Love Me Fit

Kicked of the day with my friend Bec Wilcock’s Love Me Fit training movement. Here is what we did:

Warm up:

5 min spin

30 row
30 second BW squats 
X 3

Terrific Twelves:

12m walking lunge (12kg KB)
12 x Ball Slams (12kg)
12 x KB swings (12kg)
12 cals on the AirBike

60 sec rest

X 4

1 min wall sit (12kg KB)
1 min High Plank
10 burpees

X 3

www.lovemefit.com.au
#lovemefit
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Marceau Photography

Marceau Photography

Shirshasana

Shirshasana (the headstand) is the king of all yoga poses. I try to do one for 3-5 minutes daily and here is why:

  1. It flushes nutrients to the face helping your skin to glow. 
  2. Adrenal glands are flushed and detoxified, decreasing depression. 
  3. It increases blood flow and nutrients to the scalp delaying the onset of grey hairs (some say it can even reverse it back to its old colour!)
  4. Improves circulation.
  5. Strengthen core muscles. 

 You should first learn a headstand from a qualified teacher.  They are not recommended if you have neck injuries, extremely high blood pressure, ear and eye problems, if you are menstruating, or have acid reflux.

Monday Madness

20 x Kettlebell rack hold lunges + 60 secs max meters ski erg. 60 secs rest. 3 rounds. 

10 x Kettlebell goblet squat + 60 secs burpee broad jump. 60 secs rest. 3 rounds. 

15 x Kettlebell swings + 60 secs treadmill hill sprint. 60 secs rest. 3 rounds. 

10 x full moons each way + 60 secs mountain climber. 60 secs rest. 3 rounds.


Back At It!

My first session back with Alexa Towersey post trek and she did not take it easy on me! 

Partner core:
20 x kneeling medicine ball chest passes
20 x kneeling medicine ball side throws - both sides
10 x kneeling medicine ball chest passes with push-up
10 x medicine ball seated rotation throws - both sides
20 x medicine ball sir up throws

Metabolic conditioning circuit:
Treadmill sprint 30 secs speed 20
20 x split jumps
Treadmill sprint 30 secs speed 20
15 x Kettle bell swings
Treadmill sprint 30 secs speed 20
10 x Swissball triple threat
90 secs rest. 5 rounds.

Winter Roast Veges

Here is how I have my roasted vegetables.

Serves 4

Ingredients:

  • 8 baby carrots (top and bottom removed and peeled) 
  • 4 zucchinis (top and bottom removed and sliced lengthways) 
  • 4 baby eggplants (top and bottom removed and sliced down the middle)
  • 2 parsnips (top and bottom cut off, peeled and sliced lengthways)
  • 8 baby brusell sprouts (bottoms cut off)
  • 8 large cubes of butternut pumpkin (peeled)
  • 1 red capsicum (sliced in chunks)
  • 2 whole onions (peeled)
  • 6 gloves of garlic (peeled and squashed)
  • Himalayan pink salt
  • Olive oil
  • Black pepper 
  • 80gm soft goats cheese
  • Handful of crushed walnuts 

Steps:

  1. Preheat oven 180 degrees. 
  2. Place all vegetables into a baking dish
  3. Coat vegetables in olive oil, salt and pepper.
  4. Cover dish with aluminum foil
  5. Cook for 45mins
  6. Remove dish from oven, remove foil
  7. Turn vegetables over
  8. Place back in oven on 200 degrees for 20mins
  9. Serve on plate
  10. Crumble goats cheese and walnuts over the top

Oxfam Trail Walk

This weekend I took part in the Oxfam 100km Trail Walk. I consider myself to be pretty fit and never pull out of anything, so I really couldn’t see myself not finishing. I do a lot of long distance running so thought 100km of walking would feel more or less the same. I was wrong! It was pouring rain so the ground was saturated and what I thought would be a day of chatting and strolling was actually climbing up rock faces and making my way through rivers. A lot of the walk was in darkness so trying to make it through without tripping was a massive challenge. I ended up having to retire after about 14 hours because the soles of my feet had blistered (and gone grey) from being soaking wet for so many hours. I am not sure whether I will be brave enough to do next years but will be doing β€˜A Bloody Long Walk’ 35km hike in October with my Mum.  I have so much admiration for everyone who finished!. 

Here are the biggest 5 lessons I learnt from the trek:

1. Trekking poles are a must! They take so much pressure off your joints and stopped me from falling so many times. Make sure you don’t wear the straps around your wrists though. We had a team mate fall and nearly break her wrist in training because she couldn’t get out of them. 

2. Get the best quality head torch you can and pack extra batteries. I had a cheap one for my training hikes and spent the whole time squinting and tripping. 

3. Take a camel pack. It saves weight and you from having to constantly stop and get your  bottle out of your bag each time you get thirsty.

4. Keep all your snacks in ziplock bags small enough to fit in your pockets. I didn’t, so the only chance I got to eat was at the check points because I didn’t want to hassle my team mates.  

5. Build up the skin on the soles of your feet. No manicures or moisturiser for at least a month before to toughen them up. I made this mistake! Talcum powder is a great way to dry your feet out. 

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Image: Lyndon Marceau

Image: Lyndon Marceau

Motivation

I find adding music to my workout playlist really helps motivate me to exercise harder. In the lead up to my Cleo swimwear shoot I made a list on Spotify which I’ve just made public. Check it out and comment below with some suggestions to add to it! 

Spotify link:  Werk It Baby



Strength and length

Today’s session with Alexa Towersey was designed not to build strength but also to lengthen muscles (see the image) with exercises like deadlifts included. As well as training it is really important to balance out your body with stretching. I do dance and yoga.

 10 x swissball triple threat (straight leg bridge, hamstring curl, bent leg glute bridge)

15 x kettle bell sumo dead lift
20 x swissball knee touch 
10 x kettle bell straight leg deadlift
15 x band squat jumps
100 x skips
20 x swissball roll outs
10 x trap bar deadlift
30 x lateral lunge.
2 mins rest. 3 rounds.

Partner finisher. 
10 x burpee broad jumps while the other holds the plank. 3 rounds.

Sunday Sweat Sess

Alexa Towersey took a group of this through this:

10 x goblet squats
20 x walking lunges
20 x split jumps
60 sec plank
30 x drop lunges off box
20 x sissy squats 
50 x mountain climber
60 sec wall sit or rope climb
2 mins rest. 5 rounds

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No Equipment Workout

I couldn’t get into the gym today so Alexa Towersey had me do this at home:

50-40-30-20-10. Squats, lunges, burpees, mountain climbers, glute bridges, sit ups, back extension 60 secs each time, wall sit 60 secs each time. 60 secs rest each set

Booty & Belly Workout

Alexa Towersey worked me hard today! Im feeling it already


20 secs work/ 10 secs rest alternating exercises for 5 rounds of each. 
Reverse crunch
Bicycle crunch

Swissball Triple Threats (straight leg bridge, hamstring curl, bent leg glute bridge). 10 reps of each with 30 secs rest between each complete set. 5 sets. 

Treadmill hill sprints 3 x 50 secs work/10 secs rest. Incline 10, speed 13.

Kettlebell Goblet squats @ 12kg (ass to grass). 5 x 10 with 30 secs rest between

Treadmill hill sprints 3 x 50 secs work/10 secs rest. Incline 10, speed 13.

Dumbbell walking lunge @ 5kg. 5 x 20 reps with 30 secs rest between. 

Treadmill hill sprints 3 x 50 secs work/10 secs rest. Incline 10, speed 13.

Chicken & Goat’s Cheese Patties

These taste amazing! If you are like me and love cheese use goat’s cheese because it contains a fatty acid that makes you feel fuller and burn fat. 

Serves 4

Ingredients: 

  • 500g organic chicken mince
  • 75g of soft goats cheese
  • 1/2 cup finely grated carrot
  • 1/4 cup parsley chopped finely
  • 1/2 onion chopped finely 
  • 2 cloves crushed and finely chopped garlic
  • 1 egg
  • 1/4 cup gluten free crumbs
  • Black pepper
  • Salt
  • Flour 
  • Black sesame seeds

Steps:

  1. Lightly sautee onion carrot and garlic
  2. Remove and let cool
  3. Mix all ingredients (minus the flour and black sesame seeds) together
  4. Form in small round paddies
  5. Lightly roll in flour and black sesame seeds
  6. Pan fry

High Intensity Interval Training

I couldn’t make it to the gym today so rather than giving me the day of Alexa Towersey sent me through this running program (so kind of her). I love going for a jog but if you really want to see results interval training is where it is at! It burns more fat and preserves muscle, is better for your heart and increases the production of Human Growth Hormone by up to 450% up to 24 hours after your session (this increases caloric burn and slows down the aging process).

Here were my two options for today’s session:

  1. 9 x 400m with 60-90 secs rest between
  2. 8 secs sprint, 12 secs jog x 60 


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Spice Up Your Life

i try to get all the flavour in my cooking with spices. Here are some amazing (underrated) ones:

  • Cinnamon: high in antioxidants, balances blood sugar levels, improves circulation
  • Coriander seeds: lowers cholesterol, natural antibiotic, lowers blood sugar levels
  • Cayenne pepper: speeds up metabolism, aids in weight loss, treats cold and flu
  • Aniseed: improves digestion, soothes coughs and sore throats
  • Cumin: high in iron and vitamin C, detoxes liver, helps relieve insomnia
  • Paprika: anti-flammatory, high in antioxidants 
  • Saffron: boost mood, relieves symptoms of PMS
  • Curry powder: blood sugar control, detoxification, cholesterol managment

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Coconut Pumpkin Soup

One of my favourites for winter! 

Serves 4

Ingredients: 

  • 1 small butternut pumpkin peeled and cut into pieces
  • 8 carrots peeled and cut into pieces
  • 1 knob of ginger peeled and chopped
  • 3L of chicken stock 
  • 2 tsp cinnamon
  • 3 tsp cumin

Steps:

  1. Simmer all ingredients together until pumpkin and carrot are cooked through soft
  2. Blend ingredients till smooth
  3. Add half a cup of coconut cream
  4. Add salt to taste 

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Sunday Session

I am doing a 100km trek for Oxfam in a few weeks so today my trainer Alexa Towersey at 98 Riley St got me doing some single leg work. Here is the workout: 

Warmup: 

  • 2 x 10 Spider-Man
  • 2 x 5 wall squat
  • 2 x 10 squat
  • 2 x 10 reverse overhead lunge
  • 2 x 10 lateral overhead lunge
  • 2 x 10 Kettlebell straight leg deadlift
  • 2 x 5 squat to stand
  • 2 x 5 goblet squat


Set:

  • 10 x Kettlebell rack hold high step ups each side + 2 mins burpee box jump. 60 secs rest. 3 rounds. 
  • 20 x Kettlebell rack hold walking lunges + 2 mins burpee broad jumps. 60 secs rest. 3 rounds. 
  • 20-2 Kettlebell swing ladder with 30 secs wall sit between each set ie 20 swings, 30 secs wall sit, 18 swings, 30 secs wall sit etc etc

Balinese Hibiscus and Lime Tea

I also managed to steal this recipe. It can be served hot but I prefer it as an iced tea. Its great for lowering blood pressure. Its full of antioxidants, a great anti inflammatory and great for circulation.

Serves 1

Ingredients  

  • 1 Fresh Hibsicus Flower or 2-3 dried Hibiscus Flowers or 1 Hibiscus tea bag
  • 1 to 2 tsps raw honey
  • 1/2 wedge of fresh Lime
  • 1 Cup boiling Water

Steps

  1. Remove stem and stamen from the Hibiscus flower (skip if using dried hibiscus or teabag)
  2. Place in cup, mug and pour hot water over.
  3.  Let fresh flowers sit for 5-10 minutes and dried for a minimum of 10 minutes, (even up to a few days)
  4.  Remove flowers from water.
  5. Add honey and lime.
  6. Serve hot or let cool and serve over ice as an iced tea.

Werk! Werk!

The lovely Chloe aka @pegasusunicorn was over from Perth this week so we had a great workout together before heading to Bondi Wholefoods for lunch. Here is the ab workout we did:

  • Side plank 30 sec hold (repeat each side) 
  • Oblique sit up and crunch x 20 (each side)
  • Roman twist x 20 (each side)
  • Cycle crunch x 20 (each side)
  • Vertical leg crunch x 20
  • Crunches x 40

REPEAT X 3

Wearing Nike head to toe

Wearing Nike head to toe

Images Chris Lew

Images Chris Lew




Balinese Ginger and Lemongrass Tea

I had some of the most amazing teas in Bali. Ginger and Lemongrass was one of my favourites. It can relieve nausea, reduce inflammation, improve circulation and stomach performance,  strengthen immunity and reduce stress. Here is a recipe I got for one from Ubud.

Serves 1

Ingredients

  • 1 stalk lemongrass
  • Half a lime
  • A 1 inch knob of ginger 
  • 1 mug freshly boiled water
  • Honey to taste

Steps

  1. Wash lemongrass stalk, peel off the outer leaves and cut off the top ends.
  2. Bruise the pale portion of the lemongrass stalk gently with a pestle.
  3. Smash the ginger with your chosen heavy object.
  4. Cut the lime in half and squeeze the juice into mug of boiled water.  Strain the seeds out as you go with a little strainer. 
  5. Add the lemongrass stalk and ginger knob into the mug
  6. Leave to stand for 5 minutes
  7. OPTIONAL add honey to taste.