Save the Date!!

The weekend of January 27th & 28th I am excited to announce that Josei Heishi are bringing me out to host a seminar at the World Class Martial Arts Centre in Philadelphia!

On Saturday the 27th of January I will be hosting a Seminar for both Females & Males from 1.30pm - 4.30pm. Then on Sunday 28th of January from 10am - 1pm I am hosting a Females Only Seminar!

Saturday's seminar is $60 and Sunday's is $50 but for all females who would like to attend BOTH seminars there is a discounted rate of $100! 

I am so excited for a great weekend and looking forward to meeting so many inspiring people! To register send an email to leeann@leeannmorris.com.

Create your own adventure with Macro Bowls!

Macro Bowls are not only super easy to make but jam packed with nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins! They are perfect for people who are time poor, constantly on the go or busy running around after your kids! The best thing about Macro bowls is there is no secret recipe or rules, you can literally add as many macronutrients as you desire!

Here's a quick breakdown on what makes the perfect macro bowl:

Greens | Spinach, romaine, arugula, kale, micro greens, sprouts etc.
Proteins | Keep it plant-based by choosing proteins such as tempeh, beans, quinoa and lentils or animal based protein such as salmon, tuna, chicken, turkey mince or eggs!
Healthy fats | Avocado, olive oil, nuts, seeds
Veggies | Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower or any other veggies that tickle your tastebuds!
Carbohydrates | Sweet potatoes, quinoa, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie). Key is to pick slow releasing carbohydrates to help you sustain your energy throughout the day!
Fruits | Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | Fermented veggies like kim chi or sauerkraut, homemade hummus..
Dressing | Keep it super simple with lemon juice and a dash of extra virgin olive oil or try my favourite combo of dijon mustard, tahini, lemon and apple cider vinegar!

My Favourite Macro Bowl Recipe!
This Macro bowl combo proteins packed & of course delicious!

INGREDIENTS
- 350 grams skinless chicken breast
- 1/3 cup uncooked quinoa
- 1/2 cup of green beans
- 1/2 cup of broccoli
- 1/2 avocado sliced
- 1/2 cup of sweet potato peeled and cubed
- 1 clove garlic minced
- 1 tbsp Tamari
- 1 tbsp sesame oil
- 1/2 tsp sesame seeds

INSTRUCTIONS
1. Preheat oven to 180c
2. Cook quinoa
3. Toss sweet potato in half of the sesame oil and place on lined oven tray. Cook for 20 minutes until golden.
4. Dice chicken and mix with garlic and tamari. Cook in hot frypan with the rest of the sesame oil until cooked through.
5. Steam the greens on the stovetop or in the microwave until tender crisp.
6. Portion the chicken, quinoa and veggies into bowls.
7. Sprinkle with sesame seeds and serve.

I would love to hear & see your macro bowl creation!

Carbs, Protein and Fats = ESSENTIAL

Life is all about Balance!

Let’s talk about Protein, carbs and Fats!

Protein is essential for the growth of muscle, hair, skin and bones. Whilst carbs provide your body with energy to fuel your brain and muscles. Fat is also incredibly important for insulation, brain health and the production of hormones. When protein, carbohydrates and fats work together they keep your body healthy and functioning. The carbs you eat give you energy while the protein builds muscles. Fats and proteins are essential in order to stabilize the blood sugar levels in your body and are best eaten together! To put it simply without carbs your body would not have the energy  it needs to workout and train  hard and without protein and fats you would not be able to build muscle or grow skin and hair and regulate your hormones and mood as effectvely. Demonstrating that these elements are equally essential for your diet!

This doesn’t mean you can go out and order a crispy chicken burger to ensure you include this essential relationship is in your diet. Instead you need to choose with care and be smart about it! The best protein choices are lean meats, eggs and tofu. The best carbs are whole grains, fruits and vegetables which offer more health benefits that refined grains! The best fats are monounsaturated olive oil and avocado as well as almond butter!!! Coconut oil has been shown to have a myriad of other health benefits also.

Some examples of nutritious protein and carb combinations that you can include in your daily diet include brown rice and broccoli with legumes, tofu or grilled chicken, grilled salmon with steamed asparagus and quinoa, low-fat cottage cheese with fruit or oatmeal and nuts! These food combos will take longer for your body to absorb therefore there will be a slower release into your body and a steadier energy source to keep you going!

Source: Muscle & Fit

OTP article, exercises to avoid during pregnancy

As fitness professionals, we are keenly aware that women are routinely given mixed information about training during their pregnancy. Unfortunately, this is partly due to the remaining stigma whereby pregnancy is treated as if it is an illness and women are expected to rest all the time and never exert...". 
http://www.otpbooks.com/sophia-drysdale-training-pregnant-…/
This my second piece about training women while pregnant. In this article I list situations and conditions to look out for as well as exercises that are a big no-no. BUt this noes not mean to stop exercising!!! Exercise has a myriad of benefits for the mother and the developing baby, which will help throughout pregnancy and during her labor, birth and recovery. Exercise or training programs need to be modified accordingly, rather than being stopped altogether. So just because there are things we need to look out for, that doesn't mean that pregnant athletes should stop their training and doing what they love.