I recently went on holiday to beautiful Palm Cove in Queensland and it got me thinking…is a holiday more relaxing if you overeat? Is it possible to go on vacation and return home feeling rejuvenated rather than bloated?
The good news is you CAN enjoy yourself on vacation, it’s all about making smart choices and I filmed this video to outline how to prevent holiday weight gain including a super fast, no equipment workout.
Click here for the video including fast workout!
Eating healthy tropical fruit on my holiday!
2) prepare 2 rectangle baking dishes by greasing with coconut oil & line with baking paper.
3) add quinoa, baking powder and protein powder to blender and combine.
4) add all remaining ingredients (except blueberries) and blend until zucchini is smooth.
5) pour a thin layer of mixture onto bottom of each baking dish, follow with a layer of blueberries (use all the berries spread across the 2 dishes) finish with another even layer of protein bar mix to finish.
6) sprinkle with shredded coconut.
7) bake for 30-45 mins depending on your oven (a skewer will come out clean when cooked).
Preparations for upcoming competitions are in full swing with the Living Beauty Fitness Model Workshop taking place weekly on Saturday’s. Here’s a photo from the most recent workshop.
Great results from Kylie Turci in just 4 weeks following Amelia’s Program!
Cauliflower rice is a great low carbohydrate alternative to starchy carbs for dinner. This veggie is so versatile that you can add a range of different herbs to season and you can adapt to suit any meal you choose to accompany the cauliflower rice.
This blog and video will give you my tips and other healthy recipe ideas. You will be well on your way to increasing your health and wellness, your body looking toned and getting a flat tummy fast!
Tabitha is a Dog Groomer and Handler at Show Dogs. She works full time and travels almost every weekend for dog shows. She is currently training for fitness competitions later this year and has so far experienced great benefits from our healthy body transformation principles. Start YOUR healthy body transformation including meal plan & workouts here.
Cauliflower rice can accompany various dinner and lunch meals.
1. Rinse cauliflower under cool water and pat dry.
(OR Using a food processor to pulse the cauliflower to desired texture).
3. Heat the coconut oil in a skillet over medium heat.
4. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
5. Season with herbs, salt and pepper, and serve.
Place cauliflower in thermomix and blitz for 5 seconds on speed 5 (reverse). Should be rice grain size.
Add 1-1.5L water in bottom of bowl.
Steam for 12 minutes on speed 3, Varoma.
Add seasonings and serve.
The perfect cauliflower rice recipe involves three key steps. Firstly, avoid over cooking or it will become mushy and more like mashed potato. And my other important tips are to serve with other veggies especially greens to give you a variety of nutrients.
– Choose 2 new dinner recipes to try for your week ahead.
– Week day lunches should have 3 veggies, low GI carb source and protein.
– Wash and chop your veggies in advance.
Most people snack after dinner because they’re not satisfied, so try to fill your plate with plenty of veggies at lunch and dinner!
Get a flat tummy fast with Amelia’s healthy recipes!
5 Diet Demons you thought were healthy!
Healthy eating can be confusing, with new diet products promising the magic secret to weight loss. In this blog I give you my top 5 diet demons for women that you thought were healthy. By eliminating or reducing these foods you will shift those stubborn last few kilos.
These are loaded with hidden chemicals, sugar, salt and fillers. Diet and low fat products usually include common stomach irritants such as inulin and flavour enhancers. Skip them and opt for the full fat version instead.
Smoothies are nutrient dense and delicious but watch for calorie overload because when they include coconut oil, ground nuts, protein powder, over ripe fruit and medjool dates – this can be a meal in itself. ALWAYS opt for the small size, not the large or you could be consuming a meal sized calorie intake in just one drink! And, try not to have a protein smoothie in addition to a large meal, as you may be supersizing your calorie intake.
Nuts are healthy but watch your portions sizes as just 100 grams of nuts is approximately 600 calories and that’s way too much!
The beautiful looking bowls are popular but with all the honey, dried fruit, fresh fruit and granola they add up to a huge meal. If you enjoy these have them as a treat and share with a friend.
One or two cups a day before lunch is fine but too much coffee will affect your ability to sleep deeply which is a major key to rejuvenating the body and fat loss.
Recently we have had incredible results from Adelaide fitness competitions and Tegan Olsen became a Bikini Model Professional. As a result of her win she has the opportunity to compete as a Pro in Orlando Florida, USA!
We have worked not just on training and nutrition, but also on stage presence, posing and refining Tegan’s look with the right hair, make up and tan. She also had a beautiful bikini in silver mosaic crystals which was a real show stopper.
At 176cm tall and had beautiful poise and grace on stage. Her body is long and lean with great tone and curves. At 26 years of age she has a long and exciting career ahead of her.
At Living Beauty it is not just a competition, it is a lifetime of wellness that is important.
We spend a great deal of time mentoring our clients during comp prep about balancing life, and the post competition plan is also our key focus.
“For 3 years I’ve trained on and off at gyms doing squats, lunges and ab workouts BUT NEVER before have I been trained the way Amelia trains me!
You can do squats and lunges for years but without proper technique, mind to muscle and a PT who knows what she’s talking about, you won’t get solid results! Having Amelia as my PT is a definite highlight of my week!
I love how Amelia teaches technique and doesn’t just count reps but rather reminds me when to breathe, what muscle to switch on and correct posture to avoid injury. Amelia’s famous quote “Mind to Muscle” I get this now!
My favourite recipe on the Living Beauty 20 week program is the vegetable frittata! Loaded with veggies and my favourite feta cheese!
The biggest change for me was I could eat three good choice carbs a day such as brown rice, quinoa and sweet potato. I always thought ‘carbs’ were bad and only had them twice a week before joining Living Beauty. How wrong was I!
I was very worried that I would constantly crave sugar, BUT I DON’T! My body is receiving all the nutrients it needs and my sugar cravings HAVE GONE!
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Do you need to stop criticising yourself and get motivated again? Read the 5 things I’d tell my younger self including why you get better results NOT exercising every day and why YOU SHOULD indulge in Gelati, chocolate, pizza and other yummy foods you love!!
By exercising at high intensity EVERY DAY you stress your body. It’s far better to have one day on followed by one day off to balance your body. Try yoga or walking and you will get better results as your muscles repair and grow (tone up) at rest, and also rest is also essential for women’s healthy hormones.
2) It’s okay to lose motivation.
Here’s a secret: sometimes I procrastinate before working out and have even sat in the car for 15 mins outside the gym, or worse turned the car around and gone back home! As long as you recognise no one is perfect, you will get over bad days fast and stay on track to achieve your health and fitness goals.
3) Don’t be a slave to perfection.
A workout missed is not the end of the world. Tomorrow is a new day and another opportunity to move! Consistency over years and months is key, and the more you can build resilience to life’s challenges the better your long term health actions will be.
4) Never worry about stretch marks or other imperfections you may have.
If I worried about every little bump, stretch mark or scar, I would never feel good about myself! And in fact I am a 2 x bikini model champion with the INBA (International Natural Bodybuilding) and a multiple times published fitness model.  Looking good leads to feeling good and this will show in your interactions with other people.
We have all done it before, eat one piece of chocolate, and then devour the block! Or have one slice of pizza and eat way too much! If you constantly stress yourself out over what you are eating you will never stop thinking about food and this is a fast way to blow out. Relax and think about an abundance of healthy food filling your plate and your cravings will disappear. 
During April I traveled to Melbourne to compete in the Fit Bikini Model Extravaganza.
I achieved second place among women who were up to 20 years younger than me!
Even if you’re a busy person with work, family & household responsibilities you can make health and fitness a priority.
Get off the Diet Bandwagon Forever!
I am committed to helping others achieve fitness and wellness goals.
How to stay motivated forever.
The exact portions you should be eating to lose body fat and feel energetic.
The toning exercises fitness models swear by.
How to get a flat tummy post baby.
Fat loss is not just one magic thing, rather it is the combination of several aspects to burn fat fast including nutrition, training and mindset. Each person is different because of their training history, experiences with diets, food preferences and intolerances.
Our emotions and mindset towards fat loss is the biggest key as our mind drives our behaviour and attitudes on any health and fitness journey. Identify your key strengths and weaknesses when it comes to committing to training and nutrition plans and work with a coach who will work through any barriers with you so that you can make the experience enjoyable and overcome challenges together.
Our fitness model clients know that fat loss takes time and therefore they typically prepare for a competition for 12 weeks – 20 weeks using the Living Beauty method for fitness model competitions and bikini model competitions in Adelaide and around Australia.
Nutrition plans are tailored for example gluten free fitness model programs and vegetarian fitness meal plans are also prepared to cater for any dietary requirement or preference.
Our fitness models this season will compete in the INBA fitness model competitions, ANB Bikini model competitions and WFF fitness competitions to be held starting in May.
Amelia traveled to Sydney for a photo shoot with GTP Photography. Thanks to Guy for a great shoot.
1. The more muscle you have, the more energy your body uses at rest.
Adding some muscle to your body is a great way to help shed some body fat. The more muscle you have generally the faster your metabolism, and the greater amount of fat you use while resting.
2. You can lose fat and still gain muscle, so you can gain weight but lose fat.
Scales are not the only way to measure your progress. Scales can be demotivating. What your body is made of is of much more significance that what you weigh. I use fortnightly measurements and photos.
I love this one because I’m an ‘outdoor’ type, I love the beach, the pak – anything among nature. Combining being outside with exercise seems to me to be the perfect antidote for our modern, indoor lifestyle.
4. There is no ‘best time’ to exercise.
The real and only best time is whatever works for you – Do it when you can, as often as you can, and make it something you enjoy. I have a baby, a husband, a business, I understand it can be hard to exercise, to fit it all in.Better still do something the whole family can enjoy!
5. Sleep is an important factor in fat burning.
Studies show the more you sleep the more fat you burn.  Studies show 8.5 hours to be the optimum amount of sleep.
In one week I have lost 2 kilos and my abs are popping. Love it!
It’s the first time in three years I have not felt bloated.
I am building both strength and endurance. And I am finding the meal plans easy to follow.
Reviews of Amelia Ricci’s 4 week bikini body guide.
When the year kicks off with fireworks and champagne we are ALL super excited! We set our goals and then enthusiasm drops off as we realise – OMG it’s almost February! Rather than setting crazy goals, stay on track with my super easy tips.
5 easy steps to get fit, sexy & strong in 2016.
Let’s get fit and strong together STRONG is the new skinny!
When you commit to a goal think “I WILL BE MY BEST, I CAN DO THIS”. Don’t think of negative reasons why you won’t achieve it and talk yourself out of it.
Write your goal down and WHY you want to achieve it – read this often.

Remember no matter how great your exercise plan is – No one can do the work for you.
Likewise with meal prep, choose to put fresh food into your body because you feel more energetic!
I have FEAR of FAILURE – just like YOU – but if positivity can outweigh our fears then happiness and success will prevail.
Many of us think that others have it easier in life than we do. I prefer to approach life understanding that we all have struggles. I acknowledge the stress and challenges in life but choose relaxation strategies like Yoga.
Marguerita Costa created the body tone she desired and achieved her goal of stepping on stage as a bikini model.
I completed the Living Beauty competition program and achieved my dream to step on stage as a bikini model. After the competition I started the 4 week bikini body program and loved the results it gave me for the long term. Amelia provides a variety of different meal options along with tasty recipes that you can never get sick of. The training program is easy to follow, well-structured and has allowed me to feel leaner, stronger and more confident in my body.
Marguerita studies Dental Hygiene and also has a job plus family commitments. She found the program easy to follow due to the structure of the meals being easy to eat at breaks and workouts were able to be done before or after work.
Knowledge is power when you want to stay motivated.  Read my articles in Oxygen Magazine.
Find out how to get flat abs with Pilates as I present a new workout sequence that will work magic on your core. Full article here.
Read about finding balance when competing and the one person who means to most to me when I am up on stage at a bikini competition. Full article here.
This month’s edition of Oxygen Magazine Australia is now at newsagents. Grab your copy or subscribe.
Click for your free workout.
We are running workshops and posing classes for fitness models, catering from beginners to those who have competed before – join us for a 6 week course in Adelaide. Click to get the info flyer.
We all need to stop waiting for the perfect time to change our habits – the perfect time is now!
My Christmas day: Wake up and eat breakfast Fitness Model Pancakes, followed by a walk with my husband and baby son Orlando either around my local area or at the beach. I might throw in some stair runs, push ups or tricep dips.
During lunch and dinner I will eat with awareness and will try a little bit of most dishes including dessert. As long as I eat until satisfied but not overly full I feel great.
I have food intolerance’s (wheat, gluten, dairy, FODMAPS) and therefore I choose the foods that don’t aggravate. I certainly don’t deprive myself or eat like a bird. Christmas Day is fun to socialise and share foods with loved ones.
I love making my raw avocado lime pie. I don’t emphasise how healthy it is …I simply place it on the table for people to try!
The silly season is one time of the year to relax, and spend time with family and friends. Eat the foods you enjoy in moderation. But just remember balance! It’s perfectly OK to have some Christmas Pudding, but perhaps offset by eating little less creamy pasta and more veggies.
Ensure you stay hydrated. Not only due to the Aussie heat, but also to combat that bloated feeling. As you will enjoy foods that may not normally be on your plan, you may feel bloated. Drink adequate water to also offset those sneaky wines!
Stick to your normal training schedule. You will feel so much better and less guilty if you train as per normal. If anything, use the extra food to set personal bests in the gym or beating your run time.
Latest Oxygen Magazine Australia – Amelia’s Yoga and Pilates Workouts!
Find out how to get flat abs and feel amazing.
A great way to start the new years is with my Yoga and Wellness Program. within 2 days you will feel amazing and with smoothies soups and sweet treats you will never go hungry. Not to mention the easy to follow yoga sequence is suitable for beginners who have never done yoga before.
Body transformations, love them or hate them, these photos flood Instagram promising a hot bikini body. The shocking truth is many people revert back to old habits AFTER the program and stack ALL the kilos back on!
At Living Beauty Fitness we work differently and our clients maintain their results. How?
Sustainable lifestyle program with NO starvation diets.
Weight training programs are designed for individuals – catering to all levels and any pre-existing injury is managed.
Smart training designed to elevate metabolism for hours after the workout.
Meal plans contain delicious recipes that are so yummy you won’t believe they are healthy.
Coaches (Amelia and Gemma) with over 20 years Fitness Australia qualifications and experience who really CARE.
My story is one that I am sure many people can identify with. For the first 34 years of my life, I was always overweight – and I don’t mean by a couple of kilograms. I mean by at least 27kgs!
I had reached my all-time heaviest of 87kgs and I decided I had had enough. I was tired of feeling unhealthy, sluggish, bloated, negative and depressed. I was always tired and felt like I was dragging myself around and was always getting sick. The worst part – I had NO self-esteem, self-confidence or sense of worth!
In 2013, even after having lost some weight and weighing 70kgs, I decided to set myself some serious goals and enter my first Bikini Competition. I had entered multiple 12 week challenges at my previous gym, losing a couple of kilos only to then put them back on and then some.
I started researching some coaches. I wanted a coach that provided me with a personalised training and nutrition program, with no pills, potions, gimmicks and artificial “quick-fixes”.
Someone to guide me not only through the process, but most importantly, provide me with post-comp support.
I also wanted a program where I could eat a variety of food, not be starved and have to train ridiculous amounts of hours per day as I have a full time job.
Fast forward to my third competition and I have never been happier with my results, the support I have received through Living Beauty and friends that I have made but most of all, the feeling of great health and wellbeing.
Just recently, I competed at the Fit Bikini Extravaganza in the Gold Coast organised by Amelia. My trip to the Gold Coast was an amazing experience! I not only got to do a photo shoot with Dallas Olsen at Oxygen Magazine headquarters, but got to meet Lindy Olsen and the team at Oxygen!
Best of all, I got to share this experience with my Living Beauty coach and three of my Living Beauty sisters! Words cannot describe just how amazing and surreal it all was! I grew so much on a personal, emotional and spiritual level and I am forever grateful to Amelia and my Living Beauty family for their continual support and guidance.
Jo Bezzina – Living Beauty Transformation.
• Skills, tools and strategies that have helped me in so many other parts of my life.
The best advice I can give anyone is this – if you have been struggling with feeling unhealthy and unfit and unsupported, Living Beauty will change your life! It did mine and I will be forever grateful to Living Beauty for how they have helped me transform, not only physically but mentally and emotionally!
This was an AMAZING year for Elle! Already a Bikini Model Champion (and training with Living Beauty for 3 years) Elle placed 1st in the 2015 Miss International Fit Bikini Model Extravaganza and also competed at the ANB Fitness Model competition placing third two weeks earlier.
We were thrilled for Elle to win the competition after years of hard work transforming her body!
Advice from Elle: You don’t need to spend hours in the gym to achieve a bikini body.
You need good nutrition, to be active daily, adequate rest…. And some patience.
Looking at yourself in the mirror or jumping on the scales at the end of the week and throwing the towel in because you haven’t seen HUGE changes yet is only going to put you back at square one.
Fad diets or starving yourself is not going to get you long term results, or be a sustainable lifestyle.
You can achieve a healthy bikini body without all this. You don’t need to be hungry all the time, keep starting over or keep handing out your hard earned cash. You just need to follow sensible training and eating … And stick to it.
I set myself a goal post baby to shape up the healthy way and set an example for my clients that you do not have to rush it or resort to drastic measures. I lost 25 kilos to step on stage and felt amazing on stage.
Christie Rozalikis – Photo Shoot Goal complete!
Fit Bikini Model Event was a great experience and congratulations to all for such a fun and rewarding trip.
Christie, Amelia, Elle and Jo at the competition.
Want to get Fit with Amelia?
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Client Results – Stunning Fitness Competitions in Adelaide!
Living Beauty had great success and hard work paid off for our clients!
Do you want help to change your lifestyle?
Premium Banker, Miroslava succeeds in the fast paced Sydney corporate world.
I have just completed Living Beauty 12 week program and feel amazing – plus I can fit into my ‘skinny’ leather trousers again! Hence this picture.
My life is pretty hectic, working in Finance in Sydney Martin Place. My week is jam packed with client/board meetings all days/different locations, endless client lunches, drinks, treats. I was running on empty and fueling up on sugar.
1. Tailored designed – like a couture dress, to my schedule, my fitness level, my communication preference – via email.
2. Amelia has 20 yrs of experience and is an expert in her field who you can trust for results you are after.
5. Weekly emails are extremely motivating, to the point and she addresses my concerns in a non-bullying way – but she is straight up tough.
I am going to explain exactly what I eat in the weeks leading up to my competition. Now keep in mind I am also training intensely.
Most important supplement – WATER!
Breakfast – Protein Pancakes from 4 week Bikini Body book (plain NO toppings when preparing for a competition).
I actually love this meal and eat it all year round!
Please Note: I eat many different types of vegetables and this is the most important factor to stay healthy. Each meal has a minimum of 3 metric cups of green vegetables.
Every client is different and for competition training no client has the same plan.
