Fitness Friday – First Weightlifting Competition

How has your fitness week been?  On Saturday, I competed in my first Weightlifting Competition.  A big part of my training is weightlifting.  We do alot of lifting in CrossFit, and I really love it …  Weightlifting is such a technical sport.  There is so much to learn, and it is exciting being on the platform in a competition for the first time and doing something different.  I have competed alot in different sports, but not in this arena.


There are specific rules to follow with Weightlifting and being involved in a competition.  Firstly you must weigh in to see what weight category you are going to be competing in.  I was in the first heat, so had to weigh in at 7.45am

My first lift was to be at 9.15am, so this then gave me time for warming up and getting ready to lift.

The lifts were Snatch and Clean & Jerk.  You nominate what weight you are going to lift for your first attempt, and then have 3 attempts at lifting at each style of lift.  There were 10 girls lifting, and we were put in order depending on the weights of the lifts we were going to do.

Once the person in front of you finishes their lift and it is your turn, you have 1 minute to complete your lift.  2 minutes if you are following yourself and lifting again (no one lifting after you, you lift again)

I nominated 45kg for my first lift with the Snatch, then lifted 48kg and then finished with 50kg

then the Clean & Jerk followed.  For this I nominated 63kg for my starting lift, then went 65kg, 67kg.

I think what I found interesting, was that I was fine once I hit the platform to lift, it was the preparation that I found intense.  I am sure you would get used to it the more competitions you did.  I should know it takes me a little time to warm up, so once I hit my lifts in warming up then I felt better and more confident.  They use a special formula to work out the winner, using your body weight and the weight you lifted.  This is how the results were calculated.

It was great meeting new people, and the girls lifting were so great and we all supported each other.


I am looking forward to doing it again, and have a new weightbelt on the way from my favourite so I am looking forward to lifting with it.


If you love lifting weights like I do, you might like our new Sterling Silver Barbell necklaces 


Frankincense Essential Oil

This week, I’m going to tell you about Frankincense Essential Oil.  This oil has been around for a long time, and dates back to the Bible.  There are many uses, in our house my daughter uses it for her skin.  I use it for hormones and well being.  It is good to use before yoga also, I put it on the back of my neck before yoga.

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Frankincense (also known as olibanum) comes from the Boswellia genustrees. The milky white sap is extracted from the tree bark, allowed to harden into a gum resin for several days, and then scraped off in tear-shaped droplets. Boswellia trees grow in African and Arabian regions, including Yemen, Oman, Somalia, and Ethiopia. Oman is the best known and most ancient source of frankincense, where it’s been traded and shipped to other places like the Mediterranean, India, and China for thousands of years.franktree

Frankincense oil has long been revered in the Middle East, where it’s been used in religious ceremonies as an anointing oil for thousands of years. It is also a popular ingredient in cosmetics, and has even been found in the remains of Anglo-Saxons and ancient Egyptians.

Frankincense oil is one of the top essential oils you can use for your health. It’s known for its comforting properties and is useful for visualizing and improving one’s spiritual connection also helping overcome stress and despair. In aromatherapy, frankincense oil is either inhaled or diffused via a diffuser – a very effective sedative that induces a feeling of mental peace, relaxation satisfaction, and helps relieve anxiety, anger, and stress.


Frankincense oil promotes healthy cell regeneration and keeps existing cells and tissues healthy. It’s useful for skin health, and can help treat dry skin, reverse signs of aging, and reduce the appearance of stretch marks and scars.  Frankincense oil’s help:

  • Strengthen gums and hair roots
  • Stop wounds from bleeding
  • Speed up the healing of cuts, acne, insect bites, and boils
  • Arthritis and rheumatoid arthritis (RA) – Research by Cardiff University scientists found that frankincense can inhibit the production of key inflammatory molecules, helping prevent the breakdown of the cartilage tissue that causes these conditions.   Also, Indian frankincense or boswellin, also a member of the Boswellia genus, has been found to significantly reduce inflammation in animal studies.
  • Colds and respiratory disorders – Frankincense oil can break up phlegm deposits in your respiratory tract and lungs, it can relieve bronchitis-related congestion.
  • Oral health issues – The antiseptic qualities of this oil can help prevent bad breath, cavities, toothaches, mouth sores, and other infections.
  • Digestive disorders – Frankincense oil speeds up the secretion of gastric juices, bile, and acids, and stimulates peristaltic motion to allow food to move properly through your intestines.
  • Uterine health – Frankincense oil regulates estrogen production in women and reduces the risk of post-menopause tumor or cyst formation in the uterus (uterine cancer). It also regulates the menstrual cycle of premenopausal women.

For those who love yoga, you might also like a yoga keyring find out more here

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Wonder Woman Wednesday – Madonna Bowden

This week for Wonder Woman Wednesday I am excited to share more about lovely Madonna Bowden.  I admire Madonna and strive to be like her when I get to her age.  She sets an amazing example to me and everyone else.  Enjoy reading more about this cool woman, and her CrossFit family.

1.  Tell us about yourself and what you do?

We live in Noosa and have done so now for over 20 years, except for a brief 6 month stint in Brisbane which is where I started doing Crossfit.  I work full time at a private school in Noosa and our family have always been involved with many sporting groups in the community as my husband and kids have always been very active and competitive.madonna4

  1. Have you always been involved in fitness?


I have always liked to do something to stay fit, and Noosa is a pretty easy place to do that.  I did a lot of running with various groups over the years, especially in the National Park and on the beach, and also did swimming squads a couple of times a week, although only got into swimming later in life J  My husband and I were also heavily involved in the Noosa Outrigger Club when it first started.  I competed in the Noosa Women’s Masters team in my 30’s and we were National Champions at the time which was fun, as we were all great friends and we all had kids and traveled to competitions together as families.  Training was quite full on with boat time, swimming and weight training.


  1. What exercise/sport do you do – why did you choose this sport?


These days, with working full time, I only have time for one sport and that sport of course is Crossfit.  I still like to go for the odd run on the beach though.  I was actually introduced, or rather, talked into, starting Crossfit by my daughter who had tasted Crossfit as part of her training with the Queensland Academy of Sport where she played Waterpolo.  She told me I’d love it, as she obviously does as well as she is now a Crossfit coach.  My biggest hurdle was getting past the fact that I didn’t have to run or swim for an hour and a half every day to get the same benefits as an intensive 10 minute workout with Crossfit.  And I love that it’s different every day, and I can do things now that I could never do, even as a kid.  I love that!!

madonnaClash on the Coast 2015


  1. Do you follow a specific diet?


I do eat a healthy diet, but always tried to.  Our whole family basically follows a form of the Paleo diet.  We did the Paleo diet very strictly for a couple of months and now basically eat this way without being too pedantic, with a few ‘bits’ added in –  although I was never going to give up my daily Latte, and never ever give up my couple of glasses of wine at the weekend!  Our whole family have always been heavily involved in sports, so I wanted to make sure that they ate well which was always important, especially when they were competing.


  1. What does a week of training/exercise look like for you?


I train 5 days a week in the box, with usually another fun little WOD with some die-hard team mates 1 day a week.  I always have at least 1 rest day.  Working full time, I just try to follow a routine of training after work every day, and then my favorite training day on Saturday which is followed by breakfast with all my favorite people.  If I need to though, I take an extra rest day, especially as I get older


  1. What differences do Masters’ athletes face with exercising?


The biggest difference I have found as a Master is the warming  up and cooling down required to maintain balance, especially when competing.  I do at least a 1 km row/run, and extra stretches before I even start the warm up for the session.  And I find now that if I don’t stretch and roll out after every session, I really pay the price.  However, if I can warm up and cool down well, I feel that I can stay on top of muscle soreness and injury almost as well as everyone else.  It just takes a LOT longer.  As for competitions, it can sometimes make for a long day warming up everything and doing a warm up 4 times in one day, and that’s without that actual competition WODs. If I don’t keep up my stretching routine, I know that an injury is sure to happen.


  1. Your whole family does Crossfit. What advice do you have for other families … what are the benefits?


              I love the fact that our whole family does Crossfit.  My husband and children have competed in many different sports at high levels, but we’ve all come around to agree that Crossfit is the best.  It also means we have a lot of conversations about all aspects of Crossfit and it is something we can all talk about.  It’s fun doing comps together and knowing a lot of the same people.  It means we can broaden our own Crossfit community too.  I love hanging out with the Dux people at comps and doing the odd session there, as my daughter Ellie is a coach there with the wonderful Greg, and my son Jay trains there as well.  Much as both Ellie and Jay love coming to train with us at Noosa.  I feel a part of what my kids are doing (they probably hate that bit) and love that that keeps me being able to see so much more of them that way.  How good is it that no matter what your age or place in the family, you can all still be part of one BIG family J


  1. What are your future aspirations?


              Basically I would just love to keep doing what I’m doing.  I still love competing and I love that my team at Noosa still let me be a part of their Open Team and compete with them.  We have so much fun and they are my best friends!!  I competed at Pan Pacs last year and won a silver medal which really surprised me.  It was actually nice to compete against people my own age as well, so I think I would like to do that again when it comes around next year.  If I can stay healthy and fit and continue along this path, I think that would be the greatest achievement


I was so lucky to start off with great coaches in James, Adam, Grace and Sonia.  And then to find Danny and Woogie at Crossfit Noosa and become part of the Crossfit Noosa community has just been the best.  Not to mention my other coach and training partner, Louisa.  I’ve been very lucky to be a part of such a great box – we’re very lucky here.  The people at Crossfit Noosa have become a very big and important part of my life, and although they don’t realize it, have been my rock when things have been tough along the way.  I just love that no matter what sort of day I’ve had, when I have finished my session there, I know I will feel great again and ready to face whatever needs to be faced.  I will always be thankful that I’m treated the same as even the youngest person there :-)



If you want to make your Dreams Come True like Madonna has, maybe our Dreams Come True bracelet is the inspiration you need … find out more heredreamsbracelet


Boxing Glove KeyRing

I am trying to expand the range of Fitness Jewellery and accessories to include different sports.  I get asked for all different sports, and one in particular is boxing.  So I am happy to advise that I now have some boxing glove charms that I have added to the collection.



This stainless steel boxing glove keyring is the perfect accessory for a Boxing addict.  You can find out more about this piece here

I have added a smaller boxing charm for the ladies bracelets, and keyrings

We have these Boxing Glove Necklaces for men … the stainless steel boxing glove charm, with your choice of necklace.  Find out more here


Make sure you share this with any passionate boxers out there :-)


Monday Motivation – Buckwheat Pasta

Happy Monday … the start of a new week.  Hope you have some goals or plans for the week.  Mondays are always a busy day for me, packing orders from the weekend, grocery shopping, setting myself up for the week … I find I have to really manage myself to get everything done.

I thought I would share with you the Buckwheat Pasta recipe I made last week.  My family miss pasta … I do not really, as I just usually have zuchinni pasta, and I enjoy that … but my family really miss pasta.  So I thought I’d give this Buckwheat Pasta recipe a crack … it is just really a whole egg pasta recipe I would usually use, except I substituted the flour for buckwheat flour.  I have made my own pasta for many years now, Jamie Oliver first inspired me to do so more than 10 years ago.  I did notice a little difference making the buckwheat to the standard pasta, this was in the rolling out process.  The dough didn’t hold together so well through the machine, so i used smaller pieces than i normally would have to, and found i got around it this way.










After making my pasta, I used the Spinach, Pesto and Artichoke dip recipe from my snack recipes book as a sauce, and added chicken and tomatoes for a delicious dinner. :-)






Fitness Friday … The Burpee!

How’s the fitness week been?


We did a chipper on Tues and I swear I can still feel it today … so thankful for getting a massage last night, to relieve my achy body.  I am feeling back on track again after my blip after having surgery.  I felt a bit sluggish training for a few weeks there, but back on track again.  I am super excited watching the CrossFit Games that are on at the moment.  For those of you who do not CrossFit, the CrossFit Games are the world champs for CrossFit – the fittest in the world going head to head.  Its so inspiring to watch.


So this week I am going to talk about one of my “goats” the BURPEE!  I have blamed burpees being a weakness because I’m so tall and that I am too far away from the ground … however, this is not actually the problem. (although its true lol)

What I have learnt is the burpee is actually quite a technical move.  There are many different elements to it.  For me, alot of my issues come down to mobility … and Kelly Sarrett has some wonderful tips of on to improve this – see video below.  We had to do 50 burpees for time yesterday and I got a PB, so there is hope … ha ha!

Maybe I need to design a Burpee charm … let me know your feedback about burpees :-)


WIN Leggings & Fit Mum Bracelet – Enter Now


I’ve teamed up with Mums n Fitness to bring you this great giveaway this week.  I have one of my Fit Mum Leather Bracelets to giveaway and Mums n Fitness are giving away a pair of their brand new leggings … perfect for working out.

leggingsfitmumbracelet (2)We are both passionate businesses dedicated to helping and inspiring women to live their best lives.

Make sure you follow each of us on instagram @mumsnfitness @fitandstyle_ on facebook, twitter, pinterest ….

Tag and friend and you will be in to WIN ….


P.S. you will find more info about the Fit Mum Bracelets here


Wonder Woman Wednesday – Jen Dugard

Wow, the weeks are flying by … it takes me by surprise how quickly Wonder Woman Wednesday pops around.  I love this weekly post, and reading and learning more about the women we feature.  This week Jen Dugard joins us to share a little about what her life is like.  Jen and I have a lot in common, apart from being Fit Mums we are both passionate about helping and inspiring women to be the best version of themselves … enjoy reading Jen’s responses … have a great Wednesday :-)Jen

  1. Tell us about yourself and what you do?   I am a mum to two beautiful children, aged 5 & 7. I am a Personal Trainer specializing in working with mums, author of the book How to Lose your Body as much as your Baby and founder of mums fitness business Body Beyond Baby and also our most recent product “Secret Mum Stuff”. I also happen to be an elite Obstacle Racer on the side!jen2


  1. Have you always been involved in fitness?   Yes! My back ground is in competitive gymnastics, I grew up in the UK and once I quit competing I took up coaching younger girls. I then left the UK at 18, travelled to (and stayed) in Australia.  I probably took about a 4 year hiatus from staying fit and healthy – as you do around 18-22, and then returned to the gym with a vengeance!  This is when I got my own PT and then studied to become a PT myself.


  1. What exercise/sport do you do – why did you choose this sport? For exercise I try to move everyday. I train for obstacle racing which I took up properly in 2013. In 2012 we did our first team event for fun and it snow-balled from there. I travelled to Vermont, USA for the Spartan Race World Championships in 2013 and have achieved a number of podium finishes within Australia. Obstacle Racing is still a relatively new sport but what appeals to me is that I can now train for and excel at something as a ‘grown up’. There are not many sports that you can pick up in your 30’s and really work hard to excel at.  I am drawn to the physical challenge of the obstacles through my gymnastics background and I enjoy lifting heavy weights to ensure I have a good strong foundation.  I have to work very hard at the running element and it has been a journey of trial and error, injury and recovery to build this fitness aspect.jen4
  1. Do you follow a specific diet?   I try not to be too strict and too crazy where diet is concerned – I have been that ‘calorie counting crazy woman’ and it’s not a place I want to go to again. I eat for energy and fuel and I find that monitoring my macros – my intake of protein, fats and carbs as a percentage really makes a difference to me. Believe it or not, I now eat more carbs than I have done in a long time and losing body fat was a bi-product.  I do allow myself chocolate and enjoy nice meals out but I find when I’m really on a roll and aiming toward something that I want this less and am naturally drawn to clean, nutritious foods.


  1. What does a week of training/exercise look for you?  As I said I aim to ‘move’ everyday. An ideal week would include 3 x run sessions of different varieties; i.e interval session, hills session and a longer slower session and 3 x strength/conditioning sessions – I love lifting heavy weights but its also important for me to include more high heart rate, conditioning (or cross-fir type) sessions for obstacle racing too.


  1. How has fitness/exercise changed since becoming a mum?    It sure has! I am a lot more conscious of and know what my body is doing more. I spent the time to re-build from the inside out after having my children, making sure to correct abdominal separation and ensure my pelvic floor was working well before returning to high intensity exercise. I understand more and a few things seemed to ‘click’ better, I understand  the meaning of my movement especially in certain exercises (I sometimes wonder how much better I could have done in gymnastics if I had had this awareness at a younger age). I also value my workouts more and also prioritize them – I take and also make the time to get it done. I am a much happier mum if I’ve exercised and am feeling fit and healthy and although it means time away from my children I truly believe that mums need to commit to looking after themselves in order to be the best mum they can be.jen3


  1. What are your future aspirations?   I want to take over the world!!!  Ha ha, really I want to teach and educate as many mums as I can in how to look after themselves during pregnancy, how to prepare their body and mind for birth and how to recover well afterward. I want every mum to understand that she can take control of her body and that it is not selfish to look after herself. It is my mission to ensure that we keep the wonderful individual women alive inside the mother that they have become.I am in the process of launching Body Beyond Baby in different areas – if there are any fit, healthy, awesome. motivated mums out there that are either already qualified PT’s or are currently studying I and think that we might be a good fit I would absolutely love to hear from them.  You can contact Jen here

Sterling Silver Barbell Necklace – order yours!

Brand new to Fit & Style and being made as I type this is our beautiful Sterling Silver Barbell Necklace (we will be having a ball chain though)sterlingsilverbarbellI vary the materials I use depending on what I am creating and what I think the customer will pay.  If I used sterling silver for all my range, many pieces would just be too expensive, so I mix it up.  sterlingsilverbarbell4

A lot of the fashion jewelry pieces I use work really well, if you take a little extra care looking after them.  In saying this, depending on a persons ph level, they can tarnish prematurely … this is completely random and unique to each individual.  I am actually one of those people who wrecks almost anything … I call myself “High Maintenance”  even sterling silver I turn black, so have to polish it up to make it look nice.  A lot of my creations it does not matter so much as the charms do not touch the skin (this is wear the problem often happens) From time to time, when this does become a problem sterling silver or stainless steel are the answer.


This is why I am excited about the new pieces that will be available in the next couple of weeks.  Including Barbell Necklace, Barbell Charm which you will have the option of adding to a bracelet if you wish. Strong Is Beautiful charm, Weight Plate charm and also my Train Hard Weight Plate (a smaller version).  The Barbell Necklace or Barbell charm is available now for pre-order (so do not miss out)  you can find out the information about this piece here


Hot Chocolate Recipe plus MORE

Happy Monday ….

Hot-Chocolate-IGBecause its winter here in Brisbane, Australia … I thought I would share this delicious Hot Chocolate recipe with you – a yummy way to warm up.

hotchoc2You will also find this yummy recipe and 19 of my other favourite snack recipes in my FREE Recipe E-book … available now. Let me know as you try the recipes and tag @fitandstyle_ in your posts so I can see how you go.  Feel free to message at any time and ask questions. Hope you love trying out these recipes … it’s great sharing clean eating ideas.

Snack Recipes Cover

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