Fit With Her

18/10/2021

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

17/10/2021

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

09/09/2021

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

10/08/2021

Hey, team 😊

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

Serves: 1

Ingredients:

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

Preparation:

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

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

04/08/2021

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

01/08/2021

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

16/07/2021

Your Online 21 day Healthy Habits Challenge starts July 26‼️

Click on the link https://bit.ly/3erUyDg to sign up today.

For 21 days you get:

✔️Easy meal planning
✔️Dietitian created quick & tasty recipes🥗 Gluten-free, vegetarian, and vegan options available.
✔️Optional home-delivered ingredients by your local grocery store or downloadable shopping lists (delivery and grocery costs paid directly to your supermarket).

Plus, BONUSES ⭐:
• 10 Live & on-demand exercise classes 😅with me, Marni Nicole, an Exercise Physiologist.
• A caring and supportive community 🌐
• Loads of helpful info on food, fitness and mindset .

❗️❗️❗️ Valued at $900. All for JUST $1 A DAY

Plus, the chance to win some amazing prizes:
1st prize: $500 and 2 coaching sessions with Marni Nicole
2nd prize: $200 and 1 coaching session with Marni Nicole
3rd prize: $100 and 1 coaching session with Marni Nicole

Click on the link https://bit.ly/3erUyDg to sign up for just $21.

22/06/2021

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

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

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

15/06/2021

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

13/06/2021

I’m sure you’ve heard that core muscles are important but what are they and how do you exercise them? 🤔 Well, that’s what we are going to cover today.

The core muscles consist of several muscles in the lower trunk and they provide balance and stability to the pelvis and spine.
​ https://21dchallenge.com/

03/06/2021

Hey Team. To shake off the impending winter blues I’m launching a Virtual 21 day Healthy Habits Challenge 🏃🏽‍♀‍🥗 🧘🏽‍♀‍. For 21 days you get: healthy meal plans, easy recipes and convenient shopping lists 📃. Plus, fun cardio classes 😅, effective resistance classes and relaxing stretching classes. You can pick and choose what suits you and your life. All this for only $1 a day 😲 ❗ To take part go to https://21dchallenge.com/.

Marni Nicole is an Exercise Physiologist who has been an eminent leader and online training coach in the health and fitness industry for over 15 years. She has helped thousands achieve their ultimate body.

19/04/2021

Hey Team☺️ I thought today, we would discuss iron deficiency.
⠀
Iron is a mineral that is vital for healthy body function, although we only need it in quite small quantities. Despite only needing relatively small quantities, iron deficiency is the most common vitamin/mineral deficiency in the world and is most likely to affect children and women of child bearing age.
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Vitamin and mineral deficiencies are very common but that doesn’t mean you should do a Dr Google, self-diagnose, and start randomly popping vitamins from the local drug store or chemist. Vitamin and mineral deficiencies should be diagnosed by your trusted doctor 👩‍⚕️ and supplements 💊 should only be taken if there is deficiency. You need to be particularly careful with Vitamins A, D, E and K as these are fat soluble vitamins (they dissolve in fat instead of water), therefore they can build up in the body.
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Back to iron deficiency … Signs and symptoms of iron deficiency include lethargy and fatigue 🥱, weakness, brittle nails, pale skin and feeling cold. As with all vitamin or mineral deficiencies the same symptoms could be due to a number of causes and this is another reason to seek professional medical support. Iron is high in red meat so if you are a meat eater with an iron deficiency you may want to consider an extra serve or two per week of red meat. If you are vegetarian or vegan🥦 and iron deficient you need to make sure you consume your sources of iron along with Vitamin C. Iron from animal sources, known as haem iron, is more readily absorbed by the body. Iron from non-animal sources, non-haem iron, needs to “piggy back” on Vitamin C to be absorbed by the digestive system. Foods high in Vitamin C include: citrus fruit, such as oranges and orange juice 🍊, peppers, strawberries, broccoli, brussel sprouts and potatoes.
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If you think you or someone in your family might be iron deficient make an appointment to discuss your concerns with your local doctor 👩‍⚕️.