Need an ENERGY BOOST

As the Christmas & end of year period is fast approaching, this is definitely a time when we need as much energy as we can get! If you are finding yourself feeling lethargic mid-afternoon, struggling to stay alert throughout the day or just straight out exhausted, you are not alone! Luckily, there are some really easy ways to boost your energy levels which often only requires you to make some small changes to your routine!

1. FOCUS ON NUTRITION
You would be surprised how much the food you eat affects your energy levels! Not only do you need to ensure that you are fuelling your body with the right balance of protein, carbohydrates and fat but pre and post workout nutrition is exceptionally important as it can help your performance during your workout and assist in recovery! Here are a few healthy energy boosting foods!

• Fresh Fruit - Fruits with peels, like bananas or apples, are good choices to take to work or when you're on the go.
• Nuts - In particular Cashews, almonds, and hazelnuts which are high in magnesium, that plays a key role in converting sugar to energy.
• Hard boiled Eggs - rich in amino acid tyrosine which helps improve alertness and perk you up!
• Lemon & Water - Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy.

2. STAY HYDRATED
Did you know that one of the first signs of dehydration is feeling tired or exhausted? Not drinking enough water can be why your energy levels are low and you feel exhausted. Don’t just drink water when you are thirsty! Make an effort to sip on water continuously throughout the day, with more around training times.

3. MOVE YOUR BODY EVERY DAY
Incorporating regular exercise into your routine will actually boost energy levels. When engaging in physical activity it sends oxygen and nutrients to the cells of your body, which helps your heart and lungs to work more efficiently and boosts energy levels. You don’t need to be a gym junkie or run a marathon to get the benefits — moderate levels of activity will help with increasing energy levels and reducing stress and tension. Try adding “incidental” exercise into your day, such as taking the stairs, go for a 10-20min walk at lunchtime or walk around whilst on the phone. The little things really do add up!

4. ADD SUPPLEMENTS TO YOUR REGIME
The benefits of supplements are so underestimated!! By adding supplements to your daily routine it can help with optimising your energy production and improving your nutrition and overall health! When I discovered and introduced Juice Plus+ supplements  into my daily routine I have only reap all the amazing benefits! Juice Plus+ Capsules literally contain only vine ripened, freeze dried fruit and veggies! If you want more info on Juice Plus+ or to purchase some click here.

5. MAKE SURE YOU GET ENOUGH SLEEP
Sleep is the most factor for recovery and energy production. Ensuring that you get an adequate amount of sleep will assist mental health, hormonal balance, and muscular recovery. Aim to get between 7-10 hours per night.

6. DON’T LET STRESS CONTROL YOU
We often feel like there is nothing we can do about stress, but we have a lot more control than you might think. Taking charge of your stress will allow you to tackle problems and clear up any cloudiness around your thoughts and emotions! There is always a way to relieve pressure and relax. If you are looking for tips on how to chill out, check out last weeks blog on Meditation here!

7. SEE YOUR DOCTOR
If you have actively tried all the tips above and you are still struggling with constant fatigue, there may be an underlying medical condition such as anemia, diabetes, thyroid dysfunction or hormonal problems! Make an appointment with your doctor who will be able to help you get on the right track!

Home Workout Videos available for 6 DAYS ONLY!!

I will be launching my new workout videos at the end of the month. They will be sold in a fitness bundle for almost 70% off. But they will only be available for 6 days!!!

These videos are a result of my years of experience as an athlete, a trainer/coach and are designed to sculpt muscles and burn fat at the same time.

These workouts can be done any time, any where. All you need is 30 minutes, a mat and some hand weights! Perfect for the busy mom or when you are travelling. 

My Home Workout Series includes 7 video workouts that focus on a different aspect of fitness to work your entire body that tones and sculpts as well as builds cardiovascular fitness and burns fat:

1. Full Body Sculpt
2. Full Body Cardio
3. Sculpted Shoulders & Arms
4. Shapely Legs
                                     5. Toned Tummy                                     
6. Booty Blast
7. Zen, Strengthening through Lengthening

Stay tuned for more info so that you can receive them at a huge discount. And remember, these are only available for 6 days!

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

Quick look back at the Grapplin' Girls Event in Seattle

What an awesome weekend!!

I was lucky enough to be a guest instructor with along side the amazing multiple time world champ and total badass Hannette Staack for the Grapplin' Gals event in Seattle. The weekend was kicked off with my Co Ed Seminar on Friday followed by a Women's Seminar on Saturday where I was able to meet some truly inspiration peeps! 

We were also lucky to be joined by 6 other black belts who show case their skills. It truly was a huge event!

A massive thank you goes to the Grapplin' Gals is the organisation and Sonia Sillan who organised this amazing event!

Sleepy Brain = Sleepy Body

You might not believe it now but being short on sleep can really affect your weight! Yes I know we all live such busy lives and sometime you need to make sacrifices to complete all your jobs but this is something that should become a priority!!

 Do you find yourself reaching for a large latte or two to get you through the day?! Or have you been tempted to skip a workout because you're too tired and get take away for dinner? Well this can not only explain the reason why are you are struggling to lose weight but may cause you to be less motivated to get moving! 

Ensuring you get enough shut-eye is as important to your health, well-being and your weight as are diet and exercise! Achieving less than seven hours of sleep per night can reduce and undo some of benefits from weight loss. As when you have a “sleepy” brain it ultimately sets your brain up to make poor decisions, therefore dulling the activity into the brain's frontal lobe that is in charge of decision-making and impulse control! (TIP: Don’t do your weekly grocery shopping on little sleep!!)

Other than the effect on your brain function, insufficient sleep can affect your levels of insulin. Insulin regulates the metabolism of carbohydrates, fats and protein by promoting the absorption of, especially, glucose from the blood into fat, liver and skeletal muscle cells. So when insulin is functional well, the fat cells remove fatty acids and lipids from your bloodstream and prevent storage. BUT if you consistently don’t allow yourself enough sleep you will become more insulin resistant eventually leading to excess insulin which ends up as stored fat in all the wrong places!!

 Enough of the fact and onto some tips to help you ensure you get at least 7 hours of sleep!

• Shutdown your computer, mobile, and TV at least an hour before you head to bed
• Keep your bedroom for only sleep and sex! Think relaxation and release, rather than work or entertainment. So try and avoid having a desk or computer in your room, save that for the office or kitchen bench!
• Create a bedtime ritual. Instead, take a warm bath, meditate, or read.
• Stick to a schedule, waking up and winding down out at the same times every day, even on weekends.
• Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime.  And steer clear of soda, tea, coffee, and chocolate after 2 p.m. (Keep in mind this is different for everyone!)
• Ensure your room is dark as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it!

These tips are pretty basic but trust me they you will see the results!

My Girls in Gis Seminar Review

Last Saturday, I had the privilege to be a guest instructor at Triton Fight Center in Broken Arrow, Oklahoma. It was so amazing to be teaching so many women. Thank you Girls in Gis for the opportunity and Triton Bjj for hosting us.

And most of all a huge thank you to the 150 Ladies who came! I feel very honoured to be able to share my knowledge and experience with such an inspiring group of women!

Already counting down until the next Girls in Gis Event in Las Vegas on August 27th! Stay tuned for more info!!

The Queen of Spices

Turmeric may be one of the most effective nutritional supplement due to its major benefits on not only on your body but on your brain! Turmeric really is a superhero spice! It contains a wide range of antioxidant, antiviral, antibacterial, anti-fungal and anti-inflammatory properties! To add the to the list of benefits, it is also loaded with many nutrients such as protein, dietary fibre, Vitamin C, Vitamin E, Vitamin K, Sodium, Potassium, calcium, iron, magnesium and zinc! And it has been found from over 6000 + studies that when turmeric is compared to conventional medicine its benefits EQUAL that of many pharmaceutical medications!!

As well as all the benefits above it has been found that a particular component of turmeric has the ability to prevent premature aging, reduce depression, manage arthritis and blood sugar!! How amazing is Turmeric!

Turmeric is one of those spices that can really be added to any meal, breakfast through to dessert! To help you with including Turmeric into your day I have included a few yummy recipes below. This shows you how simple it is to add extra nutritional value to each and every meal!
 

Day Starter

1 cup of coconut water
½ a teaspoon of turmeric (fresh or dried)
½ a teaspoon of ginger
Juice of a lemon
½ teaspoon of sea salt
½ teaspoon of cayenne pepper or ground chilli (optional - for an extra ZING)
1 teaspoon of honey (optional)

Place ingredients in a blender and give it whirl. Add lemon juice, sea salt and honey to taste!
 

Tropical Green Cleansing Smoothie

2 cups fresh kale
2 cups coconut milk
2 cups pineapple
1 cup mango
Juice of ½ lemon
1 Tablespoon fresh ginger
¼ teaspoon to 1/2 ground turmeric to taste

Blend all ingredients until smooth and enjoy!
 

 

Turmeric Omelette

2 eggs
Handful of Spinach
Handful of kale
1 Medium Sweet potato, diced & pre cooked
Handful of chopped Cherry tomatoes
Teaspoon of turmeric

Whisk two eggs with turmeric, pour into a lightly greased with coconut oil pan.
Pour the whisked eggs into the pan, allowing it to settle for a bit.  Then place on one side of the omelette, spinach, kale, sweet potato and tomatoes. Leave it to cook for a little then flip the opposite side to close it up like a sandwich.
Leave to cook for few minutes.

Remove from pan and serve with some avocado, salt and pepper to season.
 

Turmeric Chicken

Marinade
2 x Chicken breast
Tablespoon of turmeric
2 sprigs of oregano
Juice of a lemon

Dressing
2 x tablespoons of Greek yogurt
Tablespoon of turmeric
Juice of ½ a lemon

Marinate chicken breasts for 30 minutes to 1 hr in the fridge. Pre-heat the oven at 250 degrees. Place chicken breasts on baking tray and cook for 30 minutes or until golden. 

While cooking prep the dressing, 1 tablespoon of turmeric with Greek yogurt and a touch of lemon juice and stir.

Serve Chicken with a grated carrot & zucchini, corn, mixed beans of your choice & a handful of spinach! ENJOY!

All you need to know about Protein Powder!

Keeping in theme with last weeks blog post on Protein! I thought I’d provide you guys with a little insight into the world of protein powders!

What are Protein Powders?
Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including:

• Rice
• Egg
• Milk
• Pea
• Hemp

Along with the raw form of protein, many company fortify their products with vitamins, minerals, greens, additional fats, grains, fibre and/or thickeners.  So although protein powders come directly from whole food sources, they’re not whole foods themselves.

For Vegetarians and vegans, rice and pea isolate proteins are powerful on their own. But mixed together, they're the first vegetarian protein that can compete with animal-derived proteins and meet the demands of hard-training athletes!

Next question! Why would I want to use a protein powder?
Regardless of your individual goals, its important that you get enough protein in your diet and protein powders can be very helpful if you aren’t getting enough from whole food!

As the protein market has exploded with an array of brands, values and ingredients! Here is a list outlining the strengths and weakness.

• Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.
• Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.
• Milk protein (includes whey, casein, calcium caseinate, and milk protein blends) – May enhance immunity, high in BCAAs, contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.
• Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based.
• Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based.

Just remember you get what you pay for so by choosing the “cheap” protein powder you most likely buying into a product with higher amounts of lactose, fat, filllers etc..

Ps. Pre Order of My Spring into Summer 7 Day Meal Plan is available now! Click here to secure your copy!