Free fitness ideas for Jan

fit-fy are committed to community fitness. For the month of January we will post daily workouts to keep you motivated towards your fitness goals for 2016. The first session is a bonus session and is for the first day of the year.

January 1, 2016: 30 minutes of cardio. This may be stair running/walking, cycling, swimming, jogging, rowing or walking, to name a few.

The rest of the 30-30 free challenge (that’s 30-minute challenges for 30 days) starts January 2.

Make 2016 the year you follow through with your health goals.




New Year = New You, free session guides with fit-fy

Enjoy the festive season guilt-free by knowing you can get yourself in shape in the New Year with fit-fy’s free 30-30 online program.

Starting January 2 (New Year’s Day is a bonus day) fit-fy will post daily 30-minute workouts to guide you towards a fitter, healthier and leaner you. That’s 30 days of 30-minute sessions. No need to think, just check in each day and stay motivated.

Stay tuned …

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

10 minutes a day in June … here we go

In an attempt to regain my pre-baby fitness I am hoping to beat the winter blues with 10 minutes a day of exercise in June, 15 minutes a day in July and 20 minutes a day in August. Finding time to exercise with three kids is hard, so I thought 10 minutes a day to start with was a good, achievable goal. If I do more than that it is a bonus. I am committing to daily mini sessions Monday-Friday then will be running around and playing sport on the weekends. Here goes:

June 1: 10min continuous x [20 squats, 10 elevated push-ups, 10 triceps dips]

June 2: 10min running

June 3: 10min continuous x [20 lunges, 10 pull-ups, 10 bicep-shoulder]

June 4: 10min running

June 5: 10min continuous x [1min squat hold on wall, 10 lunges with knee raise, 10 dead lifts, 20 crunches

June 6 & 7 (weekend): walking around with kids

June 8: 10min continuous x [1min squat hold, 50 mountain climbers, 100 shoulder throws with water bottles, 20 crunches, 10 glute bridge]

June 9: 10min continuous x [20 elevated push-ups, 10 pull-ups, 5 small box jump squats]

June 10: 10min running

June 11: 10min continuous x [10 dead lifts, 100 shoulder throws with water bottles/light weights, 10 single-armed row with tricep kickback, 10 bicep-shoulder, 10 single-armed row with tricep kickback]

June 12: 10min continuous x [100 skips, 20 squats, 1min hover/plank]

June 13 & 14 (weekend): walking around with kids and weekend sport

June 15: 10min x [20 squats, 100 shoulder throws, 50 mountain climbers, 10 pull-ups, 20 crunches]

June 16: 10min x running

June 17: 10min x [20 lunges, 1min shuttle runs, 20 mountain climbers, 1min shuttle runs]

June 18: 10min x [20 elevated push-ups, 10 pull-ups, 10 small box jumps with squat]

June 19: 10min x [100 skips, 10 Ab curls with rotation, 10 glute bridge]

June 20 & 21: Running around with kids and weekend sport

June 22: 10min continuous x [1min backwards-forwards 5-10m shuttle runs, 10 burpees]

June 23: 10min x [10 squats, 10 elevated push-ups, 10 pull-ups, 10 shuttle runs]

June 24: 10min x [20 lunges with tricep dips, 10 bicep-shoulder, 20 ab curls]

June 25: 10min x [1min squat hold, 100 shoulder throws, 10 dead lifts, 10 glute bridge]

June 26: 10min walking/running

June 27 & 28: Running around with kids

June 29: 10min continuous x [20 squats, 10 push-ups, 1min backwards-forwards 5-10m shuttle runs]

June 30: 10min x [1min squat hold, 10 pull-ups, 50 mountain climbers]

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 …

Community Mums’ Fitness session

Finding time to exercise after the arrival of our third child is proving tricky so I am going to try doing my own session with two of them in tow Wednesdays at Gibbs Brothers Oval, Merewether around 9.30am (roughly). Feel free to bring your kids along (or without them is fine too) and join me for a bit of a workout and more than likely a much-needed coffee after!

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!!

Mums’ fitness July holidays

The schedule for the July holidays Mums’ Fitness will be:


Mondays 3pm Gibbs Brothers Oval, Merewether;

Wednesdays 9.30am Gibbs Brothers Oval, Merewether;

Fridays 9.30am Townson Oval, Merewether


As usual, loose starting times

New evening sessions – let’s kick winter’s butt

If you are struggling to get up in the cold and dark, never fear – fit-FY are launching new evening sessions this week! Work out on your way home from work and don’t feel so guilty about those winter sleep-ins.


Tuesday and Thursday evenings, 5.45-6pm starts, 45-minute strength/cardio sessions

Venues vary. Contact Renee (0412 610 211) for weekly schedules

FIRST SESSION IS FREE then $10/session; $30/week unlimited; $100/month unlimited; $250/3 months unlimited (the unlimited options include all early morning sessions – Mon 6am, Tues 6am, Thurs 6am, Fri 6am, Sat 7am)

This week’s schedule