InspireHer SA

Hey Monday, I see you! 👋🏼

Walked straight from May Mama into a chest infection. 😷

Here’s the thing… Your goals are going to be filled with a ton of setbacks. Even top performers and the most dedicated athletes have setbacks.

While my June goals had every intention of being filled with huge amounts of determination & accomplishment, my body is screaming for rest so…

GOAL #1 : Rest. Yes, this should totally be an intentional goal in times where it is needed. Physical exhaustion and mental exhaustion require equal attention.
Last week I took a mental break from content planning and social media (highly recommend, I do this often). I’m taking some time off from the gym as well while my body recovers. This also means extra early nights, extra water, extra vitamins and extra immune boosting veggies. A big part of looking after your health is knowing when to rest. It’s ok to take a break ok? 💖 Use the time to take stock of where you are and gain focus.
I like to view it like this: An arrow is only propelled forward towards its target once it has been pulled back and aimed at the target. 🎯

GOAL #2 : Setback and then comeback 💪🏼 I have neglected my running during the busy month of recording workouts for May Mama so easing back into my running is first on my list of “comebacks”. 🏃🏼‍♀️

GOAL #3 - I’m launching BRAND NEW WORKOUTS this month on the InspireHER Youtube channel 😄🙌🏼 Ps. Subscribe (link in bio), turn your notifications on & your excuses off 😜💪🏼

That’s it! Focus on a few small goals… Do them and do them well! 🔥

That’s a wrap on MAY MAMA 2022! ❤️

It’s easy to feel like one person can’t make a difference when the world has so many problems but it shouldn’t stop us from trying ❤️

This challenge was about moms making themselves a priority but more than that, it was a about moving to make a difference for one very special little five year old girl. ❤️
The May Mama’s raised a total of R9000 towards the initiative which will go directly into Shan’s education fund. 😁🙌🏼 WE DID IT MAY MAMA’S!! 💪🏼🙌🏼❤️

Thank you so so much to everyone who supported, donated and moved to make a difference ❤️

With much love and appreciation,

Nicci
X

Watch this reel by inspirehersa on Instagram aashvibes • GOODBOYS x EURYTHMICS x DON DIABLO

MAY MAMA FINAL HIIT WORKOUT 🔥💖👏🏼

Closing off the final May Mama 2022 HIIT workout with a full body blast. 💪🏼

What a month it has been ladies. 👏🏼🙌🏼🔥 I am so incredibly proud and grateful for the what the May Mama community is doing year after year. 💖 Thank you so much to each person who was a part of this year’s challenge and for supporting the initiative. 💖 I’ll share more on this soon. 🤗

But first, GET. READY. TO. MOVE for the very last May Mama workout of 2022… HIIT IT!! 😁💪🏼🔥🙌🏼💖

MAY MAMA WEEK 4 | DAY 25 🔥

Some of my absolute favourite core exercises jam packed into one awesome workout 😁💪🏼👏🏼🔥

Just a little reminder today:
You are so capable of achieving your goals and dreams. 💖 Go ahead and make a move. 💖

Have you ever heard of runner’s high? To a runner, the sound of your feet rhythmically hitting the ground is the ultimate feeling of euphoria and even described by some as totally addictive. To a non runner, however, “pounding the ground” sounds like a completely irrational exercise and feels like a near death experience.

The benefits of running cannot be ignored and far outweigh the discomfort of the activity though and if I absolutely had to pick only one form of exercise, running would be it. I have been exclusively training women since 2015 and one of my personal goals as a trainer is to teach my clients to love running because running adds years to your life and life to your years. ❤️

The reason you experience a burning sensation in your lungs is because running forces you to breathe rapidly in order to get oxygen through your body. The organ responsible for pushing oxygenated blood through your body is yes, you guessed right - your heart. Your heart is a muscle and it too needs strengthening. A strong heart means you are able to push more oxygen through your body with every beat. Make sense?
So let’s look at how to strengthen your heart and learn how to love one of the best forms of cardiovascular exercise - running/jogging. 🏃🏼‍♀️ Swipe to read how ❤️

MAY MAMA DAY 23 🔥

Interesting statistic: The average person spends roughly 2 hours and 25 minutes on social media per day. 😳 That’s x5 May Mama workouts every day. 😂
Take 25min and do something for your health instead today 💖

On a side note, if you are currently feeling really demotivated and need some uplifting then I have some awesome tips coming your way soon to help get you motivated and moving. 💖

WEEK 4 (FINAL WEEK) | DAY 22 🔥

Looks like the cold winter weather has officially arrived with the final Week of May Mama. 🥶
Here’s some food for thought this Monday:

Consider winter a good season to make changes. It’s human nature to revert to a position of feeling comfortable but unfortunately feeling comfortable is the reason why we are stuck in a cycle of repeating unhealthy/unwanted habits year after year.
Think about anything you have done that has been successful or made lasting changes; at some point during the process it required some form of sacrifice and most likely was very uncomfortable, right?
Understanding that the actual workout is not the most uncomfortable part about this lifestyle but rather consistently showing up over and over again is. That consistent and uncomfortable effort is what results in the lifestyle change. Yes, getting up early sucks; yes, braving the cold sucks; yes, feeling sore or tired sucks but feeling stuck year after year sucks pretty bad too so break the cycle and make this winter a game changer.

Here’s how: Start small. We often try focus on making too many changes at once. If getting up earlier is the first thing you have to do then work on doing that first. This alone is already you making big lifestyle changes.
Commit to doing one uncomfortable thing this winter and I promise you’ll look back next season feeling proud of all the growth you have made.❤️

Go win the day! 😁💪🏼🔥

I’m very intentional about adding in a full day of R&R into my week. With 3 small kids, this is not always a nap and Netflix all day kind of day but it does involve some resetting and generally looks like this:
1. REST - Coffee (sometimes two) in bed and a slow morning while the kids watch toons. My weekday always starts at 4am so this is a treat. ☕️
2. RELAX - I love being at home with my family so you’ll find us snuggled up on the couch during winter or spending time pool side during Summer. I also love reading and try squeeze in some reading time every chance that I get. I’m currently reading Simon Sinek’s - Start with why. Please leave some good book recommendations for me below if you have any 💖
3. PREPARE - I like to take some chaos out of my week by doing some planning, preparation and prioritisation. (My workout time & plan gets included in this 😉). My day feels a lot less stressed when I know exactly what I need to do and when I need to do it. Also, I’m a list person and there’s just something about ticking/scratching stuff off, right? ✔️
4. SELF CARE - Church, Bible study, some quiet time and journaling really fills my tank. Writing is a small hobby I have, I’m not particularly good at it but I love putting my thoughts onto paper and often find myself getting creative and coming up with some amazing ideas here. 💖

I forgot one more very important thing… SLEEP. 💤 On that note, ready for the fourth and final week of May Mama tomorrow. 💪🏼😁🙌🏼💖 Goodnight everyone! ✨

MAY MAMA DAY 20 💖

20 things you need to remember 🤗💖
No. 2, 5, 7, 10 & 13 for me. Comment with a 💖 if there is something here that you needed some reminding of. 🤗

MAY MAMA WEEK 3 | DAY 19 💪🏼

Hellllllooo Friday! 💖 Today’s workout is a great workout to get you eased into the weekend. Not too tough but enough to work up a good sweat and a good mood ✨💖😁🙌🏼

Happy training & Adios week 3! 😁
GET. READY. TO. MOVE. 🔥

MAY MAMA WEEK 3 | DAY 18 🔥

I call this one COREDIO 😜🤦🏼‍♀️😂

I have seen many clients over the years naturally hold their breath while doing abdominal exercises in attempt to minimise the burn 😂 Breathing, however, is a crucial aspect in performing abdominal exercises correctly.

Using the crunch as an example, you want to exhale during the contraction (upward motion) of the crunch and then inhale when going back down from the crunch.

Go girl & BREATHE 🌬

We often feel the need to push as hard as we can in every session but it has been proven that low intensity steady state training is in fact extremely important to incorporate and also really beneficial to overall training performance and fitness.

Your low intensity cardio should be done at an easy conversational pace and your heart rate should be within 60-70% and not more than 75% of your max heart rate.
If you have a heart rate monitor/watch then this would be considered as training in Zone 2 or the low zone 3 range.
There are a ton of online calculators to help you calculate your training zones.

Why do it?
1. Build your aerobic base
2. Recover faster with increased blood flow.
3. Avoid fatigue and burnout that comes from consistent hard training.
4. Boost mood
5. Burn calories

Enjoy an easy training day today. 💖