How to juggle a busy family life and stay active

Believe it or not, there actually are enough hours in the day, we just don’t always spend them productively enough. Life seems to keep getting busier and we are trying to do more, achieve more, fit more in and be something to everyone. No matter how busy you are, take some time back for yourself to ensure you are keeping fit, healthy and active. You will never have this moment again so do it now!

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It wasn’t too long ago that I was always waiting for the ‘right time’ to start living a fit and healthy lifestyle. What I didn’t realise was that life was passing me by anyway and there really is no such thing as the right time. I realised it was now or never. We are always justifying how busy we are as if we are looking for some kind of medal. It’s become a social status and if someone asks how we are, we automatically reply with a sigh and an “I’m so busy”.  Well, busy or not, one thing is certain, life won’t stand still or stop being busy to wait for you to get moving and make time for your health. So, right now seems like the perfect time to start. Stop waiting and just commit to making 2018 your year to make it happen.

It’s not as hard as you think, fitting exercise into your everyday life, you just need to prioritise and plan. I am positive that you can find a minimum of 15 minutes a day and even more on some days. Even on the days where you think it is going to be hard to fit it in, look for opportunities and try your best to make it happen… these are usually the days you need it the most and will benefit greatly from some exercise. And if it doesn’t eventuate, don’t beat yourself up over it ~ tomorrow is a new day with new opportunity.

My number one tip is to wear your workout gear, wherever and whenever possible! You will be surprised how much more inclined you will be to workout, get moving and be more active in general. This really does increase your activity levels. Don’t be afraid or embarrassed about being one of ‘those’ women who do everything in their activewear… embrace it and be proud, it’s a way of life!

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If you are extremely time poor and can’t make it to a gym, make High Intensity Interval Training (HIIT) sessions your best friend. A 10 – 15 minute HIIT session in the comfort of  your own home before work, while the baby sleeps, while the load of washing is on, after the kids are in bed or whenever else you can grab some time will make you feel so energized, get your heart rate up, burn fat and release those endorphins.

Another great time to fit in a little workout is while playing with the kids. Involve them and make them part of the workout, they will love it and you are role modelling wonderful lifestyle behaviours that they will hopefully adopt as part of their lives as they grow up. Jog on the spot, squats, pushups, plank, burpees, have a running race, skipping competition, dance, the list goes on. They are all simple body weight exercises that do not require any equipment and the whole family can do it together. Use the kids as weights, let them time the sets and count the repetitions. They just love being a part of what you are doing. Just make it fun and you won’t even know you are working out and you will be also spending quality (technology free) time with your children…. A rarity in itself these days!

Make an effort to do an outdoor activity on the weekend (rain, hail or shine – just dress appropriately…. Weather really shouldn’t be an excuse not to exercise). Being outdoors is great for boosting your energy, relieving stress and blowing off those cobwebs, especially if you are stuck indoors or behind a desk all week. Go for a walk, hike, jog, bike ride, walking tour, or just park your car further away from where you need to be and walk – let’s stop being so lazy or in a hurry all the time. We are all guilty of it.

One of the best ways I have found to increase my activity and exercise during the week (particularly incidental exercise) is by using an activity tracker/fitness watch. I love my Garmin 235. If you are someone who is motivated by challenge and hitting a certain target and goal then I suggest you get yourself a tracker (one that has an app on your phone is great for easy viewing of your progress and integration into your daily life).

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My goal at the start of last year was to get better at running and make running a consistent part of my life. The last little tip I have is one I found extremely beneficial for increasing my exercise, in particular my running when I was just starting out, during a busy week. Whenever we went somewhere as a family (eg. Grocery shopping, visiting family, sport etc), I always dress in my running gear or at least have it in the car along with a hat, suncream and earphones if you like to run with music – (be prepared and you can’t go wrong) and then on the way home I would get Hubby to drop me off and I would run the rest of the way home. Make sure you pick a distance you know you can comfortably run when you start out and you can increase it each time. I’ve actually lost count of the number of times I have done this and it gets it out of the way without having to make specific time during the day or stop what you are doing to leave the house to go out for a run.  It’s a no brainer and it helped my running in the early days immensely. Often the family will follow me in the car for a bit and yell encouragement out the window and then they go and park somewhere further along and surprise me. It helps keep you going when it gets tough or you want to stop.

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So, there are plenty of ways you can fit exercise and activity into your busy week. It’s not about having time, it’s about making time! Set your goals, plan your week and just get it done. No questions, no excuses!

Follow me over at  https://www.facebook.com/fitm.u.msa for workouts, tips, motivation, recipes and more. It’s a great community and we would love to have you join us.

Enjoy xx

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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??

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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

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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

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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

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

 

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. Once you feel that you have that area under control, then you choose another area to focus on. 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 too 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!

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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