Rise and shine

Waking up in the morning is something that a lot of people struggle with, I certainly used to. These days, I am up between 5-6am every week day and I can truthfully say I tend to bounce out of bed even during these cold winter months. I don’t let my mind begin to even think ‘its 5am I should still be asleep’ because that negative mentality is not healthy for myself or my day ahead.

I do however, have a few things I do each morning to help the process and easier one. Below are my top 6 tips to help you rise and shine in the morning.

  1. Get some good Zzz – Ensure you get a good night sleep by going to bed at a decent hour. Try turning off the TV 30 minutes before bed and picking up a book instead. I don’t allow my laptop in bed with me nor do I have a TV in my room because even though you may find you can fall asleep in-front of a screen, your sleep will most likely still be affected preventing you from getting a quality night sleep, making waking up a lot harder to do!
  2. Do not hit the snooze. Whatever you do, do not snooze – it does more harm than good. An extra 15 minutes in bed will more often than not leave you feeling groggy! I like to use the 5,4,3,2,1 method. As soon as your alarm goes off, count down in your head 5, 4, 3, 2 and then jump out of bed on the 1. You will feel so much more energised!
  3. Rehydrate immediately. After a long nights sleep, your body will be thirsty. I like to have a warm glass of lemon water mixed in with some apple cider vinegar each morning to help kick-start my digestion, quench my thirst and get some nutrients into my body!
  4. Don’t scroll through social media until you have gotten up and done something that day. Don’t make scrolling through your phone the first thing you do in the morning as it really isn’t a healthy habit for you or your mind. Endlessly scrolling can also waste a lot of precious time first thing!
  5. Stretch & Breathe By stretching first thing in the morning you are instantly improving your brain activity by increasing the blood flow to your brain which helps to sharper your concentration, circulation and energy levels! Stretching each day is also a really great way to improve your flexibility and mobility.
  6. Make your bed Making your bed in the morning is such a small task however it can make such a big difference to your day ahead. I love the small feeling of accomplishment when the bed is made and my room looks clean and tidy! A decluttered space makes for a decluttered mind.

So, start incorporating these healthy habits into your morning routine to help you kick-start your day on the right foot!

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Perth’s fitness scene  

If you are heading to Perth for a holiday and want to keep in shape, then I have got you covered with the best fitness classes around Perth outlined below! If you live in Perth and haven’t yet tried these awesome classes then I’d get your bottom into gear and give these studios a go!

Bodies By Ryan  (@bodies_by_ryan)

Top of my list and for a good reason, it was the one place in Perth I found myself constantly returning to. Gyms can be very intimidating places for some – even for me – but Ryan and the team are so welcoming. You can tell Ryan is extremely passionate about what he does, not only does he know every single one of his members along with their likes and dislikes but he goes above and beyond in pushing them accordingly.

Ryan offers circuit based classes as well as strength and conditioning classes which are all really well thought out and planned in advance.  Just take one look at Ryan’s Instagram account (@bodies_by_ryan) and you will instantly see the hard work and dedication he puts into his clients, from their training to their nutrition.

There is a real sense of community at this gym and I met some very lovely people whilst attending the classes here.

If you want a challenging workout and to transform yourself then look no further – this is the place for you!

MVMT Society  (@mvmtsociety)

A ‘new’ style of mat pilates, one that is guaranteed to get your body hurting in places you didn’t know were physically possible. Each class is held with such professionalism. The classes always start and finish on time and are instructed with fluidity. Elise manages to give attention to everyone in the class, correcting their form along the way whilst cueing the next move in a very clear manner. Leave the class feeling like you have seriously worked your core and glutes, grown an inch taller and re-aligned your body.  Love it!

Bike Bar  (@bikebarfitness)

A cardio party on a bike. For those of you who don’t know, I really love my spinning classes so I was really looking forward to getting my behind on a bike again as it had been a while!

So, I decided to book myself into an early morning class at Bike Bar as I had only heard great things since they opened in November. I walked into the studio for my first class looking a bit lost and clearly had ‘first timer’ written across my forehead but not to worry as the lovely owners, Lauren and JD were quick to introduce themselves  and show me around their beautiful studio.

Zara was the instructor for the class, she had a killer playlist which made the class so much fun, she really knew how to motivate everyone whilst keeping the energy in the room really high. The class was such fun that it was over before I knew it – 45 minutes of cardio, the best way to start the day!

Fierce Fitness Australia  (@fierce_fitness_austalia)

If you want to get your sweat on then head to Fierce Fitness Australia for a boxing or a strength and conditioning class. The classes here are great and are targeted at all fitness levels. Starting the class off with some skipping, then onto boxing drills and combinations which are designed to build strength, get you sweating and de-stressed before finishing with some core strengthening exercises. I had an awesome class with Brad who I would highly recommend!

Cardea Pilates  (@cardeapilates)

Cardea pilates is a beautiful new reformer pilates studio which offer dynamic classes to help strengthen and elongate your body. Em was an amazing instructor, her classes focus on integrating more dynamic forms of exercise into the practice, meaning that they are more demanding than your usual reformer pilates classes. Improve your strength, balance and flexibility all in the one class! The studio is fresh, clean and is filled with beautifully scented candles.

Movement hub  (@movementhub_hilton)

The classes at Movement Hub are great if you want to improve your technique in strength based exercises and movements. The trainers have such great knowledge and will be able to help you improve or even help start your strength based journey. The classes here are for everyone, so don’t be intimidated by Olympic lifting or Crossfit style workouts, the team will help you reach your potential as an individual.

The great outdoors – (Jacobs ladder, Kings park, beach walk)

When in Australia, get active outdoors! You don’t need to spend your money to keep fit and healthy in Perth. With its breath-taking coastline and beautiful parks, Perth has something for everyone. Go for an early morning swim or jog along the beach, a walk through kings park and if you’re really up for a challenge (with a view I might add) then hit Jacobs ladder which is a set of steps on cliff street in Kings Park, 242 steps from the top to the bottom – work on your stamina and try and do as many rounds as possible.


Revolution sports

Revolution sports is an affordable gym with various locations around Perth – they even offer indoor cricket! They have a wide range of equipment suited to everyone’s different training styles and the staff are always so helpful and friendly.

Other studios in Perth that I really enjoy and haven’t mentioned here are 5th Element fitness, Core Focus Pilates, Pure Moves, Box and Bike, Power living yoga, LA Fit and Goodlife health clubs for another gym.  As you can see – spoilt for choice and no excuse not to get up and get moving!

(Pictured here is Tamara Yoga and 5th Element Fitness)


Bali’s best plant based cafes!

I am very lucky to be able to call the beautiful island of Bali home. My mum lives in Bali so every time I visit her, I am fortunate enough to dine at some of the best restaurants and cafes on the tropical island! Although I am a meat eater, I thoroughly enjoy eating plant based meals on a regular basis. I spend a lot of time in Bali each year and find I frequently have a lot of people asking me for my foodie tips. So here are my top 6 plant based cafes in Bali.

Peloton Supershop – Located in Berawa

Peloton is a trendy vegan café in Berawa (located between Seminyak and Canggu). It has a wide variety of food on the menu that would appeal to not only vegans but meat eaters too.  Peloton has a really great vibe, the staff are all so friendly and welcoming from the minute you walk in and the food is consistently good.  The portions are large and the menu is creative ranging from smoothie bowls, tacos, salads, burgers, lasagne and much more! There really is something about this place, the vegan food is absolutely delicious and the coffee with their homemade coconut milk is out of this world.  No wonder it is always so busy – clearly a very popular spot with expats, locals and of course tourists. Pictured is their green smoothie bowl with a mangosteen shot and coconut latte.

Kynd community – Located in Seminyak

This cute, trendy pink café in Seminyak is divine! Kynd Café will make anyone fall in love with vegan food, the smoothie bowls are out of this world and always beautifully presented as are the salad bowls. I have been to Kynd several times and almost every time I have been, people are clicking away on their phones taking pictures of the beautifully presented food  – it will put a smile on anyone’s face, as it doesn’t only look phenomenal but tastes great too!

The Shady Shack – Located in Canggu (vegetarian)

I love going to the Shady Shack for a nice, quiet, healthy lunch whilst sitting in their tropical garden. The menu provides a range of options which makes it really hard to choose from. One things for sure is that all the food is nutritious, beautifully presented and you can’t go wrong! The relaxed atmosphere and gorgeous setting makes for the perfect place to unwind in and enjoy some fresh tasting food. I have eaten numerous meals at The Shady Shack and I am yet to find something I don’t like – the wraps are very delicious as is the jack fruit burger!  Definitely worth checking out if you are in the area.

The Spicy Coconut – Located in Batubelig (between Seminyak and Berawa)

The Spicy Coconut is the perfect spot to refresh yourself and escape the heat for an hour. I have only ever enjoyed the smoothie bowls at The Spicy Coconut but each one I have had has been spot on, beautifully presented with great customer service! This eco-friendly café’s simple interiors and colourful food will make anyone feel at home.

Down to Earth – Located in Seminyak and Ubud

If you are looking for really healthy food in Bali, then Down to Earth is the place for you. The menu is extensive and the atmosphere chilled and inviting. The seitan burger is a win as is the roasted vegetables rosemary tofu wrap! I love their coconut kefir, smoothies and Kombuchas to quench my thirst on a hot day.  They also have a mini super market were you can pick up an array of supplements, beauty products, packaged superfoods and snacks as well as takeaway raw treats.


Alchemy – Located In Ubud & they have a small branch in Seminyak at Potato Head

The raw salad bar followed by a raw cake or two is the ultimate lunch combo! Nice sized portions, top quality, tasty food in a very relaxed atmosphere! I would have lunch over breakfast at Alchemy though as the menu is more varied at lunch time and the portions larger. There is even a shop inside the café where you can stock up on natural beauty products, supplements and health food products. This review is based in the Ubud location.



New year, new you??

I don’t believe you need a new year to make a change. Don’t get me wrong, I am not anti-new years resolutions but for some people the pressure of keeping a new years resolutions can actually cause much more stress which often then leads to disappointment. To make a change you have to really want to do it, no matter what time of the year it is.

Whilst the new year is a great opportunity for some to make a change. Achieving goals won’t bring happiness until you learn to be happy with what you’ve already got in this present time. Once you have found that happiness and I am not talking about perfection because happiness doesn’t mean perfection, you will be surprised as to how your life will change for the better.

So, I believe that this year we should all strive to be happier, because everyone deserves to be happy – happier within our own bodies, within ourselves and with everything we already have.

Because until you are happy – nothing else matters!

‘Good thoughts, they will shine out of your face like sunbeams, and you will always look lovely.’ – Roald Dahl

Marbella Eats

Organic Café 

Organic Café Marbella is my favourite healthy café on the coast located opposite the Marbella Club. The staff are very welcoming and the cafe has such a charm to it. Organic Café is not only open early but on Sundays too which can be quite rare on the Costa Del Sol.

Organic Café have plenty of vegan, vegetarian and meat options on the menu. They offer a full range of milk alternatives from rice, oat, soya, coconut and almond milk which are impossible to find elsewhere on the coast and they have an extensive beverage menu ranging from smoothies, healthy shots and elixirs to matcha lattes, Kombuchas and organic wines. You can’t go wrong with this place, their salad bar at lunch is wholesome and nutritious and their breakfasts are spot on. Don’t leave here without trying the raw cakes, Mr T and I always get a variety to share every time we visit the café. The cakes are absolutely sublime and the food is very wholesome!


You can’t go to Spain without eating on the beach at a Chiringuito.

Chiringuitos aren’t meant to be fancy, they tend to be family run businesses selling yummy tapas and local delicacies. One of my favourites is Restaurante Las Flores in El Rosario. What I love about Las Flores is they allow the fresh produce to speak for itself, the portions are large, the food is delicious and you won’t get stung by a huge bill.

My favourite dishes to eat are the grilled sardines, the gambas pil pil which are prawns cooked in a mouth-watering garlic drenched olive oil served sizzling in a traditional clay pot. I also really enjoy the salt crusted baked fish, the paella (of course), the gazpacho, the lamb shoulder and any of the grilled seafood options! This place has been around for decades, they turn over tables constantly throughout the day and many people who dine her are repeat visitors – both expats and locals.

There are no frills here so don’t expect beautifully presented gourmet salads – the star of the show will always be the protein which tends to be served with vegetables, a basic salad and chips or patatas a lo pobre (poor mans potatoes which are bloody delish)

So, sit back and enjoy the simplicity of it – enjoy being right on the beach listening to the crashing waves!

Marbella old town

Marbella’s old town has such a lovely charm to it! The narrow winding streets, friendly shops, cafés and traditional Spanish restaurants all centred around Orange Square is the perfect area to go for a wander. The picturesque quaint streets are fabulous to stroll around and get lost in.  It goes without saying that this is the place to enjoy top quality Spanish restaurant food!  If you prefer tapas, then head down to the beach side of the town, through the park towards the sea to some of the best authentic tapas places in town. My top picks are Casa Blanca and La Venencia which has been around the longest. So why not hop from bar to bar enjoying the local delicacies and traditional Spanish foods washed down with a chilled cerveza or tinto de verano. You can’t go wrong here!

Cappucino Grand Café – Melia Don Pepe hotel

If you want breakfast with a view then look no further, Cappuccino is located right on the beach and along the Marbella paseo. It’s the perfect place to sit back, relax and people watch after a morning walk along the beach front. The coffee is great, the food delicious and the ocean side setting is perfect.

I have however only ever been for breakfast but I hear lunch and an early sunset dinner are also lovely! Be aware that it does come with a price tag but that is because you are paying for the ambience, the good food and friendly staff.


Marbella – Ultimate Performance

I started to write this blog as part of a Marbella travel blog (which will be following this one).  I then realised that I actually had so much to say about the facilities and staff at UP that it in fact deserved its own blog post – which is rare for me!

My Dad lives in Marbella and it is also where I was born and spent the first 10 years of my life. I try my best to visit him roughly 3 times a year and UP is without fail always on my agenda. I have been going to UP Marbella since they opened in early 2014, way before I was even a qualified Personal Trainer.


I get butterflies every time I walk up the stairs to this place and a feeling of excitement and anticipation. I absolutely love training here and although I don’t always train when I go on holiday – I can’t not when I am in Marbella because the facilities, the trainers and the environment at UP are second to none! For those of you who don’t know, UP is a chain of gyms throughout the world founded by Nick Mitchell (@heynickmitchell – they have a reputation for being the best in the business especially when it comes to body transformations.


UP Marbella however is unlike any of their other locations as it is far more accommodating to the traveller and offers greater accessibility to the general public. They offer group training classes each day which I absolutely love and is the reason why I go there. The classes tend to be filled with a variety of people ranging from Spanish locals, to holiday makers and expats – people of all shapes and sizes and fitness capabilities – the classes are very much geared for everyone and anyone!

The ‘meltdown’ classes consist of strong man exercises such as battle-ropes, sled pushes, prowlers, hill sprints, squats which tend to run for a period of 45 minutes. If you don’t know what these exercises are, don’t let that stop you – the staff will demonstrate each exercise and will tailor it to your needs and all the while they will happily answer any questions you may have.

The classes will leave you feeling amazing and full of endorphins! What’s not to like – train hard outdoors, using some of the best equipment in the world whilst being pushed by supportive trainers to then go and enjoy your day eating tapas and drinking sangria on the beach!


If you are after a 1-1 PT session, then Shaun (@shaunestragopt) is your man, he is like a big friendly giant who is full of knowledge and has years of experience with some of the best in the industry. I love booking in sessions with Shaun as it gives me a little bit of variety from the classes and I always leave his sessions knowing I have learnt something new and that I will no doubt be sore the next day. He is also an active release techniques therapist (movement based massage which helps release soft tissue that treats problems like with muscles, tendons, fascia, ligaments etc.)

Highly recommended!





Bali’s fitness scene

Bali’s fitness scene has certainly sky rocketed over the last few years making it an even more appealing holiday destination for some. I know it is not for everyone but I certainly love keeping fit on holiday as I think it is a great way to try new things and get out of my routine.

Outlined below are my top picks on where to keep fit in Bali, from yoga to crossfit to surfing.



Where: Desa Seni in Berawa

This eco-friendly, boutique resort has the most amazing vibe to it as soon as you walk through their doors. It truly is a slice of heaven and a nice, peaceful change to the hustle and bustle of the streets of Bali. At Desa Seni there is something for everyone and at all levels. They offer a wide range of classes including yin yoga, power yoga, kundalini, Hatha yoga, Vinyasa, meditation and more. The yoga classes are held in the most beautiful setting, an open air yoga studio over-looking their lush tropical gardens. The yoga teachers are welcoming and inspiring – all egos are left at the door!



Where: Wanderlust in Canggu

Don’t be scared or intimidated by the word ‘crossfit’ as this place is easy going and welcoming. I’d go as far as saying that the best thing about this place is the community spirit. Wanderlust offers crossfit, metcon, olympic lifting and movement classes as well as an open gym – where you can use their amazing facilities and equipment without signing up to a class. Each workout can also be scaled up or down, meaning they are suitable for all ages and physical conditions.

The owner David along with the other coaches are super friendly, professional and motivating. From locals to expats and international travellers Wanderlust is the perfect place to go and meet other people from all over the world.  One thing is for sure, you will be dripping in sweat in a matter of minutes – don’t expect air-con here!



Where: Sunset Pilates – 2 locations (Legian and Berawa)

Sunset Pilates have two gorgeous locations, Legian and Berawa. They have been in Bali for over 10 years and there is a reason for it – they are the best Pilates studio in Bali with a phenomenal reputation! The Pilates classes in Berawa are held in a beautiful Joglo style building with lots of natural light, cool air conditioning and with gorgeous teachers.

The facilities here are wonderful – The studio is spotless and the equipment is of the best quality. The whole experience here is fabulous. Their studio in Berawa is an absolute must visit if you love Pilates, it actually has just started offering roof top yoga too – so why not try both and once you are done you can head to their raw juice bar.  They also have a kiddies playground and great restaurant.


Fitness Classes –

Motion fitness in Seminyak

If you want an array of fitness classes, then motion fitness is the place to go. They offer a full range of classes from high intensity interval training (fit flow & hyper shape classes) to dynamic Pilates, TRX and even yoga classes. From their expert teachers and well run classes they really know how to make working out fun! Don’t miss out on their Canggu café (Café Avocado) where they serve the most delicious, wholesome food so be sure to save some time to get that post workout meal in.


A health and fitness retreat

Where: The Retreat Lembongan in Nusa Lembongan

A full week of health and fitness in a fabulous tropical island setting! This amazing retreat has got you covered if you want to enjoy 7 days of fitness, food & relaxation all planned out for you. It will be held on Bali’s neighbouring island, the breath-taking Nusa Lembongan – just 30 minutes by fast boat from Bali mainland.  The retreat offers a range of activities throughout the week from stand-up paddle boarding, yoga, hiking, snorkelling, surfing, beach workouts, massages, meditation, wellness workshops and more – The Retreat Lembongan has something for everyone and the location is stunning! (www.theretreatlembongan.com)


Surfing and Diving

Surfing – Because you’re in Bali! Warm water, great weather and playful waves, it would be rude not to give surfing a go on your visit to Bali. You can’t go wrong either, there are an abundance of surfing spots scattered across the island along with countless surf schools. Surfing is so much fun and surprisingly, it is a really tough workout too! There is nothing quite like that feeling of standing up for the first time and riding the waves. You can’t go to Bali and not give it a go!

Diving – Pristine waters, tropical fish, fabulous coral reef, manta rays and the amazing Mola Molas (sunfish).  It’s not for nothing that Indonesia was voted second year in a row the top diving spot in the world (Dive Magazine 2017 Travel Awards).  Maybe diving doesn’t quite fall under the category of fitness but if you are a diver you couldn’t possibly come to Bali and not dive – and if you are not a diver, this is your perfect opportunity to give it a go!

Gyms –  

If you are after a traditional gym and health club then be sure to check out the following places – Finns Recreational Gym, Soham Wellness Centre, Daily Gym and Hammerhead Gym! If you go to Daily Gym in Seminyak – be sure to speak to Anthony for one of the best boxing sessions in Bali!

Staying fit on holiday certainly isn’t for everyone, but for some people keeping up the exercise regime is a nice balance between sampling the local cuisine, quaffing delicious cocktails and lying by the pool all day.



Copenhagen – Healthy eats and coffee shop heaven!

Healthy eats and coffee shop heaven in Copenhagen, Denmark

I absolutely loved Copenhagen, such a trendy little city which did not disappoint at all. The people were super friendly, the coffee was strong, the food delicious and the streets were filled with lots of little boutiques! Mr T and I went over the bank holiday weekend in May which we booked in advanced and managed to get a really great deal with Easyjet which was a big win, as the weekend itself was going to be a fairly expensive one. Copenhagen isn’t a cheap city and you can end up forking out a lot of money so just be wary of that before you go! We stayed right next to Nyhavan which I thought was the perfect location to explore the city.  It really was the perfect city break!

I will be writing another Copenhagen blog called ‘A weekend in Copenhagen’ where I will be covering all the markets, site-seeing we did and other delicious restaurants we went to however for now check out my top healthy eats in Copenhagen outlined below.


42 degrees Raw – I have been very curious about 42 degrees raw for some time as I have been following them on social media ever since I made a turn into healthier eating. Having the pleasure of dining and treating myself to all of their vegan desserts as well as lunch one day and an Acai bowl (pictured) for breakfast another day was rather exciting. 42 Raw is a contemporary take on plant based eating, they have a few different locations around the city and they offer lots of raw, vegan light lunches, cakes, shakes, desserts, juices and snacks!

Café Livingstone – We walked to Café Livingstone on our last morning as we had been highly recommended it by a friend. Café Livingstone has a different concept which can be quite fun – build your own brunch! You are given a menu with a pencil to which you then choose between either 5 dishes or 7 dishes as a set menu. You then select all the different dishes, which range from smoked salmon, avocado, eggs and sausages to cinnamon rolls, grapefruit, Danish cheeses and cookies! It honestly has something to suit everyone, best of all it all comes out on small side plates so you can share everything too! Café Livingstone is also located right on the lake so depending on the time of year you can sit outside and enjoy some fresh air and a nice view whilst enjoying your brunch. It is also located in a trendy area of town so spend some time getting lost in the streets behind it for some awesome shopping and great vibes!  

Palaeo – Conveniently right next to one of the 42 degree raw branches. Palaeo is a completely paleo-diet based menu. The food here is delicious and the portions are generous, I opted for a wrap which came as an egg white wrap, a great idea which I will be taking home with me! The service here is fast, it’s healthy fast food on the go. They have a range of salads, wraps, sandwiches made from their homemade bread as well as signature dishes like the Palaeo burger and sweet potato fries which we tried. A great little place to have a quick meal at before an afternoon of exploring the city!


Atelier September – We tried several coffee shops in Copenhagen however Atelier September had to be my favourite! I loved the interiors and watching the staff who were so passionate about what they served. The coffee is some of the best coffee I have ever had, a must if you like your coffee and sitting in the window to people watch!