Quick 27 Minute Fat Burner

With a newborn, a toddler, a house on the market, and trying to get organised for the new house, life is a little crazy!

So, when you don’t have time, it’s best to find a quick way to get in exercise.

I’m training twice a week with my PT Rosalie Watson for one hour when I have a babysitter (my Mum or hubby), but I was able to squeeze in a quick workout while my Mum watched the monitor (Cooper slept), and Belle was at daycare.

All it took was 27 minutes! And, I got the text saying Cooper had woken up just as I finished – perfect!

Here it is, it consists of three circuits, always using the step. I had to stop running about halfway through as was starting to trip (hello fatigue!), so just increased the box height and stepped up and down as quickly as possible.

  • Step run up and down, 1 minute
  • Press ups (knees) 10-15

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It’s just “see you later” for now, but not goodbye gym…. 😢

The time has come for me to listen to my body, stop training and rest. You just know it’s time right?!
It has been incredible to work out twice a week up until 36 weeks pregnant as it’s such a big part of my life and who I am. Training has been ‘different’ and bump has kept me challenged, but I have learnt so much about the female body during pregnancy and what can be achieved. Plus – a few new exercises and variations (nothing wrong with that hey!).

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Pregnancy Workout – 33 weeks

Personal Trainer, Rose Watson has been keeping me fit, working out with her twice a week has been amazing. Not only am I working on my strength and conditioning for my upcoming birth marathon (did I mention my last labour was 32 hours long?), but it is also amazing to have time away from “mum duties”. It’s always fun working out with Rose (how am I going to cope waiting for my body to repair before returning….)?!?

Here’s another pregnancy workout:

Circuit (Repeat 3x through)

  • Romanian deadlift dbell x12
  • Walking lunge (about 50 total per set)
  • Abductor band walk (about 30-40 per side per set)

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Pregnancy Faves

Pregnancy can be good, bad and sometimes pretty ugly….

So, I think it’s important to look good and look after yourself. Easier said than done sometimes when you feel like your bottom is growing faster than your baby bump, all you want to eat is toast or cake because everything else makes your feel sick, and you don’t feel like moving because you…are…just….sooooo….tired. Luckily I’ve got off lightly on some of those things, but I’m definitely human! I’m of the opinion – why not try to make life easier with some enjoyment and keep moving for endorphins? Continue reading

It really has been that long…

….since I’ve been on here

Fitness motivation has been lacking….

We had a beautiful time at the wedding in Melbourne. It was fabulous motivation to get fit and healthy, but after that it’s been a bit bumpy! Winter food cravings haven’t helped!

 Bridesmaids wore: Zimmerman plunge dress and Asos Head over Heels Mermaid Heels by Dune
But, I’m back on track!

So, when I fall off, I always go back to these suggestions for getting back on track:

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Toddlers and weight training

I’ve had a bit of a wobbly time lately when it comes to my eating and training. Las Vegas, Conference, Weddings, family and other commitments has meant I haven’t concentrated on my training or nutrition as much as I should. However, I’m bridesmaid for my good friends wedding in May, so I’ve got roughly four weeks to get into prime physical condition!

We did testing last week. Here are the results   I’ve also lost cms off my body and reduced body fat.

  • Press ups. Aim 40. Achieved 31. Not bad considering I couldn’t even do 1 press up April 2014
  • Squat. Aim 110. Achieved 100kg.
  • Bench. Aim 50. Achieved 50kg!
  • Deadlift. Aim 115. Achieved 115kg!

Was super happy with my deadlift and bench. Not so happy with squat – it’s not my favourite at the mo… 😦

*I showed this photo to my husband and he said, “oh wow, you look great, but look at what the guy next to you is lifting”. Haha a bit of a laugh!

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Strength journey update 2015 – calls for new goals

In the last week of December is smashed a few of my gym goals
Press up aim: 40. Achieved 28
Unassisted Pull ups: 1
Dips: 2
Bench press Aim: 50kg. Achieved 42.5kg after two failed attempts at 45kg. And having done press ups, bench & dips!
Deadlift Aim: 100kg. Achieved 1x105kg. It popped up on my third attempt.
Squat Aim: 80kg. Achieved 1x95kg
At 69kg body weight, 20.4% body fat.
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Fitness & Strength Journey

After giving birth to my daughter in August 2013, I had gained about 8kg.

Then, I used breastfeeding as an excuse to eat and gained another 8kg!

From November 2013 – February 2014 I lost about 10kg through a low carb, high protein diet. But it wasn’t sustainable. I hadn’t felt ready to start dieting and exercising straight away after the birth as I was too tired and needed to generate enough food for daughter. On days when I wouldn’t eat enough my daughter would be hungry and cranky! I just had to put her needs first….

In April 2014 I was introduced to Rosalie Watson, Personal Trainer at Les Mills Hutt City.

When I started with Rose, my body fat was 37%!!!

Rose’s philosophy is about training women with weights to generate a beautiful strong physic with booty and strength. This is just perfect to me as I’m not a twig!!! And much prefer a healthy strong physic over a super skinny bony female body. Rose is always up for a cheeky joke and laugh! Thankfully she’s as crazy as me… perfect! 😛

As I am such a goal oriented person, we’ve had to set some benchmarks for me to achieve

Power lifting goals to achieve by December 2014;
Deadlift 100kg. Current PB: 90kg (managed 1+2+2 reps at this weight).
Squat 80kg. Current PB: 67.5kg
Bench 50kg. Current PB: 35kg
5 x Unassisted pull ups. Currently I am using 11kg of assistance.

Body fat reduced to 18%.

My current Body Fat is 22.7% as at October 2014. That is a massive drop of 15% body fat.

Here are my progress shots:

 

 

When embarking on a fitness journey, it is always a good idea to take progress shots, and to have some goals. Some days when my eating hasn’t been so great, or I’m just feeling plain BLAH, going back and looking at where I have come from makes me feel so much better and reminds me to keep pushing through.

Overall, the biggest thing I have got out of this journey so far is that eating the right food is the most important of the journey, it’s 90% diet, 10% gym work (although the 10% is blimmen hard work!), and also, that it is not about the body image, but the feel good! I feel fantastic and feel happy!