Welcome To My FREE Resource Centre!Here you will find articles, videos, audios and more...
Have you ever used a foam roller? Firstly, if you are unsure of what a foam roller is, it is a cylinder piece of foam anywhere from 50-100cm in length. Majority of them are smooth and some can be found with ridges all over it for a deeper roll. The technical name for...read more
Walking is one of the first milestones most of us achieve in our very early stages of life.But many people.... do it wrong... What!People walk wrong?Yes.This is very common. More on that in a moment.Whilst many studies conclude that walking is not the fastest and most...read more
My reasoning for consuming it is for my gut health, however, there are many other health benefits when adding bone broth into your daily diet.
Here are some of my favourite reasons. Heals & Seals – The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
I believe optimal health all starts in the gut, which is why I am so huge on healing and nurturing my gut.
This liquid could almost be labelled as a liquid gold. Well, I think it should be with all the amazing benefits it offers.
I use ACV with my warm lemon water when I wake up. Now I am not anal and do this every single day but I’ve done it here and there over the years.
After consulting with thousands of individuals & fitness trainers, when it comes to exercise, there is a wide range of opinions based on the exercise experience.
Ranging from, exercise absolutely (explicit) sucks, too, I cannot get enough of exercise, it feels like I am having an orgasm when I’m working out, ok probably a little too far, but this is what I heard from a personal trainer once.
If you don’t take care of your skin on a daily basis, it may become dry, rough and chapped, providing an opening for pathogens that could harm your health.
Here are some tips to healthy glowing skin year round.
Yes, I said it. I am coming off the pill once and for all. If you aren’t familiar with my journey and what I faced a couple of years ago when I first tried coming off the pill, feel free to have a listen to my podcast show, The last 2 years I have been on a gut healing journey. I am doing everything now that I didn’t do last time.
If you have been following me long enough you will know that I start my day with warm lemon water. I have been doing this religiously for a few years now and wouldn’t start my day any other way.
A lot of you would know that in August last year (2016) I decided to start eating more of a plant based diet. This was something I had wanted to try for a while; in fact it was actually one of my “new years resolutions” for 2016. It wasn’t until I did a liver tea...read more
Something I see women having a lot of is coffee, especially first thing in the morning. I want to share with you some caffeine-free ways to boost your energy levels in the morning.
To be able to achieve certain things in life you need to have goals in play in order to reach them. I want to keep this blog short and sweet. I want you to be able to take away some key points on how to set goals so you can be on your way working towards the things...read more
One thing I get asked quite a lot is how to build muscle. If you are new to the fitness space, you may think that simply lifting weights and following a program is the way to go to building lean muscle mass.
Are you are someone who loves to run long distance or goes walking for hours upon hours over the course of a week and you still aren’t seeing the results you want? I highly encourage you to give resistant training a go, also known as weight training.
If you can relate to this, then I urge you to read every word that follows. WHY? Well if you are currently sitting there, feeling like you have no clue of what to do next, then these following tips may just be what you are looking for.
This is not an article that is going to tell you foods you can eat and all your unwanted body fat is going to miraculously melt away. Sorry to be the bearer of bad news. But, the good news is that with clean, healthy eating, exercise and incorporating these...read more
Once upon a time there was a man named Wilbur Atwater, his nickname was H20 (actually I made that up, but that’s what I would have called him if he was my friend) Anyhow, Wilbur was an American Chemist. He was very smart man. So smart in fact, he created something...read more
Many of us who have embarked on a health and fitness journey, where we want to lose some unwanted body fat, we have taken on some pretty drastic measures. I wanted to do this blog today to share with you a few things you shouldn’t be doing on any Fat Loss journey.
Has your house ever been without hot water for a few days? If so, then you know the dreaded feeling you get when its times to shower up. Freezing cold showers does not come across as inviting……whatsoever.
One of the biggest questions I get asked is how to stay lean all year round. It’s a great question, because I don’t believe that a healthy lifestyle should have an expiry date.
When it comes to Fat Loss this particular topic is not discussed to often in the fitness world, why? I don't really know, but what I can presume is this, it's not the prettiest topic to talk about thats for sure. Firstly lets give you an overview of what Poor vs Good...read more
Now I know some people look at broccoli as quite a boring vegetable, but this vegetable should be labeled as a super-food due its amazing benefits. Broccoli is a low glycemic index vegetable, highly fibrous and has been associated with these benefits: Reduces risk of...read more
It seems as of late in the health and fitness world it’s all about those “booty gains”. There is actually 3 parts that make up the booty, commonly know as the "Glutes": Gluteus Maximus: This is the largest muscle of the glutes and is responsible for movement in our...read more
Depression has become such a very common mental disorder and I don’t say that lightly. I can almost guarantee you know someone who has been affected by this terrible disorder. Globally, an estimated 350 million people of all ages suffer from depression. Depression is...read more
Quality over Quantity: Part Two I learnt this the hard way. Flogging yourself in the gym day after day is NOT the path to a lean and sexy physique. Before I was a qualified health and fitness professional I used to think, that the more I trained, and the less I ate,...read more
Quality over quantity, what does this mean in the fitness world? Well for me personally, and what I tell our online clients who use our training programs, it’s making sure you are keeping correct form throughout the movement of an exercise, regardless of what weight...read more
After I arrive back home from my 3 weeks overseas, I was struggling to get back into my routine of being excited to workout and start a fresh new year. On top of that I got hit with a cold the day after I arrived home and I wanted to show you that even fitness experts can land in the dumps at times.
Wouldn’t it be wonderful if there was a magic food that you simply ate and your body would be lean and healthy all year round? How much would one pay for this I wonder? Imagine what life would be like. There would be no drive thru’s, no restaurants, no food courts,...read more
I recently went to Canada for Christmas and New Years and then defrosted for a bit on Cali before coming back home to Australia. I wanted to share with you how I went being overseas with my training and the food choices. Its definitely not all pretty skies and rainbows thats for sure.
HOW TO GET RID OF MUSCLE SORENESS Do you still remember the first time you completed your first workout and for the next few days or even for the next week your body was in agony? You may have even thought that this can’t be good every time you workout or why would...read more
Have you wanted to shape & tone your “behind” but just haven’t mastered it? In this video I will demonstrate a great Butt Toning Exercise known as Glute Bridges, however I am using the leg extension machine to perform this exercises.
Well I have left for Canada and America and I have also returned after 3 weeks abroad. I wanted to share with you how I managed to keep up with my eating and exercise whilst being in other countries. Let me take you to the first two nights from when we left home on...read more
Are you sick and tired of working out hard and eating a healthy diet month after month if not years but you just can seem to budge that extra body fat, especially in the midsection? Did you know your sleep quality could have a massive effect on your fat-loss results? If not, then it’s time to take a listen.
Christmas is literally just around the corner and it is such an exciting time of year where we celebrate with our most closest and dearest. It’s also a time where we can get a little carried away with ten too many cocktails and extra plates of food. I am not here to...read more
It’s that festive time of year where we can all get a little crazy with the food and drink consumption and that’s ok. I am not here to tell you that this is not acceptable, However I am here to give you some tips on how you can still enjoy all the foods and celebrate with loved ones over a cocktail or two without feeling like you are going to have a battle off with santa over who has the biggest food baby.
Food companies really know how to suck you in to buying their products, if you don’t know how to read labels that is. In this episode I go over some very common food products we all purchase at some stage and I explain what it is you need to look out for.
The tables have turned. I let you ask me anything you may want to know about me, and not only health and fitness related. Find out what people wanted to know! In this podcast episode I answer your questions and help share my experience. Hope you enjoy today’s show!
Why Aren’t You Making Progress With Your Training – Are you someone who trains regularly and eats a healthy diet yet you just can’t seem to get that little bit further with your results? It can be very discouraging for sure. In this episode I share 3 tips that you can start to implement in your training session today to help you maximise your results.
Adopting a “Can Do” attitude – Do you find yourself always saying “i can’t do this or that”? From a simple change in your words to “I can do this” Your mindset completely changes and you start to achieve more then you can imagine and watch how your confidence improves too. Don’t believe me? Then just try.
Are you someone who is always rushed in the morning and usually either skips breakfast or makes poor and unhealthy choices just because it’s easy? Sound familiar? I want to share with you a great recipe that once you have cooked a batch in your weekly food prep you...read more
NEWS FLASH! I completed my husbands NEW book in just under 5 hours and I am not a big reader. One of the biggest things I took away was about improving my relationships with friends and loved ones. I took action straight away and in just a week of reading the book the 2 relationships I wanted to improve have already begun. In this episode, I challenge you to improve your relationships with your familia and friends.
To grab your copy of Brett’s New Book: http://rightnowacademy.com/book
After going through my own issues with poor gut health, due to the contraceptive pill and not having a full understanding why it;s important, I wanted to share with you some tips on how you can better your own gut health right away!
In this episode, I have a special guest with me to discuss our struggles with Hormones!
Why It Is Good To have A Healthy Gut I never really knew the importance to having a healthy gut until I was faced with my own health issues which all started in mid 2014 after trying to come off the pill from being on it for 10 years straight. You can listen to my...read more
You’ve heard of rest days when it comes to training, but do you actually rest and let your body recover? Do you enjoy the rest and not feel guilty? Well, either way I explain why you should not feel guilty for taking rest days weekly.
It can be so confusing with all the information out there with - how to eat, what to eat, when to eat what etc. It does my head in too and I've tried a lot of approaches but something I like to encourage my audience to do is too not overcomplicate things and too keep...read more
We all go through highs and lows in life, some days we feel super pumped and motivated and on top of the world and some days its just the complete opposite.
I recored this episode on a day that I just wasn’t feeling the best, after a challenging morning and I share this with you so you can see I too am faced with hard times and I struggle with motivation and positivity from time to time and I want to share some tips with you on how I deal with those days. This is exactly what I did to help me snap out of this crappy day
In this episode, I give you some tips to being able to eat healthy and keep up your training whilst travelling. When travelling it can be hard to maintain exercise routines and good eating habits. In this episode I share my experience on how I do this I the hope that you can learn and apply these principles to your own life. Enjoy!
Living a life in fear should stop NOW! I know I have lived in fear for many years, in fact too long! Every day I get better at working on it and I know you can too. If you are every given an opportunity in life and it is outside of your comfort zone, Feel the fear and do it anyway.
It’s not every day you get to say you are proud of your spouse for writing their first book and because they were picked up by a New York Publisher. Well I am super proud to say my husband has done just this. In this episode I interview Brett and go deep on his up bringing and how he felt with reliving those moments when writing those chapters. Tune in and find out how you can get a copy of the book along with $197 worth of BONUSES!
Sometimes you fall off the wagon for weeks, even months at a time. Sometimes you tell yourself you are going to start back fresh on Monday and by Wednesday you have fallen off again. Sometimes you have to restart 100 times over and it's frustrating, But it will be ok,...read more
TAG your fitness partner and give this workout a go! Complete 60 seconds of each exercise with little to no rest between exercises. Complete 4-5 rounds. NOTE - For the Bulgarian split squats (exercise 3) be sure to change legs at half way point....read more
TAG your fitness partner and give this high intensity workout a go! AMRAP means "as many rounds as possible" In this workout , complete 20 reps of the first exercise, rest for 30 seconds, 40 reps of the second exercise, rest for 30 seconds and 20 reps for the third...read more
These are so much harder then they look! Try adding these into your next abdominal workout. Aim for 10-12 total making sure it is nice and controlled movements. TIP - Be sure your bottom is half way down the bosu, not at the top of it or just off the ground, in the...read more
Have you ever been put on the spot and been asked questions you were not prepared for? Well in this Episode Brett takes the reigns and interviews me on some topics I have never spoken about before and is a little different from the usual. I had no idea what he was going to ask me so there was no time for preparation. Do you dare to listen?
I am about to leave for a 2 week work and play holiday; it will be the first overseas trip since October last year when we travelled to Dubai and the Maldives for our honeymoon. With what I have trialled with foods since that last trip, I think there is going to be...read more
In this episode, I share tips with you on how to stop yourself from over snacking.Do you find yourself snacking all the time and you just had your main meal yet you can’t work out why you are wanting to eat all the time? I share some tips on why this might be the case.
Are you obsessed with social media and technology? (Or maybe you just don’t know it). I have been making more of a conscious effort to switch off from all forms of social media at least an hour before I go to sleep. I share some great feedback that I received from people already taking on my social media detox challenge. Are you up for the challenge?
In this episode, Brett and I discuss some critical tips to implement to smash your goals!It’s easy to think in your head what you would like to work towards in health, fitness, business, life, and relationships. But actually having a correct plan of attack can make all the difference whether you reach your goals or not. In this episode, I have Brett on board sharing some serious tips on how to really set goals so you can finally achieve them after all.
PROTEIN BANANA ICE-CREAM Ingredients- 2 - 4 Frozen bananas (peeled) Unsweetened nut milk, dash (I use coconut or almond) Cinnamon optional Honey optional 1 scoop of good quality Chocolate or Vanilla Protein powder (My range Her Whey is amazing, if you are in...read more
In this episode I talk about the concept of ‘Stepping Outside Your Comfort Zone’Do you find yourself not doing what you really want to be doing because you are scared of stepping outside to the unknown also known as your comfort zone? In this episode I share with how I have stepped outside of my comfort zone and I hope it inspires you to take the step and live your life to it’s full potential.
In this episode, I talk to you about motivation and share with you some tips with you on how to become more motivated! If you lack motivation with exercising and eating healthy, then I encourage you to listen to this episode. I share some key points to help you get on track and help you to achieve your health and fitness goals once and for all because you deserve it.
In one of my previous blog posts, ‘How To Find Motivation’, I said in the first sentence that this would have been one of the most asked questions I get asked along side of ‘How To Get Rid Of My Stomach Bulge.’ Well that day has come where I share some tips with you...read more
Do you get excited when you have been exercising and eating healthy, and you start to feel amazing with who you are becoming and then you jump on the scales and you feel like you just want to give up because it isn’t what you had expected the scales to read? If you can relate, then listen to this episode where I share why you need to get rid of them and I don’t say that lightly.
What Are The Best Ways To Track Your Progress? This topic would have to be one of my most passionate topics to talk to women about, because results go a lot further then just a number. The number I am referring too is the number on the scales. I can confidently say on...read more
Emily’s Protein Pancake Recipe If you are anything like me, and love finding ways to create your favourite foods into a healthier option, then you are going to love me for this pancake recipe. I have been using this recipe for years now and it never disappoints, in...read more
It’s hard to know where to start and what to do when it comes to clean eating, so in this episode I go through some tips and tricks you can use to kickstart your healthier diet! In this episode I share my thoughts and experince on what works best for me and hopefully it will help you too.
Do you exercise and eat healthy 80% of the time and you still have some belly fat that just won’t budge? In this episode I share with you some underlying issues that may be the cause of your stubborn belly fat.
Check out my favourite high protein snack recipe! Protein Berry Bites Recipe: 1 Cup of Greek Yoghurt 1 Cup of Blueberries 1.5 Scoops of Protein Powder Directions: Mix yoghurt and protein powder till smooth. Add Blueberries. Scoop mixture into mini muffin tray. Place...read more
Ok, round 2 of the stairs workout. My last stair video was a great hit, with lots of people sending me videos of them doing the stair workout! TAG a friend and give this one a go! Complete all 3 sets with your rest time being the walk back down to the bottom. Complete...read more
Forget the stair master machine, give this high intensity workout a go! TAG your workout buddy! Complete each tri-set with your rest only being walking back down to the bottom of the stairs. Complete 10x tri-sets let me know how you go! Disclaimer: This is not for the...read more
If you thought burpees were a tough exercise, try adding a tuck jump at the end of it. I give you the "Burpee Tuck Jump" Add this to your next HIIT workout, your heart rate will be through the roof in a good...read more
The struggle has been real, like really real. I share with you what I have been suffering with over the past 2 years in regards to hormones and adrenal health. Believe me, it hasn’t been pretty.
In this episode I interview the most influential person who has ever walked into my life. This person has seen me at my complete worst, yet still had complete faith in me, can you guess who this is?
n my very first podcast episode I share with you what got me into the gym scene and what it was that really pushed me to start my health and fitness journey. This is where it all began. I hope you enjoy the journey and thanks for listening. Don’t forget to leave a comment and a rating on itunes!
I will go out on a limb here to say, that as human beings we all understand the importance of water. As we all know our bodies are made up of a large % of water, but how much water is the question? According to Dr. Jeffrey Utz, Neuroscience, pediatrics, Allegheny...read more
Comedian Ricky Gervais once told a joke where he went on to say, ‘A little peckish between snacks are we?’ I thought it was hilarious, WHY? Well most jokes are funny when they are true, right? We have all been there, you know those times where you have just wanted to...read more
WHY REST DAYS ARE JUST AS IMPORTANT AS YOUR TRAINING DAYS? You have most probably heard, been told or read somewhere that, “You should have at least one rest day per week when it comes to exercising”, but why is this the case? With so much information out there it can...read more
This question would have to be the most asked question I think I have been asked in my time of being a Health & Fitness Professional along side to “How do I lose my stomach bulge?” But today I am going to share with you some tips on how you can finally get motivated...read more
A workout to target those lower body muscles! Fat burning workout - TAG a friend and do this workout together! A - Walking Lunge x30 (knees to ground) B - Pop Squats x30 C - Bulgarian Split Squat x 12 each side D - Sumo Squat Walks x 20 E - Jumping Lunge Squat x 20...read more
An all over body workout that I did whilst in Dubai on holiday! I have recently been overseas to the UAE & to the stunning Maldives. This was one of the hotel gyms in Dubai. If you travel, you know that you sometimes have to get creative with the equipment you are...read more
Looking for a new workout to add to your routine? Check this out. Want an ultimate FAT BURNING exercise? Add this to your next high intensity workout! TAG a friend and do it...read more
Looking for some exercises that target those back muscles? Give this one a go! Workout Description: A1 - Wide Grip Lat Pull Down 3x12 B1 - Seated Narrow Grip Row 3x15 C1 - Close Under Arm Grip Pull Down 3x12 C2 - Seated Rope Pulls 3x15 D1 - Assisted Wide Grip Pull Ups...read more
Try this fat blasting, stomach toning workout. Workout Description: 1- Leg Raises x 15 2- Weighted Toe Taps x 15 3- High Raise Russian Twist x 30 4- Split Crunches x 15 Complete each exercise with no rest, once you complete a round, rest for 60 seconds and repeat...read more
Before you do anything this morning, have a glass of warm lemon water….. Why you ask? Take a read….
This at home workout is all done with a resistant band. If you are short on time or can’t get to the gym, this is perfect for you. They are compact and can be taken where ever you go. Resistant bands are great for toning the muscles all over.
Isnt it absolutely crazy that something so readily available, that is sold in the supermarkets, the corner stores, well basically everywhere, can have such a negative effect on a humans overall health. Sugar seems innocent because we have been conditioned to feel like...read more
In this workout video I demonstrate A very effect superset for the chest and back to help increase your strength in your upper body.
Have you got rounded shoulders or you are wanting better posture? Then this specific Trap 3 Raise exercise that targets the trap 3 (mid back) will be very beneficial for you.
It’s time to lose those tuckshop lady arms once and for all. In this video I show you 4 different apposing muscle group exercises for your arms which can be added to any upper body workout.
This Quick Hiit For Fat-loss Workout is perfect for anyone who is short on time or who wants to get in a great and effective workout for the day.
In this Ab Workout I demonstrate 3 different exercises that will leave you feeling like you have toned abs of a Victoria’s Secret Model.
In this video I take you through 4 different Abdominal exercises that is bound to set them on fire! This circuit can be added to the end of any of your workouts or cardio sessions.
By the end of this workout I have designed for you, you will be left feeling sore, BUT amazing at the same time from your head to your toes, literally.
In this workout video I take you through 7 different shoulder & arm exercises. This workout is a mix of super-sets & ti-sets designed to shape & tone the shoulders & arms. As the workout is structured with super-sets & ti-sets, this is going to increase the intensity & help to shred that unwanted body fat.
In this workout video I demonstrate 6 exercises that are going to target the full body all with a single kettle bell & your own body weight. This circuit is designed to strengthen & tone the body, & with the minimal to no rest between each exercise, this is going to increase the intensity & will help to lose that unwanted body fat.
In this Full Body Gym Circuit I take you through 5 different exercises that target the entire body, there is minimal to no rest between exercises to keep the intensity high, which is prefect for shredding that unwanted body fat and will leave you feeling amazing!
If you are not sure what Tabata training is, you are in for a real sweaty treat. This style of training is designed to shed fat, whilst building lean muscles. Building lean muscle is a good thing, because the more muscle you have, the more fat you are going to burn.
In this lower body gym workout, I take through 7 different exercises targeting your quads, hamstrings, glutes, calves and is bound to get your heart rate up through the roof.
If you are looking for some exercises to help shape and tone your inner & outer thighs, then give these a try.
These exercises are machine based, however you will find this particular machine at most commercial gyms.
This workout is perfect for the person who is looking to build lean, toned arms and shoulders.
In this gym shoulder workout I complete the following:
In this full body circuit you will complete a total of 5 different exercises. This workout is going to target the entire body and is perfect for shaping and toning all over.
In this 10 Minute Ab workout, I take you through 4 at home ab exercises that will have you on your way to a tight and toned stomach. Give them a try by clicking here.
In this video I take you through my very popular “Legs & Booty Buster” workout.
If you are wanting to shape and tone your lower body, then this workout is right up your alley.
Firstly lets preface this by saying – Ladies, muscle is your friend. The more lean muscle you have, the more fat your body will burn. I think its also important to mention that, YOU WILL not wake up one morning, big and bulky and get the call up to star as a new...read more
To count or not to count, that is the question. With so much confusion out there surrounding calories, we wanted to show you a fun and eye opening video based on SCIENCE!
A study in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.