Cotton On Body – The winter fitness fashion staples

It’s getting cold in the southern hemisphere now and I don't know about you but motivation is at an all time low to get up early and go for a walk or get to the gym. And when you do decide to get up you usually half sleepily pull together some sort of mismatched outfit of your old trackies, a rumpled tee and an hoodie that just doesn't go well with the whole attire. Cute gym clothes always make me feel so much more motivated and who said you cant look cute on your fat burner walk or while working out.

Just because its winter and you need to rug up doesn’t mean you have to look like a hobo.

 

7 week wedding countdown & my favourite ab workout

I realised today its been a good 5 months since I last did a blog post. Not exactly going to apologise because I have been too busy working on me.
The countdown till the wedding is going faster than Usain Bolt at the Olympics and we are now officially at 7 weeks and one day or 50 days which sounds even crazier. I'm not sure where the time has gone but with Christmas, New Years, my baby nephew arriving, at least 10 workouts a week the days and weekly are passing quickly and this wedding bod is coming together.

It doesn't happen overnight - It took me 2 years

Instant coffee. Instant technology. Instant photographs. Instant meals. Instant transactions. It seems that everything these days is instant – it is all about how fast things can be done and how quickly something can be accomplished. We want it fast, and we want it NOW!

We don’t want to wait for anything anymore. We are so accustomed to everything being done straight away that ‘patience’ is pretty much never heard of.
I personally believe that our society’s obsession with instant everything is a huge contributing factor to why so many people give up on their goals. (And I’m sure also why people often get caught up in the phenomenon of fad diets that claim to give you results in mere weeks or days). As with everything else in this world, it’s as if we have come to expect change to occur almost straight away… and then when that doesn’t happen we get completely bummed out. We feel frustrated to the point of giving up.
And yes I am totally guilty of this. I would be lying if I didn’t admit to it. Numerous times in the past I have wanted to (or even have) given up on my goals because it’s seemed like all the effort and hard work wasn’t paying off. It’s pretty deflating when you are seemingly doing everything right – eating well, exercising regularly and yet nothing changes. It’s easy to get caught up thinking it is all a complete waste of time and effort. But then you have to ask yourself ‘am I putting a realistic time frame on this?’

It has taken me 2 years to get to where I am today. I had ups and downs within that time, I lost weight, I put weight back on, I went hard out at the gym, I stopped going to the gym, I had so much motivation, I lost all motivation. Its a vicious circle sometimes and when you don't see those changes almost immediately it's disheartening and it's no wonder people give up.
I eventually got the point where I realised this can't happen anymore, I wanted a toned, fit body and I wasn't going to get that if I didn't put in the effort and keep going. It's happening slowly but the weight is dropping off, the muscle is building and I'm slowly but surely getting more toned.

How I got my abs back - The 2:4:1 diet

It seems like forever ago I decided I would start the quest of searching for my abs again. And I did for a while, they come back slightly and then Christmas happened and they disappeared. Getting back into clean eating and focusing on exercising again was a struggle and getting those baby abs to come back out seemed so out of reach.

It was about 2 months ago that I decided to make a serious effort to get that body back that I was proud of and that feeling of being healthy again and its been paying off. In 2 months I've made a real change mentally, my new diet and cheat meals seems to work well with how my body responds to food and funnily enough I have stressed less about training and just focused on doing 3 gruelling sessions with a trainer a week, 15-20 minute Pilate sessions 4-5 times a week and some yoga when I need the down time. I haven't pushed myself, exhausted myself or felt guilty from having days off training and the kilos, centimetres and fat seems to be falling off quickly, something that doesn't easily happen for me.

My training sessions are focused on my whole body but I have been putting in some work around my core and abs but mainly for me the thing that helps those baby abs pop is diet.
This year I decided I was really going to focus on eating whole foods, work out how my body responds to different foods and minimise the amount of dairy and wheat I was eating and the easiest weekly meal plan was following a 2:4:1 diet.

2 DAYS OF FASTING

4 DAYS OF CLEAN EATING

1 DAY OF FREE EATING

 

THE FASTING DAYS - No this does not mean I don't eat for 2 days. These are 2 non-consecutive days where I restrict my calories. I don't calorie count so I'm guessing that I would cut it down to around 600-700 calories for the day. This just involves me eating very simple and clean meals for the day. I try to eat a minimal amount of meat and focus on eating mainly vegetables, miso soup and if I have meat it's a very small amount and very lean. I drink copious amounts of green tea on this day to help with any hunger but one fasting day always comes after my free eating day so I am generally not hungry anyway.

THE CLEAN EATING DAYS - I follow my everyday clean eating days for 4 days a week. Vegies, fruit, lean meats, healthy carbs, healthy fats which help me maintain my weight and give me energy for the days especially when I am weight training.

THE FREE EATING DAY - I probably couldn't do a full day of eating whatever I want because I would be sick, so for this day its about 70% clean eating and 30% treats. I'll enjoy chocolate, dessert, burgers, pizza - whatever I want in small amounts or for just one meal. This satisfies my cravings enough to get me through for the next week.


After 2 months of following this way of eating I have made some really great changes that I am so happy with in my body. This diet works so well for me because if I completely stick to a strictly clean and lean diet without a cheat or relaxing I become miserable and that's when I end up binging. The cheat days not only get my metabolism going, but they keep me in line to not overindulge. The fasting days are much easier for me to do so I can enjoy a treat, not feel guilty and also lose fat at the same time.
It's not only my stomach that is now showing definition but I am losing cm and toning up everywhere. I recently had a bioscan done to see where my body was sitting and I have gained 1.2kg of muscle, lost 2.3kg of fat and my body fat percentage has dropped 3.5%. I love seeing the transformation again and with just under a year to go till the wedding I am on the right track to be the hottest bride for my fiancé! 

I got engaged! So I'm Shredding for the Wedding!

Today is my 2 week engage-aversary. That’s right; I got engaged to the most amazing guy ever. As they say he liked it, so he put a ring on it. That’s how I have now earned a new nickname of Feyonce Knowles. It was such an exciting and surprising day. Going to work that Monday I had no idea how much my life would change that day. He came to take me out for lunch and right in front of the beach he popped the question and some serious bling landed on my finger. Oh and of course I said YES!

How to walk after leg day

I’ve gone back to training with my personal trainer this week. I’m two days in and already I am so sore. I thought I was working out hard by myself but it turns out I probably wasn’t because going back to training has been such a shock the body.

I AM SORE! You know that kind of sore where you can barely walk down the stairs, going to the toilet requires more effort than the workout itself, you can’t cough for fear of breaking a rib and getting yourself dressed for the day is almost out of the question. That’s where I am at.

The continued quest to find my abs - Week 3,4 and 5 of the Kayla Itsines BBG

Wow what a crazy few weeks. Work has been busy punching numbers, I’ve had a couple of weekends away to Townsville and Melbourne and I started writing for a health and fitness website www.muuve.com. That was so exciting and I’m super stoked to be part of the team. You should check out the website and my articles. There are some great health and fitness tips and ways to keep you motivated. So when all this goes on in my life my blog gets put to the side a little. But here I am back with a vengeance and out to get those blog view stats up!

After a horrible time battling the flu, I then got tonsillitis and it all just robbed me of any spare bit of energy and motivation. It took a good few weeks to get over it and get back into doing any sort of exercise and the Kayla Itsines BBG. I haven’t been completely consistent and sticking to the 3 workouts on the right days but when life gets busy I fit it in where I can and I am still loving doing it.
Week 3 is a repeat of week 1 and again it was a struggle with getting my energy back up and going but I surprisingly could get through a little more than I had in week one. I could already feel those guns growing. Still not enjoying those jump squats on leg day but geeez they work your legs and your bum!

Week 2 - Still no abs but they are coming

Read about my week one review here

Well it was a crazy week. Despite some overtime at work for end of financial year I still managed to fit all my workouts in at the gym and the Kayla Itsines BBG plus a few pilates classes.

All I can say is this program really works! In 2 weeks I can already notice changes and I would say with the combined effort I’ve put in with weight training and pilates it’s really showing me some quick and positive results.

Summer bodies are made in the winter - Staying motivated in the colder months

The alarm beeps, its 5.30am, the sun isn’t up. You poke a leg out of the safe cosy cocoon of your bed, yep its cold. You would rather go back to sleep.
Those good intentions from last night where you promised yourself you would get up and smash out a good gym sesh practically goes out the window. It’s ok, you’ll go after work you tell yourself. 12 hours later, you leave the office bleary eyed, it’s dark and cold and you would rather have a hot date with your trackies and the couch than the treadmill. Sound familiar?

Those winter blues have kicked in, and before you start writing the season off as three months of exercise hibernation it’s important to remember that summer bodies are made in the winter! This is the perfect time to get yourself sorted and by the time spring rolls around and everyone hits panic mode because bikini season has started you are already well on your way to being a hot biscuit.

The quest to find my abs - Week 1 of the Kayla Itsines program

Well its been a huge week of exercise. Since getting my head back in the motivation game I've been upping the exercise and enjoying it like i used to.
I wrote out my own gym workouts including weights and resistance training, HIIT, the Kayla Itsines workouts and pilates. It's been busy fitting it all in with the craziness of work but I already feel so much better.

I have been obsessed with pilates lately and I like to do a simple routine most days plus 3 classes a week at the gym. The routines are only 15-20 minutes long but it's insane how much they work. I LOVE doing a quick leg and butt session and in just a few weeks I already feel like butt has changed. I'm getting a booty!

The quest to find my abs again and starting the Kayla Itsines workout plan

I decided I needed a kick up the bum to get motivated again. After getting some.. ahem.. enhancements and had to take some time off from exercising and I struggled to get back into working out. I had good intentions and I still went to the gym regularly but I wasn’t pushing myself like I used to. I wasn’t getting what I wanted out of the training (obviously, I wasn’t doing all the right things) so I became a little down about how I just didn’t look like I did a few months ago when I was smaller and a lot more toned.

The Great Cardio Myth

My biggest guess for you going for a run, swim or cycle would be because you want to lose some fat, reduce the muffin tops and shred those love handles. Wanting to lose fat motivates us to do cardio right? Wouldn’t it just rock your sweaty socks if I told you relying solely on cardio is a waste of time.

The truth is cardio (and when I say cardio I mean low intensity long monotonous activity) is not the answer to a guaranteed fat loss method.  Here’s why:

Fat burning in a fasted state – Burn more fat in the morning

Morning workouts are extremely beneficial to fat burning and weight loss. We have all heard of these fat burning walks (FBW) but probably never really understood how exercising first thing in the morning is a whole lot better for you.

To put it as simply as possible our bodies preferred source of energy is glucose (carbs and sugar). Exercising of an afternoon or evening will most likely just burn off the food you have eaten that day rather than the body fat you are trying to shred. It will take you a much longer time to get to the point of fat burning. 

Over the day you have consumed a number of carbohydrates which are your body’s most convenient fuel source of energy. As you start exercising this is transformed into glucose which is then converted to energy with the help of insulin. This process is usually quite quick provided you are eating a healthy diet and the type of exercise you are doing.

Rules of the gym

There are a number of unwritten rules for the gym. Most are common sense but it baffles me that people don’t have enough of that common sense and seem to just be content in their little bubble of oblivion that you’re now about as unpopular as Miley Cyrus in a convent.


RULE #1 – Use a towel. You’re sweating and leaving puddles on the equipment. That’s disgusting. Put a towel over it or wipe it up. No one wants to share sweat with you.

RULE #2 – Use Deodorant. Not hard. You stink and you make me feel physically ill. I’d rather spew from too many burpees than spew because you because you smell like garbage.

RULE #3 – Excessive grunting is not ok. Keep it a little quieter.

RULE #4 – No lifting up your top to check you abs after that set of sit ups when you think no one is watching. They are. Check out your progress at home you look like you’re far too into yourself.

RULE #5 – Dress Appropriately. No one likes to see your bum hanging out. Also short shorts on a guy is really not ok. Also, why are you wearing a hat? It’s not sunny inside. If it’s to keep your hair back try a headband instead.

RULE #6 – There is no need to apply a full face of makeup before coming to the gym. You’re here to exercise so you’re supposed to look all hot and bothered not like you’re at a beauty pageant. If you’re makeup and hair is fully intact: get out. You’re not at a night club.

RULE #7 – If you load up the weights put them back. Another one that isn’t hard.

RULE #8 – Don’t be an equipment hog. Monday seems to be international chest day so there will always be a shortage of benches. Share them around for the other people waiting. And don’t start collecting a whole bunch of dumbbells like a squirrel and then not put them back. Other people want to use them too.

My go to 15 minute workout

Think a short workout isn't effective? Think again sister!
I love a quick workout, especially when you don't have a lot of time on those busy days.

My quick 15 minute workout is enough to get the heart rate going, the blood pumping and the fat burning. Better still there is no gym required and easy enough to do at home, so now there is no excuse of why you can't do it. If you don't have dumbbells you can use anything with a bit of weight. Try cans of foods or milk bottles filled with water or sand. Make sure it's enough weight so you can feel the muscles working.

This high intensity workout is great, make sure you work hard for the on periods and take the rest. This is the best way to burn the fat!

Admitting To Self Sabotage

It's been a long but satisfying 8 months of constant exercise and clean eating. It's been the best decision I've made and I've never looked back since becoming a lot more healthy, fit and happier.
It took a long time to finally get to that point where I decided all excuses need to go out the window. I had been through many attempts to get fit and healthy, all of them failed for one or many stupid reasons.

There was that time where I decided I would get up every morning and go for a run. I did it for 3 days and then on the 4th day I decided I was too tired and I deserved a sleep in. I never got up and went for a run after that.

Then there was that time where I decided to cut out all sugar. I lasted until 3.30pm that day and gorged myself on chocolate because I needed a pick me up.

There was also the time I decided that hot yoga was going to be best thing for me, I'd lose weight from sweating it out and I'd relax because yoga is supposed to be so great for me. I went to one class and went to go to a class a couple of days later but it turned out they didn't have a morning class that day. I never went back.

Gym Selfies

It’s the era of the gym selfie or gelfie – some love them and some loathe them.

If you know me well enough you would know I am definitely not opposed to a selfie. You only have to scroll through my instagram to see that much is true. But I draw the line at taking a selfie mid workout (a video of doing something good has been excluded). This could also be because no one wants to see a selfie of me mid-workout. I practically roll out of bed in the morning, half asleep, my hair is in a messy bun (it’s a good day if I do re-do the messy bun after I wake up), I am makeup free and once I start sweating I can’t say I look pretty. Let’s just say I probably won’t pick up at the gym. I’m also too busy doing some punishing exercise to think about taking a shot of my guns (or lack thereof).

Why 'I don't have time" is a lame excuse

Since I have become a maniac workout freak I get asked a lot about how I find the time to do so much exercising - I work full time, I study, I am constantly doing something with my friends and family - where do I find enough time to workout twice a day? The thing is I MAKE time.

I hear people who say 'I need to lose weight but I just don't have time'. That's a lie. You do. You know how I know, because you just told me exactly what happened in that one hour episode of True Blood followed by how you were laying on the couch stalking your ex boyfriends new girlfriend for half an hour. The excuse of time becomes an incredibly weak argument.

Why sit ups will make you fat

We have all looked at those 30 day workout plans to lean and mean abs and tried it out. How far did you get? Day 10? Daily routines of sit ups and crunches that promise to get you a six pack are ridiculous. They are lying and don’t work. It’s a waste of time.