Little Miss Muscles in Adelaide, South Australia | Fitness trainer

Little Miss Muscles

Locality: Adelaide, South Australia

Phone: +61 438 061 320

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25.01.2022 Is a sandwich your go-to for lunch?? While bread is fun, there is little to no nutritional value in it. Vitamins and minerals is what our bodies thrive off of, and the good news is that fruits, veggies and seeds are filled with them! They build healthy immune systems and perform hundreds of roles in the body to keep us functioning as healthy beings. Think of how much nutrition you get from a sandwich compared to something like this! Try swapping your next sandwich for this 1/2 an avocado, 2 boiled eggs, baby spinach, pepitas, sesame seeds, strawberries, mango chutney and lightly fried/seasoned green beans, broccoli and mushrooms.

25.01.2022 I made this easy, speedy chicken crispy noodle salad tonight using the following: -Woolworths crunchy Asian salad mix -Edamame (frozen packet) -Grated cucumber... -Green chilli -Corriander (roughly chopped) -Flat leaf parsley (roughly chopped) -Sesame seeds -Peanuts -Chicken thighs -Cornflour (to coat chicken before frying) -Beerenberg Asian dressing Give it a try if you want dinner on the table in 20 minutes!

22.01.2022 Actually can’t believe there’s only 15 weeks left until I meet this little babe! To my good friend Becky, I hope you have the best day celebrating your bridal shower and hens! Baby has been kicking all morning so its safe to say we’re both excited to attend! #25weekspregnant

20.01.2022 Who wants puppy motivation while they exercise? I brought in my little helper this week but I’m not sure if it actually helped

20.01.2022 The big difference here..... I can now walk up the street without puffing! Small steps is the best way to approach fitness after a baby. There’s no race to get your body/fitness back to where it was. If it takes me 6 months to be able to run around the block comfortably then that’s ok! #smallsteps #goals

17.01.2022 Look who’s ready for early morning bootcamp this morning . Not sure if she’s impressed

13.01.2022 For a super quick and healthy Asian chicken bowl, simply grab some pre-marinated chicken from the meat section in woolies or coles, along with some frozen edamame beans and a pre-packaged Asian slaw. Cook the chicken, put it all together, add some nuts on top if you wish and whoo-lah! It’s even easy enough to cook and eat with a babe strapped to you.

13.01.2022 A little 30min miso maple pork bowl was on the menu last night using one of my favourite Beerenburg meal bases - Miso Maple Pork. If you like having a few easy meals on standby, check out the range they have. I usually go down to their farm shop in Hahndorf every now and then to stock up but they are available in some supermarkets too! This was from their 30min meal base range but they also do a slow cooker range too. I like these because they are pretty low in sugar, saturated fat and don’t have a heap of preservatives. It tells you on the front of the jar what ingredients you need and then you just add the sauce. Super easy!

11.01.2022 If you’ve got these ingredients and 5 minutes of time.... you’ve got breakfast, lunch or dinner! Clean Simple Nutritious

11.01.2022 Anyone else love blueberries as much as me??! As a great after dinner snack on a hot day, I like to freeze a fresh packet and eat them frozen! They’re a fun little frozen treat that has the consistency of sorbet! Below is my favourite mid morning snack (with blueberries of course)....yoghurt, strawberries, blueberries cranberries, goji berries, pumpkin seeds and a sprinkle of granola. And following that is a 29 week update of my little blueberry.

10.01.2022 10 REASONS YOU MAY NOT BE LOSING WEIGHT: 1. You’re not in a calorie deficit 2. You think you’re in a calorie deficit but your not! (oil, butter, spreads and drinks all add up)... 3. You snack while you’re cooking or eat the kids left overs 4. You don’t portion out your foods and eat them out of the packaging instead (nuts are a good example of this; how easy is it to eat too many!) 5. You’re not moving enough each day (10k steps per day + 3-4 workouts a week) 6. Your not strength training enough (very important for boosting metabolism - as above at least 3-4 times per week) 7. You’re eating too many carbs and not enough protein. 8. Your not drinking enough water (minimum 2L per day) 9. Your drinking alcohol 2+ days per week 10. Your not getting enough sleep Just some food for thought!

09.01.2022 Wedding celebrations are my fav! Congratulations Becky and Matt and thanks for letting me share your special day! xox I always say to my clients who worry about messing up their diet on a night out...simply don’t worry! In fact do it! We’re all human, and you’ve gotta live and have fun right?! So eat that cake and drink that wine if you want to because at the end of the day, if you’ve got some form of goal that includes nutrition, it’s the other 6 days of the week that have far more power. X

08.01.2022 Just thought I’d post my Sunday night gourmet dinner of chips and salad so you don’t all think my diet is perfect all of the time! #gottakeepitreal

08.01.2022 Good nutrition doesn’t need to be complicated or in any way restrictive and limiting. It’s about making smart choices and choosing your portions wisely. The three main things I aim for in a day are: 1. Having a GOOD amount of vegetables throughout the day (not just at dinner) 2. Limiting processed foods (I don’t cut them out completely but if at least 85% of my diet is non-processed foods I’m happy)... 3. Choosing foods that have a nutritional reason to be in my diet. i.e avocado, olive oil and seeds for GOOD FATS, eggs and chicken for PROTEIN, berries and dark chocolate for ANTIOXIDANTS. If it doesn’t have a reason to be there, I either don’t have it or keep my portion small. Pictured is today’s lunch and afternoon snack, and to follow is my whole days worth of food. I don’t count calories anymore, I eat when I’m hungry (but never to the point of feeling overly full) and I generally eat based on how active I am i.e. more active = more food, less active = less food. BREAKFAST: x2 slices of vegemite toast (I would usually go oats but toast fixes my morning sickness pretty well!) MORNING SNACK: A peacherine and a skinny cappuccino LUNCH: 2 eggs, 1/2 avocado, cucumber, cherry tomatoes, feta, olive oil and greek dressing. AFTERNOON SNACK: yoghurt, strawberries, tbsp granola, chia seeds and sunflower seeds. DINNER: Spiced chicken breast with honey roasted beetroot, baby carrots and zucchini on a bed of baby spinach. Aoli on the side.* EVENING SNACK: 4 squares of dark chocolate Total of 2.5L of water. *Today’s exercise consists of Pilates so I’ve reduced the amount of carbs today because I’m not moving as much. If I had a rather active day or did a cardio session for my exercise I would add in some carbs such as brown rice with dinner. So if you don’t know where to start, start with some of these tips. Finding the right nutrition for your goals can be daunting and confusing at the least and sometimes we overcomplicate things! So listen to your body, educate yourself about what’s in the foods you’re eating and look at your day as a whole rather than making it up as you go.

07.01.2022 I’ve had the pleasure of training my beautiful client Stacey for almost two years now. I first met Stacey 2 months after giving birth to her gorgeous little girl Ryleigh, and we have been training together since, right up until week 37 of her second pregnancy (a week and a half before giving birth!). Congratulations Stacey on the birth of baby Byron and an even bigger congratulations on how well you looked after yourself. From nutrition to exercise, every week Stacey put in... the effort to listen to her body and what it needed, all while facing the challenges of working full time and already being a mum to Ryleigh. I can’t stress enough the benefits of exercise before AND during pregnancy. It’s no secret that strength training builds strength, but in this case it ultimately prepares the body for the stress of labour. This can often mean (not always, but in this case yes) a shorter labour and quicker post natal recovery, as Stacey experienced. Exercise doesn’t need to be intense during pregnancy, in fact it shouldn’t be. Sometimes the body will benefit far more from a light resistance session or a stretching session, than a walk. It’s all about listening to your body. Exercise in pregnancy can help to reduce back pain, swelling, constipation, stress levels, mood and posture. There’s also evidence to support that it can help to prevent gestational diabetes. It’s always best to speak to your doctor before commencing exercise during pregnancy and even better to start beforehand if you can! Two weeks post natal and this girl is looking absolutely amazing

07.01.2022 Has anyone tried that new seafood shop, Angelakis Brothers at The Grove? I did just this week and I’m loving the ready to cook options they have. I got some of their garlic prawns and whipped this up in less than 10 minutes! I used my favourite quick rice sachets - Tilda coconut, chilli and lemongrass rice, whacked the prawns in a hot pan for a couple of minutes, blanched some fresh green beans, grabbed some parsley from the garden and BAM dinner is served!

07.01.2022 Guuuyysss... I’ve found the secret.

07.01.2022 How’s your balance? TRX rows on a bosu ball are a great way to improve your balance. If you see one of these bosu balls in the gym, here are some ideas on how to start using them to improve your balance. The best way to start is by simply standing on the ball, flat side down and focus on bracing your core to remain as still as possible. Practice this before progressing to the following:... -Raising your arms out to the side while remaining still -Raising your arms out in front while remaining still -Holding light dumbbells while doing the above -Squatting with your arms out in front -Holding a light medicine ball and slowly raising it above your head while remaining still -TRX rows (focus on balancing when you come up) -TRX rows with arm circles (as pictured)

02.01.2022 Merry Christmas! A big thank you to my clients for your support this year. It has once again been a joy training you all! Thank you for my beautiful Xmas gifts and a special thank you to those that supported my business through the covid shut downs Everyone please make sure you eat enough Christmas ham for me today and drink my share of champagne! ... Enjoy! #christmasbump #33weekspregnant

01.01.2022 **Lockdown 18th-24th Nov** Buckle down ladies, my last face-to-face PT sessions will be running tonight as normal and as of tomorrow (Thursday 19th) I will be offering online PT sessions ONLY until the lockdown ends. Don’t worry guys, it’s not for long! I know we can’t go out for walks so what better time to jump online with me from your lounge room and we’ll do your session via zoom with whatever you have at home! (I even made my client squat holding her dog this week )... I’ll be messaging everyone shortly to discuss your options of either online or written programs to continue your exercise. I’m also going to send annoying texts to everyone about not eating all the things in your cupboards over the next 6 days Stay safe and stay positive, we got this!