Want a Sports Model Bikini Body? Simply eat fresh foods every day and you will feel lighter. To get lean and stay lean, establish a routine of meals and snacks that gives your body nutrients at regular intervals.
I eat three main meals and two snacks daily. For me the afternoon snack is the most important. By 3 o’clock I have already been up for 10 hours, put a huge amount of effort into my work day, done a workout and I feel my energy starting to dwindle.
Eating the majority of your food during the day and eating regularly, is such an important part of fat loss and for a lot of people it is one of the missing links. They wind up starving at dinner time (only having eaten a small breakfast or lunch) and wonder why they snack late at night or eat their largest meal at dinner.
Take the time to prepare your meals and snacks – simply get ORGANISED ahead of time! Of course we are all busy and running from one thing to the next, so another tip is to keep healthy snacks portion measured and stash a few in the fridge at work, or a cooler bag when on the run to keep you going.
Easy and Healthy Sports Model Snacks:
- Fruit and nuts (e.g. one cup sliced fresh strawberries and approx 20 – 30g nuts) – I follow the low FODMAPS food plan, if you are interested in a PDF fact sheet click here.
Remember don’t stress about eating fruit – even for fat loss, 1-2 pieces timed either around training or at breakfast is fine!
If I have trained at night and am hungry before bed I will eat 1/2 cup of blue berries – satisfies a sweet craving and has so many health benefits. Or if I am about to go and do a high intensity cardio session I will eat a banana about 1 hour prior to this (I don’t care that it is higher in sugar because I am about to do my high intensity training).
- Hard boiled eggs (2 eggs) & raw vegetables: sliced cucumber, red capsicum and carrot.
- Yoghurt with a handful of seeds. Choose low sugar, plain, organic yoghurt and have between 1/2 cup to 1 cup with a handful of pepitas, sunflower seeds and a sprinkle of cinnamon. Please avoid all the big brands which have clever marketing, but are loaded with artificial sweeteners, sugar and over processed fruit. It is better to have organic and full fat (1/2 c serve) – keep it plain and if you want flavour add your own (that way you know what is in there).
- Hommous (3-4 tbsp) & raw carrots, celery and cucumber.
- Home made Protein Bar or Protein Bread (FREE Recipe below).
- Salad (e.g. Raw baby spinach, sliced snow peas) with olive oil & lemon juice topped with protein for example tuna or chicken.
- Green Smoothie – see Amelia’s Instagram for some examples @livingbeautyamelia
Snacking is a great way to maintain energy levels and if you pack your meals ready to go you will never be caught out, no matter how busy your day is!
Assistant Coach Gemma Dawson’s – Choc Banana Protein Bread
1/2 cup coconut shredded or dessicated (choose unsweetened)
1/2 tsp baking powder
1/2 tsp raw cacao powder
1/2 tsp cinnamon
1/2 cup of (walnuts (can use any nuts or flaxseeds depending on your preference)
1 tbsp stevia
1 30 g scoop chocolate protein powder (e.g. The All Natural Company)
2 ripe bananas, mashed
1 whole egg (or two egg whites) – beaten
2 tbsp plain Greek yoghurt
2 tbsp melted coconut oil
1/3 c oats
Honey (to go on top of the oats)
Preheat oven to 180 degrees.
Mix all dry ingredients, then wet, combine the two mixtures softly using a spatula.
Place into a baking loaf tin (spray with cooking spray – or brush with melted coconut oil).
Add topping ingredients.
Bake for 30 – 45 minutes. Allow to cool for 10 minutes and cut into approx 8 portions.
The gorgeous photo above is Gemma at the Oxygen Magazine headquarters before her photo shoot that coincided with the ANB Asia Pacific Fitness Model Championships. Thanks to Gemma for the yummy recipe above!
Take Home Messages
Eat breakfast, lunch and two snacks throughout the day and keep dinner your smallest meal. Sometimes I also have a snack after dinner, for example berries, but on the whole I consume the majority of my food during the day.
Top tips for a Lean Body:
1) Drink adequate water, not how much you “feel like”, you need much more! Divide your weight by two then go back one decimal point and that is the amount in litres you need per day.
2) Eat quality ingredients (reduce or eliminate packaged foods and make your own healthy versions without preservatives, chemicals and other additives).
3) Gain an understanding of appropriate portion size tailored to your own body and specific goals (most people eat 30-40% more than they need to with protein and not enough carbohydrates).
4) Take into account training schedule and activity level – eat most around these times and adjust your food intake down if you are not training.
5) Reduce caffeine and eliminate caffeinated supplements
6) Don’t forget the basic principles of adequate rest, water, sleep to get lean and stay lean.
Snacking regularly certainly works for me when I need to get in shape for a Living Beauty photo shoot or competition.
Try not to get confused – there are so many conflicting reports on nutrition. When you read something on the internet, just Google the authors name and look at their qualifications, then decide if you believe it…or not!
Nutrition has to work for you and just because something is healthy, it might not suit your body. As I said above, I have found that the FODMAPS regime suits me and I have never felt better. You need to travel your own journey – every positive step toward your health and fitness counts!
Never give up and think “It doesn’t matter” or “I will start Monday” – what you do every day will help 🙂 Positive Daily Actions are your Key to Health!
Love and Light
Amelia x o