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Got Tummy Troubles? 3 Quick Fix Solutions

Got Tummy Troubles? 3 Quick Fix Solutions ~ The Attitude Revolution

Digestive disorders are never fun. But thankfully, there’s help at hand.

Getting smacked down with food poisoning recently, inspired me to share some of my favourite tummy tamers with you.

1. Slippery Elm Powder

Got Tummy Troubles? 3 Quick Fixes ~  The Attitude RevolutionAlthough it tastes like beige, SEP is my go to fix for a sore tummy. It’s great for combating bloating and for soothing cramps. There isn’t any kind of tummy trouble that can’t be tamed by Slippery Elm.

2. Peppermint Tea


You know how after dinner mints are a thing? There’s a very good reason for that. Peppermint improves digestion and helps relieve bloating, gas and the gurgles. *ahem*

Sip slowly for the best relief.

3. Magnesium Supplements

Got Tummy Troubles? 3 Quick Fixes ~  The Attitude Revolution

It may seem like an odd choice, but because magnesium improves the flow of kinetic energy between cells, it’s great for relieving muscle spasms.


In addition to these 3 quick fix solutions - pay attention to how you feel after you eat certain foods. Gluten and dairy intolerance are the main culprits, however, fructose, eggs and nuts can also be big contenders.


What about you? What are your favourite tummy tamers? Share over on the Facebook page - it’s where all the cool kids hang. Apparently ;)


Coping Mechanisms That Are No Longer Serving You (and what to do about them)


Ahh Natalie Dee. You said it girl!

“Why do I keep doing that?!” was my catchcry for many years.

I couldn’t understand why I kept doing the things I didn’t want to. The things that were standing in the way of my goals, of my dreams, of my happiness.

Why did I keep eating junk food when I was trying to lose weight? Why did I keep biting my nails even though it hurt? Why did I keep injuring myself when I exercised?

Do any of these sound familiar?

The thing is, all of my actions were coping mechanisms. Sure I didn’t like them - but they actually served a purpose.

They helped me cope with overwhelming anxiety. 

And I didn’t have any other methods to address it.

Luckily, these days I’ve got a bit of an arsenal to help me. Don’t get me wrong. I’m not perfect. I haven’t got this epic perspective that means I never reach for a cookie when I’m stressed.

But the more I practice using the ‘good tools’ vs the ‘damaging tools’ - the easier my life is.

Here are my top six coping mechanisms that I’ve used over the years plus some other tools that have helped me to replace them. - click to tweet

Hopefully by shedding some light on them, you’ll be illuminated too :)

Coping Mechanisms That No Longer Serve


This is my top one as food is pretty much my drug of choice. Whenever I feel stressed, tired, happy, nervous, bored, ecstatic etc etc - my reflex is to reach for something to shove in my gob.

Food is everywhere. Think of every single activity we do as a group, and you bet there’s food involved. Parties, weddings, funeral wakes, office morning teas. We bond over sharing a meal. For me food is linked to just about every emotion I can think of.


I used to use exercise as punishment for overeating. And then I’d feel awful and go eat something. Vicious cycle much?

I’ve written before about how overtraining can lead to some pretty damaging outcomes. As a Personal Trainer it helped me a lot to see that part of muscle growth is rest. In fact, muscles don’t grow when you’re working out. They grow as you rest during the days after the workout.

Fingernail Biting

Sometimes I used to sit on my hands to stop myself biting my nails. Sometimes when I was watching TV my partner would pull my hands out of my mouth, only for them to drift back up a few seconds later.

It was mindless auto-pilot fretting in physical form.

Calorie Restriction

At uni, friends and I called them ‘No Food Days’. Problem was, by the end of the day I’d be so famished I’d usually end up going home and bingeing (see point one). When I’d put on weight I’d try to restrict or diet, get hungry and fed up, give up, binge, overtrain, feel fat and awful, try to restrict or diet…

You get the picture.

Obsessively Planning

I’m the queen of lists. When I used to go camping with friends I was the girl scout of the group who always had a torch, a first aid kit, extra toilet paper, extra blankets, etc etc.

And there ain’t nothing wrong with being prepared.

But sometimes when I’m particularly nervous about all the myriad of events happening in my life, I tend to double up on lists. Sometimes triple up. I spend so much time planning all the things I have to do, that I’ve got less time to actually do them.

Looking for trouble

When overwhelm hits I go running around looking for trouble. And I don’t mean trying to get into fisty cuffs. I mean I go searching for other things that I could possibly worry about too. It is a vortex of doom.

I turn specks of dust into molehills and molehills into mountains. I would have anxiety about my anxiety.

*Panic stations everyone.*


So if all these coping mechanisms are borne from anxiety, the tools to replace them are ones that actively address anxiety…

Better Tools That Serve You Completely

Intuitive Eating

IE has been an excellent tool to help me learn how to understand when I’m truly hungry and when I’m feeling ALL the feelings. Because unless you’re physically hungry, food will not be the solution. Otherwise you’re not craving food, you’re craving connection.

If emotional eating is something you really struggle with, this post might also be helpful.

Yoga / Reformer Pilates

Pretty much the antidote to the crazy, high intensity workouts I used to push myself through. (PS I still like to workout hard occasionally, but my intention is much better).

Yoga and Reformer Pilates help me to reconnect to my body in such a joyful way, riding each breath and moving with grace. I feel full of energy and light after a good session.


This has been an excellent tool to help me with fingernail biting. It’s been a difficult habit to break, and one I still sometimes do. But when I practice mindfulness the biting disappears naturally.


Another mind-body practice, Kinesiology again helps me get to the root cause of emotional blocks that are stored in my body. We are such psycho-somatic beings, that often what helps the body helps the mind, and vice versa.

In Brisbane, my favourite Kinesiologist is Melissa Sandon. If you’re elsewhere in the world, ask around for a recommended practitioner.

Diaphragmatic Breathing

Take a deep breath right into the bottom of your belly. Now slowly exhale through your mouth.

Feel better already?

It is impossible for you to feel anxious while breathing deeply. By using your diaphragm you’re activating your parasympathetic nervous system (PNS) - the one that is on when you’re relaxed. The PNS triggers positive physiological changes such as lower blood pressure and yummy, happy neurotransmitters such as serotonin and dopamine.


Dah doi. You knew this one was coming didn’t you? ;)

Meditones helped me as a beginner to access those deep states of bliss everyone was always on about. Now I combine my other meditative practices like mindfulness and pranayama (breathing exercises) whilst using meditones to really enhance my practice.


What about you? What coping mechanisms have you replaced with awesome anxiety-reducing techniques? Let me know over on the Facebook page where lots of discussion happens.

Got a friend with anxiety? Let them know about this post. These tools could really help them out.

What To Eat After Your Workout


So last week was all about pre-workout food for energy and this week is all about post-workout food for ultimate recovery.

It took me years to realise that recovery was an essential part of a workout.

Just like stretching and a cool down after a workout is good for your muscles, so are certain foods.

Follow these 5 tips and you’ll be rested up and raring to go next time.

1. Respect the recovery window

First of all, let’s talk timing. The best time to eat is within 15-60 minutes immediately after your workout. This is the window in which your muscles are primed to receive fuel and begin repairing. If you can, eat or drink your recovery meal straight away.

2. Hydrate, hydrate, hydrate

Basic fact. You need lots of water when you workout so make sure you’re sipping away on a water bottle regularly throughout the workout.
Afterwards, replace lost electrolytes that you’ve sweated out all over the bench press (and then wiped off with your towel BECAUSE YOU’RE POLITE LIKE THAT) with coconut water rather than sugary, processed drinks like Gatorade, Powerade etc.

PS - I really hated coconut water when I first tried it (to be honest – I thought it tasted like ass). But then I tried fresh young coconut water (not from a can or box) after a tough workout and it totally hit the spot. Now I love it!

3. Drink your meal

Shakes are easily digested and quickly absorbed. But be careful what protein supplement you use (if any) because many are a chemical shitstorm of fake sugars and heavy processing.

If you’re going to use a protein powder, look out for whey protein isolate (which contains the highest percentage of protein) or if you’re vegan – a plant based protein powder like Sun Warrior Rice Protein Powder.

4. Mix it up

Get a good mix of carbs and protein in your recovery meal. Great snacks include

  • trail mix
  • boiled egg with a glass of OJ
  • banana with nut butter
  • tuna and rice crackers
  • hoummus with carrot & capsicum sticks

In a nutshell, my favourite recovery meal? A swamp smoothie!

swamp smoothie


  • one frozen banana (for carbs)
  • handful of spinach leaves (for nourishing greens)
  • one tbsp of almond butter (for protein)
  • one cup of almond milk (for protein and smooth blending)
  • one teaspoon of maca powder (for adrenal gland recovery. Your adrenals get a big hit during a heavy workout)
  • dash of cinammon (for flava flav)

5. Keep recovering

Recovery doesn’t just stop there. You’ll need to refuel again in about an hour or two with a full meal focused on high quality protein.

Plus, magnesium supplements taken just before bed will help the muscles relax and prevent DOMS (delayed onset muscle soreness) which is a fancy term for “ow ow, my legs” as you hobble up the stairs the day or two after leg day.

What’s your favourite post workout meal?


What To Eat Before You Workout


Pre-workout meals and snacks can help you fuel up or fizzle out. In order for you have a great workout, you need optimal fuel in the tank.

Keep in mind that what you eat on Wednesday can affect how well you train on Saturday.

So consistent nutrition is way more preferable than a quick blast of a “sports energy gel”. And there’s no need to fork out for expensive supplements as certain foods help you pack a punch.

Follow these 3 rules and you’ll be finishing each workout with flying colours!

1. Eat a meal 3 hours before a workout

You don’t want to feel your latest meal jiggling around in your stomach during your jog. Food consumed before exercise is only useful once it has been digested and absorbed.  Prevent nausea, cramping, and bloating by making sure your last meal was properly digested before you begin - a good 3-4 hours depending on the quantity and type of food consumed.

2. Carbo load an hour before a workout

Contrary to popular belief - you do actually need carbs for fuel. And a light pre-workout snack is especially important if you suffer from hypoglycaemia or low blood sugar.

Perfect snacks include

  • oatmeal (or quinoa flakes for a gluten free option)
  • apple slices with a teaspoon of peanut butter
  • a boiled egg
  • a handful of trail mix
  • smamp smoothie - blend baby spinach, a frozen banana, and a dash of cinnamon with almond milk

3. Add a blast of caffeine (if you wish)

Forget the pre-workout supplements like ‘Hyper-shock Rage’ and ‘N.O. Explode’ (I’m not making this stuff up - these products actually exist). They are an overpriced blend of amino acids (that you can get from protein) and huge amounts of caffeine and natural stimulants like guarana.

However, if you do drink coffee and want to get your buzz on - a small shot of coffee has shown to be effective in increasing endurance and focus.

No, not an Orange Mocha Frappacino. Just go for a short black.

Stay tuned for next week’s post on what to eat after a workout for optimum recovery.

What’s your favourite pre-workout snack?




I am so excited to bust out this big, beautiful dream o’ mine. Can’t you tell?

Seriously you guys, this one has been in the works for years - so I am a pretty proud pumpkin right now.

I’m also grateful grapefruit.

Because no dream comes to fruition (haha) without a little help from your friends.

So I would like to take this opportunity to publicly thank my partner for supporting ALL of my crazy ideas (all. of. them); my soul sister Dani from Organically Beautiful; my soulpreneur tribe who support me and show me what’s possible - Jess AinscoughTara BlissYvette LucianoAlana Scheikowski, Susana Frioni, Rachel Macdonald and Kate Byrne.

And of course - thank YOU. Yes you, my fabulous comrade. Thank you for sharing this journey with me. I love our community!

Without further ado - click over to the Work With Me page to learn all about Attitude Coaching.

With a massive battlecry of love and a deep bow of gratitude,