• 1 egg, slightly beaten
  • 1 teaspoon vanilla extract
  • 1/4 cup coconut oil, melted and cooled
  • 1/2 cup coconut sugar
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 3 oz 80% dark chocolate, coarsely chopped*
  • Coarse sea salt, for sprinkling

Preheat over to 180c/350f and prepare paper lined tray

Mix all ingredients adding choc chips and salt last, roll into balls and press lightly on tray

Cook 13-15min. Cool before eating (the choccy is still scorching!) 🍪

Choc chip cookies
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Now that the dangerous rays of mid summer sun are retreating here in Australia, it might be time to top up on some high quality vitamin D. Yup, time to get into the sun! (And in northern hemisphere too: you’re sitting perfectly just before the sunshine storm)

Every cell in your body has a receptor for D, which makes it more like a hormone than a vitamin. It supports your immune health, is necessary for your body to absorb calcium, and let’s not forget about mood … many of us feel more blue in the winter when there’s less sunshine – or even after a day or two inside all this rain here at the moment!

Vitamin D is made by sunshine and our skin pigmentation is adapted to sun exposure. People living in the higher latitudes have developed light skin to help them take advantage of every possibility to produce vitamin D from sunshine. Unfortunately, for the most part, we do not live in our indigenous homelands and don’t live traditional lifestyles. This causes big problems with vitamin D status!

The ability to produce vitamin D from sun exposure varies with geographical location, skin pigmentation, percentage of body fat, and age.

In Australia there is an epidemic of skin cancer. In the last twenty years the already high rates of cancer have doubled in spite of a huge campaign to use sunscreens. In retrospect, the use of sunscreen decreases the skins ability to produce vitamin D by 97% to 100% by blocking the UVB radiation which produces vitamin D. By preventing burning of the skin, sunscreens may prevent certain types of skin cancer but because they are less protective of UVA than UVB radiation and promote longer exposure by preventing sunburn, they may actually increase the risk of others (arguably the worst, like BCC and CCC).

In general, contemporary attitudes towards sun exposure and sunscreens have not served us well. We should get some exposure to the sun every day that it is possible, we should not use sunscreen, but we should never expose our skin to the point of burning. The pain and inflammation of sun burn is our bodies’ way of saying “get out of the sun” and we should respect that. Having said that, it is important to be intelligent about sunscreen. If we are going to be overexposed for our pigment type, in actuality, it is certainly better to use sunscreen than to burn.

If vitamin D not produced in the skin as a result of appropriate exposure to UVB radiation then it must be ingested either from food or supplements. Although, obviously we would prefer to get our vitamin D from whole foods, this to can be problematic.

The primary dietary source of vitamin D is oily fish. A 3 1⁄2 ounce piece of salmon contains approximately 360 IU of vitamin D followed closely by mackerel with 340, Sardines with 250 and Tuna with 200. The problem with fish as a primary source of vitamin D is that fish often contain mercury and consuming enough fish to supply the optimal amounts could pose a very real risk. Farm raised fish should be avoided. An egg, according to the U.S.D.A., contains about 20 IU’s of vitamin D. It can be assumed that a free-range and grass fed egg would have significantly more. Liver contains 15 IU’s of vitamin D, but again, it would be very important to obtain liver from an organic and grass fed source in order to get the maximum benefit and avoid toxicity.

Industrialized milk, commercial baby formulas, and many processed cereals are fortified with vitamin D2. In the typical highly processed American diet this has been very important in the prevention of Rickets. Whole grains and milk even from organic or grass fed sources does not contain vitamin D in any significant amounts. Since many of us are interested in natural health often avoid fortified, processed foods, it is important to recognize that they must get their vitamin D from other sources.

Because of the logistics of getting enough sun exposure and the general lack of vitamin D in most diets, supplementation should be considered for most individuals, particularly in the Northern latitudes. The form of vitamin D produced in the skin and found in whole foods is vitamin D3 (cholecalciferal). Fortified foods and some supplements contain vitamin D2 (ergocalciferol). Vitamin D2 is manufactured by irradiating fungi and although useful, is less efficiently converted into the biologically active form of vitamin D (calcitriol). Cod liver oil is a rich source of vitamin D3, containing 1,360 IU’s per tablespoon. For many individuals this could be a useful supplemental source if they do not object to the taste and have the ability to properly digest fats. It is important to use only sources that have been tested for contamination, particularly mercury. Most of the professional grade supplement manufactures have a vitamin D3 supplement. To ensure efficient uptake, emulsified products should be considered.

Just make sure you get your D. Soak it, eat it, or supplement it. It supports your health more than we’ve ever realized.


  • 1/3 cup + 1 tbsp any nut butter 
  • 2 tbsp maple syrup
  • 1/2 tsp vanilla extract 
  • 2 tbsp bukinis
  • 1 cup granola (I love Brookfarm gf cacao granola for extra choc-ness!)
  • 1/2 cup choc chips

Mix all ingredients except 1tbsp nut butter and chic chips and press into smallish square tin (I used a loaf tin). Melt choc chips and nut butter and spread thinly on top. Freeze at least two hours and serve straight from freezer for extra crunch. 

Nutty choccy crunchies
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None of us would be where we are alone. Without our friends, family, collaborators, teachers, clients, opponents we really are just alone. And so is our knowledge, our experiences, our ability to grow: alone, unconnected, unuseful, unused.

1. No man is an island. Human beings necessarily depend on one another, and so does our learning: feedback, criticism, sharing, swapping, arguing, embracing knowledge.

2. It takes a village to raise a child. Bring the child back to the village or build your own. An entire community of people must interact with children (and each other) for everyone to experience and grow. We look out for each other

3. And friends just make you feel good. Even though I left so many friends behind in my travels at least I know I have friends all around the world. Friends for life

Moving countries is a great way to re-embrace the need to tie my life closer and closer to the culture around me – to practice, to exchange, to discover, to live together. I’m so excited about this next stage of my life – old friends, new friends, friends I don’t even know about yet!

Come join me?

  • 1/2 cup cassava flour
  • 2tbsp arrowroot 
  • 1/4 cup water
  • 1/4 cup coconut milk
  • 2 tbsp butter
  • 2 eggs

I haven’t had these for about ten years, since going gf and processed foods free. They’re great with pork, chicken, duck, which I usually slow cook, and then these pancakes (& the sauce – to come!) along side my veggie chopping are my only dinner prep.

Simply mix all ingredients smooth and using more butter melted in a pan, cook like thin pancakes swirling each out as wide and thin as possible each time and flipping gently to cook each side. They keep warm atop each other until finished too.

Stay tuned for hoisin sauce from scratch recipe coming soon (as soon as my experiments are successful 😜)

Chinese pancakes
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Macadamia nut milk

Macadamia nut ‘milk’ is a delicious, requires no straining and takes about 30 seconds to make. I love mine with vanilla bean and cinnamon. Soak for easier blending and more bio-availability, which is great for sensitive digestive systems. 

Ingredients

  • 1 cup raw macadamia nuts
  • 6cups filtered water
  • 1 tsp vanilla paste
  • 6 fresh medjool dates, pitted

Method

  1. Combine nuts, vanilla and water into a blender until creamy white. 
  2. Pour into a clean sterilized glass bottle. You don’t need to strain
  3. Store milk for about 4 days in the fridge.

Macadamia nut pannacotta

Ingredients

  • 2 cups macadamia
  • 2 tbsp maple syrup
  • 1/4 teaspoon vanilla powder
  • 21/2 teaspoons gelatin powder 
  • 2 organic eggs

Method

  1. Place macadamia milk, maple and vanilla in a small saucepan. Heat over medium heat until warm. Add gelatin, mix until dissolved and remove saucepan from heat. Place eggs in a bowl and whisk until pale and fluffy. Add warm macadamia milk mixture and whisk to combine. Divide mixture between 4 cups and refrigerate 4 hours or until set

Macadamia nut pannacotta + milk
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Mobility is how your body moves on a daily basis. Having good mobility means being able to walk, sit, run and move the way your body was intended to. And the way you intend it to too: trying new things, tricks, doing something just because.

Everything really is connected. What happens at your foot influences what is happening in your hips, but it’s not your job to isolate each muscle and try to make it more mobile on its own, as if it were in a vacuum. Nothing works in isolation in your body, so when you look at muscles as ‘tight adductor’ or ‘tight calves,’ you’re missing the point.

Understand your structures, move your joints, teach your nervous system while stressing the tissues and movements progressively. In other words start moving with intent and do it consistently. Show up. Put in. No short cuts. Just get mobile.

Mobility is a topic that often gets mislabeled. It’s not the same as flexibility or stretching, although both will give you clues to a body part’s level of mobility. It’s the connectivity between muscle groups, joint capsules and the fascial system (the web of soft connective tissue that surrounds the muscles and joints, affecting movement and performance).

Mobility has two main components: motor control and biomechanics. Motor control is the technique needed to create stable and powerful body positions. The body is built to move correctly all the time, but our society doesn’t teach us the skills to move the way we were meant to move. Instead, we focus on ‘working out’ or ‘getting some exercise.’

The second component, biomechanics, deals with the muscular structure, joints and connective tissues, as well as the nervous system, which sends signals throughout the body to instruct mobile positioning. Your nervous system is the gatekeeper when it comes to mobility. If your nervous system does not sense that it has control of the joint in the range you’re trying to expand into, it will simply disallow you from going into it. For example, if you have trouble touching your toes, it’s not just your back and leg muscles stopping you. It’s also your brain telling the rest of your body that it’s not possible.

Individual movements are certainly something to master but it’s their flow onto others, the timing and rhythm from one to the other that really means whole body functionality. It’s true physical freedom, and where we should all be aiming our exercise and movement programs.

And how do we do this? Maximize your movement potential by improving the way your brain talks to your body.

To start focus on getting enough sleep and walking more (with a neutral spine and your feet pointed forward), to reverse the physical damage caused by sitting behind a desk all day. Get brilliant at the basics from the beginning.

Muscles create a tight body, not just physically but internally as well. A tight body is not the most functional body. Start to use a sequence of exercises designed to improve how your body moves as a whole.

You can have a pretty amazing conversation with your body.

Signup for updates on our upcoming bodyweight fundamentals course and get mobility into your everyday.

What if you could learn you how to tune into your own body for information on when and how much to eat, rather than relying on external cues?

You’d be able to stop overeating naturally, feel satiated on less food, digest better and have an inbuilt tool to use anytime, anywhere, for the rest of your life. 

Some of us have been on one diet or another for so long we no longer know how to eat without the rules and numbers we’re trying to adhere to. 

But it can be scary to do away with diets and the rules that come along with them:

-How do I know what and when to eat? 

-How do I know when to stop? 

-If I don’t have rules, will I just go off the rails and eat everything in sight?

Luckily, your body is the best nutritionist you have, if you listen to it.
One of the best ways to eat is to look at getting each macronutrient at each meal (fats, carbs, proteins), even snacks. Each helps the other digest so we need all three! Looking at the quantities (after of course already considering their quality!) is one of the best ways your body can tell you about how you’re feeling immediately after eating: 
– Not enough carbs (yes, we should include them!) you’ll have a sugar craving pretty soon after dinner
– Not enough (healthy) fats (yup, also been left off our plates) you’ll feel hungry soon after eating, no matter how much you ate!
– Not enough proteins will leave you craving certain foods. 
By tuning into each meal we can start to get away from our reliance on someone or something to tell us what and when to eat. 

It’s also what I feel is the starting point too in ‘mindful eating’, a term I almost roll my eyes over when I hear it. You just hear it so much! But it’s not just a grandiose statement but small doable steps.

We don’t always have control over the food we eat or the quality of it, such as when going to a dinner party, eating out, or when travelling. Regardless of circumstances you can almost always eat slowly, chew thoroughly, and eat according to hunger. 

It’s not easy but it’s worth it. It requires you to stop numbing out around food and find better ways to deal with stress, boredom, and other triggering feelings. It’s not easy, and it takes time to learn, but it sets you up for a lifetime of healthy eating in the most natural way possible.

I really like the ‘project’ of taking the time to listen to my body after (and during) eating much like I do with my training. Mindful eating is really what no diet can tell you. And mindful eating like bodyful training could have you switched on into your own health on a daily basis not just when you’re feeling sick and reaching for the chicken soup. 


Valentine’s Day is all about loving others and being loved. But it’s also a good time of year to put the focus of you and loving your health.

Loving your health is something you can do every day. It doesn’t have to be a special time of year. This weekend I’m one sunrise away from grabbing three sunsets and sunrises for me. Not only am I delivering on my promise to myself to get a mobility flow in at each, I’m also technically getting three weekend days and it wasn’t even a holiday!

Ways to do something about your healthy daily:

⁃ it takes courage to say yes to rest and play. We think of exhaustion as a status symbol don’t you think? Got a date with some chill time for you planned today? Can you plan it in now?

⁃ Maybe you’re not sick, you’re thirsty? How much water have you drunk today? Go and have a sip now.

⁃ Don’t have time to eat healthy today? Research a healthy cafe near you and treat yourself in more ways than one

⁃ Got some movement planned today? If you haven’t time to get to the gym, maybe get up and down off the floor (no hands) during ad breaks in your tv watching tonight. And sit on the floor throughout. Make yourself keep moving instead of slumping.

⁃ At work now? Get up and stretch your calves, front of your thighs and open your shoulders. Often our bodies must feel as though we’re sitting even when we stand – reverse it!

Simply start with the basics before you supplement or go for the superfoods. A supplement is something to make up the whole, and super foods are only super if they’re adding to food you’re already getting right?

⁃ you’ve three opportunities to vote for your health each day. Start with the next meal and go from there. Even just one component and you’re stepping towards healthier

⁃ When you’re thirsty drink water. The best you can – see last blog for why I don’t drink tap water. Coffee, tea, juice, soda are not water. They’re the opposite and actually make you thirsty. Get enough water first before you look to medicate – you’re probably having to much of the other

⁃ First move well then move often. Daily. Hire someone to help you if you don’t know where to start but one place is always – where you’re stiff, stretch, where you’re weak, strengthen. And have fun doing it. It is. It’s not a chore. If it is, choose again.

⁃ Rest as hard as you play. And make sure you do both. Do more of what makes you feel alive and give yourself the time to reflect and recollect on what you’ve done. You might enjoy it.

You know when you’re sick or injured and you can’t do what you love? Your determination can be next to none for what you’ll do when you’re back. How good is that bowl of freshy made soup, a cup of warm broth, fresh fruit, salad, veggies? What about that fun run you’ll do, that fitness class you’ll take, that new healthy cafe you’ll try. Why can’t we do the same when we’re healthy and then uplevel?!

If you’re still not sure where to start sign up to register your interest for Fitbynature’s online coaching coming soon – bodyweight fundamentals you can tailor to you as simple as you would choosing dinner off your fave menu 🙂

We all can use better shoulder, rib, and waist mobility for optimal breathing. And we could all use better breathing for better shoulder, rib, and waist mobility! While breathing is an automatic function in our body it’s also within our manual control. The quality of the way you breathe has the potential to transform everything about your health and your body.

Breathing is the key to core and postural strength

Breathing improves your posture and your abs. Your ribcage position is dictated almost entirely by the quality of your breathing—essentially your ability to properly move your ribs during breathing is to make room and best allow your diaphragm to move.

Your shoulder blades ride on your ribcage, so they’re along for your breathing quality ride too. If your breathing is consistently chest-oriented, your ribcage will be lifted. Muscles in your chest, neck, and upper back will be dysfunctionally recruited. This, of course, causes chronic tension, pain, and limitations in neck, back and shoulder mobility, while making you more susceptible to injury. All because of poor breathing!

Our diaphragm is king of our core. If our diaphragm isn’t working optimally, either is the rest of your core. If it isn’t used functionally for breathing, it won’t work functionally for posture either, wreaking havoc on your ability to move.

A properly functioning diaphragm feeds a properly positioned ribcage, which feeds properly positioned core muscles. When the ribcage is lifted and flared for chest-oriented over-breathing, the core muscles are pulled long and inhibited. This is why you can never truly strengthen your core without addressing your breath. Also, when your ribcage is lifted and flared along with an anterior pelvic tilt, your pelvic floor is no longer underneath them. So the anything necessary for pelvic floor strength and overall core integrity is out of the question.

But breathing just happens right?

We assume we know how to breathe properly but modern living has made that a challenge. Our innate way of breathing has been warped by our sedentary lifestyles, unhealthy eating, over-heated and over-cooled houses, poor air quality and lack of fitness.

By poor breathing I mean over breathing. It has become a habit that leads to lethargy, weight gain, sleeping problems, anxiety and probably heart disease and other diseases resulting from poor transportation of life giving oxygen in our body. All because of less than optimal breathing.

Quick tips for better breathing:

You can stretch out all the short, right breathing related muscles in your neck, shoulders chest and back for temporary relief, BUT if you don’t permanently correct breathing mechanics, the pain and mobility limitations will remain. Instead, spend just a few minutes working on breathing mechanics and immediately, significantly restore mobility.

When you’re exercising (daily so it’s a daily reminder that way too!) do so with intent: the breathing, twisting, reaching, driving, and rotations. Keep your breath smooth and mindful, within each movement.

Breathe thru your nose. Make it quiet effortless and rhythmic. Belly breathe, gently pause before exhale. That’s it.