BELIEVE + NOURISH + RESTORE A FORTNIGHTLY MINI E-MAG TO HELP YOU CREATE A HEALTHY LIFESTYLE THAT YOU LOVE
ISSUE #1 • OCTOBER 2013
WHAT’S THE BEST DIET & EXERCISE PLAN FOR YOU?
KEEP IT SIMPLE 3 DELICIOUS & QUICK RECIPES FOR BREAKFAST FREE WORKOUT: ADD THIS CIRCUIT TO YOUR MIX!
THE PERFECT DIET & EXERCISE PLAN FOR YOU By Sharon Taylor
Let me break it to you not so gently. The perfect diet, the perfect workout plan, or the perfect body does not exist. The quest for perfectionism is bound to cause heartache and tears at some point, so instead, think of it like this… There’s no such thing as perfect, but there is such a thing as perfect for You!
iscovering ‘perfect for you’ might take some trial and error. It might take some time and it will definitely take you knowing, listening and understanding your body and mind in the nicest possible way. And that is all part of this big, glorious journey of life and the quest to be healthy, fit, strong, happy and grounded. So, let’s break this down…. If there were no such thing as the perfect diet, that would mean there could be no such thing as good food and bad food, or cheat days, treat days or off-plan days. If there were no such thing as the perfect workout plan, there’d be no need to put huge, unrealistic expectations on yourself to train at 100% everyday for weeks on end. Just days where you listen to what
your body needs, and if that’s a gentle walk and stretching or complete rest, then so be it. There’d also be no reason not to move your body out of fear you’re not going to do it ‘right’. If there were no such thing as the perfect body, then there’s absolutely no need to judge or compare the size of our butt or shudder at our tummy in the mirror. Instead, what we have today would be perfect for us, right now. Of course it’s totally ok to work towards the change you may want to see in your body, but, I believe that first we must make room for acceptance and love for what we have, otherwise we don’t recognise the changes and never be satisfied, as there’ll always be something not quite ‘perfect’.
I’m a personal trainer and my perfect diet includes cake, wine, chocolate and gelato, not everyday, but often. I make the choice to include these foods in my life. I make it my priority to source good quality products made from real ingredients and without artificial flavourings, colourings or additives, mostly. This works for me. My body tells me when I’ve indulged a little too much and I listen. I make my health a priority and mostly this is reflected in what I eat. It’s perfect for me! Truth be told I love the way I feel after I’ve finished exercising more than the actual workout. So yep, sometimes my mind wins and I don’t train for a week. And this works for me, because now I don’t beat myself up. I’ll walk, rest and be confident that next week I will get back into it, and I do. This is working for me and at 36 I’m the strongest and fittest I’ve ever been. It’s perfect for me! I’m a personal trainer, and I’ve had a baby, so yep, I can look at my tummy and sometimes all I see is the wobbly, scarred bit below my belly button. But most of the time I choose to see the outline of my abs or the shape of my waist. And I choose to be proud that my body is capable of having a baby and squatting with 75kgs across my shoulders. It’s perfect for me!
Garlic Avocado Toast
with Tomato & Basil
Serves 2 1 ripe avocado 1 large heirloom tomato, sliced into 1/2 inch rounds 1 small bunch basil, thick stems removed thinly sliced 1-2 garlic cloves, minced a few slices of your favorite bread balsamic vinegar for drizzling
Lemon Bliss Balls
salt and pepper to taste
step 1: In the food processor, process the cashews and oats.
1 cup rolled oats 1 cup raw cashews 10 medjool dates pitted 1 tsp vanilla extract 1-2 tsp lemon zest 1/4 cup water 1-2 tsp lemon juice
step 1: Toast bread in the oven or toaster.
step 2: Add the dates, lemon zest, vanilla and water until a dough starts to form.
step 2: In a large bowl combine the avocado, garlic, salt and pepper. Mash until well combined yet still a little lumpy.
step 3: Roll into balls and stick in the fridge for 30 minutes to set. Enjoy!
step 3: Spread avocado mixture onto each slice of toast. Top with tomato, sliced basil, a drizzle of balsamic vinegar, salt and pepper. Enjoy!
Cinnamon & Date Smoothie 1 banana 4 large dates, pitted and chopped 1 cup almond milk 1 tbs pure maple syrup 1 tsp of chia seeds 1 tsp cinnamon a light sprinkle of sea salt a few ice cubes. Easy! Place all ingredients into a blender and blend until smooth. About 1 minute.
Love your walks but want a little more? Add this circuit to the mix!
Hit It & Quit It Circuit ✦ 5 Min jog or walk for warm up ✦ 20 x Jump Squats ✦ 20 x Step Ups ✦ 20 x Shoulder presses ✦ 20 x Sit ups ✦ 20 x Tricep Dips
HIT IT AND REPEAT: 4
THE ULTIMATE 30 DAY KICK-START PROGRAM IMAGINE THIS: A Certified Food & Wellness Coach teaches you how to eat, what to eat and why to eat it. They tell you that the missing link to all of this is the exact thing that you think you need to give up — PLEASURE & FUN. You learn how to feel better than you have in ages, and your will feel great from the inside out & none of it is really all that hard because you’ve designed it around what YOU like.
Want the good news? You don’t have
to just imagine it. I’ve put together my Ultimate 30 Day Kick-start Program & Detox to help you design a healthy lifestyle that you love. It will help you to lose weight (and then manage it), to have more focus & be more productive and to help you have more consistent levels of energy. No dieting; just plain good-old-fashion healthy eating, learning to listen to your body and figuring out what works best for YOU. This program is entirely online, delivered straight to your email inbox to complete at your own pace. But you won’t be alone. The program is about progress NOT perfection.
The program helps you to set sustainable boundaries for you, so that you can incorporate things you want in your life (e.g. alcohol, sugar, caffeine) but not in a way that comes at a cost to your valuable health. The program helps you set healthy habits not restrictions. “I feel great have lost 2.5kg in first week and 2 cm off my waist - that’s just a bonus though as I really wanted to do this program to clean up my eating habits. Exercise is not a problem but I am from a long line of comfort eaters and I’m irresponsible around food (well I used to be ;)) thanks again — I’m really enjoying it!” —Katie, mum of 2, Brisbane
Get your copy of the program here and start today! www.leancleaneating.com/products/ultimate-kick-start-program
Adriana is the founder of Lean Clean Eating, a food coach, a fitness trainer, an author and a speaker. Over 6 years ago Adriana packed in a successful but totally unfulfilling career as a Senior Accountant for a large glitz CBD firm, to follow her passion for health and fitness. Now she specialises in fitness, food and health coaching. Adriana is passionate about ensuring the path is enjoyable and maintains that it’s not hard when you know what to focus on!
Sharon is the founder of Eat Sleep Move Love which is based on something that makes her feel strong, confident, healthy and happy – exercise. Her mission is to help beautiful women like you, discover your strength and be in awe of your body, because it’s capable of amazing things. She also wants all women to be proud of their bodies and to feel and look amazing, whatever YOUR amazing is. Sharon helps you achieve this with a combination of personal training, EFT and coaching.
For more great advice from Sharon, please check out her blog here: http://eatsleepmovelove.com/read-my-blog/
Download her book ‘The Lean Clean Eating Plan’ for FREE at www.leancleaneating.com (valued $29.95)