All of us get bored with our workouts.

A change in routine; including eating habits; from time-to-time is of huge benefit.

Not only does it keep things interesting though it also provides your body with new information and new challenges. Although there is a whole lot of information and advice out there in the universe, sometimes the simplest way can be swapping ideas with a friend.

Collaboration opens up a whole new world of ideas and this week Mum and Daughter felt the full force of that.

When Fitness First approached us earlier this year to work together on their #changeforthebest campaign we were excited. The concept was awesome and sat well with who we are what we believe in; with what YOU guys love to read about.

Looking through the plans, what we were really looking forward to was the workout & recipe swap for Switch it Up week, the week that has been. In fact I have just arrived home from the gym and my bonus workout – thanks Jayne & Katie!!

Who did we swap with?

As a Mum and Daughter team both passionate about living the best life that you can, teaming up with 2 sisters who share the exact same philosophy was cosmic. Enter Jayne & Katie AKA Sweat and Oranges who are full of inspiring and positive messages, experience and smiles! After discovering their instagram account and becoming a fan sometime ago, working together on new and exciting workouts + healthy recipe was a great experience for both Mum and I.

The girls are sisters and best friends with a really simple message – “healthy is a way of life.” Their authentic and genuine nature is apparent and inspiring to all and in their own words….

“We are not perfect. We are not happy all the time. We sometimes stay up late, fight with our partners, overeat and get addicted to television series.

But everyday, EVERYDAY, we aim to live a healthy way of life.”

Pretty awesome right?

What did we do?

Jayne takes the lead on the sweat portion of their name and as a Personal Trainer, devised a workout plan for the week which both Mum and I benefited from.

Even though a lot of the included movements are a part of our current programs, the way in which they have been combined is totally different than how we both train now and shows how much possibility there is when it comes to simple exercise plans.

In return Viv devised a great program for Jayne, including some new and varied TRX exercises which she seemed to be looking forward to! For my end, I sent the girls one of my go-to staples, my Raw Cacao Protein Balls recipe and I have seen these being enjoyed throughout the week as well!


Chest and back workout

12 x seated single arm row

10 x cable front raise (both arms together)

12 x single arm lat pull down (narrow grip)

15 x DB (double) overhead tricep extension

12 x DB reverse fly

12 x single arm cable bicep curl (cable attatchment at ground)

12 x DB single arm chest press

photo 3


Total body work out

15 x squat with exercise ball on wall

12 x cable woodchop

12 x walking lunges with alternate arm lateral raise (arm doesn’t raise until at the bottom of the lunge)

15 x pike on exercise ball

12 x Bulgarian lunge

60 sec exercise ball – ball pass


Complimenting our week of new workouts was a divine recipe from Nutritonist Katie; the oranges part of the team; and something a fair few of you liked the look (and sound) of on social media.

Katie loves smoothies for breakfast and told us that “with the right combination of protein, fibre, good fats and a big dose of antioxidants I know I will be full of energy all morning. Smoothies are great if you’re short on time, plus you can pack so much goodness into just one glass. They are also easily digested so if you tend to bloat or simply find it hard to digest a full meal first thing in the morning, dust off your blender and get ready to feel amazing. This is my go-to blend, jam-packed with vitamin C, magnesium, calcium, potassium, prebiotics and probiotics…”

What I really enjoyed about this smoothie is that I usually wouldn’t think to combine coconut water with the other ingredients and it was spot on – delicious (and good for me)!l1020848-1024x683



  • 1 frozen banana {this provides a quick burst of energy, chromium to stabilize blood sugar levels and potassium to rehydrate}
  • 1/4 cup frozen berries {berries give a dose of antioxidants while also being high in vitamin C, which is great for collagen production in the skin}
  • 1 scoop organic rice/whey protein {protein ensures you stay fuller for longer, is required for muscle repair and maintenance and supports a healthy immune system, brain function and skin healing. What doesn’t protein do?}
  • 1/2 tablespoon raw cacao powder {raw cacao is high in vitamins and minerals especially magnesium which is essential for energy production}
  • 1 tablespoon ground Flaxseed  {flaxseeds are high in fibre and omega 3, and as it’s also a prebiotic, assists digestion}
  • 1 tablespoon ground chia seeds  {chia contains protein and fibre and is the highest plant source of omega 3. It is also a good source of Calcium, vitamin C, iron and potassium}
  • 1 teaspoon coconut oil  {coconut oil will help nourish skin from the inside, increase metabolism and assist digestion through its antimicrobial properties}
  • 1-2 Cups of Coconut Water  {nature’s Gatorade, coconut water is super hydrating, boosts circulation and is of course delicious}
  • 1 Tablespoon Inner Beauty Powder {‘Naturally fermented superfoods, prebiotics and probiotics to nourish the skin on the inside so it glows on the outside’ – The Beauty Chef}. (Optional)

Blend and enjoy!


Mum and I had a great time this week, doing something different and reminding ourselves that new ideas, movements and inspiration are always welcome, no matter how far down the path you may be.

We highly recommend swapping workouts + recipes with a friend and trying something new. You might be surprised by how good it feels!

Thank you so much Jayne & Katie for a great week x

As well as their links above, you can also find the Sweat and Oranges girls here.

Nadia & Viv xxx


This post is brought to you in partnership with Fitness First as part of their #changeforthebest campaign, inspiring Australians to take charge of their health and wellness in 2014.

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