rachelaust rachelaust

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RACHEL AUST | PT & Nutrition  Owner of @eatrunlift PT, Nutritionist & Wellness Coach Enquiries: rachel@eatrunlift.me Debut book “Less” - Out Now ↡ 1-ON-1 ONLINE COACHING & Links ↡

NEW RECIPE 💃🏻 Although far gone are the pre-school days where I’d have a blackberry jam sandwich for lunch every day, every now and again I do love some strawberry jam... especially on my protein pancakes! The one thing that always bugged me about it was refined sugar being the main ingredient, so I have started making my own haha.
To make 330g worth you will need: 🍓 5 cups strawberries 🍓 3 tbsp water
🍓 1.5 tbsp freshly squeezed lemon juice 🍓 4 tsp finely ground tapioca flour (also called tapioca starch) << this is the one ingredient I had to mess with the most to get the consistency right - you can bet there were a few failed experiments with this one 😂😂 For the full recipe instructions check out www.eatrunlift.me

Sitting here doing some editing this afternoon and that’s a-okay. I gave my lounge a new look by throwing a linen sheet over it and adding this giant fiddle leaf from @pop_wilder (thank you Mish x). PS, incase it didn’t show up in your sub box, my latest video is all about plants and some of my tips for plant care 💃🏻 It’s like 23mins long so get ready to do some learning if you haven’t watched it yet hahah.

This will be lunch again today 🙌🏻🙌🏻 New recipe uploaded onto www.eatrunlift.me - Prawn Pesto Pasta.
To make 4 servings you will need:
🦐 1/2 cup pistachios 🦐 1/2 (up to full) bulb of garlic (to taste)
🦐 1/2 bunch fresh basil
🦐 Handful of fresh parsley
🦐 Handful of fresh mint
🦐 Pinch of salt and pepper
🦐 3tbsp extra virgin olive oil
🦐 Juice of 1/2 a lemon
🦐 400g(14oz) fresh peeled and cooked prawns 🦐 200g (7oz) pasta (or desired amount if you want a larger serving - I used black chia pasta)
🦐 Shaved Parmesan (I used approx 10g per serve)

Who else needs some beautiful things around them constantly to feel inspired? I went through this period of time where I had decluttered so much that I have basically nothing on my desk and wow did it make working at it boring and laborious. I never added the crap back, but I am so happy I’ve been slowly rebuilding my plant collection since moving, I feel they add so much value and life to my space and I actually look forward to going and sitting at my desk when these guys are there 🙆🏻‍♀️ (Left to right of this front row - not including that shelf at the back) Pilea Peperomioides, 2 x Monstera Deliciosa (thanks @pop_wilder for the big guy, he’s growing like a weed - I just had to put a pole in there for him to climb), Variegated Monstera Deliciosa (sitting here til he’s strong enough for a larger pot, then he’s moving), Betel Leaf (sort of tucked in there), Oxalis Triangularis, and Peperomia Obtusifolia.

Although I am well into a calorie surplus now and probably won’t see an ab for months (😂) I still like to train them on their own at least once every 7-9 days. The reason it’s not more often? Well my compound weight lifting moves tend to recruit them anyway 👍🏻😋 Bookmark this and give this one a go from my 8 Week Transformation Challenge V2 eBook (no equipment required and you can find it on www.eatrunlift.me) EDIT - I forgot to include the reverse plank clip!!! Do this for 30 sec 🙆🏻‍♀️

I rummaged through the cupboard the other day to whip up some protein bars. I decided I wanted them to *actually* have a decent amount of protein in ratio to the carbs (as opposed to just using oats as a base and dumping a scoop of protein in). You will want to opt for a thick protein powder that bakes well for this recipe. Find the full instructions on www.eatrunlift.me because I can’t fit it in this caption 🙆🏻‍♀️ (To make 12) YOU WILL NEED:
🍓3/4 cup cooked quinoa 🍓1 cup chopped strawberries
🍓1 cup oats
🍓3 scoops whey 🍓1/4 cup nut butter of choice 🍓1/2 tsp baking powder 🍓1/2 tsp vanilla extract
🍓1/8 cup honey
🍓2 tbsp dark choc chips (optional)
🍓1 egg
🍓2 tbsp almond milk

Most of what I own is just plants and I am totally fine with that 🙆🏻‍♀️ Here is some of the family.

New high protein breakfast for you to try! 435 cals per serve - 47P / 33C / 11F. Great way to get a bunch of your protein in early! Might suit your weekends best as it takes about 30mins to make 🙆🏻‍♀️ The full recipe is up on www.eatrunlift.me now - - -
To make 2 servings you will need:
🍳 200g (7oz) lean turkey mince
🍳 2 small sweet potatoes (washed but with skin on)
🍳 Roast vegetable seasoning (or a combo of salt, pepper, and rosemary)
🍳 4 whole eggs
🍳 (optional) 2 tbsp of salt and sugar reduced BBQ sauce for serving

Can I see a show of hands from the women who enjoy training upper body more than lower?? ✋🏻💪🏻😂These are the three staple moves that are always in my chest workout. I put the most focus onto incline presses (they’re one of my favourite exercises) with higher weight and longer rests before moving onto the other two. I have been seeing a lot of outer and upper pec development at the moment, so have dropped my chest training back to every second split for a while 🙆🏻‍♀️

#ad @Lifesum - New lil snack option! Cinnamon Protein Bites (check the blog)! As some of you may know one of my goals at the moment is gaining some muscle, which involves not only a calorie surplus, but also making sure I'm getting enough protein and carbs, which is why I have loved using Lifesum for the last 2 years. It lets me adjust absolutely everything according to my goals, and it has made calculating the macros/cals for my recipes on the blog a breeze with their recipe feature in the favourites menu, where you can save all your frequently eaten meals and not have to input individual items each time! Life saver. Lifesum is free to download: https://bit.ly/2zcc2kC - PS I used a cinnamon protein for this recipe, but you could easy use vanilla and just add some extra Ceylon cinnamon ☺️😋

Just uploaded a new video with some of the rules I play by when it comes to constructing my wardrobe. One item I love to accessorise with (because I also need them to read my screens better ha) is glasses. My current reading glasses are from @GlassesUSA and their site actually lets you try on different styles by uploading a photo so that you can feel comfortable ordering them online knowing what they'll look like on your face shape! The ones I am wearing in this picture are from Ottoto in the style 'Weston’. #ad

New recipe for you to try! This one has a good hit of protein and some delish (if I might say so myself) seasoned and roasted potatoes. The full recipe is available on www.eatrunlift.me - - -
You will need: 🥔 1 hot BBQ chicken (I used 150g or 5oz per serving)
🥔 4 red potatoes
🥔 Kale (roughly 2 cups - 1 per serve)
🥔 5g unsalted butter (for cooking kale)
🥔 Roasted vegetable seasoning mix
🥔 1 shallot
🥔 1/4 cup spring onion
🥔 1.5 tsp honey
🥔 2 tbsp white vinegar
🥔 1 tsp sesame oil
🥔 1/2 handful sesame seeds
🥔 Chopped parsley
🥔 Salt

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