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25.01.2022 This is hands down the BEST summary of what, when and how to eat! It’s not rocket science, so why don’t / can’t some people make choices that look after themselves? When it comes down to it, there are 3 REAL reasons: 1. You don’t think that being healthier/fitter will actually make that much difference to your quality of life (everyone’s used to being busy/tired/stressed/drained - it’s the societal norm) 2. You don’t believe you’re important enough (you’re self-sacrificing, there is always someone or something else to take care of) 3. You don’t believe it’s possible for you to improve your health/state of wellness. It could be one or it could be all three...

25.01.2022 Lobster salad and @moetchandon - a perfect match! Salad ingredients: Two lobster tails, sliced 2 baby cos lettuce, shredded... 1 container cherry tomatoes, halved 1/2 small red onion, sliced 1 avocado, sliced Fresh basil, torn Dressing ingredients: 1/2 cup Mayonnaise 1 tsp Horseradish cream Juice of 1 lemon #health #lobstersalad #recipe #food #lobster #salad #moet #champagne #healthyfood #healthysalad

25.01.2022 Hands down best healthy brownie I’ve ever had! It’s a sweet potato chocolate brownie, recipe courtesy of @paigewill1 Head to her IG for the recipe. A couple of tips: I cooked it for 15 mins but would try 17-30mins next time. Best enjoyed the day it’s made (although it’s still absolutely divine the days after!) so make it when you can share it... Doesn’t quite fit a lamination tin... might try a loaf tin next time? So gooey and chocolatey and yuuuuummmm.... #food #brownie #healthyfood #healthylifestyle #chocolate #sweettreats

25.01.2022 Sunday food preps look a little different these days!

25.01.2022 Falafel bowl with quinoa tabbouleh, pumpkin hummus, avocado, yoghurt, seeds (and a side of grilled chicken for this perpetually hungry mama) + cold pressed super greens juice... incredible @_little_miss_olivia_ couldn’t keep her hands off! (See her hand in bottom right?!) #outbacktrekcafe #dubbocafe #lunchideas #smiledubbo #health #healthyfood #food #falafelbowl

24.01.2022 Just made a batch of muesli for mornings like these when one hand only is available! There are quite a few of those mornings! I often make a double batch because it lasts for ages, but here is the recipe for a single batch... Ingredients: 2 cups rolled oats... 1/2 cup almonds 1/4 cup pecan halves 1/3 cup sunflower/pumpkin/pepita seed mix 1 tablespoons sesame seeds 1 teaspoons ground cinnamon 1 teaspoons ground ginger 1/2 cup honey 1/3 cup coconut oil (melted) 1/2 cup coconut flakes 1 cup dried mixed fruit (I use mango, apple and cranberries, but you can try any combination) Method: Pre-heat oven to 170 180 degrees Celsius (fan-forced). Combine top 10 ingredients and spread evenly onto two baking trays. Bake in oven for about 10 minutes; remove from oven and toss muesli on tray with spoon to redistribute, then bake for about another 10 minutes. You’ve got to keep a close eye on the muesli though, so it doesn’t burn, until at least you get the hang of this recipe and how your oven handles it. Remove from oven, mix on tray with spoon so it doesn’t stick to tray so much. Let cool for about 5 minutes. Transfer muesli to large bowl; add coconut flakes and dried fruit. Mix to combine then store in air-tight container. #breakfast #food #muesli #granola #recipe #onehandfood #foodprep #mumlife

24.01.2022 Most first time experiences are pretty epic, and Murph was no exception! Who’d have thought something so long and painful could be so fun?! Murph: 1 mile run 100 pull ups 200 push ups... 300 air squats 1 mile run - with a 6kg weighted vest for girls, 9kg for guys Seriously did not think I could do it... 52:52mins later...! #yay #crossfit #herowod #murph #health #fun #sun #fitness #challenge #justdoit #believe #crossfitdubbo #amazingpeople @ CrossFit Dubbo See more

24.01.2022 There are many ways to measure success, but the simplest things brings the most joy #happiness #grateful #live #love #life #quote #passion #family #friends #bliss #simplelife

24.01.2022 The ridiculousness of this burger is next level: Savoury glazed donut with double stack beef patties, crispy bacon, double cheese and salted maple ganache It shouldn’t be ok... but surprisingly- it works! Tim can always be counted upon to try the most random thing on the menu! Especially if it’s in the form of a burger #melbourne #food #theglassden #cafe #breakfast #brunch #melbourneeats #melbournebrunch #random #burger #donut #sowrong #butsogood #foodcoma @ The Glass Den

23.01.2022 My first CACAO CEREMONY was kind of like going to the movies without knowing what the movie was about. And loving it! It was held on International Women’s Day with a group of 10 and ran by @amandajanemckay from @thewholeheartedway What is a Cacao Ceremony? A cacao ceremony is an intentional, creative and mindful experience of connection with self, others and/or the planet. That has been my experience anyway. ... I’d never heard of cacao ceremonies before, but like ancient grains, apparently they have been around for centuries. Native to the Mayans in South America, cacao was valued more than gold due to its positive effects on the mind and body. What is Cacao? Cacao is the seed of an American evergreen tree that is used to make chocolate and other products. Ceremonial grade cacao is made from whole bean, organic cacao grown in the wild without human intervention. The beans are fermented, then roasted at low temperatures, cracked, and stone ground by traditional means. What happens at a cacao ceremony? Every one will be a bit different - it’s about the intention of the person conducting the ceremony and of those involved. The outcome of my first ceremony was incredible presence after anxiety. The outcome of my second ceremony which I did myself at home was that I edited 2/3 of my book - finally! I’m going to my third ceremony tonight online with @thewholeheartedway Check out their page for details #cacaoceremony #mindfulness #meditation #connection #chocolate #gratitude #present #somethingdifferent #internationalwomensday

22.01.2022 Dessert for breakfast? When it’s like this, yes! Coconut and Almond Panacotta, Spiced Nut Crumble, Blackberry Curd and Stone Fruit... Something I am constantly aware of even more so now are my eating habits - because someone is always watching and wanting what’s on my plate! Many mums (and well meaning people in general) probably put other’s needs ahead of their own. So while it’s sometimes hard to nourish ourselves, we inherently want to nourish our children. I believe it starts by setting the example. Nine times out of ten, I’m comfortable feeding Olivia what’s on my plate. That one time out of ten is when there’s birthday cake, or Nanna is visiting #illhavewhatsheshaving #food #health #wellness #nutrition #eatinghabits #parenting #breakfast #dessert #dessertforbreakfast #panacotta #pressdubbo #cafe #dubbocafe @ Press

22.01.2022 I’m loving the new winter menu at @pressdubbo! It’s got the good old faves like Avocado, Local Feta, Tomato Salsa and Pistachio Dukkah on Sourdough (great with a side of poached eggs ) and the winter warmers like Apple & Cinnamon Porridge with Banana, Golden Syrup, Nuts and Seeds. Next up I’d like to try this from@their lunch menu: Salmon Fillet with Brussel Sprouts, Bacon, Pine Nuts and Herb Sauce (when I can have dairy again!) #breakfast #pressdubbo #cafe #dubbo #cafeculture #smiledubbo #food #porridge #avocado #smashedavo #eggs #wintermenu #winterwarmers

22.01.2022 Home workouts with a tiny toddler are more like low intensity interval training! That’s ok though, still keeping up with the routine as much as possible. Olivia loves her trike and now has the hang of turning! #health #fitness #healthylifestyle #fitnesslifestyle #toddler #toddlerlife #active #family #life #crossfit #homeworkout #crossfitdubbo

21.01.2022 I’ve made no secret of the challenges I’ve faced being a new mum. At the same time, I’ve loved most of it more than anything in the world - and I think that’s been pretty evident too! The good far outweighs the bad but, at times, the struggle is real. Often, even when things are hard, I cope quite well. I never knew I’d be able to survive on 4hrs sleep a day! But I’ve developed routines and habits that help me function. Like continuing to food prep so, on mornings like today..., when we’ve been up every 1-2hrs overnight and I just wish someone could bring me breakfast in bed and take my child so I can sleep, I can still manage to eat well. This is such a foundational necessity for me. Diet, exercise, sleep and relationships - these are the key pillars for me. It’s super hard to get balance right now, but even if one or two things are out, I can often lean on the other couple of things to get me through. For example, sleep and exercise are out today. However, I can still focus on rest, diet and relationships. This morning’s breakfast was quinoa salad with tinned pink salmon with bones (for extra calcium while on a dairy free diet) and a dry fried egg. I could prepare it with one hand and - most importantly - eat it with one hand! I prepped the quinoa salad on my shopping day, and decanted a tin of salmon a couple of days ago into a glass container for easy access. You can see the eggshell in the pan from cracking an egg with one hand! Relationship wise, I have a super supportive husband, I could still spend time with one of my best friends on her birthday, Olivia and I spent a couple of hours with members of our new parents group (which officially ended weeks ago but we still catch up every Thursday, which we love!), and my oldest friend is coming to visit from Sydney and will be here tonight! Super excited! So much to be grateful for! #dowhatyougottado #whoneedssleepanyway #newmum #thestruggleisreal #copingskills #lifewithababy #itiswhatitis #mumlife #health #wellness #mindset #gratitude

21.01.2022 Sunday breakfast His: SMASHED AVOCADO TOAST Sourdough toast with smashed avocado, Danish fetta, dukkah and nuts + poached egg and bacon (also available in half size). This is absolutely delicious! (I may have had a bite, or two... ) Hers: MATCHA SMOOTHIE BOWL ... House made coconut soft serve blended with green tea matcha, spinach and banana then topped with fresh fruit, shaved coconut, slivered almonds and caramelised buckinis. GF, V, DF #cscdubbo #breakfast #food #sunday #brunch #cafe #cafeculture #dubbo #smiledubbo #matcha #smoothiebowl #smashedavo

21.01.2022 Popped in to @wspadance to see the dance teacher / second mother who played a massively influential part in my life from age 8 - 15. @angiewhite13 is now teaching the kids of other girls I danced with for many years. You’ve had such a positive impact on so many lives Angie! Don’t know what I would have done without you. Keep on dancing! #influencer #danceteacher #poweroflove #powerofpositivity #live #laugh #love #dance #surroundyourselfwithgoodpeople #community

20.01.2022 "Know that you can start late, look different, be uncertain, and still succeed." And... if at first you don't succeed, fix your ponytail and try again! #health #fitness #growth #mindset #reset #refocus #motivation #determination #mindfulness #quotes #crossfit #weights #strength #body #mind #soul

20.01.2022 Keeping the cold at bay with a turmeric latte! Such a delicious and heartwarming drink with zero caffeine. Perfect for a night cap. I found a real simple recipe over at @teresacutter_healthychef 2 cups almond milk ... 1 tsp ground turmeric 1 tsp honey 1/2 tsp vanilla extract 1/4 tsp cinnamon 1/4 tsp ground ginger Whisk all ingredients in a small saucepan over low heat until warm. Serves 2. #sugarandspice #turmeric #latte #turmericlatte #hotdrink #coldnight

19.01.2022 Summer is around the corner! And I’m still loving oats! Breakfast with a view while our dining room is under construction **Choc PB Oats** 1/2 C oats 1 C water or milk of choice... 1tsp cacao 2tsp collagen 1tsp peanut butter Combine and cook in a saucepan on the stove over medium high heat for about 7 minutes or until it reaches desired consistency. Stir frequently. Top with nuts and seeds (especially flaxseed), maple syrup if desired and berries. #breakfast #oats #recipe #oatsrecipe #porridge #porridgerecipe #healthyfood #healthyrecipe #horizon #renolife

19.01.2022 Breakfast and celeb spotting at @ascotfoodstore - could not make up my mind! The menu is extensive and (apart from the bacon and scrambled eggs in this pic), not your stock standard. In the end, went with my first choice (and apparently the firm favourite) of avocado and egg on pumpkin toast with zucchini... OMG Oh, and the celebs were from @theblock of course (its Melbourne)! #melbourne #food #breakfast #ascotfoodstore #melbourneeats #melbournecafe #melbournebrunch @ Ascot Food Store

19.01.2022 There are so many moments to be grateful for, each and every day #live #love #life #grateful #simple #moments #quote #inspiration #motivation #mindfulness #gratitude #nature #lifestyle

18.01.2022 Feeding toddler is challenging. One day they’re starving all day, the next they won’t touch anything. Something they loved yesterday they can’t stand the next... not to mention the stress of whether or not they’ll choke! Today’s Toddler Meal: red lentil spiral pasta, leg ham, cucumber, cherry tomatoes and blueberries. Olivia’s current favourite foods: (still) blueberries and (new one) tomatoes ... What are your kids’ fave foods? Are they random too?! #toddlermeals #toddlerlife #health #food #healthybabyfood #healthy #healthyfood

17.01.2022 **5 things I’m eating daily right now & why** Celery - can’t afford not to, really. It’s an incredible anti-inflammatory, antibacterial, antiviral, and antioxidant source. Flaxseed oil - highest concentration of omega 3 fatty acids, something the majority of the population is lacking because it’s hard to get in a standard diet. It helps to reduce inflammation and lower cholesterol, among MANY other things.... Oranges(and lemons ) - a good source of vitamin C, fibre and folate, and helpful in boosting the immune system and maintaining healthy digestion. Kim Chi - for the good bacterial and probiotics that help improve intestinal health, boost the immune system and reduce inflammation in the body. Chilli - it helps reduce inflammation, clears mucous from around the sinus region and may help prevent headaches. ** What do you mean by inflammation, you ask? Wikipedia explains it well: Inflammation is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants,[1] and is a protective response involving immune cells, blood vessels, and molecular mediators. However, too much inflammation leads to serious illnesses and cancer, all of which are so common in today’s day and age. Do you eat these foods regularly? What foods are you using to strengthen your health? #health #fitness #mindset #mindfulness #gratitude #food #family #live #love #life #coldandfluseason #covid19 #healthylifestyle #healthyfood #foodismedicine

17.01.2022 I cannot wait to go back to Dinner by Heston - what a deliciously tantalising gastronomic experience! Entrees: * Rice & Flesh - saffron, curried kangaroo tail, red wine & amaranth. * Salamagundy - chicken oysters, braised radish, horseradish cream, marrowbone & pickled walnuts.... Mains: *Fish *Duck (Sorry - they’re no longer on the rotating menu!) Cocktails: * Pineapple milk punch - rum, pineapple, clarified milk coffee, vanilla, white wine * Potted whisky - whisky, lapsang tea, Worcestershire sauce beef jerky, shiitake mushroom Dessert: * Ice cream with Vegemite - toasted barely cream, yeast caramel, macadamia, puffed spelt & sourdough crumble. * Tipsy cake - with spit roast pineapple. Ice-cream: Made from homemade custard and liquid nitrogen - right in front of us! Something sweet to finish (as if we hadn’t eaten enough It was a little extra thing they serve to everyone): Chocolate ganache with biscuits

17.01.2022 Why are you ALWAYS looking over my shoulder?! Today’s lunch: steamed fish, sweet potato, carrot, corn, and cucumber. Mum’s lunch: pan seared salmon, sweet potato, carrot, cauliflower, eggplant, zucchini and baby spinach.... #babiesofinstagram #mumsafoodie #toddler #toddlerlife #toddlersofinstagram #healthy #healthyfood #healthylifestyle #fish #salmon #vegetables

17.01.2022 I am SO in love with @themonkey_bar’s Vegetable Salad right now that I’ve attempted to recreate my own. I have no idea how they actually make it, and it’s never the same as when someone else cooks it for you, but mine still turned out quite delicious! Sweet potato, pumpkin, beetroot, eggplant, zucchini, mushrooms, asparagus, capsicum, red onion (baked) Vinaigrette (olive oil, white wine vinegar, Dijon mustard, maple syrup)... Smokey spiced cashews (cashews, maple syrup, olive oil, smoked paprika, chilli, garlic powder, salt) I’ve added baked chicken and left out the feta (I’m still dairy free). #yum #vegetablesalad #chicken #cashews #themonkeybardubbo #recipe #whentakeawayeverynightisnotanoption

17.01.2022 **CONSISTENCY OVER TIME** It’s important for me to get some movement in my day, each and every day. Whether it’s a 1hr CrossFit session, a 20 min weights/resistance session in the home gym out the back, walking the dogs around the river, a 20min yoga session in front of the TV, a 12min HIIT session, or even a walk into town with Olivia in the pram to grab something from the supermarket... the format isn’t as important as the consistency. Consistency over time is what leads to... sustainable results. And, because all I really think is what movement can I do today, no matter what I manage to do, I always finish the day feeling satisfied and empowered rather than deflated and beating myself up if I DIDN’T get a scheduled workout in. Habits and dedication matter most, above motivation and short term goals. I never concern myself with getting my pre-baby body back by X date - that’s just way too much pressure for a new, tired mum whose priorities and circumstances are totally different to pre-baby... Instead, I focus on daily movement as part of my routine - as routine as brushing my teeth and eating. It leaves my day open to opportunities and is a much more flexible and realistic approach, and it’s definitely the best approach for both my mental and physical health. Today’s workout: 40-30-20 KB swings (16kg) KB thrusters (12kg each hand) Waaaaayyyy harder than I thought it was going to be! #consistency #health #fitness #wellness #mentalhealth #mindset #workout #crossfit #workoutswithbaby #newmums #homeworkout #fitmum #rolemodel

16.01.2022 The most epic breakfast dessert of my life!!! Peanut butter bubble waffle with salted crisp pearls, peanut meringue kisses, Reece’s chips, chocolate soil, caramel fudge, Malteaser and chocolate ganache with chocolate gelato... is there anything else one could possibly add?! #melbourne #food #theglassden #coburg #cafe #brunch #dessert #melbourneeats #melbournebrunch #melbournedesserts #chocolate #peanutbutter #waffles #amazing #yolo @ The Glass Den

16.01.2022 Every meal is an opportunity to nourish the body and safeguard health. My top 2 tips: Vegetables - all varieties, every meal Protein - at every meal. It doesn’t have to be much, and can be animal or plant based.... Today’s lunch: Super Salad Bowl with Mighty Meaty Muffins I pulled out of the freezer (check out mp-body.com for the muffin recipe). Salad: Iceberg lettuce Red cabbage Carrot Cucumber Celery Green Capsicum Pickled Beetroot relish Dressing: 1tsp of @gevityrx bone broth concentrate dissolved in 1tbsp hot water #health #fitness #mindset #mindfulness #gratitude #food #family #live #love #life #healthyfood #healthylifestyle #salad #recipe

16.01.2022 Winter salad: cauliflower, zucchini, grilled capsicum, semi dried tomatoes, sweet potato, baby spinach, rocket, roasted chickpeas, grilled chicken breast, feta #lunch #salad #saladbowl #chicken #vegetarian #wintersalad #thegallerycafe #dubbo #wpccdubbo #smiledubbo #cafeculture

15.01.2022 Breakfast at @byronfreshcafe reminded me of Cuba and New Orleans (the decor, anyway!). We visited twice during our stay at Byron, and we had the: * Buddah Bowl with kale, spinach, edamame, avocado, green beans, grilled tofu, cashew cream, raw almonds and spits seeds * Buckwheat, chia and banana hot cakes with Coyo coconut yoghurt, hemp seeds, housemade salted caramel and berry compote... * Chocolate almond croissant (the pastry selection is as extensive as it is decadent!) * Muffin (selection changes) - this is a meal in itself! #byronbaycafe #byronfreshcafe #byronbaybreakfast #breakfast #food #travel #cafeculture #healthyfood #balance #buddahbowl #vegetarian #tofu #muffin #croissant @ Byron Fresh

15.01.2022 Love a good sweet treat and this recipe that @moodytania shared with me is seriously satisfying! I have a treat most days (just not most meals) because it’s part of a balanced diet and - well, yum! **PB Oats Slice** Ingredients: 1 + 1/3 cup oats... 1/4 cup hemp seeds 20gm collagen powder (approx 4 heaped teaspoons) 1 tsp ground cinnamon 4 medjool dates, deserved and soaked in 3 tbsp hot water 1/2 cup natural peanut butter (100% nuts) 2 tbsp maple syrup 2 tbsp melted coconut oil Blend all ingredients until smooth and press into laminating tin lined with baking paper. Top with 100gm melted vegan chocolate and freeze. Makes 12 serves. #health #balance #mindfulness #food #healthytreats #recipe #veganrecipes #peanutbutter #oats #sweettreats #healthyrecipes

14.01.2022 Made a double batch of Rhubarb Honey & Oat muffins today after last week’s batch they got the tick of approval from several reliable sources I’ve always loved rhubarb and these muffins are a delicious way to enjoy this vegetable a little differently! I’ve tweaked a recipe from the @chrissyfreer_food Supergrains cookbook to account for my current dairy free diet. 1.5 cups self raising flour... 1 tsp ground cinnamon 1.5 cups rolled oats, blitzed a little to make a quick oats consistency (or you could just use quick oats), plus 2 tbsp extra 1/3 cup coconut sugar, plus 2 tsp extra 1 egg 1/3 cup honey 1 tsp vanilla 100gm coconut oil, melted 1 cup almond milk 1 stalk thinly sliced rhubarb Preheat oven to 180 degrees. Line 12-hole cupcake tin with paper cases. Combine flour, cinnamon, oats and sugar in a large bowl. Whisk egg, honey, vanilla, coconut oil and almond milk together in a small bowl. Add to the dry ingredients and stir until just combined. Stir through the rhubarb - do not over mix. Divide mixture among cupcake holes. Add extra oats and sugar to a small bowl and rub with fingers to combine. Sprinkle on top of cupcakes. Bake in over for 20 minutes. Cool in trays for 5 mins then turnout on wire rack to cool completely. #rhubarb #honey #oats #muffin #chrissyfreer #supergrains #cookbook #recipe #food #vegetables #dairyfree

14.01.2022 Life is a gift. Open it. Celebrate. Enjoy it. #morningmotivation #live #love #life #freshstart #morning #quote #mindfulness #gratitude #mindset #baby #innocence

14.01.2022 Intensely dark (80% cacao), racey (BCAAs), and strong (creatine)... @peakchocolate knows the way to a girl’s heart Cute personalised messages too Peak Chocolate were on @sharktankau a while back. While they didn’t get the investment they were after at the time, they’re still making bloody awesome chocolate! This stuff is divine #peakchocolate #healthy #indulgenge #yummy #chocolate #fitnessfood #cacao #bcaa #creatine #justdoit

13.01.2022 Ideas for how to use my 5 daily foods: Celery - add to salads, cook with onion as a healthy boost to all your usual recipes (e.g. spag bol), snack on celery sticks with iodised salt or dip into hummus. Flaxseed oil - put it on anything you would olive oil, e.g on salads (I use it on ALL of mine), on bread/toast, on vegetables. You can add it to smoothies too, but I personally don’t like it. Just don’t use it to cook, e.g don’t put it on veggies as they go in the oven but ...splash it on them when they come out of the oven. It should be kept in the fridge too. Oranges (and lemons) - eat whole as a snack. Kim Chi - add as a condiment to any savoury dish. E.g top your eggs with it in the morning, add it to your salad at lunch, pop it on your plate with whatever you’re having at dinner. It adds soooo much flavour! Chilli - great in Thai cooking, but can also go with pretty much anything. I love stir frying fresh chilli and garlic with Brussel sprouts, adding a few slivers of fresh chilli to my salads, or sprinkling dried chilli flakes onto my veggies at dinner. #food #healthy #healthyfood #healthyfoodideas #coldandfluseason #covid19 #salad

13.01.2022 Hands down, one of THE BEST porridges I’ve ever had! The creamy Cinnamon Porridge with berry compote, shaved coconut, caramelised buckinis and dark chocolate shards. It comes in a cute, tiny bowl, but is sooooooooo filling and warms the soul on an icy 2 degree Sunday morning #breakfast #winter #morning #food #porridge #cscdubbo #dubbofood #dubbocafe #dubbo #smiledubbo

13.01.2022 One of my breakfast faves at the moment... avo, baby spinach and poached eggs on sourdough with a side of homemade baked beans @dahabcafedubbo #winter #breakfast #food #dubbo #cafe #dahabcafedubbo #eggs #breakfastofchampions #smiledubbo #dubbofood #dubbocafe #healthybreakfast #wholesomefood #winterfood #comfortfood

12.01.2022 Most people overestimate what they can do in one year and underestimate what they can do in ten years. What a defining decade it’s been! In the past 10 years we moved to Dubbo after living in London for two years, we have lived with friends twice and rented once while building two houses and renovating one (for ourselves), I’ve worked for three organisations and studied nutrition and health coaching while Tim was invited to be a co-director of the company where he completed... his apprenticeship. In 2015 he established his own business (@wrightwaybuilding) which we both now work for). We’ve made many new and true friends, and maintained the friendships we’ve each had since pre-school. We’ve travelled to places like Fiji, Cuba, and the U.S.A (that’s brings our tally to about 60 countries). We got married in 2014 and, to top of the decade, we welcomed a baby girl in Feb 2019. Each decade has had a certain seasonality to it. The 00s was about self discovery with school/uni/travel (it’s also when Tim and I started dating), the 10s was about establishing our futures through hard work, commitment and sacrifice (there were some rocky patches but we made it!), and I feel like the 20s is going to be about family, growth, and contentment. I am so looking forward to it! What season will this new decade be for you? #thebigpicture #newyear #newdecade #2020 #growth #mindset #goals #resolution #health #fitness #mindfulness #gratitude #family #live #love #life #happiness #quote #billgatesquote

12.01.2022 Keeping it super simple for dinner tonight and prepping the salad while the bub has her lunchtime nap today. Olivia has been waking every 1.5-2hrs overnight for the past month (more on that later) so anything to keep the flow around dinner and bed time I’ve cooked quinoa using vegetable stock and tossed it with some asparagus and fresh corn, which I charred in a dry frypan, and some cherry tomatoes. Might top with some slivered almonds when serving. ... The dressing is 1/4 cup olive oil, 1/4 cup white wine vinegar, 1tsp Dijon mustard and juice of 1 lemon. Teaming it with @macro_wholefoods butterflied lemon chicken, which I’ll put in the oven at the time I start putting Olivia to bed. Easy. Fresh. Tasty. #nothingfancy #dinner #food #mealplanning #mealprep #chicken #quinoa #vegetables #recipes #quinoasalad #easyrecipes #macrowholefoods

12.01.2022 This apple cake is LOADED with apples! It’s also made on almond meal, so it’s packed full of fibre, a decent amount of protein, good fats and vitamin E. I found this Golden Delicious Apple Cake recipe over at @teresacutter_healthychef and it’s #cake #apple #healthytreat #healthy #healthyfood #applecake #food #glutenfree #dairyfree #refinedsugarfree

11.01.2022 You are in so much more in control than you think. Own it #believe #justdoit #goforit #mindset #mindfulness #growth #courage #strength #quote #inspiration #motivation #health #fitness #wellness

11.01.2022 Chicken, noodle and Bok Choy Soup Bowl - best thing on a cold, wet night! 1tbsp olive oil 6 shallots, chopped 4cm ginger, grated... 1 garlic clove, crushed 5 cups chicken broth 2 star anise 2 tbsp coconut aminos (or soy sauce) 1 pkt sweet potato noodles 1 bunch bok choy 4 chicken thigh fillets, poached and thinly sliced Fry shallots in oil in a large saucepan over medium heat for 1 min. Add ginger and garlic and cook for 1 min. Add broth and bring to a simmer, add star anise and coconut aminos, cover and cook for 10 mins. Add sweet potato noodles and bok choy, cook until noodles have softened. Stir through chicken. Bowl up! Would be awesome with 1 small red chilli, but I’m staying clear of spicy food for a little while. #comfortfood #soup #recipe #food #souprecipe #asian #asiancooking #broth #chicken #chickensoup #chickennoodlesoup #winterfood

11.01.2022 *CURRENT MORNING ROUTINE Olivia is almost 5 months old now and becoming more predictable but than she was at 0-3 months, but still frequently throws curve balls. So I never quite know when my day is going to start or how it will pan out ... However, I do follow a similar pattern most mornings, even if the timing is not always the same. 6-7:30am - Olivia wakes for the day. I feed her, then while she plays on her play mat, I get myself breakfast and either a tea or c...offee, depending on how the night went (lately it’s been coffee)! 7:30-9am - Olivia has her first nap of the day. She’s usually only ever awake for 1.5hrs between naps. In the morning she naps anywhere 45mins-1.5hrs. If I was up frequently throughout the night (every 1-2hrs) I will go back to bed and sleep while Olivia sleeps. Otherwise, this is a blissful part of my day... the days jobs can wait while I sit and enjoy the rest of my coffee (@cheeki_bottles mugs keep my coffee warm for up to 2hrs, and prevent spills!), update my food and exercise diary and journal. Sometimes I watch the news, sometimes I listen to a podcast, sometimes I’m just in silence. The @kikkik food & exercise diary is where I: 1. Keep track of what I eat so I can see if anything affects Olivia through my breastmilk 2. Write down my daily goal, which might be the smallest thing... such as vacuum the floors, or it might be to get X job done for the business 3. Write down my exercise goal for the day. I make sure this is achievable too. It might be Crossfit one day when Olivia’s routine and mood are favourable, or it might be a walk into town with Olivia in the pram. I think as mums there is a risk of cabin fever or having all days combine into one big blur, but these two simple but effective goal setting activities help me feel accomplished and satisfied at the end of each day. My daily journal is where I write in a stream of consciousness. It tends to be about daily happenings, goals, dreams and things I’m grateful for. #morningroutine #morning #daily #mindset #mindfulness #journal #fooddiary #exercisediary #gratitude #mumlife #momlife

11.01.2022 Toddler’s breakfast and Mum’s breakfast: 2 poached eggs, 1 piece toast, avocado, mushrooms and tomatoes (and baby spinach for Mum). Anyone else constantly surprised by how much their toddler can eat?! #toddler #toddlerlife #food #breakfast #healthy #healthyfood #healthylifestyle #health #yummy #eggs #vegetables #toast

10.01.2022 I’d been wanting to try breakfast at @veldtrestaurant since they started opening for breakfast a few weeks ago and it didn’t disappoint!!! I could go back and work my way through the menu... Today I chose the Smashed Avo with Grilled Corn, Quinoa Salsa and Poached Eggs The Buttermilk Pancakes with Lemon Curd, Berry Compote and Fresh Cream was also superb! They serve @camposcoffee which is perfect for long black lovers (or any coffee lover!) #breakfastisserved #veldtrestaurant #dubbo #brunch #camposcoffee #coffee #smiledubbo #eggs #pancakestack #yum #illbeback

10.01.2022 What’s the least amount of effort required to still feel successful? A great question to consider if you’re facing competing priorities, or time challenges, or a change in circumstances! Life has changed since this little munchkin came along - for the better! There’s more to do and less time to do it in, or so it seems! My priorities haven’t necessarily changed, but I’ve definitely had to adjust the expectations I have of myself when it comes to each of those priorities. In ...doing so, I still feel 100% satisfied with my effort and commitment - even if the actions aren’t the same as they once would have been. For example... Friendships - I used to spend hours catching up with friends over coffee (or margaritas!), now it’s a quick 30 minutes on their front lawn while the baby sleeps in the car But I still catch up with friends every week! Fitness - I used to go to the gym for an hour at 5:30am, 5 days a week, now I’m still awake at 5:30am (wishing I wasn’t!) but usually squeeze in a 20 min workout at home during baby’s nap time, or go for a walk with baby in the carrier (because seriously, whose baby actually LIKES going for walks in the pram?!) Some days, all I can manage is the short version of the day’s @ROMWOD while holding the little munchkin But I still move every day! Work - Whether it’s work work or house work... I now write a weekly to do list rather than a daily to do list and just try and get things done whenever I can across 7 days. But I still chip away at work every day! Things don’t have to be the way they were before, but it’s important to adjust your expectations. Whatever your priorities are, ask yourself, what’s the least amount of effort required to still feel successful? #perspective #mindset #mindfulness #health #wellness #fitness #mumlife #change #gratitude #success #baby #blueeyes #romwod @ CrossFit Dubbo

09.01.2022 Ice cream with Vegemite! Heaton Blumenthal, you are a genius Toasted barely cream, yeast caramel, macadamia, puffed spelt & sourdough crumble.

09.01.2022 *Turkey & Brown Rice Mexican Bowl* I always make more than one meal at a time so I have delicious leftovers that save me time later on. Yesterday’s lunch was this simple Turkey & Brown Rice Mexican Bowl, and I’ll have the leftovers for dinner tonight! ... When chopping veg or preparing anything, it’s easy enough to chop or prepare for 2 or 3 meals as it is for 1. This is possibly the simplest thing anyone can do to meal prep and reduce stress around thinking about what to eat when you’re short on time. Ingredients + Method: Turkey breast, pan fry and chop Brown rice, cook as per usual Cucumber, chopped Red capsicum, chopped Baby spinach Tomato, chopped Red onion, diced finely Avocado, sliced Add all inclgredients to a bowl and top with juice of 1/2 fresh lime and a splash of sauce of choice (I used Frank’s Red Sauce). #mealprep #recipeidea #foodprep #mexican #turkeyrecipes #saladbowl #mexicanbowl #leftovers #healthy #healthyfood #healthylifestyle #mindfuleating #mindful

09.01.2022 I love this girl's work/life philosophy! 7 tips to work smarter not harder, and I particularly resonate with #7: "Wellness. I would not be able to keep productive and work effectively (especially through the first year of motherhood) if I did not take time for myself: daily gym workouts, self-care activities. All of these are so important to be able to focus and really wake up energized (after nights of interrumped sleep too). There's really no excuses, you can workout with y...our baby, you can pamper yourself after the baby goes down to sleep. You need to put yourself as a priority too if your goal is to be productive and able to come through with your plan!" https://www.mombosslife.co/b/how-to-work-smarter-not-harder

09.01.2022 Sleep is just a time machine to breakfast... Already dreaming of poached eggs, mushrooms, avocado and asparagus on sourdough #breakfast #food #eggs #avocado #vegetarian #brunch #healthyfood #healthybreakfast #quotes

09.01.2022 When the weather warms up, I love a salad bowl! Gorgeous lunch @moodytania Tuna, hard boiled egg, lettuce, avocado, cherry tomatoes, capsicum, cucumber, beetroot, hummus, sprouts, olive oil and fresh lemon #feelslikespring #yum #spoilt #saladbowl #tuna #eggs #salad #sweetpea #fresh #healthy #delicious #lunch

08.01.2022 Breakfast: Smashed avo on sourdough with feta, sukkah, caramelised balsamic and topped with a poached egg and cured salmonWay to melt a pregnant girl’s heart! #yum #breakfast #food #healthyfood #eggs #salmon #smashedavo #alchemyonvictoria #cafe #cafefood #cafeculture #dubbo #smiledubbo

08.01.2022 "If obstacles are large, jump higher." (My obstacles clearly aren't that large! ) #crossfit #burpees #team #competition #health #wellness #fitness #mindset #growth #courage #strength #focus #jump #perspective

08.01.2022 Breakfast bowl at @pressdubbo Baby spinach, chickpeas, roast pumpkin, quinoa, hummus, avocado and house made hash browns #pressdubbo #cafe #breakfast #breakfastbowl #healthyfood #yummy #food

08.01.2022 When you decide your nutrition needs a major overhaul, it will affect those closest to you even if you aren’t asking them to change a single thing. However, there are ways to stick to your guns, enjoy true balance as well as progress, and still maintain a healthy social life and relationships.

07.01.2022 Breakfast: Potato Rosti with chargrilled capsicum, baby spinach, scrambled egg, bacon and tomato chutney. Yum!!! Same for Olivia, minus the baby spinach and bacon, added tomato and mushrooms. (Although she wanted bacon Who can blame her?! She loved it ) This morning’s breakfast comes from @womensweeklyfood #breakfast #breakfastinspo #toddler #toddlerlife #healthyfood #healthylifestyle #eatyourveggies #eggs #bacon #sunday

07.01.2022 Something you might not know about me... my favourite meat is duck! Tonight’s dinner: Crispy skinned duck breast with mash, peas, bacon and mushroom ragout. And What’s your favourite meat? #becauseitswednesday #dinner #duck #food #wine #finedining #athome #simplefood #myfavouritefood #lovefood #goodfood #realfood #wholefoods

05.01.2022 Haven’t felt like a smoothie in a while with the cooler weather approaching, but I did today! And I added a little something extra... #ginger Easy smoothie: Handful frozen banana Handful frozen blueberries ... Handful baby spinach A few grates of fresh ginger Chocolate protein powder (optional) Water/milk of choice (I used unsweetened almond milk) Blend and enjoy! #smoothie #recipe #healthy #health #food #foodismedicine #healthylifestyle #ginger

05.01.2022 The Fisherman’s Breakfast at @thedefchefcafe - i.e Scrambled eggs, smoked salmon and lemon infused cream on sourdough #breakfast #food #cafe #dubbo #thedefchefcafe #brunch #coffee

05.01.2022 Everything is better at home, like the beautiful breakfasts! Sourdough, avo, baby spinach, mushroom with homemade garlic butter, bacon and scrambled eggs (made with farm fresh eggs, of course) + coffee

05.01.2022 For everything there is a season, and a time for every purpose under the sun. This morning’s purpose was to stop during our daily walk and explore autumn leaves for the first time. Children are great teachers. For one thing, they help us to slow down, stop and appreciate our surroundings. For years I was constantly doing... since having a child I am becoming better at just being. Rather than just keep going on our walk today so we could get it done, I looked around and... saw what she would see... and so we stopped to play and explore! I love seeing her mind expand and personality shine through a little more each day #live #love #life #change #seasons #growth #mindset #mindfulness #autumn #fall #leaves #sunshine #morningwalk #walk #toddler #toddlerlife #mumlife #momlife #parenting #parenthood #motherhood #quote #bibleverse #ecclesiastes

04.01.2022 Blessed beyond words to spend my days (and nights... those long nights ) with this one #motherdaughter #5months #love #family #mumlife #baby #sunny #winterdays #babiators

04.01.2022 Getting organised for the week with a quick Sunday meal prep: * Curried pumpkin and coconut soup (made in the thermomix) * Roast vegetable salad (I made this last week and I couldn’t wait to have it again this week! See previous post for details) * Carrot and parsnip chips with dukkah * BBQd corn (just because I had a few cobs that needed to be used / ill add these to omelettes and salads this week) ... * Smoked spicy cashews for the vegetable salad, or to snack on #mealprep #food #vegetables #soup #sundaymealprep #foodprep #thermomix

03.01.2022 Breakfast at @soulfooddesigndepot Grilled haloumi, mashed pumpkin, beetroot relish, cherry tomatoes, poached eggs and dukkah on sourdough #breakfast #food #narromine #cafe #soulfooddesigndepot #eggs #haloumi #coffee

03.01.2022 You could easily mistake this delicious whole foods treat for a Snickers bar! De-seed 8 medjool dates and fill with 1/2 tsp crunchy peanut butter. Freeze for at least 2hrs. Melt 80gm dark chocolate. Using a toothpick, dunk the frozen peanut butter filled dates in the chocolate.... Return to freezer until ready to enjoy. Inspired by @moodytania #healthy #wholefoods #food #recipe #healthyfood #rawtreats #healthysnack #yum #delicious #jerf

03.01.2022 What you do is important, but doing what you say you’re going to do makes you feel successful! So: Decide what you’ll do (health/fitness/work/home)... Maintain your integrity Enjoy the process The results you want will come. Meantime, you’ll feel good #health #fitness #mindset #mindfulness #gratitude #food #family #live #love #life #consistency #feelgood #healthylifestyle #healthymind #effort #quotes

02.01.2022 Mexican Bowls were a hit and will be a new staple! INGREDIENTS: 500gm mince 1 can beans (black, or red kidney)... 2 tsp Taco seasoning (I make my own) 1 corn cob 6 large lettuce leaves 1 large tomato 1/2 green capsicum 1 carrot, grated 1 small avocado 2 dessert spoons sour cream 3 tsp blue cheese Sprinkling of pickled jalapeños @macro_wholefoods corn chips METHOD: Cook mince in a pan on the stove until browned. Add beans and corn and seasoning and cook until heated through. Arrange bowl with lettuce, then corn chips, then mince, then carrots, tomatoes, capsicum. To make guacamole, mash avocado, sour cream and blue cheese. Dollop on top of bowl and sprinkles with jalapeños. For a dairy free option (like one in background), omit the cheese and sour cream. #mexicanbowl #mexican #mexicanfood #food #recipe #healthyrecipes #healthyfood #dairyfree

02.01.2022 It may mean everything, or it may mean nothing. You’ll never know until you decide to look at it from a different perspective. Flashback to @masters_hq semi finals. Bring on the finals! #quote #perspective #choice #decision #purpose #journey #health #fitness #crossfit #crossfitcommunity #crossfitcompetition #mastershq @ CrossFit Origin