Are you ready for a quick Spring Clean of your Health?

Sponsored Post

There is less than a month until Christmas and it appears that the party season is in full swing!  By now I imagine that you would have been spending a bit of time catching up with family, friends and work colleagues.  Not to mention the kids end of year celebrations!

I'm also wondering if anyone is starting to feel a little worse for wear?  You know, starting to feel run down,  sluggish or just plain exhausted.

Maybe it's time to change some habits before the New Year rolls around.  I know, you're thinking 'as if that's going to happen with Christmas only a month away! ' but it is possible to do a quick clean up of your health so that you are feeling great and full of energy by Christmas. 


Kathleen Alleaume (MSc), who is an Accredited Exercise Physiologist, Nutritionist and author of What's Eating You has developed a new lifestyle plan.  10 Days to a Healthier You is an easy to follow, all in one guide that helps people get back on track and create long lasting healthy habits that will stay with you.  Supported by Equal Stevia, the plan focuses on low GI, high protein and low sugar, yet still offers great tasting meal options.

"This is not a typical fad diet that promises 'quick fixes' or that you ditch after ten days," said Kathleen.  "It is a sensible eating plan designed to be flexible, nutritionally balanced, health enhancing and can be adopted permanently."
"Incorporating low calorie sweeteners, such as Equal Stevia, into a healthy eating routine also means you can still enjoy sweetness in your meals and hot drinks, without the calories of sugar."


10 Days to a Healthier You includes
·           Clinically tested weight loss principles
·         Nutritionally balanced and health enhancing meal plans
·         Delicious recipes based on everyday seasonal whole foods
·         Exercise guidelines
·         Essential pantry / fridge and shopping list
·         Healthy snacking suggestions
·         Eating out tips
·         Advice on how to maintain weight loss post 10 days
·         Suitable for vegetarians and gluten free diets

I have been given the opportunity to have a look through the 10 day plan and I think it is a great option for anyone who would like a little extra guidance on how to incorporate a healthy, balanced eating plan and exercise into their lives.

For those of you who prefer to have a more detailed guide on what to eat Kathleen's plan gives you a weekly menu so that you know what you are eating, when .. great for when you need to plan your shopping list and some extra inspiration!  And check out this recipe .. quick and easy!

Sweet Soy & Ginger Chicken

Preparation time: 10 mins (+ 2 hours marinating)
Cooking time: 10 mins Serves 2 (as a main)

·   2 tbsps Equal Stevia Spoon for Spoon
·   2 tsps crushed garlic or 2 cloves garlic crushed
·   3cm piece fresh ginger, peeled, finely grated
·   1 tbsp salt-reduced soy sauce
·   Juice of half a lemon
·   2 x 125g skinless chicken breast fillet, trimmed of fat
·   125g 98% fat-free long-life instant noodles
·    Olive oil cooking spray
·   1 tsp olive oil
·   400g mixed sliced stir-fry vegetables

1. Put Equal Stevia, garlic, ginger, soy sauce and lemon juice in a small bowl. Stir well to combine. Put half of the marinade in a small shallow dish. Add chicken and turn to coat. Cover and put in fridge for 2 hours to marinate. Reserve remaining marinade.

2. Preheat a chargrill pan to medium. Drain chicken from marinade. Spray each side fillets with cooking spray. Add to chargrill pan and cook on each side for 3 minutes or until cooked through. Transfer to a plate and cover loosely with foil to keep warm.

3. Meanwhile, cook noodles in a medium saucepan of boiling water for 2-3 minutes or until tender. Drain well and set aside.

4. Heat oil in a wok over a high heat. Add vegetables and stir-fry for 3-4 minutes or until just tender. Add noodles and toss to heat through. Add reserved marinade and toss until well combined and heated through.

PER SERVE: 1973kJ, protein 39g, total fat 10.8g (sat. fat 2.6g), cholesterol 79.2mg, carbs 50.9g, fibre 8g, sodium 458.2mg. Carb exchanges: 31/3. GI estimate: low.

I know that starting a healthy lifestyle change might be a bit daunting, especially at this time of year when social engagements seem to be never ending but 10 Days to a Healthier You will give you some ideas and tips on how to eat out and choose the healthier options to ensure you stay on track.  And when you finish your 10 days, there is some common sense advice on how to maintain your great work!

For more information please visit www.therightbalance.com.au or www.clubequal.com.au . 
10 Days to a Healthier You can be purchased online for $14.95 at www.therightbalance.com.au .
A 3 day teaser version of the plan can be accessed here ...

I've been Liebstered ...

The lovely Liz for Last Chance Training nominated me for an award this week! I've not written my acceptance speech as this post will reveal lots!

Here’s what I have to do:

1. Write 11 random facts about yourself.
2. Answer the 11 interview questions you’ve been given by the person who nominated you.
3. Create 11 new questions.
4. Nominate 11 bloggers and mention them in your post.
5. Go and tell the person who nominated you, along with the people you’ve nominated about your post.

So to begin .. 11 random facts about myself.

1.  My first car was a red Gemini SLX ... it was fast!

2.  I do not like bananas .. Banana cake if fine, toasted with butter if you don't mind ...

3.  I was a bank manager before studying to become a PT.   Please do not hold this against me ...

4.  I too, like Liz, love stationery.  One can never have too many pretty notebooks, or diaries, or pens ...

5.  I can cut up a roast chook like nobodies business courtesy of my teenage part time job at KFC ..

6.  I am obsessed with the Real Housewives of Beverly Hills .. it could be the sparkles or the shoes
.. or both ...

7.  I keep all my shoes in their shoe boxes, except for the ones I have recently purchased in the US and had no room for the boxes.  But I bought other boxes for them ...

8.  I should make more time to read but then I spend all night awake reading and get no sleep.

9.  I may seem confident and outgoing but I am rather shy and quite happy finding quiet time to myself to recharge

10.  I would love to do an interior design course.  Mr Fit Mum has banned me from watching those shows on TV because he thinks I get too many ideas.

11.  I went to a short photography course over the last weekend and I loved it!  Note to self .. must spend more time taking photos to practice!

See, there's nothing that exciting there!

Next up, the answers to my 11 questions ...

1. If you had to go out for dinner with either Julia Gillard or Tony Abbott, who would you choose and why?
Hmmm, being into health and fitness as I am I'm rather curious to chat to Tony Abbott about his fitness regime and why he believes it is important.  I would also be interested to hear Julia Gillard's views on Australia's obesity crisis .. and her own health & fitness regime.

2.What’s the most adventurous sport you’ve ever tried?
I completed the Stampede in September and I guess one could all that a bit adventurous.  I also did the obligatory white water rafting trip down a river in a European country whilst on a Contiki tour! Photographic evidence is held for both!

3.What’s the best James Bond film you have ever seen?
I will admit I've not seen many James Bond films, however I'm rather partial to Daniel Craig ( *giggles and waves* ) ...

4.When was your last baking triumph?
Oh, even Mr Fit Mum agreed here!  I whipped up those yummy Cranberry and Coconut Muffins over the weekend.  Absolute winner!

5. And cooking disaster?
Mr Fit Mum wanted to know if I was allowed to mention the time/s that he may or may not have put out some fires in the kitchen.  Really there haven't been that many ...

6. Are you ruled by your heart or your head (as Pauline says, “please explain”)
I would love to say head but I tend to wear my heart on my sleeve a bit and have known to occasionally be not as rational as I should be ...

7. Do you have any regrets over your career choice?
Current career choice .. No, I love my job!  I love helping people and help them realise they can feel good about themselves.  Especially the changes that they go through.
Previous career choice .. No, but it's not for me now!

8. Do you like dogs?
Yes, love dogs.  My most reliable running companion is our Border Collie, Baxter .. he is just gorgeous!

9. Have you ever tried martial arts?
No .. not unless you count the Karate Kid ...

10. Have you taken any measures to improve your personal sustainability (eg recycle, use public transport)
We recycle what we can and watch our water consumption and electricity usage. 

11. What is your opinion of Global Warming?
In general I think that we all need to be a little more respectful and considerate of our surroundings and how our actions may or may not affect others.


Phew!! Here's my questions for my lucky nominees ...

1.  The sport I most love playing ( or watching ) and why?
2.  What is the strangest thing you have ever eaten?
3.  One bad habit I have is ...
4.  What item won't you leave the house without?
5.  When I was young I used to collect ...
6.  I'd be happy if I never had to [ .... ] again!
7.  One thing I have enjoyed today and why?
8.  One person that inspires me and why?
9.  What is your favourite guilty pleasure?
10.  What is the last thing that you do before your turn the light off at night?
11.  If you had one super power, what would it be and why?

And the lucky nominees are .. this does take a while to write so please feel free to ignore, however I would love to get you know some of you a bit more! 

Lisa at Bake Bike Blog

Natasha at Natasha In Oz

Deb at Diet Schmiet

Me at My Journey - Am I There Yet?

Carrie at Pure Health Guide

Lisa at Here I Am Loulou

Rebecca at Complex Mom

I look forward to virtually meeting you!

Cranberry & Coconut Muffins ...

I know, I know .. it's another muffin recipe!

Last week I received a supply of yoghurt from Chobani Australia.  Now in our house yoghurt has a up and down relationship.  I don't mind certain yoghurts and Miss 10 is a bit the same as me.  Mr 6 .. no chance and Mr Fit Mum ... a bit the same as Mr 6 .. are you seeing a pattern?

But when this supply turned up on the doorstep Mr Fit Mum stepped up to the plate ( well, the tub anyway ) to give this new yoghurt a go.  He tried the individual tubs of flavoured Greek yoghurt.  I can't remember which flavour he tried first ( there's a few! ) but it appears he is now rather fond of it and is more than happy to sit down to a tub for dessert.

For a low fat ( or no fat ) Greek yoghurt it's still quite creamy.  Not as rich and creamy as a full fat Greek yoghurt, but when you are keeping an eye on what you are eating, this is certainly a satisfying taste option! 



Along with our supply of individual tubs, we received a bulk tub of plain Greek yoghurt.  I admit I have purchased this one before as Miss 10 and I regularly have a few spoonfuls for our afternoon snack.  I usually add a few berries or trail mix, but Miss 10 is happy for it to be naked.

This time, this tub was going to be used for some baking!  So on Saturday I rummaged through my recipe files for a muffin recipe that used yoghurt.  I wasn't loving the sound of the ones I saw until I found a raspberry cake / muffin recipe.  It had nothing to do with yoghurt but that wasn't stopping me .. I had a creative moment* and needed to run with it.
*I have creative moments at least once every 6 12 months so I was not stopping!

Here's what I came up with after checking the pantry and playing around a bit ...

Cranberry and Coconut Muffins ..


Here's what you need ... 

1 cup Almond Meal
1 cup Wholemeal Flour
1/2 cup sugar
1 tsp baking powder
pinch of salt
2 tbsp canola oil
2 tsp vanilla extract
300g plain low fat yoghurt
1 egg
1/2 cup cranberries
1/2 cup coconut



Here's what you do ...

Sift flour and baking powder together.  Add remaining dry ingredients.
Combine all wet ingredients in a separate bowl.
Add wet ingredients to dry ingredients and mix to just combine.
Fill muffin cases ( I use the patty cake ones so not too big ) to 3/4 full.
Bake at 160 degrees ( fan forced ) for 20 - 25 minutes or until golden brown and cooked through.

Don't eat them right out of the oven as you may burn your mouth .. wait about 5 minutes or so!

 



Not too bad for a make it up on a rainy Saturday recipe.  There are none left now ... my father in law decided that they were quite yum so had a few with his cup of tea on Saturday night!

I'll be making another batch today and see how long these ones last!

 

Let me know if you try them how they go .. or head over to the Chobani Australia website and check out some of their recipes. 

 

 

 

 

Move it Monday ...

How was your weekend?  If it was anything like mine, things are starting to get a little busy with Christmas parties and general socialising!  Which means you may have had a few too many drinks or a few too many yummy nibbles.

After having dinner out 3 nights in a row I knew that I was going to need a super sweaty session to balance a few things out!  On Saturday morning when Miss 10 was at swimming training I used the opportunity to again use the school oval to do my own little workout. 

This workout did not require any equipment and could be done anywhere ...

Do 20 reps of each exercise.  Remember to do the exercise at your own ability level.
Sprints .. you don't have to knock yourself out, just run a bit faster than normal for about 20 metres.  A quick rest then turn around and come back.  Because there were stairs where I was, I alternated and ran stairs instead of sprints on my second round. 

Repeat 2 or 3 times depending on how much time you have!



If you have any questions, feel free to email me or check out Fit Mum's facebook page!

Stay healthy & active!

Let's talk turkey ...

Last week the fabulous people at Steggles sent me some of their new Turkey Shortcut Range. I was more than happy with this as turkey makes a showing on our table quite regularly. We usually have it made up into burgers or the kids love turkey mince tacos.
This week is a busy one in the Fit Mum household so when I planned the menu this week I was leaning towards those recipes that are quick, easy, healthy and of course, everyone will eat without fuss!

Now, we all know it's about the stats but I'm not going to bore you with lots of impressive numbers and words.  ( Aren't I nice? )  What I will share is a little bit of information from a recent Food & Nutrition Australia report, commissioned by Steggles.

Being high in protein, turkey is a valuable food to include in the diets of all Australians with a 100g serving providing more than a third of an adults daily protein requirements (more for children).
Turkey mince was found to be lower in kilojoules, total fat, and saturated fatty acids than other mince products compared in the report. Products analysed included lamb mince, extra lean beef mince and lean veal mince. 
All cuts of turkey are relatively low in saturated fat ranging from 0.3-2.3g saturated fat per 100g. In all cuts of turkey, the healthy monounsaturated and polyunsaturated fat types make up the majority of the total fat content.


Tonight is swimming squad and I have to duck out later for a meeting so quick and easy dinner tonight is Turkey Burgers.

Here's what you need ...

1/4 cup fine breadcrumbs
1 tbspoon Dijon Mustard
1 tbspoon Horseradish cream
1 tsp Paprika
salt & pepper if you like to season
500g turkey mince



Here's what you do ...

Put everything all in together in a bowl and mix it up until well combined.
Shape 1/3 cup ( or 1/2 cup if you want a bigger pattie ) of the mixture into patties ( dampen your hands a little so it doesn't stick ). Repeat with remaining mixture.

Place in fridge for a little while to settle and come together ( you don't need to do this but I have found the patties stay together while cooking if I do this ).
Cook patties to your preference .. BBQ, under the grill, pan fry .. you know the drill.
Serve with some toasted bread, bread rolls and salad and whatever condiments you love! Or if you aren't having bread these days .. skip the bread and have with salad!

 

Have you tried turkey before?  A yes or a no on your menu?

Moving it Monday ...

As a Personal Trainer I most certainly advocate including exercise as part of your regular health and fitness routine.  I'm even going to suggest that maybe you look at employing the services of a Personal Trainer! Well, duh!

So it should really come as no surprise when I tell my clients and my potential clients that I, myself have a personal trainer also.  But it does.  The most common response would be "Oh really? Why would YOU need a PT .. you can do it all yourself. "

Why, yes, yes I can plan my program and train myself.  But there are days when I just don't feel the urge to push myself as hard as I could ... or should.

Like today's training session for example.  Because of the "issue" I have with my arm at the moment I am limited in what I can do, so leg strength has been a focus in our last few sessions.  Today we thought we would shake it up and did a more cardio focused session.  And no, I probably would not have put myself through that session today by myself .. I was sucking in the big ones after the warm up! 
Now, I'm feeling pretty happy that I got out there and worked hard!  Maybe just to make up for some treats over the weekend a little bit ...

Rehydration required!!

The reasons I have a PT are just the same as why anyone else would benefit from having a PT ...

Someone to push me and challenge me ...
Someone I need to be accountable to and make sure I turn up to my appointment
Someone to think for me ... I just do what they tell me to do and I don't have to think about what is next
Someone to make sure my technique is spot on!

What do I love most about having a PT ... I know that I have worked hard, put in a decent effort and have definitely had a quality session!  Oh and I feel pretty darn good after a kick arse session!

Do you have a PT? 

What do you expect from your PT?

What do you love the most about training with a PT?

Your need to know Friday Facts ..

I have had an interesting week this week and I felt that I would like to lighten the mood, so I researched some fun and interesting fitness and food facts.

Here are 10 that I just knew you needed to know so that you can go into the weekend satisfied your knowledge is up to date ...

Bodies are creatures of habit.  The more you exercise, the more your body learns to burn fat rather than storing it.

Your body has more than 650 muscles.

Blood can do an entire circuit of your body in about 23 seconds. *Pity I can't move that fast ...


Being skinny does not automatically mean you have low body fat.








You should look to replace sports bras every 6 - 9 months.  Any longer than this and the girls may not be getting the support they need! 





A fear of vegetables is called " Lachanophobia ".  *Hmmm not really sure if this is an excuse ...

Almonds are a member of the peach family. *Do they have to be activated?

A peanut is one of the most concentrated form of nourishment. *But not if it's peanut butter with heaps of added sugar and salt!

Nutmeg is extremely poisonous if injected intravenously. *Shall we keep this one quiet for future use?




Now, see, I knew you wanted to know these things!

Have a wonderful weekend Fit People!  Stay healthy and active!

It's getting hot out there ...

This morning I decided that I needed beauty sleep more than I needed a run.
Ha! I bet you thought that I blew off my training run.
Miss 10 had swimming training this afternoon and I knew that I would be able to run laps of the school oval while Mr 6 kicked the football instead of sitting on my butt.

It was warm out there this afternoon  but I will admit that I'm much more fond of the heat than the cold so I'm not complaining.  It's only going to get warmer as summer rolls around and things really start to heat up and  I will now admit that sometimes the heat does get a little oppressive and it definitely does dampen the motivation to work up a serious sweat ( even if you are exercising in the comfort of an air conditioned gym! ).

Even if you are hard core and refuse to miss your training session because it's a bit warm why should you be careful training in the heat?  It is possible that you can suffer from heat related problems such as dehydration, heat exhaustion and heat stroke.  And don't you be telling me that it will never happen to you because you really just never know, it's not a pleasant feeling to come home from a run and feel dizzy, nauseous, have cramps and headaches and not really know why.  Yes, that would be me speaking from experience after completing a triathlon in the middle of summer.

So, how do you keep cool during exercise, especially when it's hot.

* Stay hydrated, stay hydrated, stay hydrated .. sorry did I repeat myself ...
* Wear light coloured, loose clothing .. I'm not talking kaftans here
* Don't exercise in the middle of the day .. duh! First thing in the morning is usually the best as everything gets the chance to cool down overnight.  Sometimes the evenings are nearly as bad as the heat of the day.
* Cool your head and neck .. stop at a bubbler and splash cool water on your face, head and neck.

Here's you guide to staying hydrated while exercising

* Be hydrated before you start exercise.  Drink up to half a litre about half an hour before exercise.
* If you can, have smaller amounts of fluid during exercise.  My general rule, don't go longer than 30 minutes without having something to drink.  Plan your walk / run so that you go past a bubbler if you will be out longer than 30 minutes.
* Drink enough to replace lost fluids.  Another general rule, rehydrate until your urine runs clear.  Well, this should be an everyday rule anyway ...

I'll finish off by saying LISTEN TO YOUR BODY .. if you don't feel right ( and I don't mean motivation! ) get yourself home, cooled down, rehydrated and avoid exercise for the rest of the day.

On another note, I would love to have you visit me on Facebook where I share a bit more about myself with some motivation thrown in!  Come on over and "like" Fit Mum. 
Also, if you would like to receive my posts by email, please pop your name in the subscribe box at the top of the page.

While I'm at it .. off you go and have a glass of water now .. go on!

Stay healthy and active!


 




 

Move it Monday ...

Did you have a great weekend?  Things are certainly starting to get busy in our house with Christmas only 7 ( !! ) weeks away. 
And speaking of Christmas, what about all the parties coming up!  Are you ready to bare you limbs in a fabulous party frock?  Or even just feel fabulous on Christmas Day, knowing that you have worked hard to look and feel great?

I know with everything getting a little busy sometimes my exercise time gets neglected so I've decided to some shorter, higher intensity type workouts so that I can keep up a bit of routine.

Here's the workout I did today.  It's more of a leg workout as I'm still not able to load much on my right arm.   

My Flirty Thirty Workout of the Day ...

100 skips ( pretend to skip if you don't have a skipping rope )
30   squats
30   sec side plank ( one each side .. don't be cheating! )
30   side lunges ( 15 each side )
30   bicycle crunches
30   glute bridges ( 15 each side if doing single leg )
30   sec plank on elbows and toes ( or knees if you need )
30   sec wall sit
30   ab knee raises ( both knees together )


And .. let's do it again!

If you feel you need more of a warm up then do what works for you.  I had done a warm up run early this morning with Miss 10.  So by the time I had fed the kids and myself, got them packed for school and done the drop off I had cooled off quite a bit but didn't need much to warm up again.
Also, don't forget to do a stretch when you finish up!

OK .. off you go, this workout won't take you too long.  If you like you can even break it up and do one round in the morning and one round in the evening.

Stay healthy & active .. and feel great!

My Mini Blogging Hiatus ...

I'm not really sure where to start with this one .. maybe I've lost my ability to chat .. but i doubt it! 

I haven't been around my little blog ( and social media ) world this last week and a bit as I've been crazy busy at home.  I know that just about everyone is busy and they still find time to hang out here, but I just couldn't seem to get my head here with everything else that was in it!

Last week it was Mr Fit Mum's 40th birthday and there was the party on Saturday night to plan and prepare for.  Of course I couldn't help it and had to do it all ( well, most of it ... ) myself.  And to top it off, there was the school fete to bake for!  In a moment of guilt I put my hand up and offered to make fudge and cupcakes ... they were good though even if I do say so!

On Thursday, there was the emergency trip to the physio because I couldn't lift my right arm up.  It even ached to hold the steering wheel while driving which is not a good sign. 
Physio determined that I have some rotator cuff ( the muscles around my shoulder ) dramas and I may have had a minor tear in a muscle here.  The muscles have tightened up restricting movement which is starting to tighten up other muscles in my shoulders and neck.  This has definitely slowed down my movement over the last few days!  A few more trips to the physio are in my future ... along with lots of stretching and some seriously unexciting strengthening and stabilising exercises!

This week is going to be a bit of a catch up week as Mr Fit Mum is off on another work trip.  If you can seriously consider Port Douglas in North Queensland a "work trip" ...

Plus, I doing a bit of a mini detox.  Must clean up the diet after far too much celebratory food and drink!

I hope everyone is staying healthy and active! 

Monday Motivation ....

Set yourself up for success ...

Seems simple doesn't it? 

 

Do you keep good food in the fridge?  Is it your first choice when you are hungry?

Have a great week everyone! 

Vicki x

Get yourself out the door .. 20 ideas to motivate yourself to move!

How are you motivation levels this week?  Are you totally pumped or are you feeling a little "meh" about getting moving?

I shared with you what keeps me motivated to eat well and keep up my training routine.  Now I know that everybody is different and as such what works for one may not necessarily work for another, so here's some super fabulous ideas that will help when you are stuck for a bit of motivation! I know you've probably heard some before but it's a good reminder and maybe it's time to put some into practice!

Don't think about it .. just get out and do it.  I have to do this sometimes when I'm really not in the mood!

Set your clothes out the night before. If you need to get up in the morning do everything you can to get out the door as fast as you can so you don't know what you're doing!

Find yourself a training partner. This one is great for that "guilty feeling" of letting someone else down.

Remind yourself how good it feels. You know you feel great afterwards.  It might be hard to start and hurt during .. but that feeling of satisfaction can't be beaten!

Make a commitment to yourself.  Do you really want to let yourself down?

Miss a workout risk the guilty feeling. When you blow off a workout just because you can't be bothered think about how guilty you will feel for letting yourself down!

Stick post it notes around to remind you. A constant reminder of why you are eating well and exercising.  You know you want this!

Laminate a business card reminder. Some of my clients love the idea of a laminated "business card" in their handbag, purse, bathroom mirror as a reminder of what their goal is and why they started out.

Quotes. There are thousands of quotes out there .. find one that resonates with you and stick with this.  I have heaps on here on my Motivation Mondays!

Pictures / visuals. A picture of yourself on the fridge! Or a picture of your "goal" body or "goal" dress.

Blogs. Find yourself some blogs to follow ( obviously this one too! ).  I love reading about what other people are doing to motivate themselves and their workouts.  This helps me get a move on sometimes too!

Find yourself a PT / gym membership.  If you are going to do this you MUST use it .. I will not advocate paying for a gym membership or paying for a trainer if you are not going to use it.  You will find that they are worth the money if you take advantage of the knowledge that you get there!

Goal. Find one.  Long term / short term just find something to work towards.  Mini goals can work a treat eg .. exercise for 30 minutes every second day or 15 minutes everyday. 

New clothes A goal after my own heart!  Work towards that new set of gym clothes but you actually have to WORK towards them first.  Lose 5 kg and get a new set of workout gear .. or commit to training 4 days per week for a whole month .. you get the idea.

New playlist on your iPod. I love getting out and listening to some new music especially if it is going to get me moving and take my mind off what I'm doing.

Alone time.  OK, so you're a mum ( even if you're not ) and you need some serious alone time.  You know, where there is no one yelling at you that they want / need something.  I'm afraid sometimes the locking the toilet door just does not cut it .. get out of the house!

Burn some calories.  OK so who doesn't want to do this?

What you look like.   I'm getting really obvious here ...

Set an example.  For your kids, your family etc .. walk the walk people!

Health.  This really should be the number one shouldn't it ...

So there you have it ... 20 reasons to get you moving.  Go on, you have no excuses now!

I know that there are dozens more ways that we all get ourselves motivated.  I would love to hear them ( as I may use them myself! ) so please share either comment here or on my facebook page .. you know the one ...

Please also, don't forget to sign up to have FitMum delivered to your inbox whenever I post here .. Just pop your email in the box up the top!

 

Vicki x

What I'm eating Wednesday ...

Just a quickie today as I'm supposed to be doing other stuff .. like houseworky type things that I keep procrastinating over ..

I have had a few requests to put up the recipe I use for a quick snack of protein balls.  I will confess that I found this recipe on Ironmum Karla's blog here and it is such a HUGE hit in this house that it is on a regular cycle .. at least fortnightly!

Ironmum Karla's Yummy Bliss Balls 

What you need ....

250gm dates
1/2 cup water
2 scoops Body for Women protein powder ( I used chocolate flavour)
100gm of LSA mix (linseed, sunflower and almonds)
2 tbs cacao powder
2 tbs chia seeds
100gm shredded coconut
sesame seeds to coat

What you do ...
Bring the dates to boil with the water until mushy and water is absorbed
Once cooled, add the rest of the dry ingredients to the dates and combine
Using hands roll into small balls and then once they are all done, roll in the sesame seeds
place in an airtight container and store in the freezer (they won't actually freeze)
These balls are full of antioxidants (chia seeds), omega-3 (LSA mix), gluten free and high in protein.

When I make them it all depends on what is in the cupboard but I generally have all the ingredients.  I don't always have any LSA so I have also used half ground almonds and half crunched up almonds .. so it you like them crunchy there's your option.  I don't always coat them .. there's no way my kids would eat the sesame seeds so they are out!  But I've used coconut .. I tell myself I'm eating chocolate truffles but they're kinda good for me!

Give them a go .. they are great to put in as a treat for the kids lunches or if you need an on the go snack.  I have them as my sweet dessert treat at night!

Thanks Ironmum Karla!!

Vicki x

 

Training Tuesday .. What motivates me?

Let's talk motivation ...

 

What gets you out the door to the gym, for a run or to get your chosen training session done? Or consistently eat a healthy, balanced diet? 

Motivation is different to commitment .. commitment is what gets you to stick to your chosen training session until you reach your goal.

Everyone is motivated by different things and a lot of people are motivated by the same things.  Today I am sharing with you some of the things that motivate me .. 

The number on the scales .. OK I'm human!  I like to make sure that number doesn't get too high, but it's probably not my number one motivation.

 

Setting goals .. this is probably closest to the top.  I like to have something to work toward.  When I don't I tend to get a little off track and fiddle and fluff around with training.  Don't get me wrong, this can be a good thing too, just to take a break and live life!

My health .. This is my number one motivation at the moment.  Maybe I've had the "OMG I'm 40 now!" moment but looking after myself ( and of course the family! ) is priority at the moment.  Yep, it's all about me!  I would like to do everything I can to make certain that I'm healthy and able to move as I get older.

My clothes .. I am as much into shopping as the next fashionista ( Mr FitMum may disagree and argue that I'm a shopaholic so don't ask him ) but I don't particularly want to go and spend a fortune on new clothes because I have outgrown my current ones!  


What I look like .. I told you I was human!  I want to look the best that I can and I know that I look that way when I follow a healthy, balanced diet and exercise regularly.  And here I will admit to being strict with both training and eating if I'm planning to eat ( or drink ) a few extras!  I don't punish myself but I'm just a bit more careful! 

How I feel .. this one follows closely on from what I look like.  I feel fitter, stronger and less jiggly and blah when I eat well and exercise.

As a role model .. I strongly believe that I should practice what I preach!  Not only for my family but as a Personal Trainer I want to be a role model for my clients.  My motto is that I won't get my clients to do anything in training that I haven't done myself .. let me just add that it gives me a HUGE amount of scope here!

There you have it .. what gets me through my training when motivation is lacking!

Please share with me either in the comments here or on Facebook what gets you moving .. later on in the week I'm going to do up a post and share some ways to help get you motivated, so if you have something that works a treat for you let me know!

Vicki x

     

Monday Motivation .. What motivates you to move?

Now this is clearly not a picture of me when I get out of bed in the morning because I can assure you that I do not bounce out like this unless of course I'm going for a run .. well no, even that doesn't happen!  Apparently some people do ... clearly they are on drugs ... or not getting up early enough to feel the horror of waking up so early. 

OK, so now I'm waffling on ...

This week I thought I would talk about exercise, diet and motivation and the rocky relationship that these have.

What motivates you to stick to your training program?
What keeps you going every day eating healthy, balanced foods?

I will talk about what motivates me ... I will give some tips on how to motivate yourself.

And I would love it if you could let me know what motivates you and I can share it here.  That is of course, if you want to share!

Now, off you go, put your thinking caps on and let me know what gets you bouncing out of bed in the morning!

Vicki x

What I ate Wednesday ...

The pictorial version of what I ate today ...

 

I am mostly a creature of habit so breakfast is pretty much the same everyday.

 

 

I finished up with work early-ish today and wanted to get a quick run in.  A snack before my run ... I found the macadamia stash in my bag and they looked like they wanted me to eat them too!

By the time I ran a few errands and got home I was looking for more food ... something quick ... left over chicken tenders and a little bit of risoni into salad!

Afternoon snack time ...

Mr Fit Mum is away at the moment so dinners are a little lazy.  The kids don't call for too much fancy stuff really.  Cheating rather a lot tonight .. chicken kebabs and sweet potato chips.  Happy kids .. happy mummy ..

I may have indulged in some treats ... I may be partial to white chocolate raspberry bullets.  I may also have had some with my afternoon snack.  Oh, and I really needed to test ( again ) the fudge that I made the other day.  That's it though .. honestly! 

What did you eat today? 

 

Vicki x

Training Tuesday ... Spot Reduction

Who wants to get rid of their muffin top?  What about trimming down those thighs?

Me! I do!  I'm the first to admit that I would like to make some "adjustments" to some of my "trouble spots".  Who doesn't?!  Well, admittedly there are some bodies out there that look mighty fine .. but we're not talking about those right!!

When my clients come to me and tell me that they would like lose their muffin top or get a nice butt, I would love to be able to tell them exactly what exercise to do to achieve this.  If I knew of a single exercise or trick that would work for me, I would definitely pass it on! 

It's usually called spot reduction ... in most workouts this consists of 100 crunches a day to get a flat tummy or a 6 pack.  Or tricep dips and bicep curls to get nice arms.  The idea behind it is that if you focus on a certain area of the body with isolation exercises you will reduce the amount of fat here and be able to see the muscles.  Yes, bicep curls will give you big guns but what is the point if you still have them insulated by a layer of fat?

This is what I tell my clients .. beware though, you may not like it ... 

You can not focus your attention on a particular part of your body, do copious amounts of exercises for it and magically the fat will remove itself from here only.  I haven't yet found any evidence that you can "request" your body to rid itself of fat from a particular area.  My understanding is that fat is usually lost proportionately over your entire body as you lose weight.  It doesn't seem like it to me sometimes as I have always tended to lose weight in my boobs chest area first.  It really is an individual thing, so genetics will play a part.

You can not designate where the fat goes to on your body.  I have made various requests that it go to my boobs chest area.  These requests have gone ignored.  Again, genetics will play a part in determining where it goes.  And yes, men and women differ here .. it may not be fair but deal with it.

If you want to see your muscles minimise the insulation.  Yes that means, lose body fat and you will see the muscles that you do actually have.  We have all heard the saying that abs are made in the kitchen.  Well, it's not only abs, losing excess body fat is all about what you eat.  Well, about 80% anyway.  You want to shape your body and see the muscles .. combine a healthy, nutritious balanced diet with weight training and you are on you way to seeing those muscles.

Do weight training and burn more calories.  Big moves like squats, lunges, push ups etc and no girly weights, they have to be a bit heavy!  There is nothing more empowering than knowing that you can crank out some heavy weights!  Have a look at this post for an at home workout that gets you sweaty.

Add some cardio .. it keeps you fit, healthy, burns calories and gives you energy! 

And lastly, be consistent!  Those people with the bodies that you admire, they have literally worked their butts off! 

It's hard work, but someone's got to do it!  Make sure it's you!

Vicki x

 

Monday Motivation ...

This week if you find yourself thinking a negative thought ...  "I can't" or "It's too hard" ... I would like you to change that negative thought around to a positive thought ...

Let's work on changing our thinking!  It's all about what you tell yourself!

Vicki x

Women in Sport ... Meet Debbie

This gorgeous lady is one of the people who most inspire me and motivate me.  And it just so happens that she is one of my good friends!!

Who is Debbie?

43 years old!!! I am a wife ( 19 years married! ), mum to 2 great kids(10 and 12, so that’s busy!), I work 25hrs week in an office role, I am a fitness instructor ( 20years ) taking anything from 10 to 15 training sessions a week!!( and love it sooo much! ) …. Yes, my weeks are just crazy, but its all good!!
How did you start out becoming a fitness instructor?

I was not a very active person in my early 20’s, I was way too busy having fun with my friends! I started getting stomach aches and was diagnosed with a minor medical condition ( nothing serious ), but Dr asked me how much exercise I did. He said it would be a good idea to start some form of exercising for many reasons. So I joined my local gym and started doing classes ... loved it so much, it was like dancing with the lights on, loud music, funky music and lots of others who were doing it too ( safety in numbers! ). I just fell in love with the feeling it gave me. I got to know everyone at the gym, including the instructors, they mentioned the fitness course and the rest is history! I have never looked back since. It has been a great job hours are very flexible and non stop fun.  I trained through both pregnancies and being fit and strong made my recoveries speedy. I love the feeling of helping people and I feel this is such a positive way to contribute to peoples lives and their health!

How do you find a balance between family, work, training etc?

Finding a good balance for everything in life is different for everyone but I do have a theory, if I am fit and healthy I will have more to give my family, more energy to maintain a high level pace being busy and learning to get the family involved in your life.  It's not my house … it's our house so we all clean it, we all help with washing, we all help with cooking.  It is tough.  I am not saying its easy, but we all work together and there’s lots of good family time as well! We love camping and find this is a great escape for all of us, great family time together, so we schedule trips regularly. And I keep smiling, that helps. I know that I am not superwoman and something has to wait, don’t be too hard on yourself and it will work out!!

Are there times when you just don't feel like teaching a class? How do you overcome this .. do you have a special "mantra"?

Sometimes I do have moments when the thought of training does not excite me totally, but I always know that I feel amazing afterwards, and it being my job does help. I love helping people achieve things they never thought they could, pushing themselves like they cant do on their own!  But I admit I do have a personal trainer too and he pushes me to limits I did not know I had!  I think it's important to have someone, other than yourself, to answer to and push you, that’s healthy!

Being an instructor along with your other everyday job, family etc you must work up a pretty big appetite. How do you make sure you are eating the right foods to keep your energy up every day?

As mentioned I am very busy and have some crazy busy days.  First class is at 5.45am then work 8am to 5pm then another 5.45pm class.  Then home to get dinner for the family etc ... yes very busy!  I always make sure I am 100% organised with meals. I cook up meals for my lunches twice a week and every morning I pack my esky for the whole days food.  I  eat 5 - 6 meals a day so it’s a big esky!!! I never leave doubt in my mind to what I am having for lunch or snacks etc, you cant make bad choices or go wrong then! I am doing a lot of training so I do need lots of food, but it also needs to be good nutritious food otherwise I just can’t keep up to my schedule. I am just as organised at home with family meals, I plan this each Sunday for the week for the same reason!

What are your weaknesses when it comes to food?

I do love caramel mud cake and have trouble saying no!! But lucky for me its not available everywhere so I keep it under control.

Do you allow yourself treat / cheat days?

I am the same as everyone, I love lunches and dinners out with friends, dessert etc, but I choose my treats wisely!! If I am going out for lunch with friends or dinner with my family, what ever the occasion, I do allow myself freedom to have foods I would not usually have. I don’t believe in cheat days, just cheat meals, a whole day off track can mess with your head and your body too much. But hey, enjoy a great meal with dessert and some wine, no problem at all!! Just make sure you jump back on track next meal.

What is your current training looking like?

I train 6 days a week, cross training including weights, but I try to always have Sunday off.

Are you training for anything in particular?

I am in training for a healthy wonderful life. I set myself 3 month goals all the time! I am 43 years old and love being fit and healthy but….I always know that I can be fitter, I can be stronger. I am doing a 12 week challenge with the gym I work at right now, and that has allowed me to refocus on my food and diet, and to commit to more weight training, loving every minute of it!

What advice do you have for other women for starting out and staying motivated and committed to their exercise / healthy eating program?

Slow and steady wins every time, commitment is your key to success. Don’t let people around you deter you from what you want to do, surround yourself with people that can help you, support you and make you feel good!!! Find a trainer who you trust and who you feel good with and comfortable around. And never say never!!

Phew!  Deb is a whirlwind and sometimes I just don't know how she keeps up with everything!  One thing Deb mentioned that is super important, is that being organised and planning your meals and snacks is one of the most crucial things to do to stay on track!  So, off you go, plan your meals and snacks for the next week .. no excuses to stray!! 

Vicki x