Tag Archives: motivation

Meet crossfit queen Kara Webb (+ her fave Paleo Chocolate Cake)

26 Jul

Today’s health power players are no longer just doctors or dieticians. They are smart businesswoman and men, tradies, bloggers, and health/fitness coaches – the new ‘it’ people on the health scene so to say.

Each week we will talk to a variety of inspiring individuals – from raw foodies, crossfitters, organic city dwellers, paleo peeps, nutritionists, bloggers & overall amazing human beings who actually practice what they preach.

First up I would like you to introduce you to Kara Webb who is THE fittest gal in Australia. For real. She placed number 1 at the Wollongong Crossfit Regional Games which is a massive feat – and she is current in California competing at the Crossfit Games which is running now until July 22-28.

Kara Webb

Name: Kara Webb – (placed #1 at the 2013 Crossfit Australia Regional Games)

FITC Question: For the people who aren’t familiar with you (or just want to know more), tell us a bit about yourself.

Kara: I live in Brisbane and I my life is pretty much CrossFit. I am a coach as my sole job and love it. I get to use my experience to help others be better and in return I can learn from them to better myself. I have almost completed a nutrition degree but have taken some time off to just live and enjoy the cool stuff going on in my life. I got married, bought a home, made it to the CrossFit games and just decided to really enjoy it because this is the best time of my life and I don’t want to blink and miss it. I plan on finishing off my degree in the next 12 months or so, slowly but surely.

FITC Question: What made you choose the path of leading a healthy life and was there a particular turning point?

Kara: I was 19 and I had been going out doing all of the usual things a 19 year old does, drinking and carrying on, but I just felt gross. I didn’t have much energy or motivation for anything in life, I was eating bad food and didn’t feel very productive. I decided to ditch the silly times and joined a regular gym to try and feel good and get some positivity in my life. I started to really enjoy being fit and eating well, and the people that came into my life. Within 3 months I had met my now husband and also my coach/boss/friend. My choice to focus on being a better be brought the right people in my life and they haven’t left. My coach was my personal trainer and then he started CrossFit and I joined in too. My life is now perfect!

FITC Question: What does your usual daily routine look like – what is on your ‘must do’ and ‘must take’ list?

Kara: I am up at 4:30am every morning to coach at 5am so I don’t have a great deal of time to play around with. I always have a banana, and some other piece of fruit depending on the season and a big glass of water as soon as I wake up. I then have a second glass of water for my supplements. I take Pure Pharma’s fish oil, vitamin D3 and Magnesium and at the moment some Co-Q10.  I then coach 2 classes (with a cup of Earl Grey tea J) and sometimes train in the morning or practice some skills, and then come home to a second more satisfying breakfast usually left over dinner or some kind of eggs and ham or bacon and avocado.  I love a warm cooked breakfast. I then have lunch around 11:30-12 because I like a solid meat and veg or meat and salad lunch and don’t want a full belly when I train at 2:30. I will then usually have some kind of little snack about an hour again before I train. Heaps of water during the day, and then a Progenex protein shake straight after I train while I cool down. Then more water, some kind of fruit or snack if I have to coach again and then straight home to more meat and veg for dinner. I love every kind of meat, poultry and seafood you can imagine and make sure I balance it out over the week. Always have a cup of chamomile tea before bed to turn my body off and calm my nervous system after a crazy day.

FITC Question: Let’s take a peek in your bathroom cupboard – what are your must have products?

Kara: Since I train heaps I have to have things like Lavender oil for torn hands or grazes on my shins from Olympic lifting. I also take really good care of my skin since I train so hard and the mix of excess free radicals and salt on my skin can dry it out and leave it a bit worse for wear. I have a natural range from a company online called EZEntial. A nice gentle balanced cleanser, definitely toner, and a good night time moisturiser are my must haves.

FITC Question: What do you always have in your kitchen (both fridge and supplements)?

Kara: Always have dark chocolate, bananas, tea, heaps of meat, sweet potato, fish oil, magnesium.

FITC Question: How important is clean, nutrient rich food in your diet? Do you follow a certain style (ie raw, vegan, paleo etc)

Kara: I guess the basic structure of my diet follows a paleoish form. I eat red meat, fish, poultry with salad, fruit and vegetables for all of my main meals. Most other foods are occasional foods and might pop up in my diet from once a week to once every 6 months. I eat good quality cheese and yogurt maybe twice per week but other then that I don’t have dairy. I try to just follow the rule of eating food as it is for all of my main meals and have a few treats around that. I always have dark chocolate a few times during the week with my hubby.

FITC Question: How do you like to move and keep fit? Is exercise an important part of your life?

Kara: I wouldn’t be who I am without exercise. I do CrossFit 5 days per week. I need to feel challenged, productive, sweaty, fit, and strong most days or my body and my mind doesn’t function at its optimum. I want to live the best life I can and when I exercise I do that. It brings a feeling of contentment and happiness that nothing can compare to.

FITC Question: Who or what has been the biggest influence on your health journey? These days we’re influenced by so many different sources – from friends, family, blogs, magazines and now even Instagram!!

Kara: A combination of my coach/friend/boss Brian being such a positive influence on my life and coming into my life at the right time was the best influence probably. The other influence would be the continued companionship and socialising with my husband and everyone who does CrossFit with us. It’s the most positive environment that its addictive. We all feed off each other. That’s why you have to surround yourself with positive like minded people. Being happy is my influence. If it makes me genuinely happy and content then I will continue doing it as long as I feel that way.

FITC Question: Currently loving:

Kara: Loving Chamomile tea so much at the moment. I starting drinking it at regionals to keep my nervous system in check at night because its so hard to sleep during competition and it made me feel so relaxed and helped so much. I drink it every night now.

Number 2 is Sudoku haha. I have always liked playing it but I started on the plane to regionals also and then downloaded the app for it and played that all weekend. I have found keeping keeping my mind active in a positive way distracted me from any negative over thinking and in turn makes my training so much easier. I have been playing it ever since.

Number 3 would probably have to be interior decorating. I absolutely love it. There is nothing more fun then moving everything around and making your own space beautiful. I love my home to be my zen place. I make the effort to keep it clean, functional and full of beautiful positive things that keep the energy flowing. I am addicted to Pinterest Home Décor and spend way too much time on it but when I get home at the end of a big day at the gym I literally feel so happy as soon as I walk in the door.

FITC Question: Fave local cafe or restaurant?

Kara: We have a little café/roasting house calles Elixir in Hayward street Stafford next to the gym. The people are amazing, the coffee is beautiful (decaf for me J) and the food is so yum (Have to order the potato Rosti). It helps that its so close to us too.

FITC Question: As your parting gift to us – what is your favourite health product/holiday destination/retreat/exercise/recipe/tip etc (choose one and provide some info)

Kara: Well my favourite treat actually is a chocolate cake I make probably at least once per week for my husband and I. Its so simple and gives me an excuse to use my kitchen aid, and tastes delicious even though its not full of junk (recipe from the Fast Paleo App)

Kara’s Favourite Chocolate Cake:

Paleo Chocolate Cake

Ingredients:

4 Eggs

¾ cup Honey

3 Table spoons coconut oil

2 Tea spoons vanilla essence or extract

½ tspn baking soda

¼ tspn salt

¼ tspn baking powder

1 cup cocoa

* thats right, no flour!

Method:

Beat all of the wet ingredients well. Slowly add the dry and beat gently. Cook in a cake tin on 180 degrees celcius for 20 minutes. Check with a tooth pick its all done and you have a super moist awesome chocolate cake in next to no time.

FITC note: I made this cake and it is amazing!! For extra luxe I added paleo chocolate icing

Paleo Chocolate Icing:

Paleo Chocolate Icing

Ingredients:

1 ripe avocado

1/3 cup of cocao powder

1/3 cups of honey

1-2 tbsp coconut oil

1 tsp vanilla extract

½ tsp salt

Blend in a food processor until smooth – done!

Vision boards

22 Jul

vision board

Vision boards are the ultimate in manifestation. It’s where goals and dreams have a place to live until, in some crazy magical way…they become a reality.

What the heck is a vision board you may be asking? Well in a nut shell you cut out a bunch of pictures, affirmations and words and place them on a board (cork, fridge, wall whatevs – let’s not discriminated where dreams are created) and put it out there for the universe to bring back to you.

Easy right.

But before you grab the scissors and start cutting out superficial surface needs and desires from your latest glossy, think about what you really want, what appeals to your deeper self? What do you want to put ‘out there’ to bring into your life? Confidence to public speak? Images of your dream holiday in Italy? Want to win awards for your blog? Motivation to improve your health and change your lifestyle?

Now hold this vision in your mind and get ready to get creative – and don’t worry if you’re not fluent in artsy cool, I promise you will be pleasantly surprised at the end collage result.

The next step is to go through the piles of magazine laying around your house (or is that just me..?) and start tearing out the images that appeal to all of your ‘primary foods’ and goals (primary foods means not only health, but also relationships, spirituality, work, lifestyle etc) and remember don’t just rip out pics of stunning gals with amazing abs (ok maybe just a couple), keeping coming back to those deep seated goals.

After arranging everything on your board, have a moment to take it all in, feel free to eliminate things that no longer resonate with you.

What have you created? A vision board that screams ‘I Know Exactly What I Want’? A very specific job or change of location/environment perhaps? Living near the coast will be on mine – hello Bondi.

Maybe you went down the ‘Opening and Allowing’ Vision Board path where you have a vision of what you want, but are uncertain about it in some way. This often happens in times of depression or grief – you want change but not sure how. This board is less ‘ego’ and more feeling focused. So does that picture evoke happiness in you? Then wack it up!

Do you have a particular goal you are focused on like work or a significant event? Then maybe a ‘Theme’ Vision Board is for you. The only difference between this board and the others is that this one has clear parameters and intent.

Of course you can use a combination of all three – it’s your board!

Author Martha Beck says ‘The board itself doesn’t impact reality; what changes your life is the process of creating the images—combinations of objects and events that will stick in your subconscious mind and steer your choices toward making the vision real.’

I have always loved hearing stories about people’s visions board and the positive results it has brought, if you have any please share below!

Happy creating x

Has feeling embarrassed held you back long enough?

14 Jun

Embarrassment

Feeling embarrassed?  How often has this feeling (or the thought of it occurring) prevented you doing something?

Maybe it stopped you presenting a great idea in a meeting for the fear of embarrassing yourself in front of the group.

Maybe you never tried bootcamp again because you were so unfit and far behind the rest of the group you couldn’t help but feel a flutter of embarrassment.

Have you said no to a lunch or party because it was with a group of people you didn’t know and you just felt plain old shy? (Yep, I’m putting my hand up to that one too).

Yes, it can rear its negative head at many unexpected moments which may bring up feelings of inadequacy, but don’t you think it is time to face that emotion head on?

Don’t you think you have missed out on enough opportunities because of it? I certainly have!

One definition states: Embarrassment is an emotional state of temporary discomfort induced by oneself when believing that a silly, or ill mannered act has been witnessed by others. Usually a small amount of honor or dignity is temporarily lost, but how much and the type depends on the embarrassing situation.

I want you to pay attention to the words ‘temporary discomfort’ and ‘induced by oneself’ because this is important . You must remember that feeling embarrassed is a temporary feeling only bought on by YOU if you allow it to.

So instead of shying away from situations that may make you feel uncomfortable or has the possibility to cause internal embarrassment  (does ‘what the hell will I say to all the people in the room I don’t know?!’ ring a bell..?) just do it. Just say yes and get it done. You will feel so much better in the end for taking risks than sitting on the sidelines all the time.

It is such a divinely simple solution: you just have to do it.

Think about it this way, if you never learnt how to draw or paint when you were younger (or you tried and then stopped because you thought you were no good), then you picked up a brush tomorrow – do you think you will have amazing adult capabilities?

No, because you stopped and your abilities didn’t grow, it hasn’t had the chance to progress through repetition and practice. And it is exactly the same with our emotions. If you inner voice has always been negative it is going to take time for positivity to take over –  but day by day with repetition of self-love and exercising positive thoughts, the change will happen – I am living proof!

Sure you may stumble through your first few words when presenting for the first few times, but look at how much is to gain by doing rather than not doing it!

By continuing to go to bootcamps your fitness will improve and your confidence will soar.

And saying yes to a lunch that you felt too shy to go to? You might just meet a new great friend, or at the very least, experience a new moment.

By doing, you grow. By being brave, you accept the emotion and possibilities. You learn, you adapt and then one day – whola! Something that in the past would have made you squirm or you avoiding in fear, has been replaced by excitement and new opportunities!!!

Would love to know what you have overcome, comment below or head here to Facebook to share.

 

Are you stuck waiting?

28 Apr

what are you waiting for?
Sometime I get stuck in this place of waiting. Waiting until we move house, waiting until I feel amazing, waiting until that new job, the new year – the ‘something’ which then signifies a change can take place. Do you ever get this?

For some people it can be waiting to Monday until they start eating healthy again or waiting (and finishing) the chocolate until they begin exercising. It can be as simple as waiting to get the ‘cool’ jars to make your own almond milk or green smoothie, that’s causing your procrastination. Maybe waiting for the right moment to quit your job to follow your dreams. Or waiting to meet that someone special until you can let yourself be truly happy.

That’s a lot of waiting.

Are you guilty of wasting precious moments on toxic thoughts that might be holding you back from present happiness? Just because you are waiting for the perfect moment?

I just caught myself in this exact moment while cleaning the house thinking about how good life will be once I move into my ‘dream home’ with a vege garden, floor boards (no more puppy pee on carpet!!) a 2 minute walk for the beach..oh the cooking I will do, how healthy I will feel, how clean the house will always be, so uncluttered and zen. I bet I won’t have to work as much, oh the adventures that are in store.. (you get the idea).

Reality check – life is awesome right now, and waiting for things to change to that dream scenario no matter how big or small is crazy. Can we honestly keep using that Monday start excuses for ever?

YOU have to create the perfect situation yourself by just doing it, until then it is just a thought that may never eventuate. Think how many opportunities you have lost?!

Me? I might not have that ‘dream house’ right now, but I do live in a pretty amazing apartment that I can jazz up. I can do a spring clean and recycle junk that I don’t need anymore, I can drive to the beach in the mornings for a run and the puppy pee.. well that is a bit tricky but I can get it cleaned and look into getting new flooring put in to keep my sanity.

Now I am big on lists so here are some of the things i have recently ticked off or about to do :

– photo-shoot for new website (done and dusted!! I was waiting and waiting until I looked ‘amazing’ and less camera shy, silly girl!)
– finding graphic designer for website. So much ‘uhming and ahhing’ and wasted time on this. I took the plunge and just went with my gut. Stay tuned for the results!
– I enrolled in another nutation course to continue my education. Yes I am busy but there was never going to be a time when I wasn’t so no time like the present.
– waiting for special occasions to get glammed up. My wardrobe (Lululemon and Nike gear excluded) is seriously getting neglected!!)
– waiting for the weather to be warm to go for a swim. I adore that refreshed totally free few seconds when diving into the water- why wait 9 months to get that feeling?!
– waiting until I use up all my old beauty products so I can use only 100% natural toxic free ones (I have a LOT of products thanks to goodie bags from my days at a record label.. time to give them to a good home!!)

I’d love for you to comment below on something that you have put into the ‘waiting pile’ but are about to tackle!!

No more procrastinating!!

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