My Favourite Office Supplies From 2016

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I’ve been spending a lot of time working with my personal fitness clients over the past year and I’ve had an absolute blast doing it. Being outside in the lovely weather has been a blast, so no complaints here. I’ve been operating my business as a mobile one, so, I go to my clients and meet them. I also have a home office, where from time to time, I can do Skype calls with clients. In addition, I’ve been lucky enough to write for national publications, which has been getting me a lot of great press. So, that’s one of the reasons I’ve sadly neglected this blog a bit over the last year or so. My goal is to make this list so it’s busy times a head:

Being able to to work from home has been a nice breath of fresh air. It’s been great setting up my home office, as you can see in the picture I was starting with a pretty blank canvas. It’s till a progress but I’m almost there – I’ll update this page when I have it all done. This home office design stuff doesn’t really come naturally to me so I’ve been relying on a bunch of different websites to help get some inspiration. Obviously the bigs ones like Apartment Therapy & Pinterest have really helped me come up with some great idea on how to best utilize my space. I’ve found a great blog for cute office supplies that’s helped me discover a bunch of cool items for my desk.

Having a nice space to work and nice things to use in my space has been a real great motivation for me in my daily business. I even tried taking some tips on this article. Again, baby steps but I certainly think 2017 is going to be a great step forward for my business and I really do believe that it all starts with a great foundation.

You Can Do It: Health And Wellness Tips For 2016

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Are you ready to make 2016 your healthiest year yet? By making a few simple changes, you can create a healthier mind and body. Continue reading to learn how to be successful in your healthy lifestyle efforts in 2016.

Happy New Year Gems!

Create Goals
Happy_Girl_Goals_2016How would you like to improve your health and wellness in 2016? Sit down and create goals for yourself. Research shows that those who have goals are more likely to be motivated to change. It is important, though that your goals are attainable.

Baby Steps
When making changes, it is important to start small. Instead of choosing to change everything about the way you live, pick two to three things to focus on each week. For example, if you want to drink more water, add a glass each day to your diet until you are up to the recommended amount. Too much too fast can cause you to give easily. And we know that won’t help you reach your goals.

Be Accountable
There are a few different ways you can account for your actions and strides. You can enlist the help of a partner. It could be your spouse, best friend, colleague, or anyone who wants to improve their life. Or, you can choose to journal about your progress. This holds you accountable to yourself and anyone you share the journal with. By having to write it down or tell someone, chances are you won’t want to skip a workout or eat extra if you know that someone will find out.

So, what are my goals?

Get back to blogging! This is a big one because I really do love sharing my ideas on health and wellness.

Go To The Spa! I made a few trips to my local spa,, a few times this year and every time I came back feeling fantastic. I need to make sure I find the time to replicate this feeling more times this year.

Read More! This is always on my list each year. I’ve set a goal this year to read at least twelve new books on subjects I find interesting. If you want to try this you can start with this link:

As you can see, making a few simple changes to your daily routine can help you become a healthier you in 2016. Use the information you have learned here to help you on your journey to health and wellness this year. You won’t be sorry.

Finding Rest and Wellness in California Spas

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A recent trip with a some of my lady-pals found us in the beautiful San Francisco Bay Area. The sun was shining down on us as we celebrated my 45 years on the Earth. Although this was a girls weekend and a opportunity for us to completely let-less, I wasn’t forgetting to eat healthy, in fact I stocked up on my protein rich snacks.

san francisco spa tripDuring our weekend we had quite a few tourist activities planned, including a overnight stay at one of the regions best wineries. However, a short group trip to a wellness day spa in the Bay Area really inspired this post. Although I tend to write a lot about the foods that we’re putting into our body, I rarely talk about how we should be treating the outside of our bodies. As we age, our skin is the first to show it; the trip to the welcome spa was a fantastic opportunity to learn more about how we can better take care of our skin and also how to completely rest and relax the mind.

We enjoyed a number of treatments such as a full deep-tissue massage – turns out I had a lot more built up muscle tension than I initially thought. I also had my first mud-mask facial; this organic ingredient treatment completely opened up the pores in my face. I’m definitely going to have to get this done again when I get home. We were helped by a team of lovely estheticians, including Emilka (check her out in action) – who no only were professional but educated us along the way. Check out the video linked above to see our experience.

The lesson learned from this experience is to remember to treat your body with care and give it some pampering every now and again. Our bodies get beat-up and battered each day, whether its running, going to the gym or just moving around with your daily routine. It’s good to step back and set aside some time for some proper rest and relaxation.

My favourite high protein snacks

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Protein is an important part of a balanced healthy lifestyle. Most people get protein from high protein meals that involve items such as chicken, beef, salmon. However, with busy schedules it’s not always easy to get protein from these foods.

More on high protein diets:

So whats the solution?


Snacking has received a bad reputation due to it’s association with junk food. But snacking doesn’t need to involve sugary and fatty items. In fact, it’s quite the opposite.

Here are a few snack that will protein you with a healthy dose of protein, without adding an abundance of unwanted carbs or sugars to your diet.

Low Fat Greek Yogurt is an extremely high source of protein. It’s full of calcium and can be mixed into a variety of different snacks. For example, using greek yogurt as a dip for carrots and celery.

Hard boiled eggs are a high protein snack that are quick and easy to make. One egg contains roughly 6g of protein.

Almonds are one of the best nuts when it comes to protein as they are low in saturated fats. You can add almonds to yogurt and even blend it with milk.

Beef jerky is another high protein snack. You have to make sure it’s not high in salt. However, if you find a healthy beef jerky you’re looking at an easy 11g of protein.

Protein Bars are an easy way to get a boost of protein. A healthier replacement to a chocolate bar, you’ll get a good dose of protein in an easy to travel with bar. There are plenty of different flavour and brands to choose from. The idea is to make sure you are actually getting protein, so, make sure you read the back label to determine whether you are getting a good amount of protein per bar.

Tuna in a can is a great, high protein snack. With about 25g of protein this can be the perfect addition to you sandwich. This can be a great alternative to your regular sandwich.

Protein shakes are another way to get a great deal of protein in a quick and easy drink. The best protein powder will be different for everyone. Even finding the best protein powder for women can be a challenge.

Give these sites a try if you’re looking for more idea about protein bars and protein powder:

Best Protein Shakes For Women (You Gems!)

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I get a lot of people asking me what are the best “Protein Shakes For Women?“. There are a number of fantastic protein shake recipes online but I’ll share a few of my favourite ones. These recipes work with almost any protein powder so hopefully a lot of you will find these useful.

protein shakes for womenThere are a few main steps to creating a good protein shake. The first step is your liquid base layer, this is extremely important because without this layer your shake may become to thick. Some good base layers are milk, skim milk, Greek yogurt, almond milk and water. Greek yogurt is considered quite good as it’s loaded with protein, however, you may find that it makes the shake quite thick so add a bit of water too.

The next layer is the contents. This can be anything really. Berries, bananas, apples, oranges are all great options. You can load up on a tonne of frozen fruits and switch it up as you please. Fresh stuff is good of course but I love having an arsenal of frozen fruits ready to be blended.

Finally, adding your protein powder is kicker. You can really use any protein powder you like. Having a nuetral protein powder will make it easier to create different options. I normally have a vanilla protein powder and a chocolate protein powder this gives me a bit of flexibility. For more information on protein powder and which ones are right for you check out

Recipes: Protein Shakes For Women

All Berry Smoothie
1 cup of water
2 cups of frozen raspberries
1 cup of frozen blueberries
1 scoop of your desired whey protein powder.
I add an orange to this one as well, it gives it a nice flavour. Also makes it nice an pulpy, if that’s your thing.

Greek Berry Smoothie
3/4 cup of Blueberry Greek Yogurt
1 banana (adds a nice taste to it)
Half a dozen frozen strawberries
1/4 cup cold water

Chocolate-Banana Smoothie
1.5 cups of water
1 banana
A handful of your favourite fresh berries.
2 scoops of a chocolate flavoured protein powder.

Protein Inspired Lunch Box Ideas For Kids

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My friends and I are hooked on our new protein for women regime, however, it’s easy to forget our little ones need protein too!

protein for womenIt may be easy to throw prepackaged foods into a lunch box but with a little planning you can make a kid friendly meal that will keep your little one going all afternoon at school or camp. To keep energy levels up its best to have well balanced, tasty and healthy high protein snacks at the ready. Buying over processed foods are costly and are filled with sugars and salt.

Let your child choose their own lunchbox but consider a box that is insulated so you can send dip for fresh vegetables, fruit yogurt and juice. Allowing your child to choose and prepare their own lunch will pique their interest in the meal and likely ensure that they eat it. You can help guide young kids with healthy choices and portion sizes.

Some healthy foods your child can choose from may include:

  • Whole grain bread or crackers;
  • Peanut butter;
  • Light canned tuna fish;
  • Raw vegetables that can be cut into snack size slices; and
  • Fruits.

Encourage your child to make sandwiches with whole grain breads, bagels, tortillas or wraps (fun if they are colourful). Some practical lunch tips may consist of a sandwich made with peanut butter and jelly; lean meat or tuna fish; cut up vegetables; fruit; milk and 100% juice. You can also mix diced chicken with chopped grapes and light mayonnaise for a yummy chicken salad. An old favourite is slicing bananas and adding them to peanut butter sandwiches. Make crunchy vegetables more appealing by choosing colourful varieties. Keep them smiling by giving them cantaloupe or watermelon cut into fun shapes this can be done by using cookie cutters. A low fat yogurt, whole wheat crackers and fruit. Stew in a thermos with a whole wheat roll and fruit. Dried fruit is a good substitute for fresh fruit too. A slice of thin crust pizza and some fruit or vegetables.

Hopefully some of these tips will help you and your child with the daily task of lunch box planning. If you’re looking for more info on my aforementioned protein regime check out my other posts or sara’s blog at

Which Protein Powder is Best?

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Protein powders used to be associated with jocks and gym junkies but over the last couple of years have become a lot more mainstream. That’s right, you don’t have to be a male bodybuilder who lives at the gym, people from all different demographics (young/old, male/female) all use protein powder on a everyday basis. You might have noticed the sudden spike in protein supplement companies that seem to have popped up on every corner to meet the needs of this ever growing group of people. This endless list of choices might seem daunting at first but this kind of demand from customers means that not only do we have a lot more choices but we have also created a competitive market which means protein prices have never been lower.

Picking the best protein powder for you…

Here’s a few questions you could be asking yourself:

1. What flavours do I like?

2. What am I wanting to get out of it? For example: do you want to lose weight/gain muscle etc

3. Do I need my protein powder to be vegetarian, vegan or gluten free?

The most important of these questions is obviously what you are looking to gain –  or in other words, what are you objectives?

If you are seeking a protein powder to use right after completing physical exercise (particularly weights), then a whey isolate protein or whey protein would be a good choice. Whey Protein Powder digest quite speedily and will make recovery time for your muscles a lot shorter.


If you are looking to use protein protein powder in a smoothie or as a meal supplement then you should be looking at a protein powder that digests a lot slower, so it will fill you up for longer. Casein Protein would be a excellent selection.

If you are a bodybuilder you could also have casein proteins at bedtime to assist in muscle restoration, stop muscle mass breakdown and also speed up recovery time. Just a note though, casein powder is much thicker than whey protein powder so might not be ideal for fruit smoothies. If you really want to just Casein Proteins but don’t like the thickness you could look into a blended protein powder which will include both.

Hopefully this article was helpful for you today! Thanks Gems!

Love, Gianna! x

Breakfast Protein Shakes…

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I often get asked what time of the day is best for drinking protein shakes and I always answer the same way every single time. Protein shakes are great for breakfast. Why? Protein Powder can help you lose weight, gain lean muscle mass, and give you that extra kickstart in the morning. Adding protein powder to your morning shakes means you will get the appropriate calories, and have that energy you need to do all your morning activities. In the morning your metabolism it at it’s all time peak and adding protein to your breakfast will help you drop fat. Used in the right manor it can also help develop lean muscle tissue and also helps your muscles recover quicker from a workout.

If you are looking to both build lean muscle and lose some excess body weight, then you should be looking at a diet plan that has smaller meals, more often. These plans usually consist of a protein shake in the early morning for or with breakfast and then later in the afternoon again as a snack. Of course you would be eating your regular meals in-between these but in smaller portions.  The best way to stick to a diet plan like this is to get into a comfortable routine that won’t have you running for the door (or that piece of cheesecake). It also helps to have some protein shakes that are actually yummy. I’ve picked out a couple below, take a look and let me know what you think!

What could I put in my smoothies?


You’ll be looking to have a protein shake most days of the week so it’s important that you enjoy them!  You’ll be surprised how much goodness you can pack into one glass. You can add berries including strawberries, blue berries etc; Nuts: almonds, cashews, hazelnuts; Greens: Rocket, Spinach etc.Remember you’ll need a liquid to turn it into a drink! You can add milk, skim milk, almond milk, ice-cream, water, coconut water etc.

Picking what protein powder to put into your shakes can be a little trickier. If you’re a woman, I recommend checking out my all time favourite site for comparing protein powders: or if you are a man, maybe check out something more

My Favorite Recipes…

Yogurt Shake:

Yogurt is a great source of casein protein!

Add 1 cup of low fat yogurt to 1 cup of h2o and then simple add your favorite fruit! I love to add raspberries to this one but you can add whatever you fancy! Adding ice cubes will make it a little thicker. Mix it and enjoy it!


Vanilla Shake:

Vanilla doesn’t have to be boring! Include 1 (or two depending on your diet plan) scoops of vanilla whey protein for women to 1 cup of skim or almond milk. To this include one tablespoon of dry almonds, half cup of yummy berries and ice cubes. Blend and enjoy!

Banana Shake:

I put banana in almost all of my smoothies! For this one add one scoop of your favourite protein powder, to one banana and 2 cups of almond or soy milk depending on your taste preferences. If you are really watching your calories you can always just use chilled water. Include some dry cashews and raisins and you’re done! Again, you can add ice if you would like to make it thicker especially if you are only using water as your liquid.

And that’s it my little gems! Let me how you go with these recipes! I love hearing from all of our readers!

Curious about Gaining Muscle AND Losing Weight?

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You might be surprised to learn that Protein Shakes can be used to gain muscle and lose weight! Combined with the right health and fitness program of course! So today we’ll be answering a bunch of FAQ’s on this subject! Enjoy!

Can I really lose weight by drinking protein shakes?

Protein powder scoop

The short answer is yes.

For people who are looking to shed a couple of pounds, protein shakes can be utilised as meal replacements. They contain very few carbs and a heap of protein so they will make you feel full without packing on the calories. If you are serious about using protein shakes to lose weight or as a meal alternative, make sure you are using skim milk and sugar free ice cream or frozen yogurt. If you are really watching those calories, water will work nicely too.

Shakes are also a great way to get a whole bunch of vitamins you might not usually be getting. Try throwing in some spinach leaves and a handful of fruit! Yum!


What about Weight Gain?

A great workout plan matched with a healthy diet and protein shakes can be a great method to gaining more muscle. If you are striving to bulk up and gain muscle mass, you should get a protein powder with a lot of protein per scoop – 20g is a good estimate.

How many shakes per day?

This is really up to your current health plan but you should expect around one protein shake every day, normally in the early morning with breakfast to really kick start the day.

What should I put in my protein shakes?

There are almost endless combinations of protein smoothies so it’s really what you prefer. You could try adding fruit and vegetables, milk (or soy), ice, water etc.

Here’s a quick recipe to get you started:


1 banana

2 cubes of ice

1 cup of water

2 cups of milk

Chocolate protein powder

Blend it all together and there you go!

We hope this article was helpful for you today! We love hearing from you so please post below and we’ll get back to you as soon as possible!


How to pick a great Vegetarian Protein Powder

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So you’re looking for a great vegetarian protein powder? You’ve come to the right place! And lucky for us, there are a lot more vegetarian and vegetable protein powders accessible than there were even a couple of years ago. Thank goodness we don’t have to find ourselves choosing between a whey protein shake and a gross glass of raw eggs. When you’re deciding on what vegetable protein powder is correct for you, you will have to ask yourself a couple of questions.

1. What is your price range?

2. Do you need a vegan protein powder?

3. What type are you looking for? Whey, soy or egg?

I usually start my working day off with a big glass of vegetable protein powder shake very early in the morning to give my body a rapid dose of protein (and nutrients) because I’ve just gone around eleven hours without having anything of substance (I always try to not eat 3 hours before sleeping to avoid inflammation).  So in short, the details you should be really focusing on for vegetable protein powders:

Banana milkshake with fruit composition1. You could blend protein powders to help offer you a lot more complete amino acids.

2. One scoop of rice and one of pea are a great combination

3. Always include fruit.

4. Try to start your day with a shake to really kick things off!

Ok my little Vegetarian Gems, I hope this article was helpful for you!  Please leave a comment below to let me know what I should be writing about next!

Love, Gianna.