Wonder Woman Wednesday – Jenny Kemp

I love this Wonder Woman Wednesday weekly blog post so much … I just love highlighting other women of all ages, that a setting a great example for us all.  I am passionate about changing the way as a society we think about women and view ourselves.  The only way this is going to change is if we lift each other up and set a good example for each other.  Having 3 daughters I am driven to set an example to them

  1. Tell us about yourself and what you do?jenny1

Im a 53 year old female, the mother of a gorgeous Labradoodle called Lexi and a current serving police officer.  I am nearing retirement (retiring at 55 years of age) and when that day finally arrives I intend to further pursue my personal training business.

I love to travel with my partner and have just discovered travelling by ship cruises. I loved my first cruise in 2014 and we have booked our next voyage for 2016. My pre-requisite for any holiday I take is that a comprehensive gym is readily available (preferably a crossfit gym but if not I can make do) and that I have access to good quality food.jenny5

2.   Have you always been involved in fitness?

I have always been involved in fitness, from the very traditional early school years of netball, moving into triathlons in my early 20’s. I competed in triathlons of all distances for many years, competing at State level in my age group travelling all over the State and Interstate to compete. Towards the end of my triathlon days I moved to competing in half ironman events (1.9km swim, 90km bike and 21km run) but after a reoccurring leg injury I moved into competitive road cycling and became absolutely hooked on road racing.

I had a bike for every occasion and weather conditions and trained in the early morning’s everyday with every weekend competing in a road race of some sort all over the State. I particularly loved racing in team events and due to my size was quite successful when racing in hilly conditions. I also thoroughly enjoyed competing in the SA Police Games and World Police and Fire Games over the years.

Due to my love of cycling I NEVER for one moment ever thought I would ever stop cycling and having had the latest of bikes and every cycling gadget possible I was truly set for many more years of cycling until the day I walked into a Crossfit Foundations class and as the saying goes,‘the rest is history’.

For those close to me the thought that I was not cycling anymore was almost impossible to fathom, for myself as well if I am honest. So at first as I started to feel my way with Crossfit I kept cycling and racing on the weekends but as the days turned into weeks and weeks into months my beautiful carbon fibre bike with wheels that cost more than most people’s car started to gather dust and cobwebs. Not having been prepared for the inevitability of loving Crossfit so much I left my bike hanging in my shed for many many months until it finally hit me that I did not want to go back to cycling, I just wanted to do more Crossfit and improve my weaknesses and enjoy my strengths, so the bike got sold. (luckily I sold it to a friend so I still get to see it out and about which makes me smile :-)



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

It’s funny I wouldn’t say I chose Crossfit, I think Crossfit chose me. Crossfit provided me with a training program unlike no other. It had it all, just look at Glassman’s  ‘Fitness in 100 words’ that encapsulates it all really. Coming from an endurance background I found I had a solid ‘engine’ but lacked strength and skill in weightlifting and certain gymnastic movements. Aside from the love of constantly learning something new or being challenged in ways I had never been challenged before, I loved the community of Crossfit. I know it’s been said many times before by Crossfitters, but working out with and talking to like-minded goal oriented people is inspiring and motivating.

4.  Do you follow a specific diet?

I follow the principles of Paleo eating but am not 100% Paleo. I enjoy disciplined and structured eating full of clean food that enhances my training. I tend to eat a diet high in protein to support my training, given that I train 5-6 days per week.jenny2

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

I train every weekday from 6-7am, then Saturday mornings for 1 to 2 hours. Currently I am seeing a specific weights coach to focus on some of my weaknesses. I also ensure I utilise recovery methods such as a daily infared sauna and stretching through yoga sessions.

6.  What are you weaknesses?

Mobility and flexibility are constant issues for me and if I do not continually address the two my weightlifting will become affected.  Being a smaller athlete I need to concentrate a great deal of my training time to my lifting and getting or keeping myself as strong as I can for my age.

7.  What are your strengths?

Body weight exercises and endurance wods are easier for me to complete over a 1RM lift but recognising this I continually strive to work on my lifting.  I never thought my running was that great when I did triathlons but since starting Crossfit I have found my running has really improved to the point where I won’t say I enjoy running but I certainly find it easier to do within a wod.jenny4

8.  What are your future aspirations?

I have been extremely lucky to have competed in the Crossfit Games in Carson LA in 2012 and 2014 (Masters 50-54 age group) and will never forget the experience of attending my first Crossfit Games, it was unbelievable, I was like a child in a lolly shop, eyes and mouth wide open head spinning in all directions, loving every minute of it.

I may work towards another attendance if the opportunity was to arise again in possibly 2017. The Crossfit Games is the ultimate competition and to attend as one of 20 athletes in the world for your age group is such a wonderful sense of achievement in itself, anything else from there is just pure fun and enjoyment (although I wasn’t enjoying much after some of the wods in 2014!!).

I also just want to do everything possible to enable me to stay fit and healthy so that in my retirement I can train, eat, sleep and live life to its fullest :-)


These sterling silver bracelets are a perfect reminder of the journey of getting fit and strong.  A barbell for those girls who love to lift, or a Train Hard or Go Home Weightplate …. 24-7 inspiration and motivation.  Wear Your Passion and be reminded of your desires all day.

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Happy Hump Day!

Monday Motivation – Making Time for Yourself

Good morning and happy Monday.

I hope you are ready for a new week and a fresh start.  Hoping your weekend was fabulous and you were able to spend quality time with your loved ones, and made some time for yourself too.  I think that is the biggest change to my life since becoming a mother (which is almost 17 years now – gasp!) I have learnt that it is very important making time for yourself.  katya16

Motherhood and being a wife takes a lot of giving to everyone else, however if you do not take time to look after yourself you cannot look after anyone else very well or to your best ability.  So making time to meditate, read a book, do yoga … or whatever it is that fills you up is very important.  I’ll be honest, I am good at telling everyone else to do this … I have to work hard at making this happen for myself.  Lets make a pact, that we both try hard.  Drop me a comment to tell me how you are going to make time for yourself this week.  Here is what I am going to do –  making time for myself ….

  • I am going to do my Headspace Meditation (the ap is on my phone it only takes 10 mins)
  • I am going to read my Word for Today (this is also an ap on my phone, it is a daily devotion and connects me to my God)
  • I am going to sit down once this week for at least 15 mins and read a magazine (this will be the hard thing)
  • I will mobilize each night – this is good for my body and good recovery from lifting heavy.

I look forward to hearing what you are going to do …. lets make these changes together :-)


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This week I thought I’d share some quick ideas for dinner I do.  I love fish, so we eat fish once or twice a week.  A favourite and easy fish option is the half a side of salmon you can buy from Aldi.  They are in the freezer section, and I used to cut them in half, however now we are a family of 5 all eating salmon, I usually baked the whole thing and then Gary and I have salmon for lunch the next day also.  I usually baked it for 15-20 mins at 180 degrees – easy! and serve with a salad.

salmonAnother one of my easy ways with fish, is to purchase some nice fish fillets.  I get a baking dish, pop olive oil in the bottom, place the fish in.  Smother with pesto, squeeze lemon over, salt and pepper and drizzle with olive oil.  Cover with aluminium foil and bake in the oven for 15-18 mins on 180 degrees.  I usually serve this with sweet potatoe fries and a salad … easy!

Enjoy trying these xxx

Fitness Friday – Consistency pays off

Happy Friday…. it’s school holidays here in Brisbane, so I’m juggling working, training and motherhood.  I always find it a little challenging, as I am not naturally a structured kind of person … I fly by the seat of my pants a little, knowing what I need to do and just doing it.  I get caught out tho … so I really find planning my day works best.

This week for Fitness Friday I want to remind you that CONSISTENCY is king!  15.1a

To get results with your health and fitness, it is about being consistant and results will come.  It doesn’t matter what type of exercise you are doing this is true.  When I started CrossFit I would get so frustrated, because I wanted to be better NOW!  Then one day my coach said “In about a year you will be better” i nearly died. A YEAR!  I have really learnt that being patient and just showing up and doing the work is what counts.


So …. make sure you stick to your plan.  If it is to jog 4 times a week, then make sure you do that, if it is to go to yoga 3 times a week … stick to that!  Believe me it will pay off in the long run with your health and wellbeing.  It goes for eating too … the more consistant a good diet is, the better you will feel and function.


I like this quote … obviously the side effect of being fit is looking fit, but it is not the focus.

Here is a piece that always reminds me to stay consistant with the charms I Can and Weakness Is A Choice the Angel Fitness Bracelet is the perfect reminder to stay on it!


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Wonder Woman Wednesday – Tati Pineau

I love this blog post, the chance to share another story from an inspirational person.  This strong lady fits lots into her life.  You can follow her on instagram: @strongfittati

Happy Wonder Woman Wednesday!  Strong Is Beautiful definitely sums this Fit Mum / Mom of 2.tat10

1.  Tell us about yourself and what you do?   My name is Tatiana born 03/19/1980. Am from Brazil Rio de Janeiro. I’m wife, and mother of two wonderful kids. I’m a StrongWoman, Powerlifter Coach and Athlete, i train to compete in both sports. And i also do Massage Therapy, i started when i was 6 years old, i always had the desire to help others and make then feel better, for me that is a perfect combination of train athletes and treat then as well.tat7

2.  Have you always been involved in fitness?  I always had been very active, i grew up dancing Samba, playing soccer, volleyball, hiking, bike ride in the mountains all that just for fun. I started training StrongWoman and Powerlifting  7 years ago.tat9

3.  What exercise/sport do you do – why did you choose this sport?   Strongwoman, PowerLifting, Mas Wrestling, Gymnastics, CrossFit, Rock Climbing, Boxing, kayak, Capoeira.

I grew up watching the World’s Strongest Man and weightlifting competitions… My dream was to train and compete in StrongWoman and Powerlifting which has now become my passion. I’m living my dream. I love the sports and am very passionate about it. I love challenges, for me the harder the better. I enjoy pushing myself to the limits :-) tat8

4.  Do you follow a specific diet?   I do the Blood Type diet for more than 6 years now, it is a lifestyle and saved my life. The foods you eat react chemically with your blood type. If you follow a diet designed for your blood type, your body will digest food more efficiently. You’ll lose weight , have more energy, and help prevent and fight disease.

The bloodtype diet is based on the theory that your blood type determines which foods you should consume in order to achieve optimal health.tat6

5.  What does a week of training/exercise look for you?  My training is based on functional and fundamental movements. I do strength training 2x week. I use the Conjugate System to rotate the exercises. I have one Press day and one pull day.

Pull day (DeadLift, Clean, Back Squat, Front Squat,).

Press day( Sand-Bags, dumbbells Log, Axle, Yoke, Barbel).

Twice a week I do Strength Endurance, Endurance, Anaerobic Threshold, Aerobic, Run, Capoeira (martial arts from Brazil)

Active Recovery 3x a week, Hike, Bike, Swimming, Kayak, paddle board, Rollerblade.

On my rest day i do jacuzzi, sauna, cold bath

All that is essential for my program, without recovery there is no training.   I go by feel really, if i don’t feel 100% i listen to my body. Joe Di Marco said “Don’t let your body be a slave of your mind”. I apply that to my training program.tat2

6.  How has fitness/exercise changed since becoming a mom?  have changed for better, i want to be a example for my kids and being a mom means i need to train harder to inspire them, they grow up in a great inspirational environment, and really there is no excuses,you can make time, you can train with your kids, and have fun at the same time ;-). I love the fitness life and i want my kids to see how awesome it is to have a healthy active life.


7.  What are your strongest and weakest movements?  My strongest movements is most StrongWoman awkward objects, Sand Bag Carry, Atlas Stones, Wheel Barrow and Yoke carry.

My weakest movement is the Press, Olympic Weightlifting Snatch, Clean & Jerk, i need to work harder on all of them because they are very technical movements.  I love it and my body makes great progress when i do Olympic Weightlifting.tat4

8.  What are your biggest challenges?  My biggest challenge is strength. I grow up on the farm and i did lots of functional movements, the muscle memory helps me today on my StrongWoman training… But not so much in Powerlifting, in competition at 123lbs (55kg) bodyweight i DeadLift 270 1/2 lbs (125kg), Back Squat 225 (100kg) and Bench Press body weight, i still have many years to build more strength to achieve my goals.  My background is poor in sports, i played a lot and i was very active back in Brazil but i never had the chance to do any serious sports. That means i need to work harder and be patient with the process. To build strength takes time and i’m ready to do anything to achieve it!tat3

9.  What are your future aspirations?  I want to go to the Nationals first and one day go to the Arnold’s for PowerLifting and StrongWoman, I qualified many times for Nationals but i never had the chance to go. I would love to be there one day to follow my dreams.tat5

“Training isn’t about how much you can do or how long you can do. More is not better. Better is better” ~Julien Pineaureading

Once again I loved reading this post, I hope you did too.  This is what excites me to bring the Fit & Style Fitness Magazine together.  Each month I hope it also gives you more inspiration and motivation.  I am passionate about Woman’s Health and fitness routines for women, its time to change how we think.  This is one of the reasons I added this weekly Wonder Woman Wednesday post, its all about sharing our stories and seeing which fitness routines for women work for the different individuals. Its not always about fitness weight loss, its about creating strong bodies that function well.  Let me know what you think if you read and enjoy a post.  Its nice getting your feedback.

I am lucky to be meeting up with Tati and her Strong man husband Julien when I go to USA later this year.  Tati has already ordered the sterling silver Barbell and Train Hard or Go Home Necklace which i do think is the perfect piece for her.  I know she will love it :-) you can find them here

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Happy Hump Day :-)

Monday Motivation – Cranberry & Almond Slice


Are you ready for a new week?  I have spent some time planning out what needs to be done, making some lists.  I’ll be honest I struggle with the planning – I find it hard.  But I believe it can be learnt, so I keep trying.

Hope your weekend was great.  After such a busy weekend last week it was nice to have a change of pace.

Today I am sharing one of my favourite snacks at the moment.  I do believe that being organised with your food, makes it alot easier to make good choices.  So here is one, that I have been enjoying lately.







So to start the week off I am wearing the Dream Big bracelet … I believe in dreaming big!


So this is the perfect reminder to go for it.  Find them here 


10 Lessons learned from my First Individual CrossFit RXD Competition

Happy Fitness Friday.  Last Friday I was fighting the nerves and being pushed out of my comfort zone.  I thought I would sum up the 10 Lessons learnt from my First Individual CrossFit RXD Competition this week.  It was a big day – 9 WOD’s in one day.  CrossFit Desire  hosted the comp which was held at the Australian Catholic University on September 12th.

Here are some of the things I learnt.

  1. It doesn’t feel nice to be pushed outside of your comfort zone.  All last week I tried to enjoy the week, but it felt uncomfortable and I was battling my thoughts.
  2. Even on Saturday after we started I was still doubting myself.  To be honest I am not usually like this, but it was tough … I learnt I need to believe in myself.duelatdesire
  3. Age is No Excuse.  We were warming up for a 1 RM Power Snatch and chatting with one of the girls (who was lovely) I made the note that she looked young “I’m 17 she says” the age of my eldest daughter … this triggered the “I am too old to be in Rx – I should be in Masters” this I learnt was not true.  Never again will I care about an age.
  4. Having support around you really helps.  I was lucky that my own CrossFit box was hosting the competition, and I had my friends and training buddies around to cheer me on.  This was so amazing and helped me so much.  Especially Urban Muscle one of my sponsors who were amazing, and took the videos shown here.
  5. Burn the Questions.  I recently listened to Julien Pulien (he is a strong man) talking about mind control.  He said “Burn the Questions, if you need to carry the kettlebells there … then just do that, take them there” Don’t listen to your body trying to tell you to stop, put them down blah blah blah … I used this advice many times over the weekend (especially in the hill sprint)
  6. The body is amazing … the body will do so much more than what the mind is capable of.  If you have done the work, then just trust the body.
  7. Do Not Stop.  After WOD 3 I wanted to go home … but i didn’t.  I seriously contemplated it – LOL.  But i am glad I didn’t I stuck in there and got to the end.  That was an achievement in itself.
  8. Enjoy yourself.  I met some amazing ladies

    … these girls were such good athletes and I have respect for all of them.  We shared the ups and downs together, and it was great.  I love meeting new people, and this is always a great chance to do so.

  9. Competition always highlights your strengths and weaknesses, so once again I could clearly see what I need to work on.
  10. It is possible to do 9 WOD’s in one day … lol!  It was actually really interesting having the different combinations, and having so many different workouts really made it a true CrossFit comp.

fitmumbraceletThis I Can charm and the Fit Mum is probably one of the most relevant pieces for this experience.  It was a big learning curve, I did learn that “I CAN” …. and I will always be a Fit Mum … I have an example to set to three girls, that Strong Is Beautiful, and Girls Can Do Anything!  Get yourself one below.

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Monday Motivation – Chocolate Buckinis

Happy Monday ….

Hope your weekend was fab.  A new week and a new start …  I will confess, I am coming off a big weekend and do not really feel refreshed to start the week, but that is ok because it is the side effect of a big day competing in my first Rx CrossFit Competition.  As per my friday blog post about pushing outside of your comfort zone, i certainly was out of my comfort zone all of last week.  It is uncomfortable … and that is why its hard to do it I guess.  I was battling all the negativity last week.  Am I too old, and i not good enough blah, blah, blah.  I learnt a few big lessons … 1. surround yourself with supportive people, those who believe in you (even if you don’t)  2. Age is no excuse – one of the girls I was competing against was 17 – the age of my eldest daughter, but it was not relevant at the end of the day  3.  You grow outside of your comfort zone, and learn lessons here  4.  Life is for learning  5.  Sometimes the biggest challenge is inside of your head (battling the negative thoughts)duelatdesire1

I do know that fuelling my body with good food definitely helps me do what I do.  These Chocolate Buckinis can be used for lots of different things. buk2 I like adding them on top of smoothie bowls, chocolate chia pudding (which you can find the recipe for in my snack recipes e-book also on top of deserts etc … lots of uses.




Start your week by fueling up with motivation and inspiration to get you through the week. Share the good vibes with your family and friends.

Stone Inspiration Bracelets are the perfect gift idea to give something meaningful and unique.


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Friday Fitness – Getting Out Of Your Comfort Zone

comfort zone
  1. A situation where one feels safe or at ease.
    “the trip is an attempt to take the students out of their comfort zone”
    • a settled method of working that requires little effort and yields only barely acceptable results.
      “If you stay within your comfort zone you will never improve”

Happy Friday Fitness … I hope your week is going great.  I thought this week I’d talk about getting outside of your comfort zone.  This applies especially to ME this week, as I embark on my first Individual CrossFit competition in the RXD (or open) division.  Being 42 years old, I have the luxury and option these days to compete as a Master 40+ age group.  This is my comfort zone.  This Saturday, my own CrossFit Gym – CrossFit Desire are holding the Duel at Desire 2015 Competition.  After some discussion my coaches advised I should “get out of my comfort zone” and compete in the Open Division.  I’ll be honest here, it has scared me to do this.  I am out of my comfort zone just thinking about it.  Then all the self doubt starts, but I will be with all the young ones, I can’t do all the movements … blah, blah, blah …  I spoke to one of my friends this morning, and she hit the nail on the head “Chanel, you will not grow and improve unless you get out of your comfort zone” boom … there it is!

So, it does not matter what it is you are doing, weather you are trying to start exercising again, or eating well … or even getting to sleep earlier, its always easier doing what you always do.  I challenge you to step outside of your comfort zone, it feels awkward and uncomfortable … but what is the worst that can happen – that you learn, grow and achieve.  You better yourself …

There is some science behind the “Comfort Zone”  this is taken from Life Hacker, What do you really get when you’re willing to step outside of your comfort zone?

  • You’ll be more productive. Comfort kills productivity because without the sense of unease that comes from having deadlines and expectations, we tend to phone it in and do the minimum required to get by. We lose the drive and ambition to do more and learn new things. We also fall insto the “work trap” where we feign “busy” as a way to stay in our comfort zones and avoid doing new things. Pushing your personal boundaries can help you hit your stride sooner, get more done, and find smarter ways to work.
  • You’ll have an easier time dealing with new and unexpected changes. In an article by the New York Times Brené Brown, a research professor at the University of Houston, explains that one of the worst things we can do is pretend fear and uncertainty don’t exist. By taking risks in a controlled fashion and challenging yourself to things you normally wouldn’t do, you can experience some of that uncertainty in a controlled, manageable environment. Learning to live outside your comfort zone when you choose to can prep you for life changes that force you out of it.
  • You’ll find it easier to push your boundaries in the future. Once you start stepping out of your comfort zone, it gets easier over time. This same NYT article that as you step out of your comfort zone, you’ll become accustomed to that state of optimal anxiety. “Productive discomfort,” as they call it, becomes more normal to you, and you’re willing to push farther before your performance falls off. This idea is well illustrated in this infographic at the Science Leaders. At the bottom, you’ll see that as you challenge yourself, your comfort zone adjusts so what was difficult and anxiety-inducing becomes easier as you repeat it.
  • You’ll find it easier to brainstorm and harness your creativity. This is a soft benefit, but it’s fairly common knowledge (and it’s easily reproducible) that seeking new experiences, learning new skills, and opening the door to new ideas inspire us and educate us in a way that little else does. Trying new things can make us reflect on our old ideas and where they clash with our new knowledge, and inspire us to learn more and challenge confirmaton bias, our tendency to only seek out information we already agree with. Even in the short term, a positively uncomfortable experience can help us brainstorm, see old problems in a new light, and tackle the challenges we face with new energy.

So how do you break out of your comfort zone?  Do things differently,  might be only small changes but this still counts.  Do something that scares you (within reason and within the law – lol) take small steps.  Make little changes, and then work up to bigger ones.  You don’t have to be out of your comfort zone all the time, just sometimes … see what happens when you try it.


I look forward to hearing what you think.  Meanwhile … I have a competition to get ready for.  I’m planning on enjoying it :-)



Love the inspiration piece above? Click below to have yours.


Spring has sprung, essential oils for hayfever …


Spring has sprung here and our family is suffering with hay fever.  Sneezing and running noses.  Essential oils for hayfever is what I’m trying.

Allergies-IG 2

This week I have been diffusing the following combination

  • peppermint 4 drops
  • lemon 4 drops
  • lavender 4 drops

This has definitely been helping.

Don’t forget to eat healthy, exercise often, sleep more, and live well.


It is very important that you get reminded of how great life is. Get inspired with “Live Well, Laugh Often, Love Life” motivational piece.

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