FitMUM of the Month Transformation

I love a transformation story and this is a great one……

For those that don’t receive our FitM.U.M & IronDAD monthly newsletter (which you can sign up for here), I am featuring a FitM.U.M of the month in each edition. I would love to introduce you to this months FitM.U.M Emma. Please read her story as I believe it will resonate with others and hopefully inspire you. It has taken a lot for Emma to put herself out there, this is a big part of her journey and I am so proud of how far she has come!! Please show her the respect, encouragement and FitMummy love that she absolutely deserves! Let’s hear from Emma about her health and fitness journey so far….

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“My name is Emma and I have been training with Kelly for about 3 months now. As a mum to two young girls (3yo and 1yo) I found myself to be in a bit of a rut while on my last lot of maternity leave. I was lacking energy and in turn lacking motivation to do any exercise and was eating pretty poorly. I was also struggling to accept my post pregnancy body which resulted in a degree of social anxiety and isolation. After realising I needed to do something for myself I treated myself to a bit of a shopping spree and commenced training with Kelly. I started with two PT sessions a week, where I was put through my paces, constantly challenged by Kelly and supported by my 1yo daughter! After two months I returned to work (as a school teacher) and have cut back to 1 PT session a week, with the aim to also get to 1 group class a week. Kelly also encouraged me to join the FitM.U.M 12 Week Challenge, which I did and it has helped keep me accountable.

Reflecting upon the last 3 months, I’m amazed and very proud of the changes I have seen in myself. Obviously with the amount of training I have been doing the physical benefits have been many. I have lost some weight, feel stronger and more importantly have much more energy to get through each day (which is vital at times when running on limited sleep). Kelly has also helped me assess and modify my eating habits. I’m now more aware of what I am and should be eating and can honestly say I feel much better for it. However for me the most important changes I have experienced are the psychological ones. I am much more pleasant to be around, have a lot more confidence in myself and am far more patient with my loved ones. Kelly has taught me the importance of looking after myself and not feeling guilty about it, making small achievable changes so as to not set myself up for failure and to enjoy the challenge of training (which I do…..most of the time)”

 

I love nothing more than seeing my FitMummies become happier, healthier and prioritising their health and fitness! It is the most rewarding part of what I do and I will never get tired of it. I hope you loved reading Emma’s story and maybe it resonated with you or gave you a little spark of motivation and inspiration to start your journey or to keep going…. you are most definitely worth it!

Kel xx

Adelaide City-Bay 2016 – Let’s get there together!

ARE YOU COMMITTED TO PARTICIPATING IN THE CITY-BAY THIS YEAR?

If so, then I have created a training program and team that will help you walk/run a new PB!! If you have been thinking about doing the City-Bay, there is no better time than now to give it a go!

Myself and my husband, IronDAD, have competed in this awesome local Adelaide event many times and we have combined our experience and knowledge and teamed up with other awesome local businesses to put together this training program and package for you.

What is included in the City-Bay training package:

  • FitM.U.M Active wear Singlet *picture below
  • 10 week periodised running (and walking) program (Beginner, Intermediate & Advanced)
  • 10 week running specific strength training program (no equipment needed)
  • Weekly Sunday Running Group sessions along the western suburbs coast. The first running group session will be Sunday 17th July, meeting at West Beach Surf Lifesaving Club at 7:30am)
  • Group Parkrun 5km run (West Beach) and social coffee catch up in week 2 (Sat 23rd July) and week 9 (Sat 10th Sept) – please see link for parkrun info and free registration – here
  • A group catch up at the end of the City to Bay event (in Glenelg… details provided closer to race date)
  • BSc Green Tea TX10 Probiotic Fat Burner Sachet
  • Run Stop Shop ‘Buy 1 get 1 free’ training apparel offer
  • Running Injury Prevention and Stretching Information Handouts from Aspire Physiotherapy SA
  • Email support, information and motivation during the 10 weeks leading up to the big event

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The total cost for the FitM.U.M training package is $35. Please note, this does not include your City to Bay event running/walking registration (this needs to be done separately through here)

What do I need to do now to register?

  • To confirm your registration, please go to

HERE

You can purchase through Gumroad and you will be automatically sent an email which you can either open the download through the app directly on your mobile device or you can download the file to your computer via the link provided in the original email.
*Please double check your email address as this is where your download file will be sent.

I look forward to having you part of the inaugural FitM.U.M City-Bay team and helping you smash your goals!!

Kel
xx

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Local Fitness Destinations Adelaide – Part 1

Fitness Enthusiast? Outdoor exerciser? Looking for great workout locations to mix up your routine? In the Adelaide area? This series of upcoming blog posts is for you and this is the first of my ‘local fitness destinations’ around Adelaide, South Australia. Hopefully it will help you find a new fitness spot to add to your workout adventures.  I also love hearing from others, so if you have a great location that you enjoy training at… please let me know at fitmumsa@gmail.com and I would be more than happy to feature it.

I am dedicating part 1 to the Seacliff Ramps and Stairs. Seacliff is a picturesque beachside suburb (16.8km from the Adelaide CBD, approximately 27 min drive) and the ramps and stairs are located just off the main Esplanade at the Seacliff Yacht Club. This is already quite a popular cardio workout destination so it can get quite busy at popular times. It will certainly get the heart pumping and the calories burning! There is a set of ramps and a set of separate stairs which are both great for either walkers or runners. They are an achievable length (not too long but definitely long enough to get a great workout when you do multiple repetitions). If you are a serious exerciser and like competition you might like to time yourself each time you do it and try to beat your times. Alternatively, it’s a great workout to do with a group of friends. There are benches and seats at the top of the ramps which are great for a little rest between rounds or you can use them for added exercise and do a set of dips, bench pushups, step ups in between your ramp sets!!).

This location ticks many boxes:

  • Easy to find
  • Plenty of parking
  • Suitable for all fitness levels (just vary how hard you go or do more or less laps and try to improve each time)
  • Family friendly (you can even push the pram up the ramps in the not so busy times if you dare – this will really get you working)
  • It is an all round, cardio and strength workout so it is great if you are time poor and only have a short amount of time to fit in a workout
  • Enjoy the great outdoors and fresh air

This is one location I love training at and have done FitM.U.M group sessions here before. Please subscribe to my newsletter here to find out about any upcoming group workout events!

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Go and hit the trails! Enjoy xx

 

Bupa Blog Awards Nomination

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So many things have been happening lately and sometimes you just feel like you are really on a roll. I have been putting a lot of time into working ‘on’ my business, I am extremely energised and driven to build my brand and put myself out there and grow!

This week I was extremely excited and proud to receive an email informing me that I have been nominated in the National 2016 Bupa Blog Awards. Little old me, a wife, mummy of 2 and small business owner who just happens to be extremely passionate about helping women prioritise their own health and fitness and making time for themselves. Two years ago I took the huge step to turn my passion and dream into reality and launch FitM.U.M (My Ultimate Motivation), I love what I do beyond words and I still have so much I want to do to build and grow. 

I am lucky to train amazing women everyday both ‘in real life’ and online and those that know me know that I am passionate and driven to help them reach their goals and be the best that they can be (and we have fun and a laugh along the way!)

Today I choose to be proud and realise how far I have come both personally and professionally. I have always said if I could make a difference to one person and the way they feel about themselves, I would be extremely happy….. maybe I am doing just that and also building a kick ass little community of amazing women along the way!

 

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You can find out more about the Bupa Blog Awards here

Wish me luck as I feel as if this is a very exciting opportunity through an extremely reputable company who place high priority on health and wellness in Australia.

Kel xx

Don’t give up on yourself – small steps can have the biggest impact

 

This is information I think lots of women need to hear…… I work on a lot of mindset issues with my clients. It is as important as the physical training and if you can get your body and mind in the best possible shape you will be much happier and more likely to continue reaching your goals. In early May I launched my very first FitM.U.M 12 week online fitness challenge. It started from talking to my clients who always dread winter weight gain and feeling sluggish and unhealthy. They were actually just expecting that it was going to happen every year and all the hard work that they had put in and the results they had achieved over summer would be undone and so continued the cycle, year in and year out. I started to hear this more and more and realised how common it was. I loved the idea of starting a group/community to help keep people accountable in the lead up to winter. I put the call out to gauge interest and I was blown away with the interest and knew it was something I had to do. That was when my 12 week pre-winter accountability challenge was born. We are now just over half way through this challenge and everyone is doing great and have really encouraged each other to stay on track. The thing I have noticed the most during this challenge is that everyone goes through the same feelings. It is never easy for anyone and at different times we will all experience low motivation and ‘fall off the wagon’. If you are reading this and are currently feeling this way then it is important to know that you are certainly not alone and it does not mean the end of your journey. Perhaps you are not currently feeling this way, which is awesome, but I bet you can think of a time that you have felt this way.

No matter how good your intentions are when you set your goals and begin your health and fitness journey, there will more than likely come a time that you will start to feel a slump in motivation and the initial enthusiasm can seem to wear off and it starts to feel a bit ‘too hard’. This is the time that you need to refocus and remember the reasons why you started. How did you feel before you decided to commit to working on yourself and your health and wellness? What are your goals? What is your motivation? If you are feeling like it is becoming harder to maintain everything, you need to break down your goals again and go back to basics. I tell all of my clients that it is important to choose one main area to focus on and take small steps. You need to crawl before you can run and often things get overwhelming when you try and do too much and the slightest hiccup will get you off track.

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Instead of trying to have the cleanest diet in the world (which can become overwhelming and hard to maintain when life gets stressful and busy) you should choose one main area of your diet that you feel needs some work (eg. reducing processed carbohydrates, cutting out soft drink, decreasing added artificial sugars etc). Stick with that until you feel like you have got it under control and then add a new mini goal. Small goals which you can achieve and continue to maintain. Do not try to change your entire lifestyle in a few weeks because if it gets hard you are more likely to throw in the towel and let go off all of the progress you have already made. Take a deep breath, reassess where you are at and how far you have come and just simply start again.

There is a big difference between a set back and failure!!

➕Slip ups, distractions, busyness, eating the wrong foods, lack of motivation, particularly bad period week, not exercising for a few days, injuries…. They are all just setbacks and are overcome the minute you decide to put your head down and bum up and get going again!! They do not define your long term goal.

✖The only failure is if you decide that your health, fitness & wellbeing was not worth the effort and you quit completely!! 
You have all come to far to let that happen! Do not give up on yourself……You are capable of more than you know ~ Believe in yourself!

Kel xx

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One small step… one giant leap (our life with FPIES)

This blog post has been a long time coming but I feel like now is the right time because it is a positive story rather than a negative one about our life with Food Protein-Induced Enterocolitis Syndrome (FPIES). I have briefly written about our youngest daughter Indie’s, rare food intolerance before but to give you a very brief background, Indie has acute reactions to certain (unknown) foods and the acute reaction symptoms are profuse and prolonged (usually 2 hours) vomiting until she goes into shock (pale, clammy, unresponsive, high heart rate, low blood pressure, dehydration). It is scary and we have ended up in the Emergency Department 4 times, where unfortunately they have not even know what FPIES is. There is no cure, there is no testing and there is nothing you can do once a reaction begins (except get to hospital, fluids and monitor). The symptoms are never instant, for us they have always been exactly 3 hours after ingestion of a trigger food and it has never been on first exposure of that food (it has always been on day 3-4 of eating the trigger food). All of these things make it very difficult to know what she will react to. FPIES is a non-IgE food allergy, which unlike classic food allergies, cannot be diagnosed with readily available food allergy tests such as skin prick tests.

We were extremely fortunate to get an early diagnosis because our Paediatrician was familiar with FPIES and had previously diagnosed it in other children. For this, I am so thankful as there is a huge number of undiagnosed cases as it is so rare and often gets mistaken for other gastrointestinal illnesses or ‘just a virus’.  So, we now have to test every single food that she eats until we know it is a ‘pass’ or a safe food. Indie is about to turn two in June and she has passed lots of new foods, which we are so grateful for because there are a lot of children with FPIES that have absolutely NO safe foods and they are fed through a nasogastric tube. A typical new food test for us involves choosing a food which we believe has many nutritional benefits because we want her diet as broad and healthy as it can be. We test it over 5 days, starting with only 1 teaspoon and then increasing to 2 teaspoons on day 2 etc. If she has not had a reaction by day 5, we take a 2 day break from this food and then reintroduce it again on day 7. We do this because a reaction can occur after you let the gut rest from the new food and then reintroduce it. It is only at that point that we consider it to be a truly safe food.

Her major trigger foods that we know of so far are: Sweet Potato, Avocado, Dairy, Egg and Rice

Up until this point, Indie had never eaten anything processed or packaged. We buy fresh single ingredient foods (vegetables, fruit, fish, beef, quinoa) and cook everything for her. We usually do a big weekly cook up and freeze her food into little portions. For the first 14 months of her life, her diet was very limited and it was hard to fill her because her food was predominantly fruit and vegetables and her diet lacked ‘stodgy’ food. She has a fantastic appetite and loves all food that she eats, I just wish we could introduce a whole heap of new foods at once instead of the constant trialling period. She is a healthy, active, happy, funny and typical 2 year old she just takes longer to fill her diet with the same foods as everyone else.

The best news so far on our journey is that in the last few weeks (at almost 2 years of age and being extremely interested in food and what everyone else is eating) we decided to bravely let Indie trial ‘Weet-Bix’. This was to be her first multiple ingredient, packaged food and to be honest we were all really excited. Seems like such a small thing…..

The hardest part is actually allowing her only 1 teaspoon of the new food when she loves it and wants more. Imagine how mean we feel when we give her a tiny taste and then say “you can’t have anymore until tomorrow…..”! However, she has quickly progressed to having one and a half Weet-Bix every morning for breakfast (with coconut milk) and she absolutely loves it and would eat more if we let her. I can’t believe that something so common and ‘normal’ for so many kids, is a huge step for us and it opens up lots of opportunities for new and exciting foods.

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I am so passionate about raising awareness about this rare condition and I am constantly researching and talking to as many people as I can about it. If you want more information about FPIES you can head to the FPIES Website here . If you have a story to share about FPIES, I would love to hear form you. We have never actually met anyone else with an FPIES kid so it would be great to connect with others.

Thanks for taking the time to read about our journey so far. It is an ongoing journey but we are a constantly moving forward and we are well aware that we have a much more mild case than lots of other amazing FPIES families out there!! xx

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Check out my other social media channels to see what else we are getting up to:

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My Nourished Kitchen

 

Quick and delicious Protein Pancakes (dairy free)

We love pancakes, we try and make different varieties flavours and experiment with ingredients. This week we mastered a yummy 5 ingredient protein pancake that we all love. It’s quick and simple and it is dairy free (and there is no flour in sight!). So why not whip a batch up next Sunday morning for family pancake breakfast.

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Ingredients (makes roughly 5 pancakes, depending on the size)

2 Eggs

1 1/2 Bananas

1 scoop of preferred protein powder (we use BSc Natural Organic Chocolate Protein Power)

1/4 cup Traditional Oats

1/4 cup LSA mix (Linseed, sunflower seed & almond meal)

Blueberries (optional)

Directions

Mash banana in mixing bowl and add all other ingredients

Stir well to combine

Heat frying pan. We use Nuttelex or Coconut Oil to cook the pancakes in

Pour mix into desired size and cook on one side until they bubble and then flip. Cook for further minute or so until golden brown.

Serve with toppings of your choice. We have sliced fresh strawberries & blueberries.

Enjoy xx