My speech & some images from the day:
In Queensland 65% of adults and 28% of children are overweight or obese which includes 50% of the Fraser Coast being overweight or obese.

Therefore being very passionate about fitness, fun & health I’ve organised today’s ‘Step into Spring’ FITNESS & HEALTH EXPO to raise awareness, promote prevention and help educate about Fitness & Health on the Fraser Coast! Please note: Audience participation is compulsory!

I have written and published a ‘4 Week Program’ which is a Mind, Meal & Exercise Plan that teaches people the tools and skills to apply for a long term happy healthy lifestyle, which will is available at the Zumba stall as I hope to revolutionise the Fraser Coast! I find the Fraser Coast obesity epidemic very serious and am working towards creating a massive community lifestyle overhaul campaign with the help of other like minded professionals!

This event would not be possible without the Awesome support of Karen Chatfield the site manager and the Hervey Bay Council for the Arts​ who generously gave us one of their open mike days for the event, covered the insurance plus all stall fees have been donated back to them for their support of this fun day.

I would like extend a huge thanks to Katie form Z Club Dance Fitness for kindly providing the use of her awesome sound equipment for the day, plus she will be doing some high energy zumba for us to participate in also!

I would like to thank my Fraser Coast Fitness & Health friends, where are you, hand up ladies, if you have any questions today just ask the girls. We also go for a walk every Wednesday at 6:30am with Cheryl from the Torquay Jetty to the pier return and all are welcome to join us.

A massive thank you to the Amazing team of local businesses have come on board to showcase the high level of professional services, products, skills, tools and knowledge available to all. This will be a huge day of fun with maximum audience participation! There are stalls, performances, talks and demos including and on – Bio-aging, Massage, Foot Reflexology, Crossfit, Gyms, Meditation, Yoga, Face Painting, Zumba, Belly Dancers, Martial Arts, Tennis, Burlesque & Fitness Demos plus heaps more.

We will also be raising funds for Bayside Transformations one of our local Residential Drug and Alcohol Rehabilitation non for profit Program, who will be manning the ‘healthy option’ BBQ and they have a stall with more info. I would also like to mention that Climbmax the rock wall here is donating 10% of their profits from today to Bayside so make sure you have a climb!

We are a team of passionate individuals and businesses on the Fraser Coast that work together to raise awareness and help others achieve a new way of life and thinking that is healthy, exciting, fun and will make you happy!

Our only competition is laziness, a sedentary lifestyle, poor choices, mental health, fast and junk food plus the television!


‘Step into Spring’ FITNESS & HEALTH EXPO!


Being very passionate about fitness, fun & health I’m very proud to announce I’ve organised the ‘Step into Spring’ FITNESS & HEALTH EXPO! This will be an Exciting day of stalls, demos & performances to raise awareness and help educate about Fitness & Health on the Fraser Coast!
An Amazing team of local businesses have come on board to showcase the high level of professional services, products, skills and knowledge available to all. This will be a huge day of fun at Scarness park with maximum audience participation, so wear something comfy and save the date, Sunday 16th of August!
There will be performances, talks and demos including / on –  Bio-aging , Zumba, Belly Dancers, Martial Arts, Crossfit, Burlesque & Fitness Demos.
We will also be raising funds for Bayside Transformations one of our local Residential Drug and Alcohol Rehabilitation non for profit Program, who will be manning the ‘healthy option’ BBQ and selling their artwork.
– 6:30am 10km CHALLENGE! Free Run or Walk. Scarness Park to the Pier return!
– 10am – 2pm FITNESS & HEALTH EXPO! Scarness Park / Stage.
I may have a couple of stall spaces left and three 15min performance spaces in the afternoon if anyone would like to join the team! If you would like to register interest in future events please inbox or email me at

Kind regards
Jeanette Maynes
Personal Trainer / Life Coach
Author of the 4 Week Program – Mind, Meal & Exercise Plan –
Artwork donated by Design House –

Proudly Showcasing:
4 Week Program​
Jeanette Maynes “The Motivator”​
Design House​
Bayside Transformations​
Hervey Bay Council for the Arts​
Fraser Coast Fitness & Health​
Virgos Natural Therapies​
ZUMBA FRASER COAST – ZClub Dance Fitness​
Flaming Sands Bellydance
Shades of Inspiration​
Khachodling Dakini Sanctuary​
ClimbMax Hervey Bay​
KB CrossFit​
Twenty Four Hour Gym​
Oceanside Hair & Beauty​
Anytime Fitness Hervey Bay​
Diamond Dolls Burlesque Dancers – Hervey Bay​
Your Best Fit – Nutrition, Fitness & Fertility​
Nefertiti Dance
Rhee Taekwondo Fraser Coast​
Moksha Raw Organic Skin Food

Fraser Coast Fitness & Health Speech – by Jeanette Maynes (Personal Trainer & Life Coach)

Last Sunday I spoke at a community meeting on different topics to highlight the concerns of the Fraser Coast people in relation to different levels of government and different issues, organised by 2016 Council Candidate Jannean Dean.

Thank you for organising the talk Jannean, I’m still excited about all the things I learned, I thought it was successful and informative plus I met lots of passionate people.

I spoke in relation to obesity on the Fraser Coast and learnt lots of exciting and interesting information on a variety of community issues and topics, it was a very interesting day.

– Awesome Video by Mark Norfolk

My Speech:

In Queensland 65% of adults and 28% of children are overweight or obese.

The 2014 fifth report from the Queensland Chief Health Officer Dr Jeannette Young clearly states obesity is arguably the most confronting public health issue of this century.

It reads the evidence is clear that obesity is fuelling the prevalence of other chronic diseases, some of which can’t be turned back. Conditions like stroke, hypertension, heart attack, some cancers and a rapid escalation of type 2 diabetes.

In 2008 Obesity was recognised as a national priority. If the current upward trend continues, there will be about three million Queenslanders overweight or obese by 2020. 2 in 3 adults and 1 in 4 children are measured as overweight or obese. Obese adults were twice as likely as those of healthy weight to report poorer mental health in 2011–12. In 2015 the Queensland president of the Australian Medical Association, Dr Shaun Rudd said the “state emergency” of obesity was costing the state economy more than $11.6 billion every year. Dr Rudd said more education was needed to lower the alarming rates of obesity across the state. “What was used to be called the smart state we now call ourselves the fat state,” he said.

It is estimated that about 124,000 hospitalisations (6.7%) in Queensland were associated with overweight and obesity in 2011–12.

In 2014 University of Adelaide research showed there is more than 45,000 overweight and obese people living on the Fraser Coast. That was 46.3%, of the region’s 99,000 residents at that time. A massive 30% of those Fraser Coast residents are obese which is 32% higher than the QLD state figure.

August 2014 saw the launch of Fraser Coast Health and Fitness Community Action Group when I called a meeting with my friends to launch the concept of ‘Proudly Raising Awareness and Actioning Fun, Fitness & Health on the Fraser Coast.’

I have written and published a ‘4 WEEK PROGRAM’ which is a Mind, Meal & Exercise Plan that teaches people the tools and skills to apply for a long term happy healthy lifestyle.

In June 2015 we rebranded to the simple, fresh & easy to remember Fraser Coast Fitness & Health‘ (FCFH No more long name, it’s easy to remember, soothing new logo and colours, new activities, new goals and new free fitness timetable.)

We are a team of passionate individuals and businesses on the Fraser Coast that work together to raise awareness and help others achieve a new way of life and thinking that is healthy, exciting, fun and will make you happy!

Our only competition is laziness, a sedentary lifestyle, poor choices, mental health, fast and junk food plus the television!

We often share for free our enthusiasm, motivation, skills, professionalism, qualifications, encouragement, support and life experiences on this amazing journey!

We have a facebook page ‘Fraser Coast Fitness & Health’ that shares fitness news and events on the Fraser Coast plus we will be holding a free Fitness & Health Expo in Scarness park on Sunday the 16th of August from 10am – 2pm that I am currently organising. My next FREE 10km Community Challenge will also be on this date leaving at 6:30am from Scarness Park.

I would love for the Fraser Coast Regional Council to build fitness & tourist icons such as a rock pool, outdoor gyms, huge sets of stairs, more community gardens and open spaces, hiking trails, fitness equipment and bike paths for the residents to utilise. Allocate funding to free community exercise groups and become constantly vocal and proactive within the community about obesity awareness, especially prevention and create ongoing local initiatives. I have spoken to the Mayor a couple of times in relation to this matter but to no avail. As our State government & medical professionals report the obesity rate as arguably the most confronting public health issue of this century and a “state emergency”, why does our Council not take the Fraser Coast obesity epidemic seriously and work towards creating a massive community lifestyle overhaul campaign?!!

Every day is perfect for setting goals or starting fresh

jeanette maynes dayman parkRESEARCH shows that 44% of Australians have a goal to lose weight in 2014.

But Hervey Bay’s Jeanette Maynes believes health and fitness should be a part of everyday life, not just as a new year resolution.

The personal trainer says every day was a perfect time for setting goals or starting fresh.

“Keep planning and keep achieving, it keeps the motivation flowing.

“Every day is a new exciting beginning, a change to change.”

Ms Maynes said there was “no excuse” for recent statistics that ranks Queensland at the top of the obesity scales.

“When you talk about obesity everyone goes off their nut trying to justify it,” she said.

“I think it time to start addressing the topic… people need to become accountable for their behaviours.”

Ms Maynes said the key to achieving a healthier lifestyle was having a strong mind and 100% focus.

“Write it down,” she said.

“You must clearly visualise in your mind that you have achieved the goal before you even start.

“Break it down into small steps that you can achieve each day.

“Exercise does change your life so make time for it in your routine – it really is worth it.”

Anyone who wants to start fresh has the opportunity to take part in Ms Maynes’ free 10km community challenge on Saturday, January 18, leaving from Enzo’s to the Urangan Pier and back again.

“I support people to get out of their comfort zone and walk a little further than they usually would.

“It’s all in the mind, anyone can walk 10km, the body does what the mind tells it.

“Once people realise that with a strong focused mind they can do anything, the possibilities in life are endless.”

4 Week Program $25

Ms Maynes has also written a four-week healthy eating and exercise program e-book, which is available HERE

Jeanette’s top tips

• Do not let anyone distract you. Do not eat rubbish because someone tells you to. Explain to others you have a goal and will not stray from it. Remove or avoid anyone or anything that does not completely support and encourage your goal.

• Feel proud each day that each small step is a positive change to achieving your goal and inner happiness.

• Have a strong mind. The first three weeks of starting a healthy lifestyle and fitness regime will be the toughest. Forming a new habit takes about 21 days. If that habit is clean eating and exercise you have just created a habit that your body will be thanking you for the rest of your life.

[Editorial by Kerrie Alexander and image by Valerie Horton via FRASER COAST CHRONICLE]

4 Week Program Timeline 2014

   Add to Cart   View website here

Offer valid till $25 till Jan 31st 2014

Obesity – Strong Mind is one Solution!

FRASER COAST CHRONICLE: DOCTORS fear the battle against adult obesity has been lost with about 70% of Wide Bay residents in the unhealthy weight range. Obesity battle lost among adults so focus on kids: doctors

“Loving your body is one thing, but when you are overweight you really don’t love yourself. It’s impossible when you are killing yourself with every bite you take.” – online Facebook Quote Jennifer Watkins-Jones

Just as; every cigarette is doing you damage.

I recently read in an article – “Why is there less acceptance for the idea that people can be naturally fat?” ….. because it is NOT natural – YOU are the one that has to put YOUR food / YOUR excessive calories into YOUR mouth and YOUR body to create YOUR FAT. Self inflicted ….. do people seriously expect others to believe that fat magically and naturally appears like an idea that just pops into your head?

Most people do not overeat because of a feeling of hunger emanating from the stomach; they are giving in to a desire to consume – they are seeking pleasure or relief, or hoping to fill a void…. (Article Here)

I’ve heard every excuse out there; it’s a woman’s choice ( I agree you are responsible for the condition of your health), how do you know those percentages are right (I have eyes), show some empathy (are you sure you don’t mean sympathy?), no one wants to be fat (seriously?), people are usually fighting their own demons (of course they are, you are no different to anyone else), I tried everything (obviously not a healthy diet and exercise), I’m too old (you can still build muscle at 90), healthy food is expensive (rubbish, meat and veggies are cheaper than take away meals for a family of four, vitamin loaded bananas cost less than a packet of fatty, salty chips or a calorie charged ice cream or chocolate bar, water is free) …….

So let’s get down to business.

Happy people admire other happy people; unhappy people resent them. If you view happy people as bad in any way (no matter what it is to the individual that makes them happy or successful; family, community work, achievements, money, career, their looks, their weight, their friends), you can never be happy, because how can you be something you don’t like?

Your body only does what the mind allows it to.
One really must fix their mind, thoughts, self awareness and self esteem or they will never achieve inner happiness even if they do lose weight.
It’s important to deal with any unresolved issues to enhance your weight loss journey.

“The mind is everything. What you think you become.” – Buddha

I guess there are a few options:

1. Accept you are obese and are completely happy with all aspects of your chosen existence. That you will never ever complain about it, be angry, be negative, seek validation for your poor life choices, make excuses to others, use poor me victim statements or take offence in anyway. Nor will you judge, be jealous or run down those that chose or advocate a healthy lifestyle. You can now live in peace and harmony with your chosen lifestyle.

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” – Buddha

2. You can accept everyone has their own demons, yourself included, but realise no one can change those but themselves, and sitting back expecting someone else to change YOU is ludicrous. It’s not hard to do your own research, reading, positive behaviours or counselling to improve your mind which will then intern control your body not the other way around. A strong mind creates self awareness, self love and happiness!

“No one can make you feel inferior without your consent.” – Eleanor Roosevelt

3. What you allow is what will continue.
Today I choose to decide I don’t want to feel like this anymore, or ever again. So I will change, just like that!
I will raise my standards, I will be positive, I will love myself, I deserve to be happy, I deserve to be loved, I am worthy!!
I will seek knowledge, professional advice, the company of like minded people that will help me succeed and support my mental, spiritual, emotional and physical growth. I will be the best me I can be!
I will align all my behaviours to be congruent with my goal and I will achieve this within the set timeframe I plan for myself. Life is an exciting adventure and I choose to enjoy the ride! I will endure setbacks and will not be dishearten as ‘Failure is Not an Option’ as everyday is a new day! Today is the first day of the rest of my life! Bring it On! I’m so excited, I could burst with happiness at the thought of embracing, experiencing and creating change! STRONG MIND, STRONG BODY!

“Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don’t see it yourself.” – Edmund Lee

Need help: Please Just Ask! See your doctor, a counsellor, a personal trainer ….

“You are always a valuable, worthwhile human being – not because anybody says so, not because you’re successful, not because you make a lot of money – but because you decide to believe it and for no other reason.” – Wayne Dyer

Some great info here –

What’s your health and fitness age?:

Healthy eating for adults:

My 4 week program:

Click here for Community Support Services.

About Healthier. Happier. – Queensland is a great state but unfortunately we have the highest rate of obesity in Australia. Our research shows 65% of Queenslanders are overweight or obese, and 33% don’t even realise it. Not only that, 23% are at risk of being overweight in the future. Healthier. Happier. is all about change and making Queensland the healthiest state. When our bodies and minds are healthy, we feel better, we look better, we have more energy and we’re able to get more out of life. Learn more here! –




Food Switch!

Talk about the best APP EVER, Download today Everyone!

Packaged foods can be surprisingly high in salt, fat and sugar. Use FoodSwitch for healthy grocery shopping and make better food choices for you and your family.

FoodSwitch now comes with a new ‘’GlutenSwitch’’ feature to help you find out whether a food product contains gluten. It can also show you if gluten-free alternative products are available, listed in order of healthiness.

FoodSwitch also comes with a SaltSwitch feature to help people looking specifically to lower their salt intake.

So if you haven’t tried it already, download FoodSwitch to help you find out what’s in the food you’re eating, and make simple switches to the healthier choices listed by the app for better health now and in the future.

How it works


Scan barcodes of packaged foods with your smartphone or tablet camera to get easy-to-interpret nutritional information for more than 37,000 products, with traffic light-style colour-coded ratings for 4 key food components (total fat, saturated fat, sugar and salt).


Get a list of similar foods that are healthier choices. If you’re in GlutenSwitch mode, the app lists any gluten-free alternatives and orders them based on how healthy they are. If you’re in SaltSwitch mode, you get a list of lower-salt alternatives

Click here to learn more.

[ Info via ]

Spirulina; The Original ‘Superfood’ & a Powerhouse of Nutrition!

With over 100 nutrients, Spirulina is often described as the most complete food source in the world, therefore I’ve decided to use it in my Green Juice, check out the amazing components below!

Spirulina, literally the most nutritious food known, is an edible blue-green algae used all over the world for its nutritional and medicinal qualities. It is very common for people consuming Spirulina to experience a jump in energy and vitality. The reason is simple: Spirulina is a powerhouse of nutrition. This conclusion is supported by well over 400 studies conducted in various scientific institutions around the world.

Spirulina is about 60% complete protein, quite a large amount when compared to beef or chicken (approximately 25% protein each). ‘Complete’ protein means that it contains all eight of the essential amino acids that our bodies require to thrive. It has 10 other non-essential amino acids that play important supporting roles in good health.

We all know that fish is a good source of the important nutrients called omega fatty acids (omega 3, 6 & 9). What we don’t often consider is where the fish get the majority of their omega fatty acids: from algae such as Spirulina. This superfood is rich in the omega fatty acids, and especially omega 3, which play key roles in preventing heart disease, lowering bad cholesterol, reducing the severity of arthritis, osteoporosis, depression and diabetes and much more.

Spirulina is by far the highest known source of vitamin B12 with approximately 3 mcg for every gram. Vitamin B12 is essential for the metabolism of every cell of the body, the production of red blood cells and the development of healthy nerve tissue.

It is also the highest known source of beta-carotene, an extremely important nutrient. Beta-carotene is part of the carotenoid family, a group of pigments that give plants their various colours. Beta- carotene is a powerful antioxidant and is sometimes referred to as pro-vitamin A because our bodies convert it to vitamin A. Vitamin A is important for healthy teeth, skeletal and soft tissue, mucous membranes, skin and eyes. Although high doses of vitamin A are toxic, there is no known toxicity associated with beta-carotene. It has been shown to help prevent certain cancers (lung, cervical, skin, oral) and to improve immune system function.

Spirulina provides a variety of other essential nutrients such as vitamins E, B1, B2, B3, B5, B6, B7, B9, K1 and K2 and such as minerals calcium, iron, phosphorus, iodine, magnesium, zinc, selenium, copper, chromium, and potassium. It is enriched with important phytonutrients such as gamma-linolenic acid (GLA), chlorophyll, c-phycocyanin and other carotenoids including the powerful antioxidant zeaxanthin.

This amazing algae is a microscopic form of life that does not have the usual tough cell walls that are normally found in plant life. This means that it is extremely easy to digest making all of the mentioned nutritional compounds highly absorbable into your body. All of this amounts to simply an unbelievable amount of concentrated nutrition in every gram.

Spirulina has been shown to be effective against certain cancers & viruses, reduce inflammation, increase immune function, detoxify the liver & kidneys, help with diabetes & liver disease, and offer protection for the brain.
[info via ]

[Image via 4 Week Program, Facebook 4 Week Program ]

Eggs Benedict + Cappuccino = 1,424 Calories!!!!!!!!! ✔

The other morning I ran into some ladies at a cafe from a local gym. After doing their morning exercise they were tucking into Eggs Benedict with a Large Cappuccino. When I mentioned OMG hollandaise sauce do you know how fatty that is, no way I’d put that into my mouth?
One lady replied “Thanks for wrecking our breakfast”.

I thought really, a little nutritional comment is going to wreck your breakfast binge?

Now people if you are trying to still lose at least 10kg like I know one of these ladies is, why the hell would you shovel high calorie sh*t into your gob in one meal that is equivalent to or over your daily calorie intake?
… and sorry, being a personal trainer I will comment on it.
If you want to mention about being overweight and all the hard work exercising you do, don’t expect encouraging words of wisdom to come from my mouth to validate your poor choice breakfast experience while you load up on more calories to pack the weight on!

I even heard last night from someone else, I’ve studied nutrition I know what to do to lose weight  …. OH really, then why aren’t you doing it?

or I did a triathlon once I know what to do …. OH really, then why aren’t you doing it?

It always astounds me the excuses people make for their poor life choices and expect validation that it is ok to do so.

I would have to run nearly 24km non stop to burn this meal off!!

Any way Bon appétit!
Nom Nom … only you can make the change, perhaps start by being responsible about your food / calorie intake!

If you are SERIOUS about learning how to live your best life and understanding your calorie intake, Take On my 4 week Program! ( )

I’m more than happy to support and get results for those that are SERIOUS about their health,  fitness and lifestyle!!!!


Contains protein-rich eggs, which are a great source of selenium and vitamin D. The benefits of this ‘Calorie Bomb’ end there, thanks to toppings like ham / bacon, high-fat Hollandaise sauce and can also be served on an English muffin.

“All of these types of foods combined together can be difficult to digest, making you feel bloated, tired, and excessively full.”

Exactly how bad are they?
Eggs Benedict from one popular breakfast chain come in at a whopping 1,050 calories and 57 grams of fat.

Info via: { }

What to order instead: Scrambled or poached eggs on wholemeal toast, preferably no butter, a small amount of tomato sauce. Sprinkle your eggs with a little sea salt (if it’s available) for added trace minerals.

4 Week Program – My Latest eBook Launch!

4 Week Program Email Signature

4 Week Program $39

4 Week Program ebook   4 Week Program Shopping printed book

View website here!

1. Sign Up & Download the ‘4 Week Program’ – Instant Access!
2. Follow the Meal & Exercise Plan!
3. See & Feel the Results!

I am educating people on what I have taught myself over the past years to lose weight, keep in shape, maintain your healthy goal weight, look and feel great plus achieve happiness and self-respect. The 4 Week Program provides knowledge you will be able to apply for the rest of your life and understand. No fad diets, in fact NO Diet, no quick fix, just the correct and only way that works clean healthy eating and regular exercise. It is scientific, mathematical and foolproof; so if you follow the instructions and program exactly you CANNOT Fail! The information you learn will be beneficial forever.

4 Week Program Half Cover 2014

There is a meal plan (approved by an Accredited Practising Dietitian) and also an exercise plan that I have designed as a qualified Personal Trainer. You must follow both plans. The exercise plan includes strength, cardio and stretch programs that people can also do at home or on holidays if they don’t currently attend a gym or exercise classes. It IS NOT A DIET that when you finish you don’t know what to do next and put the weight back on. There are NO shakes, meal replacements or miracle pills! This program will make you understand how it all works which is something important that you must master for your entire life!

So start NOW, it’s never too late to make a change! If you want to have a coffee, a wine or a piece of chocolate, that is up to you. This Program is not as restrictive as most as that is not how one operates in real life. We need to be flexible otherwise it puts too much pressure on us. If one just cuts everything enjoyable from their diet, failure can occur. Most foods are ok in moderation, even chocolate; it’s not that it’s not good for you, it’s just that it is high in calories so must be eaten in moderation. This is a program you can start anytime, perform anywhere anytime, not just for the 4 weeks, it’s FOREVER …. but 4 weeks straight of being strict and exact will shotgun initial weight loss and results … potentially up to a Kilo a week or More!

Forming a new habit takes approximately 21 days. If that habit is clean eating and exercise you have just created a habit that your body will be thanking you for the rest of your life! Exercise does change your life so make time for exercise in your regular routine – it really is worth it!” Transform into a FAT BURNING MACHINE from a Fat Storing Being!

“Thank you Jeanette for designing a weight loss program that is so flexible & easy to follow to achieve a long term healthy lifestyle. I have tried other 4 week programs but with yours the meals are quicker to prepare & more suited to my budget. All your information is very useful & I love that it gives you ideas for so many ways to incorporate exercise into your life and if I have any questions you are there for support. Thanks again” – Participant Feedback

“Before starting Jeanette Maynes ’4 Week Program’ I had tried all kinds of diet fads. I found the best was cutting carbs out of my diet, this only lasted for a short period and then I would regain all I had lost. The 4 week program helped me to understand why I gain weight and how to manage every day life. Understanding the effects of what I put in to my body and what I need to do to loose or maintain weight has helped me live a normal easy healthy life! I didn’t have to give up the naughty foods I just had to understand how to make it not leave a lasting effect. The ’4 Week Program’ really works 8kgs down in 2 months and no weight gain in the 3 months after while maintaining! Best thing I ever did was send that message to you and actually do it!! Thanks Jeanette xxxx” – Taylor Harte

“I started the 4 Week Program to help lose a couple of kilo’s but more importantly to take control of my body again and start making healthy lifestyle changes a way of life! The 4 Week Program taught me to make wise healthy eating choices and the importance of exercise. Jeanette was always there to answer questions and her support and encouragement is amazing. It was a very simple lifestyle program to follow and one that I found works and definitely worth doing!” – Sam Andersen

This is going to be Exciting, Results Driven & Fun, so Go On take the First Step!

4 Week Program ebook   4 Week Program Shopping printed book

4 Week Program Images 2

health divine

Meal plan and nutritional advice approved by Health Divine DietitianPeter St Henry  an APD (Accredited Practising Dietitian). Peter provides professional dietary assessment, education and coaching should you require his professional assistance.  Website:

‘Count those Calories!’

Here is some very interesting information in regards to how many calories are in junk food. Check out the table at the bottom of this page

From 1 February this year, all major fast food chains must display the kilojoule (calorie) counts of their food with the same prominence as the price. For instance, the Grand Angus has 2630 kilojoules (630 calories). This “in-your-face” information is designed to make consumers take stock of what they, and their children, are eating.  

It’s not only the Macca’s, Pizza Huts, Pizza Havens, Eagle Boys and KFCs that have to comply. Any food outlet that has 20 or more outlets in NSW, or 50 or more nationwide, will have to display the average adult daily energy intake of 8700kJ plus the kilojoule content of their foods. They have a year to comply.  

So if I ate a Grand Angus 630 calories + a large fries 452 calories + a chocolate thick shake 440 calories = 1522 calories (that is over a whole days calorie intake for me in one meal)

To burn that off I would have to run nonstop for two and three quarter hours! 

There is an awesome calculator on the My Doctor website for working out how many calories you burn during different exercises. 

[Image & Information via Foodwatch & My Doctor]

Another great recommendation from my Nutritionist….

Amanda Clark DAA Innovation Award Winner has written Portion Perfection to help us regain portion control by being aware of quantity and being selective in the products we buy.

With over 20 years of experience, she has determined our most commonly prepared and bought meals and foods, and through careful analysis, determined exactly what is the right amount for us to maintain a healthy weight.

Price $34.95

[Images & info via Great Ideas in Nutrition]

My 2 tips for weight loss / weight management

Here are a couple of tips I have learnt along the way on my personal Get Fit campaign. If you are seriously motivated and do this absolutely correctly weight loss / weight management is FOOL PROOF!!!! It is working for me!!    

•1.    Make an appointment to see a nutritionist to have an assessment to find out how many calories your body requires to function on a daily basis. Whether you wish to lose weight or maintain your weight have your nutritionist break these calories down into how many calories per meal per day.
eg. My Goal: consume between 1150 – 1350 calories per day
Breakfast: <200 calories Lunch: <200 calories Dinner: <400 calories Snacks x 3: <100 calories

I would recommend Health Divine in Hervey Bay for a thorough assessment. 

Health Divine Dietitian for Fraser Coast: Peter St Henry    
An APD (accredited practising dietitian) provides expert nutrition advice for a range of medical conditions.  Peter is an APD and has the skills to transform your eating habits to improve your health, lifestyle and budget.   

Your initial appoitment will include a thorough lifestyle, medical and diet assessment.  You will then receive an individualised meal plan and specific recommendations to improve your condition and feel great about yourself. 

•2.    Keep an accurate food diary / meal planner. To do that you will need to record the calories in every meal and beverage you consume and add them up to meet your nutritionist’s daily recommendations. FOOL PROOF!

A must have book to be able to do this and is available in most newsagencies for around $10 is:

Allan Borushek’s Pocket Calorie, Fat and Carbohydrate Counter

Whether you are watching your weight or just want to eat healthier, “Allan Borushek’s Pocket Calorie, Fat and Carbohydrate Counter” is a must have! Learn how to make better food with this invaluable resource.

“Allan Borushek’s Pocket Calorie, Fat and Carbohydrate Counter” is a national best seller and the most recommended book of its type by health professionals. It’s easy to see why!

The book is compiled by Allan Borushek, dietitian and health educator with over 30 years of clinical experience. With his vast knowledge and experience, he’s the Calorie King! His motto is: “Fat Matters, Carbs Count, but, Calories Are King!”

It’s a fact that most of us drastically underestimate how much food we eat. One of the main reasons is that we really don’t know what’s in the food we eat day-in and day-out. Now you can end the guesswork. You will find the calorie, fat and carbohydrate counts for your favourite foods in this convenient, pocket-sized, and colourful book.

This book is also sensational; around $50:

This = That (a life-size photo guide to food serves) by Trudy Williams

More than 300 life-size full colour photos clearly illustrate serve sizes. Simply place your food on the photos to reveal any differences in serve size. You can easily see which foods to have more or less of for better health and body shape. The result is a quick no-fuss approach to great nutrition by enjoying everyday foods.

Winner of the President’s Award for Innovation in 2005. Updated in 2008. Featured on TV, in magazines and newspapers.

Everyday foods. Your choice. Your health. We photographed real foods without any packaging or branding. The images in this book are timeless.

Oh and don’t forget to add in some regular exercise for maximum results…!

[Information & images via Health Divine, Calorie King, & Food Talk)

Healthy Meals in just Six Minutes!

Are you a busy person like me that has absolutely no interest in cooking what so ever?

Then Hearty Foods could be for you, just six mins in the microwave and I have a delicious healthy dinner with no washing up!

Based in Hervey Bay on the Fraser Coast you can buy or have delivered Delicious Nutritious Ready Made Meals. The meals taste fresh and not plastic like the ones from the supermarket plus there is quite a large variety of meals. I buy the medium size which makes me feel really full.

 Alex & Chantal Fraser-Watson welcome you to A & C Hearty Foods where real meals are cooked by real chefs, not machines!
Alex Fraser-Watson is a qualified chef with over 16 years cooking experience from fine dining restaurants to 5 star hotels. 

Alex has sourced the best local products which are cooked the day they arrive. To avoid the use of preservatives our meals are put in a blast freezer which “snap freezers” the dishes in a short time to ensure that your meal is as fresh as the day it was made.

Alex follows a strict food safety program…..

 Click here to view the menu.

Hearty Foods: 7 Banksia Park Dr. Scarness Hervey Bay Q 4655
P: 07 4128 4338

[Information & Images via Hearty Foods]

The Biggest Loser Club Shakes

Available from Coles and Woolworths supermarkets nationally! 

One Reality TV show I enjoy watching is The Biggest Loser as I love to see people find themselves physically and emotionally while being taught effective ways to control their lives. On the show I thought it was fantastic that the contestants were taught about healthy food groups, meal portion sizes, calorie intake and maintaining a controlled balanced diet. 

I was disappointed to see The Biggest Loser’s latest marketing campaign now advertising meal replacement shakes. I have heard of people who lose a lot of weight rapidly with all different brands of these shakes only to regain the weight and more, due to not knowing how to control their food and calorie intake once they reach their goal weight and stop taking the shakes. 

A Double Choc Flavour Shake – per 55g sachet (255g prepared as directed) contains 209.6 calories. 

Chicken with garlic & lemon – contains 180 calories 

I know which I would prefer to digest, find more filling and has less calories. 

Like most things, I guess in the end it all comes down to revenue. 

Healthy Living Tip
To reduce your body weight by half a kilogram per week you need to cut 2000 kilojoules (500 Calories) a day from your current food intake or burn up another 500 calories a day in exercise. Note: 1 kilojoule (kJ) = 4.2 Calories 

[Information & Images via The Biggest Loser & BCC Good Food]

Shock yourself into 2009!

Oprah says, Live Your Best Life!  But what does that mean?


To me this means;

Be the Best YOU, YOU Can Be! …and create BALANCE in all aspects of YOUR Life Journey!  (Health & Fitness, Wellness, Finances & Work, Knowledge & Education, Relationships & Spirituality)


Here’s an eye opening test to try: Click here, What’s your Real Age?

I’ve been doing a lot of work on myself over the last year and am pretty happy with my result when taking this test. I’m definitely on track; I’m six months off being my real age.  Are you? Or are you in for a big shock!
At the start of last year I think I would have been about at least 36 years of age! From reviewing my result breakdown if I changed a few things, my age may come up closer to 30 years old, younger than what I actually am.


Take the test it may shock you into finding balance in your life or changing your diet and exercise. It’s never too late to start, 12 months and you can be a whole new person.


To find out more on Living Your Best Life for 2009 go to where you will find all the information to get you started.

Vegemite Hhhhmmmmmmmmm my FAVOURITE!!

What’s so good about Vegemite?

It’s been made in Australian since 1923!
The fact I get to eat it every day and have pretty much since I was born!
It even goes in my suitcase when I travel!
My favourite is vegemite and cheese on toast with a runny fried egg on top, OMG delicious!!

Vegemite is a nutritious and versatile food. In fact, it’s one of the world’s richest sources of B group vitamins. B vitamins assist in converting carbohydrate, protein and fat in food into much needed energy for the body. In addition, B vitamins are important for proper functioning of the nervous system, muscle and brain. Some B vitamins such as B6 and folate are required for production of red blood cells in the body, whereas niacin helps maintain healthy skin and a digestive tract.


  • Has no artificial colours or flavours
  • Is virtually fat-free
  • Contains no added sugar
  • Contains protein
  • Is suitable for Vegetarians
  • Is more tooth friendly compared to jam or choc nut spreads
  • Makes a delicious and nutritious breakfast
  • Has only 40kJ in a 5g serve
  • Is Kosher
  • Is Halal 

How do you like your vegemite?

[Information and images via Vegemite.]