Jay Rose Wellness - Qualified Nutritionist & Group Trainer

Coffee/ Caffeine

We all love it 💕 (well some of us) But do we really know how it works & why we get that dopamine hit 💥

Read up 📖

Workout Wednesday but make it on holiday!! 🏋️‍♀️

👂 Listen up! I often hear things from clients like "I want to lose weight before I go on holiday" and to be honest, Ive been the same in the past.

🤔 What if I told you that a quick fix (for example going on a crazy diet & exercise plan to lose those 5kg in a couple of weeks) is only going to make it worse!

🙌 How about instead of doing that CRAZY UNREALISTIC DIET & EXERCISE REGIME, THAT MAKES YOU MISERABLE, you just start to be more mindful, aware and consistent with your " eating & exercise habits" whatever they may be... RIGHT NOW!

☀️ On my recent holiday I managed to maintain the same weight I was, before i left, and Im happy with that!

If you're going on holiday and you're worried about gaining that extra weight then PLEASE DONT, the main focus for your holiday is to enjoy it, and spend time with loved ones, or even take some time out for yourself.

One thing I incorporated in my meal plans is a way for you to continue your healthy eating, and exercise regime while on holiday (literally anywhere), without missing out, or stressing out about what foods are available or what restaurant your friends have planned for you to go to!

🍎 With my nutrition plans I make it easy for you to swap out your usual foods in your meal plans, for a typical menu item at one of your favorite restaurants! That way you can still keep yourself accountable and enjoy eating out at the same time! BECAUSE LETS BE REALISTIC, FOOD IS LIFE & WITHOUT A YUMMY TREAT EVERY NOW AND THEN WHATS THE POINT! haha

🏃🏽‍♀️ Ive also added in easy simple workouts you can do without the need for any equipment!

😁 Heres one of them.... 😁

5-10 rounds

25 Air squats
25 Inch worms
25 Tricep dips
25 Sit ups
25 Push ups (on the wall or on your knees or normal)

Finish off with a 15-30 min walk along the beach or in that beautiful park!

Visit jayrosewellness.com or hit link in bio for more information! 🥰

Happy happy Friday!!! Who wants a fun food Friday recipe idea for the weekend?

How about - ICE CREAM? But keeping it ‘healthy’ of course!

🍋🍧 Raspberry and Lemon sorbet 🍋🍧

Here is what you’ll need:

1 tsp lemon zest 🍋
170grams frozen raspberries
1.5 tsp honey 🍯
1/16 cup lemon juice 🍋
½ cup Greek yoghurt

💗 Mix together and freeze 💗

Serves 4-5 people!

FYI - this is still considered a treat food due to sugar content, so portion size is key! But hey, it’s Friday so ENJOY 😋

A little Wednesday Workout Motivation for you all. 💗

Here is one of the workouts you’ll find in my tailored plans! It is a beginner to intermediate style workout. It’s definitely one of my favourites, and always my “go-to” when I just want to have fun and get a workout in at the same time!

Full body cardio that’s also good for toning! No equipment needed! 💫

💥Ready, set, go! 💥

💥5exercises
💥4-5 Rounds
💥Work for 45 seconds
💥Rest for 15 seconds

⚡️Body weight squats
⚡️Inch worm
⚡️Hip thrusts
⚡️Russian twists
⚡️Basic crunches

AND DONE!🔥

Let me know below how you found it! How many rounds did you manage?

With all my workout plans you will have an exercise program catered exactly to your needs. I will take into consideration what equipment you have available and the location of your workouts. If you workout from home - I’ve got you covered! If you workout in the gym - I’ve got you covered! I can help you from anywhere and everywhere! 💪🏽💁🏽‍♀️

I will also provide videos of myself demonstrating and explaining the exercises so they make sense, and are easy to follow! 💫

Do you drink smoothies? If so, here’s a quick + healthy hack (you’re welcome)! 🙋🏽‍♀️

Add a handful of spinach to your smoothie recipe each morning. You won’t even notice the taste AND here are some of the many benefits 💫:

🍃 Increase in anti oxidation which promotes skin health and immunity function.

🍃 Helps with cell function and tissue growth!

🍃 It’s high in iron (note: this is non heme iron so not as easily absorbed in the body as heme iron).

🍃 It’s a source of calcium, which is good for bone health, including teeth!

Nutrition Information per 100g of Spinach:
23 calories
90% water
2.9 grams protein
0.4 grams sugar
2.2 grams of Fiber
0.4 grams of fat

What is your favourite smoothie ingredient? 🥑🫐🍌

Jay Rose Wellness - Qualified Nutritionist & Group Trainer updated their information in their About section.

Jay Rose Wellness - Qualified Nutritionist & Group Trainer updated their phone number.

We all know that good habits start on a Monday, right? Well, why don’t you kick start your week with some form of meditation?! (Whatever meditation means for you). 🧘🏽‍♀️

It doesn’t have to be just sitting in silence… Meditation is defined as ‘an individual using a technique - such as mindfulness, or focusing the mind on a particular object, thought, or activity - to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state’. ✨

For me, this means exercising in a beautiful serene area, with nothing but my thoughts! 🏃🏽‍♀️🏋🏽‍♀️🤸🏽

What is your form of meditation?

💥 Coming in hot with a ‘FUN FOOD FRIDAY FACT’ for you all💥

Did you know that Capsicums 🫑 (or bell peppers) are cultivated as vegetables while the edible parts are botanically fruit 🤯.

History says that the first to discover the Capsicum was Christopher Columbus when he visited the West Indies (which probably means he wasn’t the first to discover the Capsicum 😂).

FYI - Capsicums are extremely high in Vitamin C which is good for your immune system.

Red Capsicums are the sweetest so they’re my favourite 🙋🏽‍♀️. Which is your fave?

You can grill them, BBQ them, bake them, stuff them, chuck them in a salad - so what are you waiting for?!

What’s your favourite capsicum recipe? Share with me 😋.

Nutrition and exercise have been passions of mine for as long as I can remember, the thing is I never realised it, I just lived it! 🤸🏽‍♀️

As a young netballer, I was always looking for ways to get an edge over my competition. I felt the best way to do this was through training styles and nutrition. I was always researching the best types of foods and quantities, as well as the best training styles to enhance my performance. 💫

I began with a huge focus on sports nutrition, where I worked as ‘The Nutritionist’ for the New Zealand AFL team 🏉. I also helped out with the Fiji National Netball team while I was playing for them.

Since retiring from netball, my love for nutrition and exercise is focused more towards health and well-being. It wasn’t until I worked as a Nutritionist for Sport Auckland in New Zealand that I found my love and passion for helping people become the best versions of themselves through exercise and nutrition. 🍏 🚴🏽‍♀️

I have always dreamed of having my own website and developing strategies and programmes to help people - and now I’m doing it! 🙌🏽

I'm not going to give quick fixes, I'm going to provide true, manageable lifestyle changes because that is what achieves consistent results. ✔️💫

This is literally 32 years in the making, and I can't wait for you to be involved. 🤗

I can't wait to work with you. 💗

Love Jay xx

Hiii! 👋 If you’re new here - welcome! I’m Jay and I’m a registered nutritionist passionate about helping people become the very best versions of themselves through a healthy balance of nutrition and exercise. 🌿🏃🏽‍♀️

I’ve spent the last few months working hard on my brand new website which will be launching in a couple of weeks, and I cannot wait! But in the meantime, let’s get to know each other a little better. Here are a couple of fun facts about me 💗 :

🍏 I’m VERY competitive, especially when it comes to sport, I HATE LOSING! I’m working on it.. Promise!
🍏 My dream job as a child was to become a Professional Golfer or a Rubbish Truck driver! Neither of which came to fruition 🤷🏽‍♀️.
🍏 I have had a total of five knee surgeries, including two ACL reconstructions. Ouch!
🍏 I like to eat a whole cucumber (like an apple) in one sitting 🥒.

Okay - your turn - tell me the most random fact about yourself?

Any other bin (wo)men wannabe’s out there? 🙋🏽‍♀️

Launching soon! Watch this space 🌱💓🍏