Welcome to my Blog about fitness, workouts, diet and about my personal fitness journey
We all have different style for everything in life, different values, different goals, but we all do have something in common. We all want to be healthy & happy.
When it comes to exercising there's a lot to be said for getting up and getting it done before you start your day!
Every woman is different yet it seems we all put ourselves under a similar amount of pressure to lose any weight put on during pregnancy. We believe it when someone tells us we can eat whatever we like if we're breast feeding, we don't notice the extra snacks we grab when we are tired and in a hurry and we might just be too knackered to face doing some exercise... All of these things make it harder to lose the weight.
Let's look at the facts...
A survey of 7000 mums by Baby Centre found that 61% of new mums wanted to be back to their pre-pregnancy weight by their babys first birthday however when asking mums of 1-2 year olds 60% of them still had a few pounds to lose.
So how many mums really snap back to their pre-pregnancy weight?
According to the survey just 20% of those asked had lost the baby weight in the first three months after giving birth.
Why do we put so much pressure on ourselves?
Is it because of the pictures of celebrities who snap back straight away (and also have access to hours and hours of personal Training and a nanny!) that are all over the internet? Or is it because we fear never getting back to the way we looked before? Or perhaps it is because we feel uncomfortable in our 'new' skin?
Whatever it is that makes us believe we should lose the baby weight as soon as possible, the fact is that we may never get back the body we had before - it is quite possible that with some hard work we could end up in even better shape - but it is more likely that we'll either be a different shape entirely and, as 87% of those asked stated, the most unlikely part of our bodies to return to 'normal' will be our tummies.
If you're not happy with your post baby body try to remember that your body has done an amazing thing - producing a brand new human! It has fed, grown and nurtured and then given birth to a baby!
If you're ready to do something about losing weight, toning up or just improving your fitness then get in touch with me - I have online daily workout programs that you can join, mums and kids exercise classes and 1:1 PT and nutrition advice!
This is Nakita, one of the mums who is attending my mums and kids classes. I always felt when you are a mum, how do you manage your fitness, because we are all different. I asked Nakita to share her story :) and this is what she said.
"I started going for walks around 3 months ago. I walk 3 times a week. I started just little 30 minute walks. I walk and hour/ hour and a half. I now walk 5 miles 3 times a week with the pushchair. I have struggled with weight issues all my life suffering with underactive thyroid. It has made weight loss so hard for me. I started walking and within the last month I have lost 20lbs!! Which never happens to me. Me and my little girl love going for long walks now. It gives you a boost for the day fresh air in your lungs. And makes you burn fat fast. I can't believe all this time the simple answer was walking. I can't commit to a gym with having 3 kids. But this is something I can do a fit in around my children. And it's FREE!!!! I always do Adrijana's mums and kids fitness class on a friday to tone up what I am losing. I would suggest walking to anyone. It's helped me so much. I feel healthy and happy for the first time in years."
If you would like to join my Mums & Kids classes, from April we will be starting:
1. Pre and post natal class - suitable for pregnant ladies, mums who had 6 week check and 10 week check post C section and cleared from a GP. This class will be gentle and all what you need to get your body back to function well properly.
2. Toning class for mums
3. Class for mums who have improved fitness and they will have to be 1 year plus birth.
All those classes I will make sure I assess everyone before signing up as it is so important to start thinking of basics and our own health.
If you would like to sign up for any of those classes, just leave your email address here and I will be sending you links when the sign ups start.
Our overall goal should always be to prioritize our mental and physical well being through sound lifestyle and nutritional practices. Sadly in today’s modern society most people neglect their health and turn to prescription drugs to improve their quality of life as opposed to seeking to change their lifestyle through nutrition and exercise.
How we choose to eat effects our daily energy levels, cognitive function, body image, well-being and long term health. I believe in establishing personal eating habits that are both sustainable and aligned with your lifestyle, well-being, working schedule, long term goals, family, and overall happiness.
To get results and create long-term change, eating habits must be:
I am not going to encourage ‘cheat days’ or advising you to make radical life changes that are inevitably going to fail. We are creating lasting change. For instance if you like to drink some wine throughout the week, this will all be accounted for and a sensible measurement will be agreed upon. We should enjoy our lifestyle and that does not mean eliminating the luxuries.
Let’s start by clearing out your cupboards of processed meats, ready meals, fizzy drinks and sweets (although sweets may be consumed in small amounts daily if you track accurately). They are full of unseen calories in the form of trans fats and sugar – they are taking up calories (processed foods are calorie dense) within your diet that could be allocated to better food choices that will ensure you have higher volumes of food in your weekly calorie intake i.e. hunger is less likely to set in. Let's face it nobody likes to be hungry and it always leads to binging if it is not controlled.
Below are my recommendations for your weekly shopping list.
Organ meats, liver, kidney, heart.
Omega 3 fish oil
Herbs & Sprices:
Whole meal tortillas
Is This You?
Do you eat healthy, exercise regularly and yet haven't been able to achieve the fat loss you where aiming for? You're not alone.
You've fallen into the clean eating food trap. This is a false belief that as long as the food you're eating is ‘clean’ then you don't have to worry about portion size.
Fat loss will always be dictated by a calorie deficit. Regardless of eating healthy, if you are not calorie deficient you are not going to lose body fat, regardless of how ‘clean’ those calories are.
Life is busy. It can feel impossible to move toward your dreams. If you have a full-time job and kids, it’s even harder.
How do you move forward?
If you don’t purposefully carve time out every day to progress and improve — without question, your time will get lost in the vacuum of our increasingly crowded lives. Before you know it, you’ll be old and withered — wondering where all that time went.
As Professor Harold Hill has said — “You pile up enough tomorrows, and you’ll find you are left with nothing but a lot of empty yesterdays.”
You are the designer of your destiny.
You are responsible.
You get to decide. You must decide — because if you don’t, someone else will. Indecision is a bad decision.
With this short morning routine, your life will quickly change.
It may seem like a long list. But in short, it’s really quite simple:
1. Get A Healthy 7+ Hours of SleepLet’s face it — Sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result.
The National Sleep Foundation (NSF) conducted surveys revealing that at least 40 million Americans suffer from over 70 different sleep disorders. Not only that, 60 percent of adults, and 69 percent of children, experience one or more sleep problems a few nights or more during a week.
In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month — with 20 percent reporting problem sleepiness a few days a week or more.
On the flip side, getting a healthy amount of sleep is linked to:
You won’t last long.
Don’t worry – I am not suggesting you spend all your time pumping iron in the gym (although weight lifting does have loads of benefits!)
I know it’s a dark and gloomy time of year, going outside and exercising isn’t that appealing, perhaps joining a class at the gym fills you with dread... Almost every mum will tell you that self-confidence can take a rather large knock after having a baby, not just right after pushing a teeny tiny human out of your body but also in the months and even years after. Maybe you feel like you have lost your identity or maybe you feel like you have no time to spend looking after yourself. And maybe you just don’t know what it is that you need to change in your lifestyle to make yourself feel better.
The first thing you can do to boost your self-confidence is exercise, as I mentioned above you don’t need to aspire to look like a body builder... Just get moving more than you were before. Take note of how many steps you do a day and then aim for 10,000 per day, play with the kids in the park (with the right clothes on nobody will freeze so the weather is not an excuse!), have a look at some of my free workouts if you want to push yourself. And you’ll be glad you did – Exercise makes you feel better physically and this leads to feeling better mentally. When you feel stronger mentally you’ll be better equipped to take on tasks and challenges that being a mum will throw at you (and sometimes you literally will have things thrown at you, like Lego, dolls, food...).
Once you start feeling better physically it’s likely that you’ll start to look different too – maybe you won’t lose weight but you will more than likely notice that you’re toning up and changing shape – this will give you a sense of accomplishment which is another factor that will boost your self-confidence.
Exercise also helps you to beat stress by reducing the stress related chemicals in your brain. When you feel less stress you’ll feel more confident about taking on the world (like the challenging worlds of soft play centres and play groups!). Feel like you’ve got baby brain? (it’s ok, it is a real scientifically proven thing)...Well, exercise will increase the flow of oxygen to your brain – literally feeding it and enabling you to feel more alert, when you feel more alert and energised you’ll most probably feel more confident too.
You can really make a difference to your self confidence through physical fitness without ever having to step foot in a gym or exercise class. You can join one of my online programs and complete everything in the comfort of your own home with support and encouragement from our online community or you can sign up to my mums and kids class and bring the little ones with you and exercise with other like minded mums!
Exercising isnt just about losing weight or bulking up to look like a beefcake! Exercise has many benefits that have nothing to do with how you look including improving your mood and even improving your sex life!
Here's some of the benefits of regular physical activity that you CAN'T SEE:
So if you have a goal to look a certain way or fit into a particular dress size then obviously exercise (and diet) will have a real impact. But if you don't aspire to a size 8 or dont want to look like a bodybuilder, and are wondering why you should start to exercise then I hope that the reasons above are enough to start you on your journey!
For those of you that do want to dramatically change their appearance then keep your eyes open for more nutritional advice from me - I will soon be starting a nutritionist qualification because I know how vital it is to eat the right food to see maximum results!
There is nothing better than the feeling of new beginnings and taking time to plan and do exciting new things. This blog is about my plans for Fitness Journey in 2017.
I bet you all noticed an increase in my activities in the last few months! I love fitness and encouraging others to be fit and healthy so I am putting all my energy into creating great classes and challenges for you.
Here's what's coming in 2017...
Keep your eyes peeled for more challenges/classes and online programmes throughout the year!
We will be starting early with getting you on track for BIKINI SEASON with challenges that are going to be in different levels. Make sure you join them as that will give you focus to work on yourself continuously from the beginning of the year and have nothing to worry about when bikini season comes :)
In April I am starting a new nutrition course to become a fully qualified nutritionist. The most exciting thing is that it is one year of studying, but the most importantly the course is dealing with behavioural change and phychology of clients, which I have seen is the most important thing in someone's life changing journey. So this will a perfect addition to my knowledge and service.
Could I ask you for a favour if you could help me spread the word and keep sharing my Facebook page, as I would just love to help out much more people out there and your help would be so much apprecited!
I would also love to wish you a very Merry Christmas and to spend the most amazing time with people you love!
Sending you all best wishes and once again, thank you for all your support :)
It’s a familiar story we hear year on year. You spend all year working hard to get in good physical shape only for the Christmas period to come along and it ruins your hard work. This leads to countless New Year Resolutions trying to reverse the damage of an excessive week of overeating and drinking or in some cases the whole month December.
Here are my top tips for surviving the Xmas period but still allowing yourself to enjoy the festivities. Don’t worry you wont have to lock yourself away upstairs with just salad and water.
The first thing we seem to lose sight of at Christmas is portion control. So fill your plate with protein and vegetables first. Try to avoid overeating at each meal and only eat until you feel satisfied. Most people get excited all year about the thought of a large roast turkey dinner and thats fine, enjoy it. But then try to manage the meals around the main event. You don't need to have a large breakfast as well. Have a good fats and protein breakfast of eggs and smoked salmon to keep you full until lunch.
The house will also no doubt be full of countless other naughty treats. Again exercise portion control and restraint. Take a set portion of Quality Street and stick to that amount. So take maybe a handful from the tin to enjoy on Xmas day but then leave the tin well away and only eat what you have. It’s too easy to have an open tin next to you and before you know it the whole tin is gone during the Queens speech.
Alongside excessive food Christmas is also a prime opportunity for excessive alcohol. Again it is important to exercise portion control to ensure we guard against unnecessary weight gain. Alcoholic drinks are high in calories and our body will prioritise the breakdown of alcohol ahead of food leading to an increase in fat storage. Aim to drink a pint of water in between each alcoholic drink to ensure you stay hydrated and to ensure you are drinking at a steady pace. Drinking a large amount of alcohol will also lead to making poor food choices throughout the day.
Exercise is the first thing to get wiped from your agenda over the Xmas period, but try to enjoy your rest days. It will be a good opportunity for your body to recover and gear itself up to hit January hard. However, try to stay as active as possible with your daily activities. Go for a long walk with the family, spend as much time playing with the new toys as the children and try not to stay slumped on the sofa for too long. By increasing your daily activity levels you will be surprised how many calories you can burn. Aim to use your free time in between Christmas and New Year to enjoy the gym before all the January crowd come in. Try not to let the rest days over the Christmas period spill over into a week long hiatus.
Try adding some shorter workout on the 24th and 25th of December to aid your waist line. Simply wake up 40 minutes earlier stick on your trainers and go for a gentle run or cycle to start the day by burning some of the food from the day before.
Finally ensure you are getting good quality sleep. If you are using the Christmas period as a recovery phase then good quality sleep is an essential part of that. Aim to get 7-8 hours of uninterrupted sleep. To help with good quality sleep try to stop drinking alcohol 2 hours before you aim to go to sleep. That means setting yourself a target time to hit the sack. You really don't need to stay up that extra hour to watch your favourite program for the 47th time! This is especially important on the 24th as you need to ensure you are in bed before Father Christmas visits.
Wishing you a wonderful Xmas!
-----> If you are looking for PERSONAL TRAINING in New Year to set your goals and work you hard - contact me firstname.lastname@example.org
-----> or you can join me in my BRAND NEW 4 week online program directly from Tenerife, with meal plan and all the workouts! Results guaranteed!! We are starting January 2, 2017.
Give yourself the best Xmas present to start fitter and healthier 2017!
I never thought this will be me.... But I've learned a lesson and I am here to help you to make your journey easier.
A new mum. A new child. A new challenge.
I love Mondays!
On the same way I love every day of the week! I am going to be working very hard on something I love and I am so passionate about. I have made a great plan for my work - life (do mums have life? OF COURSE WE DO :))) - kids & playtime and at this moment works really well. I spent quite a lot of time before having phone in my hands while being with my kids and I hated and felt guilty all the time. But now since putting more effort to organise my time, I feel so much better and I do so much work as well!
So, about your Monday! You had a fabulous weekend, you rested or exhausted yourself, but today is a new day! New day to look positive on a week ahead, to make plans for your work - outside work duties - free time - fitness.
I know many people have no plan for their week about their fitness. Are you one of those people who book social life and your schedule is so busy for weeks and weeks, but you forget to write down when are you going to workout. Do it. It's simple. Just put in your diary 10 - 20 - 30 min - or 1 hour time for your fitness. Our body produces happy hormones when we move and it is so important that you plan it and not think that has no value on how you feel. It doesn't have to be exhausting hard workout. It can be gentle walk, short or shorter home workout that will boost your mood, it will wake up your body, it will stimulate muscles, it will make you sweat and it will make you feel good.
I would like to encourage you this week to plan your workouts and write them down! Bad month (December) for your fitness is coming and you just make sure you think about your fitness too.
Here is a FREE 7 DAY WORKOUT FOR YOU --- just scroll down :)
DON'T FORGET to subscribe to my YouTube channel as you have so much FREE workouts - real time workouts that you can do at home. The content will just grow and grow :)
Try this amazing Stair Leg Burner workout!
Passionate about fitness, happiness, dreams!