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Inspiration Insider | Lee Sutherland

Welcome to this edition of Inspiration Insider, a series that always sees me super excited to share with you the story of someone who is living their dreams in the wellbeing world, kicking goals, inspiring me and no doubt will inspire you too!

Lee Sutherland has a simple philosophy – Move. Live. Nourish.

Through her work (as Director of Fitness In The City), Lee utilises her qualifications in Natural Medicine and Nutrition, Personal Training and Health Coaching to inspire others to find their own groove. This West Australian health & fitness blogger now calls Sydney her home where her dazzling smile and relatable nature is genuine and totally charming. 

Her business came to be from feeling frustrated at the lack of both fitness and health options available that interested her. In Lee’s own words, “I wanted a form of training that made me want to get out of bed in the morning and one that motivated me to lace up my sneakers after I left work. Most of all I wanted to feel supported and encouraged- not just while training but away from training when my motivation levels dropped.”

I had watched Lee’s work from a distance for some time and was always impressed at the variety of her knowledge in the wellbeing world. Meeting and speaking with her in person has absolutely confirmed that this talented lady has a whole lot to offer so let’s hear more…

What does your day on a plate look like?

This changes everyday depending on how early my first client is or if I have a back-to-back session but usually it’s something along the lines of this…. Read more


I’m a Bachelorette Again

Well kind of…. This past week I’ve been living alone once again.

With my incredible husband jetting off to live his dreams (doing the below – yes these are his incredible photos) I have 10 days in the house, just me, myself and I. Up until 3 years ago, this was daily life for me. Coming home to a dark quiet and empty home and you know what?

I freaking loved it!

Living alone as I did for 3 years was awesome. It taught me more about myself than anything else ever has and allowed me to feel ultimate self-strength; I could always rely on myself.

Tippy booked this trip earlier in the year so I knew it was coming and I planned accordingly. I reset my outlook and was not-so-secretly looking forward to it. Even though I consider myself independent; living and partnering with someone undoubtedly means that you start to lean on them. You know those little things like leaving the rubbish which you’re totally capable of taking, for them and asking for a lift to dinner with the girls when a bus will do just fine?

Sometimes you even start to develop bad little habits whether that be eating a little more than you need because you serve him that amount or maybe not doing that last set at the gym because you want to get home to see him. The reality is that these things are all good and perfectly normal. Of course we want to spend time with the ones we love, they want to help and support us and who the heck likes public transport over private cars anyway…

It’s just that the “we” sometimes becomes more powerful than the “me” and this isn’t so helpful.

I was looking forward to and have enjoyed re-affirming my own life. Being together and being a happy duo doesn’t mean checking out from yourself, though how many of us do this exact thing?! Don’t we all have that friend who you never hear from now that she’s loved up? Or perhaps we are her?

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I Ate Ice Cream Last Night

It wasn’t even just ice cream. It was delicious vanilla ice cream covered in espresso and Frangelico liqueur…

After a divine dinner out with Mum, I didn’t even hesitate to order it nor did I feel a thing about that fact.

So why is it then that 3 (delightful) mouthfuls of alcoholic and caffeinated ice cream would be such a big deal anyway?

Because I never drink coffee at night.

I said it to myself, it made sense (concerns of it affecting my sleep among other things) and therefore I never deviated.


Because I’m insanely good at sticking to rules. My own anyway. I’ve very little to say about following other people’s rules and an assessment of my school reports will confirm this analysis…

It had occurred to me in a fairly profound way on that exact ice cream/coffee eating day that setting and abiding by rules has most certainly assisted growth in many facets of life though that doesn’t mean it’s always served me.

The problem with rules is that the only way they work is if, like us, we allow and encourage them to grow, develop and change. Read more

Why I Need To Take My Own Advice… and Maybe You Do Too

You know those days that you wake up feeling flat? When one thing leads to another and you spiral…..?

Last Friday I woke up feeling pretty damn flat, crappy actually and not at all myself. The morning was quiet and regular if not a little inefficient. After a nourishing brekkie, I got through some work and made it to yoga. By the time I arrived though, I was starting to become teary and not surprisingly, the dynamic flow class on the timetable brought me to actual tears by the end (not the first time yoga has done this to me.)

On the short walk back home I was struggling to hold back the tears and upon arriving home, spent the next 10 minutes feeling almost paralysed by my emotions.

That afternoon I decided, after some very good sisterly advice (thanks sis!) that I needed to stop.

After searching for reasons all day as to why I felt so ordinary, why my energy levels were flailing and what was going on for me, it hit me in the face – I had ignored myself for too long.

I recognised that weeks and weeks of working 7 days pushing myself night and day, forging full steam ahead to create, liaise, build, collaborate and live out my dreams was catching up with me.

It was all push and no pull.

I recognised that I was exhausted and nearing burn-out. For a person who loudly advocates taking care of yourself, it felt as if I really needed take my own advice. Even the strongest and most dedicated among us, need time out and all too often we perform poorly in this area.

Don’t we? Read more

Inspiration Insider | Kate Dalton

Here we are again – another edition of Inspiration Insider where I am always super excited to share with you the story of someone who is pushing the envelope, kicking goals, inspiring me and no doubt will inspire you too!

It was only a few months ago that I read an awesome piece on Broadsheet all about the lovely Miss Kate Dalton. As I read a little about Kate’s journey I felt both excited and proud. There are so many killer individuals out there rocking their vibe and it makes my heart sing to see it and when their purpose is to bring about positivity and the rest of the world takes notice too, well that’s just freaking awesome!

What really captured my attention was Kate’s vision and her “give it a go” attitude. A gorgeous and intelligent young woman who whilst studying Naturopathy launched her own business; hand-making 100 per cent organic, medicinal-grade tea. Oozing from her website, every photograph and each word written about her was love and beauty. This girl was right behind the products that she made and of course I wanted to know more.

So much so that I reached out and got to know all about Kate; her business, her dreams (she’s moved to Byron to begin growing and harvesting her own herbs!), how she eats and her thoughts to live by for a healthy and happy life.

 Let’s dive right in with the gorgeous, natural and inspiring Kate Dalton…. Read more

Greek Salad Perfection

The Greeks have had it right for quite some time.

When it comes to food, so many of their meals are about simplicity, freshness and colour so that’s tick, tick, tick for me! Last year, I visited Greece for the first time and experienced for myself this awesome and natural way to eat plus I got to try one of my all-time favourite dishes in its’ homeland.

The Greek Salad.

The salad that is all-too often left sitting for hours with soggy tomatoes, associated with bad take-away and generally looked down upon when it comes to modern food. Well I’m here to tell you it need not be the case and that this super quick and delicious salad should get back on your menu…

As you know I am all about the salad and feel as if I have a fairly solid foundation of knowledge on the topic. When eating raw salads, the first and foremost point to consider is the quality of the ingredients. As always, though particularly in this case, buy the best that you possibly can and you’ll find this humble dish elevated to superstar status; it’s that simple.

The 3 must-haves:

  1. Heirloom tomatoes to lend sweetness and variety to the flavour
  2. Fresh oregano – you just wait
  3. Organic and seriously good quality fetta cheese

Read more

Do You Need to Count Calories?

Wow isn’t this is a hotly debated area? It’s also an area that I have discussed before on the blog and all over social media as well.

The science

Each of us have what is called a resting metabolic rate (RMR) meaning that in order to function exactly at the state we’re in now we need to consume x amount of calories per day.

For instance I currently weigh 60kg, have 45kg of lean muscle mass and my RMR sits at 1560 calories/day.

So that means in order to maintain my current state, I need to consume 1560 calories each day before taking into account my lifestyle and activity level.

Another example is Lisa* who currently weighs 52kg, has 27kg of lean muscle mass and an RMR of 1207 calories/day.

Also my husband Tippy who currently weighs 85kg, has 60kg of lean muscle mass and an RMR of 2100 calories/day.

This is a wonderful way to illustrate how powerful body composition is especially as it has to do with your day-to-day eating habits and health and fitness goals.

The old adage of men being able to eat more food is linked with their naturally higher muscle content than women and as you can see from the above 3 examples, more muscle means more calories and more muscle means more fat burnt.

In order to create and maintain muscle (get that bodybuilder image out of your head right now), our bodies require an individual approach to calorie distribution in the form of proteins, fats and carbohydrates AKA macronutrients.

Additionally in order to lose body fat, we need to consume less than we expend. To lose body fat and crucially not sacrifice muscle mass (you can see from the above how important it is), the science of calories in vs calories out as well as the type of those calories is the crunch point.

TIP09016 Read more

The Died and Gone To Heaven Chocolate Thickshake

There are few things as nostalgic to most people than a thick shake.

It is a calling to a time long gone and hopefully to a way of eating that’s in the past as well. Unfortunately the thick in most thick shakes include a long list of less-than-ideal choices for our bodies to thrive, that includes processed ice-cream and many lab-created chemicals/food-like products.

So I decided it was time to let you in on a little secret… The secret to velvety, rich and decadent shakes every single time. Decadent yes and simple, natural and nutritious as well.

Frozen banana.

That’s it. That’s the secret. It’s that easy (and cheap!) that you may not believe me. Easier still is that you don’t even need to cut them up! Each week we buy bananas, peel them, break them up roughly and freeze in glass containers for our smoothies and shakes throughout the week, it couldn’t be easier. Read more

Why I’m Not Celebrating My Birthday Tomorrow

….at least not in the traditional sense.

Over the years I have had some fairly incredible birthday celebrations; whether that be elaborate parties with all of my friends, week-long celebrations or even flying to other countries. The Leo in me (yes I like astrology) loved that. In fact the Leo in me relished that.

Tomorrow I turn 29.

I will wake up in my own bed at home and have somewhat of a quiet day, taking the time to be myself. After a morning gym session, the hubby and I are headed to one of my fave spots for lunch followed by a raw treat detour, some wandering/meandering around that neighbourhood and a quiet family dinner.

Fairly different from this…

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Gluten-Free Brown Rice & Quinoa Salad

Most of us have a dish that we always take to BBQ’s, gatherings and picnics. The kind of meal that ticks the simple, abundant and crowd-pleaser boxes with ease.

This meal is that for me.

I watched in delight the first time that I saw people enjoying this meal, people who couldn’t care less about the best choice for their body and they were loving it! This recipe has since been fine-tuned and made on many an occasion in my life, including dinner at home!

It was served at both my eBook launch and Clean Eating Workshop in June to much acclaim and recently both The Daily Telegraph and my local paper The Mosman Daily featured the recipe (and a little about me) for their readership  – it is a seriously awesome salad that I know you will love too.

No surprise then that that dish was also one of the first inclusions in my eBook EAT WELL LOOK GOOD FEEL GREAT which is available here for download on iPad and Mac.

The recipe is gluten-free, vegan and the base ingredients can easily be made in advance saving you time and stress if cooking for many people or you simply have a busy lifestyle. You guys know how crazy I am for preparation by now….

As is the case for all recipes in my eBook, this dish is to serve one person though is easily multiplied for when you have other hungry mouths to feed OR as I do at home, make enough for a few days. The shining ingredient that brings everything together here is the coriander pesto which is made simply and cheaply in minutes as well as being a super handy and versatile inclusion for your fridge. My instagram is full of other ways to use the pesto and this post is another delicious option too!

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