Day 43. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen blueberries, cashews, protein powder, Greek yoghurt and water) 🍇 Lunch: leftover bacon, chicken breast, spinach and mozzarella stir fry with a side of rocket 🚀 Dinner: 4 peri peri chicken thighs with lemony rocket 🍗🌶 Smashed it at @12x3gym again this evening, loving the classes down there.
Day 42. Brunch: fried banana sprinkled in salt and cinnamon with scrambled eggs 🍌 Dinner: red onion, bacon (sprinkled in paprika and oregano), chicken breast, sundries tomato, spinach, mozzarella and pine nut stir fry bacon 🥓
Day 41. Intermittent fasting for the bulk of today - held out until this evening. Felt fine - easiest IF yet (for either of my two 100 day challenges). Dinner: lamb mince (fried with oregano, paprika and lime) in lettuce tacos with fried peppers and onions, chopped tomatoes and feta cheese sprinkled on top. Pretty, pretty, pretty, pretty good 👌
Day 40. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen blueberries, cashews, protein powder, Greek yoghurt and water) 🌈 Lunch: chicken breast, chickpea and spinach curry with ginger, coriander and turmeric-infused cauliflower rice and creme fraiche 🍚 Dinner: sirloin steak with two fried eggs, spinach and a Dijon mustard creme fraiche sauce 🍳 Lifted weights at @virginactiveuk this afternoon, sticking to the project pretty well so far as I finish Sprint 4.
F R I D A Y • V I B E S ✨💫
7 years ago I had the desire to make the world a better place, one bite at a time. I wanted to help heal and nourish people from the inside out using food as medicine and holistic lifestyle management, all of which fall under the umbrella of naturopathic nutritional medicine. I took a leap of faith and went back to study. The road has been long and windy. There has been plenty of stop/ start moments, career changes, relationship shifts, self doubt, anxiety, tears (of joy and frustration), lots of sacrifices, all the while creating a new life in a new country (hello London), but that underlying desire to help people heal has never waivered. Now, I find myself with just 8 weeks left to go until I complete my qualification and I can proudly call myself a Nutritionist! Then the next part of my journey as a practitioner begins. My dream to help people lead a better life, a healthier life, a simpler life, a life filled with soul centred connection and a belief that we all belong within a community was born all those years ago. I can't wait to introduce you all to my vision - YOUR very own urban health community - @theurbanhealthproject
STAY TUNED ✨💃
Day 39. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen blueberries, walnuts, protein powder, Greek yoghurt and water) 💦 Lunch: tinned tuna mixed with rocket, olives, artichokes, roasted peppers, capers, gherkins, olive oil, lemon, Dijon mustard and a drizzle of date syrup 🥗 Dinner: chicken breast, chickpea and spinach curry with turmeric, ginger and coriander-infused cauliflower rice and a dollop of creme fraiche 🍚👍👍👍👍👍
Day 37. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen blueberries, cashews and Greek yoghurt) 🌈 Lunch: 4 peri peri chicken thighs and lemony rocket 🚀 Dinner: 3 fried eggs, 3 rashers of bacon, fried mushrooms and a tomato 🍳 🍳🍳🥓🥓🥓🍅 Had a busy day and was home late so needed to knock something up quickly. This did the trick 👌
Day 36. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen blueberries, walnuts, coconut milk and water) 🌴 Lunch: leftover broccoli, sweet potato and Roquefort soup 🍜 Dinner: 4 peri peri chicken thighs with lemony rocket 🍗 Smashed another boxing workout with @austinberniemac at @12x3gym as well, dead 💀🥊
Day 33. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen strawberries, walnuts, protein powder, coconut milk and water) 🌈 Lunch: tinned tuna mixed with rocket, olives, artichokes, gherkins, feta and olive oil 🐟🥗 Dinner: 2 rare sirloin steaks with homemade peppercorn sauce (very easy - butter, black pepper, dried onion, Dijon mustard, creme fraiche, water - bring to a near boil and then simmer in the pan while the steak cooks), 2 fried eggs and rocket 🚀🍳 plus smashed @kobox earlier, cheers @imjaybrown - he doesn't lie when he calls it beast mode. 🥊
Day 31. Breakfast: smoothie (grapes, frozen mango, frozen strawberries, frozen spinach, protein powder, walnuts, coconut milk and water) 🌈 Lunch: chicken breast, chickpea and spinach curry with lemony rocket and a dollop of creme fraiche. Dinner: baked salmon with a Dijon mustard and date syrup dressing and a salad of rocket, sundried tomatoes, olives, artichokes, gherkins, pomegranate seeds, feta, olive oil and lemon 🐟 🥗 and a powerlifting session earlier at the gym. Boom.
Day 30. To finish off Sprint 3, I fasted for most of today and had just the one substantial meal. Dinner: chicken breast, chickpea and spinach curry with turmeric, ginger and coriander-spiced cauliflower rice plus creme fraiche, topped with lemon and fresh coriander 🤤👍 I might try eating only one meal a day more often - it's far easier only taking and editing one picture per day... 🎥
👆🏻 An example of what I eat in a day at work (b’fast and dinner not included). This changes daily depending on how busy I am at work, how hungry I am and if I am training that day or not. I am training this afternoon so I made sure I had a good amount of carbs in my meals to ensure I have enough energy to smash out a solid workout!!! I didn’t counting calories or fit my macros, I just ate intuitively.
▪️COFFEE on almond milk
▪️Lemon and ACV with water
▪️Overnight Oats with pumpkin seeds, chia seeds and punnet of blueberries
Lunch ⤵️ ▪️Pork and Beef Spag Bol with rice, hanful of spinach and parmesan
▪️Serving of my Homemade Chicken Laksa with vegetables and rice noodles
▪️Carrot and Capsicum sticks and hummus
▪️@sneaky_wholefoods Blueberry and Cashew Super Bar
▪️Coffee on almond milk
Day 29. Breakfast: smoothie (grapes, frozen mango, frozen spinach, frozen strawberries, protein powder, cashews, coconut milk and water) 🍓 Lunch: 4 leftover roast chicken thighs chopped up 🍗 Dinner: 4 egg omelette with a ham, sundried tomato and feta filling plus rocket with homemade hollandaise sauce dressing 🧀🍅🚀 Went to @12x3gym with @austinberniemac for the first time tonight for a 4-1 session. Absolutely killer, next level training. I thought I was reasonably fit but this was a different ball game altogether. Awesome stuff 🥊
Project Comeback Learnings:
✅ Don’t restart – this is my biggest setback (hence why it’s right up the top). Every time I slipped up during the week I would give up, telling myself “I’ll just start again on Monday”, even if it was TUESDAY! I had this unrealistic expectation if I didn’t have a ‘perfect’ week, otherwise I wouldn't get to my goal. I knew giving up was pushing my progress further and further back but at that time excuses were easier than fronting up to the reality that I was just being L A Z Y. 🙇🏻♀️ This time around I am NOT using excuses, I am embracing the stuff ups and moving on. I am not going to throw in the towel so easily.
✅ Start Slowly – don’t be a bull at a gate. This time around I am going to ease myself back in to a manageable routine. Last time I went too hard too fast and burnt out early.
✅ Be patient – good things take time. I am not going to get frustrated if I am not seeing results as quick as I'd like or I can’t lift as much weight as I use to be able to. The human body is an amazing thing and regains lost strength quicker than I thought. Thank god for muscle memory!
✅ Don’t miss a workout – if I am not feeling well I am NOT using that as an excuse to skip my workout. If I don’t feel up to a 1.5 hour intense weight session I will walk or ride home or take the dog for a walk instead. Doing something is always better than doing nothing!
✅ Plan ahead of time – I am not one of those people who can rock up to the gym and just wing a workout, I like to know what I am doing. I asked my partner to help me organise a new workout program in a bid to stop my trying to use not knowing what to train in a program an excuse not to workout. Now I have NO EXCUSES to skip a workout because they are ready for me ahead of time so I know what I'm doing.
✅ Lay everything out – having my clothes, shoes and gym gear laid out the night before makes getting up and ready at 5am in the dark a lot easier, it also means I have one less excuse to skip the gym!
Check out my story for some of this weeks meal prep.
Day 28. Brunch: smoothie (frozen mango, frozen peach and nectarine, blueberries, mint, tahini, protein powder, water and coconut milk) 🍑 Dinner: Sunday roast. Chicken thighs marinated for a couple of days in a date, caper and olive mix (inspired by an @ottolenghi recipe) and roasted in date syrup plus roast sweet potatoes and broccoli 🍗🍠🤤
Day 27. Breakfast: smoothie (grapes, blueberries, frozen pineapple, frozen spinach, tahini, protein powder, coconut milk and ice) 🍍 Lunch: breadless eggs benedict (ham, avocado, poached eggs, homemade hollandaise sauce, chilli, pine nuts and chives) 🥑 Dinner: rare fillet steak (cooked in butter, rosemary and garlic) with peppercorn sauce (pepper, onion flakes, creme fraiche, dijon mustard and water) and rocket 🚀 Not going to lie, that was one hell of a good day of eating. Why bother going out? 👌👌👌
Day 26. Breakfast: smoothie (grapes, frozen mango, blueberries, mint, protein powder, tahini, coconut milk, ice and a little bit of water) 💦 Lunch: peri peri chicken in a 4 egg omelette topped with parmesan plus a side of rocket 🚀 Dinner: pan-fried salmon topped with dill and lemon plus cauliflower rice cooked with onion, garlic, ginger, chilli, tomatoes and coriander 🐟 And smashed out a decent bodyweight workout and fast-paced (for me...) run 🏃🏾
Day 25. Breakfast: smoothie (strawberries, blueberries, grapes, frozen mango, frozen spinach, tahini, protein powder, coconut milk, ice) 🌈 Lunch: leftover sea bass and sweet potato salad in a 4 egg omelette with salsa 🍅 Dinner: peri peri chicken thighs 👍😍
Day 24. Breakfast: smoothie (strawberries, grapes, blueberries, frozen spinach, chia seeds, protein powder, coconut milk) 🌴 Lunch: 3 fried eggs, 2 rashers of bacon with paprika, lemony rocket, fried tomatoes and guacamole 🥑🍳🥓🍅Dinner: pan-fried sea bass fillet seasoned with herb de Provence with a sweet potato salad (sweet potato, rocket, tomatoes, red onion, parmesan, olive oil, red wine vinegar) 🐟 🍠 Plus I smashed a weights session at the gym 💪🏼
Day 22. Today was a good day. Breakfast: 2 fried eggs, 3 rashers of bacon in paprika and fried tomatoes in herbes de Provence 🥓🍳🍅 Lunch: a very tasty smoothie (strawberries, frozen blueberries, frozen mango, frozen spinach, protein powder, tahini, coconut milk) 🌈 Dinner: Mexican-style lamb mince in lettuce tacos with guacamole, salsa and pinto beans 🍅 🥑 🐑 Plus another session smashed @kobox, cheers @ianstreetz 🥊
Day 21. Another day of no cooking for me. Spent the day with family so jumped at the chance to enjoy other people's cooking 👍 Brunch: sausages and scrambled eggs 💪🏼Dinner: prawn, mixed vegetable and noodle stir-fry 🍜 🍤