Its Okay.

Today is a tough day for me but it will all be okay. I have my comfort food and my favourite movie to get me through. Everyone has something that gets them through and this is the one book and movie that gets me through the toughest of times. See my blog post for the quotes that I turn to. 

I will be okay though, because thats the only choice! 

Knocked down again- literally!

So four days before my final weigh in and I have been struck down again! This time the ligament is torn and I will be out for a while! I hate to sit still so even though legs is out by the end of the second week I hope to be back on the gym floor training upper body! Nothing will stop me now! 

The Reason For Helping Others!

The other day I received these messages from my new friend. Her words were so kind and supportive that it made me feel like I was on the right track and could really give this PT gig a solid go! Words can not describe how great it feels to help someone set their goals and actively work towards them! 

Bootcamp Time!

My amazing friend and trainer, Lauren Christie is launching her bootcamp this week! 

Bootcamp is an amazing way to get fit while having fun with others! If your in the Perth Area visit her Facebook page for more details and reserve your spot now!

The countdown is on!

Only six days until my weigh in! Time to focus!

The Rotary Ramble!

A couple of weekends ago a bunch of the Goodlife team gathered in Perth city to participate in the Rotary Ramble for Telethon. It was a great way to rediscover the city I live in while burning a few calories! 

Changing my path!

If you asked me a year ago where I would be I would never have guessed that I would have made such a massive change to my lifestyle and goals. I am now in week two of my AIPT personal training course and on the way to being a qualified personal trainer. It's scary and nerve racking but it's exciting at the same time. I can't wait to be able to use my experiences and everything I have learned over the past year to help others reach their goals!

Yummy Snacks

This is a quick snack I grabbed on the run. Three bean salad from IGA deli section and a can of tuna with an apple to finish. Quick, yummy, and healthy!

Focus.

This is just one of the ways I keep myself focused. Planning out each day of the week and putting it in writing makes it a permanent goal and helps to keep me on track!

Let's Lift!

Here is a shot of me using the bench press. My strength can only get better from here on in!

The Half Way Mark!

Progress photos are the best way to see just how far you have come! This challenge has definitely taught me that the scales are just a number. The first picture is me in the first way in, week one. The middle picture is me after injury number one and at the six week weigh in. I had only lost a kilo at this point but my measurements show a lot of change. The third picture is me in week nine, 2.5 kilos difference. When your weight training it's important to realise that you will build muscle and just because the scales don't drop doesn't mean that your not making progress so stick to your photos and measurements because change is change no matter the form. 

Reward Yourself.

Sometimes it can be hard to stay focused. Don't hesitate to recognise those milestones, no matter how small. One thousand small changes will still amount to a large change in the long run. This is some of the purchases I treated myself to at the half way mark to ensure that I stay on track. 

Pause.

One thing that I have learnt throughout my journey is that its ok to sit back and have a day off once in a while and just be alone with your thoughts. Everyone comes across some hurdles and we all deal with it differently. This may mean just sitting back and reading while you have a coffee or just taking time to think. But the most important thing is not to think about the outside world, don't for guilty for what you aren't doing, and just be. In the long run this will mean you come out stronger. 

Adventures!

Exercise doesn't have to seem like a chore! Grab the dog and a friend and go exploring! I tell you Nala had a ball rolling around in the mud and we had fun too searching for fun climbing obstacles and cute photo opportunities! 

Wellness Festival!

It's the Wellness Festival at Goodlife, so i got to spend the day decorating! Spring is in the air so get your running shoes on and hit the gym floor! 

Matching shoes - turns out they aren't water proof though!

Seeing Double!

This was completely by accident! Me and one of my gorgeous friends turned up to train together in matching gym outfits! Great minds think alike, right?! 

Meal Prep, The Key To Success

The key to a successful meal plan is simple, meal prep. Making sure that you plan your meals for the day or the week can be the difference between eating what is good for you and eating what is convenient. So plan ahead and you will save money as well and prevent yourself from regretting your choices for the day! 

This Wont Stop Me!

In week three of the 12 Week Challenge, I injured the ligament in my ankle. This meant that I was unable to train my legs properly for the next three weeks! When this happened I was just starting to go hard and put 100% into everything so it put a downer on my spirits for a bit. Over the past few weeks I ahve been emotionally and physically exhausted, but now I have the all clear I have the next 4.5 weeks to do my very best. I dont see this as a loss but rather more motivation. What an achievement it will be to say "Yes, i achieved this and I was injured for part of the challenge". Lets do this!

Meal Preparation Is The Key!

Meal prep this week was so quick but so yummy! Meal preparation is the first key to successfully sticking to a meal plan and ensures you get all the nutrients and protein you need each day. 

I whipped up a quick tuna slice,  this slice took only minutes to prepare and cook but it was delicious and made enough to last me over a week! I made this up as I went but heres the recipe so give it a go! 

Ingredients:
1.5 cans of canned tuna in spring water
1 cup skim milk
1 cup spelt grain or oats
3 eggs
1 cup of sweet corn
1 cup of peas
Half of a zucchini grated
Half of a carrot grated

Method:
1. Combine all the ingredients in a bowl
2. spread evenly in a baking tray
3. Put in the oven for 20 - 30 minutes on 180 degrees Celsius

Scrumptious Protein Balls

If your looking for the perfect little snack to get you through until your next meal, try this recipe! I whipped up these protein balls in just ten short minutes!

Recipe: 

100g of mixed nuts (macadamia's, walnuts, almonds, pine nuts- it's up to you!) 

6 dates 

25g almond meal

15g cocoa powder 

25g protein powder 

15g organic maple syrup 

25g organic honey 

1.put the dates and nuts in the good processor and combine 

2. Add the protein powder, almond meal, cocoa powder, honey, and maple syrup and combine 

3. Grab small tea spoons and roll into balls using your palms 

To mix it up I added a dash of dried goji berries and a tablespoon of organic peanut butter - yum! 

Sunday Beach Walks

Sunday's are meant to be relaxing and today definitely was. I took my puppy to the dog beach and walked and chatted with a friend. It was a fantastic way to loosen up my legs from my intense leg work out Thursday and worked my calves in the process! 

Plus we are in Australia so you get this amazing view! 

Coffee Time

It's Sunday so that means coffee on the coast with one of my favourites. Now the challenge is on I'm back to her recommendation; long black with skim milk on the side. The perfect coffee hit! 

Inspiration & Support

Throughout the challenge I started my job at the gym. Gaining this position not only helped me to stay focused but also gave me the opportunity to meet some amazing and knowledgeable people who inspired me and supported me throughout the challenge.

Lauren Christie is a Personal Trainer with a passion for training, living a healthy lifestyle and inspiring others to reach their goals. Words cannot explain how much she taught me about training and eating to lose weight in a healthy way. Check out her Facebook page for just a taster of what she has to offer! 

Although this was not where I thought is be this year, I wouldn't change a thing. Not only did i come leaps and bounds within myself, I had the privilege of meeting amazing people like Lauren. This girl kept me focused, taught me what she had to offer, and inspired me to reach my goals. Not only this, she also became one of my very best friends and that's invaluable in its self. 

Chicken And Greens At It's Best!

This meal is another one of me and my friends favourites. The best thing about it is it only takes a couple of minutes! 

It has four easy components; 

1. Chicken lightly dusted in chilli crumbs and cooked in a pan without oil. 

2. A small dollop of beetroot dip, fresh or from the store. 

3. Beans steamed or cooked in hot water for a few minutes. 

4. Asparagus and cashews cooked in a pan until the cashews are brown. 

Give this quick meal a try! 

Can You Spot Me?

Take a look at the 12 Week Challenge Display for the Goodlife Joondalup gym.

I made top three in the state with my achievements in the last challenge! 

Can you spot me?

One of my Favourite Snacks!

When it comes to eating healthy, yummy and fun, thefitnessrecipes.com has been my go to page! They have a number of delicious and amazing healthy snacks that everyone will love! I have made these snacks for a number of friends and family and they all loved them!

One of my favourite recipes is the Tuna Balls. I normally add these to a tasting plate with dip, however I have also found they make a delicious meal when served with veggies or salad.

Give this recipe a go and let me know your thoughts, they are as yummy as they sound I promise!

WISH it. DREAM it. DO it.

The only thing that will stop you from ahciveing your goals is you. The hardest part is getting started, so take the thing you want most, work out how to reach that dream, and do everything it takes to achieve it.  The power is in your hands. 

The Start Is Near!

Its been almost three months since the end of the last Goodlife 12 Week Challenge and the start of the second round is almost here!

The first challenge was a huge stepping stone in my life and has helped me to shape the person I am today. My journey started in March when I heard about Goodlife's 12 Week Challenge. I lacked self confidence, was insecure and didn't love myself (and if you cant love yourself then who will love you?!). At the end of the first 12 Week Challenge I had fought mental and physical barriers and came out a completely different person, on the inside and out. I came second in my gym, lost 15kg and 67.5cm's, reached my goal of umpiring again, and fit into my old clothes again.

But why stop there?

As soon as the first challenge ended I knew I would be in again! This time my goals are different but will have the same outcome. I will transform my life once again!

It is amazing how much you can learn from being in a competition like this and talking to those around you. I now work in the gym and am motivated everyday to continually challenge myself. So from this week onwards join me and ill share everything I learn along the way and show you why if you really want to, you can change your life and be truly happy.

Erin.