Fitness Model Dinner Ideas!

Living Lean can be a challenge at dinner time. Especially when you are time poor, you finish work late and you want variety.
“What’s for dinner?!”  This blog will give you TWO free fitness model recipes.

Amelia and Gemma in competition mode!

Amelia and Gemma in competition mode!

Latest News from Living Beauty: We held our Living Lean Forever workshop on the weekend and had great attendance!

Feedback from the workshop:
It was a really great day! So much fabulous information that everyone can implement! Thanks Amelia and Gemma – you guys rock!

– Jo

Thankyou so much for yesterday Amelia and Gemma. The information was so helpful and easy to understand.
I feel so much more motivated to take my future in my hands.
I loved your saying “You can’t buy your health later on.”
We all need to look after it from now.
Makes the 6:30am workout not seem so bad and more of a necessity rather than a chore.
– Ally

I left the workshop feeling refreshed and energised – thank you for a wonderful day.
-Toula

Next chance to see Living Beauty girls – upcoming fitness events!

  • INBA Bodybuilding competition at Norwood Town hall on 4th May. We have four girls competing. We also have a booth where we will be selling protein balls to raise funds to help cure Childhood Cancer. This is our 5th year at this event fundraising and competing!
  • Adelaide Health and Fitness Expo at Adelaide Showgrounds 17th May.
    We have girls competing and Amelia will be at the Just Add Muscle booth where you can taste the amazing meals from www.justaddmuscle.com.au

Ultimate Bride Body – 12 week program with Living Beauty

Did you know we also offer a package for brides to be? Congratulations to our client Michelle and her husband Ross who were married last weekend, on Saturday 29th March, 2014.

Living Beauty client Michelle and her newly wed husband Ross.

Living Beauty client Michelle and her newly wed husband Ross.

Here are a couple of Lean Dinners that the whole family will love.

Thai inspired Deep Sea Perch on a bed of vermicelli noodles

Thai inspired Deep Sea Perch on a bed of vermicelli noodles

Thai inspired Deep Sea Perch on a bed of vermicelli noodles

This recipe is very quick and easy.

Ingredients:
Serves two.

150g raw fish weight per person – so for two people use 300g.
I prefer Deep Sea Perch, but any white fish is super high in protein and low in calories!

200g Vermicelli noodles (or for super low calories use Slendier Noodles)
**Slendier slim noodles can be found in the health food aisle of the supermarket
Juice of one fresh lime
Fresh Corriander and Mint leaves (chopped)
1 long red chilli (optional)
1 tbsp green curry paste
1/2 of one 400g can of light coconut milk (I used Ayam brand)
2 lebanese cucumbers (de-seeded and diced)

Method
1 – Preheat oven to 200 degrees celcius.
2 – Line a baking tray with foil and lay out fish fillets.
3 – In a small bowl mix green curry paste with lime juice and coconut milk.
4 – Pour 3/4 of this curry paste mixture over the fish and cook in oven for 25 – 30 minutes. Check fish is cooked through.
5 – Place vermicelli noodles in boiling water and soak until soft, then drain just prior to eating.
6 – Place noodles in bowls, fish on top and pour remaing sauce from fish over the bowls.
7 – Add cucumber, fresh coriander, mint, chilli and serve with fresh lime wedges.

Tuna and Egg Salad with Avocado Dressing

Tuna and egg salad with Avocado Dressing.

Tuna and egg salad with Avocado Dressing.

Serves Two
Ingredients:

400g Broccoli
Fresh parsley
250grams Tuna canned in spring water
4 eggs Eggs (hard boiled)
40 grams Parmesan cheese sliced thinly

Dressing:

1/2 of one ripe Avocado
60 grams  Reduced fat yoghurt (or for dairy free use silken tofu)
Juice of one Lime
1 tsp Rice Bran Syrup (or honey)
1 tsp Vinegar of choice (Apple cider vinegar or balsamic)
Sale and pepper to own taste

Method:

1 – Cut broccoli into small pieces and steam until bright green. Avoid over cooking.
2 – Place into two separate bowls to cool (one serve each for two people).
3 – Place all dressing ingredients into blender and puree until smooth.
4 – Drain and divide tuna over two bowls.
5 – Hard boiled eggs can be made in advance. Slice eggs lengthways and arrange on top of tuna and broccoli.
6 – Pour over the dressing and garnish with fresh, finely chopped parsley.

If you liked this post and want more FREE Fitness Tips be sure to:

Follow me on Instagram @livingbeautyamelia

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View my NEW You Tube clips and competition footage

Remember to keep checking back for more FREE blog posts to keep you living Lean and Healthy.

Love and Light

Amelia x o

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5 Reasons to Love Coconut Products & FREE Superfood Breakfast Recipes!

Have you tried coconut oil? Want to know why you should include it as part of your healthy lifestyle?

Did you know? Every participant at our workshop on the 30th March will receive an amazing gift bag full of products to kick start the habits we teach including:

  • Full size jar of Organic Coconut Oil
  • Toasted Organic Coconut Chips
  • More free products will be announced soon!!

Coconut with jasmine

1) All fats are not created equal

Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a “healthy” form saturated fat compared to trans fat. Trans fatty acid consumption is linked with heart problems, depression and increased cholesterol levels. What does consuming MCFA fats in coconut oil mean for your body? Our body metabolises these fats in the liver, immediately coverting this into energy (fuel for the brain and muscle function) rather than it being stored as fat.

2) Supports immunity

Coconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral prosperities to boost the immune system. Lauric acid contains the highest concentration of MCFA fatty acids, approximately 75 per cent. The body turn this fat into monolaurin which is claimed to help heal viruses such as herpes, influenza, cytomegalovirus, helicobacter pylori and candida.

3) Slows aging

Coconut is not just for your cooking – it’s a wonderfully hydrating treat for skin too. It keeps the skin’s connective tissues strong, which prevents sagging and wrinkles.

4) Cooks in high temperatures

Because coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you’re preparing recipes that require high temperatures you should consider coconut oil for this type of cooking. Unlike olive oil which will oxidise at high temperatures, creating free radicals.

5) Assists to combat sugar cravings

Good quality fat is more satiating than carbs, so if you cut down on sugar you will feel less ‘ravenous’. With the proper amounts of fats and protein, you can fuel your energy reserves properly, and come off the sugar roller coaster that many of us are on. (reference: bodyandsoul.com.au)

Gemma and Amelia Fitness Professionals

Gemma and Amelia
Fitness Professionals

This is not a Fitness Model workshop!

Participants are educated on:
– How to structure a daily meal plan.
– Perform weight training exercises correctly.
– Yoga stretches that can be used daily for active recovery.
– Enhancing metabolic response to food and exercise.
– Drop body fat the healthy way.
– The exercises that will give you toned arms, a tight butt and a flat stomach.

We are not trying to sell you anything, there are no gimmicks and you will leave energised and ready to make positive changes that will last a lifetime!

We are very excited that every registration will receive a FREE gift bag, full of products we actually use!!

Don’t miss out  – this event is always a sell out!
Email now: amelia@livingbeauty.com.au

Amelia’s LIVING LEAN Tips for Coconut Oil

I use coconut oil every day for my cooking – I use one teaspoon and wipe the heated pan with paper towel to remove any excess. It is great for cooking anything from vegetable stir fry to egg whites.

Please remember it is calorie dense – so when a so called “Healthy” or “Raw” recipe calls for 1-2 entire cups of coconut oil  – you need to keep your portions small.

LIVING BEAUTY RECIPES
DELICIOUS SUPERFOOD BREAKFAST BOWLS!

Living Beauty Breakfast Bowl with Chia Seeds and Mixed Berries! A balance of protein, fat and carbs to start your day.

Living Beauty Breakfast Bowl
Chia Seeds and Mixed Berries!
A balance of protein, fat and carbs to start your day.

Ingredients
1/2 cup cooked quinoa or oats
1tbsp Toasted Coconut Chips or Shredded coconut (I use Banaban brand, unsweetened)
2 tsp chia seeds soaked in a little water for one minute to soften
(the chia will form a “gel like” texture)
1/2 cup frozen blueberries (thawed)
Handful of strawberries (could also use frozen raspberries)
Handful of goji berries (optional)

1/2 cup unsweetened almond milk
30 grams Natural Protein Powder (chocolate)

Method
1) Combine 0.5 cup of quinoa to 0.75 cups filtered water and place them into a saucepan. Bring to the boil. Reduce the heat to very low. Cover with a lid. Simmer for 10 minutes or until all the water has absorbed into the quinoa, you will notice that the “ring” around each quinoa grain becomes visible.
Rest for 5 minutes and fluff it up with a fork before serving.
If using Oats the process is the same – make sure you use wholegrain rolled oats (not quick oats).
2) Simply arrange all remaining dry ingredients on top of the cooked quinoa (or oats).
3) Blend the protein powder and milk, either in a hand shaker or blender. Option: I made the protein powder into a paste by omitting the almond milk and using water instead.
4) Pour over your breakfast bowl!
5) Sprinkle with coconut and goji berries and enjoy!

SUPERFOOD BREAKFAST BOWL
WITH QUINOA

Breakfast bowl Banana, Chia, Berries and Kiwi Fruit The base layer is Quinoa and protein powder.

Breakfast bowl
Banana, Chia, Berries and Kiwi Fruit
The base layer is Quinoa and protein powder.

1) Cook the quinoa as above.
2) Add the protein powder mixed with almond milk.
3) Layer your soaked chia seeds and fresh fruit.
4) Goji berries and coconut can be added (optional).
5) Don’t worry if it is not a masterpiece!! I had to make mine photo worthy 😉

NEWS FLASH: We are very excited as we are currently working with FIVE fitness and bikini models to hit the stage in the April/May 2014 (Season one) fitness competitions.

See a complete list of all the girls we have trained here.

Meet Amelia at the following times:

30th March Workshop – Health and Wellbeing workshop with information that will change your life – you will learn to live lean and healthy for the long term!
No gimmicks, no sales pitches!! FREE gift bag for all attendees.

6th April – Fitness and Bikini Model Workshop – Amelia will present for the ANB.

4th May – INBA Competition – Amelia will be judging this competition and Living Beauty will have a booth selling protein balls to raise funds for charity (just like our amazingly successful booth last year!!)

17th May – ANB Competition and Adelaide Fitness Expo! Amelia will be judging this competition. You can also catch me on the Just Add Muscle Booth at the expo!

NEW Living Beauty Client Photos – Wow!!

Excited to share with you images of Living Beauty client Leanne Wright. Prior to Living Beauty Leanne had a few goals to hit – and she did it with our help!

Leanne is now a published fitness model in Australian Oxygen Magazine and worked with Living Beauty to achieve the goals of a photo shoot and fitness competitions!

Leanne achieved the following awesome fitness competition results:

ANB Fitness Model – 2nd Place
WNBF USA Figure – 2nd Place
INBA Fitness Model – 3rd Place
Nabba/WFF Nationals, Miss Glamour – unplaced

Leanne is such a natural beauty. Now a proud mum, we look forward to her continued success in her life and we know she will keep inspiring others to live a healthy lifestyle!

Photos below by: Dallas Olsen.

leanne small

small2

I hope you enjoy the FREE recipes and look forward to meeting everyone at upcoming events!

Positive Affirmation:
Every step counts

I take action everyday toward my goals

Love and Light

Amelia x o

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FITNESS FACTS – 7 things I know about Getting Fit

LogoLivingBeautyjpg

1. There is no QUICK FIX or Gimmick that works – you must make positive daily changes, small steps of trial, error, learning, continuous improvement.

2. If I want to drop a few kilo’s I eat MORE in volume of vegetables and less treats. Maybe for dinner 2 zucchini’s, plus kale, broccoli, red capsicum, cauliflower – that is just in 1 meal, plus I add protein. It is not about deprivation, when I eat more veggies I feel GREAT.

3. I am always exercising, whether it be walking EVERYWHERE, weights, yoga or an exercise DVD when time poor – exercise is my solution for EVERY negative emotion.

4. Over the years I keep changing my training regime all the time.
I enjoy trying different training all the time, rather than stick with my fave exercises that I have become good at, I am not afraid to get outside my comfort zone and try anything once!

5. Fitness starts with self belief and positive self talk.
I never understood HOW to do this.
It is about mastering your internal “Chatter” the voice in your head.
Everyone has doubts and negative thoughts, it is about repeating a positive thought when I negative one enters your head.
Click here for something I wrote about replacing negative with positive thoughts.

6. Getting fit is NOT hard, your thoughts make it hard.
Advertising and marketing make it hard because they distract you.
You don’t need anything more than real fresh produce, fresh water and a strong will to move in some way  – every day.

7. Food is your Friend
Food really has changed over the past ten years and all sorts of nasty stuff is in our foods. All you need to do is read any label at the supermarket and you cannot even understand the un-recognisable names of ingredients.

If you feel tired and hungry all the time you are probably not eating enough nutrient dense foods! Get veggies into everything you make, reduce caffeine, refined foods, non organic meat and bad additives (like trans fats, simple salt,sugar – the white death) and everything will change for you.

No need to stress about it just do it gradually and if you can get rid of the nasties for the majority of the time your body will love it.

Want to know how to put Fitness Facts together for Your Best Body?
Meet us at our Adelaide Workshop, March 30th, 2014.

Following great success in 2012 and 2013, our workshop will talk about how you can stay lean and have a flat stomach all year round.

I have never excluded carbohydrates and I eat carbohydrates for example: rice cakes, sweet potato, pumpkin, brown rice, basmati rice, gluten free bread. I eat a heap of green and red vegetables and plenty of protein combined with good fats.

If you have ever been unsure about: meal timing, portion sizes, fitting into the one clothing size all year round, feeling light and energetic – then this is the workshop FOR YOU.

Not only will you get nutritional advice, you will receive a FREE gift bag (valued at $50) full of great health and fitness products. PLUS the day includes a yoga class with Amelia and exercise tips you always wanted to know!

Suitable for beginners to advanced, this workshop is always a sell out.

Gemma and Amelia Fitness Professionals

Gemma and Amelia
Fitness Professionals

Email amelia@livingbeauty.com.au for the flyer listing all topics. Or simply Contact ME via my web site www.livingbeauty.com.au

The workshop is suitable for every day people wanting to get facts. We make it simply for busy people wanting to keep balance in their lives, but also get fitter.

Don’t miss out, spaces are limited so everyone gets attention and their questions answered. Email amelia@livingbeauty.com.au for the flyer listing all topics.

Final thought: A Beautiful Mind leads to a Beautiful Body – Think positive thoughts and be confident in your ability to change and tackle any of life’s daily problems and challenges.

Love and Light

Amelia x o

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Vegetarian Health & Fitness Meal Plan

This article will provide a vegetarian health and fitness meal plan.

When following a vegetarian or vegan meal plan the following points should be considered:

  • not exacerbating any existing health condition (e.g. Anaemia)
  • avoid cutting out food groups and not replacing them with enough quality fresh food.
  • balance macro nutrients to reach your goals (protein, carbohydrates and fat)
  • consider digestive issues if you cannot tolerate foods i.e. processed foods like vegetarian meat alternatives or beans/pules/ legumes.
  • allocating adequate time to food preparation.
  • sticking to it for the long term and implementing gradual changes over time e.g. go from part vegetarian to full vegan over time to adjust habits.
  • ask yourself why you are doing this, are are you being authentic to your beliefs?

Every article you read will tell you about challenges related to the protein content of plant based foods. This article is not going to cover this, as I believe that if you are very diligent, you CAN meet your protein requirements.

However the truth is, I see most people start a new vegan or vegetarian regime with gusto and then cannot stick to it, or they create so many “food rules” they end up starving their body of important nutrients.

I have written a healthy detox program which is a raw vegan nutrition program combined with yoga for ultimate wellness.

Healthy DetoxI have also written lacto-ovo vegetarian programs and pescatarian programs for clients. Some clients loved it, other clients switched back to eating animal products. In the end, it was good life experience for all of them, as they gave it a good go for a time period and then were able to integrate in the recipes afterwards, regardless of if they wished to continue to exclude animal products completely.

My best friend has been vegetarian for 12 years and vegan for the following 5 years, so I am well versed on the reasons WHY she wishes to live this lifestyle and she looks AMAZING. She is extremely active and over the years has achieved a lot of athletic pursuits in cycling and also has kept up with a heavy weight training regime when we train together.

So in this article I will use examples of my friend who has now become Vegan successfully and lives this lifestyle lean, fit and healthy. I also refer to Vegan bodybuilder Robert Cheeke who is very successful in the USA.

We will look at an example meal plan (see below) and get some great tips for living this lifestyle.

“Cheese on Toast” Vegetarians

This is designed to be funny, so please don’t take it too seriously!!

A have met quite a few of what are commonly labelled “cheese on toast” vegetarians and they can be characterised as:

  • Being vegetarian but not actually eating many vegetables!
  • Reliance on highly processed foods like pre-pack protein shakes, protein bars (i.e. not homemade and full of chemical ingredients).
  • May incorporate highly processed dairy foods.
  • Eat very low nutrient levels.

These “cheese on toast vegetarians” are typically of a body composition that is “skinny fat” where they don’t have much muscle and they carry a higher % body fat.

Model Vegan

In contrast my friend, we will call her the “Model Vegan” eats:

  • A huge amount of vegetables (organic where possible).
  • A large amount of fresh fruit in season (organic where possible).
  • A small amount of processed vegetarian products such as tofu, tempeh, legumes, beans, and the products I call “fake meat” that you can get from the frozen section of supermarkets (e.g. Linda McCartney range of products).
  • Good quality grains such as quinoa, brown rice and wholemeal or sour dough breads.
  • A moderate amount of quality fats including olive oil, nuts, seeds.

This Model Vegetarian spends a lot of time on food prep each week and drinks a lot of water, herbal tea and minimal coffee. Her meal sizes are large and every meal has a large component of vegetables.

Successful Vegetarian Fitness

Vegetarians or vegans need to be even more organised and diligent with food prep than their animal eating counterparts.

For example, take away lunch bars generally do not provide salads and options that include dark leafy greens and enough vegetables. Of course there are options such as a health food shop that sells salads but quality salads can be expensive and you would probably need to buy two serves!

Not eating enough nutrient dense foods often leads to cravings. For example some people are just so hungry they cannot get through the day so they eat lots of “Raw desserts” or “Raw chocolate” or “Health bars” which are calorie dense. I love these sweets and have posted many recipes on my blog, although delicious……… as an athlete you need to eat them sparingly to reach your body fat goals for competitions.

Amelia's Raw Avocado and Lime Pie

Amelia’s Raw Avocado and Lime Pie

 

By all means go ahead and try Vegetarianism or Veganism. If you do it properly (and eat minimal processed foods which come from a factory) you will be helping the world in many ways.

MY Choice: I Eat kilos of Vegetables daily, but I am not Vegetarian

I eat 2.5 kilos of vegetables DAILY (at least 6 types), at least two types of fruit and I also eat some vegetarian meals each week.

Amelia's Frittata

Amelia’s Frittata

As a Fitness Model Champion, year after year, I have many tough workouts in the gym and endured DOMS (delayed onset muscle soreness) that almost made me cry, trying to get through the days after tough training sessions, week after week, when I was trying to build certain muscle groups. To build a muscle foundation you need consistent weight training and nutrition. Working out TO YOUR MAX – and not fueling the body adequately will get you nowhere fast – the nutrition and training need to work together.

I follow the principles of LOW FODMAPS which is a scientifically proven dietary regime founded by Dr Sue Shepherd.

My stomach cannot digest or absorb certain foods including beans, pulses, legumes and I have an extremely sensitive digestive system. So, I cannot be vegetarian, as there are not enough options. I feel best when I eat (ethically sourced) meat, fish and poultry.

  • I choose veggies at each of my 5 meals a day, moderate animal protein sources and endeavor to make most meals from scratch.
  • I shop mostly organic or low spray.
  • I shop with awareness: choosing ethically sourced animal products, local and seasonal produce.

Don’t expect to be Superman or Superwoman
When you seek to change to a new dietary regime don’t be fooled into thinking that you will miraculously turn into a person with “Superpowers” and ridiculously high energy levels. I feel great most of the time and I would say high energy is “normal” for me because I eat, sleep and train well, plus drinks lots of water. But I do still have days when I am tired or days when I feel sick. My Vegan friend agrees!

Some web sites or books will have you believe that if you are “strictly” following their suggested regime, you will miraculously be feeling like jumping out of bed every single day of the year. Let’s get real and have realistic expectations – we all have low energy levels in time of hard work, stress or we simply are not 100% on our game with our meal prep. No one is perfect – so don’t aim for that or try to put up a mirage to others that you are!! Perfection is boring and completely unrealistic.

I have met some pretty amazing people during my fitness career including Yoga guru’s, world class fitness instructors, Raw Goddesses and Wellness guru’s. The one’s who kept it real – grabbed and retained my attention – of course it is nice to think that as soon as we become 100% vegan, or 100% hunter-gatherer (for example) our life will become perfect – BUT this will never happen!

Be Yourself, Never Define Yourself by a Dietary Label

Find what works for you, but make sure you truly believe in the reasons you are using a dietary regime. And, most importantly don’t shove it down other people’s throats, and respect whatever choice they make on how to live their own life.

Simply live by your actions.

I have seen too many people tell the world they are vegan and then two months later they have gone off on a completely different dietary regime and then boast about being a meat eater/hunter gatherer (or whatever!).

I truly respect my best friend as she goes about her own business, living Vegan, year after year, and making daily choices that she believes in and are authentic to her.

Final Note

  • Be yourself.
  • Be authentic to your beliefs.
  • FOREVER is a long time to pretend to be someone else or eat in a way that you find hard to stick to.
  • Don’t think you have to stick to ONE dietary regime – you can combine the best of several regimes and feel amazing.
  • Your dietary choices do not define you – there is so much more to make a great personality than what you eat.
  • ACTIONS SPEAK LOUDER THAN WORDS!!

Scroll down for Example Meal Plan

Resources

Vegan Bodybuilding and Fitness by Robert Cheeke

http://www.veganproteins.com/proteins-more-shop/vegan-bodybuilding-and-fitness-by-robert-cheeke/

Australian Institute of Sport

http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much

Meal plan

Soy-Free Vegan Bodybuilding Nutrition Programs
by Robert Cheeke, Vegan Bodybuilder

Mostly Raw Food Bodybuilding Nutrition Program

7AM
Bowl of mixed berries (strawberries, blueberries, raspberries, blackberries)
½ grapefruit
2 bananas with raw coconut oil
Multivitamin
16oz fresh squeezed juice

10AM
Bowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)
2-4 servings of dates
16oz fruit smoothie with Vegan meal replacement powder

1PM
Bean/Broccoli salad (Kidney beans, garbanzo beans, broccoli, spinach, snow peas, green beans, carrots, green peppers, romaine lettuce, beets).
16oz fruit smoothie with Vegan meal replacement powder
16oz water

4PM
Spinach, kale, and cabbage leaves with broccoli, avocado, pine nuts, and sliced tomatoes.
Snow peas and green beans
2 large peaches or nectarines
16oz water

7PM
Large vegetable platter with hummus and raw flax crackers
Green salad with sprouts, greens, nuts and seeds
Live pizza or raw soup
16oz fruit smoothie with Vegan protein powder

10PM
2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
2 servings of seaweed chips or dulse
16oz water

Source: http://www.veganbodybuilding.com/?page=article_soyfree

I hope you enjoyed this blog and it gave you some insight into a Vegan and Vegetarian Fitness Meal Plan.

My belief is that everything must come from within and beauty really starts from a kind heart

My belief is that everything must come from within and beauty really starts from a kind heart

Love and Light

Amelia x o

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“A Day on My Plate” by Amelia Ricci

In addition to training with INTENSITY, nutrition is vital to maintain a strong, lean body!
You can literally EAT your way to GOOD HEALTH.

My personal nutrition regime
I prepare and plan my meals in advance as I like to feed my body nutrients at regular intervals, five or six times each day. I am super busy, I have been known to work 7 days-a- week (NY resolution to reduce to 6 days!!) and I am up at 5:30am every day to start my training and often work a 12 hour day.

My meal plan (I write calculating macros according to my goals) changes regularly and I follow my plan with the goal to ensure I eat enough, NOT to starve or restrict. I feel flexible, happy and relaxed when I get in all my meals and water and I therefore can give my best, energetic self to my family, my clients, my training and my work.

Scales and calories don’t define me and I don’t get obsessive about either of these measures!! When I compete or prepare for a photo shoot, I do take measurements, but also use photos as my best guide to progress.

My Training
I have been weight training consistently for the past 20 years, heavy, 4-6 days a week.
These days I am doing less training, as my time is taken up with training the Living Beauty girls for their competitions and I mainly walk, do a few weights sessions per week and always incorporate a weekly pilates and a weekly yoga class.

I hope you enjoy my blog in 2014 and if you have any suggestions for topics you wish to know more about please drop me an email amelia@livingbeauty.com.au or comment on my facebook page.

As I have said before this blog has been going since 2010 and it has more FREE info and FREE RECIPES than an e-book!!

My experience is that the more people who understand that there are no secrets or fad diets necessary to stay in shape the better the fitness industry will be!!

Here is what I eat on a day to day basis:

Meal 1 – 7am

Protein Pancakes for example:

Living Beauty Green Kale Pancakes

OR

Omelette or scrambled eggs (2-3 whole organic eggs) with Kale and Sweet Potato or a couple of slices of GF toast. Regardless of if you are Vegetarian or not… Everyone is eating WAY too few veggies in my opinion – add them to every meal!

Breakfast of Champions: Kale and Organic eggs

Breakfast of Champions: Kale and Organic eggs

Meal 2 – 11am

Chicken breast fillet with Raw Summer Salad

OR

Hard boiled eggs and fruit

Hard boiled eggs, berries, bananas, sliced salad and the JUST ADD MUSCLE Clean Eating Hoki meal.

Hard boiled eggs, berries, bananas, sliced salad and the JUST ADD MUSCLE Clean Eating Hoki meal.

Meal 3 – 2pm

Hoki Loin with sweet potato and veggies from JUST ADD MUSCLE. Great food for busy people who need nutrition fast!

Hoki Loin from Just Add Muscle

Hoki Loin from Just Add Muscle

Just Add Muscle Clean Eating range offer quality meals in a 350g or 500g serve. Served with natural sauces e.g. pure crushed tomatoes, mushrooms or an organic coconut yoghurt. Produced without gluten and most meals suitable for diabetics.

5

OR

Vegetables or salad with lean protein and sweet potato (or a wrap)
Note: below is something I would make when I am not working and have time (i.e. on the weekend!!)

Lamb fillet served with freshly torn basil leaves, sauteed spinach, feta, tomato and a grilled wrap

Lamb fillet served with freshly torn basil leaves, sauteed spinach, feta, tomato and a grilled wrap

Meal 4 – 5pm

Raw vegetables and a little home made dip: for example: snow peas, carrot, cucumber plus a simple hommous dip (blend a can of organic chick peas, parsley, tahini and lemon juice)

OR

Dairy free Frittata – I make a large batch on a Sunday and then portion and freeze some so it is quick and easy to grab when on the go!

frittata

Note: I follow low FODMAPS so ingredients have to be on the approved list and in particular omitting: garlic, onion, lactose, gluten, and certain fruits has literally changed my life. There are so many options that don’t irritate my stomach, so I NEVER go hungry.

Meal 5 – 7:30pm

Beef Fillet from JUST ADD MUSCLE with a large bowl of steamed greens topped with fresh herbs and lemon juice. 350g clean meal.

Beef Fillet from Just Add Muscle

Beef Fillet from Just Add Muscle

Produced in a HACCP certified (Hazard Analysis & Critical Control Points) facility, meals
are freshly prepared and air blast frozen to -50 deg preventing large water crystals expanding and damaging cell membranes, producing succulent and tender protein when heated!

OR

Fish (Salmon, Barramundi or Perch) with mixed veggies, fresh herbs and avocado.

Grilled Baramundi with a bed of steamed and mashed cauliflower, chopped fresh parsley and avocado.

Grilled Baramundi with a bed of steamed and mashed cauliflower, chopped fresh parsley and avocado.

DESSERT? – I normally have this 1-2 times per week.

Protein Ice Cream

OR

Raw Avocado and Lime Pie

4
Living Beauty Protein Ball

Announcement – Just Add Muscle SA and VIC Representative!!!

As my regular readers of the Living Beauty blog know, I do not endorse any products because I believe health and well being can be simple!! I have however found that many people do not eat enough REAL, FRESH FOOD, because they fail to prepare and therefore are stuck for convenience options.

Once I tried JUST ADD MUSCLE I fell in love with the quality product and you can heat it in the microwave or the conventional oven.

For LIVING BEAUTY Blog Readers:
If you are someone wanting to get into shape and you are time poor these meals are amazing for you as they offer such great benefits.

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ORDER Now: Simply enter the code : “Amelia” at check out for FREE delivery
visit www.justaddmuscle.com.au to order today!

FOR Personal Trainers:
If you are a PT in SA or VIC – feel free to contact me to find out how you can offer these great meals direct to your clients and receive great incentives for your time!
Watch your clients progress skyrocket with the amazing nutrition support found in these meals! email: amelia@livingbeauty.com.au

BENEFITS:

Just Add Muscle source quality local ingredients including grass fed beef, hormone and antibiotic free Salmon, Hoki, Tuna and chicken. With a large selection of meals catering for all levels of nutritional requirements and tastes including real fillets of chicken, beef and various fish options!

www.justaddmuscle.com.au

ORDER Now: Simply enter the code : “Amelia” at check out for FREE delivery
visit www.justaddmuscle.com.au to order today!

Enjoy my blog in 2014 and if you have any suggestions for topics you wish to know more about please drop me an email amelia@livingbeauty.com.au
My experience is that the more people who understand that there are no secrets or fad diets necessary to stay in shape the better the fitness industry will be!!

Here’s to Living Lean and Healthy in 2014!

 

I spent a few days at the beach and enjoyed walking the cliffs at Port Willunga SA!

I spent a few days at the beach and enjoyed walking the cliffs at Port Willunga SA!

Before I sign off I found this great blog written by Assistant Coach Gemma Dawson about meal plans which she wrote for the ANB web site. In a nut shell it talks about what is a personalised plan and how they should be tailored individually to goals.

Amelia and Gemma Living Beauty Coaches

Amelia and Gemma
Living Beauty Coaches

 

Love and Light

Amelia x o

p.s for those who emailed about the upcoming Living Beauty workshop – thank you! Dates will be on line soon 🙂

 p.p.s If you liked this blog and all the recipe links above, please share and comment on my facebook page.

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Christmas Wellness, Bliss Balls – Free Recipes Naughty or Nice!

Happy and Healthy Christmas – Tips for Wellbeing with Living Beauty Fitness!

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You are in control of your food and alcohol intake.
Don’t let any one else’s comments or bullying get to you. If they feel the need to pressure you to drink excessively – that is their problem!

Keep moving!! Don’t think too much – Just get your training session in before work or social activities, then it is done!

Water intake is the simplest way to feel great and maintain your energy levels. When you are dehydrated fatigue sets in easily.

Think ahead about how great you will feel in January.
Flat stomach, glowing skin, no need for damage control.

Enjoy your Christmas and the peace and fun it brings.
Socialise, laugh and share the special memories.
It is time to celebrate and an Aussie Christmas encourages healthy eating with so many opportunities to go to a BBQ, the beach and getting outdoors to move!!

If you do overindulge don’t beat yourself up about it. Here is a free meal plan and tips: Past post: How to overcome a few days of eating rubbish

Amelia and Gemma Living Beauty Coaches

Amelia and Gemma
Living Beauty Coaches

 

A little bit Naughty… (but still unprocessed food)
Bliss Balls Recipe

What you need:
•    3 cups Fruitwise Museli (web site here)
•    1 cup nuts (I like almonds and walnuts)
•    1/3 cup raw organic cacao powder
•    1/3 cup coconut oil (melted)
•    Option: 100g block of 85% lindt chocolate OR ½ cup peanut butter 100% spread
•    ½ – 1 cup shredded coconut (for rolling balls in)
What you do:
1.    In a blender add: Fruitwise museli and nuts and process until finely chopped.
2.    Add cacao powder, coconut oil and either chocolate or peanut butter to blender and mix.
3.    If mixture is too dry add either a ¼ cup of filtered water, or a little bit more coconut oil.
4.    The mixture should have come together and be quite sticky, transfer into a bowl.
5.    Roll mixture into bite size ball size with wet hands.
6.    Roll balls in shredded coconut.

Like FRUITWISE on facebook. Made in SA.
(this is wheat free, contains almonds and sulphur free fruit and available from many fruit and veg stores, Adelaide Showgrounds Farmers Markets, Woolworths and Foodland supermarkets) – or use plain rolled oats (not quick oats).

Make a massive batch (approx 15 – 20) and store these in the fridge or freezer.
One serve is 2 balls. Enjoy!

Happy, Healthy Christmas

Happy, Healthy Christmas

Nice and Healthy
Amelia’s Fave Recipe
Bliss Balls

What you need:

200g naked ginger (I used Buderim see below photo)
75g Protein Powder (chocolate)
75g cashews
60g almonds
20g raw cacao powder
2 tbsp chia seeds (soaked for a few minutes in a little water)
1/4 cup coconut water
1/2 cup shredded or dessicated coconut (unsweetened)

Ingredients used in this recipe for more photos see my Instagram

Ingredients used in this recipe for more photos see my Instagram

What you do:

  1. Add cashews, almonds, protein powder, raw cacao and chop for 3 seconds on speed 5 (if using thermomix or a little longer in normal blender)
  2. Add chia seeds and ginger and process in thermomix, or other blender (for 3 second on speed 6 if using thermomix)
  3. Add water and process again  (4 seconds speed 4)
  4. The mixture should have come together and be quite sticky, transfer into a bowl. If mixture is too dry add either a ¼ cup of filtered water, or a little bit more coconut water.
  5. Roll mixture into bite size ball size with wet hands.
  6. Roll balls in shredded coconut.
Healthy Christmas Table Setting

Healthy Christmas Table Setting

Enjoy your Christmas and as always let me know you liked the recipes by sharing the link with your friends 🙂

Check out our year in review and goal setting post. A sure fire way to start the new year on a high is have some written goals.

And feel free to visit past blogs:
Overcoming stress at Christmas

How to tackle clean eating at Christmas

Remember you are in charge of how you feel in the new year – HAPPY & HEALTHY

Love and Light

Amelia x o

 

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Living Beauty Protein Ice Cream Recipe

One of the yummiest things to eat during summer is ice cream. Here is a healthy recipe for Protein Ice cream that can be easily incorporated as part of a healthy lifestyle.

Summer Protein Ice Cream

Ingredients

1.5 x frozen bananas (medium sized, approx 140g without skin)
200g of frozen pineapple (I remove skin and chop fresh into chunks because it is easy to portion)
60g serve protein powder
(I used The All Natural Company WPI)
2 x heaped tbsp (approx 50g) Yoghurt
(I used Jalna Biodynamic full fat, low lactose) OR for Dairy free option use CoYo (coconut yoghurt)
2 x heaped tbsp organic coconut (or dessicated)
1/4 cup water (might need a little more)

Method

1. Place frozen and chopped banana and pineapple into blender, food processor or Thermomix. I chopped for 5 seconds speed 9 (high speed).

step 1 - Chop fruit You can use a normal blender I use a Thermomix

step 1 – Chop fruit
You can use a normal blender I use a Thermomix

2. Scrape down the sides of the bowl with spatula.

3. Add protein powder, coconut and mix again (speed 6 for 3 seconds). Then scrape down the sides of the bowl with a spatula.

4. Add yoghurt and water and mix for 10 seconds. Then use a whipping attachment, and mix for 1 minute on speed 3 (low speed on normal blender or food processor.)

Thermomix with whipping attachment - makes soft serve!

Thermomix with whipping attachment – makes soft serve!

Serves 2-3 people (depending on how much you like to eat!!)
Enjoy!!
** I prefer to eat it like soft serve consistency. If you like it firmer texture place into freezer for 30 minutes prior to serving.
** Delicious variation: add the juice of a fresh lime, plus 1 tbsp rice malt syrup to the mix in the final step!
** Protein Powder is optional but as I always say with any food/supplement –  if you cannot understand the ingredient list – do not use it. This brand can be purchased from the link above and enter “Amelia” at checkout for free delivery and 10% discount.

Nutrition info – Whole recipe
553 Calories
47.1g carbs, 15.9g fat, 63g protein.
(Divide this info into how ever many people you are serving)
For one serve (if dividing into 3, that is 21g protein and 184 calories!!)

Delicious!

Delicious!

About Me:
I run Living Beauty personal training in South Australia with global reach via on line training. I have trained over 35 fitness/bikini models to success on the competition stage and trained many Champions who have competed Nationally and become published models in Aussie Fitness Magazines. I have also trained many women to attain their:
Ultimate Bride Body or have educated them with packages for a
Post Baby Shape Up or general Shape Up for Life.

I love all food theories: paleo, raw, vegan, gluten free, dairy free,
but I prefer a combination of these approaches for overall health. I also believe in training with 110% energy and living a healthy lifestyle every day of the year.

If you eat crap food and don’t train sometimes, that’s ok, perfection is boring and no one is perfect. What matters is what you do MOST of the time and small steps of continuous improvement.

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Share with your friends and family on Facebook to give them tips that are based on experience about what works, not marketing hype!!

Join me on Instagram @livingbeautyamelia for a variety of different tips and photos 🙂

I dislike seeing people waste money on gimmicks. I want people to be healthy and understand that fitness and healthy living can be a fun long term lifestyle.

Recipe created by Amelia Ricci Head Coach Living Beauty.com.au

Recipe created by Amelia Ricci Head Coach
livingbeauty.com.au

Yours in Health and Wellness,

Amelia x o

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Fitness Model Tips & Raw Chocolate Recipes

Get a bikini body fast and feel energised easier than you think. Learn from my fitness model tips that are realistic because I am a busy person, a business owner and a mother.

You may not want to be a fitness model, but my tips will help you get fit and healthy! Enjoy my 3 raw chocolate recipes that are delicious and healthy.

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Amelia Ricci livingbeauty.com.au

This Living Beauty blog includes:

  • Delicious raw chocolate recipes you won’t believe are healthy
  • Amelia Ricci’s  fitness model tips and tricks you can use to achieve your ideal body
Amelia Ricci Chosen by INBA as the ideal Bikini Body in 2007 (5 years of competing history) and now training other girls to be successful Fitness and Bikini Models

Amelia Ricci, Head Coach      Living Beauty
Chosen by INBA as the ideal Bikini Body in 2007 (5 years of competing history) and now training other girls to be successful Fitness and Bikini Models

Do you find yourself eating clean 80% of the time and training 3-4 session per week, but you want to drop a little more % body fat? You might just need to make a few tweaks like these:

– TRAIN HARD: Up the intensity of your exercise regime and challenge your body in new ways. Living Beauty clients receive a new exercise plan every 4-6 weeks.

– WATER FIRST: whenever you want to eat surplus calories (i.e. through boredom not actual hunger) ask your self how you are going with your daily water quota? (e.g. mine is 3.5 litres). Drink water or caffeine free herbal tea first, which usually solves this as you are satisfied and no longer want to eat.
– WALK: On top of your normal exercise routine (which should include weights or body weight exercise) – be active for example walk to the local shops, or to a local cafe – your body was born to move!
– MORE VEGETABLES: If you are constantly physically hungry make sure at least 3 meals in your day include 2-3 metric cups of fresh vegetables and mainly greens such as kale, spinach, lettuce, cucumber, broccoli, snow peas, zucchini, just to name a few.

Prepare your vegetables in advance as I have done below, this is a great time saver. So instead of rushing around at night when I am most tired, I can simply grab handfuls of my veggies and throw them into a recipe.

My fresh produce for a few days

My fresh produce for a few days

Please don’t believe there is a magic secret – it is hard work, clean food and determination to make changes!!

My blog is FREE and always will be. You asked for information that is honest and I provide this with a backing of 15 years in the Australian fitness industry and continuous accreditation for this time period. For more info about me and my credentials see my web site LIVING BEAUTY.

 3 Raw Chocolate Recipes You Will Love!

Amelia Ricci’s treats using raw cacao and without processed sugars.

Living Beauty Berry Choc Mousse &
Choc Raspberry coconut slice

nov 22
Ingredients

1/2 cup frozen blueberries
1 x 30g scoop of chocolate protein powder
1/4 cup water

Method
Place berries into blender to chop. Add protein powder with a tiny bit of water to mix, I then add my whipping attachment to by Thermomix (or blender) get a creamy texture. Add more water if necessary.
Pour into a small bowl.
Finish with 2 tbsp slightly warmed peanut butter (100% pure) and spread on top.
**May substitute with hazelnut spread or Tahini
Finally add 2 tbsp shredded or dessicated coconut.
Place into freezer for 20 minutes to set.

Raspberry Coconut Slice

Ingredients

1/2 c Coconut oil
1 tbsp granulated Stevia
2-3 tbsp raw cacao powder
1/2 cup frozen raspberries
3 tbsp shredded coconut or coconut chips (unsweetened)

Method

Spread out berries onto a small baking tray lined with baking paper.
Heat all other ingredients in a saucepan and pour chocolate over the raspberries.
Add coconut (shredded or chips)
Place tray into freezer for 20 minutes until set and then break up the chocolate.

Serves about 8 people for the slice and one person for the mousse!
**When using a protein powder please take a moment to look up the ingredients and educate yourself about what those ingredient names actually mean.

**I like to be educated on my products and what I am putting into my body. I avoid: Gluten, too much WPC and Casein (I am lactose intolerant), Glucose, Fructose, Artificial and some natural sweeteners, thickeners, gums, milk powders. Remember this is what suits me and everyone is different.

I always ask heaps of questions and love to learn about where my food comes from.
I can always learn more and my health journey will last a lifetime. I refer you to a great reference book I use: The Chemical Maze by Bill Statham.

Living Beauty Choc Avocado mousse

Living Beauty Choc Avocado mousse

Living Beauty Chocolate Avocado mousse

Ingredients

1/2 avocado
1/2 cup coconut water
2 -4 tbsp raw cacao
2 tbsp Stevia or rice malt syrup

Method

Blend all ingredients until smooth adding more coconut water if needed.
Add whipping attachment. Pour into bowl and top with bee pollen and shredded coconut.
** Note bee pollen has amazing nutritional benefits but is an allergen to some people.
Refrigerate for 2 hours minimum prior to serving.

I always post “on the go” pics on instagram so join me @livingbeautyamelia

Sign up to the monthly newsletter here for free workouts and recipes straight to your inbox free!

Read Reviews of Amelia’s 4 week Bikini Body Program here

Amelia Ricci's latest photo shoot 2016

Amelia Ricci’s latest photo shoot 2016

If you want to have a different body, you must change what you are currently doing. You can do anything you set your mind to and your body will reward you for every positive change you make!

Yours In Health and Wellness,

Amelia x o

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How to think positively and move towards your goals!

Failing to PLAN, is planning to FAIL. Now is the time to reflect on what you have achieved and look ahead to set goals for 2014. Whether you are completely changing your body or aiming to improve your health slightly, stay positive.
Your thoughts are like the front wheels of the car, if you are constantly thinking negatively then you will ultimately end up in the wrong direction and somewhere you don’t want to be.

This got me thinking – what has Living Beauty achieved this year? And what are the basics of goal setting to help you?

YEAR IN REVIEW

3 FUNDRAISERS
1 – INBA April fitness competition we sold merchandise for Royal Society for the Blind
2 – INBA September fitness competition we sold home made protein balls and raised funds for Childhood Cancer Association
3 – Amelia taught yoga and 100% of money went to Freedom Hill animal rescue shelter in the Adelaide Hills
The sum of these efforts was well over $1,000 for charity.

My belief is that everything must come from within and beauty really starts from a kind heart

My belief is that everything must come from within and beauty really starts from a kind heart

BIKINI/FITNESS MODEL CHAMPIONS AT FITNESS SHOWS
Two Bikini Champions and a total of 7 girls competed in South Australia (in total 30 girls we have trained since 2009, and girls interstate incl. NSW, VIC, WA and QLD) We don’t like counting as it is quality NOT QUANTITY, but it is sometimes nice to reflect on our achievements.

  • Elle Blackwell – Bikini Champion 1st Place, INBA Adelaide Classic, April 2013.
  • Thuy Vu – Bikini Champion 1st Place, INBA SA Titles, September 2013.
  • Amanda Casey, INBA Adelaide Classic, April 2013.
  • Christie Rozalikis, INBA Adelaide Classic, April 2013.
  • Christie Rozalikis, ANB SA, May 2013.
  • Fatima Ingles, ANB SA, May 2013.
  • Megan Thorn, 3rd Place, INBA SA Titles, September 2013.
  • Megan Thorn, ANB SA, October 2013.
Left - Amelia Ricci, Right - Gemma Dawson Coaches at Living Beauty

Left – Amelia Ricci, Right – Gemma Dawson
Coaches at Living Beauty

 

INTERSTATE AND NATIONAL COMPETITION SUCCESS
Trained Bikini competitors and clients to compete interstate at State and National level competitions:

  • Katrina Lewis competed at the INBA Perth fitness competition in May 2013.
  • Fatima Ingles competed at the All Female Muscle Classic in Melbourne in June.
  • Gemma Dawson competed at the ANB Asia Pacific competition in June on the Gold Coast.
Katrina Lewis INBA Competition Perth May 2013

Katrina Lewis
INBA Competition
Perth May 2013

Fatima Ingles Trained by livingbeauty.com.au June 2013

Fatima Ingles
Trained by livingbeauty.com.au
All Females Melbourne June 2013

Gemma Dawson Assistant Coach Living Beauty ANB Competition June 2013 June 2013

Gemma Dawson
Assistant Coach Living Beauty
ANB Competition June 2013

 

SHAPE UP FOR LIFE WITH LIVING BEAUTY

  • Nina – Shape Up for Life program – completed.
  • Toula – Shape Up for Life program – completed.
Toula Harkotsikas

Toula – 12 weeks Shape Up for Life

PHOTO SHOOTS

  • Amelia Ricci and Gemma Dawson did a photo shoot at Oxygen Magazine Headquarters with Dallas Olsen.
  • One of our clients Leanne also did a photo shoot with Dallas Olsen.
Model: Leanne Wright Photo by Dallas Olsen

Model: Leanne Wright
Photo by Dallas Olsen

 

Model: Leanne Wright Photo: Dallas Olsen

Model: Leanne Wright
Photo: Dallas Olsen

 

JUDGING
Amelia judged four fitness competitions

  • INBA Adelaide Classic in April
  • ANB SA fitness competition in May
  • INBA fitness competition in September
  • ANB SA fitness competition in October

WORKSHOP

  • Conducted our ever popular “Living Lean and Healthy Workshop” with Amelia and Gemma.
Living Beauty Workshop  Nov 2012

Living Beauty Past Workshop which we run every year and we look forward to again running this in 2014.

GIVING BACK
It is so important to give back and although it has been a lot of hard work and sacrifice the time spent fundraising has been very rewarding.
Our whole team helped out including past Living Beauty girls and my family members (my husband and cousin) which is am amazing feeling to work together to achieve a common goal. Thank you!

LIFETIME FRIENDSHIPS

  • I also love that the group catches up regularly for workouts long after a goal or competition is finished.
  • Living Beauty girls continue to show their support for one another via social media and over the phone.
  • The camaraderie is great to see and the positive energy is infectious.
  • Many of the girls then help one another backstage even when they are not competing.
  • They also help with fundraising which is appreciated.
Fatima Ingles had past Living Beauty Bikini Champion Bec Rosewall as her backstage helper Love that support!!

Fatima Ingles had past Living Beauty Bikini Champion Bec Rosewall as her backstage helper
Love that support!!

Wow it has been a great year!! NOW it is your turn to smash those goals – you can do it!

GOAL SETTING AND ACHIEVING

I like to keep it simple:

  • Write a list of about 5 goals for the year – My achievable DREAMS with a DATE
  • Type it up and print it about 4 times – one to go at your desk, one in kitchen, one in back of diary/calendar (if you still duplicate in paper like me!!)
  • Read regularly
  • Prioritise these goals over anything else and don’t get distracted during the year
  • Make a vision board of images that represent your goals and place the one copy on the vision board
  • Every year this works for me – maybe one might not be achieved but normally I do 4 out of 5

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When you commit to a health and fitness goal think “I WILL BE MY BEST, I CAN DO THIS” – do not think of negative reasons why you wont achieve and ways to sabotage yourself and thus talk yourself out of it. If these negative thoughts come into your head simply replace it with a positive thought and you will soon think positive as a habit.

Motivate yourself and be your own cheer squad: Write your goal down and WHY you want to achieve it – place it on a post it note and have a few copies around the house (bathroom mirror, pantry door).

We all need to stop waiting for the perfect time to change our habits – the perfect time is now!

It is hard work to stay fit and lean but once you start to enjoy the process and get into the habit you will feel amazing and it will be as natural as any part of your schedule like brushing your teeth.

Remember no matter how great your exercise plan is – No one can do the work for you.

My keys to success include: surrounding myself with positive people, thinking and visualising positive outcomes and making the best choices in every situation.

I have goals because they give me direction in life and make it more fun.
Enjoyment is the key, of course like everyone, I do have some fears but if positivity can outweigh our fears then happiness and success will prevail.

Have no fear and just think positive!

Many of us think that others have it easier in life than we do. I prefer to approach life understanding that we all have struggles and therefore I acknowledge the stress and challenges in life but choose not to focus on them!

I choose to put fresh food into my body. I always prepare lunches and snacks for work in advance.

Whether you are completely changing your body or aiming to improve your health slightly, stay positive.
Your thoughts are like the front wheels of the car, if you are constantly thinking negatively then you will ultimately end up in the wrong direction and somewhere you don’t want to be.

It is okay to have some negative thoughts and doubts but I encourage you to replace them with something positive.

Example:

I am tired (when at gym)
NEW THOUGHT: With every repetition I am increasing my strength and focus.

I’d rather eat chocolate
NEW THOUGHT: Eating fresh foods every day give me energy and nutrients, not drain my energy.

My work is too stressful
NEW THOUGHT: I become smarter and learn new skills with every challenge.

Amelia hoot suite 1

LOVE YOUR LIFE and YOURSELF – RIGHT NOW
It will never be perfect, it will always have challenges but enjoy the ride, you have the freedom to create an exceptional life for yourself.

Love and Light

Amelia x o

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Wholistic Health whilst Getting LEAN

Christie worked with Living Beauty for a 20 week competition preparation in 2013 and competed in both the INBA competition in April 2013 and the ANB competition in June.

Living Beauty Q & A with Christie

Christie Rozalikis, ANB Competition June 2013

Christie Rozalikis, ANB Competition June 2013

What does your off season training plan look like and at what times of day do you train?
In the off season I like to mix up my training so I do not get bored. I achieve this through changing my exercise every 4-6 weeks and I tend to change my rep range, weights and rest periods in between sets each week to challenge myself.
I am happy to workout whatever time of the day, as long my body is moving!

You trained for 20 weeks with Living Beauty, what were the top two things you learned during this time?
Lesson 1.    If you want your ideal body and be able to maintain it you must know the importance of fueling your body with the right nutrition and also know the right times to fuel it. I learned you must eat your way to the stage, not deprive which only sets you up for failure both mentally and physically.

Amelia’s Note: If you don’t like eating then bodybuilding competitions are not for you. In order to compete you need muscle and muscles are repaired using good nutrition which involves eating a lot of REAL fresh foods.
The biggest complaint I get is that it is too much food to eat and therefore I recommend before starting any comp prep to try and start training with weights and eating 5 meals a day to get your body into routine for 1-2 years prior to even starting a competition regime.

Lesson 2.    There is no quick fix to achieving your ideal body; in fact there is no quick fix for anything in life. If you want something, you must be prepared to bust your guts and do whatever it take to get it. Yes, there’s going to be endless amounts of struggles, challenges and obstacles to overcome, but the pain is so worth it! The pain builds you up, gives you inner strength and makes you more resilient and tolerant in every area of your life. -“Nothing was ever thrown in our path that we cannot handle, if you want something, go get it!”
For someone wanting to compete in Bikini or Fitness Model what has been one of the most important things you have changed in your mind set to achieve this goal?

When you set yourself up for greatness, people are 100% going to criticise your decisions and every move, but I had to adapt the attitude that ‘I am doing this for me and nobody is going to stop me now.’

I believe competing is the most incredible self-discovery journey. It’s not all about getting on stage in a tiny bikini; it’s about opening yourself up to a new light and proving yourself you can achieve great things if you are willing to believe in your own capabilities and strengths.

Christie Rozalikis ANB conpetition June 2013

Christie Rozalikis ANB competition June 2013

 

I hope that you enjoyed reading Christie’s journey.

At Living Beauty we don’t train people to “kill the competition” or “win at all costs”. We encourage our girls to live a balanced life so that they are healthy for many years after the competition has finished.

Elle, Amanda and Christie on competition day.

Elle, Amanda and Christie on competition day.

Most of our girls have a professional occupation and need to work and look after their family and we tailor our programs to give them the energy they need to carry on with life.

We want them to be in love with health and fitness for the long term and carry on with great habits for a lifetime.

Living Beauty will conduct a workshop in early 2014, a great source of information for those wishing to improve their HEALTH. Designed for beginners to advanced, it is run by Assistant Coach Gemma Dawson and Amelia Ricci in Adelaide. If you would like to read about our past workshops and feedback see below:

Top 5 Ways to Live Like a Living Beauty

Living Beauty Our Mission: Educate and Inspire

To pre-register for the workshop information email amelia@livingbeauty.com.au
This is an economical and fun way to learn the Living Beauty Method from Amelia and Gemma – qualified trainers and Fitness Model Champions with over 20 years combined experience.

Love and Light

Amelia x o

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