Becoming healthy doesn’t just happen overnight. It takes months, even years, to change to a healthy lifestyle. It is the accumulation of many small changes.

Here are my top 5 tips to improve your health:

1. Avoid eating out or limit to once per week

First of all, you’ll be tempted to choose the yummy foods that are bad for you. And if you do choose healthy foods, you don’t have much choice as to how it’s cooked and prepared. Often the food will have lots more calories in it than you would expect. My best tip for eating out is to avoid anything that contains white carbs (white potato, white bread, white pasta) or is deep fried.


2. Don’t smoke and limit your alcohol intake

We all know smoking and alcohol are bad for you, but they do some SERIOUS damage! If you do drink, try not to binge drink and your best drink choices are red wine, vodka, lime and soda or gin and tonic.


3. Eat a healthy breakfast every single day

Make breakfast your biggest meal of the day, and dinner your smallest. Breakfast should include a good mix of carbs, protein and fats. Here are some of my favourite breakfast recipes.


4. Exercise for at least 30 minutes 5 times per week

Walking around at walk counts so try to increase your incidental exercise. Walk instead of driving, get off the bus one stop early, take the stairs, get up from your desk to walk around every 20 minutes, do some squats when you go to the bathroom or while you wait for your toast.  Just keep active!


5. Read food labels!

Particularly when it comes to drinks. Supposed “healthy” drinks such as fruit juice, coconut water, sports drinks and vitamin water are actually packed with sugar. Obviously some are better than others. But make sure you read the label and if has more than 10g of sugar, stick with water.


Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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