Do at least 15 minutes of exercise a day in July with me

July 1: 15min walking/running

July 2: 15min x [20 lunges with tricep extension, 10 bicep-shoulder, 10 burpees]

July 3: 15min x [20 squats, 100 shoulder throws, 10 dead lifts, 10 glute bridge]

July 4 & 5: Running around with kids and weekend sport

July 6: 15min x [20 squats, 100 shoulder throws, 20 lunges, 10 pull-ups]

July 7: 15min x running

July 8: 15min x [100 skips, 10 push-ups, 40 mountain climbers, 20 ab curls]

July 9: 15min x running

July 10: 15min x [20 squats, 20 dead lifts, 10 pull-ups, 10 lunges with bicep, 10 lunges with tricep]

July 11 & 12: Playing sport, running about with kids

July 13: 15min x [1min skipping, 30 squats with shoulder press, 1min skipping, 10 push-ups, 1min skipping, 20 lunges, 1min skipping, 10 pull-ups/rows]

July 14: 15min x running/walking

July 15: 15min x [50 shoulder throws with light weights, 40 mountain climbers, 30 running arms with light dumbbells, 20 ab curls, 10 glute bridge]

July 16: 15min x running/walking

July 17: 15min x [20 squats, 20 dead lifts, 10 pull-ups, 10 lunges with bicep, 10 lunges with tricep]

July 18 & 19: Playing sport, running about with kids

Quick daily winter workouts coming

Returning to the soccer field this season after having our third child and edging ever closer to 40 … I have decided more frequent fitness is in need. Am going to make myself do daily workouts through winter – planning 10min workouts in June, 15min workouts in July, and 20min workouts in August – in an attempt to regain a semblance of my former fit self before finals time!!

I’m going to post all workouts on my blog so feel free to commit yourself to doing them too.

Stay tuned …

7-minute workout

A new baby in the house (plus two other children) means time to start working on regaining some pre-baby fitness is lacking. This is the 7-minute workout I have been doing at home when I can to start things moving again. You just need a skipping rope, a set of dumbbells and not really much room:

50 skips
10 squats
60 skips
20 shoulder throws (with DB)
70 skips
20 lunges
80 skips
10 bent-over rows (with DB)
90 skips
10 burpees
100 skips

If I have more time I add 1-2 more sets. You can replace skipping with walking or jogging, shoulder throws with push-ups, burpees with shoulder press.

Give it a go!!

Pregnancy is not a sickness – I plan to keep moving!

I was planning to do the Sun Herald City2Surf this year for the fourth time but will instead more than likely be doing it vicariously through friends.

My partner and I are 16 weeks pregnant with our third child and, although I have managed to exercise throughout our other two pregnancies, running the challenging 14km of Sydney’s iconic race may be beyond my capabilities at 27 weeks pregnant.

Exercising while pregnant has been proven to be beneficial to both mother and child and I am a bit advocate of staying active for as long as you can. But you should always be guided by your healthcare professional first.

I am however planning to do the 10km event at the Winery Running Festival held up the Hunter Valley on July 19 and 20, which should put me around the 23/24-week mark. I am sure people will have opinions on this – some supportive and some not so.

From my experience you get some strange looks when you exercise with a growing belly. ‘You’re really shaking up that baby, love’, is what one older gentleman told me once.

But it is not like I will be trying to do it at race pace – I will just be going at my own pregnant, stop-10-times-to-go-to-the-toilet pace in an attempt to stay active.

If you are looking for a winter fitness goal or challenge then both the Winery Running Festival, which offers distances of 5km to 42km, and the City2Surf are great.

The City2 Surf is just over 10 weeks away but  there is still plenty of time to train for it. In an attempt to keep the Hunter moving as the weather becomes less inviting for training, I plan to offer some training suggestions for what you might doing to get yourself in shape for both of these events. And even if you are not keen to do either of these events you might find benefit in the sessions.

So stay tuned!

I Love a Good Stair Session

I have said it before and I will say it again – there is nothing quite like hitting the stairs for a workout. It works so many muscles at once – it is great for your legs, butt, core, arms and of course your ticker. And the beauty of the stair workout is it does not matter if you walk, run or crawl your way up just one or several flights of stairs, it is going to help tone your body and test your cardiovascular fitness. Obviously, a hefty stair session is not for everyone – always check with your healthcare professional before taking on a new physical challenge. In recognition of my love of stair workouts I will be devoting a section on this blog to them. Check out the ‘Training Sessions Guide’ for some challenging workouts involving stairs.

 

 

Mums fitness Term 1, 2014

The holiday period is nearly over – ‘thank goodness!’, I hear most mums saying – and fit-FY’s mum’s classes will return to usual times and venues in the next two weeks:

Mondays, 4pm – Gibbs Brothers Oval, Merewether (first session feb 3)

Wednesdays, 9.30am – Cooks Hill YWCA hall, Dawson St (first session jan 29)

Fridays, 9.30am – Gibbs Brothers Oval, Merewether (first session jan 31)

Click on Fit For Mums section above for more info

Mums holiday fitness schedule

It’s the New Year and time to get moving with your fitness goals. Here is Fit-FY’s holiday schedule for Mums’ Fitness. Come along for a first free trial. Bring the kids and wear them out while you get a workout too! PLEASE NOTE: Start times are earlier for the holidays – but they remain loose starting times so don’t worry if you are running late.

Monday, January 6, 2014: 9am at Gibbs Brothers Oval, Rowan Crescent, Merewether

Wednesday, January 8: 9am, meet at Merewether Baths

Friday, January 10: 9am, Gibbs Brothers Oval, Merewether

Wednesday, January 15: 9am, Merewether Baths

Friday, January 17: 9am, Gibbs Brothers Oval, Merewether

Monday, January 20: 9am, Gibbs Brothers Oval, Merewether

Wednesday, January 22: 9am, Merewether Baths

Friday, January 24: 9am, Gibbs Brothers Oval, Merewether

 

Cost is $15/session; $25/2 sessions x week; $35/3 sessions x week

 

PLEASE NOTE: There is no session on Monday, January 13, 2014.

Spring into Summer Special!!

Get yourself in shape for summer with fit-fy’s spring fitness. The first two weeks of all group sessions – that is morning outdoor cross training sessions plus our mums’ fitness sessions – will be FREE!! That is September 1-14, 2013 inclusive FREE!!

Check out Fit For Groups and Fit For Mums sections for more information on times, days, venues etc

Contact fit-fy on 0412 610 211 for further information or to book some free sessions.

Nutrition For Busy Mums

Being a busy mum/parent or just busy in general means your nutrition is probably not what is could be. Misoteria nutritionist Anita Pugh (www.facebook.com/misoteria) runs workshops for mums which help teach them how they need to
eat to get the best out of their body while also looking after their whole family.

This is Anita’s advice for mums on the go:

‘Mums are renowned for skipping meals, eating on the run or getting by on
coffee only.  The best thing any mum can do for her and her family is to
eat regularly and remember the importance of protein.  It’s the amino
acids in protein that enable our bodies to grow and develop, repair and
detoxify. Our children have twice the requirement that we do so it makes
sense to incorporate the same principles for the whole family. Eating
sufficient protein can help ensure you don’t get those blood sugar lows
responsible for fatigue, mood swings, weight gain and those afternoon
sugar heists!

Start the day with some high quality protein – eggs or dinner leftovers
are quick. Good quality protein can be found in grass fed meats, free
range eggs, fish, free range chicken, nuts, seeds, lentils and beans.
Then make sure you eat every few hours, better to eat this way than go all day with no
food.

‘Giving your body no fuel to run on is asking for trouble.  In the short term it might just be fatigue and cravings that you feel, but you are laying foundations for disease in the body longer term.

‘Stress has
become a common issue as mums get busier with work and life commitments
and attempt to juggle everything that is thrown at them. In times of
stress the body needs more nutrition than usual and often we give it less.
Stress depletes magnesium and B vitamins, therefore affecting your
sleep and energy as well as many other important functions in the body.
It’s imperative that a busy mum feeds herself well in order to cope with
her busy days.

‘Along with the protein make sure you’re getting lots of
colourful vegetables, and the cruciferous ones are the most humble of the
super foods. Broccoli, kale, cauliflower, brussel sprouts and cabbage are
capable of removing toxins from the body like no other food.

‘I am
very passionate about children eating well but I understand how
challenging it can be and offer only simple, fast and practical solutions
for busy mums. Nutrition can be very simple when you apply a few key
rules to live by.  I don’t do diets but we do discuss which dieting
principles work for long-term health and which ones don’t. I don’t
believe in counting calories. You don’t need to know how many calories
are in a food to make a decision about whether it’s good for your health
and in fact calorie counting often leads to poor food choices.  All you
really need to focus on is – ‘JERF’ Just Eat Real Food!’

Check out more nutrition tips and dates for Anita’s workshops at www.facebook.com/misoteria

One For The Busy Mums

Here’s a snappy session I devised while cooking dinner last night. When you’re busy, which most of us are these days, you’ve got to work out when you can. And doing a small workout is better than none at all. In between slicing, dicing and boiling last night I squeezed this 10-minute workout in:

1min squat hold (against the wall)

10 push-ups

10 pull-ups with dumbbells

10 dead lifts

10 lunge-bicep

10 tricep extension

Then repeat from the top

**Modify each exercise to suit your capabilities and try to get a stretch in before and after as well. Get moving!!