Crispy Apple, Quinoa, and Sweet Pot salad


A perfect little compliment to the changing weather and foods going in and out of season. I'm a person who likes to eat seasonal food and incorporate what's in abundance.

I find it easier to get everything out and prep it so I can chuck it all in at the end. It's easier to do this than to read through the recipe trying to remember if the tomatoes were diced, sliced or baked. So I put a little side note on each ingredient so you can easily see it. 

Serves 2


  • 60g quinoa

  • salt

  • 180g sweet potato sliced or cubed -1cm

  • 80g spinach

  • 1 green apple - diced (lazy version: doesn’t peel it)

  • 100g walnuts raw or activated


  1. preheat oven 180degrees

  2. place sweet potato on a baking tray, drizzle with olive oil, salt, and pepper.

  3. Bake for 20min

  4. let cool


  1. bring 250ml of water to a boil with a pinch of salt

  2. Place the quinoa in and let it boil for 2 minutes more

  3. bring to a simmer and place the lid on the pot to simmer for another 7-10min

  4. quinoa should be fluffy, not mushy (if you have excess water, I usually use a sift to drain)

  5. Let cool


  1. combine diced apple, walnuts, pumpkin, quinoa, potato. Dress with lemon tahini dressing (below)


  • Juice of 1 large lemon

  • Tbsp ACV (apple cider vinegar)

  • 2 tbs olive oil

  • 2 tbs of tahini

  • salt, pepper, and cumin to taste

  1. Combine all ingredients till mixed well


Tarnea Bitmoji.jpg





When we think about health and fitness, our first thoughts pretty much divert to working out, being active and fueling up with the right nutrition. These aspects ARE the foundations, but underpinning all of this is having a compelling vision and powerful mindset.

We so often underestimate the power of our minds and our vision. I’m not talking about our eyesight, rather having a clear mental image of what it is that you want to achieve.

“I'll believe it when I see it” most people say. But in actual fact, ‘you see it when you believe it.’ Visualisation and mental imagery work, which is why we see and hear of so many success stories starting out with a compelling powerful vision. We only need to look to high achieving athletes and business women and men to see the results.

The best part about creating a powerful compelling vision is that anyone can do it and it is a fun and creative process.

Here are are my secrets to ensuring your health vision comes to life -

  • Set time aside to think about what you really want your life to look like in the area of health and fitness.

  • Write down how you SEE yourself and how you FEEL at your peak health and fitness state.

  • Write down WHY you want to look and feel this way. (This is most important - keep asking yourself questions about WHY you want this.)

  • With This information get creative write a vision statement including the points above.

  • Create a vision board so you can actually see what your vision looks like. -Grab some old magazines and cut out images that you feel drawn too. -Collect images from publications you see throughout your day.

  • Read your vision statement and look at your vision board every day and bring on the feelings you noted above.

The more we can see and feel what we want, the more we will start moving towards this. Keep connecting in with why you want what you want as this will drive you to maintain your exercise routine and healthy nutrition.

Finally, don't hold back with your vision, we can do anything if we really put our minds to it. Think BIG get creative and you just surprise yourself!



Life Coach | Adventurer | Speaker | Blogger


Do you ever find yourself making excuses for why you can’t do that workout, stretch session, meditation, adventure or just take that next step toward that wild and crazy goal you set for yourself?

Suddenly the sleep in, the comfy couch or the easy road out seems like a far better option.

You lack motivation and for whatever reason you struggle to bust through!

We are all familiar with that feeling. These are the little speed bumps set up in our minds that challenge us towards our goals. Here are a few practical steps to help you overcome these mini motivational lapses, get our of your own way and on the path to success.


  1. Become aware of why you feel stuck. Are you tired? Feeling lazy? Paying too much attention to your inner critic? Why do you feel this way? Identify it, write it down or give it a name if it helps.

  2. Allow yourself to feel this way. Now that you have identified why you feel like you do allow yourself to sit with that feeling or emotion. Give yourself a time limit 5min - 15min to let yourself be in this state.

  3. Change your state. If you can’t get into action right away, change your state. Get moving, go for a walk, get in nature, visit a friend at the very least change your environment. It’s important to move past the ‘stuck’ feelings and create new ones for yourself.

  4. Connect with your greater goal or reason why you want what you want. What is it that you ultimately want from the workout, stretch meditation or crazy goal? Think about why you set out to do this in the first place.

  5. Set yourself a deadline and stick to it. Make an appointment with yourself and keep it like you would any other appointment or a catch up with a friend.

  6. Just do it! Getting into action is the most powerful thing you can do. There is no time for excuses as our minds are now occupied by the present moment and what we need to do.

  7. Celebrate your win. Recognise the hurdle you just overcame. So often our minds hold us back more than we realise. Celebrate your small win and notice how it made you feel. Remember this for next time you feel in a funk.

The quicker you can master step one, the faster you will be creating new habits for yourself to attain what it is you really want. So get out of your own way and achieve your goals. You owe it to yourself!

Abby Bitmoji.png



Life Coach | Adventurer | Speaker | Blogger


How to REALLY make change this New Year.

Another year flickers past and so did New Years. We’re already turning the calendar to February. Did you set new years resolutions? Or perhaps your rolling your eyes at the fact I even mentioned them. Statistics show that most people give up their resolutions 2-3 weeks into the New Year and only 8-10% of people actually follow through with them. That seems quite a high number if you ask me.

I understand making change is hard! Even with the amazing celebratory, positive, new, fresh energy that comes with a new year. Unfortunately this energy alone is not enough to make the change, its great but its not enough. We must be kidding ourselves if we think that a new year is going to make a difference…? What is a New Year anyway? Another full lap around the sun? No – that’s our birthday.

If were serious about making change this year to achieve our goals, desires and resolutions, we must change our mindset and raise our awareness one habit at a time. Mindset and awareness, some words that are being used more and more these days, but what do they really mean? Let me break them down for you.

What is a mindset? It is our ‘way of thinking’ and our opinions. This way of thinking predetermines our responses to and interpretations of situations. How we perceive things. An example…lets look at mornings. Person A may love mornings, they love the fresh new energy, jumping out of bed and getting started for the day. Person B may hate them, they always feel sluggish and it takes them forever to wake up, they just want to stay in bed. These are two different ways of thinking (or mindsets) about mornings.

A lot of our mindset works in the unconscious state, it’s not something we have consciously thought about. Essentially it’s a habit we have created, which may be good or bad. Many factors can affect our mindset, but ultimately we have programmed ourselves to think the way we do. The good news is we have complete control over it all if we have conscious awareness.

So what is awareness? Having knowledge, perception or realisation that something exists. There is an understanding of a situation at the present moment based on experience and information. Lets look at mornings again as an example. Perhaps from previous experience we have an understanding that mornings can be the best part of the day, we feel good after a restful night sleep and love the fresh energy of a new day.

When we put these factors together with change and a consistently we can transform our thoughts, behaviours and beliefs and ultimately reach our goals. Keep checking in with the way you are thinking, is it how you want your mindset to be? Start flexing the muscle to change your ways. Take a good look at what might be stopping you or how you think about a situation. Keep bringing your awareness to it, even if you don’t like what you see. Together these steps will lead you closer to reaching what you ultimately want. The goal, the change or the resolution.

It’s easy to get lost in comparison as we are infiltrated with so much inspiration on social media nowadays. We can be lead to believe what we see is reality. Maybe it appears that someone was an overnight success, or we think how do they get it so easy? Let me tell you, they did not. My bet is they took time to develop their mindset and raise their awareness about what they really wanted. They worked their butt off to get there (and probably still are working their butts off).

Decide now to REALLY make a change this New Year. Pick one thing to focus on and work on changing your mindset to what you want it too look like. Raise your awareness around how you can move forward, or what’s holding you back. Know that it’s an ongoing process. It will be hard, you will muck up and you will completely forget. Don’t let this hold you back, have patience and commitment and make 2017 your best year yet!




Adventure and Life Coach