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22.01.2022 When your grocery haul looks like this you are onto a winner!! @almarorganicsalbury Thank you for the delicious food you provide each week!!

21.01.2022 How many times have you thought ‘just more exercise’ is the answer? It really is the number one thing I hear when it comes to people wanting to shedding a few kg’s. The classic Oh man, I need to hit the gym again!... Everyone forgets about the love on the nutrition side of things. Funnily enough if we are able to take the time to adjust our calorie intake (amount we eat). There should be little reason for gaining weight during periods of less movement. That cuts the cycle short! When you go from exercise to no exercise you must change your nutrition. I know, I know! It’s a lot easier said than done. But that’s what we are here for I’ll always remember one of my members who lost weight just by going for walks!! Maybe 2-3 walks a week. They lost about 10kg in a few months, all thanks to a tiny bit of movement and diligent work on their nutrition! That could be you? P.s Exercising is awesome, please do it. This ones for those of us who can’t exercise at certain times in life.

21.01.2022 Let’s talk about everyone’s favourite. Veggies. (kidding, we actually love them - unless we feel like ice cream ). Back to the real message, don’t forget about your other coloured veggies!... Eat your greens is the typical saying we get when we think about veggies. You have to eat the spinach and the broccoli right? These beautiful colours we have here aren’t your typical green veg. We have rainbow chard along with some purple cabbage. These red and purple coloured veggies are high in lycopene and anthocyanins. Both of which are antioxidants. It’s not to say these are better than our greens, merely just something that is different. Next time you’re shopping. Get some greens, and some colours!

20.01.2022 The sorties we tell ourselves matter. How many times have you listened to the voice in your head that just talks to you. It tells you that.... I’m never going to achieve x, y, z (insert goal). I’ve always been bad at controlling my eating. I can’t count my calories. I don’t have any time. I can’t wake up early to hit the gym. The interesting part is that we are creating and repetitively telling ourselves these negative stories. What if you developed a little awareness of that inner voice and challenged it. What if you spoke aloud and responded to it in times where you felt it was wrong. You say No, my body can do that. No, I can achieve my goals. I can wake up early. You create your story for your goals, speak it into existence and see how it takes you away from the negative!! It all starts with awareness.

19.01.2022 What are you grateful for this week?? Remember we did this a couple of weeks ago. So we know why it’s important practice our gratitude. Drop a piece of gratitude below, or give it a share to someone who needs to find some gratitude.... A simple one for me today. I’m grateful for our puppy friends , who are always just so awesome and are there for you!

13.01.2022 Did a little thing on why we count calories. Although we use other methods from time to time there’s no doubting that THIS WORKS. Anyways, read on! Make sure you swipe swipe! @ Albury, New South Wales, Australia

11.01.2022 We know that decision fatigue is real and has consequences over our behaviour. Essentially, the repetitive task of making decisions begins to wear our decision making ability down. That will either force us to make decisions that aren’t in our best interest (for our goals). Or take too long to make decisions which leads to less time (which no one wants). The combat to this is obvious and clear. We need to make less decisions, or have a system in place that makes decisions ...easier for us. To find this it’s always interesting to reflect on the old body builders diet of chicken, broccoli and rice. It takes the stress away when you know that’s what you eat for lunch and dinner. How many times have you stood at the fridge trying to work out what to eat, or how you are going to spice up your meals this week. Then you just thought F*ck it, I’m getting a pizza, or ordering UberEats because you can’t make an appropriate decision. Now, I’m not saying you should eat only chicken, broccoli and rice. More that when we have a VERY simple structure that allows you to make as least decisions as possible. The easier it may be to reach your goals. Quite often when we meal prep we can eat the same thing for 4-5 days. The make up of our meals is always the same 2-3 cups of veggies, 1-2 serves of protein, 1-2 serves of carbohydrates. Again, this is where nutrition comes down to individuality. A busy mum who’s running rampant around the house and keeping everything in order will be different to the mum who’s heading into the office and doesn’t get home until 6pm (after a big day of decision making). Both require different solutions to their accumulated decision fatigue. Be mindful of your behaviour and you’ll be surprised what you find.

09.01.2022 Don’t fear the salt!! It seems silly to say, but the amount of times I’ve seen people cut out salt is crazy. As with anything there’s levels and if’s and but’s.... Now, I’m all for getting rid of salt in the form of it coming from high processed foods. (Hello - deep fried chips, shapes, hamburgers, breads, you get the idea, all the bad stuff.) We must think of salt as what we have in our homes and it coming from a responsible source. Then we can get past the fear and put it to good use. Salt is a KEY micronutrient in our body (sodium). It’s responsible for the most basic of cell properties and without a quality intake of salt then we are making things hard for our little cells. We then can think about how important it is for hydration. You know that cool blue Powerades you drink. Full of SALT! Because it helps with our hydration (when we have lost sodium through our sweat of course - if you drink Powerade and don’t sweat then we will talk about you another time!). So, next time you’re out in the supermarket or farmers market (hopefully) find some rock salt, sea salt, or river salt and give yourself a little pinch of salt on your meals and your body will thank you! Also, please ditch the salt from the high processed fatty foods, that’s not the salt we want. P.s No salt was wasted in the making of this post.

04.01.2022 Be selective with your energy. Be mindful of how much energy you spend on tasks for the day or week. Make sure you spend some energy on you and your goals.... No big spiel today, I’ll save that.

04.01.2022 Don’t over complicate your meals!! Time and time again we make it too hard to track and too hard too cook. Keep it simple, your body will love it, your brain will love it and it’s just easy.... It also still tastes good with a lil salt, pepper and butter. Or any other herbs and spices your feel! P.s I know I look super I just finished work, and did a workout. Such a hustle and keep it so real I know!

02.01.2022 Never miss twice! ^^^ Is an awesome idea to implement into your day to day life. The idea can be applied to anything, but let’s keep it relevant and talk about a less than favourable meal choice. Let’s say you’re having dinner out with some friends, you want to enjoy yourself and not track the meal and a few glasses on wine that will go with it.... That’s awesome! That’s a great way to keep your sanity around tracking your food intake sometimes. The goal of the Never miss twice idea is to make sure your next meal is right back on track. You’ve missed one meal on that night having some pizza and red wines. But, your next meal you will not MISS, you will pre-plan it (because not many of us will feel like a plate full of veggies after a pizza). The best part, is if you NEVER miss twice, you are going to be on track 50% of the time. That’s maybe 50% more than how well you’re doing right now. That doesn’t sound too bad hey?

02.01.2022 I’m a big believer of good foods versus bad foods. Anyone who tells you different doesn’t care about your health. There is an amazing amount of research out there supporting quality intakes of vegetables, fruit, meat, legumes, carbohydrates, fats and so much more so it can get confusing. Then of course there is your glorified insta trainer (not me, I’m definitely not glorified). Who tells you cake is good for you (it’s not when we really boil it down).... For example, something like your store bought cake is going to be high in trans fats. We 100% undoubtably know that these trans fats are bad for us from a health perspective. The flip side of this argument about good vs bad, is accepting that it’s okay to eat the Bad sometimes. It’s a big ol’ mind f*ck. The last thing we want is massive restriction as it leads to binge eating and poor food choices when we are suffering from decision fatigue. The other last thing we want is to say Oh no, cakes not bad for me. I can definitely have that at morning tea everyday (if it fits my macros right????). You can see the cycle right?? The point of the story is, understand there is GOOD food and BAD food. Understand that it’s okay to eat a BAD food every once in a while, and definitely don’t beat yourself up about it, or ever be upset! Understand that it’s not okay to eat a BAD food everyday. You need to own your decision and you need to be aware of your choices when it comes to your health.

01.01.2022 Your reason isn’t deep enough. He who has a why can bear any how. The ability to set a strong reason (or a WHY) for your goal can help immensely in your success.... To put it in perspective, if you are aiming to achieve a rock solid six pack for nothing other than gratification then you might run into trouble at some point. If you are making sure you maintain a good body composition and diet because both of your parents have heart disease and diabetes. Then that gives you a stronger bond to your goal. Most of us don’t have the discipline when faced with a hard challenge to keep on choosing to suit our goals. To bear any how we must be able to hold onto something deep to keep us pushing forward in our pursuit. When we have a strong WHY these choices get a little tougher. It allows us to choose the long term happiness as we know we will be better off rather than the short term indulgence. It’s about finding something deeper than a superficial goal that you can hold on to. That being said, there’s nothing wrong with being shredded, or looking in tip top shape. There could just be better ways to think about it. Ask yourself today what’s your why? If you aren’t doing anything to achieve it, reach out and maybe we can help. If you don’t have a why, keep searching your soul and when the times right you’ll find it.