As it races toward Friday I find that again I have not quite achieved my plan to sit down and read a few blogs and write a few of my own. I know that I should not use it as an excuse, but I'm going to .. I've been busy this week!
So instead of my planned post on the dangers of eating 5 white Tim Tams for a snack with my coffee (I think it was 5, it may have been 6) I am going to share with you what I have achieved on my first week of holidays ...
I started holidays on Friday last week .. Well officially it was Friday. Friday afternoon required me to take part in the parents vs children's Auskick game.
Official result .. Children won by one point
Unofficial score .. Some parents were clearly playing for the opposition
We raced home to get changed and head out again to the final swimming club of the year ( can you feel my excitement? )
It was freezing.
After playing the first game in the pool Master 5 was so cold he was unable to move and promptly attached himself to me and his feet had to be pried out from underneath my coat.
The weather gods have clearly not yet got the memo that it is summer now.
To celebrate my holidays and get me into the relaxed mood I went to yoga on Saturday morning. Fabulously relaxing and I stretched all those places that needed it.
Monday was errand day. Doing all the important stuff, you know, hair appointments and Christmas drinks with friends. Did I mention I woke up with a cold sore on Monday morning .. Not entirely happy about that. Yoga may have released a bit too much!
Tuesday. This is the big day. Staying at home to clean up, pack, send emails, clean, pack, drink coffee. Did I mention I woke up with ANOTHER cold sore! Felt like I'd been hit by a bus. Not entirely happy about that one either! On the plus side, I instructed my boxing class on Tuesday night.
Wednesday was swimming carnival day at school. It was pouring rain and freezing cold. Swimming carnival was cancelled? The gods still haven't got the memo .. Maybe it was paper based and is still under a mountain of paperwork. I did get another day at home to add more jobs to my ever increasing list of things to get organised for holidays. The more I cross off the list, the more it seems to get longer? What is with that?
Today, finish packing, Nativity play at school, final clean of the house.
Tomorrow, fly out to the US for Christmas!
I will be making attempts to post blogs while on holidays, but I'm not promising myself anything yet.
I really must go and start working on the list before Mr Fit Mum comes home and finds me in the same place he left me .. Sitting at the table with coffee and iPad ...
Enjoy your day!
Fit Mum x
Winding down for the weekend ...
I've finally made it to Saturday morning. Don't get me wrong, I haven't been wishing the week away .. well, not really anyway. It's just that I'm now on 6 weeks holidays!! I still don't think that it has sunk in, but I'm working on it.
This week has been exhausting. As it was my last week of work, I've been madly trying to make sure that all my clients are set to train with other trainers while I'm away. I certainly don't want them getting off track while I'm gone!
I've also been scrambling to get a lot of last minute errands sorted before we leave next week. I'm not stressing at all ... and I did not have a panic attack on Tuesday morning thinking about everything I needed to get done.
On the exercise side of things, I've made sure that I have pretty much kept my usual routine. I did cut out two runs this week. I noticed on my Wednesday run that I was feeling really stiff and just not as comfortable as I normally feel. My right hip in particular ached all week. Don't tell anyone, but I haven't been stretching after my training.
Instead of my normal runs, I instructed a boxing circuit on Tuesday night and on Friday I trained with my PT. It appears she would like me to remember her for the next few weeks!
Now, come this morning, I'm feeling a bit sore as well as stiff.
I'm heading off to yoga in a little bit to see if I can stretch myself back to normal!
What are your plans for winding down after the week? Do you train over the weekend, or is this your time to let your body catch up?
Hope you all have a great weekend!
Fit Mum x
This week has been exhausting. As it was my last week of work, I've been madly trying to make sure that all my clients are set to train with other trainers while I'm away. I certainly don't want them getting off track while I'm gone!
I've also been scrambling to get a lot of last minute errands sorted before we leave next week. I'm not stressing at all ... and I did not have a panic attack on Tuesday morning thinking about everything I needed to get done.
On the exercise side of things, I've made sure that I have pretty much kept my usual routine. I did cut out two runs this week. I noticed on my Wednesday run that I was feeling really stiff and just not as comfortable as I normally feel. My right hip in particular ached all week. Don't tell anyone, but I haven't been stretching after my training.
Instead of my normal runs, I instructed a boxing circuit on Tuesday night and on Friday I trained with my PT. It appears she would like me to remember her for the next few weeks!
Now, come this morning, I'm feeling a bit sore as well as stiff.
I'm heading off to yoga in a little bit to see if I can stretch myself back to normal!
What are your plans for winding down after the week? Do you train over the weekend, or is this your time to let your body catch up?
Hope you all have a great weekend!
Fit Mum x
My badge of sweat ...
As I was scrubbing off the remnants of my spray tan in the shower this morning I was poo-pooing about how annoying it was that my running shorts had rubbed off the tan on the top half of my thighs leaving me with a rather obvious running shorts line.
It took me a while to realize that I even though I had been scrubbing away furiously for the last two days, it still wasn't going ... I had indeed acquired myself a fabulous summer accessory ...
A running tan!
Next, I checked my shoulders and there it was ... A racer back tan!
They look gorgeous don't they? Especially when wearing a strappy number that is so necessary in ourridiculously hot summer sub tropical climate .
I don't run during the day or afternoon when the sun is at its hottest ( that would be crazy ). No, this tan can be acquired whilst running at 6am ...
At this point I might mention that a lot could be said for daylight saving or even cold, dark mornings but I won't because I particularly don't like cold, dark mornings. I am much happier with hot, sunny mornings when you can tell the intensity of your workout by the pool of sweat at your feet in the driveway when you get home.
So I have chosen to wear my tan as a badge of honour earned through my own hard work, sweat and tears ( no really, there are sometimes tears ) that I will get sprayed out before my next Christmas function requiring a special frock!
Keep running!
Fit Mum x
It took me a while to realize that I even though I had been scrubbing away furiously for the last two days, it still wasn't going ... I had indeed acquired myself a fabulous summer accessory ...
A running tan!
Next, I checked my shoulders and there it was ... A racer back tan!
They look gorgeous don't they? Especially when wearing a strappy number that is so necessary in our
I don't run during the day or afternoon when the sun is at its hottest ( that would be crazy ). No, this tan can be acquired whilst running at 6am ...
At this point I might mention that a lot could be said for daylight saving or even cold, dark mornings but I won't because I particularly don't like cold, dark mornings. I am much happier with hot, sunny mornings when you can tell the intensity of your workout by the pool of sweat at your feet in the driveway when you get home.
So I have chosen to wear my tan as a badge of honour earned through my own hard work, sweat and tears ( no really, there are sometimes tears ) that I will get sprayed out before my next Christmas function requiring a special frock!
Keep running!
Fit Mum x
Working out the new toy ...
For the last 18 months or so I have been asking Mr Fit Mum if he would buy me a new Digital SLR camera. Apparently we haven't needed one, so I have been making do with my compact camera.
I must admit that I am not a photographer .. I wish that I did have the natural eye of a photographer though.
With the upcoming trip overseas I pleaded my case and I have now got a new camera!
I am pretty excited about it and even though I haven't had a lot of time to practice I'm making the effort to get out around the house for some practice shots like these ..
My other subjects have been the kids. I love having photos of the kids around the house, especially those that I have taken myself. In the past, even with my compact camera, some have turned out really well and I've been rather chuffed with them.
One afternoon this week I told the kids I was going to be taking their photos.
Miss 9 thinks this is a great idea and turns into a contestant on Australia's Next Top Model ..
Master 5, what can I say, he is your typical 5 year old boy who just doesn't have the time for sitting still.
After about half an hour they had had enough. I hadn't even had to threaten them with banishment from the iPad! Now is the moment where I show you a picture of the kids ..
I was really pleased with how some of them turned out. My favorites are the candid ones where they are being a bit silly. They might even be enjoying themselves!
I quite like the photography thing .. I might even do a course next year so that I actually understand what I'm doing!
Fit Mum x
I must admit that I am not a photographer .. I wish that I did have the natural eye of a photographer though.
With the upcoming trip overseas I pleaded my case and I have now got a new camera!
I am pretty excited about it and even though I haven't had a lot of time to practice I'm making the effort to get out around the house for some practice shots like these ..
 |
| Possibly marginally better than the picture of the rock ... |
 |
| This is our native friend who visits quite regularly ... |
One afternoon this week I told the kids I was going to be taking their photos.
Miss 9 thinks this is a great idea and turns into a contestant on Australia's Next Top Model ..
Master 5, what can I say, he is your typical 5 year old boy who just doesn't have the time for sitting still.
After about half an hour they had had enough. I hadn't even had to threaten them with banishment from the iPad! Now is the moment where I show you a picture of the kids ..
I quite like the photography thing .. I might even do a course next year so that I actually understand what I'm doing!
Fit Mum x
Midweek motivation ...
Have you got dozens of things on your to do list? I do.
In fact, it's entirely possible that I've stopped writing a list because I don't seem to be actioning anything on it. I even boycotted the list on Monday ... I just didn't feel like doing any of them.
Then on Tuesday I had a bit of a panic ... when am I going to get these things done?! I made a decision on Tuesday afternoon. I would do nothing on my list .. until today.
Today I chose one job on my list that I have been putting off ... and I did that job. It's done now and I can cross it off the list!
Now, your job is to get your list of jobs to do out ... choose ONE job ... and go and DO IT ... you know that it will make you feel relieved that it is finally done.
It doesn't have to be a big job.
Make a phone call you have been procrastinating about ...
Send an email you have been putting off ...
Make an appointment you really need to make ..
Put away that basket of folded clothes you still haven't done ...
Just get it done ... today ...
Fit Mum x
In fact, it's entirely possible that I've stopped writing a list because I don't seem to be actioning anything on it. I even boycotted the list on Monday ... I just didn't feel like doing any of them.
Then on Tuesday I had a bit of a panic ... when am I going to get these things done?! I made a decision on Tuesday afternoon. I would do nothing on my list .. until today.
Today I chose one job on my list that I have been putting off ... and I did that job. It's done now and I can cross it off the list!
Now, your job is to get your list of jobs to do out ... choose ONE job ... and go and DO IT ... you know that it will make you feel relieved that it is finally done.
It doesn't have to be a big job.
Make a phone call you have been procrastinating about ...
Send an email you have been putting off ...
Make an appointment you really need to make ..
Put away that basket of folded clothes you still haven't done ...
Just get it done ... today ...
Fit Mum x
November progress update ...
I have been asking these questions of my clients this last week ...
How are you progressing with your goals?
Are you heading in the right direction?
Do you need to re evaluate your goals?
So, while I was at it I thought I'd give a quick update on where I am at with my November goals.
Goal .. Keep up the regular running and gradually increase the distance.
Progress .. I am really enjoying running again and am back to running 5.5km about 3 times per week. I am still taking it slowly and doing HR training. I do feel that it is working for me too at the moment.
I am recovering well and really look forward to the next training session ( well, nearly always! ). It is definitely helping that I have a training partner! This is a new experience for me and it's certainly helping me get out of bed on those days that it's a little bit harder .. like Monday after a big weekend ...
Goal .. Maintain a healthy balanced diet.
Progress .. Hmmm ... I really am trying to be balanced. The weekends are still causing a little bit of grief but I'm doing what I can to keep myself in check. I don't think I do too badly. Actually, it's really just the water intake. I need to keep reminding myself to drink a glass of water at least every hour. Note to me .. go and get a drink of water now ...
All up, I'm staying on track and feeling great! That's what I have been noticing the most .. I have the energy to keep going. I must be doing something right!
Is it time to evaluate your progress? Are you heading the direction of your goals for the month?
How are you progressing with your goals?
Are you heading in the right direction?
Do you need to re evaluate your goals?
So, while I was at it I thought I'd give a quick update on where I am at with my November goals.
Goal .. Keep up the regular running and gradually increase the distance.
Progress .. I am really enjoying running again and am back to running 5.5km about 3 times per week. I am still taking it slowly and doing HR training. I do feel that it is working for me too at the moment.
I am recovering well and really look forward to the next training session ( well, nearly always! ). It is definitely helping that I have a training partner! This is a new experience for me and it's certainly helping me get out of bed on those days that it's a little bit harder .. like Monday after a big weekend ...
Goal .. Maintain a healthy balanced diet.
Progress .. Hmmm ... I really am trying to be balanced. The weekends are still causing a little bit of grief but I'm doing what I can to keep myself in check. I don't think I do too badly. Actually, it's really just the water intake. I need to keep reminding myself to drink a glass of water at least every hour. Note to me .. go and get a drink of water now ...
All up, I'm staying on track and feeling great! That's what I have been noticing the most .. I have the energy to keep going. I must be doing something right!
Is it time to evaluate your progress? Are you heading the direction of your goals for the month?
Fit Mum x
I choose ...
A friend of mine posted this on Facebook today ... I don't know where it came from or who said it but ...
I wanted to share it so that we are all reminded to make our own choice ...
Fit Mum x
Ripping that bandaid off ...
You know those days when you are not sure if you feel like doing any exercise? You kind of do and you kind of don't. You know that you should ... It's in your plan for the week ...
I call these days my bandaid training days ...
You know when you have to rip the bandaid off .. You know it's going to hurt but it just has to be done. You know that you will feel better when it's over.
Today was one of those days for me. Especially when I have to do my training after work. Mind you, I only work for a few hours a day but I'm usually pretty drained when I finish and all I really feel like doing is heading home for lunch and put my feet up for a little while.
So, on days like today, I just have to get on with it. Rip that bandaid off ...
Put my training clothes on and get out on the treadmill as fast as I can before my brain knows what is going on. Definitely have to make sure that there is some decent entertainment to keep my mind distracted from what I am doing.
And Voila! Training done! According to plan and yes, I feel much better. I did what I had to do and didn't let myself get talked out of it.
Nike have the fabulous "Just Do It" .. well, sometimes it just doesn't do it for me. And Michelle Bridges has added another motivating word to the phrase .. JFDI ( If you don't know this one, use your imagination ... )
But, I'm going to stick with my bandaid for the moment .. it's working for me!
I call these days my bandaid training days ...
You know when you have to rip the bandaid off .. You know it's going to hurt but it just has to be done. You know that you will feel better when it's over.
Today was one of those days for me. Especially when I have to do my training after work. Mind you, I only work for a few hours a day but I'm usually pretty drained when I finish and all I really feel like doing is heading home for lunch and put my feet up for a little while.
So, on days like today, I just have to get on with it. Rip that bandaid off ...
Put my training clothes on and get out on the treadmill as fast as I can before my brain knows what is going on. Definitely have to make sure that there is some decent entertainment to keep my mind distracted from what I am doing.
And Voila! Training done! According to plan and yes, I feel much better. I did what I had to do and didn't let myself get talked out of it.
Nike have the fabulous "Just Do It" .. well, sometimes it just doesn't do it for me. And Michelle Bridges has added another motivating word to the phrase .. JFDI ( If you don't know this one, use your imagination ... )
But, I'm going to stick with my bandaid for the moment .. it's working for me!
When you have days like these how do you keep yourself on track?
Do you have a special phrase or word that gets you moving?
Fit Mum x
Are you just interested?
There's not much more to say really this morning ... How are you going to spend your week?
Are you interested or committed?
Fit Mum x
Who wants to be good?
It's Friday!!!
What have you got planned for the weekend?
If you are anything like me, things are getting busy with social functions. Invariably these functions include food and alcohol ... possibly undoing all the good work you have done all week staying on track with your diet and exercise. Then Monday morning rolls around and the scales scare you ... it's all rather ugly.
So, how are you going to stay on track over the weekend? That annoying word ...
Moderation ...
I know! Who can possibly practice moderation when there are fabulous parties to attend, food to be eaten and champagne to be consumed?
Look, I'm not perfect .. but I know that I can use my discretion and eat and drink what I need and enjoy without completely blowing out ... well, sometimes ...
I thought I would share some tips that I use when I really want to stay on track and not lose control.
Keep it light during the week .. Especially the day before and day after. Be sensible though, because you still need to feed your body nourishing food and keep you functioning at your best. If you don't eat, you feel tired and start to crave. Who wants to feel tired when you should be
Drink lots of water .. We all know that we should stay hydrated. Water is good for flushing out toxins and keeping our skin fresh and hydrated. It can also help stop the cravings so you don't end up picking at food and drinks you wish you hadn't.
If you are going to someone's place for a dinner or BBQ .. Offer to take something that you are happy to eat. Offer to make a salad or fruit plate for dessert or veggies and hummus. If your hostess
Eat something before you go out if you know that there will be temptation or you know you won't be eating until later .. My favorites are an apple or some yoghurt and berries. It won't spoil your appetite but you won't feel the need to scoff the first thing that passes under your nose!
Don't get carried away with your beverages ... These empty calories make you feel crap the next day, ruin your skin and dehydrate you, particularly if you over indulge! I'm not saying go dry, but it's probably not going to be the last drink you ever have! There will be others!
Avoid the naughty fillers .. The bread basket, chips, dips, cheese, crackers ... You don't really need these. They spoil a good meal later and after you have eaten too much you feel bloated, uncomfortable and ick ...
Have a plan before you go and stick to it ... Have an entree and not dessert or vice versa ... Have an entree size main meal ... Don't overfill yourself .. You know you will feel uncomfortable after.
These tips are the things that I personally do to try and stay on track. They are definitely not the only ones ... Most importantly, it is your choice!
What are some of your tips that save you from the big blowout when you have many social functions?
Fit Mum x
The countdown begins ...
Well, honestly, the countdown began in February. That was when we booked our tickets for holidays. Now there is only a month to go!!
OMG, I could be starting to get a little excited! We are heading to the US to have a sticky beak around California and spend Christmas with my sister and her family who are currently living over there.
Theobsessive planner part of my personality has lists of things to do and pack before we leave ... To be honest, I have lists for lists ... ( but don't tell Mr FitMum )
I believe that there is a method in my madness. Well for the planning anyway, the rest of my madness I'll leave for another day ...
I will be so totally organised and prepared that there will be no chance that I will need to flap around in the last week like some crazy woman getting ready. I'm going to be fabulously calm and organised. We will pack up everything into the back of the car and head to the airport calmly and serenely as if we go on big, once in a lifetime holidays all the time.
I will look superbly sophisticated, elegant and rested before the 13 hour flight and look just as rested and unwrinkled when we hop off the plane at LAX. Well, that's what I'm telling myself! A lot can be said for positive thinking and visualisation ...
Along with all the organising and packing, I'm even starting to plan some mini workouts that I will be able to do. Five weeks without exercise for me and I may possibly drive the family insane.
One of my favourite things though, is to go for a run and check out the sights. There certainly will be a lot of exploring to do and by going for a run I can do a quick recon and find out all the interesting looking places ( read .. shopping / eating ... ).
Did I mention I was excited? I love holidays! And I love exploring new places!
When was your last holiday? Did you do anything exciting or was it a lovely relaxing break?
Fit Mum x
Well, honestly, the countdown began in February. That was when we booked our tickets for holidays. Now there is only a month to go!!
OMG, I could be starting to get a little excited! We are heading to the US to have a sticky beak around California and spend Christmas with my sister and her family who are currently living over there.
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| I'm going to see this Christmas tree in San Francisco! |
We will be there for 5 weeks so as you can imagine, I could be excused for being a little anxious about how much I will have to pack for everyone. That and the fact that it will be winter there. Cross your fingers for us that it is not going to be ridiculously cold. As a Queenslander, I'm kind of fond of the warmer weather and don't function particularly well when the temperature drops below 15C!
Oh and how exciting will it be to have a cold Christmas Day!! I will have to buy a winter frock, not a summer one!! More excitement!
The
I believe that there is a method in my madness. Well for the planning anyway, the rest of my madness I'll leave for another day ...
I will be so totally organised and prepared that there will be no chance that I will need to flap around in the last week like some crazy woman getting ready. I'm going to be fabulously calm and organised. We will pack up everything into the back of the car and head to the airport calmly and serenely as if we go on big, once in a lifetime holidays all the time.
I will look superbly sophisticated, elegant and rested before the 13 hour flight and look just as rested and unwrinkled when we hop off the plane at LAX. Well, that's what I'm telling myself! A lot can be said for positive thinking and visualisation ...
Along with all the organising and packing, I'm even starting to plan some mini workouts that I will be able to do. Five weeks without exercise for me and I may possibly drive the family insane.
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| M..I..C..K..E..Y MOUSE!! |
Yes there will be a lot of walking and touristy things ( particularly around Disneyland! ).
One of my favourite things though, is to go for a run and check out the sights. There certainly will be a lot of exploring to do and by going for a run I can do a quick recon and find out all the interesting looking places ( read .. shopping / eating ... ).
Did I mention I was excited? I love holidays! And I love exploring new places!
When was your last holiday? Did you do anything exciting or was it a lovely relaxing break?
Fit Mum x
Where did October go?
October seemed to go by so quickly for me, maybe I just wasn't watching closely enough ...
A quick update post on how I went with my health and fitness plans for October .. here's what I planned to do ...
Back to running .. well, sort of .. I embarked on the run / walk method for October and I really enjoyed it. I managed to get out 2 - 3 times each week. Miss 9 joined me at least once per week and we really enjoy our run together. I even talked our neighbour into joining us, and she is having a great time! I may have created a new runner!
November's running goal is to keep up what I'm doing. I am gradually increasing the distance I have been doing and I'll keep doing this in November. Perfect base training for the new year!
October was going to be another sugar free month. Whilst I am far from perfect, I have done a pretty good job of staying on track. Of course I don't eat this way 100% of the time, but I'm definitely making sure that I don't over indulge. Making this into a habit is going to go a long way to beating the battle of indulging over the Christmas party / New Year season!
Mmmm ... food!
Has my body composition changed much in October? Possibly not but I've kept up my weight training once a week and I know that this helps keep me strong and maintaining my body.
It looks like I have dropped a little bit according to the scales but they are so unreliable.
I haven't taken any follow up measurements yet, not sure if I will just now .. I might wait another month.
Overall, I've been really happy with the way I'm going. I'm sticking to my plans and everything seems to be working. And I feel great and can keep going .. which is the most important thing for me!
Bring on November and the party season .. I can't wait for December!! But that's a whole new post about holidays to the USA to visit my sister!!
I hope everyone's plans are on track! I would love to hear how you are going!
A quick update post on how I went with my health and fitness plans for October .. here's what I planned to do ...
Back to running .. well, sort of .. I embarked on the run / walk method for October and I really enjoyed it. I managed to get out 2 - 3 times each week. Miss 9 joined me at least once per week and we really enjoy our run together. I even talked our neighbour into joining us, and she is having a great time! I may have created a new runner!
November's running goal is to keep up what I'm doing. I am gradually increasing the distance I have been doing and I'll keep doing this in November. Perfect base training for the new year!
October was going to be another sugar free month. Whilst I am far from perfect, I have done a pretty good job of staying on track. Of course I don't eat this way 100% of the time, but I'm definitely making sure that I don't over indulge. Making this into a habit is going to go a long way to beating the battle of indulging over the Christmas party / New Year season!
Mmmm ... food!It looks like I have dropped a little bit according to the scales but they are so unreliable.
I haven't taken any follow up measurements yet, not sure if I will just now .. I might wait another month.
Overall, I've been really happy with the way I'm going. I'm sticking to my plans and everything seems to be working. And I feel great and can keep going .. which is the most important thing for me!
Bring on November and the party season .. I can't wait for December!! But that's a whole new post about holidays to the USA to visit my sister!!
I hope everyone's plans are on track! I would love to hear how you are going!
Stay focused, Stay strong
Fit Mum x
Emergency batch of muffins ...
Minor emergency .. nothing serious though ...
As usual I pack the kids school lunch the night before ( you know, being organised and all ) and I've just realised that there are no "appropriate" snacks for the kids school lunches. It appears I've run out of home baked muffins, biscuits and slices. And, as you have probably gathered from my previous posts I'm not a fan of the commercial snacks so there's no chips or other treats in the cupboard. This is 9.30pm .. I can barely keep my eyes open.
With the amount of food my kids are consuming at the moment, this could possibly mean there needs to be an emergency batch of muffins baked ... what choice do I have?
1 cup Plain Flour
Serve warm, not hot as this may burn your mouth ... Mr Fit Mum, please note this ...
As usual I pack the kids school lunch the night before ( you know, being organised and all ) and I've just realised that there are no "appropriate" snacks for the kids school lunches. It appears I've run out of home baked muffins, biscuits and slices. And, as you have probably gathered from my previous posts I'm not a fan of the commercial snacks so there's no chips or other treats in the cupboard. This is 9.30pm .. I can barely keep my eyes open.
With the amount of food my kids are consuming at the moment, this could possibly mean there needs to be an emergency batch of muffins baked ... what choice do I have?
So, this morning, in between getting ready for work, school etc ... I whip up a batch of muffins. I know I make a lot of muffins for the kids don't I? I love them ..they are quick and easy and I can hide fruit and veggies in them! Bonus!! Note .. Miss 9 does not like the apple chunks in the recipe below, but well, it's not her choice so she eats them under only a small amount of sufferance ...
This is today's batch ...
Apple and Oat Muffins
Ingredients
1 cup Self Raising Flour
1 cup Plain Flour1 1/2 tsp baking powder
3/4 cup tightly packed brown sugar
1/2 cup rolled oats, plus 1 tbspn extra
1 1/2 cups ( 375ml ) natural yoghurt, at room temp
2 eggs, lightly beaten
100ml light olive oil ( I use canola oil )
1 red or green apple, chopped smallish
What to do ...
Preheat oven to 180C. Prepare muffin pan with cases and spray with cooking spray.
Sift flours, and baking powder together. Stir in oats and sugar. Whisk yoghurt, eggs and oil together. Add to dry ingredients with chopped apple and mix together until just combined. Do not over mix.
Divide mixture into muffin cases until 3/4 full. Sprinkle top with extra oats if you like.
Bake for 25 minutes or until golden brown and cooked when tested. Cool in pan for 5 minutes, then transfer to wire cooling rack.
Serve warm, not hot as this may burn your mouth ... Mr Fit Mum, please note this ...
Store in airtight container for a few days ( if they last ) .. I keep them in the fridge and then pop them in the microwave for a few seconds to warm them up.
Lastly, off the muffin subject .. a shout out to the fabulous Liz from Last Chance Training .. I whipped up my own version of her Chicken Korma Burgers for dinner last night! YUM
Fit Mum x
Mid week motivation ...
I don't know about you but everyso often I have a little habit of complaining about what is happening in my life with work, family, training, eating ...
" It's just not right .. "
" It should be like this ... "
" It would be so much easier if ... "
Maybe it's time to reconsider what really is going on
" It's just not right .. "
" It should be like this ... "
" It would be so much easier if ... "
Maybe it's time to reconsider what really is going on
"If you don't like something change it. If you can't change it, change your attitude. Don't complain."
Maya Angelou
Fit Mum x
Keeping it light ...
It's coming up to that time of year again when every weekend brings yet another Christmas function. Friends, family, work .. some may even consider it just an excuse to get together to eat, drink and be merry!
Speaking of eating, drinking and being merry .. it's also that time of year when a few extra kilos "just appear" .. as if from nowhere ...
This weekend just gone we attended the first party on our social calendar. It was a really enjoyable day with extended family .. lunching, barefoot bowls and some delicious desserts! Even though I didn't feel that I ate too much, I still had that not hungry feeling in the evening. Needless to say dinner consisted of a boiled egg on toast .. just enough to get me through until breakfast.
Multiply the extra calories consumed by another dozen or so functions between now and Christmas and there's a chance that my Christmas frocks may start to hug a little in places they are not supposed to!!
Starting this week I am going to keep it light. This will require a little extra forethought, but nothing that we shouldn't already be doing. I will be keeping my diet nice and lean during the week, however I won't be forgoing proper nutrition.
When an outing rolls around, I will use my willpower and practice moderation. If this means a few less glasses of champagne and a few less choices from the cheese and crackers or dessert plates, then so be it. I'm not going to sacrifice my health and hard work. I'm going to enjoy my health, hard work .... and the festivities that go along with the season rapidly approaching.
Don't forget that it is you who is able to make the choice ... no one will be forcing you.
If I feel like I have indulged a little too much, I will be ensuring that I spend the next day keeping my diet light and lightening the load on my body. Again, I certainly won't be sacrificing proper nutrition.
For me, today's lunch was a nice light chicken and corn soup. Satisfying ...
I'm going to pay close attention to my training program too. No excuses for missing a training session. Every session will count and every session will be enjoyed. A couple of extra light runs might need to be added here and there ... don't forget there are still those party frocks that we must fit into! It really is all about the fashion!
Remember, you can enjoy everything .. in moderation!
Fit Mum x
Honey and Coconut Muesli Slice
On a usual Saturday morning we are up early for swimming lessons and squad training. This means the miniature athletes in my family need a filling breakfast. I can do that.
Home from swimming and, of course, it's time for their second breakfast. Swimming does that to you.
I foresee what's going to happen next ... Give it an hour or two and they will be hungry again. This is where my endless hours of baking snacks for the kids come in. This morning I've done a favourite of theirs ... Muesli slice. Kind of like the muesli bars you buy at the shops .. only cheaper and .. well I made them. Give them a go for your hungry miniature athletes .. or yourself cos they are pretty yummy!
Honey & Coconut Muesli Slice
What you have to do with it ...
1. Preheat oven to 160C / 325F. Grease 23x32cm ( 9" x 13" ) Swiss roll pan, line base with baking paper, letting the paper hang over the long sides.
2. Combine oats, rice bubbles, coconut, nuts, honey and condensed milk in a large bowl. Press mixture firmly into the pan.
3. Bake about 40 minutes or until browned lightly. Cool slice in the pan before cutting.
4. Optional ..I drizzle some melted chocolate creatively over the top after it has cooled and before slicing!
Enjoy!
Fit Mum x
Home from swimming and, of course, it's time for their second breakfast. Swimming does that to you.
I foresee what's going to happen next ... Give it an hour or two and they will be hungry again. This is where my endless hours of baking snacks for the kids come in. This morning I've done a favourite of theirs ... Muesli slice. Kind of like the muesli bars you buy at the shops .. only cheaper and .. well I made them. Give them a go for your hungry miniature athletes .. or yourself cos they are pretty yummy!
Honey & Coconut Muesli Slice 2 1/2 cups rolled oats
1 cup rice bubbles / rice puffs
1/2 cup shredded coconut
1/2 cup slivered almonds
1 tbspn honey
1 tin (395g / 14oz ) sweetened
condensed milk
What you have to do with it ...
1. Preheat oven to 160C / 325F. Grease 23x32cm ( 9" x 13" ) Swiss roll pan, line base with baking paper, letting the paper hang over the long sides.
2. Combine oats, rice bubbles, coconut, nuts, honey and condensed milk in a large bowl. Press mixture firmly into the pan.
3. Bake about 40 minutes or until browned lightly. Cool slice in the pan before cutting.
4. Optional ..I drizzle some melted chocolate creatively over the top after it has cooled and before slicing!
Enjoy!
Fit Mum x
It's rest time ...
Do they ever have time off or do they slog away day after day without missing a beat? Are they really enjoying what they are doing or has it become a chore and they feel if they miss a session the world will end?
I've been that person ..
I've ticked off those weight training sessions and calculated those cardio calories.
I must make sure that I can cross those training sessions off the calendar.
But then I started getting tired. And not just tired that you feel at the end of the day or end of the week. Tired that I felt that I just couldn't keep going without having some sort of nap.
I would get through the rest of the day and head to bed at the usual time, wake up at the usual time and start again.
As usual I would train after work .. come home for lunch and nap again before starting the afternoon taxiing with the kids. I was exhausted. After a few weeks of this I just didn't feel like training. After a few days off I would start the cycle again.
I got to the point when I finally realised that this is not what I want .. I was not enjoying it anymore.
I had to do something different. Something that would let me do what I wanted and actually keep up some sort of routine. I love being fit and strong and doing exercise .. But I do not like feeling exhausted all the time. I still have work, my family and a life that I want to keep up with.
I've since changed my training to include a few extra rest days and changed the intensity of some of my sessions. God forbid!!!!
In reality I know the necessity and benefits of including rest days in a training program. I need to remind myself of the importance of resting my body .. particularly after a hard training session.
Including rest days will help me to
* recover for my next training session
* reduce my risk of overtraining
* improve my strength and fitness
* build muscle, rather than beat it down
* keep me sane for the family ( should this one be at the top of the list? )
Don't get me wrong .. I still train hard when I have to ... or want to ... but my training program, including rest days allows me to do this.
Please feel free to come and tell me how you totally smashed your last session, or how many calories you caned on the tready the other day! I will be just as excited as you are, but I'm going to be just as excited when you tell me that your training program includes a few recovery days and these days off make you feel re-energised and ready to face up to your next session. Just don't tell me that you smashed yourself and you are so exhausted you just can't face anything for a week ...
Speaking of rest, it's the end of the week and I'm looking forward to a few days off!
Have a fabulous weekend everyone!
Stay focused, Stay strong
Fit Mum x
The weekly shop ...
I know it's not everyone's favourite exercise ... and there are days when I certainly don't feel like getting out there and doing it. But in order to maintain a healthy lifestyle, it's kind of one of the most important exercises there is ...
Grocery shopping. Love it or hate it, it's just got to be done ...
Today is my day. Monday. It's my day off so I try to get it done in a relaxed fashion, you know, without the kids.
I am going to admit something now .. please don't hold it against me ... I actually don't mind doing the grocery shopping. Don't get me wrong, there are days when I just don't want to do it .. but I would get hungry and I would get really annoyed with the kids whinging about being hungry too.
I've even considered ordering online and having it delivered. I know heaps of people that do this and absolutely rave about it. One day I'll give it a go. But for now, I quite enjoy wandering up and down the aisles ( well, mostly I go really fast so I'm not late for school pick up! ) and checking out what is around. I'm always game to try something new. Mr Fit Mum was given the grocery shopping duties a while ago as my schedule was a bit hectic and it wasn't quite fitting in so I didn't get to check out all the new things! Oh, and I get to use the Woolies app on the phone .. I love it!
One of the reasons why the weekly grocery shop is more than bearable for me is because I get to come home with this ...
I love having the fridge stocked with fresh fruit and vegies. It gets me all inspired to eat yummy healthy meals and snacks. After this last weekend's festivities ( Mr Fit Mum's birthday, party and all! ) I am craving some fruit and veg.
That leads me to my next thing ... I must go and prep the beef and onion kebabs and salad for dinner!
Grocery shopping. Love it or hate it, it's just got to be done ...
Today is my day. Monday. It's my day off so I try to get it done in a relaxed fashion, you know, without the kids.
I am going to admit something now .. please don't hold it against me ... I actually don't mind doing the grocery shopping. Don't get me wrong, there are days when I just don't want to do it .. but I would get hungry and I would get really annoyed with the kids whinging about being hungry too.
I've even considered ordering online and having it delivered. I know heaps of people that do this and absolutely rave about it. One day I'll give it a go. But for now, I quite enjoy wandering up and down the aisles ( well, mostly I go really fast so I'm not late for school pick up! ) and checking out what is around. I'm always game to try something new. Mr Fit Mum was given the grocery shopping duties a while ago as my schedule was a bit hectic and it wasn't quite fitting in so I didn't get to check out all the new things! Oh, and I get to use the Woolies app on the phone .. I love it!
One of the reasons why the weekly grocery shop is more than bearable for me is because I get to come home with this ...
I love having the fridge stocked with fresh fruit and vegies. It gets me all inspired to eat yummy healthy meals and snacks. After this last weekend's festivities ( Mr Fit Mum's birthday, party and all! ) I am craving some fruit and veg.
That leads me to my next thing ... I must go and prep the beef and onion kebabs and salad for dinner!
Stay focused, Stay strong
Fit Mum x
Who said I was old?
I'm getting older. Every day.
This last week I have had cause to think about getting older and the myriad of illnesses and conditions that can affect us as we get older. It's really kind of scary, particularly for a person who likes to be in control and I guess that's why I choose not to think about it.
In this case someone very close to me has had something happen that has literally stopped them in their tracks and they have no choice but to lie flat out for the next week or so. The doctors have advised that there is nothing that could have been done to prevent this .. It's age related.
On the positive side, it's got me thinking about what I can and can't control with relation to my own health .. clearly I can't control everything. But, there are heaps of things I can control and by doing so will help me be able to "live" with the aging process! I know I'm not going to win the aging argument so I'm not going to beat myself up trying .. but I'm going to do my best to age in the best possible way ...
According to Coco Chanel "A woman has the age she deserves" .. I want to deserve to be as young as I can be!
We all "know" what we are supposed to do to look after our bodies .. But do we always practice them? I'm going to start making more of an effort to look after my body in the best way I can ...
Starting with the obvious ... Eating healthy, nutritious foods that fuel my body for optimum performance. Well maybe not optimum performance as I'm no elite athlete .. but I certainly need to keep up with the kids, day to day life, exercise and all the added extras that make life fun! I will be making sure that the fun foods are in moderation because we all know what it feels like to overindulge ...
Exercise also plays a huge part in staying healthy. Make sure there is a balance of cardio, weight training, flexibility and relaxation. I have found in the last month that doing different exercise to those that I usually do has made it much more enjoyable, especially in those times when motivation was lacking!
I'm going to start listening to my body a bit more often. I am pretty conscious of what my body is doing and I do listen to what it's telling me, however there are times when I probably should listen a little more closely. When my body tells me it's time to take a rest, I'll take a rest. I'll challenge myself but I won't be pushing myself to the point of exhaustion where I'm unable to keep up with a regular routine. Yes, I have done this in the past ...
Finally, I'm going to do what makes me happy. Do what I enjoy. I'm going to spend time with family and friends and enjoy it .. not take it for granted.
I'm going to look after my health and not take it for granted.
I've worked hard to get what I have and I'm going to work just as hard to keep it!
This last week I have had cause to think about getting older and the myriad of illnesses and conditions that can affect us as we get older. It's really kind of scary, particularly for a person who likes to be in control and I guess that's why I choose not to think about it.
In this case someone very close to me has had something happen that has literally stopped them in their tracks and they have no choice but to lie flat out for the next week or so. The doctors have advised that there is nothing that could have been done to prevent this .. It's age related.
On the positive side, it's got me thinking about what I can and can't control with relation to my own health .. clearly I can't control everything. But, there are heaps of things I can control and by doing so will help me be able to "live" with the aging process! I know I'm not going to win the aging argument so I'm not going to beat myself up trying .. but I'm going to do my best to age in the best possible way ...
According to Coco Chanel "A woman has the age she deserves" .. I want to deserve to be as young as I can be!
We all "know" what we are supposed to do to look after our bodies .. But do we always practice them? I'm going to start making more of an effort to look after my body in the best way I can ...
Starting with the obvious ... Eating healthy, nutritious foods that fuel my body for optimum performance. Well maybe not optimum performance as I'm no elite athlete .. but I certainly need to keep up with the kids, day to day life, exercise and all the added extras that make life fun! I will be making sure that the fun foods are in moderation because we all know what it feels like to overindulge ...
Exercise also plays a huge part in staying healthy. Make sure there is a balance of cardio, weight training, flexibility and relaxation. I have found in the last month that doing different exercise to those that I usually do has made it much more enjoyable, especially in those times when motivation was lacking!
I'm going to start listening to my body a bit more often. I am pretty conscious of what my body is doing and I do listen to what it's telling me, however there are times when I probably should listen a little more closely. When my body tells me it's time to take a rest, I'll take a rest. I'll challenge myself but I won't be pushing myself to the point of exhaustion where I'm unable to keep up with a regular routine. Yes, I have done this in the past ...
Finally, I'm going to do what makes me happy. Do what I enjoy. I'm going to spend time with family and friends and enjoy it .. not take it for granted.
I'm going to look after my health and not take it for granted.
I've worked hard to get what I have and I'm going to work just as hard to keep it!
Stay focused, Stay strong
Fit Mum x
More thinking ... and a bit more doing!
As I have alerted you to recently I have been a little less than committed about setting goals and I've applied the same commitment to acting upon my "goals". I've done a lot of thinking, however I'm still not exactly sure exactly what I want to do or even why I want to do it. Well that's not exactly right .. I have a picture in my mind of what I want my body to be like ( don't we all? ). One day I am going to get a bit closer to what I think it is that I want. It's not that I'm not happy with my body or my health or fitness levels .. There's just a few changes alterations that I would like to make.
Enough talk .. It's time that I set some goals on paper .. Well I'll put them out there in cyber world to float around anyway. Hopefully having them out there for all to see is going to keep me honest. And before you ask ... No I am not going to show before pics or stats, not my thing I'm afraid! Sorry 'bout that!
As I have mentioned previously, my training schedule in September was a little less than regular. In my defense I kind of planned this. My goal for September was to just stay a little bit active .. nothing structured, whatever I felt like doing as long as I did something at least 3 - 4 days per week. This time has actually helped me work out what I want to do training wise for the next few months. Roll in October ...
This is the month that I am going to get back to running. I found out that I "sort of" miss going for a run .. a chance to blow out some cobwebs! The other thing I found out was that I have lost a lot of my running fitness .. this is particularly annoying as it takes so long to build up!! So October for me is back to basics .. running 101 .. No high heart rates and lots of run / walk intervals at the moment! This is going to be great base training and will set me up for when I start training for the Half Marathon again next year.
My next line of thinking leads me back to my sugar free month .. Yes, I survived a month without sugar. Since then I have not used quite the same discretion in my diet. Not without the lack of ( again ) thinking about it. I think about it .. what I don't do, however, is ignore the thought. I am being a little, let's say, liberal with my extra curricular food choices.
New goal, and not just for October .. It's back to sugar free for me! Don't fret, I'm not going completely crazy. I'll be setting up for dessert once or twice a week and I may partake of the occasional piece of chocolate .. I just need to tighten it up a bit.
Lastly, I'm starting work on changing my body composition. Well, not really starting .. It's something that I'm conscious of keeping within the healthy ranges at all times. A big incentive for me is that I am a role model to my clients and members every day.
I'm going to track the changes by keeping an eye on the measurements I haven taken in the past. The scales will also reflect a little change but I think for me it's going to be more about how I look rather than the number.
Maintaining my muscle mass and losing an extra kilo or two of body fat will get me pretty close to the leaner look that I am after. I don't plan on getting to the stunning fitness model look ( don't tell me you wouldn't want to look like that! ) but I'll keep working on it! Besides, I really love the feeling of being strong and having muscles that I can see a little bit!
Ultimately, my goals are to maintain my health, get my cardio fitness levels back to where they were a few months ago, and maintain my strength and lean muscle mass. Overall, I'm after a balanced, fit, and healthy lifestyle.
Wow, I just realised how long this is .. even for me!
Now that I have put this out there I'm looking forward to having my cyber friends keep an eye on me too .. This may make me a bit scared too!
Enough talk .. It's time that I set some goals on paper .. Well I'll put them out there in cyber world to float around anyway. Hopefully having them out there for all to see is going to keep me honest. And before you ask ... No I am not going to show before pics or stats, not my thing I'm afraid! Sorry 'bout that!
As I have mentioned previously, my training schedule in September was a little less than regular. In my defense I kind of planned this. My goal for September was to just stay a little bit active .. nothing structured, whatever I felt like doing as long as I did something at least 3 - 4 days per week. This time has actually helped me work out what I want to do training wise for the next few months. Roll in October ...
This is the month that I am going to get back to running. I found out that I "sort of" miss going for a run .. a chance to blow out some cobwebs! The other thing I found out was that I have lost a lot of my running fitness .. this is particularly annoying as it takes so long to build up!! So October for me is back to basics .. running 101 .. No high heart rates and lots of run / walk intervals at the moment! This is going to be great base training and will set me up for when I start training for the Half Marathon again next year.
My next line of thinking leads me back to my sugar free month .. Yes, I survived a month without sugar. Since then I have not used quite the same discretion in my diet. Not without the lack of ( again ) thinking about it. I think about it .. what I don't do, however, is ignore the thought. I am being a little, let's say, liberal with my extra curricular food choices.
New goal, and not just for October .. It's back to sugar free for me! Don't fret, I'm not going completely crazy. I'll be setting up for dessert once or twice a week and I may partake of the occasional piece of chocolate .. I just need to tighten it up a bit.
Lastly, I'm starting work on changing my body composition. Well, not really starting .. It's something that I'm conscious of keeping within the healthy ranges at all times. A big incentive for me is that I am a role model to my clients and members every day.
I'm going to track the changes by keeping an eye on the measurements I haven taken in the past. The scales will also reflect a little change but I think for me it's going to be more about how I look rather than the number.
Maintaining my muscle mass and losing an extra kilo or two of body fat will get me pretty close to the leaner look that I am after. I don't plan on getting to the stunning fitness model look ( don't tell me you wouldn't want to look like that! ) but I'll keep working on it! Besides, I really love the feeling of being strong and having muscles that I can see a little bit!
Ultimately, my goals are to maintain my health, get my cardio fitness levels back to where they were a few months ago, and maintain my strength and lean muscle mass. Overall, I'm after a balanced, fit, and healthy lifestyle.
Wow, I just realised how long this is .. even for me!
Now that I have put this out there I'm looking forward to having my cyber friends keep an eye on me too .. This may make me a bit scared too!
Stay focused, Stay strong
Fit Mum x
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