Make it count ...

During the week I get to hear my fair share of excuses for why one of my client's diet is off the wagon or they just didn't get that training session in.  I've heard some pretty good excuses and you know what, I've used a fair amount of them myself to justify why I'm being a bit slack!

However, excuses are not going to get you the results you want. 

Life will ALWAYS get in the way .. it's the way you choose to deal with it that will make the difference.

There must be no excuses when it comes to eating a healthy, nutritious diet.  You cannot blame work for making you stressed, nor can you blame your kids ...

It was YOUR CHOICE to have those potato chips or chocolate bar.  Don't blame anyone else.  I can't imagine anyone tying your hands behind your back and forcing that food down your throat.

When you are feeling stressed, those are the times when you need to fuel your body with what it needs, not the stuff that will put it under more stress!
Fuel your body with those foods that will help to repair, replenish and make you feel great!  Plan your meals, organise your day, throw out all the crap ...

Make every meal count!

When it comes to your training, same rule applies ... Make every session count!

If you are sick or injured, these are acceptable excuses, unless of course you are able to participate in light exercise, like a walk or pilates or yoga.

A training session on the treadmill or stationary bike does not include catching up on the goss in the magazines, nor does it include texting your friends for the latest goss .. you gotta get huffy puffy if you want the results!

Make the time to exercise and make it count, you will feel better for it and you will be another step closer to achieving your goal!

If change is really what you want, go for it .. make every meal count, make every training session count!

Fit Mum x

Last weeks update

I was a bit behind last week ... sick, tired and busy and not necessarily in that order ...

I managed to fit a few light sessions in just to keep me going.


Monday            Low Impact class at the gym
                          Like I said .. Low Impact ... which was good to just keep moving but not blast
                          myself away.   Heart rate got up a bit and I did get a bit sweaty .. which really is
                          the idea!

Tuesday           20 min hill walk on the TM
                         10 min sprints .. 30 sec on, 30 sec SR
                         Sprints weren't super fast but I was working!
                          20 minutes yoga
                          Getting sick .. afternoon was terrible

Wednesday     Getting sicker .. a quick visit to the doctor and I'm stocked up to get this over with
                          I am completely exhausted and not sleeping is not helping

Thursday          Resting up again, I am going to shake this and get back on track
                          My afternoons are again spent trying to have a catch up nap on the couch

Friday               Starting to return to normal.  Still tired
                          A quick nap again this afternoon before I head out to do a Body Balance class
                          It was great!

Weekend = trying to catch up as much as possible.

Not much to report this last week really, next week is going to be much better!

Fit Mum x   

         

Monday Motivation ...

"Do what you can, with what you have, where you are."

Theodore Roosevelt

Make the most of you, make the most of your day ... Go on, get out there! 

That's achievement and satisfaction ...



Fit Mum x   

Monday Motivation

I am not going to waffle on this morning as I have done previously.
I'm going to leave you with some food for thought for this week ...

"Decide what you want, decide what you are willing to exchange for it.  Establish your priorities and go to work." 

H L Hunt

Fit Mum x   



Sunday afternoon at home ...

Sunday afternoon .. fun, relaxing, quiet glass of wine on the deck .. a few words to describe Sunday afternoon.  Maybe for other people ...

My Sunday afternoon has involved washing, vacuuming, dusting and cleaning ... not really my idea of a Sunday afternoon at home.  However, as all of these chores have been given only a cursory glance over the last few weeks due to other social commitments, I felt that I needed to give a little extra attention to these things ...


                                               

Yes, I'm trying create an image of super, domestic goddess mum ... well, maybe not but I was starting to feel guilty about giving the place only a quick swish and swipe each week.

I will admit there is an upside to donning the rubber gloves and scrubbing ... the place is all sparkly clean and I'm feeling that sense of accomplishment!  

Now, where's that glass of champagne ...

Fit Mum x   

Kids snacks ... Carrot and Sultana Muffins

As a mum to 2 pretty active kids, I quite often hear "Mum, I'm hungry, what can I have to eat?". 

And I know that this is something that just about every other mum out there hears!  So just like every other mum, I'm always on the lookout for snacks for the kids that are not laced with sugar and salt. 

I know, fruit is a fantastic option .. or it would be if my kids ate more than just a banana or an apple .. some watermelon if I really push the issue. 

I'm spending loads of time searching the internet for recipes and ideas for kids snacks.  This recipe is one that I have found that I like .. not too high in sugar and fat but sweet enough for me to be able to get the kids to eat them without too much fuss! 

I have changed it slightly and replaced the walnuts with sultanas as my kids aren't so big on nuts in their muffins.  I'm going to do some more experimenting over the next few batches to see what other changes I can make!   Oh and it's got some vegies too!  Bonus!

Carrot and Sultana Muffins

2 cups Self Raising Flour, sifted                                     

1/2 teaspoon BiCarbonate of Soda                                           

1/2 cup brown sugar                                                                         
1 teaspoon ground cinnamon                                                               
1/2 cup sultanas                                                                       
2 carrots, peeled and grated                                                          
1 cup milk                                                                      
2 eggs, lightly beaten                                                         
2 tablespoons canola oil                                                           

Preheat oven to 200C.  Lightly grease a 12 hole 1/2 cup capacity muffin pan ( I use little cupcake cases ).
Combine flour, bicarb soda, sugar and cinnamon in a large bowl.  Stir in sultanas and carrot.  Make a well in the centre.
Combine milk, egg and oil in a jug then pour into well.  Stir with a metal spoon until just combined.  Spoon batter into muffin cases until 2/3 full. 
Bake for 18 - 20 minutes or until a skewer inserted into the centre comes out clean.

I sometimes heat them up for the kids and dress them up a bit by putting a swish of cream cheese over the top.

Enjoy!

Fit Mum x   

Training update for the week ..

I'm afraid there's nothing much exciting to report this week .. I've just plodded along and got on with the job.  I'm not aiming to break any records, just keep going. 

Monday          PT .. full body strength training
                        30 minutes
                        I really love my strength training.  I love the feeling of being strong and knowing that I
                        am strong.

Tuesday         I took our dog for a walk ... with us having stopped running training he is not getting
                       out much these days.  Feeling a bit ick though, got a coldsore coming on ..
                       yep, I must be run down .. my body is providing proof.
                       25 minutes
                       Friends and family over, catered for 16 people .. ate too much ...

Wednesday  Busy day today ... baby shower, birthday lunch .. yes, I ate too much ...
                       No exercise

Thursday       Got up early again this morning to take the dog for a walk .. though I ran most of the 
                       way.  Felt OK though I'm realising how much my legs are tightening up when I don't
                       run!

Friday            Relaxing way to start the weekend with 30 minutes of yoga

I hope that everyone has had a great week training.

Enjoy the weekend, if you are training .. make it count ... if you are spending time with family and friends .. make it count!

Stay focused, Stay strong

Fit Mum x