Body

WHOLESOMEKAY.COM – BLOG CHANGE

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Hi all,

I am sad but also excited to inform you I have MOVED THIS BLOG over to WHOLESOMEKAY.COM.

My decision to move was due to re-branding, simply put. Whilst I was overseas I had a lot of time to think about the type of ‘blogger’ I wanted to be .. and for me that’s an honest, inspiring and educating one. To do this I had to create a space which was reflective of my plant-based and wholesome lifestyle, and I feel Body of Nature didn’t show this and restricted me to the type of topics and recipes I could post.

IN SAYING THIS I will still be posting regular and interesting posts similar to ones I have already written but with a wider variety of recipes to accompany my newly adopted plant-based diet, such as chickpea cookies, brownies, pumpkin pancakes, banana ice-cream, sweet potato + lentil casserole, gluten and dairy free chocolate cheesecake and many many more; and topics which cover holistic health, fitness, advice, recipe submissions, beauty and resources, to name a few. I also aim in sharing alot more of my personal stories too.

I want to make WHOLESOME KAY a happy, fun and healthy place for all foodies, health goers and anybody who may be or have started their new health journey. So I THANKYOU for your love and kindness on Body of Nature and once again, would love for you to join me and be apart of on this new adventure at WHOLESOME KAY by following/re-following and spreading the word ūüôā

 

– Love, Kaelli

p.s – you can still find me on instagram at @wholesome.k

 

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Success Story: My sweet life… without the sugar

“How did I¬†go sugar-free? And was it hard?” – The two most things I get asked about so¬†I’m about to answer your questions,¬†with all BS¬†in the box to the left.

In 2013 I made the commitment to myself to become healthier and swap my highly processed and sugary diet for a wholesome, fresh, nourishing one. Why? Because I realised how important looking after yourself and health was. I wanted to change. I wanted to be happier, feel happier and begin to enjoy life with confidence and power. ¬†I thought it would be easy,¬†and was sooooo wrong…..¬†BUT¬†I was ready to kick some sugary a$$ and show the doughnuts who was boss!

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In the beginning I was intrigued about food but never knew what processed foods were, sugars impact on the body or¬†how¬†healthy and fit felt.¬†On a daily, I was¬†drinking¬†soft drinks. chips. muesli bars… pretty much anything¬†which contained added sugar! I was bloated, constipated, lethargic, had irritated and inflamed skin, and exercise?…. what was that‚Ķ

I was a teenager with poor lifestyle habits and choices.

How could I possibly break a¬†¬†‘habit’? Why now?¬†

It came down to one thing:¬†I¬†was terrified at the thought of being depressed (runs in the¬†family) ¬†for the rest of my life because I was unhappy.¬†Also, I had the chance right then and there to change, to be who I wanted to be! ¬†If I hadn’t¬†taken up that opportunity up while I’m young, I think I would regret not doing something, later down the track.

After¬†many restarts, tears and “I can’t do this‚ÄĚ, fast forward 1 year and I had successfully done a 360! I went¬†from processed foods to homemade goodness. ¬†I went through highs and lows amongst¬†other hurdles (read more¬†here) , as all transformations have, but in the end I found my ground and was proud of my progress¬†and the new habits I created. It wasn’t easy but¬†I DID IT. On my own. No personal trainer or Nutritionist. Just me.

My secret?

believe-in-yourself-and-there-will-come-a-day-when-others-will-have-no-choice-but-to-beleive-with-youI BELIEVED IN MYSELF.¬†I went in with a positive attitude and I very quickly learnt to dismiss¬†‚Äėfriends’ who were negative or had a negative vibe. As for family? I could really¬†completely¬†dismiss them because you know how family are.. once somebody does something wrong then everybody else gets their knickers in a twist and.. oh what a wedgie mess! Instead I was honest with¬†them and let them now how I feel and asked for their support‚Ķ.¬†

I shopped in the fresh produce section FIRST. I filled ¬Ĺ my trolley with¬†green leafy veggies and fruit (berries), THEN I chose my other staples quinoa,¬†buckwheat, greek yoghurt, coconut cream, seeds and nuts etc. You hardly found me in the¬†‚Äúboring‚ÄĚ aisles…

I did some research on smart swaps and planned my meals.¬†I swapped dried fruit for fresh fruit, corn flakes for quinoa, fruited yoghurt for greek yoghurt, chips for veggie sticks and hummus, and fruit juices for vegetable juices. I prepped once a week so I was always organised and ready if I had no time to cook or couldn’t be bothered cooking something fresh. I made breakfast and snacks¬†the night before.

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I found inspiration and created motivation. I used MYSELF as motivation:

  • I took progress pictures and measurements which I highly recommend to everybody¬†who want to keep a record of their progress (they show¬†ALOT more change¬†than¬†the scale)
  • I made up a vision board with words and pictures of where I wanted to be and pinned it to my wall so I could see it first thing as I wake up
  • At the end of every week I ‚Äėchecked in‚Äô and re-evaluated my goals, making sure they were realistic and simple.
  • And I followed other positive health foodies (Sarah Wilson, Pete Evans) on Instagram who inspired ME.

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]I¬†wasn’t¬†strict and allowed for ‘falls’.¬†

It was important to me to ease into change. I didn’t want to make too many changes too fast. I allowed for ‘give ins’ because I still wanted to enjoy life.¬†I struggled, but I never gave up,¬†even when I felt like I failed¬†and would never get there.¬†Positivity got me through!

As I progressed week by week I built up a strong will power and begun eating more and more vegetables and fruits and less processed foods, instead opting for healthier choices such as brown rice and sweet potato instead of white rice, and homemade buckwheat and zucchini bread instead of white bread.

Today, my diet consists of 60-70 % vegetables and fruits (natural sugar is allowed) and the rest macronutrients. By choosing to switch, I FEEL healthier; my skin is clearer; I have a lot more energy; I love exercising; and I’m SO MUCH happier.  It has taken a few years, but for me, all the hard work was well with it.

UPDATE:¬†I was recently (April 2015) diagnosed with¬†Poly Cystic Ovarian Syndrome¬†(PCOS), a condition where the ovaries are enlarged and contain multiple cysts (a sac filled with fluid – kind of like a blister), due to increased¬†Androgen¬†and¬†insulin¬†production. So going and being sugar free has been really important for me to maintain as one of the main risks associated with PCOS is diabetes ūüôā

One quote I live by and will¬†always remember:¬†‚ÄúThe greatest wealth is health‚ÄĚ – Virgil becuase¬†its so dahm true!
 
Yours in health
Kaelli, x 

instagram.com/bodyofnature

DROP IT LIKE A SQUAT CHALLENGE

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Have you ever wondered how to get your butt looking FIRM, LIFTED and  INCREDIBLE in your pair of new skinny leg jeans, nike gym sweats or body con dress WITHOUT weights or the gym? Wellllll these challenges may just get you the HOTTEST booty in town!

I’ve done every single one of the challenges and TRUST ME, your legs and gluteus may¬†burnnnnn, but it works! In less than a month!

I highly recommend you follow each day exactly to get the best results but If you need to take a break, take it..¬†Also, its important that your squatting with the right technique to avoid muscle tears, pain and injury so don’t try and rush through the sets, take your time and stretch afterwards! Here are my squat tips:

  1. Stabilise¬†your¬†spine. Keep your spine neutral, shoulders relaxed and chest up. Don’t curve your back OR arch it as this can cause tightness in the upper back and make ¬†‘returning to stand phase’ difficult.
  2. Sit back. Don’t squat through your knees. Have your heels flat on the ground, your knees hip width apart (unless your doing sumo squats- 2 feet apart) ¬†push your bum and¬†hips back and squat until your knees reach inline with your toes. (Think of sitting on the toilet). This helps to activate your hamstrings, gluteus maximus and minimus, work your rectus abdominals ¬†and generate more¬†burn for a stronger booty!

* If you don’t feel comfortable going freelance, use a chair or bench for guidance. (check out my video demonstration here)

Screen Shot 2015-01-29 at 4.02.21 pm3. Squeeze. Make sure your squeeeeeeeeeeeeze your buttocks tight. Why? extra burn = extra muscle emphasis = firmer butt = bigger booty = now is the time to where hot pants

Happy Squatting! …. Oh, and as Ryan Reynolds says…. Screen Shot 2015-01-29 at 4.04.49 pm

For more booty building tips and exercises, follow Body of Nature Nutrition on: Instagram:@bodyofnature | Facebook: BodyOfNatureNutrition 

Kayleigh, x

400 Calorie 27 Minute Workout Thats Set To Get You Sweating

After enjoying holidays and completing week one of BBG (Bikini Body Guide) using Kayla Itsines¬†guides, I’m feeling fresh, eager and ready to go again for week two.

Ever since I started this and joined nearly 1.9 million others, I’ve learnt so much and¬†can’t¬†believe how much fun I am having! At first I struggled a little with some of the exercises but I made it and felt so good afterwards! I’m already seeing results and its only week two! So proud of myself!

I find her 27 MINUTE WORKOUTS (yep, less time than it would take to walk the block and back) to be challenging but very convenient with juggling work, uni and other commitments as I can do it in my backyard, a park, the gym- anywhere! On average according to my Polar watch, I burn roughly 400 calories per sessionРNow, that, is  some kind of a sweaty workout!

Kayla’s guide goes for 12 weeks and¬†is broken up into sections: Weeks 1-4 , Weeks 5-8 and Weeks 9-12. ¬†The program begins with smaller challenges, then ramps you up over the following weeks, to higher levels to allow body progression and changes (aim of progress photos), and to help avoid hitting a plateau.

3 times a week you complete a 27 MINUTE resistance workout using your bodyweight (and light weight dumbbells where noted) and the remaining 2 days, a 35-45 minute LISS (Low Intensity Steady State) session (walking) and/or a HIIT (High Intensity Interval Training) depending on which week you are in. A Rehabilitation session for fasten recovery is also scheduled for once a week separately or after a bodyweight circuit.

You can also buy her nutritionist approved H.E.L.P plan (I highly recommend) for nutritional advice on what to eat, why eating the right foods are paramount, and why portion sizes are important for getting results.

I honestly highly recommend anyone who struggles to find time to workout or make it to the gym because of work; has hit a palateu; struggling with sport or daily nutrition; or loves a challenge, to give BBG a go! No, this is not a paid testimony. No, I do not know Kayla personally. Yes, I love what I see and therefore believe in the product. Its the best decision I have made so far in 2015. I cannot wait to see the progress in 3 months!

You can purchase the guides and packages by clicking here and learn a little more about Kayla and how she got started here.

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I plan on doing another update in about 6 weeks time with how I am going and (hopefully) with¬†some¬†progress pictures. In the meantime, I’d for you to¬†follow my journey¬†as I go on it by following me on Instagram and subscribing to receive my newsletter.

Happy Monday everybody! Im now off to complete week two, legs and cardio!…. Lets do this!

Kayleigh, x