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Health 101** Body & Soul Revolution – Week 1

So yesterday my Body & Soul Revolution officially began, I’ve had a great head start thanks to Dietlicious – its 1,200 14 day cleanse menu has set me on the right track.


  • Here is a typical meal plan:
  • Rye toast w hummus + tomato
  • Spicy spinach chana dhal w basmati rice
  • Banana smoothie
  • Lamb ratatouille w italian vegetables
  • Green vegetables


The meals are actually really yummy, I’ve never felt full and it is giving me so much inspiration and ideas that I can continue to use beyond the 14 day plan. You can find out more information here


I have been struggling with the exercise part however, mainly due to not being able to get out of bed in the morning and having plans in the evening! Such is life, which is why doing a plan like this is so important, it has to be sustainable. If I do slip up and not go to the gym, for a swim or have a bar of chocolate – it’s ok because there are going to be times in life when you let things slip. I think the important thing to remember is to not beat yourself up about it, don’t consider yourself ‘off the wagon’ simply pick yourself back up and get back on the horse (so to speak).


The Body & Soul is actually really helpful in terms of providing support and advise. Posts such as ‘5 unhealthy excuses quashed’ make you realise that you can do it and that you’re not alone in times of temptation!


It counteracts the following excuses (Source:


1. “I don’t have time to exercise and eat healthily”

If you have time to watch the TV, then you have time to train. body+soul Personal Trainer, Kirsty Welsh, explains you can even exercise at the same time.

“If you watch TV at night, set yourself a target to do 10 squats during each ad break, or even each time you go to the bathroom.”

If you’re lacking motivation, it might be that you haven’t found the right kind of exercise to suit you. You’ll be more likely to stick to an exercise routine if it’s fun, enjoyable and suits your healthy lifestyle. So, if the gym doesn’t work for you, try running. If walking is boring, consider group exercise classes.

Likewise, if you can make time to eat unhealthy foods, you can make time to eat well, too. Take breakfast for example: what could be faster than a bowl of cereal with skim milk or a banana? Planning ahead will give you more time. Try to make sure the right foods are waiting for you at work or in your own cupboard, fridge or freezer.

2. “I can’t live without my treats!”

You don’t have to! No foods are banned, it’s the balance of what you eat that really counts. You can fit treats into your diet by recording them in your diary and making the appropriate adjustments to the rest of the day to keep to your calorie target. If you have a blow out, eat fewer calories the next day or increase your exercise to stay on track. Alternatively, you might want to consider a calorie-reduced version of your favourite treat – try something new and you never know, it might replace an old favourite!

3. “My job means that I have to eat out a lot.”

You can eat well when you eat out, but, there’s no doubt that this can be tricky. Portion sizes at restaurants are typically large, so this is something you need to keep a close eye on. Stick with the good choices on the menu such as grilled fish and meats with the sauce on the side plus salad and vegies. Avoid foods described as fried, creamy or cheesy. Do drink plenty of water with your meal. And keep a watch on the wine.

4. “I have a slow metabolism.”

It’s a misnomer that being overweight means you have a slow metabolism – typically the opposite is true, as it takes more energy to keep a larger body functioning. But even if you do have a slow metabolism, a sure-fire way to boost your metabolic rate is exercise. Aerobic activity (fast walking, tennis, fitness classes, etc) helps strengthen your heart and lungs while resistance training builds muscle. Muscle burns calories fast so the more you have, the more calories you burn automatically – when you work out and when you rest, too.

5. “It’s too expensive!”

There is no doubt that the fresh fruit and vegies, fish, lean meat and pulses that feature in any healthy eating plan can be costly. But compare the costs of a takeout meal with a home-cooked version and a home-made sandwich with a deli-bought version – the dollars (not to mention the calories) will really stack up against the shop-bought options. Another good trick is to check how much food processing puts onto your bills – for example, compare the price of a kilo of apples to a kilo of apple cake, or a kilo of potatoes and a kilo of potato chips. It’s always cheaper to buy ingredients and make a dish from scratch.

6. “It’s all too hard!”

Changing your whole lifestyle is challenging; we know that.  While you do need to make adjustments to your lifestyle, it’s about getting the balance right to keep your hunger satisfied and your enthusiasm high. If you really think it’s all too hard, share your thoughts on the forums – there are lots of other like-minded people waiting to inspire you and share how they overcame this excuse.

So here I go, I have two Zumba classes planned this week at my local Community Centre in Pyrmont, along with one yoga class and swimming three times this week – totally achievable!


I’ll check in next week to let you know how I’m tracking! You can keep across my meal updates via my instagram feed.

body+soul revolution: You’re only 10 weeks away from a new you!

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It’s the first day back at work after the Australia Day weekend and to say I’m feeling a little fragile is putting it mildly. I may have over indulged – but then again, it would be un-Australian of me to not get in the spirit of things, right?

Well now I’ve decided to take a stand and to start to work towards the new me – I’m 29, not getting any younger, this is the last year of my twenties and I figure I should do what I can to look after my body (we only get one of them)!

Don’t get me wrong, with the array of wonderful events I get to attend, with the free bars and stunning food, it can be very easy to ‘have a night off’. Ultimately however, I have come to the conclusion that I should live by the moto ‘everything in moderation’, a quick fix diet isn’t ever going to work for me – neither is banning alcohol or amazing food from my life. All that I achieve by doing this is being miserable and gorging when the ‘fix’ is over (and probably undo all m hard work within two-hours).

As you may have heard, I am taking part in body+soul revolution! The body+soul revolution is a 10-week health and fitness online program scientifically proven to help users achieve a balanced, healthy lifestyle – all with the help of our team of trusted body+soul experts (from nutritionists to sexologists!). I believe that this is the best way for me to start as I mean to go on, a lifestyle choice rather than a fad diet.

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I’ve also decided to put myself out there and will be documenting my progress throughout the 10-week revolution (so that I have nowhere to hide and so that I actually have to face this head on!).

Having scoured the healthy prepared meal delivery services across Sydney, these two have consistently come out on top – in terms of taste and affordability.

In additional to the body+soul revolution, I will be following a 14 Day 1,200 Calorie Kick Start Plan from Dietlicious (prior to the body+soul revolution commencing).

I will also be working with Hello Fresh during the body+soul revolution to provide you with information on meal plans, how tasty and affordable they can be along with insights as to how long they take to prepare. (For time poor, health conscious readers!)

Throughout the process I will be working out with my own personal trainer (plus swimming four times a week) – you have permission to shout at me if I slack off!

I will be monitoring my progress on body+soul revolution’s website throughout the ten weeks. There is a wealth of information as part of the body+soul revolution, you can find out more at

Now I will update you all with my progress week to week and will also post daily updates via my social media channels to see how I’m tracking. In the interest of being 100% transparent, I will update you with my weight and inch loss (fingers crossed!) as I progress.

Here are my current stats (inches will be added soon):

Height: 5’7” (170cm)

Weight: 72 KG

Dress size: 12

At the end of the 10 week body+soul revolution, with the help of Hello Fresh, Dietlicious and my PT I would love to achieve the following:

Height: 5’7” (170cm) – Shockingly the same 😉

Weight: 62 KG

Dress size: 10

I would absolutely love some support throughout this progress, maybe you might be interested in even taking part with me? To be involved it’s really simple,

Simply log onto for a free health and weight assessment, choose a program to suit your lifestyle and goals, and let the fab team of body+soul experts guide you through a 10-week program of delicious meal plans and recipes, easy-to-follow workouts and all the tips and tricks you’ll need to lose weight, feel great and boost your energy.


The body+soul revolution begins Sunday 2nd February 2014 at I have already begun with the pre-revolution detox to best prepare myself for the experience, you know what, I’m really excited about this!

You can also follow body+soul revolution here:

In addition the official hashtag for this phase is #bodyandsoulrev – join the conversation!



Aussie media personalities, Fifi Box, Emma Freedman, Hayden Quinn and Bondi Rescue lifeguards Greg Bishop, Tom Bunting and Brad Malyon, have teamed up for Invisible Zinc Spot Check Month – encouraging Australians to check their skin for bad spots this January. Launching with a nationwide competition today, Friday January 10, 2014, Invisible Zinc Spot Check Month sees $150,000 worth of free skin cancer checks being offered at clinics around the country.

The six Aussie celebs got together to film an online video – which for every share on Facebook, $1 has been pledged to fund the Genome Project(1) – to highlight the importance of skin checks and further aid the detection and prevention of skin cancer. The Genome Project is an ambitious national research program into the diagnosis and treatment of some types of skin cancer.

With skin cancer Australia’s most common cancer and the country having one of the highest rates of skin cancer in the world*, skin health has never been so important than at the height of the Aussie summer. Having grown up by the beach, it’s something that Bondi Rescue lifeguard, Greg Bishop, is very aware of.

“Being on the beach every day, you see people being pretty unsafe in the sun,” says Greg. “I’d say we’ve all underestimated the strength of the sun in Australia sometimes, so have almost certainly overexposed yourself at one time or another. That’s why I think it’s really important all Aussies have their skin checked regularly. Good spots can turn to bad spots without you noticing and the old adage is definitely true – prevention is better than a cure.”

“I’m not sure my generation has quite learnt what damage the sun can do to your skin,” Emma Freedman adds, “which really is appalling. We need to continue to push the point that sun protection is an ‘always’, not just a ‘sometimes’.”

Part of the key to helping ensure long-term skin health is via early skin cancer detection and prevention, which is why Invisible Zinc and MoleMap are providing 400 of the normally $375 full body skin cancer checks for free to Australians across the country this month. MoleMap is a leading skin cancer detection service with clinics throughout Australia, New Zealand and the USA.

Echoer – Featured Blogger


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