Welcome lets smash 2022....better, stronger, together.

Low Impact Exercises

Some people love high impact workouts either cardio or weights but that's not the only way to get a good workout into your day. 

Low impact cardio has plenty of benefits no matter your age or stage of life and being active for just 30 minutes a day can led to numerous benefits for your health. 

Walking - A short sharp 20 minute walk can get your heart pumping along with activating...

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Curried Kumara Soup

The cooler nights have started to arrive along with Autumn and there  is something about a pot of soup bubbling away that feels so comforting.   

One of our favourite soups is this Curried Kumara Soup, it's definitely one to add to your menu plan.


  • 2 Tbsp olive oil
  • 1 onion, chopped roughly
  • 2 cloves garlic, crushed
  • 1 Tbsp grated ginger
  • 2 Tbsp mild curry powder
  • 500g...
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Marinated Red Onions

We've had several requests for the Marinated Red Onion recipe that we use just about daily from Terri @nocrumbsleft

These marinated onions make every meal more delicious.  They are the condiment that you never knew you needed and go with pretty much everything!!

I marinate my red onions in a high quality light olive oil, red wine vinegar, balsamic vinegar and oregano. I leave them on my...

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It's the climb

It’s the beginning of the new year and all the talk around goals is high.  People are jumping on the goal wagon heading in the direction of the end results.  Many without a plan (process) to make sure they achieve their (destination) goal.

For example, weight loss.  If, like me you’ve done a round or two on the diet wagon, it won’t surprise you that many of us...

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Creamy Lemon Garlic Dressing

This easy dairy free salad dressing tastes like ranch dressing and is made with coconut milk! A healthy oil-free whole 30 and paleo dressing recipe.
  • 1 cup full fat canned coconut milk
  • 1/4 cup lemon juice to taste
  • 1-2 garlic cloves to taste
  • 1/4 cup dill fresh
  • 1/4 cup parsley fresh
  • 1 teaspoon sea salt
  • 1/4 ...
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Our Top 5 Wellness Non-Negotiables

The path to wellness is relatively simple.   We follow the five rules below in our everyday lives. 

Eat as little sugar as possible

Limited consumption of sugary treats is OK – but the key word here is LIMITED.  Particularly refined sugars that are hidden in any processed foods you buy, so fresh is best.   Excess sugar is one of the high causes of...

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Whole 30 Lemon Chicken Drumsticks

This is another firm favourite in our house.  It's super easy, you can marinate overnight, a couple hours or not at all, it is always full of flavor.  I tend to go a little heavier on the lemon, just because it's delicious.  


  • 12 drumsticks
  •  1 teaspoon oregano (dried)
  •  ½ teaspoon thyme (dried)
  •  1...
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A well-worn path

I'd like you to remember something next time you’re thinking of jumping on that quick fix diet Tracey told you about at work the other day.  “A well-worn path doesn’t mean that you are on the right track.”

The diet path is well-worn and goes like this:

We start a new diet. 

We feel restricted and deprived.

The cravings commence and we give into temptation....

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Exercise with Noise

Now I’m not a natural athlete… bahaha those words and my name don’t go hand in hand but I’m committed and consistent with moving every day.  I’ve hit one of the big milestones in years (which, I’ll leave to you to discuss amongst yourselves) but it’s up there, so dragging my body out there some days doesn’t come willingly, but it is a...

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Whole 30 Burger Bowls

This is a firm favourite in our household. Clean, fresh ingredients with that tasty "Mac" sauce that brings all the bang. 

Burger Bowls Meat

500 grams beef mince
4 teaspoon garlic powder
1/2 teaspoon salt
1 teaspoon avocado or refined coconut oil

Burger Bowls

Lettuce, any kind you fancy
1 1/2 cups cherry tomatoes halved
1/2 cup...
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