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RECIPE OF THE WEEK: BONE BROTH If you haven't mad

RECIPE OF THE WEEK: BONE BROTH

If you haven't made your own broth (or stock) at home before, well, it's better late than never! Bone broth in particular is one of the most affordable and nourishing foods you can make at home - literally it will cost you next to nothing for litres of this delicious broth. So stop buying store bought broth now. 🙂

Bone broth is the liquid that is left over after after you simmer meaty bones and connective tissue in water – I love to add additional vegetables, herbs and spices for added flavour and nutrients too. Having your own broth on hand means you have a nutritious and delicious base to soups, stews, sauces, can be enjoyed straight, added into bolognaise, used to cook your rice/quinoa/pasta in – basically anything to add additional nutrients and flavour!

Bone broth and stock are similar – bone broth though is typically simmered for an extensive period of time, and draws more nutrients from the bones. Stocks can be either bone and/or vegetable and not cooked for as long. Either way – it’s time to grab out your big stock pot or slow cooker and get simmering ! (And a heads up, next week I'll share my take on a delicious Bone Broth Chicken & Rice Congee - yuuummmm)

RECIPE IN BIO 👆🏻👆🏻
(New recipes added weekly)

Well said @kriss_hendy. Recovery - a key fundamen

Well said @kriss_hendy. Recovery - a key fundamental of any sound training program. Reason if you need another reminder. 😉

REPOST:
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It's OK to sit still.

🛋Recovery is probably the one thing that most of us aren’t very good at. The discipline and experience that is required to actually be OK with having a dedicated morning or day off, takes a significant amount of effort and experience to truly appreciate.

🎯Often it is only the athletes with years of training behind them that include recovery days in their week. This is because most them having gone through regular fluctuations in their training programs and realised that quality over quantity really is the most sustainable method.

🤸To be Consistent with your training should be one of your primary focusses, this means you need to be injury free and have the readily available energy for getting the work done.

🚴Don’t get me wrong, we all love to train and there is certain a addiction that comes with the activities we do and thats fine, however you have to understand that if there is no recovery time, then your body will never replenish and repair the muscle damage and efforts that you have put it through.

Recovery does not include yoga, pilates or slow jogs, it looks more like reading a book, spending time with loved ones or watching a film.

🏅If you want to be great at any one thing, you have to commit to that, this means looking at your training holistically. Training is the easy bit, how you recover, sleep, eat and keep your mind fresh are the hard parts and something that we all need to be work on.
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#restday #recoveryday #chill #sleep #healthybody #healthymind #motivation #training #balance #trainsmart

IF NOT NOW, THEN WHEN? With so much uncertainty,

IF NOT NOW, THEN WHEN?

With so much uncertainty, with so much hesitation, not knowing what today brings, (literally for us in Victoria!) or tomorrow, it can be easy to be stuck in 'paralysis by analysis'. Over analysing the situation we are all in, and not being able to make any decisions.

To be stuck on a COVID merry-go-round, with each week rolling into the next, and before we know it, it is literally nearly Xmas!

When we first started this COVID 'journey' we thought it might have only been a few months, but here we are, 7+months, 200+ days later and we are still having to live with restrictions personally, and professionally for many. Understandable that you may have found yourself stuck, or not wanting to make big life or work decisions.

BUT I now ask the question - if not now, then when? If there is something that you have been 'meaning' to do, something you have wanted to do, a decision you have been putting off, why not now? We still don't know what 'life' is going to look like in a months time, let alone a years time. Maybe NOW is as good as time as any.....

I’m just going to leave this one here for your M

I’m just going to leave this one here for your Monday morning.... 💪🏻

MY I DON'T LIST “Are you watching your alcohol

MY I DON'T LIST

“Are you watching your alcohol intake, your carb intake, your sugar intake? Are you intermittent fasting? Are you totally Keto? Are you cooking from scratch every evening with only organic, paleo, dairy-free, meat-free, grain-free produce ethically-sourced from a plastic-free farmers’ market?

I didn’t think so. I told you, you’re not doing enough.“…..

“…..I can see that what women really need to hear is not how other women “do it all”, so that we can mimic their to-do lists and add more and more to our cracking plates. No. We need to hear what other women aren’t doing. Because we all have an ‘I DON'T’ List. And every one will be different.…”

I first shared this blog post over a year ago and it was so popular then. I was going through my website and I came across it again and I re-read it. And wow. It is SO relevant still right now. Even though my list has changed slightly in the past 12mths, I still have a list - and it is actually probably even longer!
This serves as a little reminder to us all, especially in our current climate...

A MUST READ - LINK IN BIO 👆🏻👆🏻

RECIPE OF THE WEEK: ULTIMATE BANANA BREAD This ba

RECIPE OF THE WEEK: ULTIMATE BANANA BREAD

This banana bread will sure to please the whole family!

Unlike your store bought banana bread this one is refined sugar free, and is packed full of goodness. I've adapted this recipe from probably 3 different recipes I've used over the years and often (as I do) I modify slightly based on what ingredients I have in the pantry. So I offer some substitutes or optional add ins for what works for you. As long as you stick to the bones of the recipe you can't go wrong.
Perfect for an arvo snack or pre, during or post training. I also love it sliced and toasted and then topped with yoghurt, berries and nuts/seeds for a delicious dessert! Can be made as a loaf, or as muffins and freezes super well.

Why not give it a go this weekend!

Recipe link in bio 👆🏻👆🏻👆🏻

TRI VIC CLUB RACE SERIES Super proud of our small

TRI VIC CLUB RACE SERIES
Super proud of our small, yet committed team of athletes. Going up against some of the biggest squads and clubs in Vic and holding our own. 💪🏻👏🏻
But best of all, athletes are having a blast AND reaping the rewards/benefits.

Well done team! And we’ll done @tri_victoria for the initiative. 👏🏻👏🏻

#Repost Coach Sarah: @triathlete_motivation
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Feels SO good to get k’s in some rays! ☀️
Time spent riding indoors means we can really appreciate the time riding outdoors even more now! 🙌🏻🙏🏻

Oh and I can confirm - trainer work DOES translate to the road. 👑

Enjoy your hard earned spoils as you start to move outdoors! 💪🏻

Now just to get the bike handling back and get used to stop/start, traffic lights, cars, other bikes... 😆

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