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

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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

 

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

Healthy Banana Oat Muesli Bars

This is our go-to, easy and delicious muesli bar recipe, which is great for healthy snacks, lunch boxes and even for a yummy evening treat with a cup of tea.

They are perfect for using up any bananas that are a bit too ripe. You can add anything you like really. We like ours packed with fruit, nuts and seeds so that’s how we came up with this recipe, but you can adjust quantities to your taste.

healthy muesli bar 1

Ingredients

3-4 ripe bananas

2 1/2  cups of traditional rolled oats

1/4 cup shredded coconut

1/4 cup finely chopped dried dates

1/4 cup diced dried apricots

1/4 cup dried cranberries

1/4 cup almonds, finely chopped

2-3 TBS pepitas

2 TBS chia seeds

1 tsp vanilla extract

1 tsp ground cinnamon (optional)

3 TBS Rice Malt Syrup (optional) or you could use natural honey or maple syrup

Directions

  1. Preheat oven to 160-180 degrees. Grease a square slice tin and line with baking paper.
  2. Mash bananas until smooth. Add all other ingredients (ensure your almonds, dates, apricots are finely chopped). Stir well and mix until well combined. Spoon into prepared slice pan and use back of spoon to press down firmly in pan (this ensure it slices well once cooked).
  3. Bake for 30 to 35 minutes or until golden. Allow slice to cool before cutting into small bars (sometimes we can’t wait that long and slice it anyway as we like our first piece still warm hehe). Serve.
  4. Store in airtight container in the fridge.

healthy muesli bar

Enjoy xx

Book Review : Clean Food – Clear Thinking

I was asked to review the health and wellness book, Clean Food – Clear Thinking written by Naturopath Karina Francois. I was thrilled to be sent a copy as I love reading everything about health, wellness, nutrition and mindset. I was a bit slow getting around to it due to my Personal Training business really picking up and getting busy now that it is spring, but boy I’m glad I made time to read it over the last few weeks!

Clean Food -Clear Thinking by Karina Francois

Clean Food -Clear Thinking by Karina Francois

Karina Francois is an international author, entrepreneur, leading health expert and Naturopath and this book really outlines how you can achieve optimum health through nutrition which leads to happiness in other areas of your life.

The book starts with a great overview of the basic foundations for healthy living and explains nutrition and cellular needs, including easy to understand information about Protein, Carbs and Fats for our bodies. It then goes on to explain everything our body needs for optimum health. There is a fantastic chapter on detoxification, digestion and food sensitivities which I found really interesting, especially as our 1 year old daughter has a rare food intolerance called Food Protein Induced Enterocolitis Syndrome (FPIES). I am constantly researching and making it my mission to find out everything I can about this condition and raise awareness, so it means I have become much more aware of food sensitivities etc.  I have become a sponge for information on this topic and it has become a bit of a passion of mine, hence why I am also currently studying my Diploma of Nutrition and Dietetics for Personal Trainers!

Part 2 is all about Mindset – Psychology of Health Management. This is really interesting stuff and goes into great detail about the brain and making health management and weight loss management a life change. Once again, this is a topic that I really love and it really helps in my field to have a good grasp on it as it is something I deal with in my clients. I promote a holistic approach to health, wellness and fitness and I truly believe that it needs to be a lifestyle change and something that you can easily adopt and carry with you throughout your entire life.

It then goes on to a fantastic section all about self image, self esteem and discovering your ‘why’. There are some great self esteem builders, affirmations and assessments and checklists to keep you on track and understanding a lot more about yourself and your self image. This is something I really got a lot of benefit from and it something that you could keep going back to over time! A lot of the content and philosophies are in line with my own so I will be able to use a lot of the information with my clients which is fantastic!

The final part is recipes and meal plans. Now, I LOVE a good cook book and a new recipe and this book does not disappoint. There are some awesome and simple recipes in this book and the thing I like the most is they don’t contain a thousand ingredients that you will probably never use again. They are easy to follow and perfect for health conscious, busy families. A few of my favourites include the healthy muesli bars, banana loaf, zucchini, carrot and walnut bread, kale and mushroom frittata and the flourless chocolate cake/muffins.

Delicious Healthy Muesli Bars - Recipe from the book

Delicious Healthy Muesli Bars – Recipe from the book

If you are looking to change your habits, lifestyle, mindset and health and really achieve optimum health then this is a great book to help set you on the right path! I would highly recommend it and I really enjoyed reading it.

Let me know if you have read any good health and wellness books lately that I should check out.

Check out my facebook page here

Enjoy xx

FitM.U.M – A day on my plate (limiting processed carbohydrates)

After feeling very average for a few weeks (due to increased ‘winter’ carb consumption) and experiencing bloating, cramping, feeling sick and decreased energy levels, I decided to try and go without processed carbohydrates, mainly bread, pasta, crackers, porridge and things I was eating too much. I found myself in a downhill carb spiral and the more I was eating the more I would crave it. These foods weren’t filling me for long either so I was eating a lot more in a day and because I am busy I started opting for quick, easy options like toast, crackers, even crumpets!!! I knew I needed a break to detox my body and hopefully loose the bloated feeling and the cravings. I also knew this was probably going to be hard! Today was day 4 and I have actually surprised myself at how well I am doing and more so how good I am feeling. What a difference. I am beginning to plan my snacks and meals better again and ensure that I have healthy options on hand so I’m not tempted by quick fixes. For me, it is all about being organised and prepared. If I don’t feel like it is an effort, I am much more likely to succeed once I’ve put my mind to something. Here is how my day on a plate looked today.

For breakfast I had eggs, with avocado and cherry tomatoes. I have had this twice this week (once with the addition of mushrooms too) and it fills me for longer than high carb breakfasts which I like as I am busy in the mornings and hate feeling hungry straight after I eat. I had one cup of Green Tea with lemon with this. I always start my day with Green Tea. eggs breakfast Friday’s are one of my busiest days for Personal Training and business so I ate my morning snack in between clients. It was a mix of raw almonds, cashews and cranberries. I knew I would be out a lot so I made sure I packed my container with me to snack on. I also drank 1L of water before 11am.

Lunch today was a bit out of the ordinary for me as I needed to fit in my long run (14km) so I had a smoothie. I usually have smoothies as a snack or breakfast rather than lunch but it worked well today and filled me up as well as being a great post run drink. smoothie lunch Dinner tonight was my delicious dairy free low carb Vegetable Frittata. I had a productive day yesterday and made this yummy Frittata, the eggs make it high in protein. fritatta dinner I had quite a bit of interest yesterday’s post on my FitM.U.M Facebook Page about the Frittata so I promised to share the recipe. Now, I actually didn’t follow a recipe, I just knew what vegetables I wanted in it and that I need dairy free so I made it myself and it worked very well and tasted delicious, if I do say so myself. Obviously, you can choose your preferred vegetables and you can also add cheese etc to it to make it to your liking.

FitM.U.M’s Dairy Free Vegetable Frittata

Ingredients

1 medium sweet potato (cubed)

1 red onion (diced)

1 medium zucchini (diced)

8 cherry tomatoes (cut in halves)

100g baby spinach

100g premium lean leg ham, chopped (alternatively you could use bacon or omit all together for vegetarian option)

6 mushrooms (thinly sliced)

8 eggs

1/4 cup oat milk (use any milk you like)

1 TBSP minced garlic

Directions

1. Preheat oven to 185 degrees.

2. Whisk eggs and oat milk with a pinch of sea salt

3. Heat Pan or skillet and add garlic, sweet potato, mushrooms, onion and zucchini with a pinch of paprika and ground pepper. Cook for 5 minutes until vegetables soften. fritatta prep 4. Add whisked eggs and stir through

5. Add baby spinach, ham and cherry tomatoes and a pinch of salt and pepper. Cook for only a minute until spinach wilts slightly.
6. Pour into baking dish and bake in oven for approx. 30-40 minutes or until eggs are set and it is brown on top. fritatta raw 7. Remove from oven once it is cooked and let cool in baking dish and slice when cool fritatta slicefritatta cookedI have drank 2.5L of water today which helps curb cravings. I also made a little ‘clean’ sweet treat to enjoy tonight as I have been very good this week and not indulged, so I thought being a Friday night, why not!!! It is just banana and strawberries with my mix of peanut butter/cacao chocolate. Extremely Yummy and I am literally enjoying them now with a cup of Peppermint tea. treat treat 1 I hope this has provided a little insight into my low processed carb detox that I have been doing this week. I can honestly say I am not bloated or sick after I eat and I felt great on my 14km run today! This is not a long term elimination, I am planning to slowly introduce carbohydrates (such as rye bread, mountain bread, porridge) I will just limit them and only eat them in small quantities.

For those who are interested, I will keep you updated how I go! Follow me on Facebook and Instagram to see my workouts, food and recipes and our busy but active life as a family of 4 in Adelaide!

Enjoy xx

Blueberry, Chia & Banana Pancakes – The Healthy Chef

This healthy, yummy recipe is from The Healthy Chef (I love her recipes) and I am definitely going to give these a whirl in the school holidays. They not only look like a fantastic breakfast, but also a great kids snack (please note there is a nut free version too). You can also add protein to these if you wish. They will make a delicious family brekkie!

Photo Source: The Healthy Chef

Photo Source: The Healthy Chef

Blueberry, Chia & Banana Pancakes

Makes 6 pancakes

Ingredients

100 g (1 cup) ground almonds ( see notes on nut free and high protein option )
1 tablespoon chia seed – or ground flaxseed
1/2 teaspoon gluten free baking powder
1 teaspoon ground cinnamon
250 g  – 2 ripe bananas, smashed
2 free range eggs
125 g blueberries to serve

Directions

Combine smashed banana and eggs.
Add almond meal, linseed, baking powder and cinnamon.
Fold in blueberries if using.
Rest for 5 minutes.
Heat a pan over a low heat and add a little coconut, macadamia  or olive oil.
Spoon pancake batter into rounds onto the pan and flatten slightly with the back of your spoon.
Cook over a very low heat. Take your time and don’t rush.
Flip over and finish cooking.
Serve and enjoy with natural or coconut yoghurt.

Recipe Source: www.thehealthychef.com