Workout #15

Workout #15

This is an ab workout and it is quite challenging (trust me, it is more difficult than it looks!). It works every muscle in your core, and is a great workout to add to the end of cardio or just to do on its own.


How To Complete The Workout

Complete 6 reps of each, without any rest. After you have completed 1 round, you can rest for 60 seconds if you need to. Complete a total of 2-3 rounds.

1. Straight leg toe taps (complete 6 reps each side)
2. Half tuck and pike (using gliding discs – I will put the link to the discs I use at the bottom of this post)
3. Crunch pulses
4. Pyramid plank
5. One sided v up
6. One sided rope climbs (using gliding discs)

Workout #12

Workout #12

HIIT is fantastic for losing weight and toning up.

This is a full body HIIT workout that won’t cause you to bulk up, and will still burn lots of calories (both during AND after).

Complete each exercise for 40 seconds, and then rest for 20 seconds. Once you have completed 1 round, you can either rest for 1 minute, or go straight into round 2. Aim to complete 3 rounds in total. If it is too difficult, you can just do 2 rounds and then work your way up to 3 rounds.

  • Bench hops
  • Advanced toe touches
  • High knee runs
  • Bicycle crunches
  • Straight punches
  • Mountain climbers
  • Burpee roll ups
The Female Athlete Triad: Part 2 – Prevention & Treatment

The Female Athlete Triad: Part 2 – Prevention & Treatment

In one of my last blogs, I wrote about The Female Athlete Triad; a common, yet serious medical condition that can affect female athletes & fitness lovers.

To recap, The Female Athlete Triad is a combination of three medical conditions that are all linked to each other:

  1. Low energy availability & disordered eating
  2. Menstrual problems
  3. Weak bones & stress fractures

Now its time for Part 2 of The Female Athlete Triad – prevention and treatment strategies. There are many nutrition-related options to help prevent and manage this condition, and enable females enjoy fitness & sport in a healthy and happy way.


One of the keys to preventing The Female Athlete Triad is awareness and education. Educating females, athletes, parents and coaches about what The Triad is, signs and symptoms (click here) and steps to prevent it are essential.


To help prevent the Triad, it is important that female athletes are educated on nutritional requirements for their age, particularly energy (especially from carbohydrates), calcium and vitamin D. Good nutrition and adequate energy intake will ensure a healthy weight and foster good bone formation.

As a Female involved in sport & fitness:

  • Focus on healthy, nutritious eating for optimal performance
  • Avoid restrictive eating practices or cutting out specific foods/food groups
  • Don’t avoid carbohydrates-rich foods – carbohydrates are essential for optimal fitness training as they are your body’s primary fuel source. Choose healthy carbohydrate options like sweet potato, oats, brown rice, yoghurt & fruit.
  • Eat regular meals and snacks to fuel you for training – don’t skip meals or snacks, especially pre & post workout snacks
  • Monitor your menstrual cycle by using a diary or calendar
  • Consult your doctor if you have irregular/missed periods or recurrent injuries and stress fractures
  • Seek the help of a Dietitian to design a healthy diet specific to your sport and to your body’s energy needs
  • Talk with someone if you are concerned about your body image or weight
  • Seek emotional support from parents, coaches, friends and teammates

As a Coach:

  • Encourage your female athletes to eat a healthy, balanced diet
  • Remind your female athletes that healthy eating is an important part of successful training and competition
  • Focus on health and a positive body image, not body weight
  • Educate your athletes about the Triad and warning signs and symptoms
  • Avoid out-of-competition weigh-ins
  • Include weight based training to strengthen bones
  • Link your athletes with other health professionals including Dietitians and counselors
  • Look for warning signs and symptoms of the Triad and help your athletes seek medical advice


As a Parent:

  • Provide your children with healthy meals and snacks
  • Talk with your children about The Female Athlete Triad and healthy body development
  • Look for warning signs and symptoms of the Triad and seek medical help if you are concerned
  • Focus on health and a positive body image, not body weight


Management & Treatment

Managing and treating the Female Athlete Triad requires a team approach – the female athlete, parents, coach, Dietitian, G.P. and other health professionals.

The first aim of treatment for any Triad component is to increase energy availability. This may involve increasing energy intake from foods or reducing energy expenditure from exercise. Nutrition counselling from a Dietitian is essential to have energy needs assessed. Increasing energy availability should restore menstrual cycles and optimise bone mineral density. Ensuring adequate amounts of bone building nutrients including calcium, vitamin D & K, protein and other essential nutrients will aid bone recovery. Amounts can be determined by a Dietitian and dietary supplements may be necessary.

What If I Think Someone I Know Has It?

It is easy to ignore female athlete triad and hope it goes away. But successful treatment requires help from a doctor and other health professionals. If a friend, sister or teammate has signs and symptoms of female athlete triad, discuss your concerns with her and encourage her to seek treatment. If she refuses, you may need to mention your concern to a parent or coach.

Tips for Female Athletes

  • Keep track of your periods – keep a record on a calendar or in your phone of when your have your periods. That way, if you start missing periods, you’ll know right away and you’ll have accurate information to give to your doctor.
  • Visit a dietitian – they will help you get your dietary game plan into gear and find out if you’re getting enough key nutrients such as iron, calcium, and protein. And if you need supplements, a Dietitian can recommend the best choices.
  • Don’t skip meals or snacks – if you’re constantly on the go, it can be easy to skip meals and snacks. But eating now will improve performance later, so stock up with healthy snacks like fruit, muesli bars, fruit muffins, yoghurt tubs to ensure you have something tasty and easy to eat on the go.
  • Talk to someone – if you are concerned about your health or you have some of the signs and symptoms of the Female Athlete Triad, it is important to talk to someone about it. Talk to relative, friend, coach, and seek medical help. Talking to a doctor or dietitian will be confidential.

Remember: It’s your body and your life; you can stop unhealthy consequences of the Triad if you seek help and live healthy and compete at your best!

Workout #10

Workout #10

I did 30 mins of yoga. I just do Yoga With Sjana’s App.


Circuit 1

  • Donkey kicks x 45 secs each leg
  • Punches x 45 secs
  • Ab tucks with sliders x 45 secs

Complete 3 rounds, minimal rest.

Circuit 2

  • Lying leg lifts x 45 secs each leg
  • Pushups x 45 secs
  • Horizontal woodchop x 45 secs each side

Complete 3 rounds, minimal rest.

I used 2 pound ankle weights for these exercises (optional), and I also used sliders.

Healthy Lifestyle Part III

Healthy Lifestyle Part III

Hey lovely!

Okay, so a few days ago I told you all about the issues I used to have way back when I was first starting to try and lead a healthier lifestyle, and that I was prone to self-sabotaging thoughts, and my eating habits would always go astray.

Then I told you the 4 things I did (that you shouldn’t do) when you’re trying to lose weight, and get fit:
1. Do too much too soon;
2. Doing what my friends were doing;
3. Not giving myself balance; and
4. Giving myself too many excuses

It’s clear. So many people fall off track with their health and fitness because they don’t know how to keep the right mindset and find a balance in their lives that works for them.

…and that’s why I believe that all people trying to start their fitness journey, overcome a weight loss plateau, or just trying to figure out how on Earth to get fit need a training program that will actually coach their mind too, NOT JUST their body.

You see, when you have a system in place that provides you with a tailored training plan to reach your goals, all your healthy recipes in one place, in-depth articles about how your body works, and mindset coaching, life is SO much less stressful.

I should know…

For 2 years, all I did was fall off track over and over again. I didn’t focus on my health. And the worst part? I didn’t even understand how to just click the healthy habits into place.

I was constantly feeling frustrated, exhausted, and like I couldn’t find a lifestyle that worked for me.

But, fast forward to today, things are different, MUCH different.

I don’t say this to brag, I say this because I get asked all the time, but I spend no time at all worrying about falling off track, or craving sugary or fatty foods. I no longer feel the need for ‘cheat’ meals (and haven’t had a single one in over 6 months) because the way I eat encompasses foods that satisfy me and don’t leave me looking for more after dinner – AND I don’t feel like I’m missing out at all. I’m no longer turning to alcohol to make me feel more sociable, and I don’t feel like I need to drink it at all. Exercise comes naturally to me now, and I haven’t had more than a week off the gym in 2.5 years.

What brought about such a stark change?

I’ll tell you…

I sat down and created myself a mindset program that would allow me to figure out what was causing me to consistently self-sabotage, and I started working on a fool-proof method to fix the negative thought patterns I was consistently dealing with.

I set this up ONCE, and continued to use the same method for the next 3 months, and you know what? I still use it today, and…


As long as I can dedicate 10 minutes of time each week or two to doing a mental check up with myself, it all comes so easily.

Here are the main thought processes that I return to frequently to keep myself on track:


And then when it comes to actually making a change…


Feel free to print these out and use them yourself!

These two exercises are the cornerstone of how I stay on track!

It honestly felt like magic when I stopped craving foods, and I stopped wanting to sabotage my healthy habits. That little voice that would hang around in the back of my head urging me to do those things had simply disappeared.

The question is, how do you create a mindset like this? How do you build a thought process that allows you to live your best life, increase your happiness, and open you up to wellness?


First, you need a training program in place.


Because this will help keep you on track and give you something to work towards.

It might seem simple at first, just do a little exercise and things will fall into place.

But as I’m sure you know, it’s never ‘that’ easy. You need to have some goals.

Secondly, you need a step-by-step program in place to help address any guilt, anger, frustration and self-sabotage towards your healthy eating habits and exercise routine.

For now it starts here: I want you to think of ONE long-term health/fitness goal and put it somewhere you can see it (phone reminder/on the fridge/in your journal/etc), and if you’re up to it, hit reply and let me know what it is!
Love and light,


Workout #9

Workout #9

Today I did a 1 hour power walk. I also did another workout – details below.

Circuit 1: 10 min AMRAP (as many round as possible in 10 minutes – no rest)

  • 10 burpees
  • 10 push ups
  • 30 bench hops
  • 10 jump squats
  • 10 butterfly crunches

Circuit 2: 40 secs on, 20 secs off, 2 rounds

  • Squat pull (with resistance band)
  • C crunches
  • Alternating lunges (body weight)
  • Bicycle crunches