Oxygen covergirl competition......

That time of year again. I was very excited last year to enter the Oxygen Covergirl contest and am keen to do it again this year..... even if I have been on holidays in Thailand and been a little ahem relaxed with my nutrition.

Nothing like a tight deadline to really knuckle down with nutrition and challenge myself with training.  I have been training hard and feel great after a couple weeks off (swimming, sleeping in, eating, drinking, sleeping, swimming).  Gives the body & mind a true break and time to swing it out of the ball park.

Finding out that I have serious knee issues before my trip didn't help my motivation to train, being limited with the exercise I can do I am going to focus on exactly that, what I CAN do. I have sat down and planned out my training sessions and exactly what I will do to achieve goals.  

LOVE a challenge.I have lots of hard work to do.

2011 entry

Time to recharge the batteries.

I used to think I was superwoman.  Sometimes I am, I put on that cape and work my ass off, but there are times when I know that my body and mind need a full on break.

I listen to my body only and ignore comments from other people when they say "push harder, don't stop, no excuses"!  Those are other peoples  expectations, not mine. There is time when you need that encouragement to help you push through to your goals and then there is time where you really just need to stop, collaborate and listen, I mean relax.

My battery needs to be recharged, I need my body & mind to reconnect, time to reflect on the events over the last 12 or so months and time to think about which direction I am going in life. I love a little bit of perspective too.

Time to re-charge. Get away from the daily routine of work, gym, crazy mad city life & head to another country to relax, spend time with myself, my thoughts and of course my lovely man. To spend time together away from our current daily shuffle.  

Everyone is different, some people push themselves into the ground, sometimes it might be worth it (athlete, competing) but I guarantee you everyone would love just a week OFF, no matter what they do.You would be mad if you said you didn't. 

I love that I am going to be away - to eat great food, sleep in, swim, shop, get massages - read a BOOK! That is a huge sign that I am not getting enough down time when I haven't read a full book in months. I used to read about 10-15 books a year. Time reorganise my priorities!!

Next week we head to Thailand... for a blissful 10days of relaxmus.  I cannot wait to see how my mind and body feels after getting away from it all.

What are my favourite healthy meals to cook!?

I love preparing food. I love eating food and I enjoy healthy food that tastes good. I get bored easily and like to mix things up.  So, to keep up with my pictures on Facebook, Twitter and Instagram thought I would post my "Top 10" favourite meals to cook/prepare.

You don't have to be Masterchef or need any fancy equipment, just need to keep chopping and changing recipes so you still enjoy the food you make for your dinner (and lunch leftovers, the best)!

Almond & Coconut Crusted Chicken

Marinate chicken in Dijon mustard, water, white vinegar, garlic, salt & pepper before rolling in almond meal & coconut! Bake in the oven for 20-25mins until golden brown.

 

Fresh Fruit with Coconut Milk

Cut up delicious in season fresh fruit, mix with some nuts (almonds, walnuts) and some seed mix for a scrumptious breakfast

Red Thai Sweet Potato & Pumpkin Soup

This has been my favourite to make this winter, so easy! I just fry up some onion, red thai paste, add 2-3 cups chicken stock, add cut up pumpkin and sweet potato, cover with water and boil for a couple hours. Stir in 400g can of coconut milk/cream and blend together. Serve with roasted radishes on top. Delish

Prawn & vegetable lazy frittata

In a fry pan with coconut oil cook up 4-6 eggs, mixed together.  Cook for 2-3mins on one side and then place vegetables & prawns, place under the grill in the oven for 10-15mins until cooked/golden brown. Top with fresh greens.

Coconut Flour Pancakes  

Haven't made these for a while. Used to use oats which is easier and cheaper!  Mix half cup oats or coconut flour with 2 full eggs and 2 egg whites, 1 tsp vanilla essence and cook - serve with maple syrup and blueberries.

Baked Chicken with Chorizo

Love a one pan cooking recipe. Put chicken drumsticks or thighs in a roasting pan, cover with coconut oil or olive oil, oregano, chorizo and bake in oven for 35-45mins.  Add pineapple on top, mix up a little and cook until chicken skin is brown (another 15-20mins) Serve with greens.

Savoury/Eggy Muffins

Instead of making cupcakes, some genius thought of savoury muffins! These are great for breakfast, a snack whatever you fancy.  I just scramble up some eggs, add ham, fresh basil, tomato, salmon, whatever is going, spoon into oiled cupcake tins and cook for 15-20mins or until brown.  ** Don't fill too high, they will rise.

Kangaroo Steaks

Herb & garlic marinated kangaroo steaks available at most supermarkets now. Great for dinner, lunch or even breakfast, like below, which I had last week.  Remember to let kangaroo meat rest for 5mins after taking it off the heat.  Serve with greens, roasted radishes and macadammias. Yum 

Chicken or Turkey Mince Rissoles

Mix up 500g mince of your choice with onion, fresh garlic, ginger, basil, egg, salt and pepper and make into small balls and fry in coconut oil or olive oil. They freeze well and are yummy!

Protein Balls

200g almond meal, 10 dates cut up, 2 scoops pea protein isolate, 1 tsp vanilla essence, 1 tbsp cacao/cocoa powder, 1/2 slivered almonds. Mix together. Roll in coconut and put in fridge. Freeze well also

Being happy & healthy... where can you get that from?

Within.

I was told the other day that I am always so happy! So of course I smile back and say thanks, I know I am! And healthy too they said, you are always eating good healthy foods.  Great, they haven't seen me raid the charity chocolate in the kitchen.

Attitude is so important! I have a positive attitude to so many things in life, which I find just keeps me happy, healthy and smiling.  I don't take too many things seriously, or myself (some days) and I tend not to get caught up in everyone else's negativity (shite).  I like to keep things real.  Life is a two way street. Friendships and relationships should be the same. Give and take and compromise but some people want to constantly take or whinge, they can, as long as it ain't to me. Don't get me wrong I will always be there for my  friends and family, but like to not have negative people drain me.... so I choose who I spend my energy on. Sometimes you meet people at the right time in your life when changes are happening, you may not always be friends til the end with the people you meet, but you are crossing paths for a reason. Deep I know, but so true. 

Be thankful for who & what you have in your life, focus on the good things and change the negative energy. Or how you deal with the negative energy. Remember it isn't what gets thrown at you in life, it is how you deal with it.  We all go through shit from time to time. That is life. That is living and part of the journey. Don't just focus on the destination... enjoy the road along the way!  Yes you will meet shitty people along the way, but oh my how you have learnt from that experience, yes?

THe things I love are coffee, food and sleep! I always have been in love with food. I love food! Enjoy eating healthy fresh foods - I crave them! Have always enjoyed eating well.  Been lucky to grow up in a house where fresh fruit, vegetables, meats etc were on the menu everyday.  Also grew up with an irish influence, so I do  love my drinky poos!  My weakness nowadays is red wine, coffee, cheese.. mmm.... I mean life it is too short to not enjoy the finer things. I just don't gorge myself on them daily.  I love the feeling of being in control of my health, looking after myself! I sleep well, train hard, eat goood food and smile, often, laugh often too, even if it is mainly at myself!  I find myself quite hilarious somemost days!

I get yearly checks at the quacks.  Yes ladies including those umcomfortable checks that we all need and most of us don't do (but I am young, don't have family history, crap crap) Just do it.

I get blood tests, regular mole patrols and if there is anything I am unsure of, I ask, begrudgedly, but I ask.   I know that I don't have a family history in a lot of diseases, but I also know that dosen't matter, neither does age or if you didn't smoke/drink etc.  Check your body.  It is peace of mind. Truly.  Ladies check your boobies. Monthly. Just do it.

Having suffered from depression I am more aware of my mind and body and recognise the signs when those dark days roll around, and I know how to ride them out and recognise how to learn from these days and not to challenge them too much. They happen less and less as I recognise the patterns now.  I need Donna time, down time, massages, healing days.  

Remember we are all connected, mental and physical.. we focus TOO much on how we look, weigh, peoples perceptions, what diet we are on or how skinny we can be that we forget to talk about depression, anxiety or mental health. Sweep it under the mat, as no-one wants to be burdened with other peoples problems? Wrong. I would prefer you to talk to me about your anxiety rather than you need to loose 5kgs. Guarantee you deal with one the other takes care of itself.

Sometimes you have to talk about the stuff that makes you uncomfortable. That is how you heal, grow, learn.  Find the right outlet.  I guarantee you if we were to work with people on their mental health, everyone's mental health, mental health is for us all, not just those who we think are mentally ill. BIG DIFFERENCE. If we worked on everyones state of mind, we would notice a big change in their health, weight, attitude, perceptions etc. 


Sometimes you have to take down those brick walls that have been slowly built over-time. Not all at once, but start to gradually realise how connected you are both in body and mind.Being happy in your skin, learning to love you for you. Realising your strength and weaknesses. No one is perfect and who would want to be, how boring!! 


I have had my ups and downs. I have had shit happen in my life. I have been underweight and skinny, I have put on weight, I have been loved, I have had my heart broken, I have been far away from family, I have lost loved ones, I realise that you have to get up everyday and make it count. I choose to smile, be happy and live my life to the full. That is why I am happy and healthy.

50 days without sugar.....

I can hear you all now screaming "You want me to give up sugar?" Well yes, bluntly speaking "give it up"! It isn't doing you any good and probably is affecting your ability to achieve your true (deserved) health & fitness goals not to mention increasing your risk of diseases!

Meet Nat Carter - Nat is a down to earth, passionate PT with years in the industry who is ready to teach you about health and fitness.  Nat's passion is to get people thinking differently about diet and exercise, to make it part of your regular routine to keep you fit, healthy and disease free. 

I agree totally with Nat's philosophy, which is why I am promoting her new challenge - 50 days without Sugar.  Let me ask you these questions:

Do you want to feel more energetic and less lethargic?

Would you like to reduce your bodyfat by a few kilos?

Sick of getting every cold and flu that passes through the office/work?

Want to have a better nights sleep?

Get rid of those sugar cravings for good?

Answer yes to a few of those did we? Excellent, then register by clicking the link above for Nat's challenge.  It is free to enter and there are even prizes to be won! Join in this Global Challenge to feel healthier, fitter and even lighter.

The challenge officially starts on the 1 July - keep up to date with the topic chatter on:

Nat's blog 

Nat's webpage - New Outlook Fitness

Facebook Page

Twitter account

Come on, you can do it... you will have a great forum of people facing the same fears and challenges as you!  Head over to Nat's page now and register and read about this fantastic challenge.  I dare you! 

WHY I love weight training & muscles!

Feeling strong is one of the best feelings in the world.

Being strong both in body & mind.

That body pump you get from training with weights truly is a great way to keep your body feeling alive, powerful and strong.

Not being afraid of challenging myself, I find is key. Stepping outside my comfort zone regularly helps me keep perspective not only on my training but other areas of my life.

Going from "girlie" push-ups to FULL push ups ALL THE TIME!! Chest all the way to the ground, nice and slow. Sometimes using benches, chairs or medicine balls for extra challenge makes me feel freaking awesome!!

Technique is key. Mixing between isotonic eccentric and concentric movements to really work the muscle.

Drop sets. Pyramids. Fatigue.

Never having to do sit ups or crunches to get abs because I incorporate core training into my weight training sessions.

That proud moment when you motivate the guy at the next bench to go heavier as they realize you are kicking their butts! Not that I am competitive (much)! Just reminds you that you are strong, capable and also inspiring!

Muscles are sexy. They show character, determination and strength (not just in the physical sense).

Muscles = great posture... have you ever seen a super fit person slump? They are strong, proud and confident and their posture reflects that.

Love DOMS! The delayed onset muscle soreness (or as I call is Donna's Ongoing Muscle Strength) knowing that that sore feeling means your muscles are growing and getting bigger, stronger.  

Love being the only chick on the weights floor most days, still amazes me how many women want to look fit & lean but STILL kill themselves with endless hours of cardio a week, to god forbid "tone". Shakes head. Variety is key. Have muscle to assist your cardio workouts - muscles burn more fuel. You won't need to kill yourself with hours of classes to get lean. The less cardio I do the less body fat I have. Sometimes my weights workout is SO intense I actually get my heart rate up the same as I would doing a cycle class.

Love that I can hardly carry the dumbbells to the bench but can press them easily enough! Strength or what!

Muscle burns more fuel at rest - keeping your Ferrari in tip top condition.  Ensuring you fuel your muscles with the good stuff, they will keep burning even more fuel at rest.

You enjoy shopping for sleeveless tops, shirts, dresses, wearing heels with skirts .... you like showing OFF your hard work!

The more muscle you have the less chance you are to get diabetes, hypertension & other health ailments. You might find you don't get sick as often, tired or run down. Training well, eating well tends to be a good combination for good health.

Just a reminder, be thankful.... everyday.

Feeling very thankful for so many things today.  

Sometimes we can loose touch with ourselves and get caught up in the fast-paced moving world, expectations rise, stress rises and we forget the simple things that make us smile.

When was the last time you took sometime out to do things that make you smile. Doing something that you truly would LOVE to do?  Could be anything - singing lessons, dance classes (burlesque anyone), helping the community - volunteer at hospital or at an event in your community, give some love back,   taking yourself away for an afternoon or day to see a movie, massage at spa,  cafe with a good book, cooking class or shopping trip, catching up with a friend you haven't seen in ages.  Do a dream board, make lists of things that inspire and motivate you. 

You should never feel guilty for taking time out from your busy work, home, gym schedule, it gives you a great chance to reflect and truly get a glimpse of what you have in your life, what you are thankful for and what needs to be re-evaluated. What negative influences can you change? Are you giving yourself the attention you need? If you are the best version of you, then you will be able to share that love & energy with your family and friends. If you are constantly looking after others, you are neglecting yourself. Be kind to you. Respect yourself and treat yourself like you would loved ones.

What am I thankful for? Being fit, healthy and happy with my choices in life. Being free to choose any path I choose, to not be afraid of the unknown and visit there regularly.  I have learnt to accept myself and know I can achieve anything I set my mind too. I have a gorgeous man in my life who keeps me grounded and reminds me daily that I am worth loving and deserve so much happiness, my friends & family who constantly support me and my decisions,  an attitude that constantly lets me push my boundaries and achieve great things that I never thought possible.  I keep challenging myself daily, weekly & monthly.  It is the simple things that keep me smiling.