About hayleyroperlovemybody

at Love My Body we empower women to look and feel their best through the practise of good nutrition, the right training for our bodies and the right head space. We run girls only bootcamps around Melbourne, that are tailored with nutrition coaching. We also run week long and weekend health retreats in Bali, Byron Bay and out of Melbourne. Best of all, we love what we do and we are here to help you. LMB x

Fad diets and why they don’t work…

Hey gang!

I am trying to blog each week but time just gets away so fortnightly it is… Todays topic is a big one. Fad diets. eeeekkkkkk… i’ve been there a few times!

One thing that i have really noticed and began to give some thought and study to is that fad diets come hand in hand with weight fluctuations, mood fluctuations, binge eating (often the bing eater is also a fad dieter, as they gain all this weight quickly and then get on a mission to lose it all) and also a not so consistent mental state.

These are all perfectly normal traits and common in a lot of women, particular younger adult women. Generally as soon as it is acknowledged that that all these things aren’t serving them (or working) and they  really get fed up with the yo-yo of food fighting that they will get to the core of the problem.. and with the resolve of the problem, will come a healthy relationship with food a stable weight and a happier mind-set.

Everyone has their baggage. Everyone has stuff to deal with especially in their younger years. Often before healing has begun or negative belief systems have not been delved into and released or been replaced.  Eventually wisdom starts to shine through. Prior to this transformation, eating is one tool females use to control their weight, comfort themselves, shove their emotions down, get slimmer (because then they will be happy right?) and the list of unhealthy food behaviours go on.

This is why Fad diets are so popular. because they play on emotional appeal. They fad diet marketing campaign basically says to your emotional self “do this fad diet and then you will be skinny and then you will be happy”.

but the fad dieter always end up telling you they are on another fad diet or quick fix two week or two months later.. and their weight never quite reaches what they want it to, or stays there for very long does it?

Now I have been there, yes I have and I can tell you this- someone with a healthy relationship with food does not do fad-diets. They don’t binge eat, they don’t comfort eat and their weight only fluctuates with the very conscious i am going to drink a little and live a little this month type attitude.

So stop the food fight and save your precious dollars! Stop trying quick fixes to lose weight. Stop starving yourself or ruling out every food group except 1. Start asking yourself what is making you adopt these behaviours and deal with that instead! Follow a very sensible eating plan, look after yourself with a healthy amount of exercise, and watch your body turn into something you are proud of.. and best of all watch your body stay that way month in and month out. Thats the best part!

Big love,
Hayley x

A standard day of eating…

I am reading this fabulous book at the moment called Intuitive Eating, and it is all about the diet mentality and eating for the reason of weight-loss as opposed to fuelling and nurturing your body. The theme of the book sums up my way of thinking to a TEE!

One of the things I really try to instil in my clients is that if you focus on weight loss too much as the reason behind what you eat and your exercise- there is every chance you will fail. And i’ve seen it- over and over and over among the hundreds of clients I have worked with in the 17 years I have been in the industry. As soon as I can get them to shift their focus to eating to look after themselves and eating intuitively- when they are hungry and what foods feel ‘right’ to eat, they naturally make the right food choices, they have the energy to train properly, their bodies take on a different form and yes- they are lighter and a more stable weight as a result. We need to BREAK the diet mentality! I get it- its hard to do!!

I get asked a lot from clients, followers, magazines, texts, emails etc etc, what I eat on a standard day of eating and although I will share with you what a day in the healthy life of Hayley involves- everyone is different and you need to eat what is right for you! What feels good to you? I know my body responds really well to a more protein/fat based diet and If I am eating to be healthy and nurture my body that is what my body asks for.. that doesn’t mean I don’t have cheat days, go out for nice dinners with partner and watch my diet closely when I am preparing for a shoot etc- I do. But 80% of the time, I eat the way i have outlined below, I eat to nurture my body and keep my energy levels up, I eat what makes me feel good at the time and afterward and I eat because I want to feel my best and have enough energy to give my clients! Thats my driving force!

What is your driving force?

Eat Your Greens

Eat your greens ~ spinach, broccoli, curly lettuce and asparagus. Healthy eating.

 

A TYPICAL DAY OF EATING for me:

Breakfast- 2 x pieces of homemade, quinoa loaf (loaded with seeds) with 2 poached eggs, loads of spinach panfried in some organic butter and some ‘vegan kimchi’ as it is super good for the gut!

Midmorning- a green smoothie loaded with organic spinach, kale, alfalfa, vegan pea protein powder, frozen blue berries and coconut water.

Lunch (generally post training)- sweet potato spud with some lamb, hummus broccoli and tabouleh.

Afternoon- green smoothie as above

Dinner- home made mexican bowl. I pan fry chicken and onion in coconut oil and garlic. I add in jalapeños, capsicum and taco seasoning. I then put it in a bowl with a big handful of spinach leaves plus some avocado and goat fetta smash.

I drink 3-4 litres of water per day and I keep alcohol to the bare minimum. I May have 3 coffee’s over a week with 1/2 milk, generally coconut milk.

There you have it – ! My intuitive way of eating.

I dare you to see what happens when you start eating intuitively.

Hayley x

My Febfast survival guide!

OK, so Febfast has officially begun and although my diet and alcohol intake is faulty under control i must say I am feeling excited above anything else. I have slightly overindulged over the last month, and not feeling quite as lean as I was at the end of December/start of Jan. So, i personally am looking forward to the results I will see physically and that for me will be my driving force and motivation over the next month.

  1. And that is my first survival tip you for Febfasters! Find you driving force! What are you looking forward to the most? seeing your body change physically? Having more energy? Changing bad habits? Once you have your personal driving force in the forefront of your mind, it will be your personal motivator and it will haunt you should you go to cheat!
  2. My second survival tip is to make sure you have the support of your friends and family! I suggest telling everyone around you, even your dog that you are doing Febfast! That way, there will be people supporting you and also holding you accountable. Tell them you want their support and help along the way and it may make a difference at just the right time!
  3. swap old bad habits for new healthy habits. That afternoon sugar craving that normally gets killed with a mars bar and is now going to get nurtured with some unflavoured yoghurt and raw almonds. That evening wine is going to get replaced with soda water and lime or a chamomile tea. You know the drill! habits are best broken with the replacement of a new habit.
  4. Drink loads of water! Flush out all the old toxins and rehydrate, to get you feeling fresh, clean and detoxified. You wont want to ruin these good, healthy vibes by drinking alcohol will you!?
  5. Exercise daily to keep yourself in a good headspace and keep focused on your healthy lifestyle. This will also help you to feel better and better each day, leaving you with less temptation to undo your hard work.
  6. Plan alcohol free social activities. There is no reason why you need to hide under a rock for the next month! In fact, get out there more! Walk the tan, have healthy picnics, go strawberry picnic, play golf for the first time- whatever you feel like doing. Now is the time to engage is fun, new, adventures!
  7. Think of the positives! There are so many good things that come from living a healthy lifestyle! Your weekends will be productive, you will have glowing skin, more energy, lighter in weight and a happier mind-set. Amongst other things…
  8. And lastly, DONT GIVE UP! You will have challenging moments and we are going to get past them. Each challenge you get past will make the next one easier. Remember your driving force, remember your positives, turn to your friends and family and remember it’s only one month! You can do this!

The 3 most effective ways to ‘keep lean’.

One of those topics I get asked about consistently, and with all the contradicting theories out there – its no wonder. Of my 17 years in the fitness industry, I have seen, tried, tested, heard about, laughed at, tried again and made many errors in a quest to keep my body how i like it.

I was one of those typical skinny girls that could NOT gain weight at all, until i turned about 23 and from there my weight yo-yo’d for years while i tried and tested different diet and training programs until finally i settled into something that worked. and you know, what it is no where near as hard and torturous as some as the other millions of things I tried.

The first and most important thing i find works is not NOT over train, but to train effectively. I used to do 2 hours of cardio every single morning and and then do either a circuit class or a pump class every evening. And if i didn’t, i would call myself lazy and beat myself up over it. But, as a result I was bulky from too much repetitive movement, starving from burning so much energy, binge eating because I was SO dam hungry and never as lean as I am not through proper training of just 45 mins 4-5 times per week. Over training and slaving away at long periods of cardio DOES NOT WORK!

The second thing that is super important is strength training. if you are doing proper strength training you can get away with so much more and enjoy a much more balanced lifestyle. Your diet can be 70% right instead of 100% right and you will stay just as lean. Cardio training just allows you to burn some energy during your workout (in terms of the physical aesthetic benefits!). Rarely, will it help to build lean, dense muscles that efficiently burn calories at rest, nor will it allow to continue to burn energy for hours after your workout. And, it wont do much to change the actual shape of your body. I do 1, maybe 2 cardio sessions per week as I am time poor and can only fit 3-4 sessions per week of my own training in (I am too busy training my clients!) so i allocate at least 3 of those work outs to strength training, purely because I know how much more I am going to get out of my workouts. Unless, i am drinking cocktails and really enjoying nights out for dinner a bit too much (which happens every now and then) my body stays as I like it. And thats just from 3-4 45 minute sessions per week!

And thirdly, consistency is perfect. stick to a training program and eating plan that you can stick to! I like to call it a realistic lifestyle plan! don’t try to starve or lock in an obscene amount of weekly workouts. You will end up changing weight every week, binge eating, starving, sick, exhausted, miserable and eventually fat anyway. Work out a plan that allows you to get results and stay there, while maintaining optimum energy, health and happiness!  HAYLEY 18931final

Protein snacks to conquer your sugar cravings

If you are craving sugar it is often a sign that your blood sugar levels aren’t balanced.

Before you reach for the ‘quick fix’ your body thinks it desires try a protein hit mixed with good fats and/or good quality carb. Then see if you still feel like the chocolate bar you nearly devoured (I bet you wont)!

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I have put my favourite snack ideas below:
– Boiled eggs! Boil up a batch of eggs at the start of the week and keep them in the fridge. They are the perfect ‘go to’ protein snack.
– Carrot and celery sticks dipped into a hummus dip. Make sure your hummus is either homemade or just has very basic ingredients i.e. chickpeas, olive oil, garlic and lemon juice.
– Chobani yoghurt (unflavoured) with berries, and raw almonds.
– A can of Sirena tuna in water with cherry tomatoes and goat fetta.
– Protein smoothie – a good quality milk, blue berries, coconut oil, Proper Protein Vegan Coconut Protein Powder and half a frozen banana.

Get back to basics

Did you know the easiest and most effective things you can do for your health is still to get enough sleep, drink at least 2-3 litres of water per day and consume 5 servings of green vegetables per day?

Eat Your Greens

So many girls come to me stressing about all these things they think they should be doing for their health – detoxing, fasting, over training, vitamins, pressed juicing, saunas, steam rooms and the list goes on. But they are forgetting the very basic stuff and just stressing themselves out (and remember stress is one of the worst things for you).

So this week, lets just get the basic stuff happening and if the other stuff feels right and happens easily – then go for it! RELAX AND BE HAPPY!

 

My ‘go-to’ places in Byron Bay and Bali

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I spend a lot of time in both Bali and Byron Bay and whenever anyone around me is off to either of these destinations they always ask me “What should I do?” and “Where should I go?”

Hence, now I can send them right here to my blog anytime they ask.

BALI:
If you are after great healthy vegetarian style food then you cant go past Earth Cafe. Their menu is delicious and they make meals that traditionally are not so healthy, into healthy meals that taste amazing with wheat free, dairy free and vegetarian alternatives.
If you want to go shopping then anywhere around Seminyak Square is best, but be prepared to pay ‘almost’ Melbourne prices!
If you want to lay by a beautiful pool with a great organic healthy menu which also provides free wifi (I often spend days there by the pool working and eating raw food) then you cant go past Desa Seni in Canguu.
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While you’re down that way you must also go to Betelnut Cafe for a ‘Naga Bowl’ – it’s just so yum!
If you want to exercise, do yoga, jungle treks, volcano climbs, and other adventures all while eating delicious clean food then you must go stay at a village just out of Ubud called ‘Sharing Bali‘. The fresh air and relaxation this village provides will send you home feeling like a new person.
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My favourite picks for great restaurants also include – Saigon Street, Motel Mexicola, Mamasan, Barbacao and Mirah Putih.
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BYRON BAY:
Ahhh my favourite place on earth.
For food I love the Roadhouse, Bayleaf Cafe (the lamb salad is to die for) and Naked Treaties (fabulous raw food and green smoothies).
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The light house run/walk is a must see. It’s only around 20-30 minutes to the top and its a great way to stay fit while you are in Byron Bay. Do it the first day and time yourself, and try to improve on time over the course of your stay.
The Crystal Castle – if you want to get all spiritual (this is what being in Byron is about!) I don’t know anyone who leaves the Crystal Castle feeling like they haven’t achieved something. It will open your spiritual eyes.
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For shopping there are so many amazing stores around Johnston street. I LOVE Spell Designs. But just wonder and you will come across some of Australias best boutique stores.
At Main Beach – hire a bike for your stay or do a half day surf lesson, it’s so much fun!

My top ‘superfood’ picks

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Superfoods are foods that are extremely high in nutrients and health giving properties. Including superfoods in your diet will take your health to the next level. Superfoods will support your immune system, boost your energy levels, give you a high count of anti-oxidants, help your body push toxins out of your system and help you to lose weight. And these are just some of the benefits. I have listed my top three superfoods below.

Coconut

Coconut is highly nutritious, rich in fibre, vitamins, and minerals. The coconut has amazing healing powers. You can drink coconut water straight from the coconut (one of my favourite ways to start the day). Coconut oil is also amazing. It is one of my favourite forms of good fats. I use coconut oil for cooking, in my smoothies, externally as a moisturiser and I also have eat a teaspoon of coconut oil straight off the spoon when I am craving sugar – my cravings disappear instantly! I basically use it for everything!

My recommendation – Loving Earth Coconut Oil

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Leafy greens

Leafy greens like spinach and kale are extremely high in vitamins and minerals, particularly iron. If you don’t eat much red meat then this superfood is for you. It promotes health in many ways, powerfully protecting from oxidant stress and strongly supporting the immune system. Choose organic, good quality greens and wash them thoroughly before consuming.

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Berries

Berries are known for their high count of anti-oxidants. Acai berries are referred to as the weight loss berry due to its effectiveness in helping eliminate toxins. There are numerous ways to include different berries in your diet but I feel the best way to consume these is buying them frozen from your health food shop and using them in a smoothie for your breakfast. However, feel free to make your own decision but please aim for fresh organic and/or freeze dried so that you get the maximum nutritional value. I LOVE Bare Blends for both freeze dried berries and freeze dried greens.

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The idea behind adding super foods into my diet for me is not just to keep the excess weight off, but also to keep your body clean and healthy. If you are constantly putting toxins into your body, unhealthy foods, not enough water, too much salt and all those things we know we shouldn’t consume, your internal systems and organs become less efficient. Your digestive system starts to suffer which over time causes a host of problems. Toxins don’t get pushed out of your system efficiently, your stomach gets unhappy, your liver starts to suffer, your bowels become less effective in eliminating waste, you stop burning fat efficiently— everything slows down. It is like putting bad fuel into your car, it will chug along and won’t run as well. You want to treat your body as if it is a top of the range automobile that you spent half your life saving for—your pride and joy. That’s when it becomes easy to stay happy, keep the weight off, find the energy to exercise, have good skin, a healthy sex drive and avoid getting sick amongst other things. Your diet and what you do and don’t put it into your body plays a part in everything!

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There is something about waking up early in the morning for a group fitness session with like-minded enthusiasts, don’t you think?

There are many reasons outdoor group training gives fantastic results for people and I am going to tell you why.
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ON AVERAGE YOU BURN 25% MORE ENERGY WHEN TRAINING OUTDOORS
Did you know that? Yep. The different terrains, the temperature, having loads of space around you are just a few of the reasons you burn more energy outdoors than slaving away on cardio equipment indoors.
MOST PEOPLE WORK HARDER WHEN THEY ARE CHALLENGED BY A GROUP
Even if you aren’t a competitive person, just by training with a group that may have an average fitness level higher than yours will raise your mindset and the intensity that you work at. If you are competitive then group training is even more perfect for you. Not only will you be trying to beat everyone else but in doing so you are challenging yourself and raising the intensity for everyone else. Go you!
HAVING A QUALIFIED TRAINER
Not only will having a great trainer motivate you and challenge you, but they will also provide a balanced program that includes all the types of exercises and training types that will get you to your fittest self! A good trainer will provide strength exercises for the whole body with a focus on core based functional movements. They will always correct your posture and technique and they will also challenge you with some HIIT work and plyometrics (as you get fit enough).
MORE COST EFFECTIVE
Group training often works out significantly cheaper than personal training and in my opinion will produce the same results if not better results (bootcamp style programs, not cardio based gym classes). If you are on a budget and don’t mind fitting in with a timetable and are happy to train amongst others, then definitely give group training a go!
Check out my new 8-week bootcamp course starting this Monday 21st September!

NEW BOOTCAMP – NEW LOCATIONS – 8 WEEKS! Book now…

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If you are feeling stressed or nervous about stripping down for the beach this summer then don’t miss out on our 8 week SPRING SPECIAL BOOTCAMP –
our biggest and best bikini body challenge yet!

NEW TIMETABLE, NEW SESSIONS AND OUR BEST PERSONAL TRAINERS are all on board to get you feeling confident this SPRING!

Our program is designed specifically for women and includes the perfect mix of strength training, plyometric work, HIIT and flexibility to give you a perfectly toned physique.

Course dates: September 21st – November 14th

SESSIONS & TIMES

Fitzroy gardens – Sophie

6:15pm Monday
6:30am Wednesday

South Yarra – Hayley and Laura

6:00am Tuesday
6:00am Thursday
8:00am Saturday

Port Melbourne – Hayley

6:30am Monday
6:15pm Thursday

Elwood – Monica

6:30pm Tuesday
6:15am Friday

*exact meeting points are on our timetable on the website

Cost:
***these figures are based on the amount for the 8 weeks – not each week!
1 session per week = $336
2 sessions per week = $400
3 sessions per week = $500
Unlimited session = $600!

Come to as many sessions as you can over the duration of the 8 week course, we dare you!
*For all ‘unlimited sign ups’ you get a free LMB goodie bag

You must state which sessions you are signing up for. Once the course begins you are welcome to make up your sessions at the other locations.

Payments are due NO LATER than Monday 14th September. This is our busiest course for the year so first in best dressed. There are limited spots in this course.

Payments to be made into the below account
(please email receipt of payment to Hayley@lovemybody.com.au)

Hayley Roper Love My Body
BSB 013355
ACC 216024378