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Most people have this perception that when they go away they will just pause their health & fitness goals and routine! Health is a LIFESTYLE my loves and therefore going away whether it be for work or pleasure is part of your lifestyle. Your health routine may need to be adjusted when your not in your usual environment, however it does not need to go on pause. I have put together these simple healthy travel tips to assist you in maintaining a healthy lifestyle when your not at home.

I would love to hear what you find helps you stay on track while traveling? Let us know your healthy travel tips in the comments below.

xx

Healthy Travel Tips

  • Pack simply! Sounds silly however over packing or packing many unnecessary items weighs us down. It makes the whole concept of going away ‘heavy’. But don’t forget your activewear ūüôā

 

  • Bring your own stainless steel water bottle (glass water bottles and travel usually don’t mix)! This allows you to have water on you at all times to stay hydrated. Travel can have a huge toll on the body, particularly if a flight is involved. So include at least an extra litre on those travel days. When you have access to filtered taps/ jugs, fill your bottle up, drink it all and then refill it again to save for later.

 

  • Pack the snacks! I bring a handful of non perishable healthy snacks in my bag so I always have something on hand when the tummy starts to rumble or blood sugar levels drop. Think singular packaged bliss balls or raw health bars.

 

  • The magic potions! When ever I travel I bring along a little bottle of flower essences. You can get drops particularly for travel. Currently I am actually bringing around the Rescue Remedy Flower Essence in my day to day bag. A few drops under the tongue is such a lovely way to ground yourself. I sometimes also throw in lavender oil to dab on the temples or my pillow case in an evening to settle the mind and body into a new environment ready for sleep. Magnesium is also a great supplement to include when traveling.

 

  • Maintain your daily routine as much as possible. Start the day with a big glass of warm water, 10 minute meditation or gratitude practice and then maybe tick off your workout or yoga flow for the day before jumping in the shower. End the day as well with your usual before bed routine.

 

  • You may not have the ingredients or tools to whip up your own fresh smoothie or juice, however make it a priority to get your liquid gold in each day from a local juice bar or cafe. Make sure you have some greens in there ūüôā

 

  • Before traveling do a quick research of what local health food are available or on your first day go for a bit of an explore. I love Instagram tags for this e.g.. #melbournehealthcafes.

 

  • One of the best things about traveling is being able to explore new places. So put on your runners and get out there either walking or jogging. My last trip to Melbourne with a friend we ended up walking 16km without even trying on one of the days. Just going from cafe to shop, cafe to shop! In saying that my legs were exhausted by the end of the day haha!!

 

  • What fitness activities can you do while away? Is their something available that you have never tried before? Eg. rock climbing, surfing.. What yoga studios are around that you could give a try? Bush walks close by? Can you include a mini HIIT (high intensity interval training) session in your hotel room in the morning? Get creative and active!!

 

Happy and healthy travels xx

This fit french toast recipe is the perfect clean breakfast treat to have on a Sunday morning after your workout.

Antioxidants and protein rich, deliciously full of goodness and best of all its SO quick and easy to throw together.

Would love to see your Fit French Toast creations on Instagram. Tag #barevitality so we can check them out ūüôā

 

Fit French Toast

 

Fit French Toast Recipe:

1 free range egg

2 slices of gluten free bread

1 tsp vanilla extract

1/2 tsp cinnamon

Pinch of a high quality mineral salt

1 tsp coconut oil

Toppings:

Berries or another fruit

Pistachios

Maple syrup

Extra cinnamon

 

In a bowl whisk the egg, vanilla, salt and cinnamon. Place a slice of the bread in the bowl to soak up the egg mixture.

On a medium heat in a fry pan melt the coconut oil.

Then place the slice of bread into the fry pan and cook for 2-3 minutes on one side before turning over for another 2 minutes.

While the toast is cooking, pre soak the second slice of bread in the remaining egg mixture.

Repeat this cooking process with the second slice of bread.

Top with the berries, pistachios, maple syrup and cinnamon to taste.

Enjoy while its still warm.

xx

For more yummy breakfast recipes head over to our recipe tab HERE

 

I had lots of questions coming in when I did my 3 day juice cleanse last weeks, so I thought I would do a bit of a review on my experiences during the cleanse and post cleanse what I now have adapted into my everyday life.

I did a low fruit 3 day juice cleanse through the company Schkinny Maninny. This involved 6 different 500ml bottles of cold press fresh juice delivered daily to my door. Now despite the name, this is not a fad diet or extreme weight loss method, rather a way to cleanse and boost your system with quality nutrition.

I had been considering undergoing a juice cleanse for a while now however I kept putting it off due to one reason or another. I knew I was going to find it extremely hard when I just love food so so much but then again I love a self challenge!

When Schkinny Maninny approached me asking if I was interested in trying one of their cleanses, I remembered a friend telling me she had done a 3 day juice cleanse with them only a few weeks before and really got a lot out of it. I checked all the usuals such a nutritional profile, brand ethics etc.. I was in and excited/ a bit scared to get started.

Day 1 my juices arrived! Different shades of greens, purples, oranges and a nut milk. I also received a small seed mix to chew on, teas and detoxifying bath salts.

3 Day Juice Cleanse

What I loved, learnt & struggled with on the 3 day juice cleanse!

  • One of the big things I was looking forward to before starting the 3 day juice cleanse was the concentrated quantity of nutrition I would be receiving straight to my blood stream. Each day I was receiving 6 L of cold pressed, mostly vegetable juice from a variety of nutritional sources. My favourite was a juice combining cucumber, kiwi, spinach, parsley and apple. This was my first juice of the day. Mid afternoon was always the hardest, however bringing my focus back to the next juice and what it would be doing for my body really helped me get through and actually enjoy the process to a certain degree.
  • I had started to notice my body had become not happy with something in my diet recently. I therefore went into the cleanse keeping in mind that this was a really good opportunity to clear out my system and slowly reintroduce my usual foods once the juice cleanse had concluded to try and figure out what it could be. It worked! With a clean slate it became very apparent which foods my body was immediately rejecting.
  • I got very hungry!! And then hangry (hungry/ angry), particularly in day 1. My days are usually long and I am moving from client to client, warming up and stretching with them. A snack between sessions was always my fuel to get through a morning and a routine my body had become rather reliant on. I found myself very tired over the 3 days however in saying that what I thought was going to be a slightly quieter week had become very full on. I allowed myself rest wherever possible and stayed kind to myself. As part of this I decided I would include extra activated nuts and seeds to snack on between juices- this really helped.
  • Symptoms!! Oh my goodness. I actually didn’t expect to experience that many symptoms on the 3 day juice cleanse due to a clean diet and already limiting my chemical exposure and hardly eating refined sugars, dairy, gluten and limited coffee (3 max/ week) and alcohol. Day 1: headaches, nausea, so tired, poor concentration… Luckily I stuck with it and Days 2 & 3 were much better ūüôā Despite feeling like sh*t, I embraced the chaos that had taken over my body in realisation that it must of really needed a detox.
  • While on the 3 day juice cleanse I realised that while I eat my meals mindfully, snacks were often on the go and grabbing something to eat before I headed out the door was like an automative routine. Whether I was hungry or not. I actually nearly ended up eating a few times on the cleanse purely while on autopilot… need energy. Eat. Since concluding I have tried to stay more mindful of my eating habits between meals.
  • MY END RESULT: brighter skin, greater control over my appetite and a revised approach to my diet. As a result of a circulatory condition I am very prone to water retention particularly in my legs. On the 3 day juice cleanse I was able to reduce this and now have been able to identify common triggers adding to the inflammation. I did lose about 1.5kg over the 3 days however most of that was in water retention and for me fat loss was not a focus. Since the cleanse I have been making up 1 L of green juice/ smoothie each morning to sip on between meals and as a highly nutritious snack replacement. Todays green smoothie included mango, kale, cucumber, strawberries, chia seeds and coconut water. ¬†You can find many more of My Smoothie & Juice Recipes here.

Would I do a juice cleanse again?

It is great to undergo a cleanse seasonally. Next time I think I personally would prefer a soup and juice cleanse, rather than just the juices.

Many of my clients who are needing just a mini reboot and cleanse will go back to their ‘Your Holistic Metabolism’ 14 Day Program and follow the first stage.

Post the 3 day juice cleanse I have been using many of the recipes and nutrition program structure from the book to further build onto the results I received on the cleanse.

x

Claudia

Welcome to my new blog featured superfoods! The foods I love for optimal health and wellbeing. 

The first feature is Gingeran ancient spice traditionally used as medicine to aid digestion and treat stomach upset and nausea. 

Why I love Ginger:

  1. Nausea: Well I always get motion sickness. I can prove wrong the saying that you can’t get car sickness when your the driver. I definitely can!! So ginger can be a life saver at times when Im out on a boat, needing to drive in stop/start traffic or just when I’m not feeling 100%. It is also great if you are experiencing morning sickness, motion sickness, lack of appetite or just nausea in general.
  2. Digestion: When my stomach is upset, chewing on fresh ginger or a cup of ginger tea (recipe below) does magic. It can help treat cramping, bloating and flatulence and provide relief from female monthly period pain and associated symptoms. Also it aids digestion in activating digestive juices when consumed before a meal.
  3. Metabolism: Ginger is one of the foods to ‘consume in abundance’ on my 14 Day Holistic Metabolism Kick Start Program¬† because it assists in the metabolism of essential nutrients in the body. ¬†When on the program it works wonders particularly in the Green Detox Smoothie.
  4. Cold & Flu Defence: If I feel something coming on, 1 tbs of grated fresh ginger in warm water I find kills anything if I get it early enough. If Im too late however it also assists with recovery and congestion relief.

Here is a simple ginger recipe I love that soothes and boosts the body.

Ginger

Ginger & Green Tea Recipe:

1x Organic Green Tea Bag (I used Clippers)

2 slices of fresh Ginger

Squeeze Lemon

Fill a cup 3/4 full with boiling water then add a small amount of cold filtered water to make the water 80 degrees celsius (perfect for brewing herbal tea).

Add in the ginger and the green tea bag and leave for at least 10 minutes to brew and cool down. Take out the tea bag before placing in the fridge for 1 hour.

Serve with ice and a squeeze of lemon.

Enjoy!

Is it a food, a supplement, a yoga pose?

Nope, no, na ah to all!

It is something even more simple, accessible and its free. It is something that absorbs us in fascination and wonder as young children and then becomes something in passing or only receives the attention from a small proportion of our conscious mind.

It has the ability to naturally adjust our mood, rebalance our hormonal system, reduce stress & anxiety, top us up with minerals, improve our energy & sleep, reduce our internal toxicity levels and increase our oxygen intake.

In summary it will cleanse the body and help us feel happier, healthier and younger.  Yes please! Where can I get some?

This magic wellness booster is all around us.  Nature Рthe key to vitality!

The diverse natural environments around us each provides their own natural wellness boosters. With our busy lives and large proportion of hours in the day spent inside, we need to make a conscious effort to absorb the nature around us, find ways to bring more into our daily lives and go source a dose of nature at its most rich.

These are my top nature boosters for optimal simple wellness:

The Country Air

The pure country air is oxygen rich and the abundance of flora and fauna boosts your wellness to a whole new level.

I was lucky enough when I was young to have grandparents with a big farm where we would visit on holidays and spend our days collecting eggs, climbing hay stacks, mustering cows on the back of a horse and really just getting super dusty, stung by stinging nettles and continually swotting flies. Now I know that doesn’t really sound like I am selling the whole country air thing but it was fantastic! You ended a day so contently exhausted, grounded and grateful!

Recently I visited The Cedars Cottages in Kangaroo Valley for just a few nights and instantly felt rebooted back to life. Limited phone reception, no laptop, no make-up, only the noise of birds and bugs, clean crisp air and 360 scenes so blissfuly spectacular. The few days we filled with very little other than leisurely bush walks, creek picnics, feeding farm animals and reading my book.

IMG_0431

Simple Wellness

Simple Wellness

 

The Sand & Sea

The sand & sea are a mine of rich health enhancing minerals ready to be absorbed by the body. Those who live in very close proximity to the ocean often have a boosted wellbeing due to the high mineral salty air.

Whenever I am feeling a bit rundown or my immune system is struggling I hit the beach or go dangle my feet in the salty sea off the wharf down at my local park. Instant mineral boost and reconnects you with natures natural energy flow- pure simple wellness!

Simple Wellness

 

Flowers & Gardens

You can not help but feel happy when you enter a florist or a beautiful garden. Creating your own secret garden in your backyard is the perfect way to gain natures wellness on a daily basic when living in the city. Fill it with plants and flowers that make you feel happy, peaceful and serine & don’t forget a little herb and veg patch while your at it!

Filling your home with a vase of flowers and indoor plants is another way to just bring a little bit of nature into the home and help reduce the indoor toxicity levels.

A daily walk to your local park/ reserve or one near your work place is great way to further improve your simple wellness.

 

Simple Wellness

 

Download the ¬†‘Your Holistic Metabolism’¬† ebook for a complete fitness, nutrition & wellness program to reach optimal health!

Please share in comments below your favourite way to boost your wellness with nature?

x

I had the pleasure of being featured by the girls over at Your Spicy Life. 

Talking all thinks health, wellness and business success.

Check it out!

 


 

This week’s interview is with the lovely Claudia Beyer. Claudia is a Holistic Lifestyle Coach, Outdoor Personal Trainer, creator of the blog BareVitality and author of the ebook Your Holistic Metabolism.

After years of following Claudia’s blog I (Mia) finally had the pleasure of meeting Claudia at a YouTube conference about a month ago. I can definitely say she is just as kind, friendly and glowing as she comes across on her blog.

One of my favourite things about Claudia’s blog (aside from the amazing recipes), is the easy and quick work outs she posts that you can do anywhere. For example this ab work out you can do while watching TV. Anything that allows me to watch my favourite TV show and get fit at the same time is a definite win in my book!

Now, get to know Claudia…

What are you most passionate about at the moment and how important do you think it is to incorporate your passion into your career?

 

Read more..

 

Healthy Warm Winter Salad

I don’t know about you but winter comes and all I feel like is warm wholesome soups which is a tick but also pasta. Most the time women think of pasta as a treat food as we have the perception it goes straight to our tummies, bums and thighs. While white processed pasta should be kept as a treat meal, there are so many delicious wholesome pastas on the market these days that can positively fuel your body and assist with your health, fitness and weight loss goals.

My favourites are spelt pasta, quinoa pasta, black bean pasta, kelp noodles, zucchini noodles/ pasta and buckwheat pasta which I used in this recipe.

My clients this week have started a 4 week Get Fit Challenge beginning by kick starting their metabolisms following ‘Your Holistic Metabolism’¬†14 day program. Today they transitioned into stage 2 of the nutritional program. This meal is perfect to include as one of the lunches or dinners in stage 2 for those of you also following the program at home or to include post the 14 days.

This Warm Winter Salad is so quick and simple and is full of nutrition and has metabolism boosting properties.

 

Recipe:

Serves 2:

3 cups buckwheat pasta (or pasta of choice)

4 handfuls of baby spinach leaves

2 fillets of fresh salmon grilled or alternately you can use smoked salmon

Approximately 10x cherry tomatoes, halved

1/2 cup fresh parsley, roughly chopped

3 tbs macadamia oil

Himalayan salt & pepper to taste

 

Super simple my loves. Just cook the pasta as per required according to the type of pasta you are using in a saucepan, then drain the water. Toss through the spinach, oil, salt & pepper while leaving the saucepan on a very low heat. Once the spinach has slightly softened, add the parsley and salmon pieces.

Serve into bowls and enjoy warm!

x

Which is best?

Well really it comes down to your individual goals, lifestyle and body type however here are some of the benefits of each to help distinguish which is best for you.

Morning Workouts

  • ¬†Boosts your metabolism for the rest of the day.
  • Can improve your mood set for that day, particularly if training outside.
  • Allows you to tick off exercise before a million things come up. Morning workouts generally lead to greater consistency.
  • Allow you to start the work day awake and alert.
  • Decreases your daily stress response.
  • Often leads to going to bed earlier, resulting in a longer nights sleep.

 

Evening Workouts

  • According to a study published in the Journal Chronobiology International ,¬†Your bodies peak athletic performance is between 2-6pm. This results in getting more out of your workouts between these times.
  • You are less prone to injury when exercising in the evenings due to your body temperature being warmer and reduced muscle and joint stiffness.
  • Helps you mentally “shut off” after a busy day.
  • Can help improve sleep quality that night.

You need to also take into consideration some people are morning people where others just function better through the second half of the day. While I do sometimes exercise in the mornings and actually prefer the morning routine, I find my body performs much better with an evening workout.

If you only have time to exercise between 7-8pm due to work/ family constraints then your body will learn to adapt with your help of providing your body with appropriate types of training to your goals & health needs. In the end fitting in a time that best suits your lifestyle is better for your health and wellbeing than not providing your body with regular movement.

Do you prefer exercising in the mornings or evenings?

Interested in Holistic Personal Training, your own individual Fitness Program or Health Coaching? Visit future-list.flywheelsites.com.au for more info xx 

Picture credit: Dreamy Whites

Claudia Beyer Your Holistic Metabolism

I have always been a small build, ate healthy and stayed active however found my weight would often fluctuate up and down, along with my energy and found myself feeling I had little control over it.

This along with female after female coming to me over the years desperate for help as they are unable to;

1) Lose weight despite a healthy diet and regular exercise.

2) Maintain a healthy consistent weight.

To feel anything less than healthy, confident and in control of your body I believe should not be acceptable to you. This is why I created the 6 Step System to build a solid platform to heal the metabolism and provide it with an initial kick-start for females to reach their perfect weight and maintain it with ease.

A Holistic Metabolism is the basis of easy weight loss and management, greater body confidence and an external and internal glow. Once we heal our metabolism’s and nourish them, automatically everything falls into place.

I followed the 14 day Kick start for greater metabolism nourishment and to show you how simple it is to have your health and fitness goals fall into place when you focus on healing and nourishing. I naturally sit at around 55kg with ease following a Holistic Metabolism Lifestyle. Pre the start of my 14 day’s I put on 1 kg to show you the simplicity of the program and how with nourishment I can so easily fall back to ‘my perfect’ weight.

Please excuse the corny body shots!

Before pics: 1st June

Your Holistic Metabolism

 

 

 

 

 

 

 

 

 

 

Your holistic Metabolism

 

 

Stage 1: Days 1-2

My favourite stage, also known as the detox stage. I loved these first 2 days as my body was in desperate need of a detox, feeling run down and heavy. Each meal left me feeling rejuvenated and energised as I nourished it with easily digestible detoxifying, metabolism boosting foods. This stage I also realised how addicted to sugars I was. Now I don’t even eat refined sugar, however I would find myself craving something sweet such as a bliss ball or piece of fruit or quality chocolate after every meal. My body had become addicted to this habit without me even realising. Without that small whole food sweetness I was getting moody despite feeling full and content after a beautiful wholesome meal…. so the sugartox was needed but certainly a challenge.

I also loved the start of a regular exercise program again. Despite being a personal trainer and nagging my clients to keep with their fitness routines, mine had become last priority with everything else happening. I still was moving in some way everyday, whether it be walking my dog to the park or a bit of resistance with a client but actually putting time aside for my fitness was a distant memory.

Detox Salad p.54 & Green Detox Smoothie p.39:

Your Holistic Metabolism Detox Salad DetoxDetox Smoothie

Stage 2: Days 3-6

After just getting in the swing of my detox stage, stage 2 came around and I had all these other ingredients to add and a whole new nutritional routine. It was a lot of fun preparing the meals each day trying to get in a wide range of nourishing ingredients. Stage 2 was all about upping my food intake with the specific foods recommended in the eBook which work with your metabolism to help repair damage and allow it to feel ‘safe’ so it can work in our favour for the stage 3 of fast boosting and super nourishment.

Listening to my body I kept to the single HIIT session on Day 3, rather than the double. It is important that you listen to your body and adapt the exercise and nutrition program to your individual needs.

The sugar-free Raw Basic Chocolate recipe on p.54 was great for those sweet cravings.

Basic Raw Chocolate

Stage 3: Days 7-10

A whole new nutritional routine again! I love the variety this program provides and adaptability at the same time. I did find this stage slightly harder than the others purely due to needing to be slightly more organised with meals and snacks that were required and trying to include the sufficient amount of protein over these 4 days. This stage coffee cravings also kicked in so I really got into the herbal coffee on p.39 mixing it up with almond and coconut milk. Around this stage really noticing a difference in my self body image after the daily body confidence practices and feeling more in control managing my stress.

Had to pull back on the exercise due to health, however still followed the program at a lower intensity and enjoyed a leisurely walk along the terrain of the Spit to Manly with my partner followed by a Your Holistic Metabolism brunch of course. Motivation by good food!

Fitting the program around your lifestyle and social life was surprisingly easy and actually brought greater fulfilment to my days as I ticked off each section and filled out my Your Holistic Metabolism Diary p.64.

Your Holistic Metabolism

Stage 4: Days 11-14

This last stage was all about combining the first 3 stages together into a balanced and metabolism nourishing lifestyle to then be able to continue post the 14 days. I really felt everything coming together through the last 2 days in particularly. I was sleeping better, sugar cravings had decreased, energy slightly increased, felt greater confidence in myself and control over my body, hair and skin health has improved and I could visibly notice a leaner, fitter and healthier me!

Once I started to get a bit bored of the Cocao Super Shot, I recreated it into this Decadent Hot Chocolate With A Spoon (recipe on blog). The trick to sticking with the 14 days is avoiding deprivation and rather recreating what your craving with the ingredients and metabolism foods outlined in the eBook.

Decadent Hot Chocolate with a Spoon

After taking the progress pictures on the morning of Day 15 (see below)  I was surprised with the results despite a few adaptations to the program due to my health the second week. I was visibly leaner around my thighs and bottom, my first weight gain areas and slightly amount on my stomach. Was kind of liking the booty that extra 1 kg had given me pre the 14 Days but also nice to be back to feeling me again.

 

After pics: 15th June

Your Holistic Metabolism

How was your 14 Day Journey? Would love to hear how you went and what you loved and what you found challenging?

To celebrate the resent release of Your Holistic Metabolism eBook and because I can’t wait to have you experiencing the magic of a #HolisticChicks metabolism I will be giving away 2 copies of Your Holistic Metabolism eBook.

To enter all you have to do is hashtag #HolisticChicks in your health and fitness adventures on Instagram. Think healthy recipes and food pics, workout pics, yoga, nature scenes, meditation…. ¬†be creative!

The winners will have their pics featured and receive a copy of the Your Holistic Metabolism ebook.

So get snapping and hashtagging #HolisticChicks my lovelies.

Follow me @claudiabarevitality on instagram & Claudia РBare Vitality on facebook for updates on the competition and for regular Health & Fitness tips, recipes and more..

xx

Claudia

 

 

Your Holistic Metabolism

Imagine life where you love your body, it loves you and you can maintain your ‘perfect’ weight with ease.

No more diets, no more lengthy gym workouts, no more self loathing. Image enjoying wholesome food at its most plentiful and never worrying about proportion sizes and calories again. No more ‘fat days’ as weight fluctuation is a thing of the past and no more after meal sluggishness.

Imagine a life of optimal health with ease…

For those of you who are not already aware, I recently released Your Holistic Metabolism. A 14 day, 6 step guide that focuses on healing and nourishing the metabolism while providing it with an initial kick-start. 

I put together the 6 step guide as a result of my interaction with my health & wellness clients and the thousands of females in my online community all asking the same questions, after the same outcome- a solution to the constant battle with their weight and self body image!

The metabolism plays a major role in how we feel and think as women. The metabolism is often the underling source of so many health and wellness issues women have today and I want to show women just how important it is to nourish and form a respectful relationship with their metabolism.

Your Holistic Metabolism is a 70+ page eBook. It contains easily digestible insights into the female metabolism, symptom and progress tracking tools, simple healthy recipes and metabolism nourishing #HolisticChicks whole food meal plan + a 14 Day #HolisticChicks Fitness Program to lose weight through smart movement and metabolic conditioning. The interactive book has been designed for all women to easily follow and apply to their individual situations. Any female can pick it up and start using it. Through this eBook I want to help women end the battle with their weight and negative self body image.

Females reaching their own ideal level of health and wellness is an ongoing lifestyle change, however this 14 day program is the perfect kick-start and transition into a long term metabolism supportive lifestyle.

Join the #HolisticChicks movement and become the healthiest, happiest version of yourself!

I am currently undergoing the 14 day program myself. You can follow my journey on Facebook & Instagram.

Download your #Holistic Chicks 6 Step Guide today & get started!!

xx

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