Bupa Blog Awards Nomination

fit-mum-logo-final-01

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!

 

BupaBlogAwards2016_Nominee_Digital

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

Advertisements

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.

IMG_1166

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!!

âž•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

don't fail

you got this

 

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.

weetbixindie

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

FPIES logo

fit-mum-logo-final-01

 

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

Facebook

Instagram

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.

protein pancakes

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

 

Express Workouts for Women on the Go!

Instagram post
After a lot of hard work, I am very excited to be releasing my first EXPRESS WORKOUT EBOOK!
Available as either a FREE SAMPLE or the complete workout program with 10 minute, 15 minute and 20 minute express workouts that can be done anywhere with no equipment necessary. There are also a selection of yummy healthy recipes.
Download the Express workouts SAMPLE
Following the H.I.I.T. method of prolonged calorie burning, the program is designed for busy women that can’t make it to the gym or do a full workout in one go. With complete exercise routines for 10 min/15 min and 20 min time frames, you can easily fit one or a few sessions into your day.
You can purchase your full version Here
At only $4.99, it downloads as a simple PDF so you can follow the workout anywhere. So convenient, you should never have to miss a workout.
It contains:
  • 4 x 10 minute workouts
  • 4 x 15 minute workouts
  • 4 x 20 minute workouts
  • Simple Healthy and Delicious Recipes
  • Full Glossary with picture demonstrations of all exercises

I know how busy women are, we are always juggling 100 things and it is usually ourselves that get put last. Well now you can have access to amazing HIIT workouts so you can always make time for yourself to work on your health and fitness.

I hope you love my express workouts E-book as much as I do.

Enjoy xx

 

FitM.U.M January Fitness Offer

Fitmum&IronDAD

I’m so glad you are interested in my amazing offer to help kickstart your health & fitness goals in 2016. You may have had good intentions of starting well in the past but just haven’t followed through or have become overwhelmed by it all. I am confident that this will not only kickstart your fitness journey but that you will also learn valuable tools on how to make it a part of your entire lifestyle.

Here is what you get:

4 x 60 minute Personal Training sessions to be used in January

Our Personal Training Sessions are tailored for every individual, incorporating your personal goals and making allowances for any injuries or limitations. We concentrate on  overall strength and conditioning and increasing fitness and endurance. We always include core and abdominal work in each session and make sure we finish with a series of relaxing full body stretches. Sessions are suitable for all ages and fitness levels and any specific training or fitness goals you may have.

Unlimited FitM.U.M classes for the entire month of January

FitM.U.M classes are High-Intensity Interval Training (HIIT) sessions and we offer 8 classes per week at West Beach, SA. See timetable below.

Class Timetable

All classes are suitable for all ages and fitness levels. They are a fantastic way to get an awesome workout in a fun and friendly social environment! Winning!

Free attendance to our Running Group throughout January

We hold a Running Group session once per week on a Sunday at 7.30am, meeting at West Beach Surf Live Saving Club. Each week varies and can include distance running and endurance, interval sprint sessions, hill runs, stairs, beach runs etc. We also provide a new take-home running program as homework each week to help assist your running progress.

These sessions are suitable for all ages and fitness and running abilities. We tailor the sessions for beginner, intermediate and advanced and we know that you will see great improvement with your running! Consistency is the key.

+ an extra PT session (FREE) for each week left of December when you purchase the offer

This will depend on when you obviously make that commitment to purchasing this incredible offer. For example if you pay by the following dates this is what you will receive EXTRA:

13th – 19th December = Receive 3 FREE extra PT sessions

20th – 26th December = Receive 2 FREE extra PT sessions

27th – 31st December = Receive 1 FREE extra PT Session

PLUS everyone that takes up this offer before 31st December will go in the draw to WIN a Polar Loop 24/7 Activity Tracker! They are an awesome way to track your daily health and fitness progress. It includes step count, calories, sleep tracking and gives you a breakdown of how much physical activity you need to do to reach your daily goal! It has a fantastic and easy to use app which gives you access to all of your information right at your fingertips. I love my Polar Loop and I know you will too.

So what are you waiting for, contact me today via any of these channels:

Phone: 0403 156 896

Email: fitmumsa@gmail.com

Facebook: https://www.facebook.com/fitm.u.msa

I don’t like too much fine print, so here are the only T’s & C’s you need to know:

Must be purchased and paid for in full before 31st December 2015

All Personal Training Sessions (including the free sessions) must be used before 31st January 2016

There will be no refunds once payment has been made

All Personal Training Sessions must be done at FitM.U.M PT Studio at West Beach, South Australia

You must book in for all classes prior to the day (12 hour minimum notice to book and/or cancel) as places are limited and I need to know if you are attending

The winner of the Polar Loop Activity Tracker will be drawn at random on 1st January 2016 and announced on FitM.U.M Facebook page

I look forward to meeting your beautiful self and working with you to reach your health and fitness goals in 2016! I’ve got a good feeling about this!

FitM.U.M & IronDAD xx

Final wrap up of Cassie’s 8 week program – Determination, strength and long term changes

This is, sadly, the last blog post to wrap up the final session and results of Cassie’s journey, our 8 week Summer Body Program winner . Cassie not only completed the 8 weeks, she totally smashed it and always did whatever was asked of her and more. Over the 8 weeks Cassie learnt a lot about fitness, nutrition and lifestyle but she mainly learnt about her personal strength and how much she is capable of achieving. She freely and openly admits that when she found out she won, she actually wasn’t sure if she wanted to even start. Cassie has battled with anxiety and depression and she has realised how important it is to listen to your body and your mind and how important mental health and wellbeing is, as well as physical fitness.

cassie week 8 exercise

During the 8 weeks, I gave Cassie a new program every Sunday night for the following week. These were hard programs and she even said once that she actually thought I was trying to kill her. The reason for this is so she would see progression each week and learn to push herself out of her comfort zone to complete all of the workouts. She only had 1 scheduled rest day each week and she had a double session on a Monday (morning and afternoon). We also worked on her nutrition and I went through a 3 day food diary with her to analyse what she was eating and drinking in a typical day. We discussed her diet and made a few changes including increasing how much she was eating for breakfast and the importance of healthy snacks during the day. I actually told Cassie she could increase the amount she was eating during the day. We also minimised the amount of added sugar (mainly to tea and coffee). These were simple changes that she could make and it fit in with her busy lifestyle (she is a working mum of 4 young children). Cassie’s entire family were so supportive of her new lifestyle changes and her husband and kids were encouraging her during her exercise and also enjoying the new food they were eating.

I met with Cassie 3 times during the program for training sessions. We  discussed how she was finding the exercise sessions, whether she was on track with her healthy eating and most importantly how she was feeling, physically and mentally. The most important lesson to come from our 8 week training program is that in a short timeframe such as 8 weeks, it is not only about weight loss and numbers on the scales. Cassie is the perfect example of how much balance exercise and fitness can bring to your life. She felt stronger and more positive after working out and even on the days she might have not been feeling great she still pushed herself to do her workouts and she always felt better afterwards. When you do something that makes you feel better mentally, it carries over into all areas of your life and Cassie also felt like a better wife and mother. The mental benefits are huge. What an awesome role model for her children! Our children are always watching what we are doing.

cassie and son

Another awesome example of Cassie really pushing herself out of her comfort zone and proving once again how strong she is and how far she has come, was when she joined our FitM.U.M Mount Lofty Walking Group one weekend. For those that aren’t aware, Mount Lofty is a steep and fairly long hike up a mountain in Adelaide… it is definitely tough! I was so pleased that Cassie came and she never once gave up even when her mind might have been telling her to stop or when panic may have set in. Her husband came with her to support her and she overcome a massive mental barrier that day and should be very proud of her efforts.

Towards the end of our program Cassie and I had a very honest discussion about the medication she is on for her anxiety and that it makes weight loss very difficult but that it was important that she remain on it to feel her best and not impact on her life. This program was about a complete change of lifestyle and it simply can not be all about one area only. To be successful and make any form of long term changes , it needed to be manageable and maintainable and that is exactly what we did. Cassie lost 2kg and at least 1-2cms from her waist, hips, arms and legs. But best of all she feels so much better and is managing her anxiety and depression and she has shown herself how much strength she has and that she can do anything!

Enough from me, let’s hear from Cassie now that she has finished the program….

Well my 8 week challenge has come to an end. I have learnt so much from Kelly and also about myself over the past 8 weeks.

At the beginning I wasn’t sure if I would make it to the end. I was at a pretty low point mentally and not sure if I was up for the challenge. BUT I did it!

I feel so proud to say I have done almost every workout Kelly has given me.

However, I haven’t lost much weight, only 2kg. And this has been so hard to come to terms with, when I’ve been working my butt off. I haven’t lost any weight due to my depression and anxiety medication and I probably won’t lose much while I’m still on it.

But I have gained so much physically and definitely mentally. I have pushed myself out of my comfort zone too many times to count. I never thought I was this strong, not just physically (don’t get me wrong I did 100 push-ups today when I couldn’t even do one in the beginning), mentally I am so much stronger now than when I began. My depression has decreased and I have the motivation and determination to continue pushing myself.

Just because my 8 week challenge is finished, I’m not finished with exercising. I’ve changed my lifestyle now and Yes I still have my low days but the benefits of the new lifestyle are definitely worth the effort.

Thanks for following my journey and all of the support you have all given me along the way. Xx

cassie and kel

Cassie was such a deserving winner and I am so grateful that I met her and could help her to incorporate exercise and diet changes into her life. She is an amazingly strong woman and a fantastic wife and mother. Never underestimate yourself Cass, you are a champion who should be very proud of what you achieved over the 8 weeks and how much you have changed! I am proud of you and feel as if I made a friend in the process! Keep up the great work FitMumma!!  xx