This week Fitness Friday is on hold, due to Good Friday. Its Easter weekend, and hopefully everyone is with loved ones and family enjoying some down time.
Life goes so fast, its important to enjoy the time with your family. I look at our 3, and they are growing up so fast. It doesn’t seem long ago they were babies … now the eldest has her license and is out and about doing her own thing. So we try and grab snippets of time together.
I hope this 4 day break is a chance for you to do the same with your loved ones. Relax, Enjoy, Chill, Recharge!
Its Easter week … the time of the year when chocolate is at its peak! I am looking forward to having a dark chocolate bunny on Easter. I’m all about enjoying life and ballancing it out. However, its good to have some clean eating ideas too. You can always make your own homemade dark chocolates … get yourself a chocolate mould and try these
These “white chocolate” bunny tails from I Quit Sugar look so cute
This is a cute breakfast from the Merrymaker Sisters
Have a wonderful Easter with your loved ones.
I know not everyone is like me. I have always been into exercise since I was a little girl. I think some of this was from a fairly early age i realised how good I felt afterwards, getting good endorphins made me happier. It just became part of what I did.
I was talking to one of the girls where I train the other day, she is a busy mum, her husband travels away … she was saying how hard it is to find the time. I gave her a few ideas of ways she could fit a couple of extra workouts in at home … bodyweight workouts are easy and totally kick your butt. Just do 100 burpees for time … no other equipment needed. LOL! We were talking it through, and I made the point that she needs to sit down on Sunday or the beginning of the week and plan what she is going to do and when. Then it is easier when the day arrives to stick to it. I also find that if I have something already written out it is much easier to just do it. If I was to leave it to myself, that is when you can easily talk yourself out of it … or cut things out.
Here are a few short work out ideas you can do at home if you are short on time, or day light … I always think going for a run is a good start, but if you hate running that may not be a good option.’
Try some of the following:
- 100 burpees for time
- 10 or 15 mins of as many rounds as possible 10 pushups, 15 air squats, 20 sit ups
- 5 rounds of 1 x min skip, 1 min x sit ups, 1 min x burpees 1 x min rest
- tabata which is 20 secs on 10 sec rest x 8 rounds – tabata pushups, tabata sit ups, tabata airsquats, tabata burpees
- 50 sit ups, 50 skips, 50 walking lunges, 50 skips, 50 burpees, 50 skips, 50 airsquats, 50 skips (or change it to 100 as you get fitter)
- 3 rounds of 50 x pushups , 50 x situps, 50 x air squats
Hope some of these are helpful. Plan it in to your day/week and make it happen. We all have the same amount of time in the week … its just what we prioritise that gets our time. If it is important to you …. you will find the time.
I am always talking about having good food on hand to eat. Having good snacks in essential … especially if you have a sweet tooth. I made these Choc Mint Bliss Balls and they are super delicious. Cocao is a stimulant so be mindful of when you eat them, I personally wouldn’t eat them at night time before bed. I use Young Living Essential Oils, please email me if you would like to try and sample – peppermint and lavender are by far my favourites. You can get essential oils everywhere, however the quality and production of them is critical.
I cannot stop eating these … they are so good. Give them a crack and see what you think.
Tackled 16.3 on saturday. One of my best friends was gutted when the workout came out as she did not know how to do Bar Muscle Ups … we talked it through, and what happened Saturday, she got not only her first one – but 2 more. She had to go through the frustration on Friday to get the fire to give it all on Saturday … never give up! Always keep trying. Age is no excuse, we just may take longer to learn … but that is ok.
This week we celebrated International Woman’s Day. Times have changed so much as to how women function in society. I feel grateful to live in a time where being Strong Is Beautiful and that women get to give things a good crack. I know I am a more rounded human because I have things that make me happy and fill me up … things that I can focus on and strive for. Hopefully this is setting an example to our 3 girls, that Girls Can Do Anything … and also that age is no excuse.
There are so many wonderful role models out there for us all now … and we all have the chance to try anything we like, its never too late. I feel we still have a long way to go as a society in how we set examples to girls and women. Some of the celebrities do no help in the way they conduct themselves … which is such a shame for our girls. I wish I knew how we could change this … I think it just has to start from each individual, and us standing up and saying that their behaviour is not ok. I am in the Masters Category in the CrossFit Open – I am in the 40 – 44 age group and I am in awe of what some of these women can do, in my country and in the world. It is outstanding. It proves to me that it can be done, and it gives me something to strive for. There are women all over the world breaking out and doing amazing things (not just in sport) lets be proud and support each other on this journey called life.
So I actually don’t have the best nose on earth. My sense of smell is probably my weakest sense … which makes this DIY carpet cleaner that I made kind of even a shock for me, but truth be told … the dog peed on the carpet, and after cleaning it, and even wet vacumming I could still smell it. It was driving me crazy … one of the worst smells ever. So yet another use for the Purification Essential Oil was to create a DIY carpet cleaner. I think this is why I love the essential oils so much … so many uses.
D.I.Y Carpet Cleaner
- 1 cup baking soda
- 10-15 drops Purification Essential Oil
- shaker container (or jar & lid with holes)
So easy, just mix baking soda and essential oil, add to shaker container (I purchased one from the supermarket) or make one using a left over jar (the one below was an salsa jar and punch holes into the lid) then apply to carpet by shaking … let sit for 15-30 mins before vacumming back up.
Hope your week gets off to a great start
We all like doing things we are good at or we can do … it makes us feel competent, it is good for our self-esteem. However, if we want to improve on our weaknesses it is necessary to spend time working on them. This flows to all aspects of life not just fitness.
Depending on the fitness or exercise you do obviously your weaknesses will change. It could be improving your running, and having to do hill sprints … or triathlon, and practising your transitions. When we did Triathlons we did a session a week specifically to transition training, to get used to moving between the different movements. For me doing CrossFit I have a list of things to work on. Ring Muscle Ups, Handstand Pushups, Chest to Bar pull ups, Pistols, Strict Press to name a few. I have had to make an effort to work on these … and it is a work in progress.
This carries through to life. If you want to be the best version of yourself you need to work on the things that trip you up. They are usually things we have done for many years and they also take time to change. The first step is obviously consciously being away of what it is. Then having a plan of changing the habit or behaviour. If we all took on this challenge we would not only become better athletes but happier and nicer people to be around.
What are you working on today?