Thursday, 17 April 2014

Supercharge your health and eat fresh

When Fitness First told me I had $250 to spend this month to super charge our health and fitness, what better way than to get a couple of spiralizers AKA 3 in 1 slicer apparatus. I want to encourage my Mum to kick start her #standfullyraw challenge too, she's back from Serbia in a couple of months.

The kids had a ball creating spiral apple spagetti. They simply couldn't get enough. 


Mietta shares her spiral apple ring. 

We have also super charged ourselves to revamp our very own veggie patch. Currently we have parsley, rosemary and various other greens in wine barrels but seriously need to make more space and start from scratch. 

So we went seed shopping....

We have a few ideas with our new veggie garden design but this one totally caught my eye at the Fitness Expo a couple of weeks ago. 

What do you think??? An internal fruit box/salad and veggie wall patch display.  

Pretty cool huh???

Up close....

Let's just say I have written a list of all the materials for Adrian to go down to our local Bunnings Warehouse and start this mini wall project. 

Do you prefer an indoor or outdoor veggie garden?

Which reminds me. Here are just a few snippets of my time at the Fitness Expo in Melbourne. I was a little chuffed seeing myself on a huge poster at the Lorna Jane stand and meeting CEO Bill Clarkson, green juice star extraordinaire Zac, marketing manager from Fitness First and Body Science Founder Nathan. 

Super cool people!

To find out what's been happening with Fitness First this month come visit their website. They have totally embraced the world of health and fitness and helping you achieve your personal goals. 

Thanks again Fitness First for partnering with Fitness Food And Style. 

Much love & friendship,

Tuesday, 15 April 2014

Fitness Transformation Tuesday with Mimmi Jansson

This will blow you away!!! 50kgs - 108lbs GONE!

Let me introduce you to beautiful Mimmi. She shares how she didn't really notice her weight gain until she just recently saw her before and after picture. As they say a picture tells a thousand words and that is the most powerful tool to help us monitor how we are going.

Mimmi shares her story with us below.

For those that wish to share their new fit and healthy lifestyle please fill out our Transformation Tuesday questions as I would love to feature you!

Stay fit and healthy!

  • I am 19 years old and started my healthy journey 8 months ago.
  • I mainly ate junk food my whole life. Alot of pizza and fried food, also unhealthy snacks everyday. I drank alot of Coca Cola and I never did any exercise. Now I live by the lean lifestyle. I eat fish, chicken, vegetables and I exercise about 6 days a week.
  • I dont play any sports but I love to exercise at the gym or run outdoor. I like watching handball.
  • What makes me smile is life as it is right now. The way I live and the way I feel inside and outside. My passion is my health. I have never in my entire life done something so full hearted.
  • I saw a picture of my before and after and I didn't realize how big I was. After seeing that picture I ran to the scale and couldn't believe my eyes. I weighed 131kg - 289lbs. That's when I decided to make a change.
  • My biggest dream and goal right now is to lose 50kg. When I have accomplished that I want to take on the last 10kg. I also want to go do a 7 week cardio camp within the next 12 months because that's something to show myself how far I have come.
  • If I can do it, everybody can do it. You just have to stay motivated and never stop believing in yourself. My biggest tip is to never let it go this far from the begining. You will have to work hard and it will be tough but it will all be worth it in the end.
  • Instagram: @janssonmimmi

Monday, 14 April 2014

180 Nutrition Protein choc banana & strawberry smoothie

Kick start your day with this powerhouse choc banana and strawberry smoothie. It's so important to start your day with the right types of whole foods. Especially with our #standfullyraw challenge I am loving all the fresh food we are eating. 

Here are some health benefits of the ingredients I used for this smoothie. 

Cacao beans

Cacao beans contain natural chemicals called flavonoids, a type of antioxidant compound that promotes general health and might lower your risk of several diseases. One type of flavonoid, called anthocyanidin, is especially high in cacao beans, along with other compounds called epicatechins. These compounds are powerful antioxidants and, according to a study in the "Journal of Agricultural and Food Chemistry" published in 2003, are especially concentrated in cocoa, a product of cacao beans. In that study, researchers compared the antioxidant capacity of black tea, green tea, red wine and cocoa, concluding that cocoa has the highest antioxidant activity among the four products and the greatest potential for health benefits.


Today there are over 600 varieties of strawberries. The sweet, slightly tart berries rank among the top 10 fruits and vegetables in antioxidant capacity. Their deep, rich hue supplies their high flavonoid content, a topic of research in many studies supporting the health benefits attained by consuming strawberries on a regular basis.


Having a banana at breakfast every day adds a nutrient to your body to support normal heart function. Bananas are rich in a mineral electrolyte called potassium. When potassium enters your body, it absorbs directly into your bloodstream through intestinal walls. Potassium travels around to cells all over your body and dissolves in fluid inside of cells. It travels across cell membranes if needed to keep fluid balanced in and around cells. This process keeps electricity flowing throughout your system, which is required to make your heart beat. In cases of severe potassium deficiency, your heart rhythm may become irregular, which can be deadly. According to the Linus Pauling Institute, you need 4,700 milligrams of potassium on a daily basis. Bananas provide more than 360 milligrams per 6-inch piece of fruit.

Chia Seeds

Ch-ch-ch-chia! Oh how I love these superfood seeds! They are such a great source of healthy omega-3 fats and fibre, and fortunately it's an easy food to add to your diet. The little seed — which comes in either white or a dark brown and black colour — also has a huge nutritional profile. It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. As an added benefit, chia seeds can be eaten whole or milled, while flax seeds have to be ground before consumption in order to access their health benefits for example.Simply add to your smoothies, cereal or baking. 
So make sure you add these ingredients in your daily diet. 

Chocolate Banana and Strawberry smoothie

What you will need;

2 bananas
1 punnet of strawberries

1tsp cacao powder
1 scoop of 180 Nutrition coconut powder

handful of walnuts
1tsp chia seeds
1/2tsp organic vanilla extract
Milk (I use almond milk and pour enough until I get the right consistency I want)

Blend all these amazing ingredients together and enjoy!!!!

180 Nutrition

I love the fact that 180 Nutrition protein supplement contains only pure ingredients. They aren't filled with any nasties like fillers, thickeners, sugars and preservatives. This awesome protein powder contains essential micro nutrients, antioxidants and fibre to assist metabolic rates and keep your digestive system functioning at optimum levels. It is a protein powder that is actually healthy for you!

So next time you grab yours please use our special 180 Nutrition promo code 264464 for your exclusive FFS 10% discount.

Happy Monday!

Friday, 11 April 2014

Fitness Friday with Womens Basketball extraordinaire Alice Kunek

Today's Friday Fitness #danistars is the amazing Alice Kunek. We share the same Croatian heritage background so hence her height and becoming a professional basketball player. She plays for the Women's National Basketball League for the Dandenong Rangers.

She is very passionate about good food, healthy living and of course fashion. She says; 

"I believe that as a basketball player in Australia, young girls are always looking up to us as role models and it is our job to always be a positive influence in these young girls lives. 

When Alice is not training she loves creating healthy sweet treats and trying different recipes. She shares one of her favourite Tahini protein ball recipes which are super delicious and perfect for an "on the go" snack, or a sweet treat after dinner. "I believe putting the right foods into your body is vital to get the best out of training and keeping a positive mindset." She says. 

Alice takes 5 minutes to share with us her Fitness Food And Style ethos;

1. What fitness activity do you schedule into your daily routine to keep healthy?

I love interval training as well as anything that works up a sweat and gets my heart racing. In season I do a lot of weight training as well as on court sessions. In the off season, I love practicing Hot Yoga. It clears my mind and find it very refreshing. Stretching is so important for our bodies, and is a great complimentary exercise to all the weight training we do as basketballer's. 

2. Describe your dream meal - what could we expect to find on your plate?

 Anything with avocado!! It is my go to food and without a doubt I have it everyday. I also love a sneaky block of loving earth chocolate:) Gluten, Dairy and sugar free and tastes delicious!

3. Who’s your go to style icon - who have you always admired for their style, and why?

 I love Lindy Klim and Elle Ferguson's style. I'm not one to wear a whole lot of colour. I love simple elegant classic pieces and especially leather and leopard! 

4. What’s a childhood habit or mannerism that has followed you into adulthood?

  I'm not sure if its a habit or not but I love spending time with my grandparents, they have so much knowledge and beautiful stories to tell.

5. Name three things you can’t leave the house without and why?

My Alexander Wang handbag- it has absolutely everything in there, it's like a Mary Poppins Bag!

A Bottle of water- staying hydrated throughout the day is so important for everyone and especially athletes. You'll sometimes see me carrying a water bottle with green liquid; love drinking my daily dose of chlorophyll.

My phone; unfortunately like most of us it is constantly on me!

* * * 

Tahini protein balls

*2 tablespoons  chopped almonds

* 2 Tablespoons of Tahini
* 3 tablespoons of coconut oil
* A handful of Goji Berries
* Shredded coconut
* 1/2 a cup of LSA
* 2 Tablespoons Organic Honey
* 2 tablespoons of cacao- 
* 1 Tablespoon of Macca powder 
Picture source:

Now the fun part...making them!
- Blend the Almonds into a blender until the are finely chopped
- Spoon the tahini into a bowel, add the nuts, coconut oil, LSA, Macca,cacao powder, goji berries, shredded coconut and stir really well until the consistency is sticky. 
- Roll mixture into golf ball size balls
- If you like you can mix coat them in either shredded coconut (loving earth is my favourite brand), chia seeds or goji berries!

- Put them in the fridge for about 45 minutes and then enjoy:)

* * * 
Here's gorgeous Alice all dressed up and looking glam! Thanks again Alice for sharing your fit and healthy life with us. 

If you too have a Fitness Friday story to share, please email me as I would love love to feature you!

Happy Friday!

Wednesday, 9 April 2014

The Brown Trading Co. $100 give away

Social media has opened so many doors to how we connect with people, making almost everything and anything accessible. Through instagram, I have connected with people all over the world and close to home, many of whom I now consider as friends. One such friend is the wonderful Keren Brown who I love and adore, especially her unique style and brand.

"Keren Brown the brand" design, manufacture and retail their own colourful, quirky textiles and homewares sold via their website and shop front in Brisbane. They have recently branched out to include products they love from other interiors and homeware brands. 

In June, a new store will open in Brisbane featuring not only their own collections but stunning interior, homewares, gifts and lifestyle products from around the globe. They plan to host "in store" lifestyle workshops teaching customers how to decorate with their signature products, however not all workshops will be interior based. They plan to host lifestyle lessons on health, styling, floristry, calligraphy, fashion – anything that creates inspiration that they can share with their customers.


Don't be afraid of colour or to clash patterns. Mix old with new to create an individual space reflecting your own style and personality. Cushions are a cost effective way to update a room for minimal outlay – treat them like fashion and change them every season for a fresh look.  Use layers of collected pieces and texture, it adds interest and depth to a room.


Keren Browns online textile sale started Monday 31st March – all of their textiles are 50% off – cushions $17.50 - $19.95, tablecloths from $25, Napkin sets $15.00 – crazy gorgeous things on offer. How divine and bright are these?

Keren Brown - The Brown Trading Co.

Fitness Food And Style Q&A with Keren Brown

Keren Brown

1. What fitness activity do you schedule into your daily routine to keep healthy?

I walk my gorgeous Golden Retriever Humphrey everyday.  A year ago I started yoga and it's been amazing both mentally and physically.  Every Tuesday we have our Yoga teacher Cate come to the office and run a lesson just for us – it's wonderful because if we have had a hard day we can do a gentle re-energising session.  I've come a long way with yoga in a year!

2. Describe your dream meal - what could we expect to find on your plate?  

Dream meal – it would have to have seafood – fresh fish, prawns, oysters, crab – I love fresh seafood and am I allowed to say a glass of bubbles? My fave recipe is Jamie Oliver's Turkey Salad – introduced to me by my friend Brett from organic bag company Apple & Bee, it's an absolute winner!

3. Who’s your go to style icon - who have you always admired for their style, and why?  

Style icons – India Hicks – her classic timeless island style is impeccable. Everything from her health to her home is enviable.  In fashion I'd say Cate Blanchett is all style and grace.

4. What’s a childhood habit or mannerism that has followed you into adulthood?  

I was always a worrier as a child which isn't a good thing but I try very hard these days to manage my levels of worry – sometimes that's very difficult running your own business because everything ends with you!
5. Name three things you can’t leave the house without and why?  

Can't leave the house without – my iphone – it carries my life in it, lipstick preferrably hot pink or red because a quick splash of colour makes all the difference, my Coach handbag which was a gift to myself last year and I use it every day.

Thanks so much Keren for stopping by, we love having you on Fitness Food And Style and hope to see you back here real soon. For those that wish to add some sophistication and sunny colour into their home, please leave your comments below (25 words or less) and tell me why you want a splash of Keren Brown in your home. One creative winner will receive a $100 gift voucher and announced via email on 16th April 2014. So make sure you are subscribed to my blog so I can email you.

For more style and sales items OUT NOW check out The Brown Trading Co. on Facebook and visit them;

The Brown Trading 
Instagram @kerenbrown

Much love and friendship,

Tuesday, 8 April 2014

Fitness Transformation Tuesday with Rachael Forster

Let me introduce you to gorgeous Rachael. She just recently celebrated her 30th birthday and began her fitness journey 10 years ago. Since then she has become a Mum of 3 beautiful girls, a qualified personal trainer as her life long passion has been all about the fitness and wellness industry.

You can read more about her story below and for those that wish to share theirs please fill out our Transformation Tuesday questions as I would love to feature you on Fitness Food And Style.

Until next week, stay healthy!

How old are you and please can you share your health and fitness journey to date? 

Hi, my name is Rachael and I am just about to turn 30! My health and fitness journey started in my early twenties when I became a qualified personal trainer. I always had a passion and love for fitness and wellness and decided to pursue it as a career. Not long after I completed my course however, I fell pregnant with our first baby girl and my plans came to a halt. During this pregnancy I gained 24kg & all my knowledge seemingly went out the window and was replaced with junk food and not a lot of movement. After the birth, I managed to lose 20kg by the time my daughter was 5 months old through regular gym sessions, focusing on weight training and jogging and eating a healthy diet. I then went on to have two more daughters, gaining 14kg & 17kg during the last two pregnancies. My girls are now aged 6, 4 & 2 and I have lost all of the baby weight and feel amazing! I workout 3-5 times per week, my favorites are body pump and body combat classes. Since becoming a mother, my focus is now on nourishing my family through eating wholefoods, regular exercise and having a positive mind. I now love to eat mainly a plant based diet with fresh juices & smoothies, yummy raw treats and delicious veggie curries that are among my favs.
Over the last 10 years my love for health & wellness has only increased and I am now following my heart and dreams of making it my career.

What types of foods did you used to eat as a kid and young adult? What's changed since then?

As a child we ate fairly healthy. Just a typical Aussie diet, meat and three veg, spaghetti bol and bbq's were regulars for dinner. We ate a lot of fruit for snacks and salad & sliced meat sandwiches for lunch. We did indulge in lollies, icecreams & potato chips too and were never really denied junk foods. This same diet followed me into my teens and early twenties.

Do you play any sports or what sports do you like watching? 

I love to play basketball and have played since I was 7 years old. I had a few season off in between children but have kept playing well into my twenties.
I also love to watch AFL, professional dancing, the olympics when they are on and tennis.

What are your interests, passion and what makes you smile? 

My interests and passions are firstly my family. I love to be with them and take my girls out exploring this amazing country we live in. The beach, zoo and botanical gardens are our favorite places to go to. My husband and daughters always make me smile and laugh at the silly little things they do but mean the most. Outside my family other interests of mine are cooking and creating new recipes, reading romance novels, watching Kardashians & shopping - Lorna Jane is my weakness!

What was the catalyst that sparked your lifestyle change? 

The catalyst that made me change my lifestyle was after the birth of my eldest daughter. I hated the weight I gained and wanted to change that. I also became very interested in how to nourish my body from the inside out, not just about how to lose weight the quickest. I now focus on eating fresh, wholefoods with minimal dairy, gluten & sugar and meat only 1-2 times a week. Lots of fresh fruit and veggies, smoothies, green juice & delicious raw treats!

What are some of your dreams/goals you hope to achieve over the next 12 months? 
Over the next 12 months, my dream is to launch my website offering guidance to women on how to be the best they can be through healthy eating, regular exercise & my favorite - having a positive mindset.
I hope to inspire others and be the best mother & wife I can be while remaining true to who I am.

What tips would you like to share with my readers about your transformation? 

My tips for creating your own transformation are:

- Start by making small changes such as: drink more water, go to sleep earlier or cut out the afternoon chocolate binge.
- Find a buddy who can motivate you and who you can motivate and keep each other accountable.
- Create small goals along the way and reward yourself for your hard work and dedication.
- When you are having a weak moment ask yourself "is this going to nourish me?" Really look within yourself and know that you are worth it.
- And finally have fun! Healthy eating and regular exercise should not be boring. Find something that you love and stick with it.

List social media that you want to share:

You can follow me on instagram @nourish_your_glow
Website coming soon!

Monday, 7 April 2014

Win a Wellness Pack from The Healthy Chef

Hello everyone! What an amazing weekend we had. From attending the Melbourne Australian Fitness and Health expo to the Kids Adventure Festival in Mt Baw Baw (post COMING SOON) we are just so thrilled to be able to attend such wonderful events that promote health and fitness. That's what our family is all about. Awesome experiences that I can't wait to share with you.

Today I have the absolute pleasure offering one of my amazing Fitness Food And Style readers a Wellness Pack from The (gorgeous) Healthy Chef Teresa Cutter.

Read our interview from last week here.

The Healthy Chef Teresa Cutter and I 

Here's our little orange juggling act at the show!!

It's not everyday you get to meet the person in real life that has inspires you to live, eat and make healthy food for your family. Teresa Cutter is one of those people. She is so personable, vibrant and such a fountain of knowledge! Oh did I mention she's the best squeeze ever! Such a great cuddly friend!


WELLNESS PACK, featuring 2 x proteins of your choice, 1 x Organic Superfood, 1 x Natural Immune Support PLUS A FREE blender bottle and the best selling 101 ways book.  A full months supply of goodness.

Terms & Conditions
  • Entries will close on 30th May 2014, and a winner will be announced shortly thereafter.
  • Tell me what motivates you to make positive health and wellness changes in your life & include your IG and/or FB name beside your comment below. 
  • You must be an Australian resident to win.
  • The winner’s answer will be judged on most creative response.
  • Please ensure you have subscribed to my blog, as the winner will be notified by email. If the prize remains unclaimed for 72 hours, a new winner will be selected.
  • Only one entry per person.

I look forward to reading your comments. In the meantime stay fit and healthy!

Much love and friendship,

Friday, 4 April 2014

Working out for a week and eating like Bake Bike Blog

I always love a challenge and this month Fitness First has got us exchanging workouts with the other bloggers for the #changeforthebest campaign. So when I got super fit and healthy Lisa's Bake Bike Blogs' workout session this week and her fave healthy recipes, I was over the moon.

It's always good to mix things up and to see what other people are cooking in the kitchen and how they lead a healthy lifestyle.

So here goes my 1 week working out and eating like …..

I love the fact that Lisa makes her workouts quick and snappy. It's how I roll as I do not work out for more than 15 minutes per day or 30 minutes every second day. 

Yes there is always a smile on my face when there is a quick workout ahead….

Fitness Food And Style running workout

So basically Lisa runs 5km on Monday……..

Wednesday and Friday (sometimes before work, mostly outside - but she also uses her treadmill if she can't make it outside) and then a bike ride over the weekend. So what did I do????? I just ran…..

So this was just perfect for me. I love the outdoors and with my recent Ride To Conquer Cancer bike event it was great being back on the bike too. 

Lisa also shares her favourite healthy recipes with us. Her favourite “go to” salad is a Maple Tahini Lentil salad. Lovely for lunch, or served as a side salad with dinner - it is vegetarian, gluten free and packed with flavour. It's also perfect for our #fullyraw challenge this month.

Maple-tahini lentil salad
  • 1.5 cups cooked lentils
  • 6 tomatoes, quartered
  • 1 cucumber, diced
  • 1 red capsicum, diced
  • 1 cob corn, kernels only
  • handful fresh parsley, chopped
  • handful fresh mint, chopped
  • 2 tbs tahini
  • 1 tbs maple syrup
  • 1 tbs dijon mustard
  • 4 tbs water
  1. Combine the salad ingredients in a large bowl.
  2. To make the dressing, whisk together the tahini, maple syrup and dijon mustard. Add the water, 1 tablespoon at a time, stirring well to combine and until the desired consistency is reached.
  3. Drizzle a generous portion of the dressing over the salad to serve.

How about these healthy muffins Lisa baked?

Apple Chai Muffins

Apple Chai Muffins (makes 8 large)
  • 220g self raising flour
  •  2 tbs chai powder
  • 1/2 cup sugar
  • 3/4 cup skim milk
  • 1 egg
  • 1/4 cup oil
  • 1/2 cup greek / natural yoghurt
  • 1 apple grated (+ an extra half sliced thinly)
  1. Preheat oven to 180C, and line a muffin tin with paper cases.
  2. In a medium bowl, combine the flour and chai powder.
  3. In a separate bowl, combine the remaining wet ingredients.
  4. Make a well in the centre of the dry ingredients, and pour in the wet ingredients. Mix until just combined (don’t over-mix).
  5. Spoon the batter into prepared muffin cases to about 2/3 full.
  6. Finish by pressing a couple apple slices into the centre of each muffin.
  7. Bake for 20-25 minutes or until cooked.
  8. Allow to cool in the tin for 5 minutes, then place on a wire rack.
What's happening at Fitness First?

Fitness First Corporate Triathlon – is on over the next two months.
Melbourne - 2nd March 2014 - Elwood, VIC
Perth - 9th March 2014 - Langley Park, WA
Adelaide - 23rd March 2014 - West Lakes, SA
Sydney - 13th April 2014 - Royal Botanical Gardens, NSW
Gold Coast - 3rd May 2014 - Douglas Jennings Reserve, QLD


So who likes to switch things up in their life and change their health and fitness routine a little? I had a fab week doing Lisa's!!! Thanks again Lisa for sharing your workout and meals with me.

Much love and friendship,