Hi glam babies.
So this morning I had it in my head that I was going to wake up early and do an epic aerobics workout before work but I snoozed right past my husband’s alarm, and my alarm, and woke up just in the nick of time for work.
I felt so bummed and at first my Inner Mean Girl piped up with a snarky, sarcastic voice, “Sheesh, Rhi, you’re off to a great start, aren’t you?”
In the past I would have let her win, spiralled, and given up on the whole thing, or made some excuse about today and resolved to start fresh tomorrow, then eaten junk food for the whole day.
But I had made a commitment to myself (and to you guys) and the most self loving thing to do was follow through – without punishing myself or restricting myself.
So, I got up, made the healthiest breakfast I could, got to work, and powered through my day, no distractions. I even skipped my full lunch break so I could finish work earlier, and with the time I saved, I got in the most epic workout ever.
(Yes, I’m aware that it’s a privilege to be able to do that.)
I love working out in the morning, because I find it helps me most to do it then. I’m better at focusing, more calm, and make healthier choices throughout the day.
But one thing I’ve learned is that just because it doesn’t get done “perfect” doesn’t mean I’ve failed. Consistency beats perfection every time!
Just because I love working out in the morning, and it’s my preference to do it then, doesn’t mean it always works out that way. I just need to adapt to real life, forgive myself for snoozing this morning, and find another way.
All this to say, don’t get hung up on doing it “perfect” and don’t beat yourself up if it doesn’t work out like you planned, or write the whole thing off. Just find another way to do what matters.
As I always used to hear my mentors say “don’t do nothing just because you can’t do something”.
If you miss your workout, or you don’t get time in the morning – it’s no big deal in the grand scheme of things. Find time later. There will always be time later.
Sacrifice some social media scrolling to squeeze in a quick HIIT workout, take a walk on your lunch break, or take the kids to the park to play a game of footy after school. The more flexible the tree trunk, the less likely it is to break in the storm.
You can always come back from a bad start, you can always turn it around, and every moment is a fresh opportunity to make the best decision for your health you can.
So, stick with it. You’ve got this.
Now, on to yesterday’s meals and workouts. I think it makes better sense to blog about the day gone by, so you can see a full day, rather than cutting off the day halfway through.
Don’t you agree?
I feel like I’m in a good place with my nutrition this time. I’m definitely on my grind, but I’m not starving myself. I’ve made a list of all my healthy favourites and stocked my pantry and fridge with them (and some extra treats, because life’s about balance).
I’m still eating a LOT of food, but it’s very nutrient dense, rather than calorie dense, so I can eat voluminous amounts and feel satisfied without consuming a mega amount of calories.
Here’s how that looked yesterday.
Two Weet-Bix with ½ cup of skim milk and 1 tsp maple syrup, plus a coffee with one sugar and the tiniest splash of skim milk. It looks a bit gross in this photo, honestly, but let me tell you, it was heaven.
I'm not sure if there is an equivalent in other parts of the world, but Weet Bix is a nutritious breakfast staple here in the merry ol' land of Oz. I love how low in sugar and high in fibre it is - and it's DELICIOUS. For all my Aussie readers: how do you do your Weet-Bix? Let me know in the comments!
Pro tip: Does your Weet-Bix drink all your milk? Gahh, so annoying! Resist the urge to add copious amounts of milk to make up for it. Instead, pre-soak them with a little amount of hot water until they absorb it all, then add your milk. You’re welcome ;-)
I really didn’t feel like morning tea. Weet-Bix doesn’t look like much but it’s deceptively filling. So, I listened to my body and waited for lunch.
For lunch this week I’ve been having beautiful chicken and salad sandwiches. Look how delicious:
What? Sandwiches? Bread?
Don’t be afraid of sandwiches, team!
I feel like diet culture has given sandwiches a bad rap but they’re an excellent choice for a nutritious, quick and portable lunch. Here’s how I make mine super healthy:
Swap out the margarine/butter for a thin layer of spreadable avocado (it’s gotta be RIPE) or seeded mustard.
Keep mayo for a special occasion, or when you REALLY feel like it – it’s incredibly caloric dense and adds little nutritional value (does taste good though, I’ll admit).
Don’t make cheese on sandwiches a habit – now listen, before you string me up, I’m all for cheese, but it adds a lot of calories, and you can hardly taste it amongst all the other filling. You’re better off to skip the cheese on the sandwich and enjoy all that cheesy goodness as its own snack when you’re hangry at 3 pm.
Jam pack it with just ALL the salad – leafy greens, tomato, cucumber, sprouts, beetroot, pickles, jalapenos, grated carrot, whatever you want.
PSA: If you’re using soggy fillings like tomato or beetroot, eat it right away, and don’t put it right on the bread – layer it between your meat and lettuce.
Choose multigrain, wholemeal, or rye bread, which is lower in GI, so you’ll stay fuller for longer and won’t get a blood sugar spike. Don't bother with gluten free unless you're medically gluten intolerant/allergic or Coeliac.
Add a lean protein for extra satiety like grilled chicken breast (my fave), a plain hardboiled egg, or tinned tuna.
This week I bought some plain chicken breast in bulk, which was on clearance, poached it and in minutes I had an entire week’s worth of lean protein. I just cut up half a chicken breast, add it to a rye sandwich with avocado, tomato, cucumber and a truckload of lettuce, and I have the most amazing, satisfying lunch, and it’s healthy too.
I’m in this habit after lunch of needing something sweet like a muesli bar. I know it’s not the best for me but hey, zero guilt! For a little sweet treat I am a bit in love with these Nature Valley Protein Bars.
I really prefer to drink my green smoothie in the morning so I start my day with nutrients, but I just couldn’t after my filling breakfast. Mid-afternoon I was getting those familiar hangry pangs, so I decided to whip up my daily green smoothie.
The recipe is so simple and nutritious:
Some pre-made frozen green juice cubes as a base
A splash of coconut milk
½ a medium banana
Just as much leafy greens as you can fit in your blender (I usually am a spinach fiend, but the supermarket didn’t have any, so I had to go with kale instead - *gag*, I just can’t with kale)
1 tsp of protein powder
1 tsp of Fem 21 powder
1-2 tsp of greens powder (chlorella and chlorophyll)
Whaz it all up and you're good to go!
Now I’ll admit the taste is ... interesting, but listen – just pinch your nose and drink it down fast. You honestly feel AMAZING afterwards and it’s just so full of goodness, your body will thank you.
Greg was out having a boys’ night, and it was my “me” time. Usually when this happens I don’t make myself dinner because I’m just honestly not the biggest fan of cooking and I don’t want to if I don’t have to.
I usually rely on 2 minute noodles but let’s be real – those packets of God knows what may taste good, but there’s no nutrition in them. It’s just straight carbs with no protein and no other nutrients.
I’m always hungry-sick afterwards – never satisfied, but can't stomach anything else to eat. It's not a great feeling.
I decided that I was going to show myself some love by cooking myself a healthy dinner, because I’m just as worth a nutritious meal as my family, so I decided to give my regular 2 minute noodle favourite a healthy facelift.
First, I got some of my slow cooked bone broth out of the freezer (get the recipe here) and threw it in a saucepan with some extra hot water and brought it to the boil.
Meanwhile, I went outside, picked a fresh chilli from our firecracker chilli tree, and chopped it up with some onion. I threw the onion, chilli and a teaspoon of minced garlic into a fry pan with some cooking spray and sautéed it while the bone broth was defrosting.
To the fry pan, I added half a teaspoon of sesame oil, 1 teaspoon of soy sauce, a couple teaspoons of Japanese rice vinegar, ½ tsp of maple syrup and 1 teaspoon of peanut butter and made a little paste, then I took the paste off the heat and set it aside.
Then I spritzed some more spray on the pan and sautéed some frozen veggies, kale, and about ¼ cup of chicken breast. Meanwhile, the bone broth was boiling, so I threw in my noodles (without the sauce packets) and cooked them in the bone broth, allowing them to simmer in all those nutrients and collagen filled goodness.
To put it together, I added a splash of the bone broth to the peanut chilli paste and stirred it to make a sauce, added my noodles, then stirred through the chicken and veggie mixture and ... oh. My. GOD.
The photo doesn't do it justice !It was 10,000 times more delicious and more satisfying than just regular noodles, and it was so quick and easy to make too.
... Because there’s ALWAYS dessert room. I satisfied my sweet tooth with a bowl of YoPro vanilla yoghurt and a teaspoon of this amazing mixture from ALDI with acai and flaxseed in it, and prepared for a good night’s sleep with some sleep tea.
Yesterday I was able to get TWO workouts in. I started my morning with a fun low impact Jane Fonda aerobics workout (she’s such a queen), which consisted of around 30 minutes of cardio followed by a stretch.
In the afternoon on my lunchbreak, I did a SECOND workout – a fun little fusion of yoga and Pilates. It was mostly just some stretching and a great way to break up the day, stretch and unravel my body after sitting at a desk all morning, and get my core switched on and activated.
In short, this journey is off to a start – sometimes it’s a bit of a bumpy ride, but I know it will be worth it in the end. I’m proud of how I’m doing so far, and I already feel amazing.
There’s no hangriness, no feeling deprived, no guilt, and no weird “detox” symptoms – just feeling energised, strong, and alive. More than anything, I want that for you too.
Remember, all bodies are wonderfully different and change in their own way on their own time. Stay in your lane, run your own race, and love yourself with everything you’ve got. You’re worth it and you’ve got it, and I’ll be here every step of the way.
Until tomorrow, keep shining bright.
Love, Rhi xoxo
Now I would love to hear from you! How are you going on your fitness journey? How do you like to make your favourite foods a little healthier? Let me know in the comments below. Let's do this together!
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