Life feels so much better when you Love, Challenge and Nourish your Body!

 

Donna is a Sydney based health and fitness gal with qualifications in Personal Training and Food & Wellness Coaching. Donna’s services include professional health and nutritional coaching; weight loss programs; personal & small group training; and women’s boot camp sessions.

Let’s make some realistic New Year Resolutions

Happy New Year! I hope you had a fabulous Christmas and New Year’s Eve.. Where does the time go? All the planning and preparation for the festive season and then BOOM it’s over and I don’t know about you but I’m feeling freakin exhausted and I know exactly why! BECAUSE I have done NOTHING but EAT & DRINK for TWO SOLID WEEKS!!!! But it’s been food I would never ever over indulge in as often as I have… chocolate, sugar, alcohol, cheese and crackers, wine, champagne & beer. You name it I’m sure I have consumed it! I don’t think I have really sat down and eaten a proper dinner (meat & veges/salad) for over a week and my Green Smoothies, what the f*#k happened to them???? The last few nights I’ve been going to bed saying “Tomorrow it’s all over, it’s time to get this crap sorted out once & for all.. you’ve fallen off the wagon, you know what you need to do!” Does any of this sound familiar to you? Have you over indulged or have you managed to stay focused? If you have stayed focused and on track, I applaud you! I however, have done everything I said I wouldn’t do and that includes, beating myself up over it. When you start feeling like this, it is so easy to start thinking what drastic measures you may need to take to get those extra couple of kilos off quickly! Do I do a juice detox? Do I just starve myself? Do I cut out carbs completely? Do I get up at 5am and run my butt off every morning? Now there isn’t anything wrong at all with going... read more

Christmas Tips to stay Healthy over the Festive Season

Well the Festive Season is well and truly upon us and after the busy week I’ve had attending functions I knew I had to jot down my  “10 TIPS”  to surviving this jolly season, so we all don’t have a complete blow-out! 1. Don’t STOP your Training! Most gyms are still open apart from the public holidays, trainers are still working and if you’re lucky enough to be away on holidays then do other things. Use the outdoors like the beach or a park, go for a bush walk, try a bit of paddle boarding or body boarding. Anything that gets your heart rate up gives you your cardio workout and there are plenty of body weight exercises you can do for your strength training.   2. Sit at the end of the table: Most food platters and nibbles are placed in the centre of the table so if you sit closer to the end you have to excuse yourself continuously as you lean across the person next to you to grab another handful of nibbles. Believe me, it will stop you from shovelling them in when you have to keep leaning across someone.   3. Have a meal before you go: If you are attending a function that is serving nibbles and finger food make sure you have a proper meal beforehand. You will be satisfied and less likely to want to overeat the nibbles.   4. If you are the Entertainer then have healthier options: It’s YOUR home so you can serve whatever you want and your guests will enjoy lighter, healthier food as we all get TIRED of... read more

Is Personal Training worth the money?

How many times have you set new fitness goals for yourself only to lose interest in a couple of weeks?  Don’t beat yourself up about it, we all need a little help sometimes.  Personal trainers are not just for stars, athletes and the wealthy, we all can benefit from working with a trainer. When you choose to work with a trainer, you are truly investing in your health and well-being. As a trainer, mother, business owner and an all-rounder health & wellness junkie, I still have days where I struggle with the same flux of motivation that many of you do to get to the gym and work my butt off. If you want some one on one attention to help you achieve your fitness goals, then personal training is for you. So now, let’s take a look at the reasons why you will achieve more working with a personal trainer.   Accountability and Motivation: They are experts at holding you accountable! You will have set appointment times &  they will be there waiting for you with a smile on their face each and every time you show up. They will help you to develop your own personalised goals and to also develop a realistic and achievable plan to attain these goals. You have your very own CHEERLEADER, believing in you even when you are feeling at your lowest and don’t believe in yourself.   You Will Develop a Routine: You will be trained using the most effective ways to help you get to your fitness goals. Your PT will work with you to develop a routine that makes sense and is... read more

Healthy Lemon, Salt & Pepper BBQ Chicken Breast

Healthy Lemon, Salt & Pepper BBQ Chicken Breast Ingredients: – 1 Average Sized Chicken Breast (113g) – 1 Tablespoon Of Extra Virgin Olive Oil – 1 Tablespoon Of Lemon Juice – 1 Tablespoon Of White Wine Vinegar – 1/2 Teaspoon Of Black Pepper – 1/2 Teaspoon Of Salt Instructions: 1. Place the black pepper, extra virgin olive oil, lemon juice, white wine vinegar and salt in the mixing bowl and mix them together with the wooden spoon to form a marinade. 2. Once the marinade ingredients are fully mixed, add the chicken breast to the mixing bowl and coat it fully in the marinade. 3. Once the chicken breast is fully coated in marinade, pour the chicken breast and marinade into the sealed container and refrigerate for a minimum of 4 hours to allow the marinade to fully soak into the chicken breast. 4. If you have time, turn the chicken breast halfway through to ensure that the marinade soaks into it evenly. 6. Cook the chicken breast for 5 minutes on each side on a medium to high heat in a pan or even better on the bbq. 7. Enjoy the healthy lemon, salt and pepper barbecue chicken breast with a selection of vegetables or some salad.... read more

The Yo-Yo Dieter- Do you know her?

You’re ready! You’ve procrastinated long enough! That was your last piece of chocolate… ever! No more cakes, take away or alcohol. Starting tomorrow you’re (back) on a diet!   Does this sound familiar to you? Are you this person, or have you been this person? How did you go?  Was it easy?   Did you stick with it?  Maybe you failed on one or more occasions? You finally decide (once again) you are ready to tackle this journey to a fabulous new fit and healthy YOU. You do your research on the latest diet the celebrities are on and they ARE dropping kilos! So you purchase the expensive book that promises that this is all you need to stay on track. You read it and although it hasn’t actually given you any type of weekly eating plan, training plan or even a shopping list you need to succeed, you think it HAS to work as every celebrity swears by it! You’ll be ok, you’re feeling ready and confident so you’ll just work it all out as you go along. So what happens next…. A few weeks in and it FAILS… again! You are hungry, cranky and feeling like life sucks and it just isn’t worth it! You wonder what happened this time. You were motivated and you had mentally prepared yourself for the tough road ahead. YOU WERE READY TO MAKE THIS SHIT HAPPEN, once and for all! Do you happen to know this girl?        Oh, I know this girl so very well! She always online and she downloads every free or reasonably cheap eating plan, 21day bikini body... read more

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