12 Weeks to your Pilates Body

12 Weeks to your Pilates Body review 🤍 link to purchase is in bio ✨

How toxic is your casa? 🏠

Consider the following toxic items you and your family may be exposing yourself to and consider switching for low tox options..

-Cooking utentils; aluminium & Teflon pots & pans
-Plastic Food containers
-Chemical house cleaners
-Non natural SPF
-Unfiltered water
-Glyphosate sprayed bedding!
-Toxic fragrance

I love following as Alexx has AMAZING clean and low tox recommendations for just about everything 👏🏻

Save this post for later 😏

Mindfulness around consuming Coffee ☕️

Coffee is extremely acidic, increased the sugar levels in your blood and linked to concerning amounts of calcium loss. When consuming caffeine always do so after breakfast and not on an empty stomach. Limit caffeine to before 2pm and opt for decaf where possible to avoid the insulin spike and stress on your adrenals that caffeine causes ❌

Love your self (your insides are included in this!) 🫶🏼

Easy tips to improve your gut health ✨

Increasing food rich in pre/probiotics

Eat a wide variety of plant foods

Increase your fibre intake, 30g per day is optimal for an adult

Minimise/limit alcohol

Cutting the inflammatory foods mentioned above

Belly Breathing & living a balanced life!

🔑🔑🔑🔑

Protein & Active People continued 🏃🏼‍♀️

When is it ideal to consume protein?
-Protein demand will be elevated between 24-48 hours post exercise
-It is beneficial to consume protein within the first 2 hour window post resistance training to maximise protein synthesis as the anabolic window is elevated for up to 48 hours post exercise
-Research shows that consuming between 0.30-0.35 per kg of protein spread over 4 meals can maximise protein synthesis (protein production) Example; protein shake 30g, 100g chicken breast 30g p, 150g steak 40g p, egg/ham/cheese omelette 30g
-Athletes should have a mixed meal of protein 2-3 hours before exercise or an easily digested protein meal 45-60mins before training 

What are some good sources of pre-exercise nutrition?
-Protein shake 
-150g sweet potato, 1c mixed veg, 100g beef mince 
-Bananas for a quick hit of energy
-2 slices of wholemeal bread with avocado and sliced chicken
-100g chicken, 200g white rice, 20ml coconut oil 

What about during training/an event?
Protein is not generally consumed at the time of the event as carbs take priority so things like carb gels, bananas, fruit, energy bars can be used to boost energy during exercise 

🍗 For more info, shoot me a DM!

Happy Saturday from this 🍅 face ❤️‍🔥 Have you got your sweat on today? 💦

✨Movement is Medicine✨
Movement is so so important for not only our body but our minds. I’m sure you’ve heard it all before but the key to sustaining an exercise routine that actually sticks is to find something that you actually ✨ENJOY✨
There are many simple ways you can improve your NEAT (Non-exercise activity thermogenesis) which will improve your overall movement count for the day. Try…
✨Hitting MINIMUM 7k steps per day and aiming for at least 10k (any more is a bonus), making a daily intentional walk really helps hit this target. If you don’t enjoy walking try and utilise this time and multitask by calling a friend or listening to an interesting podcast
✨If you sit all day at a desk and have the opportunity, can you take a work call whilst taking a walk?
✨Parking further away and talking a few extra minutes to walk
✨Actively playing with your kids or pets
✨Scheduling walking date catch-ups with friends

Let me know how you go implementing these simple tips to help up your daily movement 🫶🏼 Need any more tips then shoot me a DM!

🚨🚨🚨 DM me to register

Had so many DMs about this mango salad🥭 as for good reason.. it’s my new go to summer salad 🔥 See recipe below

2x Mangos
1x Avocado
1 small Red onion
Coriander
Lime juice

Chop mangos & avo into small cubes, finely dice the red onion & as much coriander as you desire (I use the whole damn thing 🤤). Mix all together and add fresh lime juice.

Consume immediately so the avo doesn’t brown!

Seriously *chefs kiss*