30:30 sessions continued

I have found fitness to be a very personal thing. Everyone is different and will not like, nor see results, from the same exercise regime. Find what works for you and stick with it. Here are some more of my favourite sessions in a sample weekly fitness program:

Monday, January 18: 30 minutes easy cardio.Walk, cycle, swim, jog.

Tuesday, January 19: strength and cardio (set up two cones 30-40m apart. you will run up and back between these cones after each strength exercise below)

10 minutes continuous x [5 squats, run between cones, 5 push-ups, run, 10 lunges, run, 5 pull-ups/rows, run]

10 minutes x intervals. Do a continuous cycle of harder effort 10 seconds followed by easy effort 20 seconds

Repeat the first 10 minutes of the session.

Wednesday, January 20: stretch and core work or a yoga session

Thursday, January 21: Hill intervals (so much fun!)

Memorial Drive in Newcastle is perfect for this. Start at the bottom of Cooks Hill Car Park. The session comprises five intervals, getting shorter with each.

5 minutes hard effort uphill: 5min hard downhill; 4min up: 4min down; 3min up: 3min down; 2min up: 2min down; 1min up: recover down to start

Friday, January 22: 30min cardio of swim, cycle, easy jog, walk and 10min of core work.

Saturday, January 23: Time to relive your ’80s and ’90s aerobics days with a 30min strength and cardio circuit. Work each station 45 seconds then have a 15 second rest before moving on

  1. squats
  2. 10m running backwards then forwards shuttles
  3. push-ups
  4. skipping
  5. dead lifts
  6. mountain climbers
  7. rows/pull-ups
  8. step-ups
  9. run 20m shuttles
  10. hover

Sunday, January 24: 30min walk, cycle, rowing or swim

Why a balanced approach beats a 30-day challenge for me

In an attempt to keep myself motivated to do some form of physical activity every day through the festive season I decided to take on a daily burpee challenge for the month of December. I had heard heaps of people talking about different 30-day challenges they had taken up but then invariably stopped midway through, and I now know why! I thought I would start with two burpees on December 1 then add two each day until performing 62 on the last day of the month. This seemed like an achievable challenge as I found burpees quite enjoyable in a weird way and I knew they would be doing me a lot of good in a short amount of time as they work many muscle groups. But what I did not foresee was the heaviness that would build up in the legs, shoulders and shoulder blades from the repetitive movement each day. I made it to the end of the month but was glad it was over and have vowed never to take on such a challenge again. The positive was that it did make me do something every day – it served as a reminder to be active daily. But from now on it is back to a balanced approach to fitness. Time is the biggest hurdle for me, but I am going to try to get at least 30 minutes of fitness into each day.

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

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