Killing Me Sweetly…

I watched Jamie Oliver’s sugar rush last night and the first 5min alone scared the shit out of me. The amount of children going to hospital because of sugar and the unnecessary pain they are going through is just heart breaking!

The amount of children suffering at the hands of sugar is scary, but what’s more scary is where the sugar is coming from. Cakes, lollies – we all know these have sugar. How about some all bran flakes, Greek yoghurt and berries with a nice glass of orange juice to accompany – 14.1tsp of sugar just there! What we would normally perceive as a healthy breakfast we find 14 teaspoons of hidden sugars, that’s DOUBLE the daily-recommended amount just in your breakfast. The amount of meals, snacks, drinks, sauces etc. that we perceive as ‘healthy’ that are riddled with hidden sugars is growing by the second.  

The recommended daily intake of sugar is set at no more than 7tsp per day – the average at the movement is 40tsp 0_0 more than 5x what we should be having.

As a society we are getting busier and as a result more and more people are turning to fast, easy options for their meals. Whether it is fast food or packaged meals the amount of sugar in these fast, easy options is incomprehensible. From this we are seeing a rise in obesity, diabetes and other diseases/conditions directly related to sugar intake.

I’m not saying you need to cut sugar out of your diet completely, everything in moderation has always been my motto – but the truth is the more sugar you consume, the more you will want to consume. It is a substance that you will crave and that will provide you with no nutritional benefits. It is next to impossible to cut it out completely, but can you get it to the DRI of no more than 7tsp per day? Make a point of tracking your sugar for one day. I’m sure that’s all it will take. How much did you consume? 30, 40, 50tsp of hidden sugars? If you are aware of where the sugar is hiding you can control your intake, you can make better, more educated choices.

Only a few weeks ago I started the IQuitSugar diet by Sarah Wilson. Still trying to shake the last 10kg of post baby weight I was up for anything! I was already working out regularly but needed to control my diet. After 2 weeks on the plan the headaches that I had always considered normal had stopped. The bloating I had always ignored, was gone. My skin felt amazing, my energy levels were rising and I was 3kg down. I was eating full fat, wholesome, fresh food minus the sugar (fructose). I was still getting plenty of lactose so there was still sugar in my diet; I was just cutting out the crap! My fast food addict husband and unadventurous kids LOVED the meals (bonus!!) it was a winner all round. So why doesn’t everyone do it? The answer – it requires effort.

The number one excuse for eating poorly and not exercising is ‘I don’t have the time’ – the TV program I saw last night showed children as young as 4-5 going into surgery to have a handful of rotten teeth yanked out, middle age men with diabetes having body parts amputated and a young girl only 15yrs old with type 2 diabetes who has to check her blood morning and night, after every meal. Who has time for that? THAT is the reality – all those people said ‘no it will never happen to me’ but it did. Taking a little time just once a week to organise and prepare meals could save you having to watch your nearest and dearest or even yourself suffer this pain.

I know what busy feels like. I run a business, I study, I run a household and have two young girls that require my constant attention. Everyone knows what busy feels like. You have to consistently make time. Have your meals organised and prepped in advance so there is no reason to pick up the phone and order a pizza when you walk through the door at 6pm. Take the family out for a 30min walk – get active – not only will this increase your energy levels but you will be spending quality time with the family, getting some fresh air and providing a positive influence for your family.

It’s not as easy as grabbing a freezer meal and sitting in front of the TV, but it is so, so worth it. Your quality of life will improve dramatically. We are not here for long, so make the time you have got the best it can possibly be!

The amount of sugar we as a nation are currently consuming is killing us. Something HAS to change.

I will leave you with a simple quote I heard on ‘That Sugar Film’ – “Sugar is not the devil, but life is SO much better without it!”

Now..What’s your choice?

There has been a lot of media attention of late for ‘fitness motivators’ they motivate, don’t train. Their aim is just to get people up and active, living a healthy lifestyle. Some are quite harsh, loud, yell their passion for all to hear. Others take a more gentle approach and throw kindness your way to whim you in to getting off the couch. Personally if your laying down the hard truth I’m a hell of a lot more likely to hear it! But I know this can be daunting for some. Any way you do it if someone hears your message and makes a change for the better then you are doing an amazing job and changing lives. Whether it be one life or thousands, it is an improvement to the health of our nation.

I will never tell you that you are too fat, too skinny, too anything – because we are all different, there is no two ways about it, we are like snow flakes there are no two people that will be completely the same. You might have different bone structure, health issues, likes, dislikes, habits etc but the second they become an excuse to live a crappy lifestyle that is when I will tell you to suck it up, build a bridge and get over it. I’ve known people who look 20kg overweight yet live better healthier lives then the skinny fast food addicted, couch potato next to them. I don’t care what you look like, only how you live. Get off the couch even if just for a 20min walk everyday, it is better than nothing! Cut the crap in your diet, get rid of all the sugar fuel and start eating long lasting nutritious fuels! It’s not easy but it IS worth it. I’m not overly harsh, but I am honest. I am kind, but I don’t sugar coat. Like every other ‘fitness motivator’ I will not appeal to everyone. But if one person after reading, listening or spending time with me makes the decision to stop making excuses and get active then this will have been worth it!

I have been the one making the excuses, so I know how easy that path is. I’m too busy, I work too early/late, the kids won’t let me, I’m too tired, I don’t have the energy….the list goes on and is endless but the truth is until you start eating right and moving you will never have the energy. Bad diet and lazy habits drain you and before long it is an endless cycle that kills your energy, your enthusiasm and your passion. One day I looked down at the scales, I was nearing 9mth pregnant with my first daughter and was about to hit triple figures on the scales. But I was pregnant right? So don’t stress…No, I started at 60kg…I had put on a whopping 35kg (it is recommended to put on between 10-14kg) 4yrs and 2 kids later I’m still not back to that 60kg but I am well on my way and can guarantee that I am fitter and healthier than I have ever been. I make the right choices and set the right example for my girls. My body has changed and I may never get back there but I am healthy and happy and strong. Which is everything I want them to be. They will never know the pain of being bullied for their size, they will never feel the tears caused from a nasty schoolyard or feel lonely in the playground because they will be healthy, they will be strong and they will be confident. If I can do it, you can too. It is never too late to make a positive change. It is never too late to choose a new path. Life is short, make sure you are getting the most out of it and living the best quality life while you’re here.

Work Hard, Play Hard, Train Hard.


Emma xx

It All Started With A Lawn Mower…

The last few weeks have been an absolute rollercoaster, for both the entire family and myself. There is NEVER a dull moment!! My latest dramatic event happened two weeks ago. While home sick with my youngest daughter Scarlett (6mths) I decided to stop sitting around feeling sorry for myself and be productive! My answer to that was to mow my well over due lawn…a decision I’m now regretting!! As I finished the mow and turned off the mean machine, before it had stopped I took of the catcher and went to scoop up the cut grass. I was a little too eager and my finger did a dance with the blade! 24hrs, 1 surgery and way too many stitches later my finger is properly attached and in a splint.


With a constantly sick house hold and broken finger, the mowing of the lawn was the last bit of physical activity I have had in the last fortnight then throw Easter in the middle…well my nutrition has had its down points too!!


With zero exercise and less than perfect nutrition, other than feeling like crap! I have found the following:


  1. The less exercise I do, the lazier I feel. Meaning it is even harder to get back to it!
  2. The more sugary, processed foods I eat, the worse I feel and the more crappy food I crave!


It is an endless, destructive cycle, the more you eat, the less you do, the less you do, and the more you eat!


The biggest problem for so many people (myself included!) is getting out of this slump. How do we find the motivation after a bad trot to get back on the horse and keep going? I have spent years trying to come up with the answer and while some things may help e.g. support from friends and family or an inspirational quote that really speaks to you. There is no secret trick, if you don’t feel like eating right or doing a workout, take a few breaths, think about how you will feel after your workout vs. how you will feel after eating that big mac…now *tough love* suck it up and make the right choice! It’s not easy. I know that. There are days when I really don’t feel like moving! But I suck it up, pack up the kids and head off to Bootcamp. After the class, I’m in a better mind frame, I have more energy and I’m more inclined to go grab a salad over a burger! Plus I know that if I put in the effort to take that hour for myself and go hard in that workout for the rest of the day, I’m a better Mum. Instead of throwing on the TV and begging the kids just to sit down, be quiet and watch telly! I’m taking them to the park or doing craft! Your overall quality of life will improve dramatically and then there will soon come a day where you’re not forcing yourself to choose salad over a burger or workout over couch time, you will wake up before your alarm and have your runners on! You will be craving veggies and home cooked meals instead of chocolate and take out and you will love every second of it!!!

I’m not saying you won’t have your bad days. I will too, we are human after all! We are not perfect but make the right choices and we can be pretty damn close!!


We are on this journey together. It’s a life long journey not a quick fix – so enjoy it. Enjoy every step and get the most out of every day 🙂

I’d love to hear all about your journey, your struggles, and your accomplishments – share them all, you never know whom your inspiring!


Happy Training Ladies!!

Emma xx

Rules to Live By…

Over the last few weeks I have completed a YogaFit Instructor course. I must admit I walked into the course thinking, ‘Yoga – few poses, can’t be much to it!’…boy was I wrong!!! 10hrs a day for 6 days I left my girls before they woke, got home after they had gone back to bed. During those 60hrs I practiced hours of yoga, learnt the anatomy and alignment of the human body, communication and language of yoga, types of breathing, how to structure and implement a yoga class to the fitness community and well honestly the list is endless! They call these courses ‘intensive’ for a reason as I discovered very quickly!!

I learnt an astonishing amount during the six day course but here are just a few points I pulled that I found rather inspirational and would like to share with you. First my own experience. I have practiced Yoga on and off for a decade, and have always wanted to teach yoga but the following thoughts held me back:
* I can’t / have no interest in meditating..
* I don’t have the body of a Yoga instructor
* I’m not flexible enough
I could go on and on listing flaws that I thought meant I could not be a Yoga instructor. Then I did the YogaFit course. YogaFit is all about making Yoga accessible to every body with every type of body! It is about letting go of competition, judgement and expectations and allowing yourself to just stay in the moment and get to know your body. I became very aware of my body during the course, in just six days I started to notice little things – my posture, the slump I have always had, I became aware of and started trying to correct. My diet, I started grabbing an apple for a snack instead of an overly processed easy grab muesli bar. I was noticing how I treated my body and how It effected me. I’m not saying Yoga will fix all your unhealthy habits but it will make you aware of them and you will find yourself naturally cutting down on them the more regularly you practice.

There are some concepts within the Yoga practice that I found fantastic as general ‘rules to live by’ – The Yamas & Niyamas are your ethical guidelines. The Yamas relate to how we treat those around us – non-violence, truthfulness, non-stealing, non-excess and non-possessiveness while the Niyamas relate to how we treat ourselves – Purity, Contentment, self-discipline, self-study and surrender. These ‘guidelines’ are not there to stop us from living but rather to open life up to us. Living by these simple precepts you will find your days feel a little lighter, we like ourselves a little more, and even find work more enjoyable ? We all have our bad days, but making a conscious effort to treat ourselves and others with joy and respect, in my opinion can bring nothing but positive things.

I loved both the physical and mental health benefits I gained from practicing Yoga and would love to share the practice with everyone else. This being the case KFiTT will be offering YogaFit classes starting the 28th March, on Saturday mornings at 8.30am from Boronia Park Oval . Whats more – for the first 8 weeks the class will only be $5 and ALL money collected will be donated to Outrun Cancer – A not-for-profit organisation that encourages people to take action against cancer and adopt a healthier lifestyle.

We all have to start somewhere and well – there is no time like the present!



outdooryoga_2 copyBy Emma Williams

The Key to your Weight Loss

This month my focus is on nutrition. We will never reap the full benefits of all our hard work put into our Bootcamp, Boxing or Run Club sessions if we are shoveling in all the wrong foods surrounding it.

We need to make sure our bodies are getting enough food to support an active lifestyle. But we need to be getting enough of the right foods!

Specific diets vary depending on what you are trying to achieve i.e. gain muscle, lose weight, maintain weight etc. but without getting too technical let’s just cover the basics that can help us get our nutrition in check.

One of my main issues is organisation. Two kids, one with lots of extra curricular activities, working full time with some study thrown in walk through the door at 5pm with no dinner planned…. doesn’t usually end in the healthiest option!

If you have the time to pre-prepare meals then fantastic! If not then set aside a time every week to plan the week’s meals, do your grocery shopping and be prepared. If you’re walking in the door at 5pm have food ready to cook and a plan of what’s for dinner then there is no excuses to dial for a pizza!

My second problem is, if there is junk in my fridge/cupboards….I will eat it. So it’s time for a kitchen makeover. Take all junk food/naughty foods that could tempt you and throw them out! If it’s not there, you can’t eat it!!!

So with cleaning out our kitchen and being prepared, next comes the question: what do we eat?

Honestly we all know the answer, may not like it but the recommendations have always been pretty much the same. The basic food pyramid! 5-6 serves of veg, 2 serves of fruit and the rest? Well everything in moderation!!! How can you go wrong with that?? See the picture of the food pyramid below for more details but along as you are getting your essential greens eat everything else in moderation and you will be juuuust fine 🙂