Move

   

BEST RESULTS SHORTEST TIME

16 October 2017

BEST RESULTS SHORTEST TIME

We were enjoying the birds chirping and the light sprinkle of rain on our faces doing our Flex of FFITFlex on Wednesday when a few clients asked me “did you watch Catalyst last night?”.  Sure did, it was Series 18 – How to Exercise Better.  <<<Click there to watch.

“The recommendations and the science all back up exactly what we do”.   When creating FFITFlex it had to do with critical factors as we age.  Address the loss of lean muscle and staying flexible so we can continue doing our everyday tasks and enjoy the “extras” we love, for me that’s hiking and rock scrambling.

Some of the ladies continued talking the word Sarcopenia was mentioned, so what is it? The Dictionary defines it as: the reduction in skeletal muscle mass due to aging - or in simpler terms - age related muscle loss.

One of the interesting facts that was pointed out during the show was from around the age of 30, your muscle loss can begin and this lost muscle is eventually replaced by fat.  It’s around .5kilo a year and increases as you age.

That means you can be the SAME weight but your body composition will be made up of more fat and less muscle.  More fat starts to put you at risk of the nasties like diabetes, high cholesterol, high blood pressure or heart disease.  The wonderful news is you can do something about it.

Muscle is the most active metabolic organ you have, that's why losing muscle mass is so devastating to your body composition.  The problem all starts with your fat cells -- they are programmed to be a bit greedy. If fuel (glucose or fatty acids) is available, they'll use it and turn it into fat.  Muscle cells are more selective. They only use fuel when it's needed.  So because we all move less as we age, our muscle cells use less fuel.  That makes more fuel available to those greedy fat cells to use and convert to body fat.

Now is the time to send the message to your body to say "maintain muscle and burn fat".

Step #1: Exercise to your high intensity with short intervals. You’ve probably heard of HIIT. These metabolic workouts drive sugar (glucose) and fat (fatty acids) into your muscle cells to be used as fuel.

Step #2: It’s what you eat.  Eat Protein (lean meat) and Produce (veggies or fruit) at each and every meal, and avoid Processed and Packaged foods.  And remember those Healthy fats like avocados, olive oil, and raw nuts.  This way of eating maximises your body to burn fat.

   

AN UNLIKELY TRAINER & COACH

09 October 2017

I was one of these women who thought I didn’t need to exercise.  I walked and thought that was enough.  Then in my forties I had some health issues and went through menopause.  My beloved walking didn’t cut it. I went from 30 minutes to 60 minutes, to 90 minutes to 120 minutes and nothing was keeping the weight off.  Until finally, I joined a gym.  I discovered how important muscle was as I aged and never realised that I was losing muscle as well as fat through walking.  Now I know better.  I went back to study and the rest as they are say is history.  I still love my beloved walking which helps with my mental health and to keep my body moving.  After all we were designed to move not sit all day.

When I first walked into a gym I was scared of the unknown.  As I was talking to the trainer and she was asking me questions I was thinking “what would you know about menopause? You are lucky to be 19”.  I never gave her the real reasons that I was there, but I did join.  After I saw the results, I told her about what I was thinking and why I was there and we had a great laugh together.  You see, I knew I needed to change something and if it didn’t work that I at least gave it my all.  This was the critical part of the change, was that I had to be in it 100%.  Because if I didn’t do this, then how would I know if the results or lack thereof were a direct result of my lack of commitment to the program.  Needless to say it worked.

Without boring you with every detail of why I now specialise in women’s training for the late forty year old onwards, I will explain why I have a passion for these women and their results.  Firstly, I saw the difference it made in my life and as a result I am not following all of the health issues that my family have.  Secondly, I cannot change my mother and see the struggles she is having now, but I can help those who are willing to work with me.

So why is it important to have a Personal Trainer and Lifestyle Coach?

#1 Accountability and Support

If you are relying on yourself to workout or follow a healthy eating program you can always allow life to get in the road and make excuses.  Whereas, if you made a commitment to exercise and eat healthy for 28 days, then your coach will be there asking you what you ate, when you worked out and will hold you accountable to the goals you set.

#2 Results without the Wasted Time

Have you ever noticed those people in a gym who stand on the treadmill for 40 minutes and then leave?  Or they stand around having a lovely chat for 20 minutes do a few bicep curls and are on their way.  They don’t have a plan and are not completing the fastest workout they can for the maximum results for them specifically.

Then there’s the case that I eat healthy and yet nothing is changing.  What you are eating needs to change, it is that simple.

#3 Mental Health Confidant

You build a bond, a relationship with your coach, you get to unload on them, things you wouldn’t unload on others close to you.  When you start setting life goals with your coach this opens up hopes, dreams and feelings.  Reasons that may have stopped you in the past.  Working out and feeling connected helps keep your mental health in perspective.

#4 Efficient, Technique and Form

A coach will know what exercises will be most effective for you and your goals.  They will continue to educate you and ensure that you have proper form and technique so that you reduce the risk of injury.

#5 Get Challenged

Your coach will make sure you are never bored, take you to the next level and challenge you each and every time.  When you think you can’t do any more, they will be there encouraging you to do one more.  When you think that you cannot change your eating habits, they will give you a taste of their breakfast and you will be pleasantly surprised.

A coach will also help you set realistic and achievable goals, keep you in check with good habits and personalise a plan for you. There are so many other reasons, I could go on and on.   


   

3 REASONS WHY YOU SHOULD MOVE


02 October 2017

Whilst watching the new Battle of the Sexes movie, I was inspired by the determination of Billy Jean King and how she and fellow tennis players stood up for the right to equal pay.  

There are so many known and unknown women and men who have made and continue to make a difference in the world. 

I find it difficult to watch the women, men and children in our country become more overweight and suffer from health diseases that are preventable.  So I continue to write and talk about moving daily, eating wholesome food and living a healthy lifestyle, in the hope that it might make a tiny difference to someone’s life.

Why exercise?

My number one reason is, because it keeps you young.  Things start to go a little sagging as you age and this will happen a lot quicker if you aren’t exercising.  The worst part of aging is the fat tissue and skin changes for the worst.  The more we strength train, we build leaner muscle and look more toned, the younger we look.  We feel firmer and tighter and have more confidence.

My number two reason, build up your immunity to ward off health disease.  Exercise is one of the best ways I know of to fight off all sorts of ailments and illnesses and build your immune system.  Helping from colds to diabetes all the way through to heart disease.  Avoid preventable health diseases by moving daily.

My number three reason is, because you can, your body is designed to move.  There are others out there who would do anything to be able to exercise but because of their life situation they cannot.   if you continue to move your body, it will continue to work for you.

I am so grateful that I can exercise daily and that I can help inspire other women to live their best lives.


   

3 Hot Tips to Your Best Workout


25 September 2017

#1 Warm Up

Before you start each workout, warm up to get the body ready to go as hard as it can.  You want to get those muscles and joints loosened up prior to get flat out.  Warm up is typically around 5 minutes.  My favourite way to warm up is to do the first set of the program I am about to do.  This way I am warming up the actual muscles and joints that I am about to workout.  Don’t miss your warm up, it is really, really important to prevent injury.

#2 Go Hard

You want to go as hard as you can.  Give it everything that you have so that you get the results that you want.  Working out at higher intensity not only means better results, but also means less time that you need to work out.  Make sure you are following proper technique and do not compromise for the sake of speed.  You should have really sore and tiring muscles during your workout.  Know where you are starting from and work up from there.

#3 Measure

To see results you first need to know where you are starting from.  Measure, weight and know your body fat percentage. Your most important measurement is during the workout itself.  Either time each exercise, count your repetitions or increase your load (weights).  Continually challenge yourself by moving to the next level in reps, time or load.


   

5 ESSENTIAL REST AND RECOVER TECHNIQUES

18 September 2017

Rest and recovery are two very different components, but to have a successful fitness program, you also need to have a rest and recovery plan in place.

Recovery time are the actions you take to ensure your body repairs after a workout.  Rest is about how you sleep and spend your down time.  You might be laughing about, now thinking "what down time?"

#1

What you eat has the ability to heal or poison your body.  There are toxins in processed foods and alcohol.  Before you say I’m not giving up my alcohol, I am not suggesting that, but simply being aware of the effects can help you make decisions that are right for you.  We suggest eating wholesome well-balanced meals and allow yourself a cheat meal each week.  Remember not to go crazy on that cheat day.  Each of us will react differently to foods so it is important to know what affects you.

Organise a meal plan and shop ahead for the week.  Pack healthy snacks like nuts in your handbag so you always have them on hand.  Plan ahead if you are going out, check out what’s on the menu so you can make a decision before you get there.

#2

I probably say this each and every week, drink up… no I do not mean alcohol, I mean water.  Water is essential to your overall health, energy, recovery, performance and how you age.

Next time you head to the bathroom turn around and check out the colour.  The clearer the colour the more hydrated you are, the darker the colour the more you need to drink up.

By the time you are thirsty you are already dehydrated.  Start your morning with water.  This helps your cells regenerate and recover, hydrates you after a nights rest and gives you more energy.

#3

Having a great night’s sleep is so important to your recovery.  Not only will sleep help your muscles recover, it helps your mental health and hormones.  We all need different levels of sleep depending on our lifestyle, genetic makeup and workouts.

Start with a set time to go to bed.  20 minutes prior to bed turn off all electronic devices and turn off the lights.   Complete a light stretching session whilst clearing the mind.  I personally love putting delta waves on during this time to help heal, regenerate and allow for a dreamless sleep.

#4

I cannot say enough about stretching.  This is why it forms a critical part of our FFITFlex sessions.  Having flexibility means you can move well and be pain free and we all want that as we age.  Identify if there is an area that is tight and work on stretching that to release them.

As I mentioned in tip 3, stretching forms part of my nightly routine.  But it also forms part of my morning routine.  Stretching when you first wake helps you overcome those stiff muscles and joints.  A few quick stretches in bed gets the fluid moving in your body and gets you ready for the day.

#5

Standing and sitting straight is probably one of the areas that most of us forget.  We spend so much time sitting that it is harmful to our general well-being.  Bad posture can lead to back and neck pain.  So keep moving and stretching.

Try out an ergonomically correct chair.  If you are struggling to sit up straight, try a ball or form roller to help as a cue and force you into staying upright.  When you are standing, do not lean to one side or lean on something for support.  Get your body working for you. 


   

MUSCLES DON'T HAPPEN WITH CARDIO

11 September 2017

How is it possible that my weight is the same and my body fat is going up?  The simple answer is muscle loss.  Have you ever noticed when you are sick that your weight goes down, yet your body feels flabby?  You have lost muscle tone.  Looking after our muscles and staying lean is a key to resting metabolic rate.

Many of us are now aware that we need to strength train for muscle strength and bone density but we still love those cardio workouts and tend to favour them over our strength training.  It will take a while to build muscle because we have less testosterone than a man, but that doesn’t make it impossible, so stick with it.  

So how often should you weight train?  Aim for 3 a week and stay consistent. Even if you are tired and cannot give it everything you have, staying consistent will help you reap the rewards over time. Next your workout should include complex exercises squats and push ups. 

Increase the weights… You want to feel that workout and create some soreness which will let you know the muscles are responding.  You want muscles to fat burn while you rest. You want to be able to lift that weight 10 times and feel the exhaustion.  Get breathless.  Remember if you take time off, don’t go straight back to where you left off.  Start lower and increase. 

Hormones will have a play in building muscles.  High testosterone levels means more muscle and less fat.  Over the years in supporting women and their eating plans I’ve heard time and time again, my partner is doing this with me and he is losing more than I am.  Simply, he has more muscle and testosterone. 

High levels of the stress hormone (cortisol) means less muscle and more fat. So keep those stress levels under control.  Your nervous system and thyroid will impact your metabolic rate and how you burn fat. 

You need to make sure that your body is getting enough protein from what you eat, so it has the energy to build muscle that’s number one. Eating protein before a workout means the body pulls from fat stores to work out and preserves muscle being used for energy.  Eat protein and some carbs after a workout, encourages the muscle to repair.  The carbs will help release insulin, but make sure not too many carbs as this will store as fat.   Avoid eating right before you go to bed.  Your body will be trying to digest your good and will not get around to the fat burning process.

Getting enough rest and recovery time is just as important as training correctly.  Sleeping 7 to 8 hours each night will not only help your muscles repair and build, it’s a great time for fat burning.


   

BUT WHAT IF I MESS IT UP?

04 September 2017

I work out daily, and I’m really happy with my consistency but what I’ve found is some workouts are better than others.  Am I messing this up, is there a reason for this?  This was the question I was asked this week from a client who works out in the morning. 

We can have workouts that we feel more connected to and that we walk out on the day saying “I did a great job today”.  Yet other days, we feel like we were at about 50%.   Some of us love morning workouts and others prefer evenings and this can depend on our work schedule as well as when our body feel like they can naturally perform better.  I love morning workouts, because then I know it is done for the day.  As well, I am much more productive and happier after a workout.

Pick the time that works best for you and your body and work cycle.  Some days our workouts will be better than others.  But there are some contributing factors that can affect you making the most out of your morning workout.

Be Prepared

Get your clothes organised so you are ready for the morning. You don’t want to get out of bed and hunt around in the dark finding your shoes, this only makes it hard.  When you make it hard for yourself, it is easy to allow the negative thoughts to filter through and allow the excuses to take hold.  It just means that if you do manage to get to your workout, your attitude will be holding you back.

Catch some ZZZ’s

Sleeping well is part of your workout, it’s your rest and recovery time.  Create an evening routine around an hour before bed, where you relax and wind-down to ensure you get the best possible night’s sleep.  Try 10 minutes of yoga and gratitude and some relaxation music.  When the alarm goes off in the morning, you want to make sure you wake up feeling refreshed and ready to go.  A word of advice, forget the snooze button.  It does not exist, get up and get going.

What and When you Eat

Eat around 3 hours prior to going to bed.  So if you’re heading to bed at 10.00pm, then your last drink and meal should be by 7.00pm which allows for better digestion and better nights rest.


   

MANY MUSCLES MAKE LIGHT WORK



28 August 2017

Rather than focusing on saggy arms, tight abs, toned legs or a droopy bottom, start to think about full body workouts.  When you complete a full body session you are training and toning every part of your body.  The bonus is that you are engaging multiple muscles all at one time, this means less time taken to do a workout.  You need more co-ordination when working multiple groups together which means greater concentration and energy use. 

We started our new FFITFlex sessions 4 weeks ago and our clients can see the progress in one another.  They are working out in less time and becoming fitter and stronger as a result.   I see them smiling as they walk to complete their workouts and leaving with a glow of sweat, calmness and even bigger smile.

Today, I am including our August full body workout so you can enjoy.

The wonderful thing about these styles of workouts you can still do them whilst you are on holidays.  They travel with you.  So there is no reason to miss out.  


    GO FLAT OUT OR DO INTERVALS?

21 August 2017

Going flat out is not the answer.  Whatever form of exercise you love you will get better results when you work in intervals. The biggest benefit to interval training is that you spend less time working out.  No-one has time for those long workouts, right?  We want to get in, get it done so we can move on to the next thing on the list. 

Sticking to your workout schedule is a whole lot easier when it’s not so long and drawn out.  You virtually cut your training time in half when you use intervals.  20 minutes of interval training will burn as many calories as a steady paced 40 minute workout.  Not only that, interval training will boost your fitness and helps with fat loss. 

Interval training simply means alternate from a high pace to a low pace.  The great thing about intervals is that your high and low pace is individualised.  So you could be a beginner to a supreme athlete and would still reap the benefits.  As a beginner you might start by walking at a faster pace, move to a slower pace.  High intensity will increase your speed, performance, endurance and strength.

Intervals are great because you can apply them to any type of workout.  Walking, running, biking, rowing, swimming, dancing and our favourite – strength training.  You are not thinking… when will this be over? The time has been cut in half and you know that you are almost at your cool down, so the mind doesn’t stop you from doing your best.  They are all pretty close in calorie burns, so here’s some numbers for a 20 minute session.  Sprint intervals is around 260 calories, skipping rope intervals is around 250 calories or tabata style is around 300 calories.  What I love about tabata is that we include a level of strength training making it even more effective, because that calorie burn is working whilst you are resting.  


   

HIT A PLATEAU OR SHOULD YOU BE IN MAINTENANCE?

14 August 2017

You’ve probably heard the terminology “I’ve hit a plateau”.  It is used a lot when you stopped losing the weight that you want.  Mostly you will lose a good amount of weight up front and then this will slow down.  But have you heard of the terminology “I’m in maintenance phase”?  The maintenance phase is giving your body a rest for a bit whilst it adjusts to the new metabolic needs.  This is a stage that many of us miss out.  We continue to stay on the reduced calories and exercising at peak levels but nothing is budging.  The body needs time to readjust, before you start again, it is known as maintenance and is a fundamental of personal training and eating healthy.

During the maintenance phase, you will eat slightly more (normal calorie intake) and you won’t work out as hard as you did.  Then you can adjust your program/ increase your effort and you will lose a bit more weight (but not as much as the first time).  After this small break in your program, you go back to your reduced calories and training at peak level and then take another maintenance phase.  This break will be a little longer whilst the body readjusts to the new metabolic rate.  This is the pattern that you continue to reach your weight and fitness levels.  

Does this mean that you go totally off your healthy eating plan and exercise program during maintenance?  Not at all, it is all part of active recovery and maintenance.  Active recovery means you still workout and promote the recovery of your cardiovascular and musculoskeletal systems so you are ready for your next phase. 

Our Better Lifestyle Journey is the follow on program to our 28 Day Transformation Journey and has maintenance included in its menus.  The 28 Day Transformation Journey slowly increases the amount of healthy food you have each week and follows these principles.

The best way to stick with a maintenance program is to eat lean protein, healthy carbs and fats and to move daily at a lower level than you do normally.  Variety in exercise and food is critical to stop from plateauing.


   

THE HOW TO'S OF WALKING


07 August 2017

Walking is not as easy as it seems.  There is a technique to ensure correct form and avoid injury.

Start by completing a warm up, so in other words start your walk slowly for at least 5 minutes and gradually increase your speed.  What this means is you will walk for longer and keep a more consistent pace.

The same is said at the end of our walk, at least 5 minutes out start to cool down and allow your body to recover.

It’s all about the posture.  One of the incorrect techniques I see often is that we look down at where we are walking.  You want to walk with your head looking forward at around 12 to 20 feet in front of you.  Yes, you are correct I am old school so that is around 3.5 to 6 meters.  Looking right in front of you is putting strain on your neck.  You want to be upright when you are walking but at the same time have your shoulders and neck relaxed, with your stomach muscle tight and avoid arching your back forward to backward.

Walk with your knee soft (slightly bend) and avoid any stress on your joints by hyperextending, walking heel to toe.  So in other words, your ankles should be in line with your shoulders, then place your foot on the ground in front of you with the heel hitting first, roll into the ball of your foot, then repeat on the other side.  This might need a little concentration at first but your body will thank you for it.

Swing your arms with a slightly bend elbow and your thumbs to the front.  This avoids stress on the shoulders.   Walk quickly with purpose so you are moving at a moderate intensity level.  This means your heart rate is up and you should be sweating.  Your steps should be in alignment with your body, not too long, but not too short.

Include stairs and hills as you are walking to increase your heart rate and fitness level.  When walking stairs or an incline, take your time but at the same time push yourself making your moving deliberate.  Keep the same stride on stairs and continue to walk heel to toe placing your full foot on the steps avoiding holding on and use your stomach muscles and posture to support you.


     

TO COMPLEX OR NOT TO COMPLEX

31 July 2017

Complex is a set of resistance exercises using dumbbells or barbells.  Exercises are completed one after the other and focus on working the full body each workout.  Generally you complete only 4 to 6 exercises for 8 to 20 repetitions.  The exercises are completed with no rest until you have finished the full set of exercises. 

The really important factor is to have good technique and form and finish the workout.   During this type of workout you will increase endurance and muscle and push your body and mind to believe you can.   Trying to get stronger, than lower the reps and increase the weights.  Or if increasing endurance is what you are wanting, use lighter weights and complete more reps.

Complex training is one component to our FFITFlex workouts and today we share this aspect with you.


   

HOME IS WHERE THE WORKOUT IS

24 July 2017

Over on Facebook this week we have been posting at 6.00am, 12.00noon and 6.00pm a different exercise challenge you can do at home. We have provided workout ideas ranging from lounge, hallway to bedroom or office workouts.  There are just so many options, you need only to make it part of your routine.

The one I like the most is every time you go to the bathroom you do a workout.  You will be surprised how this can add up when it comes to moving daily.

So much of our life is spent sitting.  If we want to be healthy, then it’s time to get moving.  The 5 minute challenge workouts we’ve provided this week are just one way.  Here are some other ideas.

Run instead of Walking

Each time you get up for an activity instead of walking go as fast as you can.  Park further away at the shops or school and walk fast to your destination.  Walk or run down the hallway. If you have stairs then use them every time you get up. 

Turn Cooking into Exercise

Whilst you’re in the kitchen and waiting for your meal to cook you have heaps of time to compete a workout.  Include dishwasher squats, bend and stretch at the sink, crab walk crawls on the bench, the can workout for your arms.  So many choices.  Even if you are heating up a microwave meal you still have a few minutes while it cooks to get that workout in.

Tidy to Energise

Turn the house cleaning into a workout routine.  Push up while you are dusting, as well as the dusting arm circles.  Crab walk the length of the table. Squat to tricep dips during the chair cleaning.  The workouts are endless.


   

4 Ways to Start Your Best Life

17 July 2017

You’ve seen all the evidence about moving daily and how important it is to our health.  Yet many of us struggle to make this happen. There are always those life commitments getting in the road of us leading our best healthy and fit life.

This week we have 4 tips that have worked for our clients, so here goes… We do hope that one of these is just the kick start you need.

Having people around you and support you and who want to move daily is key. Building a community (or tribe is the latest word) keeps you focused, accountable and when you just can’t do it, they are there for you.  Getting you over the hump.   You might not have people in your life who move daily and that is when you need to find a group of like-minded women, this could be a walking group or a gym. 


Create the habit of moving. Even if you get up 5 minutes earlier and walk around the outside of your house this is creating a new habit.  Creating new habits is making the commitment to do it every day.  Like brushing your teeth, you do that daily.  Don’t wait for motivation or to get your mind in the right place or for 30 minutes, just start.  Make that daily commitment.

Change up your daily tasks to include moving. Each time you get up to go to the bathroom go to the one that is further away. While you are waiting for the washing to finish, walk around the outside of the house.  While the meal is cooking, walk up and down your hallway. Park further away from the shops or work and walk a little further. 

Connect to why moving daily is important to you. Making you a priority is something that we as women are not very good at.  We want to help and nurture others and that is one of the best attributes of being a woman.  But it also means that we put ourselves last.  Think about if you are not the strongest you can who difficult it is to help those who are important to you. Writing down why you and your health is important is the first step in making a connection and commitment to yourself. 


   

LOVE THIS ONE


10 July 2017

As busy women we want a workout that is fast, efficient and gives us the boost of energy we need to get through the day.  This week’s workout is just that.  You will need dumbbells and less than 10 minutes to get it done.  You can find 10 minutes, right?

Using dumbbells means you get more resistance and more of a workout.  When your body gets used to a workout it stops being challenged and therefore building muscles (plateaus).  You can increase the weight of the dumbbells or you can change the exercise to keep mixing it up so your body doesn’t get used to it.  Then there are all of the other benefits, like increased strength and muscles, better mood, healthier heart and body and prevention of disease.

Pick up Love this One here. 


  

4 Reasons to Body Weight Train Today


03 July 2017

Bodyweight sessions are Exhilarating, Invigorating, that’s what I was going to say… Hahaha… Um, Yes, I don’t know, Awesome, Energising and back to you… Entertaining, these are the words used this week. 

Seriously though, why do we love body weight exercises? Because they are just that… using your body as resistance to get results.  There’s a combination of cardio and weight training, you are pushing your heart rate. 

4 Reasons to Body Weight Train Today

Body weight training challenges everyone no matter what your fitness level, there are always progressions or regressions depending on your level.

This workout goes anywhere, it’s totally portable.  No matter where you are, there is no excuse you can still workout.

It’s fun and you will never get bored.  You might be doing squats every time you complete a body weight workout, but there are so many types of squats there is no reason for boredom at all.

You gain so much from body weight training.  Increase your fitness level, build muscular strength, and improve core, balance and flexibility.

Love body weight training.

This week our workout 5-5’s BW is yours to download.



   

BIG BURPEE


26 June 2017

During the week we completed a full body workout that everyone enjoyed.  There were a few that thought they wouldn’t be able to do this workout.  They were wrong.  We had 3 levels for all different fitness stages.  The name was hidden until the end of the workout.  The minute we say burpee, the eyes roll and the moaning begins.  Not this week, no moaning… just a sense of achievement.  We called it the Big Burpee as it had a variety of exercises within the burpee.  We loved we could just step it out and you rocked it.  Down, Step, Step, Lift, Lift, Push, Cross, Cross, Step, Step, Lift, Curl, Squat, Press.  Makes total sense, right? GRAB THE DOWNLOAD HERE.


   

4 X 4 X 4

19 June 2017

Today we have a complex workout for you.  You might be saying about now, life is complex, I don’t need my workouts to be that one too.  Complex is a full body workout by completing multiple exercises strung together.  Remember to warm up, cool down and stretch afterwards.  Its heart racing and quick.  Always remember correct technique is key, so I would sooner you slow yourself down (not too much) and get this right.

GET THE 4 X 4 X 4 WORKOUT.


   

NOT A REAL LADDER



12 June 2017
 
Are you ready to move?  There are actual workouts that we could do using a ladder, but this week we have a different type of Ladder Workout for you. We were excited at how well our new 330 repetition Ladder workout was received by our clients. There are 3 exercises performed and they slowly increase over 10 sets.

The bonus is this workout can be completed in 10 minutes, anywhere.  At home, in the park, at the gym, when you’re on holidays, the choice is yours.

GET THE LADDER WORKOUT NOW.

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