health

Hey guys, its been a while.

I thought I’d let you guys in on something I’ve always held back on writing about, through fear. Fear of the judgement, fear of the negative comments, fear of looking weak. But depression, depression I feel, does not make you weak at all. It shows you feel. It shows you feel things so deeply and that you’re feelings and emotions can be so strong and constantly take over not only you’re inner thoughts, but can take over your actions and how you present yourself as a person. People often refer to depression as weakness and attention seeking, what do I say to those people? Educate yourself. Do your research and excuse my language, get your fucking head, out of your fucking ass. The only thing that made me feel strong enough to write this is because I’m finally in a position in my life where I feel content, happy and that I’m beating depression with my best foot forward. Im lucky enough to have a supporting Mother, A boyfriend who I truly believe loves me for exactly who I am and constantly proves that to me, and friends who would go to the end of the earth for me. It wasn’t always this good for me though, so let me let you all in on a secret, a story Ive kept to myself for too long. Here we go.

Growing up wasn’t all rainbows and butterflies for me, and it usually isn’t for most of us. Like so many of my generations, my parents were constantly fighting, they broke up when I was young and I felt myself torn between two homes and having to choose where I wanted to live, and trust me when I say – disappointing either of my parents was the last thing I ever wanted to do, so living out of a country road bag travelling back and forth from both houses was my only choice to try and keep them both happy. Highschool was not ‘the best time of my life’ as so many people say – just quietly, I fucking hated it. The only thing that kept me there was my Fathers words. In 2012, when I was in year 12,my final year of highschool, My Dad became very ill. Its not my place to say what was going on, that place is his – but lets just say I had to deal with the daily thoughts of ‘every day i spend in this shitty school is a day less with him’ and ‘who’s going to walk me down the isle if my Dad isn’t going to be around to do so?’ My Dad sat me down one day and said ‘If you are going to do anything for me, please finish school. I never did and its one of my biggest regrets. I know its hard, I know you want to be with me, but i need you to do this. Make me proud, promise me?’ I cried, and i cried, and i cried some more – but I agreed and responded with ‘I promise’.

I graduated school and was offered a spot into a few universities – I know my Dad wanted me to go, but sitting at a desk and doing further study at that time wasn’t an option for me. I wanted to earn money, If something happened to him I wanted money to be able to help out. I wanted to help my Mum out – and thats all that mattered. Fast forward 2 and a half years and I found myself 2 years into a shitty, unloving relationship and stuck in the same call centre job, hating everything about myself, what I had achieved at the age of 20 and most of all, I found myself diagnosed with body dysmorphia (please look it up or suss out other posts to understand this disease). I was obsessed with my body image, I would cry myself to sleep almost nightly and I was slowly finding myself falling into depression. I remember sitting my Mum down and saying to her ‘I dont know whats wrong with me. I’m always sad, and even when I should be happy and every things going okay, I’m still sad. Am I ungrateful? Whats wrong with me?’ her response ‘This was one of my worst fears, Ive been thinking this for a while, we may need to see someone – I think you may have depression’ And right at that moment, my heart broke. Me? Depression? Why am I not strong enough? Whats wrong with me? These were just some of the questions I was asking myself. But I agreed with my Mum, and finally went and saw someone. I was given handfuls of documents and pamphlets labelled ‘SUFFERING DEPRESSION’ and a prescription for anti-depressions was written up and that was it, I was sent on my way. Like.. here you go Tegan, heres a fucking pamphlet, read it, heres a few drugs, you’ll be okay soon! I remember ripping them up when I got home and telling my Mum, i refuse to take tablets to make me happy. I knew if I wanted to change, I needed to make changes.

I decided to sign up to a diploma course, sign myself up for a new gym and focus on eating right for myself. Trust me, I had my days where I still felt like depression was overcoming me, But I didn’t give up. In those situations you need to teach your brain to push on through, keep your thoughts positive and tell yourself it will get better. In 2016 I was 4 months off graduating my diploma, and then – My dad was rushed to hospital for an emergency lung transplant, around the same time I was cheated on after a 5 year relationship and treated like utter shit during the break up period. I was embarrassed, hurt and negative towards everything. On top of that, I was rushed to hospital with agonising stomach pains, and admitted straight away. Now let me tell you, I was a much stronger person at 21, then i was when I was 20, but fuck –  being cheated on, having your father in ICU and yourself stuck in a hospital not being able to do a damn thing about it, it plays on your mind. The only person by my side? My Mum. And that is something I will always be so grateful for. Mum, if you read this – I love you so much and thank you for every little thing you do for me.

I ended up having surgery on my stomach and spent two weeks in hospital. When I was sent home, I was at my lowest point. I couldn’t walk properly, I couldn’t eat properly, I wanted to take all the pain medication and just sleep for hours on end. I avoided any contact with anyone and remember thinking ‘ not only have I lost my motivation for health and fitness, but I’ve lost all motivation to finish my diploma. I remember telling my Mum that, and i remember how angry and disappointed she was. Ill never forget the face she gave me. Now my Mum is straight forward and will tell you exactly how she feels. She sat me down and said ‘No fucking way are you throwing away almost 2 years of hard work, the pain you just went through in hospital because you’re depressed over a shitty fucking guy who doesn’t deserve you or your love, and because you’ve had a minor set back. Get your ass back there and finish your fucking diploma’

I remember being completely speechless, but I messaged my teachers and told them Id be back next week. And I did exactly what my Mother told me to do- hold my fucking head high, finish what I started and enjoy what I worked hard for. I remember crying at my graduation and saying ‘Mum, I fucking did it’. I spent the rest of 2016 on cloud nine and landed my dream job. I worked hard, I focused on myself for a year, I focused on changing myself for the better. I didn’t jump into anything, I kept to myself , focused on my future and focused on how lucky I was to even have the life I live. Fast forward to now – Im lucky enough to be in a relationship with someone who loves me for exactly the person I am, where I’m constantly reminded of ‘how beautiful I am’ how much I’m loved. Im basically in love with my best friend, and its the best feeling in the world.

Ive never been closer than I am now with my Mother and have the best group of friends and work friends anyone could ever ask for. Why am I happy now? I honestly break it down to never giving up. Pushing through, If i didn’t make a change, nothing would have changed.

Just know that no matter how hard it may get sometimes, There is help out there, You are so worth it, and you so deserve to live out your life and be the best person you can possibly be. Keep pushing, keep fighting, You will be okay.

 

Until next time,

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The first 2017 challenge ever and I am SO excited to share this with you all! Last week from Sunday the 1st of Jan, to Sunday the 8th of Jan, I had the challenge of visiting 5 beaches within that week to reflect, focus on myself and really just getting out and exploring. I also got to incorporate fitness by walking each path at each of the beaches I visited.

Its crazy when you just have a focus and you really get to just shut off from the world and focus on the beauty around you, and I was lucky enough to do that at each beach I visited. Im not going to lie, these videos and posts are about me being raw and honest, and of course at 2 of the beaches, I got emotional, but still sat there, let myself cry and it made me feel so, so much better to just express myself and let out the emotions I had been building up for so long.

 

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I learnt that not everything is worth worrying about. When I was sitting by the water focusing on the waves I really got to thinking about myself and how much I let worry get to me, and truly it is not worth it. We dont have much time on this beautiful planet and we really need to make the most of what we have. Dont hold grudges, dont get upset about small things and dont let yourself think you are not worth it, because you really are. I spent so many years of my life thinking I wasn’t good enough, when in fact, I am, I always have been and I can hold my head up high.

Another beautiful thing I learnt from this challenge was to think of worrying and pain like a package, talk about it, write it down, and throw the “package” in the water and let the waves carry all your worries away. The beach and watching the ocean is now the place I will go to reflect and really help with any built up worry or frustration I have. I am so grateful to live in an area that allows me to visit such beautiful places and I cannot wait to explore more of the beaches Australia has to offer.

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Thank you so much for taking your time to read and watch my posts. It truly means the world to me. I cannot wait to continue to share my challenges with you all.

Until next time,

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Happy 2017 to all you beautiful souls! As you would have been able to tell, I took a long break in 2016, and this comes down to a lot happening in my personal life and just needing some time to myself, to focus on myself and what was making me so unhappy. I took a lot of time to just work, draw and think and in this time I came up with the Journey Jar, a massive challenge for myself in 2017. The challenge jar, to put it in simple terms is a jar full of challenges Ive created to push myself out of my comfort zone and really do things I would not have done before. I was fed up with never pushing myself harder, never challenging myself and never doing the things that made me happy because I was always worried about what others would think, and this way, i can change that. The jar has 52 challenges that I will have to complete week to week. Some health related, some fitness related and some to help me find self love, self growth and to help with the relationships I have with the people in my life.

To some, It might sound silly, but to me, having a jar visually there with challenges to select, It will make it a lot easier for me to stick to the challenges. I decided to also create Vlogs and videos to track this progress and will be uploading them onto my youtube channel. I am perfectly content and happy for these videos to get 0 views, as long as I can track my progress and see the changes i make in myself, I’ll be happy.

This challenge is not going to be easy for me. Even putting myself in front of a camera is super nerve racking and going to be a challenge, but if it means I can become a better person and have little to no regrets with living my life in 2017 and onwards, then that will be a win for me.

Thank you for being patient with me as I took my long break and for always being so kind, supportive and loving towards my website and towards me, It does not go un noticed ♡

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Happy Thursday everyone!

I hope you are all are having a fantastic week, and if you are a Melbournian, enjoying the lovely weather we were having! I feel like it has been warmer lately than the actual summer we had, I’m not complaining though.. well maybe I’ll complain about the bad weather we had today though!

Lately Ive been doing some research on healthy alternatives to sweet snacks as I am a massive sweet tooth and find it so hard to stay away from the sweets when I’m really craving them, and when I allow myself to have chocolate or I over indulge, I ALWAYS feel guilty! Last week, I was really craving banana bread with my green tea- I could have easily gone to my local cafe and grabbed myself a sugar filled band powdered banana bread- but I know deep down how bad they can be for us, and how some of them aren’t even made with real Banana’s! Imagine that!

I decided to head down to my local supermarket and pick up some healthy ingredients and make no added sugar, banana bread bites! These bites are super easy to make, super affordable and are guaranteed to fix your sugar craving (If you like Banana)

When I make a healthy alternative, I always ensure I test it myself and if I’m not happy with it, I will tweak the recipe until I am 100% happy with it – then I will post it for all you guys to try to! Now that I am happy with the recipe – lets take you all through it!

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  • 4 Very ripe Banana’s
  • 2 Eggs
  • 1/4 cup of milk
  • 1/2 cup of olive oil
  • 1 tablespoon of vanilla essence or vanilla bean paste
  • 2 tablespoons of ground cinnamon
  • 1 cup of wholemeal flower
  • 1 cup of plain flower
  • 1 teaspoon of bicarbonate of soda
  • 1 teaspoon of baking powder
  • pinch of salt

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STEP ONE:  Preheat the oven to 160C or 140C fan-force. Grease and line a bread tin or cake tin loaf pan with baking paper.

STEP TWO: Mash up all banana’s together in a bowl until smooth with little to no bumps/large pieces left.

STEP THREE: Add all wet ingredients to your mashed up banana’s. This includes:Add eggs, oil, milk and vanilla and stir until combined and smooth.

STEP FOUR: Now add your dry ingredients to your mixture – using a sifter for each ingredient. this includes: flours, cinnamon, baking powder, bicarbonate and salt. Mix all ingredients together.

STEP FIVE: Transfer your banana mixture from your bowl into your prepared baking tin evenly.

STEP SIX: Place your tin into your pre-heated oven and bake for 45 -60 minutes. Keep checking your mixture with a skewer and if it comes out clear, your bread is ready- and if its still wet with contents coming out – it still needs more time!

STEP SEVEN: Once the bread is cooked and still moist, remove from oven and allow to rest for at least 5- 10 minutes. Cut your bread into small pieces (see photo) and serve!

NOTE: If you would like extra flavour and are okay with being a little naughty- add some cinnamon sugar to the top of your bread pieces !

STEP EIGHT– Serve, and enjoy!

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What is great about these banana bites is you can grab them as a snack, have them for desert with some yoghurt and fruit or simply have them as an on the go breakfast if you are in a rush – Now because they do contain flour, I dont suggest eating them all day, everyday – but as a snack or a quick meal they are the perfect go -to instead of a sugar packed artificial piece of bread that will cost you around $6.00 for a small piece!

I hope you guys enjoy these little bursts of delight just as much I do. You can enjoy them hot or cold and add anything you like to them! If you do end up making them – let me know your thoughts and what you added to them for extra flavour!

Until next time,

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photojoiner

Happy humpday lovelies! As some of you may know, studying and only working part time, can cause you have to use your money on things you rather.. well.. not spend your money on, like bills, fuel, food. Well, not food- Im fine with spending money on food if I’m perfectly honest -but there are definitely some things I would rather be spending my money on, So yes- you may have guessed it, I have written another wish list. Now, Please if you don’t know me personally, do not assume that I am all about buying this or materialistic things, that isn’t the case at all – but sometimes I do like to treat myself and with the line of work I’m in (Beauty/Makeup) I like to keep a tab on great products to add to my collection/kits. However, this isn’t just a wish list containing beauty/makeup products – so If there are any men reading this – dont click the small ‘x’ just yet! I hope some of you get some ideas from my wish list and maybe, if you aren’t broke like i am – can purchase them for yourself (ha-ha.. but really) Okay – now with that being said, lets get to it!

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Okay- So I am OBSESSED with these cases. I saw the Kardashians post about them and then I finally looked them up, and wow- I dont just want this case, I actually feel like I need it! Its a case that lights up on the side.. wait for it.. to take perfect photos of yourself. Okay – I know what you might be thinking ‘thats shallow’ or ‘why would you NEED that’. Well, I have an answer for that- Being an MUA/Beauty Therapist, these cases are perfect to showcase products used on client faces, where without the light – its so dull and theres no quality.. and.. well – my selfie game would be a LOT stronger.

WHERE YOU CAN PURCHASE THIS CASE: Lumee.com

PRICE: In Australia + Shipping it works out to being around $75.00

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Of course.. I want the most expensive go pro on the market – The go pro hero 4, Black. Me and my boyfriend have been talking about wanting a go pro for a while, and with him going on a Holiday soon, I thought him getting one would be perfect! I really want one for walking tracks, water sports and everyday vlogging- I think how light they are, how amazing the quality is and all the products you can use with them are incredible. Ive never owned a go pro myself, and I definitely would need one of those ‘go pro for dummies’ books, thats for sure- But I really, really think it would be perfect for those weekend adventures!

WHERE YOU CAN PURCHASE THIS: shop.gopro.com/APAC/cameras  OR you can go to shops like jb hi-fi and other electrical good shops that will also sell these also!

PRICE:  Online  official site these are $749.95 however, keep checking online and look around.

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I cannot get enough of this palette, This is actually one of the wishlist I actually tried to purchase, but the official website had sold out! Ive literally been checking the website every day. I saw someone on my facebook account share the palette wondering what it was, So I did some research and found out the palette name – Hidden Treasure Palette by Dose of Colors. Honestly though girls, Look at those colours- how shimmery they are!? What type of makeup lover DOESN’T need this palette in their life? I know for a fact I do – and its a limited addition, so I’m DYING to get my hands on one! Ive even been checking other makeup sites and ebay, but Im one of those girls who like to ensure I buy authentic products, and I dont really trust ebay for that. Anyone who knows me, knows I love shimmer and high pigment colours, and these are just to die for! If any of you makeup lovers know where I can get my hands on one – hook a sister up!

WHERE YOU CAN PURCHASE THIS PALETTE: Doseofcolors.com (currently sold out)

PRICE: $50.00 BUT if you are from Australia, Im sure that will go up after converting + shipping – sadly!

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If you are a makeup lover/professional, Please do not judge me! I KNOW I should already have this essential palette, but I literally have been doing so much research and some people say this palette, and others say the iconic London palette – but this one is definitely more popular so Im definitely on team Anastasia. Ive been looking at the new fair colours, because lets face it- when Im not wearing fake tan, Im REALLY white, and the colours to me, are perfect for highlighting and contouring.  I know so many people who have this kit and love it, so I think this weekend – Im going to tick this off the wish list and get myself one, then I can review it for all you pretty ladies!

WHERE YOU CAN GET THE PALETTE:  I tried to purchase this from anastasiabeverlyhills.com, however when I finally got to checkout it then told me there was no international shipping- EVEN though it allowed me to select Australia and it told me it would be $17.00 for international shipping HOWEVER never fear Aussie girls – you can purchase the contour kit from sephora.com.au or in store, however there was no fair option, so I’m guessing this is currently available in the US. However, after doing some research I found that beautybay.com had all shades available!

PRICE: They actually range, on the official website they were $40.00 (+$17.00 for shipping) but I couldn’t purchase that, $70.00 on SEPHORA, $65.00 on BEAUTYBAY.

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Okay, so enough about makeup for a few minutes – on to another obsession of mine – Shoes! I’m the type of girl who can go from wearing heels and boots to nikes in 2.5 sections, it really depends on my mood- but secretly I wish I could just rock nikes 100% of the time! I cannot get over these though – all white and perfect! I mainly wear my black ones all the time, so getting some all white ones are definitely on my list – BUT i do have a habit of getting things dirty/wrecked so quickly so I would definitely need to watch where I was wearing these – thats for sure!

WHERE YOU CAN GET THESE FROM:  Hype DC, Nike.com.au.

PRICE: $150.00

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So if you know me personally, then you would know that I am a massive lover of health and fitness, Im not naturally a skinny girl, I have curves.. a lot of them and I put on weight SO easily, even from a cheat meal so ALL week I’m strict and train daily, so Im always on the look out for new fun fitness/health related products. I recently purchased a fruit infused bottle from cotton on body, and HATED it. It leaks, its cheaply made and Ive thrown it out it was that bad – I really dont suggest them at all – However I came across these bottles online and they look incredible. They’re slim, they’re pretty and easy to hold/carry too. I love that the fruits etc can sit at the bottom too – nice and neat! I found these bottles online.

WHERE YOU CAN GET THESE FROM: Now, these are a recent find for me, so they may not ship to Australia for all i know just yet (SORRY) but their official website is : http://www.define bottle.com

PRICE: $20.00

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So I recently had a change with my hair, a big change in the last 6 months. I chopped it all off ( It use to be close to my bum) then went from black and slowly transitioning back to light (natural) but of course, going light – it has killed my hair and I now only straighten it once – however I think my current straightener is doing more harm! Its too old and isn’t helping my current situation at all – SO of course as I do, I had a look online and of course, As I am – want this one.. the more expensive one. Damn Tegan, can’t you just want something cheap and affordable while you study? Nope – Not me! This is the new GHD Platinum range – what i LOVE about this is it uses safer for hair heat supply. Its light weight, has a heat resistant plate and super easy to use. Im obsessed! I definitely need to invest in a new straightener asap!

WHERE YOU CAN GET THESE FROM: Hairhouse warehouse, ghdhair.com, and other leading hair shops!

PRICE: $315.00

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And again, being a lover of shoes I couldn’t pick one set from lipstik that I’m loving more – Im a massive boot girl, I even prefer them over heels. You can dress them up or down and I love that about them – My favorite pair of boots believe it or not, I got from Kmart for $30.00. They have a high heel, black, mesh and their super stylish, pretty and comfortable BUT because I love them so much, I wear them too much and they are wrecked- I kick myself now because I HATE that I didn’t buy 2 pairs as they aren’t in stock anymore 😦 however – I am loving the lipstick range currently, all though a little more expensive, they are worth it! The two I am loving currently are the Marvelz and Nerro designs.

MARVELZ: I love the pointed two and the high ankle boot look of these, I would definitely dress these up more!

NERRO: I adore the small slit and the more casual look. These would be my everyday boots, for sure! They even look super comfy!

WHERE YOU CAN GET THESE FROM: lipstik shoes, lipstik online – I also know alot of online fashion shops sell these too!

PRICE:

MARVELS: $109.95

NERRO: $99.95

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Yes.. Another makeup want. I actually could make a never ending list when it comes to makeup, But I decided to limit it for this post! This to faced coco contour kit is to die for! Everytime i go to mecca I just smell this and LOVE the texture of the product.. It literally smells like chocolate and cocoa and I love it so much. I dont know why I haven’t purchased it yet, I think last time I went in for a concealer and talked myself out of it – But its definitely on my wish list- thats for sure!

WHERE CAN YOU GET THIS FROM: http://www.toofaced.com,  mecca.com.au and MECCA stores.

PRICE: toofaced site: $40.00 ( not sure about international shipping and prices) Mecca: $63.00

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I’m sorry – I know.. more makeup but this has definitely been on every wish list I’ve had in the last few months – Ive even tried to purchase them many times and Never had luck they sell out that quickly. Ive heard SO many great things about these lip kits and I really need to get my hands on one. I love all shades, but if i had to narrow it down i would say I NEED to get my hands on:

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Mary Jo, Posie, Candy and Dolce. Im definitely a nude/light girl, thats for sure!

WHERE YOU CAN GET THESE FROM:  kyliecostmetics.com (All currently sold out)

PRICE:  $29 USD currently $38.86 in AUD – Shipping would cost extra.

Okay – i know I said I wouldn’t make this whole post about beauty, And i know a lot of the products have been – and Im sorry but just be thankful there wasn’t more, and for you lovely ladies and gents who love beauty and makeup as much as I,  I will be doing a whole post on Beauty/Makeup products I want, and reviewing ones Ive tried – Stay tuned!

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photojoiner

Hi All! Long time no talk! I am so sorry for being MIA lately, Ive recently gone back to school and its been a massive week of emotion for me so Ive had a break from blogging- I also started kickboxing and plan on up-skilling in that so my focus has been elsewhere and Im so sorry about that! But, Im back! And because my health kick for 2016 continues, I thought I would share with you guys some of my favourite healthy meals I eat to contribute to weight loss and be as nutritious as I possible can! Ive added a few breakfast,  options and in more posts, ill show you guys what i also eat for lunches and dinners as well as snacks!  If you would like to know more you can hit me up with questions on my Qooh account (link in social media tab).

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Breakfast is the most important meal of the day, we all know that! If you didn’t.. well now you do! I love breakfast because I ALWAYS feel so hungry when I wake up, due to heading to the gym at 5:30 in the morning, by 7:00am I could eat the whole house down so breakfast before starting my day makes me feel A LOT better. I usually like to mix up my breakfast depending on what my day looks like, how active ill be or what I will be doing, but these are usually my options:

  • BERRY PROTEIN SMOOTHIE:

Anyone who knows me personally knows how much i LOVE my smoothies, and its always the same one because I seriously love it so much! If you have a look in the recipe tab I actually posted all about my smoothie, what it looks like and the recipe, however ill recap whats in it now:

  • 1/2 cup of ice
  • 2 tablespoons of protein world slender blend protein (vanilla flavour)
  • 6-10 strawberries
  • handful of raspberries (frozen or fresh)
  • handful of baby spinach
  • 2 tablespoons of low fat greek yoghurt natural
  • 200ml almond milk/skim milk
  • 200ml of cold water
  • optional: tablespoon of chia seeds.

Blend all the ingredients together and thank me late, because its like a strawberry milkshake, without the guilt, is super nutritious and fills you up for the morning!

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  • PROTEIN OMELETTE

Okay when I know Im going to have more carbs during the day I like to keep my breakfast nice and protein packed and as natural as possible! My favorite omelette recipe consists of:

  • 1 full egg
  • 2 egg whites
  • 3 tblsp of skim milk
  • Mix these 3 ingredients together in a bowl and add a pinch of salt and pepper
  • handful of baby spinach
  • small handful of red onion sliced/diced.
  • small handful of diced tomato
  • small handful of diced capsicum (whatever colour)

Heat up small amount of coconut oil in a pan, add all your vegetables and fry for 30 seconds. From this, then add wet ingredients (egg) to the pan and cook until golden.

Remove from the pan and serve!

This omelette is great, full of protein and vegetables and is very, very yummy!

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  • Smashed Avocado, Fetta and poached Eggs

Okay honestly, I cannot begin to explain how much I LOVE this breakfast. I sometime have it for lunch instead of breakfast too! Its just that damn good and fills you up for either meal! Its easy and simple to make and only has a small amount of ingredients which makes it super quick too!

  • 2 eggs, poached
  • half an avocado smashed onto x2 pieces of low gi rye toast
  • as above, 2 pieces of rye toast
  • 30grams of fetta, crumbled
  • baby spinach placed on toast as base for eggs
  • salt and pepper.

I have the toast, then the avo, handful of spinach, crushed fetta, then add the eggs on top of that – for extra flavour you can even drizzle some balsamic vinegar on top of that to! Its to die for, nutritious and super yummy!

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  • Natural Oats with apple and cinnamon and honey drizzle

These are usually my go to for cold winter mornings, Im literally obsessed! They taste so good, they are so easy and so filling!

  • 45 grams of natural, unsweetened oats – I use uncle Toby’s.
  • 1/2 cup of cold water, 1/2 cup of almond milk mixed with the oats, then placed in the microwave for up to 2 minutes mix and check until soft.
  • 1 cut up, peeled granny smith apple mixed into made oats.
  • tbsp on natural cinnamon ground added to mixture.
  • drizzle of honey added to top for flavour
  • mix altogether and eat

Its absolutely delish, a heart warming, filling meal and is so good for you and will set you up for the day!

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These are my go to breakfasts and I hope it gives you guys some tips and ideas for a healthy, nutritious meal! Let me know if you guys have any questions or want to know more about what i eat! I will be posting my lunch and dinner options for you guys ASAP too so make sure you look out for them!

 

Until next time,

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Hi All! Happy Friday! I must admit I am so glad its almost the weekend. Ive been working out every single day and putting 110% into every single workout Ive done, and from being at the gym for hours everyday recently, Ive noticed a few things being done by other individuals working out, that really grind my gears. Now, dont get me wrong, I’m all for personal fitness and think its incredible when anyone takes on a fitness regime and dedicates time to their health, however when you attend a gym that is open to the public, and you know other people will be using the equipment that you are using, It’s only fair to take that into consideration and respect the rules of the gym. When I was at my local gym this morning, I found myself frustrated and unmotivated because of some of the people around me, and the selfish things they were doing, so I thought what better way to get out my frustration then to write a blog post about it (right!?) So lets get into it. I call this post ‘If you want to have a good relationship with the fellow members at your gym, dont do this type of bulls%^$”

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Now, dont get me wrong, I know that sometimes this can’t be helped. If your doing super sets, It obviously needs to be done, but when someone is hogging two machines and either not using the other one, but leaves there towel there, or is to busy talking to someone else and the machines aren’t being used, or someone who literally just puts their sweat towel and drink bottle on a seat or weight just so the machine is theirs when they want it – these type of people really grind my gears. Most of us who go to workout just want to use the machine for our set, then move on, or go home! If your one of these people who hog machines and hardly use them but have got your sweat towel there or your water bottle- use your brain! Have a think. If you can see that someones standing around or someone is keen on using the machine, and you really aren’t using it at that stage, let them use it! Its probably the last machine they need to finish their workout. Trust me when I say, if your doing a super set, the rest of us understand that- Its when we see you standing there, on your phone, talking to other people for a long time, or not even using the second machine is when it gets frustrating and you become one of ‘them’ people at the gym!

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Now, I’m okay with someone taking a few seconds to look to see if I’ve finished using a machine, Or checking to see If i have the barbell they want or a dumbbell set they need- But when I’m trying to complete my sets and there are people staring or watching – Not only do I feel judged, but I cant focus properly. Some people might read this and think Im being picky, but when you are trying to stay focused and get in a good workout, it definitely gets frustrating if someone is staring at you. If your one of these people, just do you! focus on you and what your doing. Im sure if someones using the machine you wont or the weights you need, they will be done soon. Just think about it, you probably wouldn’t want someone staring you when you’re pumping weights, dont do it to someone else!

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Ah, the lingerers. If you’re a starer, then you are usually a lingerer too! Lingerer’s are those people in the gym who are waiting for a machine, which is fine- but then they come up to you and ask ‘how many sets have you got left? and you kindly let them know, yet they still stand right behind you or so close to you, to the point where you cant focus. I always feel like telling them ‘ Look ill let you know when Im done, Please give me at least a metre of space so I can finish my sets!’ I understand if someones waiting for a machine or a weights bar, but you dont need to keep asking or standing right behind the person until their done. Its frustrating, makes us lose concentration and focus, and will honestly, probably make me want to use the machine or weight, longer then I have to, so just back of a little, it will be yours once the sets are done!

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These ones are probably some of the worst kinds of people at the gym. I actually have 2 of them every single morning when I work out. When I dont have work in the morning or i start a shift in the afternoon, I head into the gym early so I can get my workout done and dusted for the day. If I’m training in the morning there are always 2 men in there who obviously take their training very seriously. They’re both big and always lifting heavy, however they both NEVER take the weight off a machine or bar once they have finished with it – and I find myself CONSTANTLY having to pull these heavy discs or weights of machines and it adds so much more time to my workout- what makes it even more frustrating is the fact that my gym has a speaker and it constantly reminds people to take their weights off machines once they have finished- but these two are too selfish to do that! If your one of these people, I’m being honest when I say this, but 85% of the people you go to gym with, probably highly dislike you! Its not that hard, If you can rack it, you can stack it back.anigif_original-10447-1433249479-5.gif

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Look, I totally get it. Sweating is a massive sign of an intense, hard workout, but its also really unhygienic in a gym for a range of people who use the same equipment as you! Its crucial to have a sweat towel, but there are a lot of people who chose not to use their sweat towels once they’ve finished with a cardio machine or a bench and leave traces of their perspiration all over the machine or bench! It takes 2 seconds to use your towel and wipe it down, 2 seconds! Not only will the fellow gym members respect you for it, but you wont be called the ‘unhygienic’ one, because trust me, I can point out the unhygienic gym goers from my gym from a mile a way – Just wipe down your machine or place a towel when you sit or lay on a machine bench!

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I am SO for people starting a new years resolution and working out, I totally am, And this is just me being selfish but you all know I’m honest with my posts, so its going in here- but the gym in Jan! Its always so packed, I struggle to find machines, weights and even room! Sometimes I literally try and get a workout done at a ridiculous time in the morning like 5:00am so I dont have to even try and attempt to get a good workout in in the afternoon – because you spend so much time waiting for a machine, cardio equipment or just tools like dumbbells, barbells and benches! Its always funny when Feb/March hit and the gym slowly becomes less busy though- I secretly love it when this happens!

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Now I’m always up for a chat, but in the right times! If I’m doing a simple workout or arms or something like that, and my headphones aren’t in then sure! lets have a chat between sets- BUT if I’m doing HIIT cardio or trying to do a superset or a PB and you can tell I’m in the zone, lets talk after! I always make sure I check to see if someone is okay to talk or if i should just wait until they’re done. It can be really annoying and frustrating if your trying to run or push yourself and someone wants to have a chat right at that point!

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I’m all good with people using their phones while they work out – If its not effecting me, then i dont understand why people always say ‘get off your phone’ to others in the gym. If its not effecting your workout then who cares, HOWEVER when someone is having LOUD phone convocations yelling on their phone or using it in between sets and just sitting on it forever and hogging a machine because of it – Thats when it becomes super frustrating and annoying. If you want to do that- step out of the area and do that elsewhere. People going on social media in between sets think its just gonna make their rest stage go quicker but they sit their for minutes and minutes before doing another set, then repeat the process- I once waited 25 minutes for a guy to stop using the Leg Press because he was checking social media in between sets! Its annoying and super frustrating, and if you do it, stop it!

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The Experts. Now I dont mind if people have some tips for me.. No.. actually i DO! If I wanted tips or someones opinion when I’m at the gym.. I’d ask! Ive been working out for over 3 years and have a good idea how to make sure I’m using machines correctly or working out the right muscles correctly, and If I’m not sure- I ASK. I dont need other people at the gym suggesting things to me. I see this all the time at the gym where others think its okay to go up to someone else and give them advise. For example I man that goes to my gym has to squat a different way due to a knee issue, he cant go down to a certain point and its a way a PT/ doctor has told him to adjust until his knee is better, and someone had the nerve to tell him he isn’t squatting deep enough- You dont know whats going on in someones life. They could have injuries or discomfort- people know their OWN bodies, so back off and look after your own! Im sorry if that comes across as rude- but this ones a big one that gets on my nerves!

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And there you have it! My main tips on who NOT to be while your working out! I know some people might ask me why I didn’t add in ‘people who take selfies or videos while working out’. Simple, these people dont annoy me, they make me laugh! I think its funny when I see people tensing and taking photos and videos at the gym so people on social media know they worked out -Ill even admit sometimes I’m guilty of it, but I ensure to take my photos at home! Haha!

Let me know your pet peeves when working out! Id love to hear them and see what else happens in other peoples gyms!

Until Next time,

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Happy Thursday all! Only one more sleep until the weekend, thank god! I find that when my days get over packed and super busy finding time to cook something let alone cook something healthy can be super hard. It can always seem so much easier to opt for a frozen meal or fast food- but we all know that thats not what our body needs, It isn’t rocket science! I’m currently on a meal plan that was written by a certified PT and nutritionist and 2016 has become a really important year to me already. I am super focused on my training, nutrition and health and I’m definitely making it one of my highest priorities. I know how hard it can be to stay healthy, I struggle with it still sometimes! So I thought while I was cooking my meal tonight, how it may be helpful to some of you guys to show you how simple, easy and quick it can be to have a simple, healthy meal. This meal took me no longer then 30 minutes and cost under $5.00 for the serving! If your organised, it isn’t hard or expensive to eat healthy so there really is no excuse!

Tonight I used 3 vegetables, a protein, an oil source, salt and pepper and 2 sources of flavouring and thats it. From this I created a Medley of vegetables (beetroot,pumpkin and asparagus) and BBQ flavoured chicken.

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  • 100g of Chicken Breast
  • 100g of Kent pumpkin chopped into cubes
  • 4 stems of Asparagus
  • 100g of Beetroot
  • 1 teaspoon of BBQ seasoning (simply can get this from Coles or any brand you prefer)
  • 1 teaspoon of thyme herbs
  • Pinch of seasalt and cracked pepper
  • Coconut oil (enough to spray pan and pumpkin)

 

 

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  1. Cut up your pumpkin into small cubes. I choose to cut the skin off for my pumpkin. I then weigh my pumpkin to ensure I’m having a serving of 100grams. If you dont have scales 100g is usually 1.5 handfuls when it comes to pumpkin or sweet potato if your doing simple cubes.  Also at this stage preheat your oven to around 180 degrees. From the photo, you will be able to see the size of the pumpkin cubes.

2.   Once my pumpkin is diced I get a oven safe dish or tin and line it with baking paper. I            then transfer the pumpkin into the dish and spread it out.

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3. Spray the pumpkin with Coconut oil spray. If you do not have the spray, melt a small amount of coconut oil and toss the pumpkin through it before adding it to the oven dish/tin. If you aren’t a fan of coconut oil you can use olive oil also, just ensure its a small bit as its just to coat your pumpkin.

4. Use a teaspoon of your favourite herbs (I use thyme however rosemary or any of your favourite herb mix would work) and sprinkle them over your pumpkin.

5. Use a pinch of rock salt and cracked pepper and sprinkle over your pumpkin (As shown below)

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6. Once your pumpkin was prepared, place your dish into the oven ensuring its on a 30minute timer placed at around 180-200 degrees. I usually keep my pumpkin on for 20 minutes at 180 then up it to 200 to crisp it up for the last 10 minutes.

7. Use a medium size saucepan and fill it up half way with water. Let this simmer on the stove until it starts to boil.

8. Once it starts to boil you can add in your Asparagus sticks. I personally cut the bottoms off, but its totally up to your preference. I use 4 sticks for a serving.

9. Place your Asparagus sticks into the boiling water. As the sticks are hard they will stick out of the water at first, just allow them to soften up. You can either have asparagus soft, or you can have it crunch by just blanching it for a small amount of time – this is the way I like it. I never have it in the water for more then 8-10 minutes.

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10. While the Asparagus is blanching, you can then move onto the chicken. I cut up 100g of chicken breast, place it in a back and ass one teaspoon of BBQ seasoning to the bag and mix it through.

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11. Turn on your stove to a low heat and spray your pan with coconut oil (or olive oil depending on your choice). Let the pan rise in heat and then place your 100g of chicken into the pan and cook accordingly. Some prefer just cooked, some prefer it a little crispy. I personally dont mind, just make sure its fully cooked.

12. I was lazy tonight and only brought a can of beetroot, however you can always prepare it yourself or buy full beats- thats differently the healthiest way. My father who is also on a health kick, choses to make a sweet beetroot himself with vinegar and full beets- it tastes like the beetroot from the can, its incredible! either way weigh 100g of beetroot and you can leave it in slices or dice it up.

13. Once your chicken, beetroot and Asparagus has been prepared, you can check your Pumpkin and once you can tell it is crispy and cooked all the way through (check with knife or skewer) then you can also pull that out and present it on your plate just the way you want to! I choose to seperate it all.

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Such a simple, easy, quick and HEALTHY meal! Theres no excuses when this is so easy, so yummy and so quick!

 

I hope you guys liked this little tip of mine and can enjoy this easy healthy meal from your own home. Please do not hesitate to message me if you have any questions or tips on anything else you would like me to cover!

Until next time,

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Happy Tuesday all! How crazy is it that we are already 12 days into January? I cannot believe how fast the time is going and that its already 2016! Im finally back after a long break over Christmas/New Years and I thank you all for being so patient! So, My main Goal/Focus for 2016 is weightloss/health and fitness. The 3 components have always been extremely important to me, however this year I have noticed I am a lot more focused, driven and passionate about it! Im definitely eating cleaner, working out harder and my fitness planning/mindset is a lot clearer! I thought, to kick off the New Year on a healthy note, why not share some of my favourite tips for creating a perfect Salad! Anyone who knows me personally knows that I am not actually.. a massive fan of a plain salad.. No way! I cant do a simple no dressing, no protein salad- I find it SO boring and SO un filling, to me its seriously something i CANNOT eat, However if i fill my salads with incredible tasting veggies, healthy dressings, healthy cheeses and a protein source, I find them SO yummy! Lets do this!

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GO GREEN! Okay.. i know this doesn’t sound that yum.. But your salad needs to be nutritious and good for you- Choosing greens (the tasty ones) the right way can make sure your getting a great serve of nutrients that also easy to eat! My go to greens for a Salad are:

Iceberg Lettuce: I love this form of lettuce, its easy to eat, basically tastes like water, very low in calories and so super cheap too! You can pick up a whole lettuce for around $2.00 and that lasts me the whole week!

Spinach: As iceberg lettuce is basically water, I know the nutrition value isn’t too high! I love to add some spinach leaves to my iceberg lettuce to up the nutrition value, the two actually taste very nice together!

Mixed lettuce: this is another type of lettuce I enjoy. Its a few different lettuces put together and are a variety of colours- this type of lettuce tastes amazing with a vinaigrette and sea salt!

These are my favourites, personally- But other choices you can chose that are incredible for you and so super nutritious are wild rocket and kale- these two I personally don’t like the taste too but they are both so incredibly great for you! Try mixing 2 or more of the greens into your salad!

Greens are so full of folate and minerals such as calcium and magnesium, so don’t forget them!

 

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The rainbow medley of fruits and veggies are just important as the greens! This is one of the most fun parts of creating a salad, because you get to add some of the vegetables and fruit which have the most incredible flavour! some of my favourite go to vegetables are:

Beetroot, Red Onion, Carrot, Zucchini, Cabbage, Cherry Tomatoes, Corn kernels off the cob, Cucumber, chickpeas, green beans – My favourite way to present these veggies are to either grate them, finely chop them or shred them! Not only does it make them easier to eat but i personally think it looks better (ha-ha!)

Another thing I love to do is bake off some sweet potato or pumpkin in the oven and add it to the top of my salads! these are my favourite veggies by far!

Some of my favourite go-to fruits to add into salads are:

Apples, Mango, Strawberries, Avocado – All though i have to ensure the type of salad I’m having will mix well with fruit. A dinner salad with meat, a find mango goes lovely with and a lunch salad (simple and on the side, strawberries are lovely with) I find because I love avocado so much, it goes with everything, and apples, well the green ones are incredible in a tossed side salad!

My best advise here is to play around with your favourite fresh fruits and vegetables, try different things and experience with flavours! Just make sure they all mix well together!

 

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Another ingredient that adds loads of flavour to a salad is a beautiful herb! Some of my favourites are fresh basil, chives and parsley. I also have a whole 12 herb and spices rack so I often play around with different herbs from there such as rosemary and thyme. I personally don’t like these herbs in a salad, but some other popular herbs are fresh mint and coriander- These I strongly dislike but a lot of my family and friends adore it, so they are always options to try! If you have a range of fresh herbs that you grow or a family member grows, take advantage!

 

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To me, this is a component that can really make a salad super tasty.. however it also can be a component that can change your salad from being a beautiful, healthy, nutritious salad to one thats full of fat and sugar. Make sure you stay away from the creamy dressings and mayo type dressins such as ceaser and stick to creating your own healthy blends. Some of my favourite are:

  • Balsamic Viniger- this is my go to salad, I always add it to majority of my salads. Its tangy, yet super tasty and goes so well with so many types of veggies!
  • Mixture of olive oil (3tblsp) and apple cider vinegar (1teaspoon) and a pinch of salt and pepper- this is another beautiful dressing. Keep it tasty, simple and healthy!
  • Fresh lime or fresh lemon – Squeezed- Healthy, zesty and refreshing!

 

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Now anyone who knows me knows i am a MASSIVE fan of cheese! I love it 0 but too much diary and having too much cheese can be unhealthy- so when creating a yummy salad I like to keep that in mind and to do so I always ensure I choose the following cheese and only a small handful!

  • FETTA: Im obsessed with fetta, and it goes SO well with balsamic vinaigrette and tomato.
  • GOATS CHEESE: This is a very different cheese which is great in all types of salads- its not that expensive either!
  • FRESH PARMESAN: Who doesn’t love parmesan! a shaving with salt, pepper and balsamic vinaigrette is to die for!

 

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If I’m super hungry or I’m making a salad for my family and friends- I always love to add some extra crunch. I do that by roasting a handful or two of healthy nuts in a pan and placing it through the salad! My favourite nuts are:

-Sunflower Seeds

-Pine Nuts

-Slithered Almonds

They add a beautiful crunch and flavour to the right Salad!

 

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This is my favourite component to a salad, It can turn a salad from a simple side dish, to a main meal! My tips for this is to ensure your proteins are rich and healthy, not something soaked in marinades or something fatty- opt for a lean, healthy protein form! Some of my favourites include:

1- Roast, Poached or Pan fried Chicken (100grams) I love chicken! Its so yum and super good for us! If your adding chicken opt for 100grams of chicken breast- for flavour you can add herbs or a healthy BBQ seasoning, Cajun seasoning and so on.

2- Roasted or Pan fried Turkey (100grams)  Another protein which is super good for us and very similar to chicken, in my opinion! You can add a healthy seasoning to this also!

3- Seafoods such as prawns, flake, fish, calamari, Salmon, Tuna – Adding a high protein form of seafood is another great option! We should always remember to be as healthy as possible and changing up your types of protein are also SUPER important! There is such a great tasting range of seafoods and they are all SUPER good for you, so don’t forget to change it up and watch the portions.

4-Mushrooms- A VERY high protein packed veggie that is super tasty in a warm salad and a great protein for vegetarians/vegans.

5- Eggs: I opt for only one or a few egg whites and the yolks are high in calories and fat. Egg whites are super high in protein and taste great in a hearty salad!

 

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Now that you’ve spent a good amount of time creating the perfect salad, enjoy it and enjoy not having any guilt like you would after eating a Big Mac meal (you might not even feel guilt for that.. but lets just say you should haha!)

I hope you guys have got some healthy tips and ideas from my favourite salad options! Dont forget to subscribe for other handy/healthy tips and if you have any suggestions/questions please do not be afraid to ask!

Have a great week all  X

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Hi All! I hope you had a fantastic weekend and are ready for everything that this week throws at you! I thought to start off the week I would post my favorites, low calorie breakfast smoothie that I aim to have 3-4 times a week Post training, or if I’m on the run! I actually use to hate the taste of protein smoothies, and to be honest if its just the protein and milk or water, I still hate it! So I came up with a smoothie blend that is SUPER easy, super affordable and super good!

 

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A Blender– Obviously! To mix up all the yummy ingredients!

X2 scoops of Vanilla Protein powder – I use Protein worlds ‘Slender Blend’ collection. You don’t need to use vanilla, but I personally think for this berry smoothie, it tastes the best with Vanilla! A serving is usually 4 scoops, but because we are using other ingredients, I use 2.

X2 table spoons of Greek style natural yoghurt You can use any brand for this, it doesn’t matter. Yoghurt (Natural) doesn’t go off for over a month, so don’t worry about wasting too much of it, you can keep using it for all your smoothies.

X1 Handful of Ice cubes- The ice gives the smoothie a fuller, colder taste. I love adding ice to my smoothies!

250-300ml of skim milk or nut based milk such as almond– You can use water, but as I have this as a meal (breakfast) I use milk so I am not tempted to snack badly or eat more foods due to hunger. I think the milk thickens the shake nicely also! I also sometimes do half milk/half water if I want to lower the calories even more!

Handful or Strawberries (works out to being around 6)- I always cut in half 6 strawberries, Its weird- but it’s the number I’ve always worked with as the taste is always perfect t with that amount!

Frozen or Fresh Raspberries (handful of frozen OR 10 fresh) I personally think the taste is the same with frozen or fresh, But when my Dad has a shake, he prefers it with fresh- I guess it depends on the person/budget. Frozen is a lot easier!

OPTIONAL INGREDIENTS:

Tea spoon of ground cinnamon OR nutmeg – I love adding either of these too spices! Cinnamon is great for your metabolism and nutmeg adds such a milk-shakey flavor!

Teaspoon of Chia Seeds- Chia seeds can hold some calories, but they are super good for us! I often just sprinkle teaspoon to the smoothie just before I blend it!

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As you guys can probably guess, it’s a smoothie- there isn’t anything hard about it. The only tips I can give you is the order to add your ingredients to the blender to avoid blockage/spill/mess

  1. Ice
  2. Greek Yoghurt
  3. Fruit- Strawberries and Raspberries
  4. Milk
  5. Protein Powder
  6. Seeds/Cinnamon/Nutmeg is desired.

Blend all ingredients and enjoy! Honestly- It is such a great tasting, healthy shake that will keep you energized and ready to tackle the day!

 

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XO