Fitness Friday – Gratitude for Winter

I’m a summer girl.  I love summer – the heat, sun, beach … all the stuff that goes with summer.  So when winter rolls around I have to make sure I am ready to get through it.  Not that our winters are even that bad – that is why I live here in sunny Queensland because our whether is beautiful.  It can still effect my motivation to eat well and train.  I am a firm believer about gratitude – and being mindful of what good things are happening.  So here is a little “Gratitude for Winter”

  • Can wear different workout gearmotivated
  • Not so hot, don’t sweat so much
  • can eat comfort food (mindfully though)
  • slowcooker saves the day – love the slow cookerpp4
  • can run at any time of the day (summer here is too hot to run mid-day)
  • exercising keeps you warm throughout the day or at night (once you have your workout done, your body heats up and keeps you warm)
  • nice sleeping weather
  • because I’m a super busy, active person the winter months naturally make me want to slow down and relax
  • winter pjs
  • soup
  • different veges and fruit in season to use
  • hot breakfasts

so this is the start … add your own to the list.

Obviously the benefits to training and eating well through winter is it is much easier to have a routine you stick to no matter what the whether is doing.  Then your health stays on track and you feel great all year round.


If you need a little extra motivation to stay on track this winter – or you have a goal you are working for then a Fitness Jewellery or Accessory piece might help you stay on track.  Get 10% off your first order – check out some inspo here   STAY


Monday Motivation – Food Inspo

Happy Monday …

hope you are feeling motivated, and ready to smash the week.  Its hard, because sometimes you just do not feel like it.  I am lucky, I do feel that way today – I think probably because it poured with rain here yesterday, so I could potter around and get organised.  I also did some cooking, made a big pot of Ham Hock soup.

I have had a few questions about which cookbooks I use and what I eat.

Here are my favourite go-to cookbooks at the moment.cookbooks

Pete Evans, Sarah Wilson and Gwenyth Paltrow.  In saying that I kind of come across things on Instagram these days and try them out also.  I did sit down yesterday and go through my books, as I feel like I have been cooking the same things lately – so needed a change.

I think it is important to experience and see what works for you.  I personally know I cannot tolerate alot of grains, so i keep them under control and do not eat them alot.  I do not eat dairy because it gives me sinus infections, and sugar is just not good for anyone.

I definitely think taking the guess work out of what you are going to eat helps, so planning out your food for the week is super important.  Because I train at night, I need to know what we are cooking so I have it organised and ready to go.smoothie

Smoothie of the Week

  • 1 frozen banana
  • 1 tablespoon nut butter/almond butter
  • handful Kale
  • 3/4 cup frozen blueberries
  • 1 scoop Nectar of the Gods by Urban Muscle – use some maple syrup instead for a little sweetness
  • 1 cup almond milk

blend till smooth – purple smoothie today!


need some extra motivation?  you might like to check out some of the new Fit & Style pieces here 





Fitness Friday – Recovery, What I do

It does not matter what type of exercise you do, recovery is very important.  I train 6 days a week, and lift heavy so recovery is super important.wallballs  As I get older, recovery becomes more and more important, this is because it seems to take longer (damnit!) So I use whatever I can (that is healthy) to help that process.

I think it is important to trial different things and test them for yourself.  I am going to share some things that I have found work for me and make a difference.

  • I take Magnesium before bed and also fish oil which helps with inflamation.
  • espsom salt bath (add your fav essential oils too)
  • deep relief essential oil roll on, pan away essential oil blend and peppermint oildeeprelief
  • foam roller, trigger point balls …. help to get sore spotsroller
  • romwod … daily romwod for stretching and relaxing definitely helps
  • protein ..  I use Urban Muscle Nectar of the Gods
  • BCCA – I use Resurrect by Urban Muscle – awesome stuffresurect
  • Eat clean, good food – helps fuel your body well.
  • SLEEP … get a good 8 hours of sleep a night.  I help this process by using Lavender essential oil in my diffuser – cannot live without this! makes me sleep really deep



Fitness Jewellery – Update

Wanted to check in and update you on what is happening with Fit & Style.  Everyone needs some inspiration and motivation from time to time.  Sometimes we need it more often …
I believe in positive affirmations.  Surrounding yourself with positivity and encouragement.  Sometimes you have to be your own chairleader.  The fitness jewellery does a great job of this.  Its always there on your wrist or around your neck giving you the positive vibes.

I have just added new Pewter charms to the collection.  I have always used sterling silver charms, which are alot more expensive as you pay for the material, but it does not permanently tarnish like the fashion charms.  The pewter charms will not tarnish, which is perfect for those of you who want to train in your pieces.  The bracelets are leather and stone bead so stand up to a good training session … now with pewter charms they will not tarnish and discolour.pewtercharms

These charms are also a little smaller, which are perfect for the bracelets – therefore not too heavy.prun

I have also added some stainless steel charms to the collection.  These will be perfect for longevity in the keychain dept. And also there are gold and rose gold kettlebells which will be available in necklaces.  If you would like to be the first to order a gold or rose gold kettlebell necklace contact me here as there are limited numbers and they will sell fast.

Good quality is important … I hope you love these new options for inspiring pieces.pkb


Grab yourself something motivational here

Monday Motivation – Overnight Oats

Mornings in our house are busy, like most houses I assume.  Getting out of house on time, so everyone gets to school on time can feel like Mission Impossible.  I have implemented a few things to help the mornings stay on track.  My youngest has the most trouble getting it all done.  So now I have her get her lunch ready the night before (and I just make her a sandwich, roll or salad in the morning) I also make sure there are options for breakfast, having three girls – choices are a necessity LOL!  I also I have to think about what I am eating, and what I have to do.
Luckily our washing machine has an overnight timer, so often I have that loaded and it has done its thing ready to be hung out in the morning.  There is washing every day in this house, so getting it out of the way is winning.oats1

I have started making these Overnight Oats.  They are so easy, and you can change up the flavour depending on what you add to them.oats2

all you need to do is

  • 3/4 cup quick oats
  • 3/4 almond milk (or milk of your choice)
  • chia seeds
  • coconut
  • berries, banana or fruit of your choice

all you need do is combine the oats, i put a tablespoon of chia seeds, and the same(ish) of coconut – then top with the milk – give it a mix.  Cover and leave in the fridge overnight.  In the morning they are ready to eat.  I usually have a tablespoon of maple syrup, add strawberries and banana

ready to eat.  Super quick and super yum!  Give it a try and let me know what you think.

I am getting a few questions about what I eat and the recipes I use.  So i will do a blog post and explain what I am doing at the moment.  In my experience, you have to trial things to see what works for you as an individual.


we had a big arm workout yesterday, my favourite thing to use is the Deep Relief oil.  It is sooooo good.  Let me know if you want more info 


if you want to see each days jewellery post in action, follow fitandstyle on Snap Chat


Fitness Friday – Food Preparation

How often do you hear that it is not so much about the exercise more about the food.  They say it is 80% about the kitchen, which leaves 20% to exercise.http://When I was younger I used to go for a run so I could eat what I wanted.  To a point I could, however … it doesn’t really work that way.  It is a false sense of security.  Thinking, you have exercised for the day therefore you can have that piece of cake …  is not sustainable.   The reason is that as we get older, we need to eat less and the quality and quantity of what we eat becomes more and more important.

I know personally that the food I consume translates to my energy levels also.  If I eat crap, then I will feel crap.  So if I put good food in my body, I operate at a better level. food

To eat well through the week takes some organisation.  It makes the most amount of sense to do your meal preparation on the weekend, when you have time to organise yourself.  By preparing your meals for the week means you are planning out a good road of eating.  It is much easier staying to a plan when you have one set in place.  So start with working out what you are going to eat.  Shop and get the ingredients needed, then get to preparing.  It saves time through the week, takes the guess work out of it, and keeps you on track.foodprep

So if you don’t already, give it a try and see how your week goes.  Make sure to check the blog for recipes.



Monday Motivation – My favourite winter desert

Winter has arrived in Brisvegas.  It happened quickly, we went from summer to winter in 1 week.  I’ll be honest, I am a summer girl.  I love the sun, it makes me happy.  That is why we live in Brisbane, as we get a major dose of sun most of the year.

I do enjoy winter food, and I’ll be honest – i don’t hate winter, I just find it harder to get motivated, and I am not as excited about winter clothes.  I did take 2 of my girls shopping on saturday … i can’t remember the last time we went shopping, it was really fun.  I got a new jacket for winter, and winter dress, cute jumper and some new sunnies (which have been really over due)

So … winter being here, I will share my favourite winter desert right now.  It is dairy, gluten, and refined sugar free. We have Family Dinner night on sunday nights, so i made it for the family last week, and have made it twice more since then as it was so yum!  Tonight I made a single serve … so I am going to give you the quantities for this, as I think that is the hardest – when you want a desert, and you just want to make one for yourself.singleapple

Quinoa Apple Crumble for 1

  • 1 granny smith apple (peeled, cored and chopped
  • 2 Tablespoons Maple Syrup
  • 1 Tablespoon lemon juice
  • 1/4 cup quinoa flakes
  • 1/4 cup almond meal
  • 1/4 teaspoon cinnamon
  • 3/4 tablespoon coconut oil

pre-heat oven to 180 degrees C.

Grease a 1 cup capacity ramekin.  In a bowl add chopped apple, lemon juice and 1 tablespoon of maple and combine.  Add to ramekin.  In another bowl add the remaining ingredients and combine until resembles bread crumbs.  Top mix over apple and bake for 20 mins or until golden and ready.single apple crumbleENJOY!


I made this cute locket bangle today for a June birthday.  It has a custom made back plate with names on it, the June birthstone, Kettlebell, barbell and wine glass charms.  A meaningful piece with all her favourite things.  A cute gift idea.

Find out more here  locketbangle


Fitness Friday – Top 3 things for Longevity

We all want to live longer.  As you get older you start thinking about becoming older more.  I often catch myself thinking – as I look at an older person – this will be me one day.  A journey we are all on … longevity

I heard recently some of the latest research regarding “Longevity” and the 3 things it stated for a longer life.  I can’t actually remember the source to quote it.

  1. Leg Strength
  2. VO2 Max
  3. Body Mass Index

Leg strength being number 1!  As we discussed this, it became obvious though.  If you loose your leg strength, you fall, you end up in a wheel chair … and cannot fend for yourself.  A good excuse for squatting! Definitely makes me more motivated to squat more and work my legs :-)legs

The second two i was not surprised about … fitness and body mass index.  Generally if you eat well and exercise you are putting aging on hold.  Its a no brainer really.

So … get your legs working, eat well and exercise … turn back time!  Make it a way of life.

Some inspo on the way because STRONG IS BEAUTIFUL