Schools Out!

It is the last week of Term 1 this week for our student clients at Huntingtower. It’s been a great start to 2019. Some highlights of the term were that my new Thursday Swim squad members entered their first year of highschool and have gotten into the groove of new classes & timetables and have gathered a great team together for our after school class. Also a massive shoutout the “Fun & Fitness” guys and girls who completed their Triathlon last week. Congratulations to the year 9’s who finished their Triathlon last Thusday. Well done to you all for training super hard leading up to the day, you should be very proud of yourselves! Aran, Seth, Nicki, An and Riley your attendance and efforts don’t go unnoticed. Great work!

It’s fair to say the schedules of the students at Huntingtower are jam packed. Not to mention their sporting + family commitments and also ensuring they are getting to their afterschool RIM sessions! An active student = a healthy and happy student. So keep up the efforts and just because school holidays are around the corner does not mean training stops 😉 Holiday program will be running next Monday, Wednesday & Friday at 10:30am from the HSAC gym. If you are keen on this, message us today!

Have a great Easter break HT Students and parents and we look forward to kicking more goals in term 2!

Preggo Workout!

For all the Mums carrying bubs out there – this one is for you! A workout may be the last thing on your mind – but your body will thank you for it. Try this simple at home workout. Listen to your body, take breaks after each set and have water with you. Aim for 3 rounds – enjoy!

20 Calf Raises 

20 Squats 

10 Wall Push Ups 

20 Walking Lunges

Can You Exercise Whilst Pregnant?

When it comes to exercise and pregnancy, there are a lot of Mums out there who may get a little concerned about their health and their babies health. The truth is, is that you are most definitely allowed to continue training whilst you are pregnant. If before becoming pregnant, you were leading an active lifestyle and hitting the gym 3-4 times a week, there is proven evidence that continuing on with your workout routine is beneficial to you and your baby. There is a chance that going complete cold turkey could even be worse for your health. There are lots of articles and old- school myths out there, and you shouldn’t believe everything you read! Not only does training when you’re pregnant help with yours and your babies health, it also plays a major role in helping with your mental health – and that is SO important. 

With the right help and guidance by a trusted fitness professional training whilst pregnant can: 

– Help reduce back pain

– Reduce constipation, bloating and swelling

– Increases energy levels

– Prevent gestational diabetes 

– Lift your mood 

– Improve heart health 

– Boost your confidence and self image

So, yes of course you should exercise when pregnant! Your body will also thank you for it after bub is out 🙂 

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.