Fit With Her

Here's my little stint of ABC news last night (6mins in). https://iview.abc.net.au/show/abc-news-vic/series/0/video/NU2133V042S00

Hey All. I’m going to be on the ABC news tonight talking about the impact Melbourne lockdowns have had on the exercise industry (and Raph, my 3 year old, may make an appearance). Not sure how much of the interview will be shown but tune in to take a look. https://fitwithher.com/

Hey Everyone. How are you all going?? I know many of us are in lockdown and are battling right now. It's R U OK day today so how are you? Really?

Hey, team 😊

Here’s a quick and easy lunch for you to try 😋

Serves: 1

Ingredients:

🌱 ½ whole wheat bagel / wholemeal bagel / multigrain bagel, gluten free if preferred (48g)
🌱 1 tbsp cream cheese spread, lactose free if preferred (15g)
🌱 4 slices cold smoked salmon / nova lox (110g)
🌱 ¼ cup fresh spinach (8g)
🌱 1 tbsp dill, chopped (1g)
🌱 ¼ small red onion, sliced (18g)
🌱 ½ cup blueberries, fresh (75g)
🌱 ½ cup raspberries, fresh (62g)
🌱Sea salt and pepper, to taste

Preparation:

1. Toast the bagel to desired doneness.
2. Spread with cream cheese, and top with salmon, spinach, dill, and red onion.
3. Serve with berries.
4. Enjoy!

Per serve:
Calories: 394
Fat: 11g
Carbs: 46.3g
Protein: 32.5g
Fiber: 9.9g
GF(optional) LF(optional) NF P

Hey Everyone 🙂 Just thought I’d share a little personal win. Raph is finally getting old enough 💪 to go for a ride on his balance bike while I jog along. Horray 🎉 We got to see some of the beautiful Australian bush today . As a side note, Raph calls his balance bike his oopsie bike (because he falls off so much), pretty cute, until he hurts himself that is!

Good morning, team!
​
​Let's begin this week with some useful information - talk about such macronutrient as carbs 👇
​
​Carbohydrates are sugars and make up a lot of the foods we eat. Carbohydrates are high in grain products, fruits, and vegetables (as well as a lot of “sometimes foods” like cookies, cakes etc.). Carbs should make up about 50% of what we eat. If you follow the balanced diet I’ve outlined below, where a serve is about the size of your clenched fist, you would most likely be in this about 50% range for carbs:
⭕ 5 - 7 serves of grains/grain products
⭕ 5 - 7 serves of vegetables
⭕ 2 - 3 serves of fruit
⭕ 1 - 2 serves of meat or protein source
⭕ 1 - 2 serves of dairy or dairy alternative
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​Was this post informative for you? Which topics do you want to discuss? Write down your questions 👇👇👇

How’s everyone’s day going? If you are feeling a little low in energy 😩 maybe you need to take a look 👀 at how you are starting your day. Having a nutritious breakfast has sooo many advantages. When you wake up you may not have eaten for 10 hours or so ⏰. Having breakfast kicks your body into gear for the day. While you are sleeping you are using up your stores of glucose (your body's major energy source). Eating a breakfast containing carbohydrates, which the body breaks down into glucose, replenishes these stores. Research also suggests that those who eat breakfast are less likely to be overweight. Why is this❓ Well, the evidence indicates that this may be because eating breakfast helps you to control your appetite by eating before you get really hungry and start reaching for everything in sight.
⠀
Personally, I bribe myself with the thought of a yummy breakfast to get me out of bed in the morning 😋. Perhaps you could try this little mind game too? Try out this tasty, quick and nutritious breakfast and let me know what you think.

Avo toast 🥑
Serves: 1
Ingredients:
· 1 medium slice sourdough bread (64g)
· ¼ avocado, sliced (35g)
· 1 tbsp feta cheese, crumbled (10g)
· pinch red chili flakes
· 1/8 lemon, wedged
Preparation:
1. Toast the sourdough to your preference.
2. Top with sliced avocado, feta cheese, chili flakes and lemon juice.
3. Enjoy!

❗️Per serve:
Calories: 261
Carbs: 37.6g
Fiber: 4.2g

Tips to Improve Your Mental Health:
- Get plenty of sleep.
​- Take a moment or two during your day to pause ⏸️.
​- Be randomly kind to a stranger.
​- One of my personal favorites: get moving!
​ https://www.instagram.com/p/CPmep9GNED_/