How to stay balanced from 6am to 6pm

Ten with Tess - March 8th


Breaking Rules at Breakfast

#1 Breaking Rules at Breakfast

With Protein

Breakfast. Some people love it, some people hate it. 

But truthfully, it's the most important meal of the day! 

Now before you ‘old wives tale' me, Let me explain why!

During the night, your digestive system has been asleep, just as you have. This morning meal is quite literally breaking your fast, which is why we call it- Breakfast! It kickstarts your metabolism; It starts the cogs turning that fuel your brain, your muscles and your digestive system. Think of it as rolling out of bed and getting straight into the shower…it wakes you up. Many feel they couldn't wake up properly without that fresh kick of water and your body is exactly the same. Breakfast is the ‘go' button to the machine that is your body. 

But WHAT you eat, is the key! 

Protein is the building block of cells throughout the body. It is responsible for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues… It’s your bricks and mortar. 

But most importantly - having a protein packed breakfast will help to regulate your blood sugar levels, meaning you won’t get a massive surge of insulin.. meaning - in 2hrs time - you won’t crash and feel like you need a high cal pick me up! 

#2 Find your WHY!

Why are you exercising?

Exercising is a fantastic way to "love" your body. But if you dont 'love' exercising... it can absolutely feel like a chore! 

So find your 'WHY' and uncover your ultimate end goal. Change your perspective on WHY you are spending the time at the gym. 

"Today I am CHOOSING to  exercising so that I can strengthen my Cardio Vascular capabilities, to increase my heart health, so that I can see my grandkids grow up". 

Let this goal fuel you. Exercising is now something that you GET to do, not that you HAVE to do. It's a choice, not a chore. You are CHOOSING to create every opportunity so that you are able to reach your end goal. Be empowered by YOUR choice. 

#3 One whey or another - Get enough Protein

...see what I did there ;)

Only a few short years ago, protein powder was considered something only for body builders and...Popeye. It has been long feared by women who are actively trying to lose weight, slim down and those who are avoiding anything and everything that has the potential to add ' bulk' or build those 'spinach filled' bulging muscles!

So let's go back to basics, and understand the relationship between muscles and protein, and why protein is so important for recovery, building lean muscle mass and losing fat!

#4 Stress Less

Yeah, ok Tess, but how?

Stress is defined as anything that takes your body away from its natural state. Meaning stress can be physical, emotional, perceived ... future stress... inflammation, intolerances or even the Mexican you ate last night. 

Thing is, some 'stress' you do have control over and some you absolutely don't. There is no such thing as saying "just try and de stress.. and you'll be ok". Half the 'stressors' in your body are not in your control. So lets look at ways to adapt to these, not cut them out! How? See my next seminar! 

#5 Drink your herbs!


One of my FAVOURITE ways to supplement my diet is through tea! T2 have so many amazing tea’s,  ranging from medicinal to energy boosting... and so many more! My alll time fav is called ‘Beauty Queen’! Made from a green tea base, this delightful cup of sunshine has three main functions! 

Green tea: Boosts your metabolism + powerful antioxidant. 

Licorice root: Helps to balance estrogen and progesterone ratios (great for PMS ) (P.s Not great for heart conditions though)

And Burdock root: Assists in detoxifying blood and liver, supports lymphatic system AND it’s anti-inflammatory and antibacterial properties can help skin issues like acne, eczema and psoriasis! 

Also a fantastic herb for those who are trying to naturally manage their blood sugar levels!


Never discount the power of herbs! It lies in their wealth of protective polyphenols — plant compounds with potent antioxidant and anti-inflammatory effects. 

... I can assure you the irony of the name is not lost on me!! But here’s the real tea, if you want to shine for the inside out, give beauty-queen a try! 

#6 Love your Guts!

Pre vs Pro Biotics

Our bacteria, the trillion of them that live in our gut and regulate our immune systems, also regulate our brains!!

 They do a lot of work. These bacteria make neurotransmitters that get through the gut wall. They also trigger the nervous system to make neurotransmitters like serotonin and gamma-aminobutyric acid (or GABA) in the brain.  

Serotonin is your body’s ‘feel good’ neurotransmitter, which helps regulate anxiety, happiness, and mood. a whopping 90% of your serotonin is made in your digestive tract, and the production of this chemical is reliant on healthy gut bacteria. A lack of serotonin can be what makes you feel unsettled, anxious, depressed and feelings of self-doubt.

Balance is key for gut bacteria. 

Fermented foods like kimchi, kombucha, yoghurt and sauerkraut do wonders for creating a good gut flora! 

You can also assist this with some extra help from Pro and Pre biotic! 

Pro Biotics help to re populate you gut... perfect after a course of antibiotics.

Pre Biotics help to feed the bacteria you already have! 

'Pro' is shipping them in, 'Pre' is feeding what you already have! 

However, if what you have isn't in balance... you are feeding the baddies and the goodies! Make sure you don't have an underlying dysbiosis ( like an overgrowth of candida ) before shipping in food for your bugs to feast on! 

#7 Care about your skincare!

Diet vs. Topical

Skin is your largest organ and chances are if you're seeing some changes surfacing on your skin, it's a pretty good bet to assume they are occurring from changes in your body! Remember your body is a system of a million working parts therefore treating skin concerns needs to be looked at systemically. 

So let's look inside, out.

The main culprits of angry skin are things that most of us experience on some level, however they effect us all differently. (the whole 'one size doesn't fit all' deal). But here are some pointers! 

#8 Hormones

Friend or foe?

 We all have them. They can be our friends or the root of all evil (… or so it feels like). 

Too much or not enough and it can genuinely feel like someone else is calling the shots in your brain (and body). 

So. Hormonal imbalances. If you’re thinking PMS, yes that is definitely a disruptive hormonal surge - but there are SO many other lessor known symptoms that can be a HUGE sign of an imbalance in your hormonal profile, for guys and gals too! 

#9 You can't score if you don't have a goal


How often do we set out to achieve something... and regardless of if we succeed or not, we never really feel like we've done enough? Like that line of 'success' in the sand is always being pushed back? More often than not, we are our own harshest critics. We will pick apart what we should have done, rather than acknowledging what we achieved. 

Whether fitness, life or career goals; set tangible, scalable goals and watch how much easier it is to achieve them. They aren't nebulous ideas... they are real. Most importantly - don't be afraid to achieve them!

You are ALLOWED to be successful - don't sabotage yourself! 

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliantgorgeoustalented, and fabulous? Actually, who are you not to be? "

Marianne Williamson

# Love yourself


The thing about 'perfection' is that, it’s a place our minds' GPS is constantly set to...but it’s a destination we feel we never arrive at!

Perfection is something we invest so much time in but more often than not, the perfection chase leaves us unsatisfied. We crave that lovely lady's voice that says 'you have arrived at your destination'. But please know you don't have to have everything sorted... Or look a certain way - you don't have to have abs or be 'done' all the time... You don't have to have every new product, and you definitely don't have to look like your fav #girlcrush on SM to be 'Perfect'. Re route your GPS!! Stop hoping it will take you somewhere else, because maybe, just maybe- what YOU have going on is actually pretty damn... perfect.

Realise the power you have, just by being you. The scale doesn't show you how many lives you've touched, and it certainly doesn't represent your worth. 

Put your hand on your heart and be proud of the person you are. Be proud of the things you have and will achieve and invest in making you better, for you. 


Know YOUR body!

**As always, this is for information purposes only! Know YOUR body! If something doesn't feel right, seek medical attention! All health recommendations provided are my own personal views and experiences, and are not designed to diagnose or treat pre existing conditions. Please see your local GP, or allied health professional before making any changes**


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