My SECRET go to recipes….

I LOVE simple & healthy meals that don't require a lot of prep work - if I read a recipe and it has over 5 ingredients OR I can only pronounce half of them I abort mission immediately - I finish work at 8:30pm almost every night so the quicker a meal can be made the better for me!

Don't get me wrong I CAN cook - I just feel like I'm better at other things like guitar hero, sudoku and training people. 

So as loyal followers I'm going to share with you 2 of my favourite go to meals - these meals require little prep work, they tick all nutritional boxes I need & they are super delicious! 

SECRET RECIPE NO.1 SPAG BOG 

What you need:
-500G Extra lean beef mince
-250g packet 90sec microwave basmati or jasmine rice
-1 Jar regular pasta sauce 
-Handful (the bigger the better) of spinach
-Small sprinkle of light cheese 

Method:
Brown mince in a non stick fry pan on a low heat. 
Add sauce and simmer
Put rice in microwave for 90 seconds
Add spinach to mince and mix
Pour rice into a bowl
Put mince into the bowl
Spinkle with cheese

This serves me and Matt with Matt obviously having a lot more then me and there is usually a small amount of mince let over for either wraps the next day or we give it to the dogs. 

I'm for real - THAT.IS.IT!!!!

SECRET RECIPE NO.2 SWEET POTATO & SPINACH FRITTA TOPPED WITH AVO AND RICOTTA 

What you need:

-100g sweet spud grated
-2-3 egg whites 
-Small handful spinach chopped

Method:
Mix together and pour into frypan.

While cooking make topping:
1/4 avo
1 tablespoons light ricotta
Smash together and serve as shown.

Makes one. 

SO easy I know!!!!

Give my two yummy & super easy recipes a go and let me know what you think! Don't forget to tag someone who would love this or share it for all your friends to see! 

Stay Strong & Stretch, 
Tel X

#SHREDDINGFORTHEWEDDING For Brides-to-be…

September 18^th 2016 – The day I become Mrs Prince – Chantel Maree Prince to be exact.

I’m excited as f*ck and it all became so much more real when I picked out my wedding dress.  

Which is tight – without giving too much away it hugs my skin from the top almost right down – this means every nook, cranny, lump & bump will be seen. (My mums voice instantly comes into my head ‘what lumps & bumps’ & ‘I want your lumps & bumps’)

I know every bride-to-be always wants to look 110% on their wedding day and I am no exception to this – with what seems like every second post on Facebook being an engagement announcement what better time to write about ‘shredding for the wedding’ in hope to give the many brides-to-be out there some guidance and tips on what I will be doing to become the HOTTEST bride ever – modest I know but IDGAF.

I’m all about structure so once I have a plan of attack set out in front of me I find it super easy to achieve what I set out to do.

I do this by setting up a table of ‘things’ I MUST achieve everyday.

Similar to the table below:

	MON	TUES	WED	THURS	FRI	SAT	SUN
FASTED WALK
GREENS

What I need to do daily is clearly set out in front of me & as I complete each thing they get a tick. 

I aim for EVERYTHING to be ticked.

But Chantel what sort of ‘things’ MUST I achieve everyday?!?!

Well this changes from person to person but for me who is a chocoholic and sugar addict who hates cooking, who can have troubles with digestion, who can also forget to drink water, who struggles to do any form of hardio (cardio), who wants maintain size and strength while leaning down, defining arms/back and improving posture, who doesn’t want their quads to grow any bigger but wants booty gains BUT also want to have a social life these are the ‘things’ I would incorporate and why.

(BTW see how specific I was ^^^^ you must be specific to know what you want!)

- FASTED WALK – no doubt you’ve heard me talk about this before. Walking for 20-40 minutes first thing in the morning before you’ve eaten not only wakes you up and fires up your metabolism but because you are walking before you eat you are burning fat directly rather then energy from food. BONUS POINT – Add ankle weights to help shred fat faster.

- GREENS POWDER – To fill in any nutritional needs, it’ll give you energy, beat cravings, help with digestion plus you just feel bloody good for doing it! I use 7.2 and can hook you up with some if you need just message me. BONUS POINT – if it’s cheap and from you super market its more then likely crap.

- PROBIOTIC – Bloating common? Look at taking a probiotic to help with digestion and gut health. No one wants a bloated bride (especially in my dress) BONUS POINT – because it has live bacteria in it you must store this product in the fridge – I like BioCeuticals

- MINIMUM 3L WATER – When you don’t drink a lot of water your body holds onto whatever water you do drink giving you a lovely ‘puffy’ look! So to avoid becoming ‘puffy’ drink a minimum of 3L of water a day – this will ensure your body is super hydrated and will release any water it doesn’t need. BONUS POINT – if you have skin troubles it’ll also help clear this up!

- NO PROCESSED SUGAR – AKA leave the chocolate and lollies alone!!!! Yes this includes ice-cream, slices, cookies, sugar free foods, raw foods, fat free foods – it’s all rubbish KA-PEESH! BONUS POINT – it takes 2 weeks to break a habit get past 2 weeks and you’ll find this a lot easier as sugar is actually addictive – watch ‘That sugar film’ for some extra motivation.

- TRAIN HEAVY (3 times per week) – Training heavy will make you bulky. False. The foods mentioned above will make you bulky. If you want lean muscle mass you must lift heavy. I’ll mostly be making my programming glute and back focused. BONUS POINT – PAY someone to write a specific program for you – if you’re dropping thousands of dollars on a wedding don’t get tight when it comes to getting your body in fine form – this goes for specific food help too. I’m available to help with both.

- HARDIO (2 times per week) – It’s hard, I know but just do it. Sweat melts fat. BONUS POINT - Trick yourself by going on adventurous hikes.

-ESPRESSO – This is the only thing that makes me a morning person – if I’ve told you I haven’t had my morning coffee run the other way. BONUS POINT – compared to your usual latte, espressos have minimal calories and zero sugar!

- BODY BRUSHING – Don’t know what this is? Google it. It’s a simple method of rubbing the body in a circular motion, I do it once I’m dry and I’ve just gotten out the shower. It helps reduce cellulite and firms skin. BONUS POINT – after body brushing instead of using moisturiser use coconut oil for a deeper hydration.

These are ‘things’ I have on my daily check off sheet – what I would suggest for you would be to write down your bad habits that you know are leaving you FEELING sluggish & frumpy some common ones may be:

No alcohol.
No soft drink.
No takeaway.
Green veggies with dinner.
8 hours sleep.
Make training.

This will create a personalised check off sheet specifically designed for you the bride-to-be.

Stay Strong & Stretch,
Tel X

Pregnancy & training – my views & opinions whether you like them or not!

On the way home from my 9:15am sessions yesterday (which in fact is ALL Mums – who for the record are KICKARSE) I heard a ‘news’ update-

Michelle Bridges under scrutiny and deemed ‘irresponsible’ for her post birth training schedule consisting of a combination of walking and running only 3 weeks after birth.

ARE YOU SERIOUS?

What makes me so frustrated about this is the actual post they are referring to Michelle clearly states – ‘I am a professional trainer and have been for 30 years’ it isn’t like she is a non-active female giving running and walking a crack for the first time. She’s Michelle Bridges for god sake.

Secondly what REALLY got me is that it is perfectly okay for Mum’s both during and post pregnancy to lounge around blow out and eat & drink every thing in sight but when they have an interest in health & fitness heaven forbid they too are deemed irresponsible and it becomes ‘news’, piss off.

Think about it, when there isn’t a little human in you & you decide to live off junk and become sloth like you know your self this isn’t great for the body and you end up feeling like shit, let alone having a little human in you and doing that.

IT IS PERFECTLY okay to move & make healthy eating options - insert mums reading this thinking she doesn’t know what she’s talking about, she’s never been pregnant – if I’m offending you it’s okay it is only because deep down you know what I’m writing is true and yes continue on to tell me ‘wait until you're pregnant blah blah’

Thirdly how the hell is this news?
I don’t watch the news. It is filled with rubbish and this is a clear example of what’s wrong with the world. It’s all backwards and when I step out of my happy bubble and re-connect with what’s going on by watching ‘the news’ it only leaves me frustrated or depressed.

I don’t know if it’s the water or the toilet seats at Royale Fitness but I have almost 10 mum’s to be training - as well as a handful of new mummies who trained right up until birth and are now back at training again. Yes, every case is different - yes, I need to alter movements as their due date approaches BUT yes, they are all lifting weight, doing cardio and certain core work in an extremely SAFE environment.

IT is their choice to remain fit and healthy during pregnancy as well as after their pregnancy DO NOT question them about it or deem them irresponsible – become inspired by these amazing women I know I sure as hell am. 

Stay Strong & Stretch,
Tel X

Why drinking wine won't send you to hell.

You know when you come across those beautiful ‘fitspos’ via social media looking effortlessly fit, tanned, motivated and just down right perfect.

Well doesn’t that just make you feel like a sack of shit!! 

Here I am sitting in my undies and latest LJ crop (you know that one that was purchased to help motivate me) watching Seinfield and eating Zooper Doopers, scrolling through social media - almost every second post is some hot as f*ck girl frolicking around in the summer with a killah rig, eating acai smoothies & fresh juices – no flab, cellulite or sweat insight and here I am sweating my balls off like a hot mess with hair so greasy you could probably cook chips in it.

Phrases that often go through my mind consist usually of

‘How?!?’

‘Why am I more interested in the rig of a female rather then a male?’

'Who are these people?!'

'Why am I not one of these people?!'

‘I should really go train’

‘Why am I even following you?’

‘Fuck off”

You do realise this is their ‘highlight reel’ yeah?  Something you’ll tend to forgot is the amount of effort that went into that photo – something I need to remind myself often is that it’s okay not to be ‘on point’ 24/7 like these girls may seem to be and that eating icy poles in my underwear occasionally is totally okay!

I see so many girls following the above ‘fitspos’ putting pressure on themselves to achieve a certain body type and trying to achieve the ‘perfect’ lifestyle and trends.

It’s crazy.

There needs to be more honesty in the fitness industry that makes females aware that it is extremely healthy to have a passion for fitness & a few wines with your girlfriends on the weekend.

That six-packs are hard as hell to achieve but even harder to maintain.

That yes, you should have fitness related goals that you continually work hard towards and there will be days when you just can not be f*cked – everyone hands down experiences this – myself included. It doesn’t mean you ‘failed’.

That girl you follow on social media will NEVER always be ‘on point’ but you will always only see the best bits.

So I’m going to leave you with this….

If you can see the best bits of her – a stranger, someone you don’t know.

Why is it so hard to see the best bits of you?

Perhaps your focus needs to be slightly altered.

Stay Stronger & Stretch,
Tel x

2016?! But I'm not ready! HELP!

Unless you're a teacher, stay at home Mum or some lucky devil chances are your holidays are wrapping up and you're getting ready to start back at work for the New Year.


Crazy I know - 2015 boom done & dusted just like that! You were meant to be way more prepped and 'ready' then what you are.

It can be a daunting thing - the new year often represents a time where we need to be highly motivated and ready to tackle the next 365 days smashing goals and breaking barriers but if the new year has come around to quickly for you chances are you aren't ready to face reality yet - you just need one more week off because you were supposed to be way more organised then you are right now.

It's okay breathe.

I feel you! As someone who relies on motivation for success this new year came as a shock to me too.

So how will we get through the next 365 days making them the best days possible? It'll go a little something like this…

-Buy a journal or note pad take time to sit down and jot down what it is that's going through head - this a crazy time of year so this will help you see things a little more clearly setting out what you want from the year. Simply if you don't want something enough you won't do it.

-Seek guidance/support/mentor - achieving goals solo can be super challenging wether it's outsourcing help from someone who has done what you want to do, getting support for your loved ones (thats a big one) or investing in a mentor who will help plan and hold you accountable - this is something people often look over or forget because they don't realise the amount of useful resources out there - USE THEM.

-Make a plan and chart it until it becomes routine - it can be hard to start a new routine when you re stuck in old habits - a great way to overcome this is write your new habits in a table (like the one at the bottom of this blog) you want everything ticked daily & before you know if it you'll be doing it with your eyes closed.

-Cover all areas of life (core 4) - Goals aren't always about the body. Remember this. Are you focusing too much on your body and letting it ruin your social relationships with friends or partners? Or maybe you're too focused on your work staying back late daily - this causes you to be unorganised and your body will suffer, as will relationships & mental health. If you are to learn any thing this year it is to learn balance. Work hard, be organised and healthy, love and be loved, don't feel guilty for having 'you' time & eat that occasional piece of chocolate. Finding balance is something so many of us struggle with step back and see how your work life, relationships, mental health & body are currently balancing out.

-Focus – it’s easy to fall off the wagon and get back into old habits - one freddo turns into one block very quickly when you're not focused (I know this form personal experience). You should re-visit your goal on a monthly maybe even weekly basis to re-assess, track your progress and ensure you are still on the track for victory! If your goal is a big one that may take 6 months know it won't happen over night and break it down into monthly targets then you'll know exactly where you should be at the end of each month.

& most importantly Start - DO NOT be one of those people who always SAY they are going to do something and never follow through. The hardest part at times is just starting. Get through that first step and break the barrier basically don't be a pussy wishing they had of started months ago. Start NOW.

So what are you waiting for? GO GET IT!

Stay Strong & Stretch,

Tel X