9 months in 9 months out!

OMG look how big my preggo belly was!!

Wow! I can finally say that I’ve made it! 9 months in and 9 months out! What a long, drawn out process of getting back into shape! OMG 🙁 I’m not there yet, but I’m a hell of a lot smaller than I was at 6 weeks post-partum, and not to mention bowling ball preggo! Check out that belly! Whoah BABY! As of this month, I’m starting to fit back into “normal” clothes and am proud to report I am only about 1kg off my pre-baby weight, and 4kg off my wedding weight. I reckon after 12months out (and by that I mean Charlie out), I’ll finally be able to say I’m back to my old self 🙂

I’m not going to sugar coat it and say the weight has dropped off easily – it hasn’t. It’s been a slow, consistent, focused approach. I’ve made a conscious decision to do it that way for the following reasons:

  • Avoid injury – after pregnancy, joints, muscles & tendons are lax; flexibility is crap – going in full pelt would equal injury and delay results further
  • Avoid stretch marks – we can all go and eat 500 calories, drink green juice and magically drop 10kg in 2 weeks, but once you get loose skin and stretch marks there isn’t much you can do about it – so I chose to shrink steadily.
  • Balance! I’ve got 2 businesses to run, first aid to lecture and a baby to cuddle – life is hectic, I’m not a Kardahsian, I can’t train 3X per day and I don’t have a live in chef.
  • Fitness and health outweighs aesthetics – now I’m massively focused on looking better and feeling better and fitting into my wardrobe BUT the feeling of getting back in and doing chins up, heavy deadlifts and just being fit is important to me. I still haven’t been able to start running or do much impact cardio as I’m all out of whack in the left hip (from carrying a buddha 12kg baby around) and this is a goal for the next 3 months
Core finally pulling back into place 🙂

I’m part of several mums groups on FB and one of the most common things I see posted is about losing the baby weight, regaining fitness and feeling better. Because of this, I’ve listed my 10 top tips for shifting it quick and getting back on your feet:

  1. Be consistent – you need to train 3-6 times per week, some weeks will be more because of #life but on weeks when you can bang out more sessions – DO IT!
  2. The sessions don’t need to be long – 20min-45min is ample – it’s about quality and consistency NOT time quantity
  3. Have an aim for each session – will you sweat for the whole time? Are you going to go slower and work on strength?
  4. Lift weights – they will change your shape and make you feel so much leaner
  5. Don’t do stuff if your body isn’t ready for – as I mentioned before, I can’t run at the moment. It pulls through left hip and doesn’t feel right, especially as I’m still heavy (for me)
  6. DIET is key – you need to be eating clean for 5 days out of 7. If you’re stuffing your face with cupcakes you will not get results
  7. Focus on fitness and the rest will come – you will get fit before you get fantastic if you’re training properly
  8. BE PATIENT – all of a sudden you’ll just turn a corner, if you train 5X per week, eat clean 5 days per week – it will happen, have faith.
  9. Give yourself realistic deadlines – I’m giving myself another 3 months to lose 3-4kg. This is achievable and will ensure that it stay off
  10. Make it a lifestyle change and lead by example – bubs will see you exercising, involve them, they love it!
My bubba boy <3

Consistency Over Intensity

As human beings we should realise how important it is to understand that the road to success, no matter what the goal, is a rocky and sometimes tough one. There will be bumps, obstacles, and tripping over once or 100 times, but as long as you never stop MOVING FORWARD, you’re making progress and things will always turn around. You may not see results day, week to week, or even month to month, but with persistence and perseverance – progress is inevitable.

Consistency isn’t pretty, consistency isn’t exciting and consistency sure as heck isn’t easy. But consistency is what get results. Exercise is a great example of why consistency beats intensity. So say it’s your first session back after having few months off, you head into a HIIT session and put yourself through the most intense workout you’ve ever endured. You gave it 110% and you’re exhausted. But getting home, you take your shirt off and nothing, you look exactly the same as before your workout. So you decide to stick with it and do it all again the next day and again no signs of any progress. By repeating this process for a few weeks surely you’d be able to see some results? No. Maybe you think to yourself exercise must not work for you (although deep down you know it does). What is wrong with this logic?

Exercise, like most things in life takes TIME and CONSISTENCY to reap rewards. So take these 2 points and apply it to all areas of life, not just the gym.

  1. Intensity isn’t the answer. It’s consistency that gets us to where we want to be, whether it is in the gym, in the workplace, in school and anywhere else in life.
  2. Don’t give up when you don’t see progress. Change takes time and its imperative that you have faith, stay the course and keep grinding.

“It’s not about intensity, it’s about consistency…. If all you do is go to the dentist twice a year, your teeth will fall out. You have to brush your teeth twice a day for 2 minutes….” – Simon Sinek.

Bad days don’t define us. It’s what we do in response to those days. What defines us is what we do day-in and day-out. It’s our action over time. It’s definitely easier said than done, so here are some helpful tips for shaking off a bad day.

  • Growth, change and results take time. Understanding this can help put a bad day into perspective . We are defined over the course of an entire lifetime. Don’t let a few bad days, weeks or months hold you down.
  • Believe in what you’re doing. If you truly believe that what you’re striving for is worth while – COMMIT YOURSELF AND STAY THE COURSE. Always trust the process.
  • We really only have control over 2 things in life: Attitude and effort. Wake up each morning knowing that you get to make a conscious decision about your attitude and effort. Choose to have a good day. Choose to see the best in people. Choose to run the day and give your absolute best effort to everything you do.
  • Use your support system. Asking for help is OK. There is no issue too big or too small, have no shame and don’t feel like you are along because you’re not.

Consistency is comforting – people who are consistent are dependable and people like that. Beneath the surface, it becomes obvious that being consistent encompasses host of other admirable traits such as effort, commitment, dedication, accountability and perseverance just to name a few. This will not only earn you results but it will also earn you trust and respect. Being consistent is effective, admirable and as about straightforward as it gets as long as you’re willing to put in the work.

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!” – Sylvester Stallone, Rocky Balboa.

At Home Workout!

Here is a workout we’ve written for you that you don’t need any equipment for. If you’ve got a handy 30-40 minutes on your weekend bumming around at home, this I one will get the heart racing and body sweating for sure 🙂

Make sure you have at least a minute or two to recover between the Tabata’s and let us know how you go!

EQUIPMENT: Body weight, timer on phone. 20:10 X8

TABATA 1. Single Leg Bench Step ups 8 ROUNDS ON LEFT LEG!

TABATA 2. Single Leg Bench Step ups 8 ROUNDS ON RIGHT LEG!

TABATA 3. Switches

TABATA 4. Bench Push ups/Tricep Dips. (Round 1 – 4 = Push ups / Round 5-8=Dips)

TABATA 5. Split Lunge Jump. (Round 1 – 4 Left Leg forward round 5 – 8 Right Leg forward)

TABATA 6. Mountain Climbers round 1 – 8

4 Tips to Reduce Bloating

Bloating is so common, and it can be an embarrassing thing to talk about and you may wonder what can reduce bloating. There  are a few different causes of bloating with means that some remedies can be more effective than others. In this blog we’re going to give you some simple tips you can make to help banish bloat!

See the source image

  1. Sleep. Getting a good amount of sleep (8 is great) can help normal bowel movement. Sleep can also reduce your stress levels, which can also upset the balance on your gut.
  2. Staying Hydrated. When your body is not hydrated, it will hold on to the water it does have (this is known as water retention), which is similar to bloating. Make sure you get plenty of fluids to help hydrate your bodys cells but also because water can aid digestion.
  3. Get Moving. When you’re bloated, get active. This keeps fluid moving through your body and can also gases further through your system, helping to stop bloating.
  4. Eat Fermented Foods. Kimchi, miso and sauerkraut are fermented foods which contain probiotics. These foods can help balance the bacteria in your gut, releasing enzymes which break down food and make it easier to pass waste through.

 

Mini Challenge Timed Drill

This is a body weight workout which means you will not need equipment, or a gym. Find yourself a nice park or outdoor area to complete the workout. There is no right or wrong time to get this completed by, and your only competition is YOU! Let us know how you go and make sure to record your time down!

Image result for plank taps

  • Squat Jump + Plank Taps (x30/30, x20/20, x10/10)
  • Wall Sit 1 min 
  • V Sit- up + Star Jumps (x30/30, x20/20, x10/10)
  • Plank 1 min 
  • Push Ups + Dips (x30/30, x20/20, x10/10)
  • Push Up Hold 30 sec 
  • Mountain Climbers + Lunge Jumps (x30/30, x20/20, x10/10)
  • Pulse Squat 1 min 
  • Switches + High Knees (x30/30, x20/20, x10/10)
  • Prone Get Ups 1 min

How Heavy Should You Be Lifting?

Do you know how heavy you should be lifting?

Lifting weights are SO good for us in the sense that they make us look toned up and overall stronger. But if you are wondering how much weight you should really be lifting, and if lifting the heaviest weight you can possibly lift is the most beneficial – you may be wrong! A moderately heavy weight is all you need to see great results from your workouts.

When you lower the weight, you increase the reps to increase the intensity of the exercise. Rather than using a heavy weight that you can only do 1-12 res with, use a moderate or lighter weight to increase the number of times you can lift/ move it with GOOD form.

Let’s talk goals…..

Depending on your goal, either wanting to tone and burn body fat, or shred and grow your muscles, the weight amount can affect how fast you get there… To grow muscles fast, lifting a heavy weight will put your muscles under more stress and tear the muscle fibers. When muscles tear, this is when they can repair and grow in strength and size. In saying this, heavy weights is not the only way to tear and stress muscles for growth. A lighter weight can still be effective if used the right way, by performing higher rep numbers to fatigue the muscle. When wanting to shred fat from the body, it’s good to incorporate weight training with cardio, so lower weights and more reps will get you moving for longer, prolonging your burn time.

Choose what style of workout works for you…but maybe stick to weights. Studies show that using weights that are lighter and performing more reps will have a very similar effect as lifting heavy at lower reps.

Heavy lifting: 75-90% of our 1RM (one repetition maximum – the most you can lift safely in one move).

Moderate to light lifting: 30-50% of our 1RM

Lifting lighter weights allows the muscle to become fatigued over time, while fully engaging the muscle.Both ways of lifting weights are effective in increasing lean muscle, so don’t be too worried about which one you choose, it’s more about what type of training you prefer, whether it’s a quick low rep high weight session, or a longer high rep lower weight session.

Cardio Workout

Feeling sluggish after the Christmas break? Nothing like a cardio drill to fix that problem for you 🙂 

  • 1Km Jog around oval or street
  • 50 Mountain Climbers
  • 15 Jump Squats
  • 50 Switches
  • 15 Push Ups
  • 50 High Knees
  • 15 Crunches
  • 1 Min Skipping OR if no rope Butt Kicks

Repeat 1 or 2 times. Remember to listen to your body, if you are feeling pain at any time throughout your workout stop immediately.

Keeping on Track with Your Fitness Goals

Staying committed to an exercise regimen is hard work. There’s no way around that. These 5 tips may help you design a routine that you will want to stick to 🙂

PUSH YOURSELF!

When it comes to personal fitness, you are the biggest factor in the success of your program. Ultimately, you are the one who decides to book into class or run that extra kilometre. As you begin a new routine, being your own cheerleader will go a long way in making your desires results a reality!

KEEP TRACK OF YOUR PROGRESS – A JOURNAL

When you think about exercising, journaling probably isn’t the first thing that comes to mind. However, recording your progress in an important place will make a huge difference as you develop your routine. Whether you choose a physical notebook, an app, spreadsheet, a monthly calendar giving yourself a place to record your exercise will help you keep every week productive—and be a great way to reflect on how far you’ve come! 

REWARD YOURSELF

 Set a goal for yourself and choose a reward you get once you meet that goal. It doesn’t really matter what you set as your reward, but try to choose non food-related rewards, like a massage, a new outfit or a movie. Whether your goal is to lose weight, lift a certain weight, or exercise consistently for a period of time, knowing you have a new outfit, trip or treat at the end can do wonders to get you there!

VARIETY

People who are new to a fitness routine often burn out after their first few weeks because their workouts start becoming boring. Mixing different workouts will keep your mind and your muscles engaged! Try a variety of exercises as a great way to discover things you enjoy, which will ultimately help keep you motivated and having more fun each time you hit the gym. 

GET SOCIAL

Whether you’re a chatterbox or prefer a solo exercise sesh, there are plenty of ways to involve others to help keep you motivated. Distance running to weightlifting, chances are someone in your area enjoys the same type of exercise and would be thrilled to buddy up!If you aren’t interested in having a gym buddy, but still want a sense of community, online communities like RIMs FB groups are great and you can chat about progress with other clients with that same sense of support.

How To Stay Active Over The Xmas Break

1. Slip into a pair of runners! No matter what you’re doing whether it’s wrapping presents or cooking a feast theres always an opportunity to get moving – so while you’re waiting for your food to cook you can head out the door for walk/ jog.You can park further away and walk to your destination if you’re doing some Christmas shopping too.

2. Take the stairs. Don’t be lazy and just freaking do it. There’s nothing to lose but the calories!

3. Download a running/ fitness App. Working out with your mobile device or watching a video may help you get moving. Download videos and apps that will inspire you.

4. Find trails and tracks before you go travelling. This is great way to stay active on your holidays. Not only are hikes/ walks with a friend good for your physical health but also your mental and social well being.

5. Download some good tunes! Music always gets me going no matter what mood I’m in, I always turn to music to either lift my mood, get me pumped for a workout or any sort of occasion! I’ve got a playlist for every mood. If it’s YouTube, Spotify or iTunes store that tickles your fancy – get onto it!

6. Cleaning your house. Set aside a few hours to clean out the garage, your car, your room or whatever it may be – and REALLY clean it. Bending, squatting, running up and down stairs, standing while folding and putting away laundry etc all burns calories. Get workouts the old fashioned way.

7. Look for a holiday fun run. There are some fun runs that are held over the holidays which don’t cost a lot of money and are open to everyone of all fitness levels. Invite your family and friends and plan an outing with coffee or a meal together afterwards. You will feel better physically and mentally.

8. Build activity into family visits and outings. Encourage your guests to bring workout clothes suitable for walking, so you can get our for a family walk instead of diving head first into the leftovers.

10 Healthier Ways to Satifsy Your Craving For Sweets

If you’re someone who craves something sweet after dinner – don’t worry you aren’t alone. We all know that whatever may satisfy out sweet tooth isn’t going to be super healthy for you. Though these snacks contain sugar – they are lower sugar options that offer something beneficial whether it be a superfood (like strawberries or grapes) or additional nutrients like fiber or protein. Here are 10 less guilty ways to indulge any sweet tooth 🙂

  1. Frozen Chocolate Banana. This is the perfect frozen sweet treat with some extra nutritional punch! Bananas are a great source of Vitamin C and B6 and are also packed with fiber and potassium. Peel a banana and freeze it. Once solid, take out and roll in melted DARK chocolate, while the chocolate is still melty, roll in whichever crunchhy topping you like – nuts or granola all work well. Return to freezer until the chocolate is set (at least an hour)!
  2. Chocolate- Dipped Strawberry. Dip and let it set in the fridge until the chocolate coating has hardened 🙂 YUM!
  3. Yogurt Parfait. Top 1 cup Greek yoghurt (plain or vanilla) with your choice of toppings: crumbled graham crackers or granola, nuts, and fruit are all healthy choices. Add some shaved chocolate if you must!
  4. Fresh Fruit. Can’t get more simple than this. Any piece of fresh fruit should offer enough natural sugar to fill those cravings. Plus, it’s definitely the healthiest choice and you get added nutrients and fiber!
  5. Dark Chocolate. Sorry, friends—not any old chocolate bar will send you to healthful heaven. But dark chocolate (think more than 70 percent cacao), which lacks all the added fat and sugar of classic milk chocolate, can actually be a healthy treat in moderation. Dark chocolate is packed with antioxidants and can even help regulate levels of the stress hormone, cortisol.
  6. Smoothie. It’s easy to find an easy, healthy smoothie recipe for breakfast, a snack, or dessert. 
  7. Mocha Coffee. This is the perfect way to get a kick of caffeine and a serving of dark chocolate all at once. Opt for low-fat milk and stick to a small size to keep the calorie count low
  8. Cereal and Milk. You can make this one as healthy or unhealthy as you like. Opt for a high-fiber, whole-grain cereal if you’re going the healthy route and sweeten with a bit of honey or cinnamon. Of course, if you feel like going the “naughtier” route, there’s always chocolate coco pop chex.
  9. Sorbet. Especially during warmer months, keeping a pint of healthy homemade sorbet on hand is the perfect way to fill sugar cravings without overdoing it on the white stuff.
  10. Peanut Butter and Chocolate Pretzels. A little salty sweet combo can cure those sugary cravings. Microwave 1 square of dark chocolate and 1 teaspoon natural peanut butter until melted, and dip 1 large or 10 mini pretzel rods.

There you have it! No more excuses after these 10 delicious options. Now its your turn to try!