This week the girls in our 12 Week Challenge started to share their feelings with losing motivation and all the things going on with them that are impacting how they feel. Well yesterday I also hit this motivational wall. So what do you do when you feel yourself losing your motivation? Yesterday I went into justification mode where I started to think of all the reasons I didn’t need to continue on my quest to lose weight prior to my wedding. I started to think why bother as my wedding dress already fits. I thought my shoulders already look good and my butt will be hidden under the big dress so who cares. I lacked motivation as my weight is in no way affecting my health at this time. I can move well and am quite fit so what’s the reason for working so hard? One of the girls posted a motivational quote in our Facebook Group (Pictured) as week ago. I agreed with it at the time and had heard it before but it sat in the back of my mind. So I realised I quickly needed to snap out of it for the sake of the group and myself. I felt like quitting but why had I started? I started this 12 week program to look and feel good for my wedding day. I didn’t want to look at all those professional photos and regret not working hard enough and overindulging. I wanted the stamina to get through the day and feel great while having fun with friends and family. Next it was time to take action and here’s what I did:
- Put on my engagement ring
As a Remedial Massage Therapist and Personal Trainer, my job does not really allow me to wear jewellery. On weekends I am usually working and running around so I forget to wear it. So today I put it on as a reminder of my why.
- Found the photo of my wedding dress
I was due to go for a hair trial this week so my sister forwarded me a picture of me in my dress. It was perfect timing as I needed to see it. I have looked at it a couple of times in the last 24 hours to inspire that drive to return. It’s starting to work and I am ready to take on Metafit tonight.
A cry always helps. I sat down with my partner and told him all of my feelings. He is not emotional like me but he has now learnt to just listen and let me get it all out. What better way to remind you of the commitment you are about to make than having the confidence to share your feelings with that man.
Yep I fell off the wagon so to speak and ate an ice cream. But this morning I got up and cooked myself eggs for breakfast as usual. I didn’t decide that this week was a blow out and restart Monday. I chalked it up as a one off and continued with my plan. I am starting to feel better and I even stopped procrastinating over my wedding invites. These are now done too. So bring on Metafit tonight and boxing tomorrow. Being a Personal Trainer does not excuse me from being human. I wish that perfect commitment came with the qualification. I have to work on my motivation, commitment and will power too. Thank you Amy for your motivational quote. It got me back on track so I can help you all keep to your commitment.
As mums we all have those days where we really want to work out but our babies decide otherwise. So here is something you can do to integrate them into your workout. I call it the Clingy Baby Workout. These exercises can all be done while comforting your baby and can even be done while playing, singing or kissing them along the way. You may not need a Personal Trainer but I am here to support you to keep fit at home too.
The Clingy Baby Workout
In this exercise you carry your baby in a supported position as you would in a baby carrier with their head and hips supported. Stand with feet hip width apart and slowly lower into a seated position while keeping your chest and head up. Once you are at parallel, return to the standing position.
Tip: Breathing is an important part of completing these exercises. Aim to breathe in on the easy part and breathe out during the work part. Eg. in a squat, you breathe in on the way down and out on the way up. As a bonus pelvic floor workout, lift your pelvic floor as your breathe out on your way up.
Hold your baby in the same position as above. Stand with feet hip width apart again. Slowly step backwards and lower into the lunge position. You want to step back far enough so that both knees reach a 90 degree angle. Push through the heel of your front foot and return to standing.
Modification: If you are unsteady in the lunge position, step back into your lunge and complete all reps on one leg before changing sides.
Stand with feet narrow and underneath hips. Squat down to about half the depth of a normal squat. From here, slide your heel out straight to the side and return to the middle before swapping legs. Your baby is held in the same position as above.
Stand with feet wide, turned out to 45 degrees. Lower down to your 90 degree squat position but this is a wide legged stance. Focus on keeping your knees over your toes and not letting them turn in. Hold at the bottom for 30 seconds and return to standing. Keep your chest and head up through this exercise and support your baby throughout.
Modification: If you feel pressure in your pelvic floor when you complete this exercise, bring your legs closer together and avoid going too low. Work within your comfort levels and listen to your body.
Lay your baby onto a towel or mat. Come over top of him/her in the push up position. This can be on your knees or toes depending on your fitness level. From this position you can entertain your baby with silly faces or as you lower into your pushup, give your baby a big kiss.
Modification: If you are a new mum and your core and pelvic floor are still recovering, complete your push ups in an incline position, meaning you place your hands on a chair or bench to complete the exercise. This will take pressure of the muscles recovering from pregnancy.
Lying on your back with your baby on your chest if they are big enough or sitting on the ground above your head if they are able to sit. Hold their hands to keep them sitting up. Keep your feet under your knees and push your hips up to the bridge position. Squeeze your glutes and push through your heels. This is a great exercise for your glutes and if you have them sitting above you, be careful of drool in the face.
Lying on your back. Bend both knees to 90 degres with feet off the ground. Slowly lower one leg to the ground while straightening. Hold just above the ground once straight, slowly return it to the bent position. Repeat on the other side. Ensure that you don’t arch your lower back or twist your hips. This is a core stability exercise and is to be completed slowly and controlled. In this exercise your baby can be placed on your stomach, resting against your bent knees. If this creates too much pressure, have them lie next to you on the mat.
Modification: If you are not able to hold both legs up at the same time, place heels on the ground. Complete each leg extension with the opposite foot on the ground.
How to put it into The Clingy Baby Workout:
– 45 seconds work, 15 seconds rest, moving through the list of exercises.
– Repeat for 2-4 rounds depending on time, fitness level and baby’s mood.
- Standing Heel Slides
- Sumo Squat Holds
- Push Ups
- Glute Bridges
- Alternate Leg raises
Precautions: These exercises may not be suitable for small babies or those without the neck or back strength to sit up. Ensure all movements are completed in a smooth and flowing manner. This is to ensure you do not jolt your young baby’s head or neck. Keep your baby in a supported position throughout the workout.
Give our clingy baby workout a try and let us know how you like it. If you have any questions about the clingy baby workout, please Contact Us. For a fun, child friendly workout that’s safe for new mums, join our Mums & Bubs Fitness Classes on Tuesday and Thursday mornings at 9:30am. Book Online for your Free Trial Class.
Despite being a mum myself, I sometimes forget the simple things that mums really want. With Mother’s Day just last month I noticed that memes were going up on Facebook asking for things like 1 hour alone, going to the bathroom without an audience and sleep. So kids and husbands listen up. Mum doesn’t need an appliance or an expensive gift. She just wants some time for herself. So what are the best ways to give mum that time to care for herself?
A big hit during Mothers Day was our gift packages which included a Remedial Massage Gift Voucher. Mums just wanted 1 hour to be spent on them without the interruption of kids, house work or their phones. They were given the gift of this 1 hour and walked out feeling refreshed and ready to tackle another week with the family. Secretly, mum is missing the family the whole time.
During our Outdoor Group Training sessions I like to play background music, mainly for myself as I like to dance. One day I left the speakers at home. I apologised and surprisingly the mums said how nice it was as they never have any quiet time at home. I guess we forget how loud our lives can get with little people, big people, televisions, mobile phones, musical toys and the radio. When all of that is switched off we just get a little peace and quiet.
Now as mums we say we crave adult conversation but when we all get together, what do we talk about? Kids! I know my conversation usually revolves around poo stories and what gorgeous thing Blake has done this week. So our new version of adult conversation becomes finding other women that can relate to our poo stories and find support with one another.
Well this is one was more like ‘to lose weight but still eat chocolate and drink wine’. We are all working on the losing weight part together during our 12 week challenge. Some of the mums have given up chocolate and wine but still occasionally indulge as a treat. We are helping support mums in this goal by providing fitness classes where they can bring the kids along too. At Evolution Health Services we want to do as much as we can to help mums get what they want. So with all morning classes we now have a babysitter to entertain the kids while you focus on working out. We are lucky to have Dummies and Playdates Nanny Agency on board to provide fully qualified carers for us. If you are a mum and need some help to get what you want, then Contact us to see how we can help.
We are getting Married! In less than 13 weeks our wedding day will be here and we have decided we want to get in shape for the big day. As your trainers we are always active but we are also parents, business owners and real people so we want to create a 12 week plan to a better you and show you how it’s done. So keep reading to find out 12 reasons you should join us in our 12 week challenge. 1. It’s SMART Well not only is it a smart choice to join us but we will help you set SMART goals. It is great to have an idea of what you want but to make a goal SMART it needs to be:
- Specific – meaning there is something in particular you want to achieve ie. Weight loss, fit into a dress size, run 1km without stopping… whatever it may be.
- Measurable – weight loss is measurable with scales, setting a distance is measurable.
- Attainable – Taking into consideration your current fitness level we can determine if your goal is achievable.
- Realistic – Considering safety and your lifestyle, we will determine a goal that suits.
- Time-bound – it’s a 12 week program so we have time-based covered!
2. We have a plan“If you fail to plan, you plan to fail” I’m sure you have heard that saying before and it is very true, especially when it comes to exercise and eating. Sometimes you don’t know where to start and it all seems overwhelming. We have designed a plan to make small changes over time instead of creating a big change to implement at once. 3. It’s more than scales and measuring tapesWhile weight loss may be one of your goals, we always ask for a fitness goal to show you what else you can achieve. You may want to run or learn to do push ups. These are great motivators and you can really surprise yourself on what is possible when you put your mind to it. 4. We are real people tooMany people have this idea that Personal Trainers are super human or only eat brown rice & chicken. Well we are only human with real life to deal with too. Tristan works a full time job and trains you all at night, plus Coaches kids on the weekend at Little Kickers. Melissa runs a Remedial Massage clinic, holds nutrition coaching sessions, has a 1 year old son and a 1 year old nephew she cares for 2 days per week. We juggle a lot with the support of our family but we want to show that despite all that, we can achieve our goals too. 5. We want to be role modelsBeing a role model foryour children is a powerful motivator especially when you first see them copy the exercises you do without any instruction. Check out this video of our son Blake as he quietly did some burpees while we were training. Not only do we want to be a role model for Blake but we want to be role models you all too. We want to show you it can be done and that we follow our own advice. 6. It’s realisticWe are all very busy in our lives, we are realistic and understand what it will take to reach your goal so we will fit the goal to what you are able to commit to. If you can’t make a session, we will post up workouts you can do at home, in the office or hotel room. 7. It’s your dream with a deadlineSetting a deadline creates urgency and marks importance to the goal you would like to achieve. Goals really are just dreams with a deadline so join us in making your dreams come true. 8. We are here for youOver the next 12 weeks we are here to answer your questions and if you need someone to speak to when you are having a tough day. You can call, email, Facebook message… whatever way you want to get in touch with us. 9. We are dedicated to get you resultsAs we meet you all and welcome you into the group, we are finding out what you need to know and what you need to get results. We will be providing nutrition advice, motivation and inspiration throughout the 12 weeks challenge to keep you going. 10. There’s new friends waiting for youWe have created a dedicated Facebook group where you can share your story, vent on a bad day, share recipes and seek support from likeminded people who are on the same journey as you. They may even become your new best friends as you will be spending plenty of time together. Get involved in the conversation. 11. It’s about finding a better version of youWe think you are pretty great already for wanting to make positive change in your life but with the right direction we are here to help you find that better version of you. Whether it’s the awesome parent who can chase after their kids; or the self-confident woman who walks into a room and commands attention; or that person who inspires others to be better too, we are here to help. 12. Celebration At the end of the program there is a special event to celebrate your achievements and ours. It is important to recognise how hard you have worked and we are here to celebrate with you. One member has already booked her hair appointment and is scheduling in a shopping trip before we have even started. She is in the right mindset to succeed. So if you are ready to join in and succeed too, contact us to find out how to join our 12 week challenge.