The Lifestyle Academy

27/06/2023

If you are currently dieting but are:

🚫 Struggling to get results

🚫 Feel restricted around food

OR

🚫 Lose weight only to gain it back again

Then check out the FULL recording of my FREE webinar

The 5 Biggest Dieting Mistakes (and how to avoid them!) ⬇️

In this 30 minute webinar find out what the the 5 biggest dieting mistakes are and learn how to avoid them to establish a health seeking, long term and successful diet.

25/04/2023

[SWAP THIS FOR THAT ~ MINDSET]

✨See challenges as opportunities to learn and grow ✨
Problems and challenges are inevitable. You can try and avoid them and give up when faced with a challenge or use it as an opportunity to learn. Changing the way you approach a challenge can help change future outcomes. If you do have a problem or a challenge ask yourself "What could I change or do differently if this challenge or a similar circumstance was to arise in the future?"

✨ Shift internal talk from negative to positive ✨
Your internal dialogue or thoughts can affect your self confidence and esteem. It can stop you from reaching your full potential. Aim to talk to yourself as you would to your best friend.

✨Stop body shaming and start body appreciation ✨
(Self) Body shaming involves criticising your own appearance, via a judgment or a comparison to someone else. Body shaming can negatively impact your self confidence, body image and your relationship with food. On the other hand body appreciation can be described as respecting and developing a positive relationship with your body. It has been linked to to better overall wellbeing and reduces the risk of unhealthy diet behaviour. Aim to place focus on what you appreciate about your body. That is; what your body can do rather than what it looks like.

✨Remove the 'Pause' button mentality and adjust the dial to 'always something'✨
The 'pause' button mentality is where you put whatever you are working towards on hold; this generally occurs with nutrition and exercise when circumstances are no longer optimal or ideal ie. you get busy with work, go on holidays or when 'life' happens. Putting pause on your health and fitness not only slows your progress BUT improves the skill of PAUSING. Learning to pivot, have more flexibility in your plan and utilise a more 'adjustable' approach will allow you to adapt to the ever changing circumstances and challenge in life. There will never be a time where things are 'magically' easier.

13/04/2023

[FISH OILS]
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Omega-3 is an essential fat (ie. required through the diet) Omega-3 fatty acids support general health and wellbeing as well as:
▪️Cardiovascular health
▪️Immune health
▪️Nervous system function
▪️Cognitive health
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Omega-3's can be found naturally in:
▪️Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
▪️Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
▪️Plant oils (such as flaxseed oil, soybean oil, and canola oil)
▪️Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
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Western diets are typically low in omega-3's therefore many people will benefit from supplementing with omega 3 fish oils for general health and wellbeing.
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Supplementation dosage is dependant on individuals dietary intake of oily fish however as a general guide; supplementation for adults is:
450 - 1000mg combined EPA/DHA daily
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The supplementation of fish oil seems to be safe for most however it is recommended to seek professional advice from your GP prior adding any supplements into your daily routine. There may be some risks associated with fish oils, medications and underlying health conditions.
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03/04/2023

[MAINTENANCE]
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Weight Maintenance is a KEY component to long term success - it is where the magic happens BUT it often goes unnoticed!
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Regardless of your goal; having an understanding of your maintenance is important. Unfortunately maintenance is a skill that many have not perfected.
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A successful period of weight maintenance can assist you to not only achieve your fat loss goal but to MAINTAIN it LONG TERM!
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If you find that you are struggling to adhere to achieve your goal due to social events, holidays or if 'life' has thrown you some curve balls there is nothing wrong with practicing maintenance (even if you are yet to achieve your goal!). Many people will spend their whole life 'dieting' but it doesn't have to and shouldn't be this way.
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If you are constantly 'dieting', 'falling off track', yo-yo dieting and putting your body and mind through negative patterns with no positive outcomes then it may be beneficial focus on maintenance aiming to nailing healthy habits first and foremost.
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Some other benefits of focusing on weight maintenance include:
✔️Boosting energy if energy levels are low whilst dieting
✔️Improvements in training performance due to energy availability
✔️Giving you a mental break from dieting
✔️Allowing you more flexibility to enjoy social events and holidays that you don't want to be dieting at. This also increase adherence
✔️Enables you to practise habits and behaviours that you have learnt to maintain any weight loss long term
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The ultimate goal is to LIVE most of your life at maintenance!
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If you are struggling to maintain your progress; click the link in my bio to read more about my one on one nutrition coaching and see how I can help you improve your health and achieve long term success
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01/04/2023

[GRATITUDE]
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March wrap up....Here is a list of moments in the past month that have made me smile, laugh or bought me joy 😊:
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▪️Celebrating our first 3 months living in our van on the road
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▪️Having a foodie experience at the Tasmania with some great company
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▪️Seeing "sea-sparkle" (aka bioluminescence)....so magical ✨
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▪️Experiencing some amazing sunrises and sunsets - two of my favourite things! It doesn't matter how many you see....no two ever look the same!
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▪️Spending some quality time with my brother, his wife and nephews in Melbourne
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▪️Seeing family and friends (and our cat, Halle) for the first time since hitting the road as we bypass our home town to start heading north
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▪️Launching the NEW 'Train with Me' programs
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▪️Jumping back on the reading 'bandwagon' (more reading = less mindless phone scrolling 👍)
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Have you taken some time to reflect on your past month, past week or even the year so far?
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As humans, we have the tendency to focus on the negative things or what isn't going well - but today I encourage you to take a small moment to focus on the positives.
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Tell me....what moments have bought YOU joy?
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#2023

14/03/2023

[FEAR]
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This is me (and my cool friends in the background) with fear slapped across my face 🤣 (too good not to laugh at)
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I love a long, hard and challenging hike....but this hike was next level! The Cradle Mountain Summit Trail was all but rock climbing! The combination of heights, the fear of falling and not knowing what was coming next was enough to make my knees tremble and heart race (along with numerous 'tantrums' as my husband would call them!)
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I believe it is a part of life to not only fear the unknown but to also experience discomfort in things you have never done before.
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Whilst it may sound cliche to say personal growth truely does come from outside of your comfort zone. You don't have to make BIG bold moves - just small steps, one front in foot of the other OR in my case one rock after another!
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AND you never know what amazing things will be on the other side! SWIPE LEFT ⬅️ to find out!
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26/02/2023

✨ SMILE ✨

Having the ‘perfect’ physique won’t make you happy - getting clear on your core values and living a life that fulfils them will bring true happiness 💕