BARE Blogs – LEAH ITSINES

BARE Blogs

How To Enjoy BARE For Life

How To Enjoy BARE For Life

If you're reading this then I'm guessing you've nearly completed or have completed your 12 weeks of the BARE Guide... ...BUT this is not the end! In fact, this is only the beginning because I've designed the BARE Guide so that you can enjoy healthy eating forever. As you know by now, this isn't a quick fix or restrictive diet. BARE fits into your lifestyle! Whether you're working, studying, parenting or travelling, you can enjoy the ease, flexibility and taste of BARE for life, and here a 6 amazing tips to show you how. 1. Reflect Take a moment to appreciate all you have just achieved! For 12 weeks you have committed yourself to healthy and balanced eating with BARE so really celebrate this amazing milestone. Reflect on how far you've come and how great you are feeling because this will give you the motivation and inspiration to keep making this healthy commitment for yourself. 2. Experiment, experiment, experiment As you know, BARE is packed with over 120 exclusive recipes and an abundance of swaps and alternatives so there is plenty of room for you to experiment and have fun in the kitchen. Try different veggies in you dinner, mix up the spices or choose a different protein - the options are endless! Plus, you also know how to create your own BARE meal, so don't feel like you're restricted to the recipes. My confidence in the kitchen came from being ok with making mistakes, so don't worry about getting things perfect straight away, just give it a go. 3. Read back over your resources Your resources are packed with food, cooking and nutritional information to make healthy eating super easy and suit to your lifestyle. So one of my biggest tips is to read back over your resources so you don't forget all the helpful information that's in them. 4. Keep up the momentum For 12 weeks, you've been eating healthy and delicious food, enjoying balance and using your weekly planners and shopping lists to organise your meals. So don't stop now! Keep up this amazing momentum! These are the habits that will help you to enjoy a healthy and fun relationship food forever, and if you ever get stuck or stop, that's 100% ok! Know that you can ALWAYS start again. 5. Stay connected BARE has an amazing online community! I love how everyone is sharing their stories, creations, tips and tricks because this helps you to stay motivated. So stay connected! Keep sharing and talking with everyone in the Facebook group and supporting each other on socials because this allows you to be inspired and keep working towards your individual health goals. 6. Rinse & repeat If your like me and LOVE the structure of the BARE Guide or ever get stuck and stop then you are more than welcome to go back to the beginning and start again. You have lifetime access to the BARE Guide and can easily repeat the process by moving through the 4 week blocks again. 7. Print If you haven't already then I highly suggested printing out everything in your BARE Guide. From the recipes and resources to the weekly planners and the BARE Guide itself, everything is an extremely useful tool that will continue to help you feel happy and healthy, while enjoying all your favourite foods. Printing off and putting the pages into folder makes it that much easier for you to enjoy BARE for life. So now you know all these amazing steps, it's time for you to log in to your BARE Guide and start implementing them! Click here to get started. If you have any questions then please feel free to send them through to info@leahitsines.com.au. Happy eating, Leah xx
How Does Exercise Tie Into The BARE Guide?

How Does Exercise Tie Into The BARE Guide?

So many people have asked me whether BARE can be followed with exercise and the short answer to that is YES, absolutely! However, the full answer is far more helpful and supportive. You see while eating well is super important for a balanced and healthy lifestyle, as a Ex-Personal Trainer I know that exercise also plays a vital role. As per the Australian Physical and Sedentary Behaviour guidelines, I recommend you are moderately active and enjoy 30 minutes of exercise a day while eating and following the BARE Guide. This 30 minutes of exercise can include strength, flexibility and cardiovascular training. It definitely not about spending hours in the gym but about finding an enjoyable and sustainable way to move your body, whether that be weights, HIIT, yoga, pilates, cycling or running - the options are endless and are completely up to you. Just like with eating, the most important thing to find a realistic exercise plan that suits YOUR body and lifestyle. If you want to maintain you weight, gain weight or an athlete then I you can 100% still eat BARE and enjoy exercise, you may need to adjust the portion sizes to be bigger and to better suit your nutritional needs. If you have any other BARE questions, be sure to let me know via my contact form or Instagram! I absolutely love hearing from you and want to answer any questions you may have. Leah xx  
The BARE Essentials

The BARE Essentials

My BARE Guide is packed with over 120 exclusive recipes, an abundance of resources and flexible weekly planners so you can feel happy and healthy while enjoying all your favourite foods. I want you to enjoy everything that BARE has to offer! So here are my 6 top tips on how to get the most out of the BARE Guide. The BARE Essentials 1. Plan ahead Whether you want to meal prep, batch cook or cook as you go, organisation is key when it comes to the BARE Guide. I’ve designed example weekly meal plans, which you can follow or use for inspiration, while also providing you with a meal planner template so you can easily choose your BARE meals and plan them out for the week ahead. This small organised step helps you to save money, not waste food and, most importantly, ensure your body is getting all the macronutrients it needs to thrive. 2. Swap recipe and ingredients to your liking! I’ve designed every BARE meal to be flexible and swappable so you can eat to suit your lifestyle. So if you don’t like a Model 1 Main Meal then simply swap it for another Model 1 Main Meal recipe OR if you love recipe but don’t like a particular ingredient then use the Swaps & Alternatives chart in the resources of the BARE Guide to find an appropriate alternative. For instance, swap a zucchini for broccoli, swap an egg for a flaxseed egg or swap white flour for gluten free flour. 3. Prep on Sundays Whether you want to meal prep or not, using Sunday as your prep day is another great way to stay organised and relieve yourself from stress and hunger pains later on during the week. At a basic level, I recommend using Sundays to plan your meals for the week ahead, confirm any swaps, write out your shopping list, buy your ingredients and get your meals ready for Monday. 4. Stock up your pantry If you look through the recipes, you’ll notice that there are a few staple ingredients I use throughout the BARE Guide. Some of these items you may already have in your cupboard but I recommend keeping these ingredients well stocked so you have everything you need to create your BARE meals. In the resources of the BARE Guide, you can discover my full list of kitchen essentials for fridge, freezer and pantry. 5. Join the community Get daily support and motivation from myself and the private BARE Guide Facebook Community. Here you can connect with women all over the world, including my BARE Ambassadors, while sharing tips, tricks and ideas. 6. Don’t forget the resources While all the BARE recipes are super amazing, make sure you don’t skip over the resources in the BARE Guide. From my Snacking Guide and Cooking Basics to Universal Measurement Conversions and Swaps and Alternatives, I’ve packed the resources with an abundance of food, cooking and nutritional information that are not only going to help you get the most out of BARE but also help you to enjoy healthy eating for life.   If you have any other BARE questions, be sure to let me know via my contact form or Instagram! I absolutely love hearing from you and want to answer any questions you may have. Haven't already got the BARE Guide? Join thousands of other woman who are enjoying the ease, flexibility and taste of BARE. Start now. Leah xx