Ascent Health & Fitness https://www.ascenthealthandfitness.com.au women's health & fitness coach Thu, 03 Oct 2019 05:29:53 +0000 en-AU hourly 1 https://wordpress.org/?v=5.2.4 Recipe – Vanilla Apricot Delights https://www.ascenthealthandfitness.com.au/2019/10/recipe-vanilla-apricot-delights/ Thu, 03 Oct 2019 05:11:03 +0000 https://www.ascenthealthandfitness.com.au/?p=4634
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Workout + Wellness Challenge https://www.ascenthealthandfitness.com.au/2019/09/workout-wellness-challenge/ Fri, 13 Sep 2019 01:46:18 +0000 https://www.ascenthealthandfitness.com.au/?p=4170 The post Workout + Wellness Challenge appeared first on Ascent Health & Fitness.

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Hello lovelies!

I’m excited to announce that we are launching our

10 minutes for 10 Days Workout + Wellness Challenge.

I hope that you will be as excited as me to join in and get a little boost of motivation now we are full swing into Spring!

This is a FREE challenge and I will be providing you with 10 days of online workouts & mini wellness challenges ( don’t panic, they’re easy & fun! ). I can’t wait for you to see what I have planned .. free workouts, wellness tips, a community to support you and lots more!

Over the 10 days you can expect to

  • Create a daily exercise habit
  • Build strength & fitness
  • Increase your energy
  • Strengthen your core
  • Learn some wellness techniques to help you relax
  • Have me support & encourage you the whole way!

I understand what it’s like to be a busy woman. I’m sure at some point you’ve struggled staying consistent with your exercise routine just like I have.

This challenge will help you change that.

My goal is to help you improve your consistency by giving you workouts that you can fit into your daily routine. At the end you’ll feel so much more energised and able to manage your busy days easily, without wishing you could have a nap on the couch!

You are now about to make yourself a priority and take control of your health & fitness so that you can be the best version of you.

How it all happens …

  • The 10 day challenge is totally free!
  • You get 10 days of 10 minute workouts that you can do anywhere .. No equipment required
  • I’ll send an email each morning with a link to the days workout & mini wellness challenge
  • The workouts are quick, effective & will leave you feeling strong & with the energy to take on the day
  • I’ll be there to support & encourage you every step of the way!

I’m not one to spend hours in the gym working out … so I’ve made these 10 days simple and easy to follow … most importantly, easy to fit into your day.

At the end you’ll feel stronger, healthier & more confident that you can incorporate a little extra movement into your busy days.

OK, I’ll see you soon … we start on Monday 23rd September … so >> click here << to head over and sign up now. It’s FREE!!

Vic x

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Winter Warmer Special https://www.ascenthealthandfitness.com.au/2019/06/winter-warmer-special/ Thu, 06 Jun 2019 02:22:36 +0000 https://www.ascenthealthandfitness.com.au/?p=4127 Do you really want to do something about getting a bit healthier .. maybe even feel & look a bit younger?! You know what you “should” be doing but you’re still not really sure where to start, or how to start … I get it that you feel stressed out, frustrated and totally confused about

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Do you really want to do something about getting a bit healthier .. maybe even feel & look a bit younger?!

You know what you “should” be doing but you’re still not really sure where to start, or how to start …

I get it that you feel stressed out, frustrated and totally confused about what you should or should not be doing!

I can help. I can help you get started. I can help if you need some direction, guidance & support .. a little kick start if you like!

Ascent Health & Fitness

Start to get back in touch with your body, feel more confident, have more energy & take control of your body & health in the way that works for you.

We will work together on the 3 big pillars that will give you the knowledge & confidence to take control of your health & fitness.

Movement

Work on ways to include movement that you enjoy in way that fits your lifestyle and gets you the results you want!

Nutrition

No restrictive, boring or strict diet plans .. get back to basics & fill up on whole, fresh, nutritious foods your body will love

Mindset 

Get back in touch with your body and feel the confidence in your body return .. along with your energy!

Photo by Ev on Unsplash

You CAN get the results you want without stressing or obsessing about what you eat or how much you exercise!

Get started with my Winter Warmer Special .. 3 one on one PT sessions for only $97.

I’ll help to clear a little confusion and help you with some direction so that you can confidently take control of your health & fitness .. get the results you want!

Send me a quick email to vicki@ascenthealthandfitness.com.au and let’s chat.

 

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Gift Ideas for Christmas 2018 https://www.ascenthealthandfitness.com.au/2018/12/gift-ideas-for-christmas-2018/ Mon, 17 Dec 2018 06:24:01 +0000 https://www.ascenthealthandfitness.com.au/?p=4085 Who doesn’t need a few ideas for Santa to deliver this Christmas? Or for you to buy yourself as a Christmas treat! Fitness Tracker – apparently these are THE device to have!  There’s so many options now to choose from! It appears as though the Apple watch is the one to have at the moment.

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Who doesn’t need a few ideas for Santa to deliver this Christmas? Or for you to buy yourself as a Christmas treat!

Fitness Tracker – apparently these are THE device to have! 

There’s so many options now to choose from! It appears as though the Apple watch is the one to have at the moment. Track your movement, sleep, workouts.

 

Shakti Mat

Apparently it’s the ants pants when it comes to relaxation! I’ve yet to try one and I’d be a little nervous too with all the nails digging in to my back! But there are people who absolutely love them .. when they get used to the pain! You can buy these ones online. www.shaktimats.com.au

Bluetooth Earphones

Wireless headphones are so good! I’ve had mine for 12 months and love them. Great for a running or workout so that hands and arms are free of headphone cords. 

I have the Bose sport ones and use them all the time on my walks, runs & gym workouts .. and when I’m in the kitchen listening to a podcast. There are some less expensive options too, and different ways they sit in your ear. It’s all personal preference, so knowing what you want & doing research is key here.

Goodness Me Box 

Try a range of health products & foods each month. Delivered directly to your door. I have been getting my Goodness Me Boxes sent each month for most of this year and there have been some great new products that I haven’t tried before .. and  some that I have added to my regular grocery list. Order your box here … www.goodnessmebox.com 

Active Wear – OK, so this is a given.

There’s so many places to choose from and so many cute clothes it’s hard to actually decide what to get!

Movement Mecca is a local business I have purchased from who have a range of lots of different brands all in the one place and great service!

Rockwear are my go to for crop tops. I love the front zipper ones!  

Bath soak

If you like this sort of thing ( I don’t do baths ) a little self care sitting quietly in a bath can be a lovely way to relax and soak your tired muscles & body. 

 

Body scrubs

So, these are my thing. As I said above, I don’t do baths so I love a delicious smelling body scrub or wash. A nice shower with a lovely scrub or wash can be just like soaking away the day in a bath. 

Gift Vouchers 

Usually something that you don’t buy for yourself. Vouchers for 

* a massage from your favourite massage place

* a float session .. there’s a few in Brisbane now to choose from .. City Cave is one located in Paddington

* a stretch session .. yep it’s a thing! Stretch Studio at Paddington will stretch you and you don’t have to do a thing!

* yoga sessions at your local studio. I can recommend Yoga Everyday at Stafford.

* Personal Training with me of course! A great way to focus on a specific goal or even just get a little more direction so you know you are doing the best thing for you! Email me if you are interested in a gift voucher to get you started for 2019.

These are just a few ideas if you are looking for something to help you take control of your health & fitness in 2019.

Let me know if you have some other great ideas

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If You Want to Get Healthier, This Is What You Need to Be Doing Now https://www.ascenthealthandfitness.com.au/2018/11/if-you-want-to-get-healthier-this-is-what-you-need-to-be-doing-now/ Sun, 11 Nov 2018 20:00:10 +0000 https://www.ascenthealthandfitness.com.au/?p=4063 You know you need to focus a little more on your health, right?  You know that feeling like you’ve been hit by a bus as soon as you open your eyes in the morning isn’t the way healthy feels.  But, seriously, it’s confusing, frustrating, overwhelming & stressful.  If only there was a pill you could

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You know you need to focus a little more on your health, right? 

You know that feeling like you’ve been hit by a bus as soon as you open your eyes in the morning isn’t the way healthy feels. 

But, seriously, it’s confusing, frustrating, overwhelming & stressful. 

If only there was a pill you could take and it would all be done …. 

Reality … there is no pill … it’s not always easy … but there are some super easy things that you can do to get healthier. To take control of your own health.

You can do them .. and they are not expensive! 

 

Stop Over Complicating It

There is no magic pill to get healthier quickly & easily. The latest super cool diet trick or food will not solve all your problems. Really, it won’t. Stop confusing yourself with counting calories, cutting out foods or food groups … or worse, depriving yourself and making yourself feel miserable and hungry! 

There is no crazy, intense exercise routine or program that you must follow that will miraculously melt fat and give you that lean, ripped look that the “Instamodels”  have. 

Stop overcomplicating it. Yes, some days will be harder than others but it’s really not complicated. 

 

Create Some Healthy Daily Habits

You actually already know what you need to do .. it’s a matter of doing it! There’s only 4 things that you need to think about each day … 

1  Move regularly. Yes, moving more is actually really good for your health and your body! It gives you energy. So, though you might not feel like going for a walk or doing a workout, once you get started you will be motivated to keep going .. and when you finish you will wonder where your energy came from! Aim for 3 – 4 times each week for a minimum of 30 minutes.

2  Drink more water. You know the drill. Ideally our body should be around 60% water but rarely are we around this number. Even the slightest drop will lead to dehydration which will zap our energy fast! Our body will start to slow down and we will start to feel tired, unable to concentrate & not do all the things you want it to do! Aim for 1.8 – 2l each day and even though you will need to go to the bathroom more often, you will feel so much better!

3  Get some decent sleep. Oh, where to begin! Sleep is probably the most underrated habit there is when it comes to getting your health on track quickly. Many women don’t get the recommended 7 – 9 hours per night that is required to let our bodies repair & restore itself. It only takes a night or two of less than ideal sleep and you feel like crap, your hormones go out of whack and you want to eat everything in sight to keep you awake. Sound familiar? 

4  Eat 80% : 20%. The majority of your diet ( I really don’t like that word! ) should be made up of fresh fruits & veg, lean protein, complex carbs & some good fats. These are the foods that will nourish your body & give you energy to be at your optimum. It shouldn’t be expensive to make healthy choices, nor is it time consuming unless you make it that way. Most of your week should be healthy, balanced meals and it is more than OK to have some treats or treat meals along the way .. as long as it’s not every day!

Ascent Health & Fitness

Be Consistent 

Consistent means every day, every week. It’s unrealistic to expect results when you only stick with your healthy habits on 3 days a week ( as much as I wish it could happen! ). I’m not suggesting you must be perfect every single day, but every day you must make some efforts to maintain the healthy habits that will get you the results you want. Consistent action will get you the results you want. 

 

One Step at a Time

Too much too soon equals stress, overwhelm & frustration. Exactly what we are trying to avoid! Taking baby steps and making one change at a time will help ease you into the changes & the new habits. You will find it easier to maintain them in the long term rather than making drastic changes all at once! Think of the fear you feel when presented with a new exercise program that requires you to be at the gym for an hour 6 days each week! Seriously, who has got time for that! Actually putting that into practice is scary and the quickest way to ditch your new healthy routine!

Ascent Health & Fitness

Find one thing that you are confident that you can change and stick with .. once you have mastered that, add another on top, layering your new habits until you don’t need to think about them! 

 

They really are easy ways to take control of your own health aren’t they?!  And you already knew them, didn’t you! 

Now, just to put some of them into practice! #trainwithvicki

What habit are you confident you could create and get started? 

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