‘Are Your Weekends Sabotaging Your Health & Weight Loss Goals?’

By Jaime Rose Chambers

For many of us, Monday marks the start of new beginnings; “the diet begins today!” we exclaim. Typically, this is not hard to follow; we have our routine, set eating times, limited exposure to sweets plus work the next day means cutting out the booze is easy. But something happens to many of us on a Friday afternoon, like a giant switch gets turned on and all rules get thrown out the window.

It often starts with Friday night drinks, maybe some pizza or wedges to go with it, big brunches, lunches and dinners out, cheese plates with drinks at a friend’s place, slipping out for gelato or a frozen yoghurt after dinner. Even with the grandest of intentions, we can overdo it by even just a couple of thousand calories and you’ve either balanced out the calories you worked hard to get off during the week or you might just overdo it enough that as the weeks go on, the weight begins to creep on.

Let me break down the maths for you: let’s say with your healthy eating and gym workouts during the week you manage to shave off 500 calories every day – that’s 2,500 calories you’re down by Friday, or the equivalent of a third of a kilogram of fat loss. Then Friday night hits and the fun begins with the extra food and drinks: a bottle of wine (750 calories), 5 vodka & sodas on Saturday night (350 calories), sourdough & butter with dinner (200 calories), 2 scoops of gelato (500 calories), a little cheese plate at a friend’s place (500 calories) and a row of dark chocolate after dinner on Sunday night (120 calories). That’s a grand sum of 2,420 calories. Just enough to balance out your hard work from during the week.

So how do you minimise the damage and maintain some consistency over the weekend without feeling like the fun police have come to visit? Here are a few tips for you:

  1. Alcohol – Pick just one night where you enjoy a few drinks and choose a spirit with soda water, which can help keep alcohol calories down. Ask for drinks in large glasses so you’re getting more water to spirits, which will slow down your drinking.
  2. Eating out – The extras we get in a meal eaten out can really add up. Pick just one meal in the day to eat out or if you eat brunch later, have just the two meals for that day with maybe a light snack in between. Avoid extras like bread & butter, fried entrees, sides like fries, desserts and cheese plates. Base main meal on protein such as fish, seafood or meat and make sure there are plenty of veggies or salad available and order extra if there isn’t.
  3. Brekkie or brunches – many breakfasts are super nutritious but some are starting to resemble a dessert, think coconut hotcakes, rice puddings, breakfast crumble. Choose protein-based eggs with lots of vegie sides, ask for a good quality grainy or rye bread and if they’re large slices, have just the one.
  4. Dips and cheese platter – this is tricky if you are the guest, but look out for vegie sticks or crudités, non-creamy dips like salsa, hummus, beetroot dips, rice crackers, figs & grapes. Get carried away and this can almost be a meal so avoid going out and eating more after.
  5. Activity – you may not have a set gym routine but that doesn’t mean you can’t be active. Go out and about in your exercise gear, walk to the shops, to brunch or the beach. Meet friends for coffee and go for a walk, do some gardening, chores around the house and generally aim to be on foot for most of the day.

Eat Fit Food

By Jaime Rose Chambers | Eat Fit Food’s Dietitian and Nutritionist
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Fruit or no fruit?

This is one questions i get asked a lot- should we be eating fruit if we want to lose weight?

Personally, I am all about eating ‘real’ food and I have not met any fit, active person who has put on weight from eating fruit. But, that doesn’t mean it isn’t possible!

It’s a tough one- but it really comes down to each individual (whether you respond well to these forms of carbohydrate), how active you are and your overall sugar intake.
If fruit and vegetables are really the only form of carbohydrate you have in your diet and follow a diet based around ‘real food’ then I say yes.
If eating fruit curbs your sugar cravings and stops you from eating chocolate then I say yes.
If eating a banana is a great, convenient way to get some complex carbs in post training then I say yes.
If you feel great eating fruit- energised, happy and not bloated etc then I would say your body loves fruit and thats also a big yes.
I hope this has been helpful in answering the ever-famous question of whether we should eat fruit. At the end of the day, if god grew it and it doesn’t come in packet, it’s already kicking huge goals compared to all the food out there available to us.
H x

Eating to be lean VS eating to be healthy

Eating to be ‘lean’ versus eating to be ‘healthy’. Is there a difference?

My opinion;

I think, if you eat to be healthy as opposed to eating with ‘being thin’ in mind, you will most likely be leaner.. In saying that, if you want to be leaner than your body likes to be, or underweight then you may need to adopt a stricter eating approach, which would leave you ‘not so healthy’.  But this often doesn’t last too long, as you are going against the grain of your being, so you will most likely see your weight yo-yo or start to suffer the effects of malnourishment.

Eating to be healthy on the other hand, gives eating a whole new meaning. You are now eating to nourish your body and your soul and coming from a place of love and self-respect. This is when you will really start to lean up in the right places, have a positive attitude with food and your body and also maintain a stable, lean weight.

Shift your focus and start eating to be healthy. Start eating ‘REAL’ food that is bursting with vitamins and minerals and start eating the foods that your body is asking for and really desires, as your body knows best.

bet some of you reading this post are disappointed that I’m not giving you some super strict diet that will get you lean over night. But I know first- hand that the only way you are really going to get into shape for life, is by learning to love your body and giving it the fuel that serves it best.

That is all for today,

Love Hayley x


This years retreat in Bali is all about health, fitness and healing..


4 nights and 5 days of physical, emotional and spiritual empowerment. BOOK NOW!

A retreat to take you on a physical and spiritual journey with a focus to empower you to live life as your authentic self.

Leave with a strengthened sense of who you are, ready to experience a more fulfilling life.

15 – 19 AUGUST 2016 (4 nights, 5 days)

Hayley and Kat have designed a retreat for twelve women, to sync movement with the mind whilst deepening a connection to the self. This retreat is for women who seek the challenge of physical transformation amidst learning and understanding themselves at a deeper level.

Hayley has been working in the health and fitness industry for 17 years and has seen first hand that it doesn’t matter how many training programs and eating plans you hand to clients, if they aren’t in the right space emotionally to look after themselves, there is every chance they won’t follow it. These are often the people that go from one quick fix to another instead of addressing what is really going on.

Kat has been a Registered Division 1 Nurse since 2006, working alongside the medical profession for seven years whilst building her business in Intuitive Mentoring. Kat helps normalise what people are experiencing, reminding them that it’s safe and necessary to get inside what is perceived dark and scary. There’s a myriad of answers that lie beneath the surface and she’s here to help her clients access them.

Together, Hayley and Kat will focus on the health of your mind, body and soul with challenging bootcamp sessions, trekking our famous volcano at sunrise, detox style nutritious eating, pampering and spiritual coaching/mentoring workshops.

Day 1.       Settle in. Set Expectations. Share Stories.

Meet your new retreat friends over a glass of fresh ginger and lemongrass tea. Settle into your bungalow. Lunch is Balinese style at our dining table in the rice fields. Take a wander through the gardens. Breathe. After an early dinner the first group session explores the program, expectations and the reasons for coming together. Everyone has a story.

Day 2.     Motivation. Goals. Beliefs. Mindsets.

A morning of exercise sets the body free for the day. Breakfast is not to be rushed, it’s a tropical delight. Today is your time for one-on-one private consultations with both Hayley and Kat. After dinner we share the breakthroughs that everyone has experienced in the day.

Day 3.       “The Hardest Paths Are The Ones Leading To The Most Beautiful Views”.

We trek by torchlight to the summit of Mt Batur volcano arriving in time for sunrise. We walk on steep footpaths, led by our very experienced local trek guides. It is not a problem to walk at a slower pace, as you won’t hold up others who may want to steam ahead. We have time to relax at the top; it’s not a race. It’s usually around a 3-4 hour round trip. Take home a great sense of achievement and some amazing photos. Hot Springs are our reward. Unwind and let the spring’s healing powers do their work. After lunch there’s time for massages and afternoon naps before an early dinner. Sleep comes easily.

Day 4. Starting to really feel empowered- physically, mental and emotionally.

Love My Body bootcamp session followed by breakfast. Then off for a beautiful jungle trek. Lunch, followed by group empowerment workshops. then we meet for a dinner and before bed- stretching and guided group meditation,

Day 5.     Ready To Go. Empowered.

Let your new-found energy take you through the final workout session with Hayley. Enjoy a leisurely farewell breakfast and time to relax in your tranquil surroundings. Hayley and Kat close the retreat with a group session. Reflect on everything you have achieved as you pack your bag. Feel good about yourself.

Take some time out for YOU. Join us for a retreat that will change the way you see yourself.

Hayley Roper & Kat John

Hayley and Kat are ready to meet you and provide a complete workout for your mind, body and soul.


$AUD2200pp/secure your place with a 25% deposit.

enquire now-


How to avoid gaining weight on holidays

While currently holidaying in Fiji and desperately trying to stay in shape (haha!), I felt it was fitting to write a blog post on my tops for maintaining your weight on holidays…

Get your holiday buddies in your corner!

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Firstly, I think it’s important that your partner or whoever you are on holiday with on the same team. For example, my partner and I are very bad examples on each other. If he says ‘lets go drink pizza and cocktails’ I’m like ‘yeaaahhhh’. And vise versa. But if I say to him lets be super healthy, no alcohol, lots of clean food and exercise he will also take my lead..

I specifically told him I wanted to be super healthy on this trip- so we ‘both’ go home feeling amazing. So he had my back- choosing healthy restaurants, refusing drinks and getting up before the sun with me to exercise. You just have to get them in your corner a bit!

You literally have no excuse not to exercise (unless you have physical or medical limitations obviously).

 One of the biggest excuses people have not to exercise is that they are time poor. Which I totally get as I am also guilty of at times. For me, holidays are ‘my’ time to actually look after myself instead of others.. and it’s the one time, none of you can use ‘time’ as an excuse not to exercise as you have all the time in the world when you are on holidays! Get up first thing, put your runners on and head to the hotel gym or outdoors for a sweat sesh!! It’s also a great time to increase your incidental activity, instead of getting cabs and public transport everywhere, try walking! You will get to see more of the action and get some extra miles under your belt.

Stick to portion control and healthier food choices

 I like these rules, which I have in place for myself!


  • Have a big breakfast full of protein, good fats, vitamins and minerals. If you have sugar and ‘cheat’ foods at the start of the day you are pretty doomed as you will crave sugar all day long and be feeling pretty hungry. So stay away from the pastries/pancakes etc and go for eggs, salmon, vege’s and fruit!
  • If you are one to enjoy pasta or something on the less healthy side then have this now.. Choose a healthier pasta (tomato based) and exercise some portion control even if it means leaving some of the meal unfinished. Always order a side or salad and/or vege’s and fill up on these not the pasta.. as long as you are not going all out on deep fried foods and a side of bruschetta you are not going to gain weight.
  • This is where you should have your protein based meals.. time to enjoy a lean piece of steak, a chicken dish or in my case- some yummy seafood. Once, again order sides of salads and vegetables to fill up on. If you do need to have a drink stick to one glass of red wine or 1-2 white spirits.

Schedule in your cheat nights.

 My partner and I have a drink every 3rd night (healthier options) and a cheat meal every 3rd day or night also… this is the night we would have dessert. I actually put them in my diary!! This gives you something to look forward to and allows you to really enjoy it, as opposed to every day rolling into one, feeling sluggish, full and sometimes hung-over. We don’t go overboard and experience any of these things (but by all means go ahead) and we keep healthy and on track the rest of the time. This is our version of balance. Find yours! I definitely think it is important to schedule in alcohol free nights at the very least, so that you body gets a chance to detoxify and burn fat overnight. This will be your saving grace when you come home, to find you feel like you’ve actually had a holiday!

I think the hardest thing for people is to change the mentality that holidays need to be all about indulgences… sure indulge here and there (you deserve it!), but also try to see holidays as an opportunity to get your overall well-being in check. You will come home feeling fresh, healthy and amazing instead of feeling like you need a holiday from a holiday.

H x

Tigernuts – My new favourite healthy snack!

Come again? Tigernuts? It’s not what you think. In fact its not even a nut, but small root vegetables (tuber). Slightly sweet, slightly chewy with a mild nutty, earthy, vanilla flavour Tigernuts are literally the original Paleo snack – humans have been eating them for over two million years according to an Oxford University study.

A relative of the sweet potato, Tigernuts originate from Northern Africa. They were eaten by paleo man, the ancient Egyptians, the Persian and the Valencians. They have also been used in traditional Chinese and Ayurvedic medicine for thousands of years.

So are they really the stuff dieters’ dreams are made of? Let’s break down the nutrition in these bad boys.

According to Gina Consalvo, RD, registered dietician. Tiger nuts are super high in resistant starch (RS) fibre, which has been getting a lot of a lot of buzz for its weight-loss benefits.

RS passes through the stomach and small intestine without being digested, and may assist you in weight loss by reducing blood sugar spikes and keeping you fuller longer than other foods with the same number of calories, she says.

RS also benefits your gut by acting as a prebiotic, which is basically the food that that your good bacteria eats to survive.

One ounce, or about 50 chickpea-sized pieces of plain, raw tiger nuts, contains just 120 calories, 10 g of fibre (about 40% of your daily value), 9 g of naturally occurring sugars, tons of vitamins and minerals such as magnesium and iron, and 7 g of fat, most of which is oleic acid, the good fats found in olive oil and avocado.

These super snacks have been praised for their nutritional properties and are a ‘superfood’ to watch in 2016.

Tigernuts Praise

  • Tigernut Flour has been included in the list of healthiest flour options in this recent article on Dietitian Themis Chryssidis stated:

Paleos are getting themselves into a flurry over tigernut flour, which is made from tigernuts, a potato-like root vegetable that apparently made up about 80 percent of the diet of our paleolithic ancestors in Africa and the Mediterranean.


  • The named Tigernuts thhe ‘new ‘ almonds in health food circles.
  • Harpers Bazaar Aus named Tigernuts “the latest super snack”
  • Womens health named Tigernuts the newest afternoon delight and go to snack in 2016”
  • Cleo Fitness named Tigernuts the new superfood to watch in 2016
  • follow them on Instagram @terrafirmafoods_

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.



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

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.