HIIT

FitMUM of the Month Transformation

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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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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 $9.99, 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

 

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

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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

H.I.I.T Sweat Session

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Try this awesome High Intensity Interval Training (H.I.I.T) session. Give your maximum effort and get maximum results. You will feel amazing afterwards and you will burn more fat doing this type of workout and continue to burn calories long after you’ve finished! Now that’s a bonus!

sweat

Perform each exercise for 45 seconds with 15 seconds rest between exercises. Enjoy this full body …session. It will take 10 minutes so if you are feeling brave and want more of a workout… do it twice!

H.I.I.T Sweat Session
Push Ups (knees or toes)
Burpees
Jumping Jacks
Mountain Climbers
Plyo Lunges (alternating lunge jumps)
Tricep Dips (use a chair)
Ab Brace (plank)
Squat Jumps
Step Ups or Skipping (if you have a rope)
High Knee Sprint

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