Susie Coney, Perth (2025)

23/10/2024

The idea of consuming 30 grams of protein within 30 minutes of waking has gained popularity as part of what’s known as the 30-30-30 method: 30 grams of protein within 30 minutes of waking, followed by 30 minutes of exercise.While there’s no specific study proving the exact routine, the principles behind it are rooted in solid nutritional research. Protein in the morning helps stabilise blood sugar, prevent mid-morning crashes, control cravings, support muscle mass, boost metabolism, and keep you fuller for longer.Even if 30 grams within 30 minutes isn’t necessary for everyone, getting a substantial amount of protein early can fuel your energy levels and cognitive function, making it easier to achieve your work and personal goals.If you don’t like eating breakfast right away, try getting up and moving for 20-30 minutes first. After some exercise, a protein-based breakfast with light carbs can feel more enjoyable and easier to digest. Also, try to avoid coffee on an empty stomach, as it can spike cortisol and affect your energy.When your blood sugar stays stable, it’s easier to focus without feeling sluggish or reaching for snacks. That early protein boost keeps you mentally sharp, helping you handle both work and parenting responsibilities at your best.And breakfast doesn’t need to be complicated or carb-heavy. It doesn’t have to be exactly 30 grams, even 15-20 grams is a great start. Here are some easy options to incorporate protein into your morning: • Scrambled eggs with smoked salmon: A low-carb, protein-packed meal with over 30 grams. • Protein smoothie: Use plant-based protein powder, almond milk, and nut butter for a quick, light breakfast. • Tofu scramble: Firm tofu with veggies for a great protein boost. • Chia seed pudding: Chia seeds with almond milk and almond butter are light but protein-packed.Incorporating these foods can help you stay energized, focused, and ready to tackle the day. You don’t need to be strict about hitting 30 grams exactly, starting your day with substantial protein is a smart strategy for optimizing your health and performance.

22/10/2024

Have you thought about the weight of your words when commenting on someone’s body? Whether it’s about size, shape, or appearance, body shaming is not just cruel—it’s harmful.

I’ve been a victim of body shaming, and I’ve seen others suffer from it, too. You never forget those hurtful words. They create insecurities that can last for years, leaving deep scars.

Body shaming damages self-esteem and mental health, leading to:

• Anxiety, depression, and eating disorders.

• Social isolation – avoiding relationships to escape judgment.

• Distorted body image – unhealthy relationships with food, exercise, and self-care.

People’s bodies reflect their stories—stress, trauma, and life experiences. Whether it’s weight gain or loss, we never know what someone is going through. No one has the right to comment on someone’s body.

If you’ve been body-shamed, remember: their judgment reflects more about them than it does about you.

Here’s how to cope:

• Don’t internalize their words – body-shaming often comes from their own insecurities.

• Focus on your worth – surround yourself with people who uplift you.

• Practice self-love – treat your body with care and prioritize your mental health.

• Speak up – it’s okay to stand up for yourself and reject body-shaming.

More troubling is the rise in young girls and mums turning to cosmetic treatments. As parents, we must ask why we alter our appearance. Are we sending the right message to our daughters? The best example is embracing our natural selves and aging gracefully.

Social media makes body-shaming worse. Let’s break the cycle. Focus on health, individuality, and being comfortable in your own skin.

The Inner Bloom Academy helps those affected by body shaming by focusing on healing from the inside out. With tools for emotional support and self-care, it encourages self-love and confidence helping you build resilience from within.

Let’s lift each other up, not tear each other down.

Everyone has a story, and we all deserve kindness and respect.

DM me for more info or click the link in my bio to check out the Inner Bloom Options 💜✌️

25/09/2024

The Roadmap Exclusive is a comprehensive Business Development and Marketing Automation course that covers everything you need—from setting up systems and creating effective digital marketing strategies to building sales funnels, collecting payments online, and scaling your business for long-term success.

It’s the ultimate blueprint for creating a sustainable and thriving online business, whether you’re just starting out or ready to take your current business to the next level.

💡 What’s inside?

• Over 200+ training videos on everything from branding and Instagram marketing to sales funnels, payment processing, and business automation.

• Designed for beginners and seasoned pros alike, you can work at your own pace, avoiding overwhelm while taking fast, actionable steps.

• Full, comprehensive guidance with clear, actionable steps—perfect if you have no prior experience with online business!

🚨 Updated in August 2024, this course is priced at $597 USD—with an incredible 80% commission per sale. That’s $477 USD in your pocket each time you resell it! This allows you to earn while you learn and start building your income stream from day one.

What makes The Roadmap Exclusive stand out?

I’ve now done and reviewed multiple digital marketing courses, I just finished another one over the weekend, and this one remains my favourite and now the only one I choose to sell. You don’t need every digital marketing course out there. You just need one good one. It’s the most well-rounded, easy-to-understand guide I’ve come across—packed with everything you need to build confidence and start growing your business, including the important aspect of setting up payment systems. The latest updates in August have made it even better, and the best part? Future updates are yours at no extra cost! 👌

Whether you’re brand new to the online world or looking to scale your business, The Roadmap Exclusive gives you all the tools, strategies, and knowledge you need to succeed. 🎯

COMMENT “ROADMAP” for more info or DM me anytime to chat! ✌️

💜 Suz

Address

Perth, WA

Website

http://www.align_and_free.com.au/

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