* 1 cup almond meal
* 1 tbls maple syrup
* 1/3 cup coconut oil
* 1/3 cup cacao powder
* 1/2 cup shredded coconut
* 1 serve protein powder (usually around 30g)
1. Mix everything in a bowl until mixture is sticky. Roll into balls and roll in coconut.
2. Place in fridge until cool.
Fell free to add mashed banana, goji berries, hey even rum for some sneaky Christmas rum balls
Rachel likes to whip this little breaky meal up, we hope you like it as much as she does
In June 2008 I moved to Australia with my husband David and son Patrick for a better life and settled in nicely, giving our son the life he deserved. This was the life we dreamed of. Sunshine, outdoor life and more family time and family fun. I always thought I was a reasonably fit, healthy person and everything was going smoothly until April 2013 when I suffered a mild stroke. Our life was turned upside down. I could no longer work due to fatigue and my brain worked much slower than it used to. I was a Police Officer for 25 years in the UK and a Private Investigator here in Australia, so this lack of brain function and daily fatigue hit me really hard. I suffered post stroke depression and spent several months in and out of bed. Life was not good.
I first met Melinda from MABPT two years prior to my stroke when I participated in the Pretty In Pink Bra Breast Cancer Walkathon which she organised, and saw her enthusiasm and dedication with everything she did. So, in January 2014, nine months post stroke, I had gained a few kilos, slept most afternoons and felt my life was going nowhere and I knew I needed to change. I met with Melinda and she believed in me and gave me the confidence to rebuild my life. I start training and took part in one of her eight week mind and body challenges. By May 2014, I had lost 9 kilos, lost 27cms and lost heaps of body fat. Most of all, my mind was in a much better place and within weeks of training, my afternoon naps became infrequent. I participated in the MAB bootcamps, climbed mountains, began running and through the MAB network of like minded clients, I felt motivated and alive for the first time in ages. But could this last?
It is now January 2015. I have maintained my weight loss through regular training and with one MAB PT session a week and two MAB bootcamps, plus personal fitness, I am living and once again loving life. My regular naps have become a thing of the past and I manage my fatigue well. I have met some amazing people who continue to inspire me and give me the motivation to continue in my fitness quest. My goals are simple….to continue to love and live the life I have.
The two photos I have chosen are worlds apart. The one taken in April 2013 was ten days post stroke. I was ill, I had lost my sparkle and although trying to smile, I hurt so much inside, as I felt I had lost my life. I have never posted this photo before but wanted to show what MAB have done for me. The one taken in December 2014 was in celebration of those who participated in another MAB challenge. I think it speaks for itself. I have chosen one with Melinda as I feel she has shared my journey. My sparkle has returned!
My story: Leanne Coleman
In 2012 I celebrated my 50th Birthday! As usual I love a costume so 1950’s Hollywood was the theme! At 103kg I was a super sized Marilyn Monroe !
I was three years clear of breast cancer at that stage and had had a bit of a challenge with depression and had turned to comfort food eating!
In November of that year after months of gym membership but no motivation I was fortunate to meet a PT who took the time to work out what made me tick! Laurie encouraged me to participate in my first 6 week challenge and thus started me on a new path in my life! I will be forever grateful to her!
I had a new mind set and each time I stepped out of my comfort zone I reached a new milestone! I grew in confidence and making life decisions became a reality and not just a dream! From my teenage years I have gravitated to the Sunshine Coast , I made a lifestyle decision to move and that came to fruition in August 2013.
Along the way due to changes I had two more PT’s who kept me on the healthier fitness path!
The last two years my goal was get strong to participate in the 60klm walk to raise funds for Cancer research , I’m happy to say both years I comfortably completed the event!i was 75kg at the time of this years event!
There have been times I have slipped back into some old habits but once I listen to my body I get back on track!
Life will always have it’s challenges however I think here as a part of the MAB family we have such a wonderful support network that our goals can be realised!
I am still stretching for new goals in my health & fitness journey and that is the great thing about where we live and can enjoy so much at our doorstep !
Here’s to many more adventures with the MAB family!!
WOW what a year! After reading the final blog of 2013 and watching the attached video, it hit me what a massive year 2014 has been. It’s been so much fun that I haven’t even had the time to blog about it! So much has happened and I have so many amazing moments to share with you.
I personally started the year off with a bang with a spontaneous trip to New Zealand for an adventurous birthday with close friends that continue to bring out the best in me. This inspired me and planted the seed for more adventure in 2014. It gave me clarity of what I wanted to achieve in 2014 and it gave me time to connect with myself to set my intention. My intention was to live an adventurous happy fun healthy life and do everything with so much love and passion. Now that, my friends, is exactly what happened! By sharing this blog i hope to inspire you to be clear of your intention because you will manifest exactly what you intend to. It’s amazing to realise that you can create the life you desire and that you can use the power of choice to choose how you want to live your life.
Highlights of 2014
- New Zealand Adventure
- Mtn Tibro Climb for the first time for a group of MAB clients
- Tamborine National Park
- Hervey Bay long weekdend adventure
- Weekend adventure to Cairns
- Spartan Race
- Flied a plane
- ½ marathon & experienced what pushing the limits actually means
- MAB Challenge round 5, We did rock climbing, we did night mountain climbs, we did kayaking, we meditated, we pole danced
- Pretty in pink bra walkathon, we raised $7,000
- Commando Bootcamp
- Challenge Dinner Celebration
- New Zealand Adventure
- Happy Day Weekend, we raised $700 for animal refuge and created the Happy Video Sunshine Coast
- June Charity Sunset Climb for James Tree Life
- Cave Route Mtn Tibro
- Caloundra Fun Run
- Run Australia
- Melbourne Adventure
- 30 adventures, 30 days, 30 dollars, we climbed every mountain on the sunny coast and walked Kondalilla falls and had loads of fun
- Mtn Warning Adventure
- Tough Mudder
- Fitness Expo
- Sunshine Coast Young Business Woman Of The Year Winner
- Mega bootcamp
- Sunshine Coast ½ Marathon
- Nepal – EVEREST BASE CAMP
- Thailand Adventure
- Sunshine Coast Everest Challenge with Kim while Mel had her adventure holiday in Nepal and Thailand
- Color Run
- Pole Festival
- Le Club
- Sunshine Coast Adventure Mind Body 8 Week Challenge
- The Beautiful You Cancer Charity
- 6 multi mountain adventure for the challenge
- Amazing Race for challenge
- Bike adventure and Aqua water park
- Challenge Dinner
- MAB Christmas party
- Christmas Mega Bootcamp
- Many awesome bootcamps
- Many awesome personal training sessions
- Many awesome moments
- Many awesome kayak, mountain & hiking adventures
- Many awesome adventures
2014 was an amazing year for a number of my clients too. Karen, Renee, Bay and Christie all had babies. Jen conquered the Great Wall of China and Mt Kinabalu. Ray and Sharyn went to the snow for an adventure holiday and Amanda and Jeff hiked Tasmania. Fran completed her first 10km run and Toni her first ½ marathon. Macushla, Robyn and Toni experienced their first tough mudder. Mandy overcame her fears of ab sailing at Kangaroo Point. Tania achieved a 26min hover. Kim faced her fear of heights and climbed Mt Tibro. Kathi climbed her first mountain. Meg and Rob star jumped in Hawaii. Kathryn and Leannne completed the Pink Pearl 60km Walk for Cancer. And the list goes on… everyone achieved so much and had an awesome, fun, adventurous year.
Thank you to everyone that contributed to making 2014 an awesome year for MAB. You all rock and you all matter. A massive thank you goes to Kim Bowmaker for playing such a huge part in making the MAB team so awesome.
I would like to say thank you to all of my amazing clients for giving me the privilege of helping you this year. I love each and every one of you. A special mention goes to my long term clients who have been around for many years. I am truly touched and thankful for your loyalty, love, respect and friendship. I look forward to creating more awesomeness in 2014.
A huge thank you also goes to the many local businesses for their support and sponsorships in both the challenges and fundraising events. It is uplifting to see the community come together to create positive change and I am grateful to be part of such a giving community.
And finally… I would like to thank my family and friends for their ongoing love and support. You all put up with my crazy ideas and then support me with them even when they seem impossible, most importantly you were all there when I needed you most when I was challenged with my health in 2014. I love you all xox
My wish for you for 2015 is that you set aside some time for yourself, spend time in nature and do what makes you feel alive. Be clear of your intention.
I am grateful for every moment and connection in 2014. As I sit here in my hotel room in Vancouver, Canada – 16 hours behind all of you at home – I am getting excited for all that 2015 will bring. I know it will be whatever I choose it to be, it will be whatever I create… now that’s exciting!!
Let’s all set a MAB group intention to live an adventurous, happy, healthy, active, fun life with awesome people, and of course… do lots of starjumps as life is totally worth celebrating!!
Love Mel x
Wow what a year it has been, my heart is full of gratitude as it has truly been an outstanding year, so much fun and so many adventures
I want to say Thank you to all my amazing clients for giving me the privilege of helping you all this year, a special mention to my long term clients for many years, I am truly touched and thankful for your loyalty, love, respect & friendship, to all the new clients over the last year I am thankful for the opportunity and I believe by letting go of the old created room for you all and you are all amazing, I love each and every one of you and I look forward to creating more awesomeness in 2014.
A huge thank you to many local businesses for support and sponsorships for challenges and charities, it is refreshing to see the community come together to create positive change and I am grateful to be a part of such a giving community.
A even bigger thank you to my family & friends for their ongoing love & support.
Watching this video that my lovely cousin Wayne put together creates tears as we seriously had so much fun and the fulfilment from being a part of so many positive changes is just beautiful, it makes me feel extra happy because you are all so happy. Enjoy this video to recap what an amazing year we all had together, it included, MAB 10 week Challenge February, Pretty In Pink Bra Walkathon, Tough Mudder, Charity Bootcamp for Stroke Awareness, Charity Bootcamp for Tania Hubbards Fire Appeal, Sunshine Coast Business Women’s Awards, MAB 10 week challenge September, Sunshine Coast Business Awards, Sunshine Coast Color Run, Caloundra Foreshore Fun Run, Sunshine Coast Women’s Lifestyle Expo, Many awesome Bootcamps, Many awesome Adventures such as Kayaking, Mountain Climbing, Hiking, Wakeboarding, Mud Training, Bikram Yoga, Bike Riding, also many Celebrations such as the Challenge Awards Dinner & the MAB Christmas Party with the Organic Sisters
A big welcome to TJ Bohl & Kim Bowmaker to the team of MAB, I believe both of these ladies are assets to the team and with the three of us we can help so many more people next year.
Thank you so much for being a part of what has been the most AWESOME year to date for MAB, I look forward to creating more awesomeness in year 2014 and so excited for everyone that will be joining in the fun, because fitness can be fun
Let the adventures begin
Have a safe & happy very Merry Christmas & a Happy New Year
Day 31 Finisterre – Muxia 28.5km THE END of my Camino TOTAL 914.5km
I woke at 6:30am and left alone. I knew Jess was heading back home to Santiago today and I knew that if I wanted to get the bus back to Santiago I needed to get to Muxia by 2pm. So off I went. I must say that my head hurt as I’d drunk a little too much wine the night before and didn’t get enough sleep.
It was so dark at 7am. I was the most scared I had been the entire trip. There was no one in sight. I passed San Martino De Duio. It was very scary walking past a grave yard in the pitch dark. Soon after I freaked out when I saw a man in the bush cropping corn. What the? Such an odd time. It scared the crap out of me. I sent a text message to home just so someone knew that I was alone and so that they had somewhere to start searching if something did happen to me! Crazy really… Totally freaking myself out for no reason.
It didn’t help that the arrows were hard to find too. They were faded and almost impossible to see in the dark. I got lost at one point and wasted a good 30 minutes going back and forth searching for an arrow. I finally found one. I had my walking stick ready to use for defense if needed and I kept telling myself to breathe, that it was okay, to let go of the fear and trust that I was safe.
Needless to say, I felt relieved when the sun started to come up. In fact, I felt AMAZING. I loved being alone with no one in sight, the sun beaming on my face with the ocean in view. It was so pretty looking back towards Finisterre. Part of me was sad that I was missing the sunrise there but I knew Muxia was calling me.
As I walked along there were a few different arrows and I took a wrong turn. I went through Barbullas by mistake. Grrrr. I nearly cried when I realised I had stuffed up. I trusted though that people would show up. I continued walking until I came to a street with houses. I approached a couple of men who were working on trackers. “Muxia?” I asked and they kindly pointed me in the right direction. I’d easily done an additional 5km. I felt frustrated and alone and stupid for making the wrong turn. I quickly pulled myself on these thoughts and trusted that I was meant to go that way. Finally I saw my first pilgrim for the day walking in the opposite direction. We greeted each other and exchanged positive vibes as we both continued on our way. I was surprised that I hadn’t seen Dave as I knew he too was walking to Muxia. The fact that I hadn’t run into anyone made me think that I must have been the first to set off today.
Later I walked through a little town. I only had the 700ml water bottle and I was feeling pretty thirsty. A beautiful old man appeared and started talking to me in Spanish. I replied in English but unfortunately he could not understand me. I said, “Gracias” and he gave me a fresh apple. It was like gold to me. I felt frustrated and disappointed that I couldn’t speak the language and talk with him. He seemed like such a cute, old man.
As I got closer and closer to Muxia I realised that I’d still have enough time to make the bus if I wanted to. Then when I saw Muxia I cried. Not just a little tear… I cried my eyes out! I was so overwhelmed with joy, it was so beautiful. I felt so happy. I couldn’t believe that I had walked 914.5km!! WOW! Even though I had met many people along the way, I loved that I had been able to walk solo today and arrive at my destination on my own. I felt at peace, so much more relaxed than when I had started the Camino. I didn’t care what was happening next, I just felt so content in the moment.
Muxia is a coastal district in la Coruna and it is the most westerly point of mainland Europe. It was such a beautiful place that I decided to stay the night. I’d only just made it there by 2pm and I really didn’t feel like rushing off back on the bus. I chose to stay in the albergue Bella Muxia Hostel for the night. The owner of the hostel was lovely. After I settled in, I searched for a swimming beach and enjoyed a swim, not caring that the water was cold. I wrote in the sand and felt what I needed to feel. The swim made me feel WOW, so alive, so excited.
Later, as I made my way back to the hostel, I met an Aussie woman Simone whom I chatted to briefly. She shared the history of Muxia, telling me of the feminine energy that was here and how people from all over the world come to visit the fertility rock. I was amazed that I could feel the energy.
I went and handed in my passport to receive my certificate, now very excited to have one for Santiago, Finisterre & Muxia.
I decided to check out the fertility rock that Simone spoke of. It turned out to be one of the main tourist attractions of Muxia. It is an oddly shaped stone that sits on an outcrop of rock, sandwiched between an old church and the ocean. It is claimed that the stone has everything from healing powers (relieving kidney pain) to assisting in the conception of children, and all achieved by simply standing or crouching beneath it. The shape and position of the stone allow you to stand quite easily beneath it.
I sat on the rocks next to the church to watch the sunset. I couldn’t believe just how beautiful it was. I sat there by myself and wrote in my diary. As I watched the sun go down I could not keep the smile off my face. I felt so content in this moment, so grateful. I realised from my experiences with others along the way how positive, loving, caring, motivating and fun I am to be around. I realised how happy I was in myself and that I can love myself. I let go of my judgments of others and the need to control the uncontrollable. I made a promise to myself to work on being more flexible, to only use my bossiness in a positive way and to accept things as they are. The biggest goal I’d had on the Camino was to feel happy in the moment. I had the biggest shift sitting on the rocks, taking in every emotion and thought and feeling content in the moment.
I’d been searching for clarity on a number of things and I’d made a number of decisions about these. Firstly, although I had gotten a two year UK work visa before I left, with the possibility of staying on longer than the eight weeks, I decided to go back home. I wasn’t ready to let go of my business that I’d worked so hard for. I couldn’t imagine selling my home and getting my family to look after my dogs. I didn’t want to run away from people that had hurt me. I knew that I loved travelling but I also knew just how much I love the Sunshine Coast and doing what I do. I felt inspired to go home and make my business bigger and better than ever before.
On a personal level, I felt content on following my heart back home. Without expectations. I knew in my heart that I could easily get hurt or be let down again but I was okay with that. The risk didn’t scare me… I trusted that I knew what I needed to do for me, to be true to myself. The Camino had opened up my heart, my mind, my life. I was filled with immense gratitude for the experience.
As I was finishing up on the rocks, I saw a few other pilgrims arriving. I ran into Dave and gave him a big hug. I felt so happy to see him and he was just as emotional as me. As I left him to have his moment. I knew that I might never see him again and that was okay. I would be forever grateful for his friendship and his gift of kindness.
After going out to dinner with Simone, I headed back to the hostel. This would be my last night in an albergue. At least I wouldn’t have to worry about bed bugs for a while.
I was so excited about having finished the walk. I didn’t care about the next day would bring, or the one after. I had total trust that everything was exactly the way it was meant to be and that if anything changed it would be okay. I trusted in my journey. I trusted in my purpose.
I was ready to wake up and catch a bus, yep a BUS. It felt really weird not having to prepare for walking the next day. I had no idea where I was going to next or how I was getting there. And that was okay. All I knew was that I just had a return flight home on the 9th of November. I was excited about the unknown.
Awareness Gained Along The Way
The fear was a gift of staying present in the moment.
The solitude was a gift to process who I am.
I was reminded of how my lack of preparation in learning the language and caused me to miss opportunities to communicate with the locals.
The arrival into Muxia made my heart feel complete. It had known from day one that my Camino journey would end here.
The swim was like a re-birthing. I let go of anything that wasn’t serving me.
During my moment at the rocks, I felt like I’d been stripped down to total rawness. I had been at my most vulnerable self the entire trip. I had been challenged emotionally, physically and mentally. Although I felt completely exhausted and sore, and although I was alone, dressed in my daggiest clothes and with no makeup, I felt the most beautiful I had in my whole life.
I found the meaning of being content in the moment and that is the gift of happiness.
I loved my own company and had arrived at a place of self-love.
Day 30 Cee – Finisterre 16km
I slept in until 9am, feeling tired but happy and excited. We made a start by 10am. While Jess and I were off with the fairies with excitement, Dave was in his own world again.
The beautiful view of the ocean and rain made it the most amazing walk today. Knowing that it would be shortest day I had done on the entire Camino journey felt bazaar.
We got a little confused at the town before Finisterre. We thought we could walk along the water but ended up getting a little lost. We had to back track which was funny and frustrating at the same time. The anticipation was huge. We couldn’t find any public toliets yet we came across some exercise equipment which Jess had a go of.
When arrived in Finisterre, we took our shoes off and enjoyed a walk along the beach. The sand felt amazing on our feet. So many other pilgrims were doing the same thing. We had so much fun collecting shells. I couldn’t believe how many clam shells there were. I picked out some of the more beautiful ones to take home to my special people as gifts.
Finisterre is on the coast of Costa da Morte, also known as the “Coast of Death” because of the many shipwrecks along the shores. It is a magical location. It is an ancient fishing village and port with an amazing lighthouse at the tip of Cape Finisterre overlooking the Atlantic. It is a ritual to watch the sunset at the lighthouse and burn any clothes worn on the walk. It was raining but we still wanted to go up there.
Jess and I decided to live it up and get a hotel room with an ocean view. It was so cheap – only 20Euro. Compared to 10Euro, the cost of a typical albergue, it was a bargain!
We had the most fun expereince. As we were enjoying a wine at a bar, a charming Spanish man named Alex started talking to us. He was so interesting. He was an actor and showed us some of his work. After many laughs it was time to go watch the sunset. As we were running out of time, Alex drove us to the lighthouse in his convertable. It was so unexpected, so bazaar and fun. We couldn’t stop laughing.
At the top of the hill where the lighthouse stood, we took some time to have a moment alone. I took the opportunity to throw a heart-shaped stone that I’d carried with me all the way from home. I read a letter with it sending my love and happiness to all the special people in my life, including the people who had hurt me. I felt so much gratitude and love for the all. I’d let so much go on my trip. I felt lighter, I felt more love. I was feeling very happy and content.
We ended the night with more wine and I enjoyed a very expensive but delicious scallop.
This was the end of the walk for many which was ironic considering that Finisterre was known as the “end of the world” until Columbus proved otherwise in 1492. Imagine what that would have felt like! Although I’d thought I’d finish my journey here too, my heart was urging me to continue to Muxia. I wanted to see the sunset there and I felt like I had more to go. Knowing that I would make my way to Muxia the next day, I decided to get a good sleep.
Awareness Gained Along The Way
I felt at peace with so many things. To be able to forgive certain people and send them my love was a huge thing for me.
I felt excited about being able to collect shells and to be able to share the feeling of my way with the people that were special to me back home.
Even though my feet hurt like hell, the ocean and the feeling of having nearly completed my journey was just amazing.
I felt lighter for being spontaneous and living in the moment. I felt content with trusting my gut, trusting my feelings about other people’s intentions.
Day 29 Negreira – Cee – 52km – Sunday 21/10/2012
WOW what a night, myself and Jess nearly started walking at 1am, seriously worse night sleep EVER, firstly it took forever to get off to sleep as the group got louder and louder down stairs the more wine they drank, plus we were paranoid about bed bugs and kept imagining they were on us, I remember turning my torch on about three times checking. When everyone finally got to bed, it was like an orchastra the entire night, it was so bad, Jess was loosing it, and I actually was laughing, I couldn’t believe how bad it was, even Dave was snorning and he hadn’t snored yet so far. We thought about walking in the middle of the night but chose to try to get more sleep as we didn’t want to miss the views if we walked in the dark.
We decided to walk early around 6:30am, it was freezing, it was dark, even Dave got up and got ready to walk, we were all tired. Dave was a little bit distant today, he had stuff going on for him so I let him be and enjoyed my own space and talking to Jess on the way.
We planned to walk the 30km and because we started so early, we were on a roll, we knew it was only approx 12km to Cee which had the ocean, the idea of ocean made me feel funny inside, like I was closer to home, something about the ocean made me feel so happy we all came to the conclusion if we pushed through it would mean it was only a 16km the next day to Finisterre so it sounded perfect, it was by rights the last big day.
I made some calls home and was starting to get excited about seeing my loved ones.
Awareness Gained Along The Way
I have a massive connection with the ocean, I feel at home
I could feel the positive change within myself with the crazy weather
I could see even though I had such a poor night sleep, I chose to only see the positive
I was getting confused about excitement for home and seeing certain people rather than the clear reality of what every thing is
Day 28 Santiago – Negreira 22km Saturday 20/10/2012
Started off the day with clarity about things back at home and felt excited about continuing my walk, the great start was the princess style breakfast at the hotel again, AMAZING after what I had the last month.
It felt so different today, just knowing it was extra, knowing it was a choice to continue on, knowing not that many people walk this walk, it just felt really awesome, plus the walk was beautiful, very green, very lush, loved being in nature today.
We chose to stay at the Municiple, there were vacancies and we just needed a bed, sadly poor Jess had fleas biting her all night and were they got in everything, this meant she had to wash all her belongings. We both couldn’t stop iching and were paranoid about bed bugs. The bed set up was about eight beds in each room, not bunk style, we were wanting an early night as planned for a early start as our goal was 30km tomorrow.
Everyone was getting right into the red wine, however, myself and Jess decided to go upstairs to crash. Excited about the adventure tomorrow.
As going off to bed, I thought about how much I loved travel, how much I would love to do more, I also loved doing it solo and I started thinking about sharing it with someone special in the future, the idea was nice.
Awareness Gained Along The Way
Body was grateful for the previous days rest
The ability of the mindset, the different focus of starting a walk with a goal of around 100km instead of 800km
I was becoming aware of warning signs and clarity ringing in my heart about decisions to be made at home