WORKOUT WEDNESDAY

Want to get your heart rate up? Want to get sweaty? Want a fantastic total body workout that you can knock out in the comfort of your own home? Well then look no more baby cakes, I am here share a killer workout that I promise you I will test drive myself this evening (and will share my experiences via the Bless This Mess facebook page - so be sure to 'like' us and keep up with all the latest from BTM headquarters.

Melissa Ambrosini is another one of my current 'girl crushes'. David is starting to get uber suspicious and he is questioning my authentic 'orientation' as I'm forever quoting, googling and showing him interviews of all my favourite wellness leaders (majority of them being freakin' stunning beauties, and a few spunky boys!). Her blog is a beautiful compilation of recipes, interviews, inspiration and sweaty sweaty workout advice. Her body does the talkin' and she is an absolute spot of 'vision' of health and wellness. This morning she shared her personal trainer's workout, that she recently launched at her 'Babes not Bears' workshop in Melbourne, via her instagram. And it is a gooden my friends.

Burpees

Pushups

Squats

Sit Ups

Squat Jumps

10 reps of each; then 8s; then 6s; then 4s; then 2s

Oh I can feel the burn already. Let's lock it in. Let's break with convention and this afternoon put on our Sunday best (your Sunday workout best, of course) and smash this out. I'll be doing this circuit after my afternoon run (weather pending) so I guarantee my BTM update will be courtesy of some very sweaty fingers as I type it.

Blessings from, and wishing you a happy, sweaty, well and healthy workout Wednesday x

WORKOUT WEDNESDAY - On a Thursday

Unless you've had your head buried in the sand, you may have noticed that race season is fast approaching, and weekend run events are popping up left right and centre! Which is all well and good, but hang on un momento, did you 'training wheels' fall off back when the first signs of rain and cold started showin' like mine? Do you need to get some actual structure back into your workouts because your plan to 'just go for a 30min jog' doesn't seem to get you out the door the same way that the satisfying crossing out of a specific day's target on your running plan does?

Ok my little cherubs. I know the deal was that I was serving you with an abundance of running guides but because I'm an oh-so-busy woman and you are oh-so-busy people - I've cut the crap and I'm delivering to you the refined end product. 

What do I look for in a training guide?
As little running as possible. Seriously. I will never stick to a plan if it has 6 days of running - I've learnt that the hard way and it just ain't me. I have a friend who swears by this method and she is gearing up to run in her first ever marathon in just 8 weeks time and she LOVES these intense plans. Me? I need cross training options; different types of runs and something that gives me enough time to look forward to my next run (and, usually, that ain't less than 24hours). I refuse to drop my other fitness loves like riding, yoga, classes and netball, but don't have the time to do these in addition to daily runs so you see my dilemma. I'm still looking everywhere for a book titled "Half Marathons for the Eclectic Personality - running 21kms with the funnest training (acrobatics, yoga, rock climbing) ever and no actual running required" but I can't seem to find it*... What else do I look for? A guide that uses freakin' kilometers instead of miles. I cannot compute 'miles', my brain gets the dumbs.

What doth a good guide make?
For a comprehensive and safe running guide - it will likely include a variety of runs. It will have:
+ A weekly long run (usually scheduled on a weekend) in which the goal for this run is slowly but surely ticking off the kays and getting your body accustomed to the increases in distance. Aim for approximately 2-3mins slower than your usual pace (according to Runner's World magazine).
+ A tempo or interval workout. The only way to run faster is to practice running faster (duh). A tempo workout will see you push your pace, over short but regular increments of time, and build up that leg speed! Hard and fast workouts, pow pow.
+ Hill training. It's very rare to come across a plan that doesn't incorporate hill training or some sort of run that challenges and changes up your running environment. Hill training boosts leg strength and muscle capacity and it essential in your preparation for runs/races that involve incline. Ouch, but vital.

How long (distance) should I aim to train for?
Berm berm. If ever you ask yourself something and it has the pesky 'should' word in it - ignore that mother. 'Should' is your sneaky ego implying that there is an obligation for you do something because of an external influence (story of my life but I'm working on it). If your heart isn't in it or if you're trying to achieve someone else's dream, guess what sugar? It ain't going to happen. Focus on what YOU want to achieve. Make it challenging, make it a specific and measurable goal (ie. 21km in 2hours) and make it personal. If there's a fundraising run coming up and it's a cause near and dear to you - take that as the universe givin' you a little nudge baby.

Guides (and where to get 'em)
+ All distances 
http://events.sportsnewsfirst.com.au/event/perthcity2surf/trainingguides/
http://my.asics.com.au/ (Allows you to develop personalised plans. Huzzah!)
+ 5km  
https://neutrinodata.s3.amazonaws.com/starttofinish/userimages/RM2011_5kBeginner_v2-1.pdf
+ 10 to 12km 
http://www.hbf.com.au/pdf/runAdvanced.pdf
http://www.rungeelong.com.au/course-training#12kmAdvanced
https://neutrinodata.s3.amazonaws.com/starttofinish/userimages/RM2011_10kBeginnerv2-1.pdf 
+ 15km
http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide (This is a goodie but, be warned, it measures in miles. Ugh)
+ 21km Half Marathon
http://maxim-nrg.com/Media/1033_84.pdf
AND Check out the latest Women's Health for a BRILLIANT 21km plan (Emily criteria approved!)
+ 42km (Marathon)
http://maxim-nrg.com/Media/1033_85.pdf

I hope this 'mini-guide' helped you a little bit and has sparked a little fire in your belly. Grab a friend (four legged friends are fine!) and get out that door. Get running. Your butt, legs, head and mood with thank you for it.

Blessings from my double knotted laces x

*I kid of course. I joke that I hate running but it is truly a love/hate relationship. When I am focussed and motivated and determined - running is the most incredibly rewarding sport I could treat my body to. But when I'm not feeling it, I question how I ever went for a run and enjoyed it. The fact that I get out there and give it a go is my what I like to focus on though - I am a persistent little sausage and I definitely have some unfinished business between me and me ole mate 'Running'.

Side Note! On Friday 21st June MNB released this article on all things running. Thank you Universe for your always serendipitous timing!

A DIFFERENT KIND OF WORKOUT WEDNESDAY POST.

Found here

Far too often we focus on what our bodies are NOT or what they are NOT capable of doing. My body is never going to be a size 6 nor is it ever going to be the ideal body type for jockey-ing. But, you know what my darlings, my body is good for a whole lot of other reasons. So join me in cranking out the gratitude pen and paper and gettin' thankful. Part of my emotional detox for the month of June is to completely rid myself of negative backchat. To get 'bitch Emily' off my back and kick her to the kerb. Every time a nasty thought or criticism passes through my mind - I am 'boing flipping' it with a positive one. So here it goes - my 'I love my body' list.

+ I love my strong legs - they help me to run, lift, stretch, peddle and get me safe-and-sound from a to b

+ I love my long arms - they allow me to hug the people I love

+ I love my stomach - because *one day that little abdominal area might just house a mini Emily and THAT is pretty freakin' special

+ I love my hands - they create some pretty amazing things

+ I love my face - it expresses my emotion, it is so important in my profession and allows me to communicate and help others to communicate as best they can

+ I love my feet - and I love them even more when I treat myself to a pedi hehe

+ I love my butt - because when it's worked hard, it grows. And I get a 'wooty' (white girl booty).

+ I love my boobs - probably the hardest one to say and to declare my love for. But I am grateful that I have feminine curves and that I was blessed with something that (although I don't always want or appreciate) other girls would want and often resort to surgery to get

+ I love my eyes - all the better to see the beauty of the world with. And Channing Tatum.

Over to YOU! Crank that love list. Ask other people what they love about your body? It is NOT wanky or self indulgent to love yourself. It is vital. Vital for your health and happiness. We are unique and mother flippin' glorious human beings and this should be celebrated every single day. Join me in finally winning this war against our bodies! Firearms (harsh words) away and peace signs (loving words) at the ready.

Blessings from my oozing in positivity and happiness little corner of the South West x

* One day means in a gazillion years time. Don't read too much into this. I'm looking at you, Mum. 

WORKOUT WEDNESDAY - Race Recap Time

I feel like I am forever prefacing my posts with 'I'm sorry' - so let's skip apologies for the delay in getting this post to you (oh darling readers o' mine) and get into the good and juicy details.

Sunday morning I woke up with the most mixed emotions. I was excited that I would be able to spend the morning side by side with one of my closest friends, and later found out that I would get to join in breakfast celebrations too, which just boosted my enthusiasm for the morning tenfold. But I was anxious as a mother clucker because it was hand down the most unprepared I have ever been for an event. The event was the HBF 12km run and, although my darling assured me that it would be for 'fun' and there was no pressure, I naturally in my true virgo styles put pressure and expectations on myself and from the get go felt like I'd flail. 

I thought, to make this post readable and not a tedious play by play of the morning, I'll crack the subheadings and give you the important deets. Sound good? Yes!

Pre Race

Prepared myself with a piece of rye toast and honey - a pre race tradition and one that's proving hard to break. I stretched. Freaked out. Had nervous tummy. Texted. Googled and instagramed for inspiration. And basically killed time until my inevitable undoing. Yes pessimistic Emily was in full swing on Sunday in the am!

Before the Event

Feeling empowered and all 'girl powered' at the start line I felt for the first time that morning that 'Yes, I can do this and I won't die'. I loved the pre race chatter between my friend and I at the start line. We covered philosophical topics, trivial pointless chit chat, gossip, d and m's and everything else in between - keeping this running tradition with this girl is what got me up that morning and I just hoped it was enough to fuel me for the run. I made myself a promise - that I would give 110% Whether that meant running the full 12km straight or only making it 1km in - I would give it my absolute all.

The first 5km

Felt fabulous. We ran in unison and chatted and the kms seemed to tick over. I might add though that one of the attractions (because of it being such a novelty), as well as being the world's biggest pain in the ass, fell within the first 5km of the run and that was the freakin' freeway tunnel. Whoever the genius was that suggested having 30, 000 runners passing through the nil-air-flow tunnel at the beginning of a long run should be slapped. Hard. The tunnel is never fun and was actually the point of my emotional breakdown last year so I just swore to myself that I would get to the other side without stopping and that would be my little 'Everest'. Hurdle number one accomplished. We made it to the other end alive and this was made even more impressive by the fact that the tunnel resembled a fart-tube by the time our little shoesies trotted on through. Pee-ewww.

The 6-8km Marks

Oh good lordy. This is where everything started feeling a little weird. I just felt empty and weak, my mind felt a little shakey and faint. It's hard to know whether this was legit, because I've had a bout of feeling a bit like this over the past few weeks, or whether it was all in my head. I walked bits and pieces over this time in an effort to catch my breath and regroup. I wasn't having fun but loved every minute I was blessed to be spending with my friend in the sunshine so I kept on going. Running and walking and trying to convince myself that I still had more in me.

The Final 8-12km

Something clicked. My beautiful friend proclaimed her belief in me (thank you chicken!) and I decided that I wasn't done and I had more in me. I pushed myself so hard mentally over the next 4km and I can say, hand to heart, that I had nothing left in the tank at the end. We crossed the finish line in 1hour 16min and averaged a 6min30 pace. Not a fab time but believe it or not it was actually a PB (I later discovered) so I am extremely happy. My amazing friend killed this run and I know that she could smash out a 60min run if she wasn't supporting me so I am so grateful that she sacrificed her run to see me over the line.

Post Race Breakfast

Good food, a cup o' hot coffee, beautiful company, incredible chats. I freakin' adore breakfast. The best possible post race reward - nutritionally and emotionally. I left feeling like I could run another 12km. I had that much energy and adrenalin, but alas I didn't even attempt it. I was done and dusted baby!

The Aftermath

Somewhere between breakfast and bedtime I went wrong. My knee seized up and I was left with pretty intense pain on the side of my right knee. I hobbled up and down stairs at Subiaco Oval (go the Dockers) and I knew something was up. I googled (and prepared myself for the inevitable misdiagnosis and scary worst-case-scenario suggestion of 'cancer' to pop up) and it turns out my symptoms were pretty on par with Runner's knee. So I had a date with a bag of ice, a heatbag and some ibuprofin. I've taken it pretty easy since Sunday, doing my first semi intense workout this evening, and so far so good. The knee feels back to normal and I'll test it with a sneaky run this week.

Take Home Points

+ You can always push yourself further.

+ The support you have on your runs can make or break, choose running buddies wisely and don't steal mine because I need her.

+ Get involved in community events because they will set your motivation-meter to overdrive.

+ Set yourself goals and avoid going into a run 'blind'.

+ Prepare, mentally and physically, for whatever challenge you set yourself.

+ Count your blessings and enjoy the journey.

Blessings from my overflowin' heart's ever increasing, cardio challenged heart rate x

WORKOUT WEDNESDAY

I was in a lull. Motivation gone. Rain, storms and the cold made the couch and a cuppa so much more frikkin' alluring than runners and a rain jacket. My daily sessions were brisk, short walks and yoga. My body didn't even want that though! I had a bit of a scare and fainted during a mat session the other night. It went a little something like this - downward facing dog, to full cobra, turn on my back and push up to full extended back bend and wake up in savassanah completely unintentionally and no idea where you are. Erm, not ideal!

So when my sister came down on the weekend we decided to mix things up, do something fun and active. So off we headed to mini golf! Sweat and burn here we come, right? Well we got a little distracted on the way and had a complete change in plans. An indoor rock climbing facility has just opened in my little suburb and I was uber excited to have a looksie. 

When we walked in it was a little overwhelming. Every square inch of the gym was covered in walls and 'those rock things' (I will be down with the lingo eventually, I promise). The first step was getting geared up. Our $30 entry fee got us all our equipment hire plus an unlimited day of fun, no time limits at all on how long you can stay climbing (or in my case plunging to near death). We got all strapped up and put on our spiffy climbing shoes and awaited the scary, but completely necessary, safety talk and instruction session. It's such a frightening thing to put your safety completely in another person's hands - especially your sister with whom you fight constantly and they have threatened you with your life in the past...

But psychosis behind us, we were ready for a day of funnnnnn! And fun it was. I have never ever laughed so hard in my life. I think it was because my body was quite weak and tired after a few hours that I became completely delusional, or maybe it was the elusive endorphin kick of the workout, but I was laughing so much pretty much the entire time. And as for a workout? Yes it was! My upper body, which resembles the strength of a noodle, struggled during the climbs. It was such a tough concept to utilise the strength of my lower body to compensate for my upper body's lackings. But I have never been so thankful for my chunky, powerhouse legs. They propelled me up and up and never gave up - thanks lower limbs!

Made it to the top alive - can I get a hellsyeaaah?

Sisterly love.

So what are the benefits of rock climbing?

+ 2946kJ an hour burn for women.
+ 3683kJ an hour burn for men.
+ Muscular endurance - climbing for extended periods definitely challenges sustained muscle firing - pow pow!
+ Power - utilising muscle strength to leap from and on the wall
+ Strength - particularly in your back, shoulders, abs, fingers and arms
+ Flexibility - right hand blue, left leg red and right leg all the way over therrrrrre. Yoga prowess definitely came into play!



Blessings from my sore gluteus maximus x

LOVE AND APOLOGIES.

Hello my lovely ones.

Unfortunately there will not be a Workout Wednesday post this week. Time has utterly and completely gotten away from me and I am lacking the inspiration and time to sit down and rattle off an informative and motivational post - sorry!

But I will use this forum to encourage you to NOT use weather as an excuse to not move your booty. We humans are very blessed in that we are waterproof. That's right - rain won't hurt or destroy us. So we can still get out there for our scheduled run; go for a walk; run into the warm and dry gym to do a class workout or whatever. Winter's here whether we like it or not - let's beat the chills by moving our bee-hinds as much as possible. Sweat, sweat, sweat away baby!

Blessings from my overworked and time poor self hehe x

WORKOUT WEDNESDAY - Race Recap Time

Workout Wednesday! The one stop blogpost shop for all things fitness on your Wednesday (or other day of internet procrastinatin'). Today, feeling a little like I'm out of ammo for a hot new topic, and feeling a little low like the weather I'm changing styles and doing a 'race' 'recap'. Note the double quotation fingers as I use both terms ridiculously loosely in this instance - race: a fun morning's ride with papa and recap: telling you whattup with dat.

Dad and I pre-ride - excited and raring to get going. We both had our infamous 'nervous tummy'...

On Sunday (21st April) mio padre and I set off for a bike ride. His work started the tradition 25 years ago, and he impressively rode in that pioneer event, and I think have tried to make it happen every 5 or so years since then. I'm a little hairy on the deets so just bear with me. Bottom line is that my daddy asked me to take part in a community bike ride event thingo and I happily complied, although lured under false pretences as I thought it was a BIG event and I would be rewarded for my efforts with a fancy medal come the finish line, but alas no. 

The ride covered 37.5km, with Dad and I tacking on an extra 5 or so km to get to the train station/starting point. I'll update this post again once I have all the nitty gritty deets from dad's Garmin, which was tracking our speed-demon prowess the whole ride, but qualitatively (oooh shmancy word) from what I could tell it was very up and down pacing and momentum. Overall we were pretty gung ho, a few "Eek we've bitten off more than we can chew"s, but pretty much just kept chuggin' along. Our fastest pace from memory was 2:07/km and we slowed right down to a 2:45/km at a few doozey points. My legs (and lady undercarriage, ouch!) were pretty sore come the half way point but with no choice but to keep going, you just have to deal with it. 

Initially we adopted a 5km drifting rule. I'd lead for 5km to break the wind and give dad a rest and then we would swap over. That lasted 12.5km. I think because my darling dad is so slim he a) wasn't providing much wind resistance for me (hehe) but b) still had to struggle against it, I didn't mind taking the lead for the remainder of the way. At about 19km there was a sudden downpour and poor dad and I were soaked. And freezing. And slippery. And whingey (cue dad!). 

After approximately 42.5km we found ourselves in the heart of Mandurah and freakishly synchronously timed with the other people from dad's work, who had travelled an additional 30km as they ventured from the Northern suburbs of Perth. There was such a fantastic atmosphere at the foreshore as, over time, more and more people rolled in after finishing their rides, all knackered but all smiling! I chowed down a banana and chugged 600ml of coconut water post ride and it turned out to be the best thing ever! As I had a 3hr drive back home ahead of me, immediately after the ride ended, I knew that I had to be careful with recovery. Coconut water is absolutely boomin' with naturally occurring electrolytes which are so important in rehydration. My 'nana gave me an energy boost, provided manganese and potassium to assist with muscle recovery and reduce cramping, and it tasted like heaven in a peel.

It was so special to be able to do something like this with my dad, who 1 year ago was in a completely different place physically and health wise. We decided that we'll make this our catch up thing and, when in Perth for the weekend, we will go for a long ride somewhere and grab a coffee, bless. I also loved the morning for the confidence it instilled in me. After not being on a bike for close to 9 months (I came off mine training last year and have only been on stationary gym bikes since) and realistically not doing endurance training sessions exceeding 1 hour for about 5 months, this was a huge hi 5 as I realised I could do it. I felt awesome after the ride, a little stiff and achy but overall fantastic. Not shattered, not dying, not cursing myself for being unfit. I actually finished it with a sense of self pride and respect that I haven't really felt in a while (in regards to my fitness). I was also bursting with pride over my father who, at 53 years old, with a blocked heart valve, skinny little legs and determination the size of Texas, was right by my side (well technically drifting comfortably behind me) for the whole distance. Go Dad, kicking coronary artery disease's ass!!

I will finish this impromptu and wishy washy workout Wedsnesday post with this - I freakin' LOVE riding. So watch out - I'm coming for ya on two wheels baby.

Done and dusted baby!

Blessings from my helmet hair donnin' smiley face.

WORKOUT WEDNESDAY - From a Back Bending Love Inspired Amateur Yogi

For the record - I look just like this when I do it too ...

;)

Get sweaty; get movin'; get boppin'; get pumpin'; get bendy; get lean; get mean; get fiesty! It's Workout Wednesday mi amigos! The midweek injection of motivation and encouragement aims to rev your exercise mojo and maybe introduce you to a few new approaches or practices that you hadn't heard of!

Today I'm talking Yoga. I am a self taught, complete amateur yoga lover. I have done a total of 2 classes and have every intention of doing more but, with tightened little purse strings since the big ole mortgage chained me down, I've settled for teaching myself. Instagram is the absolute tits for inspiration and knowledge - there are a gazillion yogis who provide an unending supply of positivity, advice and a gamut of back bended inspirational poses!

My recently adopted routine has been, get this, no routine! I flicked an email to one of the amazing girls I follow on instagram (elle_fit) and asked her about her routine and recomendations for a newbie, and she told me that she simply practices 30minutes a day 'mat time'. Mat time is where you do whatever your body likes, you just move in flow and take it moment by moment. I would definitely support this suggestion of where newbies (like me!) should start. Initially I felt weird and would try a pose and fall a and then feel stupid because 'the lady in the book held it so well - why can't I?'. The thing that I, and I'm guessing a lot of beginners too, need to remember is that everyone starts somewhere. Don't be disheartened by others' strength or abilities, that could be you if you give it your all and instead be fuelled by the success of others! I have been blown away at the (reasonably) fast progress that I've made. I almost died when I successfully held a headstand (for a whole of 4 seconds!) and I can now hold my toes with both hands and rest my forehead on my leg in a forward fold! This is a huge thing for me. I always complained that I was born with dodgy hamstrings and had no flexibility in them whatsoever but now have blown that excuse out of the water.

Choosing to incorporate yoga into my practice and daily exercise schedule has been a natural progression. I still love high energy and high impact cardio from time to time, but overall I'm finding that I'm needing to ground myself a bit more often. I'm saying things that I never thought I would like 'I just need some me time' and I crave 10-15minutes of complete solitary isolation at least once a day. This never ever used to be the case. I used to be on the verge of tears all day if I was left in the house alone (for more than 5 hours). I had no idea how to just be and appreciate time alone and cherish the present moment. Who would've thunk that this all-her-life extrovert would slowly morph into an introvert huh?

If you find yourself thinking about amping up the yoga in your life then I advise you to go about playing around with the following steps -

+ Invest in a yoga mat - 'Nuff said. They will set you back approximately $20-30 and you have a friend for life. Worth the investment.
+ Find a class nearby - If you have $15 to $20 spare and you want to see what it's all about, I would highly recommend first going to a class. This will give you an opportunity to have a go with some of the poses; exposes you to a variety of yoga variations (ie. hatha, bikram, ashtanga etc) and sets you up in a supportive and supervised environment. It's a great opportunity to get early direction with postures and technique, which may prevent injury or incorrect practice in future. I came across a beautifully written summary on Daily Cup of Yoga - click here to find out what class might suit you best!
+ Go the 'gram - Have a look through instagram and be inspired! Some to look out for @gypsetgoddess; @sydneybrown_xo; @yoga_girl and @beachyogagirl.
+ Read up - Browse through your local book store, library (many public libraries also stock instructive dvds too!), google, try websites like Yoga Journal and just soak up as much info as you can. Be your own teacher! Cut and paste a few images that represent the goals you have set for yourself and go out and smash 'em!
+ Have a play - Pick a few poses and challenge yourself to trying them out during your 'mat time'. Day one, you might fall a few times but day seven might see you hold one! Just enjoy it and listen to your body.
+ Take photos of your progress - Because I'm an absolute hopeless techy - this isn't something I have mastered! But if you have a loving mother/father, sister/brother or boyfie/girlfie around - ask them to take a few snaps, maybe one or two a week, and watch the progress unfold! Nothing is more motivating then seeing the changes in your own body and strength.

I hope this post has helped to clear a few things up on how best to start integrating yoga practice into your routine! If you have any questions at all, please don't hesitate to shoot me an email or leave a comment below, and I will endeavour to answer as best as I can.

Blessings and namastes x

WORKOUT WEDNESDAY - A New Approach to the 'R' Word

Found here.

Happy Workout Wednesday my darlings! I hope you're kicking fitness goals, left, right and center and are feeling healthy and motivated and just so dang good!

I have a few fitness crazes and things that are gettin' me all excitable at the moment ...

+ One is yoga. I am like a freakin' woman possessed (not just because I can spin my torso around exorcist styles) but I am absolutely loving 'mat time' and challenging myself with new and exciting postures. Check out WW next week because it's all about Inversions - a particular series of Yoga moves that will leave you smiling and get your blood flowin'.

+ Number two is the 'dat ass' challenge you may have seen floatin' around the interweb. A 30 day challenge starting at day one and 50 squats, the quota builds by 5 each day until the final day of 235 squats. 'Do the challenge and get dat ass' they said, 'it will be fun' they said. My butt is hating me, but I am liking it.

+ And numero tre, and the subject for this post, is Chi Running. Most of you are probably aware of my relationship with running. It scarily resembles a relationship with a bad boyf. I finally decide that running is the 'one' and throw all my efforts and energy into committing myself 100% (for a few days/weeks). Then, sure enough, the allure of other sports pull me away and I cheat. I cheat hard. I spend no time with 'running', despite it loving me and making me feel really happy. I sneak off and have night time sesh's with ole mate 'yoga' and running's ultimate frenemy 'walking', quickly sneaking in a few visits to the gym. And, before I know it, running and I haven't spent any quality time together and it's crying and asking me why I've neglected it because all it ever did was love me and want what's best for me. Yes my friends, I am the bad boyfriend in this terrible, terrible analogy. But I have good news! This is a love story with a happy ending! I came to realise just how badly I wanted to change and make this thing work, so I agreed to attend a couple's workshop (literal interpretation - chi running program) to get to know my lover a little more and understand why are so good together.

For those of you who made it to the end of that ridiculous analogy, although not going to lie I am pretty proud of it, well done and I will reward you with an abundant little bag o' info on Chi Running and how you can utilise it's techniques to put the va-va-voom back in your relationship (last one promise)!

Head over to the Chi Running official website and read up on what exactly this approach is about. I am currently reading the guide to chi running by Danny Dreyer - and already there have been so many aspects of this book, his approach and his mission that have resonated with me. Danny makes you think back to when you were young and chasing your friends around the oval, or running from your friends' house to go and get your toy and running, smile beaming, all the way back. Before we separated from running and brought a whole lot of 'thinking' to the process, running was enjoyable and relatively effortless. Chi running was founded on this same premise, that by bringing running back to its more simple form, you will amp up the enjoyment and lessen the risk of injury. A promise of running in flow and total rhythm - uh, yes please!

I'm about a third of the way through the book and yet to actually 'start' the program, given a minor running setback on the weekend with an ankle roll and butt stack, but my reading has already stirred up feelings that I thought were long gone. I feel excited, driven, determined by and connected with running. I have done a few little jogs here and there over the week, very light and very easy effort, and it has felt great. I keep coming back to running, I keep finding my eyes drifting off to running magazines and new running shoes and upcoming fun runs, I keep busting out mid walk jogs. Something in me is telling me to not give up on running, that it has a lot more to offer me and our journey together ain't over. 

Blessings from my unconventional and difficult, but beautiful none the less, love affair with Running x

WORKOUT WEDNESDAY

Found here

Hello my beautiful munchkins. 

I hope you’re all enjoying a beautiful week and are kicking awesome health and fitness goals inspired by the start of a new month. I used to be a HUGE fan of new starts – new weeks, new months and especially new years. Monday were my most perfect of all my perfect days as I would start the day by declaring I was ‘not having any fat/sugar/carbs’ as of today; or I would have resolved to be ‘running everyday’. Berm bermm, come Wednesday you would find me wearing an ‘I hate running’ t-shirt and eating nutella out of the jar. Since adopting a new perspective and approach to healthy, balanced and kind living, I realise that every single second provides us with the opportunity to become the best versions of ourselves. So if you indulged a little too much at Easter, and have ‘written off’ the week/month and have vowed to start eating healthy in x number of days or once it’s x day, I beg of you to pick yourself up and KEEP GOING. Don’t wait for that elusive ‘tomorrow’ - start now, this very second, and start making choices that lead you on the path to health and happiness. 

One of my favourite quotes is “Saying ‘I’ve already eaten badly so I may as well forget about today and start healthy eating tomorrow’ is like saying ‘I’ve already dropped my phone – I may as well jump on it and smash it into pieces”.

And now for a wee bit o’ workout chats. Today I’m doing ANOTHER class review. I am lucky enough to have had my boss give me a few extra days off because she thought I might need a break over the stress of moving and a hectic few weeks at the clinic. That’s right my friends, the beauty of being my own boss is that my boss has always got my back! HA! So with this extra daylight time to use for exercise, cooking, puppy cuddles and what not, I have a few extra classes booked in that aren’t typically available to me due to my work hours. Inspired by my beautiful Lorna Jane diary (the best diary ever – for the record) this month’s challenge is to amp up the exercises that lie outside of your comfort zone. Think hiking, kayaking, meditating, a new class, naked mud wrestling etc. I left a couple of voice messages with both Channing Tatum and Ryan Gosling to see if they want to be training buddies for the latter mentioned sport but they’re yet to get back to me...

Class Completed – Circuit Class.

Verdict – Bowm chikka wah wah! I absolutely loved it! It was pretty intense and, upon telling the instructor that it was my first time doing the class, she said ‘well you picked a good day, it’s non stop cardio today’. My face went blank – great. BUT I told myself that I knew I had the fitness to stick out the class, it was just my mind that needed a little butt whoopin’ so I donned an inspired mindset and got to it. Boxing, running, step ups, burpees, skipping, jumping jacks, high knees – this lady wasn’t kidding. I finished the class absolutely knackered but with such a big smile on my face. I will definitely incorporate these sorts of classes into my week. I absolutely love the variety, the high intensity and the social aspect of it all.

Also just letting everyone know that it’s MNB (move, nourish, believe) month on the instaweb. I’m taking part in the photo-a-day mnbmonth challenge and it has already been so much fun! Check out the fun and the deets by searching #mnbmonth or follow my insta account @mlemar for daily snaps.

Blessings from my high kneed and high kickin’ legs x

WORKOUT WEDNESDAY

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With no cold bugs, gastro bugs, migraine or fatigue in sight - the past fortnight I listened to my body to see what it now wanted to do. This month started off, riddled with bugs and colds, with very gentle exercise - lots of walks, occasional jogs, some core gym sessions and a lot-o-yoga! When I turned inwards and had a listen to what my, now very healthy, body wanted to do it was a loud and clear 'make me sweat!'. I have kicked, punched, rode, ran, lifted and stepped my way from basic workouts to a few weeks of pretty high intensity and am feeling ammmmazing! My body got the ass whooping it needed and it has left me with a clearer head, a more productive mindset and a little spring in my step.

For this Workout Wednesday - I wanted to share a review of a recent class I did that challenged me and ignited a burning desire to prove myself and never give up. I used to be the girl who's head got in the way whenever she was faced with a challenge, physical or otherwise. In a workout for example, I could be running along fine, feeling great and then all of a sudden the 'thoughts' and 'stories' come flooding in - 'I'm not a runner', 'I look stupid', 'Everyone is expecting 'the fat girl' to stop so just give up now' etc. In looking back on them now, from a distance, I can see that they are just stories and fictional ways of my ego flaring up and takin' over. Well, in the past few months, this negative self talk has been banished and I refuse to indulge my ego in letting even one thought sneak in! Of course occasionally  when your guard is down, these thoughts do come. It's important to acknowledge and refute ('I'm feeling x because I am tired and grumpy, I know I'm not x and am working everyday towards becoming the best version of me!') and then move on! Distract yourself - have a cup of tea, go for a walk, go for a run, call a friend who showers you with happiness. Don't sulk in your own misery, that's what your ego wants you to do. Jump up, declare a giant 'eff you' to your nasty bitch thoughts and move on.

Class Completed – The freakin' mother of all Mega Classes.

Details – 4 tracks Pump; 4 tracks Step; 3 tracks Body Combat; 3 tracks CX works and 3-4 tracks Balance.

Verdict - I may have been quietly dying inside and, in fact, a little on the outside too (cue sweat, asthma induced warthog sounds and wrinkly face) but boy oh boy this class got me fired. With the completion of each 'mini class' I became so fired up. I often segment my workouts into chunks and therefore acknowledge that I'm a third closer to the end or half way etc - I find it puts it in perspective and gets me to push harder! So with each segment done, I gave myself a mental high 5 and vowed to go harder in the next one. Favourite tracks? Combat and Pump. Least favourite? Step. I am freakin' terrible at Step! I am so in-coordinated and stumble over my own feet, let alone the elevated step in front of me! But I got to the end of Step with the BIGGEST smile because I never allowed myself to give up. Yes - I felt silly and out of my comfort zone and my legs were already quivery post-Pump but every time I stumbled I picked myself up and kept going. I absolutely loved this class and what a way to kick off the weekend! I wish they held these all the time - it is challenging, exciting and doesn't allow your mind or body to get bored because it just keeps spicin' things up! If you EVER have the opportunity to head along to one of these - please do. Your health, and ass, will thank you for it. 

Blessings from my sweat drippin', always movin', happy, healthy body x

WORKOUT WEDNESDAY - On a Thursday!

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I don't know if you've heard the buzz around the health and fitness circuits but guess what is back my friends? 


Ballet. In a big way. The isometric postures and exercises work deep into the muscles and are revolutionising how we think and showcasing one of the best ways to sculpt and define our sexy little tookuses. I had heard along the grapevine, and had seen a few testimonials and reviews for a program called Barre3, a class that gives credit to the principles of ballet barre, pilates and yoga. Um hello, perfect combo of classes and this alone was enough to make me prick my ears up and scramble to learn more! 

BTM'S WORKOUT WEDNESDAY PROFILE - BARRE3

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What is Barre3 - A range of classes that aim to have you develop the strength of an athlete with the long, lean, graceful lines of a ballet dancer. They offer a Barre3 class that focuses on dynamic movements (think uptempo dancing) and another option (for us less coordinated folks no doubt) called Barre3 Fundamentals that slows it down a fraction and works through teaching each new posture thoroughly.
What can I expect? Barre3 claims to provide an overall improvement in the strength and length of your muscles with many participants reporting they lost cms off their waists, thighs, upper arms and hips! The online classes (see below) offer 10, 30, 40 and 60min variations of the classes and, because they've been streamed online, can be done anywhere! They encourage you to do approximately 3 x 60min sessions per week to gain the best results.
Where can I find a class? Unfortunately Barre3 hasn't yet made it's way to the sunny shores of Australia just yet. If you're overseas, you can look up your nearest studio in the official directory here. They also offer online classes for all you guys and girls who want to try this revolutionary class in the comfort and privacy (cue Emily falling over on her tippy toes...) of your own home! Membership for infinite access to classes starts at $15/month and can be accessed here. 

BUT I HAVE GOOD NEWS MY BALLERINAS AND BALLERINOS!

Australia has developed its own fusion ballet/pilates company and are popping out trained instructors faster than McDonalds stores pop up in Texas! I came across Xtend Barre Australia during my search for local providers and these guys are casting their net far and wide to ensure that all Aussies can have access to this incredible class. They have trained instructors providing classes in Western Australia, New South Wales, Victoria, Queensland, South Australia.

I am definitely intrigued to learn more and am making in my mission to track down some Ballet targeted workout DVDs to trial over the coming weeks. Remember that variety is the spice of life. Don't let your workout become stale or boring! Throw in a few new workouts every now and again and listen to your body scream for more! 

Blessings from this "brisé, arabesque and demi detourné"-in ballerina x

WORKOUT WEDNESDAY - The better late than never edition.

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You know those days when you're shlumpin' at your desk, thinking forward to your scheduled afternoon workout and praying that the big ole whack of motivation comes to you thick n' fast? Come 5pm though - not much has changed and rather than being covered in a glorious coating of sweat, you're instead covered in guilt. Sound familiar? I can count on one hand the number of times I have felt 'motivated' for a workout. Motivation is like a bad boyfriend, never there for you when you need 'em. Consistency is key and making exercise a 'non negotiable' and prioritising it each and every day. I've spoken about it a million times but since changing my mentality and adopting a healthy 'move for a minimum of 30 minutes each day' mantra - my relationship with exercise has changed pretty significantly. I haven't hated ANY of my workouts and am regularly pushing myself to 45min+ sessions just because it feels so dang good!

But, as the winter weather fast approaches, and any dregs of motivation are fast leaving the building, I got ya covered mi amigos! I've got a bag of tricks up my sleeve and would love for you to give these a go AND share the love -

What are your go to moves to trick that pesky mate of yours 'Motivation' and get you geared up and racing out the door?

1. Schedule morning workouts and BAN the snooze for just one week.

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Yes getting out of bed before 6am for a run is hard. But convincing yourself to go for that same run at the end of an exhausting working day is harder. For just one week try setting your alarm for 40mins earlier (to allow for time to change clothes etc) and take your ass out for a walk, run, gym sesh, weights session, circuit routine, yoga sesh ... anything that gets your body moving for that first half hour of your day. 

You may lose 40mins of sleep but you will gain that time back, four times over, in your productivity that day. 

2. Buddy Up

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Misery loves company? Heck no, happiness loves company! Make your training even more fun by adding a smiling friend to the mix. Plan to meet someone for a workout; make a pledge with someone that you'll both try a-class-a-day for a week; befriend gym junkies! We are living in an age where we can befriend people in the comfort of our homes - motivational accounts are overspillin' in the Insta-sphere and they aim to inspire. Surround yourself with people who embody who you want to be.

3. Reach for the Stars

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Set a goal and go for gold baby! Want to compete in Miss Muscles Australia? Want to represent Australia at Rio 2016? Want to run for 15minutes straight, compete in your first triathlon, ride 50km for a cause? Set your sights high and work towards it, every day.

4. Sign Up and Lock It In!!

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If you write down your 3pm dentist appointment in your diary, you go right? Write down your workouts! They are appointments with yourself and not ones to be missed! Or go one step further and sign up for community events like fun runs, tris, rides, obstacle courses, bootcamps etc. Community involvement and a passion for health and fitness are infectious. 

5. Change it up!

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If you watched the same episode of the same tv show, sitting on the same couch while drinking the same type of tea from the same cup, girlfren would be bored! It's the same for your workout. If you go to the same gym, or run the same route, wearing the same clothes, listening to the same playlist, your body would get bored and to be honest your results may even become sluggish too! Change it up! Change the scenery; change the type of exercise; treat yourself to new workout getup. Variety is the spice of life, so get spicing!

Over to you - head over to the Bless This Mess facebook page and share your best tips for beating the motivational lapses!

Blessings from my motivated be-hinnnnd x

WORKOUT WEDNESDAYS

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Ohmmmmmmm. 

Hear that? Sound of silence people and boy is it a sweet sound! This week's Workout Wednesday topic is Yoga. I am being slowly pulled more and more into the stillness and serenity that yoga and meditation provides. As I am learning more about holistic health and wellness, I'm realising that forcing myself to hate my way through 60min+ cardio workouts in a boring, mechanical gym isn't going to help nourish and support my body the way I want it to! 

I spoke in a previous post about my revelations regarding my approach to health and fitness and I've had staggering results since applying this new principle and new way of thinking. I have done my longest runs in months, I have consistently moved my body every day and I am feeling more accepting and proud of my body every single day. Not a perfect relationship by any stretch but one that's definitely establishing itself as a force to be reckoned with!

So - yoga. I have dabbled in yoga, pilates, body balance and core classes over the years and it hasn't been one that I have been consistent with or really even enjoyed that much. But recently my body's cravings have changed and it is saying "woman, please stretch me and let me chill the frik out" - and who am I to argue with my body?!

For the month of March I am committing to yoga-a-day. A challenge put out by fellow instagrammer 'Grow Beautiful Soul' - this project is about having a single pose focus for each day, pushing yourself and setting yourself up to experience the benefits of daily yoga practice. I have been limbering myself up and starting to experiment with a few more poses over the past week and I absolutely love it! Holding each pose for approximately 10-15seconds feels so invigorating and super charges your energy.

Namaste lovelies! Get on it!

So what are the benefits of yoga?

1. Cardiovascular Health - The postures involve holding poses for a prolongued time which boosts cardiovascular fitness and circulation. All you high blood pressured sisters and misters - get bent (literally - I promise it will help!).
2. Digestive Health - Certain postures massage the surrounding tissues and improve circulation to digestive organs. Watch your metabolism go va-va-voom!
3. Musculo-skeletal Health - Yoga encourages and exercises full joint mobility making sure they are moved through their full range of motion. The postures also provide release of muscular tension, increases flexibility, improves balance, strength and endurance. Regular yoga practice can support improved posture and can resolve back pain.
4. Nervous System - Yoga has proven to reduce stress and anxiety and replace these negative nancy emotions with a sense of calm and serenity. Sign me up playa!

Blessings and 'omms' from my back-bended spine x