Blog | Leah Itsines

BARE Guide January Challenge Is Coming!
BARE Guide January Challenge Is Coming!
WOOOO, NEW YEAR... NEW CHALLENGE! Let's take this opportunity to think of our BIG goals, and how we're going to implement them. Not only right now, but for the rest of the year. Where do you want to be? What do you want to achieve? What are you looking forward to? How do you want to feel? Let's get started!  The BARE 6 Week Challenge is BACK...and I'm more than excited?! All the information in relation to the BARE 6 Week Challenge is listed below - I can't WAIT!  REGISTER HERE   What Is It?  The BARE Challenge is here to give you a little spark in your routine, to start something new and to challenge yourself into building new, healthy habits that will last a lifetime. The challenge is to smash your goals in whatever they may be, for 6 weeks. The challenge is to eat BARE, progress in your goals and strive towards becoming a better version of you over the 6 week period. To join in on our BARE Guide 6 Week Challenge, all you have to do is purchase a BARE Guide, either BARE Lean (regular or vegetarian), BARE Regular or BARE Vegetarian.. there is nothing else you need to do other than sit tight....and wait for the fun! Our BARE 6 Week Challenge will start on Monday the 11th of Janurary and run until Sunday the 21st of Feb.    What Prizes Are There?  Good question, I'll touch on this a little below but we will be rewarding people this BARE 6 Week Challenge. OVERALL BARE CHAMPIONS:First prize is $1000 AUDSecond prize is $500 AUD Third prize is $250 AUDFourth prize is $250 AUD   PLUS WEEKLY WINNERS:Each week we will be picking FIVE amazing members to gift a BARE Apron   How Do You Pick A Winner? These winners will be women who are living & breathing the BARE healthy eating lifestyle over the 6 week period. As the BARE 6 Week Challenge  is about YOUR goals around mental, emotional and physical health and nutrition, we will be judging the winners with a range of factors set out below. 1. Support, community contribution and active members The BARE community is an incredible place for support, and we’d love to be able to see you asking, sharing and inspiring others on your journey within the BARE Guide Facebook community group. If you don’t have Facebook this is okay - We’d love to see support on your other social media profiles. As a base, we’d love to see that you’re a positive and active member of the BARE Guide community and are smashing through your goals, supporting and inspiring women all around you.  2. Social Media Activity We of course need to be able to see you! Being active could be posting on Instagram, or just commenting or engaging with others in our community facebook group. Remember to tag @leahitsines & @bareguide so we see it, sharing your creations on Facebook and with the FB group community, engaging on the BARE Guide & Leah's Instagram posts and overall being active on social media. This one requires your profile to be on PUBLIC so we can see. Leah can't see if your stories are private. (This isn't a necessary one, but just to note we can't see private accounts). 3. Goal Progress We’d love to be able to see your progress. Of course everyone has their own goals so we want to take ALL types of tracked goals into consideration. Your progress could relate to how many dress sizes you've gone down, how many CM you've lost off, or something like how much better you feel mentally & emotionally (ANY PROGRESS!).     How Do You Participate In This Challenge?  The BARE 6 Week Challenge isn’t for a specific guide, it’s for ANY BARE Guide that you own, whether that's BARE Regular, Vegetarian or BARE Lean. The BARE Lean members will have access to the dashboard, which will be easier to use for progress measuring, which helps when working towards their goals - This isn't necessary, but still great to have! All you need to do is register using the button below :) REGISTER HERE     When Does The Challenge Start & End?  The BARE 6 Week Challenge will start on Monday the 11th of Jan and run until Monday the 21st of Feb, however, you can join at any time from today onwards.     What Do I Have To Do For The Challenge? The BARE 6 Week Challenge is designed so you can eat from your BARE Guide & smash your goals over the next 6 weeks. This is designed to support your goals and help you strive towards being a better version of you.    Do I Get Any Additional Content During The Challenge?  Lucky you.. You'll receive the below during the duration of the BARE 6 Week Challenge 2 FREE weekly workouts in the FB group LIVE cooks every Wednesday in the Facebook group  A WEEKLY Printable Planner & Habit Tracker! Group fun! Daily challenges, weekly challenges, movement goals and extra support!  How Do I Sign Up? To sign up all you have to do is purchase either the BARE Lean, Regular or Vegetarian Guide. If you already have these guide's and you would like to join, PLEASE REGISTER!  Please note, it'll be easier if you have BARE Lean to track progress with our inbuilt dashboard, however, any BARE Guide is fine.  I'm super excited & I can't wait to SMASH our goals together as an amazing community.      What are you waiting for?! Start Your BARE Lean Journey Today! REGISTER NOW! JOIN BARE LEAN
What’s the difference between BARE Lean (meat based) and BARE Lean Vegetarian?
What’s the difference between BARE Lean (meat based) and BARE Lean Vegetarian?
What’s the difference between BARE Lean (meat based) and BARE Lean Vegetarian  First and foremost, BARE Lean uses animal based products within the recipes whereas, BARE Lean Vegetarian does not. BARE Lean Vegetarian is designed to be ‘lacto-ovo-vegetarian’ which means we have used eggs and dairy, however has a Vegan swap on almost every recipe. The recipes that don’t have a vegan swap are heavily egg based (such as the frittata) so I haven’t given a swap as it may change the integrity of the meal.   There are only 4 recipes that have crossed over from BARE Lean to BARE Lean vegetarian as they were favourites, so I wanted to make sure I added them in for everyone to enjoy. This means, the rest of the recipes are BRAND NEW and all tailored you and your goals.  When it comes to the planners and shopping lists – these are completely different (as there are new recipes). The Resources are similar but do have differences regarding nutrients of importance for vegetarian diets, and the cooking resources are all changed to be vegetarian based. The exercise portion is exactly the same as BARE Lean, these workouts have not changed (as they are only examples of what types of workouts you can do!). Our guides are based off 30 minutes of exercise a day, 5 days a week, meaning can do whatever movement that you enjoy and still hit your goals.  If buying the bundle please note the above, as the resources and exercises will be the same/similar. There is still a HUGE amount of support, new tailored and interchangeable recipes and community. If buying the bundle, you will receive over 200 recipes that are workable within the guides – how amazing is that!    A few FAQ’s below about BARE Lean Vegetarian: IS IT VEGAN FRIENDLY?BARE Lean Vegetarian is ‘lacto-ovo-vegetarian’ which means we have included eggs and dairy, however there are MANY recipes that you can have if you are Vegan. In BARE Lean Vegetarian there are 120 recipes in total. We have 37 recipes that are fully vegan, 69 recipes that have 1 small swap (like top with feta etc, so swap for a plant based cheese) and roughly 20 that have not been given a vegan swap, however that’s not to say that you cannot use that recipe, it might just be more of a difficult thing to do. HOW LONG DO I HAVE ACCESS TO THE BARE GUIDE? BARE is a downloadable guide, so it will be with you forever as soon as you download. We have the online portal if you ever lose the guide to re-download. WHAT LEVEL OF COOKING EXPERIENCE DO I NEED? All of the recipes are designed to be quick and easy, and beginners are super welcome and will have a community of support available! You do not need any prior cooking level, our resources will help you through your journey. Each week, you will get more and more confident in the kitchen – I can promise you that! If you’re an experienced cook, I promise you’ll enjoy these delicious recipes just as much as the beginners! I’VE TRIED SO MANY PROGRAMS BEFORE, WHAT MAKES BARE DIFFERENT? BARE first and foremost is NOT a diet or about restriction in any way, we’ve done all the calculations for you and you are supported by a community that understands that food is a part of life. You won’t find strict meal plans, complicated recipes or expensive ingredients here. BARE gives you all the resources you need to build a healthy relationship with food but most importantly, it shows you that you can cook and enjoy all your favourite foods, while reaching for your goals. We’ve also worked really hard to give you more recipes so you have CHOICE and you can eat YOUR way. We want you to make a healthy change, while loving every minute/meal! READY TO JOIN THE BARE COMMUNITY? Hope this information has helped you and I hope I can make healthy eating much more achievable for you. If you have any other BARE Guide questions, please let me know. Leah x
Top 15 BARE Lean Meals To Freeze!
Top 15 BARE Lean Meals To Freeze!
Listen up, because I'm about to drop the biggest time-saving hack I use while on BARE Lean...   What is it you ask?   MY FREEZER!   Let me tell you.. if you haven't been using your freezer to make your meal prep 10000% easier.. you are seriously missing out! So if you haven't been getting the most out of your freezer, or if you're already best friends with your freezer.. keep reading because I'm about to share with you my TOP 15 BARE Lean Meals You Can Freeze! 🔽 BREAKFASTS Apple & Almond Muffins Page 35 These Apple & Almond muffins are PERFECT for when you're on the go!! As soon as you make them, individually wrap them and store them in a freezer-bag in your freezer. As you're leaving in the morning, take them out and they're ready to eat in 30 minutes! For a little somethin extra, put them in the microwave for a little once they've thawed 🤤     Eggs on Toast with Potato Rosti Page 46 What I love most about this breakfast is that the most time-consuming part is the part you can freeze and thaw out when you need it - the rosti! That way all you need to do in the morning is chop up your fresh tomatoes, toast your bread and fry your egg! Simple! REALLY easy to make the potato rostis in bulk as well!       Quinoa Frittata Page 56 This Quinoa Frittata is such a lifesaver for time. After you finish baking it, let it cool down, slice it into your portions, wrap them, and freeze them individually for an on-the-go savoury breakfast! Thaw the night before or on the morning, and YES warmed up for a little once it's thawed is definitely the way to go 😍         Oat Pancakes Page 52 The Oat pancakes AND the Protein Banana Pancakes from the guide are absolutely incredible to make in bulk and freeze in individual pancakes! SUCH a time saver without the bowl/whisk/pan clean-up every morning!       Berry Smoothie Bowl Page 38 I absolutely LOVE a good smoothie bowl, especially in our ridiculously hot summers!! Making it even EASIER for you to enjoy.. place all of your frozen fruit portions in their own individual clear resealable bags.. that way what you need to do in the morning is super minimal!     SNACKS Chicken Pesto Pinwheels Page 76 If you haven't experienced the glorious pesto pinwheels as a snack yet, you are going to love them even more when you realise you can freeze these after you make them.. WOOO!!   Berry Oatmeal Slice Page 62 The Berry Oatmeal Slice is something seriously so amazing, and what's even better is you can make these in bulk and freeze them after you slice them up! How simple! You can prep 2 weeks worth of snacks in 1 go!     Apple & Cinnamon Bliss Balls Page 61 I absolutely love a good bliss ball and these are no exception. They are the perfect little afternoon pick-me-up and they're SUPER easy to freeze too!! In fact, all the bliss balls are perfect to freeze, so why not try the Peanut Butter Protein Balls or the Mocha Protein Balls as well!   Spinach & Sweet Potato Triangles Page 79 For a savoury snack that you can pre-prepare and freeze, these are the most perfect parcels of deliciousness 😍 Once you bake these, wrap them individually and put them in the freezer ready for when you'd like to enjoy them! The best way to eat these after they've thawed is popping them in the oven for a quickie reheat - they'll be warm AND will go crispy again! If you haven't got BARE Lean yet, these Spinach & Sweet Potato Triangles are in the BARE Lean Free Trial!       Birthday Cake Slice Page 63 The Birthday Cake Slice has a real special place in my heart. Simply because it's so bloody delicious hahaha. Like the Berry Oatmeal Slice.. wrap your slices up individually and freeze! SO easy!!     MAIN MEALS Zoodle Ragu Page 153 If there is ANYTHING I love to pre-prepare the most.. it's an epic pasta sauce. I feel like I can put so much more love and care into making it when I'm not making it every week... you know? So what I love to do is make a BIG batch, freeze them in individual portions and then just take a container out to thaw the night before I need it! You're future busy self will LOVE you for it!!     Lamb Kofta with Tabouli Page 121 Since you all know I'm not really big on meal prepping complete meals.. this one is perfect for me! All I have to do is cook the Lamb Kofta's in bulk and freeze them in portions. I prefer this way so much more.. because when it comes to preparing this dish, the hard part is already done! All I need to do is chop up the fresh ingredients and I'm done!!   Pulled Pork Tacos Page 137 These Pulled Pork Tacos are seriously EPIC! Since we're slow-cooking this DELICIOUS pork for 4-8 hours.. it is such a load off of the shoulders to know that I can freeze some of the portions for me to use another week! These tacos are seriously like the gift that keeps on giving hahaha 😂     Barley & Bean Stew Page 84 Some days, all you want in the world is a heart-warming meal, pre-prepared, without an ounce of cleaning up.. you feel me? This is that dish. You can make this entire meal and freeze in portions and just take it out when those days come up!     Chili Pork Schnitzels Page 105 I can guarantee you, if there is one thing that is ALWAYS pre-prepared in bulk inside my freezer.. it's 10000% a big batch of schnitzels. They are the easiest, most versatile thing to keep pre-prepared. After I crumb the meat, I lay them out on a tray in-between sheets of baking paper, and put it straight in the freezer. Once they're frozen solid, I transfer them to a clear resealable bag to save space in my freezer! They take less than hour to thaw out, and you can cook them right away!     So there you have it... my Top 15 BARE Lean meals that will save you OODLES of time by using your freezer!! Inside the guide there OVER 72 FREEZE-ABLE RECIPES with some form of freeze-able component in them.. whether it's being able to freeze parts of the meal, the entire meal,, or the most time-consuming part of the meal! For tips and tricks on safely freezing your food, and making sure nothing goes to waste.. check out my blog here on my BIGGEST tips for you & your freezer!   I hope this helps you to become best friends with your freezer while on BARE Lean (I know I already am hahaha!)   Love Leah xx    
How To Manage The Silly Season
How To Manage The Silly Season
It’s no secret that I have a big Greek family, and for us, food is definitely the central part of all our gatherings and special occasions (in case you hadn't noticed hahaha). That's where my love of food comes from.. it just reminds me of all the hilariously happy times we get to experience at them. And with Christmas 🎅 around the corner, it's definitely no exception.. if there's anything that's guaranteed it's that there's going to be LOTS of delicious food. 🥕🥑🧀🍖🍨🍩🍰   Christmas can bring up some unsettling feelings about our routine.. we're not eating what we usually would, we're not training when we usually would, and then after the festivities are over it's the 'ah well I've already 'messed up' this week.. I may as well restart next week... or the week after.. or the week after that...' mindset that kicks in. I'm here to tell you that eating delicious food at our Christmas festivities doesn't mean we're 'messing up'.. these festivities are A PART OF LIFE!! They're there to be enjoyed, to make memories from, and to enjoy precious time with those who are most important to us. We certainly shouldn't be worrying about the food, nor should we be brutalising ourselves for enjoying it!   So, a Christmas gathering 🎄 has been planned and you're starting to wonder what to do...   FIRST OF ALL... BREATHE! 🥰 It's Christmas! It's an amazing time for friends, family, good vibes and incredible food! Sustaining a healthy lifestyle in the long term depends on us learning to ENJOY life's festivities (because let's face it.. they're a part of life!). Feeling guilty or that we've ‘fallen off the wagon’ after a glorious day with our friends our family during the holidays can be really damaging to our long term progress. A routine that is sustainable is the one that wins in the end, not the one that's most restrictive. The strict 'all or nothing' mindset can do so much more damage to our health, than what eating those 'extra' festive foods does. To my next point...   Remember To Keep On, Keeping On 🏃🏼‍♀️ DURING the 'silly season' - continue your routine as you usually would. These are just days that yes, we might be indulging a little more than we usually would but that doesn't mean all of our habits need to be thrown out the window.  Wake up early, exercise, eat healthy where you can, take the dog for a walk, meal prep...whatever your routine may be.. do that! Remember it's just a day (or a few days leading up to it!). The memories made are worth FAR more than stressing about a few extra calories. Christmas is a time for family and friends, and the way of a healthy lifestyle is actually INCLUDING these types of events in your lifestyle. So enjoy your festivities, the food that comes with it, and move on without the guilt or shame.. because you absolutely don't need that regret in your life after making memories with your loved ones! In saying this, if you're wanting to make better choices and be more mindful (and of course this blog isn't to tell you to throw all your work out the window and pick up again next year!), then here's some tips on how to make it a little bit easier for you this Christmas to make better choices 😊   1. Bring A Plate or Platter The host will absolutely LOVE it.. and so will the guests! It could be a platter with the BARE dips, a plate of bliss balls, the pinwheels, or some delicious creative veggies! This is a great way to know that there will be at least one option for you that's a little on the more nourishing side. That way, if you're going to nibble at something...may as well be BARE haha!   2. Make A Christmas Drink! If there's one thing that the festivities brings out, it's the drinks! Instead of having wine after wine....How amazing would it be to get creative and make a cocktail jug (or a delicious mocktail in my case!) and bring it along to the party? 🍹 You can absolutely get creative too! Chop up some fresh fruit and infuse a couple jugs of sparkling water.. make your own fresh cold-brewed iced tea.. whip up one of these Kombucha Mocktails, or this incredibly tasty Mocktail with Fresh Fruit & Coconut Water! Or if mocktails aren't your drinking preference...and you're all about cocktails...you could bring your own mixers like soda and lime, for you to use with vodka or gin.. which is another great option! Especially in our hot Australian summers, there is NOTHING BETTER than a nice ice-cold drink on Christmas day.. and I always feel SO much better when I know what's in it!      3. Include All Your Food Groups Christmas lunches usually entail lots of amazinnnggg foods in the middle of the table, ready for us to absolutely feast over. Some say this may be temptation's worst nightmare, but really it's GREAT because it means that we can choose exactly what we want on our plates! Much like my blog on building a BARE Lean inspired meal, try to include on your plate your protein, carbohydrates and healthy fats.  Portion controlling is a big one to keep in mind when you're at festive get-togethers.. so when in doubt, listen out for your body's natural hunger cues and stop when you're starting to feel full. Remember, there's usually always dessert later and you'll be able to enjoy it MUCH more if you're not sickeningly full before you eat it!      4. Don't Label The Food! Some of the foods on offer may not necessarily be ‘nourishing’.. they may have a little extra fat or sugar than we're used to including.. but let's not call them ‘bad’ foods.. because they’re not. All foods are equal - there are no ‘good’ or ‘bad’ foods. Think of it like this.. some foods are just more nourishing than others, and others are just simply delicious. They are, and SHOULD be part of a realistic and balanced lifestyle.. and one way to help the mindset around that is by teaching ourselves not to label those 'extra' foods as bad!   Remember, festivities are ALWAYS going to be around, so let's learn to manage them as best we can, while still reaching our goals! 😄 You guys got this! 🙌🏼   And I know I'm early but.... HAVE THE BEST CHRISTMAS! 🎄 LOVE LEAH X     
5 Steps To Building A 'BARE Lean' Meal
5 Steps To Building A 'BARE Lean' Meal
As much and I want to be eating from BARE Lean 100% of the time, sometimes I just don't! Life happens, events happen, lunches are forgotten at home (more times than I'd like to admit haha)... you get the jist! But the best thing is, BARE is about balanced and realistic eating, which includes all of these things! All the reasons why I preach following the BARE principles... so YOU can learn how to apply them in every day life. So when I'm making myself a BARE Lean inspired plate that isn't from the guide itself, I follow a very simple (but very special) method to make sure I'm still getting what I need, and using my judgement around portions sizes.  All you'll need to start is your usual-sized plate that you've been plating up your BARE Lean main meals with.     By now you've learnt how full your plate/container gets with a BARE Lean meal.. so the best way to (generally-speaking) replicate your portion size, is to use that same plate. Not only is it the simplest way for you to portion-size correctly for your body, but it also makes sure you're not over-eating!   Once you've got your plate, follow these 5 (very simple) steps...   1. Load Up Your Vegetables + Salads Your vegetables and salads should take up 1 half of your plate and should include a range of different veggies! Mixed lettuce, capsicum, broccoli, zucchini, eggplant, carrots, tomatoes, spinach.. anything and EVERYTHING that isn't considered a starch-vegetable can absolutely be piled high here. Getting lots of different coloured vegetables in your week will mean you're getting your range of essential nutrients included too!       2. Get Your Carbohydrates In! Your carbohydrates should take up roughly 1 quarter of your plate. These can include rice, quinoa, buckwheat, polenta, cous cous, potatoes, pasta, wholegrain bread or  wraps, anything! Try to choose wholegrain options where possible, but otherwise the world is your oyster when it comes to choosing!         3. Add Your Protein Your protein should take up 1 quarter of your plate. Mine looks like more than a quarter, but I assure you it's because they're on skewers haha! The beef by itself only takes up a quarter of my plate 😊 Choose lean protein options (without fat) where possible, similarly if vegetarian, try to choose substitutes that are lower in fat. Options like lean meat, chicken breast, tofu, white beans, lentils, etc. Remember you don't have to follow a vegetarian diet to try things like beans or tofu for protein - these are AMAZING for adding more variety into your meals across the week!         4. Add Your Flavours Dried herbs, fresh herbs, ginger, garlic, chili, spices, vinegars, stocks, sauces, a squeeze of lemon or lime.. the limit doesn't exist with how much flavour you can add! Some combinations do an AMAZING job at creating some pretty incredible flavours.. Indian, Asian, Middle Eastern, European, etc.. so many flavour-options! My usual go-to is to keep it simple with lemon, oregano, salt & pepper. And when I cook my grains, I LOVE to cook them in some stock to make them 1000x more interesting to eat. Keep in mind if you're using shelf-sauces to flavour.. be mindful of how much you're using in 1 go, as some of them can be pretty energy dense.. which if that's the case, enjoy in moderation rather than in large quantities!         5. Include Your Healthy Fats As a general 'rule of thumb' to follow for liquid healthy fats .. look at your thumb. You'll want to aim the portion-size of your healthy fats to be the approximate size from the tip of your thumb, to the start of your thumb's knuckle. Keep in mind that healthy fats doesn't just mean a drizzle of olive oil over a salad (although it can be!), but it can also mean including chopped nuts, seeds, etc. Or it could mean a small serving of avocado or sprinkled feta (more than your thumb haha)! It amazes me how frequently healthy fats are avoided, but let me tell you, they are SO essential for a nutritionally-balanced meal.       Above all, make sure you're including variety. Eating brown rice is GREAT. But I want you to be flexible and have loads of variety in your diet - that's what makes it fun! The same goes for proteins, veggie, healthy fats, etc.   I hope this helps you to navigate your way around building a BARE Lean inspired meal when you're away from your usual routine, or even just choosing what to put on your plate at a family gathering. Remember to always listen to your body and your natural hunger cues.. this means listening and tunning in with your body to eat mindfully and stopping when you feel full. If you don't have BARE Lean and are keen to start, we're having a Cyber Week Sale RIGHT NOW where you can get 20% off BARE Lean! Just enter code CYBER20 at checkout to redeem! (discount ends Mon 30 Nov @ midnight ACDT)   Love always,Leah xx  
What Does BARE Mean?
What Does BARE Mean?
Probably a question that I get most often (apart from how to roll the perfect yiros haha) is What Does BARE Mean? Does it stand for something? Why did I start it? and Leah, how do I pronounce it?! If you've been curiously wondering, here's a short definition of what BARE is and why we have so many women living and breathing it.   BARE AcronymSounds the same as pronouncing the name of the animal, bear B.A.R.E standing for Balanced And Realistic Eating You guys know me well enough by now to know that I come from a big Greek family where food is EVERYTHING. As I grew older, I questioned more and more why more women chose not to enjoy a variety of food like what we did in our family. Somewhere along the way, women were told cooking was either an over-complicated form of art with 35 ingredients and requiring a university degree in flavour;  or that you could only prepare 3 very lonely ingredients, steamed, without a pinch of salt in sight.... forever. Eating healthy doesn’t need to be complicated or boring, because the truth is that both ways are unrealistic for the vast majority of us. So I wondered why is it that most eating regimes are trying to tell women to follow these kinds of harsh rules?  What happens to those of us that just want to eat good food and not have to think about absolutely every "bad" that's going into it. And those of us that just want to live and enjoy life? To be completely present in those special moments with our partners, our kids, our dog, our goldfish... whoever.. what happens to those of us trying to naturally live our lives AND eat healthily? BARE simply is about choosing ingredients that are realistic for you to cook with, in recipes that are realistic for you to love, and CONTINUE to love throughout your life. BARE is all about teaching women HOW to enjoy a nutritionally balanced and healthy relationship with food, without any restrictions. I never cut out any carbs, cut out any fats, or sugars.. because realistically speaking.. it isn't a regime that's maintainable for the majority of us. All of our guides, including BARE Lean, contain recipes from burgers and curries, to pancakes and banana bread. Each recipe is nutritionally balanced, quick, easy, and most importantly, written alongside a dietitian to ensure you're getting all the macronutrients your body needs. And also.. just sayin.. all the Greek-inspired recipes are approved by YiaYia.. so you tell me if that ain't some proof!! 😜   Simple philosophy? Yes. Applicable to everyone? Absolutely. Am I on a beautiful mission to show women how easy and maintainable it is to eat alongside these principles? YOU BETCHA.     I am always here with you every step of the way. I actually follow my own guides as well. So if at any time you want to chat about which BARE Guide is right for you, reach out to me here! Find out about BARE Lean here and how it can help you on your journey to feeling leaner, fitter, stronger and more confident in life!   Love always,Leah xx    
7 Steps To A PERFECT Grazing Board
7 Steps To A PERFECT Grazing Board
You guys know that I love a good grazing platter, but even more I love BUILDING a good grazing platter. Since the holiday season is approaching, if you're curious to learn step-by-step how I build my platters, then keep on reading because I'm about to show you EXACTLY how I do it in 7 Steps! 😍     What You'll Need: - A good sized board- Small bowls and/or plates- Fruits that have different colours- Dips- Olives- Cheese (at least 3-4 types of cheeses)- Cold Meats of different shapes, sizes, colour variations- Biscuits/Crackers/Bread Sticks- Small fruits, nuts, grapes, dates, dried fruit, etc. Anything that will help fill gaps to make the platter look fuller!           Step 1: Choose Your Board & Small Bowls You first need a large board - wooden is my favourite! I always use plates or bowls on top of my board to give it height and a little extra fancy-ness. Set them where you want them and get ready to build around them!         Step 2: Add Your Fruit Cut up your fruit into single-serve chunks/slices and place them at either end of your board. Doing this will help you to frame your board and give some really great colour to the whole board!         Step 3: Add Dips & Olives You want to find dips with the most colour, but also dips that will be most popular for your guests! For example, I like to use guacamole and tzatizki in my household since they are always a HUGE hit. And olives... a DEFINITE must. Sometimes I even get different types, some green, some black, some marinated. Depends what you think your guests will love!         Step 4: Add Your Cheeses Make sure you choose at least 3-4 cheeses for some variety in taste, texture AND appearance! For something a little extra fancy, I like to cut into mine (see the Brie!) to make it look a little more rustic. It also invites guests to cut into a cheese themselves, rather than holding onto that little inner-fear at the beginning of 'cutting the first slice' of a fresh board!         Step 5: Add Your Cold Meats I always like to go with Salami, Ham and Kabana as a base, and then if you're wanting a little more, you could do some Smoked Salmon, Prosciutto, etc. I always tell the person at the deli that I'd like the slices thin BUT also that they're for a grazing platter so I need to be able to roll them and have them not fall apart! They will usually always know how to slice it perfectly 😊 Once you've taken them home, you can keep the slices whole or cut them in half.. you can roll them, fold them, twist them.. any shape that you like that is easy for people to grab!         Step 6: Add Your Crackers Put your biscuits/crackers/bread sticks into bowls and in any spots that you can see the bottom of the board. The aim here is to fill in some of those gaps! If you're placing them on the board, you can get creative on how you want them to look as well! You can pile them up, fan them out in a straight line or even a curved line.. anything you like!       Step 7: Add Your Fillers Anything small and easy to scatter around will be your most helpful fillers at this point! Strawberries and passionfruit halves are my go-to favourite fillers because of how bright and cheerful they look! But you can seriously use anything as fillers! Whatever you choose as your fillers, start filling in those last few gaps with them!        And there you have it! Your VERY OWN grazing board in 7 simple steps! 🎉 Can't wait to see how you get down with your grazing boards! Every creation has their own flair and look about them.. which is what makes them all so unique and so amazing!   Happy grazing! Leah xx    
Top 10 BARE Lean Recipes On A Budget
Top 10 BARE Lean Recipes On A Budget
If you've taken a scroll through the BARE Lean guide, you'll notice that once you buy your staple ingredients, cooking on a budget (ie. getting the best bang for your buck) can be SUPER easy. But which recipes are the BEST of the best to whip up when you're on a budget you ask? Here are my TOP 10 budget-friendly meals from BARE Lean! 🔽 BREAKFASTS Blueberry Oatmeal  Page 39 Made using frozen blueberries, the Blueberry Oatmeal is a great one to make when you're on a budget. Buying fresh berries can get SUPER expensive, so it's nice to get that berry flavour without breaking the budget!   Peanut Butter On Toast Page 54 Made from simple, easy ingredients that you very likely already buy or already own! SUPER budget friendly, and who doesn't love peanut butter?!     SNACKS Dips & Veggies Page 67 These dips can be made in bulk which makes them really easy on the pocket since you don't have to buy tiny quantities and you can make one dip to last you the whole week! And they are ESPECIALLY great because the Roast Capsicum Dip and Spicy Butter Bean Dip can be FROZEN, making it EVEN EASIER to make in bulk!     Pumpkin Soup Page 77 Oh my goodness do I LOVE a good pumpkin soup. SO GOOD because they are packed with so many VEGGIES!! Plus the other ingredients are things you'll likely already have in your pantry AND you can make these in bulk, freeze in individual portions, and then just take them out when you need them! How amazing is that!!       Mocha Bliss Balls Page 73 If you haven't tried the Mocha Bliss Balls yet then you are seriously missing out! These are SO yum, and they only cost $4.60 AUD for the ENTIRE BATCH!! Plus they freeze SO well.. again making it really easy to buy in bulk, make in bulk, and then keep in the freezer for whenever you're ready for them! If you're not already a BARE Lean user, this recipe is available FOR FREE inside our 7 day BARE Lean Trial! Click here to sign up!       MAIN MEALS Caprese Pasta Salad Page 90 This is a really really easy dish to make with simple, fresh ingredients! And the ingredients for the dressing you very likely will already have in your pantry! The recipe uses cherry tomatoes, but if they're expensive where you are, you can always use regular tomatoes instead. EXTRA SAVER: If you have a little herb garden at home, home grown basil makes this dish even more cost savvy!       Roast Vegetable & Grain Salad Page 139 This salad is packed with ALL the goodies, and the best part is that they are basically ALL vegetables! Recipes with mostly vegetables are AMAZING because you can weigh them at the store and just buy what you need for your meal. You can also cook and freeze the vegetables for this recipe and keep them in the freezer, ready for you to defrost when you want to make it again! Quinoa really expensive where you are? That's okay! You can swap in whatever grain you already have at home or for a grain that's cheaper where you are!       Pork Salad & Pita Chips Page 134 This is a REALLY easy recipe to whip up and really kind to the pocket as well! This recipe is mostly just veg and meat! And if pork is too expensive where you are, you can absolutely swap for another meat! I just love making this because I can really easily marinate the meat and then pop them in the freezer in their portions.. making it SUPER practical to not have to buy meat in smaller quantities when they're at their most expensive!       Meatballs In Spanakorizo Page 126 The Meatballs In Spanakorizo... oh my. This dish is all kinds of heart-warming GOODNESS. And even better for YOU because it goes such a long way!! You can swap the meat around to suit your budget if beef mince is a more pricier option. But after you buy the meat, it's mostly just pantry staples and veggies! How easy is that!!       Tuna Bean Salad Page 146 This Tuna Bean Salad is seriously one of my FAVOURITES because it is so damn easy to whip up, and really easy on the pocket as well! Canned beans are really cheap to buy, and tinned tuna can be purchased in handy 5 packs which makes this recipe even more cost efficient! You can also swap the grain for one you already have in your pantry or one that's cheaper for you! Super versatile and easy to whip up on a budget.     So there you have it... my Top 10 BARE Lean recipes on a budget! All our recipes are super easy to make swaps to, so you can customise and accomodate for ingredients that may be more cost savvy for you wherever you are in the world! (and quite often I do the same!) I hope this helps you to make use of our most budget-friendly recipes in BARE Lean, and to also draw inspiration from on how YOU can make the other recipes more budget friendly! Leah xx
How To Multiply BARE Lean Recipes!
How To Multiply BARE Lean Recipes!
Multiplying your recipes for the week's meal prep? Getting the whole family on board? Or is it you can't keep your toddlers hands off your plate long enough to finish your BARE Lean meal? HAHA HOW AMAZING!! 😄 It is SO much easier to build healthy habits when the whole family gets involved or when you're able to cook meals in advance! But since most of the recipes in BARE Lean are serves for 1, there's a unique way to multiply the recipes so it's not a flavour overload by the time you've finished multiplying! So here's how to get it done...     Start with simple multiplying To make your BARE Lean recipes serve multiple portions, you'll of course need to multiply the quantities of the ingredients by the number of serves you want to make. For example, x 2 for two serves, x 4 for four serves and so on. BUT BEWARE!! There are some staple ingredients in recipes that you won't need to increase as much as others!   Pay close attention to the flavourful ingredients!! How you adjust your flavourful ingredients will take a little personal judgement while you're cooking. These are ingredients like onion, garlic, oil, stock, dressings, sauces, marinades and spices... as all of these ingredients INCREASE flavour! So you need to be careful that these ingredients aren’t over-used!   So this is what to do.. Let's say you're multiplying a recipe by 4. First you'll start by multiplying the main ingredients by 4 (the ingredients without the sauces, marinades, spices, etc). Then, multiply your flavourful ingredients, like the dressings, sauces marinades, spices, etc... by 2. Start cooking or assembling your dish and let the flavours infuse. After this point you'll want to do a taste-test of your meal. It may be absolutely spot on! But if it isn't, that's okay! You can just adjust those flavourful ingredients accordingly from there 😊   All the information you need and MORE on Page 47 of your BARE Lean Resources document 🙌🏼   Happy cooking!Leah xx  
What In The WORLD Is A Calorie Deficit?! & Why Is It SO Important For Weight Loss?
What In The WORLD Is A Calorie Deficit?! & Why Is It SO Important For Weight Loss?
An energy deficit or calorie deficit (the same thing, just different wording!) are terms that seem to be popping up EVERY WHERE when it comes to losing weight, and with good reason since it's so important for us to know! But since it's definition can be pretty scientific, I get some EXTREMELY puzzled looks and awkward "i'm soooo not understanding this" 😬 smiles whenever I try to explain what it is and why it's SO essential for weight loss. So... sans all the scientific-talk... here is the EASIEST definition of what an energy deficit is, why it's SO important and HOW IT HELPS YOU lose weight! 💪🏼💪🏼   What Is An Energy Deficit? For us to understand this, let's start by understanding that any weight change in your body is from a change in your body's energy balance! What does that mean exactly? Let's take a look..     This is a visual representation of what our energy balance would look like IF we were in an energy deficit. It's a little more complex of course, but at the end of every day, our body calculates the difference between what we consume from food and drink, and compares it to the energy that our body uses. The aim is to tip the balance.. so to achieve an energy deficit, we need to be USING/BURNING more energy (through exercise and movement) than we are CONSUMING (through food and drink). If we don't tip the scales at all and it stays level, our body will remain at its current weight (in maintenance), or if we consume MORE than we use, our body will gain weight (by being in an energy surplus). So by exercising more and eating smart, we can achieve this energy deficit (yay!), but what happens when we tip the scales TOO much in that deficit?   What Crazy S**t Happens When The Deficit Is Too Much? Look, by the definition of an energy deficit, it's seems easy to assume that if we eat EVEN LESS and exercise EVEN MORE.. that we would be able to lose that pesky weight even quicker... right? ... RIGHT?? Eeeek.... not so right!  Sure, in the short term that weight is going to drop off quicker than a hot potato, but you will feel fatigued, hungry and feel like you're being too restrictive (SO unsustainable!). But the instant you begin to eat normally, or in a healthy, less aggressive deficit.. the weight will bounce back, you'll find yourself unable to sustain the weight loss long term, and could very likely fall into a habit of yo-yoing! Just think about being exhausted, fatigued and hungry eating crazy low 1200 calorie diets every day, PLUS exercising with tough workouts twice a day, every day, for the rest of your life. Because that's what it would take to keep that quick weight-loss off 😶  Not sustainable (or enjoyable) AT ALL IN THE SLIGHTEST!! The best thing about my weight loss journey is that I've enjoyed every single bit! I've enjoyed the challenges, enjoyed the progress and felt like it was something I could do long term.  So what, then, can we do to make sure we're setting ourselves up to achieve an energy deficit that's safe, won't bounce back or make us miserable?   How To Achieve A HEALTHY Energy Deficit First things first, let's touch on the fact that since we're talking about energy (calories) here, we need to know that while 1 calorie = 1 calorie, all calories are not equal in quality! Let's look at a typical biscuit versus an apple. Same calories, but entirely different nutritional value!! The biscuit has unhealthy fats, sugars, and not much else that really serves the body. Whereas an apple has fibre, vitamins and antioxidants (to name a few). We always need to make sure we're paying attention to the nutritional quality of our food as well.. Not just for our overall health, but also so we avoid things like sugar crashes and those slumps in energy that are caused from eating foods lacking in nutritional quality. Not to say I'm against biscuits (because that's absolutely not the case!).. but it IS important to note the difference! With BARE Lean being individually tailored to the person completing it, the headache of figuring out a sustainable and achievable energy deficit has all been done FOR you. BARE Lean isn't another low-calorie, numbers-focused or restrictive diet. We created and portioned ALL the BARE Lean recipes to meet your daily energy (calorie) requirements. So while eating from the guide and pairing that with at least 30 minutes of planned exercise 5 times per week, you and I both know that you're going to be in a realistic and sustainable energy deficit for your body! There's nothing worse than putting in the hard work, only to realise that the unrealistic program with the crazy deficit was putting you WAY too harsh of a deficit, causing more problems for you and having the weight bounce back super quick! 😯 Another thing to keep in mind to achieve a healthy energy deficit is to focus on what kind of exercise you're doing throughout the day! There is the energy we burn from our planned exercise, like from a gym class or a run, and then there is the energy we burn from non-exercise activity (NEAT), like taking the stairs instead of the elevator, gardening, cleaning, doing a little dance while cleaning haha, and so on. Incorporating BOTH into your week is the best thing you can do for your journey and the overall energy deficit! Tips on how to increase your NEAT here!  The BARE principles are (and always will be) about those LONG-TERM results to help you achieve a healthy mindset in LIFE above anything else! Knowledge is power, and we should absolutely understand why we're doing the things we do... but getting stuck on calories or energy deficits shouldn't be taking our attention away from our journey at all.. that's why we (Team BARE) work SO hard to do it all for you! So your day can just be about loving and enjoying your life 🥰🥰   SO glad to have you ladies on this journey with me! LOVE ALWAYS, Leah xx
Leah Itsines meal prepping breakfasts in her home kitchen in Adelaide, South Australia
How To Make Meal Prepping Work For YOU
Are you feeling a little overwhelmed with every single 'Meal Prep' post on social media right now? SO many people are.. you're not alone! And guess what... I used to feel overwhelmed by it too!  Every single night, Mitch and I would argue on what we felt like for dinner...and this conversation would go "yes, no...no... whatever I don’t mind...well what do you feel like?? You're not even helping!!" and that merry go round of a conversation would start at around 5:30pm when we finished work, and we'd finally be off to the store at 6:15pm, only to start dinner late and stress cook. I hated this, but I really, really didn't want to meal prep and eat out of a container. It all seemed too overwhelming for me, and I'm not a person who loves pre-cooked foods 2 or 3 days later, it's just not something that I love (my friends however, LOVE doing this!).  So, I had to think, how can I make meal prep work for me and my life/situation?  Firstly, let's get down to what I think meal prep is and what we 'think' it is. I think people believe it's ONLY for people who want to eat pre-cooked meals.. like cooking every one of their meals from scratch, having a LOAD of Tupperware containers AND being organised enough to have all the lids.....THIS ISN'T REALISTIC (I mean the lids bit.. literally no one is that organised hahaha).  Do you want to know what I believe? I believe that meal prep is whatever you can do in the kitchen to help you prepare for the week ahead. This can be anything from organising your meal planner, cleaning out your fridge, cleaning your kitchen, chopping a few veggies, making a few marinades  - it does NOT have to be as extensive as cooking every single meal.. but it CAN be (if that’s what suits you). So here are my 3 BIG TIPS that I use myself to make meal prepping work like a charm in my kitchen. Then I'm going to show you exactly what I did last weekend that made my meal prep super simple & completely stress free!   1. Slow It Down & Take It All In This is one for anyone who’s got any of my BARE Guides – this is so important! Taking your time to really look at the information, soak up all the knowledge, read through the recipes and understand how it all works can make a world of difference for your stress. I always point people in the direction of the resources because they are your best help when it comes to information that can help you along your journey. For example, BARE Lean has pages 31 and 31 dedicated to the most frequently asked questions about meal prep, and also has almost 10 pages worth of cooking resources to help when you’re in the kitchen. Start here, take it slow, take notes if you need. Make it work for you and how you’d like to move forward with meal prep.   2. Don’t Let It Consume You & Break Up The Effort One thing I wanted to keep for meal prep was my weekends! I first tried to meal prep everything on a Sunday, but found myself feeling like I was losing the last day of the weekend where I get to spend with Mitch or my family (or my cute little niece!).   Fridays: I meal plan, I write out all the meals I’d love and a shopping list to attach (usually it’s a very simple one, with just fresh fruit and meats). I love having the BARE Lean portal so that I can have two tabs open, my recipes and then the planners. I write my meals in the planner and do the shopping list at the same time – super easy! Saturdays: If I’ve forgotten to meal plan on Friday, I’ll do it Saturday morning haha! I then will go grocery shopping in the morning, come home and quickly throw everything into the fridge/away into the pantry and then call it a ‘future Leah problem’ and slowly back away from the kitchen (it works wonders haha).   Sundays: Sunday morning I’ll get up, quickly lightly prepare some of the recipes I’ll be making from Monday to Wednesday, or any of the foods that I’m making in bulk (i.e pasta sauces etc). Wednesdays: If I need to pop to the shops again for things I’ve forgotten or change of mind, then I’ll do it Wednesday after work! That way I can grab new ingredients, and prep anything I need to for Thursday, Friday and Saturday (but it’s no longer than 1 hour and I’ll do it while I’m waiting for dinner to cook, nothing special!)   3. Keep It Simple There is no need to have something different every single day, so don’t feel bad for having the same breakfast if you’re a creature of habit, or the same lunch/dinner. Again, it’s up to YOU! If you’re someone who doesn’t want a long cooked breakfast, choose a simple recipe like PB on toast (bare lean!) or something like an overnight oat, that you can prepare and leave in the fridge for a grab and go. Remember, whatever suits you!   My Go-To Strategy Last Weekend Okay so now we’ve got those fabulous tips out of the way, let’s get into what I did last weekend! Here is a screenshot of my planner..   As you can see, VERY simple breakfast, lunches and snacks. I do this because I’m typically at work, I don’t want to heat up food and I’m always in a rush in the morning so I don’t want to cook things – so this works absolutely perfect for me. As for dinner, I have something different every night but below you will see how I prep for those meals!   My Prep List: TUNA SALAD: Chop veggies (not tomatoes or anything ‘soft’) for salad. Get tuna cans and rice packets ready. BIRTHDAY CAKE SLICE: Make this into muffins, portion out 6 for the week and freeze the remaining for a grab and go next week or the week after. GLAZED PORK: Marinate meat. CHICKEN SCHNITZELS: Crumb chicken, if you can make in bulk – then do that! CARBONARA: Instead of chopping veg, I’ll pop all ingredients on a bowl, ready to be cut on the night (minimal effort here, but saves me rummaging through the fridge for ingredients! I don’t cut anything that’s more than 2-3 days because it’s hard to keep as fresh as possible (that doesn’t mean you have to do the same, it’s absolutely fine to cut for 4-5 days in advance, but I’d prefer to shorten that time). MONGOLIAN BEEF: Marinate Meats. Now, as you can see this is for Thursday – So I will marinate it and pop it in the freezer and take out Thursday morning. This isn’t necessary – but I don’t like leaving uncooked meats in the fridge for more than 2-3 days.   So as you can see, I’m not fully making anything! Just small, easy steps that will help me minimise time spent chopping and cleaning mess during the week, and way easier for me to get home and have a meal on the table in 20-30 minutes. THIS is why I love meal prep – because I found a way that it works for ME!   How Can You Apply It? Each time you look at your BARE Meal planner, just think ‘how could I make this meal eaiser for me to cook when it comes to dinner-time” – that way you can be less overwhelmed during the week, feel WAY more organised and then you can slowly slowly build on that momentum. OR, you can ditch any sort of meal prep all-together and just smash out every meal you like on a daily basis – you do YOU!   I hope this helps and gives you a small insight into how I make meal prep work for me, and that it helps you in the kitchen in the coming weeks! Don’t forget we have the BARE challenge coming up on November 2nd that you could put your new meal prep skills to good use! WOOO!! You can find more information about the challenge HERE.   LOVE LEAH XX      
Leah Itsines in her gym in Adelaide, South Australia
6 Ways To Mix Up Your Routine
We all know around weeks 4-6, a little mental hurdle pops up during ANY new regime. You're feeling a little bit unmotivated, a little bit bored, a little bit meh.. and trust me, I know this feeling 150%.  So what should you do when this happens? 🎉 SHAKE. THINGS. UP. 🎉 So here are my 6 BIG TIPS on how you can mix up your routine to feel MOTIVATED and FAB again on your journey! TIP 1:  Wake Up Earlier! No snoozing your alarm. Get up and get active earlier! Whether that's a workout first thing in the morning, or a neighbour hood walk while the sun rises.. you would not BELIEVE how good it will feel for your motivation!  And if being physically active first thing in the morning isn't for you.. that's okay! Try being mentally active instead! Have a morning cup of coffee or tea while the sun rises, read for half an hour before you get ready for work, anything you like! Sometimes the mind just needs a change of scenery or routine. Whether you're being active, or just taking some me-time in the morning, it will set up your whole day in a positive frame of mind and you will absolutely love it!! As well as waking up earlier, do your absolute best to get out of bed BEFORE you scroll through your phone (because we all know the deep hole you can fall into of watching peoples stories or aimlessly scrolling....1 hour later you're still doing it!) so jumping out of bed, getting changed and THEN you can check your phone.  TIP 2:  Try New Meals By this point you have probably picked your most comfortable-to-prep meals and have likely found yourself in a meal-prep rut. Like sometimes I go WEEKS really loving tuna.. so I end up with majority of my meals including tuna. Which is completely fine (ps. garlic and chilli tuna mixed is LIFE), but then I wonder why I get bored after 3-4 weeks of it hahaha!  You could be doing it without even realising it!! Are majority of your meals chicken, over other types of protein? Are you favouring a specific salad recipe because its easy and familiar? Are all your snacks protein balls because you made them in week 1 and you know they're tasty? Familiar territory is SUPER easy, but it can get BORING without even realising it's the reason why you're feeling bored! We are only human.. once we find a recipe we LOVE, we tend to stick to it.. But my suggestion? Let's mix it uuupppp! Try planning at least 1 day a week to try something completely out of your comfort zone. Your routine and motivation levels will thank you for it later.. and who knows, you may fall in love with a new recipe!! TIP 3:  Change Your Workouts If you're not enjoying your workouts or feeling a bit bored by them, now's a good time to try something new! You don't have to change your workout schedule every day, but once or twice a week try something completely new! You may even find you enjoy something you never knew you did! There are so many yoga studios, pilates studios or HIIT gyms that offer a low-cost (or even sometimes free!) trial period where you can try out their classes! Ask a friend to come along with you for an added bonus, or go solo and join in with people embarking on their own fitness journeys! Or if group-fitness isn't your thing, something as simple as scheduling a new environment for your workout could do the trick! A walk around the neighbourhood, a beach-walk in the morning or in the afternoon, a visit to a local park or grassed area for a solo BARE Lean workout... it could make all the difference to your mindset around your routine!   TIP 4:  Prepare, Be Organised and Re-Focus! This is a thing you can ABSOLUTELY control! Prepare and organise your meals for the week, and seriously become best friends with your freezer to help you get ahead of your nutrition plan! If you're feeling a little lack of motivation in the kitchen and meal prep in containers is your thing.. get some new prep containers (if you're an organised QUEEEEEN, colour coordinate those bad boys!) and JUST WATCH how ORGANISED and BOSS you feel to jump into a new week of healthy eating! I swear it's like the equivalent of buying new activewear or downloading a new playlist 😂💪🏼 Making an effort to re-focus is something that can be SO powerful too! TRY THIS! When you wake up in the morning, SAY to yourself 3 times what your goals and intentions are for the day ahead. Things like 'I will make choices to look after my body today' 'I will be kind with my thoughts today' 'I will go into today happy and motivated to make positive decisions!'. Physically saying or writing down a goal of ours in the morning makes us feel more committed to seeing it through! To the brain, thinking something, and saying something are 2 different things... we naturally don't like to do things that are OPPOSITE to what we say.. so verbally committing to our goals can really work to re-focus!! 😊 TIP 5:  Be More Active In Your Day We all know exercise releases endorphins to make you feel happier and more motivated, so why not take every op to get yourself moving or doing something other than sitting! There are SO MANY WAYS to increase your daily exercise. Some of which include taking the stairs instead of the elevator, park further from your office and walk, or even walk to work! Stand at your desk rather than sit. Walk to get your lunch, or walk around the block after you’ve eaten lunch. Do a little dance while you're doing the housework - it all counts!! Any way that you can get your body moving and releasing those feel-good endorphins! TIP 6:  Challenge Yourself With Something NEW! There is seriously NO BETTER WAY to mix up your routine than by getting involved in a fresh new challenge! Have you signed up for our BARE 6 Week Challenge yet?! Because nothing says 'motivation' like knowing you can win 1 of 7 HUGE prizes just for being on your journey to reaching your goals! It all going down on November 2nd and you are SO invited!! Find all the details here! I can't wait to see you all smashing some SERIOUS goals!Leah x