Psst ... I'm about to let you in on a magical little secret for getting fitter and healthier effortlessly, staying on your grind, and living your real life.

Okay, ready? Here it is.

All you have to do is remember this guideline: "never miss two in a row".

This little guideline (I hate the word "rules") helps me live my life and still stay on track with my fitness goals.

Never miss two in a row!

Sometimes we have to miss a workout, or sometimes we want to enjoy an indulgent meal.

Life happens!

Don’t beat yourself up, do weird shit like live on spinach for the next two days, or kill yourself with a double workout to “punish yourself” for a slip up.

Just live by the rule “never miss two in a row” – miss a workout today, make tomorrow’s workout non-negotiable.

Eat ice cream on the beach for afternoon tea, have a nourish bowl for dinner.

It ensures that you stay consistent with your health and fitness goals AND still get to live your life.

It doesn't mean you need to restrict or deprive yourself at your next meal - it just means you choose something healthier, or eat the healthy meal you'd originally planned to eat.

It doesn't mean you need to overcompensate in your workout and push yourself to breaking point - it just means that you rock up to your next scheduled workout as normal.

It's a gentler way of keeping on track. (And of course, the reason it's a guideline and not a rule is because sometimes, unavoidably, you'll miss two in a row. And that's okay too.)

Now on to the Captain's log for Day 5.



I've always been a big fan of an epic Sunday breakfast (who isn't), and felt like a big plate of pancakes. I decided to whip up my favourite healthy pancake recipe from waaaay back in my comp prep days.

All you need is:-

  • 1/2 cup oatmeal

  • 1/2 cup milk of choice

  • 1 egg

  • a pinch of cinnamon (I didn't have any so I used allspice instead for a chai twist)

  • 1/4 tsp baking powder

Pop the ingredients into a blender, whazz them up until smooth, and then pour about 1/4 cup of mixture at a time into a greased fry pan on medium heat. Wait until the batter forms bursting bubbles, then flip. Repeat with the remaining mixture.

I topped my stack with a dollop of Greek yogurt and about a teaspoon of honey. You can also add some fresh fruit. I tell you, these little bad boys are nutritious and delicious, the perfect Sunday morning treat.

Mid-Morning Snack

Of course, I couldn't forget my daily green smoothie. I feel so amazing having had one of these every day for the past week. Check out the recipe here.


I was upstairs filming the intro and outro for this week's YouTube video when Greg walked in and surprised me with lunch - a 7-11 bacon and egg sandwich. Isn't he a darling?

I washed it down with the most amazing iced tea of life, I just had to show you. It's called Blue Byron Ice Tea - it's the colour of blue gatorade and it's absolutely DELICIOUS. Isn't this the coolest thing ever? It looks like a cocktail, and is so refreshing on a summer's day.

Bonus: as if the deep blue colour isn't magical enough, you can actually CHANGE the colour of the tea to fluoro purple. All you have to do is add a twist of lemon juice and et voila.

I'm actually obsessed with it.


I got caught up with video editing and blogging tasks and completely spaced on dinner. By the time I came downstairs, it was bedtime. Luckily, Greg came to the rescue again - what a doll - with delicious scrambled eggs on toast.

Now please do excuse the photo - it was late, I was tired, and I felt like I had minimal time to snap a photo. This was kind of an emergency meal before the hangriness took over.

Scrambled eggs on toast is the ultimate healthy emergency meal. Slow release carbs and gold standard quality protein. If you have frozen veggies to hand, these are great to add too.

I had mine on a slice of rye toast to make it a little bit healthier, and added some turmeric and Italian herbs for extra flavour. Turmeric has anti-inflammatory properties, so I love to add it to a lot of my recipes and reap its benefits.


Today was a rest day today, and boy, did I feel like it was well needed after a week of such invigorating exercise. However, after sitting at my desk all afternoon working on my blog I craved movement, so I carved out 45 minutes to do some Pilates, yoga and stretches.

How do you like to spend rest days?

Well, my glam babies, that wraps up a beautiful Sunday and the end of my weekend. Now let's get in a huddle for today's motivation message.

Reach for the stars and dream big. Set a goal so lofty it simultaneously excites you and makes you nervous.

Dare to dream your biggest dream, then break it down into action steps so biteable you can make a plan.

And then show up for it. Every. Single. Day. No dream too big, no action too small.

Just keep taking the next right step and you’ll be amazed at what can happen.

Until tomorrow, dear reader, keep shining bright.

xo Rhi

Now I would love to hear about your journey? What's been something that has really been helping you stay on track so far? Let me know in the comments below!

Save Some for 'Ron

Did you like this post? Don't forget to save it to Pinterest so you can come back to it any time you like. And hey, if it inspired you, share it with a friend you're on this journey with via the social media buttons above.

Does staying on track with your fitness goals and balancing your life feel tricky?  Try this simple hack - a guideline to live by that takes the guilt and guesswork out of staying on track. #weightloss #fitness #womensfitness #weightlossjourney #fitspo


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