Own Your Health Training | Sport & fitness instruction

Own Your Health Training

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23.01.2022 I work part-time in a busy Emergency Department at a hospital, and sometimes I just want a lolly. Sadly, almost all lollies contain gluten and I suffer if I indulge. There are gluten free lollies that I can have that don't upset my tummy - so I can feel like a 'normal' person and have a lolly with my co-workers! I don't indulge very often, so it is nice to feel part of the team in this way. Normalising your activities, no matter how small or insignificant it may seem, is a great way of making sure that your changes toward getting your body moving the way you need it to move are for good. Lifestyle changes rather than quick-fix changes. https://ownyourhealth.com.au/

23.01.2022 FOODIE FRIDAY A friend asked me what my go-to for breakfast is. Well, that depends on a number of things what shift I’m working, what the weather is like, how my tummy feels, what my eating plans are for the day, what time I’m going to gym ... Below is a photo of some of the things I like to eat for breakfast: Smoothies with protein added some made with milk, others with water... Eggs and cheese Toast with vegemite Rice crackers with peanut butter and honey Weet Bix with fruit and protein Bacon and eggs Given I have some specific dietary limitations, I don’t get to eat great breakfast things like yoghurt and fruit, oats, granola etc. all of which are excellent options too. Find this post and more at: https://ownyourhealth.com.au/

23.01.2022 FOODIE FRIDAY. BE PREPARED! Most people recognise those two words as the Scouts and Guides' motto. It has served me well when my diet is so different to a 'normal' diet - especially when I can be called in to work with only a few hours’ notice. ... I try to keep cooked vegetables and/or salad stuff in the fridge, with a quick protein (tin salmon, boiled eggs, leftover cooked meat) so that I can eat well. I also do all my own baking (gluten free and dairy free) so I have some yummy snacks apart from popcorn and fruit. You don't need to spend the whole day prepping food - you can cook a bit extra each night and have it for lunch, or on standby if you really don't feel like cooking (alleviates the financial and caloric cost of eating out). And the best bit about preparing your own food? You know EXACTLY what goes in it. You can make something spicier, saltier, sweeter, add protein, substitute ingredients etc etc. The effort is worth the reward :) https://ownyourhealth.com.au/

16.01.2022 Ahhh - rest day! Unless you are training for an event, and / or under the guidance of a personal trainer, sports coach, or similar - rest days are important! REALLY important when you are starting your journey to get your body moving the way you need it to move. Today is my rest day this week. What does my 'rest day' look like???? Two loads of laundry - pegged outside, brought inside, folded and put away Grocery shopping Put away clean dishes and wash new lot of dirty d...ishes Change sheets on bed Vacuum Baking for the month Planning for clients for next fortnight Ironing uniforms Watching international netball game Out for dinner Rest day for others might mean an easy walk; gentle swim; or binge watching TV. Whatever your rest day looks like - be kind to yourself and your body. Hydrate, eat well, and recuperate so you can keep going getting your body moving the way you need it to move. https://ownyourhealth.com.au/

03.01.2022 CARDIO Love it or loathe it, cardio is a necessary part of every lifestyle to get your body moving the way you need it to move. Cardio is good for weightloss, for getting blood moving around your body, improving your metabolism, improving your lung capacity, and many more advantages. How do you get in a good cardio workout if you are not able to do medium or high impact exercises? There are lots of exercises you can do that will get your heartrate up, get your blood pumping, ...and get you sucking in extra air. I have several no and low impact cardio exercises built in to my programs for home and gym. Visit my website to discover how to explore cardio without the high impact! If, like me, you really don't like cardio, remember how important it is to breathe through phases of lifting weights. If your cardiovascular fitness is improved; surely that means you can lift more!! I like to keep my cardio workouts interesting by doing something different each time - Quick 300 (using 3 different cardio machines and completing 50 calories on each twice); HIIT training with a mix of exercises; swimming including sprint laps; using light weights and moving at 90-100% effort. Cardio doesn't have to be boring. It is essential though, at least once each week. https://ownyourhealth.com.au/

02.01.2022 Foodie Friday This is what I ate today, plus bacon, eggs and avocado for dinner. (I may have had a gluten and dairy free donut treat too!!) All of this is around 1600 calories. https://ownyourhealth.com.au/