It's all about the booty!!
I know everyone says squats will get you a booty which is true but to bring a tight package you need to be hitting your glutes and hamstrings from all different angles in order to get a good overall shape..
My Favourite 5 booty exercises
1. Dead lifts
Im obsessed with dead lifts!! They hit that troubled spot right under your booty that every girl hates with a passion Grr
2. Sled pushed ( as shown in the picture )
Two laps of the sled and my legs are on fire!! Everything hurts when I do sled pushes lol It also helps with overall fitness
3. Sumo Squads
To be honest I find normal squats difficult because I have a back injury. Id prefer to do sumo squats so I can hit my inner thighs.. Having strong inner thighs will help to make your legs not look so big when you sit down in shorts haha ooooor maybe that's just my legs lol
4. Sand bag Lunges ( picture )
When doing lunges really focus on kicking off from your heel and squeezing your glutes. Lunges are really good for hitting your legs all over
5. kick backs ( Picture )
Kick backs are awesome for your booty.. When you kick your leg up really put mind to muscle and squeeze the hell out of your glute.. Doing that will really help give you that round shape..
Tuesday, 31 March 2015
Friday, 27 March 2015
Getting all down and dirty... With coffee and coconut oil of course ;)
My Personal DIY body scrub..
Honest truth is I don't own make up and wouldn't even know how to put it on.. Last time I tried I looked like a clown haha
Body scrubs are as girly as I get and it's something that I'm obsessed with!! Training hard all the time I sometimes feel so gross always been sweaty and in gym clothes so its really good to treat your body and skin..
This scrub I just made up myself I'm a huge believer in keeping it simple.. why complicate things or buy over priced products that they test on animals.. Thanks but no thanks ;)
I used the grounded coffee from the coffee shop I always have my coffee and breakfast in and I then added coconut oil and then covered myself from head to toe and left it on for 10 - 15minutes then washed it off. My skin was really smooth and soft after..
Give it a go and let me know what you think
Honest truth is I don't own make up and wouldn't even know how to put it on.. Last time I tried I looked like a clown haha
Body scrubs are as girly as I get and it's something that I'm obsessed with!! Training hard all the time I sometimes feel so gross always been sweaty and in gym clothes so its really good to treat your body and skin..
This scrub I just made up myself I'm a huge believer in keeping it simple.. why complicate things or buy over priced products that they test on animals.. Thanks but no thanks ;)
I used the grounded coffee from the coffee shop I always have my coffee and breakfast in and I then added coconut oil and then covered myself from head to toe and left it on for 10 - 15minutes then washed it off. My skin was really smooth and soft after..
Give it a go and let me know what you think
Tuesday, 24 March 2015
Craig Cassidy.. Everyones best mate / mentor / jokester & councillor
For the people that don't live on the Gold Coast you might not have had the privilege to meet Craig who is the owner of Mass Nutrition Broadbeach and to the left is a photo of him and his beautiful fiancé
The reason for this post is when I first moved to the Gold Coast I had no idea about supplements and training ect I didn't even own a tub of protein.. Craig is that friendly genuine guy that goes above and beyond for everyone else regardless of if you are just starting out of you're a at an elite level and never ever took advance of my ignorance and tried to sell me anything I didn't need which i really appreciate..
Throughout my prep I would go into Mass Nutrition Broadbeach and stock up on my suppliments and some days I was really struggling and had no energy and wanted to give up because I didn't think I was good enough but Craig was always there with a positive smile always willing to listen and give advice and I'm so thankful for that and I know every person from the Mass family really appreciates everything you have done..
I want to wish you the best of luck this weekend I know you might be a bit nervous, win lose who gives a shit you have a huge support network that will be there to see you do well and to also give back and show you the support you have shown everyone else over the years..
Thanks again for everything and good luck...
The reason for this post is when I first moved to the Gold Coast I had no idea about supplements and training ect I didn't even own a tub of protein.. Craig is that friendly genuine guy that goes above and beyond for everyone else regardless of if you are just starting out of you're a at an elite level and never ever took advance of my ignorance and tried to sell me anything I didn't need which i really appreciate..
Throughout my prep I would go into Mass Nutrition Broadbeach and stock up on my suppliments and some days I was really struggling and had no energy and wanted to give up because I didn't think I was good enough but Craig was always there with a positive smile always willing to listen and give advice and I'm so thankful for that and I know every person from the Mass family really appreciates everything you have done..
I want to wish you the best of luck this weekend I know you might be a bit nervous, win lose who gives a shit you have a huge support network that will be there to see you do well and to also give back and show you the support you have shown everyone else over the years..
Thanks again for everything and good luck...
Monday, 23 March 2015
Training when you're sick... Do or don't
I have recently been bed ridden with a really crazy flu that has also turned into a sinus infection..
I decided to go to the gym to try and lift weights and honestly it make me feel so much worse and made my body more inflamed
Here is 5 solid reasons to stay in bed out of the gym
1. You could spread your germs and make others sick.. I know some of you won't care but think of it this way how are you meant to train and better when everyone is getting sick around you at different times which will make it a mini ses pool of germs.. Yuck!
2. You're not letting your immune system properly recover which means you may extend the time you're sick. Your body is trying to fight an infection and you keep adding more stress. All that will happen if your body will become more inflamed like mine is in the picture, your cortisol levels will raise which will make you hold onto more fat and your energy levels will be at an all time low
3. Are you really going to build muscle when your body is trying to fight off a flu? like seriously lol
4. How hard are you really going to train when you have a throbbing head ache, sore muscles and a blocked nose.. I don't think you will be doing any record breaking lifts
5. When you're sick your major focus should be nutrition and smashing your body full of vitamins so it won't take anything out of your bones and muscles..
If you are sick then chuck your trackies on and stay in betties :)
I decided to go to the gym to try and lift weights and honestly it make me feel so much worse and made my body more inflamed
Here is 5 solid reasons to stay in bed out of the gym
1. You could spread your germs and make others sick.. I know some of you won't care but think of it this way how are you meant to train and better when everyone is getting sick around you at different times which will make it a mini ses pool of germs.. Yuck!
2. You're not letting your immune system properly recover which means you may extend the time you're sick. Your body is trying to fight an infection and you keep adding more stress. All that will happen if your body will become more inflamed like mine is in the picture, your cortisol levels will raise which will make you hold onto more fat and your energy levels will be at an all time low
3. Are you really going to build muscle when your body is trying to fight off a flu? like seriously lol
4. How hard are you really going to train when you have a throbbing head ache, sore muscles and a blocked nose.. I don't think you will be doing any record breaking lifts
5. When you're sick your major focus should be nutrition and smashing your body full of vitamins so it won't take anything out of your bones and muscles..
If you are sick then chuck your trackies on and stay in betties :)
Sunday, 22 March 2015
The beautiful face behind these incredible sweet tooth creations #Hutcho'ssweettreats
Natasha and her incredible Hutcho's Sweet Treats
Everyone that has had the privilege of meeting Natasha will 100% agree this girl is incredible on the inside
just as much as her outside. I met Natasha while living on the Gold Coast and we became best friends
instantly..
Both 2 independent, driven women wanting to make our special mark in this world we would sit at
star bucks with a green tea after our training session and bounce business ideas :)
Everyone that has had the privilege of meeting Natasha will 100% agree this girl is incredible on the inside
just as much as her outside. I met Natasha while living on the Gold Coast and we became best friends
instantly..
Both 2 independent, driven women wanting to make our special mark in this world we would sit at
star bucks with a green tea after our training session and bounce business ideas :)
You might not know the face but you would have defiantly seen her EPIC sweet tooth creations!!
Watching her business take off and be in such high demand from people all over the world wanting her
creations makes me the proudest best friend to see her dreams start to come true and I can't wait to
see what the future holds for Tash and her creations..
If you are yet to see her creations here is a small snippet ( if you're on a diet shut your eyes haha )
Chocolate Cheesecake layered with Picnic,
Chocolate Ganash, Malteser Bunny, Oreos and Black Forest Jelly Pieces.
Chocolate Hazelnut Cheesecake with layers of Fudgey Chocolate Cookie Crumble
and Nutella Forrerro Rocher Fudge Chunks. #hutchossweettreats
Monster Snickers Cheesecake Snickers stuffed into the Vanilla Cheesecake Mixture. Layer include :: Salted & Roasted Peanuts, Chocolate Ganash , Nougat Pieces. Topped with Chopped Snickers, Roasted Peanuts, Caramel Sauce and Chocolate Drizzle. #hutchossweettreats
Have a look at more of her Epic creations at #hutchossweettreats
Tuesday, 17 March 2015
You are the CEO to your own life
You are your own CEO
This blog post is a little different to the usual fitness posts because I want to touch on the mental side of things not just the physical..
In life you will have challenges, heart breaks, set backs, negative people trying to bring you down ect.. These things are part of life unfortunately, what you choose to do and how you choose to perceive whats in front of you is completely up to you..
I find you usually have two options.. you can
1. Play the victim and the why me card..
You will see this a lot with people kicking up a stink with why me... this isnt fair... bad things happen to good people.. blaming god... or they just simply refuse to have an responsibility for they actions and i hate this place or i need to get out of here is the usual language of the poor me pitty paraders
You will find as the years go by you can almost guarantee they will still be in the same spot. A negative mind leaves no room for growth..
OR
2. You can look at things with a positive mind and have faith that you might not know lives lesson straight away but you will eventually and everything will be ok..
I have met some very kind hearted and beautiful people that really good enjoy life and walk around with a smile and positive glow and they have all faced some incredible heart breaks and losses... When you have a positive mind you open yourself up to see how beautiful the world and people can truly be and how lucky we are. Life will test you and put things in your path and its up to you how you choose to take it..
You always have choices and you are always in control of your life and its completely up to you if you want to live in negative darkness or a bright and positive life :)
If you choose to be positive they illuminate all the negative and if you choose to be negative then please leave the positive people alone
This blog post is a little different to the usual fitness posts because I want to touch on the mental side of things not just the physical..
In life you will have challenges, heart breaks, set backs, negative people trying to bring you down ect.. These things are part of life unfortunately, what you choose to do and how you choose to perceive whats in front of you is completely up to you..
I find you usually have two options.. you can
1. Play the victim and the why me card..
You will see this a lot with people kicking up a stink with why me... this isnt fair... bad things happen to good people.. blaming god... or they just simply refuse to have an responsibility for they actions and i hate this place or i need to get out of here is the usual language of the poor me pitty paraders
You will find as the years go by you can almost guarantee they will still be in the same spot. A negative mind leaves no room for growth..
OR
2. You can look at things with a positive mind and have faith that you might not know lives lesson straight away but you will eventually and everything will be ok..
I have met some very kind hearted and beautiful people that really good enjoy life and walk around with a smile and positive glow and they have all faced some incredible heart breaks and losses... When you have a positive mind you open yourself up to see how beautiful the world and people can truly be and how lucky we are. Life will test you and put things in your path and its up to you how you choose to take it..
You always have choices and you are always in control of your life and its completely up to you if you want to live in negative darkness or a bright and positive life :)
If you choose to be positive they illuminate all the negative and if you choose to be negative then please leave the positive people alone
Monday, 16 March 2015
Haha lost it laughing over these exercise inventions.. Brilliant!!!!
As I sit here writing this blog post I have tears in my eyes laughing so much on how ridiculous some of these inventions are.. I have to give the inventors 10 point for trying haha
In the next few weeks Im going to try and give them a go haha maybe they are onto something I don't know yet.. Who knows
This is gold!!
Whacky fitness inventions
The Velcro Shoe System
The home jogger
The face trainer
Tighten and tone more than 40 facial muscles with this incredible mask
The i Gallop
This simulates riding a horse
Hand fitness trainer
You might get marked down for not having shredded hands
Portable home gym
Haha I would have 0 idea how to use that thing
Haha maybe I'm going to wrong? haha Naaaaaaaaaa
In the next few weeks Im going to try and give them a go haha maybe they are onto something I don't know yet.. Who knows
This is gold!!
Whacky fitness inventions
The Velcro Shoe System
The home jogger
The face trainer
Tighten and tone more than 40 facial muscles with this incredible mask
The i Gallop
This simulates riding a horse
Hand fitness trainer
You might get marked down for not having shredded hands
Portable home gym
Haha I would have 0 idea how to use that thing
Haha maybe I'm going to wrong? haha Naaaaaaaaaa
Sunday, 15 March 2015
5 things I did while prepping and even after to help bring out my definition and 6 pack
5 things I did while prepping and even after to help bring out my definition and 6 pack..
Lifting weights and dieting is an obvious one to build muscles and bring out your definition..
Below is 5 other things I did while prepping to help get me over the line
1. Pilates -
Im so big on Pilates it's the best class ever for working your core. I have always struggles with injuries and switching on my core and that class burns my abs big time more than any machine crunches. Don't ever ride something off because it might not be your typical grunting and lifting heavy weights.
2. Yoga -
I honestly think I have A.D.D sometimes with how crazy fast my mind thinks and I can't seem to slow down. Yoga is another incredible class that every single person should give a go. It helps stretch and lengthen your muscles which helps bring out your definition and clears anxiety. Trying to keep stress levels down is really important you don't want to raise your cortisol levels which then leads to your body holding onto fat. Clear your mind and your body will thank you for it
3. Hit training -
Once a week I would have a break from lifting weights and smash out some stairs or hill sprints. If it was raining outside I would make up a mini circuit in the gym and do a full body circuit. It's important to change up your training and activate different stabiliser muscles
4. Beach swim -
With all my intense training it was really good once a week to go and jump in the cold ocean. The cold water helped my sore muscles recover and didn't impact on my joins which meant I was ready to train a lot quicker and it helped me not get shin splints. The salt water would clear my sinus as well made me feel refreshed.
5. Infrared saunas -
Mass training facility has an infrared sauna and that was really good for detoxing my body and sweating out any junk. You can have an awesome looking outside if your inside is toxic
Lifting weights and dieting is an obvious one to build muscles and bring out your definition..
Below is 5 other things I did while prepping to help get me over the line
1. Pilates -
Im so big on Pilates it's the best class ever for working your core. I have always struggles with injuries and switching on my core and that class burns my abs big time more than any machine crunches. Don't ever ride something off because it might not be your typical grunting and lifting heavy weights.
2. Yoga -
I honestly think I have A.D.D sometimes with how crazy fast my mind thinks and I can't seem to slow down. Yoga is another incredible class that every single person should give a go. It helps stretch and lengthen your muscles which helps bring out your definition and clears anxiety. Trying to keep stress levels down is really important you don't want to raise your cortisol levels which then leads to your body holding onto fat. Clear your mind and your body will thank you for it
3. Hit training -
Once a week I would have a break from lifting weights and smash out some stairs or hill sprints. If it was raining outside I would make up a mini circuit in the gym and do a full body circuit. It's important to change up your training and activate different stabiliser muscles
4. Beach swim -
With all my intense training it was really good once a week to go and jump in the cold ocean. The cold water helped my sore muscles recover and didn't impact on my joins which meant I was ready to train a lot quicker and it helped me not get shin splints. The salt water would clear my sinus as well made me feel refreshed.
5. Infrared saunas -
Mass training facility has an infrared sauna and that was really good for detoxing my body and sweating out any junk. You can have an awesome looking outside if your inside is toxic
Monday, 9 March 2015
If you're going to cheat then do it properly.. with Byron Bay & Co that is ;)
haha the only time it is acceptable to cheat is on your meal ;)
I have the worlds biggest sweet tooth and I'm like every other girl and can't get enough of chocolate.. I swear if I didn't eat chocolate I would be comp ready all year round Haha
My awesome friends at Byron Bay chocolate co have honestly hit the nail on the head with creating incredible chocolate that tastes exactly like the flavour because they use nothing but proper ingredients. Its a family owned business and they are beautiful a family full of life and so positive :)
The best thing about this is it doesn't upset my stomach which is super sensitive and I tested it out over the weekend lol
This is my favourite flavour by far and is next level
Here are some of their other flavours
Milk Chocolate
Almonds
Fruit & Nut
White Chocolate Coffee Beans
Strawberry Raindrops
Macadamia
Hazelnuts
Dark Chocolate
Almonds
Fruit & Nut
Ginger
White Chocolate Coffee Beans
Macadamia
Hazelnuts
Pretty much you name it... They have you covered ;)
I have the worlds biggest sweet tooth and I'm like every other girl and can't get enough of chocolate.. I swear if I didn't eat chocolate I would be comp ready all year round Haha
My awesome friends at Byron Bay chocolate co have honestly hit the nail on the head with creating incredible chocolate that tastes exactly like the flavour because they use nothing but proper ingredients. Its a family owned business and they are beautiful a family full of life and so positive :)
The best thing about this is it doesn't upset my stomach which is super sensitive and I tested it out over the weekend lol
This is my favourite flavour by far and is next level
Here are some of their other flavours
Milk Chocolate
Almonds
Fruit & Nut
White Chocolate Coffee Beans
Strawberry Raindrops
Macadamia
Hazelnuts
Dark Chocolate
Almonds
Fruit & Nut
Ginger
White Chocolate Coffee Beans
Macadamia
Hazelnuts
Pretty much you name it... They have you covered ;)
Wednesday, 4 March 2015
Reheating plastic can lead to Cellulite and Man boobs!!
Put your hand up if you re heat plastic containers??
Everyone knows body builders are weird and eat out of plastic containers haha
Be prepared to be a little shocked
Plastic water bottles, Plastic Containers, kids sippy cups all contain a chemical called (BPA) which is used to harden plastic and it behaves in a similar way to the hormone estrogen..
Studies have shown that plastic is actually starting to build up in our bodies which is toxic for us.
More toxins in our body form BPA plus the fact it acts similar to estrogen leads to a ripple effect..
Some of the possible side effects are
- Cellulite
- Fat pockets
- Man boobs
- Breast cancer
Plus many more side effects which is really scary : /
5 Solutions!!
- Look on the labels and only use plastic that is BPA Free
- Buy a lunch box that is BPA free and re use that
- Reheat your food in glass containers ( don't use cling wrap )
- You can buy stainless steel water bottles that are safe to reuse
- Let your food to cool down first before you put it in any container
- Use paper or cardboard cups instead
Tuesday, 3 March 2015
Growing a back bone ;)
Time to re group and rebuild..
The thing with muscles is they need maintenance
if you don't use it you will lose it..
Not many people know this about me but I was in a very bad car accident growing up that left me with multiple surgeries, a broken back, whip lash and also countless surgeries on my hand
I have been receiving Chiro and Physio on and off for about 5 years and throughout my prep it was weekly visits in order to keep up with the training schedule and to build my muscles that weren't activating for stage presents and points
When I train my back I like to keep it really basic and simple and I really try and focus on what muscle group I'm trying to train
Here is 4 simple exercises you can do to train your back muscles
Seated row
Lat pulldown
Bent over rows
Hyper extension
If you are ever stuck don't be scared to approach the staff at your gym and ask for some help it's what they are there for :)
The thing with muscles is they need maintenance
if you don't use it you will lose it..
Not many people know this about me but I was in a very bad car accident growing up that left me with multiple surgeries, a broken back, whip lash and also countless surgeries on my hand
I have been receiving Chiro and Physio on and off for about 5 years and throughout my prep it was weekly visits in order to keep up with the training schedule and to build my muscles that weren't activating for stage presents and points
When I train my back I like to keep it really basic and simple and I really try and focus on what muscle group I'm trying to train
Here is 4 simple exercises you can do to train your back muscles
Seated row
Lat pulldown
Bent over rows
Hyper extension
If you are ever stuck don't be scared to approach the staff at your gym and ask for some help it's what they are there for :)
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