MY CURRENT DIET:

I get this question asked a lot; I’d love to tell you all its all-raw, organic exciting foods but it isn’t!

I tell people what I eat and I usually get an odd response like ‘really, that’s so simple?’

Which is probably the best why to describe it – I eat simple and simple works.

I don’t enjoy cooking and my baking skills aren’t that great to begin with so I try to avoid the kitchen as much a possible!! #badhousewife

Just real, fresh food. I don’t cut meal groups on purpose and I don’t think anyone should completely cull entire food groups long term – this is just what works for me personally.

So seeing as you are all interested in my current diet structure here it is:

Mon/Wed/Sat

Meal #1
½ oats
1 cup berries
½ banana
1 egg white
1 scoop protein

Meal #2
x2 scoops 7.2 protein shake
1 cup berries
½ banana
ice & water to blend

Meal #3
½ chicken breast
Broccoli
100g Brown Rice

Meal #4
½ chicken breast
Capsicum
Broccoli

Meal #5
No carb dinner  (Saturday night I usually go out for lunch or dinner)

Tues/Thurs/Fri


Meal #1
x2 scoops 7.2 protein shake
1 cup berries

Meal #2
½ chicken breast
Broccoli
Capsicum

Meal #3
½ Chicken breast
Broccoli
100g brown rice

Meal #4
Dinner with small amount of carbs

Sunday – I eat whatever I want. No this doesn’t mean I stuff my face with blocks of chocolate and pasta until I cant move! (okay, this may have happened a handful of times!) It’ll probably involve a trip to grill’d or out for breakfast.

I’ll also have 2.5-3L of water per day, either a soy latte or espresso daily plus peppermint tea with most meals.

Remembering I AM HUMAN – I fall of the wagon and before I even realise what just happened I’m walking out of foodies with a tub of ben and jerries but I’m always back on track with the next meal following the above structure – none of this waiting until Monday shit anymore!

So there you have it the exciting life that is my eating!

I’m always up for helping you girls over come any problems you have when it comes to food and training - no question is a dumb question so don’t hesitate to ask!

Don't forget to sign up to my email's to receive these blog post directly to your inbox to ensure you never miss one!

>>>http://forms.aweber.com/form/57/1918517557.htm<<<

Stay Strong & Stretch,
Tel X

FOOD PREP: Failing to preparing; preparing to fail.

 I’m not going to pussy foot around the topic.

Majority of girls following my blog want to become stronger, leaner and overall badass.

I don’t blame you I’m on the same mission.

I train hard. I eat well. Results show.  

I feel powerful, confident and that badass feeling emerges.

Problem is I’ll (we) fall a day behind when it comes to meals, training and goals – the consistency is thrown out the window and I(we) find my/our self on the couch with a block chocolate and eating out almost daily because I/we haven’t PREPARED.

Being prepared is one of the EASIEST ways to stay healthy and achieve your fitness/body-based goals.

What should you do to start?

PREPARE a plan.

Every Friday I’ll write out a plan of what I’m going to eat that up coming week. 

Saturday I’ll do my grocery shopping in accordance to my plan.

Sunday I’ll PREPARE 3 days worth of food (Monday, Tuesday, Wednesday)

Thursday I’ll PREPARE another 3 days worth of food (Thursday, Friday, Saturday)

Sunday is ‘prep-free’ day. I eat what I want guilt free, knowing Monday comes and my health meals will already be waiting for me!

Prepping on Sunday literally takes me an hour – this includes Matt’s AND mine lunches for 3 days – plus our late afternoon light meals before work. Our dinners are cooked fresh each night, as are our breakfasts.

Here is what I cooked this Sunday:

-x6 chicken breast – x3 for Matt’s lunches. X1.5 for my lunches X1.5 for my afternoon meal.
-x2 cups of 40 second brown rice for myself
-x2 sachets of 90 second basmati rice for Matt
-A heap of broccoli
-A quiche for Matt’s afternoon meal.

Now for the next 3 days we do not have to think about what we are eating we just grab, heat & eat!

Can you see how this PREP work leads to results?

You are not constantly torn between ‘I know I should cook some chicken BUTTTTT a burger would be quicker’ or left at work with no lunch so you go and buy a coke and baguette.

Give it a go – it will not only make your life easier but also keep you on track to achieve your health and fitness goals.

Stay tuned next blog is my current diet!

BTW be sure to click on this link to receive these blog posts directly into your email inbox to ensure you never miss any information!

>>> http://forms.aweber.com/form/57/1918517557.htm <<<

Stay Strong & Stretch,
Tel X

Too much love to handle….

Love handles - such a nice name for such a troublesome area for most women.

I’ve been asked time and time again how to I get rid of love handles?

Well the thing is if you get ‘rid’ of your love handles completely you’ll be getting rid of one of the most feminine looking parts of your body – curves are sexy, curves are healthy.

Yes Tel I know this but I have TOO much love to handle….

Okay – so lets look at leaning out and toning rather then completely banishing your poor hips!

I, like most women hold excess fat (No I’m not saying I AM fat I just find this part super stubborn) around my lower stomach and hips. The following is a list of things I do to help those suborn areas:

FASTED WALK – Go for a walk EVERY morning before eating for 20-40 minutes & if you really want to up the experience – walk with ankle weights – I didn’t think this would make a huge difference but it leaned out my hips and legs dramatically.

PROBIOTICS – Gut health is very important, probiotics help reduce the bloat and helps your digestive system.

TRAIN YOUR OBLIQUES – Aka your side ab’s. Many people have different views when it comes to training your ab area – some say it is pointless as you don’t get abs by doing abs and I disagree. By training abs you are strengthen and growing your muscle by combining this with healthy eating your abs will pop. I’ll be posting an oblique workout in the next coming weeks stay tuned for it!

CARDIO/STRENGTH – This is different for everyone – if you still have quite a bit of weight to loose you’ll need to be doing a fair amount cardio to shred the excess weight first. If you are already quite small by doing too much cardio you will only eat away at what little muscle you have so you’ll need to up your strength training. Remember muscles burn calories don’t be afraid of the weights area in your gym! You will not turn into the hulk!

STRICT DIET – Sorry those soft bits aren’t going anywhere if you are still eating a heap of processed food everyday. Don’t over complicate this. Veggies are good. KFC is bad. Not rocket science and don’t even ask about quinoa and acai until you realise this.

KEEP HYDRATED – When you don’t drink enough water, your body will hold onto whatever water you do put into it. When you are drinking enough your body will utilise what it needs and expel the rest – you’ll notice once you start upping your water you’ll be peeing… a lot. This is a good thing!!! Aim for 3L a day.

TIME – Like with anything we do results will not happen over night. A good time frame for any MAINTAINABLE transformation is anywhere from 8-12 weeks even up to 6 months. Depends on where you are now and where you want to be. Just remember those small steps and progressions you do every day lead you to that ultimate end goal. Consistency is key!

Add these to your daily routine and let me know how you go!

P.S Looks like Royale Retreat will be ready to launch NEXT WEEK for our PRE-SALE VIP list – if you haven’t added your name to the list yet don’t stress you can do it by clicking this link below -

https://royaleretreat.wufoo.com/forms/royale-retreat-bali-presale-july-2016/

Stay Strong & Stretch,
Tel X

Royale Retreat VIP PRESALE

Royale Retreat launched July 19^th over on the beautiful island of Bali – it was a week filled adventure, growth and learning in every aspect of our lives – Royale Retreat, like many successful concepts started as an idea, I had seen other retreats and noticed none had exactly what I wanted and didn’t offer enough activities and knowledge – just a lot of free time and hefty price tags – from this idea I realised there was no reason why I couldn’t create something that included everything combining travel and fun whilst teaching, motiving and inspiring others to set targets and achieve balance in their life. 

While in the beginning it was only an idea I was always confident it would run well – and that was an understatement – the week was flawless!!! The team of 12 (including myself, co-host Georgie and our videography Glenn) set out and participated in activities that put us out of our comfort zone and left us feeling on top of the world – almost literally (surfing, stand up paddle boarding, snorkelling, various forms of yoga, pilates, volcano mt hike, team workouts, meditation, in villa sweat sessions, boxing, beach boot camps just to name a few!)

Along with the daily activities I also ran daily seminars on the body, health, fitness, balance, business and being – I taught the group how to create balance in their crazy lives to help achieve anything they set out do to – we went in deep to find out what makes us tick to dig out what we truly want. The whole team left inspired, motivated and are now a serious force to be messed with!

Now don’t get me wrong – although the above seems like such a lot to jam pack into 7 days everyone still had time to explore the island, practice their haggling skills and simply lay by the pool.

In creation of Royale Retreat I ensured there was the perfect combination of rest & play – it was absolutely astonishing to watch my idea become reality in such amazing form and with that said I’m VERY exciting to announce the realise of Royale Retreat July 2016 – dates are still being confirmed with the residence but it looks like the last 2 weeks of July.

I can however pop you on a PRE-SALE list – this pre-sale list does NOT ensure your position on Royale Retreat but it DOES ensure that as soon as Royale Retreat launches you will be notified immediately with all information before the general public so you can act promptly as I can only take a group of 10.

Please click the link below and submit your PRESALE form:

https://royaleretreat.wufoo.com/forms/royale-retreat-bali-presale-july-2016/

Stay Strong & Stretch, 

Tel

It launches TOMORROW!

Sorry I’ve been MIA the last 2 weeks I’ve been on Royale Retreat in Bali (more on this Thursday) but I’ve come back super inspired and I’ve been looking at new ways to give out more information & guidance when it comes to the female fitness world…

One thing I know is that a lot of females DON’T know what to do when they are thrown into a gym environment, many end up walking on a treadmill aimlessly for 30 minutes (or maybe an hour if in a walk off with the person next to them.)

Or perhaps they don’t have time to get to the gym or want to throw in an extra session for the week and that’s where I come in!

I’ll be recording a workout video each week to share with my awesome followers – it’ll range from weights, at home circuits, cardio finishers, bum and leg targeted exercise, pilates core work and much more!

So you’ll have access where ever and whenever you need it!

You’ll just need to make sure you have subscribed to my email list – if you haven’t that’s okay just click the link below – if you have stay tuned as first video airs tomorrow.

>>>>>> http://forms.aweber.com/form/57/1918517557.htm <<<<<<<<

Stay Strong & Stretch,
Tel X