Panpacs 2016 Fitness Challenge

In 2014 my first individual CrossFit competition was the Pan Pacific Masters Games Fitness Challenge.  My training buddy Robyn had signed up to do it and talked me into doing it with her.

The Pan Pacs are every 2 years, so this year it was time to re-visit it.  I have been training for the past 6 months building up to it as an individual competition.  It scared me and made me excited at the same time.  Its scary to comit to something, because it pushes you outside of your comfort zone … it would be much easier to not do it.  It is a 3 day event, with 9 workouts over the this time.  As much as it scared me to think about it, I am a goal orientated person, so having a goal makes me focus and keep my training on point. I did this over the year.

Coming into this years competition, I felt much more ready.  It was timely that my sister gave me a book called the Kindness Pack.  It talks about not comparing yourself to others, and about doing your best … because it is about your journey.  This is the outlook I have had coming into this competition.  It helped me settle my nerves, as last time I was so nervous I felt sick the whole week before.  This made me not enjoy the process so much, so this time it has been alot more fun.  I was still nervous – however I have learnt how important it is to have nerves as they are part of the process of getting your body ready to compete.done

Day 1 started with a 1RM Snatch.  I will be honest and say I have done a lot of work on my lifting, and have been a little frustrated that my numbers especially with Snatch have not moved very much.  I know there are some reasons for this, however when you work hard it is still frustrating.  Gary told me the night before I was going to get a PB, and he was right.  I lifted 57kg for my snatch … I was elated about this.  So it was a good start to the competition.  We had 4 workouts the first day, so it was a heavy duty day.  They were tough workouts too.  Luckily Movement   were at the event.  So I was lucky enough to see them each day for massages … this was such a blessing.ppmg1Day 2 we had 2 workouts, both pretty tough workouts – however, it was so nice having the afternoon off and being able to have extra recovery time

What is so cool about doing something like this is the people you get to meet, new friends you make.  Its about the people.  I am lucky to have made so many cool friends in this sport, and this weekend I get to see lots of them and have a good laugh.

Going into Day 3 the body is always tired.  3 workouts to go and the first of the day is a tough one.

Eating well and hydration is super important throughout the event, so you can recover for the next workout.  I have been following Libby Wescombe’s eating plan for the past 10 weeks, and it has helped me get prepared.  It has worked really well for my energy and performance, so I prepared all of my food before I came.  This was so perfect as I didn’t have to think about what I was doing.cleanladder

Day 3 I had a pretty substantial lead, which really took the pressure off.  Although I was nervous about the clean ladder, as I knew I could not clean 85 kg, so I knew i was not going to finish it.  Therefore I decided to go as hard as I could early on, and suffer the consequences with my heart rate.  This plan worked … and even though I did not finish the ladder, I was still able to win the event.

I was thrilled to finish the 3 day event with another Gold Medal.  Back to back gold medals in my age group … was a great feeling.  It was a super fun 3 days, with awesome people, great workouts that tested us and beautiful weather.  The location was spectator friendly.  gold

I really love what I do  … so being able to set a goal, then head along and enjoy the process was really great.  Competiting definitely is a different dimension to training, and you have to enjoy the process of competitng as it pushes you out of your comfort zone.  This is where I learn the most about myself though.  So now its time to re-group, re-focus … as I know I am much more motivated if I have a goal in mind.  The CrossFit Open will be starting the end of Feb … time to get back into it.


if you have someone who needs a little bit of motivation to keep their goals on track, a perfect Christmas gift may be something from    pick something that is meaningful to what they are working towards, or create something specific for them.  Surrounding ourselves with positivity and motivation is super important … this is a great way to do so



Brisbane Fitness and Health Expo 2016

Loved heading to the Brisbane Fitness & Health Expo 2016 yesterday.  One of my friends was lifting in a weightlifting competition, so I was excited to watch her.  She did a great job and lifted really well getting 2 PB’s.  Weightlifting is a hard sport, it has alot of pressure and there were many people there, which increases the nerves.


It is always interesting seeing what is at the show.  So many different things to check out … fashion, supplements, equipment, people.  There were lifting compeitions, body building competitions, weightlifting, workouts, personalities ….   well worth going and checking it all out.inba

I met up with Stephanie, who I follow and have been in touch with on instagram @stephfitmum  She has one of the Fit & Style bracelets – a fit mum bracelet, as she has two little ones.


you can find the fit mum bracelets here



Eating Plan Update

I had every intention of blogging weekly my journey with my eating plan, sometimes being a mum of 3, running a business, training CrossFit and running a house I do not keep on top of everything.  I guess this is one of those times.  School holidays especially tip me over, as I try to balance enjoying having my kids home and my normal responsibilities.

So school is back, I am trying to catch up with getting my newsletter out (which is a week late) … and finally a blog about what is happening – I can hardly believe it’s the 5th week … seems to have gone fast.

The first week on the program was new and exciting, and I got into it with gusto … what I have learnt is that the more organised I am, the better the eating goes.  The plan Libby made for me is based on macros and I’ll be honest, I don’t understand how all that works, which is why following the plan is even easier – as I don’t have to worry about that part of it.

I have noticed quite a difference in my energy, and my performance with training.  I have had a few times of hunger – mainly at night. I guess I usually don’t allow myself to be hungry.  I found it quite easy to stay on track, until this week.  The weekend before last we had functions on every night, so I fell off the wagon – I got back on track this week, although … I am not sure if its hormones at play, or just having a hiccup in the program that has thrown me off. I have stuck to the program this week, it has been more challenging –  I have found my motivation to be testing me.  I guess we have to stay realistic that it will not always be easy …

here are the comparisons from day 1 until this morning – which will be 6 weeks  (still find it confronting posting these) hair out are the photos taken today, hair up are day 1




I have just competed at Allstars this past weekend (I actually started writing this post last week and didn’t get it finished) so I will need to sit and plan the week out and get organised as I couldn’t on the weekend.


remember to grab some wrist inspo here, like Robyn … a great way to keep goals on track.  Find out more here


Time to get on with this Monday … so much to do this week.  Eldest daughter turns 18, so its going to be a busy week.  Hope your Oct is off to a good start …. and have an awesome Monday. xxx

Monday Motivation – Paleo Muesli Bar Recipe


I know why I don’t go out very often now.  We celebrated a friend’s birthday on Saturday night – was such fun, but my goodness …. recovering isn’t so good.  I guess that is why you are supposed to party hard when you are younger …

So, even though its been a slow start to the day (cause my eyes don’t want to open) its back on track this week.  I did do some meal prep yesterday and prepared lunches for a few days, so I have a healthy start.  I will also make another batch of my Paleo Muesli Bars today … they are my favourite snack right now along with the Blender Banana Bread (which I keep in the freezer and take out as needed)

Give these a try, you can add whatever you like to make them yum.  I use Quinoa flakes instead of rolled oats as oats do not work well for my digestion.  Swap it out if you prefer oats.


Paleo Muesli Bars

  • 1 cup Quinoa Flakes
  • 1 cup coconut
  • 1/2  cup of sunflower seeds
  • 1/2 cup pepitas
  • goji berries or cranberries or apricots (chopped) approx 1/2 cup
  • seasame seeds
  • sometimes I add LSA or Macca powder
  • 1/2 cup coconut oil melted
  • 1/2 cup rice malt syrup
  • 1-2 teaspoons vanilla extract

Pre-heat oven to 180 degrees C.  Line a tin with baking paper.

mix dry ingredients together.  Add wet ingredients and mix well.  Depending on how many extra things you add, you may have to add more wet ingredients …. once it is combined it should stick together nicely … if it is too dry it will not stick together

push into tin, flatten out (i use a palet knife) bake for 20-25 mins or until brown.musleibar2

Slice while warm, store in airtight container.




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



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 – Slow Cooker Lamb Curry

Working from home has its perks.  I am lucky enough to work my schedule around my kids and get to be a part of what they get up too in life.

It has its challenges also … having an office at home, I feel pulled to work all the time.  I have to try and have self control and switch off, instead of working 24-7.  This can be very difficult.  It also works the other way, when I am supposed to be working – there are endless “home” chores that can be done like washing, cleaning etc …

I try to plan my day the night before … getting the house chores done before work hours start.  If this does not happen, they have to wait until I get a break or at lunchtime.  I also have to try and disconnect from social media at night … and even through the day when I am trying to work, as I get very distracted with it.planKnowing what we are having for dinner is a big part of weather my day goes well or not.  I know that sounds silly – but if it is left to the last minute, I just seem to go to pieces and it takes me twice as long to get it done.

I also use a diffuser when I am working.  I usually put an uplifting blend in – my favourite at the moment is Grapefruit and Peppermint.  This seems to keep me awake and focussed.

Having my snacks, and lunch prepared also saves me time.lambcurry

This lamb curry recipe I popped in the slow cooker last week … I used lamb pieces on the bone that the butcher had for curry making, but any type of lamb would work.


Let me know what you think xxx

Here is to a productive week :-)



Monday Motivation – Battling Cold & Flu Season

The change of seasons often bring about the colds and flus.  We have had a few bugs popping up in our house, and of course I am straight onto it with healthy remedies.  Keeping the family healthy is a must … or one of my goals.

For sore throats we use Lemon essential oil and a teaspoon of honey.  You can take it just like that, or with hot water as a lemon honey drink.lemonoilThe Thieves Oil is a blend of different essential oils that is highly anti-viral, antiseptic, antibatcherial and anti-infectious.  It was created from research based on a group of 15th century thieves who rubbed oils on themselves to avoild contracting the plague while they robbed the bodies of the dead and dying.  The thieves were forced to tell their secret and disclose the formula of the herbs and spices in exchane for a more lenient punishment.

The Thieves blend is made up from Clove, Lemon, Cinnamon Bark, Eucalyptus Radiata, Rosemary.

If I feel like I am fighting sickness, I actually take a drop in water and swallow.  It is a strong taste, but I don’t mind it. My girls will not take it this way, so we put it on the soles of our feet (as the pores in the feet are bigger and absorb the oil faster) I also put it in the diffuser so it kills any air borne germs from spreading.  thieves1

Contact me here if you would like to order the Thieves blend to try.  I have some new USB diffuses to sell, that are just perfect as they are small enough to be portable throughout the house, take to work, or even travel with.  If you would like to grab one of these email me here  as they are going fast.  They are $39.95.diffuser

of course Chicken Soup is a go to when you are sick.  Do you have a favourite recipe to use?

My main focus is to put off getting sick.  I hate feeling unwell, and do not have time!  So getting enough sleep and looking after yourself will enable keeping in front of it.

These Thieves recipes are worth a try too …


here’s to staying healthy this winter xxx

I got up early this morning and made some snacks for the week – I know alot of people get their food ready on the weekend, but sometimes that just does not happen.  So early monday morning is a good time for me … it makes the week so much easier, if you have healthy snacks on hand.


hope you have a great Monday