53,000 Views, Yay!

Hello loves, ❤

I am so grateful to be posting another one of my ‘view posts’ – I love sharing how appreciative I am of all my followers that support me along my journey ❤

53,000 views – WOW! I would love to make it to 100,000 views in 2018! There you go, there’s a 2018 goal for you all ❤ Do you think we’d make it?

I have so much faith in my blog to achieve BIG things! It’s all thanks to you beautiful people bc without each and every one of you, I would not be where I am now.

Thank you from the bottom of my heart ❤

All the awards & also all the lovely people wanting to feature on my blog baffles me but yet leaves me so speechless – Thank you.

I’ve screenshotted some lovely things that people say on their blogs about me ❤

Kind Words 18Kind Words 19Kind Words 20

 

Thank you to the below people for posting their reply-blogs to their award nominations, I loved reading through them ❤

 

There has been a fair few award reply-blog-posts that I’ve made, if you have missed them, see them below:

 

Thank you once again to all my lovely followers ❤ You all have touched my life & I am so grateful that you find interest in my blogs ❤

Over the upcoming weeks, I’ll be completing questionnaire blogs that I would encourage everyone to be apart of – This gives you all an opportunity to get to know me better.

Wherever you are in the world, have a lovely day ❤

A, x (1)

Beach, Waves + Sun

Hello loves ❤

And, its MONDAY! Just like that, I blink & the weekend is over BUT… the weekdays go so slow.

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BUT… This week is going to be a 4 day working week for me bc Australia Day falls on the Friday so that is a public holiday for us ❤ WOOHOO! No work but still getting paid for it ❤

How was everyones weekend? Just a quick little blog post to share my weekend with you all.

Thursday night, I went to the hill near my house & did a few hill sprints, this hill is SOOOOOO steep, my calves BURN.

 

But the view from the TOP is AMAZING!

 

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Friday, I went to see the new Maze Runner movie in the movies (I get 50 cent movie tickets bc I work in the head office of cinema, which is a PLUS), that was super fun.

Saturday, I went to the beach about an hour away from my house, it was new beach that my dad introduced us to, such a cute little spot with a rock pool which I loved ❤

It was so lovely to just sit & relax with my family, I rarely spend time with my parents bc I am working all week that on the weekends I am out so it was lovely to sit with them & relax together.

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Walk to the top of the hill area was so nice, the view was to die for – I couldn’t believe how relaxed locations can make you feel.

My heads been filled with a lot of chaos lately (my mind tends to think silly things) so it was good to just switch off for the weekend.

Saturday night, we had a games night at my house – board games are SO fun, I had so much fun playing them.

On Sunday, I was back at the beach again but this time I went to another beach, this beach is called Cronulla – this is quite a popular beach in Sydney, I didn’t even expect to get parking but I sat at the top of the hill which was real nice & I got to just reflect ton my thoughts.

Last night, I went to the movies & watched Liam Neeson’s new movie called The Commuter. IT. WAS. AMAZING! All Liam Neeson movies are GREAT! I can’t fault him. He is honestly my favourite actor. If you haven’t watched it, its a MUST-WATCH!

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I would love to hear what you all got up to on the weekend, share it with me ❤

Wherever you are in the world, have a lovely day ❤

A, x (1)

The Entertainer Blogger Award

43412bd5-36d1-43a6-9806-789ed6db922bHello loves, ❤

Happy Monday – I hope everyone had a lovely weekend. I spent mine outdoors, soaking up some sun at the beach (I love the beach, I love the sun!)

What did you all get up to on the weekend?

Thank you so much to Ingrid Madison Ave on nominating me for The Entertainer Blogger Award – if you haven’t checked out her blog, I suggest you do bc she covers almost anything that runs through the mind.

The Rules:

  • Thank the person who nominated you (add a link to their blog)
  • Add the rules, so others can follow
  • Answer the questions that have been asked
  • Nominate a handful of entertaining bloggers
  • Display the photo also in your blog

 

My Answers:

WHY DID YOU START A BLOG IN THE FIRST PLACE?

I was a blog-reader for quite some time, I always thought to myself how cool it would be to have my own blog someday AND now, here I am ❤

 

WHAT IS YOUR FAVORITE BOOK?

Oo, I love a true story book called ‘A Child Called It’ – this book is AMAZING! A boys struggle through life, I honestly cried SO much throughout this book. Highly recommended ❤

 

WHAT DO YOU DISLIKE THE MOST?

MESS – I hate mess. Messy bedroom, messy wardrobe, messy workspace, messy kitchen, messy drawers. Anything messy – I cannot stand.

 

WHAT IS YOUR FAVORITE FOOD AT THE MALL?

Oo, I don’t necessarily buy FOOD at the shops, I tend to buy a BOOST JUICE, this is a company that provides different flavoured juices & crush it all up for you ❤ I love the Mango Magic one ❤

 

WHAT IS YOUR FAVORITE PASTIME?

 

My favourite past time is my first time on a plane, it was the most scariest yet most exciting time of my life. I didn’t know whether to smile or cry, look out the window or vomit, haha.

 

My Nominees:

 

Congrats to all nominees ❤ Can’t wait to read your replies.

Wherever you are in the world, have a good day ❤

A, x (1)

Protein, Protein, Protein

Protein, amino acids, shakes and BCAAs can be confusing. How much do you need, what should you eat, and when is the right time for which supplement? Here are the answers to ALL your questions!

 

What is protein?

Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. Some of these amino acids can be produced by the body, while we must get others from food. The ones we cannot produce and must get from our foods are called the “essential” amino acids.

 

Why do we need protein?

Proteins are the main building blocks of the body. They’re used to make muscles, bones, organs, hair, nails and skin. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Without protein, we wouldn´t be able to survive.

 

What kinds of proteins do we need?

The best sources from food are beef, chicken, fish, seafood, eggs, dairy products, nuts, seeds, quinoa, soy and legumes like black beans and lentils. Animal based proteins, of course, are much more similar to our proteins, thus are used more readily and rapidly than plant proteins. Nevertheless, plant based diets also provide adequate protein.

 

Why is protein important for building muscles?

Muscles are largely made of protein. As with most tissues in the body, muscles are dynamic and are constantly being broken down and rebuilt. To gain muscles, the body needs to get more muscle protein than it is breaking down. In other words, there needs to be a positive protein balance. For this reason, people who want more muscles will need to lift heavier weights and eat a greater amount of protein.

Also, people who want to keep muscles that they’ve already built may need to increase their protein intake when losing body fat, because a high protein intake can help prevent the muscle loss that usually occurs when dieting.

 

 How much protein do I need?

That depends on your weight, height and your activity level. If you are working out regularly, the common recommendation for gaining muscle is 0,7-1 gram of protein per pound of body weight, or 1,5-2 grams of protein per kg.

Numerous studies have tried to determine the optimal amount of protein for muscle gain and many of them have reached different conclusions.

Some studies show that over 0.8 grams per pound has no benefit, while others show that intakes slightly higher than 1 gram of protein per pound is the best.

If you’re carrying a lot of body fat, then it is a good idea to use either your lean mass or your goal weight, instead of total body weight, because it’s mostly your lean mass that determines the amount of protein you need.

 

 What about the average person?

If you don’t lift weights or do any exercise, then aiming for 0.36 to 0.6 grams per pound (or 0.8 to 1.3 gram per kg) is a reasonable estimate. This amounts to 46-75 grams per day for the average female.

 

What are protein powders?

Protein powders are dietary supplements that contain a high percentage of protein.

This protein is derived from a variety of different food sources, including:

  • Rice
  • Quinoa
  • Chia
  • Whey/Milk
  • Pea
  • Hemp
  • Soy

 

 

Which protein powder is the best for me?

  • Whey protein is one of the most commonly used proteins. It contains all of the essential amino acids and is easily digested (if you are not lactose- or casein intolerant). It helps boost energy and can reduce stress levels. The best time to use whey is after a workout.
  • Soy protein (if not genetically modified) helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.
  • Casein (milk protein) supports immune function and enhances muscle growth.
  • Rice protein, which is 100 percent plant-based, is a good choice for vegetarians, vegans and people who don’t consume dairy products. It’s also gluten-free.
  • Pea protein is highly digestible, hypo-allergenic and economical.
  • Hemp protein is also 100 percent plant-based. It’s a good source of omega-3 fatty acids.

 

When is the best time to drink a protein shake?

Before or after your workout – both have advantages.

Post-Workout: Drinking your protein shake immediately after a workout is always a good idea. Your body has done work and wants to recover, so you have to refill the stores. Taking protein at that time will give your body the fuel it needs to heal and grow. Moreover, the Protein uptake is faster immediately after a workout (within 30 minutes). About 20-30 grams of protein are perfect to for recovery and muscle growth.

Pre-Workout: Muscle glycogen (which comes from carbohydrates) is our primary source of energy fueling workouts. If glycogen levels are low, like from going too long without eating, your body will begin to break protein down from your muscles during exercise to provide some energy. Loading up on protein and carbs before a workout helps keep you energized and will protect your muscles from being used for energy supply.

 

How much protein is in my food?

Just a few examples:

  • A 4-ounce chicken breast has about 35 grams of protein
  • 3-ounce grilled salmon filet has about 21 grams
  • A typical 8-ounce piece of steak could have over 50 grams of protein
  • One 8-ounce container of yogurt has about 11 grams of protein
  • One cup of milk has 8 grams of protein
  • 1 egg has about 6 grams of protein
  • 100 grams of tofu have about 9 grams of protein

 

 

What about amino acids supplements like BCAAs?

Your body uses 21 different amino acids to create all of the different proteins necessary for tissue function. However, 9 specific amino acids, called essential amino acids, can’t be produced by your body and must be obtained through your diet. Similarly, additional supplementation with amino acids before exercise can help enhance cardiovascular endurance, muscular strength and overall recovery.

 

What about BCAAs?

Branched chain amino acids, or BCAAs, include the three amino acids leucine, isoleucine and valine. These amino acids can be found in dietary protein, such as meat or eggs, or they can be supplemented. Branched chain amino acids are most commonly used for their role in building muscle, improving exercise performance and decreasing post-exercise soreness and recovery time.
Wherever you are in the world, have a lovely day ❤

A, x (1)