Fit, Fast & Furious Training Session with Guin from Guin’s Everyday Style

Guin and Kel

WOW! What a session.We were both super excited about starting our first Personal Training Session. Guin wanted to be pushed and push her I did. I put Guin through a 45 minute High Intensity Interval Training (HIIT) Session which was predominantly body weight exercises. We did use a set of dumbbells for some of the exercises but most can be done without.

Guin already does a variety of exercise so she wanted to compliment her other workouts with a full body High Intensity Session. These sessions are awesome as they full of short burst intervals with minimal rest and they burn mega calories and get the heart rate up high. My trusty stop watch was getting a workout that’s for sure as I wanted everything we did to be between 20 – 50 seconds of hard work (max. Effort) and 15-30 seconds of rest. HIIT Training is no good without a stop watch so we can keep an eye on the time and really make the most out of the workout.

HIIT Trainers Secret Weapon

HIIT Trainers Secret Weapon

We also did a hard set of Plyometrics. For those who are unfamiliar with Plyometric Training, it is explosive, fast paced moves which work several muscles at once. It is a great way of training to increase fitness, speed and agility and also burns mega calories as your heart rate stays elevated the entire time, allowing you to continue burning calories after your session is finished.

The Plyo set I put Guin through was Squat Jumps (reaching up nice and high on the jump), alternating lunge jumps and mountain climbers. It’s fair to say her heart rate was up and her legs were burning! But she was still smiling at the end of it so I continued to push her with an upperbody strength session with shoulder press, burpees, pushups and punches followed by abs and lots of stair sprints!

It was a fantastic first session, Guin pushed through everything I threw at her and never once stopped. She is a machine and I am looking forward to our weekly workouts and seeing Guin’s results. She is also working on her nutrition at home and paying particular attention to snacking and ensuring she has healthy snacks handy at all times. The key to good nutrition is planning and preparation, see my previous blog post all about this topic!

So, session one has been conquered and we are both looking forward to session two next week. Stay tuned via FitM.U.M’s Facebook page and blog and Guin’s Everyday Style Facebook page and for updates, tips, progress, photos and workouts and feel free to comment with any questions or words of support for Guin, who has been fantastic to share her health and fitness journey with us all!

Peace xx

A look inside FitMUM’s Shopping Trolley

I have had a few questions about what health food products (and brands) I use so for something different I thought I would do a post all about what made its way into my shopping trolley this week. Once I started I realised that there were so many more products that I could have written about. I have enough for a second blog article on this topic at some stage. If this is something that interests you, leave me a comment on my blog or my Facebook page here if you would like more.

Obviously this is not my entire shop (how boring and long would that be) but this is a selection of products we buy on a {very} regular basis and things that I love and use ALL time {basically can’t live without}.

Traditional Rolled Oats

Good old fashioned 100% rolled oats. Not often you find a product with only one thing listed on the ingredient list. I love oats and have them for breakfast every morning (with the exception of the odd Sunday when I have poached eggs on toast). They are quick and easy, super good for you and delicious. I make mine with Oat Milk and then add a drizzle of honey, chia seeds, diced apricots and either a handful of blueberries or a sliced banana. I also make a delicious Overnight Oats recipe about once a week from the I Quit Sugar Cookbook. YUMMO!

rolled oats

Black Chia Seeds

I add chia seeds to many things. I have them on my oats, in my smoothies, and in our bliss balls and choc granola.

Among other things Chia Seeds are high in fibre, protein and omega 3 and they are loaded with antioxidants. They certainly pack a health punch for such a tiny seed and they are low in calories for something so high in fibre.

chia seeds

Rice Malt Syrup

This mild tasting syrup is a fantastic fructose-free sugar substitute. It is very versatile and inexpensive. I use it in any recipes instead of sugar. You can drizzle it over pancakes or oats or use it to sweeten your tea if you are trying to quit sugar.

It is made from 100% brown rice and is a better option than other sweeteners that are high in fructose and release sugar faster into the blood stream causing insulin spikes and subsequent blood sugar crashes.

rice malt syrup

Green Tea & Peppermint Tea

I used to be a bit of a tea addict but since being dairy free I have switched to only drinking green tea and peppermint tea. I always start the day with a cup of green tea and I always end the day with a cup of peppermint tea (I also drink them throughout the day if I feel the need). I use Organo Gold Organic Green Tea which is infused with Ganoderma, a very powerful ingredient that has been used for centuries in China and Japan for its many health benefits and healing properties

*If you would like to know more about this product (both tea & coffee) email me at fitmumsa@gmail.com for more details*

OG green tea

 I have pretty much tried every brand of tea, if you don’t use Organo Organic Green Tea, these are others I buy:

green tea

We have all heard the many benefits of green tea (the list is long), one of the big ones being that it has been shown to increase fat burning and boost your metabolic rate.

Coconut Oil

I love coconut oil for so many reasons, from cooking through to using on my bubs cradle cap and dry skin…. seriously awesome stuff!

It goes great with cacao when making sweet treats so we use it in our choc granola, bliss balls, homemade ‘chocolate’ and other baking. It is the healthiest oil to cook with and has a high smoke point so can be used at high temperatures.

coconut oil

Oat Milk

I use organic unsweetened oat milk. Since removing dairy I have found this to be the best substitute for me (personal preference). I do have almond milk sometimes too. Oat milk goes perfectly with my breakfast oats and smoothies. I also use it in baking as a substitute for cows milk and the rest of my family can’t taste the difference (they still drink cow’s milk).

oat milk

Almonds

We buy dry roasted almonds by the truck load. They are a great snack mixed with dried fruit and other nuts. I usually carry a container of homemade trail mix in my bag for when I am out and about. I also put them in our choc nut bliss balls recipe here

We often make our own almond meal and use it in baking. This is also a great alternative to crumbing meat eg. Schnitzels.

almonds

Quinoa

We are a bit obsessed with Quinoa in our household. We usually eat it at least 3 times a week (minimum). We also buy health food brands from the markets or the Woolworths Macro range, however this is the one I grabbed this week as we were almost out. All of the organic brands are as good as each other in my opinion.

I have listed the health benefits of Quinoa on one of my previous Facebook posts and have written out the recipe for our Healthy Roast Vegetable & Quinoa Salad find it here

We also substitute any rice dishes with Quinoa, eg. Stir fry’s, Curries or just season it and use as a side dish with dinner. The options and recipes are endless so get creative with your Quinoa and start incorporating it into your weekly meals!

quinoa organic

So there you have a little insight into some of the staples in my family’s shopping trolley and some of the ways we use them.

Happy Shopping FitMummies!! Xx

Food Prep For A Healthy Week

I firmly believe that preparation is the key to success. Spending adequate time on weekend food prep is a such a big part of my ability to eat healthy in the week ahead. I haven’t always done this, I am usually a ‘fly by the seat of your pants’ impulsive kind of girl. However I made it a goal of mine this year to ensure I dedicate time on Sunday’s for weekly food preparation. Since doing this, not only am I eating much healthier, I am also wasting less food too! I spend a couple of hours preparing and cooking things for the following week that will provide me with easy and healthy meals and snacks. It’s the snacks that have made a big difference to the way I eat. I am a huge ‘grazer’ and eat quite a lot throughout the day so having pre-prepared snack options means I am never hungry, I have food to take with me when I go out and I make good choices instead of eating crap!

food prep collage

We usually do our food shopping on a Saturday and we buy everything we need for the entire week in one shop. My next goal is to get back to shopping for our fruit & veg at the markets. This is something we used to do and we loved it but having a baby recently has meant that we have let this slide. However, I am planning on making my market comeback very soon now that bubs is getting a bit older (16 weeks now) and will happily sit in the baby carrier. We love the atmosphere of shopping at the market as much as we love the fresh (and cheap) fruit, veggies and health food supplies.  It is also a great outing for kids and I believe it sets them up with healthy food habits for life and hopefully it will become a little family tradition that they will also continue!

Here are some of the healthy weekly foods I prepare and store: (I will start to upload some of my weekly food prep on my instagram – follow me here http://instagram.com/fit_m.u.m#

* Quinoa Bars

* Protein Bliss Balls

* Apricot Balls

* Overnight Oats

* Granola or Muesli

* Trail Mix (almonds, cashews, macadamias, goji berries, dates, cranberries, diced apricots)

* Muffins (sweet and/or savory)

* Cacao & nut choc (make a big tray and break into snack size portions)

* Salads (these vary week to week from mixed green salad to quinoa salad and chicken salad)

* Boiled eggs

* Chicken or Turkey Quinoa Patties

* Spelt Pancakes

* Freeze whole bananas (use for ‘icecream’ dessert)

* Choc Stuffed Raspberries (melt cacao, coconut oil and peanut butter *optional* and fill fresh raspberries and freeze… OMG delicious!)

* Smoothie Bags (freeze portions of berries, bananas & any other fruit for a quick smoothie)

I make a double batch of the Protein Bliss Balls, Apricot Balls and Cacao & nut chocolate (not all in the same week, we rotate between these and other healthy treats) and I freeze half and keep the other half in containers in the fridge. Once we use the half in the fridge we can then use the frozen ones which only just gets us through a whole week as we like these treats A LOT! Again, it is important to remember moderation. Even though these are all healthy (no added sugar) treats, they are still treats and still contain calories.

preparation key to success

A little work once a week goes a long way towards staying on track with my health and fitness goals throughout the week. Once you start doing food prep, it becomes enjoyable and saves time and stress during the week.

Hope you have found this helpful, please feel free to leave a comment or even share your food prep ideas and join me on Facebook: https://www.facebook.com/fitm.u.msa

I found ‘My.Ultimate.Motivation’… what’s yours?

Hi! Thanks for joining me. My name is Kelly, I am new to blogging but I am not new to Health & Fitness so I have finally decided to follow a dream I have had for quite some time now and start FitM.U.M(My.Ultimate.Motivation).

What is My Ultimate Motivation?? For me it is to be a healthy, happy and positive role model and inspiration to my 2 girls and be the best version of myself I can be. Fitness is not an individual thing for me anymore. I want my daughters to grow up knowing that being healthy, fit and active is the way we live our lives so that it is instilled in them and is easy for them to continue…I owe them that much! What is your purpose, your reason, your ‘why’? I strongly urge you to find your Ultimate Motivation. It makes life a lot easier when you do.

This is why I'm doing it! You?

This is why I’m doing it! You?

Why now? Why not? I am currently on Maternity Leave after having my second baby in June 2014. I have been in the Health and Fitness Industry for over 12 years so whilst I am taking a break from my role as Health & Wellness Manager of a very large health club facility in Adelaide, South Australia, I needed somewhere to keep my passion of health and fitness alive and to record my own personal fitness journey post baby and to share how anyone can do it! I have many mummy friends and I obviously come across women of all ages and stages of fitness through my work so if I can inspire or motivate just one other person who is on their own healthy lifestyle journey then that is fantastic. Mission accomplished.

A healthy lifestyle is not a destination, it is a way of life. It is not something that you stop once you have reached a goal, you just reassess your goals, set a new one and keep striving! You can always improve and be a better version of yourself than you were yesterday. All you have to do is start…. after all today is a new day, don’t wait for another one.

Apart from my absolute love of Social Media and having extra time on my hands, for me the decision to blog and make my re-entry back into fitness a public journey was to:

* Keep me accountable and remind me of My.Ultimate.Motivation

* Have somewhere to look back on and be proud of my achievement along the way, and most importantly;

* Step outside my comfort zone and hopefully inspire and help other people along the way!

I would love you to follow me on this crazy ride. I will be posting an honest recap about my own personal adventure (ups and downs included) and I will also include a lot of great information, tips, motivation, ideas on achieving a fit and healthy lifestyle and healthy recipes for YOU to enjoy! In return, I would love you to share your own journey with me and hopefully we can build a supportive and inspiring community together! I’m a dreamer…. and that’s my crazy dream!

Peace!

First post baby run!

First post baby run!

Disclaimer:

I have plenty of experience with healthy eating and exercise, I am not a medical doctor or registered dietitian. I am a Health Club Manager and Qualified Personal Trainer. This is my personal blog. These are my personal opinions only. Articles and information are researched by myself before they are written and I aim to provide the best information possible. Always consult your physician before starting any exercise program.