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Livefit Nutrition and Health
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23.01.2022 Thrive and not just survive! Water makes up over 60% of your body and over 90% of our blood! So yeah, being hydrated is pretty important. Why is water so good for weight loss? It often replaces a high calorie drinks with a zero calorie option! Literally saving you hundreds of calories per day! It is also a great appetite suppressant, as often we think we are hungry but your body is actually just thirsty!... Water is also great for increasing your energy. Being dehydrated can sap your energy and make you feel tired. Mild dehydration, as little as 1-2% of your body weight can affect your body. If you are thirsty, you’re already dehydrated, which can lead to fatigue, muscle weakness, dizziness and lack of mental focus. Our digestive system needs a good amount of water to digest our food properly. This means it impacts our body’s ability to absorb nutrients from our food as well as flush out toxins and remove waste from our body. And of course, bloating or water retention is also the body’s typical reaction to lack of hydration. If you don’t drink enough water, the body tries to hold on to it and often around your digestion area. So how much should we have? It all depends on YOU, it is an individual thing but our recommendations is to have around 2-3L per day depending on your activity levels and ambient temperature. Our tips to increase your hydration: Have a glass of water on waking. If you are not a fan of just water, make it a warm lemon water (cut a fresh lemon, and squeeze). It’s a great daily habit to kick start the day and get some Vit C into your body! Have a glass of water prior to your meals. Fill a bottle of water and take with you when you leave the house, sip whilst in the car. Treat yourself to a pretty new bottle to take everywhere! Have a large bottle of water on your desk at work. Or use a glass and have a tally on the top of your dally work page or diary note. Extra steps to go to the bubbler or tap! Not a fan of water make it more exciting add delicious fruit for flavour! #drinkmorewater #h20forthewin #fatlosstips #stayhydrated #healthyyou #drinkmoreinsummer #healthyhabits #waterislife #balancedlife #healthylifestyle
22.01.2022 Walk, don’t run towards your goals! This life is not a race and New Years resolutions only work if you consistently commit to making the changes required to achieve the goal. But here’s the thing.... if you run towards these goals and change everything to achieve them as quick as possible... the results are very unlikely to stick around. ... Why? Too much change in too many areas of your life at the one time can require significant energy levels to achieve and often are not sustainable... so the plan doesn’t last and the goal is never reached! So, this year, why not try something different... a slow and steady, sustainable approach! We know it’s not as sexy as 6wk bikini shred... but what if this time next year you were at your goal weight and the fittest you can be and were life ready... not just beach ready! And didn’t have to sacrifice the lifestyle you enjoy! Commit to making small changes that you can stick to and that fit your lifestyle. Pick one change and focus on hitting it for 2 weeks, then add another in. Make goals smart and write them down so that they are real! Make it achievable and do it most days! Some key healthy habits which will help you achieve weight loss: - drink 2-3L water a day, - Eat 2 serves of fruit and 5 serves vegetables per day, - Try and get 7-8hrs of sleep, - Move your body every day and hit 8-10K steps daily, - Do at least three x 45min exercise sessions per week, preferably with resistance training, - Only eat out a couple of times per week, - Pack your lunch and snacks for work, - Prioritise lean protein at each main meal What small changes can you commit to that future you will thank you for? #motivation #healthyhabits #newyearnewme #balancedlifestyle #fitfam #goals #justeatrealfood #makeitreal #flexibledieting #keepitsimple #fatlosstips #slowandsteadywinstherace #nutritiontips #newyearsresolution #lordhoweisland #beachlife #oceangirl
21.01.2022 SAVE IT: Turkey, Pumpkin & Ricotta Lasagne Serves: 6 Ingredients: 1 tsp minced garlic.... 1 tsp olive oil. 100gr brown onion, diced. 400g turkey breast mince. 150gr zucchini, grated 1 tbs tomato paste. 1x 400gr tin crushed tomatoes 1 tsp basil. 500g low fat ricotta. cup fresh parsley, chopped finely. 70gr grated parmesan. 700g pumpkin. Method: Preheat the oven to 180 degrees Celsius. Slice the pumpkin into long, 0.5cm thick slices and lay on a lined baking tray. Spray with oil, salt and pepper and bake in the oven for 20 minutes. Meanwhile, add the olive oil, garlic, onion and grated zucchini to a pan and cook, on medium heat, until brown. Add in the turkey mince and cook until brown. Add in the tomato paste, crushed tomatoes and dried basil, stirring until thick and cooked all the way through. Once cooked, turn the heat off. In a separate bowl, mix together all ricotta, parsley and 50gr parmesan. Once the pumpkin is cooked, take it out of the oven and sit to the side. In your baking tray, lay half of the roast pumpkin slices down flat until all surface area is covered. Cover the pumpkin with half of the turkey tomato mixture, spreading until even. Cover with half of the ricotta mixture. Once smooth, repeat the above steps, adding another layer of the leftover pumpkin, mince and then ricotta. Sprinkle last 20gr parmesan on top. Cook for 30-40 minutes or until golden brown on top. Slice into 6 pieces and serve! Recipe from the amazing @thesportsdietician 297 cals = 30gr Pro, 10gr Fat, 20gr Carb . #justeatrealfood #healthylifestyle #includemoreplants #supertasty #onlinenutritioncoaching #freshfood #getinmybelly #macros #nodeprivation #flexibledieting
19.01.2022 Make it as easy as 1...2...3... Did you know that it's the little habits that you do daily that can have the biggest impact on your health? We have started Livefit's first 1...2...3... GO habit challenge with our clients this week to help them strengthen the foundation of their nutrition plans.... What is it you ask? 1 - eat ONE big arse Salad each day 2 - eat TWO serves of fruit each day 3 - drink THREE bottles of water each day And GO.... do it every day for 4 weeks and look at how your nutrition and health grows towards your health goals. Consistency is the key to achieving those goals. Not a one off salad, not a one off festive blow out... it's what you do for the majority of the time that will determine if you are working towards or away from your fitness goals. Nutrition doesn't have to be expensive, it doesn't have to be a whole life overhaul, it's not about skinny teas, and juice detoxes and all the supplements... it's about fueling your body with nutrient dense foods full of vitamins, minerals and fiber and ensuring your body is adequately hydrated so it thrives, not just survives! So stay tuned as we post a daily salad and fruit intake ideas to help you fuel your body to be the fittest it can be! And of course, they won't be boring, time consuming or super expensive... we will be sharing ideas that you can incorporate easily into your lifestyle... and kind on your wallet! Oh, and the LFN 1,2,3... GO Challenge winner, gets a $200 @Lornajane Voucher... nothing like new active wear to help the motivation! Are you ready..... GO! #healthyhabits #nutrition #wellness #food #yummy #fresh #delicious #summer #plantbased #wholefoods #justeatrealfood #onlinenutritioncoach #livefit #water #hydration #fitness #motivation #balancedlifestyle #activewear #lornajane #athleisure
17.01.2022 Health is not about weight you lose, it’s about the life you gain! Monday is a great day to get out there and make it a great week #mondaymotivation #nonscalewins #activelifestyle #surfergirl #goals #summerfeels #onlinenutritioncoaching #heathyhabits #justeatrealfood #balancedlifestyle #flexibledieting #quote
16.01.2022 T.G.I.M Monday is the day to get back to your passion & work towards your goals! You are worth it! ... #mondaymotivation #makeeachdaycount #whatisyourwhy #goals #onlinenutritioncoaching #heathyhabits #justeatrealfood #balancedlifestyle #takemebacktothebeach #byronsecretspot #flexibledieting #quote
16.01.2022 Day on the Plate: 1950 cals Pre-workout snack - 2x corn thins, 8gr honey, 20gr protein powder and Before you Speak black coffee 182cals = 20gr Pro, 2gr Fat, 18gr Carbs... Breakfast vego frittata made with leak, zucchini, asparagus, semi dried tomatoes, and 150gr tri-coloured quinoa. Plus cafe 240ml Almond milk Flat White. 424 cals = 26gr Pro, 12 gr Fat, 42gr Carbs Morning Snack English muffin, 70gr Light ricotta with 10ml no sugar maple syrup, 20gr no added sugar raspberry jam. Plus homemade Flat white on 125ml Almond Milk 241 cals = 11gr Pro, 7gr Fat, 31gr Carbs Lunch 100gr lean turkey breast mince fried rice with carrot, capsicum, corn, peas, onion and half cauli rice and basmati rice. 368cals = 36gr Pro, 6gr Fat, 38gr Carbs Afternoon Snack 150gr YoPro, 15gr Arnold Farm protein clusters, 150gr Strawberries 201cals = 18gr Pro, 3gr Fat, 26gr Carbs Dinner Lean Pork mince scrolls with reduced sugar crasins, pine nuts, spinach, and served with roast vegetables beetroot, pumpkin and cauli, with salad. 527cals = 31gr Pro, 18gr Fat, 63gr Cards 1950 cal = 144gr Protein, 52gr Fat, 220gr Carbs DM us if you want any of these yummy recipes! NOTE: For non-training days or low intensity training days no pre-training snack needs so this would be 1800 calories. #motivation #fitness #onlinenutritioncoaching #healthyhabits #balancedlifestyle #flexibledieting #justeatrealfood #nutrition #mindful #health #fitness #fitfam #wellness #weightloss #motivation #beprepared #mealprep
15.01.2022 Green Gummies . . These are a great quick way to get your ‘greens’ in! ... We are loving @switch_nutrition Vitality Switch! The best tasting, nutrient dense greens powder on the market! . . Packed full of all the superfoods which have high levels of antioxidants, vitamins and minerals that can be hard to achieve on a daily basis. With a digestive enzyme blend and a focus on supporting a healthy gut microbiome it’s a great addition for optimising your health. . . Method: mix 20gr vitality switch into 200ml boiling water, mix in 20gr gelatin powder and pour into moulds and set in the fridge for around an hour. . . We love the cactus moulds from Kmart for fun! Makes around 24 cactus... or can use bigger silicon moulds I’d prefer a larger gummy. Store in fridge in an airtight container. Thanks @t_fisherfitness for the insp! . . #dailygreens #healthyeating #justeatrealfood #flexibledieting #kmartliving #cactus #isthatalama #switchnutritionvitalityswitch #livefitnutrition #onlinenutritioncoach #fuelyourbody #healthysnacks
15.01.2022 How to win the Weekend One of the biggest hurdles to achieving your health and fitness goals is blowing out on the weekend. There can be many reasons for this. One of the most common is that people tend to restrict too much through the week and then ‘reward’ themselves or end up ‘binging’ without control.... One social event out can often add up to an additional 2-3,000 calories, when cocktails and desserts are included. This has the outcome of creating a calorie surplus for the week. not just a day! So, how do you have a fun weekend without sabotaging your health goals? Our top six tips: 1 Plan ahead if you know you will be having a social outing, can you save some calories from the day before or in the morning of. 2 Only eat one meal out a day. Dinning out has so many hidden calories with all the butter, sugar, oils and salt which help to make everything taste delish, but add up very quickly! 3 Make mindful choices no one needs a 3 course calorie dense meal plus multiple cocktails. Choose lean grilled protein with salad and veg options if possible. Or share that something your craving and may be more calorie dense, pizza, pasta or dessert, and pair it with a salad! Have an entre OR a dessert. And of course, hydrate with water and maybe only have 1 or 2 drinks. 4 Move your body, use the time to increase your activity and step levels, make catch ups with friends based on activities rather than just sitting whilst eating and drinking. Make it a walking coffee, a bike ride, go whale watching, get a pedicure or explore somewhere different! 5 Travelling during the weekend or out of the house for long period of time? Take protein and low calorie based snacks with you so your not reaching for calorie dense, low nutrient fast food. 6 Spend some down time with your self and time the opportunity for some self care. Is it a relaxing bath, some time in the garden, reading a book? Try and do something that nourishes the soul and doesn’t involve a screen. This could even be planning for the week ahead with some groceries and meal prep. #wintheweekend #mindfullness #healthybalance #activelifestyle #justeatrealfood #flexibledieting #nodeprivation
15.01.2022 Ahhh.... hello weekend! You sexy thang! . . Such a great opportunity to catch your breath and step outside with friends and family! .... . So grateful to enjoy the simple pleasures of exploring the natural environment. Yes it’s good for the NEAT levels (non exercise activity time) but also so important for the mental health wins as well! . . Time spent moving your body in nature is always winning in our books! . . Hope you’re enjoying it too! . . #welovetheocean #weekendvibes #sunsaltsand #healthylifestyle #balancedlife #justeatrealfood #flexibledieting #macros #onlinenutritioncoach #thebeachlifechoseme #livefitnutrition See more
15.01.2022 Find a happy balance This life can get pretty crazy hectic and if you’re not careful, it’s so easy to get sucked down the rabbit hole of trying to do it all! And the reality, is you don’t get get to take a moment to appreciate the life your living. ... So, take this day of rest to have a moment to recharge and enjoy the simple things in life. Is it a walk in the sunshine with friends or family, playing with your kids or your dog... or treating yourself to lunch out and a glass of bubbles... why... cause you are worth it! A happy, healthy life is about balance and not sweating the small stuff... take a moment to be mindful and appreciate all the good things in your world. And know that slow and consistent steps in the right direction will always get you to your goals quicker than significant restrictions that are not sustainable! #balancedlife #justeatrealfood #mindfullness #liveeachday #dontsweatthesmallstuff #flexibledieting #justeatrealfood #sundayfunday #onlinenutritioncoaching #healthylifestyle #poptheprosecco #slowandsteadyforthewin @ Latitude 30 Restaurant and Bar
14.01.2022 Why is everyone always talking about their steps? Steps are just an easy way to take into account and measure how much Non-Exercise Activity Time (NEAT) you do in a day. This has an impact how many calories you are burn in day, otherwise known as your Total Daily Energy Expenditure (TDEE).... This ‘Calories Out’ side of the equation is made up of four main elements: Basal Metabolic Rate, BMR is about 70% of TDEE and is the amount of energy required for your body to operate, sleep and breathe. Non-Exercise Activity Time, NEAT is about 15% of TDEE and is the amount of energy required for all of you subconscious bodily movements. Exercise Activity Time, EAT is about 5% of TDEE and is the time spent doing mindful exercise activities Thermic Effect of Food, TEF is about 10% of TDEE and is the energy required for the body to process the food you eat. As you can see above, NEAT has a far greater impact on burning calories each day than that 1 hour in the gym or on a bike, which most often overestimate. But NEAT can be so variable and if not monitored, can decrease significantly when we are in a calorie deficit. In a deficit our bodies will often try to conserve energy expenditure by decreasing typical movement and our mind will often say ‘you went to the gym this morn, rest up this arvo!’ These combined can reduce your NEAT, which can undermine your weight loss results as your calorie deficit is slowly eroded away. So it’s really important when trying to lose weight to monitor your NEAT levels and tracking steps is just a quick and easy tool to do this. #stepitout #onlinenutritioncoaching #balancedlifestyle #letsgetphysical #healthyhabits #whatgetsmeasuredgetsmanaged #justeatrealfood #fitandhealthy #livefitnutrition #getupandmove #iliketomoveitmoveit #neatup247 #caloriedeficit #macros
13.01.2022 Day on the Plate: 1950 cals Pre-workout snack - 2x corn thins, 8gr honey, 20gr protein powder and Before you Speak black coffee 182cals = 20gr Pro, 2gr Fat, 18gr Carbs ... Breakfast vego frittata made with leak, zucchini, asparagus, semi dried tomatoes, and 150gr tri-coloured quinoa. Plus cafe 240ml Almond milk Flat White. 424 cals = 26gr Pro, 12 gr Fat, 42gr Carbs Morning Snack English muffin, 70gr Light ricotta with 10ml no sugar maple syrup, 20gr no added sugar raspberry jam. Plus homemade Flat white on 125ml Almond Milk 241 cals = 11gr Pro, 7gr Fat, 31gr Carbs Lunch 100gr lean turkey breast mince fried rice with carrot, capsicum, corn, peas, onion and half cauli rice and basmati rice. 368cals = 36gr Pro, 6gr Fat, 38gr Carbs Afternoon Snack 150gr YoPro, 15gr Arnold Farm protein clusters, 150gr Strawberries 201cals = 18gr Pro, 3gr Fat, 26gr Carbs Dinner Lean Pork mince scrolls with reduced sugar crasins, pine nuts, spinach, and served with roast vegetables beetroot, pumpkin and cauli, with salad. 527cals = 31gr Pro, 18gr Fat, 63gr Cards 1950 cals = 144gr Protein, 52gr Fat, 220gr Carbs DM us if you want any of these yummy recipes! NOTE: For non-training days or low intensity training days no pre-training snack needs so this would be 1800 calories. #motivation #fitness #onlinenutritioncoaching #healthyhabits #balancedlifestyle #flexibledieting #justeatrealfood #nutrition #mindful #health #fitness #fitfam #wellness #weightloss #motivation #beprepared #mealprep See more
13.01.2022 Fall in love with the process of becoming the best version of YOU! Don’t get stressed out with hitting a goal of losing 5kg or focused on eating in calorie deficit. Instead focus on a mindful mindset of taking pleasure in moving your body and eating yummy nutritious food and enjoy each moment with loved ones. ... Then it stops being a difficult goal to hit that has an end point and it becomes you living your best life whilst smashing those goals along the way! Winning! Need some help in creating a balanced mindset and healthier habits DM us today and we can help!!! #wednesdaywisdom #itsthejourney #mindsetmatters #bethebestversionofyou #wednesdayworkout #onlinenutritioncoaching #flexibledieting #justeatrealfood #macros #healthyhabits #balancedlifestyle #livefitnutrition
12.01.2022 Self Care Sunday It’s a busy, hectic world out there and it’s so important to take a moment to prioritise yourself! Self care is different for everyone and it can be anything that helps to make you feel better and to recharge and reinvigorate YOU! ... Some of our favourite include: read a fiction book, move your body in a way that makes you happy, switch off from social media and be mindful of your day, go for an explore in nature, get your feet sandy... enjoy your favourite soul food, spend time with friends and family, laugh a little or a lot, spend some time stretching and meditating, maybe even some yoga, have a relaxing bubble bath, do some plan and prep for the week ahead to minimise stress, clean & organise your environment, say no to others requests of your time and energy and take time to spend with yourself, pet a cute puppy, repeatedly! What will you do today that your future self will thank you for.... #selfcaresunday #takeamoment #balance #healthylifestyle #readabook #switchoff #justbreathe #itsoktosayno #onlinenutritioncoaching #mindsetmatters #livefitnutrition #familyandfriendtime #downtime
11.01.2022 SAVE IT: Apple Pie Snack . . This is such a quick and easy, yet soooo tasty snack! Thanks to @laurensimpsonfitness for the recipe! It’s delish! .... . SERVES 1 . . Toast the sandwich thins together or else they get to crispy... top with blight ricotta, swirl of @natvialiving no sugar caramel sauce, apple pie slices and sprinkle some cinnamon on top! Sit and enjoy a slice of heaven... nearly as good as what Gran made . . Swipe for ingredients and macros . . #applepie #healthylifestyle #justeatrealfood #macros #natvianaturalsweetener #saltedcarameladdict #macrofriendlysnacks #flexibledieting #livefitnutrition #onlinenutritioncoach #getinmybelly @ Livefit Nutrition and Health See more
10.01.2022 The Look of Love . . Do you take the time to be mindful of what you are eating? ... . . In these challenging times many clients have been saying they are struggling with boredom, emotional or just mindless eating. So here are a couple of tips to help you be more mindful of what you are eating to help keep on track with your goals. . . Eat without distractions, can you leave your phone in another room so you’re not scrolling through social media Sit down to eat, away from work area and away from the TV, Take the time to chew and enjoy your food, Put down your knife and fork between mouthfuls . . STOP and ask yourself are you actually hungry, or are bored, tired, thirsty, emotional? Can you identify any patterns to be aware of? Can you wait ten minutes and ask yourself the same question and check in with your hunger levels . . Often a stall in your weight loss can be a result of this mindless eating and the little untracked ‘licks, bites and tastes’ that can add up to a couple of hundred calories each day which can take you out of a calorie deficit. . . #mindfuleating #healthylifestyle #justeatrealfood #flexibledieting #macros #onlinenutritioncoaching #healthynothungry #mindfulness #lifestylegoals #healthieryou #livefitnutrition #stepawayfromyourphone #cheweachmouthful So take control and be mindful not mindless when it comes to eating
08.01.2022 Tuna & Avo Quinoa Sushi Serves 1... INGREDIENTS: 180gr cooked quinoa 3 sheets nori seaweed sheets 74gr tuna in spring water, drained 100gr cucumber thinly sliced 50gr carrot thinly sliced 50gr capsicum thinly sliced (optional) 60gr avocado, thinly sliced 15ml Ayam Light Soy sauce METHOD: Cook quinoa to packet instructions and let cool down. Usually around 7 mins in microwave. Thinly slice veg: carrots, cucumber, capsicum and avocado, set aside, Place nori down on a wet tea towel or sushi mat, and slightly dampen with a wet paper towel (with warm water) Then load 1/3 of each of the fillings; quinoa, tuna, veg sticks, avo onto one edge of the sheet, Carefully roll up nori and seal edge with a little warm water. Repeat with remaining nori sheets and cut in half if needed. Serve with soy sauce and sushi ginger Enjoy! 431 cals = 28gr Pro, 10gr Fat, 53gr Carbs Serve suggestions: you can swap to your preferred or available protein, shred beef, sliced chicken, cooked prawns all work just as well! #freshisbest #flexibledieting #sushi #healthysnacks #quinoarecipes #onlinenutritioncoaching #balancedlifestyle #sushilover #healthyfood #justeatrealfood #foodlover #quicklunch #livefitnutrition #lunchspo #avolovers #fitfam #wellness #foodislife #fuelyourfitness
07.01.2022 Ahhhh... Saturday Baking... so delish!!! . . Super fun and easy to make... thanks @macr0mike for the Easter Egg flavour donuts! They’re awesome .... . 136 cals = 8gr protein, 3gr fat, 20gr carbs (not including topping) . . #chocolatedonuts #isobaking2020 #eatstagram #treatyoself #pinkdonutsquad #healthyeating #flexibledieting #justeatrealfood #macros #donutparty #balancedlife #macromike #onlinenutritioncoaching #livefitnutrition See more
06.01.2022 Sunday’s are for fresh flowers and planning to set up your week for success! . . Have you taken a moment to think about your meal plan for the week or even next couple of days, grabbed some groceries and maybe even do some meal prep? It can save you time, money and stress for the upcoming week! .... . Meal prep doesn’t have to be huge and take up your whole day. It can be planing and purchasing portioned snack items you love, it can be chopping up some veg or salads ready for a couple of meals, cooking up some lean proteins or it can be four days worth of brekkie, lunch and dinners or portioned and into grab n go containers. . . Whatever your prep looks like, make it fit your lifestyle, your nutrition plan and just do it... consistently! . . It’s a saying for a reason - Fail to plan, plan to failure. . . So set yourself up to succeed and make a plan to suit YOU! . . #onlinenutritioncoach #mealprepping #sundayfundays #justeatrealfood #macros #plantosucceed #puppylove #pinkdrinks #healthylifestyle #balanceddiet #makemondayeasier #mustlovedogs See more
06.01.2022 New Year, New Chapter! We are very excited for 2021.... we are now full time with the Biz and there is no holding us back! It's a big exciting and very scary world, but Livefit Nutrition & Health is our focus and we have big plans going forward. ... It has been so rewarding to have been able to steadily grow Livefit Nutrition (LFN) over the last 15 months... and our passions, and our client list has expanded so much, that we've decided to quit our daily grind and commit to helping others achieve their health and fitness goals! Watch this space.... #newbeginnings #excited #onlinenutritioncoach #justeatrealfood #health #fitness #healthy #fitfam #wellness #food #weightloss #motivation #balancedlifestyle #healthyhabits #instagood #pineapplelove #nutrition #inspiration #happy #lovewhatyoudo #girlboss #successmindset #hustle
06.01.2022 SAVE IT: PRAWN PROTEIN PASTA . . This is a quick and tasty lunch or dinner option... high in protein and low in carbs. .... . SERVES 2 INGREDIENTS 200gr @slendier Edamame Bean Fettuccine 270gr raw prawn meat, @johnwestaustralianz garlic marinade is the best! 400ml Tomato Passata (can use can of chopped tomato or pasta sauce) 100gr chopped zucchini 200gr chopped red capsicum 20gr shaved @perfect_italianoau Parmesan . . METHOD Boil a large saucepan of water for noodles - cook as per packet instructions. Heat a large nonstick frypan. When hot, sauté the zucchini and capsicum for a couple of minutes. Add prawns and sauté off until almost cooked. Add tomato passata (or sauce of choice) and finish cooking on a lower heat. Season as needed. Serve cooked pasta into bowls, top with prawn & veg tomato sauce. Top with Parmesan and devour!!! . . Calories = 403 cals, 43gr Protein, 14gr Fat, 24gr Carbs . . #lunchordinner #balancedlife #flexibledieting #macrofriendlyrecipes #onlinenutritioncoach #healthylifestyle #dinnerin10minutes #justeatrealfood #seafoodlover #proteinpasta #needabiggerbowl #welovepasta @ Livefit Nutrition and Health See more
05.01.2022 Rome wasn’t built in a day and neither are healthy habits! . . These photos are two years apart and 13kg of Fat difference... and achieved by creating sustainable, healthy habits for an enjoyable lifestyle! .... . It’s unrealistic to expect that you can loose 5-10 years of incremental weight gain in 6 weeks... and not change any of the habits that got you to that place! . . Need some help in creating healthy habits to achieve your fitness and body composition goals... DM us as we have some new client spots now available. . . #onlinenutritioncoaching #healthylifestyle #flexibledieting #stilleatallyourfavoritefood #fatbegone #livefitnutrition #fattofit #sustainablelifestyle #justeatrealfood #macros #istilleatpizza #feelamazingeveryday #lookgoodnaked See more
05.01.2022 How to make Meal Prep super quick! We always encourage our clients to plan out meals in advance to save time, money and have delish food ready to go at all times. Use a meal planner to make life easy. One that includes a grocery list is super convenient. You can get from Kmart/online, or shout out and we’ll send you a copy of Livefit’s Meal Planner. Then pop this plan on the fridge for quick reference for the week.... Easy tips for Meal Plan & Prep: Make a plan and get the groceries. This may just be for 4 to 5 days at a time and run from Sun lunch to Fri Lunch, so more flexible on weekends. Buy portioned controlled ‘grab n go’ snacks, also helps with portion control! Look for good high protein, high fiber, low calorie snacks that you enjoy. Make enough dinner for two nights in a row. Gamechanger do this twice a week, saves cooking for two nights! We luv doing this on a Sunday night so Monday dinner is sorted as well as Wed so Thurs is done! Buffet style for lunches cook a large batch of lean protein (chicken breast, lean rissoles, pulled pork, turkey breast roast), prepared salads: coleslaw bags or bean/lentil salads. Roast a large tray of veg for quick wraps or add to salads. Our fav’s: pumpkin, parsnips, beetroot, cauliflower, zucchini, sweet potato. You then just make your lunch the night before or morning of. Great for the whole family as can tailor each meal or serve size. Breakfast we love making a big breakfast frittata on Sunday which has 6 serves (mon to wed for two). You can change the flavours each week for some variety but keep the basic recipe, so super quick. Pair this with a big bowl of quinoa, also cooked on Sunday, or with toast/bread options. Or overnight oats/porridge for a couple of days and again, prep the night before so ready to heat or eat the next morning. Frinners Frozen Dinners! Make that Sunday dinner a bigger meal that covers Mon night & a spare to freeze. Our favs include: soups, stews, lasagne’s, curry’s, savoury mince (tacos, on toast, loaded baked potato, on pizza, pasta or zoodles). Then you can grab one and heat up for a take away feel on Fridays, without all the cooking and extra calories! Winning!!! #mealprepmadeeasy #makeaplan #onlinenutritioncoaching #justeatrealfood #flexibledieting #macros #healthybalance #lifestylewins #frinners #portioncontrol #mealplanner #livefitnutrition #breakfastfrittata #buffetmealprep #balance #lesstimeinkitchen #healthymealideas
05.01.2022 Stress less, Achieve more In today’s crazy and ever changing world, do you take a moment to catch your breath and to be mindful of You?... Over training, work stress, family demands, poor body image, social media FOMO, lack of sleep, poor quality nutrition, and just the constant hustle can create a considerable amount of stress in our lives. And this stress can impact our health and fitness goals considerably. Without getting too technical on a Friday, our bodies role is to manage our stress levels between ‘fight and flight’ and ‘rest & digest’ modes. Too much time spent in the ‘fight and flight’ response can result in elevated levels of cortisol and impact our bodies ability to recovery and adapt favourably to our training and nutrition goals. So, what can you do to help manage your stress levels and allow for more opportunities for the ‘rest and digest’ response where we can maximise fat loss and recover smart? Prioritize 7 8 hours of sleep every night Incorporate more low intensity steady state movement, walk it out Do regular yoga, meditation or stretch sessions Soak in regular Epsom salt baths Schedule regular massages Switch off - take some time each day for some quite, down time with no screens Prioritize 1 to 2 rest days each week Pat a cute doggo #stressless #mindfulness #healthylifestyle #balance #gotobedearly #onlinenutritioncoaching #flexibledieting #justeatrealfood #livefitnutrition #patallthedogs #restanddigest #recover #lesshustle #metime
04.01.2022 Simple changes for fat loss Fat loss doesn’t have to be complicated, and you don’t need to track macros to improve your health. Yes counting calories may be the most efficient way to loss fat but it isn’t the only way and you can make simple changes that can make a huge impact.... Our top tips that make a big difference: Drink a glass of water upon waking and before every meal. This adds up to an additional 1L per day without even trying. Include lean protein in every meal. Aim for a palm sized serve Make sure every meal has two serves of Vegetables in it. Aim for non-starchy veg and eat the rainbow! This is typically around 150gr. Increase your step count. Take every opportunity to add in some more steps and movement in each day Limit liquid calories, particularly with soft drinks and milk base drinks and yes this also means the sugar and syrups in your coffees Portion control counts, particularly when it comes to snacks. Get portion controlled snacks, or measure out your serve and put the bag away! Slow down and be mindful when eating. Take note of what you are eating, chew your food and put down the screen! Don’t tie emotion to food. Food is not bad or good, or clean! It is fuel for your body and deprivation only makes you crave it more. Remove the focus on scale weight and look for non-scale wins. Scales can fluctuate for many reasons and can be a total mind fark. So instead focus on improving your performance, mastery a skill, feeling more confident, fitting your clothes better, being more energised. Go to bed. Aim for 7 to 8 hours of good quality sleep every night. This is so important to decrease stress and allow the body to repair and recover adequately Drink skinny tea kidding! Try and avoid the latest fad diet and celebrity influencer paid advertisement. Keep it simple, create a calorie deficit and be consistent! #keepitsupersimple #fatlosstips #mindfuleating #getmoresleep #neatup247 #caloriedeficit #eattherainbow #onlinenutritioncoach #flexibledieting #justeatrealfood #protein #nonscalewins #livefitnutrition #balancedlifestyle #healthyhabits #mindset
03.01.2022 The secret to fat loss Patience and consistency. Oh, and of course, be in a calorie deficit! To achieve fat loss, your body needs to be in a calorie deficit where it is burning more calories than you are consuming. Sounds super simple right, but the reality is that to achieve results this calorie deficit has to be maintained for a period of time. Rome wasn’t built in a day, and nether was the excess weight gain achieved in a short period of time. So this calorie deficit need...s to be achievable, and adherable so that you can consistently be in a deficit and get real, sustainable results. Fat loss gone for good, not just a summer! Now, of course, we want to see results in a short timeframe, but a calorie deficit that is too aggressive can be very hard to maintain and place high levels of stress on our bodies and emotions! Dieting is hard! A typical response to an extreme deficit can lead to a binge cycle created by restrictions and deprivation. This can also create a very poor emotional relationship with food and create poor habits of yoyo dieting which can have the reverse effect of fat gain over time, which ultimately takes you further away from your goals. Instead at Livefit Nutrition, we recommend a slow, steady, and sustainable approach to fat loss which is achievable and can work into your lifestyle. By creating healthier habits, using smart swaps and enjoying social occasions in a mindful manner, many clients find dieting so much easier to help them achieve their health goals. Life is meant to be enjoyed and not put on hold to get shredded! Slow and steady does win the race! And allows you to enjoy making memories and living your best life! #nodeprivation #justeatrealfood #memoriesovermacros #onlinenutritioncoaching #caloriefuckingdeficit #sustainableresults #flexibledieting #healthyhabits #mindfulness #balancedlifestyle #goals #consistenancy #patience #fatlossforever
02.01.2022 Why is everyone always talking about their steps? Steps are just an easy way to take into account and measure how much Non-Exercise Activity Time (NEAT) you do in a day. This has an impact how many calories you are burn in day, otherwise known as your Total Daily Energy Expenditure (TDEE). This ‘Calories Out’ side of the equation is made up of four main elements:... Basal Metabolic Rate, BMR is about 70% of TDEE and is the amount of energy required for your body to operate, sleep and breathe. Non-Exercise Activity Time, NEAT is about 15% of TDEE and is the amount of energy required for all of you subconscious bodily movements. Exercise Activity Time, EAT is about 5% of TDEE and is the time spent doing mindful exercise activities Thermic Effect of Food, TEF is about 10% of TDEE and is the energy required for the body to process the food you eat. As you can see above, NEAT has a far greater impact on burning calories each day than that 1 hour in the gym or on a bike, which most often overestimate. But NEAT can be so variable and if not monitored, can decrease significantly when we are in a calorie deficit. In a deficit our bodies will often try to conserve energy expenditure by decreasing typical movement and our mind will often say ‘you went to the gym this morn, rest up this arvo!’ These combined can reduce your NEAT, which can undermine your weight loss results as your calorie deficit is slowly eroded away. So it’s really important when trying to lose weight to monitor your NEAT levels and tracking steps is just a quick and easy tool to do this. #timetostepitout #onlinenutritioncoaching #balancedlifestyle #letsgetphysical #healthyhabits #whatgetsmeasuredgetsmanaged #justeatrealfood #fitandhealthy #livefitnutrition #getupandmove #iliketomoveitmoveit #neatup247 #caloriedeficit #macros
01.01.2022 Rhubarb and Raspberry Loaf Serves: 10 Ingredients:... 250gr trimmed rhubarb, cut into 2cm pieces 1 tbls sugar free maple syrup 2 tbls orange juice 40gr coconut sugar 60gr desiccated coconut 160gr wholemeal plain flour 2 tsp baking powder tsp bicarbonate Soda 2 eggs 2 tsp, vanilla extract 280gr plain yogurt 80gr coconut oil 1 tsp orange rind, grated 125gr raspberries METHOD 1 Preheat the oven to 160’C. Grease a loaf pan, line base and sides with baking paper 2 Combine rhubarb, maple syrup, orange juice, coconut sugar in a medium bowl. 3 Place desiccated coconut in a medium bowl. Sift in flour, baking powder and soda, return husks to the bowl. 4 Place eggs, yoghurt, melted coconut oil, vanilla and orange rind in a jug, whisk to combine. Pour mixture over flour mixture. 5 Add half the rhubarb and half raspberries, stir well to combine. Spoon mixture into loaf pan and level the top. 6 Bake for 55 mins or until crust has just formed on top. Working quickly, scatter the remaining rhubarb/raspberry mixture over the top. Return to the oven, bake for a further 15mins, or until an inserted skewer comes out clean. Stand in the pan for 20mins and then cool on wire rack. Serve suggestion: can have this for breakfast or a snack. Serve warm with nut butter or eat with low fat yogurt and some sugar free maple syrup. Shout out to @the bod for this great recipe inspo. 230 cals = 7gr Pro, 14gr fat, 21gr carbs #healthybaking #freshisbest #justeatrealfood #macros #supertasty #flexibledieting #rhubarb #getinmybelly #raspberries #onlinenutritioncoaching #cakeforbreakfast #healthysnacks #balancedlife #isobaking2020
