IT'S COCKTAIL TIME.....
​A mix of your favourite cocktail ingredients, which take you straight back to special, times, holidays, sunsets, parties, people & places.  Special memories, while sipping your favourite cocktail, you are feeling FANTASTIC!

Now it's time to create your very own cocktail, you can mix it anyway and add what you like, because it is totally your special mix.  This is not a "drink" this is what Hiliary Rushford describes as a "self care" cocktail.
​We all need a "self care" cocktail a mix of the right ingredients to help keep us at our best.  Cocktails change over time (I used to be a Pina Colada girl but now I am more of a Mojitio).  For your "self care" cocktail you need to identify what you really need, why you need it and then how you are going to get it. You need to check in regulary with what is going to be the mix which will make you feel fantastic and will best look after you.  
​So take some time, check in with your mind & body and look after yourself by listening to your body and creating your own special "self care" cocktail.  
Having some trouble working out your cocktail mix?
​You are not sure what you need, but you know you are not at your best and feel like you are missing out.  Write down your goals, and why they are important to you, that will help you start your wellness journey.
​Still feeling stuck? Why not join our  Fiji Fitness Retreat where you have a wellness coaching session which will get you kick started on what is your best "cocktail" mix.  We also might get to enjoy the magical sunset of Fiji paradise with a cocktail of the drinking variety.

Whether it's swimming in turquoise blue water, trekking to a waterfall for a sublime yoga session, fun coconut fitness workouts or just being adventurous by testing out a new cocktail our Fiji Fitness Retreat is just what you need to start living your dreams. 

Are You  Sitting Down?
​Then get up.....sitting down is probably causing your body some grief.

​Think of how much sitting you actually do in a day.  You might drive to work or catch the train, sit at your desk all day at work, or be working on the computer, even at night relaxing on the lounge watching the latest episode  of MKR.  It all adds up to loads of sitting on your butt.  Guess what we humans are designed to be mobile.

​Sitting affects your posture, flexibility and mobility & also weakens your core.  Goodbye to that 6 pack you have been working on!   

​Just look at how your abs bulge out when you are sitting slouched, there is no room for your abs, they have to push out.  Now stand up suddenly you have more room and your core can engage.  I like to think of it as your "body wardrobe".  Imagine a wardrobe which really is too small for all your clothes, you don't have enough room, everything is falling out.  But if you have more room everything  fits. Exactly the same thing happens when you stand up you instantly have more room and you can engage your core.

Are you always complaining  you are not flexible or blaming jogging for your tight hamstrings? Think again it could be you are sitting too much.
​When you sit your knees are in a bent position for a long time, which causes the hamstrings to shorten and become tight.  Not only does sitting affect your hamstrings but also your glutes become weak and your hip flexors shorten resulting in back pain.  When you do exercise your hip flexors are so dominant and glutes so weak your hip flexors immediately kick in and do most of the work.  Check out next time you are doing squats or crunches what muscles are you working... chances are it will be your hip flexors and not the muscles you want to train.

​Who have thought doing nothing but sitting could be so bad for you.  Aim to get off your butt every 30 minutes, stand, get your legs moving and stretch, even if it is for a few minutes and your body will love you for it.           

My talented daughter made this amazing 4 layer ganache chocolate cake.  Not just any cake but the mother of all cakes, different layers of chocolate, topped with tempered chocolate, toffee shards & chocolate balls.  It was made with love to celebrate her grandmothers 90th birthday.
​I know you are expecting me to say it was healthy   and low in calories. Sorry - no way would you find this cake in the "I Quit Sugar" program.
​Did I have a piece?  "Heck, Yeah!" I was not going to miss out.  Did I feel guilty?
NO WAY!
​I refuse to obsess over every calorie especially at special occasions, life is too short.  Guilt can make us only feel bad, and then we can go down the track of "now I have broken my  healthy eating , I might as well just keep eating".  STOP RIGHT THERE.  Lose the guilt and MOVE on & get back to your healthy lifestyle.  I eat clean & healthy MOST of the time NOT all of the time.  I am not perfect so why will my eating be perfect?  Give yourself a little flexibility &  you wont be setting yourself up for failure.
​I really believe a Wealthier, Healthier, YOU comes from a balanced lifestyle which  is achievable, it should not be a challenge with an expiry date.  Having clear goals and remembering your WHY will make unstoppable in creating a life you love.
​See you later, I am off for a run to work off some of that cake.  

This is seriously delish!  It kind of tastes like a peanut butter whip or ice cream.  (STOP.... just had an AHAAA moment, if it tastes like ice cream maybe I could actually make ice cream.  Fast forward a couple of hours & yes it works ...yahoo.... PEANUT BUTTER ICE CREAM)
I drizzled  Manuka honey on top (anti inflammatory) of my dip but you could add coconut flakes, tempt the kids with some cacao sprinkles  or add protein powder. I wasn't really planning on making ice cream but used my gluten free muesli (www. brookfarm.com.au) as the base and sprinkled some on top, ended up being a total winner. This dessert is good enough for even a posh dinner party.   The good news is as well as being yummy it is full of protein & without the calories  of straight peanut butter or regular ice cream.  
​DIP INGREDIENTS:
​1 cup Greek yoghurt
​1/2 cup low salt peanut butter
Optional  honey
​Mix all together and that is it.  You can melt peanut butter in micro wave to make it easier to mix.

ICE CREAM INGREDIENTS:
​1 cup greek yoghurt
​1/2 cup  crunchy peanut butter
1/2 cup milk (whatever kind works for you)
1tbsp honey (more or less depending on taste)
​vanilla
​Adjust the ingredients to make more.

​Blend all together until smooth, add the milk gradually until you get the consistency you like (might be more or less milk). 
​Put into a container and freeze.  During the freezing process I mixed it a couple of times to make sure ice particles didn't form.
ENJOY!
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This is a  winner if you are  a health nut, but like me,  don't have much time to cook.  Just have a play with this & let me know how you go. I like to add some of my old favourites such as flaxseed, superfood or protein powders.  If you like gluten free this is also works.
THE BASICS:
2 egg whites whisked
2 tbsp. coconut flour (GF) or whatever flour you have
​Good pinch of bi carb soda
​Good pinch of baking powder (GF available)
Pinch of salt
​Mix all ingredients together and pour into an oiled frying pan on a medium heat for about 5 minutes each side.  The mixture will bubble.
​BREAKFAST PANCAKE:
​Make up the basics and cook pancake sized portions.  You can top with fruit, ricotta or honey.  I like to add berries to the mixture then cook.   
LUNCH WRAPPED UP:
​Basic mixture, I add herbs to the mix even a bit of chilli is good.  The mixture is poured over the entire pan (so larger) cook.  When cooked add your favourite fillings & wrap. 
DINNER FLAT OUT:
​Basic mixture you can add some curry powder cooked small pancake size. Then put in high oven for a few minutes & allow to crisp.  Now you have flat bread perfect to serve with a curry.
​Don't you love it 1 recipe 3 ways!.

Today I came across an ad for a local personal training studio promoting a "fitness challenge.  The ad read, " we guarantee to get your 25 year old body back".

​YAHOOO........SIGN ME UP......I'M EXCITED ALREADY!!!!!

​At 25 I had a waist, perky boobs and​ hail damage free thighs. I was in Bali wearing my pink & silver crochet bikini, you remember the ones, they gave you a weird spotted tanned butt. (who else had one?)

​I might be still bouncing back & forth to Bali, but that is about the only thing that is the same. It is never going to happen, as much as I would love to, I will not get  my 25 year old body back. But, hey, does it really matter.. I have had loads of adventures and misadventures, I married my best friend, I became a mum and yes there has been some heart ache, but I have created a life that I love!

​It might be fun to believe, even for a short time you can get a 25 year old body, but you know as well as I do it is never going to happen. Making unrealistic goals is only setting yourself   up for failure and frustration.  It will leave you disappointed & unmotivated, making it impossible for you to move forward in your fitness journey.

​So accept time has moved on, accept yourself & set goals which are achievable for YOU. Get real about yourself, enjoy your successes, achieving your goals, celebrate your wins and being a Wealthier Healthier YOU  

P.S.  If you need help setting your goals ...... Let me help ...
​Fill out the contact form &  I will give you FREE 30 minute Goal Setting Discovery Call.

OK, its the afternoon & I need something quick & easy but  still want it to have yummy goodness.  I am no 'master chef" so these are my take on a quick snack...."FLAXSEED  CHIPS" to the rescue. The really good thing about these chips is you can get by with only a couple of ingredients or you can get excited by adding more flavours or top with dips or spreads. If you don't eat them all they will be good for about 2 weeks in an airtight container. 
​INGREDIENTS: 1 cup flaxseed meal, 2 tbsp. parmesan, 1/2 cup water (sometimes I use coconut water), 1 tbspn mixed seeds (optional), chilli flakes (optional) pinch of salt (optional) . Pre heat oven 200 degrees, mix all ingredients and put in a lightly sprayed baking tray spread out so thin.  Cook for 15 minutes and allow to cool down so becomes crunchy. Flaxseeds loads of omega3 & fibre.

Don't you love your AHAAA moments, that point of time when you finally get it. Here is the thing unless you have AHAAA moments you wont be creating a life that you love! I have been in the fitness industry for over 20 years & I have seen many people on the "diet roller coaster" achieving amazing results & then struggling to maintain or some even failing.  I know there was more to just training clients on what to do, you  need to  know how to & why. I am passionate about getting people living the life of their dreams . For any long lasting wellness journey  you need to work on what is happening inside your head before you can start working on your body. To kick start your "AHAAAA" moment imagine you are living your dream life.... What does it look like and what would living your dream life do for you, how would your life be different?  Now is the time to take control & start creating a life you love.