Are you overweight, exhausted, stressed or just plain stuck in a rut?
I don't want to sound dramatic, but you can literally change your life today. Yes, there's a combination of lifestyle factors that once implemented, will relieve all of the situations above. Eat/drink healthily, exercise regularly, rest sufficiently. But you know that. You've got the Internet. You can read. This isn't new information. So, if you already know it, why are you stuck where you are? Let me know if any of this rings a bell. I've been 20kg overweight. It wasn't fun. It didn't feel good. I had no energy and no motivation. I felt embarrassed, uncomfortable, unattractive, but mostly, disappointed... with myself. I was a smart girl - why couldn't I just get my sh*t together and drop the weight? Well, because I thought like a lazy fat slob (I can say that because it was me and it was true). Every thought I had that could have contributed to me losing weight, was negative. What I thought determined what I said, what I did and how I acted. For example: I thought, 'I'm useless at sport'. So when a friend asks if I wanted to join their social netball team I said 'no thanks, I'm cr*p at sport'. So while they have fun running around the court Thursday nights (because who cares if you're not the best netball player in the world, it's just a bit of fun and exercise), I sat at home watching a movie and eating peanut M&Ms. The thing is, you don't have to have incredible willpower. You don't have to be athletic. You don't have to have $800 worth of groceries so you can make medjool date almond quinoa & organic chocolate coconut encrusted bliss balls. You just have to think positive. If you just rolled your eyes reading that last sentence, I am talking directly to you. Whatever you think to yourself you will say to yourself and you will do. Nothing will change if you don't. For example, replay scenario above. When asked to play netball think 'yes, I'm the kind of person who likes to have a go'. Because you do want to be that person. So you say yes. And off you go. If when you get home your flatmate says they're off to Macdonalds, can they pick you up a burger, you think 'that stuff makes me feel gross'. Because it does. So you say 'no thanks, I'm going to make some dinner'. So you have a nice healthy dinner. And you feel good about it. And you sleep like a baby and wake up feeling positive about the next day. Try this for yourself for one day. Come on, one day - it doesn't cost you anything, you don't need spare time and you dont need fancy equipment. Try it. Think positive. Think like the person you want to be. Talk like the person you want to be. Act like the person you want to be... And you will.
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You’re pregnant - congratulations! You’re thrilled, possibly nervous and suddenly acutely aware that you’re not the only one you need to take care of now.
Like many other expectant mothers, you’ve probably already hit up your good pal Google for advice. What started out as a quick glance has turned into 36 hours of intense scouring through amusing blogs, widely varied opinions and a whole lot of information on subjects you were completely unaware of until right now. Yikes. But don’t despair. It is possible to exercise throughout pregnancy - and feel good doing it! From relieving aches and pains to boosting energy, increasing your sense of well-being and preparing your body for labour and childbirth, the list of exercise benefits go on. Simply, the better you look after yourself, the easier your pregnancy will be. Where to start? Stop comparing yourself. Easier said than done, I know. The truth is – bodies react differently to pregnancy. Some women will run 5kms a day and appear to gain no weight whatsoever, other than that bowling ball up their shirt. Others will hover nauseously by the bathroom for weeks and swear their body has been overrun by a gang of unruly marshmallows. The important thing to remember is, this is your pregnancy. Not your friend’s. Not your Mum’s. Not your sister-in-law’s. Do what works for you and makes you feel good. 8 basic rules for safe exercise when pregnant: Yes, you need to take extra precautions when exercising while pregnant, but this doesn’t mean stop everything you’re doing, lie down and have some cake. The rules: 1. Get the all-clear from your health professional (especially important if you’re new to exercise) 2. Avoid dangerous sports 3. Warm up/cool down 4. Drink plenty of water 5. Don’t lie flat on your back after the first trimester 6. Don’t overdo it/get overheated 7. Get up from the floor slowly 8. Be aware of movements to avoid (jerking, closed twisting, high impact, quick changes in direction etc) The thing is, you’re pregnant – not broken. Low impact exercises are brilliant and certainly easier to keep up throughout your pregnancy – swimming, yoga, stationary cycling and walking are all great. However, if you’ve been exercising consistently prior to becoming pregnant, chances are you’ll be fine to continue your usual exercise regime with a few modifications (slower pace, lighter weights, avoiding certain movements etc). If your usual workout is kick boxing, obviously bigger changes need to be made. Check with your doctor what’s appropriate for you. So go on, take care of yourself – you’ll be glad you did. After you finish a marathon or other long distance run, your first thought might be, 'should I have that cheesecake before, after or for dinner?'. Other than that, your recovery strategy may simply be to extract your running shoes as quickly as humanly possible and curl up on the couch for the next 3 days/weeks/months.
So, what is the most effective way to recover quickly after a race? While understandable, doing nothing - or whatever you feel like - may not be the best option. Here are some helpful recovery steps you can take right after crossing the finish line; for the rest of that day, and in the days ahead. Immediately after the Race WOOHOO! You did it and you're absolutely buzzing (Runner's High)!! After an excited/emotional hug with your bestie or sweetheart, your next moves are to: Sip some water - Resist the urge to throw it back like you've been living in a desert the last 5 years - coughing and spluttering is not ideal right now. Warm up - You'll probably get cold very quickly so wrap up in something to keep your body temperature from dropping rapidly i.e. jumper/blanket. Eat something - At the end of long distance races you will usually be offered a piece of fruit i.e. banana - you might not feel like eating immediately but grab a few pieces and take them with you to eat shortly after. Change into some warm, soft, dry clothes - In addition to some comfy clothes your recently swollen feet will appreciate some soft socks and roomy shoes. Elevate your feet - After a quick change, try and lay down and get your feet up. After several hours of hard work, your body needs help facilitating blood flow. If you're not well enough to be alone have someone keep an eye on you. Ideally keep your feet up for 15-25 minutes, and if possible repeat this several more times during the day. Rest of the Day Freshen up - A shower or bath will rejuvenate you (almost feel human again!) and brings to your attention any race-induced injuries you may have (like chafing, ouch). If possible, consider a cool or even cold bath to help promote recovery. Note: this may not be pretty. Nutrition - When you're ready to eat, focus on a proper meal. Remember if you're planning on hitting the local café for lunch, 4,000 race-goers may have had the same idea, so take snacks just in case! Whether you have something to eat at home, or out and about, try to keep your meal reasonably healthy and drink lots of water. Celebration - You've definitely earned the right to party, but don't go crazy. Your body is still running on fumes, and adding alcohol and lots of time standing around can be fun, but won't help recovery. If your friends want to shout you a drink, tell them you'll take an IOU for next time and head home. Sleep - Chances are you'll be so shattered that falling asleep will come easy; the problem is you'll be so sore that staying asleep could be harder than you think. Stock the bedside table with a large bottle of water and some healthy snacks. Feel free to hit the snooze button in the morning. The Days Ahead Keep Moving - Whether it's a light walk, an easy dip in the pool or a short spin on the bike, any of these activities will increase your blood circulation, which will help flush out metabolic waste and get oxygen and nutrients flowing to your muscles again. Frequent rest will be needed, but resist the urge to do nothing but rest while awake. If you're an average to good runner, you may feel better after a short jog. However, no matter how good you feel, limit yourself to only 5 or so kilometres. On any runs in the next few days you'll want to keep your heart rate low, so always try to maintain a nice, relaxed pace. Continue Eating Well - Your body is still in a fragile state so a treat or two is fine, but try to save the 10 course rich degustation (with matching wines) for a later date when you can truly appreciate the meal (and bear the consequences). Self-Massage - Lightly working on your calves, feet, hamstrings, glutes and quads is a great way to stay loose and promote recovery. Focussing on your trouble areas will really help but avoid deep tissue massage for now. It can be difficult to distinguish between an acute injury and some general soreness - in most cases, your soreness or stiffness will most likely be the result of simple overloading as opposed to coming from a true injury, but don't wait too long to seek professional advice if you're in serious pain. Most importantly - take time to congratulate yourself and recognise your massive achievement. You've worked hard for this and this is a huge accomplishment - Well Done You! Ok, let’s hear it. Why can’t you exercise today? You know you want, or perhaps need to exercise, but mooching on the couch has become an unofficial sport in your house and you’re not exactly sure where your workout gear is, let alone if it still fits. So what’s holding you back? ‘I don’t know, I just don’t feel like it, I can’t seem to get motivated’… sound familiar? Do you (secretly enviously) notice weekend joggers effortlessly making their way through the park and think ‘You’re fit, you like exercise, it’s easy for you’. That’s not always the case. Gaga might have been Born That Way, but the rest of us have to work at it. So what are these barriers we might be facing? Mental Barriers Here’s a thought. The woman who thinks she can and the woman who thinks she can’t are both right. Which one are you? Positive belief is a powerful thing. Stop making excuses and be your own cheerleader! Set small achievable goals and celebrate your wins. Will you wake up tomorrow and run a marathon? No. Can you go for a walk with a view to working up to a jog? Yes. If you can achieve that, what else can you do? Physical Barriers Injuries and medical issues are frustrating. You wake up feeling pumped and ready to sweat it out; brain says ‘Let’s do this!’, body says ‘You want me to what now!?’. While it’s not always easy, there are ways to begin or modify your current exercise regime, even when your body isn’t playing nice. Speak to your doctor/physio/trainer for advice on what’s right for you. Time Let’s say I could guarantee you $500 cash to meet me at 6am tomorrow – all you have to do is show up (assume this doesn’t sound dodgy)…would you make time? Of course you would. You’d make it a priority. Remind yourself why exercise is important to you and make that your priority. Outside Influences You’ve just got home from work (you finished on time for once - hurrah!) and it’s lovely outside. You’re going for a run. Just as you’re heading out you hear ‘You’re not going for a run are you? I thought we were hanging out tonight’. Cue guilt. Yes, you want to spend time with your partner… but you won’t be gone long, they’ll cope without you! You’re exercising because it’s important for you to look after yourself. You’re not being selfish, you’re taking care of yourself so you can be fitter, healthier and happier – for you and your loved ones. Once you start exercising regularly you’ll wonder how you ever managed without it. Exercise not only keeps weight in check and improves muscle tone, making you look more defined - it instantly lifts mood, helps you sleep better, decreases stress, improves self-confidence, promotes better energy levels, improves balance and coordination, increases bone strength... yep, the list just keeps on going! So run that by me again… why aren’t you exercising today? The way I see it, in order to keep weight off while successfully navigating your way through the delicious savoury treats, bubbly cocktails and Aunty Pam's chocolate cheesecake this festive season, you've got two choices. 1 - Make a plan. 2 - Hide under your bed and wait until the whole thing blows over (take snacks, you could be there a while). As anyone who’s ever been on a healthy eating regime will tell you, the key to success is planning. So, how do you plan for the inevitable boozy christmas party invite? Check out the tips below, but before you do, let’s talk about alcohol. It’s bubbly, it’s delicious, it’s fun... but it’s also a train-wreck on the weight-watching side of things. Alcohol is loaded with empty calories that spike your blood-sugar levels then dramatically drop them again, making you feel all of a sudden as if you haven’t eaten for days. Cue kebab stop. Not ideal. If you have to drink, sit on one or two glasses and break them up with glasses of water. You’ll feel fresher, make smarter snack choices and avoid the nasty morning-after hangover! Top 5 tips to make it through the party season: 1. Brush your teeth just before going out. The last thing you’ll want to do after your teeth are gleaming white and breath minty fresh is knock back a wine and a sausage roll, so get the floss out and give them a good clean. 2. Hydrate. Half the time we think we’re hungry, our body is really just thirsty! Have a glass of water before going out and a few more at the party - you’ll feel fuller and less likely to crumble under the canape pressure. 3. Don’t skip meals! It may seem like a clever idea at the time, but going without food from breakfast until 4pm in an attempt to ‘save up your calories’ for the night almost always backfires. The thing is, you’re so ravenously starving by the time you hit the party, you’re ready to kick off your heels and chase down the risotto balls! Solution: eat a light healthy meal before the party so you’re not hungry. 4. If you do eat at a party, make smart choices. Go for the most natural food you can - think sushi, fruit, veggies and plain meats – side step the deep fried cheeses and savoury bombs. 5. Make a deal with yourself. If you really want a glass of champagne and spinach filo pastry and feel like you’re being robbed without it – have one! Just do it with a promise that you’ll be up for a run tomorrow morning burning it off. Remind yourself how many lunges you’ll need to do to burn off that cocktail and you might just opt for a soda and lime instead. Enjoy the silly season this year – throw in some exercise, drink plenty of water, get some sleep and give in to the odd indulgence – as long as you’ve earnt it ☺ Like me, your ears probably pricked up the first time you heard someone say 'muscle is heavier than fat'. Hearing this always makes me laugh - it reminds me of a friend of mine who gets driven completely nuts by it. Hmm... he has a point. A kilo is a kilo, no matter how you look at it! So what’s with the saying? It’s the standard good-friend response (“don’t worry hun, it’s all muscle!”) to offer a friend who tearily reports that after having ‘spent all week busting her butt at the gym’, was devastated to have the scales confirm her worst nightmare - she’d put on 2 kilos. Disaster. And while the ‘it’s all muscle’ theory is comforting to hear, it’s somewhat unlikely the 2 extra kilograms gained in one week were purely muscle. Now muscle weight is one thing, density is another. Although muscle doesn’t weigh more than fat, it does have a different density, meaning it will take up less volume, or space, than fat would. So when we’re talking about the appearance of muscle verses fat, this is where muscle comes up trumps. This is particularly useful information for anyone trying to lose weight because if you weigh, say 70kg, and have a body fat percentage of 30%, your body will look completely different to your friend who weighs 70kg and has a greater amount of lean muscle, but only 22% body fat. Put simply, 1 kilogram of lean muscle looks a whole lot prettier and takes up a whole lot less room on your frame than a blubbery kilogram of fat – (click on bottom right of the image above to see the photo illustrating this) If you’re trying to lose weight, ditch the sclaes and focus on the measurements – this is where the results are! Keep in mind, if we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier, or better looking. Bootcamp. Or should I say BOOTCAMP. It tends to conjure up the image of an angry looking drill sergeant with tightly laced boots, frightening biceps and veins bulging from the neck. But don't go running for the hills just yet... Fitness bootcamps have grown considerably over the last few years, both in popularity and format. While the hard-core military style sessions still exist, nowadays you can try anything from a Bikini-ready Bootycamp to bootcamp getaways for a weekend workout in the wild. The question is, just what are the benefits of these fitness bootcamps? Bootcamp Workouts are Massive Calorie Burners Because you’re moving rapidly from exercise to exercise working upper and lower body simultaneously, bootcamp exercise burns big calories. Expect to burn anywhere from 600-900 calories per hour during a single session due to the intense combination of moves such as jumping, running, calisthenics, push-ups, squats and lunges. Bootcamp Workouts Give an Aerobic and Muscle Toning Workout at the Same Time If your jam-packed schedule leaves you little time to exercise, you’ll love that a bootcamp workout is one of the most efficient programs around. Aerobic and strength training in a single workout means you’ll spend less time exercising and more time burning extra calories at rest from your new uber-metabolism! Bootcamp Workouts Alleviate Boredom Yes, bootcamp workouts are challenging, but they’re definitely not boring! Slogging it out on the treadmill can drag on forver, but with a bootcamp workout time zooms by as your brain is engaged in your workout. If you jump in and give it a real go, bootcamps are great fun! Bootcamp Workouts Provide Motiviation Have you hit the gym lately? How hard did you really push yourself? The truth is, most of us fork out for a gym membership, go a few times, then fall into the black hole of ‘lack of enthusiasm’. It’s tough to motivate yourself to start going again, especially if you’re flying solo. At bootcamp on the other hand, you’re surrounded by like-minded people and tend to push yourself a lot harder. The end result - you achieve your goals earlier, you see results quicker and because of this, you’re more likely to keep turning up… and consistency is key to getting results. Bootcamp Workouts Build Confidence There’s nothing more exhilarating than successfully completing a bootcamp workout. You’re tired and sweaty, yet strangely energised. Each workout builds confidence in your physical ability which can carry over to all aspects of your life. Builds a Strong Mind The mental benefits of bootcamp workouts are far too often overlooked. In a group training atmosphere you’re surrounded by people in the same boat who are keen to give it a go. It’s a positive environment where everyone encourages and motivates one another, plus, you get the extra motivation from the instructors who are with you every step of the way. And lastly there’s the added benefit of training outdoors… it’s been scientifically proven that exercising outdoors improves mental health, reduces stress, increases energy and lowers depression. So, if you’re in a workout rut and looking for a change, give bootcamp a try. If done regularly, results are almost guaranteed. Yesterday you had an amazing workout. Those calf raises and killer sets on the leg extension machine are really paying off - your stiletto-clad pins have never looked better! Today you lifted the groceries out the car and threw your back out. You might look toned and ready to hit the beach, but if the thought of hoisting the little one out the bath makes your back wince, chances are you're not functionally fit. So what does being functionally fit actually mean? Contrary to what some may think, it doesn’t involve balancing awkwardly on a stability ball while juggling various objects over your head. Functional fitness is about training your body to replicate movements found in everyday activities. Doing a crazy balancing act on a stability ball might be good for circus performers, for the rest of us, unnecessary and somewhat embarrassing. The key to functional exercise is integration. It’s about teaching all the muscles to work together, rather than isolating them to work independently. Next time you’re down at the local park take a look at the kids - lifting, catching, pulling, pushing and throwing – movements we’re all likely to perform throughout our lives. So what exercises should we be doing to stay functionally fit? The squat, push press, push up, sit up, deadlift and pull up are all basic lifts and body movements that can be easily translated into everyday activities. If you’re just starting out these movements can seem a little daunting, but when taught correctly these movements will see you safely through almost any movement in life. Remember – correct form is crucial! See here for my spotlight on push ups. Mastering these exercises can change your daily working routine, mean the difference between independent living and fulltime care later in life, or simply give you the ability to enjoy the odd game of tennis or to play freely with your children. Be fit, be functional! You made a baby! It's amazing, it's a miracle, it's everything you ever dreamed of... but man it's been a long nine months and your body has morphed into something squishy that you no longer recognise. You want to get your pre-baby body back (and hopefully you started exercising prior to and during pregnancy so the road won’t be as tough), but how soon is too soon to exercise? And how hard should you go? Where do you start? Consult Your Doctor See your doctor to check how your body has recovered physically from childbirth and discuss with them an appropriate exercise program. Seek guidelines on the type, duration and intensity of exercise that’s right for you. Start Out Slow Your body has been through a lot so give it a chance to catch up with your eagerness to return to lycra-loving form. Decrease your weights, do fewer reps and shorten your cardio sessions. Most doctors recommend a 6 week go-slow period after birth, especially if you’ve had a ceasarean. Exercises To Do/Avoid The type and intensity of exercise you can do after childbirth will depend greatly on what your fitness was like prior to and during pregnancy. Recommended postnatal exercises include brisk walking, swimming, aqua-aerobics, yoga, pilates, low-impact aerobic workouts, light weight training and cycling. Avoid any activities that require rapid changes in direction i.e. high-impact aerobics, running and contact sports. As above, see your doctor for further clarification. Give Yourself a Break Although gossip mags seem to promote celeb post-baby body watch as some sort of olympic sport, keep in mind the coaching squad of nannies, personal trainers, dietitions and personal assistants behind the scenes that allow the freedom to do this. It’s not a race – and exercising like a maniac to fit into your skinny jeans in 2 weeks isn’t the answer. Just be patient, you’ll get there! |
Hello and Welcome!Hi! I'm Amanda and I'm so glad you found us. We would love to help you reach (and maintain!) your health and fitness goals.
I started She's a Knockout in 2009 after discovering for myself the life-changing benefits of healthy eating and regular exercise and becoming a qualified personal trainer and boxing instructor - I wanted to empower other women by sharing this knowledge! I've lost over 20kg myself and have kept it off many years and 2 kids later. Along the way there's been challenges - learning about nutrition and exercise, struggling for years to fall and stay pregnant, then sustaining a healthy and active lifestyle while raising young kids. I've personally selected a team of positive, empathetic, encouraging and professional female trainers to help you lose weight, get fit and feel strong, sexy and confident! We specialise in training women in all stages of their lives, including prenatal and postnatal. We come to you in many locations across Perth - whether it's your home, local park, apartment gym or office. We bring all the equipment and will come at a time and place that suits you. |