Blog | Leah Itsines

The Scales Are Lying About Your Weight Loss Progress!
The Scales Are Lying About Your Weight Loss Progress!
Somehow there is a HUGE belief that the number on the scales will define your happiness, health, success and will solve your problems. When it absolutely doesn't. Infact, the scales lie¬†about our weight loss progress every day! On morning, I weighed 71.3kg, got my period, and weighed 73.1kg the very next morning. Did I put on 1.8kg overnight? Unlikely. More recently, I weighed 68.9kg one morning, peed, and then weighed myself directly after and was 68.4kg ūüėāūüėā CRAZY!!! But do you know what‚Äôs even crazier? How much we RELY on the scales to determine our progress!¬†Women‚Äôs weight fluctuates SO much. It'd be CRAZY to rely solely on the scales! Here's another fun fact for you about how the scale is lying about your progress... ¬† ¬† Did you know that muscle weighs more than fat? Like as in 1¬†kilo of fat does NOT equal the same amount of kilos¬†in muscle? Weird, right?! What that means is you could be smashing your workouts and nutrition, getting leaner, fitter, stronger & more confident.. losing fat and gaining some amazing strength.. and your scale¬†will have NO idea how to determine the difference between your new muscle and fat.. so it‚Äôs only going to show you the TOTAL number! And because fat weighs less than muscle, the scale can show that you've even INCREASED weight when you've actually DECREASED fat. Talk about a let-down by the time it comes to weighing-in! Thousands of women have been in contact with me while doing BARE Lean and saying that sometimes the scales haven‚Äôt moved in weeks for them, but the physical measurements of their body have GONE DOWN ‚¨áÔłŹ by huge amounts!! ¬† ¬† There has to be less of a focus on the number, and more about how you FEEL!¬†But how do we do this and be able to track our progress? As women, we have to find ways to place more focus on goals that DON'T involve the scales ‚Äď wins¬†that are completely in our control and will make us genuinely HAPPY! I call these non-scale goals and I absolutely LOVE measuring them. ¬† Here are my non-scale goals: To fit into a smaller size of clothing (my old clothes!!) To FEEL stronger in the gym (progression in my exercises) To FEEL good in a bikini (just to comfortably lounge around in) To FEEL lighter on my feet / leaner To FEEL more confident in my own skin & clothes To FEEL like I have more energy each day ¬† These are my personal wins and I honestly know they will make me FEEL SO HAPPY when I reach them!! I can't stress enough, it's not about WEIGHT or the number on the scales.. that number is just a unit of measure.. and it loves to flat lie to our faces! So write down your new FEEL-GOOD non-scale goals¬†and whatever they are.. track THEM and measure your progress on what¬†REALLY matters during your journey! Just last week I grabbed a pair of jeans that used to fit so damn snug, put them on again and they FIT, It was such a great feeling! And after sharing that win with you all, so many of you are trying on clothes that you hadn‚Äôt in a while, using that as one of your non-scale wins and are now LOVING your journey because of it! All by changing your mindset!! ūüėćūüĎĖ ¬† ¬† ¬† So share THIS.. share your¬†non-scale wins and CELEBRATE THEM because THOSE are the ones that matter! ūüíõ Remember that weight loss doesn‚Äôt mean you can‚Äôt go out with your friends, that you can‚Äôt have cake at your friends birthday, that you have to say no to social events and weigh yourself every day to make sure you're on the right track‚Ķ. weight loss means being consistently mindful of your choices, keeping your activity levels up, hydrating, tracking the¬†wins over time that MATTER and continuously looking for ways to grow mentally along the way. THIS is why I created BARE Lean... because this journey¬†isn't just about getting leaner! I wanted to create a product that gives you ALL the tools you need on your weight loss journey (the ones that matter!). So I created an online platform where you can track¬†the changes¬†to¬†your¬†energy levels, stress levels, mood, body measurements and upload your progress photos! I know how AMAZING it will be for you all to see those changes flourish over time! ūüí™ūüŹľ If you EVER have any questions about how I may be able to help you, PLEASE reach out because I am here for you!¬†ūüíõ ¬† I hope you enjoy the rest of your week and I can't wait for us to celebrate our non-scale wins together¬†ūü•į Leah xx ¬† ¬†
8 Tips That'll Get You Meal Prepping & Freezing Like A PRO!
8 Tips That'll Get You Meal Prepping & Freezing Like A PRO!
Meal prep is something that is seriously a LIFE-SAVER! But who says you ONLY need to meal prep for a few days ahead? Why not MORE!?¬† Freezing whole meals or individual ingredients is an AMAZING way to save money, time AND reduce your food waste in the kitchen. Want to know the secrets to meal prepping with your freezer that your mother probably didn't tell you? Here are my 8 BIGGEST tips that will absolutely turn you and your freezer into a meal prep machine!!¬† ¬† ¬† 1.¬†STOP BEING AFRAID OF YOUR FREEZER The freezer is great to store excess ingredients and meals when you cook in bulk or have leftovers. This is a great time-saver for weeks where you‚Äôre not as prepared or things don‚Äôt go to plan, and helps to reduce waste. I love making extra burger patties, sauces, meatballs, marinated meats and freezing them to use later. You never know when you'll need to whip up something quick!! ¬† ¬† 2.¬†PRE-PORTION BEFORE YOU FREEZE I always freeze my meals in single or double portions. This way, you can pull out only what you need and minimise wastage. If you freeze in large batches, you have to thaw the entire batch, which makes it super difficult if you're just wanting a single serve for whatever you've frozen!¬†Alternatively, if you freeze a sauce where you'll make multiple meals out of it, freeze in batch quantities that you would meal prep in. ¬† ¬† 3.¬†LABEL AND DATE Write what the meal is and the date that it was cooked on anything you put into the freezer.¬†It‚Äôs the worst when you‚Äôre trying to work out what‚Äôs in the container and you defrost the wrong thing! ¬† ¬† ¬† ¬† 4.¬†COVER WELL Always cover or tightly wrap your food to make sure it doesn‚Äôt get freezer burn (the icy bits!). I freeze in reusable containers with an airtight lid or reusable freezer bags with a resealable zip. ¬† ¬† 5.¬†ROTATE! Every month or so, do a check inside your freezer. This way you never freeze and forget! Rotate your freezer every so often and plan meals around what you already have.¬†I can't tell you how many days I have¬†not known what to cook, only to look in my freezer and instantly feel relieved! ¬† ¬† 6.¬†KEEP TABS OF YOUR FREEZE-TIMES Storage times of foods in the freezer differ, so make sure you keep on top of what‚Äôs in there. Each month, I like to go through my freezer and see what I‚Äôve got and then plan meals around those ingredients. This system ensures nothing is pushed to the back and forgotten about. ¬† FOOD FREEZING TIME Soups 3 months Vegetables 4-6 months Raw Meat / Poultry 4-6 months * Cooked Meat / Poultry 2-3 months Raw Fish 3 months * Cooked Fish 1 month Egg Items 1-2 months * Sauces 4-6 months Fruit 3 months Muffins 1-2 months * Breads, Wraps, Pizza Bases 3-6 months Pastries 1-2 months Herbs In Oil, etc 1-2 months ¬†* can be longer but I prefer to rotate quicker than this ¬† ¬† 7. THAW YOUR FOOD SAFELY DON‚ÄôT DEFROST ON THE COUNTER Bacteria can grow in the ‚Äėdanger zone‚Äô which is anything above 5 degrees up to 60 degrees Celsius¬†(which includes room-temperature) so it‚Äôs best not to defrost your items on your counter-top. When you‚Äôre preparing a meal, try not to leave your meats on the bench for any longer than 2 hours (i.e. if you need to duck-out halfway, put the perishable items in the fridge before you leave). THAW IN YOUR FRIDGE! The safest way to defrost anything is in the fridge overnight. Alternatively, you can defrost in the microwave on the defrost setting. However, this can quickly bring meat into the ‚Äėdanger zone‚Äô, so if you‚Äôre going to do this, cook the meat immediately once you‚Äôve thawed it. ¬† ¬† ¬† ¬† 8.¬†KNOW HOW TO REHEAT When it comes to reheating food, the general rule of thumb is to reheat in the same way it was originally cooked. For example, reheating a pizza in the oven (where it was originally made) will have a better texture, compared to heating in a microwave which will make it soggy. If you only have a microwave, the way you reheat is still important. If you‚Äôre heating more than 1 type of food, i.e. rice, vegetables and meat, then consider staggering the heating process. Meat will take longer to heat than rice, so you‚Äôll need to put this in first, followed with vegetables and grains, so everything is ready at the same time. It‚Äôs a good idea to spread everything out on the plate to ensure even heating. You may also want to cover food with a damp tea towel or a microwave food cover to create steam. This will help prevent your food¬†from drying out. ¬† ¬† So there you have it! How to meal prep like a BOSS, become best pals with your freezer¬†and absolutely smash¬†through your BARE Lean week with confidence. I hope you're all as excited as I am to head into another beautiful week, with your freezers now as stocked up as mine!! ¬† Leah xx ¬† ¬†
Leah Itsines calm and stretching on a jetty with ocean water behind in Adelaide, South Australia
Why It's Important To Let Your Body Recover & How To Plan Your Rest Day!
Are You Looking After Yourself When It Comes To Recovery?¬† When starting a new routine, you NEED TO REMEMBER TO TAKE SOME TIME TO REST (lol yeah I know what you‚Äôre thinking) but it is important.. your body needs it! ‚ú® Rest days are boring when you're in a fab routine, BUT your body needs time to recover, repair and refuel ūüí™ūüŹľ Don‚Äôt feel bad about ‚Äėdoing nothing‚Äô - your body will seriously be thanking you for it ‚úÖ So what can your rest day look like? ¬† ¬† REST DAYS CAN LOOK LIKE: AN ACTIVE REST DAY Going for a light walk for some sunlight! MEDITATION DAY Focus on your mind-health and try some meditation! A STRETCH DAY A day to focus on stretching properly, without rushing! GET OUTDOORS & EXPLORE Go to the beach, go to the markets, go to an art gallery, etc. Keep your body and mind active, wander and explore! ¬† I honestly think I originally hurt my back in the beginning because I was training twice a day, without any days off (I was a personal trainer and I bloody loved to train!) and NO stretching!! I definitely know within that I didn‚Äôt give my body a chance to properly recover, which is what made my back give in. SO moral of the story.. LOOK AFTER THAT BODY! Book in your workout days, but book in your rest days too ūüíõ ¬† These are the types of things I teach my wonderful BARE ladies as part of their¬†BARE Lean¬†Guides. Have you tried it yet?¬†Click here¬†and sign up for¬†a¬†completely free¬†7 Day BARE Lean Trial¬†and we can smash this week together! Leah x
How To Start On The Right Track With Your Weight Loss Journey
How To Start On The Right Track With Your Weight Loss Journey (plus my favourite journey kick-starter recipes)
Starting on the right track can be tough!¬†ūüėį Motivation¬†comes and goes.. You have days where the motivation is high, and other days when you can‚Äôt be bothered doing anything. ‚Ā£‚Ā£Something I have learnt on my own journey is that starting on the right track is about building good habits, encouraging self-discipline and most importantly, understanding that you'll need to get outside your comfort zone every once and a while!¬† Think about it like this... Just like you brush your teeth in the morning, it‚Äôs not motivation that does that for you, it‚Äôs discipline. That act or behaviour is instilled in you that it's a good thing you should be doing everyday. ‚Ā£‚Ā£Just like you book an appointment with your hair dresser, it‚Äôs not motivation that gets you there, it's disciple. You were taught that if someone is waiting on you, it would be wrong to not show up.‚Ā£The same goes for eating well and exercising!¬†It should be¬†a PART OF YOUR DAY. So book it in. Write it in your diary. Schedule it on your phone's calendar. Just like you would an appointment or a reminder to pay a bill. Don‚Äôt skip out on yourself or wait for motivation to hit you. TRAIN it in yourself that THIS (whatever it may be) is going to make me feel GOOD¬†ūüėĄūüí™ūüŹľ This mindset was especially important for me while I progressed through my weight loss journey. Scheduling¬†in time where I can prepare my meals, some time to exercise, to stretch, to take Wally for a walk in the sunshine, etc. All the time that make me feel GOOD while¬†on my journey. It's completely normal at first to somethings feel challenged in your new routine because it‚Äôs something different to your usual day-to-day.. but trust me.. that is where the fun happens!! If you‚Äôre struggling or stuck at the moment, absolutely join me on¬†my journey with BARE Lean. Because this guide isn't just about getting leaner, but it actually gives you ALL the tools you need on your weight loss journey. Including taking out all the stress of counting calories (because we do it all for you so you never even have to look at calories!). It also¬†gives you a platform to track¬†the changes¬†to¬†your¬†energy levels, stress levels, mood, body measurements and progress photos too!¬†ūüí™ūüŹľ You can¬†read more about BARE Lean here.. BUT in the meantime, how about some of my¬†favourite recipes that'll kickstart your healthy weight loss journey?! I hope you love them as much as¬†I do ūü§§ūüí™ūüŹľ Here we go!!¬†‚¨áÔłŹ‚¨áÔłŹ ¬† ¬† My All-Time Favourite Healthy Spin Crunchy Chicken Tenders ¬† ¬† For The Most Incredible Taste & Colour! Red Curry Fish Cakes with Noodle Salad ¬† ¬† Amazing For Family Dinners Zucchini and Tuna Slice ¬† ¬† The Ultimate Snack Lamington Protein Balls ¬† ¬† My Go-To For Weekday Lunches Meal-Prep Sesame BBQ Chicken with Lemon Yoghurt Dressing ¬† ¬†
Leah Itsines overlooking city views on a hill at Mount Osmond, Adelaide, South Australia
How You Can Change Bad Habits & Achieve Your Goals NOW
Trying to change habits is something that we have all danced with at one point or another.. and the dance always tends to go the same way... We set big goals that are only ever really achievable months or even years down the track, and then proceed to get upset when we're not able to achieve them.. say..¬† tomorrow. Haha sound familiar? It's okay, I'm guilty of it too! If I had a dollar for every time I had let myself down as a result of setting an unattainable goal... I noticed the pattern of this whole dance not long ago, and ever since then, I made sure I set myself healthy achievable goals.¬† BUT.. do you want to know the REAL method to how I drastically changed my habits?! I changed how I THOUGHT about it. I started thinking about the things I wanted to ADD to¬†my life, rather than the things I wanted to take out. ¬† What do I mean by this? ¬† ¬† By replacing¬†negative ‚ÄúI‚Äôm going to stop doing this‚ÄĚ statements with some actionable, POSITIVE statements, it changes the way your mind¬†will process the new habit you're trying to implement! EVERYTHING is about mind over matter! By re-training the thought process around your habits, it will make it¬†so much easier for you to fill your life with positive thoughts and habits you can be proud of! ¬† So try this: Replace¬†‚ÄúI‚Äôm going to stop drinking coffee‚ÄĚ with ‚ÄúI‚Äôm going to drink more water through the day (so I don‚Äôt need so much coffee!)‚ÄĚ. Replace¬†‚ÄúI‚Äôm going to stop eating junk‚ÄĚ with ‚ÄúI‚Äôm going to plan out my meals so I have a filling dinner organised at night (so I don‚Äôt feel hungry/bored for a 9pm snack!)‚ÄĚ. Replace ‚ÄúI‚Äôm going to stop going to bed late‚ÄĚ with ‚ÄúI‚Äôm going to plan to read in bed at 8pm for an hour (so I‚Äôm already in bed and feel ready to go to sleep at 9pm!)‚ÄĚ. ¬† The reason I build these additions around healthy habits¬†is because they will be more likely to stick that way, AND I don't feel like I'm missing out. You‚Äôll slowly move towards what you want, and more importantly.. STAY there. I would have to say my¬†BIGGEST¬†tip¬†for¬†changing habits sustainably is this.. Don't try to change everything at once!! Have you ever had the "new week new me" mentality, tried to change 10 things at once and then wondered why you felt so exhausted after a few weeks? I bet you¬†found yourself reverting back to old habits very quickly¬†after that.¬†Am I right? This is why I always¬†think slow and steady wins the race.. ESPECIALLY when it comes to forming new habits for the LONG-TERM! So try this for your week. Write down 1 thing this week that you¬†want to ADD into your life, and work to accomplish¬†that 1 thing¬†this week. Then, you can re-evaluate how you went after the week is over. Ask yourself.. Does this new addition need more nurturing in¬†my mind and within¬†my routine.. or am I ready to plan for a new addition next week? Remember, practice ADDING to your life, and you will always have the skill to foster new positive habits easily! These are all things that I teach my wonderful BARE ladies as apart of their BARE Lean Guides. Have you tried it yet? Click here and sign up for¬†a¬†completely free¬†7 Day BARE Lean Trial and we can smash this week together! Leah x ¬† ¬† ¬†
What's The Difference Between BARE Lean & Regular BARE or Vegetarian BARE?!
What's The Difference Between BARE Lean & Regular BARE or Vegetarian BARE?!
Hey guys, I'm so pumped¬†that¬†BARE Lean¬†is now LIVE and I can't wait to show you what we have in store for you!! Below are some of the answers to some of the questions I've been getting lately around the difference between BARE Lean and Regular or Vegetarian BARE, which we have out now. I hope this helps! What Is BARE Lean? BARE Lean is an individually tailored guide designed to support you in your goal of feeling leaner, fitter, stronger and more confident within yourself. Using your age, height, weight and sex, we provide you with an individually tailored guide with 120+ recipes that have been portioned specific to your energy and macronutrient needs.¬†¬† What does BARE¬†Lean include? 120+ NEW recipes exclusive to BARE Lean 30+ exclusive BARE Lean workouts and workout demonstration videos Interactive online progress and accountability trackers 12 weeks of pre-filled weekly planners and shopping lists, as well as an interactive, downloadable and customisable weekly planner and shopping list to make your own¬† Online chat support, a web based discussion forum and access to our official BARE Facebook community group, which allows you to interact with thousands of women on their own BARE journey‚Äôs Ingredient swaps and alternatives to cater for allergies, intolerances and food preferences Educational tools and resources What is the difference between BARE Lean & Regular BARE? BARE Lean is an individually tailored nutrition guide that takes into account your age, height, weight and sex, to provide individually tailored portioned recipes to support you in your journey to feel leaner, fitter, stronger and more confident within yourself.¬†A weight loss factor has been applied in these calculations¬†to place you in an energy deficit to support you in your BARE Lean journey.¬† BARE Lean also includes 30 workouts exclusive to the guide.¬†These will help you meet the exercise recommendations to support you in your journey of becoming leaner or achieving healthy weight loss.¬†¬†BARE Lean also comes with a journey/accountability web app portal,¬†specific to the BARE Lean guide. The BARE Guide regular and the BARE Guide vegetarian are designed using the Australian Guide to Healthy Eating, making them general healthy eating guides. ¬† Join me on¬†my¬†journey with BARE Lean!¬†¬†Why? Because as you can see, BARE Lean isn't just about getting leaner, but it actually gives you ALL the tools you need on your weight loss journey. Including taking out all the stress of counting calories (because we do it all for you so you never even have to¬†look¬†at calories!). It also¬†gives you a platform to¬†track¬†the changes¬†to¬†your¬†energy levels, stress levels, mood, body measurements and progress photos too!¬†ūüí™ūüŹľ If you have any other questions, feel free to email us at info@leahitsines.com.au or alternatively check out our FAQ page here Additionally if you want to kickstart¬†a BARE Lean 7 day free trial,¬†click¬†here! Leah xx
Everything You Need To Know About BARE Lean Guide!
Everything You Need To Know About BARE Lean Guide!
What Is BARE Lean? BARE Lean is an individually tailored guide designed to support you in your goal of feeling leaner, fitter, stronger and more confident within yourself. Using your age, height, weight and sex, we provide you with an individually tailored guide with 120+ recipes that have been portioned specific to your energy and macronutrient needs.¬†¬† What does BARE¬†Lean include? 120+ NEW recipes exclusive to BARE Lean Individually tailored portions to YOU and YOUR energy requirements 30+ exclusive BARE Lean workouts and workout demonstration videos Interactive online progress and accountability trackers 12 weeks of pre-filled weekly planners and shopping lists, as well as an interactive, downloadable and customisable weekly planner and shopping list to make your own¬† Online chat support, a web based discussion forum and access to our official BARE Facebook community group, which allows you to interact with thousands of women on their own BARE journey‚Äôs Ingredient swaps and alternatives to cater for allergies, intolerances and food preferences Educational tools and resources What is the difference between BARE Lean & Regular BARE? BARE Lean is an individually tailored nutrition guide that takes into account your age, height, weight and sex, to provide individually tailored portioned recipes to support you in your journey to feel leaner, fitter, stronger and more confident within yourself.¬†A weight loss factor has been applied in these calculations¬†to place you in an energy deficit to support you in your BARE Lean journey.¬† BARE Lean also includes 30 workouts exclusive to the guide.¬†These will help you meet the exercise recommendations to support you in your journey of becoming leaner or achieving healthy weight loss.¬†¬†BARE Lean also comes with a journey/accountability web app portal,¬†specific to the BARE Lean guide. The BARE Guide regular and the BARE Guide vegetarian are designed using the Australian Guide to Healthy Eating, making them general healthy eating guides. Please note, BARE Regular & BARE Vegetarian are NOT individually tailored. I don‚Äôt live in Australia, can I still purchase BARE? Absolutely!! BARE Lean is available world wide so everyone can enjoy it. How much will BARE Lean cost? BARE Lean will cost $149.97 AUD. Please note, this is a once off payment and BARE Lean is NOT a subscription.¬† How long do I have¬†access to BARE Lean for? With BARE Lean¬†you receive lifetime access!¬† I have tried so many programs before, what makes BARE Lean different? The BARE Lean guide is an individually tailored nutrition and workout guide that has taken into account your age, height, weight and sex, to provide you with individually portioned recipes to support you in your journey to feel leaner, fitter, stronger and more confident within yourself. BARE Lean provides you all the tools and support you need in your journey towards your goal. These include 30 exclusive BARE Lean workouts to help you meet the your exercise goals as well as access to our new online web-app where you can track your progress measures (this new accountability feature that will absolutely amaze you!).¬†¬† Are there models in BARE Lean? No, there are no models in the BARE Lean guide, instead we have designed the recipes to meet your individual energy and macronutrient needs to support your goals. You just need to select breakfast, main meals and snacks, as recommended in the guide, to ensure you are eating to meet these requirements. What equipment will I need for the BARE Lean workouts? The BARE Lean workouts use minimal equipment, including dumbbells, skipping ropes and resistance bands, however, you can choose to do body weight exercises if you do not have access to this equipment. ¬† ¬† So what are you waiting for?? Join me, and start your BARE Lean Journey!¬†Because as you can see, this guide isn't just about getting leaner, but it actually gives you ALL the tools you need on your weight loss journey. Including taking out all the stress of counting calories (because we do it all for you so you never even have to¬†look¬†at calories!). It also¬†gives you a platform to¬†track¬†the changes¬†to¬†your¬†energy levels, stress levels, mood, body measurements and progress photos too!¬†ūüí™ūüŹľ If you have any other BARE Lean questions, be sure to let me know via my contact form or info@leahitsines.com.au Additionally if you want to kickstart your BARE Lean 7 day free trial, click¬†here! Leah xx
FREE Mini BARE Lean Workout
FREE Mini BARE Lean Workout
BARE Lean is LIVE and making absolute waaaaves with the community!! BUT¬†if you're wondering how brutal I am when I designed the workouts in the guide.. how about a mini BARE Lean workout to get your blood pumping! (yeah sorry in advance hahaha¬†ūü§™) ¬† FULL BODY & CARDIO** - use weights with these exercises (if you have) Round 1 15 squat and press**50 skips20 walking lunges**50 skips15 push ups50 skips20 jump squatsRound 240 ab bikes40 mountain climbers15 leg raisers** (weight held above chest)40 mountain climbers12 side rasiers**40 mountain climbers15 goblet squads** REPEAT Round 1 & 2. Finisher 1 minute high plank1 minute or 15 burpees (chest to ground) I hope you love the workout.. I am SO EXCITED to smash¬†this week with BARE Lean! Lot's of love,¬†Leah xx
What I have Been Doing On My Weight Loss Journey So Far!
What I have Been Doing On My Weight Loss Journey So Far!
I thought I'd talk more about my "weight loss" journey with BARE Lean so far a little more so everyone can get an understanding of what I'm doing right now.¬† Firstly, yes I'm on a "weight loss" journey myself, but please don't feel like for a second is about the "weight" on the scales, in fact it's not really about weight at all, that's honestly, just a number on the scales and to be honest, it's just the easiest way I know how to communicate the journey I'm on to YOU. For me, this journey is about how I FEEL more than anything.. Which is why every fortnight I have been checking in on my "non-scale goals". So you're probably wondering what I've actually been DOING so far on my weight loss journey, which I've broken down below along with my "non-scale goals" as a tracking measure overtime.¬† FOOD It's no secret I have been eating from my very own BARE Guide.¬†The BARE Guide¬†is an online healthy eating guide, that is designed to allow women enjoy all of their favourite foods and get the results they want.¬†I've always believed that healthy eating doesn‚Äôt need to be complicated or boring. BARE teaches you how to enjoy a balanced and healthy relationship with food without restriction. With over 120 recipes, flexible weekly planners and an abundance of educational resources, BARE focuses on taste and ease just as much as nutrition. From burgers and curries to pancakes and banana bread, each recipe is quick, easy and, most importantly, super delicious! I've worked with an in-house dietician to ensure BARE gives your body all the daily macronutrients your body needs to thrive. EXERCISE Again, It's no surprise that I can't really do a lot in terms of exercise right now as I'm still recovering from my back injury. However, I've been trying to walk for 30 minutes a day, at least 5-6 times a week in conjunction with my rehab exercises. It's super important to be active throughout the day so you can increase your overall activity levels, which helps you burn more energy. This in conjunction with eating from BARE, has really helped me progress so far. I recommend being active or working out for at least 30 minutes a day, 5 days a week. ¬† MY NON-SCALE GOALS To fit into a smaller size of clothing (my old clothes!!) To FEEL stronger in the gym (progression in my exercises) To FEEL good in a bikini (just to comfortably lounge around in) To FEEL lighter on my feet / leaner To FEEL more confident in my own skin & clothes To FEEL like I have more energy each day I can't stress enough, it's not about WEIGHT or the number on the scales.. That's just another unit of measure. Whatever your goals are.. Add them to your "non-scale goals" so you can track them and measure your progress over your own journey.¬† CAN I USE THE BARE GUIDE FOR WEIGHT LOSS? The short answer is YES, absolutely! Whether your goal is weight loss or weight gain, my BARE Guide is suitable for you. BARE is tailored to the Australian Dietary Guidelines and the Australian Guide to Healthy Eating, and this ensures you are getting the correct balance of the core food groups to achieve good health. For the average person, the key to weight loss or gain is not in the¬†types¬†of foods consumed, but the¬†amounts. For example, if you are an athlete who does heavy weight training, your protein needs will be higher compared to the general population. If you are trying to lose weight and feel the BARE meals are too big for you, you may need to tweak the portion sizes to be a little smaller and to better suit your requirements. If you are trying to gain weight (or you‚Äôre an athlete who does heavy weight training),¬†you may need to adjust the portion sizes to be bigger and to better suit your nutritional needs. Ultimately, only YOU know if you‚Äôre eating too much or too little at each meal. The best way to eat the correct amount for you is by paying attention to your body‚Äôs natural cues and listening to your hunger needs. This doesn‚Äôt mean you should go wild and scoff your face with food after a big workout ‚Äď it just means eating intuitively and in moderation. And, of course, exercise is another key ingredient to achieving your health and fitness goals. I hope this helps answer your questions! If you do have any other questions please send them through to info@leahitsines.com.au. Join the BARE Guide Community and start your healthy eating journey today. With over¬†120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, BARE Lean¬†makes healthy eating easy, sustainable and, most importantly, delicious!! I hope BARE¬†Lean can help you achieve your goals, whatever they may be too! Leah x ¬†
5 Ways To Increase Your Daily Exercise
5 Ways To Increase Your Daily Exercise
While healthy eating is important for a balanced and healthy lifestyle, exercise also plays a pivotal role. In my BARE Lean Guide, we recommend you're moderately active and enjoy 30 minutes of exercise a day. Exercise should include a combination of strength, flexibility and cardiovascular training. It's not about crazy long workouts in the gym every day, it's about moving your body in an enjoyable manner. Keeping yourself fit works wonders for your mental and emotional well being.¬† Just like with healthy eating, you need to find a REALISTIC approach to exercise that suits YOUR lifestyle.¬† Here are some of the ways I like to move my body on a daily basis.. To much of your surprise, none of them are in the gym. 1. Take the stairs instead of the elevator. Take the option of getting your heart rate up and using the stairs at work, trust me.. You'll be surprised as to how beneficial this would be. 2. Park further away from work & walk 5-10 minutes extra to the door. Again, another great option to get your heart rate up and enjoy a small walk to & from work to your car. 3. Standing at your desk vs. sitting Effectively by standing at your desk, instead of sitting your body burns more energy, which allows this to count as being more active. 4. Walk your dog in the morning or night This is a great way for you to get out of the house with your partner and get some fresh air with your dog. I know Mitch and I will be doing this every night as soon as Wally is able to be walked.¬† 5. Do the house work You'd be surprised by how many ladies in our BARE Guide community have been losing extra body fat by just doing the house work each week and eating healthy. This is one that doesn't seem like much, but really.. Doing the housework allows you to be quite active. There are many other ways in which you can get your daily exercise up, however, these are the 5 that are most realistic to ME. It's important you do things that make YOURSELF happy and suit YOUR schedule. Give these a go and embrace being more active each and every day, as your body, mind & soul will feel good! If you‚Äôre struggling or stuck at the moment, join me on¬†my¬†journey with BARE Lean. Because this guide isn't just about getting leaner, but it actually gives you ALL the tools you need on your weight loss journey. Including taking out all the stress of counting calories (because we do it all for you so you never even have to¬†look¬†at calories!). It also¬†gives you a platform to¬†track¬†the changes¬†to¬†your¬†energy levels, stress levels, mood, body measurements and progress photos too!¬†ūüí™ūüŹľ Love always,Leah x ¬†
Stuck at home? My Tips On How To Stay Healthy While Home!
Stuck at home? My Tips On How To Stay Healthy While Home!
Are you working from home? or staying in for the next couple weeks? There is a few things that you can do to curb over-eating or mindless snacking during the day while at home.  I know, a little while ago we were sitting at our desks, wishing it was home time so we could rush home, eat some yummy dinner and relax, but now - staying home is a little more challenging then I had expected! I'm a serial snacker, so I needed to put some structure into my day to stop me from overeating.  My number one tip is....  MAINTAIN REGULAR YOUR EATING SCHEDULE! Simple, right? Maintaining your eating schedule as closely as you would at work is your best bet to curb snacking!  For example, the below is how I would typically eat at work, so I try to stick to these times for eating as much as possible.  BREAKFAST - 7AM SNACK - 10AM LUNCH - 1PM SNACK - 3:30PM DINNER - 6:30PM  Having these times set in place, you'll be less likely to graze on additional foods across the day. If you don't maintain regular eating, you are more likely to skip meals, overeat at the next meal or reach for choices that you typically wouldn't.  There are more ways to curb over eating and we've talked through them in #BARE essentials! If you're a BARE member, we have created an additional 40 recipe eBook that is an extension of your BARE Guide's. BARE Essentials is an additional purchase of $15 AUD for BARE Guide members only & utilises minimal & staple ingredients ONLY.. So YOU can stay healthy while at home, during this time. I hope this helps :)Happy cooking & stay safe everyone! Leah xx  
What Is BARE Essentials?
What Is BARE Essentials?
Hey Guys! I hope you're staying super safe and well.¬† I know how easy it can be to lose focus of leading a healthy lifestyle in unusual times like these, but it is so important now, more than ever, to focus on maintaining your physical, mental and emotional health as this is one thing that we can control and is going to keep us strong moving forward. I don‚Äôt want you guys to feel stranded with your healthy eating, particularly with the reduced access many of us have to certain food products.¬†So I thought what better way than to give you some more BARE recipes, using simple ingredients that you are likely to already have in your pantry, to cook while you are spending more time at home! We‚Äôve put together this BARE Essentials as an extension of the current BARE Guide and BARE Vegetarian Guide. The BARE Essentials contains¬†40 BARE main meal recipes that fit either Model 1 and Model 2, but instead of serving 1, they serve 4.Each recipe has a meat-based and vegetarian variation, so whether you use the BARE Guide or the BARE Vegetarian Guide, there is an option for you!¬†We also have a little freeze symbol that shows what can/cannot be frozen.¬†¬†Along with this, we have a few¬†included breakfast and snack recipe ideas. Once you have stocked your pantry, fridge and freezer with the staples,¬†you can then purchase your fruits and vegetables fresh as you need them or, as an alternative, use a mixed frozen variety ‚Äď depending on what is available to you. As you look through the guide you will notice I have included ‚Äėmixed vegetables‚Äô in some of the recipes, this leaves the option open for you to use whatever you have access to,¬†whether that is fresh or frozen. As for meats, your local butcher is often the best place to find what you need!¬†If you can‚Äôt find what you are looking for, consider a different cut of meat or swap for an alternative protein. The recipes inside are similar to the ones in BARE where they are not under 5 ingredients, however, you are able to access these ingredients easily.¬† What we¬†consider staples as:¬† Pantry:¬† Tinned tomatoes,¬†Tomato Passata (tomato puree),Tinned beans & lentils,¬†Oats,¬†Grains: (Rice, quinoa, couscous),¬†Coconut milk,¬†Tinned tuna,¬†Pasta.¬†Flour,¬†Breadcrumbs,¬†Stocks,¬†Sauces (i.e soy sauce, chilli sauce),¬†Oils & Vinegars (olive oil, sesame oil),¬†Spreads (peanut butter, honey, maple),Nuts and Seeds,¬†Dry spices,¬†Baking goods (sugars, powders),¬†Bread (Freeze before going stale!),¬†Onion,¬†Garlic,¬†Potato Fridge:¬†Meats,¬†Eggs,¬†Dairy (cheeses),¬†Sauces¬† Freezer:¬†Frozen fruit,¬†Frozen Vegetables ¬† Here are some more FAQ's that you might want to have a read of :)¬† Do I have to pay for BARE Essentials if I‚Äôve already purchased the BARE Guide or the BARE Guide Vegetarian? Yes, BARE Essentials is an additional purchase for all BARE Guide and BARE Guide Vegetarian members.¬† How much is BARE Essentials? The BARE Essentials eBook is $15 AUD. Can I use a discount code for this purchase? Unfortunately, no discount codes will work on this product. We understand that you have purchased the BARE Guide/s before and we have therefore priced BARE Essentials to account for this, at the small price of $15 AUD. Do you offer Afterpay? Yes, After-pay is available for those that live in Australia and are wanting to purchase BARE Essentials.¬† ¬† How many recipes are vegetarian / vegan? 3 recipes are vegetarian completely, however every single recipe has a vegetarian swap - which is awesome!¬† Are the recipes gluten free / nut free / dairy free? Nut free: 36 recipes¬† Gluten Free: 6 recipes (however many recipes with stock and soy sauce cannot be classed as GF, but 1 swap and it becomes GF)¬† Dairy Free: 19 recipes¬† Freezable: 25 recipes¬† Is this for BARE Guide members only? If I haven‚Äôt purchased the BARE Guide, how can I access BARE Essentials? Yes, unfortunately as BARE Essentials is a top up eBook of BARE Guide recipes, the recipes and content will only make sense for existing BARE members as they will be familiar with the BARE principles and models. If you would like to purchase BARE Essentials, you‚Äôll first have to purchase the BARE Guide and/or BARE Vegetarian Guide and familiarise yourself with the BARE concept and from there you‚Äôll be able to purchase BARE Essentials via our BARE Guide Facebook community group.¬† Can I get a refund? Unfortunately, as this is a digital product it is deemed used once opened. Please contact us with any questions before purchasing as we will not provide a refund once purchased. If you do accidentally buy two (web crashes etc) we will happily refund you the accidental additional purchase.¬† Are the calories provided for each of the recipes? Personally, I do not believe in counting calories, as it is time consuming and unsustainable. I therefore haven‚Äôt included the calories for each recipe. The BARE and BARE Vegetarian Guide recipes use the Australian Guide to Healthy Eating which means the BARE models provide the appropriate amount of each of the 5 core food groups each day to support optimal health.¬†¬† However, we DO have the macronutrients available for anyone who needs them. Please email leah@leahitsines.com.au with your order # and we can help you. Are there snacks in BARE Essentials? BARE Essentials has 40 main meal recipes, along with some snack and breakfast recipe suggestions, however no physical recipes for snacks.