THE QUICKEST WAY TO BURN 300 CALORIES?

It is good to mix up your gym routines and do different classes / styles of training. From zumba to swimming, from walking to weight circuits and from pilates to body attack. It’s all good and will all be doing different great things to your body. But what is the ‘quickest’ way to burn 300 calories? Continue reading “THE QUICKEST WAY TO BURN 300 CALORIES?”

A NEW YEAR; THE SWEET ’16

I cannot believe it is actually January and the start of a new year! 2015 absolutely flew by for me (and I am assuming the majority of you as well) but what a year it was. Every year I say “oh best year yet for sure” which gets me thinking how insanely awesome my life will be when I am 80 if this best yet status keeps up. Life honestly couldn’t get much better than it is right now. Sure there are the ‘minor’ things that could change or need a little tweaking but I am Healthy, Happy and Having a blast! The three H’s! Hell yeah Continue reading “A NEW YEAR; THE SWEET ’16”

12 WAYS TO CONQUER THE EARLY MORNING WORKOUT

“Motivation is what gets you started – habit is what keeps you going”

 Gone are the days of being a university student – flexible hours, catching up with friends, home all day long and sleeping in! Now living out of home in a city working full-time – trying to fit in a workout is tough… especially as winter approaches!!! Here come the frosty winter mornings … -6 degrees outside and pitch black when the alarm goes off at 5.30. Stubbing toes in search of the bathroom, blinding ourselves with the heat lights and having to carry cups of hot water out to the car to pour on the windscreen. Yes I am talking about a Canberra winter!! Continue reading “12 WAYS TO CONQUER THE EARLY MORNING WORKOUT”

EATING BEFORE AND AFTER A WORKOUT?

When it comes to eating healthy and working out, I rarely fall off the bandwagon. My daily routine consists of leafy greens, my morning coffee, sweaty gym sessions, stretching (and of course sitting on my bum 9-5… yes it’s not all lululemon and relaxing) But despite being a health nut/gym rat, there is one thing that has always stumped me… What to eat before and after a workout? and when? Continue reading “EATING BEFORE AND AFTER A WORKOUT?”

2015 – LET’S DO THIS

Sorry to everyone for the LACK OF posting and commitment over the summer holidays. I was too busy soaking up the sun, spending time with my loved ones, eating amazing foods and having an absolute BALL back in my home city!!! BUT I’m back and have plenty of new and exciting things in store for you all.

Lucky for us, living in the beautiful country of Australia, means that our Christmas holidays are full of summer heat and beautiful coastlines. Many families escape to the coast for weeks of BBQ’s, beach walks, outdoor cricket, swimming, hammock time and other active living activities in the sun.

jumoYes I ate whatever I wanted. Yes I drank to excess (so not me). Yes I ate copious amounts of chocolate. Yes I nibbled all arvo long on cheese platters. Yes I REGRET NOTHING and yes I HAD THE BEST TIME!

The most important part about getting back from holidays, both mentally and physically is accepting the time off and then getting back into routine. But it’s not that simple. After having a month off your fitness levels will most likely have decreased (don’t worry this is easy to get back) and your body isn’t used to your normal training routine. You need to ease back into it. My first class back was a lovely ‘body balance’ mix of Yoga, Tai chi and Pilates, and let me tell you I was sore even after a few downward dogs and sun salutations.

 

DO’s and DONT’s FOR GETTING BACK INTO ROUTINE

DO:

  • Do take it easy. Ease back into the gym and allow your body time to recover and rest
  • Do drink lots of water. Aim for 2 Litres per day. Post on drinking water>> HERE
  • Do stretch your muscles after a workout. This is just as important as the actual workout. Post on stretches >> HERE
  • Do warm up and cool down where appropriate
  • Do make friends with salad. It’s the perfect time of the year for yummy salads. Post on festive salads>> HERE

 

DON’T:

  • Don’t over commit or set unrealistic challenges/goals
  • Don’t make silly resolutions and cut out food groups or ban certain foods. Telling yourself you will NOT eat chocolate will only make you crave it more. Everything in moderation!!!
  • Don’t think you will lose weight by eating less. Just eat right. Post on the ten foods you should be eating daily >> HERE
  • Don’t feel guilty for what you may or may not have don’t over the holidays. They are supposed to be enjoyed and indulgent. Post on indulgent eating and cheat meals 20% of the time >> HERE
  • Don’t compare yourselves to others. What might be your beginning might be someone else’s end.

 

Don’t worry if before Christmas you could do 10 push ups on your toes and now you can barely pump out 2. Good things take time – trust the process!

 

K

 

NN DAY 16 – AB WORKOUT

Too many wines or cheese last night? No worries. The number one rule of a healthy lifestyle IS NO GUILT!!! Guilt only causes stress which inevitably causes weight gain so let it go! An indulgent Saturday night was probably exactly what you needed after a busy week!!

Want to get your body moving?? I am calling this THE ‘AB‘ WORKOUT. Not only is it an ‘abdominal’ workout it is also a created by the amazingly talented West Aussie icon ‘Amanda Bisk’ aka AB. This girl has an out of control gorgeous strong body and is stunning on the inside and out. I got this quick little Ab burner from her super popular instagram page >> @amandabisk but for more workouts and great healthy advice head to her blog for a sunday read HERE!! Thanks Amanda!!!

THE AB WORKOUT

3 ROUNDS

20 x sit ups

ab 2

20 x side crunches (each side)

ab 3

20 x knee to elbow plank

ab

20 x alternating toe touches

ab 1

 

There is a video of her completing these exercises if you need more information on her instagram page @amandabisk! just scroll through and have a ponder!

K

NN DAY 13 – STRETCH IT OUT

 

Ever noticed how babies can grab their feet and lift them up to their mouth or head with ease? Yep that’s right every single one of us has been able to touch our toes at some point in our lives. You may not still be able to swing it up to your ears but that’s because our legs are a lot longer and our flexibility decreases and tightens over time if we don’t stretch.

“Stretching releases dopamine which helps you feel happier and more positive about the world”

 One of the most important parts of exercising is warming up and cooling down and of course STRETCHING! I am sure we are all guilty of it – me number one – of neglecting the stretch. I try to do pilates, yoga and body balance at my local gym but this is probably once I week if I am lucky – which lets face it, is not enough mat time. 10-15 minutes a day is all it takes and trust me your body will thank you for it. Especially if you sit at your desk all day – a good old spine stretch could be just the ticket to a perfect nights sleep!

Stretching is also great for;

–  relieving PMS pain, emotional imbalance and bloating

–  loosening the muscles which relieves fatigue so you can exercise longer

–  improving concentration as the blood flows around the body

–  lengthening your muscles to prevent tear or injury

– increasing circulation

 

Here are 10 simple ‘yoga’ stretches/positions to try tonight. Hold each stretch for 45-60 seconds. It will only take 10 minutes of your time – so bung the dinner in the oven and get stretching whilst you wait!

 

    Pelvic tilt

pelvictilt

    Cat-cow stretches

1d0957d55d96b26a_Cat-Cow-Pose_xxxlarge_1

    Downward facing dog pose

correct-down-dog-2

    Pigeon pose

Pigeon-Pose

    Lunge hip flexor stretch

a8dbe46a0482fb3d_grounded-warrior-1

Pyramid pose

Pyramid%20Pose

Mountain pose

Tadasana-Mountain-Pose-Of-Yoga

Standing forward bend

149636-284x425-forward-fold

Seated twist pose

Detox-Yoga-Poses

 Savasana pose

savasanablog

 

Try this 10 minute sequence 2-3 times a week and see how you feel. Challenge yourself to get deeper into each stretch and take note of how your flexibility increases over time! Your body is the only place you have to live forever SO TAKE CARE OF IT!!

 

STRETCH IT OUT

 

K

NN DAY 12 – HIIT WORKOUT

Firstly HIIT huh?? HIIT stands for High Intensity Interval Training. If you have heard the buzz surrounding it, you now that it’s a super fast, very effective way to work out. Basically HIIT involves short intense bursts of exercise with less intense moves or complete rest in between.

The reason why so many people are loving HIIT at the moment is because it is crazy efficient as you only need to spend 15-30 minutes in the gym whilst still coming out with the same if not more benefits as the usual 1 hour class.

When you turn up the intensity on your workout you are making your heart work harding as your heart rate sky rockets.

HERE IS A SIMPLE 15 MIN HIIT SESSION TO GET YOUR COVERED IN SWEAT AND FEELING AWESOME (well not during it but after I bet you will)

Now I say simple because the exercises are simple ‘to understand’ however this quick feisty workout is anything but easy. There are 5 exercises. Complete each exercise for a total on 20 seconds followed by 10 seconds of rest before moving on to exercise 2, 3, 4 and 5 etc. Rest for 90 seconds at the end of the first set (once all 5 exercises are complete) and then repeat a total of 3 rounds.

1. Squats (add small jump for the advanced)

2. Push ups

3. Kettlebell Swings (it wouldn’t be a kale and the kettlebell circuit without one. Full kettlebell workout on the blog HERE)

4. Step ups (can use a step or bench/chair 30-50cm high)

5. Plank (now that you know the correct form from Friday’s NN DAY 7 post HERE)

REST 90 seconds!!! Complete 3 rounds in total

 

Try your absolute hardest for the 20 seconds and earn your 10 second rest. The harder your push the more intense the intervals are and therefore the higher your heart rate will go burning more fat and calories. GOODLUCK!!

K

Photo source: www.sweatandoranges.com.au