jusfitandhealthy

JUSFit & Healthy Juliana

HEALTH & FITNESS TIPS
⚗️☢️BSc Chemistry
🏋️‍♀️PT - Fitness Specialist
🤸🏼‍♀️Pilates Teacher
‍♀️Wave Chaser
Holistic Foods
️Momma & Wife

Sunday morning in #Manly 💙 . .
#justfitandhealthy #sundayfunday #sunrisesurf #earlysurf #tips #surfingmums #healthandfitnesstips #manlybeach #ilovemanly #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches

Sunday morning in #Manly . . #justfitandhealthy #sundayfunday #sunrisesurf #earlysurf #tips #surfingmums #healthandfitnesstips #manlybeach #ilovemanly #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches - 2 days ago

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#THROWBACKTUESDAY Two years and a month ago, 38 weeks pregga. I had just had a delicious swim at #BalmoralBeach. Walking and swimming were my favourite activities at that stage. 👇Here are some benefits of exercise during pregnancy 🤰Improves respiratory capacity, decreasing shortness of breath and more oxygen is sent to the baby;
🤰Decreases swelling of legs and feet, back pain, swelling, bloating and constipation;
🤰Improve cardiac capacity, facilitating labor and recovery;
🤰Prevents excessive weight gain;
🤰Improves mood and energy levels
🤰Lowers the risk of gestational diabetes and postnatal depression.

#justfitandhealthy #tbt #pregnancy #38weeks #38weekspregnant #preandpostnatalexercise #exerciseduringpregnancy #tips #healthandfitnesstips #surfingmums #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches

#THROWBACKTUESDAY Two years and a month ago, 38 weeks pregga. I had just had a delicious swim at #BalmoralBeach . Walking and swimming were my favourite activities at that stage. Here are some benefits of exercise during pregnancy 🤰Improves respiratory capacity, decreasing shortness of breath and more oxygen is sent to the baby; 🤰Decreases swelling of legs and feet, back pain, swelling, bloating and constipation; 🤰Improve cardiac capacity, facilitating labor and recovery; 🤰Prevents excessive weight gain; 🤰Improves mood and energy levels 🤰Lowers the risk of gestational diabetes and postnatal depression. #justfitandhealthy #tbt #pregnancy #38weeks #38weekspregnant #preandpostnatalexercise #exerciseduringpregnancy #tips #healthandfitnesstips #surfingmums #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches - 7 days ago

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How much fun are these! Such a great core, legs and bottom workout! HAPPY NEW YEAR!!! Hope you’re having the best start to 2018 🤩🙌🌟
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#justfitandhealthy #happynewyear #smoothstar #surfingonland #getfit #surfingonland #newyearsday #girlswhosurf #surfingmums #manly #ilovethebeach #tips #manlybeach #healthandfitnesstips #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches

How much fun are these! Such a great core, legs and bottom workout! HAPPY NEW YEAR!!! Hope you’re having the best start to 2018 🤩 . . #justfitandhealthy #happynewyear #smoothstar #surfingonland #getfit #surfingonland #newyearsday #girlswhosurf #surfingmums #manly #ilovethebeach #tips #manlybeach #healthandfitnesstips #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches - 22 days ago

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🌿🥩 MEAT AND ROSEMARY 🥩 🌿
When meat is cooked at high temperatures, such as barbecuing and pan frying, carcinogenic compounds called heterocyclic amines (HCA) are formed. The longer the meat is cooked the more HCA is formed. This applies to beef, lamb, poultry, pork and fish. But here is some good news, studies have suggested that the formation of HCA can be inhibited by adding rosemary to the meat prior cooking👌 
Fragrant, delicious and protective. Rosemary? Yes, please! 🌿
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#justfitandhealthy #rosemary #herbs #cancerprevention #tips #healthandfitnesstips #healthandfitness #sydneynorthernbeaches #healthychoices #fitmum #fitmom #nutritionaladvice

🥩 MEAT AND ROSEMARY 🥩 When meat is cooked at high temperatures, such as barbecuing and pan frying, carcinogenic compounds called heterocyclic amines (HCA) are formed. The longer the meat is cooked the more HCA is formed. This applies to beef, lamb, poultry, pork and fish. But here is some good news, studies have suggested that the formation of HCA can be inhibited by adding rosemary to the meat prior cooking Fragrant, delicious and protective. Rosemary? Yes, please! . . #justfitandhealthy #rosemary #herbs #cancerprevention #tips #healthandfitnesstips #healthandfitness #sydneynorthernbeaches #healthychoices #fitmum #fitmom #nutritionaladvice - 1 month ago

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We did it! Over 400 waves ridden at 9 beaches from Palm Beach to Manly in 11 hours! 
Please follow the link in my bio to watch the full video.
What an epic day we had! A massive THANK YOU for all your donations, sponsors and everyone involved in the Women’s Wave Chase Palmy to Manly! The fundraising goal was absolutely smashed! Thanks everyone who came to the party, so great to see you all there. Someone in need will be getting some support and see a brighter future soon, thanks to you! ❤️
. @rachelpavittacupuncture @amyhstallard @chixsurfschool @kristyrenike @kathrynulloa @girlsboardriders @surfstokedmoms @yoncemariah @taticabuser @melissapaice_cosmeticinjector @edemiri @jooleyar . .
. . 🤙Proudly sponsored by @forestcoachlines @queensieslsc @zigfin_official and @schkinnymaninny . .
#justfitandhealthy #laynebeachley #party #aimforthestars #wwcpalmytomanly #womenswavechase #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

We did it! Over 400 waves ridden at 9 beaches from Palm Beach to Manly in 11 hours! Please follow the link in my bio to watch the full video. What an epic day we had! A massive THANK YOU for all your donations, sponsors and everyone involved in the Women’s Wave Chase Palmy to Manly! The fundraising goal was absolutely smashed! Thanks everyone who came to the party, so great to see you all there. Someone in need will be getting some support and see a brighter future soon, thanks to you! ️ . @rachelpavittacupuncture @amyhstallard @chixsurfschool @kristyrenike @kathrynulloa @girlsboardriders @surfstokedmoms @yoncemariah @taticabuser @melissapaice_cosmeticinjector @edemiri @jooleyar . . . . 🤙Proudly sponsored by @forestcoachlines @queensieslsc @zigfin_official and @schkinnymaninny . . #justfitandhealthy #laynebeachley #party #aimforthestars #wwcpalmytomanly #womenswavechase #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 2 months ago

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A massive THANK YOU for all your donations, sponsors and everyone involved in the Women’s Wave Chase Palmy to Manly! The goal was absolutely smashed, we had an epic day and night yesterday! Thanks everyone who came to the party, so great to see you all there. Someone in need will be getting some support and see a brighter future soon, thanks to you! Just like Layne Beachley, the 7 time surf world champion, said yesterday - she got helped with $3000 when she needed it and that really changed her life ❤️ .
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🤙Proudly sponsored by @forestcoachlines, @queensieslsc and @schkinnymaninny 
#justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #womenswavechase #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

A massive THANK YOU for all your donations, sponsors and everyone involved in the Women’s Wave Chase Palmy to Manly! The goal was absolutely smashed, we had an epic day and night yesterday! Thanks everyone who came to the party, so great to see you all there. Someone in need will be getting some support and see a brighter future soon, thanks to you! Just like Layne Beachley, the 7 time surf world champion, said yesterday - she got helped with $3000 when she needed it and that really changed her life ️ . . 🤙Proudly sponsored by @forestcoachlines , @queensieslsc and @schkinnymaninny #justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #womenswavechase #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 2 months ago

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WOMEN’S WAVE CHASE It’s all happening! Our first surf here we go!!! Thanks Forest Coach Lines for your amazing support!!! @forestcoachlines #forestcoachlines

WOMEN’S WAVE CHASE It’s all happening! Our first surf here we go!!! Thanks Forest Coach Lines for your amazing support!!! @forestcoachlines #forestcoachlines - 2 months ago

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🌊 Women’s Wave Chase in the local paper, Manly Daily today 🏄‍♀️ ✌️Days to go! Come and be part of an epic evening of celebrations with incredible prizes up for grabs! Drinks, food, great music, it’ll be so much fun! Hope to see you there! Please follow the link in my bio to secure your tickets 😊

We are less than $400 away from funding an entire scholarship for a woman in need! Please follow the link below if you’d like to make a donation:

https://donate.grassrootz.com/aimforthestars/our-fundraisers/womens-wave-chase-palmy-manly 🤙Proudly sponsored by Forest Coach Lines, Queenscliff Surf Life Saving Club and Schkinny Maninny

#justfitandhealthy #laynebeachley #party #aimforthestars #wwcpalmytomanly #womenswavechase #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manlydaily #manly #ilovemanly #alldaysurf #wavechase #surfmarathon #surfevent #surfingevent #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

Women’s Wave Chase in the local paper, Manly Daily today ‍♀️ ️Days to go! Come and be part of an epic evening of celebrations with incredible prizes up for grabs! Drinks, food, great music, it’ll be so much fun! Hope to see you there! Please follow the link in my bio to secure your tickets We are less than $400 away from funding an entire scholarship for a woman in need! Please follow the link below if you’d like to make a donation: https://donate.grassrootz.com/aimforthestars/our-fundraisers/womens-wave-chase-palmy-manly 🤙Proudly sponsored by Forest Coach Lines, Queenscliff Surf Life Saving Club and Schkinny Maninny #justfitandhealthy #laynebeachley #party #aimforthestars #wwcpalmytomanly #womenswavechase #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manlydaily #manly #ilovemanly #alldaysurf #wavechase #surfmarathon #surfevent #surfingevent #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 2 months ago

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4 days to go! 🏄‍♀️ Bring on Palmy to Manly! 👊Come and enjoy a great night of celebrations with us! 💃🏽Please follow the link in my bio to get your tickets🤙The funds will automatically go to Aim For The Stars foundation, and you’ll be helping someone in need ❤️ #Repost @aftsfoundation (@get_repost)
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This former chemist and police officer, now mum, Pilates instructor and personal trainer is taking on the waves to raise funds for the Layne Beachley Aim for the Stars Foundation. Get behind Juliana and the Women's Wave Chase on 1 December. http://bit.ly/2B96Qdt #afts #womenswavechase #laynebeachley #manly #palmbeach #scholarships

4 days to go! ‍♀️ Bring on Palmy to Manly! Come and enjoy a great night of celebrations with us! 🏽Please follow the link in my bio to get your tickets🤙The funds will automatically go to Aim For The Stars foundation, and you’ll be helping someone in need #Repost @aftsfoundation (@get_repost ) ・・・ This former chemist and police officer, now mum, Pilates instructor and personal trainer is taking on the waves to raise funds for the Layne Beachley Aim for the Stars Foundation. Get behind Juliana and the Women's Wave Chase on 1 December. http://bit.ly/2B96Qdt #afts #womenswavechase #laynebeachley #manly #palmbeach #scholarships - 2 months ago

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PARTY💃🏽WOMEN’S WAVE CHASE🏄‍♀️PALMY TO MANLY 👉Friday the 1st December 6-10pm
@ QUEENSCLIFF SURF LIFE SAVING CLUB

We are a group of 15 girls who will be surfing 350 waves from Palm Beach to Manly in one day! We are aiming to raise enough funds to provide an entire scholarship for a woman in need. 🤙Proudly sponsored by Queenscliff SLSC ⛱ @queensieslsc, 🚌Forest Coach Lines @forestcoachlines and 🥗Schkinny Maninny @schkinnymaninny 
Help us to party and celebrate our first Palmy to Manly surf, and support Aim For The Stars foundation. It will be an awesome night! Drinks, live music, delicious food, DJ, raffle draw with amazing prizes that include👇 🇲🇻 A spot in the Charter at the Maldives with The Perfect Wave worth $1750 (flights and taxes not included) @the_perfect_wave 💆‍♂️Health Space Wellness Pack worth $750 @healthspaceclinics 🤸🏼‍♀️Polestar Pilates 10-Pack reformer classes worth $250 @polestarpilatesau ⏰ Rip Curl Watch @ripcurl_aus 🍽Garfish @garfishseafood and Mexicano @mexicano_restaurant meal vouchers
🏄‍♂️ Dripping Wet @drippingwetsurfshop and Zigfin @zigfin_official Surf accessories 👜Aligra Designs @aligradesigns Leather bag
🏄‍♀️ YBoards @yboards $200 discount vouchers
🧖🏽‍♀️Laser Clinics Australia Warriewood @laserclinics Beauty treatment 💪True Protein @trueprotein Protein bags
🚎 Beachwheels @beachwheelsaustralia discount voucher
💠Spindrift @spindriftcollections hand made necklace 🏊‍♂️ Manly Andrew “Boy” Charlton Wellness passes
🏋️‍♀️Enliven Coaching @enlivencoaching 1 month membership ☀️ Manda organic @manda sun paste .
👙Billabong accessories @billabong_womens_australia 
And more!

Please follow link on my bio to purchase tickets. They are $20 donation that will go directly to Aim For The Stars Foundation. Kids under 16 don’t pay entry accompanied by a responsible adult. 
Hope to see you there! It’ll be such a fun night! I wouldn’t miss it! 😊 .
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#justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum

PARTY🏽WOMEN’S WAVE CHASE‍♀️PALMY TO MANLY Friday the 1st December 6-10pm @ QUEENSCLIFF SURF LIFE SAVING CLUB We are a group of 15 girls who will be surfing 350 waves from Palm Beach to Manly in one day! We are aiming to raise enough funds to provide an entire scholarship for a woman in need. 🤙Proudly sponsored by Queenscliff SLSC ⛱ @queensieslsc , Forest Coach Lines @forestcoachlines and 🥗Schkinny Maninny @schkinnymaninny Help us to party and celebrate our first Palmy to Manly surf, and support Aim For The Stars foundation. It will be an awesome night! Drinks, live music, delicious food, DJ, raffle draw with amazing prizes that include 🇲🇻 A spot in the Charter at the Maldives with The Perfect Wave worth $1750 (flights and taxes not included) @the_perfect_wave ‍♂️Health Space Wellness Pack worth $750 @healthspaceclinics 🤸🏼‍♀️Polestar Pilates 10-Pack reformer classes worth $250 @polestarpilatesau Rip Curl Watch @ripcurl_aus 🍽Garfish @garfishseafood and Mexicano @mexicano_restaurant meal vouchers ‍♂️ Dripping Wet @drippingwetsurfshop and Zigfin @zigfin_official Surf accessories Aligra Designs @aligradesigns Leather bag ‍♀️ YBoards @yboards $200 discount vouchers 🧖🏽‍♀️Laser Clinics Australia Warriewood @laserclinics Beauty treatment True Protein @trueprotein Protein bags 🚎 Beachwheels @beachwheelsaustralia discount voucher Spindrift @spindriftcollections hand made necklace ‍♂️ Manly Andrew “Boy” Charlton Wellness passes 🏋️‍♀️Enliven Coaching @enlivencoaching 1 month membership ️ Manda organic @manda sun paste . Billabong accessories @billabong_womens_australia And more! Please follow link on my bio to purchase tickets. They are $20 donation that will go directly to Aim For The Stars Foundation. Kids under 16 don’t pay entry accompanied by a responsible adult. Hope to see you there! It’ll be such a fun night! I wouldn’t miss it! . . . #justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum - 2 months ago

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It can be slightly different from person to person depending on what activities you are used to doing, but the list below should apply for everyone. ❌Crunches, including the obliques version
❌Exercises lying on your back for long periods of time past the first trimester
❌Balance exercises, as the centre of gravity changes during pregnancy ❌Exercises lying on your belly, or prone position ❌High impact or contact sports that may increase the risk of injury
❌Inversion - when the pelvis is higher than the heart
❌Scuba diving

It is also not recommended to start anything new that your body is not used to during pregnancy 😉
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#justfitandhealthy #exerciseduringpregnancy #exerciseprecautions #pregnancy #healthypregnancy #pregnant #tips #healthandfitnesstips #getfit #healthychoices #fitmom #fitmum #sydneynorthernbeaches

It can be slightly different from person to person depending on what activities you are used to doing, but the list below should apply for everyone. Crunches, including the obliques version Exercises lying on your back for long periods of time past the first trimester Balance exercises, as the centre of gravity changes during pregnancy Exercises lying on your belly, or prone position High impact or contact sports that may increase the risk of injury Inversion - when the pelvis is higher than the heart Scuba diving It is also not recommended to start anything new that your body is not used to during pregnancy . . #justfitandhealthy #exerciseduringpregnancy #exerciseprecautions #pregnancy #healthypregnancy #pregnant #tips #healthandfitnesstips #getfit #healthychoices #fitmom #fitmum #sydneynorthernbeaches - 2 months ago

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sponsored links

Can't wait to have an awesome night of celebrations with you on the 1st of December! Get ready to dance, have a few drinks, enjoy good music, eat delicious food and have a chance to win AMAZING prizes in the raffle. I wouldn't miss it! Get your tickets now:

https://www.eventbrite.com.au/e/layne-beachleys-aim-for-the-stars-foundation-palmy-to-manly-tickets-39428930994

The funds will go straight to Layne Beachley's foundation Aim For The Stars. Hope to see you there xxx

Proudly sponsored by @forestcoachlines and @queensieslsc .
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#justfitandhealthy #laynebeachleyfoundation #aimforthestars #wwcpalmytomanly #womenswavechase #womenswavechasepalmytomanly #fundraisingevent #surfendurance  #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

Can't wait to have an awesome night of celebrations with you on the 1st of December! Get ready to dance, have a few drinks, enjoy good music, eat delicious food and have a chance to win AMAZING prizes in the raffle. I wouldn't miss it! Get your tickets now: https://www.eventbrite.com.au/e/layne-beachleys-aim-for-the-stars-foundation-palmy-to-manly-tickets-39428930994 The funds will go straight to Layne Beachley's foundation Aim For The Stars. Hope to see you there xxx Proudly sponsored by @forestcoachlines and @queensieslsc . . #justfitandhealthy #laynebeachleyfoundation #aimforthestars #wwcpalmytomanly #womenswavechase #womenswavechasepalmytomanly #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 2 months ago

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In two weeks I will be surfing with these awesome ladies 350 waves from Sunrise to Sunset from Palm Beach to Manly to support Layne Beachley's foundation Aim For The Stars. The foundation helps disadvantaged women providing them with scholarships and mentoring, so they can make their dreams come true. Our goal is to raise enough funds to pay for an entire scholarship, so that we can put a big smile on a gorgeous and deserving woman's face. We need the support of all the beautiful people around us to get there. So if you'd like to support us, please visit and donate any amount by following the link on my bio. Donations over $2 are tax deductible. 
We would also love to see you at our celebration party at Queenscliff Surf Life Saving Club from 6pm with burgers, live music, drinks and amazing raffle prizes, including a spot in a Maldives Charter, Surf Sojourn 2018. Tickets to the party are available for $20 at 
Eventbrite Layne Beachley’s Aim for The Stars Foundation - Palmy to Manly

https://www.eventbrite.com.au/e/layne-beachleys-aim-for-the-stars-foundation-palmy-to-manly-tickets-39428930994
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Hope to see you all there! 😊
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Proudly supported by @forestcoachlines and @goqueensie .
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#justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #forestcoachlines #queenscliffsurflifesavingclub #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

In two weeks I will be surfing with these awesome ladies 350 waves from Sunrise to Sunset from Palm Beach to Manly to support Layne Beachley's foundation Aim For The Stars. The foundation helps disadvantaged women providing them with scholarships and mentoring, so they can make their dreams come true. Our goal is to raise enough funds to pay for an entire scholarship, so that we can put a big smile on a gorgeous and deserving woman's face. We need the support of all the beautiful people around us to get there. So if you'd like to support us, please visit and donate any amount by following the link on my bio. Donations over $2 are tax deductible. We would also love to see you at our celebration party at Queenscliff Surf Life Saving Club from 6pm with burgers, live music, drinks and amazing raffle prizes, including a spot in a Maldives Charter, Surf Sojourn 2018. Tickets to the party are available for $20 at Eventbrite Layne Beachley’s Aim for The Stars Foundation - Palmy to Manly https://www.eventbrite.com.au/e/layne-beachleys-aim-for-the-stars-foundation-palmy-to-manly-tickets-39428930994 . Hope to see you all there! . Proudly supported by @forestcoachlines and @goqueensie . . . #justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #forestcoachlines #queenscliffsurflifesavingclub #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 2 months ago

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Food ideas for Each Time of The Day 😋
. ⏰Around 7-8am. As we know, the first meal of the day is very important. You can opt for natural yogurt, fruit, eggs, cheese toast and/or oats.
⏰At around 10am the body needs energy, so it is a good time to eat carbohydrates, such as banana or a cereal bar.
⏰At 12-1pm, or lunch time, you can go for lots of vegetables with chicken, fish or a lean cut of red meat. The size of the meat can be your feast size.
⏰At about 3pm the levels of glucose are usually low, so fruits are excellent for this purpose. But eat in moderation.
⏰Between 4-6pm the temperature of the muscles is normally a bit higher, so you can choose to do an exercise session to unwind and relax.
⏰The body might begin to ask for food at about 7pm, so you can eat a light meal containing vegetables with some protein, such as eggs and turkey.

If you fancy a snack before bed, drink a glass of milk or eat a piece of fruit. Light foods help you to get a good night's sleep. 😴
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#justfitandhealthy #clock #fitclock #getactive #tips #healthandfitnesstips #healthandfitness #sydneynorthernbeaches #healthychoices #fitmum #fitmom #nutritionaladvice

Food ideas for Each Time of The Day . Around 7-8am. As we know, the first meal of the day is very important. You can opt for natural yogurt, fruit, eggs, cheese toast and/or oats. At around 10am the body needs energy, so it is a good time to eat carbohydrates, such as banana or a cereal bar. At 12-1pm, or lunch time, you can go for lots of vegetables with chicken, fish or a lean cut of red meat. The size of the meat can be your feast size. At about 3pm the levels of glucose are usually low, so fruits are excellent for this purpose. But eat in moderation. Between 4-6pm the temperature of the muscles is normally a bit higher, so you can choose to do an exercise session to unwind and relax. The body might begin to ask for food at about 7pm, so you can eat a light meal containing vegetables with some protein, such as eggs and turkey. If you fancy a snack before bed, drink a glass of milk or eat a piece of fruit. Light foods help you to get a good night's sleep. 😴 . #justfitandhealthy #clock #fitclock #getactive #tips #healthandfitnesstips #healthandfitness #sydneynorthernbeaches #healthychoices #fitmum #fitmom #nutritionaladvice - 2 months ago

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Active recovery is considered a training that corresponds to 30-50% of volume and intensity of the usual training. For example, if your usual training lasts an hour, on the recovery days you will train around 20 to 30 minutes. For an active recovery workout you can do your current program, a full program that works the whole body or any other light activity.
Active recovery promotes blood flow, which helps muscles to get rid of toxins and other leftover substances produced in the body during workout, it helps to reduce muscle soreness and reducing heart rate. It is also a great opportunity to work on technique since load is decreased. Another advantage of active recovery is to provide the muscles with nutrients necessary for their growth. In other words, high intensity activity "starves" the muscles.
You can choose activities such as swimming, yoga or self myofascial release using a foam roller.

#justfitandhealthy #activerecovery #fitness #healthandfitneds #getactive  #tips #healthandfitnesstips #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches

Active recovery is considered a training that corresponds to 30-50% of volume and intensity of the usual training. For example, if your usual training lasts an hour, on the recovery days you will train around 20 to 30 minutes. For an active recovery workout you can do your current program, a full program that works the whole body or any other light activity. Active recovery promotes blood flow, which helps muscles to get rid of toxins and other leftover substances produced in the body during workout, it helps to reduce muscle soreness and reducing heart rate. It is also a great opportunity to work on technique since load is decreased. Another advantage of active recovery is to provide the muscles with nutrients necessary for their growth. In other words, high intensity activity "starves" the muscles. You can choose activities such as swimming, yoga or self myofascial release using a foam roller. #justfitandhealthy #activerecovery #fitness #healthandfitneds #getactive #tips #healthandfitnesstips #dowhatyoulove #healthychoices #fitmom #fitmum #sydneynorthernbeaches - 3 months ago

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Hi lovely people! 
I’m looking for 14 sponsors ($10 -$20) in our upcoming fundraiser! 
1 sponsor per beach and I will catch a rad wave especially for you! 💗Beaches listed below 🤙🌊
On Dec 1 a bunch of local surfer chicks and I will be taking on our northern beaches from sunrise to sunset in an effort to raise money for Layne Beachleys foundation, Aim for the Stars. We have a 350 wave goal between some amazing ladies of all different surfing abilities. Whilst this may seem like a fun day out surfing, it’s going to be HARD physically and mentally. Comment below which beach you want to sponsor me at and I’ll catch a special wave just for you!! Please visit fundraising page by following the link on my bio 😊 🏄‍♀️ Palm beach - Milly Máximo McWhinnie
🏄‍♀️ Whale beach - Naiana 🏄‍♀️Avalon beach - Antigone Mitterrand- De Lacharrière
🏄‍♀️Bilgola beach - Elcio and Phaenelagh 🏄‍♀️Newport Beach - David Murranty
🏄‍♀️Bungan beach - Tatiana Bacarin🏄‍♀️Mona Vale beach - Julia Hardman
🏄‍♀️Narrabeen beach - Carlita FH Dhillon
🏄‍♀️Collaroy beach - Thamiris 🏄‍♀️Warriewood beach - Nicole Atkins
🏄‍♀️Dee why beach - Luke Henson and Daniel Morris 🏄‍♀️Curl curl beach - Richard Thomas
🏄‍♀️Freshwater beach - Bart Schiebaan
🏄‍♀️Manly beach - Luke Sunners and Bruna Brunetta *beaches may change slightly pending swell*
.
.Proudly sponsored by @forestcoachlines and Queenscliff Surf Life Saving Club
#justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

Hi lovely people! I’m looking for 14 sponsors ($10 -$20) in our upcoming fundraiser! 1 sponsor per beach and I will catch a rad wave especially for you! Beaches listed below 🤙 On Dec 1 a bunch of local surfer chicks and I will be taking on our northern beaches from sunrise to sunset in an effort to raise money for Layne Beachleys foundation, Aim for the Stars. We have a 350 wave goal between some amazing ladies of all different surfing abilities. Whilst this may seem like a fun day out surfing, it’s going to be HARD physically and mentally. Comment below which beach you want to sponsor me at and I’ll catch a special wave just for you!! Please visit fundraising page by following the link on my bio ‍♀️ Palm beach - Milly Máximo McWhinnie ‍♀️ Whale beach - Naiana ‍♀️Avalon beach - Antigone Mitterrand- De Lacharrière ‍♀️Bilgola beach - Elcio and Phaenelagh ‍♀️Newport Beach - David Murranty ‍♀️Bungan beach - Tatiana Bacarin‍♀️Mona Vale beach - Julia Hardman ‍♀️Narrabeen beach - Carlita FH Dhillon ‍♀️Collaroy beach - Thamiris ‍♀️Warriewood beach - Nicole Atkins ‍♀️Dee why beach - Luke Henson and Daniel Morris ‍♀️Curl curl beach - Richard Thomas ‍♀️Freshwater beach - Bart Schiebaan ‍♀️Manly beach - Luke Sunners and Bruna Brunetta *beaches may change slightly pending swell* . .Proudly sponsored by @forestcoachlines and Queenscliff Surf Life Saving Club #justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #fundraisingevent #surfendurance #charity #fundraiser #palmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 3 months ago

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On the 1st of December I will be surfing with these surfer chicks and a few others from Palmy to Manly from dawn to dusk to raise funds for Layne Beachley's foundation Aim For The Stars. We are aiming to surf 350 waves within 9 beaches in a day. After the surf, we will also have a celebration party at Queenscliff SLSC with live music, food, drinks, raffle tickets and more. Tickets are available online and they will be sold at the door for $20. You are welcome to join us for a surf on the day and help us to celebrate afterwards too!
Since 2003 Aim for the Stars has supported 23 Olympian and Paralympians, 13 World Champions, 5 United Nations presenters, 1 nominee for Young Australian of the Year, 31 creative stars, 39 social and community leaders, 16 climate changers and 14 amazing scientists. We really want this number to grow and to do so we need your help!
If you would like to help us, please feel free to visit our fundraising page on my bio.
Together we can fund more wonderful women, create more smiles and we’ll be one step closer to a better world.

Thank you Xxx

Thanks for the 📸, @margiecurry
. Proudly sponsored by @forestcoachlines and Queenscliff Surf Life Saving Club
.

#justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches

On the 1st of December I will be surfing with these surfer chicks and a few others from Palmy to Manly from dawn to dusk to raise funds for Layne Beachley's foundation Aim For The Stars. We are aiming to surf 350 waves within 9 beaches in a day. After the surf, we will also have a celebration party at Queenscliff SLSC with live music, food, drinks, raffle tickets and more. Tickets are available online and they will be sold at the door for $20. You are welcome to join us for a surf on the day and help us to celebrate afterwards too! Since 2003 Aim for the Stars has supported 23 Olympian and Paralympians, 13 World Champions, 5 United Nations presenters, 1 nominee for Young Australian of the Year, 31 creative stars, 39 social and community leaders, 16 climate changers and 14 amazing scientists. We really want this number to grow and to do so we need your help! If you would like to help us, please feel free to visit our fundraising page on my bio. Together we can fund more wonderful women, create more smiles and we’ll be one step closer to a better world. Thank you Xxx Thanks for the 📸, @margiecurry . Proudly sponsored by @forestcoachlines and Queenscliff Surf Life Saving Club . #justfitandhealthy #laynebeachley #aimforthestars #wwcpalmytomanly #palmbeach #manlybeach #manly #ilovemanly #alldaysurf #wavechase #dowhatyoulove #surfingmums #fitmom #fitmum #sydneynorthernbeaches - 3 months ago

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Mango season is here! Yum! And this 5 Star Smoothie goes really well with the season too! 😎Here is the recipe:

INGREDIENTS:
Slices of Frozen Mango
1 Frozen Banana 
A Handful of cashews
200 ml Milk of any kind 
1 tbsp of Mint

Blend all the ingredients and enjoy! It’s delishhh!😋
.

#justfitandhealthy #recipe #fivestarsmoothie #smoothie #tips #healthandfitnesstips #healthandfitness #sydneynorthernbeaches #healthychoices #fitmum #fitmom #nutritionaladvice

Mango season is here! Yum! And this 5 Star Smoothie goes really well with the season too! 😎Here is the recipe: INGREDIENTS: Slices of Frozen Mango 1 Frozen Banana  A Handful of cashews 200 ml Milk of any kind  1 tbsp of Mint Blend all the ingredients and enjoy! It’s delishhh! . #justfitandhealthy #recipe #fivestarsmoothie #smoothie #tips #healthandfitnesstips #healthandfitness #sydneynorthernbeaches #healthychoices #fitmum #fitmom #nutritionaladvice - 3 months ago

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