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How to Travel and Still Lose Weight

By | Articles and Tips, featured : magazine, SUCCESS & MOTIVATION, Weight Loss | No Comments

Many clients tell me they can stay on track for achieving their weight loss goal during the week but find weekends trickier due to the change in routine. Usually this is amplified when they travel, be it for work or pleasure.

If you relate to getting off track in these situations, there is a solution. Remember, not everyone puts on weight when they travel or becomes a couch potato on the weekend. Allow yourself the opportunity to learn how to stay on track in these situations.

Staying on track for weight loss means being consistent with the right behaviours. Your mindset – the way you think and what you believe – determines how you will behave. If you want to be consistent with your weight loss behaviours – even when you travel – you must have thoughts and beliefs in place that support consistent action.

Scenario: Travelling for work

Imagine a scenario where Julie wants to lose weight. She starts out enthusiastically and makes some good progress. While she is feeling motivated and in-control things go well then one day she is asked to travel interstate to attend a work conference. “Oh no,” thinks Julie, “I can’t stay on track and lose weight while I’m away for a week. There are all those dinners to attend at conference and I won’t be able to exercise. It will be a disaster!”

These types of thoughts inevitably lead to self-defeating behaviours. Here’s how it works:

  • Julie believes she won’t be able to exercise so she won’t pack her training gear
  • Julie believes it is inevitable she will overeat so she will overeat as she can see no other option
  • Julie believes attending conference will be a disaster for achieving her weight loss goal so she will act accordingly.

Can you see how Julie’s thinking is not serving her?

Thinking to keep you on track

What if Julie said to herself, “Okay, I’m going to this conference;

HOW can I continue to stay on track for achieving my ideal weight?”

Now Julie will look for opportunities to stay on track.

Notice she doesn’t have to know the details of how she is going to stay on track yet. She simply needs to believe that it is possible – and of course it IS possible. Some people return home from a week away healthier and leaner than when they left. Focusing on this possibility allows Julie to be curious and explore her options.

Some options that might occur to Julie are that she could:

  • Ask for the mini bar in her hotel room to be emptied and fresh fruit made available instead
  • Find and book a room in a hotel with a gymnasium / pool / access to a suitable walking or running route
  • Book one or more personal training sessions at her hotel’s gym
  • Eat a pre-ordered suitable breakfast in her room each morning
  • Ask the conference organisers to provide fresh fruit for morning and afternoon tea
  • Book a self-catering apartment (instead of a hotel room) and prepare at least some of her own meals and snacks
  • Decide to be confident in her ability to eat mindfully and to feel comfortable and satisfied.

Action steps

If you notice you expect to get off track for your weight loss or fitness goal whilst travelling:

Examine your thoughts and beliefs. Identify exactly what you are saying to yourself – for example: “I always put on weight when I go away” or “I want to have a good time and I can’t if I’m trying to lose weight.”

Assess the validity of these statements and challenge them with questions like:

Is this really true?
Is it true all the time?
Do other people think differently and therefore get a different result?

Now ask: “How can I continue to stay on track for achieving my ideal weight while I am travelling?”  Write down all your ideas and notice how you feel now.

Going through this process puts you back into a resourceful state. You return to being positive and confident about being on track for achieving your goal.

Travelling, weekends, unexpected breaks to your weight loss routine are not reasons to fail. They are opportunities to practice your healthy lifestyle behaviours in different situations. 



VICTORIA MORRISON PROFILE PICVictoria Morrison is a weight loss expert – coach, writer and speaker. Her mission is to put the fun back into weight loss. 30 years in the health and fitness industry and finally conquering her own binge-eating issues led Victoria into the field of positive psychology. She created Mindset Reset for Weight Loss for smart women who want to drop the struggle and drop their excess weight. Using  CBT, NLP and other modalities, clients quickly transform their mindset and get on track for transforming their bodies. Victoria is passionate about helping others let go of what is holding them back; she says: “It’s easier, faster and more fun than people expect it to be – and the results are amazing. Be your ideal weight and enjoy the experience – why wouldn’t you give that a go?” Find out more and get free weight loss mindset tips at www.weightlossmindcoaching.com


How YOU Can Shift Your Mindset, Overcome Your Roadblocks And Be Truly Successful!

By | Articles, Articles and Tips, featured : magazine, Mindset, SUCCESS & MOTIVATION | No Comments

What if you could let go of that one thing that is holding you, your career or your business back? How important is that to you?

How often have you found yourself held back, stuck, not knowing how to get passed “that” roadblock and how to let go of those annoying fears and limiting beliefs?

Well, let’s have a look at what YOU can do about it NOW!

1. BE CLEAR about what you want to achieve. An easy way to do this is to imagine that you are describing your goal to a 12 year old who has no idea about what you do. The simpler and the more visual it is, the better!

2. Increase and learn to use your self-AWARENESS. Have you ever caught yourself finding excuses to avoid taking “that” step: a phone call to make, an email to write…? Science has demonstrated that our bodies can have a tremendous impact on our mind. When you are procrastinating, start becoming aware of how your body is reacting: is your heart beating faster? Are you frowning? Are your shoulders “drooping”?…              Make the conscious decision to change how your body is, stand straight, take slow deep breaths and observe how your mind reacts as a consequence.

3. Think of the WORST-CASE SCENARIO: are you afraid of not being able to do it or are you afraid of the consequences of actually succeeding at it? Be honest with yourself and DON’T JUDGE yourself. You might be surprised at the answer.

4. Make a list of all the BENEFITS and of all the DRAWBACKS associated with overcoming your “roadblock”. This is essential so you can have a BALANCED view of the situation.

5. Think of how DIFFERENTLY you could react to this situation. Think of someone you admire who would act differently. Now, imagine for a moment that you are this person and that it is easy for you to act differently.

PRACTICE this by taking small and frequent actions.

6. VISUALISE yourself overcoming your “roadblock”, letting go of your fear. Visualise it with as many details as you can, imagine the colours, the sounds, how you are feeling, make it as vibrant as you can. Put that scene in a photo, make sure you can see yourself in it. Your subconscious will do the rest.

7. One last thing: remember to SMILE. Really! Smiling on the outside will help you smile on the inside and help you move mountains. Just give it a go…what do you have to lose?

Science has demonstrated that we can “rewire” our brains. Equally, YOU can change YOUR “wiring”, take a different course of action and get past your roadblocks.  After all, if YOU are not in your mind’s driver seat, then who is? Remember, be AWARE and CHOOSE how you will react. It’s all in the Mindset!


post feb 19 aNadine Rabu is a highly regarded international mindset consultant and accredited professional coach, and the owner of “It’s All in the Mindset”. Prior to this, she worked for over 15 years for large multi–‐national engineering companies throughout the world.  During that time she repeatedly observed the positive and negative impact of people’s mindset on growth, innovation, motivation, efficiency, productivity and capacity to adapt to change.  As a result, Nadine chose to focus on helping highly motivated professionals, business start–‐ups and small to medium size businesses achieve their goals, develop to their full potential and see possibilities currently escaping them, by working specifically on their mindset. 

To find out more, visit:  www.ItsAllintheMindset.com

SOPHIE GUIDOLIN: Fitness Model, Mother of 2, True Inspiration

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I am a mother of two young sons, which of course took its toll on my body, as I gained 28 kilos
throughout each pregnancy!

I embarked on my own personal lifestyle change; I made a huge turn around and changed the way I not only lived but also the way that I treated my body. I learnt to respect my body and admire what a life changing experience pregnancy and childbirth truly was. My whole mindset changed, I felt empowered knowing what my body was capable of.

My first step in the right direction was to start exercising however I was intimidated at the gym. I was nervous that I didn’t know how to use the weight equipment properly, so I avoided weights completely. I also believed in the common myth that doing weight training would make me ‘bulky’. Eventually after not getting the results I was after, I started my journey on weight training program and I was hooked!

The rush and pump that I got from weight training I had never had from anything else before. Combining weight training with cardio saw my body change, but it was still not the results I was hoping for.

So my ‘diet’ was closely examined and I quickly started following a clean eating diet. That you can also start on today, just head to the clean eating guidelines tab!

The word ‘diet’ really scared me. My initial thought was that I would need to restrict my eating, be hungry all the time, or put my body through unhealthy ‘fads’- which is not my idea of fun!

The term ‘diet’ is just a word used to describe what you eat.

Once I changed my diet, my body changed dramatically! I learnt the benefits of eating the right foods, when to eat them and how to cook them.

It was almost instantly that my body started changing once I initiated the lifestyle change’s I mentioned:


Weight training program


Within 3 weeks I noticed a difference, within 6 weeks my friends and family noticed and within 12 weeks the world started to notice.

I went on to compete in 2012 INBA Sportsmodel taking out 1st place.

I am a busy mother of two young children, I work full time and I run my household including all cooking, cleaning, washing. I love the quote, “today’s preparation equals tomorrows success” because I honestly believe that everything comes down to organization.

I am living proof that no matter who you are, what your circumstances are you can achieve the goals you want.

By changing your lifestyle with the guidelines on this site along with your exercise program, you will see results. I’m not promising it will be easy, but I promise it will be worth it!




1. Sophie, can you start by telling us a little bit about yourself and your journey?

I’m your everyday, regular mum of two young boys. Whilst pregnant I gained almost 30 kilos for each pregnancy. That alone took a toll on my body-as I’m sure every mother can tell you! I turned my life around, took control of my diet and my boys were my motivation to teach them the importance of correct nutrition and how to best use food to your advantage for energy, endurance and brain function!

My aim is to educate as many women as possible the importance of correct nutrition and diet. Clean eating doesn’t mean boring foods either, I have recipes for free on my website which are all 100% clean (non processed foods) which are suitable for the whole family.

I am also in the middle of releasing my own clothing line called ‘inspire’.

2.How did you get into fitness modeling and to become such a huge spokesperson for health and fitness?

I have been in the modeling industry since I was 13, but after a huge car accident when I was 15 it was very doubtful that I would step foot in front of a camera again, let alone lift weights! My physiotherapist had prescribed me with a very simple exercise program to begin with and I slowly built up my training. I fell in love with weights and soon competed (7) times after!

Being such a big advocate and a huge passion for the health and fitness industry has been recognized as I have regular online updates of meals I am currently enjoying, tips I love, ideas for my children’s meals and everything in between. Its great that I can help other mums and be an example for those mums struggling after giving birth!

3. In the many times you’ve prepared for a competition as a fitness model, what has been the toughest moments and how did you get through them?

No matter what my competition goals are, family and work still have to come first. No matter how tired or how low my energy may be I still have to prepare my boys meals, washing, cleaning and work. Balance is key and nothing should be sacrificed in order for you to achieve only one of your goals.

4. I understand you’ve competed and actually made it to stage in incredible shape before, all on your own without a nutrition coach. When it comes to setting yourself up with a training routine and nutritional plan, are there any valuable lessons you’ve learnt from experience that you can share with our readers?

Listen to your body.

Rule number 1! If you are tired, sleep. Obviously in order to coach yourself into a competition you need to be in tune with your body and not be lazy about it. It all comes down to how bad you want it! A lot of people who attempt to self-coach will fall off as they lack motivation, accountability or commitment.

5. When’s your next competition and what do you want to achieve with it?

I’m not 100% sure at the moment; I’m not prepping for any competitions at this stage. When I compete I like to bring the best I possibly can, with 100% of my energy focused. At the moment I am loving spending every second with my boys who are growing so quickly.

My ultimate competition goal, would love to gain my pro card and compete at a pro level!

6. Aside from winning fitness competitions and bringing an amazing physique to the stage, what are your goals and dreams in life?

My ultimate goal in my life is to raise my boys with values, morals and education. I’ve been a single mum since my boys were young due to my marriage breakdown, so it is super important to me to be the best mum I can be, as their dad lives overseas I am all they have.

I haven’t been shy in letting the world know that my ultimate business goal is to open my own clean eating café on my parent’s winery in Mclaren Vale. This may still be in the pipeline for me yet!!

7. I think what everyone wants to know is, just how you do it all with 2 young boys! Can you enlighten our readers and share with us your daily motivation and how you cope with not only being a competitive fitness model and running your own business but also manage 2 young boys, which I can only assume is not the easiest task! Do you have a secret other mothers don’t know about…

LOL, I think it is called ‘relaxed’ parenting. I genuinely enjoy and appreciate my boys. They are my best friends, the most perfect little souls.

I try not to stress about the little things. Washing, dishes and housework will always be there, but that beautiful day that you could be playing wont be! I always wanted children and I remember playing with the babies at our church from such a young age, I always wanted kids so its not something that I am taking for granted!

I also plan ahead- all food is planned, lunches are prepped, clothes are laid out the night before. We are very structured like that, 5pm is dinner 6pm is bath, 630pm is bedtime reading, 7pm is bed- every night. It works like clockwork and has for years!

8. Most successful people, be it on stage or in business, have mentors or inspiring role models to get them through. Have you got one, and if so, who are they and why?

I have 3 very influential people in my life.

My mum, she is the most family orientated, loving mother I could have ever asked for. She raised us children on a clean eating diet and always put us before herself. My cousin, who is more like a sister to me. She is also my boy’s god mum. She has been there for everything in my life from my sons births, to posing practice, to tanning me for comps and helping me through those last few weeks. My last is my closest friend; we have known each other since we were little. We talk for hours and hours about business and marketing. We are both really driven and have our own lives and business’s, that meet somewhere in the middle. She helps me out a lot with my business.

These 3 people have helped me more than they know, their honesty, individuality and self-less attitude is never far away- even when I’m interstate or overseas.

9. You’ve definitely impacted many Australians, and people all over the world in a positive way with your Facebook page, Instagram and website etc. As you may have already experienced, social media often brings about not only your fans, but also the so-called ‘haters’. How do you deal with this kind of negativity?

I will never forget the first time I saw a facebook page take one of my images and share it. I remember reading the comments as I arrived at the gym and leaving in tears. I drove all the way to my parent’s house (over an hour away) in tears.

My friend called me, laughing so hard about the comments, which is (surprisingly) exactly what I needed because these people only had this one image of me to make their judgment. They didn’t know ‘me’ or the person I am, or my face or anything about me.

This was almost 3 years ago. I can assure you when I see hurtful comments I don’t even read them because what others say of me has no effect of how I view myself. I think it’s all about being happy within yourself and who you are.

10. Can you tell us about your current training routine?

I am currently doing a 5 day split with one of the days being a HIIT session on the cross trainer. I am focusing on strength and technique at the moment- which I am loving.

11. Could you run us through the diet that keeps you lean all year round?

My diet is available online in an ebook format and has everything from how to work out your calories, portions, food groups, a shopping list and everything in between.

My nutrition philosophy is pretty simple though, eat clean- live lean.

12.What supplements do you take and why?

I use isomorph protein powder because it’s a fast absorbing WPI. It tastes amazing and the fact it is low in fats and carbs means I get to eat more food rather than drink it!

13. What advice do you have for all the people out there on their body transformation journey?

It all comes down to how bad you want it, set yourself goals and don’t allow anyone to influence them. Be your own person, make your own path – don’t follow someone else’s.




International Fitness Model

Health & Clean Eating Advocate, Recipe Creator & Blogger.

Lifestyle Coach

Mother of Two



IFBB SA 2012 BIKINI 1st Place

WNBF 2012 Fitness Model 1st Place


INBA SA 2012 Fitness Model 1st Place

IFBB Nationals 2012 Bikini 2nd Place

IFBB Pro Qualifier Bikini 2013 2nd Place


***Article from August 2013 issue Ultimate You Magazine***

Making your New Year’s Resolutions Stick

By | Articles, Articles and Tips, featured : magazine, Healthy Living, Mindset, SUCCESS & MOTIVATION | No Comments

So you’ve come up with some new year’s resolutions. This year they could the same as the last or they could be new. Regardless of this, New Year’s Resolutions tend to be focused on being a better you; fitter, healthier, thinner…so how do you keep this year’s resolution?

Here are some tips to push you through and get you attaining your goal

1. Be honest about how long this resolution will take.

If you would like to lose 10kg, it’s not going to happen in a week or two. In fact, it may take many months. If you attach an honest plan to your new year’s resolution, you can avoid disappointment as well as be focused on achieving your goal gradually, so that it sees you through to the other side.

2. Split your goal into smaller goals

Keeping with the same example of losing 10kg, if you set out to lose 2 kg with a change in diet for the first 2 weeks, and then proceed to looking at increasing physical activity the following week, the New Year’s resolution has a plan. By making smaller, attainable goals you avoid feeling like a failure if you don’t achieve them and smaller goals will increase your chances of keeping at it.

3. Do you need support to attain your goal?

Most of our goals in life are achieved when we have a support network of people around us to assist us through our journey. New Year’s resolutions are no different. Ask for assistance from people that have accomplished similar goals to yours and if needed ask a qualified person to inform you of strategies you can do to help you fulfill this resolution.

It’s human nature to doubt your ability and give up at a crucial turning point in this process. If you have someone you are accountable to or someone to understand the transition you are facing with the doubts that come with it, you are more likely to be guided through it easier than if you were alone. Completing difficult tasks improve your confidence and self-belief which will drive you further into accomplishing your resolution.

4. Are you ready for change?

This is an important factor to being successful in your resolution. What is the motivation to your resolution? Who are you doing this for? Are you ready for what’s needed to accomplish this resolution? These questions are important to answer because New Year’s resolutions are usually big issues in your life you wish to resolve. If the motivation behind them isn’t authentic , then it definitely won’t be accomplished. For example, are you giving up smoking because you want to be healthier? Or are you giving up smoking because your loved ones are concerned for you? Or society tells you to give up smoking?

Psychologically, creating a goal that you truly don’t want and may ultimately lead to your inability to accomplish, will impact on your self-esteem. Often if we fail we lose confidence, so if you have set yourself up to fail before you have started, you are unlikely to try again or even worse, when you are ready you may think you can’t do it.

So, before choosing your resolution, ensure your motivation behind it is you wanting change rather than someone else telling you to change.

5. Failure is not the end of the world

Finally we come to what happens if you do fail? Failure is not a bad thing, I know it carries a negative feeling to it but it is very common to fail many times before you achieve success. So if you do struggle to accomplish this resolution, look at what you did well. Understand why you did find it difficult and identify your weaknesses. Next time you try, you will be able to identify what different approach you should take and where you will need a helping hand to get through the more challenging moments.

Consider these points when coming up with your New Year’s resolutions and remember to always look at fun ways of making changes in your life, surround yourself with positive people and be kind to yourself by avoiding negative people and negative thoughts. I hope 2014 is a great year of growth and great health with many more steps forward than steps back.

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Dr Irene Prantalos is a doctor in Chinese medicine specialising in psoriasis, an author and an ex psoriasis sufferer. Irene is passionate about showing patients how they can contribute to their own health, comfort and ultimately confidence.

Dr Irene Prantalos

(Chinese Medicine)

Salubre Health Solutions

494 Whitehorse Rd

Surrey Hills VIC

03 9888 4129




***Article from Ultimate You Magazine Decemeber 2013 issue***


Success Can Be Yours!

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Have you every felt so overwhelmed with the idea of change that you just put it in the ‘I’ll start tomorrow’ basket? What about starting off your new years resolutions to just fail a few days or weeks later? Do you know people who seem to just have it all together and secretly envy/admire their competence and air of grace?..

Well that can be you! You can turn your ideas, dreams, desires into reality. The reason why many people shy away from change and their usual routine is because they haven’t organised a effective action plan!.

Turning any idea into reality takes some honest self evaluation along with a plan of action and the ability to have “check in” time with yourself regularly – once a week is recommended. This is so you can re-evaluate your plan and to see what is working for you and what is not.

Success can be yours if your willing to make the most of what you have and build on that, along with a daily ‘to do list’ which is always necessary to keep you on track and a vision board to see the bigger picture of your desires. Just know that once the ball starts rolling your idea, dream, desire will have a life of its own, so breathe positive energy into it and keep yourself balanced with a plan of action like this one below. Also do not hesitate to reach out for help, most successful people do have a coach, mentor, therapist etc.. to assist them.


 Action Plan for Goal Setting

 1.  Have Realistic Goals

Your goals should be challenging but realistic and appropriate for you and your situation. Most importantly, you must care about achieving your goals, and you must be sure that doing so will help you become the person you want to be.

 2.  Prioritize Your Goals

What things do you want to change? Which are most important to you right now? Take things one step at a time, with a clear vision of what your goal is and how you will set about achieving it.

 3.  Look at Your Resources

Consider all that is available to you—time, money, skills, and support from family and friends. Decide whether you have what you need.

 4.  What Possible Barriers Could You Encounter?

Make a list of possible problems you might confront and then make a list of possible solutions.

 5.  Have a Plan

This will help you to stay focused; set a time frame, and take specific steps to reach your goals.

 6.  Take Action and Regularly Re-evaluate

Once you begin, do not be afraid to re-evaluate your plan, and if it is not working out, then take the lessons you have learned and start a new plan.

  7.   Acknowledge Achievements and Setbacks, Whether Small or Large

Reward your achievements, no matter how big or small, and if you have a setback, do not punish yourself for it; just pick yourself up and start again where you left off.


©An excerpt form my book – Strip Yourself Naked – Your Journey Toward Self-Empowerment.

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About the Author

Hi my name is Valentina Rise, I have worked in the health and well-being industry for many years assisting people with their life changing choices and helping then to increase their self-esteem and confidence. I am also a Author of ‘Awareness of self is the first step to success’ and my latest release ‘Strip Yourself Naked – Your Journey Toward Self-Empowerment. Inspiring success stories of overcoming Adversity, Hardship and Challenges.’ Find out more at ~ www.stripyourselfnaked.com

My work is based around inspiring people to get in touch with their own creator-ship to create the life they desire and to become more self-loving by removing harsh self-judgement and criticism. When we connect with ourselves on a more honest loving level we find clarity in our choices and we can turn our dreams into reality.  Learn more about me and all up-coming events at ~ www.clarityhealing.com.au

Valentina Rise, the founder of Clarity Healing & Bio Matrix Energy Healing Technique, is an author and motivational speaker. She is an intuitive healer and teacher who has assisted people with medical, body, mind, and spiritual soul understanding, as well as a certified life coach specializing in personal and spiritual development.

E~Mail ~ valentina@clarityhealing.com.au
Websites ~ http://www.clarityhealing.com.au