For the past few weeks I’ve been shaking up my Wednesday mornings (and my legs) by adding in a weights session with a little crew of people and the wonderful @yago.aldir_training.
I came into it expecting some strength gains (I have no photos because 1) I look like a gremlin in the morning 🐸; and 2) I’d intimidate you all with my enormous muscles 💪🏼). I didn’t expect that it would just be a huge mental boost. Winter means bunches get cancelled and that means even more solo time on the trainer, which we all know gets pretty grim after a while.
The mix up of training, the different challenges and the social aspect has just been so motivating, I don’t even hate the alarm when it goes off at 5am. Which is big for me!
My fit camp ladies who have started on this 100 day journey with me are doing absolutely amazing so far and I couldn’t be more proud of them for taking a leap of faith towards that first step in their transformation journey inside & out💗
I’m excited to see how our bodies change in weight & inches over these next few months, but this is about SO much more than that!
It’s about the person that you become along the way. It’s about getting uncomfortable & committing to something that scares you. It’s about overcoming those fears every single day. It’s about pushing yourself not only physically- but mentally & spiritually as well😘
Isn’t it crazy how much our society focuses on the outside transformation & often forget’s about our inner journey when that is THE most important part?! .
Instead of focusing on a certain number or pants size- let’s focus on getting rid of the negative self talk + limiting beliefs that have been holding us back! No more beating ourself up for eating our favorite donut or maybe having 4 slices of pizza instead of the two we meant to have. This lifestyle is meant to be enjoyed & your body is meant to be respected + cared for- so stop wasting anymore time speaking unkind things about yourself & start loving you for YOU! Shift your focus to being confident + healthy on the inside FIRST & watch your whole life change😍
2953013 August, 2019
My Ideal Morning Routine:
1) 1L water: 🍋
2) Spotify & sweat: 30 min workout
3) Breakfast & ☕️ @ home.
3) Learn something new.
4) Set 3 priorities for the day.
5) Work from home.
1,31111310 August, 2019
How to Get Stronger at Handstand Push-ups
A couple of weeks ago @modusathletica posted about using eccentrics and isometrics to get stronger at pulling. I'm using this right now and am seeing fantastic progress. Follow her for amazing tips, especially pulling and climbing related.
This inspired me to do the same for my handstand push-ups. My goal is to make each eccentric last 30 seconds. I am using 3-4 pauses to try and achieve this. I am trying hard to just do these and not do any other HSPU training but unfortunately I seem incapable of following my own rules (see my story)! If you have a solid handstand and want to get stronger at your handstand push-ups give these a try. If you work at a wall then you can do the same there (go chest facing the wall if your eventually want a freestanding). If you do not yet have a solid handstand then maybe now is the time to join my Master the Handstand coaching group. 12 weeks of coaching, programming and community. All the details are in the link in my bio. 5 spots remaining!
Q: Best advice you’ve ever received?? I took a poll on my IG story and here are some of your responses: - “No amount of money ever bought a second of time” - “Find something to be grateful for and happy about every single night before bed” - “You’re not intimidating, they’re intimidated” - “You can’t control what others do, you can only control how you react to them” - “Cherish the lows as much as the highs, that’s where you get made” - “If it both scares and excites you, then its worth pursuing” - “Never go to bed angry” - “You deserve it.”
- - -
It’s not gonna be a Christmas miracle (or maybe it will after all of this time 😂) but a Christmas MISSION! Putting it out there so I’ve put it out there but ima gonna get me at least 1 of these bad boys with zero band by Christmas - BOOM.
• Set the goal
• Be sure they are specific and measurable
• Work your ass off
• Achieve said goal
What’s your goal for the remaining 4.5 months of 2019? 💪🏻
Try our pre workout and fat burner in one, boost your workout to the next level with these easy to take capsules. No need to try those bad tasting powders, 2 of these capsule gives you everything you need.
As I lay contemplating my existence after a savage leg day - I regret the number of squats we tackled yesterday, however, the squat is the biiiiz-niiiiz. There are few exercises as effective for building muscle and increasing strength and power. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. They Burn Mad Ass Cals. It’s a compound, multi-joint exercise, so you burn through those calories with the work being undertaken - Especially for beginners new to training, get compound movements into your workouts. DO IT!!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you build muscles from these big movements you actually start to burn more calories at rest. It’s thought that for every pound of muscle you gain, your body will burn an additional 50-70 calories per day. Not too shabby at all folks.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Squats are functional. ie they help with normal everyday activities. You squat every time you sit down or get up out of your chair, lift something, or pick your kid up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Prevent Injuries: when the form is spot on, squats strengthen your knee ligaments and knee stability, improving flexibility and balance along the way.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Increase Core Strength: The squats focuses in on the quads, glutes and hamstrings but also require you to sort your core strength out to stabilise yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Boost Testosterone: They release of extra testosterone and growth hormone in your bloodstream. Don’t be panicking here now ladies, testosterone helps build more lean muscle and increase your strength.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If someone you know could benefit from this post, tag them below! 👇🏼⠀
3114 August, 2019
Spring is only weeks away! Which means it’s time to get busy 🤩
Here’s an awesome Total Body #Workout using just your Body Weight!
All you need is a #Plyo Box, Step or Bench.
Using the #Tabata Method for MAXIMUM Impact! 💦
20sec: Step Ups
20sec: Box Jumps
20sec: Decline Pushups
Repeat for a total of 4 Rounds
Total Time = 8 KILLER Minutes! 💥
We can’t wait to hear how YOU go! 🙌
8214 August, 2019
The perks of my job, I get enjoy days like today! #outdoorfitness
When you can, step outside and get some vitamin D and fresh air.
We may still be on Mum mode at the group sessions but it’s a great opportunity to exercise with other mums, enjoy the outdoors all while with our little ones who tend to join in, play, sleep or eat #mumsandbubsfitness
💐Congratulations to our Member of the month Rebecca!💐
Here is what Rebecca has to say about her time at Fernwood.
I’ve been training for 7 months now, slowly building up my strength. Now that I’ve shed the weight I wanted to (14 kgs) I’m working on building muscle. I do weights three times a week, and cardio three times a week, plus one PT session.
I’m still managing to visit the gym six times a week, the crèche at @fernwood_yarraville is fantastic and the kids love it. My favourite class is the FIIT30, it’s like a small group personal training session. It’s only 30 minutes but you really push yourself hard in the class. Joining Fernwood is one of the best decisions I have made for myself. Time spent at the gym is my form of self care. I focus not only on my body but my mind too. #fernwoodyarraville#fitness#womensfitness#strongwomen#healthy#embrace#youcandoit#healthylifestyle#groupfitness#empoweringwomen#bethebestyou
3014 August, 2019
Sneak Peak 👇
Here’s a sneak peak into tonight’s Muay Thai Partner Conditioning. Check out the format below:
▫️Partner Workout. 1 partner on the heavy bag and 1 partner performing bodyweight movements.
▫️Once bag work has been completed switch roles with your partner.
▫️Bag work starts at 100 reps, then 90, 80, 70 and continue until you finish on 10.
▫️15 - 20 minute time limit to finish.
▪️Bag Work: Quick Teeps alternating legs with no marching in between kicks. Each kick counts as 1. Continue until you reach your number.
▪️Bodyweight: Perform 10 reps of each (after each round reduce the numbers to 9, 8, 7 and continue to 1) - Burpees, Squats, Pulse Lunges (each leg), and Explosive Sit Ups. If you finish before the bag work has ended wait in a plank until they’re done.
💥It should look like this: 100 kicks and 10 reps of each bodyweight exercise, 90 kicks and 9 reps of each bodyweight exercise. Continue until 10 kicks and 1 rep of each.
‼️Comment, Tag and Save for your next Partner Workout.
My client and friend Laura lifting 135lbs like it's nobody's business; except I just posted it to Instabook, so it's now other people's business :) The most weight she had lifted before (in the Sumo Deadlift) was 85lbs!
A lot of people just see exercise as a way to manage or lose weight, but it's SO much more than that.
We humans like immediate results, and weight loss can take time. If your only focus is dropping kilos (which might take weeks or months!), it mightn't be strong enough motivation to get you off the couch day in and day out.
Instead, try focusing on the immediate benefits of exercise... Focus on how good you feel after a workout. Focus on how much more energy you have. Focus on that feeling of accomplishment.
Knowing you'll get an immediate "reward" for your effort can help to make exercise a part of your daily routine. The weight loss... that'll come in time.
🎥BEST MATE WORKOUT💫
If you have a furry friend..... Get them involved! 😂
Girls, I don’t ALWAYS have a structured workout. Sometimes you just gotta get moving! I can dance 💃.... But doing random exercises is the next best thing!
As long as you’re getting the heart pumping for 60 seconds, you’ll get some serious burn! 🔥
60 seconds ON
20 seconds REST
REPEAT x 5
Today on the blog I’m talking about the benefits to rolling out the major muscle groups with a foam roller.
Increased flexibility, faster recovery between workouts, and tension relief are just a few of the perks.
Taking care of your body is equally as important, if not more, than moving your body.
Your never in this alone.
We'll be here to support and guide you every step of the way! 🤝 “Strength does not come from just physical capacity. It comes from the soul and the will of the person pursuing it.” 30 days for $30. Click on the link ⬆️above!
41114 August, 2019
Lather, rinse, repeat
5114 August, 2019
LADIES! This is a very special PSA 🎙
Are you working out non-stop, buying alllll of The apps, eBooks, programs, memberships and MORE?
Let’s not forget the diets [starvation + restrictions] am I right?
Here are 4 things you may not have considered:
💫You are not eating the right FATS [more to come on this, but nuts, avocado and even OILS are you friend - but not all oil..]
💫HYDRATION. 🚿 How much are you drinking? Yes, we’ve all heard it before but what exactly does water help with? Not only does it make you feel fuller for longer, but think of food as the fuel to your car and water as the oil... without BOTH, you’re in the ditch
💫PORTION size. This is where I was stumped for years.and.YEARS. I over ate - even the “healthy” foods. You only need “one serving” as recommended. If you’re still hungry, refer to the point above 😛
💫MOVE EVERY DAY. I know this is tough when you work full time or have the kiddies, but challenge yourself to do 10 squats in between breakfast prep, 10 lunges at lunch and a brisk walk for atleast 10 minutes! [the intensity of a walk is the different between staying the same and fat loss]