We all know the benefits of leading a healthy lifestyle and I’m hear to show you 5 tips on how to make small changes to positively impact your life!

These changes will not only change your body but also your mindset!

  1. Workout – You could have guessed this would be number 1 on the list. Working out – even if it just 30 mins a day will keep your body healthy, muscles strong and keep you in a positive mind frame. Plus you’ll have a lean, fit & toned bod!
  2. Clean out your pantry – Healthy eating leads to a healthy body. Start small – make a few changes and make sure you progress each week. Changing your breakfast is a great start! Cleaning out your pantry and getting ride of processed & high sugar content foods is another great step.
  3. Fibre – Add more FIBRE to your diet and your body will thank you for it! Fibre in every meal will supply your body with vital nutrients it needs to allow your digestive system to work normally and more often. Fibre full foods include apples, almonds, broccoli and much more! It will also keep you fuller for longer.
  4. Water – Are you drinking enough water? 2-3 litres a day is an ideal goal (this will vary person to person, male to female)  Not only does it hydrate your body & skin it also flushes nasty toxins & will get rid that bloated feeling.
  5. You Time – YES! Make time for YOURSELF! Doesn’t matter what it is, massage, walk on the beach or reading! What ever you enjoy doing make time for it. This will clear your mind, help you feel relaxed & give you the energy you need!

I am all about creating a lifestyle you can maintain, one that is always achievable & I do believe in everything in moderation.

Feel free to contact me if you have any questions or would like some further help on creating your healthy lifestyle!

ng x

In this blog I simply want to highlight the importance of SUPPORT.

Having a great support network around you can really increase the likeliness of you achieving your goals along with making your life a lot easier!

I wanted to share a little bit of my Comp Prep journey with you to give you an insight on who I have in my support network.

Over the last 6 months I have been prepping for the IFBB Queensland Titles. I competed in the Bikini Novice division. I had the BEST time & loved every minute of comp day. I feel very honoured to say I placed 1st in my division! I know I could not have done it with out the support of 3 main people.


Just like any other Bikini Athlete I got myself a Coach. (Not just any Coach, I got the best in the business!) Mike Debenham, IFBB Pro (Pictured) I have learnt so much from Mike & I am forever grateful for his help & guidance. The support he gave me was truly appreciated.

Find someone who can tell you the honest truths, help educate you & take your training to the next level.


Through out my prep the biggest battle was keeping my mind strong. There were definitely days that were harder than others & I am fortunate enough to have a very supportive partner (Josh) who helped me through those tough days.

Being a Personal Trainer my mornings already start quite early add comp prep on top of this & I’m awake at 3am. (I always do a cardio session to start the day & then my workday starts at 5:30am)

Obviously this makes for a long day, training for my comp & being as busy as I am with work meant Josh & I got less & less time together. We planned our time well due to this & I cannot thank him enough for the help he provides me with. (Including meal prepping for me)

Having the support from family & loved ones is vital. Sit down with them, talk to them about your goals & ASK for their support.


My work life is crazy & I am extremely fortunate to have a supportive mentor. Coby pushes me to better myself everyday, not only in my sport but in my work as well. It’s really great to have someone like him who understands the amount of time I put into my sport & can teach me how to balance both.

Tell your work colleagues, mentors or your boss. Their support in your health and fitness goals can be so beneficial. (More than you think!)

As you can see SUPPORT is so important – in any aspect of life. Ensure you have the support network you need to achieve your goals & be the best YOU you can be!

ng x

Comp Day

Time, we never have enough hours in a day!

Quite often when I meet with first time clients this is the reason they haven’t started earlier. To put it truthfully you’ll never gain any extra time to exercise you have to just MAKE time!

The way I see it you need to make your health & fitness a priority. With out your health what do you have? When you are inactive & unhealthy you are more likely to get sick, be unhappy & this in turn effects your work & personal life.

Making time doesn’t mean you have to miss out on something else in order to do so.

I’ve got 4 great ways you have fit FIT in!

  1. Wake up earlier!

It seems simple but more often than not we are not willing to do so. By waking up earlier and exercising in the morning your not only getting your fitness sorted but also setting yourself up for a more energised day!


  1. Make your sessions short and sweet!

Gone are the days you need to spend hours in the gym or on the treadmill! Seek the advice of a trainer and get your session intense and quick! 30 mins is all you need to improve your health.


  1. Incidental Exercise

Take the stairs, park further away, do squats while watching the news! Find any opportunity to MOVE!


  1. Use your social life!

Planning coffee or catch up with the girls? Take your shoes & catch up while being active instead. Walk, climb a mountain, do anything that gets you moving. Trust me us girls can still talk while exercising!


Use these 4 tips & I guarantee you’ll fit FIT in!

ng x

My first official blog post is one that is very close to my heart – Promoting Breast Cancer Awareness. October is Australia’s Breast Cancer Awareness Month & I feel it is a great opportunity for us to start having conversations on this topic & encourage other women to be checked.

I am truly passionate about promoting the awareness of Breast Cancer. I believe this along with giving support & helping raise funds for women & their families going through cancer is so important.

Did you know that in 2015 alone the projected number of women diagnosed with Breast Cancer in Australia is 15,600? The Cancer Council Australia believes that early detection followed by the appropriate treatment can significantly improve breast cancer survival.

“I really want to get this discussion going, you might just be able to help save the life of someone you love.”

Start talking to your family, your friends and even your work colleagues. This could be the spark they need to get checked.

If you want to know more about the Breast Cancer Screening process go to the Cancer Council Australia website – www.cancer.org.au & click on ‘about cancer’.

Below is a photo of our Team taking part in this years Annual ‘Walk for Women’s Cancers’. This is a 20km walk & is held by the Cancer Council to raise funds & show support to women & their families going through cancer.

Remember your health is so important & you need to look after yourself in every way!

ng x

Walk For Womens Cancers