Are You Letting The Winter Blues Win This Year?


The winter blues are here right on cue.

The layers go on, the heater gets turned up and everything is cold and dark…those hot chocolates never felt so warm in your hands as you are curled up on the couch wondering how many more days you can put up with it all.


There’s a direct correlation with Seasonal Affective Disorder or Winter Blues around this time of the year. It shows up in the form of decreased energy / fatigue and cravings for big bowls of pasta and lollies. Then there’s that undeniable lack of motivation to get out of bed for work, let alone start working on your fitness goals. The fact is, the less sun and warmth you are exposed to, the more sadness and self sabotage will seep into your mind.

Naturally with extra sadness and self doubt comes unwanted weight gain, loss in fitness from skipping too many sessions in the gym leaving something to really be depressed about! Millions of us experience it and most of the time we suffer one or all of these symptoms.


I often declare myself in hibernation mode for the winter, only coming out for food, exercise and invitations to the snow. But I’m a rare breed and I know it. Not everyone operates like this and the repercussions can hit you hard.


You do a quick calculation and decide August is a good time to really start exercising and dieting hard to get your beach bod into gear. You accept the defeat, Winter 1 – You 0 and get back to Netflix and comfort food.

Once the first opportunity for sun and singlet tops appears, so does the search for the perfect bikini shred detox.

Now you may get lucky and have some awesome results. I’m honestly giving you a big high five and say well done to committing to the cause. Unfortunately you may have left a few still panicking and stepping into spring with their ‘self made’ winter coats on (body fat).

For the most of it I can say (if you haven’t realised already), that if you do get some quick results … they are usually short lived. I also need to tell you that it’s a quick fix and very effective way to throw yourself under the bus. Metabolically, physiologically and physically.

I guarantee if you keep it up year in and year out, you will find it harder to loose the weight each time you start the frenzy. What used to work in your 20’s may not work now that you are 35yo.


Summer bodies are made in the winter, but healthy and SEXY bodies are made year round.


So how do ‘rare specimens’ (or crazy people we are mostly referred to) stay on track through the coldest of days? What is the secret to driving home work and leaving the warmth of your car to put your active wear on? Are there ways around eating all that comfort food but still looking good under 40 layers of clothes?

It’s not motivation

It’s not inspiration

It’s the little things you do to set yourself up to get Sh!t done!


It might be getting your gym clothes out the night before, changing into them at the office before you leave work. Hell, I also wore a bright pink ski jacket to the gym at 5.30am. I looked ridiculous but it got me there on so many occasions when all I wanted to do was sleep in.

If you enjoy running but hate getting out on the pavement during the winter, think about an indoor activity you can participate in for the season… or hire a treadmill if you really want!

How about a Coles online food order? This is a good one… no chance of walking through the lolly aisle (my favourite section of the supermarket), you saved around 1hr of your time (might be paid time by the boss if you’re lucky to do it at work… shhh, very sneaky) and now all you have to do is go home and put it all into the slow cooker.

Yes, your slow cooker is going to be your best friend if you want to enjoy those hearty casseroles, curries, roasts and soups with hardly any time spent in the kitchen. Food is awesome in the slow cooker and I like to prep it the night before, chuck the dish into the fridge and turn it on as I’m leaving for the day. Then it’s a matter of serving up and eating as soon as you get home … not to mention you have extras for lunch.

See how these little things all require the LEAST AMOUNT OF EFFORT? That’s my kind of thang!

Having your gym clothes all ready to go means less effort of choosing what to wear or doing the unforgivable ‘i’ll duck home and change then i’ll go out to gym’ move… you’re not fooling anyone there.

Coles have our backs too, they love to save your previous shopping basket so there’s even less effort for next time as you tinker with your shopping list… yay for Coles!


When you do them consistently you’ll find it becomes even less effort and find yourself habitually getting Sh!t done! Small habit shifts WILL pave the way for success and in our case it’s going to lay a foundation for permanent body shape changes.


Take a look at little things you can do with the least amount of effort to change how your day unfolds. Sure, some days will still be tough but sometimes they may be all you need to push through this season!



Click here you want to join in our FREE closed FB community group where you are empowered to make the right choices to build the healthiest and sexiest physique you’ve ever had!

Megan @ Metabolic Bodies

When a Metabolic Nutrition Coach says ‘I understand’ & what her 9month progress pic looks like…

I pride myself on encouraging others with their health so here I am sharing my story so you can see how an everyday person just like me lives through the struggles of life.

It’s not common to see a reverse before & after, especially from a Metabolic Nutrition Coach so it took me a long time to click the publish button today.

Lets #throwback to the end of March this year when I was just weeks away from stepping onto the bodybuilding stage as a Fitness Model.



To get me to this day was about 4 months of measuring every meal, 6 grueling workouts every week, countless hours of posing sessions to enhance my physique & even more hours spent in front of the mirror wondering why I didn’t have a six pack like all the other competitors. I loved every minute of it.

On the inside my body was fighting a plethora of hormone issues which I later found out, date back to quite few years ago. My doctor decided to throw me on a few medications to rectify it & at the time I didn’t think anything of it. I was going to get to that stage & by god I gave it every ounce of determination that I had. Physically, I needed to get super lean for a Bodybuilding show, restrict my food intake, train like a mad woman & all to prove to myself I could take my training/nutrition to the next level.  My new medication was telling my body to do the exact opposite, slow down, eat more &  gain some body fat.

I was neglecting my health to say the least.

Fast forward to October…

Over the passing months, a lolly bag of assorted hormones went down the hatch with each specialist that I saw. The Pathologist no longer needed to look at my form to greet me when I walk in the room & you can throw in a major operation as well.

My worst side effect was the very last. Within 7 weeks of starting a new hormone med, I had gained 7 kgs!! No change in nutrition or training just my own hormones literally freaking out & as a consequence, I suffered weight gain, anxiety & a big hole in my confidence with the medical system.

Another 3 weeks later & I was up another 2.5kgs! Net gain…. 9.5kgs in 10 weeks…!!! Not only did the scales get a good beating but now the doctors were starting to get a little concerned. They were getting used to me crying in the consulting rooms but soon I wouldn’t be able to fit through their door.

That smile is fake, I looked nothing like I should have & felt gross because of it.

They told me I should be cutting down my food & to increase my cardio exercise to drop the weight. Oh, plus they gave me another script for good measure.

I said no Thank-you.

I put my foot down from that day & said no more hormones & no more specialists. The Dr agreed.

I did end up having another major operation in the end but I stuck to my 5-6 metabolically precise meals a day, ate plenty of variety & definitely no weighing food. I was probably about 90-95% compliant with my usual eating habits plus the occasional meal or snack here & there that was out of routine. #hospitalsandwhiches

I still completed 4x45min weight sessions plus 1-2x 20min cardio a week. Nothing out of the ordinary for me at all.

My body had lost trust in me for some time so if I wanted good health had to nurture it with good nutrition/exercise choices before it was going to reward me.


11weeks later to yesterday…


Weight: Unknown

Measurements: Unknown

Mentality & Overall Health: No anxiety, a clearer head space & hormones slowly starting to settle

Overall 11 week progress: Bloody Excellent

Fat-loss down & muscle mass up

Am I where I want to be? Not yet

Am I still working hard to get there? You bet… and I’m not going to sacrifice my own health to get there either!



This year has been a complete whirlwind & even though I threw in the towel more times than I can count, I still have something I thought was worth sharing. For me, sharing my progress makes me even more accountable to my goals & I also hope inspires someone else to just keep going. Never underestimate what your own body is saying, trust the science behind good nutrition & exercise & don’t be afraid to speak up to your Dr if something isn’t right.

You will take many steps forward and many steps back but that’s life so we just roll with the punches & learn from our mistakes.

My next step towards even better health is already in place so I look forward to sharing it with you soon & as always feel free to PM me if you have any questions!



Eating Healthy On A Budget

Like it or not, most of us need to budget our spending on food.

Ever since I put on my big girl pants and moved out of home, I started taking notice of how much I spent on food.

Many times have I fallen victim to the supermarket trance of aimless shopping. When you see those bright and shiny sales signs, your carefully constructed list goes out the window and it’s only when you get home that you realise you’ve been hit once again.

My worst offence was about a year ago. Three packets of wasabi peas for 99c each! So cheap right? Better get a few of them…I couldn’t resist!

Note to self… ‘Check expiry date on gross peas’

I get asked a lot about how to create cheap, nutritious & filling meals while steering clear of carb laden foods like rice & pasta.

Here are a few tips I tell them about.

#1 Specialty Shops For The Win!

Ever been into a Asian Supermarket? If you can get past that strange smell, you’ll find them packed with aisles of exotic foods & lets be honest, you’ve got no idea how to pronounce, let alone be game enough to taste. Never fear, because you’ll find allot of products that are half the price than the regular Supermarkets. Not only can you get a better price on rice etc. but the bargain for me were tins of coconut milk 3 for $2.00 plus  Thai soup mix for 80c a packet! I’ve seen the same one in Coles for $4.49! Definitely worth checking out every so often to stock up on things you can store in the pantry. 


#2 Don’t Be Afraid

Recent studies are showing that the nutrient value in fresh & frozen produce is negligible. Occasionally I will chop & freeze any fruit or veg into snap lock bags for use later on, or just buy the prepacked stuff in the supermarket. My most recent purchase at Aldi was 99c frozen spinach. My smoothies, casseroles & soups have been getting a big dose of the green stuff & I can’t even tell the difference between fresh & frozen. Don’t even get me started on their frozen beans either which are $1.99 for 1kg. They are so fresh & don’t have many of those annoying branch bits in them either.


#3 Sign Up!

Foodworks, Tasman Meats & other grocers offer member only specials when you subscribe. In my opinion it’s seriously worth the email spam because I picked up premium rump steak for $10.99kg, 40c cauliflowers & chicken breast for $4.99kg. Get onto it now & buy as much as you can freeze.


#4 Spend 6 Mins or Less

This is me sitting down armed with a black pen & the weekly food pamphlets. Circle whats in season, on special or tempting your taste buds. Be mindful of how many places you are prepared to visit in one week & choose 2-3 at the most. I have also been known to set a reminder on my phone for market day specials & buy out the entire place of broccoli. No broccoli for Gretchen Weiners.

#5 Bulk Up

I love something cheap, easy to prepare & nutrient packed so pulses & legumes are my savior. The canned version is ideal as you can rinse & add to dishes straight away. But if you have some time up your sleeve opt for the dried version. Cheaper again & you just need to soak them for 8hrs/overnight before adding to dishes. Pulses & legumes are low fat, packed with protein, fiber & minerals such as iron, zinc, folate & B vitamins.Check out this snack idea from Lean Green Bean, great for the movies & lunch boxes.  

#6 Write It Down

Shopping Lists are a sure fire way to avoid unnecessary buying. Write a quick weekly meal plan based from your pamphlet selection & write each individual recipe item & quantity onto your list. This way you are unlikely to run short of anything and make that dreaded second trip to the shops where you will probably buy another 4-5 items more than you needed to. Then when you hit the shops you’ll be armed with a proper list & no need to wander into the aisles looking for #foodspiration