Revitalize Health & Wellness

20/09/2024

Marshmallow and choc chip Protein Pancakes 🥞🤤

15/06/2024

Can you tell I love the outdoors??? 😍❤️

Nothing beats some fresh air and good old vitamin d, oh and don’t forget the endorphin hit 😉

23/01/2024

New Year is often a great time to set and focus on health and wellness goals… however often people’s goals are attainable and they lose focus/motivation.

Here’s a few helpful tips to keep you on track in this new year….

1. Ensure your goals are measurable (e.g. 500g loss per week, or 2L water per day).
Having goals that are measurable helps you to see progression. I highly recommend keeping a journal or tracker to jot down your weekly or monthly progress - this will help keep you on track and motivated.

2. Keep your goals REALISTIC….
If your goal is to lose 30kg, you need to be realistic about it, otherwise you’ll burn yourself out and lose motivation because you feel it’s taking to long or nothings working when it actually is, just on on your timeline. If your goal seems massive to achieve, break it down into smaller goals. I.e break the 30kg down into 3 phases of 10kg losses

3. Reward yourself when you achieve your goals….
Try not to make them food related if your goal is fat loss or muscle gain as this promotes an unhealthy relationship with food. Instead, reward yourself with new clothes, those shoes you’ve had your eye on but can’t justify buying them, a spa day, weekend away with partner or friends etc

2024 is a great time to start focusing on those goals you’ve been wanting to achieve and with a few tweaks to make them more attainable and increase or help maintain motivation will set you up for success and ensure you smash them 💪💪💪

Tag those you feel will benefit from these tips to help them hit them goals!! 🥳🥳🥳

28/07/2023

Sweet tooth?
Craving Ice cream, but don’t want to blow all your hard work?

Try my new little concoction 😍 low sugar, high protein and tastes pretty dam good 🤤

Ingredients
- 100g Peters no added sugar ice cream
- 24ml Natvia Choc topping
- 1.5 Marie biscuits crushed
- 2 large strawberries
- 1/2 scoop vanilla protein powder

Let ice cream soften a little then add protein powder and fold in to combine (don’t stir too much otherwise will melt quicker).

Then combine all ingredients to your desire and enjoy 🤤

244kcal
27.4g carbs, 4.6g fat, 18.1g protein

Perfect for a cheeky indulgent treat that’s guilt free 😉

29/12/2022

One thing I want you all to remember is that we're all human!

We all have bad days
We all have good days
We all reach our goals at some point
We all go through tough times that lead us right back where we started!

Start 2023 on a realistic path!
Set realistic goals, ones you know you can achieve - dont set yourself up to fail before you even begin!

Start of steady and slowly build on that foundation and you find it almost effortless to reach your goals!

Follow me for tips, evidence based nutritional advice and exclusive look at my journey to get back to where I was start of 2022 - hey, we all go through even us nutritionists 🤪

'reallhuman

22/03/2022

Weight loss Progress

When we're trying to lose weight, it's easy for us to feel like we're not achieving results. We look at ourselves everyday and although the scales are going down, we often get annoyed at how slow the process is and feel that even though we've lost a bit of weight .... you still look the same!

This photo is my before and after shot over 2 months a part and 4.1kg loss. Now that might not seem like much and to me I still feel that I look the same now as I did back on NYE, in fact lately I've felt bigger!

These are some important factors to take into consideration when your on a weight loss journey....

🍇 scales aren't a true reflection of FAT loss!
It measures bone density, fluid retention, increased muscle mass etc.
Your body WILL increase (anywhere from a couple 100 g to even few kilos) throughout the day just from daily activity, meal and fluid consumption alone.

If your going to weigh yourself, ensure its in the morning after you've been to the toilet, without clothes and before you've had food or fluid. This is your truest weight. But bare in mind that if you had a high salt diet the day before your body maybe retaining fluid.

🍉 measurements and progress photo's are your best guide in measuring your success!

You may feel heavier and bigger than you usually are and this may cause you to freak out thinking you've gained. This can sometimes be due to, bloating, fluid rentention or hormone imbalance. This is where measurements and progress photos helps you keep your mindset positive and motivation in check.

🍓 Remember you maybe gaining a small amount of weight when weight training, due to muscle growth.

If your weight training 3+ days a week, I highly recommend jumping on body composition scales and monitoring your weight loss that way, as well as through measurements and progress photos.

When weight training its easy to freak out at the potential weight gain and think your gaining fat! By utilising body composition scales, this will allow you to closely monitor your muscle mass gain and ensure your still decreasing fat mass, or at least maintaining. It also makes it easier to tweak your nutrition and fitness regime.

09/03/2022

🥳3 WEEKS LEFT OF OUR NEW YEAR, NEW YOU PROMO!🥳

Don't forget our New Year, New You promo will end on 31st March 2022!

Get in touch with a QUALIFIED Nutritionist, if you need support & guidance in....
🍎Losing weight
🍎Improving performance
🍎Muscle gain
🍎Personalised nutrition plans
🍎Improving overall health & creating a healthier lifestyle

So BOOK in your consultation now before you miss out on this great deal! If you book in your initial consultation AND 4x follow up appointments (even if booked for April), the $50 follow up consultation promo will also be applied - as long as they are ALL booked by close of business 31st March 2022.

Bookings can be made either via email, phone, or through our website. Details are below....

email: [email protected]
phone: 0413 887 493
website: www.revitalizehw.com

01/03/2022

Since petrol prices are soaring and spending 2 yrs in and out of lockdowns, I will be posting anything I come across that you can utilise in a balanced diet to help you save on costs where ever you can!

At the moment Aldi have frozen New Zealand Hoki fillets on special. Fish is very important to include in your diet, at least 1-2 times a week. Fatty Fish like salmon are especially important to include in your weekly diet, as they contain essential Fatty-acids (omega-3 and Omega-6) these are vital to include in your diet, as Omega-6 fatty acids improve heart health and reduce risk of heart disease, while omega-3 is crucial for every cell in your body among other functions.

What's important to take note of, is that Omega-3 fatty acids are considered to REDUCE inflammation (anti-inflammatory); whilst Omega-6 fatty acids typically promote inflammation (pro-inflammatory). Don't be fooled, this may sound like omega-6 should be avoided, but its crucial to ensure your consuming both in your diet. Inflammation is crucial for your body and a vital immune system response to infection, virus or injury. If you injure yourself, the injured area typically becomes red and swollen, this occurs whilst your body's defence system (white blood cells) flow into battle to fight off and prevent infection and heal said wound.

Your body is all about maintaining BALANCE (or homeostasis to us scientists😉), therefore if your body needs to reduce inflammation, Omega-3 kicks in. When injured, fighting off an infection or virus, Omega-6 comes in!

It's therefore important to ensure you have a balanced amount of both, to ensure your not having too much of one than the other! Both is needed to support a healthy immune system and keep your heart healthy and body happy/energised.

Follow Revitalize Health & Wellness on FB and revitalize_hw on insta for more science behind food 💪💪🤓

Fish are one of our fave sources of protein! Whether you pop it in the oven or give it a fry, our wild caught Ocean Royale New Zealand Hoki Fillets 1kg are delicious and great value at just $13.99/kg.

01/03/2022

Greek Souvlaki Bowl Part 2

put 1/3 - 1/2 of the salad into a container, add the chicken, dollop of hommus, alfalfa sprouts and 1/2 Mission bran Souvlaki Bread.

Enjoy 😁

01/03/2022

Greek Souvlaki Salad Bowl 😋

This little number is delicious and super quick and easy to make! The salad itself is enough for 2-3 serves, depending how hungry you get during the day! Due to the vegies being all water based (80-90% water content), you can bulk it up with as much variety of these vegies as you like!

Add Chicken, dollop of Hommus and alfalfa sprouts for your protein and healthy fat source! Serve with half of Mission Souvlaki bread, cut into triangles.