Tag Archives: Yoga

Exercise: do what you love

9 Aug

I’m going to make a bold statement here: I hate running.

Nothing about pounding the pavement or tearing up the treadmill really appeals to me.  The only running mileage I clock up is the brief spurts of jogging I do when feeling particularly energetic on my walks. But then my lungs start burning, my face turns an interesting shade of red, and I return to the glory of my walk.

I am a walker. Not a runner.

And I’m perfectly ok with that.

However, just because I don’t run doesn’t mean I’m not fit.  Fitness is a very individual thing, and we all have our strengths and weaknesses.  You may be born to run, while some may be better at lifting heavy things, and others masters of mobility and flexibility.  The important thing when it comes to exercise is to just do something.

The options are endless when it comes to fitness and there truly is something for everyone.  So if you aren’t into running or going to the gym why not consider these options:

  • Sign up for a dance class
  • Play group sport such as basketball, soccer or football
  • Join a walking or hiking group
  • Get gardening! If you don’t have a green space of your own, volunteer at a community garden
  • For the more adventuresome folk, why not try rock climbing?
  • Make a splash: swimming and water sports are great in summer
  • Cycle to work or school and consider joining a local club to meet like minded folk
  • Try Crossfit if your after a short intense workout which is sure to get you fit
  • Setup some at home options: fitness dvds, exercise bands, and dumbells are all great options.
  • Head to the local park and let your body be your gym! Try one of these equipment free workouts.

Get your rear into gear with this lower body workout (click image for link)

If you choose an activity you love, you are much more likely to stick with it.  Movement really does matter for our health and wellbeing: it prevents disease, keeps our hearts healthy, and is excellent stress relief!  So if you don’t love what you are doing, try something new!  Fitness is meant to be challenging, but fun too.

I personally enjoy circuit style strength training which keeps my heart rate high and strengthens my muscles.  I do it because I enjoy it.

For me running sucks.  But it may totally be your thing, which is great! I’ve heard the post sweat mood boost is amazing.

But I’ve got my own way of experiencing ‘runner’s high’…

It includes sitting on the couch, with a bar of dark chocolate, watching the men’s olympic sprinting…

Now that’s an endorphin kick I really enjoy :)

-Sarah xo

Running: love it or hate it?
What new sport or exercise have you been wanting to try recently?

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Monday’s Moves

17 Jul

Hey there everyone! Just wanted to wish you all a happy monday. Did you have a good weekend?

I know we usually start the week with a dose of motivation, but I thought I would mix things up a little.  I feel like I haven’t shared many workout ideas lately, even though I love working out! So today it’s all training talk.

Since finishing the LiveFit program a few months ago, I’ve taken a more relaxed approach to my gym sessions.  I still lift weights, but am enjoying a wider variety of activities such as going for walks, taking classes, and practicing Pilates.  Pilates in particular is one of my favourite ways to workout.  It is great for core strength as well as stress relief; a saving grace during hectic times in our lives!

I could go on and on about my love affair with Pilates! But I’ll spare you that rant and just share my top 3 moves instead.

The roll up

This exercise works the entire abdominal region so kicks butt over the standard crunch in my books

For a description of how to do the roll up click here.

The Hundred

One of my favourites! Get your heart pumping and abs burning

For a description of the hundred exercise click here (scroll half way down the page)

The Teaser

This exercise is no joke…it really targets the abs, and requires good posture.

This picture shows the full version of teaser, but there are many modifications to suit all fitness levels. Click here to read the descriptions.

If you haven’t tried out Pilates I urge you to give it a try.  It will challenge your body, your mind, as well as sculpt some amazing abs.  While we’re on the topic of abs, I’ll also mention Angela’s July No-Crunch Core Challenge. This lady puts together some amazing workouts that are super effective and leave you feeling energized (and more than a tad sore at times too!).  During the month of July there will be 4 different workouts to try on her Fit Bit Friday, so head on over and check them out.

Here’s to an awesome week ahead!

-Sarah xo

What’s you favourite abs exercise?
Pilates, yoga, or both…what’s your favourite?

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Motivational Monday: Let’s Get Organised!!!

28 May

Happy Monday everyone!

How was your weekend???  Mine was actually quite productive.  I did uni work, rocked my workouts, cooked up some new recipes, and cleaned my house among other things.  I also spent Sunday afternoon planning out the month ahead in preparation for my exams.  Time management skills are really important and I find planning really helps me stay on track during stressful periods.  So today I thought I’d share some of my planning tips to help you keep a level head when working towards a deadline.

Make a plan and cut out the stress!

1.  Write in your deadlines/exams/assignments/upcoming appointments in your diary or use your smartphone if you have one.  This helps you figure out how much time you have to distribute your workload.

2.  Work backwards and schedule in 90 minute chunks of time dedicated to your deadline (be it a work project, exam or assignment).  I like using blocks of time as it makes the task seem much more manageable.  If I want to work for 3 or more hours on a particular topic, I write them in as 2 or 3 separate blocks, and make sure to take breaks in between.

3. Write up a list of break-time activities.  Taking breaks is essential to keeping your mind fresh.  Take a walk around the block, make a healthy snack, drink some water and do a few stretches.  If you want to check your email or facebook, I suggest setting a timer for 15 minutes so you don’t get sucked into that time wasting vortex.

4.  Plan out your dinners for the week ahead and make a shopping list to take with you to the grocery store.  This not only saves you time and money, but keeps you healthy! If you are in need of some good resources then check out these sites:

5.  Planning is all about balance, so schedule in quiet time and exercise.  To relax try taking a bath, reading, or just sitting and listening to music.  You also need to make sure to look after your body by moving in order to stay healthy both mentally and physically.  Do something that makes you feel good and gets your heart rate going too.  If you can’t make it to the gym, try one of my home workouts instead!

Just remember: Prior Preparation Prevents Persistently Poor Performance.  

What’s your best planning or organisation tip?

P.S. Picked up my new glasses today! What do you think?

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Thursday Things

24 May

Hey guys, how’s your week going? Today’s post is a little bit of everything, and a whole lot of nothing at the same time.  Sometimes I have lots to say about one thing, and other times I have a little to say about lots of things.  Today is the latter so let’s get started shall we?

Things I’m loving:

Organic Activated Walnuts from loving earth

I actually bought these by accident the other day when I was at the health food store. I just wanted a small snack before yoga started so quickly grabbed these off the shelf without paying too much attention. Best. mistake. ever! They are super crunchy and delicious, and the activation process also makes them easy to digest. Win!

So Delicious Coconut Milk

This is a great alternative for those who can’t have dairy, soy, and need to avoid nuts as well. I use it to my hot chocolate at night and it adds a lovely creaminess.  I like the unsweetened variety, but original and vanilla varieties are also available. Look out for it at your local health food store.

Crossfit workouts

Like way better than Kool Aid

Being mad busy at uni means I have little brain power left at the end of the day to think up an exercise routine. Enter Crossfit. I’ve been doing the workout of the day from the website, making modifications where necessary. I’m totally loving the variety, and the workouts are short and sweet. Today’s workout:

  • 500m row, 30 pushups
  • 1000m row, 20 pushups
  • 2000m row, 10 pushups
  • Followed up with some weight training: DB bicep curls, DB chest press (on stability ball), and BB biceps curls (21s); 3 sets of 8 – 12 reps for each exercise

The 4-Hour Work Week by Timothy Ferriss

If you want to become more effective, cut out some of the crap in your life, and start living your dreams then read this book. I think this book made me realise what’s important in life (e.g. doing things, not having things), and how to focus my energy towards reaching my goals.  The book is written in a very colloquial manner, with resources, tips, and challenges throughout to help you embrace independence and ultimately ‘Live anywhere, do anything’.

Recipes I’m keen to try:

If you are anything like me, you probably spend way too long perusing websites, blogs, and magazines looking for interesting recipes you want to try.  Here are a few I’ve bookmarked to make soon:

Coconut flour protein waffles by pure2raw for breakfast (or anytime really!)

Copyright pure2raw.com

This Balsamic Grilled Vegetable  & Basil Quinoa salad for a lovely weekend lunch

Copyright veggiebelly.com

And for dinner I’m thinking these Lemon-Ginger Roasted Chicken Thighs from Clean Eating Magazine

Well that’s all for now folks! I’m going to go rest my weary eyes now and get ready for Friday. Speaking of eyes, I’m having my vision tested tomorrow so I can get new glasses.  I’m excited to choose new frames, but nervous to find out how blind I am.

Ok enough of my rambling! Now it’s your turn:

What’s one ‘thing’ your loving lately?

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Flirting with Crossfit

19 May

Hey guys! How’s your week been? I’m super glad the weekend is here because I’ve got a lot of fun stuff going on.

A few weeks back during Adventurous April, I mentioned I signed up for a food styling and photography course. Well the workshop is tomorrow and I couldn’t be more excited. I’m not exactly sure what we’ll be learning, but will fill you in with all details after the event.

Copyright Dario Milano @ Food Pixels

Apart from that I’ll be going to Costco (yes I find that place exciting. The thrill of buying in bulk obviously runs in the family), catching up on work for university, and working on my fitness!

I have been a bit quiet on the fitness front, and for that I apologise.  So let me fill you in on what’s been happening.  At the beginning of the year I started doing Jamie Eason’s LiveFit Trainer, which I absolutely loved.  For the most part.  I have always enjoyed lifting weights, and loved the variety that the program offered.  I made it through phase 1 and 2 with no problems, but had to take more rest than suggested because my body seemed to need extra time to recover.  Subsequently it has taken more than the advertised 12 weeks!

I was excited when I finally hit phase 3, the home stretch of the program. Four weeks to the finish line.  I dove straight into the intense circuit style training, but found my energy began to wane as the week went on.  By the time week 11 rolled around I was spent.  Instead of looking forward to going to the gym, I started to resent my workouts.

So what did I do?

I stopped.

It wasn’t fun anymore, and I didn’t see the point in continuing if I wasn’t enjoying it.  More than that, my body was exhausted.  I was feeling sore, tired, and cranky, which are classic symptoms of overtraining.  So I listened to my body and stopped the program.

And you know what? It felt liberating.  After a week of rest I felt energetic, and refreshed.  Some may say I ‘gave up’, but I’m actually really proud of the decision I made.  The old me would have beaten myself up for not pushing through, but the new me is like ‘Yay for listening to your body!’

I was doing the LiveFit trainer for myself, and I didn’t have anything to prove.  I think the program is great, and I have definitely gained some muscle and strength over the last few months.  However, it was obvious towards the end that my body just needed a break.  So I listened.  Instead of going to the gym, I went for walks around my neighbourhood, did some light Pilates at home, or went to yoga on the weekend.

After about of week of light exercise, I started to think about a new fitness adventure to keep my body and mind enticed.  I searched around for a few different things in my area, and finally stumbled upon Crossfit Bondi.  To be honest, I’ve always been intrigued by Crossfit and their training philosophy.  I figured I had nothing to lose, so decided to call up and give it a try!

This past week I’ve done the intro session as well as one WOD (workout of the day).  The workouts are short and intense, but everything can be scaled to your ability level.  What I loved most was the supportive atmosphere of the group. Everyone encouraged you to push through til the end, which can really help when you are feeling the burn of those last few burpees!

I can honestly say that I’m hooked already and hope to continue my training with Crossfit Bondi.  The workouts are fun, the trainers are very knowledgeable, and the people are so friendly!  If you have ever thought about trying Crossfit, I encourage you give it a go.  Be prepared to work hard, but also reap the fitness, health, and friendly rewards!

Are there any fitness classes or types of training you want to try?
What are you proud of yourself for doing lately?

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Motivational Monday: Digital Detox

14 May

Hey there and happy Monday!!! Feels like this one came around really fast.  Before we get started today i just wanted to take a second to wish the most beautiful woman in the world a happy birthday.  That lovely lady is my Mom! She is the best and I love her to pieces!

Happy Birthday Mom!

Today’s motivational Monday is a real gem. Why is that? Well today I’m talking about a new diet!  And it’s one you probably haven’t heard of yet.  It’s called the Digital Detox Diet.

Yep that’s right…forget about carbs and protein, it’s time to slim down your screen time.

In today’s society we always seem to be connected.  We’re constantly checking and updating facebook, looking through countless emails, or playing games while waiting for public transport.  And to be honest, it’s really not necessary.  I personally do not have a smarty pants phone and I’m thankful for it.

I’m not denying that the technology is awesome and super fun at times. That’s a given! But I do believe it is starting to consume us.  So today I’m posing a challenge for you: a digital detox!  Cutting down your screen time is simple and will only be beneficial to your health. Here are a few ways to get started:

  • Make a commitment to shut down your computer at a given time each day.
  • Avoid checking email incessantly.  Check it once at 12pm and once at 4pm to save time and maximise responses.
  • Instead of playing games on your phone, read a book.
  • Avoid time wasting machines and social media: facebook, twitter, pinterest, etc.  Use that time to go outside for a run, or cook a meal to share with loved ones.
  • Turn off your TV, get your family together and play a board game.
  • Turn off your phone at night.
  • Choose one day on the weekend to totally unplug and avoid all technology.
I know what you’re thinking ‘This girl is crazy!!! I can’t live without my iPhone!!!’.  Well the truth is you can and you should. This need to be constantly connected is something we created, but is not necessary.  There was a time when phones, email, and social media just didn’t exist, and we all managed just fine.
I think this is one fad diet that could do us more good than harm…so why not jump on the bandwagon and unplug for a while?
How will you cut back on technology this week?
What will you do with your time instead?

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Motivational Monday: Move More in May

7 May
move more in may

Happy Monday my lovely readers! And what a motivating one it’s going to be.  Can you believe it’s May already? Crazy I know! And with a new month brings a new challenge, are you excited???

This month we’re tackling inactivity head on by Moving More in May!  One of my favourite bloggers, Janetha (who is also a fan of alliteration like me) set us a new challenge this month to increase our activity outside of our normal workouts.  Increasing incidental exercise is not only a great way to break up the day, it also gets the blood flowing and can even burn a few extra calories.

A little more movement can do our bodies a whole lot of good.  I for one spend most of the day sitting. As a student I’m either sitting at a lecture, or at my computer, and then sit on public transport and go back home.  Yes I workout several times a week, but I do lack general movement throughout the day.

The great thing about this challenge is your moves can be anything great or small, so long as it’s outside of your official workout.  Here are a few ideas to get you started:

  • Wake up a little earlier and go for a walk before breakfast
  • Get up from your desk throughout the day and do some stretches or chair squats
  • Waiting for the kettle to boil? Knock out a set of push-ups in the kitchen
  • Dust off your bike and ride to the gym
  • Try some tricep dips during TV commercials
  • Go outside and play with your kids! Try hopscotch, monkey bars, or the swings

Those are just a few ideas, but let your imagination be your guide and just try something new!  By making it fun you are much more likely to stick to it.  I’ve made it my challenge to do one small thing each day, whether it be yoga after dinner, a push-up challenge with my dad, or blasting some tunes while I clean the house.  And I know you can do it too! So get up, get out, and move it!

What moves will you add to your day?
What’s your favourite animated film?

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Motivational Monday: A Picture is Worth a Thousand Words

16 Apr

Some mornings I wake up before my alarm and jump right out of bed feeling refreshed and ready to go.  Other days I feel like I need one of these to lift me out from under my cosy sheets…

And those are the days when you know you will need an extra push to stay positive so you can align with your goals, and keep on trucking.  So today I thought I’d let the pictures do the talking. Here are some of my favourite motivational quotes and pictures that I use to keep me going on those days when I need a good pick-me-up.

And some motivation to get moving and rock your workout

And remember this…

So pick the sign on the left and make it happen!

Happy Monday :)
Are you a morning person?
How do you stay motivated and on top of your game?

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Weekend Link Love

14 Apr

Hey guys! How was your week?  Good, bad, or somewhere in between?  Regardless of how it went, you can relax now because the weekend is here!!! Which means taking time out to do things YOU enjoy.  Maybe it’s a run outside, catching up with friends, or perusing the morning paper over a leisurely breakfast.  Whatever floats your boat!

For me, catching up on my Google reader is something I look forward to. It’s my alternative to the morning paper, and the reads are usually much more inspiring than the world news, which I often find a little sad. Anyone else?

I love reading about people’s adventures, mishaps, or tales of inspiration.  But most of all I love sharing my favourite finds with you guys! So let’s get some link loving underway!

1.  Check out these awesome travel videos titled Move, Learn, Eat posted by Peace.Love.Nutrition.

I was so moved and inspired when I watched these videos (and the guy in them is pretty hot too!)

2.  Get back on track with 12 Things Highly Productive People Do Differently by Marc from Marc and Angel Hack Life

These tips are super useful. I especially like number 1, 3, and 5. Heck they are all helpful! I printed these out and posted them on my corkboard to remind myself that I need to stay focused when studying (because a 5 minute facebook break just doesn’t happen….and don’t even get me started on pinterest. That thing is the ultimate time-wasting machine!)

3. Always wanted to do a headstand but have no idea how? Lulu’s got your back. Check out 5 steps to headstand by Carolyn Anne Budgell on Lululemon’s Blog

Remember practice makes perfect!

4. If you are looking for some beauty and style inspiration, head on over to Running On Happiness where Katie shares great fashion finds, DIY tutorials, and lots more!  I used this tutorial to try out a new-to-me hair-do for adventurous april: The Top Knot.

Saw it

Photo provided courtesy of Running on Happiness

Nailed it!

Another Adventurous April success!

5. Anyone else have a crush on Ryan Gosling? I think he’s quite a stud, and seeing these ‘Hey Girl, Gluten-Free’ pics on tumblr makes me like him even more.

6. Ridiculous, insane, delicious.  Those are the only words that came to mind when I saw this Tim Tam Cake by Steph from Raspberri Cupcakes. It’s not gluten free or dairy free or anything like that…but it is awe inspiring!

Photo courtesy of Raspberri Cupcakes

If you’ve never had a Tim Tam before you are totally missing out! The traditional version is two layers of choc malt biscuit with a light chocolate creme filling in between, all covered in chocolate.  And this cake has a whole pack hidden inside.  Sounds healthy right?  My advice if you make this cake – enjoy in moderation.  Or if you are after something savoury and slightly more figure friendly then check out Steph’s Ginger Beer Pulled Pork. It looks totally devine!

7.  Seeing as we’re on the topic of food, let’s throw some healthy meal ideas into the mix.  One product that I’m really loving lately is tahini.  It is so much more than just ‘that stuff you add to hummus’, right Katie?  So here are a few fun ways to incorporate tahini into your meals:

Carrot and Tahini Soup with Pita Crisps nytimes.com

8.  Enough about food, let’s talk fitness! I still don’t have a smarty pants phone…but if I did I’d probably use some of these cool apps to help track my health and fitness goals. You can check out the best of the best here with this infographic by Wellsphere.

What are you currently obsessed with?
What links are you loving? Feel free to share!

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Weekend Link Love

1 Apr

It’s time for another edition of Link Love.  But before we get started with that I wanted to give you guys an update on a few things like my fitness routine, how the hypnotherapy is going, and a few other random things.

LiveFit Trainer

I can’t believe I’m actually in Phase 3 of LiveFit Trainer. I’m really proud of myself for sticking with the program and can’t believe there are only 4 weeks left until I finish.  I haven’t followed the program 100% though.  I don’t do as much cardio as the program advises, or follow the nutrition guide provided. Instead I have focused on increasing my strength through the weight training, and going for brisk walks because I love them.  I also tend to have more rest days than advised to let my body fully recover. This way I am able to put in my best effort every time I hit the gym.

The Results so far…

I have definitely noticed that my strength and stamina has increased dramatically from the consistent training, and that my posture is better too!   I have added some muscle to my frame and am feeling pretty toned and terrific.  I’ve been taking progress shots along the way and can’t wait to share those with you when I finish the program!

Hypnotherapy

A few weeks ago I told you guys I was going to try hypnotherapy to ease my irritable bowel symptoms.  So far I’ve had 3 sessions with the therapist and have 2 more left.  It’s been an enlightening experience and has helped me considerably.  The most important thing I’ve learned is that I have to take time out and de-stress.  And this has been HARD! The program requires that I listen to a recording everyday that goes for 30 minutes and helps to soothe the gut by taking you through some guided imagery.  At the beginning I really had to force myself to do it, but now I look forward to the relaxation.

In our sessions the therapist has also provided me with some valuable tools that have helped control my symptoms.  Hypnotherapy for IBS works on the basis that there is a large connection between what goes on in your brain and your gut.  By empowering your mind and visualising yourself healthy you should be able to reduce your symptoms over time.

My thoughts so far…

I still have a few more weeks to go, but in general I’ve been feeling pretty good! I still get symptoms, but they are more manageable than before.  She has advised that results take time, but so far I’m quite happy with how it’s going.  If anything I’ve learned some valuable relaxation techniques that I can use throughout my life.

The other stuff

  1. I’m back at University now! Apologies if I don’t post as often.  I’m probably just trying to wrap my brain around all the stuff they throw at us each day.  I love my blog, but I also know that studying is super important, and well….that has to win out sometimes.
  2. I’ve been nominated!!! I’ve had the pleasure of being nominated for the Versatile Blogger award by Building This Nest and Andrea Drugay .  I’ve also been nominated for the Liebster Blog award by Whit Likes Fit.  Thanks guys!!! I know I’m supposed to share lots of random facts about myself and link to other blogs, but ‘Other stuff #1′ means I have to spend today studying neuroscience.  Yeah…that’s about as exciting as it sounds.  So instead I’m going to link to my A to Z survey where you can find out 26 different things you probably didn’t know about me.

And now on to the links! This one is slightly holiday inspired as Easter is coming up next week, but also has a few motivational, fitness and fun links as well.  Hope you enjoy!

Everything Easter:

1. Natural New Age Mum gives you the run down of Healthy Easter Treats.  She’s got recipes, links to allergy friendly products, and ideas for crafty activities to keep us entertained.

2. Oh Martha, if only I were as creative as you! If you need table arrangements, flowers, decorating ideas, craft projects for the kids or some yummy Easter recipes then Martha has you covered.

Everything Else:

3.  What’s your #PROOF? Join the fitfluential team in keeping track of how you keep fit! Record and tweet about your #PROOF to inspire others to do the same and keep yourself accountable.

4.  Taking care of others around you is just important as taking care of yourself.  Read Kate Scarlata’s lovely story about how It Takes a Village to raise a family, and the importance of nurturing relationships.

5. Good skin care is essential to looking fresh and feeling good.  Ashley from The Edible Perspective gives a rundown of some lovely Homemade Natural Skincare Products you can add to your beauty routine.

I'll be trying to coffee grounds in a skin scrub recipe. It helps tighten skin and diminish cellulite!

6.  The Happy Dietitian gives you her 20 Sexiest Photos of the Month.  There is some lovely eye candy, wicked hairstyles and some awesome fashion finds.

So chic! I want that it all

7.  If you can’t afford to take a holiday anytime soon, then be an armchair adventurer instead! Kate Scarlata takes you to Puerto Rico where she drinks rum from a coconut, peruses the local produce, and even goes zip lining in the rainforest (how cool is that!).

8.  And of course no link love would be complete without some fabulous recipes and nutrition advice from around the jaunt.

What are your plans for this weekend?
What links are you loving lately?

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