goals

Goal Setting for the New Year

I love the start of a new year … a clean slate, the chance to sit and evaluate where you are at, what has been and what you want for the year to come.  I am a goal orientated person, so when I have a plan in place its easier for me to work for it.  It is when I am ambling along without direction that I loose my motivation.goals

In our family we enourage everyone to set personal goals at the start of the year … a way to create focus.  We also set family goals, goals for our marriage and business.  It is important to set a time frame to re-evaluate the goals maybe 3, 6 and 9 month check ins to see how you are going, and reset if necessary.

I like to make a list of what I have achieved from the year just passed, before I make a start on the new goals.  I think it is really important to recognise what you have ticked off your list, and the things you have accomplished along the way.  goals2

Then you can start of the new goals.  If it is going to be a difficult goal, then it is worthwhile breaking it down into smaller chunks and if you need help from external sources work out what you need or who you need to help you on the way.  If it is a goal that will only take 12 weeks, think of what you will back it up with after that goal is reached … then, you are not left aimless once that goal finishes.  Maybe confide in a close friend and tell them what your goals are, so you are making yourself accountable to someone else.  For example – for CrossFit I usually chat with my husband and my coach, so we talk through what I want to do and the plan for it.  This gives me feedback from them also … which I find valuable.

strongisbeautiful6Finally, surround yourself with positive affirmations and inspiration to keep you on track.  Our fitness jewellery is perfect for this …. constant motivation.  find out more here 

 

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Sweet Potatoe Hash Browns

I love sweet potatoe, it is one of my favourite foods.  This recipe from Libby Wescombe can be used for a delicious breakfast, side dish or even as a burger.  Give it a try …


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Sweet Potatoe Hash Browns

INGREDIENTS:

4 medium sweet potatoes

2 eggs, whisked

1/2 cup almond flour

2 teaspoons sea salt and pepper to taste

1/4 cup spring onions, chopped

1/4 cup coconut oil

INSTRUCTIONS:

Pierce one of the sweet potatoes with a fork. Wrap it in a damp paper towel and place it in a small bowl with 1/2 inch of water. Microwave for 7-9 minutes, or until tender.

Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato, and mash it with a fork.

Take the other 3 sweet potatoes and peel them. Then grate them with a grater using the large holes. In your bowl of grated sweet potatoes, add the previous mashed potato, the 2 eggs, almond flour, sea salt & pepper and spring onion. Combine with a spoon.

In a frying pan, pour coconut oil and heat over medium until your pan is hot. Then drop in sweet potato “cakes” in about 2-3 tablespoon batches. Flatten them with a spatula. Cook on each side for 5 minutes or until golden brown.

Once cooked, place on a plate with paper towels to drain the oil. Let them cool slightly so they crisp up before serving.

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NUTRITIONAL INFORMATION:

(Makes 9 hashbrowns)

Per hashbrown:

Calories: 137

Carbs: 12g

Protein: 2g

Fat: 9g

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Libby Wescombes Tips for the Holidays and Festive Season

Diet damage control tips for the holidays and festive season

 Stick with the 80/20 principle:

During the festive season, stick with the 80/20 rule. I personally live by this principle. Perfection is not necessary when you have consistently overall in your life. If you are making the right choices the majority of the time, this allows you to live a balanced lifestyle and enjoy treats as well, especially during a time like Christmas.

 

Stay active & keep moving even if you aren’t fitting in consistent training sessions:

Even if you aren’t training during the holidays, take the opportunity to be active outdoors. Soak in some vitamin D and make it fun. Going for walks, going to the beach, hiking, etc will also do you good and give you the opportunity to spend time with your friends and family outdoors.

And of course try to sneak a workout in wherever you can. Don’t be hesitant to break a sweat and do some quick intervals or a body weight workout if you can’t get a full session in. Even 15 minutes is better than nothing.

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Load up on salad & veggies:

Veggies fill you up, and you can eat a ton without blowing your diet. If you’re attending a Christmas dinner or get-together, bring salads & vegetables and eat it heaps of that first. After that, go to the protein sources. This at least gives you a fighting chance at not ingesting 10,000 calories in one night 😉 You can focus making really festive salads too. Rather than serving your protein (steak, chicken, prawns, tofu, etc) with bread or potatos, opt for a generous serving of a fancy salad.

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Create a calorie or macro buffer during the day:

One of my all time favourite tips is to save the bulk of your calories for your big meal, i.e. Christmas lunch or dinner. You can do this with macros too. For example, if you are a carb-rich dinner, you could save most of your carbs for dinner, and stay with protein and good fats the rest of the day.

 

Take advantage of all the fresh produce at this time of year:

The abundance of fresh produce at the supermarket this time of year (In Australia) means you have access to a massive range of fresh, wholefoods, bright juicy fruit and veggies. This means that you can serve up your friends and family meals and snacks that are wholefoods-based rather than processed and packaged.

Eat before you go to events:
This will stop you from snacking the entire time, and ensure you’re getting the right nutrition your body deserves. It will also help with those cravings! One of my favourite tips I tell clients is to have a protein shake before leaving the house. This curbs your appetite before you hit the Christmas brunch or eat out, it keeps your protein intake up, and it’ll minimise overeating.

 

Be smart with your alcohol choices:

For those who are looking for better options of alcoholic beverages, be conscious of the mixers you choose to mix your alcohol with. Choose soda water or water with squeezes of lime or lemon rather than soft drink. Choose your own squeezed juice over concentrated, store bought juice & choose spirits that aren’t creamy. (i.e. vodka over baileys). And of course it goes without saying but avoid binge drinking.

 

Relax and enjoy yourself

Festive occasions are supposed to be fun, happy times, and you should be able to enjoy yourself and not worry about calories and macros etc. If you are being consistent year round then why should you deprive yourself? Allow yourself to enjoy treats, but just keep a handle on things & don’t overeat. Christmas time shouldn’t be seen as an opportunity to binge but I think it’s important to let your hair down a bit and enjoy life as well. I know I will be 😉

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you can find out more about what Libby does and her 12 week Challenges at www.eatercise.com.au 

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Resolution Bracelet – New Years 2017

Happy New Year 2017

 

So …. what will you chase in 2017?  Before I start setting my new years goals I make a list of what I achieved in 2016 …. I think it is really powerful recognising your accomplishments and giving yourself a pat on the back.  Setting goals is an important part of having something to work towards ….

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Our Resolution Bracelets are the perfect wrist inspo to keep those New Years goals on track.  For the month of January we have 20% off the Resolution Bracelets to encourage goal setting and starting the year off with a crack.  Use code RES20 at check out.  Choose from a stone beaded bracelet or a leather band … and 2 charms.  These will not tarnish and will be a source of inspiration throughout the day to keep your goals on point.charmspewter-2Share with any other friends who are chasing dreams, and setting goals for themselves

Find out about our Resolution Bracelets here 

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