The Happy Coach | Sport & fitness instruction

The Happy Coach

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24.01.2022 GREEN MOUSTACHE CHALLENGE TIME #greenmoustachechallenge I want you guys to all do greens powder for 2 whole weeks with me! Who wants to join me?... Step 1: go buy some greens powder (the one from Aldi is pretty good and good price) Step 2: add a tsp (or 2 tsp if youre feeling extra excited like me) to 1 glass water Step 3: mix it together really well so theres no chunks Step 4: skull it Step 5: eat something yummy as a chaser, youll need it I want all of you to join me! 2 whole weeks starting tomorrow. Once a day. Get your greens into you. Itll help your overall health including the quality of your skin!! If youre joining, make sure you hashtag #greenmoustachechallenge into your story whenever you video/photograph yourself doing it! Tag it tomorrow to get more of your friends involved. Let me know if you have any questions

23.01.2022 Merry Christmas Thanks to everyone for all of your support this year. I hope you all had an amazing day

23.01.2022 BEACH WORKOUT I am travelling up the East Coast of Australia this year so Ill be posting lots of outdoor workouts for yall to try This one requires a booty band. With the booty band on: do 50 squats, 50 low side taps, 50 jump squats, take band off and do 5 sprints. Repeat three times Finish with core: 10 butterfly sit ups, 20 in/out crunches and 30 bicycle crunches- 3 rounds ... THEN GO FOR A SWIM IN THE OCEAN COS ITS GOOD FOR YOUR SOUL Have fun! See more

23.01.2022 Hi Im Raya Belinda, aka the Happy Coach. Im a Personal Trainer and a Nutritionist and I work with clients to help them to become healthier and happier through diet and/or exercise. How can I help you? I can write you up a meal plan, with all your favourite foods to help you to reach any goals you may have ... I can also write up exercise programs thatll help you to become fitter, stronger or to have more energy overall. Are you feeling like you could benefit from an online coach? I have clients from all over Australia who are currently experiencing some amazing lifestyle changes while feeling on top of the world If you would like to join our tribe, message me or check out my website (link in my bio) Hope youre all having a fun, healthy and happy weeeeeek xx See more

23.01.2022 If I asked you what makes your mother or your daughter the most beautiful woman you know; what would your response be....? I bet that your answers had nothing to do with appearance. Maybe you answered something like the following: her kindness to others, her laugh, her unchanging love for you, the joy she has for life. There are many characteristics that could make someone the most beautiful person you know. So if I was to then ask what is beautiful about yourself, why is it... so hard to answer? Why do you all of a sudden think of every single flaw your body has instead of focusing on all of the amazing and beautiful characteristics about you that makes you so different but so wonderful at the same time? The point of my story is that you are BEAUTIFUL in so many ways and life is so much more than what you look like and happiness is so much more than your appearance and beauty is so much more than just the physical See more

22.01.2022 Do you have two legs, a heartbeat and a skipping rope? Give this 20 minute workout a go 5 rounds of the following: 50 double under skips (or 100 normal) 20 butterfly sit ups 10 burpees... HAVE FUN

22.01.2022 HOME WORKOUT- lower body Complete 3-5 rounds of the following: 20 stiff leg deadlifts 20 alternating reverse lunges... 20 alternating curtsy lunges 20 donkey kicks each leg 20 hip thrusts 20 pop squats Add resistance bands and dumbells if you have them! #homeworkout

21.01.2022 Messy Smoothie Bowls in the rain #sunshinecoast

21.01.2022 Feeling like something super sweet but thats also super nutritious? Give this recipe a go! Blend one cup raw almonds into an almond meal consistency Add 1 scoop protein powder (I used @macr0mike peanut protein) ... 300g pitted dates (softened) 1/2 block @loving_earth salted caramel choc (could use any flavour!) 1 TBP either peanut butter or almond butter Blend all ingredients together until it comes together nicely. Roll into balls. Dip into coconut. And enjoy Let me know if you make them!

20.01.2022 If you live in the Warrnambool area

19.01.2022 OUTDOOOR WORKOUT. Grab a skipping rope and a step of some sort, get yourself warm and youre right get started! Youre going to do one exercise for a whole minute, then straight into another exercise, then youll do 45 seconds of each exercise and then 35 seconds of each exercise. Rest for 1 minute and then you do the same for two new exercises!... 1: skipping and squats 2: step ups and burpees 3: skater jumps and lungewalk 4: jump squats and high knee sprints on the spot Then after the last minute rest you have a 6 minute finisher. Youre going to do 45 seconds of every single exercise in the order above with no rest! Have fun

18.01.2022 Developed some bad eating habits? Feeling fatigued from consuming lots of food and feel like you're stuck? Not sure where to start and how to develop some new habits and start feeling yourself again?? Introducing our 4 WEEK STRICT CHALLENGE This plan will be quiet strict, and will not allow much flexibility BUT at the end of the challenge I'll give you pointers about how to implement it into your lifestyle for the long term! ... It's a massive list of meals for you to choose from (all made up for you to suit your goals and to suit what you like/dislike to make it easier for you to stick to!) and weekly checkins with me over email to help you to stay accountable, and give advice in any areas you're struggling in. Message us for more information

18.01.2022 Im sooo looking forward to our challenge starting Jan 13th. It is a full personal transformation challenge including both nutrition advice and fitness advice so if you want to be part of our group today is the last day to take advantage of our early bird price HAPPY NEW YEAR The direct link is in our bio. Click it to find out more info! ... Only have a few spots left so get in quick

17.01.2022 This lady right here is my beautiful mumma. My mum has yo-yo dieted most of her life. She has probably tried every diet you could think of. She has restricted food groups. She has starved herself. She tried many quick fixes. Spent lots of money on new ways to lose weight. My mum is like most of us.... Most of us could say "I relate to this". Most of us spend lots of time looking at ourselves in the mirror wishing we could change this or that. Most of us wish we could chop a bit of fat off here and make this other part a little curvier and make this part a bit more slim. Most of us think every Sunday "tomorrow is the day, I'm going to start a new diet." Most of us have a fear of food because media tells us "carbs are bad" "carbs are good" "fats are bad" "fats are good" "do keto" "cut sugar" "take this pill" "drink this shake" and it's forced in our faces constantly to the point where we almost want to give up and throw in the towel. Anyways if you've said "amen" to any of the above comments; I've got something planned for you. If you're annoyed with the dieting industry, if you're tired of all of the weightloss programs, if you've been counting calories for too long, if you're scared of food, if you're wanting to give your brain and mind a break and concentrate on just nourishing your body and being kind to yourself; then this program will be for YOU. Keep an eye on this page over the coming weeks And please tag anyone you feel will benefit from a little bit of R&R from the dieting industry xx PS; ISNT MY MUMMA THE MOST BEAUTIFUL LADY IN THE WORLD. Even if she wants to change so many things about herself, I wouldn't wanna change one thing about her.

15.01.2022 GIFT VOUCHERS online now! Stuck on what to get a friend for Christmas? Want to buy a special gift to cheer up a friend? Buy them a Happy Coach voucher now! Link to the website is in the Bio. This is a gift thatll change lives for the better Looking after your health is one of the most important things in the world and if you want to start making positive choices today, a Happy Coach nutrition plan can be the perfect step in the right direction #mealplan

14.01.2022 Who woulda thought that Id be on the road writing up meal plans for yall #vanlife If I could give you some advice for your health that has nothing to do with what you eat itll be this: Get out of your comfort zone. And dont waste time in a work field that you do not enjoy. When I first finished school I went to Deakin to study Commerce and I got a job in financial planning.... It was super scary when I decided to quit that job that I did not enjoy nor was I passionate about, went back to uni to study nutrition, something I am super duper passionate about, and getting a job as a PT even though I was told by everyone that Id never be able to make a living with that career. But look where it has brought me. Ive worked with so many amazing people doing what I LOVE and now I continue to do what I LOVE while travelling Aus. #blessed If there is something youre passionate about- go and pursue it! Itll be worth it See more

13.01.2022 READ THIS. So true

13.01.2022 NEW 4 WEEK SHRED This is not an individual challenge. Youll be doing this with either your spouse, your partner, your housemate, your best friend. Whoever you live with or hang out with most. This shred will be a quiet strict 4 weeks to help motivate you to get back into healthy living. ... What youll get: Two meal plans to follow (fortnightly) Coaching with @rayabelindaa A group message with you, your bud, and Raya to help keep you accountable Education over the 4 weeks so you can implement what you learn into your lifestyle for the long term More info: The meal plans will contain recipes that help you to make just one meal instead of seperate meals for you and your challenge buddy. (with different portion sizes for each person). The meal plans are completely personalised with your fave meals suitable for you and your buds energy requirements to help you both to reach your goals in a FUN way You can start this 4 week shred whenever you want within the next month *you need to live with your challenge buddy or cook meals together because the meals will be designed in a way to suit you both **you can do it with 3 or 4 people too if you have lots of housemates or older teenage kids/adult children whod also like to join in All of this for just $100 per person. Please message me if youre interested Tag your spouse/partner/friend below. ITS TIME TO GET HEALTHY TOGETHER

12.01.2022 OKAY so Im not normally one to post transformation photos because I do not ever want people to only focus on this sort of transformation. BUT I am sooo proud of this wonderful woman. She just finished my 8 week challenge and has had such a massive transformation. Not just physical, but emotionally and mentally too. In her words, she said "I loved the whole thing. I loved the meals. When I signed up I thought I was going to be super hungry and the meals would be like lettu...ce haha." I asked her if I was to organise another challenge what changes does she think I should make to how it ran etc. This is her response. "Nothing. I think you are amazing. I loved the videos you posted about the different snacks." Jess, I am so proud of you. I love how much youve learnt and how excited you are to continue eating well and moving your body regularly. I love how you stuck to it, and how you even cooked lots of healthy meals for your kids. You truly are an amazing role model for them, and youre an inspiration to me too. Her final words: "Thank you so much! Couldnt of done it without you. Healthy eating is so delicious and nutritious. " If you guys want to see what you can achieve in a short amount of time thatll benefit ALL areas of your life; check out my previous post on my Easter Challenge that is starting this weekend! Make sure you register ASAP, only a few spots left #transformationtuesday

12.01.2022 Sometimes all I need is a big bowl of my favourite food and the ocean. #selfcare at its finest What would be your fav combo? The mountains and a hot cup of soup? The forest and some crackers & dip? The beach and an icecream... The fireplace and a big hot chocolate with mashmallows? Tell me your most favourite combo below! See more

12.01.2022 You could have your "perfect" dream body, be in shape, have a healthy body fat percentage, have lean muscles, and STILL BE UNHAPPY. You may have goals to lose 5kgs or to change other things about you physically, BUT reaching those goals doesn't mean you're all of a sudden going to be happy and "live happily ever after." If you're not happy throughout your health journey, you're not going to all of a sudden be happy when you reach those big goals that you have. How about focu...s on eating well to nourish your body, to give you lots of energy, to help improve your overall joy for life. Before you know it- you'll start feeling a million dollars and wonder why you wasted all those years thinking that being skinnier was the bee's knee's. Tag a friend who needs to hear this! YOU'RE ALL BEAUTIFUL. The end. Or maybe it's just the beginning xx See more

12.01.2022 Are you finding it really hard to not eat the whole pantry every day while at home in iso? I am So Ive got a few tips for ya: 1: try to break your fast a little later than normal (eg if you usually eat breakfast at 8am, how about keep yourself busy until 10.30am and eat then instead) it can help you to not want to eat every hour 2: drink lots of water (especially in the morning to help you to fast for longer!) Or cups of teas ... 3: if youre currently under a lot of stress, dont stress your body out more by trying to lose weight at this time. Think of it as a time to nourish your body- so instead of being super paranoid to eat less- just try to eat lots of super healthy foods! This will help reduce your stress levels and itll most likely reduce your tendency to binge eat! Listen to your body 4: try to keep yourself busy (without putting extra pressure on yourself). Eg: do the housework, read a book, go for a walk, reduce your time on social media. If youre sitting around doing nothing or just scrolling through insta youll most likely want to eat and eat and eat 5: know your weaknesses: for me its anything sweet. I am always searching the house for something sweet. But I find if I can have a sweet drink it helps me to not want a heap of other stuff. I make my own chai and have a couple a day. Its super easy and youll most likely have all the ingredients! I make it low calorie too by using Natvia sweetener but youre fine to use whatever sweetener you like! Mix together some granule sweetener, cinnamon, cardamom, ginger, hot water and a small dash or almond milk. I also love adding vanilla to mine too Please let me know if you need any help or want a plan to follow to nourish your body in iso. #nutritionist See more

11.01.2022 This year lets be different. Weve spent our whole lives trying to look better. We spend thousands of dollars a year on cosmetics/makeup/hair/gym/surgery/procedures and we still are not happy. Im not saying its bad to spend money on those things.... Im saying its bad that we spend money on those things just to make ourselves appear to look better in hope of us being happier. Even though the overall spending on these things has drastically increased over the years, depression rates are rising and you can look around and see that WE ARE NOT HAPPY. If we are trying so hard to change our appearance in hopes that we will be happier, its clearly failing. So instead of following the next trend in hopes of a happier life, how about lets just change our outlook? We can go get our hair done, we can go sign up to a gym, we can do all these things and become happier people. If our intentions are right. If we do these things to help us to grow/learn/relax/be better people to be around/be healthier/decrease our risk of lifestyle rated diseases etc then they are all good things! But if we do them in hopes of looking better to be happier than we are setting ourselves up for failure. Ask yourself whats super important to you and to your family and then work out what needs to be different in your life right now. This year lets be different, together. See more

10.01.2022 Only two spots left for our Personal Transformation Challenge starting on the 13th Jan! Direct link is in our bio!

08.01.2022 Check out our new challenge starting this weekend! 4 weeeeeks worth Just in time for your Easter celebrations personalised meal plan... unlimited email access unlimited adjustments made to your plan coaching from yours truly motivation and accountability helping your to reach your goals and to improve your mindset Let me know if you have any questions! If you need some payment plan options please message me and we can work something out! My website link is in my bio

08.01.2022 We are starting our boxing day sale early! We are offering $10 off our 1 week plans for tonight and tomorrow only! Instead of $50 they are only $40. You can start this plan at any time! Purchase now to take advantage of this sale and you can start taking steps to improve your health Enter code Boxing Day Sale at the checkout

08.01.2022 Developed some bad eating habits? Feeling fatigued from consuming lots of food and feel like youre stuck? Not sure where to start and how to develop some new habits and start feeling yourself again?? Introducing our 4 WEEK STRICT CHALLENGE This plan will be quiet strict, and will not allow much flexibility BUT at the end of the challenge Ill give you pointers about how to implement it into your lifestyle for the long term! ... Its a massive list of meals for you to choose from (all made up for you to suit your goals and to suit what you like/dislike to make it easier for you to stick to!) and weekly checkins with me over email to help you to stay accountable, and give advice in any areas youre struggling in. Message us for more information

08.01.2022 Made some caramel protein slices, inspired by @noashealthyeats I used whatever ingredients I had handy in my van and they tasted great #rawtreats #macromike #proteinbar #vegan #vanlife

07.01.2022 Tips on how to feel good when youre on a calorie deficit??? Well for starters- a calorie deficit means you consume less calories than you expend. So youre eating less energy than your body is using. You need to be in a calorie deficit to lose weight. There are many methods you could implement to make it easier, for example; calorie or macro tracking (usually using an app like My Fitness Pal), intermittent fasting (eating your meals in a small time period for example 12pm-8p...m therefore reducing the risk of oversnacking), doing keto or paleo or low carb or anything that makes it harder for you to snack on extra things (pretty much the main reason why people lose weight on these plans is not because theyve cut carbs but usually because their overall calorie intake is lowered significantly when they cant snack on lots of foods that they would usually easily overeat on), And lots moreee (I find the best way to do it and the more flexible way and more maintainable in the long term for most people is to count calories- that way you dont need to cut out certain foods but you need to be smart with the foods you do eat.) This is what Im wanting to explain in this post. The best way to be in a calorie deficit without being SUPER hungry (or hangry) is to eat high volume meals. Usually high volume meals contain lower calorie ingredients, therefore making the portion size waaaaay bigger than a super calorie dense meal but less calories. So after youve eaten your big meal you wont be reaching for all those extra snacks cos youll be feeling super content and you can stay within your calorie amounts heaps easier. Meals such as big salads with heaps of leafy greens, some light dressing or lemon juice, and some lean protein. Or a big pasta dish with Smart pasta (low calorie pasta) Or some grilled meat or grilled protein with loads of oil-free pumpkin. YOU CAN MAKE SMART CHOICES. These smart choices can be YUM and non-restrictive. If you need help let me know. I can write up a meal plan thatll include your fav foods within a calorie amount thatll help you reach your goals without being sad, hungry, grumpy, and you wont feel like youre missin out

07.01.2022 Sign up to our challenge either today or tomorrow to receive the $50 discount! All you have to do it click the link in our bio and itll take you straight to our website where you can read all of the challenge information. This challenge will transform you physically, mentally and emotionally and youll realise that prioritising your health brings soooo many benefits in all areas of your life Lets do this together!

07.01.2022 Want to end up with grass all over your face like me? Try this workout 5 BIG hill sprints (just cos it has good views up the top ) Then your aim is to get to 100 burpees as fast as you can but this is how you do it! Work for 90 seconds... Rest for 45seconds In the 90 second work period you do 100m sprint, 15 squats and max burpees. Once the 90 seconds is up, you rest. Remember the number of burpees you reached because when 45 seconds rest is up, you work again for another 90 seconds with your sprint and squats and max burpees. Keep going for as many rounds as it takes to reach a total of 100 burpees HAVE FUN!

06.01.2022 8 Week Personal Transformation Challenge Total Price is $300 (If you book your spot before the end of the year it is only $250!!) Deposit is $50.... Starting date is 13th January. In this Challenge you will get the following: 2 x personalised weekly meal plans to follow over the 8 weeks (with education on how to make your own changes so that you can still live your life your way) 2 x 4 week exercise training schedule (gym or home) a one on one 30 minute tutorial at the start of challenge (done over the phone or online) to teach you how to use my Fitness Pal and/or discuss macronutients and eating flexible/counting calories and to determine your goals unlimited email access to the Happy Coach weekly checkins to see how youre going and to see if you need any extra support access to a private Facebook group LOTS of extra healthy recipes shared for you to try LOTS of encouragement and support from the Happy Coach expect LOTS of healthy lifestyle changes that you can maintain in the long term expect LOTS of transformations - not just physical but also emotional and mental health transformations LEARN how to live your life the BEST way possible. Eating the food you enjoy, with an ability to be flexible with your meal plan so that you dont have to miss out on important events during the 8 weeks (ill teach you how to eat out etc to still reach your goals!), and learn how to live your happiest and healthiest life possible! The GOOD news is that you do not have to give up all of the things you love when you start this challenge. The Happy Coach will teach you how to eat foods in the right portions taking into account your lifestyle/work patterns/prior commitments/likes/dislikes. It is time to start prioritizing your health NOW. You wont regret it.

06.01.2022 Have you got 6 weeks of isolation ahead of you? I don't know what stage you're currently at; but if you're wanting to develop some good habits and start a journey to better health, message me about my 4 week strict nutrition plan. It may be the perfect time to start it, with no social gatherings coming up! Or maybe you just need to concentrate on other areas of your life right now, and that's okay too. I'm not going to guilt trip you into prioritising you're physical health... when other areas may be more important right now. But... in saying that; I know that eating better foods and developing positive eating habits can help with all other areas of your health too Sending love to you all See more

05.01.2022 A post from my old personal training page that I think is still super relevant

01.01.2022 Struggling to stay motivated to be active everyday? Hint: find something you REALLY enjoy. For me, its running. I could do it every day I love it that much. What is it for you?

01.01.2022 Last chance to sign up for this challenge Let me know if you have any questions! 4 weeks before Easter to smash some goalzzzzz