smoothie bowls and green juice every morning - cocktails and calamari every night 🤪🍹🌺
HELLO MONDAY 💐 I feel like my workouts have slacked a lil bit and my eating/drinking over the weekend was about a 5/10 (no regrets buuttt😅) so going to keep that all in point this week. Good luck all my fellow KIC gals 💛💗 #kicgirls #kicgirlscommunity #keepitcleaner
I was so excited to receive this amazing early Christmas present from @lofopantry
- I use their low FODMAP flour on a weekly basis so can attest that it is a fantastic and quality product 👌🏼 I also got some goodies from @mrsjonesthebaker
in the box, as well as some recipes and an awesome tote! I am one happy gal, thanks Lofo Pantry! 💕
Have spent the weekend in Chobani heaven 🌟🌈 So grateful to the @chobaniau
team for letting me test out the new FIT yoghurt range, all the flavours are 👌🏼👌🏼 I am now mango yoghurt obsessed 😋
After being told to cut gluten out of my diet for the well-being of my heath, I was a little frustrated and worried at to what I was going to do with my life. I struggled for a couple of weeks as I felt less energetic and craving all my favourite foods I knew I could not eat anymore. I had been following @goodnessmebox
for a while and thought it was time to invest into a subscription that was going to benefit me and my health. At last I finally received my first box and could not be more excited to start the monthly excitement of “what am I going to get this time”. 🍃🍎
Reliving Co-founder Lauren’s healthy hens day ✨ bridal squad in the Yang and Lauren in the Yin ✨
Two walks on a Sunday, what a dream! I managed to squeeze one in before work and after which totalled to 6.5km plus 6 hours on my feet at work! Now treating myself to a bath and some relaxing time tonight before bed 🥰😴 I hope everyone had an amazing Sunday 😽 #keepitcleaner #relaxation #sundays
Energy bites all prepped and ready for the week ahead! 🥥🍒🍫🥜 What’s your favourite go to healthy snack?
Sunday Runday 🏃🏼♀️
I've run at least a 5km every Sunday for nearly two years now it's just become a habit now. Some Sundays I try to talk myself out of it, but I always feel amazing after a run. Plus, if I need a little bit of motivation, a beautiful running track always helps!! 🏞️
frosé at the lawn with my ❤️
Progress comes in all shapes and sizes 💪🏻 over the past few months I have felt so much stronger, lifting heavier weights and beating personal bests 👊🏻 but I’ve also noticed progress in myself, I’m happier with my body, I’m more confident when I walk into the gym and I feel like I don’t have to cover up or hide, thats the kind of progress that is most important to me #selflove #progress #hardwork #sweat #gym #gainz #abs #guns #fitness #motivation #kicgirls
TRAINING | I am a big believer in doing exercise you enjoy, not forcing yourself to exercise in a way you believe you should.
I’ve recently cancelled my gym membership because I was hating it and dragging myself there and instead I have been doing @keepitcleaner
at home. Which I’m loving, it’s quick but still challenging. I can basically roll out of bed and my workout is done in 30 minutes....
Here I am in my post KIC messy bun, sweaty face hanging out in my half completed study 😂
Excited to smash out another week of training and I’m back working with a running coach this week too! So I am one happy little lady.
Been a little MIA on here because I just got so busy, which is a good thing, but my fitness reaaaallly slipped over the past few weeks. While I love KIC I just wasn’t feeling motivated to do the workouts even when I had the spare time to do them. So I’m taking a break for Keep it cleaner and trying out @sarahs_day #sweatittoshredit
8 week challenge to get myself back into shape and be the strongest I’ve ever been 👊🏼 today is day 1 and I can’t wait to see the results at the end of the challenge!!
If you’ve got a hankering for dessert tonight but don’t won’t something tricky, complicated or that will take ages, try my single serve fruit crumble! 🍎🍓🍑⠀
Find the recipe here http://www.thatlofolife.com/all-content/single-serve-fruit-crumble/
HAPPY SATURDAY ☀️ Originally I was going to workout at the gym today after work, but Melbourne really put on a show today with the weather. So I went down to the park for some sprints and body weight exercises. Honestly, putting a workout and sunshine together is the best possible combination, plus I got to cuddle some dogs as they walked past!
If it's still daylight where you are, get outside and move, even for five minutes, it's very rewarding!! 🌿 ⬇️ Here's the workout I did: ⬇️ Warm up:
3x 100m sprints (walk back)
10-1 (pyramid) squat jacks and push ups
3x 100m sprints
10-1 sit up with 1,2 punch and burpees
3x 100m sprints
10-1 reverse lunges and leg raises
20 donkey kicks
20 fire hydrants
Hollow body hold for as long as possible
Cool down stretch
Also, for those pyramid workouts, I always did ten reps of the harder thing first!!
To answer a frequently asked question: YES we will definitely be restocking our premium tights again but not until winter ✌🏼
It’s a platter kinda evening, every evening... in SUMMER TIME 🌞🥂💫
Let’s talk about FATS. Fats can be made in the body or consumed via food. They often get a bad wrap, but fats have many important functions in the body including ➡️ insulating and protecting the body and its organs ➡️ aiding in the absorption and transport of fat soluble vitamins (A, D, E & K) ➡️ regulating inflammation and immune responses and ➡️ aiding in brain development and function. It’s important to know that not all fats are made equal. Fats can be saturated, transaturated, monounsaturated and polyunsaturated, each of which have a different impact on our health.⠀
Saturated and Transaturated fats can be harmful to our health if consumed in excess by increasing the ‘bad cholesterol’ (LDL cholesterol) that contributes to the development of cardiovascular disease such as atherosclerosis. Examples of foods in which these fats can be found include coconut oil, margarine, butter, deep fried and takeaway foods, pastries and biscuits 🥐🍪🍰🍔🍟🍤⠀
Monounsaturated and Polyunsaturated fats are health promoting as they are believed to assist in both reducing ‘bad cholesterol’ and increasing ‘good cholesterol’ (HDL) thus promoting good cardiovascular health. These are what people refer to as ‘healthy fats’. Examples of foods in which these fats can be found include extra virgin olive oil, avocado, nut butters, nuts and seeds 🥑🥜🌰⠀
Omega 3 fat, which is a type of polyunsaturated fat is also beneficial for health as it helps to reduce inflammation in the body. Examples of foods in which these fats can be found in include oily fish such as salmon, canola oil, walnuts, seaweed and chia seeds 🐟🍣🐠🥜⠀
Avocado is one of my favourite food sources of healthy fats 🥑 And speaking of avocado can we all just take a moment to appreciate how perfect this one is 😍 What is your favourite food source of healthy fats? Let me know below 👇🏼
Today I bought a Christmas tree and made low FODMAP beef ragu, so I feel it goes without saying it’s been a good day 🥳 The recipe will be up on the blog in December, stay tuned 🍝
This vegan goulash is definitely a new favourite 🙌🏼❤️ #f45challenge
Just throwing out the trash @izzyworth
🤪 Who did their F45 training sesh today? 💪
here to brighten up your routine!
Add the best and brightest resistance bands to your workout bag today
range in 4 different resistance levels to suit any exercise and any fitness level
Shop premium @bonbon.bands
on Amazon Australia through the link in outlets bio
PASTA PASTA PASTA 🍝🍝 For this recipe I simply boiled and cooked @ceresorganics
quinoa spaghetti pasta and paired it with a simple tomato and spinach sauce (packed with fresh herbs for lots of flavour) 🥒🥦🍃 Simple tomato sauce is such a staple for pasta, and literally so easy to whip up when you don’t have a lot of other food in the house! Cheap, fast and easy to make for even the worst of cooks... pasta you have my heart! ❤️
pre 90 minute massage cocktail 🍸🌵 #bali
Leftovers for lunch are THE BEST!! 😍
. Today is my Saturday (like all nurses, sometime my weekends aren’t actually on weekends). I went to sleep last night having every intention of smashing a workout this morning, cleaning the house and KICing butt! But I woke up with a precious knee injury flaring up again, so I’ve taken it easy... washing my sheets, getting a summer glow thanks to @bondisands
and cooking some Choc Coated Biscuits from the new @keepitcleaner
app and tucking in to last nights Asian Fish Cakes with pumpkin and salads! . Today I am listening to my body, taking it slow and trying to heal so I can get back into gear as soon as I’m ready! . Sometimes it’s the rest days that matter more than the sweaty days!! 💭🧘🏼♀️
Having the @keepitcleaner
choc cherry protein bar to fuel my first day of holidays (uni is finally done!). @keepitcleaner
have an amazing line of healthy snack and drinks just to name a few things, that make adopting a ‘healthy’ lifestyle easy and definitely not boring.
Even though I do talk about a healthy lifestyle and brands like @keepitcleaner
making readily accessible healthy treats. I believe that this need to label foods as ‘good’ or ‘bad’ is one of the major factors which lead people to having unhealthy relationships with food. By adopting a healthy ‘lifestyle’ rather than seeing ‘eating healthy’ as a ‘diet’ where you have to restrict certain foods allows you to be flexible and gain enjoyment from what you eat. Through adopting a healthy lifestyle you should allow yourself to eat what you crave and not deprive yourselves of the things you love to eat just because it is viewed as unhealthy or a ‘cheat meal’. If you want chocolate you should allow yourself to have it, not feel guilty or use exercise as a way to compensate for what you ate.
This is why I love the messages that the owners of @keepitcleaner
promote. They see food as fuel, nourish their bodies inside and out, exercise for the way it makes them feel (confident, happy) rather than a way to lose weight. They allow themselves to eat chocolate and use food as a way to socialise with friends (especially when the food is the famous smashed avo from @shortstrawhawthorn
). They promote body positivity and accepting your flaws such as the dimples you have on your bum as they make you who you are.
Even though I had to stop the kic workout program, as unfortunately even with all these positive messages they were promoting, I abused the program and wouldn’t go a day without exercising before I allowed myself to eat. Hopefully with my changed perception on recovery and the amazing support I am receiving from my family and psychologist, one day I will be able to download the new app they just released and do the amazing workouts that the girls provide.
BAKING | not much makes me happier than coming home and cooking. Whether it’s making dinner for the boy and I or my fave way to unwind-baking. It’s my go-to to relax after work.
GF BERRY MUFFINS
1/2 cup almond meal
1 cup @aldiaustralia
GF self raising flour
1/2 cup @sogoodau
1 tbsp brown sugar
Strawberries & Blueberries -
Simple, easy and delicious 🍓
I think I’ve switched my smoothie kick for an oats kick, I’ve had oats errrryday for like a week now and I’m not stopping anytime soon
Today I mixed it up a little and here are the #deets
1/2 cup almond milk
1 tbsp @tropeaka
lean vanilla protein
1/2 cup mixed berries
1 tbsp @mayversfood
I mixed together the cacao oats sachet with almond milk and protein on the stove, once it thickened I mixed in half a cup of mixed berries and let it alllll heat up and mix together. Topped with a CHUNK of pb and some honey 🙏 and you’ve got yourself the perfect oats
The recipe for my low FODMAP (per serve) butter chicken is now up on the blog! Never thought I’d see the day I could safely have a bowl of butter chicken and not curl up in a ball 30 minutes later 🥘 Head to www.thatlofolife.com/all-content/low-fodmap-butter-chicken/ to get it!
POST NETBALL WIN💪🏼😋 had a great game at netty tonight! Tapping both ankles at the moment to prevent injury and let my left one properly heal! Feels great to smash out a good game before my trials tomorrow night! 😆🏐 #netball #keepitcleaner
Yesterday's EATS 🥙
I told myself this week I was going to eat more veggies and so far so good! Hope this will give you some food inspo. 😉
Breakfast: Chocolate oats with zucchini added ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Zucchini slice (thanks mumma) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Snack: Chewy granola bar ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dinner: Korean style pork on white rice with broccoli ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I also had a snack of mnms that I didn't get a decent picture off. This is around 1700 calories and I definitely thrive off this amount, I don't feel hungry at all and feel very content at the end of the night. 🙂 #kicgirls #healthyeats
A massive congratulations to @laura.henshaw
and the @keepitcleaner
team on the launch of their new app!! 💥Today we were taken through a workout by @djkfitness
et and boy was it tough!!!!! Thanks for having me 💪🏽💙~ I personally have been doing the kic workouts for a while and absolutely love it for its convenience, easy healthy options and quick workouts but most importantly it’s a big community supporting women 💕 Highly recommend keep kicking butt ladies ! 👊🏽
Needless to say I was a bit shocked when an email popped up in my Inbox yesterday inviting me to become a FODShop brand ambassador! It’s an amazing site that allows all of us dietarily-challenged folk to source a huge variety of low FODMAP products.⠀
They’ve provided me with an affiliate link, which means if you click it to do your shopping, I earn a little commission. If you’re planning to buy something off this awesome site, I’d be eternally grateful if you did so on this link: http://www.fodshopper.com.au?rfsn=1967527.bffe2f⠀
The link will also be in my bio! I’m so excited to create some delicious recipes using some products and sharing them with you. Thanks @fodshopper
Is your 'anxiety' ruining your intimacy with yourself and your partner? The thing about people "with anxiety" is that they are so in their head, and that's the exact thing that you DON'T want when you are trying to harness your femininity. 💋💃🏼 Also, the reason why I put "with anxiety" in inverted commas, is because is it not a possession, it is not a person and it is sure as hell not you. 🙅🏼 Anxiety, much like nervousness, excitement, butterflies, sadness and happiness are all feelings that we just get from time to time. You don't hear people saying "I have happiness" so you need to first stop saying to yourself "I have anxiety". Babe, newsflash, you have a head, a heart, and a body, you DON'T "have" anxiety. 💥⠀
Sex, intimacy and you being in your feminine is a fully 100000% present moment act. You cannot be in your head and also surrender, receive and feel pleasure at the same time. When you are allowing "your anxiety" to control you, you are disconnected from the purpose of sex and intimacy. ⠀
The. Body. ⠀
The full blog post is in tomorrow’s newsletter - sign up at monicayates.com.au (link is in my stories)⠀
Eggs and vegetables are a winning breakfast combo! These two recipes by @5adaynz
are full of healthy fats, protein and fibre to keep you fuller for longer with stable blood sugar. I know the baked avo concept is rather controversial but for what it’s worth I’m a fan 😛🥑 don’t knock it til you’ve tried it! #5adayNZ #BreakfastOfChampions
YIN - tights and crop combo
Went for an afternoon walk because the weather was so lovely then spontaneously felt like doing some sprints- I feel like that's what happens when you stop putting pressure on ~having~ to work out! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Also, PSA you can use this feature of the @keepitcleaner
app as a sprints timer & it works really well! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#kicgirls #keepitcleaner #sprints #running