I’m not sure exactly when it came about, but there was a moment in time where I just thought ‘ah-ha’ I’ve got it; everything around me had just fallen into place.

I’m surrounded by great friends and a fantastic housemate, I spend my days drinking good coffee, reading nutrition articles and chatting to people about what they can do to look and feel good.  It feels effortless for me to find the time to train at the gym 5 times a week and preparing my meals is a breeze.

Like I said, it’s all just fallen in to place and I love it!

What makes it even better though, is the more I seem to focus on how good my life is, the more weight just seems to come off, effortlessly.

Perhaps fat loss isn’t all about the food you eat?

To be honest with you, it never used to be like this.  For years I was counting calories, sitting at dinners out sooking about how I had to eat the salad whilst everyone else was enjoying their feast of pizza and pasta.  I felt hard done by, I was constantly trying some sort of new diet and I would let anyone and everyone know about what I was missing out on!  Believe me, that’s no way to live.

Dieting comes from a negative place.  Wanting what you don’t have, focusing on the negative.

Think about this for a minute.  When have you been on a ‘diet’ and felt 100% satisfied with everything?  Never, right?  It’s because when you diet, you’re following a set of rules or guidelines, meaning there are things you can’t do or have; you focus on those things.  It’s a negative place to be.

I’m sure you’ve heard the phrase before; ‘it’s not a diet, it’s a lifestyle change!’ but have you ever really stopped to think about what that means to YOU? What are you looking for out of life, what lifestyle do you actually want?

DIET is often associated with a limited period of time, as in you will follow a particular way of eating for a few weeks or until you get to a desired weight, but then what?

What happens when you lose those kgs?  You can sabotage yourself until you actually find the answer!

Maybe you’ve been there yourself, or I’m sure you know someone that is struggling to lose those last 5kgs.  Yep, those pesky ones, the ones that seem almost impossible to lose!

Guess what?  Until you know what you want beyond that, you’re not going to get there!  Harsh isn’t it?  Unfortunately though, it’s true.

I’m sure if you’ve ever tried to lose weight you know what I’m talking about; you’re on a roll, your unstoppable, unbreakable… and then you go out, maybe for dinner or maybe just to the supermarket.  You eat from the breadbasket, you have desert or maybe you polish off that block of chocolate that’s been sitting in the pantry cupboard for weeks.  You tell yourself it’s ok, that it’s your cheat meal and that you will just pick yourself up and start again tomorrow; a week later and tomorrow still hasn’t come yet.

Argh!  Where is that willpower that got you such good results in the past?  It won’t be there until you’re ready.  Until you look beyond your goal and focus on the next thing, only then will you let go of the fear of finally reaching your destination.

What do you need in life to be happy and fulfilled?

We get so focused on losing the weight or changing our body composition that we lose sight of the bigger picture.

Perhaps your reason for wanting to change was so you could run around in the park with your kids?  Maybe it was so you could feel amazing in that little black dress or maybe you didn’t really know what it was when you first started, you just knew that you wanted to change.

The truth is, now is the time for you to really focus on that.  Regardless of where you are in your journey, it’s going to be so much easier, effortless in fact if you start focusing on the things that make you happy.  After all, your life is unfolding around you, can you really afford to put it on hold until you get to where you want to be?

What steps can you take to move towards your goals?

Here’s what I’ve found has really worked for me over the last few years:

Focus on strengths not weaknesses

What’s the point on dwelling over something you can’t do when you’re great at something else?  I used to go into the gym and spend upwards of 30 mins slogging it out on the treadmill.  I would sweat and puff and pant, I would hate myself the whole time I was doing it.  One day I was honest to myself; I like lifting weight, I’m good at it.  From that day on, I’ve never stepped on a treadmill again.  Guess what, it’s no longer a struggle to get to the gym.  I go, I do what I like doing, what I want to do.

Focus on what you can have, not what you can’t!

Yes, there will still be things you shouldn’t eat, but you don’t have to be miserable about it!  I don’t know about you, but for me a yummy home made gluten free pizza, with amazing fresh toppings, is so much more appealing than a Mc Donald’s cheeseburger.

Seriously, there is so much amazing fresh, whole real food out there and with a little bit of creativity you can whip up some truly delicious and healthy meals!

Challenge negative thought, is it actually true? 

We are our own worst critique, seriously!  Whenever you find yourself thinking negatively, stop and ask yourself if it’s really true!  Challenge the thought, question it!  Is it even really relevant to the bigger picture?  Are you going to get this one tiny thought get in the way of everything you want to achieve.. I didn’t think so!

Build your confidence by focusing on your wins

This might sound really vain, but I actually like looking at old pictures of myself.  They remind me of how far I’ve come.  For you it could be something else, you may have managed to get yourself to the gym 3 times this week, or you may have managed to organize yourself to take all of your lunch meals to work.  Give yourself a pat on the back, you’re doing great and you deserve it!

Be Grateful!  

The first time I was introduced to this, I brushed it off like a grain of sand.  Looking back now, I find it’s not only one of the most important tools that I use, but it’s something that I actually look forward to doing each day.  Stop for a minute, when was the last time you stopped and took the time to be grateful for something?  Do it now!  I’ll even do it with you

Today I’m grateful for:

• Waking up without having to set the alarm (I was still up at 6.30am!!)
• There was no one in the squat rack when I got to the gym
• Skyping with my friend in the USA.

I’d love you to share what you’re working towards or what you’re grateful for today, share it with me in the box below!

Malisa Celeste is an Online Business Manager, Nutrition Student, BioSignature Practitioner & Writer. With a passion for good health and nourishing nutrition, Malisa enjoys imparting knowledge on her friends, family, clients & basically anyone that will listen; to help them achieve their health goals.

Malisa can be contacted via her email malisa.celeste@gmail.com

Tell us three things about yourself

1. I never give up – I believe that you are never defeated in something if you fail, you are only defeated when you quit.
2. I don’t believe in luck – it is simply where opportunity meets preparation.
3. I was an exercise physiologist in my former life and have a strong belief in the value of preventative health, the importance of exercise and the power of wholefood nutrition in improving health and longevity.

What’s been the biggest health challenge you’ve overcome and what did you learn from this experience?

I suffered for 10 years from 15 years old until 25 years old with eating and body image disorders. My mind, body and soul were ravaged with poor self belief, starvation, binge-eating/purging and excessive exercise. Many of those years were so consumed with the pursuit of skinny and control of self that many things got left behind – the things that bring great joy in life such as friendships and intimate love, the evolution of my career and appreciation of the natural world around me. Even going out for a meal with friends was torture!!

It was only when I reached a cross roads and was accepted into medical school that I realised 2 things – firstly that I was never going to be a perfect anorectic (they don’t exist) and secondly that I didn’t want to put any more time or energy into the pursuit of skinny – I needed that energy to learn to be the best doctor I could be PLUS achieve all those other things in life like falling in love, buying a house, having a baby.  Although it was a difficult journey back to living with much stumbling along the way and a realisation that it will always be with me, life has been nothing short of a magnificent journey since I conquered the spectra of eating and body image disorders.

What’s your top tip for getting your day off to a great start?

There are 2 = Meditate and smile!

About 7 years ago when I was going through a bit of a life crisis I stumbled across an amazing book called Buddism for Busy People by WA author David Michie. Since then I have also read his other book, Hurry Up and Meditate. It amazed me that meditation has been scientifically proven to deliver highly effective stress relief, boost our immune systems and dramatically slow the aging process. It has also been shown to make us much happier and more effective thinkers. Not only that but you can achieve some pretty significant effects from as little as 10 minutes of meditation a day – perfect for my lifestyle.

The second tip to getting the day off to a great start is to smile and given I am always the first one awake in our household it is often a smile sent out from my balcony to the morning!! It is recognised that a smile induces powerful positive physiological and emotional reactions in ourselves and others. Smiling can help reduce the level of stress-enhancing hormones like cortisol, adrenaline, and dopamine; increase the level of mood-enhancing hormones like endorphin; and reduce overall blood pressure. I once read that it stimulates our brain’s reward mechanisms in a way that chocolate cannot match! I make sure that the first thing my little girl sees every morning is my smile.

Your brekky usually consist of…

Breakfast in a hurry – Juice PLUS+ Complete super smoothie with almond milk (made in the thermomix), frozen berries, handful of spinach, frozen banana, ground linseed and Complete powder – often in the car on the way to work.

Which foods do you eat to nourish your body and give you vitality?

Fruit and vegetables are at the top of my list. They are a powerful dense source of phytonutrients and antioxidants that have been shown to be essential to reduce all-cause mortality. As much as I can, I aim to get the wide variety of colours to cover the spectrum of phytonutrients and I try to take them raw.

In order to satiate and provide me with energy I try to get good quality protein and fat into each meal. Again I tend to get these from plant-based sources such as avocados, chick peas, virgin olive oil, oils, water washed soy and fermented grains, though I don’t mind organic chicken or eggs either.

I also take a wholefood supplement, Juice PLUS+, which is made from more than 30 different fruits vegetables and grains and is backed by over 25 published studies. It gives me that insurance if I am not able to get the optimal amount of fruit and vegetables each day due to a busy schedule.

Why is fitness an important part of your life?

Exercise has been part of my life since I can remember. Being fit provides me with vitality and having that enables me to optimally perform everything from surgery, consulting my patients, delivering lectures, running a business, household duties, study commitments and still leaves me with enough energy to give time and attention to my family at the end of the day. There have been times in my life where I have let my fitness slip – and I really noticed the difference. Therefore for me, having fitness and strength is ESSENTIAL to my life. The other great benefit to exercising for me is the relaxation and mental cleansing by that ‘time out’ just for me.

What is your current exercise routine?

I aim for 4 sessions a week and diarise them at the beginning of my week – that way I tend not to book things over them. Inevitably however life gets in the way with at least 1 session – but I still have my ideal 3 sessions factored in!

Due to time contsraints it is usually 30-40 minutes of predominantly interval cardiovascular exercise (usually running or stationary bike) with some resistance thrown in (squats, lunges, push ups, dips, core conditioning). I combine this with getting outside and appreciating the natural world around me. There is nothing like a park bench to do a workout on.

I aspire to get back to some group exercise like boxing as I find working out with others (or even a trainer) pushes me to a higher intensity and is more social but right now my life doesn’t allow that – so maintenance it is!

Describe what motivated you to choose your current business or career path?

I have worked in the health and well-being industry for over 20 years. I started off as an exercise physiologist working in corporate health and then at 25 years old returned to medical school to achieve my dream of becoming a doctor. I became especially passionate about women’s health and pursed obstetrics and gynecology. I love being a part of that special intimate time of helping bring new life into the world however it is an incredibly demanding job on my body and my family. Now I am working towards a subspeciality qualification in reproductive endocrinology and infertility. This allows me to marry my two interests of preventative health and reproduction. I look forward every day to helping couples have a family where it may not have been possible before.

What business or career challenge have you overcome and what one piece of advice would you like to pass on to others?

I wanted to become a doctor as early as 13 years of age. I have always loved helping people so it seemed the logical pathway. I didn’t receive a high enough score in my final high school exams to get into medicine and I was devastated. I didn’t know what else to do with my life.

To make a long story short I tried for 7 years running to get accepted into medical school – I excelled in my exercise physiology degree, I did further courses and exams, I sat several interviews and although I wasn’t successful…I never gave up.

I got to 24 years of age and realized that I couldn’t put my life on hold any longer so I decided to give it one last go – and after an exam and an interview I got accepted to the University of Sydney Medical School. I was actually in 2 minds when I received my letter of acceptance – I thought I was too old!! Can you believe it?! So once again my advice – never, ever give up on something you truly want in your life.

Your favourite book or movie of all time is…

The Neverending Story – it is all about the strength of self-belief and the power of dreaming. I have seen this several times (even as an adult) and always feel uplifted at the end! I even have a little version of Falcor, the Luck Dragon, in my life – that is my Moodle, Charlotte.

And lastly, do you have a recipe you’d like to share with us?

I am a big fan of the simple frittata together with a simple salad. Breakfast, lunch or dinner, weeknight or weekend – this is a perfect meal in a fast-paced lifestyle. It can contain imaginative ingredients or leftovers from the bottom of the crisper in the fridge.

Here is one I make without any dairy – though a good organic goats cheese adds a real kick!

Ingredients:

• 6 eggs
• 2 tablespoons water
• 1 tablespoon olive oil
• 1 cup cherry tomatoes halved
• 1 cup baby spinach leaves washed
• 1 cup button mushrooms thinly sliced
• 1 small bunch fresh basil chopped
• (you can add cheese if you like – parmesan/goats cheese/feta)

Directions:

• Preheat the grill to ‘high’ or oven to 200˚C
• Whisk eggs with 2 tablespoons of water until well combined
• Heat oil in a heavy based (ovenproof) pan
• Add the tomatoes, spinach and mushrooms and cook slightly
• Pour in the whisked eggs and allow to cook through for about 10 minutes
• Sprinkle basil across the top along with cheese if desireBake for 10-12 minutes until well risen and golden brown
• Slice into wedges and serve with beautiful garden salad with a dressing of virgin olive oil and balsamic vinegar.

Do you live in Perth and would love to hear Dr Tamara Hunter speak about health & wellness and the power of fruit and vegetables? Tamara is an incredibly powerful speaker, and does in-home presentations along with the gorgeous and informative Sarah Devlin and myself . These relaxed and fun presentations are for you and your friends if you’d like to learn some great strategies for optimising your nutrition to improve the health of YOU and your family. Email me or leave a comment to make your inquiry . If you have any questions for Tamara, feel free to leave a comment below.

Here are my top 6 steps to getting a flat tummy!

1. Do an elimination diet.  Finding out what foods you may be intolerant to and then cutting them out of your diet, will have a massive impact on how flat your tummy looks! Here’s what you do…cut out culprits such as dairy and gluten for 4 weeks and then slowly reintroduce them back into your diet paying close attention to how you feel (ie, bloated, change in bowel habits). Eliminating caffeine is also recommended as it can bloat your tummy from being so acidic.

2. Reduce toxins in your diet/lifestyle such as:

• Sugar
• Tap water
• Alcohol
• Processed food
• Non-organic meat
• Caffeine
• Antibiotics
• Birth control pill
• Stress
• Drugs/cigarettes

3. Become more alkaline – One of the best ways of achieving a flat tummy is by becoming less acidic and more alkaline. Acidic food causes a lot of stress on your body. It inflames your gut, giving you that bloated ’pooch’ looking tummy you so badly want to get rid of! Now I’m not saying you need to eat 100% alkaline, some acidic foods in moderation are necessary but it’s always good to balance them out with alkaline foods. The general rule of thumb is to eat a diet that is 70% alkaline, 30% acidic. The infographic below, I found on VIbrant Wellness Journal. I did a search for a good acid/alkaline chart and found it surprising how many of them had foods such as coconut, dairy and certain grains in different categories. To make it easy, animal products are generally the most acidic and plant based foods, the most alkaline.

4. Add a good pre and probiotic to your daily diet. These are essential for good gut health and a flat tummy! A lot of the toxins mentioned in point one, inflame your gut wall and kill the good bacteria. Repopulating your gut with billions of friendly bacteria once you’ve cleaned up your diet and reduced the amount of toxins in your diet and lifestyle, will make a huge difference. My favourite probiotics (live microorganisms) are found in:

• sauerkraut
• kefir
• miso
• organic yogurt
• and you can also get good ones in tablet/powder form from your trusted Naturopath

Prebiotics (non-digestible ingredients found in certain foods that stimulate the growth of friendly bacteria in the gut) can be found in these whole foods:

• kale
• spinach
• tomatoes
• asparagus
• garlic
• onions
• bananas
• oats
• kidney beans/lentils/blackbeans/chickpeas

5. Eat plenty of fibre. Not having enough fibre can lead to inflammation and constipation in the bowel which is never fun. Eating plenty of vegetables and a small amount of fruit each day is the key to getting enough fibre in ya! If you’re not able to eat the recommended 5-9 cups of raw fruit and veg every day, I’d recommend taking Juice Plus. A few of my clients taking it (including myself!) have noticed quite a big difference in their bowel movements.

6. And finally, exercises you can do to help shape and tone your tummy! Although important, it’s not all about doing exercises that isolate your abs. You want to combine other types of exercises that work together to flatten, tighten and strengthen your tummy. My top exercises include:

• interval training
• squats
• lunges
• push ups
• renegade rows
• hanging leg raises
• planks
• decline sit ups
• woodchops
• all pilates based core work

As you can see, your diet and lifestyle are key factors in achieving a flat tummy! Exercise is also important for fat-burning and toning the tummy area, but focus more on cleaning up your diet and making your digestive system happy

Learn something from this post or got some tips of your own to share? Why not leave a comment below!

Hi, my name is Sarah Floate and I’m a Kinesiologist. In short, this is a mix of modern Chiropractic and Chinese Medicine. I bring a wealth of knowledge to my practice and have had record success. Having practiced natural therapies for the past 10 years I have worked with a variety of individuals, families and children – vastly improving their quality of life and bringing health to an optimum. Currently, I work from a clinic in Fremantle, a beautiful room overlooking that deep blue Indian Ocean.

My vision is to “enhance health and increase the life fulfilment of society and develop a culture of natural therapy where individuals are not reliant on pharmaceuticals”

My mission is “to provide a quality service of natural therapies, specialising in Kinesiology in a caring, trusting and safe environment”

I look forward to sharing with you a few things about me…

A favourite quote of mine…

“The doctor of the future will give no medicine but will interest his patient in the care of the human frame, in diet, and in the cause and prevention of disease”- Thomas Edison

You can contact Sarah via her website www.lsdynamics.com.au or by leaving a comment below.

Tell us three things about yourself

• I love to travel the world experiencing different cultures, traditions and cuisines.
• My most favourite place where I feel I can let go of everything and be at peace is when I am swimming in the ocean.
• I thoroughly enjoy watching foreign films – it takes me on a journey…

What’s been the biggest health challenge you’ve overcome and what did you learn from this experience?

In 2008 I had Adrenal Fatigue…

The adrenal glands, which sit atop each kidney, convert cholesterol into cortisol and other hormones that regulate many vital body functions, including inflammation, blood sugar production, immunity, tissue repair, and reproduction. Adrenal fatigue occurs when the glands release high quantities of cortisol, which eventually depletes the adrenals so they can’t produce enough hormones. Too much cumulative stress is typically the cause—whether it’s a back injury, a steady diet of espressos and doughnuts, or an unhappy situation. Symptoms range from the fatigue and chronic illness -  I experienced absolute tiredness, pure exhaustion and a “foggy head” during my working day for nearly an entire year.

My adrenal fatigue was created by years and years of overthinking and over-analysing. These days I try and keep things simple and create goals and action them. Overthinking can generally come from inaction!

I have learned to keep my energy levels very stable through my dietary choices – eating very nutritious fruits and veggies and small portions of protein with low carbs… During this time I also used quality supplements to boost my immune system, had early nights to bed and exercised daily.

At the time of the adrenal fatigue I had just moved to the Blue Mountains from the hussle and bussel of Sydney life. I started to  grow my own produce and it was just so amazing for my body and I could almost hear it sing to me with gratitude

What’s your top tip for getting your day off to a great start?

Drinking a glass of warm water with a squeeze of lemon and eating nutritious food to fuel the morning. Each meal that I eat I like to put as many colours onto the plate as I can – green, red, yellow/orange, white and blue/purple foods. Variety is the spice of life…

Your brekky usually consist of…

One or more of the following:

• Fruit, yoghurt, muesli
• Juices in the blender

Which foods do you eat to nourish your body and give you vitality?

All sorts of Fruit and veg…and proteins.

Why is fitness an important part of your life?

Helps to boost my energy levels and motivates me for the day!

What is your current exercise routine?

Daily yoga routine, take my dog walking twice a day. Daily stretching using my intuition to find which muscles need a big stretch. I love how my dog stretches his back and legs in different ways every time he gets up.

Describe what motivated you to choose your current business or career path?

I love helping individuals to achieve their dreams and goals. My work in Kinesiology is so rewarding and clients have had such success with their body, mind, spirit and health that it gives me so much inner joy.

What business or career challenge have you overcome and what one piece of advice would you like to pass on to others?

Find your passion and keep going… Look deep into your heart to find it.

I have endured various career paths but I found my passion in health and this is where I have created my business and success.

Your favourite book or movie of all time is? And why?

Succulent Wild Women – it’s colourful and amazing. Just read it

And lastly, do you have a recipe you’d like to share with us?

Yoghurt banana buzz:

100g organic reduced fat natural yoghurt

1 tsp honey

2 tsp crushed walnuts

100g banana sliced

Enjoy for brekkie or as a snack!

I really connected with this post! Perhaps it’s because 3 months ago I started to write a post with a similar theme that I never finished. I’ve kept the title of this post the same as my draft 3 months ago, to stay true to my initial feelings. I’ve been thinking about why I never completed it, and I believe it’s because I’m still confused about who I am…or perhaps who I want to be. I also think I was afraid of revealing some of my innermost private thoughts and being judged.

As I creep further into my 30s, I certainly have more self-confidence and feel more comfortable in my own shoes and I’m waaay more assertive than I used to be…running my own businesses has taught me that. However, like Jess and so many of us out there, I feel like I need to prove something to everyone and particularly myself. In my case, in order to ‘make it’ and be ‘successful’ means making lots of money.

I feel like the more and more I become comfortable with who I am, my two sides will slowly merge into one.

my two sides…figuring out who I am in this world

I don’t know about you, but I often feel torn. Torn between who I am on a soul level and how I am perceived at face value. Torn between the person I really want to be and the person some people perceive me as being (or is this only my perception?). And torn between what my heart says and what my mind and ego sometimes says.

You see there’s two sides to me. And I am a Gemini (the twins) so it makes sense if you believe in horoscopes . On one side I am a hippie at heart. Very down to earth, organic, health conscious, friendly, spiritual, creative, sincere, loving and a wee bit shy and insecure. This side would love to live by the ocean in Margaret River, Coffs Harbour or Byron Bay. This is me at my soul level; the side of myself that is innate, natural, me.

The other side is a bit of a princess. She wants the materialistic things life has to offer. This side is about confidence, looking good, beautiful clothes/shoes/accessories, financial abundance, a flash car, beautiful properties, a pink diamond engagement ring and luxurious holidays in 5 star (minimum!) hotels & resorts. This side is the perfectionist -  doing and saying the ‘right’ things, never losing face and hence my fear of being judged. Not surprisingly, this is exactly how my Mum felt when she was a young adult. We’ve actually just had a very interesting conversation about this!

the challenge is…

The challenge for me is overcoming this dichotomy between being a down to earth (health & wellness, organic, ‘all things natural’) person and a successful entrepreneur who strives towards being able to enjoy a luxurious lifestyle where money is no object.

When I was seeing an Emotional Freedom Technique practitioner last year, he was trying to make me understand (even though I knew this intellectually) that wealth, materialistic possessions, status etc, isn’t really what defines us as being ‘successful’. Having meaningful relationships, inner happiness, good health and finding your purpose in life that serves the greater good; is what success really is about.

This I found true yet confusing. From a spiritual point of view I 100% understand where he was coming from. But as an ambitious female entrepreneur, striving for a successful business and all the rewards it brings, this didn’t actually help. It just made me feel more divided!

What I am striving to integrate, is the belief that it is okay to have an abundance of career success and wealth whilst still being grounded, spiritual and staying true to my values and beliefs.

It’s okay to be both…what do you think? Would love your feedback on this one! Please leave a comment below

Liz xx

As a skilled health and fitness professional, Amer takes great pleasure in seeing his clients achieve their goals.

Amer has spent almost 10 years serving the health industry as a mentor, lecturer, soft-tissue therapist and movement coach. Specialising in movement therapy and coaching, he has a Diploma in Sports Kinesiology and is a certified provider of the medically patented Active Release Techniques® (ART). He is also a Fellow of the Gray Institute of Applied Functional Science.

Amer takes an integrated and holistic approach to wellness. Through a range of non-invasive therapeutic techniques, he assists his clients with a range of issues including injury rehabilitation, postural misalignment, chronic and acute pain and illness, allergies, nutritional deficiencies and hormonal imbalances.

His passion for good nutrition led him to devise an easy and fun approach to wellness and vitality utilising ‘superfoods’. As the founder of Tonic Superfoods Pty Ltd, he is committed to bringing people the latest cutting edge nutritional education and products.

Amer aims to give his clients the tools necessary to help live their life healthy, pain free and full of fun and vitality.

Tell us three things about yourself

• I love studying new things and will continue to challenge myself to keep learning until the day I stop breathing
• I’m currently completing my degree in Chiropractic Medicine and look forward to finishing it in 2016
• I am a Godfather to two gorgeous twins! How does it get any better than that?

What’s been the biggest health challenge you’ve overcome and what did you learn from this experience?

As a child I was a severe asthmatic and I mean severe. This taught me to be very patient and self-reliant. My health condition prevented me from playing sports and participating in many physical activities for the fear of suffering a massive asthma attack.

The thing was I always loved sports and admired those who were good at it. It wasn’t until I was about 12 when I fell in love with the sport of Table Tennis.

This had a massive impact on me as I was determined to be really good at it. It also led me to investigate the best training methods for my sport and as a result it become my career.

As a kid no one in my family would have imagined I would grow up to be a health and fitness coach, but what can I say sometimes I can be stubborn

What’s your top tip for getting your day off to a great start?

I love listening to positive and inspirational people.  What I choose to do in the morning is to make a cup of coffee and sit down and listen to someone who will increase my awareness and fire off my brain cells.

Youtube is great for that, check out TED Talks if you haven’t already.

Your brekky usually consist of…

Most of the time I will consume a large superfood smoothie for breakfast.

My morning smoothie usually consists of milk, banana, whey protein, rice protein, maca, lucuma, mesquite, honey, oats and strawberries.

Which foods do you eat to nourish your body and give you vitality?

I consume a lot of superfoods on a daily basis (i.e. cacao, maca, chia, bee pollen, lucuma, mesquite, honey, etc..)

Milk, eggs, red meat, cheese, fruit, nuts and vegetables make up the majority of my food intake. I also love drinking natural spring water that I collect from the mountains in Victoria.

Why is fitness an important part of your life?

Fitness means different things to different people. For me I love to move and explore different aspects of my body. I challenge myself to move today so that I may enjoy quality movement tomorrow..

What is your current exercise routine?

Currently my routine involves 3 weight sessions per week:

Monday : front squats, dumbell shoulder press, swiss ball hamstring curls, military press

Wednesday: deadlifts, barbell floor press (chest), seated good mornings and dumbell chest press

Friday: chin ups, dips, seated bicep curls, dumbell skull crushers.

I also enjoy a game of tennis at least once a week. Surfing and beach volleyball are the next 2 sports on my list…it’s great to mix it up!

Describe what motivated you to choose your current business or career path?

After graduating from university with an Engineering degree I realised that working in an office wasn’t what I really wanted to do. My passion for sport led me to look into Personal Training as a career option. I enrolled in Cert 3 & 4 in fitness and my journey into the human body has been fascinating to say the least.

I believe I have the best job in the world; where I get to learn while working with awesome people and get paid for it

What business or career challenge have you overcome and what one piece of advice would you like to pass on to others?

I started an online Superfoods company 3 years ago and one of my major challenges was dealing with outsourcing work, giving clear concise instructions and struggles with people meeting deadlines.

The best piece of advice I can give anyone in business is to know exactly what the terms and conditions of any business deal are and to be very clear on exactly what you’re after when hiring someone to do a job for you.

Your favourite book or movie of all time is…

Scent of a Women with Al Pacino

And lastly, do you have a recipe you’d like to share with us?

While in Hawaii earlier this year I discovered this very simple and tasty Acai smoothie at the local coffee shop:

Apple juice, frozen banana, frozen strawberries, and Acai pure.

Tommy grew up in Tasmania and was drafted from Tasmania to Collingwood Football Club aged 18 where he played 2002-2005. He was then drafted to Western Bulldogs football club and played there for a season in 2006.

Serious injuries including two knee reconstructions, a wrist reconstruction, groin and achilles injuries cut short his career in professional football. Going through the process of rehabilitating these injuries helped develop a very keen interest in how the body and mind functions and responds to physical activity.

Continually updating his knowledge and evolving as a trainer has lead Tommy to opportunities training actors and musicians in Hollywood, sporting teams in Melbourne and a variety of different clients in Melbourne.

Tommy has also had a very successful career as an international model.

Tell us three things about yourself

• Food, fashion, fitness, family, friends and having fun all play a big part in my life
• I love travelling, discovering and exploring
• I have a big passion for motivating people, hence why I love my job!

What’s been the biggest health challenge you’ve overcome and what did you learn from this experience?

I played professional Australian Football for 5 years and had to overcome several major injuries. Some, like the two knee reconstructions, kept me out of the game for 24 months. Overcoming these were tough, especially being so young. Having the support around me at the time from sports science experts, physios, coaches and trainers certainly made it easier but it was very challenging not being physically able to play the game and start a career. I often say, if I had the knowledge back then that I have now of the human body and how it can function at its best, things may have been different. But there’s absolutely no regrets from my end. I love the path I’m on now and will continue to move forward, learn and build my business as a health and fitness coach.

What’s your top tip for getting your day off to a great start?

Lots of water first thing in the morning. I try to drink at least two large glasses before I do anything else. Hydration!

Your brekky usually consist of…

3 poached eggs, avocado, spinach, tomato, bacon, mushrooms and a strong coffee!

Which foods do you eat to nourish your body and give you vitality?

I eat very natural foods and avoid foods that have been processed. I stick to eating plants and animals. So meat, fish, fowl, vegetables, fruit, nuts, seeds. And I like to keep the colour variety expansive. My favourite snack at the moment is a fresh juice of celery, carrot, beetroot, ginger.

Why is fitness an important part of your life?

Fitness is a huge part of my life. I’m a health and fitness coach and I like to set a great example to my clients by training hard but smart, having fun with exercise and nourishing my body with great foods. It also motivates me for other parts of my life and provides me the physical and mental strength to achieve my ambitions.

What is your current exercise routine?

I don’t have a strict structure to my routine. I move around a lot with my work but I’m also very conscious about incidental exercise. I ride my bike to work often, catch up with friends through exercise, kick the footy, play frisbee, take the stairs not the lift every time and move my body as much as I can! I also train in the gym by lifting weights. I focus on compound full body strength moves like deadlifts, squats, push ups, pull ups and lunges. I typically lift weights for 30-40 minutes at a high intensity.

Describe what motivated you to choose your current business or career path?

Going through a tough few years of injury while I was playing professional sport made me realise how amazing the human body is and what it can endure. I wanted to teach people the best way to get the most out of their lives through health and fitness. I’m continually learning and defining my knowledge of the health and fitness industry and am extremely keen to keep doing so and passing this knowledge on.

What business or career challenge have you overcome and what one piece of advice would you like to pass on to others?

I’m going through a transition phase now with my career and developing an online part to my business. This is challenging in itself and time consuming, but it will have great reward if it all goes to plan.

From my experience, the best piece of advice I can pass onto others is that one should always be learning and evolving in ones craft; and seizing opportunities when they present themselves. Have a go and take yourself out of your comfort zone…you never know where it may take you .

Your favourite book or movie of all time is…

Tough question but one of my favourite books is Shantaram and one of my favourite films is The Intouchables, which I saw recently on a trip to Auckland.

And lastly, do you have a recipe you’d like to share with us?

My favorite thing to cook right now is:

Eye fillet steak with greens.

300g Eye fillet steak:

Cut little holes in the steak, put tiny slithers of garlic and fresh

chillies into each hole, then season with salt and pepper.

Steam broccoli, beans, brussel sprouts for 3 minutes.

Cook steak on extremely high heat for 2-3 mins each side.

Sprinkle chia seeds on veggies and serve steak with some seeded

mustard.

This is very basic but clean, healthy primal food.

Want to connect with Tommy?

Website: www.tomprimal.com (coming soon)

Instagram: TomPrimal

Twitter: TomPrimal

Facebook: Tom Primal (coming soon)

Loving this track by Rufus! Not so keen on the video clip however! Whenever I hear Triple J play this on the radio, the volume gets cranked up! I love Triple J – they play the best music

2. April Edition of Australia Vogue

I’m really digging this month’s edition of Vogue! There’s some really great, thought provoking articles in there. On page 110, there’s an article entitled “Wellness Warrior” that I found quite interesting and it also put a couple of wellness blogs on my radar which I’m thankful for! The article’s premise is about “the pursuit of perfect health is an online niche that’s rapidly turning into a revolution. Motivation is just a click away.” So true! Forget about buying books to learn about health & wellness (unless you like hard copies like me!). The internet and blogging world have opened up a whole new medium for getting good information…at the touch of your fingertips!

In this article, author Jody Scott, references a few different blogs including cancer survivor Jess Ainscough from The Wellness Warrior (one of my fave blogs to read). A blog I hadn’t heard of before (which is surprising given the 2 million unique visitors it gets a month!!) is MindBodyGreen. It’s co-founder, Jason Wachob, started this blog after battling his own health issues. Whilst trying to research his options online, Wachob found a lack of mainstream alternative lifestyle advice that was approachable, so decided to set about creating it himself! MindBodyGreen has over 1,000 contributors – and I’m hoping to be one of them!

Another blog I’ve just booked marked, is Meghan Telpner’s. A healthy crusader who has healed herself and now blogs about it, making a good living from it too (Telpner has sold more than 10,000 eBooks and 1,000 online programs!). To check out what it’s all about, take a peek at her video below…it’s really cute

3. Grilled Fish at Cottesloe Beach Club

When dining out, it is quite common for me to order the fish of the day as a ‘healthy’ option. I ordered this whilst having lunch a couple of Sunday’s ago with my girlfriends at Cottesloe Beach Club here in Perth. This place only opened at the beginning of summer and has become a VERY popular venue! Absolutely love venues on the beach!

And I have to give kudos to the menu – sooo good! The fish I ordered was to die for! It came with char-grilled veggies and a rocket salad…yum!

4. These Two Coconut Products

We all know how much I luuurve ma coconut products! These two in particular. I rather use coconut butter to coconut oil, as the oil is simply just the oil extracted from the meat. Coconut butter is more of a whole food, as it is the whole meat of the coconut pureed into a creamy butter that tastes amazing! Organic, raw coconut butter is made using a very low temperature process that preserves all the vital vitamins, proteins and enzymes. Loving Earth’s brand is delectable! I’ve written about the benefits of coconut oil/butter here and here.

C Coconut water is Australia’s first 100% pure organic coconut water. It is also an eco-friendly product and company! They are carbon neutral and offset all their emissions when transporting their products around the world. That is just amazing! I simply will not buy any other coconut water. And it tastes the best in my opinion!

Here are some benefits from drinking coconut water that I found on their website:

Hot News: David Wolfe’s organic vegan vanilla bean Energized Protein will be available for sale in less than 10 days on my blog! Woo hoo! I will be updating you all on my facebook page once it’s all ready to go. Stay tuned!

Mark’s passion for sport led him into the health and fitness industry, where he has been working as a personal trainer, bootcamp instructor, Biosignature practitioner and mentor for over seven years.  Mark is also a PICP and ASCA conditioning coach and works with a broad range of people from athletes to regular personal training clients.

Mark is eagerly awaiting the opening of his personal training gym in North Melbourne.  It will be an awesome place for people to train in small groups of 6 or 1 on 1 with highly qualified trainers.

You can find Mark at:

http://www.facebook.com/pages/Vitality-Fitness/503642176364587

http://www.facebook.com/pages/Total-Health-Personal-Training/151791241557020

Gym website will be up and running very soon.

Tell us three things about yourself

• I have a fear of getting old! So I eat well, exercise and have plenty fun with friends and family so that my mind, body and soul will always be young.
• I’m addicted to surfing, and since moving to Australia from London it has taken over as my number one sport.  As often as I can I take time out to head down to the coast.  Not only does it give me a physical workout, but also a chance to clear my head and recharge.
• I have 2 dogs, a tiny Chihuahua and a massive Rhodesian ridgeback; I get some funny looks walking down the street with them.

What’s been the biggest health challenge you’ve overcome and what did you learn from this experience?

My biggest learning curve was when I finished playing rugby and I wanted to compete in triathlons. I had to completely change my body shape. I went from 105kg to competing at 81kg. It taught me the importance of nutrition, especially the importance of alkalizing the body.  As a young athlete you don’t realize the stress you can put on your body with a constant need to always eat animal protein.

What’s your top tip for getting your day off to a great start?

There is only one way to start the day and that is with exercise. I don’t care what – run, swim, cycle, weights, surf – anything! Don’t hit the snooze button, get out of bed and move. The benefits are endless, it gets the brain working, endorphins flowing and the heart pumping. Everything you need to feel alive.

Your brekky usually consist of…

Meat and nuts with a green smoothie (spinach, celery, cucumber and apple all blended together with some green superfood powder – Hulk juice, as one of my clients calls it).

Recently I have been delaying breakfast until about 10-11am to see the benefits of prolonged growth hormone production.

Which foods do you eat to nourish your body and give you vitality?

I love food as long as it is fresh, unprocessed and comes from the best available source. I’m loving fresh herbs at the moment, they can make an ordinary dish just explode with flavor and also provide you with high doses of vitamins, minerals and help detoxify the body.

Why is fitness an important part of your life?

It makes you feel alive. I get a genuine rush when exercising and it only heightens when exercising with other people. It might be tough, you might scream and shout but you can’t help but smile and laugh at the end.

What is your current exercise routine?

Currently I am doing 2 workouts a day. I do heavy 6-10 sets of 2-5 reps in the morning and then 10-12 sets of 10-15 reps in the afternoon. It’s a killer but you get some great results. I only have a couple of days left till I reprogram. I also surf as much as I can every week and that never changes.

Describe what motivated you to choose your current business or career path?

I love working with people and you always see the best side of someone when they are exercising.

What business or career challenge have you overcome and what one piece of advice would you like to pass on to others?

Stop dreaming and do it.  I am just about to open my own gym in Melbourne and I couldn’t be more pumped. Every dream has it set backs and I’ve had a few, but they have helped me grow and develop a greater understanding of what you need to do and understand to achieve your goals. The opportunities are always there, you just need to stand up and grab them with both hands.

Your favourite book or movie of all time is…

It’s got to be Point Break, I love that film so much I named one of my dogs after Patrick Swayze’s character Bohdi.

And lastly, do you have a recipe you’d like to share with us?

I always get asked about snacks and this is my personal favorite at the moment.

Spicy Kale Chips, you make a big batch at the beginning of the week and believe me they won’t last long.

http://eatdrinkpaleo.com.au/spicy-kale-chips/

image via eatdrinkpaleo.com.au

My last trip to Bali…at Ku de Ta

I’m very happy with going to Bali, but what I’m realllly craving is a trip to Europe! This WILL HAPPEN next year!!!!

2. Living on my own. Oh man, how I am craving living on my own soooo badly! Some of you may know that for the past year since I moved back to Perth, I have been living with family. This was only meant to be for a few months but 3 months after I arrived my darling sister had a terrible, life-changing accident. My family and I decided to move into a bigger house together (a very lovely place in a great area, which I have enjoyed) for support.

But…

We all know how difficult it is to live with family! For the most part, it has been great. However, I am at the point where I may throttle my brother, so it’s best I move out soon to save our relationship!

I’m also a very independent person, and have never been one of those people that needs to have company around me all the time. In fact, I really crave personal space. I also feel like a few areas of my life will fall into place once I’m living in my own place. I need to nest.

It’s funny how the Universe works sometimes! The law of attraction really does work! Moving out in August has been on my mind for a few weeks now. I just happened to mention it to one of my lovely clients last week, and you won’t believe what she said! She lives in a gorgeous, split level 1 bedroom apartment with high ceilings and two balconies in a suburb called Subiaco…which is where I work! She owns this apartment but after living there for 5 years, has decided to move into a bigger home….in August!!!! I am going to view her place this weekend and have a gut feeling it is going to be PERFECT!

3. Owning a vitamix! I am very envious of all you Vitamix and Thermomix owners out there! Lol. I LOVE my smoothies, and my trusty Breville has been doing the job, but I’m ready for something else that’s going to take my smoothies to another level! Are you an owner of a powerful, Rolls-Royce blender? Go on, tell me how good it is

4. The launch of my new biz, Model Shoot Project! I can’t even begin to explain how fricken excited I am about my new venture!!! I haven’t been this driven and happy about starting something since I launched my blog! It’s a wonderful feeling.

I’m excited as I know I am going to help so many women (and eventually men!) through my project. The experience women are going to get from this goes far beyond the shoot itself…which will be amazing by the way! I don’t want to give too much away before the official launch, but let me just say you’re going to LOVE it!!!!

5. Going on a massive spending spree to update my wardrobe! Wouldn’t it be nice to just go and blow a couple of grand on some new clothes, shoes and accessories guilt and worry free?! That’s what I’m craving for myself right now…and I’m going to make it happen! Whilst I always have a few pieces of clothing I feel really good and confident in, my wardrobe as a whole is looking a little tired. Time to upgrade!

6. Autumn! Perth has had the longest, warmest summer! It has spilled over into April, taking over Autumn with days going well into the 30 degrees! As much as I adore summer (my favourite season), I am getting slightly over this glorious weather! . A welcomed change of season and wardrobe would be lovely. And Perth really needs some rain!

7. Yoga and meditation. I’m disappointed to say I have only practiced yoga 4 times this year and have only meditated twice . A big part of this, not to make excuses, is due to not having my mornings free. Being a personal trainer, it is not unusual for me to be up at 5.15am! The mornings are most definitely my preference for meditating. It clears my mind and gets my day off to an enriching start. Yoga I can definitely make more of an effort to fit into my schedule. Even if it means doing some evening classes. The classes I really like doing are around 9am, but I’m often training someone then. I will work it out though, as my body and mind are craving these two things badly!

8. A meaningful relationship. I think the Universe it trying to tell me something, as I am still single. I keep coming back to the fact that I’m perhaps meant to be on my own right now. I have a lot going on in my life – personally and professionally, so maybe it just isn’t the right time, even though every cell in my body is craving to be with someone. And not just anyone. I’m craving a soul-mate, a best friend, a companion and a lover. I’ve written about why love is important to me here and relationships here and here. I truly do believe once I move into my own place, this may be one of the areas of my life that will fall into place. A few of my biz ventures will be well and truly up and running by then too….timing is everything. Agreed?

Over to you now! What are some things you’re really craving right now? Leave a comment below…it feels good to share

Liz xx