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Getting back in shape after having a baby is a goal that is typically top of mind for new mothers. There are some elements of getting back in shape after having a baby that can be difficult. You can reduce the difficulty of the...

How to Get Started Lifting Weights If you want to ease your way in, I recommend focusing on bodyweight or bands. This can be done from the comfort of your own home. By sticking with bodyweight, it should provide a stimulus for growth early on, but more importantly it...

Why you NEED a coach? A coach provides motivation, direction, guidance and so much more. I know what you’re thinking…and yes, I too have a fitness coach! All the top athletes in the world all have coaches!! 1: Accountability How many times have you started a workout...

Focusing on cardio for fat loss is keeping you fat!!! We have always been told that if we just move more and eat less we should be able to keep in shape or keep weight/fat off. However, this advice is wrong, misleading and is actually causing people to have very...

Proper exercise before, during and after pregnancy is a proven way to improve the health and wellbeing of both mum & baby. If you are thinking about working out and are also planning to have a baby soon or are already pregnant but are feeling a bit confused about the...

Here's a dumbbell leg workout that you can do at home or at the gym! Keep in mind that with free weights, you can slow down your range of motion to increase the difficulty without having to go heavier on the weights. You can also utilise mid-rep pauses to get more out...

1. 20 Plie Squats • Feet wider than your shoulders, with your toes pointed out at a 45 degree angle. • Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor. • Keep Knees in line with toes. • Keep knees soft at the top of the...

1. Reverse crunches A reverse crunch aims at bringing the pelvis closer to the rib cage. When performing this exercise imagine you are a rolling your body up like a piece of paper. Don’t kick your legs up in the air or shoot them straight up in the air either. Instead...

Exercise is not just about those 30-60 mins of intensity you schedule for yourself on a daily basis. Moving frequently during the day is detrimental to your health and well-being. How long have you been sitting today? Maybe you sit to eat breakfast, at your work desk,...

Do you often put off what you know you should do in order to help yourself or develop yourself? That little voice goes off in your head “maybe tomorrow” or “maybe when I feel like it” YES! Of course you do, we all do!! Why do we put off the things that we know could...

First, you need to assess yourself for diastasis recti (abdominal separation) This occurs when the connective tissue between your abdominal muscles thins, causing your muscles to separate. This is a common pregnancy condition, but some women may have a more severe...

Myth #1: Lifting weights is dangerous for you and your baby. The absolute opposite is true. The outcomes for mothers and babies are better with prenatal exercise. The research shows that fitter mothers have shorter labors, less chance of preterm labor, fewer...

What are habits? According to the English dictionary: habits are something that you do often and regularly, sometimes without knowing that you are doing it. So how do we form habits? We usually form habits when our actions are attached to a trigger. For example: When...

1. Green Goddess Smoothie Ingredients • 1 apple • 1 pear • 1/2 teaspoon of freshly grated ginger • 2 teaspoons of flax seeds • 250 ml water • Juice of 1 small lemon • 2 handfuls of spinach 2. Berry, spinach and yogurt smoothie bowl Ingredients • 1 tbsp of yogurt • 1...

One of the questions I get asked most often is: which is better for losing body fat, weight lifting or cardio? Fat loss involves a balance in nutrition, weight training and cardio. Each play an important role. BURNING CALORIES When it comes to losing fat, the first...

A round, firm and shapely bum is attractive to both men and women because it signifies strength and good health. The glutes are among the largest muscles of the human body and are powerful and dynamic movers. So how do I build these muscles effectively? 1. You need to...