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Kat Millar

Leave a Comment / By NZ Real Health / June 13, 2012

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Hi, I'm Ange, a personal trainer, yoga teacher, nutrition coach and mama from New Zealand who believes that everyone's road to a healthier lifestyle should involve more than just dieting and workouts. Join me on my journey of health, motherhood, PCOS, yoga, and real food. I don't believe in deprivation or fad diets; I'm all about finding the balance in life!

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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.

Aim to improve on your current health and fitness

Aim to improve on your current health and fitness habits by 1% every day.

It might sound small, but imagine where you'll be in a week... a month... a year... It all adds up and slow but steady progress is more likely to stick in the long term!

👋 I'm Ange. ❤️ I wasn't always an effortle

👋 I'm Ange.

❤️ I wasn't always an effortlessly fit personal trainer - I'm still not and have to pursue working at it! I loved sport as a kid but faked notes to get out of PE and struggled to find a love of exercise as a young adult. My own journey with PCOS made it a necessity but sport (specifically dance, ice skating and rowing) changed it to a love and motivated me more to get into the gym.

❤️ After a high risk second pregnancy leading to almost 5 months of bed rest, I had a relatively recent reminder of what it's like to work your way back up from low level fitness. I know how hard it can be, but the benefits are well worth it!

❤️ Postpartum first round I 'bounced back' albeit with a sacroiliac joint injury from a poor yoga cue in a generic hatha class. Second round was much harder due to the bed rest. This triggered my passion to be as informed as possible and to empower women with the knowledge to train safer during pregnancy and after birth.

❤️ From media-encouraged fad diets to terrible advice around my PCOS that led to disordered eating behaviours, I steer well clear of this now. Food is fuel but it also holds culture, emotion and memories. For sustainable, deprivation-free eating I now focus on a balance of macros and portion sizing and practice what I preach. Cooking with my family and eating real food are high priorities in my house!

❤️ I have two dogs, a cat, three frogs, two daughters and a husband who humours my penchant for owning training leggings in every colour and print imaginable, and my random home crafting projects I always have on the go.

❤️ My passion is helping busy women - especially mums - to build sustainable healthier habits they can stick to for life. DM me to learn how we can work together, or check out my bio for a free tips guide to get you started!

Ange xx

Time for a quick downward dog technique check! Is

Time for a quick downward dog technique check! Is there anything you need to work on?

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