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exercise

Lifestyle, Lifestyle & Social

How to get back into exercise when you’re a busy mum

15th July, 2019

Personal trainer and founder of Fit Mamma, Jack Seymour knows that once you’re a mum, it can be tricky to get back into an exercise routine, having witnessed it first hand when his wife had their daughter. So he sought to remedy it by founding a gym that specifically catered to mums — and Fit Mamma was born! Understanding the unique needs of mums when it comes to establishing and maintain a training program is Jack’s forte so I thought who better to offer expert tips on getting back into a fitness regimen than him? Here he shares his tips for introducing exercise back into your life post-baby.

Get the all clear

“Most mums tend to get the ‘return to exercise’ clearance from their GP or obstetrician. While we highly recommend that these health professionals give you the green light, we also recommend all new mums see a female physio specialist for a post-natal screening. This is where you may benefit from identifying deeper (potentially harmful) physical problems caused from pregnancy or birth, regardless of whether or not you are planning on exercising. Generally, the screening consists of a thorough examination of your pelvic floor and an ultrasound to determine how much separation you have, how well your transverse abdominals are firing, and general harmony throughout your trunk area. If anything needs attention then your physio is there to lead you back to physical greatness.”

Make it a part of your day

“Simply getting out of the house and going for a brisk pram walk for up to 60 minutes is a great start. It’s also great to clear the mind and get some fresh air. Alternatively, get into the habit of doing a quick 10-20 minute workout in your living room when bub is having one of their (many) naps. The shorter the better to begin with. This ensures you don’t overdo it, but more importantly it’s a time frame you can commit to. If you overcommit yourself (with all the other crazy things you’ve got going on), you’re more likely to stop (See below for a quick in-home workout that gets harder as you get fitter).”

Incorporate your baby into your exercise routine

“Brisk pram walks as I’ve already mentioned are great! If your bub is still light enough then you can incorporate them into most of your in-home workouts. Some exercises will require them to be sitting next to you, but they like to watch you do those silly up-down-repetitive things. You can have lots of fun with bub— squats, lunges, sit-ups, baby presses with bub are great. You can create a really nice routine with your bub and it’s a nice bonding process. If your little ones are on the go, get involved with them, get outdoors, grab a ball and have a run about.”

Take your time

“[One of the biggest mistakes I see mums making is] not listening to their body. Pushing too hard too soon. Wanting to jump back into exercise with the same vigour and intensity as they had pre-pregnancy. It is soooo important to take your time after pregnancy. In some cases, it can take the body up to 18 months to fully recover and get back to normalcy. Take it easy!”

Exercise with others

“Commit to working out with a bunch of mums from your mothers’ group. Commit to 2 days a week working out together. This might be on your own, with a trainer, at a gym, or better yet a post-natal specific class. But set the days and times. Organise lunch or coffee after the workout, thus making it easier to commit to.”

Try this workout at home

“Don’t work for reps. Work for the ‘burn’. Different levels of strength and fitness make specific rep counts ineffective. Some exercises are too easy – some, far too hard. When you start to fatigue and that burn kicks in, move onto the next exercise. For cardio stations simply do the set number of reps shown. Keep a nice controlled tempo, and great form. If you’re not sure what you’re doing, then seek some professional advice to ensure you don’t injure yourself.”

This workout is called The AMRAP (As Many Rounds As Possible). Start with a 10 minute timer, increasing to 15 minutes, and finally 20 minutes, as fitness level improves.

Walk outs x 5

Push ups (full or on knees)

Hip thrusts

Plank (full or on knees)

Burpees x 5

Squats

Lunges

Supermans

Lateral Ski Jumps x 5/5

Crunches

Bench dips

Lifestyle

3 ways I stay healthy as a busy mum

19th January, 2019

 

Leading a healthy lifestyle is important to me. I think if you’re eating well and staying active you’ll generally have much more energy to get you through a very busy day. However  juggling being a mum along with work and any other commitments means – and I’m sure a lot of women will agree with me – that I don’t always have as much time to focus on my health regime. I know some days are definitely better than others, but ultimately I’ll always try and approach each day with a healthy mindset. Here’s a peek at what I try and do each day.

I go for long walks…

Before I became a mum, I used to run a lot, go to the gym twice a week and do Pilates twice a week. I was really, really into it. However being a busy mum I’ve had to get creative with how I stay active as it’s not always easy finding the time to head to the gym or go to a class. I’m always running around after Sophia and Grace whether it’s at home, in the park or at the beach so that’s my cardio! I also do a lot of walking with the girls. Every morning we’ll do a pram walk and sometimes we’ll go in the afternoon as well. They love going for long walks so it’s a win-win for all of us.

I keep my meals simple…

I eat out a lot for work so when I’m at home I try and keep things as basic as possible. Typically we’ll have something like chicken and salad or steak and vegies. I also eat a lot of fruit and vegetables throughout the day and drink loads of water. I don’t have a lot of time to spend in the kitchen but still want to eat well so I will always try and find the quickest and easiest way to whip up a healthy meal.

I love juices…

I think freshly squeezed juices are great, especially when I’m on the go. They’re quick… and they’re portable! I always try and incorporate some vegies into my juices so I can squeeze in an extra dose of vegetables each day. When I’m running around I always get an orange, carrot and ginger juice. If I’m pressed for time, a juice is an easy and healthy option for me.

Tell me – what are some things you like to do to stay healthy?

 

Fashion, Shop

12 chic gym bags that will make you want to work out

9th June, 2017

A post shared by Karlie Kloss (@karliekloss) on

Let’s face it: working out is often made better when you’ve got some cute workout gear to motivate you. If the right training attire can help you feel (almost) like Karlie Kloss in exercise mode then why not extend it to you gym bag? Not only will the right bag help you keep your workout essentials organised and ready for a sweat session at a moment’s notice, you’ll also feel just that little bit more stylish whilst doing it.

Shop my fave picks below…

Fashion, Shop

Activewear revamp

14th February, 2017

As part of my plan to kickstart 2017, I’m back into pilates and about to start personal training. One of the perks of working out these days is that there are some seriously fashion forward pieces available. The activewear revolution has meant that a busy training session or day running around no longer requires a shabby tshirt and plain leggings. I tend to opt for quality pieces and durable fabric as there is a lot of running around with Grace and Sophia too.

I’ll always try to mix in navy and grey marle to avoid feeling too washed out in all-black. Don’t be afraid to add in some navy and grey to your look this season. Sweat is no longer a problem with this amazing towel from Dolce and Gabbana. I’ll be using one for a quick post-training dip at Balmoral.

How about some of these standout pieces to add to your activewear wardrobe? The platform Kenzo trainers may not be the best running shoes, but they will lift up any casual outfit.

Beauty, Shop

Beauty essentials for your gym bag

29th September, 2016

gym-bag

Karlie Kloss in workout mode. Pic: @karliekloss

When it comes to packing a beauty kit for your gym bag it pays to keep it to just the essentials so you’re not lugging around your entire bathroom cabinet. So, what are the things that you will really, really need? Add these 10 things to your list the next time you pack your bag.

Dry shampoo

For those times when you just don’t have time for a shower a spritz of dry shampoo will do the trick. Not only does it absorb sweat it will even give your locks a volume boost.

Deodorant

This is a no-brainer of course! No one likes to deal with the odour post-workout so a mini can of deodorant in your bag is well worth packing.

Towel

It goes without saying that packing a towel in your gym bag is key. If you really want to up the style stakes this is a great option.

Cleansing wipes

Doing a hardcore workout with makeup on is a serious beauty no-no. Just think of your poor clogged pores! Be sure to always have cleansing wipes in your bag to ensure that you can give your face a good cleanse before training.

Hair ties

There is nothing worse than rocking up to the gym only to find your hair tie has gone M.I.A. To avoid this dilemma keep a packet in your bag so you always have spares.

Water

It goes without saying that staying hydrated is important during exercise. Why not upgrade from your standard plastic bottle and pack yourself a more durable option.

Blotting sponge

If you’ve got to contend with an oil slick after each training session then pack one of these in your bag. They’re great for mopping up shine and doing a quick refresh.

Tinted moisturiser

If you’re in a rush and don’t have time to re-do your makeup a swipe of tinted moisturiser will have you looking presentable in no time.

Mascara

A quick swipe of mascara after a heaving training session will ensure you’re ready to tackle the outside world.

Tinted lip balm

In a pinch, this can double as a cheek stain so it’s a great 2-for-1 product to keep in your bag. Just a little coat of lip balm will help you look polished.