Sadie K Nutrition

healthy tips, recipes + lifestyle🥑💞

[sadieknutrition]

lil dump of my november filled with good eats + even better people🤍✨🥰🍾 • • • • • • • • • • • #nutritionmatters #fitnesspageforall #fitnessgram #healthyfoodinspo #healthylifestylecoach #motivationnation #motivationalposts #motivationalcoach #melbournelifestyle #australiagirl #intuitiveeatingofficial #recipeshare #recipeideas #recipebook #recipevideo #healthyvegan #wellnesslifestyle #wellnesscoaching #wellnessadvocate #fitnessnutrition #australialife #lifestyleguide #lifestyleinspo #healthyeatingideas #healthyeatinghabits #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CW5U2zupFyX/?utm_medium=tumblr

[sadieknutrition]

and WE’RE LIVE!!📽 Come over to my YouTube channel to watch my first video (link in bio) - all about a day in my life, maintaining a balanced lifestyle and showing you a bit more about me💕 You’ll see some breakfast ideas, my workout and Zach at his first gig✨ It would mean the world if you took a few minutes to give it a watch, and leave a like and comment to let me know if you liked it! And of course, subscribe to my channel for my weekly videos. I’ll be posting heaps more health and lifestyle content - sit down videos, recipes, day in the life, what I eat in a day and so much more!! Stay tuned🦋 • • • • • • • • • • #melbournestyle #2021fashion #winteraesthetic #discoverunder100k #pinterestfeed #casualoutfits #summeraesthetic #feedaesthetic #springaccessories #instaootd #discoverunder50k #discoverunder20k #melbourneblogger #lastyle #90sbabes #thatgirl #postitfortheaesthetics #lessisworefemales #springaesthetic #summeraesthetic #pinterestgirl #pinterestinspo #whatsurgirlwearing #wiwtoday #pinterestaesthetic #filmedit #microblogger #feedaesthetic #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CWAiBIWJX39/?utm_medium=tumblr

[sadieknutrition]

COMFORT ZONES💙🦋 The biggest thing I have realised just over the past week is how important it is to get out of your comfort zone Pushing myself in my personal goals like showing up for you guys on here, starting a YouTube channel (soon), pushing myself in my workouts, are just to name a few I’ve never felt confident in my life to wear a skin tight dress, but when I went out on the weekend I pushed myself out of that comfort zone and felt so amazing for it Pushing yourself to do things that you never would usually, is so important for you to grow. That feeling of discomfort and fear acts as signal that you’re on the right track I’ve recognised that playing it safe gets nowhere - I’ve had some great conversations with friends recently about this, making me realise just how important it is to truly be yourself and challenge yourself to exceed those comfort zones and do things that scare you and make you nervous This is when real change happens. I challenge you all to get yourself out of that comfort zone, in any area of life. Whether it’s fitness, breaking negative food mindsets, pushing yourself in your work or wearing that dress you’ve never felt fully confident in. You’ll realise you’re capable of so much more than you ever thought, and that’s the most important realisation for you to have💙 • • • • • • • • • • • #melbournestyle #2021fashion #winteraesthetic #discoverunder100k #pinterestfeed #casualoutfits #summeraesthetic #feedaesthetic #springaccessories #instaootd #discoverunder50k #discoverunder20k #melbourneblogger #lastyle #90sbabes #thatgirl #postitfortheaesthetics #lessisworefemales #springaesthetic #summeraesthetic #pinterestgirl #pinterestinspo #whatsurgirlwearing #wiwtoday #pinterestaesthetic #filmedit #microblogger #feedaesthetic #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CV4zia_pgWb/?utm_medium=tumblr

[sadieknutrition]

What are you hiding from? Stop letting your potential go to waste because you don’t feel ready enough Stop fearing failure and realise that through failure you gain experience It isn’t the end when you fail something - it’s a redirection And one day, you’ll thank yourself for finally getting started🦋✨ • • • • • • • • • • • #melbournestyle #2021fashion #winteraesthetic #discoverunder100k #pinterestfeed #casualoutfits #summeraesthetic #feedaesthetic #springaccessories #instaootd #discoverunder50k #discoverunder20k #melbourneblogger #lastyle #90sbabes #thatgirl #postitfortheaesthetics #lessisworefemales #springaesthetic #summeraesthetic #pinterestgirl #pinterestinspo #whatsurgirlwearing #wiwtoday #pinterestaesthetic #filmedit #microblogger #feedaesthetic #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CVkMZ1-pjy-/?utm_medium=tumblr

[sadieknutrition]

SELF ACCEPTANCE😌🤍 Learning to love yourself just as you are does not make you weak! If you have been trying for years to lose weight, to get abs, a thigh gap, or whatever it is, and putting yourself under the strictest diets and exercise to have found no results or to just regain the weight - then this is for you I get it because I’ve been there. It took me so long to accept myself as I am, and there are still days when I don’t feel confident in my own skin I thought that if I wasn’t restricting my eating or doing intense workout routines, I was failing myself. If I actually accepted how I looked - not tiny, with abs OR a thigh gap of any sort - I had let myself down and was weak What I had to realise and what you may as well, is that learning to accept yourself as you are now is not a weakness. It is SELF LOVE and should be the reality for all of us I challenge you to catch yourself when you have these thought patterns, that if you eat a certain food it’s a fail, or miss your workout you’ve let yourself down, and to instead tell yourself that you’re allowed to love yourself as you are today and every other day Learning to love and accept yourself will be a change far better than reaching that weight goal or fitting into that smaller size🤎 • • • • • • • • • • • #melbournestyle #2021fashion #winteraesthetic #discoverunder100k #pinterestfeed #casualoutfits #summeraesthetic #feedaesthetic #springaccessories #instaootd #discoverunder50k #discoverunder20k #melbourneblogger #lastyle #90sbabes #thatgirl #postitfortheaesthetics #lessisworefemales #springaesthetic #summeraesthetic #pinterestgirl #pinterestinspo #whatsurgirlwearing #wiwtoday #pinterestaesthetic #filmedit #microblogger #feedaesthetic #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CU7AXnIJ8Gg/?utm_medium=tumblr

[sadieknutrition]

SUMMERTIME MANGO RICE PAPER ROLLS🥭 In my opinion, rice paper rolls are a key lunchtime meal for summer! They are so easy to make, and so fresh and tasty⭐️ I love adding in fresh fruits like strawberry and mango, as I have in this recipe. Feel free to substitute any ingredients you have at home that you want to use!🤍 Serves: 6 rice paper rolls Ingredients: ⭒ 6 sheets rice paper ⭒ 2 iceberg lettuce leaves, cut into thin strips ⭒ 1 mango, cut into thin strips ⭒ 1 cup roasted chicken, shredded ⭒ 1 avocado, thinly sliced ⭒ 1 large carrot, cut into matchsticks ⭒ 1 bunch fresh mint, roughly chopped ⭒ 1 ½ cups cooked glass noodles ⭒ Dipping sauce of choice (I made a peanut butter sauce) Method: 1. Half-fill a shallow dish with warm water 2. Dip 1 rice paper roll into the water. Place on bench and pat dry with paper towel. Let sit for 20 - 30 seconds 3. Place lettuce along 1 side of rice paper. Top with mango, chicken, avocado, carrot, mint and noodles 4. Fold in the edges and roll up. Cover with a damp tea towel and repeat with other sheets and ingredients 5. Serve with dipping sauce of choice and enjoy!! • • • • • • • • • • • #nutritionmatters #fitnesspageforall #fitnessgram #healthyfoodinspo #healthylifestylecoach #motivationnation #motivationalposts #motivationalcoach #melbournelifestyle #australiagirl #intuitiveeatingofficial #recipeshare #recipeideas #recipebook #recipevideo #healthyvegan #wellnesslifestyle #wellnesscoaching #wellnessadvocate #fitnessnutrition #australialife #lifestyleguide #lifestyleinspo #healthyeatingideas #healthyeatinghabits #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CU12rbwJlNK/?utm_medium=tumblr

[sadieknutrition]

BERRY BLISS BALLS🍓✨ Serves: 12 balls Ingredients: ⭒ ¼ cup dates ⭒ 1 tbsp white chia seeds ⭒ 1 cup desiccated coconut ⭒ ½ cup oats ⭒ ½ cup nut butter (I used peanut) ⭒ 1 lemon, zested ⭒ 12 fresh raspberries Method: 1. Soak dates in boiling water until ready to be used. Combine chia seeds and 2 tbsp water in a small bowl and set aside for 5 mins or until mixture has thickened 2. Place ¾ of the coconut, plus the oats, butter, drained dates, lemon zest and chia mixture into a food processor 3. Process for 15 seconds or until mixture starts to clump together 4. Place remaining coconut on a plate. Roll 1 tbsp of the mixture into a ball, and then flatten into a disc. Place a raspberry in the centre and then wrap the mixture around to enclose the raspberry 5. Roll the ball in coconut, then repeat with remaining mixture 6. Store in a container lined with baking paper, and enjoy! • • • • • • • • • • #nutritionmatters #fitnesspageforall #fitnessgram #healthyfoodinspo #healthylifestylecoach #motivationnation #motivationalposts #motivationalcoach #melbournelifestyle #australiagirl #intuitiveeatingofficial #recipeshare #recipeideas #recipebook #recipevideo #healthyvegan #wellnesslifestyle #wellnesscoaching #wellnessadvocate #fitnessnutrition #australialife #lifestyleguide #lifestyleinspo #healthyeatingideas #healthyeatinghabits #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CUrkvoVpNnJ/?utm_medium=tumblr

[sadieknutrition]

life update!! ~ 🥱I have had a crazy few weeks with uni work but will be back on track with posting in October! 🤍I have so many exciting posts planned for next month, I cannot wait to share with you all 💪🏼I’ve also been doing @sarahs_day Sweat It Reload challenge the past week and a half and oh my gosh - it’s been killing me. I’m used to a lot more strength work and the challenge is sooo cardio based that it’s been so tough. But loving the challenge while we’re stuck in lockdown! 🚶🏼‍♀️@zach.lane1 and I have been going on heaps more walks lately, partly because of the warmer weather but also because we’ll be partaking in @epilepsyfoundationaus Walk for Epilepsy and walking 100km in the first 25 days of October, so need to be prepped for that! 🤫You also may have seen on my stories today that I shared me + my camera… very excited to share what will be happening in the coming months so keep your eyes peeled! ✨What goals are you guys setting for next month? My main goal is to smash the Walk for Epilepsy fundraiser, but also to get on top of upcoming uni assignments so they don’t all pile up. And create some great content for my page as well!! • • • • • • • • • • • #sadieknutrition #melbournestyle #casualoutfits #healthylifestylechange #australialife (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CUZwr2upM2v/?utm_medium=tumblr

[sadieknutrition]

save this post for your next upper body workout💪🏼☀️💦 being stuck in lockdown means limited equipment for me, so I’ve been working with doing higher reps at a lower weight as this is all I’ve got!🤍 😻for this workout, you’ll: ⭒ work for 45s ⭒ rest for 20s ⭒ repeat each exercise 3 times ⭒ have 45s rest between exercises here are the exercises: 1. CHEST PRESS 2. CHEST FLYES 3. ARNOLD PRESS 4. FRONTAL RAISE 5. TRICEP PRESS 6. PULLOVER 7. HAMMER CURLS 8. OVERHEAD TRICEP EXTENSION 9. BICEP CURLS let me know if you give this a try!!✨ • • • • • • • • • • • #workoutchallenge #workoutapparel #workoutaddict #workoutdaily #workoutselfie #workoutwithme #workouthard #workoutcomplete #workoutstyle #workoutmode #workoutinspiration #workoutlife (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CT1mq3KJu0T/?utm_medium=tumblr

[sadieknutrition]

POV: my camera roll • • • • • • • • • • • #melbournestyle #2021fashion #winteraesthetic #discoverunder100k #pinterestfeed #casualoutfits #summeraesthetic #feedaesthetic #springaccessories #instaootd #discoverunder50k #discoverunder20k #melbourneblogger #lastyle #90sbabes #thatgirl #postitfortheaesthetics #lessisworefemales #springaesthetic #summeraesthetic #pinterestgirl #pinterestinspo #whatsurgirlwearing #wiwtoday #pinterestaesthetic #filmedit #microblogger #feedaesthetic #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CTo1eFbJITk/?utm_medium=tumblr

[sadieknutrition]

✨discovering what you don't want is just as important as finding out what you do✨ happy monday friends! how are we all feeling this week? another week of lockdown for us in melbourne!🙃 last night on my stories i was asked how i was able to create a healthy lifestyle for myself... and in reality, this did not mean eating wholesome, nutritious foods, working out regularly or sleeping more. it meant finding out what i do and don't VALUE🦋 it is so easy - especially in high school - to follow what your friends are doing and behave like them, because you're always surrounded by them it took a pandemic for me to finally spend time with myself and realise that the things i had been doing actually didn't align with me at all i seriously encourage you to spend time thinking about how you spend your weekends, the actions you take and how you behave with others to ensure that you are living a life that best represents YOU this could be done through journalling everyday, meditating or even simply spending more time alone - but i assure you, you'll thank yourself for it!💙 • • • • • • • • • • • #melbournestyle #2021fashion #winteraesthetic #discoverunder100k #pinterestfeed #casualoutfits #summeraesthetic #feedaesthetic #springaccessories #instaootd #discoverunder50k #discoverunder20k #melbourneblogger #lastyle #90sbabes #thatgirl #postitfortheaesthetics #lessisworefemales #springaesthetic #summeraesthetic #pinterestgirl #pinterestinspo #whatsurgirlwearing #wiwtoday #pinterestaesthetic #filmedit #microblogger #feedaesthetic #sadieknutrition (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CTeampjJyqT/?utm_medium=tumblr

[sadieknutrition]

🏋🏼‍♀️LOWER BODY STRENGTH WORKOUT🏋🏼‍♀️ 💪🏼For this workout you'll need a pair of heavy dumbells, a yoga mat, and a chair/bench of some sort for bulgarian lunges! ⏱You'll be working for 40 seconds, with 20 seconds rest. Repeat each exercise 4 times and give yourself 30-60 seconds rest between rounds! Have fun! 1. SUMO DEADLIFT SQUAT W/ PAUSE 2. RDLs 3. BULGARIAN LUNGE 4. LUNGE HOLD 5. ½ REP SUMO SQUATS 6. GLUTE BRIDGES 7. FWD LEAN LUNGE 8. BODYWEIGHT BULGARIAN LUNGE 9. BODYWEIGHT STATIC LUNGE ❔Any questions, leave them down below! In the future, I hope to be able to film each exercise for you, so let me know if this is something you guys want to see! Disclaimer: I am not a personal trainer and am purely showing the workouts that I do and love! If you feel pain in any movement, stop your workout to refrain from injuring yourself. Listen to your body! • • • • • • • • • • #lowerbodyworkout #workoutchallenge #workoutapparel #workoutaddict #workoutdaily #workoutselfie #workoutwithme #workouthard #workoutcomplete #workoutstyle #workoutmode #workoutinspiration #workoutlife (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CTUH8gfpGmM/?utm_medium=tumblr

[sadieknutrition]

don’t be a product of your environment, make your environment be a product of you🤍🦋 (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CS3zll4pDgN/?utm_medium=tumblr

[sadieknutrition]

summer coming in 🔥 (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CSwER_7JUyG/?utm_medium=tumblr

[sadieknutrition]

KALE, WHITE BEAN AND AVOCADO SALAD🥗✨ Salads do not have to be boring! Adding different sources of fat + protein can make salads wholesome and tasty😻 Dark green leafy vegetables are so great for our skin, as they support and increase collagen production. They’re also packed full of antioxidants!🥬 Here is a fav salad of mine: Dressing: ⭒ 3 tbsp freshly squeezed lemon juice ⭒ 1 1/2 tbsp maple syrup ⭒ 1/2 tbsp mustard ⭒ 4 tbsp extra virgin olive oil Salad: ⭒ Kale and spinach mix ⭒ 1 avocado, diced ⭒ 1 can white beans, drained ⭒ ⅓ cup sunflower seeds ⭒ ⅓ cup pepita seeds ⭒ ¼ cup hemp seeds ⭒ Salt and pepper, to taste Method: 1. Add lemon juice, syrup and mustard to your salad bowl. Slowly add in the olive oil while whisking. 2. Add in the kale and spinach, and massage the dressing into the kale with clean hands. 3. Add in the remaining salad ingredients and toss. Serves 4. Enjoy!💚 (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CSoX16TJeVp/?utm_medium=tumblr

[sadieknutrition]

Berry and Ricotta Cake🍓🍰 You’ll need: ⭒ 1 cup plain flour ⭒ ½ tsp baking powder ⭒ ½ cup desiccated coconut ⭒ ½ cup unsalted butter ⭒ ¾ cup caster sugar ⭒ Zest and juice of 1 lemon ⭒ 2 eggs ⭒ 185g ricotta ⭒ ½ cup full cream milk ⭒ 150g frozen raspberries and/or blueberries Method: 1. Preheat oven to 170C (150C fan-forced). Line a 21cm round cake pan with baking paper 2. Whisk together the flour, baking powder and coconut in a large bowl 3. In a stand mixer or using an electric hand mixer, cream the butter, sugar and lemon zest until light and fluffy, then add the eggs one at a time, beating well after each addition 4. Turn the mixer to low and mix in the ricotta, then add the flour mixture in three goes until just combined. With the mixer still running, drizzle in the milk and lemon juice. Turn off the mixer and fold in the berries, then pour into cake tin 5. Bake for 50 mins or until lightly golden on top and a skewer inserted comes out clean 6. Serve warm and enjoy! (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CSgokEtpj-t/?utm_medium=tumblr

[sadieknutrition]

Let’s talk self-care! 🧖🏽‍♀️ Lately I’ve been making an effort to take time each day for quality self-care. Often when I’m not working or studying, I’ll be scrolling on my phone mindlessly without even realising! Now I am trying to reduce my screen time and instead take dedicated moments each day to practice self-care☺️ For me, quality self-care can look like: - Reading - Meditating - Pampering (I’m loving using face masks like @kiikaskin ! Use SADES20 for a discount ;)) - Stretching - Watching a movie - Going on a walk - Baking (of course) I challenge you all to take some time off from scrolling each day and replace it with a more meaningful activity! 🥰 #gifted (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CSY5INxplB3/?utm_medium=tumblr