Tuesday, 1 January 2013

Welcome 2013 !!

Great way to start the year with a 6 km tempo run @ 5min km's... Feeling it !! 

Perfect day to get out there and get started on your goals...no time like the present !!

Monday, 31 December 2012

Dear 2012 !

Dear 2012,

Thank you for a wonderful year ! From Muay thai boxing in Thailand to The Color Run @ Fleminton Racecourse, slushing through mud and being zapped at The Stampede and the numerous fun runs in between.

A year of good health, laughter, new opportunities, new experiences, meeting new friends and clients, happy family time and the growth of my new business - Urbanfit Studio.

It has been a year of many firsts for many people, ranging from clients running their first ever 5km run, to doing full push ups and for many just sticking to a fitness routine and enjoying it.  Well Done !

I am thankful for the many wonderful things that have transpired over the year and look forward in anticipation to the year that lies ahead.

As 2013 fast approaches its time to sit down, reflect over the year that was, and consider what new and exciting goals  I would like to achieve in the new year.  I encourage you to do the same,  once they are written down you can brainstorm ways to help you achieve these goals, I promise that you will feel so inspired, proud and satisfied once you start ticking off your reached goals one by one !  Setting goals is the best way to track your progress and ensure you are moving in the right direction.

I have listed below some tips to help you with getting all down on paper, and some questions to ask yourself...

*Set each goal with a MUST not a should
*Be specific, realistic and clear
*Set realistic timeframes for achieving your outcomes, i.e. 4-6 week goals, 3 months, 6 months etc
*Dont make excuses
*Why are you setting out these goals?
*Focus on adapting a fit and healthy lifestyle - give yourself a compelling reason as to why you want it, where you are and where you want to be?
*Consider your strengths, weaknesses, what you enjoy doing, what you don't
*Consider what resources you need to reach your goals?
*Commit all your goals to paper, even better tell people about them , it makes you more accountable
*Set small attainable goals that will lead you to bigger goals
*What are the necessary actions you need to perform consistently to reach these goals?
*Do you need more discipline or a better attitude?
*Who can you model yourself after that has already achieved what you want to?
* What prevents you from having the things you want right now?
*What can you do today to get started?

Once you're done writing your goals down, put them up somewhere that you can see them all the time, they need to be in your face motivation to get you going, keep you committed and on track.  I wish you all the best on your journey into the new year with your goals and would love to share in your progress and accomplishments..

Happy New Year !!

Run for the kids, run group

Sri Chimnoy fun run, 1st run group of the year

Gold Coast 1/2

5km PB

Run Melbourne 1/2

Cleaning up the mud

The stampede

Muay thai trainer, best experience ever

Muay thai phuket

Love a good flex, muscles under construction

The Color Run

Sussans 5km classic

Vicki after her 1st 5km fun run

5km run group Sunday

Lorraines 1st fun run

Jane hard at work

Bikram yoga session

5km run with Chloe

10km PB

Stella x

Sunday, 18 November 2012

Meal planning !

What a glorious Sunday !!  I hope you have all had a fabulous Sunday and are ready to face a new week.

Try and sit down and spend 10 minutes doing a little meal planning for the week ahead.  A little planning enables you to work out what ingredients you have and need for your shopping list and ensures you plan tasty and healthy meals to work in with your bust schedules.

It will ensure you are organised and more mindful of your nutrition and hopefully ensures you maintain good, clean eating and nutritious principals.

Happy planning !!

Saturday, 17 November 2012

Absent !!!

Hello !!! Yes I am finally back !!! It has been quite a while since my last post, which conveniently ended while going on holidays.  We had a wonderful break in Thailand with the family, sliding in  some Muay Thai boxing while over there aswell, which was an unbelievable experience....a post for another day.  

Upon returning have been frantic busy trying to juggle my growing personal training business, my own training, family life and well...just life !!

I have tried to stay present on my Facebook page "Urbanfit Studio" and do realise that not everyone is on Facebook, so I do apologise for my lack of presence on my blog.  I am back now and have so much to talk about so stay tuned.

I do hope you have all been well and have been working hard on your health and fitness journeys.  Have you been reaching goals and making new ones ???? 

I look forward to sharing ideas, thoughts, recipes and workouts on a more regular basis in the near future.  

Have a wonderful weekend everyone !!

Saturday, 22 September 2012


Greetings from Phuket, Thailand ! Please excuse my absence on these pages, I have been busy travelling to sunnier shores with my family.  We have been busy testing out the lounge chairs by the pool and slathering on the sunscreen. 

I was able to conveniently schedule in 4 days training at a muay thai training center while here.  Something I have always wanted to do, but ill write about that in future posts, in the meantime I hope you all are keeping well, maintaining your health and fitness goals and Ill touch base with some photos soon.


Monday, 10 September 2012


Almond crusted baked chicken tenders


1kg chicken tenders
4 tbs olive oil
1 cup almond flour (or meal)
1/2 tsp salt
1/2 tsp ground ginger
1/2 tsp garlic powder
1 tsp paprika

Preheat oven to 190*c.  Line 2 baking trays with baking paper.
Mix all dry ingredients in a dish.
Dip chicken tenders in olive oil to cover and then roll in dry mixture.  Place on a plate, ensure all
tender is covered.  Place plate lightly covered in the fridge for 10 minutes to ensure crumb settles on tenders.  When ready carefully place tenders on the trays and lightly spray with cooking spray.  cook in oven for 15 -20 mins one side and then carefully turn to other side, spray and let cook for another 15-20 mins or until golden.

# alternatively you may also use an egg wash instead of olive oil to moisten tenders before the almond.

 Avocado dip


1/2 cup fat free natural yoghurt
2 ripe avocados
1 clove garlic minced
3tbs parsley chopped
1 tbs finely chopped chilli
2 tbs lime juice
1/4 tsp cumin
salt/pepper to taste

Place all ingredients in blender and mix to smooth.  Cool in fridge before serving.

Chicken power salad

8 cups chopped baby spinach
1 cup cherry tomatoes
1/2 cup corn kernels
1 large avocado sliced
3 tbs toasted pine nuts
1/3 cup crumbled goats cheese or persian fetta
1/2 cooked shredded chicken

Combine all ingredients in a big bowl, drizzle dressing over, serve cool

Dijon dressing

3tbs white wine vinegar
2 tbs olive oil
1tbs dijon mustard

Combine in a shaker jar and shake, drizzle over salad before dressing

Sunday, 9 September 2012


Quinoa and cheese pizza bites


2 cups cooked quinoa
2 large eggs
3 carrots grated
1 1/2 cups fresh baby spinach chopped
1 spring onion chopped
1/2 cup low fat tasty cheese grated
2tbs flour
salt/pepper to taste

Preheat oven to 180*c
Lightly spray 24 mini muffin pan
Combine all ingredients in a large bowl
Spoon mixture into mini muffin pan, pressing mixture down to compact
Bake for 15-20 mins or until golden

Cauliflower pizza bites


2 cups grated cauliflower heads
1/4 cup egg whites
1 cup low fat cottage cheese
1 tsp oregano
2 tsp parsley chopped
1/4 tsp garlic powder
1 tbs coconut oil

Preheat oven to 180 - 200*C
Spray 24 mini muffin tin
Mix all ingredients together, spoon into mini muffin tin and press down mixture
Bake for 20-25 mins or until golden