Tip for a Healthy Diet

Healthy eating shouldn't be about being really skinny I think it should be about feeling great about your body having more energy and keeping yourself as healthy as possible, being fit and healthy. This can be achieved by learning about the nutrition basics and using them in a way that works for you.  Eating healthy begins with being educated with learing how to eat smart. Some people think that if you eat healthy you can eat as much as you want WRONG its also about how you eat. What you and the foods you choose to eat reduce you chance of getting illnesses such as heart disease cancer and diabetes

Set yourself up for success:

Simplify: Instead of being so overly concerned with counting calories and measuring portion sizes think of adding clour variety and freshness to your diet. This way you are setting yourslef up to have a great healthy diet and you are amking it easy for yourslef. Focus on finding that you love (that are healthy) and easy recipesa that incorporate fresh ingredients. Gradually your diet will become so much healthier and more delicious.

Start Slowly: Trying to make your diet healthy overnight is ridiculous not smart and unrealistic. Changing everything at once usally from my experience leads to giving up on your new eating plan. Take small steps like adding salad full of different colour vegies to your diet once a day or switch from butter  to olive oil when cooking. Your small changes will become a habbit then add more healthy things to your diet.

Every Chnge Matters: You will probably never have a perfect diet. You dont have to completely eliminate the foods you enjoy to have a healthy diet. Mine and many other peoples goal is to have a long term goal which mine and I think others should be to feel good, have more energy and reduce risk of cancer and disease. If you have a misstep dont let it derail you get back on track staright away. EVERY HEALTHY FOOD CHOICE YOU MAKE COUNTS!

My second tip will be uploaded soon...



 Keep checking my blog for tip 2!! xx Jessica

Leg Workout

I think there are so many men and women out there who really dont feel great about showing there legs, I think for girls its really great to show your legs it looks really femine, for guys they just want those musculer leg im going to give you my leg workout that I have done with my clients.

Run or Cycle- 10 minutes to warm up

Squats- 3 set between 6 and 10 reps

Leg Extensions-  3 sets between 6 and 10 reps

Leg Curls

Leg Press

Lunge- 3 sets between 20 to 30 reps

Spin bike- 20 minutes


The number of reps you do will depend on fitness goals

•  Muscle and Strength 6-10
• Muscle tone 10-15
• Aerobic 20 or more

For an areboic workout you can do this in any order. The main focus is rasing the heartbeat.

You dont need to stick to this workoput I think you should vary your workouts it makes it much more enjoyable and ensures that your muscle have new challenges.



Xx Jessica

Best Glutes Exercises

Exercising is so important, it really does matter if you eat healthy but dont workout. It matters because that food is staying in you not being worked off. Food is our fuel dont eat and dont workout! Im going to tell you some of my favourite Glutes exercises that I do myself and that I do with my clients.

GLUTES-



Squats are one of the best exercises to have toned glutes. They also keep your hips and thighs toned as well! Squats are also good for helping as build strength for daily activities.



Lunges are great to do because you know you are wsorking your glutes but you are also working so many other muscles aswell! The front leg is working your glutes anf hamstrings and your back leg is working quads and calves. There are so many lunges you can do and the bonus is your are working so amny muscles at the same time

Step ups are a facourite of mine for sure! You just need to make sure the step is high enough i have it as high as my knee but as a beginer start low. If you dont use a high enough step or dont feel you are working your glutes get a higher step!


Hip Extensions are great but you have to remember that they only work the glutes! I like to use a weight as shown above!



One leg deadlifts are another great exercsise because they dont just work your glutes they also work your hamstrings and lower back! The one leg version adds more intensity, but ig you have a bad back I warn you dont do this exercise

Running is a great glutes exercsise ecspecially when you have hills added in. The great thing with running is it has many benefits you can do it anywhere, it reduces stress, good for weight loss and best thing is it makes you feel so good. Sprints are also great to burn more calories and tighten that booty!



Bike riding has to be my favourite exercise because it works so many muscles your glutes, thighs and hips! Riding is also great for your heart. If you dont have a bike go to the gym and do a spin class they are great fun! to whip that booty into shape stand up and ride!


Kickboxing is not only great for your glutes but also greta for the enitre body! Woman will burn up to 500 calories in 45 minutes FACT!


I hope you guys try out these exercises because I know they really do work! Stretch up before you do any of these. Dont make it a one off exercise needs to be done often to start seeing your body change!

Xx Jessica

Never Never Never Give Up

I have a client who has changed so much and I have got the chance to watch him change. The first day we met I was thinking what a great determine guy, but I couldnt have been so wrong! It was the first training session and I told him what we were going to be doing and from that moment on I know he was going to be one of those guys that always complain, what to give up and doubt themselves. He was saying things like "This sounds hard" " I dont know if I can do this" "I thought the first sessions supose to be easy". We got into the session and I heard no stop complaining and excuses. He wanted to quit but I said you have to keep going no quitting aloud. Its one of my rules that you cant quit but If you walk out I dont want you back.He used every excuse in the book "Im having a heart attack, I feel sick, I dont feel that well. I dont care if you vomit its not a life threatning things so you can keep going. Sessions were full of complaining for a long time but one day I just had enough. I just said go, go home if you dont want to be here dont want to change dont want to live a happy and healthy life then go home and dont come back till you change. I didnt see if for at least a month then he came back and said I want to change I will not quit! At first I didnt believe him. But sure enough he was right he was so much more determine, I didnt hear one excuse and he wanted to change. Still to this day I train him and he has no more weight to lose he just wants to build up muscle so this hows what self beliefe never giving up and determination does!

XX JESSICA

Drink lots of Water

Water is something that our body needs lots of, if we dont drink water we will die. I make sure i drink at least one litre of water a day but if I can drink more I make sure I do. If you dont drink enough water a day you will get headaches and that is your body telling you I need some water please. Water doesnt just keep you alive but it makes your skin and hair alot better, but of course for that you cant just rely on water.

I always take a bottle of water where ever I go whether its to my local servo or just a short walk around the block I still take a bottle of water with me. For me its a habbit I just automatically get my water botle. Before exercise I usally give my body lots of water now lots of people say it gives you stiches but if you are fit you shouldnt get stiches. After workouts its so important to refuel your body with water so make sure you always drink lots of fluids and water after your workouts. Xx Jessica

What you should eat and what you should stay away from

Food is something we need to survive, If we didnt eat we would die. We need to make sure we are feeding our bodies the right fooods there are so many bad processed sugary and fatty foods out there that if you keep eating you are sending yourself to an early gravel. When I buy something on the packaging I will look at the sugar and fat content, I dont really buy packaged things though. For me my diet is very strict and I make up a healthy eating plan every week and i follow it and if I know im going out in the week I will make sure I plan around that and its ok to ocasionally have something unhealthy.

Foods you should eat-  Fruit and vegies I would say are by far the most important remember to go for 2&5 everday, fruit and veg have so my nutrience I make sure everyday I will have ta least 2&5. Lean meat I include for iron and protien I do eat alot of chicken, one of my favourite things to do with meat is to make up my own marinade I only make my own I dont by already marinaded products. When you make your own you know what you are putting in. I like to make my meat tasty not plain and boring. You should include milk into your diet for calcium to give you strong bones if you dont you have a higher chance of getting osteoperosis. The milk I drink is either skim or hilo i have both in my house, If you dont want normal milk you should atleast have almond, rice or soy milk all good for you and you are still getting calcium. Fish you can eat as well if you dont want to eat meat but I eat both and I like to be adventurous with both. Pasta is a good food to have sometimes but not all the times I usally have it every 2 weeks, because my family is italian I  grew up eating alot of pasta and i absoloutly love pasta but i just cant eat it all the time and when I do I try and make it healthy but still taste great, When i go to nona's i get to great myself! Grains are really a must in your diet, you are gettig grains if you eat wholemeal bread, that is the only bread I will eat because it is one of the healthiest. Chia seeds are great to have I make chia panckaes sometimes and they are much more healthy than the normal pancakes.


Food you shouldnt eat- A massive no go zone is bought processed rubbish it all usally contains so much fat sugar and salt make your own healthy treats and food you dont need to buy processed things dont be lazy and make things yourself. Stay away from really fatty foods like cream, fatty meats and most cheeses use milk instead of cream or just stay away all together. Fizzy drinks STAY AWAY they contain so much sugar some contain up to 8 teaspoons of sugar some even contain more when you are drinking it think what it is doing to your insides. Salty foods are some of the worst like salty chips if you keep eating them you are going to become overweight very quickly. Lollies and chocolate I know for some people it may be hard but just think if you eat to much you are going to become overweight its ok as a treat sometimes but limit yourself to how much you eat. Fast foods and takeaway make your own food so much fat and oil is put into fast food, sometimes you amy be so tired and think its the only option its not, some nights you may have leftovers freeze them and  take it out when needed REMEMBER STAY AWAY FROM FAT SUGAR AND TAKEAWAY FOODS! XX JESSICA

My Healthy Eating Plan

MY HEALTHY EATING PLAN!

•  BREAKFAST- Breakfast is the most important meal of the day and I make sure I always eat breakfast, I like to change up my breakfast- I have JUST RIGHT CEREAL WITH CHOPPED BANNANA, PORIDGE WITH A DRIZZLE OF NATURAL HONEY, SAULTAN BRAN WITH CHOPPED BANNANA, OR A MUSELI. These foods are so good for you and taste really great i like to add fruit with my breakfast because it gives it more flavour and is healthy as well

• MORNING TEA- I dont always have morning tea becaause I ont always feel hungry i ony eat when im hungry I wil have- DRIED FRUIT, NUTS OR PUMKIN SEEDS. These foods are light but they are enough to fill me up and I always make sure I weigh how much I eat.

• LUNCH- For lunch I will always include some sort of meat and lots of different vegetables, I dont like to eat boring food so I always make my lunch exciting as possible not just a plain old ham cheese and tomato sandwhich! I eat- CHICKEN SALAD, TUNA SALAD, HAM OR TURKEY SANDWHICH WITH SALAD OR WRAPS. These things are really great to eat but they are so good for you I include as many vegies as I can and i dont have massive portions I only eat till I feel full and dont serve myself heaps.

• AFTERNOON TEA- This is the same as morning tea I dont alaways eat it only if im hungry if I am I eat- YOGHURT, FRIT, CUT UP VEGIES AND LOW FAT DIP.

• DINNER- This is another meal you do need to eat and again I try and amke it as exciting as I can and I like to amke sure I use alot of colour, My boyfriend is quite a fussy person so I cant cook all out there stuff but I cook simple and exciting and since cooking like this my cooking has become so much better some of my most common meals are- I COOK ALOT OF CHICKEN AND BEEF, I LOVE TO MAKE MY MUMS THAI BEEF SALAD ITS SO HEALTHY BUT HAS SO MANY FLAVORS. THE OTHER DAY I MADE FISH PASTA BAKE AND IT TASTED REALLY GREAT WHEN I WAS EXPECTING IT TO BE REALLY DISTGUISTING.

• DESSERT- This is another meal i dont always have but I might have something light and healthy not like ice cream and chocolate sauce ewww!- FRUIT SALAD, FRUIT AND YOGHURT, OR SOMETIMES I GET LOW FAT PLAIN YOGHURT AND ADD VANILLA ESENCE.

 XX Jessica