Pure Fitness Manly

My fairy princess 👸

Love training my new mums. Giving them space and motivation to train is the best 👍👊🥰

Always prepping food so I never get hungry!

My workout today:
4 x rounds (30 second work and 15 second test).
*squats
*pushups
*alternate jump lunges
*tricep dips
*mountain climbers

My post workout smoothie:
1/2 cup of frozen blueberries
Vanilla protein
Tiny bit of ginger
3 x cups coconut water

Mummy mantra:
Don’t compare your day one to someone else’s day 1000. So many of us are chasing short term gratification over long term growth, vision and success.

😆

There has been a twist to Friday mornings session folks! Lana is super excited to be bringing something new to keep the body guessing and keep you on your toes!

Fridays interval training session is designed to get you stronger, leaner and keep you burning calories for the next 24 to 48 hrs. (Just perfect leading into the weekend)

This session is not for the faint hearted and will push you to your maximum, so whether your goal is to be a better runner, lose weight or give yourself more explosive power for your next workout this session is for you.

Ch Ch Check it out this Friday!

So I decided to try out a zero carbs, but more fat for breakfast today, as suggested by a Pt friend. I was dubious at first as I feel like you NEED carbs first thing to stay full. BUT it’s done the trick! Bacon, two whole eggs, 2 extra egg whites and mushies and capsicum. Delicious! Plus I get to have two more meals with yummy carbs yay!

Core VS a 6 pack

Getting a 6 pack and building a strong core are actually two different things all together. Creating a strong core will require exercise and will help you out with everything from improving running to assisting you and supporting you with every day movements. Creating a 6 pack comes straight from the kitchen cupboard!

A 6 pack is your top layer of abs also called your re**us abdominals and despite what you think, this look comes from nutrition and lifestyle not 1000 crunches a day. A strong core however is the deeper abdominals muscle which is called your transverse abdominals and although it looks pretty sexy to have a 6 pack, having a strong core is more essential for every day movements.

Exercises to help build your core:

Multi functional movements such as pushups, pullups, lunge with a twist, plank, side plank, rows, squat and press, hip press and virtually any exercise performed on an exercise ball.

High intensity exercises such as sprints and stairs.

Foods to help show a 6 pack:

Berries, leafy greens, avocados, fish, olive oils, coconut oils, dark chocolate (yay!), full fat yogurt, look for less then 10 grams of sugar per 100 grams.

Stress:

Stress can be a massive prohibitor to weight loss. Those hormones such as cortisol and insulin are the biggest culprits when your tummy won’t shift. Time to shift your lifestyle and priorities if this is the case. Slow down a little, take some time out, do yoga, meditate, take an hour out to sit and just be, read a book, surf, go for a long walk. This is all going to help bring those levels back down which is going to bring you one step closer to a flat tummy (and also happier you).

My kinda healthy fats🐸
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The fats we consume either get stored as fat or used as energy. According to Precision Nutrition, "We need fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). In a nutshell, if you want to function at your peak, speed up your metabolism, keep your hormones in check, and feel your optimal best, then incorporate a mix of healthy fats into your diet. The Western diet looks more like trans fats, sugars, and refined carbs and is likely to be the culprit for indigestion, diseases, cancers, mental disorders, and metabolic distortions. YES, food is powerful and how you use it is up to you🍇 -
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Benefits of Healthy Fats⬇️
-improve body composition .
-alleviate depression .
-prevent cancers.
-preserve memory.
-preserve eye sight
-reduce add or ADHD .
-reduced risk of heart disease .
-feel fuller for longer