Travel Tips

Ever gone away on that dream holiday and returned a few kg heavier. It happens to many, especially if you are flying afar. Just stepping on the plane your fluid retention goes up. Which means the scales go up?

You know how passionate I am about throwing the scales away and using the mirror or your clothes as a guide. When you can look in the mirror and see health vitality and a fit toned slender body coming back at you, you have won.

It doesn’t matter what the scales say. Generally most people know when the body fat or fluid has risen without the need to weigh themselves.

Try not to define yourself by a number, who cares what that number is. We are all different, sizes, height, bone density. Muscle weighs heavier than fat, it is a fact.

While you are travelling you may increase your weight a little so it is very important NOT weigh yourself on your arrival home. That is the worse thing you can do. You will be far better off to do something like my 3 Day Detox Plan before you hop on the scales. We all know what it can do to your mindset when we see an increase. 

But is it possible to travel and actually lose weight or maintain? I believe so. With a few intelligent guidelines and a strategic plan it can help make travelling more fun and rewarding. 

In today's demanding and challenging world people find themselves often sick and exhausted to the first few days of stopping and getting away. I remember my own body doing this years ago when I operated and owned my two Hair Studios. I use to burn the candle at both ends, and find myself when I did stop I would get sick and not want to do anything while on holiday. It is because the cortisol sows down, you are not running off adrenalin to get business tasks or projects done. Your body relaxes and then you finally realise you are burnt out, exhausted and no good to anyone on your holiday.  I believe the key is to work towards balance in your day to day life so you don't feel like you have to take a holiday to escape. 

Travelling is fun and exciting. Exploring the world and going to places you have never been to before can be so invigorating but how can you stay healthy and fit while travelling. 

Let's think about it. Most people while on holiday or travelling for work do have more time to exercise, but the problem is the eating out and the mindset of 'What the heck I am on holiday, I will start that get fit regime when I get home!" 

​Where every you travel to there couldn't be a better time than now to start implementing some simple and efficient eating and moving habits. 

Check out all my travelling tips to keep you fit, healthy and feeling happy and amazing while travelling so you can enjoy the fullness of you holiday.

Week prior travel

I have eaten very clean all the way to LA choosing the vegan option with Humus and fresh
raw vegetables sticks and fruit served by ordering ahead. 

1. Pre-order Vegan Option with your airline.
2. The day of travel and for the plane - Important to prepare all your food the night before just like you would normally.
3. Pack solids rather than liquids as you cannot get through international security with fluids
4. As a tip, you can make a green juice/smoothie to take to the airport but be prepared to have this finished by security. It always takes time to travel to airports, check in etc so do have the green smoothie, you will be thankful 3 hrs later from leaving your house that you did.
5. Eat as structured as you can be, leading up to your flight, and the day before, knowing that the day of travel wont quite be the same.
6. Even though you have ticked vegan, don’t ever rely on plane food to be exactly as you anticipated. Pack your back up plan, see below.
7. Take a food bag specifically for your healthy nutrition and tea cup with plenty of herbal teas, so you can sit back relax with all your comforts

What food & drinks to pack for the plane

I travel a lot and when I was competing in Fitness Comps in my 20’s over 20 years ago I learnt fast never to trust plane food, I did this every time and still do today.

• Pack protein powder, in a container you can easily mix –see my shakers
• Pack your green tea sachets or green tea bags + camomile tea for sleep time
• Punnet of strawberries are great for sweet tooth moments
• Dried dates, but not too many, depending on length of the flight, 5 dates should be
  plenty
• Mix of nuts & seeds, goji berries
• Water can be tricky, I always try to remember to buy a litre once through the
  security, as you just never seem to get enough water on the plane in to your body.
• Pack a throw away container of Fresh greens, I take spinach leaves as you can roll
  the dates and almond in the spinach.
• If you are eating protein, pack 1-2 chicken breast pre-sliced or diced. (fish too smelly)
• Don’t worry too much about carbs as you are sitting and relaxing, you don’t need the
  heavier carbs, but if you are travelling with your hubby or partner, you could pack a container of sweet potato chips pre-baked the night before with rosemary, coconut oil and Himalayan salt. This would be a good idea when you are on a 12-hour flight.
• ​A green apple and 10 almonds is a easy to pack snack and healthy option. 
• Have a sweet tooth- you could always pack a raw vegan protein ball (see recipe) Eliminate jet lag tip- I have tested and tried this
  • No bread, or starchy carbs, only wat fruit and vegetables, load up on water and herbal teas
  • Listen to meditation music and meditate
  • Stretch on the plane and move every so often.
  • Set your time clock and time zone best you can straight away so
    you can trick your mind you have switched time zones.
  • Healthy Nutrition Meditation and Sleep is the key 

Remember after flying one of the best forms of exercise you can do after flying is practice Yoga in your Hotel Gym by down loading my Bali Yoga Workout - one hour invigorating Yoga Session. 

You can easily download the Bali Yoga Workout here 

www.nickyarthur.com.au/yoga-bali-workout.html Bali Yoga 
​
​Look out for more Tips on How to Travel and Stay Healthy soon.

Remember to drop me a message and let me know how you found these Travel Tips. 

Namaste 

​Nicky xx

​

Hi there,

How is you week going? Everyone I run into this month is wanting to get fit and get healthy again aftr their long summer break. We are slowly getting back into the swing of things here in Sydney, but the kids are still on school summer holidays and us Mum's often have to do our workouts from home. I remember those days, training my abs stretching while my two daughters were crawling all over me, lol. 

We are in the middle of summer and if you are in Australia then it is hard not to be in your bikini or Swimsuit. But how does your tummy really feel after Xmas and New Year?

It's a great time to set new goals and new daily rituals. Get my Ab ritual I have been doing my entire life. Well  let's just say since my 20's when I decided I need to clean up my own health and remove belly fat. 

You know how great you fell when your tummy is toned and you are a kilo or two lighter. It's often not just about the way you look, but more importantly about the way you feel. 

I have to say the biggest mistake people make when trying to lose weight is dieting. The best way to get in shape is to clean up your nutrition and lifestyle so you don't have to ever diet again. It is a good idea to have a mentor or coach to help support you through your lifestyle transformation. 
There are key things to learn so you never feel hungry or like you are on a diet.

My tip today for you is start creating daily rituals. If you need a hand to get yourself where you truly want to be then please shout out and I will set up a time for a chat where you are at and how I can help you moving forward.


As we age it can feel like it get harder, here why we must keep doing the work so we don't have to do a huge Body Transformation down the track.

Let me educate you on how. 


Practice 3x sets of 12 repetitions each exercise 
Daily or 3-5 times per week is going to make a difference to your core. I begin my workouts with this routine everyday to keep my core nice and tight.

Enjoy Nicky xx

PS remember to send me any questions or set up a consultation with me soon.

​


​

Small apple + 10 almonds
WEIGHT LOSS PLATTER
1-2 fresh dates, raw broccoli, green or red capsicum, 10 almonds, 1 strawberry 

​
WHY DETOX?
Detoxification is one of the bodies most basic automatic functions of eliminating and neutralizing toxins through the colon, liver, kidneys, lungs, lymph and skin. Unfortunately in this day and age, the lifestyle majority of the world is living with pollution found in the air, water and food people eat, our bodies have a hard time keeping up. A chemicalised diet with too much animal protein, too much saturated and trans fats, too much caffeine and alcohol and added stress radically alters our internal ecosystem. 


Detoxification through special cleansing diets is the best way to assist your body’s natural self- cleaning system. However, I have personally found even if your diet is good, a spring cleanse can revitalize your system and rid your body of harmful bacteria, viruses and parasites. It is a 3 Day step process that your mind and body will highly benefit from and while aligning this
Try a sample from my online 10 week Mind Body Transformation Program and  you will feel the difference. 




1. BANANA SMOOTHIE
1 banana, 4 strawberries,
1 orange. 1 cup Kale or spinach, 1 tbsp pre-soaked flaxseeds or sprinkle chia seeds. Blend until smooth 

BEAN & VEGETABLE SOUP
1/2 cup of the following: cannellini beans, chopped carrots, celery, onion, broccoli and sweet potato, 4 sprigs parsley, (OPT add 100grams tofu). Add to pan and cover with water, cook. When cool, puree in blender. 

​

​​Learn how to heal your body from the inside out 
Over 10 years ago now, when I personally started to clean up my own health and lifestyle I launched my online 10 Week Mind and Body Transformation Program after putting my self through a transformation after giving birth to my second daughter. 

At the time I thought I was reasonably healthy, but found myself falling into really bad habits, like drinking wine every night, going long periods without food, over exercising and really just to feeling my vibrant happy self. I started step by step and while I went through my own transformation I designed the program all written on the recipes I was making, the yoga & meditation  I was practicing, my workouts, mindset and retreats. 

I couldn't believe how amazing I started to feel so I wanted to share this with as many other young mums.

10 years on, I can really see the difference in my own health and vitality and now those who go through my program provide similar feedback. 

10 Years on we have evolved so much with google, fitness programs and research. People are waking up and listening, as the ageing body really does need help, we can sit back and trust the packaged foods, stress lifestyle and our environment will provide longevity. 


I see so many articles these days and social media posts, even doctors endorsing this clean living lifestyle. Its fabulous. But there is one thing I have noticed on my program, all my recipes and knowledge is beach,ing more and more popular. You will find everything you need on my 10 week program is you need to start small steps to making changes to your health. 

 There are foods that contribute to chronic inflammation, and  there are many foods that combat inflammation and should be incorporated into your everyday meals. After publishing my three health and recipe books, believe me I researched and ate them all, the good ones that is. 

I want to inspire you to think about healing your body from the inside out. Many people aren't aware of their gut, or no that there could be inflammation in the gut. Here is a few simple food types top eat more of and make them part of your lifestyle for gut healing and inner health. 


They are all food types you will find in my 10 week program. So if yo are really struggling making changes, or not sure where to start of just need a mentor or support I do offer my program as  a one to one coaching method, because I get people real results they are after by being coached step by step. 

One of my biggest concerns 20 years ago was my joint pain and the family history of arthritis, so this was part of my motivating factor to practice yoga and learn all i good on nutrition to heal my own body and joints. Happy to say my joint pain and swelling  in my knuckles, and click knees has gone. 

Everyone's body and life is different and by having a more tailored program to suit you and your lifestyle is the way to go. You get to flesh out the habits and replace them with simple yet effective new ones.

So what is your issues in your body, do you have any niggles or pain starting to manifest away? Send me an email and let me know. 

Just as there are foods that contribute to chronic inflammation, there are many foods that combat inflammation and should be incorporated into your everyday meals.

INFLAMMATION FIGHTERS 

F O O D S
• Wild Salmon
• Extra Virgin Olive Oil 
• Flaxseeds + Cold Pressed  Flaxseed Oil 
• Cabbage- hence why you see fermented Cabbage advertised as gut healing. 
• Onions
• Spinach
• Strawberries
SPICES
• Ginger
• Turmeric
NUTRIENTS & SUPPLEMENTS
• Fish Oil- Flaxseed oil 
• Curcumin •

•  Nuts and seeds
•  High-fiber, low- glycemic carbs (greens)
•  Non-starchy vegetables O Hypoallergenic proteins

(pea, rice, hemp, chia) O Clean and lean proteins:

• Hormone-free, grass-fed beef, lamb
• Free-range poultry
• Wild-caught, cold-water fish (not farmed)
• Wild game (boar, bison, pheasant, elk, venison)

 Soluble fiber foods: 
• Green apples
• Blueberries
• Oranges
• Strawberries • Beans
• Lentils
• Carrots
• Celery
• Cucumbers
• Gluten-free oats
• Ground flax seeds • Nuts
 Insoluble fiber foods: 
• Brown rice
• Broccoli
• Carrots*
• Celery*
• Cucumbers*
• Dark leafy greens • Fruits
• Green beans • Nuts*
• Seeds
• Whole grains
 Lots of water! Get more tips on the 10 Week Mind Body Transformation Program by joining for a small fee today, it will change your life. 

​

http://www.nickyarthur.com.au

​

Quinoa promotes energy production and the formation of healthy bones and teeth. Eat it regularly and reap the health rewards.


Serves 4

1 cup (7 oz/200 g) quinoa, sprouted (see introduction)
½ cup (2 oz/60 g) gluten-free flour such as quinoa, amaranth or millet
2 tablespoons coconut oil
1 teaspoon garlic powder 
1 Spanish (Bermuda) onion, ground
1 cup (2 oz/60 g) spinach, finely chopped
1 cup (2¼ oz/65 g) kale, finely chopped 
2 carrots, peeled and finely chopped
½ red capsicum (bell pepper), seeds removed and finely chopped
1 tablespoon cumin
½ teaspoon cayenne pepper
½ teaspoon mild curry powder 
¼ teaspoon Himalayan pink salt or Celtic sea salt 
½ teaspoon cracked pepper

Hummus, to serve (see recipe)

Mixed green salad, to serve
Lemon wedges, to serve
In a large bowl, mix the coconut oil with the garlic powder and onions. Add the spinach, kale, carrots 
and capsicum, then add the cumin, curry powder, salt and pepper. Mix in the quinoa, curry powder, 
salt and pepper and fold the mixture well. 
Shape into burgers and line on Teflex paper, then dehydrate for 2–3 hours at 115°C/240°F, or line on 
baking paper and bake for 45 minutes at very low temperature.
Serve with green salad, a wedge of lemon



Cumin and Chia Hummus

​

Chickpeas are naturally low in fat and high in fibre. Eating them regularly can help reduce the risk of developing type 2 diabetes.
Makes 2 cups
2 cups (1 lb 2 oz/500 g) dried chickpeas, soaked overnight in water 1 garlic clove
1 teaspoon cumin
4 tablespoons sesame seeds
1 tablespoon chia seeds
1 tablespoon olive oil
1⁄4 cup (2 fl oz/60 ml) lemon juice
Place all the ingredients in the bowl of a food processor and blender or blend at high speed for 3 minutes, or until smooth. Store covered in the refrigerator for up to 3 days 

So yum and clean eating.

Enjoy

Nicky xx

Hi there,

Happy New Year!
 
Are you starting to feel really sluggish and tired from Festive Season?
​
On New Year’s Eve Day, my youngest daughter told me this, she felt tired, full of eating too much and didn’t like the way she was feeling. She is use to feeling energsied from her intense dance routine.
 
So I said to her “Trust me on this one, let’s walk to the beach, have a swim and a do yoga and some of your dance moves together”
 
It even seemed a struggle to get her walking, it has been hot and like everyone we are out of our routine with late nights and celebration after celebration.
After our 3hrs of moving, swimming, stretching dancing on the beach and just having the time of our life, we both felt energized and happy.
 
We all get off track at this time of the year. I believe it is important to let go of routine occasionally and relax, but there will come a time where your body will talk to you and it is vital  to get back on track, immediately.
Don’t Panic, just follow my few simple steps to REST your energy, body and health.
Just follow these  7 simple yet effective steps to reset and recharge and you will be hitting those New Year Goals before you know it.
 
Start with Quality Sleep

If you have fallen into the ‘late night habit’or partying a little hard of the holidays, its important to realighn and be kind to your Temple, your body. If you are functioning in sleep deficit you are more likely to gain weight than the holidays. You crave more when you are sleep deprieved. So Step 1 Get to bed early tonight, aim to get at least 90 mins more than you have bee.

2. Get your gut cleansed   
If you’ve been consuming lots of artificial sugars, alcohol and stodgy processed starchy foods,  it’s time to take care of your stomach with nature.  Choose one ingredient foods for the next 3 days to help you realign your gut. Opt for a turmeric tea or tonic to calm any gut inflammation.
​

3.Drink the Clean stuff 

Drinking alcohol and sugary cocktails drinks, can leave you feeling fatigued- and not to mention cause havoc with your skin, energy, hormones, , leading to bloating and visible ageing. Ensure today that you get your 3 litres of water in – grab a new  bottle to make it fun and your New Year Habit.


4.Get moving – release happy endorphines

This is the game changer, important if overindulging has got you feeling sluggish and tired from doing nothing. Just like my daughter was, trust me on this one. We can often think we need to rest if tired, its actually the other way around. I guarantee a solid hour of a walking, yoga, jogging, swimming or gym  workout will have you feeling like you’re back on track in a flash. Whether you head to the gym or go for a walk, do something to get the blood and sweat flowing, do something you enjoy, you’ll feel the endorpines flourish you with happiness and vitality.
.
5.Eat Clean & Consistent
Just because you overindulged doesn’t mean that today is the day you start starving your body of nutrients by  skipping meals or restricting yourself. Skipping meals will leave you feeling hungry and more likely to snack and binge later on, trust me I know. Follow the meals and snacks laid out in your 10WKMBT (Mind Body Transformation) meal plans and you’ll get back into a consistent routine and healthie habits so you can start feeling the energy and happiness back into your body. There is nothing worse in my mind feeling sluggish, heavy and tired. Feel energsied today so you can work towards your health and fitness goals today.
 

 
Nicky xx
P.S. When you sign up to my January  10WKMBT (Mind Body Transformation)  program for the 30 + and especiually Mum’s 40+ , you'll automatically RECEIVE one of my healthy Cook Books and go into the draw to win Private One to One Coaching with me. click here to join now www.nickyarthur.com.au

It is that time of the year where people can easily get off track with their health, fitness  and nutrition.

There is still time to re kick start your health before Xmas. Try this. I know you will reap the results and feel the effects of my gentle detox cleanse. For the full program you can contact me direct. Just fill out the form here on my website for more details. http://www.nickyarthur.com.auwww.nickyarthur.com.au


This is called living the Lifestyle Dream - feeling amazing. Everything else follows when you feel good and radiate from within. 

Enjoy and remember to drop me a line and let me know. I will replY.

Namaste Nicky xx



2 DAYS RAW to get back on track.


REMINDER - DRINK LOTS OF WATER INBETWEEN MEALS AND MY LEMON & TURMERIC TEA RECIPES 

NICKY'S HEALING TEA

1 lemon 
1/2 inch of fresh turmeric or a 1/2 tsp of turmeric powder 
1 litre of water, blend in vitamin, strain pulp. Store in a glass Jar.
To make a tea add 1/2 to hot water in a cup or glass. 

Y 4 MENU

Day 1. BREAKFAST

Option 1 - Green Smoothie

2 cup spinach
1 cup kale
2 frozen banana
1 scoop protein powder
1 tbsp Coconut oil
1 Tbspn Chia seeds and 1000mls water
This recipe will make enough for 3 smoothies. Store in glass jars for keep fresh and ready to grab on the run. Drink with a straw.


Option 2 – Seeds and fruit

1 tbsp of pumpkin sunflower
1⁄2 tbsp chia seeds with 1/2 banana
1 fresh strawberry
1 tbsp goji berries (optional to have with almond milk)

MORNING TEA


Option 1 - KALE JUICE- Blend 3-4 large kale leaves with 1 litre of filtered water  in the vitamix, strain any pulp into a large glass bowl, pour into recycled bottles. Store in the fridge. Use within 48 hrs 

Option 2 – Chocolate ginger crunch - sweet tooth calling

1 cup pumpkin seeds, 1/2 cup sunflower seeds, 1 tsp Chia seeds, 1/2 cup goji berries, 1 tsp organic cacao powder, 1/2 tsp ginger spice, 1 tsp coconut oil add all ingredients to a bowl mix well.

Drink a small kale juice with this 


LUNCH - Hummus beetroot spinach salad

1 cup baby spinach, 1 raw beetroot (grated or sliced), 1/2 cup walnuts, 1 cup broccoli or green beans for dipping sea salt
1/2 cup hummus on the side
Raw Hummus
 Chickpeas have a delicious nutty taste and are nutritious and filling.

They're versatile too. Make them into hummus or dips, sprinkle over salads or soak, dehydrate and mill into chickpea flour.

Raw Chickpea Hummus 
1 can chickpeas,
1 tablespoon tahini

Juice of 1⁄2 lemon
1⁄2 garlic clove
3 tablespoons olive oil
1⁄2 teaspoon Himalayan pink salt or Celtic sea salt

Drain and rinse the chickpeas. Add all the ingredients to the bowl of a blender or food processor. Start on low speed and gradually increase to high speed. Blend well, for 4–5 minutes until creamy and smooth. If the hummus is too thick, add 1 tablespoon of water or olive oil. Store in a glass jar in the refrigerator for 3 days.

Add 1/2 cup to the salad.

Drink litre of water in between meals 

AFTERNOON SNACK - 
1 celery stalks, 1 small cucumbers, 1 cup green beans or broccoli

Optional have another Super Detox Green Juice or Super Simple Green Drink.

DINNER – Healing Soup - See recipe by emailing Nicky now.

NIGHTIME - CAN BE THE HARDEST TIME OF THE DAY FOR PEOPLE TO GET THIS RIGHT. 

Taper off all food from 6pm. Please have magnesium and Olive leaf extract oil morning and night.

REMINDER - DRINK LOTS OF WATER INBETWEEN MEALS
DAY 5 MENU
Day 2. BREAKFAST

Option 1 - Green Breakfast Beetroot & spinach salad
1 cup baby spinach
1 raw beetroot
1/2 cup walnuts
1/3 Cup pumpkin seeds
1 cup broccoli or green beans for dipping sea salt
1/2 cup hummus on the side for dipping

Option 2 – Green Smoothie  - STAY CONSISTENT!

MORNING TEA


Option 1 - Raw Food box

1 cup broccoli, 1 cup green capsicum & 10 almonds
 +1 green apple, 1 fresh date or fig 

Option 2 Super Detox Green a Smoothie or the Kale Juice  Super Alkalising Clean Green Drink Clean Green

1 cup of English Spinach – the darker greens the healthier. 1 small apple
1 inch ginger
1 tspn spirulina
1 tspn flaxseeds for extra fiber
1 tspn chai seeds for a bit of body and fullness. 500mls water - Blend well.
NOTE- DOING  A LOT OF EXERCISE OR RUNNING AROUND, THROW IN 1/2 A FROZEN BANANA 

LUNCH – My fav- watch the Yu tube clip here with my chef Made  in Bali.

Zucchini Soup
This healing and energising soup is very low in calories making it a great choice for weight loss. Serves 2
3 zucchini , peeled

Juice of 1 lemon
1 Tbspn coconut oil
1⁄4 teaspoon Himalayan pink salt
1 teaspoon ground ginger 1 teaspoon onion, diced
 1 teaspoon maple syrup 
1 teaspoon cumin

1 cup filtered water 1 tablespoon chia seeds Coriander , to garnish Cracked black pepper, to taste
Blend all the ingredients in the bowl of a blender until smooth. Garnish with coriander and cracked black pepper to taste.

AFTERNOON SNACK
Chia seeds pudding yum!

1 1⁄4 cups almond milk

1 tbsp honey or maple syrup
4 tbsp chia seeds

1 tsp ground cinnamon
In a large jar, combine all of the ingredients and shake well. I like to use mason jars to store this mixture and divide into 3 jars. Refrigerate until it thickens into a pudding-like consistency, about 30 minutes. Delicious treat and keeps for up to 5 days covered in the fridge.

DINNER

Basil Fruit Salad
1 cup watermelon,
2 strawberries,
1⁄2 cup blue berries,
1 banana,
1⁄2 cup fresh basil leaves,
1/3 cup pumpkin seeds
- chop all fruit add basil leaves, sprinkle with seeds
TREAT FOR THAT SUGAR HIT !!!
Ginger Goji Chia Crunch
1 cup pumpkin seeds
 1/2 cup sunflower seeds 
1 tbsp Chia

1/2 cup goji berries


1 tspn organic cacao powder

1/2 tspn ginger spice

1 tspn coconut oi
l
Add all ingredients to a bowl mix well and enjoy – yum! 

WATCH THE ESY TO MAKE RAW SOUP HERE. 


TIPS How can I assist my 5-Day Detox

1. • YOGA - improve circulation, expel toxins and relax the body and mind by stimulating the release of endorphins
   • SWEAT -Schedule time for sauna, steam or Bikram room which will help to increase circulation and assist with the elimination of toxins through the skin.
   • MEDIT A TION
     For best results use the Quick Fix Meditation CD. You can purchase on the website or email
     me for a down load and sent to your inbox for only $5.00
     Begin your day with a 15 minute meditation. Sit quietly and focus on your breathing. Visualize

your body detoxifying. As you inhale, visualize healthy oxygen entering your lungs and blood stream. As you exhale, visualize toxins leaving your body
Hydration
Keep well hydrated by drinking 3-4  liters filtered water throughout the day, to help flush out your system. It's important not to drink water with meals as this will dilute your digestive enzymes and prevent your body from assimilating nutrients. Use Coconut water after yoga and at night to replace your night-time meal and hydrate your body. 


RAW VEGAN ZUCCHINI SOUP. ZUCCHINI is a great weight loss food. Water gets rid of water. Your body is made up of water. So lets get the toxins and excess weight flushing out of your bodies system, so you can feel ALIVE LIVING. 

​Fasting’s and Detoxing is becoming more and more popular in today's world. I believe because people are becoming more and more overloaded with stress and indulging foods. Fastings have been around for thousands of years. 

Many of the foods in our modern diet (particularly grains and sugars), combined with eating constantly, has made our bodies lazy and largely turned off their ability to consume themselves. That might sound gross, but it’s a totally natural, healthy and important process. Completing a detox really does help you learn about your BODIES ENERGY SYTEM & how it functions. 



Why Fast?

There are many reasons people fast and many health benefits, many of these benefits is a process called “autophagy.” Autophagy is the body’s natural process of killing off, eating up, or cleaning out bad cell matter that’s built up in your body. It’s an important system for staving off many diseases, including preventing cancer development. 

DISCLAIMER: I am not a DOCTOR however doing your own research and study is helpful to understand your own bodies need. Do not begin a fasting or detox without some professional guidance or knowledge, advice. 

Fasting and Detox can teach you a lot about your own body. 

 
Have you ever considered doing a fast but were not sure which one is the best for your needs and body? There are so many different types of fasting’s and detox programs. Over the many years of working in the health industry I have put my own body through many detox fasting’s and lead and facilitated many groups of people through their ow detox and fasting retreat. We have use colonic cleanse, raw vegan detox, water and coconut fasting’s along with juice fast.
My favorite one was the water and coconut water fast. I did this over a 5 day period and couldn’t believe how amazing I felt. My skin was glowing each day, and I could feel sluggish energy and excess fat leave the body fast.
 
I have tried them all at various times in my life for various reasons. They all have benefits along with their pros and cons.
 

BODY BUILDERS - take note
Now if you are a body builder leading up to a show or a bikini competitor then this would not be a good idea because of the risk of losing muscle. However if you have been a body builder and competitor and been out of control with food cravings after dieting down for a show and cant seem to find the balance with your nutrition or keep going for the artificial sugars then this could benefit you to reset your body and get you back to feeling balanced. It is a good thing for your body and digestive system to give it a rest to reset your metabolism and eliminate those sugar cravings. 
 
I did the coconut fasting after my show in 2016 while in Bali before my guests arrived for their Detox Retreat. Here are some of the things I noticed and the pros and cons. By the way I love competing but I also love the feeling of a body maintenance detox or fasting. It gives you life back and that step back in to your life doing both. Body building diets are very clean and vey structured, fasting can be more spiritual and inner work rather than it being about weight loss of building muscle. Understand a fasting is something you would do a couple of times a year not all the time. 
 
 
PROS OF FASTING

The pros of fasts are numerous but a few of the ones I like the best are:

• Rest your digestive system. Giving your digestive tract a break from food allows your body to use the extra energy for detoxing the body of old or damaged cells and tissues. This release of toxins results in improved health.
• Decreased inflammation We are constantly being bombarded with things that can cause inflammation in the body and a fast is a quick way to reduce it. Simple effective it works.
• Glowing skin and clear eyes. After the first few days of a fast your skin generally clears up and starts glowing. Your whites become whiter and your eye colour will become brighter.  
• Happy endorphins.  When you release toxins your body releases endorphins that make you feel really good!
• Softer skin!  My skin gets so soft during a fast that I can’t stop touching it to make sure it is still so soft.
• Weight loss! Of course for those of us who can carry a few extra kg at this time of the year this is the perfect and fasted way prior Xmas to shred the weight loss. For me it is never about weight loss it is about internal health. You will feel amazing after this.
• Mental clarity. After the initial detox you are left with a lot of energy. All the extra energy running around your body clears the clutter from your mind. You can think clearer and will wake up earlier.

 

• More….. I could go on and on but you get the picture! This is for you to boost your internal health and learn how to heal your own body healing.

 
CONS OF FASTING
There are a few cons but only a few.

• Purge Toxins. As your body detoxes you get a white tongue coated with toxins. This in turn gives you bad breath and tastes gross! Don’t worry it goes away as you become less toxic which is usually in a few days. Make sure to brush or scrape you tongue during this detox period. Some of my clients tell me it is almost a metallic taste, that’s the toxins coming out.
• Detox symptoms. There are headaches, gastro intestinal issues which can include diarrhea, gas, bloating, stomach ache, burping and some people even vomit.
• Hunger. For some people, the hunger does not always disappear like it does for others. If you are one of those people I suggest trying another type of fast with more calories and enough glucose (fruit sugar) for your brain. My detox Plan is a good program as a Pre Detox then you can work your  way to a fast.
• Weakness Feeling weak is another con that is REAL! There are some days on a fast that all you want to do is Yin Yoga or savasana posture, and other days where you will feel like a brisk walk. It is important to keep moving throughout your fast.
• Tiredness. It is a lot of work detoxing your body and it can wear you out and make you want to sleep! This needed break should be thought of as a gift! Give your body what it wants or drink more water  if you cannot take a break.
• Lack of clarity. During the first few days of detoxing your mind not be able to focus well and you may even be forgetful. It is completely normal.  Don’t worry after the first few days you feel much better!
• Break outs. For the first few days or up to a week your body is cleaning out all the toxins and one of your biggest elimination sources is your skin. Be prepared for a little or a lot of pimples to make an appearance.
• Weight loss! If you happen to be at your ideal weight or **are under weight the weight loss is not a welcome side effect. Again look at this as a reboot for your body rather than focus on weight loss.

**Please note! If you are underweight, under a doctors care or under 18 I do not suggest you do a fast until you speak with your doctor.

• Plus you know you are doing something healthy for yourself and that feels good too!

In my next blog I will lay out how to ease into your first Detox and will be giving away my simple and easy to follow  Pre detox plan to get you started. So remember to join my blog at my website so you don't miss out on this one. 

Happy Thursday 

Namaste 
Nicky x

Its that time of the year, where most people start to fall off track with health and fitness. It is the busy period and it can come with it's challenges. 

Everyday of your life, is a chance to get stronger, eat cleaner,  live healthier, think more optimistic and positive outlook so you can become the very best version of yourself. Everyday is an opportunity to 
to start all over again, your never too late, too old, too sick, too
Brocken to get up out of self pity. Even when you think you have ruined it all...!

What ever is going on for you, weight loss, fitness, divorce, losing someone, or something....! Get up earlier and SMASH IT.

Your life is precious don’t waste anytime down in the PITT! ❤️

                                      My Best 5 Tips for when you fall off track

1. Mindset. Let it go, what ever you did is behind you now, instead of thinking you have ruined everything adapt a positive mindset by affirming to yourself "Yes I can do it"
2. Food Prep. This is important, especially around a busy time of the year.  Xmas can be the time where people can easily stack on extra kilos. When you have your food with you where ever you go, you will be less likely to fall off track or be tempted to eat the Xmas goodies floating around work or at home.
3. Training Journal. Set yourself a plan for the next day. Write up the times you will exercise, and your meals. This way you have planned ahead and committed to paper. Use a training journal. 
4. Team Work. Buddy up with a friend for early morning workouts or walks. This will keep you both accountable to show up. Never cancel.
5. Stay Hydrated. ​Keep your water intake high to around 3-4 litres. Water keeps you feeling full and alert. If you are really busy at work and just can't get in the healthy food on time, then use coconut water to fast your way to your next meal. Coconut water will give you electolytes and has natural sugars to keep you energised. 

           Leave me a comment and let me know how you get on with these tips. 

           Namaste 

           Nicky 

FAREWELL TO FOOD CRAVINGS 
What is a craving?
Craving: a powerful desire for something
 
Today we are going to chat about beating food cravings.
 
Everyone has moments of vulnerability when they change something big in their life whether it be moving house, having a baby or giving up smoking. This is a part of the experience of being human.
 
It only natural that when you embark on a new exercise and wellness plan that there will be days when you crave your old favourite comfort food – pizza, ice-cream, muffins or hot chips on a cold winters day!
 
These are cravings and the reality is that the foods you crave are the very foods that will undermine your fitness goals of exercise and good nutrition. I believe strict and rigid diets and even calling it  DIET can make you crave the foods you are trying so hard at eliminating from your life. 
 
You can control your cravings – although this seems hard when you are in the middle of a craving session!! Consciously acknowledging and working through your cravings will make you stronger and more committed to fitness. Plus I promise you they wont last! In a few weeks your mind and body will be reprogrammed to crave beautiful real food that nourishes your body. It's a; about feeding your body nutrient dense food types and getting good quality sleep and a fitness program that suits your lifestyle. 

In the meantime here is a few simple ideas. 
 
Here are few suggestions as craving busters – however remember PORTION SIZES! Don’t over eat or all your hard work will be undermined!
 
Go for a walk and listen to a podcast
Drink a big glass of warm water with lemon or make a herb tea
Do the ironing!!
Get busy in the garden – sweep the paths, rake the lawn – whatever it takes!!
Ring a friend for support
Do some simple yoga poses
Read a book or magazine
Look at your before photo for inspiration and strength 
 

Sweet cravings:
Fresh fruit – bananas – apples, kiwi fruit, watermelon, orange ,beetroot– blend into a smoothie
2 x medjool dates – good for digestion and blood pressure. Fresh not dried dates
Apple with nut butter – creamy and crunchy
1 x dried fig
LIquorice tea is great for a sweet craving
5 x raisins and 5 x macdamia nuts 

Savoury cravings:
Sunflower seeds baked or dehydrated with tamari sauce and sea salt 
5 – 10 natural almonds
olives
5 – 10 tamari almonds – high in fibre and protein
roasted chickpeas. Drain a can of chickpeas and dry them. Then roast in oven with sea salt, olive oil and black pepper for 30 – 40 mins. Makes a great crunchy snack
spinach, celery, lemon, chia seeds, apple , carrot, ginger– blend into a smoothei 
Carb cravings:
grainy/wholemeal rye or gluten free home made toast with avocado  and sliced tomato, fresh basil leaves, cashew nut cream
oven baked sweet potato chips
oats –plus a scoop of vegan protein powder, mix with water, with ¼ banana and 5 x blueberries and honey. 
Cravings pass I promise!!
 
Continuing to support you on your fitness journey!
 
Nicky x