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!

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

Get your booty to our BYRON BAY Health Retreat!

Love My Body are so excited about our next Health and Fitness Retreat in… BYRON BAY!

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image above by @photography_byron_bay

Pave the way for your bikini body this Summer and finish out the year feeling refreshed and rejuvenated!

This female-only Health Retreat incorporates:
– Daily bootcamp and other fitness sessions
– Activities such as Lighthouse hikes and surf lessons
– Daily cruiser bike hire (as our mode of transport)
– Organic local food for all meals
– Massage
– And free time to explore the beauty of Byron Bay!

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Date: 5th to 9th October (4 nights)
Accommodation: Waves Byron Bay
(each guest gets their own room)
Cost: $2200 per person (excluding flights)
OR, $1900 if you wish to share a room with a friend

Whites Beach

Note: attendees need to book their own flights/transfer to Byron Bay and arrive at accommodation by 12 noon on 5th Oct.

To book this amazing escape, email hayley@lovemybody.com.au

LIMITED SPACES AVAILABLE!

How to stay ‘mentally’ well so that you find yourself ‘physically’ well

Exercise!
Exercise because its good for you and you want to look after yourself and feel good. Not because you want to be slim. Shift your mentality. It’s doing the small things like this that will start to change your attitude and give you a healthy relationship with YOU. Exercise because you deserve to enrich your life with this positive habit!

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Nutrition!
Eat foods that make you feel good! Because you love yourself and are such a divine and amazing human being that you deserve healthy nourishing foods! Choose lean proteins, fresh colourful fruits, healthy satisfying good fats and loads of vegetables! Give that temple of yours what it deserves!

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Mindset!
Wake up every day with a positive attitude! Say positive things to yourself, say OUTLOUD 3 things you are grateful for every day. And always look in the mirror straight into your own eyes and say ‘I love you’. This may seem silly at first and maybe you think its pointless, but do it for 4 weeks everyday, and then we can chat.

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Thoughts/Words!
Don’t think negative thoughts. Negative thoughts don’t come from your soul they come from the ego. Laugh at them, ignore them eventually and the ego will die.

Don’t speak negative words. What you say and think is what you attract and becomes your belief system and your world, so why not choose to think and speak positively? Remember to always speak to yourself and think about yourself as if you were your very best friend. If you wouldn’t say it about your best friend, then don’t say it to yourself.

Believe in yourself!
Don’t ever think that you can’t achieve or do anything. You are just as capable of making all your dreams come true as the next person is. Dream big and chase your dreams. Don’t let anyone hold you back! The road might be touch at times getting there, but just focus on your end results and you will get there. Don’t EVER lose faith, or you lose your power.

 

Learn to love YOURSELF – the rest comes easy!

I have noticed that a lot of girls come to me with this mentality that ‘if they get in shape’ or ‘if they lose 5kg’s’ then they will feel good about themselves and ‘then’ they will be happy.

Something very important I have had to learn and now impart to my clients is that it is actually the other way around. And until you realise this and start working backwards you may never be in the shape you want and will probably continue to put on weight. Not lose it.

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There are a few reasons this methodology doesn’t actually work for people (the losing weight so then I can be happy thing). Firstly, this is actually a huge statement because what you are actually saying is that you aren’t happy. And this is what needs to be addressed really – then the rest (weight loss etc,) is easy. I can guarantee if you are one of these people and you do find a way to lose those kilos or get into the shape you want – you still won’t be happy!

By projecting that feeling of happiness into the future that way and saying ‘then I will be happy’ only ensures that this is where that feeling (happiness) will stay… in the future!
You need to focus on being happy NOW!

So if you are one of these people, then it speaks huge volumes to me on where you are at emotionally and I promise you, the first and foremost thing you should be focusing on is being happy and feeling good about yourself, not losing weight or getting into shape. This will happen naturally, as a result of the new feeling of happiness you have adapted!

Once you adopt this new found skill of being happy and feeling good about yourself, without even trying – you will start to choose foods that nourish and support this new way of feeling/thinking and you will choose the right lifestyle to support this new way of feeling/thinking. Skipping exercise and eating bad food all the time will no longer feel right (as it doesn’t support this new way of feeling/thinking) and you will naturally start to look the way you want to look.

Change your thoughts, and you can achieve or change any area of your life!

Stay tuned for next week’s blog which will tell you the ways in which I stay happy and therefore choose foods and a lifestyle that supports feeling this way. Yes I used to be one of these people to!

LMB Bali Health Retreat – Wrap Up

After finishing our recent LMB HEALTH RETREAT I can honestly reflect and say that I love my business (that I have worked hard to create) and that I am doing what makes me happy!

I was so lucky to have an amazing group of girls – all like-minded, fun, friendly and best of all ‘team players’.

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I didn’t have to work too hard to motivate any individuals as the whole team got behind each other when they needed it most.

We completed a number of physically challenging tasks right up until the last morning, and every girl went in to certain activities thinking ‘I don’t know if I can do this’ and came out stronger fitter and with a sense of achievement.

There are still two spaces left in our August Retreat!

Dates: 23rd to 28th August.
Cost: $1950 per person, which includes everything except your flights.
Location: Near Ubud, Bali

To book or enquire email hayley@lovemybody.com.au

Below is a ‘review’ of our recent Bali Health Retreat from Brooke Hogan:

Had so much fun the past 6 days on @hayleyroperlovemybody health and fitness retreat. What an incredible experience being so far away from everything in the middle of no where living in a Balinese village with such an encouraging and fun bunch of girls. Climbing a volcano at 3am was one of the most challenging things I have ever done and I’m so happy to be able to say ‘I’ve done that’. My eyes have seen some pretty amazing things over the past 2 months & that sunrise is right up there on that list. Feeling fit & healthy thanks to Hayles- I would recommend this retreat to anyone wanting to get away!!!!

Those days that are hard to get out of bed… and the reasons why you should!

I always say to my bootcamp girls/clients to just set your alarm and spring out of bed! In most cases, if you lay there and think about whether you should get out of bed or not, staying in bed will win! Don’t let those negative thoughts come into play, and just know that you are going to feel BETTER for getting up to do your workout.

Did you also know that those mornings that feel the hardest to get out of bed are the mornings that you end up having the most energy during your workouts? These are the mornings that you have come out of a very deep sleep hence why you struggle to snap out of sleep mode, but once you do, you will feel energetic for doing so.

Often if you don’t get out of bed to do your workout (because you feel too tired) you have to get up for work 60-90 minutes later. Did you know that when you go to get up this 60-90 minutes later you will most likely feel just as tired and struggle to get up just as much as you did earlier, so don’t fight it. JUST GET UP!

And one other very important point I would like to make is that, SO many people say to me “Oh but I’ll be too tired during the day if I get up early to exercise’. NOT TRUE! Anyone who exercises in the mornings will tell you how much more energy they have during the day and overall. The people that don’t exercise often feel sluggish and tired and at the end of the day, all of these ‘reasons’ not to exercise are actually just excuses. Try it and see the difference in how you feel- physically and mentally… then you can thank me.