Chocolate bark

One of my go to chocolate recipes. This one is packed with magnesium which is what the body needs when you are low in energy. Pregnancy, early starts and a busy lifestyle can leave you feeling a little tired, so this is a good one to pick you up while giving you that chocolate feel.


Ferrero Rocher Slice

Motivation …. when will it arrive?

Coming to the end of the year and I start to notice a lot of people lose their high levels of motivation as they start to wind down for the year. I get it. We get tired and need a break to refresh and recharge for the year to come.


But during the year I find myself having similar conversations with people about motivation, their lack of, them wondering when they will get motivated again and why aren’t they motivated. All great questions and in my experience, they can be answered simply.


Motivation isn’t something that arrives at your front door. It doesn’t smack you in the face at 4:30am and scream “I’M SO EXCITED!”. Motivation doesn’t happen on the first day of the 8 week challenge and then stick around for 12 months consistently after that. It comes in ebbs and flows.

So when does it come?

Well, from my experience it can take some time, and in that time there needs to be a consistent work habit.


So let’s say you have signed up for the 8 week challenge and you want to lose 10kg. We know the first few weeks are going to be a shock to the system. Early rises. Change in routine. Extra tired while you adjust to the new exercise sessions and so on. Then after a few weeks you start to lose some weight and you start to get some momentum. The early mornings still might be a little bit of a drag, but you can see them working. Four to five weeks in you are starting to enjoy the sessions more. You’ve made some new friends and you are consistently eating better. The results are still happening. Week seven you are looking for ways to keep this all going post the eight weeks. Making plans, setting up your weekly routine. Week eleven you are still motivated because you have stuck to a regular routine for some time now and things are getting easier. Sure, you could stay in bed (couldn’t we all?) but it’s worth it and you can’t imagine your mornings any other way.


While not everyone’s timelines will fit this exact story, my point is, a lot of people I speak to wait for motivation before they start something. In fact, it’s the other way around. You must start something and then the motivation happens.


So next time you notice you start to fall off the motivation train, write down your goals and review them regularly. This will help to keep you inspired.


Coconut Rough balls / slice

I love to celebrate my clients birthdays by sharing some healthy yummy snacks.
But to be honest, I hate rolling balls! So I made these balls into a slice. And you know what? It worked really well (and saved me a tonne of time!)



10 x medjool dates

1 1/2 cup shredded coconut

1/4 cup raw cocoa powder

2 tbs coconut oil

1 tsp vanilla extract



Blend all ingredients at high speed in your blender, then roll onto a lined tray.

Pop it in the fridge or freezer, then eat!

Naps. Do they really make a difference?

Motivation at Achieving You Gym

How to make the most out of your naps


Everyone loves a good sleep, from Sunday morning sleep ins to that midday nap on the couch. But is there a way we can optimize our sleep for better performance during the day?


We all know the basic sleeping 8+ hours a night is best, but what if we don’t reach that marker?


Its very well researched that partial sleep deprivation (PSD) is very harmful to our body and compromises our ability to perform our regular activities during the day. Romdhani 2020, found that PSD compromised antioxidant defence and enhanced sleepiness and biomarkers of muscle and cellular damage. So, we know that if we are tired our body is at a greater risk of getting sick, which definitely isn’t optimal for 2020 conditions, but our body is also undergoing an increase in muscle and cell breakdown, negating the improvements we are making while training.


So how can we combat this tiredness, well, this same article was able to show that a nap of 90 mins

  • Increased wellness
  • Decreased daytime sleepiness
  • Decreased negative mood scores
    • (ie, depression, fatigue, stress and anger)


It was also found that a nap of just 20 mins was able to produce similar results as a 90-minute nap, however the improvements were not as large


Some key points to optimizing your naps in the future

  1. Don’t let it take away from your night-time sleep (8+ hours at night is still important)
  2. Take it early afternoon or late lunch time
  3. Keep it 20-90 minutes
  4. Cool and dark environment


Happy napping everyone!!




Romdhani, M. et al. (2020) ‘Improved Physical Performance and Decreased Muscular and Oxidative Damage With Postlunch Napping After Partial Sleep Deprivation in Athletes’, International Journal of Sports Physiology & Performance, 15(6), pp. 874–883


Why Monday workouts are so important

Monday sets the stage for the week. They start the week off with a bang and set you up with good intentions for the whole week. Even if s**t hits the fan during the week, you know you got one workout under your belt.


Weekends can also be a time for some slight downward movement in the diet and exercise area, so Mondays can give you that confidence to get back up and start heading in the right direction again.


Mondays get the weekly routine back on track. You start with some exercise, then you start to eat better, and of course, you sleep better. When we sleep better we make better decisions. This will usually mean that you choose to continue to workout for the rest of the week.


When we miss a Monday, it’s easy to convince yourself to hit snooze and then you miss Tuesday. Missing one day, that’s ok, but 2 days in a row can then create a habit. And if it means your eating goes in the same direction as your workouts, well let’s just say it’s easier to get up on a Monday than tackle that problem a few months later with a less energetic body.


And you are not alone, most people want to have a sleep in on a Monday morning, but just know that once you get to your class or the gym, and you see your regular gym buddies, you are reminded why you all got up for this workout. Because Mondays start your weekly routine of being a healthy, happy and fit individual.


So let’s do Mondays together! Let’s own this week people!



Weight loss … why isn’t it working?

When clients come to me, frustrated that they aren’t losing weight I start with the questions:

  1. How much water are you drinking
  2. How much sleep are you getting
  3. How are your stress levels

I then of course ask what are you eating and how much exercise are you doing?

But I find the first 3 questions mentioned above are often dismissed because “when I was 22 I ate what I wanted and played team sport”

Cool, me too. But did you have 2 kids and a mortgage and a full time job? Probably not. Things are different, so our approach needs to be different.


When I start to help people lose weight, I start with increasing their water intake (if it is less than 2 litres a day) and adding in 1-2 classes per week (assuming there is no exercise happening at the moment).


Why the slow approach? We want quick fixes!

What I also find out in the conversation is the weight has been lost before but it has also come back on, usually in the same fashion – fast. So again, let’s change the approach to change the outcome. Sound familiar?

My approach is ‘SLOW IS FAST’

What do I mean by this?

If we make gentle but sustaining changes, the change is more likely to become a habit. Habits last longer.

So after a week or two of drinking more water (feeling way more energised as well!) and doing 2 classes per week (also feeling energized without super tired), we then start to ask “what are you doing for breakfast lunch and dinner?”

Did I also mention that the weight has started to shift – in a downwards direction. Bingo!


I check the food diary, there are some small sustainable changes we can make there too. More protein for breakfast and more veggies at lunch time.

Again repeat for 1-2 weeks.
And so the process continues.

Why do I do the “slow is fast” process? Why can’t I help you lose 5kg in 2 weeks? Well I can, but will you learn anything? Have a taught you how to make healthy choices for yourself? No. I have just told you what to do and then the cycle of loosing and gaining will more likely be repeated. That’s not my idea of success.


I have been helping people lose weight for over 10 years. I have tried and tested a lot of methods. And trust me, Slow is fast works.

My job is to teach you, not tell you.

My job is to help you keep the weight off.


Need a little help with your weight loss journey? Check out our Ultimate Weight Loss Challenge post COVID-19. Be the weight you have always wanted to be!

To run with or without music?


A question I get asked a lot “can I run with music?” when people are joining our run club.

While I would rather you mingle with the group, and experience the group atmosphere of run club, here are a few ideas about running with and without music.

People run for a variety of reasons;

  • weight loss
  • fun
  • switch off
  • fitness
  • race preparation
  • and more

Whatever your reason is, it’s totally ok. But if you are wanting to improve your running, either speed, endurance, technique or all of the above, you might consider running without music (at least for the short term)

And here’s why:

  • Listening to your feet can give you a huge amount of feedback to what is happening with your feet and in fact your entire lower limbs. Are you thumping like an elephant? Or do you glide like gazelle? Losing control and landing heavy can mean a loss of energy and therefore costing you time and efficiency. Strengthening your glutes, hip flexors and feet muscles can give you more control and therefore your step will become lighter and faster.


  • Breathing – are you sucking all of the air out of your space, or are you a quiet breather? There is no one perfect way to breath, everyone is different, but the key is to get as much air in your lungs as possible with each breath. You want to expand your belly rather than shrugging your shoulders while doing short high chest breathes. Something I find helps is starting your running with a relaxed, full breathing cycle. High stress, or rushed lifestyles shorten our breathing and if you are coming off a stressful day then trying to do some hill sprints, you are already out of breath. Try incorporating some belly breathing for 60-120 seconds before starting your run.


So should you run with or without music?

If you want to change your running – speed, endurance, technique or all of the above, it might pay to listen to what is happening with your feet and your breathing and then you can get an idea of what you can work on. Then you can add your music back into your runs later 🙂


Happy running!


Jam drops

Jam Drops

Do you remember these from your childhood? I def do but I was never really a fan. Not sure why, but since I love my husband very much and he misses them from his childhood, I decided to continue to be a good wife (cough cough! lol) and I dedicated time to make them.
Now? I am addicted! OMG so good and so super healthy for you.
I got this recipe from My Food Religion but am obsessed with Tiger Nut Flour at the moment, which, unlike the name, it’s not a nut (great for lunch boxes) and it’s gluten free. Win Win.
It’s also packed with magnesium which at the moment in my life (I have a 3 year old who is learning to push boundaries) I need more of this stuff in my life right now 🙂
 Servings 12



  • 1 cup frozen raspberries
  • 3 tbs chia seeds
  • Optional- 2 tbs collagen powder
  • Optional- 1 tbs honey or sweetener of choice if you want it sweeter.


  • 2 cups tiger nut flour
  • 1 tsp vanilla
  • 2-4 tbs honey (or maple syrup/sweetener of your choice) start with 2 and adjust to your sweetness preference
  • 1/3 cup melted butter/coconut oil or ghee
  • Pinch salt


  1. Preheat over to 170C fan forced.
  2. Mix all the jam ingredients together and set aside to allow the chia to swell for at least 20 mins.
  3. Line a baking tray with baking paper. Then mix all the dough ingredients together in a bowl.
  4. Roll the dough into small balls then flatten slightly on the baking tray to the size you want your biscuit to be. Make an indent with your thumb for the jam and pop a tsp of jam inside each one.
  5. Bake for 15 mins until golden on the edges. Remove from the oven. Now this part is IMPORTANT. Allow to cool for 20 mins before moving the cookies or they will fall apart! Once cooled, dig in.
  6. These can be stored in the fridge for up to 10 days of the freezer for up to 3 months.

Chocolate cookies

These cookies are based on green banana flour. And if you haven’t tried it yet, it’s a must! Based on green bananas (hence the name!) they are packed with loads of potassium which helps the nervous system and enhances muscle strength. It’s also gluten free which is great for kids lunch boxes. You can get it from your local health store or supermarket.

These cookies are also really low in sugar, and if you want to leave the rice malt syrup out all together they will still work fine.



2/3 cup green banana flour

1.5 tbsp raw cocao powder

1 tsp vanilla powder

1/2 tsp baking powder gluten free

3 tbsp rice malt syrup – optional and reduce if want it less sweet

2 tbsp coconut oil

1 tbsp nut butter – I used cashew butter

2 tbsp coconut water – option to use normal water



In bowl combine dry ingredients

Gently melt coconut oil, nut butter and syrup in a pan

Combine dry and wet ingredients together

Spoon portions of the cookie dough onto a lined tray, then flatten

Cool for 18-20 minutes, be careful not to burn


You will love these as a nice sweet treat after dinner