--which is a process, like, absolutely.
Good morning.
It's good to have some sunshine.
It is 10 to 8:00 in the morning, and the sun
is only just coming up.
I'm bringing you guys through my day with me today.
I'm not going to jump in too much here this morning.
I'm actually starving.
I'm so hungry.
But I'm jumping on a podcast interview
with Erin Henry in about 10 minutes,
so I'll introduce you guys to her while we're doing that.
I'm sure she won't mind.
I've got to do that.
And then I will eat breakfast.
And I'm training legs today.
I have a new split, which I'll tell you guys about as well.
Let me unplug my headphones, or that's going to be an issue.
OK.
Hi, everyone.
I'm so excited to interview Rachel.
I have so many good questions that I want to ask today.
Oh, good, because I have no idea what we're talking about.
I just jumped on here, and I'm like, uh--
I don't plan my podcast before, but then I was like,
OK, we have to talk about these, these--
and I'll tell you in a minute.
But anyway, there are some things
I really want to talk about.
Usually, my podcast is like, let's just pretend
we're at a coffee, chatting.
I'll leave it linked in the description box
if you guys want to find it.
How'd it go?
Good.
I'm vlogging.
Look how [INAUDIBLE].
Are you training today?
No, it's rest day.
Look at her.
That's going to be me today-- just sad and--
Hello.
[INAUDIBLE]
OK.
If you've played the game at home for a while,
you'll be no stranger to this weird breakfast that I have.
It's half a banana mashed up, a scoop of protein powder,
half a cup of oats, and then I put some water in.
And now I'm just adding a little bit of cinnamon.
Proper Ceylon cinnamon is really great for your blood sugar.
I've got some nutmeg for the flavor.
I'm putting some sultanas because they
make it extra chewy, and it's just extra carbs.
Like, this is my pre-training meal.
Like I said, I haven't eaten yet.
And then we microwave this for two minutes.
And I'm adding a little bit of honey.
Fun fact-- this is local honey.
And the beehive is actually on one of the roofs in the city.
I don't normally like to eat breakfast until this late.
Have you eaten yet?
Yeah, you were eating before, weren't you?
I already had mine.
Oh.
OK, like I was saying, I normally
like to start eating earlier in the day.
And the reason for this is I tend
to find that if I eat enough throughout the day,
I don't want anything off track at night.
So I try to start early off to have
filling, high quality, and high calorie meals
throughout the day.
Particularly the morning and pre and post training
is really that window for me.
Mmm, oatmeal.
So if you're also one who finds yourself eating
a lot at night-- like, if you get really
snacky in the evenings, if you tend
to go for the chips or the chocolate,
or you always want to be having something after dinner,
try to make sure you're eating enough throughout the day,
because what could happen is you might
be so busy throughout the day that you're just
not recognizing that your body is actually hungry.
At the moment, one of my goals is
putting on muscle, which does mean putting on weight.
And I feel like as a woman you kind of get trained
that you just want to lose weight,
lose weight, lose the weight--
that's what you see everywhere.
But I'm trying to actually put on weight at the moment.
I don't know.
I feel good when I feel strong.
I feel good when I can lift heavy.
I don't like eating at a deficit all the time
because it makes my brain not work very well.
And you know, I've got uni work and all that stuff to do.
So I want to eat a comfortable amount.
But then I've got to remember like, oh, well, where
does my body function best and what gives me the most
energy for the day as well?
So that's why I'm eating a bit more.
And hopefully I'll make some gains out of it.
OK.
It's leg day.
I'm going to walk up to the gym.
I should really put some pants on over
these short, short pants, though, so let's do that.
[MUSIC PLAYING]
[VOCALIZING]
(SINGING) Tell your mother.
We are come for you.
Run, boy.
We have the [INAUDIBLE] for you.
[VOCALIZING]
I really want to eat now.
So I'm just chopping up some sweet potato and some pumpkin,
which I wish I'd prepped beforehand.
And I'm going to put that into the oven
and just throw it in a bowl with probably some tuna and maybe
some chili dressing.
And we'll see what else I can find.
[MUSIC PLAYING]
(SINGING) So far this ground is where I'll be found.
It's long, long way down.
I got a decent workout in.
And now I really, really need to refuel.
So pretty much what I've been doing at the moment--
like I was explaining earlier, I'm
just trying to work on building up
a little bit more muscle, which is a process, like, absolutely.
Obviously fat gain comes with it,
but that's what we're going to deal with.
And then eventually when I feel like I've
got a good solid base, I'll probably wean back down again.
But I'm just fast--
I don't feel like a sense of urgency at the moment.
At the moment, I'm enjoying having my carbohydrates,
particularly pre and post workout
and just really focusing on having a very good training
session.
For so long I was doing the same split as Mitch,
so it was back and shoulders, legs, chest and arms, rest,
and then repeating that.
And they are big workouts because it's two body parts.
And I would throw cardio in, sort of, whenever.
What I've been doing now-- because I
kept noticing I kept wanting to take two days off--
not every time but fairly regularly, enough for me to go,
hmm, I think I need more rest in my split.
I think these training sessions are really heavy.
I also noticed, as well, I had so--
like, obviously I'm eating for muscle growth, right?
And I had so much chest development
come through to the point that I was
like, I need to back off the chest training just a touch.
And obviously, I'm still focusing
on pushing heavy weights, or reasonably heavy, enough
to get a solid amount of reps out.
I don't want to be doing, like, two to three reps.
My upper body, I feel like, has grown really fast--
my back, my chest, that sort of thing.
Obviously, my arms are slow, but you guys
know that's my slow body part.
What I have been doing is prioritizing legs
now because I really let them lag behind.
So this is how my split is structured now.
I do two different types of leg workout.
I'm doing heavy legs, back and shoulders, rest, then leg
accessories.
And then this next workout will either
be a couple of chest movements with shoulders and arms or just
shoulders and arms.
So the chest only comes in every second time
that I do that because it was just like,
I've completely lost my boobs.
RIP, little guys.
You have been replaced with pecs.
So that's just a little update on my training.
But I'm going to go check on my food.
Guess who didn't have any tuna and only has salmon.
So this meal will only have 20 grams of protein in it.
So I'm going to have a shake as well.
This meal-- like I said, I'm going
to have a bit more protein later just because my calories are
so high at the moment that I just try to shove it
in after my workout.
So I've got two tins of salmon.
And then I've got, roughly, 1/3 of a cup of rice.
I didn't measure it exactly, but I just eyeballed it.
Then I have got some green beans--
which were frozen and I just heated up--
my pumpkin, sweet potatoes, and cherry tomatoes,
and some spinach.
So there's heaps of micronutrients in this meal.
Oh!
I forgot the dressing.
A good serving a sweet chili dressing
on there, which has a bit of sugar in it,
but not the end of the world.
And it's post training, so we're fine.
So that's this meal.
And I'm going to go ahead and eat this and then
go have a shower and probably get started on some uni work.
Hello, again.
So I've done some uni work now.
I've done a tiny bit of coaching work.
I do have some coaching calls later on with a couple
of my ladies, which-- oh, by the way,
by the time you are seeing this blog,
there will be new spots open because I
will have had a few of my lovely girls
finish their three-month program.
I'm actually so excited to help some new women go
through these changes.
So if you need some guidance with your nutrition,
if you don't know where to go with the training,
if you feel like you're sort of at a stand
point with your health, let me help you.
That's what this is here for.
It's a three-month program where we not only touch
on your nutrition and your training
but we also go through my mindset coaching program
as well, which is so fundamental for your confidence
and coming out of this feeling like you
know what you want to do.
Like I was talking about earlier with my goals,
while, yeah, I may have some physical goals set for myself,
that doesn't even touch into my identity and how I see myself.
And I think it's so fundamental to learn
how to separate those two and empower you with the knowledge
so that you know how to move forward after this.
So I'm really excited to get working with some new people.
And if you want to read what it's all about,
I will leave it linked in the description box.
If you're interested, make sure you hit the Apply
button because I will be going through applications really
soon.
Now I'm going to make some almond milk this afternoon.
We don't always make almond milk.
Sometimes we buy the unsweetened almond milk.
When I am making almond milk, I do
put a little bit of honey in it just for some sweetness
because otherwise it can taste really bitter.
So I'll show you guys what I've got.
So I'm going to be photographing this recipe for my Instagram.
So this has been sitting here for about 48 hours.
I know, it looks feral.
These are blanched almonds.
So I buy them in bulk without the skin
on because if you use it with the skins,
it will taste more bitter.
And if they have the skin on, you have to soak them,
and then you have to peel the skins off.
And I've done that, and my god, is that a tedious process.
So what we're doing instead is just buying blanched
and then let them soak for 48 hours.
And then we're going to drain them out.
Hmm?
Can you take a quick little photo for me?
Yeah.
Do you want me to edit it?
Yeah, maybe.
That's good.
That one?
Yeah.
All right.
Thank you.
And that's me for today.
So I'm going and edit these pictures
so that I can put up the recipe on Instagram and on my blog.
As always, I hope you guys are doing really well.
And it felt good to give you a little update of what's
been going on and a little sort of sneak peek
into what I've been doing.
So hopefully I can get my butt into gear and vlog again soon.
And I will catch you guys in my next upload.
Bye.