Self-love this February

“No one else is going to make you happy until you are happy with yourself first

February as we know it, is the month of love which for some can be quite depressing, it’s a short month which can also sometimes feel like longest month of the year due to the long dark, cold and grey days!

The way I see it, is we have two options this month – to go through the month with a negative mind-set, feeling miserable and depressed or we can embrace this month as one step closer to spring, challenge our mind-set and learn to be happy with what we have already got.

Whether you’re single, married, a mum, a teenager, male or female we can all embrace a little bit of self-love in our lives. So, ask yourself what it is that you really like to do? How do you switch off? What do you wish you had more time for? Really think about these questions and set yourself the task of being a do-er this month, not a dreamer.

Time to make a change this February and learn to look after yourself, learn to say no and schedule in some ‘you time’ each week whether that be having a bath, going for a walk without your phone, taking yourself out for a nice meal or reading that book you always wished you had time for.

Make a change this month, do it for you and no one else!


Garlic and Thyme mushrooms

I have fallen head over heels for mushrooms lately, oh my they are so yummy especially when they are whipped up with some garlic and thyme! Mmmm Mmm!

Mushrooms are high in antioxidants, selenium and vitamin D and B.

This is such an easy recipe which takes a matter of minutes to make. I have served this as a side dish to dinner or even on-top of some smashed avocado on toast for breakfast – the dream.



  • 300 grams mushrooms (I used portobeliini)
  • 1 clove of garlic
  • 1 tablespoon olive oil
  • ½ tablespoon tamari
  • 2 tablespoons coconut milk
  • 6 sprigs thyme leaves
  • Cracked pepper


  • Wash the mushrooms and slice them.
  • Heat up the olive oil in a sauce pan over a medium heat, add in the garlic and mushrooms and cook for a few minutes.
  • Next place in the coconut milk, tamari, thyme leaves and cracked pepper.
  • Allow to cook for a further few minutes until the liquid has slightly evaporated.
  • Serve with some additional fresh thyme and season with salt and pepper if it needs it.



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!

Rise and shine6525

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)


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

It’s not all jolly!

This time of year is very exciting for a lot people! With all the Christmas decorations up around town, the Christmas carols, the classic Christmas movies on repeat, the ice skating, the sharing of gifts and the over indulging at countless Christmas parties throughout the month leading up to the big day itself!

However there is also so much decadence leading up to Christmas and for many people – it is all go, go, go!

So it’s also a time of year that can bring a lot of anxiety to people and I can totally see why. The pressure to go out shopping and buy numerous people the perfect presents, the financial pressures, the keeping up with the Joneses, the social demands, the family feuds, the deadlines, trying to get your tree up AND decorated (perfectly of course), trying to please every Tom, Dick and Harry, inevitably and frequently leads to a lack of self-care not to mention a high chance of catching the dreaded seasonal cold that is going around London this December.

Maintaining our health over the Christmas period is far more important for our mental health than it is for our physical appearance. Keep your body fit and healthy as well as your mind balanced. Try and take 10 minutes a day to yourself to press the pause button – whether it be doing some meditation, getting some fresh air and going for a walk, having a stretching session or even just listening to some music. Do something for you to prevent yourself from burning out, from getting stressed and feeling anxious.

So here is a friendly reminder to try not to get too overwhelmed by all the events and pressure and to also be mindful this Christmas of not only yourself but of the people that surround you because it’s certainly not all jolly for everyone.

Learn to embrace the good with the bad, because the magical day of Christmas will be gone within the blink of an eye.   And have a fun one!


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! (


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.



Toasted quinoa, almond & apricot muesli

This quinoa muesli is nutty, crunchy, high in protein and an all round great breakfast option. This recipe is simple yet satisfying and naturally sweetened with coconut sugar! Most mueslis and granolas can be quite low in protein, however with the addition of quinoa this recipe is fairly high in protein compared to other recipes. You can really add whatever dried fruits nuts and seeds to it, play around with different ingredients depending on what you have in your pantry at home! Be sure to make a big batch though as I can guarantee it won’t last long.




  • 1 cup gluten-free oats
  • 1 1/2 cup quinoa flakes
  • 1 tablespoon cinnamon
  • 3 tablespoons coconut oil, melted
  • 100grams cup raw almonds
  • 10 dried apricots diced up finely
  • ¼ teaspoon Himalayan salt
  • 1 ½ tablespoon coconut sugar


  • Preheat oven to 180Degrees
  • Place all the ingredients in a large mixing bowl and mix through.
  • Line a baking tray and place the mixture on the baking tray
  • Bake for 10 minutes or until the almond flakes are nice and golden.
  • Store in an airtight container and enjoy!

Happy Baking!

This recipe is gluten and dairy free!

The benefits of meal preparation – Part 2

Get started with your meal preparation today!

Whilst I would not expect you to slave over the stove for hours on end on a Sunday there are many benefits to preparing your meals in advance as outlined in Part 1 of this article.

Setting aside one hour on a Sunday can really help set you up for the week. Following on from my last article, I have outlined my top tips below on how to get started today:

  1. Shop smart – First priority is a well stocked fridge! Make sure you stock your fridge and pantry with lots of tasty healthy ingredients once a week. You don’t need to spend a fortune but by doing a shop in bulk you will save a substantial amount on money and reap the benefits of any available deals. Make sure you have lots of herbs and spices to make your food taste delicious. Buy some tinned chickpeas, lentils, tomatoes and other beans or pulses which won’t go off if you don’t use them. Don’t be afraid to buy frozen fruits and vegetables as they can be just as nutritious – if not more so – than the fresh bought variety. Stock up on your choice of protein and other things such as rice, sweet potatoes and onions, garlic etc.
  2. Tupperware – Have lots of tupperware ready to go in a variety of shapes and sizes. Get some stickers from the stationers and use them to label and date any stored food. Make sure the lids are secure and wont leak on your commute to work! Try and use glass ones if you can however if you do opt for plastic try and use BPA free. BPA is an industrial chemical found in a lot of consumer goods which can seep into our foods and beverages especially if heated. Try and avoid this toxic chemical by purchasing glass or BPA free plastic containers and water bottles.  The BPA free are definitely more light weight than the glass ones so less heavy to carry around with you – but both sorts are perfect for the pantry, fridge or freezer.
  3. Eat the rainbow – Build meals around macro and micronutrients – carbohydrates, fats and proteins and choose a variety of different fruits, vegetables, seeds and nuts to make sure you are getting a broad array of vitamins and minerals into your diet. Have a well-balanced meal planned out. Make sure you are getting a good source of carbohydrates such as rice, sweet potatoes and root vegetables. Include a good source of fat to increase satiety. My favourite sources are avocado, nuts and seeds or even making a dressing with coconut oil, tahini or extra virgin olive oil to increase the flavour of the dish. Then add some protein which will also help to increase satiety as well as being vital for cellular structure – and to help rebuild muscle. Choose a lean source of protein such as chicken, turkey, eggs and seafood. If you are vegetarian, protein sources can range from lentils, chickpeas, quinoa, beans and nuts.
  4. Put some music on and get cooking – If you don’t enjoy cooking then you most likely won’t do it. So put on some music, plan what you are going to cook and get to it! Once you get into a habit of it, it will only get easier and you hopefully find that you enjoy the experience!

Below are a few points/ideas to help you along the way:

  • Homemade hummus with vegetable sticks (carrots, cucumber, celery for example)
  • Boil a bunch of eggs and keep in the fridge for when you want a snack
  • Cook a large batch of rice or quinoa – use in salads or warm up for a quick meal
  • Chop up and roast a big batch of vegetables – This prep doesn’t take long at all!
  • Fruit – bananas, apples, berries – these are all easy to eat on the run
  • Make a jar of your favourite homemade dressing and keep in the fridge for easy access
  • Make your own fruit and nut mix with fresh fruits, lots of seeds and raw nuts
  • Greek yoghurt with fresh fruit is a great snack on the run or even for brekky!
  • Make a frittata with lots of vegetables, top it with feta or goats cheese for extra flavour.
  • Microwave packets of rice/quinoa/lentils etc are now readily available from supermarkets to which you can just add some chicken and roast vegetables and then top with your prepared salad dressing and there you have a great meal free from trans-fats, sugars and all the other nasties.

Too easy – Just get stuck in and give it a go!

Top tips on staying healthy this holiday season!

The festive season is well and truly upon us, it is such an exciting time of year to get together with family and friends to celebrate Christmas, 2016 and to welcome the New Year – 2017!  I truly love getting into the Christmas spirit and all of the socializing and parties that come with it. It can however be quite hard to stay healthy during the festive season which seems to be an on-going, month long celebration!

Holidays are centered around food and drink whether it’s your office party, family dinner or a big blow out with friends. I have put together my top tips on staying healthy this holiday season –

  1. Drink water First keep your body hydrated by consuming a lot of water each day. I like to aim for a minimum of 3 litres of water to ensure my body is alert and to help flush out any toxins. Try and drink a big glass of water before every meal too, it will prevent you from reaching for seconds (and thirds)! If it helps, add lemon and ginger to your water to make it easier to consume.
  2. Control your alcohol intake– It is a given that we will all be drinking more alcohol than usual however if you can try and limit how much you consume by having a glass of water or even a mocktail in between each alcoholic drink you will notice a big difference for not only how you feel the next day but how many calories you have also managed to skip out on. Also try and opt for healthier beverages. Try to skip out on any spirits that are mixed with fizzy drinks as these are packed full of sugar!
  3. Keep your gut healthy Most of our immune system is located in our gut, so try and keep your gut healthy by taking a probiotic each morning and eating gut friendly foods such as kefir, good quality Greek yoghurt, sauerkraut, pickles and
  4. Be smart about exercise and try and get it done in the morning Start your day off healthy by getting your workout done in the morning –  that way you can guarantee it is done for the day and it will prevent you from making excuses to not find the time in the afternoon. If it helps to stay motivated then get a friend involved and lock in a session together a few times a week. Don’t stop exercising because it’s the holiday season, your body (and waistline) will thank you for keeping up the fitness even if it is just 20 minutes HIIT on your bedroom floor! Something is better than nothing!
  5. Eat lots of vegetables Try and keep your vegetable and fruit intake high to nourish your body. When serving yourself up, make sure to start with the healthy options first and pack lots of vegetables onto your dish. This way you will know you are fueling your body with the good stuff and you may even be too full for cake, ice-cream and chocolate. Also try and sit as far away from the buffet table as possible to prevent you from being tempted to go for more!
  6. Take a break& get a good nights sleep  The holiday season can be super exciting and exhausting at the same time. Remember to take a step back or even have a power nap if your body needs it. It is crucial to listen to your body and remember it is ok to say no to attending social gatherings if you really need some time out. Make sure you are getting adequate amounts of sleep each night as sleep plays a vital role in good health and wellbeing! 

Let me know how you all get on with these tips, I hope they have helped you and provided you with some good advice during this demanding yet exciting time of year. The most important thing is to make sure you enjoy your time with family and friends and not to worry if you have had a big blow out, start each day as a new day and cherish the memories you will create over the next month…

I hope you all have a joyous filled season!

L Xx