Put on my engagement ring Found the photo of my wedding dress Had a cry Ate ice cream
Feeling uninspired to get back into exercise after the Long Weekend? Just generally struggle on a Monday with motivation? While you keep telling yourself you don’t feel like it, you never will. So here’s my top 5 ways to fake it til you make it. 1. Dress the part Get your butt out of bed. Throw on your fave tights and singlet. Wear your funky coloured joggers and walk out the door. When you wear an outfit you are comfortable in and feel great in you are one step closer to getting to work. My favourite workout clothes involve a fluoro green crop top, men’slarge singlet (Evolution branded of course), high waisted Lorna Jane Tights and green/yellow/red shoes. It looks funky, is comfortable and covers my not so great bits while showing off my toned shoulder. It’s all about flaunting your best bits. 2. Stand tall Posture plays a huge part in how we feel. Have you ever stood in perfect posture and felt how light you feel? If you want to try it, just ask me next session and I will show you how to do it. Posture also affects how people see us. If you saw a girl with hunched shoulders and looking at the ground, what would you think? I would think she’s probably pretty shy and not confident in herself. While the lady strutting along next to her, standing tall, shoulders back, head high, looks like she is ready to take on the world. Who would you wanna be? So once you have the outfit, strut your stuff in it. Walk into that Group Training Session or Personal Training Session like you are ready to take on that workout, even if you don’t yet feel it. 3. Act stronger Once you start your workout, don’t just go through the motions. Get into your posture, use great technique and lift that weight with intention. Run with your head held high. You will be amazed at how much easier running will be when you can breathe well and also how light that weight feels when you aren’t acting like a weak little princess. You are strong and don’t you forget it. 4. Tell yourself how awesome you are Acknowledge your awesomeness with everything you achieve throughout the workout. Think about how much you have achieved in the time you have been training. Were you able to do that push up last week or month? Were you able to do burpees? How far can you jog now? These little changes may creep up on you but they show you how your hard work is paying off. 5. Believe it Now that you have faked your way through your workout, it’s time to believe it. Do you believe you are that funky dressed woman, strutting herself into the workout, smashing out every exercise asked of her and doing more than she could last week? Well believe it baby because you just did it. Now how do you feel? Are you glad you got your butt out of bed this morning? Read this every Monday morning and remind yourself how awesome you are! If you have any questions about how awesome you are, then contact me and we can have a chat. I will always find something that you are great at doing. Enjoy your new attitude.
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.
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.
– 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.
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.