“What do I make for lunch tomorrow?” If you are like most of us (which we are sure , then you probably ask this question frequently and just know what it’s like to come home after a long day at work and have no idea what you are going to have for dinner. With most busy schedules nowadays, we often find ourselves reaching for a quick solution and more often than not, those ‘quick solutions’ tend to be fast food and other unhealthy alternatives.
We are sure that there has been at least one occasion where you have considered a meal service plan – but you just don’t know where to start or who to choose. Lucky for you we have compiled a list of 6 meal delivery services and how they may best benefit you and your needs.. But first, here is out top pick:
Chef Good - 10/10 Amazing!
All meals are made with locally sourced ingredients and are calorie controlled and handcrafted by real-life chefs. They aim (and well and truly deliver) a restaurant style, convenient meal delivery service that is always offering you something new and exciting – giving you a new menu EVERY week - Yep, you heard us! Adding in the option of both vegetarian and vegan meal plans also! Not to mention they are free of nasties, no unhealthy fats and sugars! How good?!
Does Chef Good sound like something that may fit for you? Then use special code BELINDA20 to receive $20 OFF your first order!
Too spoilt for choice? There are a range of local and nationwide services that are dishing up convenient and healthy meals that can be delivered right to your door, saving you the effort of cooking and washing up. Some of our other picks are:
At the end of the day, scrounging up the supplies to make a healthy and delicious meal can often seem like an impossible task – but here is where the beauty of meal delivery comes into light. There are so many different meal delivery services today that cater to specific customer needs. They understand that time is money, and that meal delivery saves you time – take the time to consider the shift to a healthy and convenient new way of life.
The year that we have all been waiting for; 2021.. it’s finally here! There’s something so refreshing about the start of the new year and we’re sure that you can all agree. Clean starts, fresh beginnings and new goals – just for YOU. One thing that 2020 had taught us was; ‘that the adversity we face and the resilience we respond with has the power to shape our lives. With each challenge, we are given the opportunity to persevere, learn and grow into stronger, more compassionate and more grateful human beings.’ (Cenera, 2020) .. and boy, does that pretty much some it up! In other words, it encouraged us to use this year to take the leap, to not waste your life waiting for the right time, but to simply say “Screw it, I can!”. Don’t waste time, start a new hobby, start that business, start a new healthy lifestyle, plan a small trip with your friends (where you can) and just take on that those things that you have been putting off for so long!
It’s time to take last year and leave it in the past (where it belongs!) and ask yourself; how can I do better? What big dreams do I have that will be plastered on the vision board of my wall? Take this year as a year to reflect on what once was and focus on what could be. Below we have listed 10 ways that we believe should be apart – if not be the central focus of your 2021.
1. Focus on the good!
2. Stop procrastinating & be more productive
3. Increase your motivation
4. Travel (with limitation, of course)
5. Keep a journal
6. Be consistent - in all aspects of life!
7. Dive into your creativity
8. Achieve self-positivity
9. Build new habits
10. Just HAVE FUN!
Have a fantastic New Year and remember, let 2021 be the year of you!
Ahhh yes, 2020... the year we definitely will never forget. It was a year that no one ever thought would cause this much impact, on almost every aspect of our day-to-day life. For most, being stuck in isolation meant that we had more time to really reflect and focus on our new profound sense-of-self. As humans, we all naturally tend to dwell on the negative implications of any challenge and from that, we are led to accept its outcomes for what they are – without even trying to see them in a different perspective. What we are essentially trying to say is that this year may have just been that ‘restart’ that we all needed. It was a time of new opportunities to slow down, relax and enjoy the simple pleasures that we may have not noticed or truly apricated before.
So, the next question really is, what are you trying to achieve by the end of the year that was, 2020?
The interesting thing about setting new goals at the end of a closing year, is that it helps you imbed new habits much faster. For some, people get a head start of their new year goals a way to turn the year around and make themselves feel more accomplished. Here are a few reflective questions that you can ask yourself to truly get a hold of your past, present and future journey. Grab a cup of coffee, find a calm spot and really draw into yourself. – if it helps, write down your answers! That way, in a year’s time when 2021 is over, you can see how far you have come and potentially use those answers as forthcoming motivation.
What have you accomplished this year?
What challenges have you faced this year?
Have you become more self-aware and more appreciative of the smaller things?
How have you dealt with these challenges?
How would you recommend someone else deal with these challenges?
How can I push myself to achieve and thrive even greater?
The main thing here is to make sure that you are going easy on yourself. Really look back at 2020 as the year that sculpted you into this new person that you may not have realised, was the person you have always wanted and needed to be.
Here’s to you and to the new chapter of 2021.
Here at MISSFITCO we strongly encourage prioritising your physically and mental health. As previously stated in our self-care blog, self-maintenance should be centred around all aspects of you daily life – as its overall aim is to help you spark the things that make you feel more like yourself and can be noted as being one of the key components when coping with any given situation – that being extremely vital now that we are leading into the hottest summer months.
When you think of summer, especially in Australia you think of the hot days by the pool or at the beach - relaxing without an absolute care in the world. But while that may seem extremely ideal, having some relief from cold and chilly days, it may also bring along various health problems like, dehydration, uneasy stomach, sunburn, dryness, bacterial infections and even heat stroke.
You may not see it now, but it is imperative that you are eating the right foods and exercising the right way to maintaining your fitness and health, that you worked so hard for months and months prior. Begin to reach for cooler, freshly harvested and lower density foods such as mangoes, watermelon, tomatoes, berries, oranges, celery etc. But there is only one overarching hydrating tool that will get you through the heat and that is WATER... and LOTS of it! Drinking water is extremely important as it help rehydrate your body and helps it function better. Make sure you push yourself to gulp down 2L water and ensure a well hydrated body. It is also important and interesting to know that you should not drink extremely chilled water as it will only wreak havoc on your health.
When it comes to your physical exercise, you will probably notice that your body will be producing more sweat and other potential skin issues a bit more often that you use to. This is just due to the fact that your body is constantly and naturally producing heat – our muscles, many chemical reactions work to make heat. That heat then essentially increases our overall body temperature and disperses this heat by you guessed it - sweating… And so, in response, our bodies sweat more in the summer temps.
A few tips when going about your exercise is to ease up! Take it one step at a time (literally). We always encourage you to challenge your bodies but sometimes it may get to a point where it gives you various signals that it needs to cool down and rest. If you normally run, walk or jog. Begin to slow down your pace. As your body adapts to the heat, gradually pick up the pace and length of your workout. Similarly goes for weight and HIIT training – your body will thank you for it!
According to various studies, it takes on average 18 to 254 days for a person to form a new habit – sometimes even less, depending on the intensity of the habit. Studies also concluded that, on average, it takes 66 days for a new behaviour to become instinctive. But the only downfall is that it can be just as easy to break out of a habit just as fast. The key to avoid this is to start off slow. Whether that just be to take a 10 minute walk each day and then gradually increase the time by an extra 5 minutes each day - you’ll be surprised with how well you can adapt.
A habit is something that progresses to become a part of your subconscious daily routine overtime. Creating healthy habits especially, can significantly benefit one’s mental health and wellbeing. A tip when trying to build upon habit, is to keep track of it. A diary (physically journal or online) may just be your best friend. Keeping note of small changes may just help normalise these habits. Not only with this help you prioritise your self-care, but you will be less likely to forget how far you have come in your journey – bringing you closer to meeting your end goals.
Below are just some simple healthy habits & tools that you can focus on to start your very own health routine journey:
- Decide on a goal – and stick to it.
- Focus on diet and exercise
- Normalise sleeping patterns
- Choose a simple action you can take each day and build on it as best you can.
- Congratulate & reward yourself when you find yourself building upon a good habit.
- Build healthy relationships
- Control stress management
- Create better time management
- Practice relaxation, mindfulness and affirmations.
- Stay patient and trust the process.
It’s important to take note that everyone is different, therefore each individual may need a bit more time and motivation to get started. Setting reminders can help you maintain your new profound habits. Using an online diary/app to set reminders on your phone or computer may just give you the productive boost that you need. You friends and family can also be a huge support and may aid you to remember why you set these goals in the first place.
Start to visual your future self and slowly but surely, you will begin to stay on track.
Below we have taken the time to create a self-care checklist, of which we strongly encourage you only continue to add to. Use it as a guide to help you keep track of ways that you see are most effective to improving your overall happiness.
- Do not check social media first thing in the morning
- Get into a good skincare routine
- Start to prep your weekly meals
- Take part in aromatherapy with essential oils
- Practice daily affirmations (see previous blog for further tips)
- Get at least 15 minutes of sun each day
- Listen to a new playlist/podcast
- Drink 2L of water each day - HYDRATION IS SUPER IMPORTANT!
- Get 7-8 hours of sleep each night
- Go on a date with yourself
- Create a vision board
- Admire yourself in the mirror
- Stretch/move your body any way that you can
- Invest in a new hobby
- Write down your weekly goals and try your best to stick to them!
- Buy a plant as a way to teach yourself responsibility
- Help someone
- Pick up and read a new book
- Learn to appreciate your own company
- Take a walk out in nature
- Declutter and tidy up your place
- Treat yourself
Training your subconscious mind to shape out your idea life, may just be ultimate source of self-positivity.
A simple way to create the results you want in almost all aspects of your life easily, as well to add a healthy and well-balanced self-encouragement, is to incorporate a routine of daily affirmations.
So I have had many questions about my business and what prompted me to start my own business and why I chose the “Health and Fitness” industry.
I knew from a very young age I was going to be my own boss, when I was a little girl I wanted to be a fashion designer – I now have my own activewear line, close enough right?
I am very independent and would like to think I’m quite a creative person, having my own business gives me the creative freedom that I have not had working for someone else.
I consider myself very lucky to have the opportunity to wake up every single day and do a job that I absolutely love, I’m so passionate about health and fitness and I think that shines through in my work.
I, like most others have a past and a bit of a backstory, one that I’ve been very hesitant about sharing, I am a very public person and share a lot about my life on social media, I hope by sharing my past experiences it will give you all an insight into my life and help someone else who might be going through the same thing or something similar. These experiences and challenges I faced are definitely what urged me to start MISSFITCO and to start promoting a healthy active lifestyle to other women through my social media channels, whilst making some serious changes to my own lifestyle to better my health.
Growing up I lived a pretty normal life as a kid, I was fairly active played on two netball teams, ran a lot and ate whatever I wanted. At the age of 13 things were a little difficult at home, I was dragged out of the school I was attending and moved away, leaving your friends is never easy and I was quite shy at the time so I often isolated myself. I was constantly feeling down about myself and my appearance and didn’t want to be around people, I started to obsess over what I was eating – I felt like it was the only thing I had control over in my life and it became a very unhealthy obsession. I would count every single calorie, measure everything, I would serve my food in a cup and never eat more than a cup full, some days I would cut up one apple for a meal, there were days I was consuming less than 400 calories in total, going out to a restaurant was very uncomfortable for me and I would find ways to avoid eating out. I wasn’t aware that I had a problem at this stage, it continued to get worse and it was really controlling my life, I isolated myself from everything and everyone, I would skip school, stay in my room at home and sleep a lot as I had virtually no energy. I turned to the internet and I found websites such as “Pro Ana” “Pro Mia” they had online forums where girls would share tips on how to starve yourself or throw up and some of their diets that they were following. For example “3 Bites Diet Plan” consume 3 bites of each meal for breakfast, lunch and dinner. The term Pro-Ana refers to the promotion of behaviors related to the eating disorder anorexia nervosa. It is often referred to simply as ana. The more I read the worse my eating habits became, I was losing a lot of weight but when I saw myself in the mirror I still thought I was fat and I hated the way I looked, I was so focused on finding ways to lose more weight. It was becoming quite obvious and my mother was the first one to pick up on what was going on – she had suffered from eating disorders herself when she was younger and picked up on some of the certain behaviors I was exhibiting. I weighed 34kg and I remember a friend at the time said to me “you look like a cancer patient” I was so weak and fragile, I was in and out of hospital and was in a very dark place, I had to accept I had a problem and start my journey to recovery. An eating disorder isn’t something you can just snap out of, it’s an illness and it controls your mind, I had to train my mind to be stronger than this illness, it wasn’t smooth sailing there were many relapses and the relapses were extremely hard to deal with mentally. I had moved out of home at the age of 14 and had my own place by the time I was 15 which meant I had to manage this on my own and make sure I never got back to that dark place, I did start to put weight back on, more than I had hoped which wasn’t exactly easy for me to deal with but I felt stronger and I saw a healthy future again. This is when I turned to exercise, I signed up to a gym, which was nerve racking as I had no idea what I was doing but I slowly learnt my way around and I fell in love with the high from the endorphin rush I’d receive after a good workout, the gym was my happy place, an outlet for me when I was stressed or having a down day, I knew I would feel better after a workout. I noticed changes on my body, I felt stronger, happier and I started to eat more frequently, and I was no longer counting calories, I was eating healthy nutritious foods and treating myself every now and then. Between then and now I have had quite a few bad weeks or months where I have fallen into bad habits again, I often lose my appetite during high stress times and after breakups I tend to lose weight unintentionally, I try to make a conscious effort to ensure I’m eating enough for the amount training I do. I’m currently training 5-6 days a week and 4 of those days I’m weight training, with my meals, I’m eating 4-5 times a day, no diets, no tracking calories I’m eating the foods I find work best for my body.
The strain put on my body from my eating disorder caused major damage that I am still repairing to this current day, 4 operations later and a severely damaged gut, my hormone levels are finally back to normal and my reproductive system is functioning normally again, I have done countless amounts of research on digestive and gut health to repair my own gut which I have done so through natural medicines and wholesome gut friendly foods.
I don’t think an eating disorder is something that ever goes away completely, I will always have it in the back of my head, in saying that I am the healthiest I have ever been, I know what my triggers are and what to avoid.
I couldn’t believe the positive impact physical exercise had on me mentally and physically, that is what lead me to starting MISSFITCO, I wanted to use my own personal experiences and turn them into something positive where I could help other women feel good about themselves. I remember the first time I stepped foot into a gym, I had anxiety and no idea what I was doing, I assumed many other women felt this way. I wanted to release a range of products that could be used at home, outdoors, in the gym or anywhere in the world. I first launched with 3 products – booty bands, core sliding discs and ultra-speed jump ropes, these three products could be used for a full body workout in the comfort of your own home, I tried and tested them myself and I thought they were great. I had a great response from women who had purchased, particularly mums with newborns who weren’t able to get into a gym and had to opt for an at home workout, my products made working out easy for them. 6 months later I came out with my very first activewear collection, my vision was – not your everyday activewear, I wanted stylish yet functional and comfortable designs. Personally designed by myself, I took no shortcuts when designing my activewear and spent 6 months sampling different material compositions until I had it perfect, the feedback I received was amazing. I thrive on positive energy and I want women to feel beautiful in whatever they’re wearing.
I will be releasing my first eBook on digestive and gut health, this has been something I’ve wanted to do for a very long time, it has taken me years to heal my gut after the trauma I caused, through the trial of hundreds of different foods, I found what works for me and it’s something I want to share with everyone. I have included an intro on digestive and gut health + a range of gut friendly recipes that I have worked closely with my dietitian/nutritionist to develop. I don’t believe in fad diets, I take more of a holistic approach to health, your health is your wealth and if I can help at least one person then I know I’ve done my job.
If you are someone suffering from an eating disorder, don’t be ashamed or afraid to ask for help or talk to someone about it, I wish I spoke to someone earlier. Although it’s taken me nearly 7 years to share my story and my experience, I am not ashamed nor am I embarrassed by it, it was 100% one of the hardest things I’ve been through and it made me stronger, it shaped me into the person I am today, and it inspired me to do something so amazing with my life. If I can get through that, I can get through anything and so can you. Self-love is something I practice daily, I’ve learnt to love my body inside and out and for all that its been through.
Thank you for taking the time to read my story.
Lots of love,
½ cup of oats
½ grated zucchini
½ cup of hemp milk (you can use any alternative dairy free milk)
1 scoop of PranaOn vanilla flavoured vegan protein powder (any vegan protein powder will work)
1 small handful of blueberries
1 teaspoon of pepita seeds
1 teaspoon of honey
Edible flowers to garnish
Place oats in a bowl with 1/4cup of hemp milk (or dairy free milk of choice)
Microwave for 1 minute
Add ½ grated zucchini to the oats and mix through
Add remainder 1/4 cup of hemp milk to the oats and zucchini
Add one scoop of PranaOn Vanilla flavoured protein powder and mix through the zoats
Place in the microwave for 1 minute
Add blueberries to the zoats
Drizzle honey and pepita seeds over the zoats
Garnish with edible flowers (optional)
Note – it’s super easy to make your own hemp milk, simply place 1/2 cup of hemp seeds and 2 cups of water in a high-speed blender, strain through a milk bag, to sweeten add natvia natural sweetener or honey.
Be sure to check out the other recipes on our blog.
Whether you’re a full-time worker or a uni student putting in long hours for study, we all start to feel tired and worn down mentally and physically sometimes.
When your 6am alarm goes off and you just want to hit snooze, close your eyes and roll back over, we have all been there.
In this blog post we will be sharing some tips and strategies you may want to try for yourself.
5 tips to boost your energy levels
- Improve sleep quality – this is so important and can effect the way we feel drastically. If you spend majority of your nights tossing and turning there’s a good chance you will wake up feeling lethargic and exhausted. There are ways to help improve your sleeping patterns;
- Avoiding stimulants before bed is recommended – these include caffeine found in coffee, preworkout’s etc.
- Be consistent with your bedtime schedule – getting to bed at the same time every night and waking up at the same time every morning will help regulate your internal body clock.
- Relax – it’s hard to fall asleep when your mind is spiraling out of control so it’s important we try and relax. Have a warm cup of chamomile tea 1-2 hours before bed, chamomile is known for its calming properties.
- Stay Hydrated – staying hydrated with water and electrolytes is very important. When you are dehydrated you will start to feel tired and exhausted. A lot of us don’t drink enough water without even knowing, it is recommended women should consume around two liters of water per day to prevent dehydration and even more if we are really active and working out, pregnant, nursing or sick. After a big workout we need to replenish with electrolytes;
- Avoid sports drinks like Powerade, Gatorade and energy drinks like Redbull, they are filled with a ton of sugar.
- Try unflavoured coconut water – it is loaded with electrolytes and surprisingly rehydrating
- Naturally sweetening your water with honey and lemon
- BCAA’s – Branched Chain Amino Acids are great to consume during or after a workout to rehydrate and replenish electrolytes. Try to find BCAA’s that do not contain artificial colours or flavours.
- Vitamin B12- Vitamin B12 is involved in the production of red blood cells in our bodies. We need it for overall health including cognitive brain function
- Our bodies cannot sythensise vitamin B12 therefore we rely on foods and supplements for it. Vitamin B12 rich foods include most animal products – meat, dairy, eggs etc. If you are vegetarian or vegan vitamin B12 can be found in fortified cereals and grains as well as nutritional yeast.
- If you are still concerned you may have a vitamin B12 deficiency see your GP and request to have a blood test or visit your local chemist and pick up some vitamin B12 supplements.
- If you are vitamin B12 deficient the first signs you notice can be feeling tired, lethargic and exhausted, you may even have trouble concentrating and remembering things.
- Daily Exercise – a big workout may make you feel exhausted or tired however incorporating daily exercise into your routine can increase your overall energy levels.
- You don’t need to be doing high intensity exercise every day, even just 30 minutes a day of moderate intensity exercise can help improve your energy levels and it’s good for you!
5. Diet – this one can often have a significant impact on the way we feel and our energy levels.
- Cut the crap – that’s it! Basically removing all processed foods from your diet will be a godsend, you will have more energy, feel better and when you feel good you are more motivated to get things done.
- Consuming foods as close to their natural form as possible and preparing meals yourself is a great idea – this way you know exactly what has gone into them.
- Replacing processed foods that are high in sugar and fat does not mean consuming no sugar or fat – there are plenty of foods with natural sugars and healthy fats. For example; if you have a sweet craving reach for fruit instead of lollies or chocolate.
- Cutting processed foods doesn’t only have benefits on your inner health, it can have amazing effects on your skin.
If any of this applies to you try implementing some of the above steps – we hope they help.
1 scoop of chocolate protein powder (of your choice)
6 pitted dates (soak in warm water for 10 mins)
1 banana (frozen work best)
1 scoop of powdered peanut butter (macro mike is great, alternatively a natural peanut butter is fine)
100mls of almond milk
1 handful of ice
Macro Mike powdered peanut butter
1 square of Lindt dark chocolate
Place protein powder, dates, frozen banana, peanut butter, almond milk and ice all together in blender.
Blend until smooth.
Pour contents into a bowl.
Slice banana and place one row on top of the smoothie bowl.
Place one line of chia seeds alongside the row of banana.
Sprinkle 1-2 tablespoons of shredded coconut in one corner of the smoothie bowl.
Sprinkle cacao nibs across entire smoothie bowl.
Mix powdered peanut butter with two tablespoons of water until a thick sauce consistency.
Drizzle peanut butter sauce over the smoothie bowl.
Place one square of dark chocolate in the corner of the smoothie bowl.