Ascent Health & Fitness https://www.ascenthealthandfitness.com.au Women's Fitness Expert Tue, 06 Feb 2018 06:48:12 +0000 en-AU hourly 1 https://wordpress.org/?v=4.9.4 How to Workout at Home .. https://www.ascenthealthandfitness.com.au/2017/12/how-to-workout-at-home/ Sun, 10 Dec 2017 20:30:23 +0000 https://www.ascenthealthandfitness.com.au/?p=3433 Hands up who ALWAYS has time to do the perfect workout? You know, the perfect time, no distractions, all the space you need … Yeah right, that’s a dreamland! There’s never a perfect time, there’s always a distraction and when you are working out at home, there’s not always a huge amount of space! The

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Hands up who ALWAYS has time to do the perfect workout? You know, the perfect time, no distractions, all the space you need …

Yeah right, that’s a dreamland! There’s never a perfect time, there’s always a distraction and when you are working out at home, there’s not always a huge amount of space!

The good news is … you don’t need to worry about any of it! Here are my tips for how to workout at home … successfully!

OK, I’m going to deal with the big rock first ..

There is never a perfect time .. there will never be a perfect time .. you will always be busy. You will always have somewhere to be, something to do that is demanding your attention ( think kids, housecleaning, work ). The only way to get your workout done … you need to MAKE THE TIME. I didn’t say it was going to be easy, but making the commitment to your health, your fitness, feeling good will be more than worth it! Make that appointment with yourself.

You don’t need flash equipment .. you don’t need a gym. You don’t need a squat rack or a rowing machine to get a great workout, especially at home! Just use your body. Especially if you are starting out body weight is the perfect option for strength training after all, we carry our body weight around all day! There are absolutely ways to increase the intensity of your workout using body weight, and if you need to feel sore after your workout, then this can certainly happen!

You don’t need much space .. if you have space to put a mat on the floor, then you have space to do your workout. My yoga workout is usually done right beside the ironing board with the cats doing their own stretches on my mat.

Set up a space if you like .. I know I’ve kind of contradicted myself after my last point about not needing space to do your workout … but if you do have the space it can be motivating & inspiring if you set up your own workout space. You could have your mat and whatever equipment right there ready to go whenever, rather than searching for everything or moving everything all around the house.

Try to ignore distractions .. There will always be distractions when you are trying to work out at home. Kids, partners, the  laundry, the dishes in the sink. What you need to focus on is you and try your best to ignore the distractions around you. This time is about you and rather than putting other things first, it’s time to put yourself first!

How long should you workout for .. there is no hard and fast rule for your workout time. Start with how much time you have available. Do you only have 10 minutes today? Then squeeze in a 10 minute workout and really bust it out! Later in the week you might know that you have a little bit extra time to spare and you can fit in a more structured workout and focus on something specific. Whether your workout is 10, 15 or 20 minutes, it’s not the length of the workout that matters when you are busy .. the fact that you are committed, moving and doing something to make you feel good matters most!

What to do .. this totally depends on what your goal is for right now. If you are just moving to stay fit, healthy & to feel good then your workout should be something you enjoy doing! If you have a specific goal in mind then your workout will reflect that goal .. cardio, strength, yoga .. it can all be done at home!

This is a link to my home workouts on YouTube … Home Workouts

If you would like to add some equipment to your home workout, these are my suggestions …

What you need to workout at home …

Remember, when it comes to your workout always do what makes you feel good and is good for you!

Now, lastly, I totally get that the stars don’t always align and you feel like working out every day .. there is always a need for a little extra motivation & inspiration. If you are in need head over to join my FREE private Facebook group. It’s a safe place to hang out and chat with other like minded women … Join us now here ..

 

 

 

 

 

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How to Survive the Party Season https://www.ascenthealthandfitness.com.au/2017/12/survive-party-season/ Sun, 03 Dec 2017 19:30:22 +0000 https://www.ascenthealthandfitness.com.au/?p=3414 It’s that time of year again .. party season! I love this time of year but I admit that I have to work extra hard to make sure that I don’t overdo it. The scales and my clothes certainly show the “fruits of my labour” when I don’t keep a close reign on the food

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It’s that time of year again .. party season! I love this time of year but I admit that I have to work extra hard to make sure that I don’t overdo it. The scales and my clothes certainly show the “fruits of my labour” when I don’t keep a close reign on the food and drinks!

While it’s not necessarily the easiest time of year to lose weight, if you are committed and consistent … it is absolutely possible to maintain your health & fitness over this time with a little extra planning & effort.

Here are my tips to survive the party season and feel fabulous and ready for the new year! I’m not going to elaborate too much because the tips really are self explanatory

 

Exercise through the holidays … 

Exercise early in the morning before the busy of the day gets out of control … you won’t feel like it later and that smug feeling knowing you have already done your workout is so motivating!

Get creative if you aren’t able to get in your usual workout … body weight & circuit type workouts you can do at home can be quick & incredibly effective. I post a workout each week that you can do at home and they are super quick so keep an eye out!

Don’t stress if you have to miss a workout because things are getting a little crazy. It can happen, I know it’s probably your sanity break so take a breath and make sure you make time for it the next day.

Choose bang for your buck workouts .. these are my favourite in busy times. They don’t take long and can certainly pack a punch! HIIT workout burns lots of calories fast and strength training doesn’t need to take hours to maintain muscle.

Get out and walk as often as you can … extra movement is good! Good for your body, and good for your mind!
Exercise is not punishment for enjoying food. Exercise for enjoyment, sanity, the health benefits not to punish yourself!

Eating over the holidays …

Drink lots of water .. it will keep you hydrated in this heat & keep you feeling full and not looking for all the really good Christmas treats! Aim for 2l each day.

One indulgent meal itself won’t cause you to put on extra kilos … one month, yes.
Make veggies, salads and lean protein your first choice
Choose your option wisely .. check out what is on offer before you make your first choice. See above.
Have a snack before going out .. it will help you avoid that starving feeling when you arrive and possibly avoid the bread basket! I usually go for an apple but a little serve of yoghurt & berries would be perfect.
Always have a healthy balanced breakfast. Muesli with berries or some overnight oats are a great way to start the day.
Don’t make a big deal if you have a big night out .. just get back to your healthy eating the next day. There is nothing wrong with enjoying a night of good food and company!
No guilt, no regrets .. move on! See note above
Most importantly, enjoy the holidays and stay safe! Don’t forget to register for my emails so you don’t miss any hints, tips or workouts over the holidays! Register here

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Recipe – Crunchy Slaw Salad https://www.ascenthealthandfitness.com.au/2017/11/recipe-crunchy-slaw-salad/ Sun, 26 Nov 2017 20:00:22 +0000 https://www.ascenthealthandfitness.com.au/?p=3366 Coming into summer of course we start to look for delicious salads to eat. And who doesn’t love a new salad recipe to try! I love salads, and I love trying new ones. I like my salads to be a little party where all the tastes are invited! I saw the prepackaged slaw at Woollies

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Coming into summer of course we start to look for delicious salads to eat. And who doesn’t love a new salad recipe to try!

I love salads, and I love trying new ones. I like my salads to be a little party where all the tastes are invited!

I saw the prepackaged slaw at Woollies while I was doing the weekly shop and thought I would give it a go! It’s just so quick & easy I thought you might like to try it too.

 

Crunchy Slaw Salad

Ingredients

Crunchy Slaw Salad

1 cup prepackaged Asian slaw

¼ cup prepackaged crunchy noodles

100g lean protein of choice

Dressing of your choice

 

Throw it all together, sprinkle dressing over and enjoy!

Combinations I have used …

Smoked salmon with a teaspoon of soy sauce as dressing

Chicken with a store bought lime & chilli dressing

Download the recipe

 

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7 Day Reset Guide https://www.ascenthealthandfitness.com.au/2017/11/7-day-reset-guide/ Wed, 08 Nov 2017 06:25:53 +0000 https://www.ascenthealthandfitness.com.au/?p=3339
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Are You Too Time Poor to Exercise Each Day? https://www.ascenthealthandfitness.com.au/2017/09/finding-time-to-exercise-when-youre-time-poor/ Tue, 12 Sep 2017 03:27:04 +0000 https://www.ascenthealthandfitness.com.au/?p=3288 With everything that is vying for our time these days, being time poor is a common feeling among the women that I coach.  Do you find that actually fitting exercise in to your busy day is one of the biggest reasons for not bothering to do it? There usually isn’t enough time in the day

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With everything that is vying for our time these days, being time poor is a common feeling among the women that I coach.  Do you find that actually fitting exercise in to your busy day is one of the biggest reasons for not bothering to do it? There usually isn’t enough time in the day between work, school runs and meal times to get to the gym, walk around the block or heaven forbid see your trainer!

You know that you should be doing some kind of exercise .. you know it’s good for your health, you know it will give you more energy, you know it might even help lose a few kilos and you know you will feel better if you do but, you are so busy that you don’t even know where you would fit it in and then it all seems too overwhelming. 

If you just had a little bit extra time fitting in your workout would be so much easier.

It’s kind of a catch 22 really .. you are busy and finding extra time is not easy, but if you do include a workout into your day you will feel so much better, and maybe even much more organised!  Here’s the thing ..

it’s not about finding the time .. it’s about making the time

Creating a new habit is key in making time regularly to fit in more activity in your day.

Don’t get me wrong. I’m not talking about finding hours for a long & complicated workout each day. It doesn’t need to be like that. It can be as simple as a quick 10 minutes, enough to get your heart rate up. I’m pretty sure that you usually have your day planned down to the last few minutes .. so as a master planner I know that you would be able to find 10 minutes for a quickie workout.

Sometimes a short, sharp workout is better than a long winded effort and they can be just as effective! A quick walk around the block will work wonders .. both physically & mentally!

Keep it simple and you are more likely to make the effort and keep it up!

Here are a couple of ideas to find that extra bit of time …

In the morning    Making that extra effort and finding 15 minutes at the start of the day means that you don’t have the pressure of finding time later on when you are in full swing. You don’t even have to get out of your PJs! Set your alarm for 15 minutes earlier, don’t think about it when the alarm goes off and get out of bed. This super easy workout would be perfect

10 Minute Mini Pyramid

While the kids are having afternoon tea    When the kids get home after school instead of sitting down to afternoon tea with them, get them settled and get onto your workout. If they are arguing with each other like my kids do, then you’ll be able to tune out. If they still won’t leave you alone, get them to count the reps you are doing! Try using the workout above.

While the kids are at sport    Sometimes this won’t work as you may do a dump and run to ferry another one off to the other side of town ( that’s what it feels like anyway ) or run errands but on those days where you are able to, take the opportunity to move for yourself. A couple of laps around the oval or the block is better than sitting scrolling through your phone. You could even grab one of the other mums to join you so you chat while you walk.

On the weekend    I know this can sometimes be a busy time with sport and social schedules but at least one of the days  there will be a window where you can fit in a workout. This window is usually a bit bigger than those you have during the week so 30 minutes of activity is a little easier to fit in! I always make some kind of run or walk for about 45 minutes on the weekend a not negotiable. It doesn’t always happen at the same time each weekend, it all depends on what we have on and yes, most times I have to force myself out the door, but I know I won’t regret the extra activity.

Incidental exercise    As we get busier this can make a really big difference to our ability to fit in a little extra activity in our days .. not to mention keeping our metabolism firing. We all know that we are supposed to take 10,000 steps per day but honestly how many of us actually do this? It’s not easy if you aren’t making that effort, but you can add a few more steps with the usual suggestions .. park a little further away from the shops or work, take the stairs instead of the lift. A quick walk before you sit down to lunch. If you do a lot of sitting during the day, make sure you take little breaks to walk around the office or the house. On the days that I do my admin in the office I take little breaks to go outside and hang out with my dog .. getting a little fresh air helps too! Just move as much as you can.

What can you do today to fit in a little bit of extra activity?

Have you joined my private Facebook group yet? We chat about training, motivation, mindset so if you are keen to join us, head over here … #trainwithvicki

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