Ready in 10 minutes
Makes 1 serving
INGREDIENTS
1 tbsp. honey
2 tsp coconut oil
¼ cup rolled oats
2 tbsp. chopped almonds
½ tsp vanilla extract
¼ tsp ginger powder
¼ tsp cinnamon
¾ cup plain low-fat Greek yoghurt
1/3 cup blueberries
DIRECTIONS
Place honey and coconut oil in microwave safe bowl, cover with paper towel and heat on high for 10 to 20 seconds, until liquefied. Stir in rolled oats, almonds, vanilla, cinnamon, ginger powder and small pinch salt. Heat for three minutes, stirring once halfway, until oats are toasted. Stir in Greek yoghurt and blueberries.
Like this recipe? For more great recipes purchase my Nourishing Foods e-book here With over 70 recipes including nutritional breakdowns and 7 weeks worth of sample meal plans you'll never get bored of clean eating!
Nutrition per serving: calories 439, total fat 19g, saturated fat 9g, trans fat 0g, protein 22g, carbs 45g, fibre 9g, sugar 30g
]]>The title of this article may be confusing to you until you learn the big secret of "those six pack abs". What is the secret? Well, when you see figure competitors with really sculpted abs, these have been made partially in the gym but predominantly in the kitchen. This is because you have to be a very "lean" person in order for all of that musculature of the abdominal area to show through.
So, what do you eat in order to have those abs you see on the covers of magazines? If you choose to eat lots of fresh veggies, a moderate intake of complex carbs and balance these with a diet high in quality lean protein, you will discover your abdominal work start to show up like never before.
The Trick of the Kitchen
Let's take a moment to consider exactly why “eating clean” is a good component to aid your abdominal workouts. For one thing, when you eat a truly healthy diet it is going to be based on lean protein at each meal. (Rule 1) Whether you opt for egg whites, low-fat chicken, or some fish, you will enhance muscle growth thanks to your food choices, and you will also help your cells to operate at an optimal level.
In addition to using proteins, the list of foods for weight loss would also include lots of vegetables and salads. These help the body to shed toxins through their fibre content and they also supply tremendous amounts of nutrients that optimise fat burning and metabolism.
Finally, when you adhere to a diet of weight loss food, you are going to consume only complex carbohydrates. Whole grain foods fill you up faster and take a lot longer to release their sugars into the bloodstream. This means that your body is resistant to lying down new fat because insulin production is under control.
So, let's quickly "do the math". The best “clean” foods will include lean proteins, loads of fruits and vegetables, and complex carbohydrates. These work together to fuel your body without also triggering fat production and storage or making you hungry all of the time. You get a lot of energy, but you remain slim and lean. This is why a healthy diet is going to enhance any of your abdominal exercises.
The Right Choices
To help you to understand which foods to choose, I'll give you a protein foods list to help you choose clean foods, to integrate into your eating plans. (You do have an eating plan or guideline, right? This is a major factor in reaching your physique goals of any kind). The best options for helping you get and stay lean include whole foods such as:
Non-food sources are ok and can be relied on when you are on the run, but they cannot be your whole source of nutrition. The best thing to get hold of right now is a good quality whey protein powder since it is great for blood sugar management and makes for a good supplement in a shake. It’s also quick and easy so there’s no excuse not to get your protein in!
If you're looking for a few more ideas and recipes for 'eating clean', then click here for a 'sneak peek' at our 12 Week Body Solution complete with 6 recipes that you can start using straight away!
]]>Our bodies change over time...that is just a "given". As we age, our hormones change and we begin feeling and even looking different. Just ask any woman about the differences in her body between the ages of 30 and 40 and she would be likely to say that fat accumulation patterns changed and that her motivation declined over the course of the decade too. Men can have just as many complaints and concerns too.
This means that the big question is whether there is an effective form of exercise that gives a bit of cardio and a bit of strength training, but which can be effective quickly enough to combat the change in energy levels. In other words, what sort of alternatives should be used because energy dips so fast?
We have two answers: Pilates exercises and yoga classes. These are both extremely reliable conditioning exercises, but they can be as challenging or gentle as the individual requires.
Let's take a look at Pilates?
Pilates classes work on the strengthening of the "core". This is the musculature of the abdominal area and it is known for providing gorgeous posture and incredible strength. It uses very focused movements that were designed by Joseph Pilates in the middle of the 1900s.
The benefits of Pilates are profound because they work so many of the muscle groups at once. They are going to always increase circulation and lymphatic flow, they are going to strengthen the upper and lower body, they will help with headaches and backaches, and they will also improve energy levels. Few people leave a Pilates studio without having lost their breath and broken out into a sweat that day.
What About a Yoga Workout?
Yoga exercises are also a good option, as they can be very vigorous or they can include small and focused movements like Pilates. Yoga benefits are just as intense and measurable as Pilates benefits and will include the same circulatory and lymphatic results and all of the strengthening too.
We have to consider how both of these exercises use the body weight as a form of resistance and how they can become too simple for someone who has developed their muscles. This is okay because many people use resistance bands during Pilates routines and yoga classes if they feel that certain movements are no longer a challenge.
The Benefits of Breathing
Let's also consider that both of these exercise routines demand that the individual focuses on mindful breathing and clearing their thoughts. This is something that many people with hormonal changes appreciate because it helps them to refocus their minds. Many women in the premenopausal state complain that the bodily changes have included hazy thoughts and difficulty focusing, and these good alternatives to classic strength training (such as weight lifting and resistance exercise) can give them a lot of opportunities to feel and to think better than ever. The important thing to remember is that there may be a need to incorporate a bit of extra cardiovascular exercise if yoga or Pilates are the only training, as they are not often rigorous enough.
]]>Serving Size: 1/6 of recipe
Calories: 491, carbohydrate content: 21.5g, cholesterol content: 153 mg, fat content: 19g, fibre content: 4g, protein content: 57g, saturated fat content: 5g, sodium content: 496mg, sugar content: 2.5g, monounsaturated fat content: 9g, polyunsaturated fat content: 3.5g
Recipe originally published on Clean Eating Magazine: https://www.cleaneatingmag.com/recipes/roasted-lemon-chicken-with-potatoes-artichokes-recipe
]]>Exercising may be the last thing you feel like doing while you're growing a little human inside of you. But regular workouts will not only help you feel healthier and stronger throughout your body, they will also help you to better cope with labour and recover much better.
It may take nine months to make a person, but it takes just a few weeks of neglecting your usual exercise routine to lose your tone and shape. Keeping fit during pregnancy isn't just recommended for mums-to-be, it can also help you during labour and recovery. Best of all, your exercise regime post-baby won't be as difficult to begin if you've kept up a regular workout.
Of course, all exercise programmes (whether you're a regular gym-goer or not), should be approved by your doctor. While you may have to do away with reaching any particular peak fitness level, it's recommended you maintain a good fitness level throughout your 40 (or so) weeks.
How often should I work out?
The Royal Australian College of General Practitioners recommends pregnant women follow their guidelines of:
i) at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or;
ii) at least 75 minutes of vigorous-intensity aerobic physical activity a week, or; iii) an equivalent combination of moderate- and vigorous-intensity activity.
The ideal workout should aim to get your heart pumping, keep you limber, manage weight gain, and prepare your muscles without causing undue physical stress for you or the baby. Stay well hydrated. Wear comfortable and non-restrictive clothing (such as a correctly fitted bra and appropriate footwear). And where possible, avoid excessive over-heating.
What are the benefits?
One major advantage of exercising during pregnancy is the improvement of your physical and mental wellbeing. Maintaining a healthy weight during pregnancy also helps in returning to your pre-baby weight more quickly and also reduces the risk of developing gestational diabetes, which is more common in mothers who are overweight.
Risks of exercise during pregnancy
There are currently no known adverse risks to a pregnant woman linked with meeting the recommended guidelines of at least 150 minutes of moderate-vigorous physical activity per week.
However, as pregnancy progresses, the body goes through significant changes, such as increased laxity (looseness) of joints, changes in centre of gravity and an increased resting heart rate. Therefore, modifications to programs may need to be considered.
A word of advice
When pregnant women participate in activities that require a high degree of balance or rapid changes in direction, they should consult with their doctor first. Your doctor may recommend you see a physiotherapist or exercise physiologist for a program especially for you.
Keep you and your baby safe
While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful to pregnant women. Be guided by your doctor or physiotherapist, but general cautions include:
What to avoid
Stop exercising while pregnant if you experience:
Word of advice
During pregnancy, it is so important to listen to your body and be guided by the signals it is sending you. Start with one set of eight reps for each exercise. If this is too much, that is absolutely fine! If it feels easy, pay close attention to your body as you gradually increase the sets and/or reps – but only if your health professional has given you the ‘okay’ to do so. Remember: now is not the time in your life to push yourself in training – the little life growing inside you is of utmost importance!
Makes 1 serving
Boost your muscle with this invigorating summer smoothie that’s loaded with good-for-you nutrients.
INGREDIENTS
½ cup cubed watermelon
¼ cup cubed cantaloupe
¼ cup cubed honeydew
1 scoop vanilla whey protein powder
¼ cup low-fat milk of choice
½ medium frozen banana
1 teaspoon fresh lime juice
Ice (optional)
DIRECTIONS
Combine ingredients in a blender and process until smooth. Add ice, if needed.
Like this recipe? For more great recipes purchase my Nourishing Foods e-book here With over 70 recipes including nutritional breakdowns and 7 weeks worth of sample meal plans you'll never get bored of clean eating again!
Nutrition per serving: calories 278, total fats 1g, saturated fat 0g, trans fat 0g, protein 29g, sodium 150mg, carbs 38g, fibre 3g, sugar 24g
]]>Ready in 20 minutes
Serves 4
INGREDIENTS
2 cups cooked brown rice
1 block extra-firm tofu
juice of ½ large orange
2 tbsp. low-salt soy sauce
2 tsp sesame oil
1 tbsp. minced fresh ginger
¼ tsp red chilli flakes
2 tbsp. grapeseed, peanut or canola oil
1 red or orange capsicum, thinly sliced
2 shallots, thinly sliced
1 bunch collard greens, stems and ribs removed, roughly chopped
2 tbsp. sesame seeds
DIRECTIONS
Sandwich tofu between paper towels and press gently to extract excess liquid. Slice into 1cm cubes and set aside. In a small bowl, whisk together orange juice, soy sauce, sesame oil, ginger and chilli flakes. Heat grapeseed oil in large pan or wok over medium-high heat. Place tofu in pan and cook, stirring often, until golden. Remove and set aside. Add red capsicum and shallots to pan; cook one minute. In batches, add collards and cook until slightly wilted. Return tofu to pan along with orange sauce and cook one minute. Serve over rice and garnish with sesame seeds.
Nutrition per serving: calories 453, total fat 21g, saturated fat 3g, trans fat 0g, protein 20g, carbs 48g, fibre 6g, sugar 4g
]]>I recently read a post about someone who worked hard to get into shape and was then told she looked like a cancer patient. She was upset to the point of tears.
I am both shocked and disappointed that there are so many people out there who somehow think they are entitled to comment and judge another based on their choice to lead a fit and healthy lifestyle. Really…?! Surely being active, having fun and enjoying life are good things. And if getting in shape or training to be a better YOU brings any or all of the above, what right does anyone have to say otherwise, let alone comment on a social media platform?
These days I see so many keyboard warriors who sit behind their computers and - even worse – people who rubbish others in public by gossiping about them behind their backs. They dish out hurtful, derogatory words with the sole intention of being nasty and to provoke another - all to make themselves feel better about their own disappointing lives. Isn’t life about empowering our fitness sistas and encouraging others to be their very best?
I actually feel sad for those who continue to carry on with so much negativity and jealousy. All it really shows is the true character of the person being hurtful, not the person they’re attacking. Surely sad events (such as Charlotte Dawson’s passing) have highlighted the damage that can be done by the power of words?
Yes, over the years, I’ve had my fair share of people tell me I look like a man because I choose to lift weights: “Who are you to be running a magazine like Oxygen; you have no idea what you’re doing!”, “Why did you profile that person?” and “Who do you think you are?” In the beginning, I couldn’t help but take it personally. Thankfully my real friends reminded me that there are good people out there. They taught me that those who really cared would always be truthful but kind in the way they communicated. It’s something I remember every day. Sure, sometimes feedback is hard to hear, but I’d rather have a million hard conversations with someone and learn from the whole experience than hide my feelings under the carpet in the hope they get swept away.
Unfortunately, there will always be haters out there who don't understand the effort, commitment and drive it takes to make lifelong changes to your health and fitness. I want you all to really remember that the hardships will always make the victory so much more worth it. So make sure you empower yourselves to rise above and ask yourself this: do you feel good about what you’re doing? Do YOU like how you look/feel? The answer is usually really clear either way. Connect with like-minded people who will support your decision to be the best YOU you can be rather than burden you with their own feelings of inadequacy, disappointment and failure. Find people who encourage you to GO WITH YOUR GUT and to trust yourself above anyone else!! Once you can learn to do that, you’ll be on a journey that NO ONE can stop you from achieving!
Above all, be kind always, train hard, keep fit and LOVE life!
Lindy xx
]]>Ready in 10 minutes
Makes 1 serving
INGREDIENTS
½ cup rolled oats
¼ cup plain or vanilla protein powder
2 tsp. chia seeds
¼ tsp. cinnamon
2/3 cup low-fat milk or unsweetened non-dairy milk
1 small apple, chopped
1 tbsp. walnuts, chopped
1-2 tsp. pure maple syrup
In a wide-mouthed, glass jar, layer the oats, protein powder, chia seeds and cinnamon. Stir in milk until everything is moist. Top with apple, walnuts and maple syrup. Seal shut and chill overnight.
Nutrition per serving: calories 444, total fat 10g, saturated fat 2g, trans fat 0g, protein 27g, carbs 65g, fibre 8g, sugar 29g
]]>“What are you aiming for?”
“Where are you at now?”
“How are you going to get there?”
To achieve success, however you define it, you need to set a goal – and for every goal that is set, you need to map out a plan to achieve the end result. Studies prove consistently that those who align themselves with a goal-achievement program have far more success than those who don’t. Which means that setting everyday goals is just as important as nailing the big ones if you want success in the long term.
Consider the notion of planning a road trip. You would work out where you’re going, mark out a route, work out the overnight stops you will make along the way (and book the accommodation). You would calculate how many changes of clothes you may need and whether you need laundry facilities etc. The moral of this story is that if you are undertaking a journey to reach a certain destination, you need a plan!
The “how” of getting to your goals is the hardest part but the biggest key to your success – your own lifestyle plan needs to be well considered, practical and realistic – and most of all relevant to your situations and your dreams. This is where we can really help you discover your own success and help you get there!
You may have chosen to join the program because you have dreams about where you want your physique to be. The word “dream” connotes something mystical, abstract and out of reach – so if you have a dream, you need to remove this concept from your mind and turn it into a goal. There is a quote that states: “A goal is a dream with a deadline.” Let’s make it so!
OK, so we’ve decided to turn that dream into a goal – this big dream, this big goal is known as your "goal"!
Sometimes it is hard to actually quantify what that goal is exactly – you may possess a loose concept of where you want to head eg “feel good about myself” – in this case, you need to take it one step further and ask yourself: “What does this feel like? What do I look like? What am I doing? Where am I? What am I thinking?” If you can begin to build a picture of what your goal is, it is much easier to define what this massive goal actually is. Gathering as much information as possible is essential in sharpening your focus as well.
Developing clarity of this picture is essential as this is what helps you to keep going when times get tough or you occasionally have to veer off course on your way towards your goal (similar to the concept of having a flat tyre on your road trip and having to make an inland trip to a mechanic…)
Once you have that goal in your mind, it is essential to make plans in order to reach that goal, ie break it into smaller chunks – this may be smaller goals such as “I’m going to increase the speed that I run at on the treadmill this workout” or “I’m going to have an extra serve of vegetables today” and to be able to put contingency plans in place to deal with unexpected roadblocks.
There is another famous quote floating out there -“Pressure Creates Diamonds” – which is why it is absolutely essential to set a time limit for achieving your goals. For body transformations, a bikini or swimsuit photo shoot is a perfect motivator for you to get there, particularly if you make your plans public and plan to pin up the photos at your local gym or share them at your next dinner party…ie you want those photos to be pictures of you looking amazing!
Once you have worked out your goals, keep them firmly in your sight!
]]>First published in Oxygen 12 Week Challenge workbook
]]>Transformation, by definition, is “a marked change in form, nature, or appearance”, “a process by which one figure, expression, or function is converted into another one of similar value”.
Personally, I believe that transformation is more than just the physical evidence of change; it includes a total mindset shift. Once you’ve successfully transformed your mind, and you’ve become exactly who you were always meant to be (your authentic self), then your body, lifestyle and attitude robotically follow.
Your authentic self knows what you really, truly want. I know this all sounds a little airy-fairy but try to think about it like this… you know that goal buried in the back of your conscious mind that niggles quietly in the background? The one that you keep pushing down because “life” happens. It’s the one you secretly wish you could achieve, but somehow it gets pushed way back behind every other priority you have. If this sounds like you, then you need to make yourself a promise that you won’t stop working for it, regardless of what life throws your way.
I’ll let you in on a little secret, the more you bury it behind all the other things you should be doing, the more likely it is that you NEED to make it a much bigger priority on your list! Yes, that’s right, it probably just popped into your head as you read this sentence, didn’t it? Oh and guess what, it won’t go away until you have really, truly given it your all.
So what happens if you make this goal a priority and you don’t achieve the results you were after? Are you a failure? HELL NO! Failure is simply an opportunity for you to learn what not to do and to try again with a different plan of attack so that you don’t make the same mistake twice. The more times you don’t reach your desired result, the more you can eliminate what doesn’t work. But hang on, there’s one huge caveat around everything I’ve just said … you need to ask yourself this:
Can you honestly look in the mirror and say that you have given it 100 per cent and that there was nothing more you could have done in order to reach your goal? If so then great, you’ve done your best. But if your answer is anything else, then you’ve got work to do! By identifying the things that are holding you back, you’re much more likely to succeed than to keep doing the same thing day in, day out and expecting a different result.
If your genuine goal is to run 5km in under 30 minutes, and you’ve trained hard for three months in order to participate in your local fun run, but you manage to complete it in 35 minutes, make sure you keep yourself in check. Remind your authentic self that you’re on your way to reaching your goal and if you keep at it, you’ll succeed. Before you give up, go back to the drawing board, kick yourself in the butt and keep training in order to work towards your existing goal.
So many people change their goal just because they didn’t succeed the first time. Then they convince themselves that despite training hard, they are not meant to run. This is a load of rubbish and is usually just a cop-out for those people who are afraid to keep working hard until they succeed. Let me remind you that nothing worthwhile EVER comes easy, whether it’s participating in a local fun run, or winning five World Natural Figure and Fitness Model Titles! Believe me, I know what hard work, persistence and consistency is all about. I would not be doing what I love, and have those World Titles to be proud of if I gave up every time I didn’t reach my goal.
Likewise, changing your goal because you think you might be better at something else doesn’t mean that it won’t rear its ugly head again. It’s always there! Your true authentic self will keep reminding you of it and it’s such a valuable life lesson.
On top of that, despite what you might think, it’s not all about winning. I know that’s not easy to say to a competitive person, however, if you take the time to sit down and look at what you’ve achieved in your life, and give yourself credit where credit is due, you’ll realise that there is a lot to be thankful for. It’s such an easy thing to dismiss, but if you don’t stop to look at what you’ve accomplished, then nothing you do will ever be good enough and you’ll have no one to blame but yourself.
Remember, true transformation comes from within, you’ve got to want it with EVERY ounce of who you are. If you can do this, I guarantee the rest will follow.
Train hard, keep fit and love life (and don’t be so hard on yourself).
Lindy xx
]]>½ tsp sea salt
1. Prepare sauce: add all sauce ingredients into a food processor. Pulse until smooth. Set aside.
2. Prepare chicken: in a large bowl, add lime slices, basil, oil, garlic, soy sauce and cumin; stir to combine. Add chicken to bowl, turning to coat. Cover and refrigerate for 30 minutes.
3. Prepare vegetables: Preheat a BBQ grill to medium-high and lightly grease. In a bowl, toss together zucchini, 1 tsp oil, ½ tsp salt and cumin. Brush corn with 1 tsp oil and sprinkle with ¼ tsp salt. Place corn and zucchini on BBQ grill; close lid and cook, turning occasionally, until tender and grill-marked, 10 to 14 minutes for zucchini and 15 minutes for corn. Transfer to a large baking sheet; cover loosely with foil to keep warm.
4. On metal or soaked wooden skewers, thread tomatoes. Brush tomatoes and green onions with remaining 2 tsp oil and sprinkle with remaining ¼ tsp salt. Place on BBQ grill; close lid and cook, turning occasionally, until tender and grill-marked, 2 to 3 minutes for green onions and 3 to 5 minutes for tomatoes. Add to baking sheet; cover to keep warm.
5. Reduce heat to medium. Remove chicken from marinade; discard marinade. Pat chicken dry and sprinkle with ½ tsp salt. Place on BBQ grill; close lid and cook, turning once, until no longer pink inside, 6 to 10 minutes. Transfer half of the chicken to a plate; let cool, then transfer to an airtight container and refrigerate for another meal the next night. Cover remaining chicken loosely with foil to keep warm.
7. In a separate large bowl, toss together corn kernels, zucchini (chopped, if desired), tomatoes and 2 tbsp sauce; divide among plates. Divide chicken among plates. Chop green onions (or leave whole, if desired), sprinkle over top and drizzle with remaining sauce.
This is the year of the anti-diet, and thank goodness for that! With more and more people realising that crash diets and crazy fads don’t do anything but make you more miserable and larger long-term, thankfully, many are resorting to a healthy and fit lifestyle to keep them in shape and healthy year-round.
But not everyone realises this just yet. Just take a look at these statistics:
These are some scary numbers!
Studies are showing that dieting actually makes you larger long-term, messes with your mental health, and contributes to poor body image.
As many of you already know, eating healthy food and exercising on a daily basis is the best way to stay happy and healthy long-term. But how the heck do we know what ‘healthy’ eating is all about, and how can we enjoy our foods while also maintaining a lean, healthy, fit body?
There are so many approaches out there, including clean eating, flexible dieting, intuitive eating, and more. Some people find tracking macros works for them, whereas some find it drives them crazy and even contributes to their obsessive habits.
Your friend may love intuitive eating, another may preach flexible dieting, but the best ‘diet’ for you is the one that is not a diet and is instead a lifestyle ‘choice’ that actually works for you.
This issue we explore many different ‘diets’ to help you find a way of eating that will work for you long-term. The idea is to feel like you’re not even on a diet at all and just to live and love life, every day. Eating what you enjoy without feeling guilty, shameful, or ‘naughty’ while also remaining fit and healthy is a great goal to focus on. To enjoy healthy foods because they make you feel great and energised rather than to eat them because that’s what you should do or out of sufferance is crucial to your long-term success, health, and overall happiness.
Modern-day living has really messed with so many people’s relationships with food. It tells us to associate good or bad thoughts with certain foods, and for my girls who compete, it can turn you off chicken breast and broccoli for life!
It’s important to find a way of eating that works for you. I sure did, and I follow my 7 Rules every day, and I stay happy, healthy and fit, and enjoy all the foods I love. Go out and find your ideal way of eating and be fabulous!
Food is one of life’s joys, so it’s time everyone started truly enjoying it!
*Statistics Brain | **Study by Dr Craike | ^Make Your Switch
]]>
Nutrition Information
Serving Size: 115g cake Calories: 250 Carbohydrate Content: 32g Cholesterol Content: 32mg Fat Content: 13g Fibre Content: 5g Protein Content: 6g Saturated Fat Content: 2.5g Sodium Content: 40mg Sugar Content: 17g
* Recipe first published on Clean Eating Magazine
https://www.cleaneatingmag.com/recipes/molten-lava-cakes
I seem to have lost it — my motivation, that is.
Motivation is one of those things that comes and goes. For many of us, it’s not a constant variable that is always there and available to tap into. While it would be so great to have motivation every single day to eat healthy, train, go after our goals and more, this just isn’t the reality! We have slumps, low points and times where we don’t want to go after our goals because maybe they’re too big, we’re too tired or we just simply cannot be bothered.
Wouldn’t it be great if there was a way to get our motivation back so we could spend all of our time motivated and be getting things done? Unfortunately, there’s no pill or magic drink that gives us instant motivation. If that was a thing, the inventor would be a billionaire!
Seriously, though, how do we get it back when all seems hopeless? Sometimes, it’s just a matter of putting our big-girl panties on and getting it done and creating a habit, rather than considering it as optional! I’m not sure about you, but if I only got things done when I was motivated, there’d be a lot of unfinished projects hanging around me — and that’s a lot of projects!
That’s usually enough to keep me motivated most of the time, but it doesn’t always work. Sometimes things just get in the way!
That’s where changing the way you think is critical to your success. I like to call these must-do items ‘non-negotiables’. Let me explain.
When it comes down to it, ask yourself, every morning when you get up do you have to think about brushing your teeth, putting on clothes and going to work? No, you just do these things, because they’re part of your daily routine and are non-negotiable. If you treat other things in your life, such as taking time out to train, eat healthy and go after your goals, as non-negotiables, chances are you will always have the motivation to do them, because it’s actually not a choice.
Now, for those of you who are still not convinced, I’m betting that you wouldn’t go to work in your pyjamas or your birthday suit because you couldn’t find the motivation to put work-appropriate clothes on, would you? Right, and that’s exactly my point. That’s how you need to treat your health and fitness!
In my 12 Week Body Solution, I talk about realistic goal-setting, and I also have a list of ‘must-dos’ that you must have considered before making any major changes in your life. It teaches you that no matter what happens, you must never lose sight of your goal or make it a ‘negotiable’. If you make a promise to yourself that you and your health are always a non-negotiable, you will succeed.
Too often our health becomes of secondary importance to us as we put everything else before it. Heck, I’m guilty too, but it shouldn’t be that way. Wise people often say if you have your health, you have everything, and I totally agree. So if you’re prepared to make your own health and wellness negotiable, sooner or later you may wish you’d decided differently.
There are plenty of resources online, and with the explosion of social media, there is always an inspirational video or motivational quote to help. However, while that may work for some people, it’s only short-lived. The sad truth is if you always seek external motivation, you’ll continue to lack your own real motivation to get where you want to be.
If you can truly learn about what makes you tick, what makes you feel great, why you’re doing what you’re doing and remind yourself of the ‘why’, you’ll always have your own motivational fire inside of you that is more powerful than any external factor (or imaginary motivational pill!) you could ever imagine. Even those of us who have found our ‘why’ still question things some days, and usually all we need is a kind word or reminder from someone who cares about us or that we trust to help us.
I am so grateful that my Lindy Fitness Community (btw, everyone is welcome) on Facebook has been an incredible source of inspiration for me. There are so many amazing people sharing and supporting each other to be their best selves and reach their own personal and individual goals.
I feel very blessed that there are so many of you out there who are not afraid to be real, honest and genuine about your struggles, your lack of motivation and the hurdles you face — and then, in the next breath, pick yourselves up and share such positivity with everyone around you. So for those of you who are truly brave enough to be yourselves, to step up and try to be better than you were yesterday, I salute you!
I for one know that on our own we are but one voice; together we can change the world. And together we can all help each other succeed. Isn’t that what living and loving life is all about after all?
So if you’re after some encouragement and support and you want to find like-minded people all supporting each other, then be sure to search for the Lindy Fitness Community on Facebook.
All it takes to succeed and stay motivated is to make your own health and happiness a non-negotiable! Surrounding yourself with like-minded people who are after similar goals to you will help you along the way as well. Once you do these things, chances are you won’t even need to think about staying motivated: you already will be!
]]>I was casually browsing the social media channels and came across an Instagram profile of an athlete I know VERY well. I’ve personally helped this particular girl so many times, given her advice when she was feeling vulnerable and helped her believe in her life’s purpose when she couldn’t do it for herself. I’ve been so blessed to see her achieve all the success she has and I’m all for earning your stripes, and for working hard. But when you blatantly plagiarise someone else’s words and post them as your own, it’s downright dishonest and I can’t believe people in the fitness industry have become SO fake.
It’s one thing to talk about your experiences and how you feel, but it’s a completely DISHONEST move if you’re going to copy someone else’s words and post them as if they’re yours. Whatever happened to real, honest, genuine updates from REAL fitness role models? It seems now more than ever, fitness wannabees are posting quotes, words, and updates that are simply not their own. They are happy to steal something from someone else rather than come up with content that is original and real to them. To say I am disappointed is a HUGE understatement, especially for those I know.
On top of all of that, I was recently talking to one of my good friends in the USA and she expressed her disgust at these ‘self-appointed fitness gurus’ who are nothing but shallow, plagiaristic wannabees. They have no purpose other than to be famous and make a career out of selling ‘fitness snake oil’ to consumers who trust what they’re being told. From face-altering filters to body-reshaping apps, to miracle diets, it seems that changing your body shape to enhance your proportions, and sell your product or service, is sadly rife among the most popular of fitness profiles.
Rest assured though, here at Oxygen Magazine Australia, we are committed to ensuring we do our very best to feature women who are REAL, authentic, kind and above all, those who genuinely care about making a difference in others’ lives.
Anyone can be a pretty picture, anyone can copy someone else’s words, but those who DARE to be themselves and who are genuine and REAL will ALWAYS triumph.
Until next time, be YOU, be REAL and be AWESOME!
Lindy xx
]]>So many people always start the new year with the greatest of intentions and many succeed on their promise to themselves that this will be their year. So many others don't and I wanted to share with you how to get results from your resolution this year!
With 15yrs+ as a Fitness Professional, Editor-in-Chief of Oxygen Magazine Australia & now proud mamma, let Lindy Olsen guide you to success using her proven "7 Steps to Success" formula.
]]>It’s the time of year some of us dread…all the extra food temptations and alcohol and multiple events to attend. But it doesn’t have to be that way. The festive season should be all about celebrating with your loved ones and enjoying each other’s company without overindulging!
By following a few simple rules you can look forward to the festive season, rather than dread it!
Rule 1
ALWAYS eat a LEAN source of protein at EVERY meal!
You can get your lean protein from many different sources. Some of these include chicken breast, lean beef, turkey, fish, kangaroo and egg whites. Eating enough protein is VITAL for muscle growth and repair not to mention many other essential bodily functions! The festive season is renowned for fresh seafood so fill your plate with prawns and grilled fish!
Rule 2
Always eat 5-7 meals EVERY day about 3-4 hours apart
I always eat 5-6 small meals each day in order to keep my metabolism on fire. If you skip breakfast the chances of your metabolism becoming slow and sluggish is increased significantly. I want to make sure my metabolism stays revved up and in top gear throughout the day. When celebrating during the festive season there is temptation everywhere, but by making sure you’re eating regularly throughout the day you’ll be more satiated and less likely to nibble!
Rule 3
Eat your greens…
Try to eat at least five servings of fruits and vegetables a day as a means to help boost immune function and reduce risk for chronic disease. Remember restricting any one of the major food groups can lead to a macronutrient imbalance and corresponding vitamin and mineral deficiency. Have a little bit of everything, but make sure your plate is packed full of veggies and salads.
Rule 4
Every 9 out of 10 meals you have, has to be in your plan.
In other words if you are eating five times per day, you would eat 35 meals per week in total. Effectively 3.5 of them can be your choice, within reason of course! I call these my junk meals, so try to find out what combination works best for you. In order to stay sane all week, I always indulge in a few small treats every second day as my reward. This does two things, keeps me sane and keeps my body guessing as to what I’m doing. This approach seems to work well for me as I really look forward to enjoying what I want. Chocolate, cheesecake and Caramel Slice … YUM! This is THE BEST rule during the festive season, cause it means you can indulge without the guilt…winning!
Rule 5
AVOID sugar and Limit your complex carbs with your last two meals unless you are active at night!
There are many schools of thought on this however there’s one that almost everyone needs to be aware of!! SUGAR!! Hidden sugar is the number one enemy for most “saddle bag” sufferers and is a major reason why many people fall short of reaching their health and fitness goals. Read your food labels carefully and try to avoid rich sauces and fatty dressings that contain large amounts of sugar as they can be disastrous when trying to control your blood sugar levels and manage your weight. Excess consumption of simple or complex carbohydrates in the later part of the day (unless you are training) can also contribute to an energy surplus and if you are not careful can easily be stored by the body for later use. Portion control is paramount!
Rule 6
Drink at least 500ml of water with every 10 kg of body weight*
Water is my number one weight loss secret! It has no calories, sugar or fats and is a great way to quench your thirst without adding to your waistline. Many people often mistake thirst for hunger, so if you drink plenty of water throughout the day, you may need less food to keep you feeling satisfied. Not to mention, water is the only thing that will eliminate waste from your body. If you don’t keep well hydrated, your body simply cannot rid itself of those nasty toxins which inevitably end up on your thighs and hips. *Maximum 4L If you don’t follow anything else, follow this! Especially this time of year when you might have a drink or two!
Rule 7
Move more!
Try to get yourself moving each day for a minimum of 30-45 minutes before your day begins. Whether you get outdoors for a walk or hit the gym just remember to schedule it in before the day ends. I find it best to get it over and done with first thing in the morning. That way if I am tired from a hard days work, it doesn’t give me an excuse not to do it. Remember consistency is the key! This will kick start your metabolism for the rest of the day and help you get revved up and off to a good start! Any type of regular physical activity, no matter how moderate, can help you to lose body fat. You can always increase the level of intensity to speed up your results. Whatever it is, just get yourself moving every day. There really is NO EXCUSES this time of year when you’re not working and have the extra time. Even if it’s a family game of cricket in the backyard!
]]>
So how does it work?
Founded in 2010, WayBetter has made a business of encouraging people to stay on track with their healthy goals, using a money-back guarantee as a motivator.
There are three app-based games — DietBet, StepBet, and RunBet — where people compete to lose weight, walk, and run regularly. Players all bet into the pot at the beginning and whoever reaches their goal gets their money back, plus a profit funded by the people who failed to do so.
Many participants make it even more fun by inviting their partners, friends, and family to play or often participants will start a competition in the office with work colleagues. In fact, that was exactly how founder Jamie Rosen came up with the idea. He was visiting friends at an office where people were doing a weight-loss competition for money. What he saw had nothing to do with the usual dreary experience of weight-loss — people were laughing as they sabotaged their office mates by sneaking chocolate bars on to their desks. They were also running during their lunch breaks and eating salads. Inspired by this friendly competition, WayBetter’s first game, DietBet, was born.
While the opportunity to get your money back (plus some) by reaching your goal is a wonderful incentive, the company insists that the social support you get from all the other team members is even more powerful. All players also form part of a friendly and supportive community — so you can add meeting likeminded people and making friends to the list of reasons to sign up.
So, long story short, if you’re willing to commit to hitting your health and fitness targets every day, you’re guaranteed your money back — and you could actually make a profit! You know the saying ‘the house always wins’? Well, in this case it’s the safest bet you’ll ever make!
And, bonus: the app is free!
So if your looking for the ultimate motivation to reach your goals once and for all, you can join our very own editor-in-chief, Lindy Olsen, who is making the commitment to a four-week challenge and betting against herself with the support of Oxygen magazine, starting on Monday 13 November.
If you do decide to make the commitment alongside Lindy, you might see her pop up in the app’s social community to give you that little extra kick up the butt you need to help reach your goal. In fact we know she will!!
So if you haven’t downloaded the free app already, make sure you do and let us know what you think. You’ll be joining more than 600,000 people around the world who have already participated, with the company paying out $US40 million to winners for collectively losing upward of three million kilograms and taking 50 billion steps.
Over the years, WayBetter has assembled an impressive list of celebrity trainers, weight-loss experts, and health and fitness gurus. Partners include Labrada for Her creator Jamie Eason (who has a DietBet starting on 23 October 2017), fitness star Jillian Michaels, transformation specialists Chris and Heidi Powell, 21 Day Fix creator Autumn Calabrese, and hundreds more. These experts host WayBetter games and coach players during the challenge by sharing tips and motivation.
What are you waiting for? Use this link www.dietbet.com/Lindy to sign up now and join all of us for 4 weeks of health and fitness! You’d be crazy not to!
TESTIMONIALS
Sara
Lost: 28kg
Won: $US715
I have always been into fitness and exercise. However, my love of food and emotional eating has been gaining momentum since my high school years and had become too much for me to deal with anymore.
DietBet is honestly the best thing I’ve ever discovered. It is for the person who has trouble staying motivated, and gives you that extra incentive to win money for losing weight.
The moneyback guarantee shows there is integrity in this group of people who care about the people they support. I’ve never walked away with the bare minimum after being named a winner.
Stephanie
Lost: 23kg
Won: $US216
My entire life, I’ve been overweight. My parents were the type who wouldn’t let you leave the dinner table until your plate was clear regardless of how full you were. DietBet worked for me because I care too much about my money to lose it over something as trivial as my weight!
The weight goal in each type of game is extremely realistic if you have the weight to lose and stick with a plan. It is in my competitive nature to win, and I found myself not only meeting my goals, but also surpassing them.
There is nothing to lose when you join a DietBet. Find a plan, and stick with it. Use DietBet for accountability — make good choices and the weight will come off. Why not get paid to lose weight?
]]>All the praise you receive makes you feel like you can reward yourself. And so you do! After all, you’ve been missing out on all the things you love to eat and you’re feeling good, so why not. So, you reintroduce your favourite foods and gradually forget about following your specific diet plan. Sadly it’s not long before you notice you’ve gained weight and no longer feel great about yourself. It’s literally like getting on a merry go round and not knowing what to do to get off.
Thankfully there is hope! I too was guilty of being in diet mode – in fact, I spent years following diet after diet only to realise I kept getting bigger and bigger! That’s right, I kept getting bigger and bigger and it was NO fun at all.
So let me tell you straight, the more “diet plans” you go on, the WORSE you’re going to feel when you finish your diet! So please, please, please don’t embark on another diet unless you have a specific plan, for a specific timeframe and you are making sure that your calories are not in any way restricted as you could end up doing more damage to your metabolism than you realise.
It wasn’t until I actually learnt why I was putting certain foods into my body and what those foods were doing to my body, that I understood how to make better choices. By learning about food and the role it plays within your body, you can empower yourself to make conscious decisions daily to eat healthy nutritious food that doesn’t weigh you down!
Learning about protein, fats and carbs and how much you need of each is crucial to your long-term health and fitness success. Learn what foods are best to eat often and which are better to eat less often. By learning about “why” you should be eating something (rather than just eating it because your diet plan told you to), you’ll be changing your mindset to focus on nourishment.
So if you’re someone who finds themselves in ‘diet mode’ time and time again, watching the number on the scales go down and then up and then down and then up again, make a conscious decision to break the cycle. Rather than putting time into researching your next diet, put time into researching how to eat healthy for life. My 7 rules for success are a great place start!
It will literally change your life, it changed mine!
]]>When Dr Gail Dines said the above quote, she really hit the nail on the head. Whether you realise it or not, so many industries thrive from targeting those of us who are at times insecure and our genuine desire to change ourselves.
We see products and marketing every single day that tries to get an emotional response from us so we buy into the promise that product X provides. These companies know all too well that women can be insecure and super hard on themselves to live up to some sort of picture of who they think they should be. Not to mention, if we’re having an ‘off’ day, it may mean that we inevitably buy into promises that usually fall well short of the intended result! However, some of the time you’ll find a product or someone who actually cares about your success but bottom line, but there’s a catch….YOU have to be the one to do the work. No one can do it for you.
There are numerous diet programs, boot camps and online plans promising you’ll lose kilos upon kilos in a few weeks, teas or pills that promise you’ll get a flat tummy, waist trainers that guarantee you’ll have a more feminie and curvy figure, supplement companies promising to drop your fat faster than ever and it doesn’t stop there. The beauty industry is well known for presenting manipulated images as ideal representations of what we all should strive to achieve. These images are supposed to make us feel great about the investment that we’re potentially making and subconsciously allow us to think that perhaps we’ll look like that and we’ll be as happy as “she” is if we buy the represented product. However, it’s important to know that a lot of the time, the women used as models in those advertisements don’t actually use the products and the products themselves are full of empty promises!
All we have to do is look at the latest social media platforms at the myriad of examples to compare ourselves to and it’s enough for even the most confident woman, to feel pretty inadequate. However, while we can’t change what is being presented to us anytime soon, there IS something we can ALL do about how we perceive ourselves and what we allow ourselves to accept as fact.
Learning to love who we are and allowing ourselves to accept our imperfections is probably the hardest thing you’ll have to face in your search to be truly happy in your own skin. Until you are able to look at your (judgmental) self on all levels, you’ll continue on your merry-go-round of self hate, negative self talk and resentment.
So for those of you who are ready to take a good look at yourselves, you may find the following tips helpful:
// You don’t need the magical product: If you’re looking for a solution to feel better and look better, it’s not going to come in a box! Eat healthy, move often and take time out of your schedule to do things you love – your body will thank you for it.
// You’ll never be happy if you keep comparing: You don’t need a smaller waist, a bigger bum, larger boobs or anything else – what you need is to stop comparing! Whether that is on social media, in real life or elsewhere, never compare yourself to another person as you are perfectly imperfect. Setting goals, should always be based around health! Looking good is a side effect!!
// You can love every inch: Every flaw, stretch mark, wrinkle and more – these are all signs that you’ve lived life and lived it well! Often society makes us feel like we don’t have the right to love every bit of who we are – but we absolutely can! Love ALL of YOU… your mind, your body and your soul and appreciate yourself for the amazing person you are.
When you feel good within yourself, you won’t pay attention to the silly magic product ads with empty promises. Instead you’ll keep on loving yourself for all that you are!
]]>Not to mention on top of all of that, we’re surrounded by constant pressure to be something we think we should be or to look a certain way. There are constant updates, newsfeeds and social platforms bombarding us with images of “fitness competitors” who we should all aspire to be like.
It’s VERY easy to get caught up in the tidal wave of those who are eating well and going to the gym just to look good. Let’s face it, an image of you looking good results in more engagement from your friends, more popularity and more attention and for many people this is actually a good thing to keep them motivated. However, the danger arises when your focus shifts from being “fit and healthy” first and foremost, to something a whole lot worse; “looking good at whatever cost”. So many young women (and men) think that in order to be successful they need to go on restrictive diets, do copious amounts of cardio and contemplate doing other things to their bodies. People don’t seem to want to work hard these days when there are other easier options to get you into great shape.
It’s frightening to think about how many people have sacrificed their health for a short term result and who have then paid the ultimate price. Health FIRST is something that every person needs to be mindful of now and always. Without health, what do you really have?
Being fit and healthy is, in my opinion, is one of the best things you can ever achieve! Not only will you feel great and have so much energy to do the things you enjoy, you usually look amazing simply as a side effect!
Being fit and healthy is all about having a functional body that is strong enough to fight off diseases, strong enough to keep us in a good mental state and strong enough to do all the things us women do – as mothers, daughters, wives, role models, employees, bosses and so on.
Of course, when we work out and eat well we’re going to reap the benefits by looking great, and there’s absolutely nothing wrong with that! Feeling good and looking good result in increased confidence levels and having more confidence is so positive on all areas of our lives. However, while it’s great to be confident in who you are and how you look, just make sure your driving factor is to be fit and healthy first and foremost!
I would really encourage you to take some time to have a good think about why you workout and why you eat well. Start by thinking of all the reasons that AREN’T associated with looking good. In all seriousness, this will give you the drive you truly need to be fit and healthy for life!
Remember, being healthy is paramount, looking good is a side effect.
]]>