Elev8 - Mind Body Balance

12/01/2021

𝐏𝐑𝐈𝐎𝐑𝐈𝐓𝐈𝐒𝐄 𝐘𝐎𝐔𝐑 𝐌𝐄𝐍𝐓𝐀𝐋 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐍 𝟐𝟎𝟐𝟏⁣
⁣
Happy New Year everyone! 2020 was truly a year that tested us all in ways we truly never had and hopefully never will have to be tested again.⁣
⁣
Further, with times being quite uncertain, prioritising our mental health has never been more important. ⁣
⁣
Here are a handful of ways in which I challenge you to prioritise your own mental health this year.⁣ ❤️🥰
⁣
⁣
⁣

14/12/2020

post I created for
・・・
We are firm believers in consistency being the key to achieving long term, sustainable health & fitness goals. However, remaining consistent during the holidays is easier said than done! TSF trainer Sam takes you through his top tips to help you keep your nutrition & fitness goals in check, while still enjoying the holidays.⠀
 ⠀
Plan ahead 📝⠀
Jot down a list of a few key things you’d like to achieve the next day to prevent you from feeling overwhelmed. Holidays are a busy time of year & so flexibility is important, but mindfully factoring things like exercise into your plan for the day ahead will make you more inclined to follow through. ⠀
 ⠀
Cut the black & white thinking 👓⠀
“If I can’t do it all, I’m not going to do anything” - sound familiar? The ‘f*&k it’ mentality people have around the holidays often comes as a product of the guilt associated with irregular workouts & less nutritious meals. Set your day up in a way that allows you to get some form of movement in - every bit counts. ⠀
 ⠀
Meal prep 🍱⠀
Now more than ever, meal prep can help. One or even two meals out a day, does not mean you cannot implement structure with your other meals. Keep healthy snacks & meals on standby at home.⠀
 ⠀
Active catch-ups 🏃🏻‍♀‍⠀
Rather than catching up for brunch or a drink, plan a walk, fitness class or bike ride.⠀
 ⠀
Water 💧⠀
Increasing your water before or after big nights out & big meals will keep you hydrated, assist in ridding your body of excess salt & reduce bloating.
 ⠀
Focus on maintaining your progress ⚖️⠀
For many, perhaps losing weight or getting stronger isn’t feasible during the holiday period & that is ok! Shift your focus to nourishing yourself & moving as much as you can. 

03/12/2020

🥒🧀 𝐙𝐮𝐜𝐡𝐢𝐧𝐧𝐢 𝐒𝐥𝐢𝐜𝐞 𝐑𝐞𝐜𝐢𝐩𝐞 🥒🧀⁣
⁣
One of my meal prep staples!! So easy to make and has some awesome macro balanced stats making for a well rounded meal when paired with a salad or snack when had by itself. The recipe is extremely versatile, feel free to play around with quantities. ⁣
⁣
Notes:⁣
- To cut calories I'll sometimes use Costco turkey bacon ⁣
- Feel free to replace 2 eggs with 150g of egg whites ⁣
⁣
HAPPY COOKING ❤️

30/11/2020

🥗𝐂𝐡𝐨𝐫𝐢𝐳𝐨 𝐑𝐢𝐜𝐞 𝐁𝐞𝐚𝐧 𝐁𝐨𝐰𝐥🥗⁣
⁣
For my lunches for the first part of the week, we have super easy and nutritious Chorizo Rice Bean Bowls. Feel free to add on a protein of choice, cottage cheese or hummus for some yummy additions.

26/11/2020

𝐄𝐚𝐬𝐲 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐚𝐧𝐝 𝐑𝐨𝐚𝐬𝐭 𝐕𝐞𝐠 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 🐔🥕

Here's a super easy, but nutritious meal prep that takes under 45 mins to assemble.

Happy Friday all, make it a great weekend !!

24/11/2020

𝐌𝐞𝐝𝐢𝐜𝐚𝐫𝐞 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐟𝐨𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐬𝐮𝐟𝐟𝐞𝐫𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐄𝐚𝐭𝐢𝐧𝐠 𝐃𝐢𝐬𝐨𝐫𝐝𝐞𝐫𝐬⁣
⁣
Did you know, as of November 1st 2019, the Government rolled out a new Medicare rebate-able health care plan for people suffering from Eating Disorders?⁣
⁣
𝘞𝘪𝘵𝘩 𝘦𝘢𝘵𝘪𝘯𝘨 𝘥𝘪𝘴𝘰𝘳𝘥𝘦𝘳𝘴 𝘤𝘰𝘭𝘭𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺 𝘩𝘢𝘷𝘪𝘯𝘨 𝘵𝘩𝘦 𝘩𝘪𝘨𝘩𝘦𝘴𝘵 𝘮𝘰𝘳𝘵𝘢𝘭𝘪𝘵𝘺 𝘳𝘢𝘵𝘦 𝘰𝘧 𝘢𝘯𝘺 𝘱𝘴𝘺𝘤𝘩𝘰𝘭𝘰𝘨𝘪𝘤𝘢𝘭 𝘥𝘪𝘴𝘰𝘳𝘥𝘦𝘳 𝘩𝘦𝘳𝘦 𝘪𝘯 𝘈𝘶𝘴𝘵𝘳𝘢𝘭𝘪𝘢, 𝘵𝘩𝘪𝘴 𝘯𝘦𝘤𝘦𝘴𝘴𝘢𝘳𝘺 𝘢𝘯𝘥 𝘦𝘹𝘤𝘪𝘵𝘪𝘯𝘨 𝘪𝘯𝘪𝘵𝘪𝘢𝘵𝘪𝘷𝘦 𝘢𝘭𝘭𝘰𝘸𝘴 𝘦𝘭𝘪𝘨𝘪𝘣𝘭𝘦 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭𝘴 𝘢𝘤𝘤𝘦𝘴𝘴 𝘵𝘰 𝘵𝘩𝘦 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘰𝘷𝘦𝘳 𝘢 𝟷𝟸 𝘮𝘰𝘯𝘵𝘩 𝘱𝘦𝘳𝘪𝘰𝘥:⁣
•𝟺𝟶 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴 𝘸𝘪𝘵𝘩 𝘢 𝘗𝘴𝘺𝘤𝘩𝘰𝘭𝘰𝘨𝘪𝘴𝘵/𝘗𝘴𝘺𝘤𝘩𝘪𝘢𝘵𝘳𝘪𝘴𝘵⁣
•𝟸𝟶 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴 𝘸𝘪𝘵𝘩 𝘢 𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘪𝘴𝘵/𝘋𝘪𝘦𝘵𝘪𝘤𝘪𝘢𝘯⁣
⁣
If you have been following me for a while, I have been relatively candid with my experience with bulimia nervosa, binge eating disorder and body dysmorphia. Sadly, many do not realise how truly volatile and deeply tiring and vicious eating disorders can be for both the individual and family/friends around them. ⁣
⁣
For those suffering, seeking treatment is a really really daunting experience, whether it be because of denial, shame, anger or all of the above. However, going through treatment myself, I really cannot emphasise how much of a life changing experience it is. It’s a long road, it’s a hard road, there are many ups and many downs, many days, weeks or even months where you feel like you’re in control and many where you feel like giving up… But support and guidance from a strong, knowledgeable and positive network of people who care is honestly the one thing I believe allowed me to truly establish the appropriate, sustainable steps in my recovery.⁣
⁣
Want to learn more? Head over to the linktree in my bio – you will find an in-depth outline of the plan, eligibility, how to access the plan and more. But all-in-all a visit to your GP for tailored advice and to action the plan is the first step. ⁣
⁣
For anyone struggling, know, you are worth so much, you deserve not to feel defined by your disorder 💙

23/11/2020

🍛𝐄𝐚𝐬𝐲 𝐇𝐢𝐠𝐡 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐮𝐭𝐭𝐞𝐫 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐑𝐞𝐜𝐢𝐩𝐞🍛⁣
⁣
Happy Monday everyone! Here is my go to easy as High Protein Butter Chicken recipe. ⁣
⁣
With just 𝟑𝟓𝟎𝐤𝐜𝐚𝐥/𝐬𝐞𝐫𝐯𝐞 (𝐢𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠 𝐫𝐢𝐜𝐞) 𝐚𝐧𝐝 𝐨𝐯𝐞𝐫 𝟔𝟏𝐠 𝐨𝐟 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, this beauty is perfect for anyone in a cutting phase or pre-training phase. ⁣
⁣
It is on the rather lower-calorie side, so particularly if you are bulking or are consuming after a heavy weights session, feel free to up the portion size. ⁣
⁣
As always swipe for the recipe ➡️⁣

10/10/2020

07/10/2020

🍝𝟓 𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓 𝐏𝐀𝐒𝐓𝐀 𝐀𝐍𝐃 𝐌𝐄𝐀𝐓𝐁𝐀𝐋𝐋𝐒🍝⁣
⁣
Here is one of my fav quick and easy 5 ingredient meal preps. With over 63g of protein (when split into 4 serves), Kangaroo has become a game changer when it comes to getting my protein in.

01/10/2020

🍵𝐄𝐀𝐒𝐘 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐌𝐀𝐓𝐂𝐇𝐀 𝐌𝐔𝐆 𝐂𝐀𝐊𝐄 🍵⁣
⁣⁣⁣
If you can't tell, I am loving my protein mug cakes at the moment. Here is another lil fav, my matcha mug cake. Add 25g of white choccy for only 125kcal more - IT'S WORTH IT!!

01/10/2020

𝟓 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐭𝐡𝐚𝐭 𝐡𝐞𝐥𝐩𝐞𝐝 𝐦𝐞 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐚𝐧𝐝 𝐒𝐓𝐈𝐋𝐋 𝐡𝐞𝐥𝐩 𝐦𝐞 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠⁣
⁣
As someone who does genuinely believe tracking nutrition is a great TOOL that does lead to great results and is important to understand what is in your food (calories and macro wise), results are just not as simple as a calories in calories out equation. ⁣
⁣
𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘵𝘳𝘢𝘤𝘬𝘪𝘯𝘨 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘴 𝘨𝘳𝘦𝘢𝘵 𝘚𝘛𝘙𝘜𝘊𝘛𝘜𝘙𝘌 𝘢𝘯𝘥 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺, 𝘉𝘜𝘛, 𝘵𝘩𝘦 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦𝘯𝘦𝘴𝘴 𝘪𝘴 𝘳𝘦𝘭𝘪𝘢𝘯𝘵 𝘰𝘯 𝘺𝘰𝘶 𝘣𝘦𝘪𝘯𝘨 𝘊𝘖𝘕𝘚𝘐𝘚𝘛𝘌𝘕𝘛. 𝘚𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘮𝘪𝘨𝘩𝘵 𝘯𝘰𝘵 𝘣𝘦 𝘳𝘦𝘢𝘭𝘪𝘴𝘵𝘪𝘤 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘢𝘵 𝘵𝘩𝘪𝘴 𝘵𝘪𝘮𝘦 - 𝘢𝘯𝘥 𝘵𝘩𝘢𝘵 𝘪𝘴 𝘖𝘒. ⁣
⁣
About 2 months ago, I made the decision to stop tracking my nutrition. As a self professed over-thinker/perfectionist not only did I find myself being completely obsessed about the numbers, more severely I felt myself slipping back into a really bad relationship with food - a relationship that has certainly taken its toll in the past.⁣
⁣
I was losing my ability to eat intuitively, my hunger cues were unidentifiable, I was constantly bloated, stressed and anxious and lastly, my life was solely run around when my next meal was. ⁣
⁣
As I say to my clients, trusting your intuition and ability to guide yourself is of utmost importance. If you are not able to maintain your weight without tracking your nutrition, that might be the first suggestion that your goals might need to be reassessed. ⁣
⁣
This may seem a bit dramatic and for most, it is. As we know, comparing yourself to what you see online is a dangerous thing - however, we live in the age of a one-size fits all mentality and to those perhaps empathising with elements of this; I hope to offer some further perspective and tools into how you can change or implement strategies in your nutrition to still achieve some kick ass goals, but more importantly feel happier and healthier for it.

25/09/2020

🍌𝐄𝐀𝐒𝐘 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐁𝐀𝐍𝐀𝐍𝐀 𝐁𝐑𝐄𝐀𝐃 𝐈𝐍 𝐀 𝐌𝐔𝐆🍌⁣⁣
⁣⁣
One of my favourite pre workout snacks at the moment, only 300kcal and a great mix of carbs and protein. Unfortunately I cannot find the OG recipe, but inspired from TikTok 😋