3 No Equipment Workouts

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Want to know what the most remarkable machine is in the gym? This is a bit of a trick question because the most remarkable machine is actually your body. As long as you have a body then you have your very own gym. – Extract from upcoming book.

No equipment workouts mean there are no excuses.

Raining? Do the workout inside! Cold? You will soon warm up! Don’t have time? You have time for whatever you make time for! Away on holiday? You still don’t need equipment – these can be smashed out in your hotel room, at a park, at the beach. You can do it anywhere and any time!

Below we have three workouts that will get your body moving, heart pumping, and breathing heavy.

WORKOUT #1

  • 200 Mountain Climbers
  • 200 Squats
  • 200 Hot Hands
  • 200 Jumping Jacks
  • 200 Crunches

Comments: There are a few different ways you can complete this workout, and it can be modified to suit your fitness level. Firstly you can complete 200 reps of each exercise ticking them off one at a time. Or you can complete 200 reps of each exercise, but break it down, doing 50 of each exercise for 4 rounds (or something like this). Or if 200 is too much break it down and do a 100s challenge, completing 100 reps of each exercise.

WORKOUT #2

Circuit: Complete 3-5 rounds of each exercise

  • 10 burpees
  • 20 squats
  • 10 push ups
  • 10 sit ups
  • 50 high knees
  • 20 alternating lunges
  • 20 ab cycle

WORKOUT #3

  • 1 burpee
  • 2 lunges
  • 3 push ups
  • 4 jumping jacks
  • 5 squats
  • 6 sit ups
  • 7 hot hands
  • 8 jump squats
  • 9 leg raises
  • 10 caterpillars

This is a ladder workout; complete 1 burpee, then complete 1 burpee and 2 lunges, then complete 1 burpee and 2 lunges and 3 push ups. Continue this sequence until you have completed the whole ladder 1,2,3,4,5,6,7,8,9,10.

If you are unsure on any of these exercises please comment below and we will get back to you.

Mindset Makeover: Part 2/2

Welcome back for part 2 (the last part) of our Mindset Makeover blog. If you missed part 1 then I highly recommend you head over and check it out. I was thinking about writing yet another introduction into why mindset was so important BUT if you need a refreshing then also head back over to part 1 and endulge in that intro again. For now let’s check out what the definition of mindset is before dive deep into our next 7 topics….

‘The established set of attitudes held by someone’

BUSY 

When you ask someone how they have been, you often get the answer ‘busy’. But is your busy really worth it?

We all have the perception that we are constantly busy, but what is your busy? While we all have those household and everyday chores, they shouldn’t consume our lives. Majority of people claim being busy as all these things. Change your busy to something productive. We all have goals so get busy pursuing them, and then the next time someone asks how you have been you can say ‘freaking amazing because I am chasing my dreams’.

FEAR 

Fear can have two meanings…..

  1. Fear everything and run
  2. Face everything and rise

I think it is pretty obvious which meaning is more positive and beneficial to take on board. We create our fears in our own minds, and if we create them we can most definitely overcome them. I am not saying that you have to stop being afraid of things, but what you want to do is stop letting your fears dictate what you do. Start facing each of your fears head on and you will be surprised at the outcome. Just like everything, little steps towards the big goal.

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PHYSIQUE 

The world seems to have become so obsessed with physique, but is it doing you more harm than good?

Think about all these ‘fitspo’ and ‘fitspiration’ images you look at and answer this – are you focusing more on what the person looks like or what the quote of that image is actually saying? My guess is that it’s the image getting the most attention, and while this image may get you short term motivation to go and workout, it also makes you pick out your flaws, as you start comparing yourself to this perfectly photoshopped image.

I am all for having a great physique but it is not something that should consume your mind. Start eating more whole foods, drinking more water, and getting active at every chance you get.

Women want to know how to get a bikini body? Put on a bikini and rock it!

EXPECTATIONS 

We not only place high expectations on others, we also place them on ourselves. We have to realise that expectations often set us up for failure. We have to also realise that no one is perfect and while we all say we are going to do something that is not always the case – life has a funny way of getting in the way sometimes, but make sure this isn’t an excuse.

When expectations aren’t meet, take a chill pill, there may be a very good reason it hasn’t been completed. Or on the up note, when someone does met your expectations make sure you praise them and be grateful. Even reward yourself for meeting your own expectations – just not with food, you are not a dog.

PATIENCE 

We all want something and we want it NOW! No one wants to wait for something that would be so good to have right now, but this urgency is creating a trap for us all We find we start something, like a new diet or exercise regime and then we fall off the bandwagon. If we want to see results we need to slow down and look at the whole picture, not just the results.

Remember, ‘nothing worth having come easy’. Be patient and break things down into smaller steps. This way, when you have completed a step you have made a result.

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EMOTIONS 

Our emotions are a very powerful tool when used right. Learn to listen to your emotions, rather than acting upon them straight away.

Feelings of sad, happiness, fear, sexual energy, or even anger can motivate us to achieve great things.

Fear something? DO it anyway and reap the happiness you get at the end of it!

Angry? Hit your local gym and channel that anger into a hard hitting session on the boxing bag. You will feel like a weight has been lifted off your shoulders, and you will have taken a great step towards living that happy, healthy lifestyle.

Sexual energy? If you don’t have your partner around this is the best time to get to work, you will be buzzing with ideas and energy you can throw into your work.

Start channeling your emotions and use them to motivate you to move forward with your dreams rather than causing an argument.

BEING COMFORTABLE 

Most of us are comfortable in our own lives, working a 9-5 job for that same comfortable pay cheque. We go through the same routine everyday – get up, go to work, eat, sleep, and repeat. While being comfortable is definitely no way to live your life, it is usually these ‘comfortable’ things we hate, so why do we keep doing them?

Push yourself into an uncomfortable zone, no matter how big or small, and see yourself grow. Some ways to get uncomfortable; when you next go to the gym, try a new class or venture into the weights room if you’ve never been there before. Volunteer to do a chat at your local school or community group on something you are passionate about. Ditch the people in your life that are bringing you down, and learn to enjoy time alone. Leave that job you hate and set up the business you’ve always dreamed off. Travel the world.

Mind Makeover: Part 1/2

MINDSET…I have an absolute passion for mindset, because when it comes to health and fitness (or actually anything in life), nothing is going to change unless you first change your mindset. Your mind is a very, very powerful tool, you can use it to create the life you want, OR you can use it to make you hit rock bottom. Because I love mindset so much, and believe it is the most important aspect in all changes, and it is also the most underaddressed topic I have recreated this two part blog to showcase 15 topics and how you can easily shift your mindset around these things.

Mindset is so important that it is actually the very first topic covered in my upcoming book. Here is a little extract from (title isn’t released yet)….

While it is true that creating a healthy body helps create a healthy mind, I believe that having a healthy mind is your ultimate play for creating a healthy lifestyle. The mind is where we hold all our beliefs and therefore it determines what actions we take, as well as the actions we don’t take. When we get our mindset into a positive state, it makes all the other stuff easier. Understanding your beliefs will help you get to the underlying problems which you may never have known affected your health. Here’s to the start of your journey and a healthy mindset. 

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TIME 

We all seem to be short on time for one reason or another, but is time really the challenge? Think about your top three role models and answer this one simple question – ‘How many hours do they have in a day?’

My guess is that every single one of those role models have 24 hours each day, and the good news is – so do you! People all over the world are achieving great things in the same amount of time as people are choosing to sit on their butt watching TV. Figure out what matters most to you, value your time, and use it wisely.

EXCUSES

Excuses are these stupid little things that stop us from achieving out goals and dreams. No matter what the situation someone always has an excuse; and while they are using that excuse there is someone else out there using that exact same reason to push harder!

Ditch all your excuses by writing them down, and then writing an argument against each one. Banish your excuses today and you will never look back.

WORDS YOU SPEAK 

The words we choose to speak and think define who we become. We often find ourselves talking in negative terms without even realising it. By changing the way we talk, we can create so many more opportunities for ourselves.

Rid yourself of the worlds ‘Can’t’, ‘try’ and ‘should’. Example ‘I can’t afford that’ becomes ‘How can I afford that?’ 

Also the words you choose to say determine the way you feel, so next time someone asks you how you are, don’t just reply with a ‘fine’ or ‘OK’, change it up to something really enthusiastic. Don’t believe that words influence your mood? Sing Tom Jones ‘I feel good’ upon waking up and I bet you will feel great.

Remember if you think you can or you think you can’t, you are right!

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CHALLENGES 

Problems, we all have them but how we view our problems is our choice. First of all remove the word ‘problem’ from your vocabulary and replace it with ‘challenges’. Everyone likes a good challenge, as challenges help us grow and become stronger.

It is our choice how we wish to react to a challenge – we can either hide from it and pretend it’s not there, or we can take it as a great opportunity to test ourselves. Next time you are faced with a challenge I want you to take a couple of deep breaths before deciding what to do. Don’t let your emotions get the better of you. Instead think of how this challenge can open doors for you.

DIET

Diet would have to be one of the worst words in the dictionary. What diet generally means is cutting out an important nutrient so you drop weight fast, and then once you start eating properly again not only will you put the weight back on but you will probably gain a few extra kilos as well. Isn’t that a great deal!

So diet is another word we are going to banish, because it doesn’t add value to your life. Instead focus on lifestyle changes that you can incorporate into your everyday life, not just a quick fix program.

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COMPARISON

Comparing ourselves to others is a game we can never win. We often find ourselves comparing ourselves to fitness models on the cover of a magazine or a multi millionaire, and when we make these comparisons we always seem to fall short.

Why you shouldn’t compare yourself to….

Fitness models: While we all know these photos have been digitally enhanced somewhere along the line, these models only get to that small amount of body fat percentage for certain events. Don’t get me wrong I think they all look great, and a lot of hard work has gone into achieving what they have achieved, BUT it’s just not realistic long term.

Multi Millionaire: Get all the motivation and helpful advice from these people as possible, it will help you change your life if you put it into action. However, don’t compare yourself to them as you are on a different journey. Focus on where you are going, and not where they are.

The only person you should compare yourself to is the person you were yesterday.

RESPONSIBILITY 

While we can’t control everything that happens to us in our lifetime, we are able to control the way we respond to situations. Think or the word responsible as just that, response-able.

When we get caught in a situation it is our choice if we fly off the handle or take it as a learning curve and move on. Choose how you respond and live a happy, more positive life.

GRATITUDE 

We have so much to be grateful for in this day in life, however most of us pay more attention to the negative aspects of our lives. Think that no matter what you are going through, someone out there is experiencing something worse than you.

Stop focusing on all that is bad and start being happy and grateful for the things you have (these most definitely don’t have to be material things). Start a gratitude journal where you jot down different things you are grateful or happy about. I guarantee when you do this you will view your life in a much brighter light and notice things that you truly appreciate – some of these things you will more than likely have taken for granted before.

 

 

 

 

Feature: Christina – Reveal Yourself

When I think of Christina I think amazing recipes, awesome health information, good vibes, positive mindset and so much more, and that is exactly why I asked her to feature on our blog. If you haven’t already come across Reveal Yourself then you will be super excited to know that Christina has shared some super yummy recipes in this post, and you can discover all that goodness I am talking about. As well as cooking up a storm Christina features recipes every month in the Good Health Choices magazine, is a whole food and clean eating blogger, and have some wicked products, and best of all she shares the same belief as I do about how important our mindset really is. See what she has to say below and check out those awesome recipes…

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What is your all time favourite ingredient?                                                                                       Raw cacao powder. I love chocolate and have a sweet tooth, so I love creating recipes using raw cacao powder. Not only do I curb my sweet cravings, but I am nourishing my body with gorgeous dense whole food ingredients. I never feel like I am missing out. I add cacao into my bliss balls, smoothies, raw desserts and sweets.

Gluten Free Coconut Mousse Tart

Gluten Free Base
1 1/2 cup almond flour
1/2 cup coconut flour
2 Tbsp. arrowroot 
3 Tbsp. coconut sugar
Pinch of Himalayan pink salt
3 Tbsp. extra virgin coconut oil
3-4 Tbsp. water
 
Coconut Chocolate Mousse Filling
2 cups cashew nuts
1/4 cup coconut nectar syrup
3 Tbsp. extra virgin coconut oil
1/3 cup raw cacao powder
1/3 cup. coconut milk
1/2 tsp pure vanilla extract
 
Topping
Shaved dark chocolate 
Freeze dried raspberries
Coconut Flakes
Edible flowers 
 
Directions
Base
1. Add all ingredients expect the water into a food processor and process until the mixture is all combined.
2. Add the water in a table spoonful at a time and process a little longer until the mixture comes together (you may need to add one more table spoon of water if the consistency is to dry).
3. Pour the mixture out and knead slightly, then shape into a ball. Wrap in cling film and place in the fridge while you make the coconut chocolate mousse filling.
4. Preheat the oven to 180C.
5. Grease a tart tin (ideally a removable base) with coconut oil.
6. Remove the tart mixture from the cling film and place in the tart tin. Using your hands press the mixture evenly to cover the base and sides. Make sure that it is flush with the edges of the tin.
7. Prick the pastry base with a fork and place in the oven for 10 minutes. Just keep an eye on it so it does not get too brown.
8. Remove from the oven and set aside to fully cool before add your mousse mixture.
 
Coconut Chocolate Mousse Filling
1. Place your cashew nuts in a bowl and soak for at least four hours or overnight.
2. Drain and rinse the soaked cashew nuts and place into a high speed blender.
3. Add all the remaining ingredients and process until smooth and creamy.
4. Place in the fridge while you cook the tart base.
5. Once base is fully cooled, remove from the tart tin and pour in your coconut chocolate mousse mixture. Spread evenly.
6. Place in the fridge for up to two hours before serving. When ready to serve decorate with your toppings. It will keep in the fridge for a couple of days (but probably will not last that long).
ENJOY!
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What does health mean to you?
Health to me is made up of three parts: it’s about how we nourish our bodies, mind, and soul. Each are equally important to achieving optimal health and wellbeing. It is important to nourish our bodies with nutritiously dense whole foods and move our bodies daily. Nourishing our minds by continuing to learn and evolve. Expand our knowledge and thoughts. Read inspiring and enriching books, watch documentaries, attend events. Finally and truly most important, nourishing our soul. Find things that ignite your passion for life. That make you happy (bring JOY) and allow you to shine from the inside out.
What is your favourite inspirational quote? 
OMG I have so many, at the moment I love….
‘Start each day with a grateful heart’
Every morning before I rise I lie in bed and set my intention for the day and also reflect on what I am grateful for in my life. These thoughts set the foundation for your day and reflect how you show up and engage with the world around you.
Favourite workout track? 
At the moment I do yoga most days so my music is often relaxing and mindful. But when I am working out at the gym or dancing around at home with my girl, I love anything that gets the body grooving…. from Justin Bieber, Bruno Mars, Taylor Swift, Adele, Justin Timberlake, Beyonce… anything popie…I also love 80’s music and have a secret love of Spanish pop music (any music sung in Spanish sounds so much better).
 
Three people you would love to have dinner with? 
Melissa Ambrosini, Rebecca Campbell, and Robin Sharma or Tony Robbins. How enlightening and insightful would this dinner party be (and I am sure lots of fun).
What are you currently reading? 
Light is the New Black by Rebecca Campbell (snap!), one of the best books I have read and a must read for everyone. So enlightening!
Favourite way to workout? 
I love my early morning walk along the bay with dog Leo. I love being out in nature, it nourishes the soul. At the end I love to sit and meditate for 10-20 minutes. I call it my before breakfast nourishment. Wakes the body, mind, revs up the metabolism and set the intentions for the day ahead. I also do 4-5 yoga classes a week. Yoga truly nourishes the body, mind, and soul. I also love getting out with my family, walks in nature, bike rides, playing with my daughter Sofia…you are working out while having fun and spending time with your family.
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What is your number one throw together meal? 
Green smoothie bowl, topped with my Reveal Yourself Berry Cacao Granola that I developed last year. Breakfast is my favourite meal of the day. I love making smoothie bowls, especially green bowls that are loaded with goodness. It is like having a dessert for breakfast!
1 cup chopped frozen banana
1/2 cup frozen mango
1/3 cup chopped pineapple
4 mint leaves
1 cup kale leaves
1 cup spinach leaves
Juice of 1 lime
1/4 of coconut water
1 Tbsp Moringa Powder
 
Topping:
1/3 sliced banana
2 Tbsp freshly chopped mango
2 Tbsp Reveal Yourself Berry Berry Granola
 
Add all ingredients into your blender and process and until smooth and thick. Pour into a bowl and top with your toppings
Advice for how to make 2017 your best year yet? 
Start yoga if not doing weekly, yoga has truly enriched my life both physically, mentally and spiritually. Move your body daily and get out in nature more. Take a whole food approach to your eating and learn to nourish your body right, so you can sparkle from the inside out.
There are so many websites, cook books, social media to give you so much inspiration. Checkout my website and Facebook for lots of wholefood recipes and ideas to nourish your body.
Read more books, books the evoke your thought and get you excited about your life. Attend course/classes – (I started pottery, been on a meditation course, attended yoga and dance events, been to Wanderlust, starting a painting course).
Start a daily gratitude diary and create a happy photo wall (take photos or polaroids when something makes you smile or feel happy and peg it up on your photo wall).
Take on a mentor, whether a spiritual/person mentor, or a business mentor.
Have more fun, try new things and let your hair down more. Plan trips, get aways, romantic weekend away with your partner. It is amazing how a holiday or mini break can totally recharge the body and mind.
Do things that ignite the soul and mind. Start living and evolving to truly ignite your passion and purposes in life. Make it a year of lots of new discoveries and adventures.
 
 

Featured Fav’s -May 2017

Holy crap June is nearly here! In fact it’s least than 24 hours away, where did those 4 months go??? But never fear, the end of each month always brings a post about my favourite things for the month, and May is no different, so see what I have been crushing on the past 31 days.

I AM CO DELIGHT BOX

If you are over on our Instagram or even Facebook you would’ve seen me posting about the I AM CO subscription box that I absolutely love!!! Every month a box of amazing health products turn up along with recipes, yoga move of the month and more. I love this box because it is packed with so many products I already love, as well as products I have never tried before and they end up becoming my favourite of all time (and possibly feature on this list). Find out more here.

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BLUE DINOSAUR PALEO BARS

Now here are one of those awesome products that I discover in the I AM CO boxes. This month we got to try Blue DInosaurs brand new flavor Banana Bread. Now to be honest I had never even seen these bars before, but it was a major battle to not just rip the wrapper off and eat it straight away….it didn’t end up lasting till the end of the day. I enjoyed these bars so much that I headed off to my local organic store and bought a whole heap of flavors…again they didn’t last long. I purchase my bars from Naturally Organic in Albany, but make sure you check out their website if you want to know more.

PUMPKIN SOUP

It is funny how our taste buds change. I never ever use to eat Pumpkin, it was one of those vegetables that made me screw my face up, but now I really enjoy it. You really can teach your taste buds to like something. With the colder weather and sickness kicking in soup is a go to meal, and pumpkin soup is definitely one of my favourites. Check out my recent recipe.

CLEAN EATS FROM A FLITHY MOUTH

Ok, ok I have been rather sick the past couple of days and that has lead to me having time to aimlessly scroll through social media, and although I have always followed this page, I now have a massive love for the no bullshit approach it takes. Clean Eats from a Flithy Mouth posts recipes, amazing nutritional information and more. Yes, she swears a lot but that is who she is and we are all praising authentic people. If you don’t like the swearing then don’t follow, but if you are after some no bullshit info then definitely check out the Facebook page, I promise you won’t regret it!

Sick of my shit…

You have probably heard the saying before that social media is only someone’s highlight reel, they only post what they want you to see, and this can be done in real life too. We put on a mask and people think that you have everything together, when really you could be like me right now and be so sick of your shit that you know it is time to really make some changes! So is it too late now to say sorry?

Sorry for what? Sorry that I have been distant, both in person and on social media. My Facebook posting has been pretty crap if I am being honest with you, and I am really missing my routine of sharing workouts, and weekly challenges with everyone. My blog posts were going so well with two a week, but then they became a rarity, which isn’t so bad because I don’t want to bore you with a post that I have written ‘just because’. I am all about providing value people. I am sorry not only to everyone I come in contact with but also myself; because I have been treating my business as a hobby, and I know there is so so so much more that I have to give, and I know that I really can help so many people change their lifestyle for the better. I am also sorry to myself for beating my body up since this bloody achilles injury that happened in May last year – the bad food, the non-existent training, I am sit of it all, it is time to say goodbye to that shit for good.

I am currently writing a journal entry for myself titled ‘Sick of my Shit’ and it goes into a lot more personal detail than what I am willing to share here, but let me take you through the basics so you can see where I am at, how I got here, and how I am going to make damn well sure that I get out of here.

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Let me take you back almost a month, where I was enjoying an amazing time in Panama and Costa Rica. Since before I left, and while I was away I was designing all these grand plans on what I was going to do when I returned from Central America, but something threw a spanner in the works. Something I had believed in for approx 7 years was coming to an end, it was something that I had to say goodbye to. It was something that made me feel lost, it made me question every thing. All those personal and business goals came to a bit of a halt as I was so unsure on where I was now heading, in fact I was so unsure on what I had been doing those past few years of my life. Rather than coming home and smashing my goals – taking my business to new levels and getting on top of my injury so I could return to fighting, a whole lot of procrastination, sleeping in, Netflix, and chocolate…wait there was also pizza, took place. And you know where that got me? To this point of being SICK OF MY SHIT!!!

So what exactly is it that I’m sick of?

I am sick of treating business like a hobby. As much as I freaking love what I do, I do run a business and I have some massive goals within the New Zealand health and fitness industry, so it is time to redirect my focus and make shit happen. To give you a bit of an idea I am now currently a small garage gym offering personal training and fitness classes, however after refocusing you will be seeing a lot more coming from Fitness Dynamics including a gym, online coaching, clothing, affiliates, retreats, books, workshops, and more.  Ways I am making this happen is with goal setting, lots of planning, working with experts, knowing why I want to achieve all this, having an amazing support network, and making sacrifices daily to make this all come to life. Make sure you are watching this space so you can see it all unfold. Plus our social media channels will be blowing up again with amazing content including recipes, fitness challenges, workouts, information, and so much more so what are you waiting for….get over there and start following!

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Another thing I am sick of it how I have been treating my body. I am not going to lie to you, this achilles injury has had me all kinds of messed up. It is probably the injury that has effected me the most, and I have had knee and ankle surgery. It has made me cry, it has made me mad, it has made me stuff my face, it has made me go running even though I know I really shouldn’t. It even made me give up kickboxing, which is something I HATED doing! This injury made me feel like a bit of a hypocrite, because when people become injured I always tell them to continue focusing on everything they can still do, because at the end of the day it is a mindset thing. This is what I did at first, I didn’t let it get to me, I did everything I was still able to do, but then I cracked. I couldn’t take it anymore! Do you know how hard it is as a personal trainer, someone who f***ing loves fitness, to sit there and watch their clients workout, unable to show them what it is you want them to do…… (No question mark, because it’s really not a question, it’s a statement that said a big f*** you in my direction). It hurt me more than I let on to anyone, in fact in hurt me enough to get to 10kg over my fight weight, although my amazing clients did pick up on it and they supported me like crazy, and for that I am truly grateful. But enough of the pity party, this week I returned to kickboxing, although I have to take it slow and I haven’t thrown my first kick yet (any volunteers on who wants to catch the first one), I am super excited to be slowly getting back into it. To overcome this feeling I am going to do everything in my power to get this injury to 100% again – this involves injury prevention techniques, physio, massage, specialist appointments, rehab exercises, and a super strong mindset. I will be fighting again soon!!!! This will all be achieved through similar methods as my business; goal setting, planning, support, and so much more.

It really is time to make shit happen and make 2017 the best freaking year yet!!!! Since making this decision there are already new and exciting things happening, and I can’t wait to see where it all leads to. Is there anything shit that you are sick of? If you are write about it, talk about it, let it out, and then f***ing do something about it!!!! And if you have been following the 100 day challenge I am doing on Facebook then you will notice that it is going to get kicked up a notch!

Winter Pumpkin Soup

Brr it’s cold in here….The last couple of mornings my first thoughts have definitely been ‘Holy shit it’s cold’. Yup those winter temperatures has definitely hit home in New Zealand. As much as I would love to stay wrapped up in a blanket while in my sweats, hoodie, and uggs that is just not going to happen. So instead we hit the kitchen to create some healthy comfort food that will not only warm your soul, but also your insides.

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Ingredients

  • 1.5kg pumpkin, peeled and chopped
  • 2 carrots, peeled and chopped
  • 1 red onion, peeled and chopped
  • 50g butter
  • 1.5L water
  • 2 garlic cloves
  • Black pepper, to taste
  • 1 teaspoon sea salt
  • Fresh herbs and cream to serve (optional)

Method

  • Place all ingredients into large pot and bring to the boil without a lid.
  • Once boiling reduce heat and simmer for 30 minutes until all vegetables are soft.
  • Allow to cool sightly and the blitz in a food processor or blender.
  • Serve with a drizzle of cream and fresh herbs of your choice.

 

Feature: Krystle – A truly inspirational woman

Drum roll please for this amazing lady…..! You may not know the name yet, but believe me when I say Krystle will be someone you all come to learn and absolutely love. I am teaming up with this amazing lady and we are going to conquer the world…starting with one of our favourite places New Zealand – so watch this space, announcements will be made in the upcoming months.

I first meet Krystle when we were both working in the same gym, and I am so grateful that I have her as a friend. Even though we haven’t been in the same town for year’s we have stayed in contact and supported each other. We have so many passions in common including health and fitness, writing, inspiring people, and helping others achieve their wildest dreams.  Krystle has recently started a blog, and I am loving every post, so please make sure you check the bottom of this post for all her social media details and check it out. See what Krystle has to say below…

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Tell us a little bit more about your blog and what you wish to achieve with it? 

I sincerely believe that within each of us is a small seed of our own special greatness. That we all have some bit of brilliance that was meant to be our gift to the world. Inspolifeblog exists to inspire that greatness, and fuel that brilliance.

I labour in love to write ultra-value adding insights that will benefit and empower my readers and provide them with keys to unlock their own personal success and fulfillment.

This is my deep passion and desire – that this blog will INSPIRE your DREAM, EMPOWER your SPIRIT, and give you COURAGE to pursue your best life.

What does health mean to you? 

In short, I consider health to encompass much more than food and exercise. Health is about feeling good and having the energy and physical ability to live the life you are passionate about.

For me that looks like:

  • Eating nutritious food I enjoy that gives me lots of energy throughout the day, helps me fight off sickness and leaves me feeling good.
  • Moving my body in a way that makes me feel happy, strong and empowered.
  • Looking in the mirror and loving who I am, who I am becoming and being proud of my body – the way it looks and what it is capable of.
  • Enjoying a lifestyle that makes me excited to get out of bed and live each day.

What is your favourite inspirational quote? 

At the moment I like this: “Never trade respect for attention”. – Unknown

The world makes it very easy to give up who we are for what we want, to lower our standards and character in order to gain immediate but temporary gratification. You will never win by losing yourself.

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Favourite workout track? 

All night by Icona Pop – Bit old school but it really gets me happy lol… and Metallica that gets me amped haha.

Three people you would love to have dinner with? 

I find questions like this really hard! I’d like to say the names of some profound individuals who have changed the course of history etc, however my honest answer would be my family because they all live overseas and I rarely get to see them. My close friends have loved and encouraged me through all the years of my life and I have so much respect for, and my partner who is an incredible cook and such a beautiful human being.

What are you currently reading? 

Jess’s new book! Watch this space folks! (Love it when someone gives me a little plug).

Favourite way to workout? 

I do love a good dance blow out, but if we are being technical, Boxfit, interval training and strength training gets me really happy.

What is your number one throw together meal? 

I am super not creative when it comes to the kitchen. I just do the basics really well. Some steamed broc and carrots with halloumi and a juicy piece of steak or chicken breast cooked to perfection is pretty standard in my house. #salivate!

Advice for making 2017 your best year yet?

Kick fear in the butt! Seriously! Fear will limit your life and rob you of so many wonderful experiences and opportunities. Yes sometimes decisions involve a huge amount of risk and can leave you in the foetal position on the floor in a pool of tears and a world of heartache…but those times are only for a season and being the badass that you are, you will pick yourself up and start over again. There is nothing wrong with that. What would be wrong is never taking those chances and never knowing just how awesome things could have been. Make your days count. Live life on your terms. Know what it is you want and go for it.

Find Krystle on Facebook and her Blog

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Feature: Kim and Maree from Motivate Me NZ

Our next blog feature welcomes these two amazing women who are the proud new owners of Motivate Me NZ! If you have been one of the few who hasn’t indulged in social media, or if you are not from NZ then let me give you a little bit of info on what Motivate Me is all about. Motivate Me is an online community that brings women of all ages, shapes, and backgrounds together in a supportive environment. They share recipes, workouts, mindful tips, and help each other not only in the good times but also those times that can be a struggle. Motivate Me is such a refreshing concept, as it removes that tall poppy syndrome we seem to struggle with in New Zealand; rather than women tearing each other down this is a community that is all about lifting each other up. If you want to find out more then make sure you check out all the links at the bottom of this post. I am super excited to see what these two inspiring ladies bring to the community and wish them all the best of luck with their ventures. See what they had to say below…
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What does Motivate Me mean to you? And how has it helped you on your journey? 
Kim: For me it’s the support and inspiration the MM ladies give to one another. They are there for every single person with whatever they need.  It has helped me get out and do things I probably wouldn’t have thought I could do and I hope that me getting out there inspires someone else to give something a go too.
Maree: To me it is the inspirational women that share this journey with us. The encouragement and support that Motivate Me generates is so contagious that you can’t help but want to get out there and try new adventures. It has given me the courage to really step outside my comfort zone and know that I have 1000 women behind me saying ‘let’s do this!’
What does health mean to you? 
Maree: A balance with everything food, work, family, exercise and time for yourself, if you can get the mix right then you will feel fantastic, it’s not easy and I am not sure I am there yet but am working on it.
Kim: Now health means balance to me. It’s not a quick fix, it’s a lifestyle built of food, exercise, sleep and creating a lifestyle you enjoy with people you love.
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What is your favourite inspirational quote? 
Kim: Hmm, I have so many. This is a favourite though. ‘Keep your squats low and your standards high’.
Maree: Changes quite regularly but the favourite at the moment is – ‘Do what you can with what you have where you are.’Theodore Roosevelt.
Favourite workout track?
Maree: Living on a Prayer – Bon Jovi for some good yelling and making me move.
Kim: Shut Up and Dance. I love the fast beat and always gets me singing and makes me pick up the pace.
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Three people you would love to have dinner with? 

Kim: Mike Hosking (I think we have the same dry humor), James Corden (how fun would that be), and Adele (major girl crush – think we’d be hilarious together)!

Maree: Oprah Winfrey (imagine the stories they would go all night), Dr Libby Weaver (so much inspiration and knowledge about how we should be living), and Hilary Barry (so many sides to this amazing lady).

 

What are you currently reading? 
Maree: Sunniva Holt – The Hustle Life….great reading, inspiring powerful read.
Kim: Not reading any books at the moment, I am constantly reading NZ Trail Runner magazine and NZ Good Health for tips.

 

Favourite way to workout?                                                                                                                   Kim: If I have a big block of time, run/walk intervals for a minimum of 2 hours or a Crossfit class with lots of deadlifts. And I love Les Mills Body Balance class.

Maree: Ideally a decent walk/run on a beautiful day but if weather and time don’t allow then it’s a Fitness Blender workout at home or a yoga session.

What is your number one throw together meal? 

Maree: Thai green curry, fast and heaps of flavor packed with heaps of veges.                       Kim: Ben Warren’s Be Pure Chicken Cordon Bleu – delicious with a simple green salad and homemade clean mayo.

Kim: Ben Warren’s Be Pure Chicken Cordon Bleu – deliciousness with a simple green salad and homemade clean mayo.

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Advice for making 2017 your best year yet?                                                                              Kim: It’s about your journey, no one else’s. Stop with the self judgement, the wheel is well and truly fallen off that wagon cause we love who we are! And surround yourself with people you care about, spend time with those you love and enjoy precious moments with those close to you.

Maree: Listen to your body, take time for yourself..if you can do this it will balance out life. Your goals and decisions will be clearer and more achievable. Remember to tell the people who matter – they do!

Find Motivate Me online… Website  Facebook  Instagram

 

That Kombucha Buzz – Smoothie Recipe

Smoothies are a funny thing in the health and fitness world, they either get a really good rep, or a really bad one. This is because while smoothies can be a great way to pack a nutritious meal, a lot of store bought smoothies are also filled with crap. I love smoothies, and I make them almost on a daily basis, however I will very rarely order one while I am out, unless I know exactly what is in it. My solution to making sure you’re drinking the right type of smoothie is to make it yourself. Here is a smoothie recipe that packs a buzz with its liquid ingredient being Kombucha.

What is Kombucha? 

Kombucha is a fermented, and lightly sweetened tea. It is a beverage that has many health benefits including good gut health, improved digestion, aids weight loss, increasing energy, detoxification, and supports your immune system.

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INGREDIENTS

  • 1 cup Daily Organics Original Blend Kombucha
  • 1/4 cup blueberries
  • 1/2 cup mango
  • 1/2 lemon – juice

METHOD

  • Place all ingredients in a blender and blend until smooth.
  • Enjoy!

 

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