One of the best ways to increase your stamina, build muscle, and recover faster is to add a protein shake to your post-workout routine. The first time you walk into a supplement shop, the choices can be overwhelming. (And so is the gentleman with arms the size of a tiny houses at the counter). So here are a few tips to help you determine which powder is best for you… in the safety of your own home.

You need to spend some time thinking about it. Are you looking to build muscle, lean out, or lose weight? Are you needing ones with dietary restrictions, such as vegan or vegetarian options, gluten- or dairy-free, or low in sugar?

Once you’ve answered these questions, jump online and research brands with those keywords that you’re looking for. Read reviews, and research the ingredients. Make sure you’re not selecting one with a lot of artificial chemicals and sweeteners!

Use these tips to help narrow down the search for your protein powder, and feel a little less overwhelmed with all of the choices available. Just remember to select the one that best fits your needs. And if you’re unsure if you’re choosing a good one – send me a link and I can have a look for you.



In the past I stuck to Whey Protein Isolate (WPI) powders back in my bodybuilder type of training days, but since choosing to be vegan, have found an amazing protein powder that not only tastes good, but even has more protein than most whey based powders. Take that!!


Personally I use PranaON protein, which is fantastic for everyday use. It contains loads of amino acids, is easily digested and absorbed by the body and doesn’t irritate those with allergies & sensitivities. (Can I get a hell yeah?)

So, what’s important to you? What are your goals? And do you have an dietary preferences?

Remember, if you’re unsure – send me a link and I can have a look for you. Or if you don’t mind and want a recommendation – jump onto PranaON website and order yourself a bag.


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3  steps to organize your fridge to encourage healthy habits


I was reading an article the other day about how our fridge really impacts our health and fitness goals. It might seem insignificant to worry about your fridge, but it really affects your goals more than you think! Plus life is so much easier when you have an organized fridge.


Step One: Clean it out!

What’s in your fridge doors? Stuffed in the back of the fridge? All that clutter can actually confuse you as your brain takes that as having too many options. When you are overwhelmed, you will reach for a quick and easy option. So the first step is to take EVERYTHING out, yes everything, and assess each item. Is it expired? Not helpful? Bin it. Once you’ve gone through every item, clean your actual fridge. Wipe it down, sanitize it, make it sparkle! A clean fridge is similar to a clean desk; it will make you feel accomplished, organized, and in control.


Step Two: Get Motivated

Now that your fridge is clean, stock it with healthy foods! I keep inspiration all around me, so find some delicious-looking healthy foods and meal prep ideas on Pinterest, and put it up on your fridge. You can even include a quote that inspires you to stick to your goals. These little reminders will help you when you’re craving junk food!


Step Three: Go Shopping

This is the fun part. I always make a list before going to the grocery store, and I never go to the store hungry…that’s when I buy all the junk food! When making your list, create a meal plan of what you want to eat for the week, and each item you’ll need. That way, when you get to the store, it will help you to have a plan of action.


Step Four: Organize

When you’re unpacking your new healthy groceries, it’s important to organize them properly in order to keep them fresh, and to make sure you can see everything you have! Click here to check out my downloadable infographic to see the best ways to organize your fridge with all of your healthy food.



Those are my four steps to a healthy fridge! It really is easier than it seems to have a healthy, organized fridge. I also like to wipe down my fridge once a week during my meal prep to keep it clean and maintained. Have you tried organizing your fridge before? Let me know in the comments below any tips you have for keeping a healthy fridge!

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You are working hard on your fitness, trying to eat healthier but struggle to stay away from junk food?

While a little is okay in moderation, eating too much junk food can hinder your progress! You aren’t alone though. Junk food actually has addictive qualities! Here’s the reason why it’s so addictive, and how you can start to overcome it.

Let’s get straight to the point: most junk food has added chemicals in it that trigger your brain to release dopamine. Dopamine is an endorphin that is responsible for your “happy feeling” after working out, or when you’re falling in love. The downside, is that it is present with most junk foods. Not just that, but these foods are generally all high in sugar, added chemicals and preservatives too. This article from the NY times goes more into the science, but put simply – your brain likes dopamine & feeling good, your brain wants you to eat those foods. Then you crash from the chemical high, so brain says ‘more please’ and you find yourself reaching for more. Then you crash, hard. Oooh look a donut!! Rinse & repeat.

There has even been studies where people actually ate stale cake & cookies, simply because it was there and their brain wanted it. The taste was not great, and they did not enjoy eating it – but brain get what brain wants. Very interesting!

Knowing this fact, how can you break yourself out of the junk food addiction that is holding your body hostage?

  1. Start by controlling your portions. If you attempt to go cold-turkey right away, your body will start to crave it, and fast! Take baby steps. Limit your portions to what is listed on the packaging serving size.
  2. Limit the frequency. For me, my goal was three times per week, then I went down to one. I don’t cut out foods that I enjoy, so once a week works perfectly for my lifestyle. However, if you’re looking to cut it out completely, you can work towards eliminating it entirely.
  3. Choose your treats/meals carefully. As a vegan, I love thai, mexican and hot chips (droooool) and my partner likes full blown meat/cheese/throw everything on it pizza. For us, we take turns choosing where and have takeaway once a week. I get to look forward to that all week, and if I feel like reaching for some junk at 3pm, I’ll check out the menu online and decide what I will order. If I don’t plan in advance, I will end up grabbing takeaway on the way home after teaching boxing – an unhealthy habit I’ve now broken and removed.
  4. Do your groceries from a list and no shopping on an empty stomach! I will 100% buy a pack of corn chips, salsa, dips and a tub of mango cheesecake live a little gelato (my fave!!) if I go food shopping on an empty stomach. Grab your shopping list and a banana or apple on your way out of the door, just have something in your belly so that you are not impulse buying. Oh, and stick to your list.
  5. This one might be a little out there for some, but, mindset! Your mind is SO much more powerful than any current science and so so far beyond what are minds are capable of conceiving. When you feel your chocolate craving come up, think to yourself ‘hmm that’s strange, I don’t usually eat chocolate anymore’. Better yet, say it out loud. If you’re around other people, you can simply mouth it. or even write it down – magic happens when you put pen to paper!! All are different ways to alter your current thoughts and beliefs. Remember how you hated mushrooms or brussel sprouts as a kid? Now as an adult, you actually like them – you just didn’t enjoy the way they are prepared.


There are many ways to put down a habit that is no longer serving you. What are your thoughts? What works for you? Let me know in the comments below!



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