For the boys

Hello dear followers!

This week I'm going to give you the low down on an Olympic lift; the powerclean. Thanks to Eric for his beautiful demonstration.

First, it is imperative that you warm up your shoulders:

We use the stick to begin with, to get the feel for the movement, though you may feel like a bit of a dork...

To set up: shins touch the bar, hips sit lower than the shoulders, bar grip is wide, shoulders are forward of the bar and the back should be in the normal lordotic posture (curvature). The back is tight, (switch on those lats) and we slowly move the bar off the ground. 

The first pull is to knee height where the shoulders remain forward, elbows remain extended as the hips & knees extend (yes this is like a basic deadlift).

The second pull is to full extension and there is a rapid increase in movement velocity (speed). At full extension the hips finally meet the bar, rise onto your toes and the shoulders "shrug".

The elbows bend as the bar travels overhead...

The bar is secured overhead with elbows fully extended.

As you can see in this video, from full extension Eric drops into a full squat position before the Catch, the hips should be between the feet in this low squat (please maintain the spinal curvature).

This is a resistance exercise that trains functional strength, utilising the major muscle groups and can be incorporated into any training program.

Cheers & Giggles

xx

Oh hey :)

It has been a month since my last blog and Wow... Blogger has a new look...not fair to the techno-impairdo (i.e me).
So in my absence, my little man had his first trip to the hospital with croup and he will be turning one on Wednesday. Almost a whole year without any illness and at 11months had his first panadol, oral steroids and adrenaline gas. It was pretty sad that his poor body wasnt coping but he did manage to bounce back and was never too bothered by being unwell. Trooper :D
Of note is the crazy emotional tidal wave I am currently riding. This time last year I was impatiently waiting for my contractions to become consistent, by 8am the next day we were in full swing...62hours later my beautiful baby boy was in my arms. What a year it has been. I have nourished him, watched him smile for the first time, roll, crawl, have his first foods, stand, and begin to talk. He is so funny and intelligent, so cheeky and sweet. And I am a mother, forever more I will be, and I am revelling in this role.

My workout for you all today is the basics that I teach each and everyone of my clients and encourage them to practice these exercises weekly. Enjoy...

Diaphram Breathing: as you breathe in, keep your ribcage still, fill your belly out with breath. When you exhale, draw your stomach to your spine. Can be done in any position and is a great tool for connecting your mind to the breath and body, works also to soothe your baby.

TVA activation: draw your knees into your chest whilst slipping your knuckles under your lower back. Maintaining this spinal position, slowly lower one foot to the ground at a time. If this is easy for you, progress to lowering both feet at the same time. Once you can easily do this (without activating the hip flexors) you can extend the legs and slowly lower your heels to the floor.



Hip Bridge: keeping your knees, hips and ankles aligned, raise your hips to the roof ensuring your shoulders are pressing down and back from your neck. When this position is easily held for one minute, you can slowly bring one knee to chest, with the hips aligned.

Upside Down Dead Bug: in a 4point position, wrists under shoulders/knees under hips, neutral spine. Slowly lift one limb at a time off the ground to a horizontal position. When this is mastered, try to take the opposite arm and leg off at the same time.

Finally, my fave exercise of the week, tuck rock to stand:



In conclusion today I would like to give you some inspiration...

Cheers & Giggles xx

Trimester two-three Workout

After uploading glitches; Here is a workout for my glowing, growing mumma's-to-be.

SB pelvic tilt

Chest Press

Lat Pulldown

Row (advanced variation)

Upright Row

Deep Squat

Deep Squat with stretch

Leg Extension

Clam with Extension

Stretch:

Last week I also recieved an inspiring vision board from one of my clients, Cathryn. She has achieved so much in her life and is now working towards a personal training career in pre/post natal health.

Crossfit workouts are being owned by me at last after a brief hiccup and lost direction. Yoga is really taking me to new places spiritually. On monday I'm going to try arial yoga - yoga suspended from the ceiling!!! Which is finally available in melbourne. Ballet is challenging and fun although I need new pointe shoes and am really stressing about buying them as they are made from leather, which is in direct contrast to my vegan lifestyle.

All in all I'm getting a little over hearing people complain about everything in thier lives although the clients I have been seeing lately are taking control, not making excuses anymore and feeling amazing for it. It can be hard to see the light at the end of the tunnel; trauma and drama happen all the time, but what you make of your life is up to you. You can complain, starve, smoke, drink, take drugs, eat bad food and sit on your arse...or you can get up and change. Pretty sure that you'll complain far less when you realise you are in control of your destiny.

Tomorrow morning's session may elicit a few whiney protests from me though!!

Cheers & Giggles

xx





You have the power to change...

Firstly, forgive me once more for being a sporadic blogger at best. I have lots to share with you all today though :) oh and happy Easter! My first as a vegan - woo!

The title: You have the power to change...

• your thoughts
• your intentions
• your actions
• your reactions
• your body
• your life.

but you also have the power to change someone else's day. If you are positive, encouraging, compassionate and friendly...you never know just how good that can make someone feel. I hope, lovely readers, that you feel amazing after reading my blogs, training with me or just being my friend because you all make me feel like I'm doing something worthwhile, so cheers :)

One of my friends-slash-lovely-client made me the most DELISH vegan protein slice!

Ingredients
1 cup quinoa flakes
1 cup buckwheat puffs
1/3 cup protein powder
1/4 flax seeds
1/2 dried fruit ( any type you like)
1/2 cup nuts ( any type you like)
1/2 tsp cinnamon
1/4 tsp sea salt
1/2 cup almond butter
1/2 cup coconut oil
2 tsp vanilla extract
Small block of dark chocolate Melted

1. In a large bowl mix together dry ingredients.
2. Place almond butter and coconut oil in a small saucepan and heat over a medium heat until melted, add vanilla extract and stir.
3. Pour liquid mixture into the dry ingredients and mix well ( if to dry add a bit more melted almond butter)
4. Line a baking tray with baking paper and spread mixture out evenly. Pour melted chocolate over the top and spread into a thin layer.
5. Place tray in the freezer for 5-10 minutes or until the chocolate has frozen. Cut into squares and store in an airtight container in the fridge or freezer.

I've been eating this for morning tea (after work & workout)...too yummy!

Finally I can upload pictures properly! Here is my "Sanity Stash"

This was essential to have by my bedside in that first month or so of hour-long nurse sessions practically each hour! It contains:

•  Bamboo washable nursing pads (I had/have an oversupply so had to have at least three of these plus clean tops whenever I went anywhere!)
• Organic cloth terry squares...for chuck-ups, nappy, instant changing surface, makeshift bib, leaking boob soaker and yes even to wipe my tears. (ecoLinen organic cotton)
• WATER, all mumma's need to stay hydrated, especially when breastfeeding.
• healthy snacks (organic where possible) although I admit at one point I had 7 gingerbread men and 4 freddo frogs in my stash!
• hand sanitiser
• nipple cream, bottom balm, paw paw and other delicious lip balms
• books...oh I made the most of it! I simply LOVE putting my feet up and having a great excuse to read.
• and a notepad to record feedings etc...I was slightly anal about jotting down everything. This lasted a few months and includes notes such as "beautiful bubbah" and "f$%^king over it!"

Today I am also going to include an update about where DS, master Rivvy, is at. He is 10months old and I believe quite on par in terms of crawling (so fast), surfing furniture, standing alone for brief periods, pushing and walking behind things, bashing everything, pointing at everything and saying "mummummum" "da da da da" "bah bah bah" etc.
It is interesting that he is fed on demand (apparently not the "normal way" according to my friend :P) so probably still has 8-10 feeds in any 24hours. I try to feed him immediately before offering any solids as per the BLW guidelines and he eats breakfast of coconut yogurt, blueberries, sometimes quinoa fingers or wheat free toast with nut butter. Lunch is generally cucumber, tomato, carrot (salad type food) and tofu, dinner is varied but usually legumes and veggies are the main component. If I feel he needs snacks he has wheat free crackers with hummus or fruit. So he has a vegan and wheat free  diet (as do I currently) and is thriving. People always comment on how chubby he is!
In terms of EC (Elimination Communication), he wees on the potty each night before our shower/bath. We usually have a good two hours of nappy free time although since Fiji DS has had some tummy trouble and we havent been able to do this indoors. I'm sure he associates the potty with wee's (occasionally poos) and there is no pressure on him so I am confident of our small success. I even purchased his first pair of undies!
Sleeping, ah that old chestnut! Well Riv has finally managed to cut down to two sleeps daily...when they are varies but it seems to be in the morning and early afternoon. He feeds to sleep or falls asleep in the car and can usually be transferred into bed. Since Fiji we have been only co-sleeping as this is the easier option for me when DH is away at work. We will start placing him back in his cot when our schedule become a little more consistent. He wakes 2-5 times a night and can often be cuddled back to sleep or he feeds...to be honest I dont always fully wake up and have little memory of it in the morning. Many of you would be aghast at this sleeping pattern, but as I always say, this suits us at this time so it's not anyone elses place to judge :)
That about raps up my River update!

Training...

Well, I am still loving CrossFit

Over the last few weeks I have had some ripper kickstarts come in, I'm looking forward to taking on some new clients. Some have really challenged me to do homework, others have just been so enjoyable to share my passion with. It's always nice because I tell you what I quite often doubt myself...sometimes I dont even know what I bring to the table. It's hard in an industry where you have the people that come in, can sell PT and not necessarily know anything about training or the lifestyle in encompasses and then the people (like me) that arent natural sales people, dont do this for the money, genuinely want to help people but often times give too much. Unfortunately I am very dependent on validation from others which means I can easily get cut down, spiral into self-doubt and want to give up. But I've also had the pleasure of being complimented on my physique after baby, my honesty and commitment, and I've watched my clients achieve amazing things, feeling and looking better than ever with my help.
Challenge of the week strrrrrrrettttttcccccchhhhhhhh. Go on do it, get off to yoga class, go see a PT, do some stretching with your partner or a girlfriend. Oh, and dont eat too many Easter eggs!!

Cheers & Giggles
xx

back to the daily grind

Please excuse my sporadic attempts to keep my blog updated...I am back in Australia although I left my soul on a sandy tropical island in Fiji.

Upon my return (to work and to uni) I have faced a few "spanners" which a few years ago would have sent me in a spiral of negativity and woe-is-me behaviour. Thank goodness for the good things in life! So unfortunately I cannot complete my final year of university off campus...this is rather inconvenient as uni is a half hour trek in good traffic and the parking costs are rather heavy. More over, I need to rely on someone else to mind my gorgeous boy 3-6 extra hours a week which we all know I dont really enjoy. On top of this a few work issues have seen me battle "the man" which could have back fired drastically although I believe things have been resolved.

All I can say is that there is a reason I'm doing this. I work to put food on the table...good, wholesome, organic, vegan food. I study so that my knowledge can help my clients, empower people from Aus to Canada and Belfast (come on guys I know you must check out the blog sometimes!), and lead me to a profession that combines my passions and has further reaching positive effects.
On with the show.

Thanks to my holiday I have decided to decrease my "screen time", not an easy feat when you blog, attend university and are slightly addicted to social media. Whilst you are surfing the net check out www.mobilitywod.com  http://www.yogaindailylife.org.au/ and http://www.crossfit.com/ my latest interests, and http://www.gefreeaustralia.org/images/PCALL.pdf to make a small difference.

A few other things to jot down today include the sadness in Jimmy Stynes passing. What a gun that man was. May your thoughts be with his friends and family.
On a lighter note, my baby sister turns 21 this week, she had her braces removed today and looks stunning. She is another person that really makes an impact on almost everyone she meets, I am very lucky to have her in my life.

My homework for you all today is inspired by a conversation this morning. I would like you to take a moment to think about WHAT YOU WANT. In life, in health, in your day...what do you want to achieve by 7pm this evening, by this time next week, next year? Today I want to read topic 1&2 with accompanying quizzes, inspire my little movers at tonight's dance class, dance beautifully at ballet and be patient with my husband and son. We all just have to realise that "the difference between a dream and a goal is a plan".

Cheers & Giggles
xx

Beach Workout YES!

Bula again everyone :)
Confession time...I am utterly homesick! And completely unhappy about my holiday body. River has had a rough 24hrs with his second toothy peg trying its hardest to race the first one, which has resulted in a weepy frustrated mumma bear just wanting a good cuddle with her dog (who never had teething nor sleeping issues!). It is getting harder to smile when strangers are kissing & cuddling my little man...is this normal mother behaviour?!
Anyway, yesterday's workout at sunrise on the shore:

4 sets of:
Wide "warrior" squats

Tricep Dips (Advanced: one leg off ground)

Squat Jumps

 (there was a photo of me jumping...it was hideous...please jump after the squat!)

Plank & Plank with twist

This workout was fun and the beach setting was perfect!
University started yesterday for me & I am hoping to get my placement sorted as soon as I get home. Neverending is it?!
Also I felt I should clarify, last blog I mentioned how someone asked if I would like a bottle of formula for River, at the time I was breastfeeding which is why I was so appalled! More on this matter, www.thebirthingsite.com posted a facebook question about formula feeding support groups and I was really moved by Deb London who responded
"Well as some of you may know I am quite the BF advocate. But honestly formula moms need more support they we do. Seriously, has anyone noticed how hard of a time they have with their babies digestion and bowel movements? Changing formulas constantly and colic. Getting up at all hours to warm bottles. Oh man. It's awful! I feel terrible for my friends who go through this. Plus the guilt of quitting breast feeding. Seriously, it's not a pretty road. Have mercy. They need support in a whole different light!"
As a breastfeeding advocate myself, this message is hopeful. Just because I dont use formula does not mean I condemn mothers who do, and I feel like I would be just as helpful to breastfeeding and formula feeding mothers. My reason for promoting breastfeeding is because formula is NOT equal to breastmilk and I think mothers are led to believe that it is. I am interested in the health and wellbeing of everyone, including future clients. This is not to say that if you formula feed your child WILL become sick or overweight, just as breastfeeding doesnt mean your child WONT ever be ill, have allergies or struggle with thier weight. I believe in empowering women to make the most informed decision and that is why I am honest (blunt?!) about these facts. It saddens me that I feel akward here breastfeeding in Fiji because everyone else has bottles & dummies ready to go. It saddens me that tiny little babies are being bottle fed or fed hot chips smothered in sauce because they do not have a choice about what goes into their precious system...we as mothers have that choice about what to feed our babies, and I am proud that my son at 9months has had nothing but the very best nutrition.

Cheers & Giggles
xx

Bula!!!

For those of you reading this for fitness inspiration: my challenge to you today is to PUSH yourselves. Yesterday I confused my workout...I thought that 200m was equal to 2km...and my Xfit workout from Eric was 200m sprint, 20 squats, 10 pushups, 5 rounds. And as I started to run my 2km, I thought there is NO WAY I can do that...so I ran 1km each time and completed 4 rounds in 30mins. Ladies & gents, I am NOT a runner so for me that is an amazing feat! So, calculate incorrectly, go further than you planned, give it everything you've got and I promise you will feel awesome. I also tried to do some headstands on the uphill part of the sandy beach, it ended like this:

with alot of sand in my hair!

So for those of you wanting to know about my honeymoon, Fiji is brilliant although not 100% what I expected. It is extremely difficult to be a vegan here which surprised me, there isn't as much fruit & veg as I thought would be available. So I have relaxed my diet abit and definitely can tell :s
The poverty here is also really bad. We went into town today to Sigatoka and were really confronted by the lack of resources and the amount of people, I actually think that the villages might be better off without any "western" influences. The Fijian people seem to be very friendly while the Indian people seem to be slightly less tolerant/accommodating to travellers. It must be hard and I can see why people would resent tourists. We got stuck at the worst restaurant where River kicked up an absolute stink (he must have felt the creepy vibes too) and I was positively appalled at the host when he suggested that he could give River a bottle of formula so I could get a massage. Um...no effing way.

Which leads me to my next point. While Fiji is touted as a family friendly destination, I have only run into ONE other breastfeeding mum. It seems more like "here babysit my kids while I get pissed" than "welcome parents who want to holiday WITH your children". It is for this reason I can see myself coming back here when my kids are in primary school *wink, wink!

Anyway I'm off for a snorkel and a sunbathe.

Cheers & Giggles
xx