Category Archives: Uncategorized

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“If you slip up, don’t give up… Just start again!”

Category : Uncategorized

Last Sunday, I went to a friend’s house for lunch. She was very sweet as she only cooked meals that suited my strict diet, and everything was lovely.

Two hours later, she got a cake out of the oven and I couldn’t ignore that delicious smell. It was a carrot cake. CARROT CAKE is one of my favorite cakes and particularly the one made by my friend Jess, her carrot cake is even better than my mother’s. ☺

As I’ve mentioned in my past posts, I’m not allowed to have any sugar or refined carbs while on this diet and I’ve been able to talk myself out of eating a piece of chocolate cake before, but this time I couldn’t resist! I ate not 1 but 2 pieces of Jess’s cake and I must confess: I really enjoyed it!

I told my clients what happened and got mixed reactions from them. Some of them were very understanding, some said they expected me to be much stronger and others told me that they were glad I ate the cake without feeling guilty.

I’ve decided to talk about it because I wanted to show my clients that having a treat sometimes can be good for the body and the soul. If you are trying to “be good” but you make a mistake and surrender to temptation, don’t give up – just start again!

Some of my clients who have tried to lose weight in the past, admit to have quit too easily. They would go really well for a couple of weeks and suddenly after going out with friends (drinking and eating heaps), would end up feeling guilty and giving up on the diet. Once they understood that sometimes it’s ok to make mistake and start again, they were able to achieve their goals.

Never give up!

You don’t need to give up on your diet if you ate something that you shouldn’t. There is always tomorrow and you can start the diet again. That’s how I see it: I didn’t eat cake for 9 weeks, I really enjoyed the carrot cake while I was having it (and I knew that cake was worthwhile ☺), so now I can go for another 9 weeks without eating cake.

On that note, I am happy to say I was very good this week… I’m back on track!

“Believe in yourself, be focused and strong minded! You are capable of doing incredible things.”

Keep healthy and happy.


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“Pre-workout Pancake”

Category : Uncategorized

In a food Processor add:

4 eggs
1 cup of cooked brown rice
1 cup of Chinese broccoli.
Season to taste.

Process on max for 5 min, poor on a non-stick pan and oven bake for 20min at 180º Celsius.
Serve with water cress or baby rocket.

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“Eat more to lose fat. How is that possible?”

Category : Uncategorized

Some people think that if you want to lose fat and gain muscle, you can only eat salad and you have to starve yourself. I assure you: This a myth!
When I finished week # 5 I was told by my coach I had to increase my meal size by 30%. I’ve been eating often (every three hours to be precise), and sometimes when it is time to eat again, I’m still full from the last meal. Eating so much has been harder than I thought…
My coach said I will get used to it. She explained I have to eat more to be able to gain muscle and if I don’t eat enough, I will lose muscle instead.

The secret is out: WHAT and WHEN

I am now on week #8 of the program, and I think I finally got it… The art of defining and growing muscle involves WHAT and WHEN… What you eat and when you eat.
Here is the trick about eating more to lose fat and put on muscle: you have to eat the right food, at the right time. Refined carbs and sugar are certainly not part of this diet, so I don’t even go near them. And because I am eating lots of good and nutritious food, I don’t feel hungry and don’t miss the “naughty treats”.
My diet is full of lean protein, sweet potato, brown rice, pulses, vegetables and I am even aloud to have a cup of coffee a day! How good is that?  I have been having brown rice and eggs before the workout (as the muscles need the energy and protein to be working hard during my training) and sweet potato and chicken after the workout (as the muscles need protein and good carbohydrates to rebuild themselves after the training).

Food is fuel, not comfort

Some studies show that about ninety percent of the population has an emotional eating habit. We usually rely on carbs and sugars to give us comfort. So when you are training hard and really want to lose body fat, you have to break the habit. You have to think about FOOD as a FUEL, not comfort.
My current diet is very strict and sometimes it’s hard to do. However, I stick to it because I know my body needs the right fuel to be leaner and stronger.
Mindset is really important when you want to do something challenging. There will be days when your mind will want to talk you out of it, but you have to keep strong and tell yourself you can do it. Once you achieve your goal, you will feel good about yourself and proud of what you have accomplished.

Remember it is not easy BUT you can be strong!

Keep healthy and happy.


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“Athletes eat and train. They don’t diet and exercise”

Category : Uncategorized

2017-05-31 20.11.35I read this phrase this week and it called my attention. It actually bothered me a little bit.

As I mentioned in my post last week, I never really believed in diets. I always thought that if you eat healthy during the week, you can have a treat on the weekends… Oh well, when I read that phrase, I realised I have changed my mind… I now do believe in diets.

I can’t ignore the results…

This is all very interesting and new to me. Since I started doing this new exercise program and following a strict diet, a lot of things have changed in my mind and in my body. This is week #6 on this program and I am honestly very happy with my results. I really thought that sticking to a diet would be very difficult for me but as I also said last week, it hasn’t been a problem at all.

The cake temptation…

Last Saturday, I went to my friend’s birthday party, and there it was – the CAKE! I love cake!

The cake kept staring at me but I’m happy to say I kept strong and did NOT have it!. J

This is something I thought I would not be able to do: talk myself out of eating a piece of cake… But actually when I thought about the results I am having, the craving for a piece of that cake went away in a blink.

I also told myself (which helped a lot) that when I got the body I wanted I would be able to enjoy a piece of cake (every so often), just like I was doing before.

It’s about making a decision and taking the first step…If you have a healthy weight, are happy with your body and you exercise to keep your fitness, you don’t need to change your diet. However, if you want to lose weight or shed fat and put on some serius muscles, you have to exercise (harder) and you will need to follow a diet.

I am not an athlete and don’t plan to become one, I’m just a regular person who loves exercising and is ready to take the next step towards a leaner and stronger version of myself.

If you are a regular person like me and you are thinking about commencing an exercise program, or if you want to start going to the gym, or if you want to start a new diet, it is totally worth it giving a go, just take the first step. Once you start seeing results, something will change in your mind and give you strength to keep going. I assure you! You just need to take the first step – you just need to start!

“Believe in yourself, be focused and strong minded! You are capable of doing incredible things.”

Keep healthy and happy.


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“Operation Amanda PT: a leaner and stronger version of myself”

Category : Uncategorized

IMG_20170520_122544_159Four weeks ago I told a very good friend of mine that I was going on a diet and she freaked out! ☺

She freaked out because that meant I would follow a very strict diet and give up on alcohol for quite a while.

We usually go out with our friends to socialize and have a good time. And this often involves eating good food and having a few drinks, so NOT drinking is a big thing, isn’t it? Alcohol can help us relax and unwind. I really enjoy my weekly glass or two.

One thing my friend told me that day was true, she said: “You don’t believe in diets! You’ve always said that if people exercise and eat well during the week they can have a treat on the weekend… you have always thought that. Why are you going to do this program?”

Well, here is why…

I’ve always wanted to have a leaner body but in the past I wasn’t ready to give up ice cream, chocolate, cake and wine, but this time, I’m ready to do it!

I’ve been working in the fitness industry for over 17 years and exercising since I was 5 years old. The first time I went on a diet was in 2014, as I wanted to lose some fat and get stronger. I stopped eating fatty foods, refined carbohydrates, sugar and I also stopped drinking alcohol.

Back then, I really struggled with the strict diet.. (what I missed the most in 2014 was pasta (I LOVE PASTA) and wine (I love having some wine on the weekends)). However, I am happy to say that I’ve been on this diet for four weeks now and so far I’ve kept strong. Last Saturday, I really wanted to eat a chicken burger but I quickly talked myself out of it when I thought about the good results I’ve been having already.

Four weeks on and I’m 2.7 kilos lighter, and feeling stronger!

I can’t wait to see what is waiting for me at the end of this 6-month journey! Watch this space…

“Believe in yourself, be focused and strong minded! You are capable of doing incredible things”

Keep healthy and happy,