Progress update!

Since starting on my weight loss journey I’ve had many demotivating moments and have even gone through the whole “I cannot be bothered” stage.

I used my motherhood lifestyle as an excuse and one day I woke up and didn’t want to get back into the rut that had gotten me there a few years back.

So my lifestyle changed. My diet and my workout methodology was reinvented and my spark was found!

Since the beginning of September I have lost a total of 6.5kgs, dropped 10% in my body fat and a total of 27.5 cm off my body. Don’t ask me where it all went, I really don’t want to see it back any time soon

Here are my before and current photos 🙂


Oh, why hello… You are still alive

It’s been quite a few months since I last posted and now is as good of a time as ever. Since my last post I had gained and lost and then gained some more weight. but the great news is that I have finally started to see results! Massive results and it’s all because I reevaluated my circle of contacts and how each one of them was effecting my outcome.

Here is a copy of a post I placed on a Facebook page

Who are the Toxic People in your life?

Who are the Toxic People in your life?

Have you ever stopped to think about what is holding you back in certain journeys? No I mean really think…

Whether its your self sabotage or lack of self belief, believe it or not there are, in fact, other factors that are placing those initial seeds into our subconscious.

I ask you this and I’m sharing this with you as I recently had to say goodbye to a person in my life – and it was by my own choices that I had to do this.

One of my clients runs a Curves centre near my home and I would go down and teach classes for her very early in the mornings. She came across very lovely and very motivating and even offered to assist me in obtaining my Cert III in fitness. After a few weeks she and I would talk and she would always comment on how passionate and motivated I am to lead a fit and healthy lifestyle. Over time she started to say things like “you know it’s ok to be jealous about what others have and done” or “you know your life doesn’t always have to be perfect” (and believe me it’s soooooo far from perfect) :/

Then she started to complain about how much weight she gained and how hard it was for her to loose it. She was at the gym all day and there were times during the day that she could have worked out and yet she didn’t. I offered her to help her train and then there were excuses after excuses. She tripped over one day trying to move a couple of the machines around and used that as an excuse for weeks and then there was the incident where a bookshelf hit her (oh so lightly) and yet 6 weeks later she was still complaining about being sore :/

During all of this I was trying to look after a little one and try to get back into shape myself. Instead of moving forwards I found the weight slowly creeping back on – not exactly the result I was expecting…

Then one day I received a phone call from an old friend saying he was starting up a ladies kickboxing class – which happened to clash with a time that I was helping this lady out at the gym. I decided that this was something that I really wanted to do. So in July I started doing my kickboxing and I still didn’t see the results I was looking for.

I reevaluated my life and the people that were in it and how they made me feel. I also noted down how they lived their lives, where they hung out and how their lifestyle was. That was the easy thing. What I did next was look at the conversations I had with these people. That’s when the coin dropped – pretty hard too. I had to get rid of this lady from my life and do it pretty quick. Only problem was she was paying me for my classes and the income (even though it was small it still made a massive difference) I gained from this was something I needed. But my health, and sanity, was far more important.

Get rid of these people quick smart!

I started to withdraw the availability to help and started to cut down on the classes until one day I advised her that I could no longer keep committing to her. I removed her from my Facebook profile and deleted her contact details from my phone and email.

Since then my lifestyle has been back on track and even better. I have regained my passion and motivation to maintain a healthy and fit lifestyle, to help people and show my family that there is really no other way for optimum health. The weight has moved and I’m not far off my pre-pregnancy weight again. My body shape is better than before I was pregnant and the health benefits of being able to interact with my child far outweigh any financial standing.

So the next time you are looking at why you’re in such a funk look at the people in your life. It may not be just you that’s holding you back…

A little bit kitchen inspiration for cold winter days

Apple and Rhubarb Pie with Coconut Whipped Cream

5 medium sized apples
6 rhubarb stalks
2 sheets of short crust pastry
1 sheet of puff pastry
Spray oil
1 ½ cups solidified coconut cream (from 2 x 375ml pre-refrigerated canned coconut milk)
1 tbs ground cinnamon (more according to taste)
1 egg
½ tsp vanilla extract (more if you like it really sweet)

1. Place 2 x 375ml cans of coconut milk into the refrigerator overnight.

2. Preheat oven to 200°C. Fill a medium sized saucepan with 2 cups of water, place on a high heat and bring to the boil.

3. Meanwhile, remove the shortcrust pastry from the freezer and allow to thaw. Wash your rhubarb and dry with a paper towel. Wash and peel your apples, cut into eighths and remove the pips and core. Slice the rhubarb into 1½ to 2 inch lengths. Make sure you only take the red part of the stalk only – anything else is poisonous.

4. Once the water in the saucepan has come to the boil, reduce the heat and allow the water to simmer. Add your apple and rhubarb and cover for 15 – 20 mins or until the rhubarb breaks down and resembles string.

5. While the apple mixture is cooking place the shortcrust pastry into a large quiche dish (the dish I used was 27cm in diameter and 3 cm high). Line the bottom and sides with the pastry. Make sure you spray the base and sides before placing the pastry in the dish. Using a fork prick the base approx a dozen times to allow excess air to escape. Place in the oven for 15 – 20 minutes or until the pastry is starting to go golden. Remove from the oven.

6. Remove the saucepan from the stove and gently stir in the cinnamon. Allow it to sit for another 10 – 15 mins. Remove the puff pastry from the freezer and allow to thaw. Drain and remove as much of the liquid as possible from the apple and rhubarb mixture.. Place the sieve over a saucepan and leave it to drain for 5 mins.

7. Pour the drained apple and rhubarb mixture into the quiche dish and even out. Cut the puff pastry into 8 pieces (no bigger than 1 inch wide) and lay the first 4 strips vertically across the top of the pie. The next 4 go in a horizontal direction to form a crisscross pattern.

8. Beat the egg to combine and brush over the puff pastry. Place dish into the oven and bake for another 15 – 20 minutes or until the pastry is golden brown.

9. Remove from the oven and allow to cool. Meanwhile, open 2 cans of coconut milk and scrape only the thick coconut cream from the top half of the can. Place the thick coconut cream and vanilla extract into a bowl and using a hand-held mixer (or food processor) use the whipping attachment whip until it is the consistency of whipped cream. Stop occasionally to scrape down the sides.

10. Cut the cake into desired number of servings and plate up with the whipped coconut cream. Enjoy

Workout of the Week – Deck of Death

Don't be surprised if this is your next move once you have finished this workout...

When working out at home it is often quite difficult to come up with an exercise that is effective without having a lot (sometimes no) equipment at all…  Plyometric training is a fantastic way to build up strength in your body and complete a cardio workout at the same time and you don’t need any equipment with most of these.

Deck of Death is a fantastic method of training.  It is an opportunity for you to focus on one particular muscle group or you can mix it up a little and complete a full body workout… Lets go.

BEFORE you complete any kind of exercise it is important to warm up…  I complete a minimum of 5 minutes of warming up.  My warm up would include skipping or jogging.  You don’t want to go all out just warm the body and start the heart going.

The Deck of Death works on a number of repetitions rather than time.  To get started you will need a standard deck of cards (52 cards) AND the 2 joker cards (a total of 54 cards).  You need to shuffle the cards before starting.  Each value card (ie Ace-King cards) represents a move.  All cards represent a value – including the joker.  The value of the cards is as below:

  • Ace = 1
  • 2 = 2
  • 3 = 3
  • 4 = 4
  • 5 = 5
  • 6 = 6
  • 7 = 7
  • 8 = 8
  • 9 = 9
  • 10 = 10
  • Face cards (ie Jack, Queen and King) = 10
  • Joker = Double it!

And again each card (except the joker) represents a move.  I have included a how to on the bottom of the page.

  • Ace = Pushups (upper body)
  • 2 = Sit ups / Crunches (core)
  • 3 = Frog jumps / 4 point squat jump (lower body / Cardio)
  • 4 = Leg raises (core)
  • 5 = Jumping Lunges (lower body / cardio)
  • 6 = Sprint Starts / Flo-Jos (lower body)
  • 7 = Mountain Climbers (core / cardio)
  • 8 = Down, Down, Up, Ups (upper body / core)
  • 9 = Tricep Dips (upper body)
  • 10 = High Knee Jumps (lower body / cardio)
  • J = Skaters (cardio / lower body)
  • Q = Mother F#%ker Burpees (cardio / upper / lower)
  • K = Step ups (if you don’t have something that you can step up on to do high knees) (cardio / lower body)

Draw 3 cards from the top of the deck.  In the event you draw a joker you need to draw 1 more card.  The first value card (Ace – King) card represents the move, the next 2 cards represent the total combined number of repetitions.  Remember that if you pulled the joker you need to double it! 🙂

So if you pulled an A + Q + 10 = Pushups x 20.  If you pulled Joker + 9 + A + K = Tricep Dips x 22.  May God help you if your last 2 value cards are both a 10 reps card on a joker…

I usually continue this for 45 – 60 mins (depending on what I’ve pulled and the number of reps I’ve had to complete).  To finish off I will also complete a cool down AFTER I have finished the workout.  My cool down will comprise of the 3 x 1 min plank/bridge and a walk for approximately 5 – 10 mins.


Push up

Depending on your fitness level you can complete this exercise on your knees (beginners), toes shoulder width apart (intermediate) or on your toes and cross your ankles (intermediate)

  1. If you are doing these on a hard surface then use a folded towel or yoga mat to go under your knees if this is how you wish to do this exercise.
  2. Assume the Push-up starting position with your elbows locked.
  3. Lower yourself by bending your elbows until your chest almost touches the floor.
  4. Come back up by pushing through the floor.
  • Hand Position. Don’t take your hands out to wide. Put your hands slightly wider than shoulder-width. Hands turned out 45°.
  • Tuck Your Elbows. Easier on your shoulders. Keep your elbows at a 45° angle to your body during Push-ups.
  • Push Your Abs Out. Straight line from shoulders to ankles. Push your abs out as if someone was going to punch you in the stomach.
  • Squeeze Your Glutes. Push your abs out while squeezing your glutes hard. Both will avoid any hyper-extension of your lower back.
  • Tuck Your Chin. Lead with your chest, not with your head. Your neck must stay inline with the rest of your spine. Don’t look forward.

Sit Up / Crunches

Again depending on your fitness level you can complete this movement with your feet firmly planted on the floor (beginner), with your feet off the floor and knees at 90 degrees so that your shins are parallel to the floor (intermediate) or on the way up bend your knees up to your chest and on the way down your legs all the way out – make sure that you don’t let your heals / feet touch the ground (advanced).

  1. Find a padded surface. If you’re on hardwood floors then use a yoga mat or a towel.
  2. Lie on your back. Bend your knees to a 90 degree angle while keeping your feet flat on the floor. Don’t use anything to anchor your feet because that will cause your leg and hip flexors to take some of the work away from your abs.
  3. Position your hands at your sides / cross them across your chest / on your temples (which ever is most comfortable) Once you have built up some core strength, cross your arms behind your head. IMPORTANT: Don’t interlace your fingers behind your head or pull on your head while executing the Sit-Ups. This can cause strain on the neck and will also reduce the amount of work on the abdominals.
  4. Imagine that you are in slow motion and execute the Sit-Ups slooowwwwlllly.  Exhale as you pull yourself upwards towards your knees. This causes your muscles to suck inward and will cause your deeper core muscles to do some work. Inhaling while executing a sit-up can cause your abdomen to protrude – which not only makes the exercise less effective – but can also cause strain on your lower back.
  5. When you have raised your upper torso about 6-12 inches from the floor, hold your position and tense your abs. Momentarily hold this position.
  6. Lower yourself back down, but only so that you are very lightly touching the floor with your head and upper back. Don’t let yourself back into a resting position – instead keep your abdominal muscles taut and move right back into the next movement.

Frog Jumps / 4 Point Squat Jump

  1. Starting in a squat position with 1 hand touching the floor directly in front of you, jump forward to land in a squat position and the opposite hand out in front and touching the floor.  IMPORTANT:Make sure that when you are performing this move that you are landing softly and in a controlled motion, jumping as hard as you can.  Landing too hard can be very harsh on your joints.
  2. This time when you jump, do so, so you are landing to the right. Returning to the squatting position again with the starting hand back on the floor.
  3. The third jump is to land directly behind you and again landing back into the squat position and with the other hand touching the floor.
  4. The final jump is to the left, again landing in the starting position.So when you look at it imagine there is a box drawn on the floor and you are standing on one corner.  you need to jump to each corner to complete 1 rep.

Leg Raises

This is a good workout at all levels.  The main thing to remember is that the lower your heals are to the floor the harder the movement becomes. IMPORTANT: You must keep your lower back in contact with the floor at all times throughout the movement.

  1. Find a padded surface. If you’re on hardwood floors then use a yoga mat or a towel.
  2. Lying on your back, keep your legs extended and knees straight.  Lift your feet so your hips are 90 degrees.
  3. Lower your legs slooowwwwlllly – keeping them straight.  Do this so that your heals NEVER touch the floor, or until your lower back starts to loose contact with the floor.
  4. Slooowwwwlllly raise your legs back to the starting position – never allowing the knees to bend.
  5. This is 1 rep completed.  If you have difficulty keeping your back on the floor, tuck your fingers under the lower part of your bottom – how much of the hand under your bottom would depend on how much your back is lifting up of the floor.  The more it lifts the more you’ll need to place your hands under your backside. 🙂

Jumping Lunges

These can be done with weights for an extra push.

  1. Stand in a split stance with one leg forward and one leg back.
  2. Bend the knees, lowering into a lunge while keeping the front knee and back knee at 90 degree angles.
  3. Keeping the weight in your heels, explode up into a jump and switch the front leg to the back and vise versa.
  4. Softly land to finish at the bottom of the lunge position.
  5. Again keeping the weight in your heals, explode up into a jump and switch the front leg to the back and vise versa.
  6. You have just completed 1 rep.
  •  Avoid locking the knees at the top of the movement
  • Keep your front knee behind the toe as you lunge (you should be able to look down and see your toe)
  • To make the workout harder create a larger gap in between the legs
  •  Keep your abs engaged and the torso upright

Sprint Starts / Flo-Jos

  1. Stand with one foot behind each other – so the toe of the foot at the back is touching  the heal of the foot in front.
  2. Keeping your feet where they are, crouch down to the floor and place the tips of your fingers on the floor approximately shoulder width apart and in line with the toes of the front foot.
  3. Lift the heal of the rear foot off the ground as if it were in a starting block.
  4. Keeping your finger tips on the floor and front foot planted and rear foot’s heal raised, straighten your legs as far as you can go without lifting ay foot / finger off the ground.  It will be like your but is in the air.
  5. Lower back to the crouching position. This has completed 1 repetition (rep).
  6. Keep your stance and repeat this movement for the desired number of repetitions.  Remember to complete the same number of reps with the feet switched.

Mountain Climbers

  1. Begin in a pushup position on the hands and toes.
  2. Bring the right knee in towards the chest
  3. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor.
  4. That is one repetition
  5. Continue alternating the feet as fast as you safely can.

Down, Down, Up, Ups

Depending on your fitness level you can complete this exercise on your knees (beginners), toes shoulder width apart (intermediate) or on your toes and cross your ankles (intermediate)

  1. Find a padded surface. If you’re on hardwood floors then use a yoga mat or a towel.
  2. Begin in a pushup position on the hands and knees / toes depending on your level of fitness.
  3. Bring the right arm down so that the forearm (the part of the arm between your wrist and elbow) is on the floor.
  4. Keeping the right arm where it is, repeat this motion on the left arm.  This is the down, down motion.
  5. Take the right arm back up to the starting position of the pushup and repeat for the left side.  This is the up, up motion.
  6. You have just completed 1 rep.
  7. Repeat the down, down, up, up motion for the remaining number of reps.

Tricep Dips

Once again, depending on your fitness level the closer your feet are to your bottom the easier this move is.  If you really want to challenge yourself, perform this movement with your heals resting on an other bench / chair / wall.

  1. For this exercise you will need to place a bench, chair, wall behind your back.
  2. With the bench perpendicular to your body, and while looking away from it, hold on to the bench / chair / wall on its edge with the hands fully extended, separated at shoulder width. Your  legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  4. Using your triceps to bring your torso up again, lift yourself back to the starting position.
  5. Repeat for the recommended amount of repetitions

High Knee Jumps

  1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
  2. Rapidly dip down into a quarter squat and immediately explode upward.
  3. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
  4. Jump as high as you can, raising your knees up, and then ensure a good land by re-extending your legs, absorbing impact through by allowing the knees to re-bend.


  1. Assume a comfortable stance with one foot slightly in front of the other.
  2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
  3. It may help to use a line on the ground to guage distance from side to side.
  4. Repeat the sequence with the other leg.

Mother F#%ker Burpees

  1. From a standing position squat down and put your palms flat on the ground.
  2. Kick your feet back to the bottom of the push up position being sure that the thighs and chest touch the ground.
  3. Spring your feet forward and then jump while raising your arms overhead.
  4. Notice that there is not a strict push up involved in the movement.  In my experience including the strict push up slows the movement down too much – you want to get down and up as fast as possible while maintaining proper technique
  5. That is 1 rep.  Repeat steps 1 – 3 .
  6. If you find it too difficult to include the pushup position then omit this from the movement.  These are just the Burpee

Step ups

Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells or a barbell can be used for resistance. Beginners can start with only the body weight, especially if they have balance issues.

  1. Place the right foot on the elevated platform.
  2. Step on the platform by extending the hip and the knee of your right leg.
  3. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well.
  4. Breathe out as you execute the force required to come up.
  5. Step down with the left leg by flexing the hip and knee of the right leg as you inhale.
  6. Return to the original standing position by placing the right foot next to the left foot on the initial position.
  7. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

High Knees

  1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position
  2. Raise your right knee to you palms and replace your foot back to the starting position.
  3. Repeat this motion continuously for the desired number of reps.
  4. Repeat this on your left side for the same number of reps
  5. For an extra impact do this with alternating legs in a jogging / running motion.

Bridge / Plank / Hover

  1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
  2. Keep your body straight at all times, and hold this position for as long as possible.
  3. To increase difficulty, an arm or leg can be raised.

Update Time… 1st week

Well it’s been a week since I started on my journey and I’m pleased to say there has been a little bit of progress 🙂

You may remember last week my starting weight was 74kgs.  Well 74.7kgs to be exact…

This week has been been a full on week. Having a 4 month old certainly places restrictions on you but at the same time it helps keep me motivated and focused on the end goal and why I am doing this…  I’ve quit the foods that are high in sugar and I’ve struggled with that and at the end of the first week I am feeling a whole lot better and the cravings for the sweet things are going 🙂

I’ve set up my training schedule and taking it easy this week – need to work my way up to these things.  I am a little frustrated with myself as I know how hard I used to train and I know what my potential is but I don’t have the stamina to do that kind of training just yet… Give it a few weeks and I’ll be jogging (or as the great Ron Burgundy would say – yogging) the 5 maybe even 10kms that I used to in such ease…

As I have been time poor this week making it to the gym has been a little harder than previous weeks so I’ve been looking at alternative ways to work out at home.  All up my days have been very productive and I have the support from my husband to make this lifestyle change.  He understands why I am changing my eating habits and have started working out again.

So I am proud to say that when I stepped off the scales this morning they read 72.7kgs…That is a loss of 2kgs… not bad for my first week.  Bring on the next 9kgs!

Yummy Mummy here i come 😀

The Skinny Fat vs. Skinny Fit Debate

Over the last few days I have had the opportunity to discuss my goals with a few of my close friends and family members and to see their reaction when I tell them my goal weight is I am often faced with remarks of “That’s too skinny or that’s too much weight to loose”.  Fact of the matter is I’m not looking to be skinny I’m looking to be fit whilst being able to fit back into my pre pregnancy clothing (AU size 8 / US size 4).  Then it got me thinking about an article I once read in a fitness magazine about the skinny fat vs skinny fit…

Q.     Which model do you think has more body fat? The curvier one on the left or the whippet thin one on the right?

A.     If you think it’s the one on the right, I am afraid that you are mistaken! The model on the right has very little muscle tone and her body is composed of mainly fat, skin and bones (skinny fat). On the left however, her body has minimal fat and has great muscle tone and definition (skinny fit).

Because of our unique feminine physiology, the fat cells in our lower body (for the majority of women) are world-class clingers (this is especially true when you are pregnant). This leads a lot of us in particular, to become so fixated on the scale, thinking constantly of their goal weight (I don’t understand what happens when they reach this though; are they happier, healthier or a better person?). I do own a set of scales, as to how heavy I am really does not interest me anymore (this hasn’t always been the case with me in the past) – it is what my body composition (muscle to fat ratio) is, that matters more to me now.

Skinny-fatness strikes women a lot more than men. I think this is mainly because men aren’t afraid of lifting weights to lose fat (and to be fair, men naturally do have more muscle and less fat than their female counterparts). We women, on the other hand, evidently prefer inventing bizarre and complicated diet regimens revolving around strange food preparation, subsistence on one food group or crazy calorie limits (whoever said women were bad at maths has never met a woman 2 weeks before her high school reunion or 2 days before a date).

Ladies and gentlemen, simply “dieting” will help you shed excess “weight”, which is great for increasing your energy and reducing chances of a myriad of health conditions and diseases, but you are most likely doing it at the cost of losing muscle mass. This will in turn lower your metabolic rate, put your health at risk and keep you eternally skinny looking, but feeling fat and squidgy.

The less muscle you have, the less work your bones have to do, and they begin to shed that incredibly valuable osseous tissue: your bones, which are, in fact, living tissues directly related to your blood, immune system, strength, longevity – even your mood.

In a country of cardio fanatics and serial dieters, is it any wonder that women have such high rates of osteoporosis and are at a perpetual state of skinny-fatness? Cardio will get your heart pumping and burn some calories, but it won’t maximize your shape to make you look toned and sleek, and neither will it do much to put a dent in your osteoporosis risk.

There’s only ONE solution to this which is…….TA DA – Weight training!!

Weights will get you looking skinny fit in no time by changing your body composition, increasing your lean muscle mass, increasing your metabolic rate, it will lift, tone and shape your body, and lead to fat loss… what more could you want?

Are you lifting some weights yet? Get to it!

Remember, it’s better to be lean and toned, not scrawny and soft…

Preparation is the key

Here are my top three tips that everyone, including you can start using today.  Make smarter decisions when planning meals and save time.  Read on for more!

You know that you have to eat several times per day, so why is that that so many people leave their meal planning to the last minute and wonder why they can never follow a healthy nutrient-rich diet?

Here are my top three tips that everyone, including you, can start using today.  Turning your old habits into new ones takes 21 days.  Remember this magic number and try these tips.  Mark the 21-day point on your calendar.

1. Cook Your Meals In Advance & Keep It Simple

Preparing your meals in advance ensures that you won’t be tempted to make a detour into a fast food establishment.  If you want to have a gourmet meal for dinner every day, you may be setting yourself up for disappointment since gourmet eating may take more prep time than you have.

Plan ahead by cooking your meals every other day, providing you with enough food for the next two days.  If you are really busy, keep Sundays and Wednesdays as your cooking days.  When working, I normally ate breakfast at home unless I was doing morning cardio or did not have time to go home right away.

Breakfast Suggestions:

Keep your breakfast / meal #1 simple, with foods such as oatmeal, yogurt, eggs, cottage cheese and whole wheat toast with almond butter (or organic peanut butter).

Choose the foods that will equal a carbohydrate and protein.  Healthy fats will also be included with the protein choice.

MEAL 1 (Sample Choices)
Carbohydrates Oats
Protein Eggwhites (1/3 cup)
Fat Two full eggs (fat comes from the yolks)

For your next meals, which should be spaced every 2.5 to 3 hours apart, choose foods such as:

  • chicken
  • turkey
  • yams/sweet potatoes
  • almonds
  • brown rice
  • whole wheat pasta & breads
  • avocados (with a sprinkle of lemon juice)
  • brown rice sushi (yes, it’s out there!)
  • fish (salmon, tuna, snapper, orange roughly, tilapia, swordfish, halibut)

Also remember your fibrous vegetables, such as:

  • broccoli
  • asparagus
  • spinach
  • green beans
  • brussel sprouts
  • peppers
  • cucumbers

Many of my suggestions are foods that are low in the glycemic index, though there are many other healthy choices such as raisins, peas, corns, carrots, and white potatoes.

For my meals #2, #3, and #4, I will plan ahead the night before by cooking a large amount of chicken in the oven. Simply spray some olive oil on a baking pan, lay out your chicken and sprinkle on any spices you like. Spices will be your best friends when it comes to making your meals enjoyable.

While my chicken is in the oven, I will cook a sweet potato and steam some green beans and/or broccoli.

MEAL 2 (Sample Choices)
Carbohydrates ½ cup brown rice & 1 cup of green beans
Protein 1 chicken breast
Fat Flax oil


2. Divide Your Meals Into Portion Sizes

Get yourself plastic containers that are the correct size for your mini-meals on the go. If you are not sure what a portion size looks like, remember this:

Container Size Guide
Portion Relative Size
1 oz. Meat Size of a matchbox
3 oz. Fish Size of a cheque book
1 oz. Cheese Size of 4 dice
1 medium Potato Size of a computer mouse
2 tbsp. Peanut Butter Size of a ping pong ball
1 cup Pasta Size of a tennis ball
1 average Bagel Size of a hockey puck
3 oz. Meat Size of a deck of cards / bar of soap
8 oz. Meat Size of a thin paperback book


Having your meals prepared ahead and stored in a cooler with you will triple your chances of achieving your fitness goals.  Look at the amateur and pro bodybuilding competitors.  Whether they are male or female, competing in fitness and figure or bodybuilding, all of them will plan their meals in advance.


If you are not at all hungry three hours after your last meal, you may have consumed too many calories. Try making your portion sizes a little smaller.

3. Always Have a Bottle of Water With You

Some H2O Facts:

  • Blood is 83% water
  • Muscles are 75% water
  • The brain is 74% water
  • Bone is 22% water

It may feel like a hassle at the start but having water with you will make a major difference in your life.  Water is a necessity.  Your body needs water to digest and absorb vitamins and nutrients.  Water also detoxifies the liver and kidneys, and carries away waste from the body, and makes digestion possible.

Fiber alone cannot aid proper digestive function.  Feeling dehydrated?  You may be, and not even know it!  Without water, your blood is literally thicker, and your body has to work much harder to cause it to circulate.  As a result, your brain becomes less active, it’s hard to concentrate, your body feels fatigued, and you just tire out.  Aim for 2-3 litres a day.  Before you know it, you will start to crave and love your water. Add lemon for a new taste you’ll come to enjoy.

 This is about you!

Are you worried that people are going to joke about you bringing your own food to work, or that you can’t have lunch with the rest of the gang?  Remember your reasons for why you planning your meals ahead.

If your friends and work associates joke and have an issue about how you are eating they certainly have some issues of their own.  Remember this: I will be with you every step of the way.