5 simple exercises for time poor people

Is it just me or is life getting busier and more hectic?  If you feel the pressure of time constraints or having to fit so much into your day that the first thing to suffer is your own health & fitness, then keep reading, this article is for you!  As the world around us seems to speed up I feel as if we are at the point of being busy for the sake of being busy. When we catch up with friends and they ask “how are you?” we subconsciously answer “I’m so busy” instead of putting any thought into our actual answer. We are becoming overwhelmed with our crazy busy, time poor lifestyle that we barely make any time for ourselves and the things that are really important to us…. And there should be nothing more important to us than our health! Without it we have nothing. For someone whose entire business revolves around being passionate about helping people prioritise their own health and fitness, it is no surprise that I am a big believer in putting yourself first when it comes to your health, fitness and physical & mental wellness. You know the drill on the aircraft “place your own oxygen mask on first before trying to help others” – if you are no good, then you are no good to anyone else!

The good news is that we can work on our health and fitness without overcomplicating it or spending hours and hours doing so or needing a full gym set up. Keep it simple! As a busy mum of 2 and a business owner, I often have to fit in a fast paced workout at home in any spare time I can grab (often with kids next to me joining in). At first you might need to make the time and change your normal routine a little to fit it in but if you are prioritising your health and fitness then this is something you need to be doing! If President Obama can fit in a workout every single day, then so can we. I mean, how busy are you??

IMG_2002

So, you’ve managed to find some precious time to yourself and are ready to get started…. I have compiled a list of 5 fantastic exercises that you can do at home. They will provide you with a full body workout and can be done in as little as 10 minutes. If you have longer, that’s great, repeat them again. I recommend doing 20-30 seconds on each exercise with a 10 second rest in between and trying to complete as many rounds as you can in the time you have.

  • Pushups
  • Squats
  • Plank
  • Tricep Dips
  • Burpees

IMG_7031

It really is that simple! Give it a go, what have you got to lose? It will get your heart rate up, it will work your major muscle groups, you will sweat and you will definitely feel amazing afterwards!

The only workout you regret, is the one you didn’t do! So, make the time for yourself and remember how important your health is to you!

For other simple, at home workouts and health information, come and join in the FitM.U.M community here or get the whole family involved and visit us at FitM.U.M & IronDAD here.

Kel xx

IMG_7062

Advertisements

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….

image1

“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

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!

11010611_399504520253841_3608517194063659991_n

Go and hit the trails! Enjoy 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.

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!!

➕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

 

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.
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