% & slight increase of weight per kg, BUT I was really happy to see my muscle mass had only 1.2% reduction.. My take away from this, my skeletal muscle mass is great, little body fat and visceral fat to work with but all in all much better results than I was beating myself up over on the scales. We should be able to weigh ourselves everyday (if we want!) and LOVE ourselves everyday too. If you never weigh yourself that’s awesome, if you weigh yourself everyday that’s also awesome.. but to those like me who like to track progress, set realistic goals and SEE them, I couldn’t recommend these scans anymore. Happy Monday xx P.S I haven’t had a covid crisis and chopped my hair to look like a mullet

16.01.2022 South Coast weekend special Get yours & your BFFs moving and shake that iso off! 2 for the price of 1, this weekend only xx

15.01.2022 Today I hit a PB in the pool I did 22 laps in 30 mins.. 30 minutes due to COVID rules & 22? So what??? Well it’s double what I could do 6 months ago in 30 minutes. ... I’ve never had formal swimming lessons, just what I learned in nippers and spending everyday possible at the beach since I was small and I guess I’ve always been pretty slow.. but that doesn’t matter! Every single week since October (when open) I have come to this pool at least once a week & worked on my technique, my breathing, my endurance and my power. I swim when it rains, when it’s dark, when the sky was filled with smoke, when the pool is smashed by waves and now when it’s a wee bit chilly. The point to this story is even though I’m still one of the slowest in the pool I have doubled what I was capable of 6 months ago and I SHOW UP rain, hail or shine. I compete against nobody but myself and I didn’t give up. If you have a goal and you love it this much, stick with it.. not just for 4 weeks or 4 months, make it part of your life & own it! You can be great at ANYTHING, but it’s up to you to put in the time. Happy long weekend everybody xxx

14.01.2022 Gentle Morning workout

14.01.2022 Red Pepper Rosemary Spread. This is a recipe from one of my favourite cook books, The Green Kitchen (swipe pics for cover). I added my own touches but here’s the recipe:... 3 large capsicum (halved + seeded) 75g sunflower seeds ( I used pine nuts) pinch of cayenne (I used smoked paprika + garlic salt) juice 1/2 lemon 2 sprigs of Rosemary (leaves) Method - Preheat oven to 200, place capsicum face down on baking paper and bake for 40 minutes. Allow to cool and remove skin and place them in a food processor. Meanwhile, lightly toast seeds and spices, allow to cook and add to processor along with lime juice and rosemary, purée until smooth. Keeps refrigerated for 2 weeks. Seriously delicious. Fun fact - a tablespoon of this has half the calories of mayonnaise and double the health and taste. Its so easy to spoil a totally healthy meal by adding multiple high fat, salt and sugary condiments. I am totally guilty of this so I love to have jars of tasty healthy condiments on the go to add on my wraps, to salads or use as dip. The Green Kitchen by David Frenkiel & Louise Vindahl is a beautiful book from a Swedish couple who met and bonded over their love of delicious and healthy vegetarian food. They have released the Little Green Kitchen recently and it has amazing simple vegetarian family recipes which I love. When I miss my family in Sweden I get this book out & the flavours take me back and fill my heart and tummy with joy What’s your favourite cuisine?

13.01.2022 MY PEOPLE These guys are my rocks, my reason to get out of bed everyday, my reason to try my hardest, to apply 100% to everything I do & to constantly work on being the best ME I can be, with them. In all the plans & goals I make (we all know I’ve made a few) there’s no way I could see them through without the love & support from these two (didn’t even mean to rhyme ).... There is compromise on all fronts from us all to help me achieve my goals, there is a gentle nudge out of bed at 5am when I think I’m too tired, there is supportive words to cheer me on when I think I want to quit & there’s endless amounts of love & cuddles waiting for me when I fail. Self love & appreciation is SO important, but it’s equally as important to love & appreciation the ones around you that make it possible for you to be you

12.01.2022 Perfect Summer bodies are made in Winter? Huh? Mmm no Son, your body was perfect when we made it and always will be!... Your body’s perfect every season of the year, it’s how you look after what’s on the inside that’s going impact your quality of life & longevity. Lets all try spending Winter making lifestyle changes we can actually sustain that will serve our bodies & our brains. Talk to yourself, support, fuel & care for yourself the way you would your baby, your Mumma or your Grandma. You are already PERFECT

10.01.2022 New favourite smoothie combo I was always a heavy creamy banana & PB smoothie kind of gal, well I still am But I have a new fav, it’s lighter, sweeter & even more nutritious!... 1/2 cup frozen blueberries 1/2 frozen apple 1 cup baby spinach 1/2 frozen banana topped with coconut water I like to chop and freeze my smoothie ingredients as soon I get home from the shops so have them ready to go. They are a great healthy alternative to reach for when you feel like a treat and a GREAT way to make your kids each What’s yours??

10.01.2022 MINDFUL MUNCHING How do you view your food? Do you plan what you eat each day based on macros, calories or cravings?... Do you ever give thought to those incredible little micronutrients you are consuming and the vital role they play in your health? You could think about how getting enough potassium will help regulate the fluid in your body, assist your nerves to signal and muscles to contract? Or maybe how consuming the right amount of sodium will lower your cholesterol and reduce your risk of a heart attack? Without over complicating your nutrition, try and educate yourself a little more about what’s actually on your plate. Go to www.eatforhealth.gov.au and use the handy calculators to find out exactly what nutrients your body so desperately needs. While you eat your food, try and think about where it came from. Who grew it, what condition it was kept in before getting to your plate, is it packed with preservatives and potentially harmful chemicals? And think about what it cost the earth to make and of course think is it actually good for you? Applying a little mindfulness to your food choices can make a drastic difference to your health and this glorious planet

10.01.2022 Cute little TB to my babymoon in Byron with my bestie! I was 4 months & feeling very pregnant but obviously looking like I’d just eaten a burger I had a total pain free ACTIVE pregnancy and I credit a lot of that to my commitment to training.... My first trimester training looked a little like this:- Running Walking Hiking Weights Pilates Yoga I didn’t train everyday but at least 3-4 times a week. Before I got pregnant my training looked a little bit like this:- Running Walking Hiking Weights Pilates Yoga I didn’t train everyday but I aimed for 3-4 times a week. My current training looks a little like this:- Running Walking Hiking Weights Pilates Yoga I don’t train everyday but I aim to train 3-4 times a week.. Get the connection? If you want to have a fit and active pregnancy & and post pregnancy you NEED to have a fit and active PRE pregnancy plan. Exercise is 100000000% safe during pregnancy (I stopped running at 5 months although) BUT what exercise is safe for YOU all depends on what YOU are doing before you get pregnant! If you are planning a pregnancy and want to talk about safe training, setting good habits, building healthy relationships with exercise whilst pregnant get in touch. I’d love to help xx

10.01.2022 GREEN HABITS As I don’t eat meat or dairy, consuming lots of fresh green vegetables is vital for me to hit my calcium and iron needs (always follow your greens with citrus for maximum Iron absorption). This year I wanted to increase my intake so I made a rule that everyday twice a day I had to consume either a salad, soup or steamed vegetables.. it sounds simple but I really realised how often I was only having a decent serve of greens once a day.... At first it started as a challenge and now it’s become a habit and is just part of life. I still eat treats (daily) just not until I’ve eaten my greens If you are looking for an easy New Years resolution, one you might actually keep give this one a go P.S this salad here was my all time favourite for 2020 . . . . . . #friskeats #friskfit #frisk #vegan #plantbased #saladoftheday #eatyourgreens #greens #wollongongeats #fitness #healthylifestyle #fitspo #fitspiration

08.01.2022 EXCITING ANNOUNCEMENT Today I enrolled with @studio_pilates to begin my teacher training This is something I have wanted to do for a long time and thanks to COVID putting my PT work into slow gear this has given me the perfect opportunity to achieve more of my dreams! ... After injuring my knee last year whilst training for city to surf, I started practicing pilates and instantly fell in love with the new movement & strength in my body. Pilates can be used for so many forms of fitness from building strength, correcting posture, improving flexibility and my favourite personal use, for rehabilitation. It’s a practice that is prescribed to you for better living and quality of life and I can’t wait to take you all on my journey. Exciting times are here

08.01.2022 JASMIN When we first met as neighbours, Jasmin was no stranger to fitness or a healthy lifestyle. She had tried almost all forms of training, an avid runner and keen to build on her strength and confidence with weights. So in March we began Jasmin built strength & technique under the bar that she never knew she had and more importantly confidence in applying correct form in the gym along with programming her own strength workouts.... Jasmin’s finished her strength training for now and has moved on to boxing to work on her speed and agility training. I couldn’t be more proud nor grateful for all the special time we shared together on her health journey. Now to continue our journey together as friends, neighbours and cycle soul sisters You know your bond is strong when your cycles have aligned, it really doesn’t get much more special than that. To our friendship . . . . . . . . #friendship #soulsisters #aligned #friskfit #friskfriends #loveyou

06.01.2022 Who’s your favourite training buddy? One of my loooong time bestie’s & looooong time fav friends to get sweaty with is @sarahfinearty We are both SO competitive, we motivate each other like no other, we push each other to go that little bit further + faster & we NEVER give up!... We have run the streets of New York City + Mexico, bootcamp on Miami Beach, a million double unders in the New Orleans, we hit the gym @allaerobicsfitness in Hobart most days of the week (where she’d kill me in her spin class )& now we train on FaceTime with our babies running around our feet ha. It’s a vibe Tell your favourite training buddy why she’s amazing & spread some love xx

04.01.2022 PICKLED These bad boys contain super high amounts of good probiotics and digestive enzymes. Do your gut flora a favour and get pickling. Red Onion... Red wine vinegar White vinegar Seeded mustard Chilli Bay leaves Hot water Bottle them up after you add hot water and stick in the back of the cupboard for a week or two (or as long as you can stand not eating them). Add to your salads & sandwiches or to brighten up your platters on a Friday night It’s soooo easy and soooo tasty!

04.01.2022 W I L L P O W E R Do you have a weekly practice in place to train your brain? If not why not? We all know we need to exercise our muscles to keep them strong but very rarely do we put time into training our brain to stay strong.... I like to set small challenges throughout the year to test & train my willpower. I set ones I enjoy like meditating everyday for a month , swimming through Winter ( LOVING IT) or a month of pilates etc.. I love the instant satisfaction of achieving goals (no matter how small), I love keeping my word, to myself & I love knowing every time I don’t give in it’s building my staying power. I never give up! Stop procrastinating & bargaining with yourself and just get it done. Spring is just around the corner

04.01.2022 What’s the best bit of advice you’d tell yourself at 21? I’d tell little Angie (10 years ago ).. If you believe in yourself, others will believe in you too.. and if others don’t believe in you, that’s no excuse not to believe in yourself!... I don’t regret a lot of my past because it has made me the mother & person I am today, but I do regret at times letting other’s opinions influence what I thought I was capable of & giving up before I dared to try. To be 10 years younger and know what I know today.. I wonder what I would’ve done differently?! Hopefully not a lot because I’m pretty darn happy with the grownup version of Angie What about you?

03.01.2022 WEEKEND VIBES I used to live for the weekend, the next big party or wild night out with the girls. Now my living for the weekend looks a A LOT different, it still involves treating myself but just in different ways. I’ve never been the kind of gal that can apply the 80/20 7 days a week so I like to be good through the week, train hard, eat clean & sleep well & weekends I let me hair down. I’m still pretty healthy because I know mentally I need to eat well and move my body ...but basically I just eat a LOT more fries & vegan cheese That’s my balance that works for me, what’s yours? Weekend warrior, master of balance or none of the above?

01.01.2022 LOW IMPACT + MAX GAINS When I started to change my training to focus more on Pilates I wondered how my body shape and composition would change. I truly believed if you wanted a nice toned you had to load up and squat A LOT .. but how wrong was I?! If you’ve ever done a horse kick 3, a kneeling side kick, a straight leg raise or a hot potato in any old order then you know the burn is real ... Best part is all of those exercises are either kneeling or lying on your side, no weights, no impact, just utilising your beautiful body. I never knew what a weapon of a weight my leg was . . . . . #pilates #pilatesinstructor #peachy #horsekick #pilateslovers #pilatesbody #friskfit #friskpilates #wollongongpilates #mobilepilates #mobilepilateswollongong

01.01.2022 Does life really change at 30? A beautiful friend asked my this question a month or so ago.. she said is it true that life changes at 30? Do you feel older? My answer was hard, hard because I became a mum at 29 and that obviously changes everything... But the things I know that have changed since joining club 30’s look like this:... The best most memorable moments can be as simple as snuggled up on the couch with my boys I’ve learned we’re not created to be one size fits all, so own that individuality I accept myself for all my strengths & flaws and try to work with them rather than against them I love my parents more and more and so many things they have said now make sense. They were mostly always right. Money matters in so many different ways, but in many ways it matters less I put as much commitment into my mental health as I do my physical I compare myself less to others and know I’m lucky for all my functional working parts I binge less, like on everything.. less alcohol, less shitty foods, less crazy fitness regimes. I’m more balanced I guess.. I think I expect less from others and understand when people don’t call, text or respond when and how I want, they probably have their own stuff going on and it doesn’t mean they don’t love me I now celebrate my Birth-Day and not month prior or after SLEEP .. I can’t function without it and I cringe at the lack of it I got in my 20s When you say yes to a helping hand it doesn’t make you weak or incapable Having self confidence is a goal not a crime I DO feel older, my body, skin and hair looks older but I’m OK with that So much more in life makes sense now, so much more of the past makes sense and I’m so grateful for all the fun, mistakes, experiences and laughs I had in my 20’s to bring me to who I am today. As a mother I can never be that reckless again! The only thing that makes me feel sad about getting older is knowing that we don’t get to do it all again. If you’re in your 20’s just DO ALL THE THINGS and have FUN!