Leanne Ward – The Fitness Dietitian
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Leanne Ward – The Fitness Dietitian

Nourish. Sweat. Discover.

  • Home
  • Blog
    • Recipes
      • Breakfast
      • Main Meals
      • Treats
      • Snacks
      • Drinks
    • Fitness
      • Hikes
    • Nutrition
    • Lifestyle
    • Travel
  • Podcast
  • Shop
  • Services
  • Workshops
    • Workshop 1 – Business Skills for Nutrition Students and New Grads
  • About Leanne
  • My account
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Hikes

FitnessHikes

Twin Falls – Springbrook National Park

by Leanne Ward October 16, 2017
The sheer number of different natural features you can see walking the Twin Falls circuit makes it one of my favourite walking trails.
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October 16, 2017 0 comment
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FitnessHikes

Kondalilla National Park

by Leanne Ward October 2, 2017

Kondalilla is a national park in the Blackall Range of South East Queensland, Australia, 91 km north of Brisbane. It makes for the perfect day trip from Brisbane with a cute little stop over in Maleny or Montville for lunch.

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October 2, 2017 0 comment
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@The_Fitness_Dietitian

  • LIFE IS HARD! SOMETIMES IT’S EASIER TO GIVE UP OR MAKE AN EXCUSE THEN TO PUSH YOURSELF A LITTLE. SOMETIMES, WE TALK OURSELVES OUT OF THINGS DESPITE OUR BEST INTENTIONS. SOMETIMES WE DO THE VERY THING WE SAID WE WOULDN’T DO AND SELF-SABOTAGE OURSELVES… BUT WHY?!
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In episode 24 on the Leanne Ward Nutrition podcast, I discuss this AND MORE with the wonderful Dr Libby Quinn @thewomenspsychologist 🤩 Dr Libby is a Clinical Psychologist who draws on her 8 years of university training (including a bachelor of psychological science, with honours, and a doctorate in clinical psychology) to assist women of all ages to live a more vibrant life 💖
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In episode 24, Dr Libby and I talk about the various external pressures women face in 2019. We discuss societal pressure for women to succeed. We take a look at how women self-visualise and how that shape's their ego, beliefs and stories. We chat about how it is important for women to know their worth and how to build true confidence rather than superficial confidence. We discuss anxiety, self sabotage and strategies to deal with negative thoughts and emotions. Dr Libby breaks down the components of our brain and the way we think and how this neuroplasticity creates, and can be used to break, habits. Finally, Dr Libby answers listener questions about shame, guilt, forgiveness and body confidence.
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To listen into this incredible podcast (which EVERY female needs to hear), search for “Leanne Ward Nutrition” in your podcast app or on Spotify 🎙 Alternatively, hit the link in my bio and it’ll take you straight there!🤩
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Ps… I am also holding a women’s health and empowerment event in Brisbane in early 2020 and Dr Libby will be there as my special guest! 😍If you are interested in attending, please comment below or send me a message so we can start looking at venues and also comment below the topics you would like to hear us discuss!👇🏼👇🏼
  • ⚡️SAVE THESE delicious peanut butter & coconut protein balls⚡️
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Made with yummy whole food ingredients from my local @thesourcebulkfoods [ad] + protein, healthy fats and fibre to keep you fuller for longer #healthhack 🤓
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Ingredients: 
1/2 cup natural, crunchy peanut butter 
1/2 cup vanilla whey protein powder 
1/4 cup coconut flour 
1/4 cup chia seeds 
2-3 tbsp water .
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Method:
Add all the ingredients except the water into a bowl and stir well to combine. Add the water 1 tbsp at a time and continue to stir the mixture until it starts to come together. Roll into small balls (add a little extra water if they crumble) and store left-overs in the fridge🤤
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❗️Don’t forget to take the time to ‘LIKE” or ‘COMMENT’ if you want to see more EASY recipe posts like these as the posts that get the most “likes” and “comments” are the ones I tend to re-create so if you want more recipe posts, be sure to let me know!🤓👏🏼
  • WANT GAINS? WORKING HARD BUT NOT SEEING RESULTS? CONSTANTLY INJURED?  FINDING IT HARD TO PULL UP BETWEEN WORKOUTS? SCARED OF LIFTING WEIGHTS? 🤷🏻‍♀️ If any of these sound like you, you need to tune into my FREE podcast!🎙
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There are 4 brilliant episodes on strength training, building muscle, injury prevention, manage and recovery with 2 industry experts who provide so much epic value in these FREE podcasts!🤓🎙
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Episodes 29 & 30 on the “Leanne Ward Nutrition” podcast are with exercise physiologist Zenia Wood from @swiftmovementacademy 💪🏼🔥 In the first episode, we discuss the top 5 reasons why you’re not building muscle despite your best efforts. Zenia gives us her expert advice on building lean muscle and why so many people struggle to see the gains they want. In the second episode (episode 30) with Zenia, we discuss weight training for beginners, her top tips to get started with resistance training, common mistakes she sees and how to fix your lifting technique 👏🏼
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Episodes 31 & 32 are with accredited sports dietitian @andrew_hall_dietitian 🤓In part 1 of the 2 part series, Andrew and I discuss the emerging area of nutrition for injury prevention and his evidenced based tips to prevent and recover from injury and illness. We talk about minimising fat gain and muscle loss while injured or sick and how nutrition can assist. We also briefly touch on supplementation (but we discuss it in more detail in the second podcast) 🙌🏼
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In part 2 of the series (episode 32), Andrew and I discuss pre and post workout nutrition (with reference to training fasted vs with fuel on board), supplementation (testing, safety, effectiveness and evidence) with specific reference to protein powder, caffeine, creatine and beetroot. We also chat about how to recover faster between sessions (nothing worse than DOMS), rest day nutrition advice, nutrition tips for training and refuelling the every day athlete🏃🏽‍♀️
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To find my podcast, hit the link in my bio to take you straight there or search for “Leanne Ward Nutrition” in your podcast app or on Spotify 🎙Don’t forget to subscribe so you don’t miss an episode & leave me a positive review if you enjoy the podcast 🤩
  • 🙌🏼EASY, NUTRITIOUS AND TASTY LUNCHES ARE THE BEST!!! 😍 .
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[ad] Today I made an open grain sandwich with kale slaw, avocado, tomato, bean sprouts and chipotle hummus + a tin of the new @johnwestaustralianz Deli Tuna (I used the Rosemary and Sea Salt in Oil) #healthyfood
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This lunch is something I have on repeat and I mix up the different salads I use in it for #guthealth benefits (remember, aiming for 30+ different plants a week is the gold standard for gut health!). This easy and nutritious lunch contained 10 different plants 🙌🏼 .
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I have chosen to collaborate with @johnwestaustralianz to showcase their new Deli Tuna range as tuna is an easy, nourishing and convenient lunch protein source with the added benefits of omega 3’s (healthy fats). The range uses premium, natural and real ingredients which are imperative to making a delicious tasting lunch with minimal effort or expense🙌🏼😍 #DeliTuna #guthealth
  • Ok, it’s inevitable, Christmas time comes with lots of yummy food, parties, drinks and celebrations!🎄 Often, our social calendar is so full we don’t find the time to meal prep or exercise buttttttt don’t completely throw in the towel! There is ALWAYS 30 minutes in your day to care for your body... no matter what your excuse is!
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Choose 1 thing to nail over this Christmas period and keep focusing on that. Get rid of the idea that you either have to be 100% perfect with your diet or completely fall off the wagon. There is room in between! I personally am choosing to focus on two small things this Christmas as I know that having a “perfect” diet simply doesn’t exist, particularly over Christmas and focusing on two small things means that I’ll still feel great about my health and body during the silly season but can also relax a little and enjoy myself (because what’s Christmas without a little vino or dessert!)🧀🥂🍫
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My top tips on staying healthy during the festive season without missing out are now live on my podcast (episode 35!) 🎙🎄If you’d like more motivation and practical tips, tune into my FREE Podcast “Leanne Ward Nutrition”. It has 35 FREE episodes with EXPERT GUESTS on nutrition, health, mindset, emotional eating, habits, routines and gut health! You can search for it in Spotify, Stitcher, Apple podcast or google podcast or in your podcast app. You can also click the link in my bio which will take you right there or you can even listen from my website: www.leanneward.com.au and click on the podcast tab to listen in! 🎙Don’t forget to leave me a positive rating or review if you enjoy it (the ratings mean so much to me!) 🤩💖
  • What’s the one thing I wish I new as a student dietitian or new grad?!?👇🏼👇🏼👇🏼
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Ok it’s not 1 thing, it’s 5 🤪 Firstly, I wish someone told me how important social media was to build a brand, secondly, I wish someone told me how to network online & offer people VALUE without asking for anything in return & thirdly, I wish more experienced dietitians had told me how to diversify my income streams so I wasn’t entirely reliant on clients every day. My fourth point was that I wished someone had taught me how to value my worth & what I should charge online & lastly, I wish someone had shown me how to identify my IDEAL client so I wasn’t trying to appeal to the masses and serve everyone! I can’t go back & change my grad year BUT.. I can help you change yours! 🤭✨
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Are you a student, new grad, or experienced health professional  struggling to grow their social media following or get new clients? I WANT TO HELP! 💖 .
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Due to overwhelming requests, I’ve created an online workshop for students/new grads & experienced health professionals!😍 The webinar has HOURS of content spread across 7 lessons and will focus on social media + creating & scaling an online brand (for ANY health professional - yes dentists, psychologists, exercise physiologists etc). I have over 6 years of experience as a nutritionist & dietitian where I have built an authentic social media following of over a quarter of a million followers! This allowed me to give up my permanent hospital clinical dietitian job earlier this year & achieve my dream of working from home full time & becoming my own boss 🤩 Do you want to learn to grow and scale an online business too whilst charging your worth AND working with your IDEAL client? 😍Click the link in my bio now to find my health professionals webinar! It is the single, best professional development you’ll do ALL year🤭✨
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Ps.. if you are a student, email admin@leanneward.com.au for a discount as I know how tough $ is as a student! 💖
  • ❗️WANT TO LEARN ABOUT GUT HEALTH FROM EXPERTS FOR FREE?
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When was the last time you updated your knowledge & skills in this area? I’m not talking about learning from InStAgRaM InFlUeNcErS who promote supplements and exclusion diets for gUt HeALTh! I am talking about learning from world class experts!🤓
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On my podcast right now, there are 34 FREE episodes & 8 episodes dedicated to GUT HEALTH❗️Podcasts are a brilliant way to update your knowledge & skills & the gut health episodes are some of my favourite as the experts I have had on are INCREDIBLE & you would normally have to pay $$ to hear them speak at national conferences. .
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Episode #33 features the amazing nationally recognised gastroenterologist Dr Sarina Pasricha and we chat about gut health & everything in between including IBS, FODMAPS, leaky gut & gut testing @docsarina .
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Episode #26 features Gut Health Queen Dr Megan Rossi and she brings us the latest gut health research straight from the lab and how to practically apply it to your lifestyle @theguthealthdoctor .
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Episode #18 features myself on a re-post episode I did with the beautiful @kyliecamps about all things gut health & wellbeing. .
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Episode #16 is from the Prebiotic expert herself Kara Landau. She blew my mind with all her knowledge on prebiotics (the natural fuel for your gut!) & easy meal prep tips to hack your #guthealth! @theprebioticdietitian .
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Episodes #9 & #13 are from the gut health guru himself, Dr B. We take a deep dive into what gut health is, mental health, stress, exercise, pre/probiotics & medications for gut health + we answer a tonne of listener questions (you can see why we needed 2 episodes!) @theguthealthmd .
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Episode #8 is one I recorded for you guys with practical tips on bloating including what exactly is bloating, what’s normal, what’s not & what to do about it.
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Episode #4 is another one from me all about the science behind gut health without the BS 🤓
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To access my FREE Podcast “Leanne Ward Nutrition”, search for it in Spotify, your podcast app or click the link in my bio ! Don’t forget to leave me a positive rating or review if you enjoy it (the ratings mean so much to me!) 🤩
  • Saw this on @leahitsines page & had to re-post! Anyone else got these gym feels? 😂😂😂😂😂😂😂😂😂😂 #whyyyyy .
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The podcast Leah & I recorded together is now LIVE - episode #34 so search ‘Leanne Ward Nutrition’ in your podcast app or on Spotify to listen to our chat about “tips & tricks for creating delicious & healthy meals” 🤓🎙🎧 #podcast
  • 🎉GUYSSSSSS… MY GUT HEALTH DISHES ARE AVAILABLE AT @pnutstreetnoodles from tomorrow (Dec 3rd!) 🎉
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As a nutritionist and dietitian, I am a huge believer in nourishing and delicious food! Healthy doesn’t have to be hard, it doesn’t have to be expensive and it doesn’t have to be tasteless. I am proud and honoured to be working with P’Nut to promote my two newly developed #guthealth dishes 🎉💃🏼
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The interest in gut health has exploded worldwide in recent years so it’s only fitting that we focused on two gut nourishing dishes for the menu. Gastrointestinal diseases are on the rise in the western world and more people are suffering from gut complaints than ever before! With P’Nut, I wanted to create two separate gut health dishes to allow people to eat out and not be fearful of dishes and to also eat out and actually choose a delicious tasting meal that will promote optimum gut health! 😁
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The first dish I have created in collaboration with P'Nut Street Noodles is a dish which is “safe” for many people with gut health symptoms to consume. It is low in fermentable carbohydrates (eg. Onion, garlic, beans, asparagus) which can often trigger symptoms, is gluten free, dairy free, nut free and has a vegan option available. This ‘sensitive tummy’ kimchi fried rice with prawns (the front dish) is packed full of nourishing nutrition containing over 4g of fibre, 38g of protein and lots of fresh vegetables. It is appropriate for anyone experiencing gut symptoms or who regularly experiences tummy troubles after eating out✨
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The second dish is a gut nourishing chicken and pineapple stir-fry packed with 6g of fibre, 35g of protein and of course, lots of delicious vegetables, fresh pineapple and ginger. In it, you will also find natural prebiotics to strengthen and nourish your gut such as onion, garlic, spring onion and snow peas. This dish will also be nut free & dairy free ✨
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I do hope you enjoy the new gut health dishes (in store from Dec 3rd - Jan 10) in P’nut QLD restaurants located in Bulimba, Southbank & Windsor in Brisbane & the Sunshine Coast too 🙌🏼💃🏼

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