Your Health is Wealth!

Weights, Wine & Woo.. a few of my favourite things. Join me and learn how to create more wealth with optimum health!

 

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The Crew

Meet my business buddy, Toffee (aka Toffemeister General!). I get some of my best ideas when we're out in the woods together. 

When I'm not out with the Toff or behind the laptop, you'll find me in the kitchen ❤️ cooking up a storm!

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Feed it, Move it, ❤️ it

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Upper Body Workout

We should workout because we LOVE our body, not because we hate it. 

This workout will target your upper body and please remember, form NOT speed!

 

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Neck Pain

Got neck pain from too much time at the laptop? This short yoga practice for "Yoga With Adrienne" provides instant relief. 

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MUNG BEAN & COCONUT CURRY

I would eat this for breakfast, lunch and dinner. Seriously. Easy to make, nutritious and delicious. I'm incredible grateful to "Hey Nutrition Lady" for this lusciousness. 

R E A D

This will 100% raise your vibration

"We Vibrate What We Create"

Let me introduce you to Angelika. We met at the Mastermind in Sundance in September and she introduced me to sprouting and activating foods. Holy 💩 I cannot tell you just how much difference this made to my mindset, my body shape and my energy. 

Follow the link and discover how you can experience the benefits of sprouting in your business!

 

Feed it, Move it, ❤️ it

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Heart Pumper!!

I recorded this workout with my sister a couple of years ago whilst on holiday in Cornwall.  This is a heart pumping full body workout... give it a try. You'll LOVE it. 

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Streeeetcchhhhhhh

I've been seriously guilty of inadequate stretching, which always leads to back pain and tightness in my hamstrings and hip flexors. 

But we also get tight and inflexible from too much sitting 😳.. So give this stretching sequence a go and see how different you feel. 

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Veggie Tahini Lentils 

Made this tonight.. oh my, totally yumtastic!

A recipe from GoodFood, it's easy to swap out veggies you don't like and there's plenty left over for tomorrow. 

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Feed it, Move it, ❤️ it

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Workout Anywhere

As a business owner, sometimes you're gonna travel. And you still need to workout. This 20 minute blast from The Body Coach is perfect (and it's low impact!)

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Ong Namo

"To call on our highest consciousness to receive"

This is Mind, Body & Soul practice.. a powerful 10 minutes to intend your day. I regularly use this as part of my morning routine or to reconnect when stress, anxiety or overwhelm start to take over. 

LISTEN
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Orange, Fennel & Rocket Salad

I ❤️ this dish. Fresh, cleansing, opening. Sometimes I mix out the orange for mango and I often add some fresh parsley. 

Why not soak some almonds over night and add them too for some extra goodness?

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Feed it, Move it, ❤️ it

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How to do a squat RIGHT!

If you want to drop body fat and build muscle, you want to utilise the big muscles of the legs.

One great way to do that is with squats. BUT... if you don't do them properly your risk injury. This woman does amazing instructional videos so be sure to watch and then subscribe to the Howcast channel. 

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To Roller, or Not? 

Every had DOMS? Struggled to get up and down the stairs or sit on the loo after a tough workout?

If so, then you may have been advised to use a roller. I'm not here to say yes or no and certainly not in an expert capacity, so I've found some resources for you to help you make your own decisions. 

Read on.....

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Thai Inspired Falafel

In case you didn't know, hubby and I have embarked on Joe Wickes 90 Day Health and Fitness Plan.  I just decided that 2020 is the year I get in to the best shape of my life, and I need help to do that. 

HOWEVER.... I do like to mix things up so I took one of the programme recipes and gave it a bit of a makeover.....

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I Didn't Die. The Moment That Changed My Life

Meet the incredible Rebecca Mountain. Fellow CHPC and dear friend, I was blown away by Rebecca's story. It's a real testament to the truth we NEVER know what's going on in someone's life!

Watch this incredible interview by clicking on the picture. Enjoy xx

Feed it, Move it, ❤️ it

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What is N.E.A.T How Can It Help You Get In Shape?

It's called "Non Exercise Activity Thermogensis" and basically means how you can burn more calories without working out (VERY simplified!).

We are in a world where so many people are sedentary for MOST of their day. Even if they work out, 30-60 minutes of exercise may not be able to make up for the 12 hours sat down.

I found a great article by Chelsey Rose to help you understand more and give you tips on how to increase your NEAT.

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Fat Loss Lie #1

Fat loss and weight loss are NOT the same. So if you are stuck in the calories mindset and are avidly monitoring your intake and "burning" it off with exercise, you could actually be creating the environment to store MORE fat!

My entire outlook to food and my body changed when I trained with Jade Teta, co-founder of The Metabolic Effect. So if you want to find out how to eat the right calories for fat loss, check out Jade's article below. 

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Gluten Free, Vegan Pizza 

Yes, this tastes amazing. Adapted from Joe Wicks' 90 Day Veggie Plan, I've made this vegan and gluten free.

You will need to dabble with the amounts of flour and yoghurt to get the right dough consistency, but it's super worth it.

 Give it a go and come and share your toppings at Your Rich Life

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What Would I Say To Someone New To Business?

Neale and his wife, Hayley, were my tutors when I studied to become a fitness professional. I loved them from the start. Not just experts in their craft but they were always working on the dream.

They now run their own very successful training company, Parallel Coaching, and are expanding at an exponential rate. 

This interview may be rather long so I would highly recommend you schedule time to start watching because there are golden nuggets here for all business owners who want to achieve BIG!!

Feed it, Move it, ❤️ it

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Kettlebells Rock 

During my incarnation as a personal trainer, my Kettlebell classes were always rammed. I absolutely LOVED running those closes (mmm, ponders whether I should just do them for fun now!!)

Just a couple tips. A kettle bell swing is NOT a squat. It's a HINGE from the hips. Think about a good ol' pelvic thrust. PLEASE check out youtube for some instructional videos first or you could do yourself a real injury. 

Start with a lower weight and perfect form BEFORE hitting the heavier weights. 

Here's is a fab, intense workout from my favourite, Joe Wicks. 

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Supporting Other Business Women

I always pay attention to the people in my community and circle who actively support me. One of those women is Vicki Palmer. She shares my posts, comments and cheers me on.

I LOVE Vicki's insta - where she shares her health and fitness journey as well as how she is growing a very successful business. 

Click the link below and give Vicki and follow and be sure to mention #YourRichLife

FOLLOW
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Energy Boost Juice

Another expert that I'd love to share this week is the beautiful Aisling FitzGibbon.

Aisling helps move people from fear to trust and we had a great chat on her podcast this morning about this.

She also kindly offered to share this amazing energy boosting recipe with us (and who doesn't want more energy?). You can find out more about what Aisling does at her  website

 

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Feed it, Move it, ❤️ it

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Hand Up if You Know You Spend Too Much Time In Front of The Lap Top?

Well that would be me! I do take regular breaks but I know there is still plenty of room for improvement when it comes to my tech time.

It seems to be aggravated even more now that I've started to use weights again in my workouts - so it's time to add more self care in to the routine.

This week, I want to share another wonderful woman doing good in the world. Lisa Marie is a Pilates and Fitness instructor and has a brand new YouTube Channel. I'm sharing this video as it's all about the problems of too much desk time.

It's only 5 minutes long and packed with great info. Take a watch and then support Lisa by subscribing to her channel. 

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Which Exercise is Best For Fat Loss?

Fat loss and weight loss are not the same and I'm in the fat loss camp all the way.

There is no denying, as we get older, losing fat can be harder so it's important we understand the right type of exercise and nutrition plan to help us do that.

I found this great article from PopSugar which explains things really simply.

Plus, she has an awesome YouTube channel, filled with workouts you can do at home! Check out the PopSugar channel here and hit READ below to access the article.

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Vegan Black Bean Quesadillas

I'm addicted. Seriously. I could eat these for breakfast, dinner and tea! Super quick and easy.

How to: In a bowl mash up a tin of black beans (drained) with 70g vegan cheese, 2 tsp each of ground cumin and coriander, 1or 2 finely sliced red chilli's, juice of 2 limes, bunch finely chopped spring onion, 1/2 finely chopped red pepper and a small bunch finely chopped coriander. Season with salt and pepper. 

Cook: 4 Corn (or gluten free)tortillas or wraps. Place one in a non-stick frying pan over a lower heat. Load in half the ingredients, place another tortilla on top. Cook for 3-4 minutes on each side. 

Serve with salad and smashed avocado. YUM!

(If you're avo obsessed like me, find 14 amazing avocado & toast recipes below from Olive Magazine.

 

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Feed it, Move it, ❤️ it

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Do You Want a Great Life?

Meeting and working with Nicola and David has been a complete eye opener for me and here's what I can tell you 100% truth.

WHEN YOU UP-LEVEL YOUR HEALTH, YOU UP-LEVEL YOUR SUCCESS. 

As leading, world experts in the field of macrobiotics, David And Nicola offer products and services to help everyone from the inquisitive beginner to the serious chef.

As a High Performance Coach, I spend a lot of time talking about Energy and Physiology with my clients and as someone who has been 90% vegan and gluten free for 6 months now - I am a walking testimonial for the benefit to mental health as well as physical vibrancy, when you focus on your nutrition. 

Check out their facebook page below to find out more...

CONNECT
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Mini Cinnamon Roll Cheesecakes (Keto)

If you are in my FB or Email Community, you will know that my dad recently got re-diagnosed with cancer.  This time, they have advised against surgery and instead suggested radiotherapy to manage the tumour.

Now, I've been telling my dad since initial diagnosis several years ago, change your diet. But because I wasn't wearing a white coat, he and mum didn't listen. Last week however, a new surgeon was the first Dr to tell him "cut out sugar". And what do ya know.. he listened. 

As I was cooking Sunday Roast for them, I decided it was the perfect opportunity to make something that would help him feel better about his new choices. 

They were SO good, the whole family ate them! (although I have a way to go until they look like the picture above lol).

Big thanks to "All Day I ream About Food" for their great content on insta, fb and website. 

 

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Get off yo'ass!

My hamstrings have been super tight since I've started using weights again. But boy do I love those deadlifts. 

However, it's not just working out that can cause problems. SITTING for too long can create niggles, that turn to pain, if you don't deal with them. 

Here's what I recommend:

1. Set your timer to move regularly. I work in 50/10 minute blocks and during my 10 minutes "off" I'll stretch, walk around, jump up and down on the spot. Move the Ki.

2. Make sure you STRETCH properly after a workout. When I was a PT, people hated "wasting" time doing this but guess who ended up injured?

3. Throw some yoga in to your week. I finished my workout off yesterday with 45 minutes of yoga. The video below was awesome for my hamstrings and lower back... give it a go and let me know what you think. 

 

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