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fitness journal

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12-Week Health & Fitness Journal Kit [A4 printable]
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🚨 LIFE HACK 🚨Fresh produce going to waste in

🚨 LIFE HACK 🚨Fresh produce going to waste in the vege drawer because you're not using it fast enough? Before it goes off and becomes compost, chop it up, bag it and put into the freezer.

Here's my efforts from today with mushrooms and some chillis that were part homegrown over summer, part gifted by a client.

These will go great in stews, on pizza, in noodle dishes, curries, stir fries... plus when it's all chopped up it's ready to go! Just make sure you spread the contents in the bag out and lay it flat in the freezer so you can easily take out chunks as needed later on.

MINDSET RESET: I can't do it ■ It's too hard ■

MINDSET RESET: I can't do it ■ It's too hard ■ I'll just push through (even though the exercise doesn't feel good and your body is giving red flag warnings).

What exercises or yoga poses do you struggle with? Do any make you feel like you're on the verge of injury when you're doing them because they're too difficult?

There are always modifications you can do to make an exercise easier (regression) or more difficult (progression) but still work the same muscles.

Choosing the right version of an exercise for your own body strength, ability and energy levels on the day to be able to do it with great technique is a smarter way of training. You're more likely to get stronger quicker with good technique while also reducing risk of injury - it's a win/win!

Not getting outdoors enough? I'm heading into the

Not getting outdoors enough? I'm heading into the colder months right now, so this is my reminder to you to troubleshoot your obstacles for heading outside to walk/jog/bike/whatever...

We should be outdoors for at least 30 minutes every day for better health (including helping to regulate your circadian rhythm for better sleep!).

✔️ Too rainy? Get decent wet weather gear or get outside the second the weather improves.
✔️ Too hot? Go earlier or later in the day when the sun is lower and it's cooler.
✔️ Got kids in tow? Find a playground where you can train next to them, get a decent stroller or if they're older, make them do it with you!
✔️ Too tired after work and busy in the morning? Do bite-sized sessions. 5 minute walk out/5 mins to get back.

What other issues do you find getting outdoors for your exercise?

Do you get so caught up in what's going wrong that

Do you get so caught up in what's going wrong that you stop noticing your small wins? It's time to flip that script!

Small wins add up to big results. What's a health, fitness or wellbeing win for you this week?

I was always pretty sporty as a kid, but I wasn't

I was always pretty sporty as a kid, but I wasn't particularly balanced, elegant or coordinated for activities like dance or gymnastics. Even as a yoga teacher, going upside down is still a big freak out moment for me, so it's taken me a long time to get to this point with my handstands (then I lost all my progress during my high risk second pregnancy and had to build it back up again 🫠).

They're up against the wall. They're quite wobbly. They're not perfect. But I'm there and still practicing; I keep showing up. Do you have a personal challenge like this? If I can do it, you can too!

I see this extra little thrust added to the top of

I see this extra little thrust added to the top of squats all the time (and other exercise moves too!).

It can contribute to additonal compression in the lower back, less work in the core muscles and it's not great for healing pelvic floor issues.

Instead, ditch the over-squeeze and come back to a ribs over hips position at reset with a soft bend in your knees and hips/no lockout.

🚨 Technique check! 🚨 How's your tabletop loo

🚨 Technique check! 🚨 How's your tabletop looking?

Use these simple pointers to improve core activation, use your back muscles more, and reduce tension around your neck/shoulders.

✨️Bonus✨️ Also applicable to setting up for exercises like planks, mountain climbers and push ups.

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