• D I N N E R • In the spirit of balance I like to post my “treats” occasionally... I use the term treats loosely, I don’t like thinking of it like that as it makes it feel like the rest of my food is punishment 😅. I tend to stick to the basic 80/20 rule. 80% nutritious yummy wholesome food 🌱 20% whatever 💁🏻♀️ it helps me keep on track and not want to binge after eating spinach for ten days straight. So this thing of crayfish gloriousness hit the dang spot 🤤
Post HIIT and Grid strong:
Curried Green lentils and steamed veg (broccoli carrots and cauliflower) on my sons plate
If you struggle with portions use a smaller plate 😊
Breakfast today is :Spicy,tasty and full of macronutrients and vitamins and did I say spicy and tasty 😋
What's your breakfast today?
"CAN YOU SLIM DOWN AND BE HEAVIER?
Or you could weigh the same.
Or you might not weigh as little as you were expecting.
But only if you’re conducting resistance training and building muscle.
Muscle is denser than fat so it takes up less space for more weight. In fact it takes up about 15% less space than fat.
This is what you have to bear in mind when your weight isn’t going down as you had hoped.
If your clothes are fitting better and your measurements are going down then it’s a clear indication that you’re making some awesome progress.
Focus on body composition rather than weight my friend
Tag a friend that needs to see this
CORE.... We’ve all been told over time that we must train our core to help keep our bodies stable and muscles working in unison. But what is our core?
What do you think of when I say core muscles?
Most people tend to think about mainly their abdominal muscles but it goes much deeper than that.
Your core is made up of everything in your body that isn’t a limb. This means it’s yours: glutes, inner and outer abdominal muscles, hips and pelvic floor. Your is the main functioning power house of your body that controls every movement and keeps your body stable.
So how do you train your core?
Instead of doing lots of crunches and planks (they help but not the be all and end all). There are many other exercises that can help train all these muscles to build a strong core.
As with anything it’s best to start with the basics and build up. You wouldn’t do a 10km run as your first run ever otherwise you’d do more damage than good. Just like your core, you wouldn’t do all crazy advance exercises otherwise you do your body more harm than good.
Here are a few basic core exercises to help start strengthening your core in a safe way then feel free to move onto some harder ones once you’ve build up your core:
1) Bird dog - 10sec holds - 8 reps each side
2) Kneeling anti rotation - 10sec hold - 8 reps each side
3) Cat/cow - 30sec
4) Clams - 30sec each side
5) Deadbugs - 8 reps each side
Exercises are in order on the video.
Remember if it hurts or feels uncomfortable then stop and move onto something else.
DOSKÚŠKOVANÉ!! 🙌💪🎉🎉🎉 Tak som si to užila, že to dávam na známosť až dnes 😂 Je to neuveriteľný pocit a jednoducho som plná nadšenia, radosti, ľahkosti aaaa VĎAKY! Ďakujem BOHU veľmi ďakujem že som vždy cítila že je so mnou. Že sa mi v najťažších chvíľach pripomenul (občas človek jednoducho zabudne na čokoľvek), že som opäť mala komu svoje problémy (strach, vyčerpanosť a nervozitu) vložiť do rúk a tak to mať o nečo ľahše. Niekomu, komu môžem skutočne veriť. Halleluja Pane!!! 👄
Vďaka mojej rodine.... majú to so mnou už bez tak ťažké (tá moja povaha 🙈) a nie to ešte keď je skúškové 😆
Ono študovať pri dieťati nie je len rozhodnutie moje. Je to rozhodnutie celej rodiny. Ak nie je podpora v rodine, že by mi nemal kto malú postrážiť, prípadne manžel že by neakceptoval ten bordel doma 🙈 a postrádanie jedla či už vareného alebo len potravín v chladničke (áno takto fungujeme počas skúškového. Aj keď si to mnohí myslia, skutočne super žena nie som... 😉). Bez priateľov ktorí vás podporujú a vravia to dáš ( i keď si vravím hej vám sa to ľahko povie... všetci si myslíte že mi to naskáče do hlavy 😂) viem že to myslíte dobre a som fakt vďačná.
Pri tejto poslednej skúške som vravela manželovi "keď to nespravím radšej ani domov neprídem" 😂🙈 pretože by pokračoval kolotoč nie len pre mňa v učení, ale pre každého... Tak ale DALI SME TO!
Tak aspoň na chvíľu RUKA HOREEEE! 😉❤👍 #mama #sommama #mamasita #mamaselfie #mamastyle #mamalife #fitnessmum #studentmum #maternity #makeup #maternitystyle #thanks #blondhair #longhair #courlyhair #red #coral #gold #photography #instagirls #woman #slovakgirl
💋 #instapics #pics #like4like #laskavrodinejenajvac #mamnajvac
Hold it, hold it, hold it...
Made it to workout 60 of 80!!!! Total Body Core Complete!
Scary to think that there is only 20 to go 🙈 its been worth every sore muscle! 💪
Its national selfie day today so why wouldn't I add another one to the many I share already??? 🤳 get your selfies up and feel proud and confident about them....you earn these selfies 👌 🤳👊
#nationalselfieday #doitfortheselfie #beconfident #beproud #kdmfit
So I’ve started setting my alarm at 6am to be consistent and to get up at the same time everyday and keeping myself up till 10pm which as every knows I’m normally asleep by 8 😂
The more sleep I have the more fatigued and sluggish I feel so gonna see if this works
Nu är hon nästan helt torr både på dagen och natten. Stora, lilla hjärtat 🎀
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The kids area at the studio! 👧🏼👦🏼
My studio has a dedicated area for children to play while Mum works out!
This is available for 9.30am classes on weekdays and 8am Saturdays.
Because your children should not be the reason that you don’t exercise, instead they should be the reason that you do exercise 🏋🏼♀️
Purchase a 10 Class Pass if you want to try it out first.
Message me for details, link in profile.
I'm not bossy.. I have leadership skills 😝💁🏻♀️
But for real ladies, who is a leader out there?? I know I have at least 2 mini leaders in my house.
Got my ass kicked by back day today 👊
Nothing beats a leg cuddle! One of the best feelings on earth 🌏 What’s your most comforting act?
A de-stress workout! 💪
I really couldn't be bothered...
I'm so tired..
But I knew mentally and physically I'd feel better..
So I did 20 minutes of something..
Better then nothing.
My lovely daughter has been cute all day but bedtime tonight was challenging!! For the last 2 days for some reason she hasn't had any day time naps (today she had an hour but it's not her usual amount). So bedtime comes and she is over tired, causing her to be a cranky bum!
I woke this morning with a stiff neck and shoulders from various breastfeeding positions and carrying River in the baby carrier.
I woke so tired.
I wanted so bad to run, to do a yoga class, to go to the gym...
But this morning I was tired.. and all day I was a mum, and as beautiful as it was, it was hard not having an hour to myself, because she didn't want to sleep, she wanted to play, and that's lovely but I'm so tired, so moody and stressed, emotional.
I usually settle River to bed but tonight I tried (although hard)to let go.. and let Owen settle her. I normally breastfeed her to sleep and leave her on our bed ... But now she is rolling and it's not safe anymore, so she goes in the cot after a feed. Tonight that unsettled her.. and I reluctantly walked away and let Owen take over. It was hard to relax as I normally settle her with boobs.. but Owen made me walk away. I'm glad I did I went into the garden and exercised, and breathed, and looked at the sky..
It was so needed. I'm so stiff and achy and the yoga at the end of the session was great for my tired body. It wasn't full on, it was random but it was movement, it was some mind and body connection. Owen was great, he settled her . I just had to let go a little.
#newmum #munsblog #parenting #baby #workngmum #workout #womenshealth #womensfitness #shapeyourpregnancy #fitinthe4th #fitnessmum #fitmum #mumshealth #gardenfitness #summer #destress #gymgirl #yogagirl
Families belong together 💯🌍❤️ #worldrefugeeday #familiesbelongtogether
My husband recently went to Bangladesh to work with refugees in the camps there ( swipe right to see more)... and click the link in our bio to donate to the charity that are on the ground there RIGHT NOW. My husband has been first hand the impact they have.
We get to tuck our children in every night. Give them a hug and kiss ❤️ We are so blessed!
Nighty night Mama’s ❤️ #stronglikemum
Training 🏋️♀️und anschließend in die Sauna 🧖♀️ mit diesem #fitbitcharge2
Armband ist man motivierter und kann ebenso seine Kalorien im Überblick sehen, kann es nur weiter empfehlen. Dazu gibt es noch Armbänder in verschiedenen Farben 😍
so happy right now ....one step closer 😁😁😁
💫Nadie es superior, nadie es inferior, pero tampoco nadie es igual. Las personas son simplemente únicas, incomparables. Tú eres tú, yo soy yo💫 ~Healing The Whole ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
“Nobody is superior, nobody is inferior, but nobody is equal either. People Are simply unique, incomparable. You are you, I am I..” ~@healingthewhole
Foto📸: ||RETO MAMA FITNESS EN ACCION @mgs_fitness
Así que metí un pequeño entrenamiento cortico y eficaz de puro peso corporal mientras #BabyH
estaba dormida esta mañana ... hoy me salte mis intervalos de correr en la calle porque no hay manera de hacerlo después de sentir que mis piernas están como rocas y adoloridas de ✌🏻 días de ejercicio! (HOLA A MIS PIERNAS PESADAS GELATINOSAS!)🤣 pero a a pesar de todo me siento increíble! No estoy ni un 10% fit de lo que era antes pero solo moverme ise siente de maravilla y alimentando mi cuerpo con todo lo ueeno!!! Gracias a @magdalena_hawley
por guiarme en este camino de fitness. RETO FITNESS REAL EN ACCION del programa @mgs_fitness
... mi progreso queda documentado.. creo firmemente en la disciplina y constancia ... me voy sintiendo jjuerteee!! Mira su IG y no olvides bajar tu programa “Mums Fitness Guide” Gratuito👊🏻hey mamaass por ahí no están solas... estamos juntas en esto! Si puedes! #fitnessmum #plantbased #poweredbyplants #veganmama #breastfeeding #postpartum #bevegan #workout #exercise #actividadfisica #vegana #frutas #verduras #luvegan