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sarahlizking

🤸‍♀️ Trainer | Coach | Speaker
🎧 Holistic Health Radio Podcast
🚫 No BS approach to health & fitness
🤓 Science, not trends
💯 % Fad-free
🌱 Happy Way

⁣Banana Choc Chip Muffins🍌🍫⠀ ⠀ Just he

⁣Banana Choc Chip Muffins🍌🍫⠀
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Just here getting baked in isolation like every other single person. As in baking banana bread, which seems to be the quarantine snack du jour.⠀
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So here’s my take on it: banana choc chip muffins. I must admit I’m a bit of a rogue baker in that I hate following a recipe and usually just trust my gut.⠀
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99% of the time it works out spectacularly, and I’ve gotta say I nailed this recipe first go.⠀
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These muffins are gluten and dairy free but you can use normal products if you don’t have to any intolerances.⠀
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Banana Choc Chip Muffins🍌🍫⠀
(makes 12)⠀
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90g vegan vanilla @happywayau protein powder⠀
110g blanched almond meal⠀
50g GF flour (or uncontaminated oats blitzed into flour)⠀
2 tbsp ground flaxseeds⠀
1.5 tsp baking powder⠀
1.5 tsp cinnamon⠀
4 medium overripe bananas (about 500g when peeled)⠀
3 eggs⠀
3 tbsp maple syrup or honey⠀
50g melted coconut oil⠀
100g dark chocolate chips⠀
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Method⠀
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1️⃣ Place the protein powder, almond meal, gluten free flour or oats, ground flaxseeds, baking powder, and cinnamon in a large bowl and mix to combine. ⠀
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2️⃣ In a separate bowl mash the bananas, add the maple syrup or honey and melted coconut oil (make sure it’s not too hot) and whisk to combine.⠀
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3️⃣ Pour wet ingredients into dry ingredients and mix to combine. Fold through chocolate chips.⠀
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4️⃣ Divide between 12 muffin liners and bake at 180 degrees Celsius for 25 minutes or until golden brown.⠀
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5️⃣ Allow to cool slightly (so you don’t burn your mouth) and enjoy!⠀
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Don’t forget to gleefully post your baking adventures up on your stories if you make this. I’ll be sure to share your recreations.⠀
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Happy iso baking ❤

⁣Everyone told her this year was cancelled, but

⁣Everyone told her this year was cancelled, but she looked at it with different eyes.⠀
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The only constant in life is change, and there's a lot we can't control right now, but what we can do is shift our perspective.⠀
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In situations like this I'm always reminded of this beautiful sculpture of a clear glass globe that was an installation of sculptures by the sea at Barangaroo several years ago.⠀
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It sat perfectly along the path and as you looked through, it framed the beautiful Sydney Harbour bridge. But there was one catch - the image was flipped upside down (swipe to see👉).⠀
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There is great impact in the lense you choose to see the world through. You can either focus on the upside or the downside.⠀
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And the truth is that many of us will experience a balance of the two, but with a little self-awareness you can catch yourself, reframe your thinking and see that there is still good in the world today.⠀
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Maybe this is the year you read more books, watch more sunrises, get your priorities right, show more self-compassion, take more naps, spend extra time with your kids, and discover what is truly important to you.⠀
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It's ok to feel disgruntled from time to time for the year you imagined that has not come to fruition, but don't unpack and live there.⠀
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A little gratitude, a shift in perspective, and a fresh set of eyes can help you see your days, your weeks, and this year in a whole new light.

Apparently if you look “thirsty” in your photo

Apparently if you look “thirsty” in your photos they get more likes❤️
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So here’s a collection of me looking thirsty AF with coffee and cocktails🍸
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Just trying to increase my engagement you know... am I doing it right😝
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In all seriousness though, let’s just take a moment to appreciate that we made it to Friday👏👏👏
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This week has felt like a roller coaster and I don’t know about you, but a glass of wine or two are definitely on the cards tonight🍷
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How has your week been?

I know you're wrestling with a lot right now, but

I know you're wrestling with a lot right now, but you still need to eat.
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Even on the days you only get up and sit on the couch.
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Even on the days you don’t workout.
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And even if you ate a lot yesterday.
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You still need to eat today.
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Stay nourished, stay safe, stay inside❤️
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P.S. Toast is life. Change my mind🍞🤩

⁣NEW PODCAST🎧 Sorting health myth from fact &

⁣NEW PODCAST🎧 Sorting health myth from fact & strength training for women with @amandahowellhealth⠀
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Grab some snacks, your headphones, and get comfy because a new episode of Holistic Health Radio just launched!⠀
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On the podcast this week I'm joined by Amanda Howell, not-so-average public health professional, where we talk all things:⠀
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⭐ Evidence-based practice⠀
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⭐ The biggest myths surrounding women’s health & nutrition⠀
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⭐ Why women should lift weights and how to gain confidence in the gym⠀
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⭐ Plus the issues surrounding commentary on women’s bodies and what we can do about it⠀
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Swipe across for a little snippet and hit the link in my bio to listen to the full episode on Spotify or iTunes❤️

He’s also getting around and you don’t need th

He’s also getting around and you don’t need that in your life so STAY HOME.
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P.S. not making light of this situation, just nice to have a laugh amongst all the chaos.
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Please don’t be a dick.
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Stay safe. Stay inside.
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Check in on each other and don’t forget to smile and laugh too❤️

No use looking like a snack, so might as well make

No use looking like a snack, so might as well make some💁‍♀️
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Baking my way through self-isolation with this delicious protein Hummingbird cake🤤
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I used the @happywayau vegan vanilla protein which is super delicious then added:
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Pineapple🍍
Banana🍌
Coconut🥥
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Plus cinnamon and pecans for a lovely crunch and topped it off with a coconut cream cheese icing.
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So good!
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This is a single serve because I hate eating of the same thing for days in a row, but you can double or triple the recipe to make extra.
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HIGH PROTEIN HUMMINGBIRD CAKE
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Serves 1
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30g @happywayau vegan vanilla protein
10g almond meal
5g desiccated coconut
5g coconut flour
1/2 tsp cinnamon
1/2 tsp baking powder
75g mashed banana
50g finely chopped pineapple
1 egg
1 tsp maple syrup.
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Method:
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1️⃣ Preheat oven to 180 degrees Celsius and line a large ramekin with baking paper.
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2️⃣ In a bowl combine all the dry ingredients and stir to combine. Add wet ingredients and stir to combine. If mixture is dry, add a splash of almond milk.
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3️⃣ Transfer mixture to ramekin and bake in preheated oven for 20-25 minutes of until cooked through.
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4️⃣ Once completely cool, top with icing if desired by combining room temperature cream cheese with a splash of canned coconut milk and mix to make a smooth creamy icing. Top with pineapple slices and toasted coconut and serve!
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What are you #bakinginisolation ?

There's no right way to deal with the current situ

There's no right way to deal with the current situation we find ourselves in.
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I’ve had some really good days where life has felt a-ok but I’ve also had days where I've felt crippled by anxiety.
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Have ugly cried because my friends have lost their jobs.
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And have felt really sad that some of my favourite businesses have been forced to close.
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It's hard not to be affected.
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You don't need to pretend you have it all together 24/7 right now because the truth is I certainly don't.
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Like everyone else I'm just doing the best I can.
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And really nobody can ask anything more of you.
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The number one thing to protect right now is your mental health.
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It's what is going to get you through this next little while, so I implore you to look after it proactively.
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We can't control a lot of things right now, but we CAN control:
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How much time we spend on social media.
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The amount of news we consume.
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How connected we stay socially by checking in with our friends and having Skype or Zoom dates.
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Making sure you get enough sleep.
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Eating to support your overall wellbeing.
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If you literally can't stomach another home workout, or don't feel like training during this time, that's totally ok.
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Give yourself a fucking break.
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A bit of self-compassion goes a long way in the current circumstances we're facing.
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We will get through this. Keep checking in on each other. Don't forget to smile and have a laugh. There will be better times ahead. This too shall pass❤️

NEW PODCAST🎙Living courageously and overcoming

NEW PODCAST🎙Living courageously and overcoming self-sabotage with @drrebeccaray
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Breaking up your feed to let you know there’s a new episode of Holistic Health Radio up on iTunes and Spotify right now.
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In this podcast Rebecca and I discuss:
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⭐️ How to live courageously and what that actually means
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⭐️ Why change is so hard (swipe across for a snippet on this one👉)
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⭐️ Reasons why we self-sabotage and ways to overcome it
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⭐️ How to show ourselves more self-kindness every day and why it matters
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Hit the link in my bio for the full episode❤️

With gyms now closed, people are looking for alter

With gyms now closed, people are looking for alternative options to stay active, which I totally understand.
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Exercise is brilliant for your mental health and now more than ever we need ways to calm our stress and anxiety.
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What I'm still slightly concerned about is the conversations happening where gyms and studios are moving classes outdoors.
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I'm sure there are lots of trainers who will prioritise doing the right thing: very VERY small groups, very well spaced, only attending if feeling 150%, at off-peak times, everyone bringing their own mat/equipment and no high-fives.
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What concerns me is that the freedom we all have now to go out and enjoy some fresh air, grab a coffee, and stretch our legs might be taken away if we don't practice appropriate social distancing and gathering of groups.
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So please, for the love of everyone's sanity and wellbeing, please do not exercise in large bootcamps.
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The safest way to stay fit right now is in the comfort of your own home, but if cabin fever strikes, a walk or solo run outdoors is great too.
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You can still go to the physio or see your exercise physiologist too as allied health practitioners are (at present) still considered essential services.
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There are also online workouts, personalised programs, and trainers providing live real-time 1:1 sessions from the comfort of your own home.
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We're all in this together.
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Let's help flatten the curve and keep those who may be most vulnerable as safe as possible.
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You can't put a price on a life❤️

Forget nudes, send snacks🍫 . More specifically

Forget nudes, send snacks🍫
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More specifically brownies!
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Baking is my therapy and these dark chocolate brownies do not disappoint.
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A few wholesome ingredients means there is extra fibre as well as a yummy crunch from the added walnuts and cacao nibs. Be sure to save the recipe and tag me if you make them😋
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Fudgy Dark Chocolate Brownies with Chocolate Almond Ganache
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For the Brownies:
• 1.5 cups pitted prunes
• 50g 70% dark chocolate, melted
• 1/4 cup coconut oil, melted
• 1/3 cup maple syrup
• 1 tsp vanilla extra
• 2/3 cup almond meal
• 1/4 cup @happywayau cacao
• 1/2 tsp baking soda
• 2 large free-range eggs
• 1/4 cup walnuts, roughly chopped
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For the Chocolate Almond Ganache:
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• 80g 70% dark chocolate, finely chopped
• 1/4 cup unsweetened almond milk
• Cacao nibs for decorating
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Instructions:
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1️⃣ Preheat oven to 180°C (350°F). Line a lightly greased 20cm square tin with non-stick baking paper.
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2️⃣ Place 1 cup of the prunes in a medium jug and cover with boiling water. Set aside for 10 minutes to soften. Chop the remaining prunes. Drain the soaked prunes and return to the jug.
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3️⃣ Add the chocolate, oil, maple syrup and vanilla and, using a hand-held blender, blend until smooth.
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4️⃣ Place all dry ingredients in a bowl and mix to combine. Add prune mixture, eggs and remaining chopped prunes and stir to combine.
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5️⃣ Spoon the mixture into the tin and smooth the top. Cook for 25–30 minutes or until cooked but still slightly fudgy in the centre. Set aside to cool completely in the tin.
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6️⃣ To make the chocolate ganache, place the chocolate in a small bowl. Place the almond milk in a small saucepan over high heat and bring to just below the boil.
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7️⃣ Pour over the chocolate and stand for 5 minutes. Mix until smooth.
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8️⃣ Spread the ganache over the brownie, top with cacao nibs and let set for 10 minutes before slicing into squares to serve.
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Who wants a batch of these right now?

If you're stuck at home and feeling a bit 'blah',

If you're stuck at home and feeling a bit 'blah', here are a few ways to shift your mood.
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1️⃣ Move your body: stretch, do a YouTube workout, a bodyweight session, Pilates, Yoga, Tai Chi, whatever!!! Simply moving your body, even for as little as 10 or 15 minutes can have a huge impact on your mood and is a great way to break up periods of sitting throughout the day.
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2️⃣ Get creative: you don't need to be a professional artist to pick up a creative hobby. Draw, sketch, do some graphic design, paint, or record and edit a funny video of yourself. The options are endless.
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3️⃣ Make your bed: clean your room while you're at it too. A cluttered space leads to a cluttered mind and cleaning up is the fastest way to turn that around.
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4️⃣ Practice gratitude: there is a silver lining to every situation. Your actions now could save a life. Find small things to be grateful for every day and write them down.
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5️⃣ Listen to music: specifically upbeat music! Have it on in the background while you go about your day and it'll keep the spirits high.
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6️⃣ Dance it out: one of my personal favourites. Put on your favourite song and dance out that shitty mood you're in.
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7️⃣ Enjoy sexy times: this is a sex positive space! Isolate and masturbate as my friend Georgia Grace from @gspot._ says. If you're at home and really cranky, orgasm can help mellow you out.
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8️⃣ Hang with a pet: they always make us feel happier and less stressed.
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9️⃣ Call a friend: phone one of your squad, or have a FaceTime with a glass of vino in hand if in isolation. Physical distancing doesn't mean emotional distancing.
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How will you shift your mood today?

Not another home workout post. . Because your feed

Not another home workout post.
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Because your feed is already full of them.
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If you feel called to move your body GREAT!
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It can be such a positive way to boost your mood in these strange times.
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But if you’d rather not then that’s ok too.
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However, I urge you to do something today that will make you feel just 1% better:
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Get some fresh air🌿
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Stretch🧘‍♀️
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Take 5 minutes to meditate🙏
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Call a friend📲
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Clean your room🧼
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Curl up on the couch with some Netflix if that’s what you need📺
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Or move your body in a way that feels good to you🤸‍♀️
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There’s no right or wrong here. You know you best - keep looking after yourself❤️
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📸 @marceauphotography

2020 has been a year😳 . But we’re all in this

2020 has been a year😳
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But we’re all in this together!
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Don’t forget to smile😊
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Be kind to one another❤️
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Support local business☕️
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Check on your friends📲
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And of course, wash your hands👍
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Let’s focus on staying positive, helping each other out, and never forget the power of a little humour to help get through the day.

Pour me a Quarantini🍸, pass the hand sanitiser

Pour me a Quarantini🍸, pass the hand sanitiser and let’s get this social distancing party started.
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First things first: if you’re reading this I want you to stop and take 5 slow deep breaths🧘‍♀️
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Feeling better?
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Personally the words that come to mind about the current climate are this: overwhelm and uncertainty.
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Your normal routine might feel like it’s gone out the window and you may be experiencing a level of anxiety you haven’t had before.
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However you’re feeling right now, it’s valid.
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But I also know that there is plenty we can do to stay positive, productive and connected during this time. Here are a few ways to do so:
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1️⃣ Go to bed and wake up at the same time each day.
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2️⃣ Have regular meals and snacks (yes your cute little butt still needs food even if you’re sitting more; check out @littlelyssfitness recent post for more)
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3️⃣ Get some fresh air each day. A glimmer of sunlight is good for the soul.
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4️⃣ Do some movement. There is so much you can still do at home! Hit me up if you want a workout personalised to your needs.
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5️⃣ FaceTime your friends. Hanging out may not be an option, but a Skype or FaceTime date to catch up still rocks. Pour yourself a glass of wine and have a good chit chat with your besties.
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6️⃣ Get dressed. I know working from home has the allure of staying in your PJs everyday, but getting dressed is one of the best ways to get into work mode.
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7️⃣ Find the silver lining. Every situation has one, you just gotta look for it. This may be a chance to recharge your batteries, or finally finish reading that book.
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Let’s share some positivity in the comments below:
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What’s one good thing that’s happened in your world this week?
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What are you grateful for today?

Practicing food neutrality - the idea that food is

Practicing food neutrality - the idea that food is just food - is more important now than ever given your go-to items may not be available at the supermarket.
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There is no such thing as "good" or "bad", unless the item in question is mouldy, out of date, stolen, stale, or you're allergic to it.
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Food literally has no moral value - we did that!
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And the myths that surround labels like "natural" and "organic" perpetuate the notion that these foods are inherently better for us and the environment.
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But is that actually true?
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Well friends, I'm here to bust those myths in today's episode of Holistic Health Radio with special guest Erin aka @foodsciencebabe .
In this podcast we chat about:
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🍎What food science is and how she got into it
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🍎Chemicals in food and if they are actually safe
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🍎The truth about GMOs, organic and natural foods, and pesticides
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🍎What goes into food production and the role of preservatives and other ingredients
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Click the link in my bio to listen to the full episode and swipe across for a sneak preview❤️

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