cook-book-1

Cook Book

AU $18.90

This cook book helps provide delicious healthy meals with all nutritional information and my fitness pal barcode scanner to help you stay on track.

Category: eBooks

It can be way too easy to fall into the trap of co

It can be way too easy to
fall into the trap of comparing yourself to others, especially online.
The importance of feeling confident in yourself, your body, your lifestyle is important so you can confidently be YOU.
And when I say feeling confident in yourself & your body ,
I DONT mean that you need to
change anything about yourself or your body.

Everyone can fall into that comparison trap & you have to remember that many people
also greatly distort their bodies and don't show the full reality on social media.

So how do you feel confident in yourself ?

#1. You do things that make you feel good!! You wear things that make you feel good! Where
what makes you feel confident, sexy and good in your own skin without worrying about what
anyone else is thinking or what anyone else is wearing.

#2. When you catch yourself comparing what you look like to someone else you have to
remind yourself that
number one- how you look is the least interesting thing about you, but also that you're not meant to look like that person. And you're on your own journey, and
you're beautiful for that!!

#3. Catch yourself and stop yourself. If you catch yourself comparing to someone else especially on social media, firstly mute them on social media because you don't want to get in the habit of doing so.
Comparison does absolutely nothing for you, call yourself out and stop it in the moment.

Self love in building a confident relationship in yourself, your mind and your body is a constant
process. It's not something that will happen overnight so you can't pressure yourself to have it all figured out 🤍

Online coaching - link in bio

#selflove #selflovejourney #healthylifestyle #health #fitnessjourney #fitnessgoals #fitnesslifestyle

A DE STRESS REST DAY KEEPS THE DOCTOR AWAY ! Did

A DE STRESS REST DAY KEEPS THE DOCTOR AWAY !

Did you know stress can sabotage your muscle gains & recovery ?

Cortisol is a hormone secreted by your adrenal glands in response to mental and physical stress. It reduces your body’s ability to build muscle. When you’re stressed, your cortisol level will increase, therefore reduces your body’s ability to build muscle.

Cortisol blocks these bodily functions because it inhibits the release of testosterone, one of the most important growth hormones for muscle development. The stress hormone also draws on the body’s resources for quick energy, often breaking down the muscles by converting muscle protein into glucose in a process known as muscle atrophy. This prevents you from hitting a slump during crucial moments, but it may also cause your muscle development to stall or even backslide.

cortisol encourages the body to store fat in the belly, hips, thighs, and butt. This may change your muscle mass and fat tissue in a way you weren’t expecting. , High cortisol levels can cause sleep disturbances and even impact our immune system. Because so much of our recovery happens at rest, these changes can further prevent muscle development.

Tip #1: Eat a Healthy and Balanced Diet

Tip #2: Avoid Overtraining

Tip #4: Relax Your Mind

#healthylifestyle #health #fitnessjourney #fitnessgirl #ﬁtness #livelife #livelifetothefullest #laugh #love #memories #fitmum

Massive congrats to client @msunjic.gov.au taking

Massive congrats to client @msunjic.gov.au taking out

🥈Ms bikini rookie
🥈Ms bikini 23 +
🥉Ms bikini Novice
4th place Miss swimsuit model .

What a stunner.
Proud of you is an understatement. This girl just got her shit done through prep with not 1 complaint .
You are any coaches dream client & all your hard work has paid off .
Super excited to see what the future holds for you 🤍

Training & posing by me 😊 fit Bodz by Nadema
Calories by @teampowerelite

#competition #comp #bikini #bikinigirl #bikinimodel #bikinilife #health #fitnessjourney

“𝗔 𝗯𝗮𝗱 𝗮𝘁𝘁𝗶𝘁𝘂𝗱𝗲 𝗶𝘀 𝗹𝗶𝗸𝗲 𝗮 𝗳𝗹𝗮𝘁 𝘁𝗶𝗿𝗲. 𝗬𝗼𝘂
𝗰𝗮𝗻'𝘁 𝗴𝗼 𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲 𝘂𝗻𝘁𝗶𝗹 𝘆𝗼𝘂 𝗰𝗵𝗮𝗻𝗴𝗲 𝗶𝘁.” 🤍🖤

#attitude #life #livelife #love #goodvibes #health #fitnessjourney #mindset #fitmum

Western Sydney show done & dusted . Words can’t

Western Sydney show done & dusted .

Words can’t describe how incredibly proud I am of all the athletes who jumped on stage .

This sport isn’t for everyone & not many understand.
It’s a high level of commitment, dedication & sacrifice.

Super proud and mostly honored to be able be apart of these ladies journeys.

A lot of 1st timer athletes here so it’s only onwards & upwards for you ladies .

Massive thanks to @dannyschneiderr90 for putting on a well organized show for the athletes with @anb.australia

@msunjic.gov.au
@nat.thomasse both posing & training coach

@april_laydee
@michellerussell_fitness_figure
@__melissawiseman
@binal.fitness
@natheather87
Posing coach

#fitnessjourney #fitnessgoals #fitnesjourney #competition #compprep #gym #gymmotivation #gymgirl

So dam proud of all my girls . @msunjic.gov.au st

So dam proud of all my girls .

@msunjic.gov.au started with me 3 months ago & is about to hit the stage this Saturday.
This is mia’s very 1st comp & would love to see what a full off season gainz would do.

This girl has put her head down throughout the whole prep & did everything she possibly could do in the most quietest form.

Proud of you @msunjic.gov.au 🤍

Online coaching link in bio

#client #transformation #comprep #health #fitnessjourney #bikinigirl

IDK WHATS TIGHTER … OUR CLOTHES OR OUR FRIENDSH

IDK WHATS TIGHTER …

OUR CLOTHES OR OUR FRIENDSHIP 😉 🤣

#friends #friendship #love #laugh #connection #letsparty #cheers #lifestyle #nightout #thegirls

Can you manipulate your metabolism? Understanding

Can you manipulate your metabolism?

Understanding your metabolism is so important!
Your metabolism is all of the chemical processes that are going on in your body every single Everything on a daily basis in order for you to function, breathe, use your brain, and use the food that you are consuming for energy!

Your metabolism is your body's ability to convert the food
that you're consuming during the day into energy!
And as your body composition changes, as you gain more muscle or lose more body fat your body will adapt to these changes and your metabolism will adapt as well.

As you are losing body fat and in a calorie deficit, you're resting metabolic rate and your total daily energy expenditure is going to decrease along with the body fat that
you're losing!

This happens because your body is adapting to the lower calorie intake that you're at in a deficit.
This can also cause a decrease in energy levels, dysregulation with your hunger hormones, impact sleep, impact muscle recovery because you're also reducing the
amount of calories you're burning during the day, burning during exercise and burning when you're metabolizing or
digesting your food!

This is also the reason why you don't want to be in a calorie deficit for too long of an extended period of time. Remember
that in order to gain muscle mass you need to be eating
more, this is also because your body is going to adapt to a
higher amount of calories as well as a lower amount of
calories!
When you're wanting to build muscle, you have to be
increasing your calories throughout the process. This is also
the way that you can increase your metabolic efficiency,
because as you build more muscle, you eat more calories and you burn more calories!

I hope this rundown gives you a little bit more insight into your metabolism and where you need to go with your nutrition in order to approach your fitness goals in a smart and effective way!

Online coaching - link in bio

#healthy #healthylifestyle #fitnessgirl #fitnessjourney #gym #gymmotivation #calories #fitmum