Mind, Nutrition and Body Coaching | Sport & fitness instruction

Mind, Nutrition and Body Coaching

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25.01.2022 Officially past the halfway mark! I’ve been feeling really great both physically and mentally which I’m so grateful for! The first trimester was a bit harder- I was anxious, exhausted and my appetite was all over the place For the last couple of months my energy has been great. Since the beginning of my pregnancy I’ve been able to keep training as normal. I’ve been doing either CrossFit or gym 3-4 times a week and walking most days ... There’s so much conflicting information out there with training and pregnancy- don’t do this, don’t do that, avoid this, and don’t even think about lifting weights or jumping! But I’m a big believer in that my body will tell me if there’s something I should avoid and I have no issues with listening to that and scaling things back a bit when I feel I need to. With MNB Coaching- I am pulling back from PT sessions for now as I am back working full time in Youth Work and don’t think it’s the best time to overload myself but will still be studying some exciting new courses, and posting as much content as I can on here

24.01.2022 This happy about getting out for a walk in the sunshine today We try to get out for a walk every day. For me it’s about moving my body, getting some fresh air and sun, and my mental health. It’s something I’ve always done and loved to do, and now having a baby and being a role model to a little person means it’s even higher up on the priority list now If I’m run down, stressed, lacking energy or burnt out, it not only affects me, but my little family as well. Babies and kids pick up on our vibes (even when pregnant) so for me personally, it’s so important to look after my physical and mental health so I can be the best mum possible

23.01.2022 ‘If our self-esteem is connected to trends we will never be content with ourselves’

22.01.2022 Simple breaky. But ohhhh so delicious Who else loves their basic meals???

19.01.2022 R U OK? DAY. It is also WORLD SUICIDE PREVENTION DAY.... Please don't wait for a special day to ask someone if they are ok. Do this every day. But first of all make sure that YOU are ok and doing what you need to be doing for your own mind, body and spirit

19.01.2022 Starting the day with a bowl of açai greatness from @fitlife_smoothiensnackbar and some vitamin sea

18.01.2022 Saying it like it is...

18.01.2022 Homemade açai bowl with raspberries, granola and mango sorbet Slightly warmer weather has arrived and I’m so f*ing happy about it- bring on more fruit filled breakys

17.01.2022 Beef Stir Fry Beef strips Hokkien noodles Asian veggie mix... + sauce- soy, sweet chilli, oyster and worcestershire sauces See more

17.01.2022 Feel SO grateful everyday to be able to exercise and feel amazing. Making the most of it because I know that every pregnancy can be so different Exercise can be very important during pregnancy IF you have a low risk, safe and healthy pregnancy with no complications, and were training consistently prior to falling pregnant. It’s not a time to aim for new PB’s or push to your maximum limits and you’ll have to make some changes to your training along the way. It’s a great time to work with a Coach/ PT/ Women’s Health Physio who is qualified and experienced when it comes to training pregnant ladies especially if you are unsure! Don’t let not knowing what you should/ shouldn’t do or can/ can’t do stop you from exercising all together

17.01.2022 Smoothies every day Such a good way to get in extra protein, fruit, fibre and vitamins! Build your own- the opportunities are endless ... Base- Water, milk, coconut water, natural fruit juice Fruit- Banana, mango, berries, pineapple, etc Leafy greens- spinach, kale Protein- protein powder and/ or yoghurt Extras- Honey, nut butter, chia seeds, cinnamon, oats, flaxseeds Super handy for on the go, great for kids, perfect in summer and to make things easier you can prep all the ingredients to put into freezer bags for when you want to make it

17.01.2022 I’m a sucker for the basic meals Who else eats their veggies first to get the boring but necessary stuff out of the way first?

17.01.2022 Some real talk from coach @cfkate (Kate Gordon)

15.01.2022 Starting at the beginning with the basics with my little guy by my side I LOVE how @cherievdschoot put it- ‘Rebuilding strong foundations’ I love how my body is feeling and I’m super proud of how it’s moving ... Today’s workout was tempo squats - 10 sets of 5 reps at 15kg with some ring rows to finish

14.01.2022 Hi everyone! Remember me? It’s been a while since my last post but it’s pretty much Christmas holiday time!!! (Wtf where did 2020 go?!) So I’m just popping in to say I hope everyone has a fun, safe and happy festive season Remember to be grateful, rest up, don’t feel guilty for indulging, get in some exercise and spend some time outside but take your water bottle because it’s bloody warm out there

13.01.2022 The tomato face is back! And endorphins are running high! My scaled CrossFit workout was 5 rounds: 12 calorie row... 12 body weight lunges 5 banded pull ups 1:1 work/ rest ratio It feels so good to be back Probably going to aim to go to 2-3 sessions a week for now, taking it nice and easy, and keep going for our walkies each day

11.01.2022 Taco boats 500g of lean mince + 400g tin of beans + 150g grated carrot+ taco seasoning. I top with corn, and cheese then into the air fryer for 5-10 mins and finish with sweet chilli sauce and sour cream (or whatever sauce you like).... The mince goes a long way so you can get multiple meals from it- Wraps, tacos, add rice, on toast etc Approx 200 calories per boat * I use light sour cream and Ayam Sweet Chilli sauce to lower calories a bit

11.01.2022 Scary accurate... #crossfit #crossfitgames #fitness #fitnessmemes #gymmemes #gym #wod #satire #fairuse #workout #workoutmemes #makewodsgreatagain #mwga

10.01.2022 Morning smoothie packed full of the goods Protein powder Frozen banana Dates... Peanut butter Cacao powder Chia seeds Spinach + water and lots of ice Protein, fibre, antioxidants, omega 3’s & magnesium

09.01.2022 Using myfitnesspal is (and always had been) like using tracing paper at school. It doesn’t have to be there forever. It’s just to improve habits. Also, I ...know someone is going to pop up and say BuT iT mAkEs Me ObsESsive. Well, you know those people who see a peanut and die because they’re allergic, they stay well away from peanuts. #rocketscience So if you’re someone who has a history of disordered eating or obsession - it’s probably not right for you. That being said; way more people need help determining a sensible deficit for fat loss than people who need to dodge calorie tracking. As per all advice given: if it’s not right for you... then feel free to fucking ignore it. Calorie tracking isn’t an exact science but we’re not splitting the atom, it’s about closing the fridge door when you turn up there and realise you’re not hungry. I’ve now helped the equivalent of the population of Iceland not only realise their deficit but implement it to get fat loss working. The calculator is free to use on my website. James See more

09.01.2022 One of my favourite, quick snacks Berries, yoghurt and dark choccy chips~ I usually just use frozen berries but the fresh ones at the moment are so juicy and delicious

08.01.2022 When mums excited because she’s cleared to exercise but you just want some milk Last week I had my 6 week postpartum check with my Women’s Health Physio and I’ve got the all clear to get back into exercise I see Larissa from Gladstone Physio and Fitness ~ Highly recommend for during, as well as post pregnancy During pregnancy we covered bladder, bowels, hip and back pain, birth plan, current exercise/ movement, history of injury, pelvic floor, birth prep, hydration an...d nutrition + more. In my 6 week postpartum check we talked about bladder, bowels, assessed pelvic floor and checked diastasis recti (ab separation), sleep, posture and very important- how my birth went. Any instruments used, tearing, vaginal or belly birth, how long my labour was and how long was the pushing phase, how big Leo was, and of course where to from here! So I’m officially cleared to return to exercise I’ll be spending the next 6 weeks taking it pretty easy. Probably similar to my workouts during my third trimester of pregnancy, before I go for a 12 week check up with Larissa again to reassess and then look at bringing in some higher intensity Im not in any rush to hit PB’s and I have no issues with scaling things back when I need to. A lot of people think CrossFit has to be ridiculously intense but it really can cater for literally anyone! I was lucky enough to train up until a day before I went into labour and was supported and cared for my whole pregnancy by the coaches Since having Leo I’ve been walking most days and haven’t been in any rush to do anything more than that but I am so excited to be able to get back into the gym now Unbelievably proud of my body, what it’s achieved, been through and recovering from Keen to share this postpartum journey with you all!

08.01.2022 Açai bowl by the beach with @___lozza_____ Such a perfect morning to get outside and enjoy the warmer weather

05.01.2022 Sounds familiar...

05.01.2022 Read, & read again Are you in competition with yourself or others? #selfreflect

05.01.2022 I don’t think I’ve ever ordered a mocktail before #outofoffice

04.01.2022 Smoothies for lunch because it’s too cold in the morning

04.01.2022 Is just as important as physical health A big part of MNB Coaching is focused on mental health. Taking care of the MIND, our NUTRITION, and our BODY... because it’s not just about how many time’s a week we exercise Check ins cover stress/ stress management, self-care, gratitude, emotions and moods, sleep + more, because all of those things, as well as nutrition quality and exercise go hand in hand ... If something is beyond my professional knowledge and qualifications we work together to get to the next step like speaking to a counsellor or other health care professional because this shit is so important Also a reminder to keep an eye on your friends and family. Some of them may be struggling. It’s a bizarre time, and the world is a bit of a weird place for everyone right now and sometimes you just don’t know how people are handling the situations they’re in #MNBCoaching

03.01.2022 Fresh little top up from a market on my Saturday afternoon While being away I had plenty of fruit, muesli, hot chips and pizza but I don’t think I ate I single vegetable Since being pregnant (still feels so weird saying that ) I have LOVED my fruit but struggled with the veggies unless they’re raw and still haven’t been getting much in. Tomorrow I’m going to do a good grocery shop and this week I’m going to try and get back into some prepping of meals and snacks

03.01.2022 Slow cooked veggie soup Smells sooo good already This should help me eat more veggies

03.01.2022 The last thing I felt like doing this afternoon was prepare meals but it’s just gotta be done when we have two busy schedules Fruit salads Mince and pasta Chicken, rice and veggies... Overnight protein oats Other snacks we have are yoghurt, popcorn, muesli bars, rice cakes etc. 1-2 hours in the kitchen on a Sunday just means less things to deal with throughout the week

02.01.2022 Ok so I know it doesn’t look much on the plate #notafoodphotograher But my attempt at a macro friendly(er) Sheppards Pie was pretty damn delicious! 500g extra lean beef mince 500g mixed veggies... Tablespoon of plain flour Tablespoon of Worcestershire sauce 500ml beef stock 680g carisma/ spud lite potatoes 10g butter 125ml skim milk 75g light cheese Made 4 big serves at 400 calories each, you could easily make this into 6 serves! 39g protein 25g carbs 15g fat

02.01.2022 23 weeks with Baby Street and we are loving this journey! More than anything I’m feeling incredibly grateful to be feeling so good and to be having such a positive experience so far The first trimester I struggled to feel excitement, mainly because it was (still is) such a shock, and I was so anxious about something going wrong ... Since then I’ve felt a lot more calm and relaxed about everything and it’s allowed me to be super excited and enjoy it all I love seeing my body change, I love feeling our baby move every day and I love all the extra food

02.01.2022 Basic breaky done right Can’t get enough fresh fruit in this warm weather

01.01.2022 Finished off the week with an AMAZING Hydrafacial at @mizhitch_makeupandbeauty (I think I might make the call and say it’s been my fave type of facial I’ve ever had ) I’m never scared to treat myself with a bit of self care and this appointment came at the perfect time ~ My skin feels incredible If you’re looking for a sign to spoil yourself with some pampering, this. is. it! Girls and guys ... Have an amazing long weekend