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SIMPLE TIPS FOR HEALTHY WEIGHT LOSS

By Sophia Quayle

We are over a month into our ‘new lifestyle’ now and it’s understandable that you may be feeling a little sluggish or maybe eating a bit more than normal. This week, Sanctuary Cove Rec Club Manager, Ryan Fishburn has partnered up with Naturopath and Personal Trainer, Sophia Quayle from Totale Health who has shared with us her simple tips for health weight loss.

Sophia encourages you to use this time to challenge yourself to the following;

  1. Focus on healthy lifestyle changes. Change takes time, so adopt new habits slowly
  2. Be consistent and set realistic goals
  3. Eat nourishing food – focusing on incorporating more wholefoods into your diet
  4. Be mindful of what, how fast and how much you are meeting
  5. Plan meals in advance
  6. Get enough sleep – aim for a minimum of 7 hours each night
  7. Manage your stress
  8. Stay hydrated – drink a minimum of 2L of water per day
  9. Exercise and do daily physical movement
  10. Most importantly – love your body! You are beautiful and unique in your own – don’t compare yourself to others.
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KITCHEN STAPLES

Sophia has also shared with Ryan her kitchen staples, allowing you to make healthy meals and snacks all the time!

  • VEGETABLES
    Sweet Potato
    Broccoli
    Broccolini
    Capsicum
    Leafy Greens
    Mushroom
    Zucchini
    Corn
    Carrots
    Asparagus
    Cauliflower
    Garlic
    Red Onion
    Pumpkin

  • PROTEIN
    Eggs
    Salmon
    Organic Chicken
    Tempeh
    Tofu
    Cottage Cheese
    Greek Yoghurt
    Protein Powder
    Black Beans
    Chickpeas

  • NUT MILKS
    Almond Milk
    Cashew Milk

  • FATS
    Peanut Butter
    Avocado
    Brazil Nuts
    Almonds
    Chia Seeds
    Pumpkin Seeds
    Sunflower Seeds
    Olive Oil
    Ghee

  • WHOLE GRAINS
    Oats
    Brown Rice
    Whole Grain Pasta
    Quinoa
    Buckwheat Flour
    Rice Cakes

  • HERBS & SPICES
    Taco Seasoning Mix
    All Purpose
    Moroccan
    Onion Powder
    Garlic Powder
    Dried Herb Mix

  • FRUIT
    Red Apples
    Lemons
    Frozen Berries
    Frozen Pineapple
    Bananas
    Kiwi
    Papaya

Sophia Quayle
Sophia QuayleNaturopath and Personal Trainer
Health is a state of complete harmony of the body, mind and spirit. Our greatest wealth is our health.
– Certificate 3 Gym Instructor
– Certificate 4 Personal Trainer
– Bachelor Health Science Naturopath
– Kick Boxing Coach
HIIT, Strength Training, Circuit, Toning
Phone: 0408 808 531
2020-04-24T03:45:07+00:00