I AM Anna in Melbourne, Victoria, Australia | Nutritionist

I AM Anna

Locality: Melbourne, Victoria, Australia

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24.01.2022 Why you get on your period... & how to them Firstly, its very normal to feel hungrier in the days leading up to your period. This is because estrogen & serotonin - your natural appetite suppressants - suddenly drop, leaving you with more progesterone, which is an appetite stimulant. Its not all bad though, because progesterone is also a metabolism booster, so youre naturally burning more calories at rest (another reason why youre hungrier). Here...s what you can do to overcome PMS cravings & stay on track: Sleep regulates appetite, blood sugar and improves insulin sensitivity. It is your PRIMARY line of defence again premenstrual sugar cravings! If your hunger levels are unbearable, eat more! But try to stick to low calorie, high fibre foods like vegetables that are less likely to push you too far out from your calorie targets. Make sure youre eating regularly (every 3hrs or so) & include a quality protein source in each feeding, which leads to my next point.. Aim for at least 20g protein per meal (eg. 100g chicken breast or rump steak, 120g white fish or 4 large eggs). Protein promotes satiety which will reduce cravings. Its addictive, and continuing to indulge will only make your cravings worse, as well as exacerbating other unpleasant PMS symptoms. Its worth noting too that if you crave sugar all the time, PMS cravings are just a magnification of a bigger problem. Magnesium + Vitamin B6 calm the nervous system, reducing inflammation & improving insulin resistance. Craving chocolate during PMS can actually be a sign you are low in magnesium. Opt for 85% extra dark - its low sugar & a great source of magnesium. Whats your biggest weakness when it comes to cravings? Do you have any control hacks? See more

24.01.2022 Maybe youre not ready to compete, but youre looking for something to aim for to showcase your hard work and determination. Book a photoshoot! You dont need to be an experienced fitness model or have spent hours in front of the lens. All you need is a little creativity and the willingness to step outside your comfort zone!... Ready to get in the shape of your life and capture it on camera? Contact me to discuss your goals and book your first photoshoot! Train with me ONLINE or FACE TO FACE @spartansgymandfitness Hit link in bio to enquire! www.iamanna.com.au #makeithappen

23.01.2022 #WeeklyWorkout Tag a friend & hit SAVE for your next Back & Shoulders day! Perform 1 set of each exercise back to back with minimal rest in between. Complete 4 rounds, resting 2 mins between each round. For personalised training plans & programming tailored to your specific needs & goals, enquire about 1-1 coaching though the link in my bio!... #makeithappen www.iamanna.com.au

22.01.2022 When a client wants to achieve a major fat loss or body transformation goal, like a photoshoot or comp prep, I rarely prescribe cheat meals (aka free meals, extra meals etc). Heres why: Fat loss is achieved when the total calories consumed for the week is less than the total calories burned. If you consume enough calories during a cheat meal to offset the calorie deficit created during the week you wont drop body fat. If you consider th...at just 4pcs fried chicken = 1030 cals; 1 block Cadburys = 1100 cals; 1 tub Ben & Jerrys = 1064 cals... you can see how easy it is to completely undo your hard work for the week. When fat loss plateaus occur a reduction in calorie intake or increase in activity is needed to keep progressing. However, if you incorporate cheat meals, the total calorie intake of that day is unclear & can differ week to week. As you get leaner & hungrier, your cheat meals will also become bigger, making meaningful adjustments extremely difficult. Often a cheat meal involves high sugar, highly palatable foods which trigger the reward senses in the brain & exacerbate cravings. This makes it very difficult for people to get back to their healthy eating plan in the days after. Often that one meal can start to slowly turn into a cheat DAY & eventually an all-out BINGE. This leads to feelings of guilt & the urge to "un-do damage by either restricting food, purging, over exercising, or a combination of these, which can signal the early stages of an eating disorder. Hormones that affect metabolic rate, such as leptin & thyroid hormone, are much more responsive to carb overfeeding than protein or fat. To make the most of a high calorie day, you are best to increase carb intake exclusively & not necessarily fat, which usually happens during a cheat meal. Instead, I prefer structured REFEEDS or HIGH CARB DAYS that are tracked, measured & far more conducive to your goals. But well save that topic for another day

21.01.2022 LIVE 1-1 Virtual PT sessions to help you stay active, stay motivated, feel connected & get the most from your home workouts! Ive been offering these to my clients since the start of the pandemic & theyve been an absolute hit! Heres what my online client @sjayde_fit had to say: ! , , ! ... . ... !! !" All you need is a laptop/ phone/ tablet, an internet connection, & the willingness to work hard! Hit the link in my bio to book your spot! #makeithappen @iamannafitness www.iamanna.com.au

20.01.2022 HOW TO CONSTRUCT A HEALTHY MEAL FOR BETTER BODY COMPOSITION Tag a friend who's trying to improve their diet Include a quality protein source. Choose grass-fed organic meats and eggs, poultry, game, fish. A 100g serve per meal is a great place to start. Vegetarian / vegans this is especially important for you. Eat sufficient protein from eggs, whole bean tempeh, plant-based protein powder, nuts, legumes, pulses and quinoa, or hemp. Add at least 1 serve of veggie...s (100g++) to boost fibre and nutrients. Eat a rainbow of colours, textures and variety. As a general guide, for a mix of 80% green and 20% colour. Include a healthy fat source. Grass-fed ghee, butter, avocado, whole eggs, hemp, olive, coconut, macadamia and flax seed oils, and coconut yoghurt are all great options. Boost your Omega-3 intake by choosing deep sea fatty fish like mackerel, salmon, sardine, or vegan algal oil. Only ever heat ghee, butter or coconut oil. Carbs don't make you fat - too much of the wrong type of carbs is what will hinder your fat loss efforts. Avoid highly processed, refined carbs and opt for potatoes, pumpkin, rice, gluten free oats, and quinoa instead. Prioritise carbs before and after training and before bed to fuel your workouts and recovery. Fruit is a great source of essential nutrients and fibre. If you enjoy eating fruit - eat it! But don't go overboard. Add flavour and boost the nutrient density of your meals with fresh herbs, spices and pink himalayan sea salt. Personalised training & nutrition programs: www.iamanna.com.au

19.01.2022 How long will my prep take? Theres no one answer for this. Short of reading a crystal ball its almost impossible to predict exactly how long your body needs to get into contest shape. This is especially true for first time competitors & those who are very new to the fitness lifestyle. In fact, its likely a lot longer than you think. A comp prep timeline is going to look entirely different from client to client & is influenced by several key factors:... Current body composition Goal category Diet history Muscle mass Training experience Lifestyle factors Health status ...to name a few! Lets use my client @chrissywarren_fit Pro Fitness & Pro Sports Model, as an example. When Chrissy first applied to work with me, the goal wasnt actually to compete. She wanted to lose 10+kg, improve her nutrition, increase her strength & muscle definition, & ultimately create a lifestyle that she could maintain for life. As a fitness instructor, Chrissy was no stranger to regular training or the weights room. She had a strong athletic background, several years gym training under her belt, & a good amount of muscle mass to work with. After 6 months teaching her how to eat & train for her goals & improving body composition, Chrissy enquired about competing. By this point we had built a very solid base to start a prep - she was carrying less body fat, she was consistently hitting her macros & choosing nutritious foods, she was training hard, & we had started increasing her calories again. I estimated she would need approximately 24 weeks to be stage ready - 8 weeks to continue building up her calories, then 16 weeks to lose a further 6kg to reach what I believed would be her stage weight. In my experience, the slower your diet the better youre going to preserve muscle mass, metabolic & hormonal function & overall have a less stressful prep. All up, it took Chrissy over a year working with a coach, plus several years gym training before that, to finally step on stage - & she wiped the floor when she did! Thinking about competing? Hit the link below to discuss your goals & enquire about 1-1 coaching: www.iamanna.com.au

19.01.2022 Which is better for you - or vegetables? Contrary to popular belief, cooking causes much less nutrient loss than you think, and can even make some foods more nutritious. EXAMPLE 1: ... Cooking reduces oxalates, which can prevent mineral absorption, so minerals like iron and calcium are better absorbed through cooked spinach than through raw. On the other hand, vitamin C content is higher in raw spinach than in cooked spinach due to vitamin C getting lost in the cooking water or heat. EXAMPLE 2: The lycopene content of tomatoes, which provides us rich antioxidant benefits, actually increases the more its cooked. In fact, a study showed it increased by 25% in 30 minutes! EXAMPLE 3: Carotenoids (the pigment that gives carrots and other vegetables their rich, vibrant colours) exist inside cell structures, but they are not easily available. Cooking carrots breaks open the cell walls, freeing up the carotenoids so your body can absorb them. ? If you want to increase your consumption of - , like , its best to consume these raw, or use cooking methods that involve minimal water loss like sauteing, steaming, blanching or roasting, instead of boiling. This is because water-soluble nutrients are lost in water during cooking. If you want to increase your consumption of - , like , from your leafy greens, drizzle some extra virgin olive oil since these absorb best with dietary fats. So, you can see, both cooked and raw veggies are very nutritious, just in different ways. The key is . If you notice youre only consuming raw veggies, try incorporating some cooked veggies for variety, or vice versa. Most importantly, focus on having plates that are full of fresh, colourful, nutritious foods. See more

19.01.2022 Ladies - if you truly want to make progress with your physique, here is my one piece of advice... STOP DIETING. Stop living in a constant state of calorie deficit and deprivation.... Your body needs calories (and QUALITY nutrient-dense calories) to fuel your training sessions and recover efficiently. Often its a case of needing to BUILD UP your physique and metabolic capacity before you start leaning down. Too many women believe the only way to look like their fitness idols is to eat less and do more cardio. Well unless your goal is to look like a smaller, skinny-fat version of your self, then this is the least productive way of going about achieving your goals. Think of your physique like a skyscraperThe base is the foundation - the most important level. Unless that foundation is rock solid, you are not going to be able to add many more floors before the entire structure collapses. Your body is the same. If your metabolism is depressed, muscle mass is low, hormones out of whack, gut is unhealthy, youre stressed and not getting adequate, quality sleep, then jumping straight into a calorie deficit is not going to leave you with much room to progress. In fact, youre going to have a very hard time losing much fat or gaining muscle at all. However, if you spend the time increasing your strength, perfecting your movement patterns, growing lean muscle, fuelling your body with adequate, nutrient-dense foods, improving your gut health, hormones and general lifestyle habits, and really making sure that foundation is solid, the much further you are going be able to progress. My client @samwells_fitnessjourney is the perfect example of this. Physique sculpting is a marathon. Not a sprint. Be consistent, be patient, and remember: the wider and more solid the base, the higher the peak Wouldnt you like to be able to eat MORE food with confidence, while moving towards your goals? Hit the link in my bio to start your transformation TODAY! #makeithappen www.iamanna.com.au

19.01.2022 Victoria has been officially declared a state of disaster. From today, sweeping new restrictions will be imposed across Melbourne and regional Victoria. This includes a second wave of gym closures and new restrictions around outdoor & recreational exercise. But just because we are unable to train in a way were used to doesnt mean our journey to better health and wellness ends here... In fact, staying focused on your health and fitness goals is now more important th...an ever! As an established Online Coach @iamannafitness heres how I can continue to help YOU during this challenging time: I can write you - , tailored to your specific needs, goals and available equipment. I can offer you 1-1 to help you stay motivated, accountable & improve the intensity of your home workouts. I can write you () calculated to your needs to avoid unwanted fat gain during quarantine. I can design you a to boost your immune system, manage stress, improve sleep and support overall health and vitality. I can help you establish a to help you adjust to more time at home. with me to help you stay focused, accountable and on track. to help you during this financially challenging time. Spots are , so hit the link in my bio to secure your spot! #makeithappen @iamannafitness www.iamanna.com.au See more

18.01.2022 If youre tired of starting over on Mondays, you need to keep the momentum going Saturdays and Sundays. While its great to unwind and enjoy time with your friends and family, remember to keep your goals in mind. A simple trick when faced with temptation is to ask yourself: How will this decision make me feel tomorrow? Which choice will I be proud of come Monday?... Take a second to consider your choices and youll quickly find the answer you need. #makeithappen

18.01.2022 How much & what type of cardio is best for fat loss? Answer: it depends ... How much and the type of cardio you do (HIIT or steady state) is dependent on several factors: YOUR GOAL Are you aiming to compete in a fitness/bikini/bodybuilding show? Lose a few kgs? Compete in an endurance event? TRAINING EXPERIENCE Are you advanced enough to really train hard in the gym? Or do you lack the experience to really hit the necessary amount of volume and training effort for hypertrophy? LIFESTYLE How much time do you have to dedicate to your workouts? CALORIE INTAKE This is a big determining factor. Are you in a modest versus a harsh deficit? Or are you maintaining or gaining? SOMATOTYPES Do you gain or lose muscle easily? For most of my clients, who happen to be either fitness/bikini competitors or general population seeking fat loss and muscle gain, Ill typically favour low to medium intensity steady state (LISS or MISS) over HIIT. A few years back when HIIT was the new in thing I certainly prescribed a lot more of it than I do now. However what I found with clients was that they were struggling to stay on top of recovery, which was increasing stress levels and affecting their weights sessions. This is because HIIT is a lot more taxing on your body and recovery than steady state. Not a good combo if you are in a big calorie deficit and pumping out high volume workouts, which is typically required to get stage-lean shredded. However, this isnt to say that you should avoid HIIT altogether. There are from time to time exceptions to this rule. Everybody responds differently to HIIT, so you need to consider how well they recover, retain lean muscle, their current stress levels and if they are prone to injury and niggles. One cardio style is not necessarily better than the other, but you could say that one is more optimal under certain circumstances. Thats why its so important to know & understand your client/ your body when designing a cardio program. For CUSTOM training programs tailored to your needs & goals, hit the link in my bio@iamannafitness #makeithappen See more

18.01.2022 Healthy Homemade Tomato Sauce Ditch the store-bought stuff and whip yourself up this clean, low carb alternative. You’ll find the recipe in my e-book the Transformation Recipe Book. I’ve dedicated a whole chapter to dressings, sauces and condiments that pack a tonne of flavour, minus any nasties.... Download yours today www.iamanna.com.au/e-books Direct link in bio.

18.01.2022 This is my Thai-riffic Beef Salad from my cook book, The Transformation Recipe book. It’s a simple yet absolutely delicious and nutritious meal that is loaded with fresh seasonal veggies, fragrant herbs and quality lean protein for a strong, athletic physique. Download your copy at the link in my bio www.iamanna.com.ah/e-books

16.01.2022 An apple a day is easy if you have them in this guilt-free Baked Apple dessert. Only three ingredients with no added sugar. How you like them apples? Get this recipe and more on my blog! Link in bio. www.iamanna.com.au/blog

16.01.2022 @find_your_motive & I had big goals for this year Unfortunately, 2020 had other plans... Amy would have been 7 weeks out here, and while we may not have been able to showcase her hard work on stage, it hasnt changed her drive to bring her best when she finally does get that opportunity. Since we first entered lockdown in March, Amy has been chipping away week by week - getting up at the crack of dawn in freezing cold temperatures to train in her garage, keeping religiousl...y to her macros in isolation, all while juggling work and home schooling. I cant wait to see her finally step foot on that competition stage! I am so incredibly proud of all my @iamannafitness clients for killing it during this uncertain time, no matter what goals theyve been working on. Regardless of circumstance, these determined women are proof that if youre committed to change, & with the right support, you can #makeithappen To enquire about 1-1 specialised coaching, hit the link in my bio www.iamanna.com.au @ Melbourne, Victoria, Australia

15.01.2022 6 ways helps you naturally burn more fat Studies have shown drinking green tea increased thermogenesis (the bodys rate of burning calories) from 8-10% to 35-43% of daily energy expenditure. This is believed to be due to the interaction between the small amount of caffeine & the large amount of catechins (antioxidants). Green tea is also rich in epigallocatechin gallate (EGCG) that further boosts thermogenesis. : ... ! Matcha works as a natural fat blocker. The EGCG has been shown to boost metabolism & stop the growth of fat cells. Matcha contains both caffeine & the amino acid theanine, which together produce a relaxed but alert mental state, boosting alpha waves in the brain. These alpha waves provide a pleasant clarity, so your energy boost is sustained over time. The antioxidants in green tea stimulate your muscle cells & liver to use more fatty acids. As a result, your body will use carbohydrates at a slower rate, increasing endurance & allowing you to exercise harder for longer & burn even more calories with each workout. : - & ! The antioxidants in matcha are believed to inhibit the movement of glucose into fat cells. This slows the rise of blood sugar & prevents high insulin levels, & subsequent fat storage. A stable blood sugar leads to a more stable appetite & fewer cravings. : , ! Matcha increases good bacteria in the gut, & decreases bad bacteria. This balance leads to reduced bloating, improved digestion, better nutrient absorption & more efficient fat loss.

15.01.2022 How many times have you given up on a goal because you felt overwhelmed trying to change everything at once? Eat this. Don’t eat that. Drink more water.... Take your vitamins. Meal prep. Train. Get more steps in. Get 7-9hrs sleep That’s a lot. Taking on too many changes at once can actually decrease the likelihood of you carrying on these behaviours long term. Instead, try focusing on making one small change at a time. Research has shown that this increases your chances of maintaining that habit for a year or more by 80%! When Hollie started working with me she had never worked out & had no nutritional knowledge, but knew she had to make some big changes to improve her health. We started small, & together we introduced new habits as she felt confident she could sustain them. HABIT 1: She started PT with me 3x per week, learning the basics of weights training. HABIT 2: We gradually increased daily water intake from 500ml to 3L daily. HABIT 3: We focused on reducing alcohol to no more than 2 standard glasses per week. HABIT 4: We replaced takeaway & highly processed sugary snacks with lots of homemade, unprocessed, nutrient dense whole foods. HABIT 5: We eliminated dairy & gluten which were causing her gut, skin, hormonal & hay fever symptoms. HABIT 6: We focused on eating 4 complete meals per day, which included a quality protein & variety of vegetables. HABIT 7: We started daily walks to increase activity levels & help with stress management. The result? More energy. Increased strength & muscle tone. Clearer skin. Improved gut health. Consistent, sustainable fat loss which she was even able to maintain during 8 months of Covid lockdown! I know we all want immediate results, but the truth is dramatic & extreme methods don’t last. It takes TIME to build a healthy metabolism, continued PRACTICE to create an environment conducive to success, & PATIENCE to see the results of that. It’s not quick or sexy, but it can actually make the difference between losing weight & KEEPING it off, or continuing to lose & regain the same kilos over & over. See more

15.01.2022 strategies to dial in your physique For those who are not down with the lingo, "peak week" refers to the final 5-7 days leading into a fitness competition. Its during these final days that subtle manipulations are made to carbs, sodium, water & training in order to bring your best looking physique to the stage. There are literally thousands of ways people choose to "peak" for a show, but there are some key pre-requisites you meet to ensure an effective peak...: You should not be trying to drop body fat during peak week. No peaking strategy is going to magically strip body fat, and no, if your abs & legs still look smooth, its not water weight (sorry). If youre lean enough, youre going to look dry by default. If you still have fat to lose, you are far better off continuing to diet into your show & get leaner, or better yet, choose a later show & give yourself more time. & In order to make the appropriate adjustments to sodium & water during your peak, you must know what your approximate daily intake is. I ask my athletes to start closely tracking their water & sodium at least 2 weeks before their scheduled peak to ensure any changes I make to their plans are effective. Much like sodium & water, you must know what your precise macros are before heading into peak week. Knowing that you eat 100g chicken breast and rice post-workout isnt enough. You need to know the macronutrient breakdown - how much carbs, fats and protein - so you can make effective adjustments. Peak week requires constant analysis of how your body looks & the changes are often subtle. Can you tell the difference between your muscles looking flat, full or spilled? If you cant identify what state your body is in, its almost impossible to make the right adjustments. Of course, all of this is sooo much easier when youre working with an experienced comp prep coach. Thinking about competing? Head to iamanna.com.au to learn more & join my team! #makeithappen

15.01.2022 This delicious overnight oats recipe is low GI and packed full of antioxidants, making it the perfect healthy grab-n-go breakky! 4... 1.5 cups Wheat free/ Gluten free Rolled Oats 1.5 cups milk of choice 1 scoop @switch_nutrition #ProteinSwitch Chocolate Sea Salt 1 tbs chia seeds 1/2 tsp coconut essence Strawberries Blueberries Coconut Flakes 1. Combine all ingredients (excluding toppings) evenly into four mason jars. 2. Secure jars with lids and shake until well combined. 3. Leave in the fridge overnight. 4. Remove from fridge when ready to eat & add toppings to serve. For more delicious, healthy meal ideas like this one, check out the tab on my blog. Link in bio! www.iamanna.com.au/blog See more

15.01.2022 When training to build muscle, your number one goal is to place enough stimulus on your muscles to approach a failure point. So how can you do this at home with limited equipment? ... And how do you keep yourself motivated without your trainer or gym-buddy keeping you accountable? Check out my latest blog post where I reveal my top tips to ensure youre working out at home the right way! See more

14.01.2022 #WomensHealthWeek Stepping on the scale first thing Monday morning can be daunting, but remember, your scale weight is simply a data point that is influenced by a host of factors: Water & sodium consumption Digestion & bowel movements Medications... Stress levels Quality of sleep Hormones Illness Changes in muscle mass The scale will not tell you: Body composition Overall health Energy levels Mood Fitness levels or strength And most importantly... !! If youre feeling better, have more energy, improved digestion, getting stronger, and clothes are feeling looser, you are making awesome progress. Even if the scale weight is being stubborn. TAG a friend who needs to read this. #makeithappen www.iamanna.com.au

14.01.2022 Are you feeling tired and bored of eating the same meal/food over and over again? Are you finding yourself straying from your diet plan because youre craving something different? We call this .... While its extremely common for anyone following a meal plan to experience this, it can be easily avoided. Here are some quick-fix strategies you can use right now to keep your meals varied, exciting & ultimately help you stay on track: Ensure there are at least two to three different textures on the plate. Various textures may include smooth mashed potato, crunchy lettuce, juicy chicken breast or chunky guacamole. Use a wide variety of cuisines to draw flavour & inspiration from. Get creative & experiment with different herbs, spices, broths, sauces and dressings. Vary the flavour combination from one meal to the next to avoid getting bored of the same flavours. Consider the time of year and the temperature of your food. If it is hot outside, colder food items such as salads might be more appetising; and vice versa, if it is cold outside you may prefer warmer recipes such as stews and roasts. Combining temperatures into one meal is also a good idea; for example, a burrito bowl might have warm beans or meat, cold salad and cold dressings. A chunky stew on the other hand may be hot with a dollop of cold cream. The smell of the food can either excite you, or turn your right off. If the food smells delicious, youre more likely to try it and enjoy it, whereas if the smell is off-putting, youre less likely to want to eat it or enjoy it. Avoid eating the same foods all the time. If your plan calls for "white meat" for example, dont fall into the trap of eating nothing but chicken breast. Rotate your food sources regularly to prevent boredom and to ensure youre consuming a variety of different nutrients. #makeithappen @iamannafitness www.iamanna.com.au See more

14.01.2022 Five tips for saying goodbye to yo-yo dieting & staying lean year-round -- . Nobody sticks religiously to a diet every day of the year. Whether its a planned celebratory meal or a moment of weakness, there are going to be times when you overeat or indulge in your "trigger" foods. All-or-nothing thinking often means that anything less than "perfect" is perceived as a failure, and believe me, trying to nail a perfect diet is a recipe fo...r food stress, rebound overeating & weight gain. Eating one cookie does not mean you have to eat 12, & it does not mean the entire day/week/month is written off. You can restart any hour, any minute, or at any bite. Enjoy your treat, then simply get right back on plan and move on. . Weights training increases lean muscle mass which boosts metabolism, increases fat burning and creates shape. . Just one poor nights sleep can profoundly impact your bodys ability to burn fat efficiently. Studies have shown anything less than 7hrs per night increases hunger, muscle loss, slows fat loss, increases insulin resistance, lowers carbohydrate tolerance, & drastically reduces training performance. . 500ml per 10kg body weight is a good place to start. Staying hydrated will improve energy, reduce hunger, increase fat burning and enhance the bodys natural detox pathways. ! Taking drastic measures to see instant results is setting yourself up for failure. Taking a slower, conservative approach is not only easier to stick to, but will result in safer, maintainable weight loss. , , - ! . #makeithappen @iamannafitness www.iamanna.com.au See more

13.01.2022 I wanted to give a massive shout out to my online client Davin who has been chipping away throughout lockdown to achieve this outstanding transformation! Now that gyms in Melbourne have reopened, I’m excited to see the progress this Dad-of-2 can make in the months to come. For online and face to face coaching enquiries, hit the link in my bio.... #makeithappen www.iamanna.com.au See more

13.01.2022 Happy birthday to meee! To celebrate weve whipped up this delicious, guilt-free . No baking skills required, its made in the microwave & ready in minutes! 1 ... 1 scoop (36g) Vanilla @Switch_Nutrition #ProteinSwitch [10% off: ANNA10] 2 tbs (10g) coconut flour 1 tbs (15g) unsweetened apple sauce 2 tbs (30mL) unsweetened almond milk 1 whole egg OR 1 flaxegg (1tbs flaxseed meal 1bs water) 1tsp baking powder 1tsp stevia 1/2 tsp vanilla extract 1/2tsp butter extract (or real organic butter) 1 tbs Sprinkles Pinch sea salt 1. Combine all ingredients in a large microwave-safe mug and mix together until batter is smooth. 2. Stir in half of the sprinkles, then top with the other half remaining sprinkles. 3. Cook in the microwave for about 1 minute, or until cake is done. Be careful not to let the batter overflow. 4. Allow cake to cool a few minutes. Top with a candle (if you like) and enjoy! For more delicious, healthy meal ideas like this one, check out the tab on my blog. Link in bio! www.iamanna.com.au/blog

13.01.2022 Covid Glute Gains My online client @nikouahh has been working hard building a booty this pandemic. Safe to say, her hard work is paying off Circumstances may change but goals dont! #makeithappen @iamannafitness www.iamanna.com.au

12.01.2022 When in doubt, squat it out #makeithappen www.iamanna.com.au

11.01.2022 How much does your body need? Protein is essential to good health. The very origin of the word comes from the Greek Protos meaning first which highlights the importance of protein in human nutrition. Whether youre a high performing athlete, weekend warrior or simply looking to lead a healthier life, protein is vitally important for building and repairing lean muscle, and making your hair, blood, connective tissues, antibodies, enzymes and so much more.... The recommended daily intake for protein here in Australia is a modest 0.75-1.0 grams per kg body weight per day... But if youre training regularly with the goal to reduce body fat and build lean muscle, research has found the ideal protein intake is between 1.6-2.2 . Very lean athletes could even benefit from amounts of 2.5-3g per kg daily. Youll find protein in just about every food source, but not all sources are created equal. Fresh meat contains the highest level of amino acids, which makes it a superior protein source. A palm-size serve per meal is a great place to start. Choose - , , , . This doesnt mean to say you cant get enough protein from a plant-based diet BUT it does make it a lot harder, especially if you are also trying to monitor carbohydrate intake. Vegetarian / vegans should eat sufficient protein from , , - , , , , . Whether you eat meat or not, the key to getting enough protein is by following a well planned out, varied and balanced diet. Whats your favourite Protein Source? Comment below! www.iamanna.com.au #makeithappen See more

11.01.2022 Lets talk COFFEE Is it good? Bad? And how much is too much? Clients often ask me if coffee is ok, and the answer is always in moderation. There are many pros and cons to coffee, and like anything, too much can become a problem. ... Caffeine triggers the release of our fight or flight hormones, cortisol and adrenaline. If youre someone whos already stressed, restless, anxious or not sleeping, this only further elevates stress levels, putting an enormous amount of pressure on the adrenals. This can have damaging health effects long term: Increased fat storage, especially around the midsection. Increased muscle loss & reduced ability to recover from training. Increased appetite & cravings. Suppresses thyroid function & slows metabolism. Affects menstrual cycle, libido & mood. Trouble concentrating & staying focused. Reduced immunity. Elevates blood pressure & heart rate. If youre a self-confessed "coffee addict" you need to ask yourself WHY youre lacking energy in the first place. If you focus on eating well, getting adequate quality sleep and practicing stress management, then youll find you wont need that caffeine hit. Now Im not saying everybody should quit coffee - it also has amazing health benefits, like enhanced performance, mental alertness, metabolism and is a great source of antioxidants, but you can overdo it. I recommend my clients drink no more than 2 shots of coffee per day, before 2pm (caffeine has a 5hr half-life). At all other times, opt for chai, matcha, herbal teas or Swiss water method decaf TAG A COFFEE LOVER BELOW! See more

11.01.2022 Beast mode ON My client @nikouahmadi smashing her goal of a 100kg Sumo Deadlift for reps. To think only 9 months ago she was pulling 50kg from blocks #progress Way to go Nikki!! @spartansgymandfitness COACHING www.iamanna.com.au

11.01.2022 Where you are a year from now is a reflection of the choices you make today @rachsabrinskas_lifts Enquire about 1-1 online coaching: www.iamanna.com.au Link in bio.

11.01.2022 Whats the best for lean muscle growth? (1-5) Lifting very heavy weight will call into play ALL muscle fibres, from slow to intermediate to fast twitch. When load is placed upon a muscle, slow twitch fibres are recruited first. If the slow twitch cannot generate enough force to lift the weight alone, intermediate fibres will kick in, & if thats not enough, the fast twitch fibres will be recruited. This type of training induces ..., which is the enlargement of actin & myosin filaments within muscle tissue. This leads to notable increases in strength, & since progressive overload is one of the key factors in muscle growth, this makes low rep ranges a highly effective muscle building technique. (15-30+) High reps induce another form of growth called , which is the increase in the sarcoplasmic fluid (glycogen, ATP, creatine phosphate & water) in muscle cells - all highly anabolic triggers. High reps also allow blood to enter the working muscle, delivering vital nutrients & anabolic hormones - the building blocks for lean muscle tissue. (6-12) This rep range has been shown in research to produce the greatest amount of growth. This is because it provides many of the benefits of both low & high rep training, as it allows for heavy loads to be lifted while increasing time under tension. This stimulates both myofibrillar hypertrophy and sarcoplasmic hypertrophy. : If your goal is to build a lean, athletic physique, I recommend incorporating ALL rep ranges into your training, as each will stimulate growth via different pathways. Progressive overload (ie. lifting more weight over time) is key, so use low & moderate reps to increase your strength & weight lifted, & high reps to really maximise results. For CUSTOM training programs tailored to your needs & goals, hit the link in my bio #makeithappen www.iamanna.com.au

11.01.2022 I dont only work with competitors. Most of my clients are in fact everyday people - busy mums, uni students, and working professionals - simply looking to achieve their healthiest selves. Heres a little inspo from Mum-of-2 Jen who lost over 12kg in 12 weeks! No drastic measures or magic tricks, just a strong work ethic and a burning desire to change. #makeithappen #teamiamanna Coaching enquiries:... www.iamanna.com.au See more

11.01.2022 Anna is not just a coach, she is a friend and is genuinely there for her clients. I felt so comfortable and was always able to tell Anna anything and everything. Anna's knowledge, expertise and passion is phenomenal and I wouldn't trust anyone else. Not only did we achieve my goal of competing, my reverse diet was a success and I was then able to transition into a lifestyle program with Anna. Coming from a place where I knew nothing about tracking macros and having little experience in weight training, Anna has positively changed my life and helped shape me into the person I am today. COACHING www.iamanna.com.au

10.01.2022 HOW POOR GUT HEALTH BLOCKS HEALTHY WEIGHT LOSS My client Claire came to me after years of struggling with her weight. She had simultaneously been experiencing a range of symptoms, yet never put the two together: Bloating... Reflux Food sensitivities Nutrient deficiencies Fatigue Breakouts Your gut is a haven for trillions of microbes that make up your microbiome. These gut bacteria form an ecosystem involved in vital functions like metabolism, hunger & digestion which all impact your weight. This is because: Your gut dictates the amount of nutrients your body absorbs from your diet. Maintaining a healthy gut changes how much energy you get from food. A weak gut lining increases inflammation and fat accumulation. Your gut microbiome affects hunger and fullness signalling hormones. Gut bacteria affect insulin sensitivity and metabolism. Gut function affects estrogen metabolism & elimination of excess estrogen & toxins, which can influence fat accumulation. YOU NEED A HEALTHY GUT TO ACHIEVE HEALTHY WEIGHT LOSS. Here’s what we did: 1 Removed inflammatory foods (gluten, dairy, artificial sweeteners, coffee) & implemented an elimination diet to calm GI symptoms. We were then able to slowly reintroduce a greater variety of foods which were previously problematic. 2 Incorporated gut-friendly foods to support digestion & strengthen the mucosal lining: bone broth, slow cooked meats, apple cider vinegar, bone marrow, etc. 3 Supplemented with essential vitamins & minerals to correct nutrient deficiencies & support gut healing: Zinc carnosine, l-glutamine, collagen, omega-3s, glutathione, digestive enzymes, etc. 4 Incorporated stress management techniques like meditation, yoga & regular massage to improve sleep, decrease cortisol & support healthy digestion. 5 Consistency, time & patience! Healing the gut is not an easy fix, & depending how long your gut has been compromised, it can take anywhere from several months to several years. It took Claire 18mths before her body started responding to her fat loss efforts again. She’s now down 12kg + 16% drop in body fat! Coaching www.iamanna.com.au

10.01.2022 Id hate to live in a world where women are pressured to believe that being strong is "unattractive" or "less feminine". Physical strength requires SO MUCH hard work and is interconnected with emotional and mental strength. Before labeling someone as "too muscular," please remind yourself of the discouragement this will bring to that persons work ethic. Supporting a stereotype that a muscular woman is "manly" or "bad" is never okay. Ladies who want to lift some weights, do ...not be afraid of becoming "too bulky," instead, be excited to learn and experience more about hard work, mental strength and all of the other countless benefits that come with a strong body! Beautifully said by my client @nikouahh www.iamanna.com.au #makeithappen

09.01.2022 4 ESSENTIAL INGREDIENTS FOR A BOMB ASS WORKOUT I alternate between top 40 pop, 00s teeny-bopper & house/electro but I would LOVE to know what youre listening to so I can mix it up comment below! ... - While following random workouts you find on the internet may be fun, it rarely leads to long term sustainable progress or results. A well-thought out program should develop correct movement patterns, strength & overall fitness, as well as align with your goals, abilities & schedule. & & . If you havent learned HOW to move safely & effectively, you are short changing your results in the long term & potentially setting yourself up for injury. 4 & . + 1-1 & . . The more you love your leggings & sports bra the better youll perform (its science, dont question it). Hellooo Ryderwear Score 10% off with code ANNAM10. 1-1 PERSONAL TRAINING IS BACKSpartans Gym & Supplement Store Kilsyth All packages include: CUSTOM nutrition plans CUSTOM training plans Weekly check-ins to help you feel supported & motivated every step of the way. Access to my online portal where you can track your progress. Plus so much more! Level Up your workouts + learn how to stay consistent, achieve your goals & create unshakable confidence! Apply now: www.iamanna.com.au #makeithappen

09.01.2022 Meet your new favourite guilt-free dessert: Low fat, low carb, mouth-wateringly delicious AND refined sugar free! Find the recipe now on the blog

08.01.2022 My number 1 piece of advice for women who are serious about making progress with their physiques... Stop dieting. Yes, you read correctly. Stop living in a constant state of calorie deficit and deprivation.... Your body needs calories (and QUALITY nutrient-dense calories) to fuel your training sessions and recover efficiently. Often its a case of needing to BUILD UP your physique and metabolic capacity before you start leaning down. Too many women believe the only way to look like their fitness idols is to eat less and do more cardio. Well unless your goal is to look like a smaller, skinny-fat version of your self, then this is the least productive way of going about achieving your goals. Think of your physique like a skyscraperThe base is the foundation - the most important level. Unless that foundation is rock solid, you are not going to be able to add many more floors before the entire structure collapses. Your body is the same. If your metabolism is depressed, muscle mass is low, digestion out of whack, youre stressed and not getting adequate, quality sleep, then jumping straight into a calorie deficit is not going to leave you with much room to progress. In fact, youre going to have a very hard time losing much fat at all. However, if you spend the time increasing your strength, perfecting your movement patterns, growing lean muscle, fuelling your body with adequate, nutrient-dense foods, improving your gut health and general lifestyle habits, and really making sure that foundation is solid, the much further you are going be able to progress. Physique sculpting is a marathon. Not a sprint. Be consistent, be patient, and remember: the wider and more solid the base, the higher the peak #makeithappen #Fitspo from my client @chrissywarren_fit www.iamanna.com.au

08.01.2022 HOW TO BREAK THROUGH A FAT LOSS PLATEAU 1Adjust your calories As you lose weight, your metabolism down regulates to fuel a smaller you. If the weight is holding, its likely your old calorie deficit is now your new baseline/maintenance. Youll need to recalculate your daily intake to match your bodys current needs for weight loss. A word of caution here - cutting too aggressively to shed weight faster can result in greater muscle loss, further down regulating me...tabolism. Keep your cuts conservative, around 5-10% at a time. 2Focus on Food Quality Fat loss is more than simply calories in vs calories out. Ensuring youre fuelling your body with fresh, nutrient-dense whole foods is critical for optimal health and body composition. Continuing to eat inflammatory foods like sugar, gluten, commercial dairy & vegetable oils will only put your body into more of an inflamed state, impacting energy levels, hormones, detoxification pathways, metabolism & ultimately, your ability to lose fat. Prioritise quality whole foods like high-fibre vegetables and lean proteins that will keep you fuller for longer and have a higher thermic effect of feeding. 3Review your training In order for the body to keep changing and improving, it must be forced to adapt to a stimulus that is above and beyond what it has previously experienced. Are you applying progressive overload? And is your training programmed for fat loss? While lifting super low reps (less than 5) will get you stronger, its not the most efficient rep scheme for a fat loss phase. Generally speaking, stick to rep schemes in the moderate to high range and apply progressive overload via total volume, density, load & intensity of effort. 4Manage Sleep & Stress Stressed out & not sleeping? Together these factors increase production of hormones cortisol & aldosterone, which promote fat gain especially around the midsection. Lack of sleep will also decrease insulin sensitivity & impact hunger signalling hormones, increasing cravings & appetite. Personalised 1-on-1 Coaching: www.iamanna.com.au Link in bio See more

08.01.2022 Does you eat affect your results? Nutrient timing simply refers to eating specific nutrients (protein, carbs) in certain amounts, at certain times, (such as before, during, or after exercise) in order to improve health, recovery, body composition & performance. While exact nutrient timing protocols can be beneficial, for most people who simply want to look & feel better, then ... nutrient timing probably doesnt matter all that much. You are far better focusing your efforts on: monitoring your calorie intake eating more nutritious foods eating mindfully getting enough sleep drinking enough water, & . For physique competitors or high level athletes, who are already adhering to all of the above nutritional practices, then exactly what & when you eat may be important. For these people, an extra half-percent of body fat can mean the difference between winning & losing. Again, provided all of the above nutritional priorities are being followed consistently, these evidence-based tips may provide an edge: - space protein intake out evenly in 3-6 meals throughout the day to optimise muscle repair & growth. - consume a meal containing protein within 1-3hrs post-workout to further stimulate muscle protein synthesis. - consuming protein before bed may have beneficial effects on muscle repair and growth & may also improve sleep quality. - eating a high-carbohydrate meal 1-3hrs pre-workout may increase performance & strength output. The exact amount of carbs should be adjusted based on your individual tolerance & performance. - consuming a small amount of fast-digesting carb during training may improve performance, particularly in competitors who are very lean & on low calorie diets. - eating carbs before bed can be a great tool to improve sleep, recovery & therefore fat loss, however this should not come at the expense of pre-workout carbs. #makeithappen @iamannafitness www.iamanna.com.au See more

07.01.2022 A reminder as we make a start on our 2021 goals

06.01.2022 The temperature’s warming up, which means it’s SALAD SEASON Here are my top tips for transforming your typical boring salad into a taste sensation for body transformation success! SEASONAL COLOUR We eat with our eyes, so it’s important your salad looks appealing. Colour is your friend here and the more colourful your salad is, the more enticing and nutritious it will be. Add deep reds and purples such as beets, capsicum, eggplant, cherries, strawberries and blueberries; o...ranges and yellows such as citrus fruits, mango, pumpkin, squash, carrots and sweet potato; and dark greens such as kale, spinach, and zucchini. PUMP UP THE PROTEIN Eggs, chicken, beef and shellfish are all great quality protein sources. Plant-based sources can include grains like quinoa or black rice, all different kinds of legumes, nuts and seeds. ADD TEXTURE How the food feels in your mouth plays a huge role in your enjoyment - it’s why food tech companies spend big bucks on perfecting the mouthfeel of their products. Ensure there are at least two to three different textures in your salad such as smooth, creamy avocado, crunchy seeds and nuts or crisp celery and broccoli, and juicy bursts of cherry tomatoes, blueberries or pomegranate. I’ve taken the guesswork out of knowing what combinations work best in my new e-book, The Transformation Recipe book! Inside you’ll find 39 gluten free, dairy free, macro-friendly recipes to satisfy taste and hunger on any healthy eating plan. Download your copy today www.iamanna.com.ah/e-books

06.01.2022 Summer on a plate Colourful, nutritious and loaded with flavour, my Spectacular Summer Salad is bound to be a crowd favourite at your next Christmas celebration. It’s one of 39 delicious gluten free & dairy free recipes you’ll find in my e-book, the Transformation Recipe Book. Download yours today at the link in my bio!... www.iamanna.com.au/e-books See more

06.01.2022 I’m often asked, what is my coaching style? What diet and training protocols do I use with my clients? Do I diet my clients on keto or do I prefer high carb-low fat macro splits? How much cardio do I prescribe? The answer My coaching style and methods are whatever they need to be, that week, for that particular client. Some weeks you need to be their woo-girl, other weeks you need to lay down a harsh reality check, while other weeks fall somewhere in the middle (most... of the time they do). Some clients can lose fat efficiently on minimal cardio and higher carbs, while others need more cardio and very low carbs to achieve results. Some clients respond well to high fat diets, while others feel and perform better on lower fats. An athlete with competitive goals in their chosen sport is going to respond better to more precise and specialised nutrition planning, supplement protocols, and training programs, while a mum-of-3 looking to drop a few kilos may benefit from a more flexible approach. Direct, open and honest communication is the best way to approach all coaching situations, but how you choose your words and methods will depend on the context of the clients' goals and personality. You can have the "perfect" nutrition and training plan, but if your coach-client relationship and communication isn’t effective, neither is the plan. 1-1 Coaching enquiries: www.iamanna.com.au See more

05.01.2022 & We know oats are a great healthy breakfast choice, but have you ever tried Quinoa Flakes? Quinoa contains all nine essential amino acids, making it a complete protein. Its a great option for vegetarians or vegans who may miss out on complete protein from animal products.... Its also gluten-free, wheat-free, high in fibre, and antioxidants and contains vitamin E and B vitamins. This delicious pudding combines the goodness of quinoa with omega-3 rich chia seeds. Make it the night before for an easy grab-and-go breaky or healthy snack! www.iamanna.com.au/blog See more

04.01.2022 No amount of talent can supersede hard work. Natural ability doesn’t automatically equal success, and less favourable genetics don’t automatically equal failure. You have the power to dictate your outcome. It all comes down to how hard you’re willing to work for it.... #makeithappen www.iamanna.com.au

03.01.2022 No matter how hard I train, I can’t put on muscle! Me: Have you tried a calorie surplus? You can be lifting 5-6 days a week but if you’re not eating to support growth and recovery, you are short-changing your potential.... To effectively build muscle it’s important you do not remain on a low calorie diet. Research has shown that hypercaloric conditions (ie. calorie surplus) with adequate protein intake and resistance training produce the largest muscle hypertrophy (growth). Typically I find a surplus of around 10% above maintenance is a good place for most females, however this will depend upon their goals, training experience & current body composition. Need help designing an effective training & nutrition program to maximise lean muscle gain? Hit the link in my bio to enquire about 1-on-1 specialised coaching. www.iamanna.com.au @iamannafitness #makeithappen

02.01.2022 So your shows been cancelled... now what? This week, all @wbff_aust competitors received the heartbreaking news that the 2020 Pro AM in November - the only show for the year - had been cancelled due to the worsening pandemic situation here in Australia. I know many other federations will likely make the responsible decision to also cancel their season B shows. I understand how devastating this can be when youve invested so much time, money and passion into a co...mp prep, only to be told in the final weeks that you wont be stepping on stage as planned. But before you hang up your heels and comfort eat yourself into oblivion, there is still a way to make the most of this situation. 1 If youve scheduled photoshoots, DONT CANCEL. And if you havent booked one, do it now! Keep pushing forward towards your best ever physique and capture it on camera (then spam us all like crazy on your social media) 2 If your show has been cancelled, put your prep on pause, start reverse dieting, and choose a show in 2021. Use the extra time to position yourself in an even better place for your show, either by incorporating more time away from low calorie dieting, or pushing fat loss that little bit further to come in even leaner. I have numerous clients who have all been impacted by the changes this year, and while each of them could very well have dropped the ball and given up on their goals, they have all remained 100% focused and on track. Why? Because they have a PLAN and we are using this time to bring something even BETTER to the stage in 2021. Frustrating as it may be, we need to keep perspective and remember that your fitness show pales in comparison to what is occurring in the world right now. So lets stay POSITIVE, stay SAFE, and make the most of the additional time to bring something extra SPECIAL to the competition stage when the time is right. @iamannafitness www.iamanna.com.au #makeithappen #wbffaustralia #wbffentertainment See more