Using Mindfulness and EFT to Enhance Focus.

All emotions, interactions and intentions are either love based or fear based…

“You don’t get results by focusing on results. You get results by focusing on the actions that produce results.”
– Mike Hawkins

What is the Most Crucial Element for Success?

One of the key ingredients to success is the focus. Focus acts as a gateway to all your thinking mechanisms such as memory, problem solving, decision making, learning, and perception. Therefore, it’s very important to know how to increase focus if you want to achieve success.

Why Learn to Focus?

We live in an era of multi-taskers i.e. many people have the ability to carry out different tasks at the same time. Reality is when you are handling several things at the same time, you are likely to make more mistakes. Your quality of work is affected. So, the end results might not be as good as you expected them to be.

How to Focus?

We have all experienced our mind racing… twirling thousands of thoughts which makes it hard to focus.

What about the times when you are doing something very important, and then a random thought out of nowhere will pop into your mind? This thought may quite likely take away all your attention while your important work is still on the table. You know this is unfair but what to do?

The mind is a wanderer and it will jump from one thought to another and the pattern goes on. This ability of mind makes it challenging to focus on the work you are doing. So, to increase your focus you will need to learn Mindfulness. Being mindful simply means being aware of your thoughts and what is happening in the present moment-to-moment.

Listed below are 4 easy mindful exercises which can help you in increasing your focus:

  • The Hand Exercise

Grasp your hands tightly for about 10 seconds and then release them. Now focus on how your hands feel and stay focused for as long as you can or till that feeling goes away.

  • The Mental Focus Exercise

Place an object in front of you and start focusing on it. Stare softly at the object as long as you can. Keep a check on when your mind begins to wander, acknowledge the thoughts which it brings and then lovingly bring it back to the object you were focusing. The longer you are able to focus on the object, the more your mindfulness will increase. In time this will enhance your focusing abilities. (You could also focus on your breathing.)

  • The Music Exercise

Play your favourite music… listen to it mindfully. Pay a close attention to how that music makes you feel. Particularly, what emotions does it bring out? If some memories begin surfacing – then how do those memories make you feel? You may choose to also engage with your emotions to know where they would take you.

  • The EFT Exercise

EFT means “Emotional Freedom Techniques” and is a powerful self-help method often described as “Emotional Acupressure”. In essence, EFT uses elements of Cognitive Therapy and Exposure Therapy, and combines them with Acupressure, in the form of fingertip tapping on acupuncture points.

The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or a ruminating thought. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on 9 of the body’s meridian points. Tapping on these meridian points – whilst concentrating on accepting and resolving the negative emotion – will allow you to access your body’s energy, restoring it to a balanced state.

I hope you enjoyed reading this blog about the best Mindfulness practices to enhance Focus.

Stay victorious! xx

Essential Tips for Using Mindfulness to Cope With Anxiety.

Many beautiful memories being made in this healing space at Active Mind Body

Is this true for you?

“I have experienced many terrible things in my life – some of which actually happened.”

-Mark Twain

If yes, you’re not alone!

FACT: Anxiety is hard wired into us whenever we feel a threat. As an experience, anxiety consists of:

  • strong emotions – fear, dread, overwhelm and even panic
  • unpleasant body sensations – butterflies in the stomach, a pounding heart, sweaty armpits and clammy palms
  • scary images and thoughts – worrying and ruminating imagining of the worst scenario that could happen
  • urgent impulses – the intense urge to get away and avoid the things that make us anxious

Bottomline – anxiety is unpleasant, and seemingly unhelpful, and it’s hard-wired into each and every one of us. Because under threat, we need a quick response to make sure that we either fight, flight or freeze to ensure we have the best chance of survival. In the modern world the problem for most of us, is that the threat is not a tiger i.e. that we could actually run away from, but a frown from the boss, a thought that we aren’t the right shape, or that internal dialogue “I am not enough!” etc.

These thoughts can arise at any time of the day and stage of our life, and the more we practice them, the better we get at them. These thoughts are unhelpful if practiced in a repetitive way as they undermine our confidence and our ability to effectively manage our problems.

Although we can do many things in our life to make ourselves feel secure, there is always going to be uncertainty about how things actually turn out.

TRUTH: Our very thoughts and sensations can become triggers so that we are constantly fending off threats – that are being generated in our own minds and bodies.

In this Mindful Well-Being session, I will share four essential tips (recommended by psychotherapist Meghan Renzi) for using mindfulness to cope with anxiety:

1. Take a pause during the day and notice the thoughts you are having.

2. Practice a simple breathing exercise.

3. Come back into your body.

4. Try a meditation app.

Using one or more of these simple exercises throughout your day will help you to decrease anxiety, feel calmer, cultivate clarity and be more grounded.

Anxiety is part and parcel of the human experience – because things are uncertain!

Join us on Sunday 21st July 2019 from 4:00 – 5:15pm for our next Mindful Well-being session focusing on Anxiety.

Samprati Hum xx

(The present moment is my true self.)

The Positive Influence of Mindfulness on Self-Esteem.

Monthly Mindful Well-Being Sessions are now on at Active Mind Body, Caringbah

“No one ever finishes their inner work because the mystery is bottomless.” -Steven Kessler

Self-esteem is a sense of your self-worth. It’s the attitude that you have towards yourself.

Mindfulness is a way of being aware of the present (moment to moment), with an attitude of openness, curiosity and non-judgment.

Researchers have found that high self-worth can be influenced by what you do and don’t do. You need to strive to be mindful and using your thoughts and behaviour to:
• Prevent self-defeating thoughts from arising
• Eliminate self-defeating thoughts that do arise
• Bring up esteem building thoughts when they’re not presently in mind
• Maintain esteem building thoughts that are currently in mind

In this Mindful Well-Being session, you will learn the seven steps to utilise mindfulness for self-esteem:

  • Stay in the present moment

The majority of your distressful feelings are either memories of things gone wrong or thoughts of a less than optimal future. You must stay vigilant and observe when your mind isn’t focused on the present. When you notice your awareness drifting, bring it back to the here and now.

  • Don’t judge

Judging can become a formidable unconscious habit. Your mind slips out of the present moment and it makes you vulnerable to ruminating about the past and future.

  • Stand tall

Research has shown that standing with good posture can have beneficial effects on your mood and outlook.

  • Demand your space

People with low self-esteem prefer to not be noticed. Whereas people with high self-worth stand out. One of the ways they do this is by taking up space physically and you will learn simple techniques to do this in any situation.

  • Make faces

Quite simply, the look you hold on your face often influences your mood. Your aim is to have the look of a confident winner.

  • Relax

Relaxation techniques help to alleviate the effects of the ‘fight or flight’ or ‘freeze’ response. Being in a relaxed state will not build confidence directly, but it can help to relieve anxiety and other adverse moods.

  • Act as if

This step includes bringing all the other steps together. Imagine being a method actor and embodying all these realities.

Know that if you want moderate gains in your self-esteem, you need to be mindful of the steps you take to move through life. Your limits are only set by the limits of your mindset and this creates your reality and perspective.

Sat Nam

Much Love xx

Mindful Well-Being Sessions – Creating a Community Focused on Healing and Transformation.

Monthly Mindful Well-Being Sessions are now on at Active Mind Body, Caringbah.

“The emotion of fear often works overtime. Even when there is no immediate threat, our body may remain tight and on guard, our mind narrowed to focus on what might go wrong. When this happens, fear is no longer functioning to secure our survival. We are caught in the trance of fear and our moment-to-moment experience becomes bound in reactivity. We spend our time and energy defending our life rather than living it fully.”
― Tara Brach, Radical Acceptance: Embracing Your Life With the Heart of a Buddha

Mindfulness is conscious awareness of your thoughts and the impact they have on you, so you can release the thoughts that aren’t serving you and replace them with more positive ones that will help you get the results you want.

Becoming more mindful in everyday living allows you to see the extraordinary in the ordinary, to reconnect with your body as well as your sensory experience, and to become more responsive (rather than reactive) to the challenges of everyday living.

Mindfulness is to FACE WHAT IS…and accepting it without judgement.

Benefits of mindfulness:

  • Improves well-being
  • Improves physical health
  • Improves mental health

There are several ways to practice mindfulness and all train the mind to refocus on the present moment:

  • Basic mindfulness meditation
  • Body sensations
  • Sensory
  • Emotions
  • Urge surfing

All of these mindfulness techniques are a form of meditation and are much easier to incorporate into your daily lives. The essence of any mindfulness practice involves accepting whatever arises in your awareness from moment to moment. Then, allowing this vibrational energy to move through you peacefully as you practice being kind and forgiving to yourself.

Mindfulness is the perfect tool to stay present in the moment and experience your life now.

Sat Nam xx

Give Yourself Space to Tend to the Emotional Body When it Aches…

Two souls embracing The Work. Embodying self empowerment. xx

When you are resting because you are exhausted, you need to remember you are not wasting the day doing nothing. You are doing exactly what you need to do… You are recovering.

Give yourself space to Tend to the Emotional Body When it Aches… Our emotive body is not separate from the rest of our being and requires the same tending and attention as our physical body. When there is pain, when it aches, when your heart breaks, healing demands your sweetest attention. Hold yourself as if you were healing from an illness. Be utterly kind to yourself. Stay close to yourself, let it flow through, move in and out of giving the pain your attention. Touch and go with the ache so it can be harmonized and integrated. Care for the whole of yourself as if you were the most precious thing.

1. Remind yourself that you are bigger than the pain you are processing.

2. Get out in nature, it is profoundly healing.

3. Get body work.

4. Practice responsible emotional expression (scream in a tub, cry, set a timer so you don’t indulge).

5. Eat nourishing, easy to digest foods.

6. Drink water.

7. Seek out people that know and love you well, ask them to affirm you.

8. Remove the pressure to be “okay.” You don’t have to be okay, and happy isn’t the goal. There are messages, creation, and a host of beauty in the pain. Be with it.

9. Take things off your schedule and give yourself space.

10. Avoid making decisions.

11. Move your body. Yoga. Running. Hiking.

Processed pain is a well of wisdom and in invitation to integrate pieces of ourselves that may have been cast aside until this very moment. When you are processing pain avoid the “why” and focus on questions like “how can I experience peace? What can I experience now that wasn’t possible at any other moment. How can I be reacquainted with love?” This is the work. Loving ourselves steady. Know the choice to heal by creating space to ground and balance.

Much Love xx

44 Revolutions around the Sun. xx
“The more you praise and celebrate your life, the more there is in life to celebrate.”
-Oprah Winfrey

Your Life Transforms When YOU Transform!

Love yourself first. xx

“My consciousness is not contained within my body.

My body is contained within my consciousness.”

-Tiara Kumara

Your Life Transforms When YOU Transform!

In order to receive what you want in life you need to love yourself first! The beliefs you learned, especially from ages 0 – 7, are likely running your life. They formed your self-image and your self-image determines what is possible, and not possible, for you.

Underneath the mud of your limitations exists the most precious gem… THE REAL YOU!

You are not your limitations. Honestly, who you truly are is so much greater than what you’ve come to believe. You have supreme worth. Your potential is unlimited.


You have the power to choose to rewrite the programs that say otherwise.

You are a magnet attracting what you subconsciously believe you are… The pattern, drama, trauma from this lifetime or from generations before you.

Once you realise who you really are and love yourself first, you will attract the results you want naturally, because your self-love connects you to the higher part of you (source) and you become a magnet attracting your new reality that reflects your love and worth.


Always here for you, holding the space to work one-on-one together where I will guide you how to remove the blocks that cover up who you really are. 

Do you know that dis-ease in your life, such as a health condition or an undesirable relationship, for example, is merely attempting to give you feedback to get to the root cause of your problem of what you need to change inside of you?

You most likely will not be aware of the root cause yet, but I will teach you how to listen, and once we are aware of the limiting belief that is causing you pain, we will transform it.

Together in alignment with ‘love and above’ we will transform your self-image, and therefore, the results in your life.

Much Love xx

One Life Can Change the World!

Fly high Beautiful Angel xx

“One moment can change a day, one day can change a life and one life can change the world.”-Buddha

At some point we receive the phone call that shifts reality, connects us deeper to spirit if we choose to stay aligned with this truth – Life is happening for you! The night before last was the second call I’ve received of this resonance. To have the universe reunite your tribe of childhood characters and lay on the table the significance of living life free and present, death of the body, rebirth of a new soul and the only power there is “love”.

Today I invite you to live and die well, to walk home your own unique way. I believe we each have the ability to engage meaningfully and creatively, one heartbeat at a time.

Another notion to remember is that energy never dies. Our bodies will, but our souls continue to live on as energy. This knowledge, while sometimes difficult to face up to, is ultimately very liberating.

There need be no fear attached to death. In fact, not all cultures believe that death is scary. Knowing that our Spirits are in control of when we incarnate, when we die and what we experience while we are on the Earthly Plane all combine into a liberating acceptance of death. By keeping these things foremost in your mind will assist your loved one. Why? Because you will bring an energy of acceptance and openness, rather than of fear and loss, into their presence. They will sense a peaceful energy and be calmed and comforted by it.

By creating a soothing environment, you can raise the vibrations of the space your loved one is in, which will decrease their fear and stress. Even though they chose the time of their passing, the Soul typically doesn’t remember the plans made.

So in my unique way I walked my childhood friend home. 

P.S. The candles will stay on in my home to remind you to fly high.

P.S.S. Your tribe will come together to honour your life. Much Love always to you Mira, sending all my healing energy to your family. You are a beautiful Being. xx

Change Happens Through Movement and Movement Heals!

Studio Pilates International – Reformer Course Graduates

“Change happens through movement and movement heals.” -Joseph H. Pilates

In gratitude to Studio Pilates International and their engaging and informative Reformer Pilates Course I made space to complete over the past three months.
Continuing to advance your career essentially means forging ahead with the skill set you possess, as well as learning new techniques that can help you and your business grow now and into the future. While at the beginning of your career you may feel quite green, the more you learn and practice, the better equipped you will feel to handle all kinds of situations.
The skills you learn throughout your life may come in handy as your business expands into new markets and industries. You may have learned a niche that suddenly becomes popular later in life, or you may sharpen your skills so much so that you are ‘the expert’ that others turn to for advice.
Staying on top of your game is key to retaining these skills. Below are the 14 best ways to make sure you’re constantly improving the skills you need to know, so that you have them when you need them: 
1. Design a System of Improvement
2. Remain Open to Learning
3. Take Online Classes With Friends
4. Actually Implement What You Learn
5. Read Relevant Blogs
6. Read Books Written By People With Similar Lives
7. Follow Industry Leaders on Social Media
8. Use ‘Rest Hacks’ That Work
9. Practice Where the Stakes Are Low
10. Attend Seminars
11. Learn and Teach Your Skills to Others
12. Take Short, Intensive Classes
13. Get a Mentor
14. Make Mistakes

Keep inspiring. What you do for yourself you will authentically do for others with the flow of grace. Much Love xx

Self-Coach – Using the CTFAR Model!


Learning to Self-Coach is truly an amazing skill. Everyone can do it, and everyone NEEDS it!

Why do we have problems? Because of how we think. Every action we take or don’t take, every feeling we feel, every result we have in our life, derives from the thoughts we’re focusing on.

“Change the way you look at things and the things you look at change.”

-Wayne Dyer

The more aware we are of what we’re thinking (mindful of our mind), the more control we have over our feelings and life. This is clearly illustrated by CTFAR a widely-used thought model (Brooke Castillos model).

Along with an understanding of Emotional Intelligence (will cover this in my next post), the CTFAR model can ultimately change your results by being more aware of your model that you are currently running.

Truth is, many of us call ourselves adults, but most of us are still functioning as emotional children. There is no class in our education system unto which you learn how to become emotionally mature adults. Therefore, if no one has taught you how to control your own thoughts, and take responsibility for your own actions, and thus the results, one can remain in emotional childhood forever… or at the very least fall back into it when feeling under pressure. Even once we are taught, it takes awareness and practice.

It is not something we do on purpose, most of our parents still function as emotional children as well, thus continuing the cycle of non-awareness, buffering, indulgence (i.e. victim or villain) and hiding our emotions.

In emotional childhood, we behave like children: relying on others to take care of us, acting upon impulse, and walking around like victims.

It’s time to break that cycle and live in the fullest potential of our human and spiritual experience this lifetime.

Some examples of typical emotional childhood behaviours that you may recognize in yourself are:

  • Wanting immediate gratification; impatience.
  • Rebelling against the very things you want.
  • Giving someone else the job of taking care of making you happy when only you can make you happy.
  • Saying, “It’s not fair.”
  • Playing the victim and saying, “It’s their fault.”
  • Being fussy and picky over little things.
  • Pouting or giving the silent treatment when you feel wronged.

There is no shame if some of these behaviours show up in your everyday life, the key is to start to notice it. And try to move yourself from emotional childhood (outward focused, i.e. “They did something to make me feel this way”) to emotional adulthood (inward focused, “I am in charge of how I feel.”).

While it can be difficult to take responsibility for our own emotions, it’s also very freeing. If you are responsible for your own emotions, then the words and actions of another person cannot make you feel a certain way.

You get to choose how you feel!

The CTFR model consists of 5 parts and every single thing that happens in life can fit into one of these 5 areas: circumstances, thoughts, feelings, actions, or results. The beauty of the CTFAR model is you can start with any area and identify the corresponding emotion, triggers and actions interchangeably.

Let’s explore the CTFAR model…


There are certain things that happen in our lives. Those things are the circumstances or facts of our lives.

They are the objective and unbiased truths of our lives. Everyone would agree that they are what they are.

For example, I have a mum and dad is a circumstance of my life. It’s a fact. I have amazing parents is not a circumstance.


Thoughts are sentences in our head that are not necessarily true. We have between 60-80,000 thoughts a day and we get to choose which thoughts to focus on. We think thoughts about the circumstances of our lives. Often, we think our thoughts are true when they are usually subjective.

For example, take the circumstance that it’s raining. That’s a fact. I may choose to think that it’s going to be a bad day because it’s raining. That’s a thought. 


Depending on the thoughts we focus on, we will feel a certain way. Feelings can be described in a single word and are often called emotions. Feelings are physical sensations that we feel in our body. Emotions = energy in motion. We feel what we feel because of the thought we’re thinking.

Using the rain example, if I think: “today will be a bad day because it’s raining”, I may feel discouraged or depressed.

Here is a list of common feelings.


Our feelings lead us to take certain actions in our lives. We either act, re-act, or in-act.

If I think the thought: “Today will be a bad day because it’s raining”, feel discouraged, I may choose to lie on the couch and watch TV instead of doing what I had planned. (in-act).


The actions (or inaction or reaction) I take will lead to a result in my life that always points back to the original thought I chose to focus on.

In this case, me lying on the couch and not doing what I had planned to do leads to the result that today is a bad day and confirms my original thought.

As you can see from above, our thoughts drive everything we do. Thus, change your thought, and you in turn change your behaviour, and thus your results.

It is your thoughts that are giving you the results you are getting from the universe, not the circumstance or your actions.

We adults should not underestimate how many of us are on automatic pilot, playing out the programming of our childhood without question. We do what we think we should do, based on what we were told as children, and we have never taken the time now as adults to evaluate whether it still applies or makes sense.

Use the CTFAR model to find the limiting thought that is affecting your feelings, actions and thus your results. Quite often, we aren’t even aware of the thought that is holding us back.

Emotional adulthood is simple but not easy. It requires us to step up to our lives with a level of responsibility that this culture doesn’t usually show. But we’re changing. One person at a time. This is the reason I became a coach because I want everyone to feel this freedom; the choice of power. The freedom of knowing that how you feel is in your control always… The freedom of knowing that nothing anyone does or says can make you feel a certain way. We are not taught this in school and I was not taught this at home. I dedicate my life to teaching this “awake” way of being. I went through many years of my life feeling like I was a victim of my circumstances; of things that had happened to me. I was a victim of my thoughts about what happened and my thoughts about what my life should’ve been like. No longer… not on my watch! I was (and like many of you are experiencing now) not a victim of anything other than my own mismanaged mind.

Life is beautiful. Life isn’t happening to you; life is responding to you. Choose the greatest power you have – Being Awake.

Always here for you – visit:–wellbeing.html

Much Love xx

Learning How Better To Feel = Personal Development

“You can either be a victim of the world or an adventurer in search of treasure. It all depends on how you view your life.”
-Paulo Coelho
Master your emotional life. This is my ‘why’ in my dedication to continual Personal Development. This is a conscious choice I make every day where my intention is not to feel better, rather it is LEARNING HOW BETTER TO FEEL! This UNIVERSAL TRUTH is one of our toughest lessons and most rewarding in our journey of Personal Development. Stepping back to look at your triggers and shadows is confronting and humbling. Removing yourself as the victim in a scenario and unpacking why you are feeling a certain way is uncomfortable on all levels.
Do you really think there is space to do genuine personal growth if we remained as the victim, personalised every situation and blamed everyone else for the way we feel and experience life?
It will feel awkward when you begin the process of looking at your triggers and weak spots because you have never done this before. It’s like starting a new fitness training program – the first few weeks will hurt, you’ll be tired… and as your body gets used to the movement you begin to really enjoy it!
Give yourself permission and make space to do “the work”… to look into the mirror and ask yourself why you feel a certain way, and why you have invited these sequences of events into your life to grow you.
You’ll be grateful for the insight these answers hold for you and for the peaceful resolution that comes from deep reflection.
If this resonates, take action and know I am here for you.

Much Love xx




This past year has been an amazing year for myself and clients as well as colleagues, friends and family. I am truly grateful for every soul and scenario that crossed my path – so much learning, guidance and grounding to be found in every encounter. In gratitude also for the teachers that awakened me to the ‘love and above’ levels of consciousness.

Take charge of your energy! The power of words! That is what it is all about. It really is that simple. Your mind directs your energy. Your spirit is there awaiting you.

The word ‘God’ for some or ‘Source’ for others is ALL THERE IS – and has enormous vibration. You have to find a word that brings that feeling of goose-bumps to you, that lifts your heart up and open. We are programmed to believe certain things and that this is how we should think and this is what we should feel… You need to listen to the vibration of your own body and you find that word that encompasses the feeling of ‘Source’ and ‘all that is’. For me – in my heart and in my mind when I say ‘God’ I get the vibration because that is my intent… to touch that, to be filled with that feeling, with that emotion. Know it’s all in our minds and our programming. If you get negative vibrations from that word then don’t use it.

Find one (any) word that vibrates right with you, what gives you the most powerful, wonderful –

‘like I came home’

‘like I am safe’ and

‘I am loved’

there is nothing but that.

What word gives that feeling? What word brings that feeling to you? Then use that word to access this sacred awareness.

For those people in your life where they say statements about themselves “this always happens to me” or “all the people in my life are violent’ are unconscious to the power of words even when you suggest to them to change your words. They reply “really?” or “it can’t be just changing your words… I will just be lying to myself…”

It is just CHANGING THE WORDS! And you are not lying to yourself. You need to speak it until its true!

If this always happens to you then it will continue to happen to you as long as you embrace that idea, or you accept that idea. Because your energy is accepting this is my place, this is what I deserve, this is how it happens. You need to embrace the idea – which for a lot of people can be scary.

It’s much easier for us as a species to say “life has treated me badly” and “these things always happen to me” than it is to say “you know what – I’m going to take charge of what I can control, and that’s how I perceive and how I react” and to stick with that and be dedicated and determined to empower myself.

And as I take responsibility for my actions, my words and my thoughts, and reject responsibility for everyone else’s – I allow them to hold it. Then what you see happening is this gradual but absolutely sure transformation to things that happen to you. They happen because you bought good things to you.

You bought strength to you. You stepped into a pyramid of power that says “I am willing to take responsibility!” I am responsible for my perception and my reaction. I am responsible for my thoughts and my words and how I behave. And that taking responsibility will change your energy and your life.

I support you in finding your truth. I want for you the best version of yourself. Set your vision for 2019 and know I am here in unconditional love and truth to guide you on your unique journey to manifesting a life of possibility and positive vibes.

Happy New Year xx

Frozen Blueberry Bites Are the Sweet Little Treat You’ve Been Craving – Approved by “Power Foods Fitness”


Healthy, delicious and easy to make with only three ingredients in total. This ‘PureWow‘ recipe will become a go-to favourite for snacks after school and work, as well as busy weekends.

Ingredients and Instructions:
– 227g vanilla yogurt
– 2 teaspoons lemon juice
– 473g blueberries

Step 1: In a large bowl, carefully mix the blueberries, lemon juice and yogurt together. (Be gentle; you don’t want any berries to get squished.)

Step 2: Scoop out the yogurt-coated blueberries one by one and place them on a baking sheet lined with parchment paper.

Step 3: Freeze for two hours before serving.

Watch this video to see how super easy these are to make:

Enjoy! xx


Great Protein Debate – ‘Which Protein is Best?’

protein shake image

Protein powders are very popular among health conscious people of all ages and stages of fitness experience.
There are many types of protein powders, made from a wide variety of sources.
Among the many options, it can be confusing to figure out which will provide the best results.
This article explains scientifically the best types of protein powder:

Protein powders essentially provide high-quality protein in a concentrated, convenient form.
Although not everyone needs protein powder supplements, they can benefit people who strength train, exercise frequently, or find it difficult to meet protein needs with food alone.

Happy reading xx

Ask The Protein Powder Chef: What’s Your Recipe For Protein Bread? – Approved by “Power Foods Fitness”


This Protein Bread recipe is gluten free and perfect for those that are nut allergic or intolerant. The Protein Powder Chef’s specialty is cooking with protein powder. This recipe is easy to make, versatile and tastes delicious.

So you may prepare the best version of this Protein Bread recipe to remedy your food allergic, intolerance and absorption needs please keep reading:

  • replace buckwheat flour with sunflower seed flour or coconut flour; and/or
  • replace milk with rice milk or coconut milk.

Source: Ask The Protein Powder Chef: What’s Your Recipe For Protein Bread?

Enjoy this high protein and low carb Protein Bread inside or outside the metabolic window of intense exercise. xx

Top 10 Foods Highest in Iron endorsed by “Power Foods Fitness”


Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia i.e. fatigue/weakness, and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and also interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is very rare and usually only occurs when people take supplements. has written a great post detailing the best types of iron. Read more:

“ Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.”

#1: Squash and Pumpkin Seeds

Iron in 100g 1 cup (227g) 1 ounce (142 seeds) (28g)
15mg (83% DV) 34mg (188% DV) 4mg (23% DV)

Other Seeds High in Iron (%DV per ounce (28g)): Sesame (23%), Sunflower (11%), and Flax (9%). Click to see complete nutrition facts.

#2: Liver (Chicken)

Iron in 100g 1 Liver (44g) 1 ounce (28g)
13mg (72% DV) 5.7mg (32% DV) 3.6mg (20% DV)

1 tablespoon of chicken liver pate provides 7% DV. One ounce of liverwurst sausage provides 10% DV. Click to see complete nutrition facts.

#3: Seafood (Oysters, Mussels, Clams)

Iron in 100g 3oz (85g) 1 Medium Oyster (25g)
9.2mg (51% DV) 7.8mg (43% DV) 2.3mg (13% DV)

More Seafood High in Iron (%DV per 3oz (85g)): Cuttlefish (51%), Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%). Click to see complete nutrition facts.

#4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)

Iron in 100g 1 cup (129g) 1 ounce (18 cashews) (28g)
6.1mg (34% DV) 7.8mg (43% DV) 1.7mg (9% DV)

Other Nuts High in Iron (%DV per ounce (28g)): Pine nuts(9%), Hazelnuts (7%), Peanuts (7%), Almonds (7%), Pistachios (7%), and Macadamia (6%). Click to see complete nutrition facts.

#5: Beef and Lamb (Lean Chuck Roast)

Iron in 100g 1 lb roast (454g) 3 ounce serving (85g)
3.8mg (21% DV) 17mg (96% DV) 3.2mg (18% DV)

A Rib-Eye Steak (10oz, 281g) provides 41% DV. A serving of Lean Lamb Roast (3oz, 85g) provides 13% DV. A Lamb Chop (4oz, 155g) provides 10% DV. Click to see complete nutrition facts.

#6: Beans and Pulses (White Beans, Lentils)

Iron in 100g 1 cup cooked (179g) 1 Tablespoon (11g)
3.7mg (21% DV) 6.6mg (37% DV) 0.5mg (2% DV)

Other Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%). Click to see complete nutrition facts.

#7: Whole Grains, Fortified Cereals, and Bran

Iron in 100g of Quinoa 1 cup of Quinoa (185g)
1.5mg (8% DV) 2.8mg (15% DV)

Other Grains High in Iron (%DV per cup cooked): Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%), and Millet (6%). Fortified cereals provide up to 140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in commercial cereals. Bran from whole grains can harm absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements. Click to see complete nutrition facts.

#8: Dark Leafy Greens (Spinach, Swiss Chard)

Iron in 100g 1 cup of Cooked Spinach (180g)
3.6mg (20% DV) 6mg (36% DV)

Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%). Click to see complete nutrition facts.

#9: Dark Chocolate and Cocoa Powder

Iron in 100g 1 cup grated (132g) 1 Square (29g)
17mg (97% DV) 23mg (128% DV) 5mg (28% DV)

1 cup of cocoa powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6% DV. Click to see complete nutrition facts.

#10: Tofu

Iron in 100g 1 cup of firm tofu (126g) 1/4 Block (81g)
2.7mg (15% DV) 3.4mg (19% DV) 2.2mg (12% DV)

Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium for greater iron absorption. Click to see complete nutrition facts.

Eat your way to optimum health and happiness xx

Egg in a Mug – QUICK, EASY & SO VERY ADAPTABLE BREAKFAST by “Power Foods Fitness”

190714 Egg In A Mug

5-minute microwave breakfast recipe and this includes the preparation and cooking! Say “Good Morning” with protein-packed scrambled egg whites, broccolini, bacon and black quinoa microwaved in a mug. Quinoa can be substituted for most cereals and is a good replacement for rice. It has a subtle flavour with a fluffy, creamy and slightly crunchy texture.

This recipe is a fool-proof, quick and easy way to power-up for the day with a blend of first class proteins, right carbohydrates and good fats.

Single serve

  • 1/3 Cup x diced Broccolini
  • ½ Cup x Egg Whites
  • 2 Tablespoons x finely chopped Bacon
  • 2 Tablespoons x Black Quinoa
  • Salt and Black Pepper to taste
  • Flaxseed Oil


  1. Spray inside of a large microwave-safe mug* with non-stick cooking spray.
  2. Stir in egg whites, broccolini, bacon, quinoa, salt and pepper with a fork.
  3. Microwave on HIGH for 1 minute. Stir, then microwave 30 seconds longer or until eggs are set.
  4. Drizzle very lightly with flaxseed oil. My favourite is Waltanna Farms certified organic flaxseed products.

*Use a mug that holds at least a 2-cup glass measuring cup.


  • Substitute smoked ham, turkey ham or smoked deli turkey for bacon. Use whatever meat you have on hand… Just chop it up and stir into the egg whites.
  • Using butter-flavour cooking spray is especially tasty.
  • Depending on the mug used, eggs may rise up over the top of the mug, but don’t worry they won’t overflow. The eggs deflate quickly once the mug is removed from microwave.

This is a basic “egg in a mug” recipe with infinite possibilities and only takes a minute or two to deliver fluffy yumminess. xx

Your beliefs become your destiny! Mind Training to reset your life.

170714 Brain Blog

Do you contently plod or are being awake to the fullest potential of your life? Many people wander through life content with average and don’t even realise they are choosing to live this way. Now consider this: if you’re average, 50% of everyone else is better than you. Mmm.

Is that really good enough?

More than likely this is the same mentality with which you approach your training or nutrition?

When we change our thoughts, we change how we “show up” in situations, and this changes our actions and overall outcome.

As stated by Michelle Adams – Director Science and Education “The simple fact is that 50% of the people who start an exercise program drop out within 6 months.”

So, even if you just simply stick with your program but never push yourself, you’re still at the average 50% mark aren’t you?

At what point will you start to:

  1. Expect more of yourself?
  2. Take responsibility for your thoughts?
  3. Strive for excellence?

Rather than ask yourself what you want to accomplish, the question you need to answer is:

What is the plan to get there?

Visualise success, emotionally expect to succeed and be willing to make the tough decisions to create new habits to reach these goals.

Average means you give into your cravings and are contently plodding through life. 

Excellence is being awake and means you find a sustainable alternative and have the discipline necessary to get you to the next level.

Read the full article by Michelle Adams explaining the mind dynamics by clicking the link below:

Signing-off with love for each of us to grow are these famous words from Mahatma Gandhi:

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.” 


Fennel, Orange, Avocado & Spanish Onion Salad – WINTER SALAD by “Power Foods Fitness”



Fennel is your Winter go-to vegetable for salads, soups, roasts, pasta dishes and risotto. It’s crunchy and invigorating but also slightly sweet with a black liquorice flavour and scent…

Everything in this salad is refreshing – crisp fennel, juicy citrus, sweet spanish onion and creamy avocado. The only dressing is flaxseed oil, as the orange adds enough sweet acidity.

Fennel is super healthy and contains its own unique combination of phytonutrients that gives it strong antioxidant activity. Fennel bulb is an excellent source of Vitamin C. As a very good source of fiber fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate and potassium.


Makes 4 – 6 serves

1 x medium bulb Fennel

1 x large (or 2-3 x small) Navel Orange/s

1 x ripe Avocado

1 x medium Spanish Onion

Flaxseed Oil

Salt (Optional)

Black Pepper (Optional)


  1. Cut the stems off the fennel and trim the bottom of the bulb. Shave/slice off any brown spots on the outside of the bulb. Slice the bulb in half lengthwise. Use two diagonal cuts to slice out the triangular wedge of core at the base of each half.
  2. With the cut side down, slice each half horizontally, shaving off slices as thin as you can manage.
  3. Place the shaved fennel in a large bowl.
  4. Slice the onion ‘the intuitive way’ and you’ll end up with some really big half moons and some really small half moons.
  5. Add sliced onion to the bowl and toss through the shaved fennel.
  6. Cut oranges by firstly taking a slice off the top and bottom of the orange. Then with the orange standing up on its flat end, cut off the peel in curved strips, working your way around the orange.
  7. Halve the orange vertically. Placing each half cut side down, cut into thin slices. (Note: Use a serrated knife to avoid squeezing out all the juice). Add the oranges to the fennel and toss gently.
  8. Cut the avocado into slices. Follow this guide if your not quite sure how to cut and slice an avocado.
  9. You can toss the avocado with the salad and it will look a bit messy. If you like to keep things neat (I must confess ‘like me’), you can plate the salad, placing a few avocado slices on a plate and topping with a heap of the fennel-orange-onion mix.
  10. Top the salad with a drizzle of flaxseed oil*. You may want to sprinkle some salt or pepper to taste.

* The only flaxseed oil I use is Waltanna Farms PURE GOLDEN FLAXSEED OIL – This flaxseed oil has a delicious nutty taste, is Australian made and certified organic.

To make this a metabolic precise meal “outside the window” of intense exercise serve this salad as a generous side to your salmon steak or tuna steak/tin; baked chicken breast or thigh fillet; or rump steak.

To serve this salad “inside the metabolic window” of intense exercise add black quinoa. A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black colour when cooked and will add texture as well as flavour to this gorgeous Winter salad.

Enjoy this versatile salad that took only 15 minutes to prep and make, will last for days in the fridge as well as travel/store crisp and is nutritious for eating on the road or in the office. xx


Slow-Cooker Noodleless Eggplant Lasagna – DELICIOUS & NUTRITIOUS FAMILY RECIPE by “Power Foods Fitness”

020714 Eggplant Lasagne

I love the convenience of  making this vegetarian version of lasagne that is still high in  protein given the array of cheeses in the recipe… The “Slow-Cooker Noodleless Eggplant Lasagna” is the best-fit for those days when you or the whole family is  just returning home on dinnertime and in need of a warm, nutritious meal that you will ALL enjoy! What could be easier than a meal prepared in the morning and cooks itself all day? 


Serves six

1/3 Cup x grated Parmesan Cheese
1 Cup x Low-fat Ricotta Cheese
1 Cup x Low-fat Cottage Cheese
2  x large cloves Garlic, peeled
1  x Egg
1  x Egg White
½ x Cup packed fresh Basil Leaves
¼ Teaspoon x Black Pepper
½ Teaspoon x Salt
½ Cup x grated Low-fat Mozzarella Cheese
3 Cups x jarred Marinara Sauce

Marinara Sauce PDF

½ Teaspoon x Crushed Red Pepper Flakes*
1  x large Eggplant, trimmed and sliced into ¼ c. thick rounds
*If you enjoy a spicier variation, sprinkle crushed red pepper over each sauce layer.


1. Spray the inside of the slow-cooker with nonstick spray.
2. In a food processor or blender, puree parmesan cheese, ricotta cheese, cottage cheese garlic, egg, egg white, basil, pepper and salt until smooth consistency.
Then stir in mozzarella cheese and set aside.
3. Pour enough sauce to coat the bottom of the slow-cooker and cover with eggplant rounds, overlapping.
4. Spread half of the cheese mixture over eggplant, then cover with sauce and another layer of eggplant.
Repeat with the rest of the cheese mixture and a final layer of eggplant. Cover with the rest of your sauce and cook on low, for about 7 hours.
5. Thirty minutes before serving, turn heat to high and remove lid – cook until liquid evaporates.
6. Serve, topped with more cheese and torn fresh basil leaves, if desired.

Note: The basil turns army green once heated, especially if heated for six or more hours. So if you are serving this dish to someone other than yourself, garnish with parmesan and fresh basil leaves.

Nutrition Information:

Per serving

Calories: 225

Protein: 19.3g

Total Fat: 9.9g fat (including 5.2g saturated fat)

Cholesterol: 56mg

Sodium: 679mg

Sugar: 7.1g

Dietary Fibre 3.8g

To make this a METABOLIC PRECISE MEAL just add ‘greens with quinoa drizzled with flaxseed oil’ or ‘bean salad drizzled with flaxseed oil.’

Be Kind, Be Grateful xx




Frozen Yoghurt-Covered Blueberry Kobobs – Anytime KIDS HOLIDAY SNACK by “Power Foods Fitness”

010714 Frozen Yoghurt Blueberry Skewers

“Monkey SEE, Monkey DO!” Create a healthy and tasty SNACK ritual using real food for big and little kids! You will never see skewers the same way again when you make these Frozen Yoghurt-Covered Blueberry Kobobs.

Greek Yoghurt
Manuka Honey to sweeten yoghurt
Blueberries fresh or frozen*
Wooden Skewers
*If you’re using frozen blueberries, take some out of the freezer and let sit at room temperature for 5 to 10 minutes to soften up just a little bit. This will make it easier to skewer.

1. Take your skewer and start piecing the Blueberries! You’ll need to use your fingers to slide them up the stick individually. I slid mine about 1/2 way up the stick.
Note: If you are planning on feeding this to small children (or even big ones!) I would suggest snipping off the sharp pointy end at this point.)
2. Keep piercing/skewering blueberries until you reach the end of the stick.
3. Mix Manuka Honey into Yoghurt till desired sweetness and lay a pillow of this yummy mixture on a large dining plate.
4. Now lay each skewer in this lovely pillow of yoghurt and ROLL!

A perfect Blueberry Yoghurt Kobob that took all of about 1 minute!
Now all you need to do is go crazy and make as many as your heart desires or your freezer will hold!

Enjoy on your own, with friends and always with the KIDS! xx


Chia Pumpkin Refrigerator Oats – Metabolic Precise “Power Foods Fitness” Breakfast Recipe!

280614 Pumpkin Chia Oats

Perfecto for this creation I made last night. No cooking required (i.e. assuming you have pre-cooked pumpkin or sweet potato) for this metabolically precise breakfast or snack.

Chia Pumpkin Refrigerator Oats contains:

1. FIRST CLASS PROTEIN i.e. chia seeds;

2. RIGHT CARBOHYDRATES i.e. pumpkin for ‘outside the metabolic window’; 

Note: Use sweet potato for ‘inside the metabolic window’; and 

3. GOOD FATS i.e flaxseed meal.

This recipe is great for those that suffer sensitivities to food as it is: Nightshade Free, Dairy Free, Gluten Free*, Wheat Free*, Soy Free, Egg Free and Corn Free. *If you avoid Wheat or Gluten, make sure to use Certified Gluten Free oats.

Lastly it’s so quick to make:

Prep time:  5 minutes

Total time:  5 minutes

Serves: 1


1/2 Cup x Rolled Oats*
1/2 – 1 Tablespoon x Maple Syrup (depending on desired sweetness)
1/4 – 1/2 Cup x  Pumpkin or Sweet Potato Puree
1 Tablespoon x Chia Seeds
1/2 Teaspoon x Flaxseed Meal
1/2 Cup x Almond Milk (or any other milk of choice)


1.Mix all ingredients in order in a small glass container (mason jar, covered Pyrex, Tupperware, old jam jar, etc).
2.Shake (or stir) to combine ingredients well.
3.Place in the refrigerator and let sit overnight.
4.Take out in the morning, grab a spoon, and enjoy your nutrient-packed delicious breakfast.

So when you find yourself with a manic morning ahead and need a breakfast the whole family can enjoy on-the-go? This is a practical timesaver that tastes great and can be served ‘inside or outside the metabolic window’ that intense exercise creates. Enjoy! xx



Carbohydrates & Protein Synthesis post-workout to RECOVER, REPAIR & REBUILD your body!

260614 Carbs Postworkout

So what are your TRAINING GOALS?

Let’s take a step back… Quite simply your first priority is to ensure you’re eating enough FIRST CLASS PROTEINS, RIGHT CARBOHYDRATES and GOOD FATS to match your unique training goals. There is no other way to build fitness, restore your cellular health and be guaranteed to achieve the body composition you desire. Metabolic Precise meals are designed to reprogram your metabolism initially and create a foundation for a healthy lifestyle and relationship with nutrient dense food.

Click on this link below to read Dr Paul Cribb’s findings on Carbohydrates and Protein synthesis post-training:

These glycogen stores are essential to mediating the immunosuppression seen post-workout.

The bottom line is without Carbohydrates to help with recovery from intense exercise, cortisol levels often remain elevated, the immune system suppressed, and you’re at increased risk for overtraining, injury, and illness… And none of those things will increase your muscle protein synthesis either…

Be informed by the best professionals in the Fitness and Nutrition industries who advise on guidelines that are science based and research proven – this is Metabolic Precision! The very reason I am so humbled to be part of their community as a Metabolic Nutritionist. xx



Protein Profiteroles – Perfect for any gathering! A protein packed “Power Foods Fitness” Recipe!


Protein Profiteroles (aka chocolate casein filled vanilla protein muffins) have come to the rescue of my unit block this weekend!

To cut a long story short…

I promised my Metabolic Precision Nutrition clients (a month ago) a healthy protein-based recipe for traditional Profiteroles… Well actually was challenged to LIVE UP TO MY WORDS “Any dish in any cuisine can be modified to a healthier version to fit the model of a Metabolically Precise Meal!”

One neighbour had pea protein and the rule of thumb is PEA and CASEIN PROTEIN cook better than WHEY… Another neighbour had time on her side and yes she baked today and these Protein Profiteroles are so yummy!!!


1 Cup x egg whites

1/2 Cup x pea protein

3/8 Cup x vanilla casein protein

1/4 Cup x ground oats

1 Tbsp x psyllium husk

1 Tbsp x coconut flour

1 Cup x lite coconut milk

Filling – 25g x chocolate casein (or vanilla casein + 1 Tbsp x cocoa + 3 serves x Stevia) and water

Topping – 20g x dark chocolate


1. Mix all of the main ingredients, then pour into a muffin tray. Bake at 170 degrees for 30 minutes +/- 5 minutes.

2. Let the muffins cool, and then dig a hole in the middle of them (We just pierced the top with a skewer, then placed our finger in and made some room in there).

3. Make the filling by gradually adding small amounts of water to the chocolate or vanilla casein until the desired consistency is reached.

4. Put the filling mixture into a zip-lock bag and cut a SMALL corner off.

5. Twist the bag and squeeze the chocolate or vanilla casein into the muffins.

6. Melt the dark chocolate and spoon some over the top of the muffins.

Nutritional Information:

Per Protein Profiterole

Calories: 99.2

Total fat: 3.1g

Total carbs: 4.2g

Sugar: 1.0g

Protein: 12.1g

Creating and Eating LOVE is LIVING! xx

Cauliflower Rice – Ready in 19 minutes! A GLUTEN-FREE “Power Foods Fitness” Recipe!


LOVE fried rice, and occasionally make my own fried rice at home with brown rice which is delicious. But sometimes when I want to cut down on my starchy carbs to best-fit the meals “OUTSIDE THE METABOLIC WINDOW” i.e. the days I am not training intensely, I opt for Cauliflower Rice.

 Yes Cauliflower Rice has a unique subtle taste and the point is not to trick you, it’s to make a different choice sometimes…

 To eat more vegetables and to have fun with ingredients.

 To add volume without calories.

 To bulk up dense dishes without adding carbs.

 To mix things up and keep trying something different because you never know, you might love it!

This recipe takes 19 minutes to make and the raw cauliflower rice can be frozen in freezer bags for the week ahead.


  • 1 clove Garlic, minced
  • 1 Tbsp x Organic Coconut Oil 
  • 1/2 head x Cauliflower
  • 1/2 cup x Onion, chopped
  • 1 tsp Salt and Pepper 


  1. Rinse cauliflower under cool water and pat dry.
  2. Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). You may also use a food processor to pulse the cauliflower to the desired texture – works just as well.
  3. Heat the coconut oil in a skillet over medium heat.
  4. Sauté the onion and garlic for 3–4 minutes, or until the onion is relatively translucent.
  5. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
  6. Season with salt and pepper, and your ready to serve.

Nutritional Information:

Serves: 2

Calories: 83

Total Fat: 7g

Total Carbohydrate: 8g

Protein: 1g

Enjoy as a main meal combining a FIRST CLASS PROTEIN such as chicken or tuna  as well as a GOOD FAT such flaxseed oil or meal with some steamed colourful veggies… Or as a side dish to add variety and texture. xx


BODY SHOT – METABOLIC PRECISION Body Transformation @ Week 58/115 of Women’s Health & Fitness Magazine 2015 Cover Model Comp!

Blog Post Vof-wk58ProgressPic copy


Remember the secret?



– The right choices consistently available at the right time.

– If the right foods aren’t easily accessible at the right time, the greatest diet will fail, despite all the best intentions. 

“Where do I start?” I hear you ask…

You NEED to do a “Kitchen Makeover” to create a safe haven

so you have the  best chance for success!

* Construct the right environment – 3 Steps:

1. Purge the refrigerator

2. Pillage the pantry

3. Replace the contents of both immediately!

This is exactly HOW I began my new life of learning to eat to match my lifestyle and exercise and 58 weeks or so later… I am still eating 6 delicious real-foods meals every day and exercising less than 2 hours/week to maintain my best physique to date.

Above is a Pic Stitch of Sofija (Me)

from Week 1/115

to NOW Week 58/115

of METABOLIC PRECISION Body Transformation

In my next post I will talk more on finding “YOUR WHY” rather than making a “DECISION” TO MAKE THIS NEW WAY OF LIFE A PLEASURE NOT A CHORE!

Click here to chat to Sofija – a fully qualified and registered Metabolic Nutritionist and Weight Loss Consultant to help you begin your new lifestyle. 


7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 7


You think of the word “weekend” and what comes to mind? Sleeping without the alarm, reading the paper, coffee and homemade pancakes for breakfast. Yes, I have the perfect match between indulgent pancake and your waistline… just by adding a scoop of protein powder!!!

Day 7 – POWER PANCAKES in celebration of ALL Mums this Mother’s Day!!!

Ingredients and Instructions:

1. Beat together 1 x Whole Egg and 2 x  Egg Whites.

2. Mix in 1 x  scoop of any flavour of Protein Powder. Add powder until you reach a pancake batter-like consistency.

3. Cook in a large non-stick frying pan over medium heat.

4. Top the pancakes with:

post-workout meal: all-natural Peanut Butter and Bananas

breakfast: Ricotta, sliced Strawberries and Flaxseed Meal

for the kids: Sweet Jam such as organic plum or rhubarb – YUM!

The best present you can give your Mum this Mother’s Day are these 4 words “I LOVE YOU MUM!”… The presents, the Power Pancakes, the Dinner Out are your actions in alignment with these words… Enjoy your Mum as nothing lasts forever! Much Love xx

P.S. I really hope you enjoyed the 7 days of “Super-Fast-Protein-Packed-Mother’s Day-Treats” as much as I enjoyed blogging them for you!

7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 6


“Ideas should be clear and chocolate thick.”

Spanish Proverb

One idea I am warming to is a thick, creamy and rich Hot Chocolate on a Winter’s night… So will everyone else in your home – so why not boost the nutritional benefits by adding a scoop of protein powder to your recipe.


 Ingredients and Instructions:

1. Make a cup of hot cocoa with real or powder chocolate and let it cool until it’s warm, not hot.

2. Add chocolate, vanilla, or unflavoured protein.*

*In this recipe that has been used by many Nutritionists and Coaches we are adding ANY brand/flavour protein powder at the end of the hot chocolate making process to ensure we have a “slightly cooler beverage” and in this way ensure minimal protein powder variation – coagulate – and therefore avoid a lumpy texture!

TREAT YOURSELF and ‘Soothe your Soul!’ xx 

P.S. Stay tuned for tomorrow’s protein powder creation – Power Pancakes


7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 5


Oats are nutritious and the health benefits* of oats are documented in hundreds of studies… Oats are also ideal for breakfast to help fuel a busy and physically active day.

*Below is a sample of the health benefits to indicate the power of oats to improve human health:


British Journal of Nutrition, January 2010; 103(2):266-73


European Journal of Clinical Nutrition, January 2010; 64:62-67, doi:10.1038/ejcn.2009.113 and
The European e-Journal of Clinical Nutrition and Metabolism, December 2009; e315-e320


Nutrition Research, October 2009; 29(10):705-9


Minerva Medica, June 2009; 100(3):237-45


Journal of Nutrition, Health, and Aging, February 2009; 13(2):136-9


Experimental and Clinical Endocrinology & Diabetes, February 2008; 116(2):132-4


European Journal of Clinical Nutrition, June 2007; 61(6):786-95


American Journal of Clinical Nutrition, August 2002; 76(2):351-8

Journal of Family Practice, April 2002; 51(4):369


European Journal of Clinical Nutrition, September 1995; 49(9): 675-90

Now to the other question you want to ask: Is ROLLED OATS different to OATMEAL?

Rolled oats are one very common type of oatmeal cereal. The name “rolled oats” refers to the fact that the whole oat grains are steamed and then rolled to produce flat oak flakes. Rolled oats are commonly referred to by many different names, including old-fashioned oats or oatmeal, flaked oats or oatmeal, oat flakes, rolled oatmeal, or just plain simple oatmeal. ALL these types of oats required about five minutes to cook.

Day 5  – POWER OATMEAL for breakfast, snack or post-workout meal after intense exercise!

Ingredients and Instructions:

1. Let plain Oatmeal cool a bit.

2. Then mix in a scoop of Chocolate or Cinnamon Roll–flavoured Protein Powder.

3. Top with 1/2 x cup of Berries and 4 – 8 Walnuts to construct a Metabolically Precise** meal.

**Email me via this Blog if interested in attending or studying-online my next Metabolic Precision Nutrition course.


P.S. Stay tuned for tomorrow’s protein powder Winter warmer – Hot Power Choc



7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 4


Pudding that you can sneak in as a pre or post-workout meal if you’re feeling like Banana!

Pudding that you can have guilt-free everyday if you’re leaning towards Strawberry!

What more could a busy Mum or Dad want to feel indulgent! 

Which ever you choose – do be diligent with your protein powder choice. I prefer VP2 as it’s pure whey without the additives that even the most sensitive belly can absorb lightly and efficiently to fuel muscles for exercise or assist in muscle repair and recovery from exercise.

In detail:

VP2 is quickly Absorbed: VP2’s unique 100% hydrolysed oligopeptide formulation provides incredible absorption and superior acid assimilation kinetics.

Hydrolyzed Whey Isolate Oligopeptide Fractions: 

-Aspartame free 

-Lactose free 

-Less than 1 gram of fat 

-0 grams of sugar


Ingredients and Instructions:


1. Stir any Banana protein powder or VP2 Fruit Punch protein powder into Greek yogurt*

* For 1 x  scoop of Protein Powder add 1 x cup of Greek yoghurt.

2. Top with 1/2-1  x sliced Banana depending on your meal size and purpose.


1. Stir any Strawberry protein powder or VP2 Citrus protein powder into Greek yogurt*

* For 1 x  scoop of Protein Powder add 1 x cup of Greek yoghurt.

2. Top with 1 x cup sliced Strawberries.


P.S. Stay tuned for tomorrow’s protein powder treat – Power Oatmeal


7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 3


‘Protein Powder MasterChefs’ in-the-making… Here’s a perfect Mother’s Day breakfast loaded with protein and vitamins. Another great idea using a scoop of protein powder that leaves the filler to the imagination.

Day 3 – SWEET AND SAVOURY CREPES will make your Mum smile!

Ingredients and Instructions:


1. Beat together 2 x large Eggs and 3 x tablespoons Milk.

2. Add about 1 x scoop of Protein Powder (I prefer plain flavoured whey), so the batter has a runny consistency.

3. Cook a thin layer on a non-stick pan over medium heat.

4. Fill with baked apples (pictured).

5. For a savoury crepe, stuff with mushrooms, baby spinach, and goats cheese.


1. Preheat oven to 350 degrees.

2. In a shallow baking pan, combine the slices from 2 x  Apples, a dash of Cinnamon, a dash of Nutmeg, 2 x  tablespoons Melted Butter, and a drizzle of Olive Oil.

3. Cover with aluminium foil and bake until apples are tender, approximately 45 minutes.


P.S. Stay tuned for tomorrow’s recipe – Banana or Strawberry Pudding


7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 2


To help you achieve the vital protein levels your body requires, you don’t need to subsist on chicken breast, salmon, and shakes.

Let me show you how to open up the tub of protein powder that’s already in your pantry – then get creative with these 7 easy recipes.

In 7 days you will be a ‘Protein Powder MasterChef’ showing the world there’s more you can do with a scoop of protein powder than toss it into a smoothie!

Day 2 – CHOCOLATE CHEESECAKE just decadent!

Ingredients and Instructions:

1. Mix chocolate protein powder into cottage cheese to the intensity of flavour you desire.

2. Refrigerate and top with berries.

Perfect dessert this weekend when entertaining at home!


P.S. Stay tuned for tomorrow’s recipe – Sweet or Savoury Crepe


7 Super-Fast-Protein-Packed-Mother’s Day-Treats – Day 1


Life is beautiful if we choose to know that in uncertainty and challenges we deepen our awareness of what really matters… the people; the experiences; and the places we have visited along the way!

One common bond across all races, generations and situations is ‘nourishing the Soul with food!’

Having just commenced rolling out my first Metabolic Nutrition Course and teaching clients how to construct Metabolic Precise Meals it feels right to treat you all to 7 delicious recipes in 7 days that will pack a protein punch. Each recipe takes just a handful of minutes to make and are a prefect way to give you variety when eating with a goal of 6 meals a day. Just in time for Mother’s Day…

Day 1 – LATTE or MOCHA if you please?!

Ingredients and Instructions:

After a cup of coffee has cooled a bit,

stir in vanilla protein powder for a “latte”

or chocolate protein powder for a “mocha.” 

Too easy!


P.S. Stay tuned for tomorrow’s recipe – CHOCOLATE CHEESECAKE!!!


HOT CROSS BUNS – “Power Foods Fitness” has created a delicious recipe – start baking now – Embrace Easter!

Make your own YUMMY ‘HOT CROSS BUNS’ this EASTER weekend!
Happy Easter!
Much Love xx

Power Foods Fitness

Hot Cross Buns

Excellent! “Power Foods Fitness” Hot Cross Buns are delicious and perfect to be baked ahead for the Easter week and for your Easter gifts when entertaining or dining with family and friends!


250g Butter (organic grass fed preferred), cubed

6 medium Eggs, separated

3 large Apples, peeled and diced very finely

2 C Almond Flour

1 C Coconut Flour*

* I always use “niulife” Coconut Flour brand as in photo below.

½ C Maple Syrup

½ C Sultanas (optional)

2 tbsp Cinnamon

1 tbsp Nutmeg

Coconut Flour


For Buns:

1. Preheat oven to 180°C and line muffin pans.

2. In a large bowl combine butter, almond and coconut flour as well as spices. Use your hands to rub the butter into the flour mixture until it forms a crumbly mixture.

3. Add egg yolks and maple syrup and mix well.

4. Add chopped apple…

View original post 163 more words

BODY SHOT – METABOLIC PRECISION Body Transformation @ Week 53/115 of Women’s Health & Fitness Magazine 2015 Cover Model Comp!


Pic Stitch of Sofija (Me)
from Week 1/115  (January 2013)
to NOW Week 53/115 (February 2014)
of METABOLIC PRECISION Body Transformation
for Women’s Health and Fitness
2015 Cover Model Competition
Contact Sofija to help you get started on your Metabolic Precision nutrition and exercise program!
Just do it! xx

How Many Eggs Can You Safely Eat? ME @ Week 53/115 of Women’s Health and Fitness Magazine 2015 Cover Model Comp!


DITCH the MYTHS, EAT as many EGGS as YOU NEED for your NUTRITION and TRAINING goals…

Post from Kris Gunnars Blog*:

Eggs are among the most nutritious foods on the planet.

Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.

People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.

Let me explain how that works…

How Your Body Regulates Cholesterol Levels

Cholesterol is often seen as a negative word.

When we hear it, we automatically start thinking of medication, heart attacks and early death.

But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane.

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Without cholesterol, we wouldn’t even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.

Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol.

But when we eat a lot of cholesterol rich foods, the liver starts producing less (12).

So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver (34).

Bottom Line: The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks (the white is mostly protein and is low in cholesterol).

Common recommendations include a maximum of 2-6 yolks per week. However, there really isn’t much scientific support for these limitations (5).

Luckily, we do have a number of excellent studies that can put our minds at ease.

In these studies, people are split into two groups… one group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.

These studies show that:

  • In almost all cases, HDL (the “good”) cholesterol goes up (678).
  • Total and LDL cholesterol levels usually don’t change, but sometimes they increase slightly (9101112).
  • Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor (1314).
  • Blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly (151617).

It appears that the response to whole egg consumption depends on the individual.

In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed “hyper responders”), these numbers do go up slightly (18).

That being said, I don’t think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL (1920).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern (212223).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.

Bottom Line: Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.

Eggs and Heart Disease

Many studies have looked at egg consumption and the risk of heart disease.

All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years.

Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.

These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke (242526).

However… one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease (27).

Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don’t.

This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors (2829).

Bottom Line: Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

Eggs Have Plenty of Other Health Benefits Too

Let’s not forget that eggs are about more than just cholesterol… they’re also loaded with nutrients and have various other impressive benefits:

  • They’re high in Lutein and Zeaxanthine, antioxidants that reduce your risk of eye diseases like Macular Degeneration and Cataracts (3031).
  • They’re very high in Choline, a brain nutrient that over 90% of people are lacking in (32).
  • They’re high in quality animal protein, which has many benefits – including increased muscle mass and better bone health (3334).
  • Studies show that eggs increase satiety and help you lose fat (3536).

Eggs also taste amazing and are incredibly easy to prepare.

So even IF eggs were to have mild adverse effects on blood cholesterol (which they don’t), the benefits of consuming them would still far outweigh the negatives.

Bottom Line: Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that can protect the eyes.

How Much is Too Much?

Unfortunately, we don’t have studies where people are fed more than 3 eggs per day.

It is possible (although unlikely) that eating even more than that could have a detrimental effect on health. Eating more than 3 is uncharted territory, so to speak.

However… I did find an interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day.

He had normal cholesterol levels and was in very good health (37).

Of course, a study of one doesn’t prove anything, but it’s interesting nonetheless.

It’s also important to keep in mind that not all eggs are the same. Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds.

The healthiest eggs are Omega-3 enriched eggs, or eggs from hens that are raised on pasture. These eggs are much higher in Omega-3s and important fat-soluble vitamins (3839).

Overall, eating eggs is perfectly safe, even if you’re eating up to 3 whole eggs per day.

I personally eat 3-6 whole eggs per day (about 30-40 per week) and my health has never been better.

Given the incredible range of nutrients and powerful health benefits, quality eggs may just be the healthiest food on the planet. xx

MIXED BERRY FROZEN YOGHURT – Approved By Power Foods Fitness


MIXED BERRIES are full of antioxidants and are a great source of vitamin C. Add GREEK YOGHURT and the cooling powers of a FREEZER and you have “MIXED BERRY YOGHURT!”

A nutritous snack or dessert for family and friends. A perfect guilt-free indulgence that you can enjoy anytime of the day and night.


500g x Frozen Mixed Berries

500g x Greek Yoghurt

50g  x Icing Sugar

Extra Yoghurt to serve


  1. Put all ingredients into a food processor. Then process until combined but still chunky.
  2. Spoon mixture into 6 x 150ml ramekins.
  3. Cover each dish with plastic wrap and place in freezer for at least 2 hours, or until firm.
  4. Serve in dishes with a dollop of yoghurt or can be served in a cone as pictured.


  • Try experimenting with your own favourite fruits such as mangoes or peaches in place of berries.
  • Berry Frozen Yoghurt can be frozen for up to 3 months.

Enjoy! xx

STAY HEALTHIER LONGER – Deep Breathe, Have Community, Practice Gratitude & Sleep More! ME @ Week 52/115 of Women’s Health and Fitness Magazine 2015 Cover Model Comp!



The benefits of physical exercise and eating healthy have been well documented. However, people often fail to recognize the importance of spirituality on overall health and well-being.

Post from Dr Mike Hart’s Blog*:

Spirituality vs. Religion

Though religion isn’t an absolute necessity to become a healthy person, there is a growing body of evidence that suggests spiritual people are healthier than non-spiritual people.

Cultural historian William Irvin Thompson comments, “Religion is not identical with spirituality; rather religion is the form spirituality takes in civilization.” (7)

Jacob Hirsh of U of T’s Rotman School of Management writes “While religiousness is characterized by devotion to a specific tradition, set of principles, or code of conduct; spirituality is associated with the direct experience of self-transcendence and the feeling that we’re all connected.” (5)

Interestingly, political opinions differ between religious and spiritual people. Religious individuals tend to be more conservative and spiritual people tend to be more liberal (5). It was found that inducing a spiritual experience through a guided meditation exercise led both liberals and conservatives to endorse more liberal political attitudes. (5)

Is there any scientific evidence that spirituality can improve general health?

Spiritual people are less likely to smoke cigarettes or binge drink (1). Results from questioning 196 undergraduate students about their lifestyle habits and spirituality showed a negative correlation between smoking and consuming alcohol and being a spiritual person.

In 2009, 28 cancer patients participated in a study examining the effects of mindfulness-based meditation therapy, including breathing, yoga movement and meditation. There was a significant decrease in anxiety and depression in these patients (2).

People who go to church are 25% less likely to suffer from mortality and morbidity (3). If you’re not a religious person, surround yourself with positive people who express gratitude. Churchgoers often “give thanks” and numerous experts in the fitness community, such as Dr. Mercola and David Asprey, have written about how gratitude affects happiness.

Spiritual people are also more likely to feel connected to others. Researchers at the University of Missouri found that with increased spirituality, people reduce their sense of self and feel a greater sense of oneness and connectedness with the rest of the universe (6). This is an important point, especially for those who live in large cities where people hardly know their neighbors. With increased spirituality, it becomes easier to develop a sense of community, which is often lacking in our society.


Most yogis consider themselves to be very spiritual. They practice deep breathing and place themselves in a low stress environment with positive like-minded people on a daily basis. In fact, a recent study showed that yoga can enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life (4). I challenge you to find any pharmaceutical drug which can do all of the above.

How can you become more spiritual?

There isn’t a “How to become more spiritual” manual to provide a step-by-step guide and a 100% success rate to enlightenment. Spirituality is a personal experience and each experience is vastly different. However, I have some suggestions that may help speed up the process.

1) Practice deep breathing. Personally, I use my heart rate variability monitor to help with this. I learned the breathing process from a naturopath. To find out more about heart rate variability training, read my blog here:
2) Begin yoga for the reasons listed above.
3) Develop a sense of community. Those who attend church for more than just religious reasons may also participate in social gatherings with like-minded individuals. Those who choose not to attend church may find the same result through team participation or any activity that involves working toward a common goal.
4) Expressing gratitude for good health reminds you of good fortune that others may not experience.
5) Live in the moment without worrying about what could happen. Risks are taken with many activities throughout each day. Worrying has a negative effect on well-being. Living in the moment allows you to accomplish personal goals.
6) Get your sleep. The Dalai Lama once said “sleep is the best meditation”.
7) Spend some time in a sensory deprivation tank. If you’re having difficulty getting started with meditation, this is a cheater’s way to place you in a perfect environment for deep thinking.
8) Travel. When you travel, especially overseas, you’re free of distractions and often times discover things about yourself that you never would have in your “home environment”. You need to get out of your comfort zone.
9) Increase your body’s self-awareness. Anxiety can cause a fight or flight response. Focusing on breathing can help calm the anxiety. When stress is a factor, focusing on the cause and how and where the attention is affecting the body. Good posture is a also an important activity for relief.
10) Reflect. Reflecting on each day is critical for achieving personal growth.

I truly believe spirituality is the missing component in many people’s lives. I hope this blog provided some insight as to why becoming more spiritual will increase your overall health and well-being. Feel free to leave any comments or questions.


Dr. Anthony Galea.(2013). The Real Secret to Optimal Health. Toronto, Canada. Burman Books.

BALANCING THE MIND is the key to sustaining your Training and Nutrition plans and will guarantee you maximise your fitness and health goals. xx 

Which SNACK would you prefer?


Metabolic Precision (MP) is a Nutrition and Exercise system that becomes your lifestyle. MP will have you LIVING IN THE BODY OF YOUR DREAMS as it rewards you with our greatest commodity TIME as well as nourishing your body, mind and soul with DELICIOUS FOOD!

MP’s foundation is in its Nutrition System and when you accept the importance of eating nutritious meals to fuel your training then you will start to really see the results from your workouts. MP’s focus is Nutrient Timing for your training and unique body composition goal. The Exercise system incorporates:

1. F.I.R.E. Focused Intense Resistance Exercise – Weights Training

2. I.C.E. Intense Cardio Exercise – High Intensity Interval Training

3. L.I.A. Light Intensity Exercise – Incidental such as gardening or walking the dog as well as your weekly surf and Yogilates class.

F.I.R.E. is the body shaper and creates the tone along the lines that becomes the outline of your physique.

I.C.E. trims the fat around the muscle to reveal the results in your effort of eating nutritious meals around your F.I.R.E. sessions.

L.I.A. is recovery and rejuvenation to prepare your food*, mindset and body for the next few days of your F.I.R.E and I.C.E. training.

Now *food preparation is simple as MP teaches you to eat 6 meals a day i.e. 3 x mains and 3 x smaller meals. They are made in your kitchen from real food that is natural, dense in nutrients and nom nom. With so many recipe ideas and varieties of meals to choose from you will always know what you will be eating and how to prepare this yourself.

Yes, DITCH the boring diet plans that have you eating a handful of nuts for a snack!

Click on this link below for Metabolic Precision SNACK IDEAS and RECIPES! You will be shown why they’re a better choice for your body as they have been constructed by ingredients that  are metabolically precise.

I am part of MP Professionals being a fully qualified and registered Nutritionist and Body Transformation Specialist as well as living their system within my own life with my own body transformation in full progress…

I am also grateful for the privilege granted to me this year by MP Founder Dr Paul Cribb to bring you their educational articles and publications (such as the content in the link above) as our aim is to inspire you all to give yourself and your family the only gift that truly keeps giving OPTIMUM HEALTH AND FITNESS. xx



Good Morning,

HAPPY AUSTRALIA DAY!!! What does the day have in store for you?

A. Family and friends over for a bbq?

B. Catching-up on some home or office renovations? or

C. A window to wrap your head around the post you wanted to write on your blog or update those admin files?

Maybe like me  – ALL OF THE ABOVE!

So let me treat you to a smoothie sensation that you may sip slowly with your circle of friends, quench your thirst as you throw yourself into your next building project or reward your mind as it creates and tabulates at your computer…

This “Power Foods Fitness” recipe is packed with flavour and the goodness of protein without adding centimetres to your hips.


1/2 – 1 Scoop x Vanilla Protein Powder (I use VP2 Creamy Vanilla Protein Powder)

1 Teaspoon x Moccona Caramel Coffee

1 Serve x Stevia

150ml x Almond Milk

200ml x Water


1. Place all ingredients into a blender – the Magic Bullet is my favourite for this style of smoothie.

2. Blend for 10 – 20 seconds until light and frothy.

3. Serve in a tall glass on ice on a hot day or as is. I prefer to serve mine with a dessert spoon to make the froth last longer…

You can really go to town and have this smoothie alongside the Power Foods – Almond and Cranberry Protein Balls or Coconut and Cranberry Protein Balls. Visit Power Foods Nutrition Products.

Whatever you do today – lighten the pace  – ENJOY with those that are dear to you! xx

PROTEIN POWDER CHOCOLATE GELATO – ME @ Week 50/115 of Women’s Health and Fitness Magazine 2015 Cover Model Comp!

I just found this last week and so want you all to have this VERY COOL recipe on hand for the next heatwave we have this Summer. 

PROTEIN POWDER CHOCOLATE GELATO is simple to make – only 2 ingredients  – and heavenly delicious.


Mix a full scoop, or two, of flavoured protein powder

– Let your imagination and your blender go to “Flavour City” here… –

with half the amount of water you would typically use for a smoothie.


It should be not quite as thick as pudding, but not so watery as milk.

Put it in the freezer for 60 minutes or so, and VOILA!!!

CHOCOLATE GELATO (is what I made for this post today) – sans all the fat, sugar and high calories!


BODY SHOT – METABOLIC PRECISION Body Transformation @ Week 49/115 of Women’s Health & Fitness Magazine 2015 Cover Model Comp!

Pic Stitch of Sofija (Me)
from Week 1/115  (January 2013)
to NOW Week 49/115 (January 2014)
of METABOLIC PRECISION Body Transformation
for Women’s Health and Fitness
2015 Cover Model Competition
Sofija’s body shape and body composition is a result of 12 months of:
1. Nutrition Timing
Fresh and natural foods in solid and liquid meals.
2. F.I.R.E.
Focused Intense Resistance Exercise – LIFTING
3. I.C.E.
Intense Cardio Exercise – SPRINTS and CYCLING
4. L.I.A.
Light Intensity Activity – SURFING and YOGA
Contact Sofija to help you get started on your Metabolic Precision nutrition and exercise program!
Your life is not a dress rehearsal, it is NOW! Much love xx
P.S. By FOCUS we begin to ALIGN our energy
Having just said this I am living this mantra
as I move my Women’s Health and Fitness Magazine 2014
Cover Model Competition to 2015
to allow space to transition my business into the next level
and devote time to my family life.

How YOU getting FIT in 2014 will help you to crush your other goals – ME @ Week 49/115 of Women’s Health and Fitness Magazine 2015 Cover Model Comp!


I’m convinced that getting fit and in incredible shape can transform other areas of your life. As I am now at week 49/115 of my METABOLIC PRECISION Body Transformation I do WALK THE TALK with every word in this post.


Well for starters by following a workout schedule typically means you wind up scheduling other parts of your life as well.

Hitting goals of any type is all about “focused effort”… and repeat.

Unfocused effort is a dream killer.

I would have to say the ability to focus on one thing at a time, is the #1 skill you are going to want to master…if you want to be a high-achiever.

What I like about the gym is that it is the one place where you really can’t multitask as you need to devote your attention to the movement your are in… and repeat.

You can’t check Facebook or Instagram when you are doing a set of curls.

Working out can and will teach you to focus on one thing at a time if you choose. 

If you can treat other areas of your life – like your workout, OMG

…you will be SHOCKED at how much you can accomplish.

For example…if you want to write a book, block out 90 minutes for 4-5 times per week where you write without distractions.

This means:

– without checking your email; and

– without checking Facebook.

You could probably write 1 non-fiction book a month if you had that type of focus.

The same applies with mastering any skill like playing piano, learning to golf, building an online store, writing a blog etc.

So In 2014, I challenge you to avoid the trap of being constantly distracted!

When I’m out having coffee with my friends, we have a rule that it is NOT okay to constantly check your phone and hence they stay in our handbags on silent.

It’s actually more of an unspoken rule.

So rather than checking our phone we deeply embrace enjoying the company of the people around us.

You see…I believe you need to do your best to cultivate the skill of focusing on one thing at a time in every area of life as our lives are cluttered with multitasking that stem from social media, family rituals and hectic professional demands.

This constant state of multitasking leads to shallow experiences.

You never fully engage with what is in front of you in the NOW.

Your know that feeling when your mind wanders instead of fully enjoying and appreciating life. 

Light bulb moment: Instead of hitting goals and enjoying life,

… you are just busy being distracted.

Turn your awareness to focusing and accomplishing one thing at a time in 2014 in every layer of your life. Your will enjoy the gifts in this process of DOING the BEING. These gifts are priceless memories and shared experiences that BEING the DOING distracts us from. xx

P.S. By FOCUS we begin to ALIGN our energy to WHAT SERVES OUR GROWTH BEST! Having just said this I am living this mantra as I move my Women’s Health and Fitness Magazine 2014 Cover Model Competition to 2015 to allow space to transition my business into the next level and devote time to my family life.


HAPPY NEW YEAR – ME @ Week 36/52 of Women’s Health and Fitness Magazine 2014 Cover Model Comp!


I hope you all had a good Christmas holiday and that you are looking
 forward to the New Year.

I know I am, and as I take a moment to reflect on 2013 
and say goodbye to the year, I think of this past year with much joy and happiness. 

For me, personally, 2013 has been a big year. Our studio Be Fit Hub thrived as well as found direction with aligning our concept with the movers-and-shakers of the ‘Fitness Industry’ – “Metabolic Precision”. I also completed my first Power Foods Diet Body Transformation and now into my next chapter of Body Transformations under the Metabolic Precision Nutrient Timing and F.I.R.E. i.e. Focused Intense Resistance Exercise protocols.

2014 will be filled with challenges both personally and professionally. Becoming more proficient in my surfing skills as well as spending more time with friends and family is a must! My ongoing Body Transformation goals are a given and create the structure from which to launch into all my other goals and daily pursuits… I am so looking forward to having a Mentor (an amazing soul that you only have to look to his life – professionally as a Metabolic Precision Educator, Studio Owner, Bodybuilding World Champion and devoted father and husband – to know that the learning curve will be steep and rewarding) to encourage me to shape my mind and body for the best version of me to date! On a business level I/we are inspired to create a community as well as framework for people to discover the wealth of health that only ‘real foods’ nutrition and a ‘precise training plan’ can deliver.

For my clients, readers, friends and family – I also want to motivate you to push yourself harder, and to always be the best version of yourself. I’ll be by your side on your journey so that you’re never alone. We’ll set up 
goals and reach them. 

Although I don’t really believe in New Year’s resolutions, 
what I do believe is that it is a good time to set the record straight with yourself, take a moment to reflect on your life, determine where you want to go and write down small, attainable goals towards your bigger goals.

Who here is ready for 2014?

What are you doing to set 
yourself up for a happy and successful 2014?

Lastly, I would like for you to look back at 2013 and find something to be grateful for as there is always something to 
be grateful for. 
I wish for you a wonderful year to come. I wish you good 
health, love and lots of happiness.

Big Hug xx




With the end of year Christmas Parties for school kids, corporates, neighbours, friend and families happening each week so many clients had the same question:

“What do I make to take that is healthy to the Christmas Party?”

My thoughts here are start with a favourite and create a healthier version of it.

So this brings me to a timeless family classic – CHOCOLATE BROWNIES… The kind you buy in the magical box at the supermarket, then add water and egg, and fabulous brownies at your fingertips! I have always used the ‘White Wings’ Choc Chunk Brownies mix and to make the batter last longer as well as be healthier follow this slight variation of the recipe below.

Note: A gorgeous client of Be Fit Hub – Marlene, kindly made my healthy version of CHOC CHUNK BROWNIES for our studio’s Christmas Party and they were a hit!!! Moist, delicious and just a delight served alone or with a dollop of ‘Whey Whip’ Vanilla Protein Ice Cream.


2 Scoops x ‘Power Foods Diet’ Pure Whey Protein Powder

1 Box x ‘White Wings’ Choc Chunk Brownies Mixture

1 Cup x Egg Whites instead of 2 x Eggs as per ‘White Wings’ Choc Chunk Brownies Mixture

1/4 Cup x Oil

2 Tablespoons x Water



1. Place all ingredients in a bowl and mix with a wooden spoon.

2. Bake at 180 degrees for 30 minutes as per directions of ‘White Wings’ Choc Chunk Brownies Box.

3. Remove from oven and wait to cool before cutting into bite size cubes.

ENJOY with a SMILE with those you love! xx


Be Fit Hub Christmas Party 2013

BODY SHOT & COACH GEORGE FEEDBACK – “Metabolic Precision” Week 33/52 of Women’s Health & Fitness Magazine Cover Model Comp!


Pic Stitch of Sofija
from Week 1/11  (January 2013) of “Power Foods Diet” Body Transformation
to NOW Week 33/52 (December 2013) of next Body Transformation
for Women’s Health and Fitness
Cover Model 2014 Competition
6 days till #Christmas  and we’re both #soExcited
Sofija’s body shape and body composition is a result of:
#metabolicprecision Nutrition Timing
F.I.R.E. i.e. Focused Intense #resistancetraining
Get the body you desire in 2014!
It’s not too late to start training:

DON’T EAT THEIRS..OURS IS BETTER…NOT!!! – ME @ Week 33/52 of Women’s Health and Fitness Magazine Cover Model Comp!


Metabolic Precision has had such a positive effect on my outlook on life, my health and business. All is now richer in integrity as purpose has been refined and processes reset to reach the newly defined goals.

We need to stop ‘crying wolf’ and ‘take responsibility’ for our own lives and every decision that we make from menu planning and exercising to housekeeping and our kid’s sports.  We need to stop planning for the right moment and take action in the only moment we have – NOW!!! We need to base those choices on where we want to head towards and that my friends is progress… Why sit with much of same and sabotage your evolution? 

Let’s look at body image and its close cousin body composition. We know from science that food is 70% of your body’s condition and exercise shapes the form that you have achieved from eating what you eat… As that ‘oldie but goodie’ saying goes: “YOU ARE WHAT YOU EAT!”

Let me share with you the words of Metabolic Precision’s Science Editor Michelle Adams in response to investigating claims made by a massive fast-food chain as she settled in to a relaxed night of her favourite television series ‘Law and Order’:

“Voila! Guess what I found..nothing that surprised ME..but maybe something that will surprise YOU. Subway’s Orchard Chicken Salad Sub (6 inch) comes in at 370 calories while Burger King Whopper Jr. has 340 calories. The Orchard Chicken Salad Sub also has 560 mg sodium and 54 grams of carbohydrates, 14 grams of sugar and 20 grams of protein.  Whopper Jr. comes with 530 mg sodium, 29 grams carbohydrates, 6 grams of sugar and 14 grams protein.  Hmmmmm…maybe that sub isn’t better than that greasy burger after all.

What about this commercial

Ok, let’s look at the Black Forest Ham (6 inch) 290 calories (up to 350 depending on the cheese you pick) 830 mg sodium (not to forget add 200mg for cheese), 46 grams of carbohydrates, 8 grams of sugar and 18 grams of protein.  Roast Beef (6 inch)? Three hundred twenty calories, 700 mg sodium, 45 grams of carbohydrates, 7 grams of sugar, and 24 grams protein. Again..sub not sounding like a better option.”

Look don’t take this the wrong way… NO ONE IS SPOON-FEEDING YOU THE LARGER THAN REQUIRED PORTIONS OF CRAP YOU PUT INTO YOUR BODY WEEK IN AND WEEK OUT! YOU ARE SITTING ON THE FENCE loving the idea of being in better shape and feeling fitter and most importantly becoming the healthiest version of you… So if what you are doing now is not getting you closer to this ideal CHANGE YOUR DECISIONS AROUND THE BEHAVIOURS THAT INFLUENCE THIS OUTCOME. Start small i.e. begin your day with an egg white omelette and vegetables and quit juice or soft drinks in the first week.. build from there the positive lifestyle habits. In essence, EAT CLEAN TO FUEL YOUR BODY AND YOUR TRAINING!

Signing off now at week 33/52 of my Metabolic Precision Body Transformation.



RANDOM 12 WEEKS MEETS EXCEPTIONAL RESULTS – ME @ Week 32/52 of Women’s Health and Fitness Magazine Cover Model Comp!


Without intentionally setting out to do a 12 week fitness challenge of any sort I found myself in a Post-grad Nutrition weekend intensive and the lecturer informing us of a Body Transformation Challenge that their program undertakes twice yearly with the next commencing the following Monday.

One thing I have learnt in life is that there never is a perfect time… Perfection arrives in accepting imperfection without attachment, judgement or reaction.

On a practitioner level these thoughts went thru my mind:

1. How am I to convince a client that this protocol may be the best option to facilitate positive lifestyle changes without experiencing this for myself; and

2. Promise to self to hold integrity to my professional mantra “WALK YOUR TALK”!!!

What a steep learning curve the Metabolic Precision 12 Week Challenge was… Delivering ALL as it said it would in its science based approach to reprogramming your metabolism.

I became the client and learned to eat with precise nutrient timing to match my training goals.

Achieving every week: greater fat loss, increasing lean muscle mass whilst maintaining strength gains in each F.I.R.E. and I.C.E. Training session…

FOR ME this has been the most rewarding Body Transformation experience thus far! Yes, more to come… Just love feeling fitter! 

Signing off now at week 32/52 of my year-long Body Transformation. Thanks to ALL my Metabolic Precision Peers and Educators and Coach George for your support! xx

WE ARE METABOLIC PRECISION ATHLETIC CONDITIONING SPECIALISTS – ME @ Week 31/52 of Women’s Health and Fitness Magazine Cover Model Comp!


As said so well by my Metabolic Precision Specialist and Mentor

as well as accomplished bodybuilding competitor – 

also  awesome Human – Joel Dickinson:


“As I write this, I am in deep recovery mode. Not from any recent training work for me personally per se, but rather an EPIC weekend of good times, good laughs and intensive coaching with the latest batch of MP Certified Level 3 Athletic Conditioning Specialists. It was like a WHO’S WHO of PE. And it is only now, Monday, that it has really hit me (again): to know my purpose! Now I didn’t say ‘place’ so please play nice, but I know my purpose… I know why I am here.”


Ditto Josh… For me it’s Tuesday and likewise – WOW – what an amazing experience MP Level 3 was on a professional and personal level! Power Training and Athlete Nutrition that we now know how to confidently create and execute for the amateur to the professional athlete in any sport or stage of life.

I trust in that we all have a divine purpose and know now to allow for paths to cross as all is to refine your connection to your unique purpose and inspire you to stay true to your goals.


This weekend was lessons – really blessings – with sharing and learning from the best Personal Trainers, Professional Athletes/Competitors, Nutritionists and Business Mentors on EARTH! 


We all share the DREAM to LIVE to our HIGHEST POTENTIAL and help others to be guided to their BEST VERSION of MINDSET and in time embody their OPTIMUM FITNESS BODY and embrace a HEALTHY LIFESTYLE. Then we do it all again… as we pay it forward by LEADING BY EXAMPLE or as that old saying goes “Walking the Talk… Actions speak louder than words…”

Signing off now at week 31/52 of my current Metabolic Precision Body Transformation…With new goals to demolish in the next year ahead… A vibrant fusion of advanced nutrient timing, physique training under the strategic guidance of a Mentor and scientifically proven system that guarantees results and clarity within the process that settles for nothing less than SUCCESS!!! xx