@the_fitness_dietitian - Leanne Ward - Nutrition Expert

❈I help career driven women conquer emotional eating,heal their gut & stay LEAN for LIFE ✼ Founder LEAN Gut Mind Method & @lovelivinglean ⇣ Coaching
https://linktr.ee/the_fitness_dietitian
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Just casually eating our way through Japan 🇯🇵 We’ve had such delicious food so far & we’ve only been here 3 days!! Luckily we’re walking 25k-30k steps/ day so we can taste every delicious treat we come across #notsorry  🇯🇵 Japan definitely has some #instaworthy food & the majority of it is delicious (note there has been a few things I’m not keen to try or tried by accident 🤢🤷‍️). We’re on the bullet train  now en route to Tokyo to meet up with my best friends & their husbands  Follow our adventures on my stories - thank you to everyone for your amazing eating & adventure tips so far ️ #japan #adventure #foodie #fooddiary #japanesefood
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Just casually eating our way through Japan 🇯🇵 We’ve had such delicious food so far & we’ve only been here 3 days!! Luckily we’re walking 25k-30k steps/ day so we can taste every delicious treat we come across #notsorry 🇯🇵 Japan definitely has some #

Kyoto, Japan
Absolutely loving Japan so far 🇯🇵 We’ve spent time in Kyoto & heading to Osaka today then off to Tokyo on the weekend! Leave me your Japan must see/ do tips below  Follow our adventures on my stories 🥳 #japan #cherryblossoms #adventures
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Absolutely loving Japan so far 🇯🇵 We’ve spent time in Kyoto & heading to Osaka today then off to Tokyo on the weekend! Leave me your Japan must see/ do tips below Follow our adventures on my stories 🥳 #japan #cherryblossoms #adventures

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@cassolholm Have the best time lovely!! 😊

@confessionofadietitian Beautiful!❤️

Someone had to say it️
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We get so caught up in eating ‘clean’ that sometimes too healthy CAN be a problem! .
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Establish a good relationship with food - it’s far more important in the long term then bingeing, restricting or having anxiety when eating out 🥺
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Don’t sacrifice 95% of your life to weigh 5% less... ️ Focus on nourishing & fuelling your body every day & your weight will take care of itself 
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#nourishnotpunish #progressnotperfection #healthylifestyle #strongnotskinny #weightlossjourney
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Someone had to say it️ . . We get so caught up in eating ‘clean’ that sometimes too healthy CAN be a problem! . . Establish a good relationship with food - it’s far more important in the long term then bingeing, restricting or having anxiety when eat

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@sophie.jaffe Agreed!

@mybetter_self That is actually what matters the MOST 🙌🏼

2017 ️ 2019
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Let me tell you 3 things I’ve done differently in the past few years
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1️⃣ I quit cardio & hired a proper trainer to teach me how to lift weights. No more daily 5am HIIT classes - now I spend 5 hours training each week ONLY! My weights are heavy & I’ve been playing with tempo & reps so even though I’m not doing ‘cardio’ I’m still working up a sweat while exercising 
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2️⃣ I stopped counting calories & eating low fat, low calorie ‘healthy foods’ and focused on nutrient dense whole foods to fill me up & keep me satiated. I’m eating 2,200 cals currently & am still fairly lean as I’m currently eating at maintenance (not a surplus). I’ve healed my terrible IBS & the majority of days - my gut is fabulous! (Note with IBS it will never been cured! IBS can be influenced by many things besides diet - symptoms may continue to flare occasionally but the goal is to get your gut to a better baseline then where you started!)
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3️⃣ I stopped weighing myself every bloody day! It messed with my head so much when I was younger so I ditched the scale & it’s been over 5 years since we broke up  I’m the same weight in both these photos & now focus on body composition not scale weight 🤓
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Number 1 tip️Focus on fuelling your body for success & hire a specialist dietitian so you can get an individualised program! If you’re not seeing result, invest in your health to take you there! I find it hilarious that people will pay a dentist to fix their teeth or an mechanic to fix their car but they think they can achieve their nutrition goals by following Instagram ‘influencers’ diets online then they complain they’re not getting results 🤷‍️ Dietitians have spent 4+ years at university learning SO much! If you want me as your coach (& my wealth of expertise) ️ Send me a DM if you’re ready to truly INVEST in your health️My premium 1:1 coaching program will help you heal your gut, conquer emotional eating & lose body fat for good whilst still having a balanced relationship with food that of course, includes my signature soul foods 🥂 #strongnotskinny #progressnotperfection #screwthescales #girlsthatlift #weightlosstransformation #transformationtuesday
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2017 ️ 2019 . . Let me tell you 3 things I’ve done differently in the past few years . . 1️⃣ I quit cardio & hired a proper trainer to teach me how to lift weights. No more daily 5am HIIT classes - now I spend 5 hours training each week ONLY! My weig

Brisbane, Queensland, Australia
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@elsas_wholesomelife Wow this is amazing 😍👌🏼🔥

@sophie.jaffe Amazing love!!!🙌🏼

️DELICIOUS HEALTHY MEAL PLAN️
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I love being able to give you examples of delicious meals PLUS help you to bust some myths along the way such as; eating carbs will hinder weight loss or that eating nuts will result in weight gain. Both of these statements are simply not true! Energy wise, carbs are low in energy and as part of a balanced diet, they provide many wonderful nutrients such as B vitamins, fibre & prebiotics. Yes, nuts are high in healthy fats, BUT the research shows a healthy diet including nuts does not cause you to gain weight, and can actually help maintain a healthy weight (due to nuts being packed full of fibre, protein & healthy fats, which can help to keep you to feel fuller for longer & switch on satiety hormones). PLUS we don’t actually absorb all the fat in the nuts either
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Here’s what I ate yesterday to nourish and fuel my body! Obviously the portions & foods can vary depending on your likes or training goals which is why I never post calories or portions consumed as my body may need more or less food compared to yours. This just gives you ideas on how to include nutrient dense whole foods regularly without feeling like you are ‘dieting’.
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️ Meal 1: Grainy cereal with home made nut & seed clusters, yoghurt & fresh fruit .
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 Meal 2: A slice of my ‘gut loving’ banana, almond & chocolate loaf .
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🧡 Meal 3: A high fibre wrap with tuna, cheese & salads 🥗
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 Meal 4: Two kiwi fruit & 30g mixed nuts (pecans are one of my fav!) 
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 Meal 5: Peanut butter chicken noodles (recipe on my blog)
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 Meal 6: Water!! Hydration is SO important!
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I hope that this gives you some good ideas and shows you that healthy eating doesn’t need to boring, restrictive or tasteless!  This meal plan was written in partnership with @nuts_for_life  Remember nuts are a wonderful source of fibre, healthy fats, protein & nutrients + they help you maintain a healthy weight so make sure you include a 30g serve into your meal plan every day! ️
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Please LIKE or comment & tell me if you love these meal diaries where I showcase different options
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#healthyhandful #mealdiary #foodprep #healthymeals #healthyeating #weightloss
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️DELICIOUS HEALTHY MEAL PLAN️ . . I love being able to give you examples of delicious meals PLUS help you to bust some myths along the way such as; eating carbs will hinder weight loss or that eating nuts will result in weight gain. Both of these sta

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@sophie.jaffe Mmmm yum!

On Fridays...how do you like your avocado? 🥂#joking
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On Fridays...how do you like your avocado? 🥂#joking

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@sarahrav So cute omg

@sophie.jaffe Yes please💕

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I have a serious question for you guys... if I offered you a dark chocolate covered fig right now... would you accept it???
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OF COURSE YOU WOULD Who am I kidding, you guys are just like me so how could you resist such a delicious treat!  People often ask me how I eat chocolate every day & stay lean. Well I have 2 secrets for you guys... 🦄
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Secret 1: When you give yourself permission to eat something daily, you remove the ‘fear’ or ‘guilt’ associated with the food. The food loses somewhat of its magically appeal & you learn to feel satisfied with just a small amount 🦄
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Secret 2: Mix your favourite food with another healthier type of food to remind yourself that food is just food (not ‘good’ or ‘bad’) so it shouldn’t hold any power over you. Just because you eat some chocolate doesn’t mean you should just throw in the towel with your healthy eating - you know you can eat chocolate with fruit or chocolate & a carrot stick too or even chocolate with salad  Quite often I’ll eat a protein rich salad for dinner then have a few squares of chocolate afterwards #balance 🥳 It reminds me that all food can be incorporated as part of a balanced diet 🥗
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I love slicing 2-3 figs then drizzling it with the organic dark chocolate I get from my local @thesourcebulkfoods  I leave it in the fridge for a few days & when ever my soul needs a little top up - I’ll have a slice or two  It’s one of my favourite treats (and I get extra nutrients from the figs!) + they taste so damn delicious 🥳
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Do you guys love tips like these? Please comment below or ‘like’ this photo to show me you do! 🥳
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#chocolate #figs #organicfood #healthylifestyle #snack #healthyfood
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I have a serious question for you guys... if I offered you a dark chocolate covered fig right now... would you accept it??? . . OF COURSE YOU WOULD Who am I kidding, you guys are just like me so how could you resist such a delicious treat! People of

Brisbane, Queensland, Australia
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@sarahrav Omg yes I would

@sophie.jaffe YUMMMMM💕

 THE NUMBER 1 REASON YOU KEEP FAILING YOUR DIET 
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STOP BEING A PERFECTIONIST‼️
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Perfectionism crippled me for YEARS! I’d start a new diet on Monday & by Friday I had no willpower left so would fall off the wagon, binge then beat myself up for being a failure  You know what ladies... it was f**king exhausting! Like soul sucking exhausting! 
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Aiming for perfect in any aspect of our life is silly! We would NEVER expect our friends or family to be perfect so why do we place that pressure on ourselves?! .
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Imagine if... you just aimed to be 10% better instead? Imagine if you let go of the BS idea of being perfect & just focused on being ‘a little’ better each day? Just eating ‘a little’ better, just doing ‘a little’ more exercise & just eating ‘a little’ more mindfully. Perfectionism controlled my life for so long that I want to stop it from ruling yours! ️
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Stop aiming for perfection, eat the delicious chocolate but recognise that 1 square will give you as much satisfaction as 10 squares! If you are focused on being perfect and you eat chocolate, chances are you’ll eat far more then you ever needed or intended to as you felt like you “failed” your diet… BUT if you just aim for 10% better you’ll realise that eating a piece of chocolate WILL NOT derail you (I literally eat 1-2 squares every day!) and you’ll be able to stop after just 1-2 pieces as you feel in control and haven’t felt like you failed due to the silly idea of perfection!
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Stop being constantly disappointed in yourself. Stop being afraid to fail. Stop self-sabotaging your amazing efforts! Stop chasing perfection… just STOP and START‼️
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START WHERE YOU ARE. START WITH WHAT YOU HAVE. START WITH FEAR. START WITH PAIN. START WTH REJECTION. START WITH ANXIETY. START WITH DOUBT… START WITH ANYTHING AND EVERYTHING BUT… JUST START!! SCREW PERFECT AND JUST START (and don’t you dare stop!)  #screwperfect #progressnotperfection #thefitnessdietitian
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THE NUMBER 1 REASON YOU KEEP FAILING YOUR DIET . . STOP BEING A PERFECTIONIST‼️ . . Perfectionism crippled me for YEARS! I’d start a new diet on Monday & by Friday I had no willpower left so would fall off the wagon, binge then beat myself up for b

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@sarahrav YOU ARE GORGEOUS OMG

@sophie.jaffe Gorgeous dress✨

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️ MAKE SURE YOU SAVE THIS POST! ️ You guys have been asking me for healthy snack ideas so here they are!! ‍️ There’s no “right” amount of snacks for fat loss so listen to your body and it’s true hunger signals and based your snacks on protein, fibre and a small amount of healthy fat to truly fill you up and keep you satisfied. My favourite snack ideas are below:
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 Fresh fruit - a punnet of strawberries, 2 kiwi fruit or a banana. Or any other fruit for that matter - all fruit is healthy and I recommend 1-2 serves each day
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 2-3 tbsp hummus with carrot sticks (plus any other veggie stick you like)
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️ 30g cup of nuts or seeds. They can be roasted if you like or raw. Remember to measure your portion if you’re watching your weight. Nuts are super healthy but also energy dense. Ie. there’s a lot of calories in a very small portion of them
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🧡 200g of high protein Greek yoghurt. When I choose a yoghurt I aim for over 10g protein if possible.
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 1 Chia pod - I find these in the cold section at Coles or woolies but you can also make your own! I like them as they are filling due to the fibre, protein & healthy fats 
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 2-4  grain crackers with 2-3 tbsp cottage cheese (you can add sliced tomato, sliced cucumber & black pepper too if you like)
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 2 boiled eggs - I like to add a touch of salt & pepper to mine. High protein snacks like boiled eggs will help to stabilise your blood sugars & allow you to feel satiated until your next meal. .
 Grilled pumpkin - extra veggies as snack ideas are always a great option! I grill mine (with the skin on for added fibre!) with extra virgin olive oil & spices . .
 Other snack options I like to have that I haven’t listed include: a medium unsweetened coffee (I’m a sucker for a cappuccino!), 1/4 avocado with 1-2 grainy crackers, salsa with veggie sticks, 40g cheese with veggie sticks, 1/4 cup roasted chickpeas or broadbeans 🤤
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Be sure to tag your healthy eating friend below
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 #snack #hungry #healthyfood #mealprep #nourishingfood #weightlossjourney #weightloss #mealprepideas #progressnotperfection
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️ MAKE SURE YOU SAVE THIS POST! ️ You guys have been asking me for healthy snack ideas so here they are!! ‍️ There’s no “right” amount of snacks for fat loss so listen to your body and it’s true hunger signals and based your snacks on protein, fibre

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@sarahrav Love all of these

@sophie.jaffe All the yumz✨

YOUR COMPETITION ISN’T ME OR ANYONE ELSE… IT’S YOU! .
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Your competition is your procrastination. It’s your ego. The unhealthy food you’re consuming and the knowledge you choose to neglect. Your competition is your negative thoughts. The negative behaviours you’re nurturing and your lack of motivation and creativity. .
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COMPETE AGAINST THAT!
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DON’T COMPETE AGAINST ME OR ANYONE ELSE. JUST WORK ON BECOMING A BETTER VERSION OF YOURSELF EVERY DAMN DAY  .
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#shinebright #gratitude #abundance #growth #mindset #strongnotskinny
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YOUR COMPETITION ISN’T ME OR ANYONE ELSE… IT’S YOU! . . Your competition is your procrastination. It’s your ego. The unhealthy food you’re consuming and the knowledge you choose to neglect. Your competition is your negative thoughts. The negative beh

Brisbane, Queensland, Australia
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@sophie.jaffe So strong🙌🏼🙌🏼

As much as I hate saying the word “saddle bag” - a “saddle bag” workout won’t get rid of excess fat. Doing a tummy toning workout won’t give you a 6 pack. You can’t ‘spot reduce fat’ - meaning you can’t choose where your body loses it from. Stop using exercise as an excuse for a poor diet. The only way to burn fat is to eat in a calorie deficit 🦄 .
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Let’s not sugar coat things kids. Nutrition is king & exercise is Queen! BODY FAT IS CONTROLLED BY NUTRITION! Exercise and training can control your muscle shape and size but losing body fat is from proper nutrition so stop killing yourself at the gym and put more attention into what you’re putting into your body! If you’re unsure where you’re going wrong - get a nutrition coach - BUT MAKE SURE THEY ARE QUALIFIED! .
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If you want to learn to nourish and FUEL your body - round 3 of my amazing group program @lovelivinglean has just opened for sign ups and we are taking 250 ladies worldwide! We teach our ladies WHAT to eat for fat loss (no you don’t need low carb or keto!), we teach you how to enjoy your favourite soul foods such as chocolate and wine and still lose fat and finally, we show you that when you learn to eat the right foods to fuel your body, AMAZING things can happen and the fat loss takes care of itself! If you want to join my tribe and start living your best life, hit the link in my bio to find out WHY WE’RE DIFFERENT IN THE WEIGHT LOSS SPACE! @lovelivinglean 
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You can’t target where your body loses fat from and despite what Instagram influencers tell you, a “inner thigh workout” won’t miraculously make you drop fat from your inner thighs! You need to get your nutrition correct to be able to drop body fat and even then, there’s no guarantee it’ll happen. Women store fat differently to men for so many reasons and our bodies like to hold onto it in certain areas more than others. Focus on fueling your body first and the rest will take care of itself
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If you enjoyed this photo, please “like” it as it helps me to know the type of content to create for you guys! 
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Photo inspired by @syattfitness  #fatloss #fitspo #healthylifestyle #strongnotskinny #couplegoals
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As much as I hate saying the word “saddle bag” - a “saddle bag” workout won’t get rid of excess fat. Doing a tummy toning workout won’t give you a 6 pack. You can’t ‘spot reduce fat’ - meaning you can’t choose where your body loses it from. Stop usin

Brisbane, Queensland, Australia
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@sophie.jaffe So much yes❤️❤️❤️❤️❤️

Thought I would showcase another progress pic for you guys + announce that ROUND 3 of @lovelivinglean is now open 🥳
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There’s a huge difference in terms of muscle mass & fat mass between these photos. In Oct 2017, I was training regularly but not paying too much attention to my diet. In the middle photo I started lifting heavier with my @lovelivinglean exercise program + followed the meal plans & personalised them with my own soul foods 🥂 The last photo is 2 rounds of my LLL program  I’m strong & lean now but I want to put on a little more muscle so my goal has now changed to eating in a calorie surplus to make some #gains  I’ll still follow my LLL program for round 3 but I’ll add in additional snacks for a calorie surplus so watch this space to see how my muscles grow over the next few months with proper nutrition & training 🤩
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Today is the launch of Round 3 of my program! 🥳🥳 The ‘LOVE LIVING LEAN’ 12 week program  is unlike any other ‼️ It will teach you to love, nourish & fuel your body for fat loss, muscle gain and long term results (without restricting!)  Leanne & Angie will teach you the knowledge YOU need for YOUR body to thrive  Each week, our members will have access to a private membership page, FB forum & specialist blogs & videos so you learn the whole way through & are supported to ask any questions you like! You get 2 highly specialised Nutritionists & Dietitians in your back pocket for 12 weeks!
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ARE YOU READY TO TRANSFORM YOUR LIFE? Ps... you get to eat chocolate, drink wine & enjoy your favourite food WITHOUT RESTRICTION!  Hit the link in my bio to learn more about @lovelivinglean 🥳 Here’s a little taste of what we’re about:
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WORLDWIDE PROGRAM️
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DAILY SUPPORT ️
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ABILITY TO EAT YOUR FAVOURITE FOODS/ DRINKS ️
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MOTIVATION/ ACCOUNTABILITY ️
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WEEKLY MEAL PLANS WITH PLENTY OF VARIETY AND FLEXIBILITY ️
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REALISTIC & ACHIEVABLE ️
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SUSTAINABLE RESULTS ️
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Please DM me to ask me any questions! I am SO excited to bring you Round 3 of LLL & can’t wait to have you in my tribe!! 🤗 @lovelivinglean 
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#lovelivinglean #realfood #progresspic #strongnotskinny #weightlossjourney #transformation
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Thought I would showcase another progress pic for you guys + announce that ROUND 3 of @lovelivinglean is now open 🥳 . . There’s a huge difference in terms of muscle mass & fat mass between these photos. In Oct 2017, I was training regularly but not p

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@sarahrav You amaze me [email protected]

@sophie.jaffe AMAZING 🙌🏼