80/20 Rule - Bringing Back Balance

Hi there!

Welcome to my blog - we're going to keep it consistent,  with some great tips, advice and findings being pushed your way...

As a nutrition and fitness coach - it's not all about being a health addict, it's a passion I hold for wellbeing and balance. Combine that with love for fitness and you get some pretty damn tasty sexy, wholesome food – full of nutrients that nourish, heal, and satisfy the soul.

As a International fitness model my health plays a big role in my everyday life. Many people ask for my advice on how I stay fit and healthy so through this blog, I aim to share my knowledge and to inspire you all on your journey to a healthier, happier outlook and lifestyle.­

My diet is heavily created around a whole-food, plant-based diet. I am not gluten intolerant, but I don’t eat much gluten and I limit processed, refined foods, whilst also limiting my dairy intake. I eat meat and my sugar comes from natural, non-processed sources.

To be honest I eat what I want, when I want, and I don’t count calories. When you eat right your body will thrive, so listen to it. I'm fortunate enough to have found a balance that works best for my body, which is the biggest achievement you can make, with most meals I crave are the healthier options that I've created to adapt to a healthier lifestyle, which you will find through the coming recipe section of this blog.

I'm a big believer in the 80/20 rule. This means that healthy, nourishing food is consumed 80% of the time, leaving 20% of foods you love can be enjoyed with family and friends without feeling guilty or compromising your tastebuds! 

Leading a holistic and balanced life has it's rewards and with the notion that knowledge is power, I hope to share my insights to aid your journey too, as you should shrive to be the best version of yourself - not a version of somebody else. 

Wendy

Xx

BOOTYFIT GETS BENDY!

Tomorrow is the inaugural BootyFit Saturday Stretch Session, with our casual options growing, the team and I thought it would be best to introduce a stretch session, lead by a leading specialist in gym and pole techniques - feel free to come along to trial this exciting flexi session (10:15am at Chapel Fitness on 14/02/2015).

Being a natural female fitness model and competing, stretch is important - especially when working my body to it's full capacity. 

Here are some reasons as to why stretching is so beneficial;

1. Exercise for longer periods of time
   By loosening your muscles and tendons through stretching, you will ultimately relieve muscle fatigue, allowing you to exercise for greater amounts of time - meaning that you'll burn off that extra bit of fat faster! The younger you involve stretching into your fitness regime, the more flexible your body will be as you age.
    
2. More awakened
   That tired and sluggish feeling that we all dread, is caused by muscles remaining still in blood - by doing as much as a stretch, this will counteract, making you feel less tired in body your mind and your body.
    
3. Sound sleep
   Studies have proven, time and time again, that a regular routine of stretching and/or light exercise will make your nights less restless.
    
4. Decrease injury risks
   Amazing findings show that, for example, after a 10 minute stretch (pre-workout), your coordination improves, making it less likely for your muscles to rip and tear. By stretching, you will be enabling the full use of your joints and rotation. 
    
5. Decrease stress
   A perfect relief for stress of any kind, stretching causes your muscles to contract, becoming tense. While stretch sessions can range in intensity, it is always a sure-way to boost your endorphins.

Want to get more flexi, then?

Join me at our Saturday Stretch Session, contact 'info@wendylaroche.com' or head to 'www.bootyfit.me' for more information!

Wendy

xx

BootyFit's in VOGUE!

I am ecstatic to be sharing the news that BootyFit is a British Vogue recommendation!

The opportunity rose when contacted by their team to involved BootyFit's International Luxury Detox Retreats in their 'Vogue Retreats'.

BootyFit's International Luxury Detox Retreats are different to many retreats on offer - rewarding you with results and plenty of health and fitness knowledge to continue using once the retreat is over. These vacations are designed replenish your body, with a focus on detoxing, then increasing the intensity of your workouts. The retreats run for two weeks at a time, with our first retreat in the New Year being held in Bali between the 19th of April and the 5th of May, 2015!

You can see the coverage of BootyFit in British Vogue's January 2015 issue, here.

BootyFit is looking to be bigger, better and stronger in the New Year - stay tuned through our newsletter or social media, which can all be found at www.bootyfit.me.

Wendy

Xx

RAWRRR SWEET TREAT

Finding alternatives and easy-to-follow recipes to curb your sugar cravings can be difficult at times..

So, here is one of my personal favourites that I like to think that I've perfected - give it a go and hopefully it will become one of your favourite sweet treats as well!

RAWRRR Mini Apple Cheesecakes

Yields: 8 servings 
Serving Size: 1 ramekin 
Calories: 150  
Total Fat: 6 g 
Saturated Fat: 1 g 
Trans Fat: 0 g 
Cholesterol: 3 mg 
Sodium: 24 mg 
Carbohydrates: 26 g 
Dietary Fiber: 4 g 
Sugars: 20 g 
Protein: 5 g 

Ingredients

• 2 large apples, peeled, cored and diced (I recommend Granny Smith apples)
• 1.5 scoops of RAWRRR Superfood Protein (Vanilla)
• 1/4 teaspoon cinnamon
• 2 tablespoons (Blonde) Coconut Sugar or Stevia to taste 
• Pinch of sea salt
• 2/3 cup fat-Tofutti  imitation cream softened
• 1/3 CO-YO natural flavoured yoghurt
• 4 dates, no sugar added
• 1/2 cup walnut halves (about 18)
• 8 Mini Dessert Dishes (approx. 4 ounces)

Steps

Add diced apples, 1-teaspoon coconut sugar, salt, and cinnamon to a medium pot, cover, and cook on medium heat just until apples begin to boil. Reduce heat to a simmer and cook until tender, approximately 20 minutes. Be careful not to turn into overcook. Allow to cool to room temperature before adding to dessert dishes.

While apples are cooking, in a medium mixing bowl add softened cream cheese, yogurt, Rawrrr and remaining coconut sugar. Beat with an electric mixer until smooth and sugar is dissolved, approx. 2 minutes. Refrigerate until ready to enjoy!

Add dates to a food processor and pulse until finely diced or chop finely. Add walnuts and continue to pulse just until a coarse crumb consistency and combined with dates.

Evenly layer to each dessert dish, walnut mixture, Tofutti cream cheese, and lastly cooked apples. Sprinkle any remaining walnut mixture over the top.

Chill until ready to serve.

Most importantly, ENJOY :)!

Wendy

xx

WELCOME

A lot of people have a lot of questions for me and I hope that this blog helps you with keeping up-to-date with all things health, fitness, nutrition, as well as myself and my passions.

My team and I have plenty to launch, announce and share with you..

After going away on a 2 week BootyFit Bali Retreat, I've returned to my BootyFit Babes in Melbourne, who are hitting the training hard during their 12 Week Summer Beach Body Challenge!

In Bali, we have been averaging 3 workouts daily, with a day's break per week - we've been going coconuts over here with all the fresh produce (see my stance on coconut & coconut oil here, written for The Food Life). 

Up next on the blog, I will be overviewing our downloadable detox that will be sent out via our BootyFit newsletter next week!

Wendy 

xx

Photographed (L-R): Katrina (BootyFit Babe), Wendy La Roche, Cara (BootyFit Trainer)
BootyFit Bali Retreat 2013