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Do you love pasta but perhaps it doesn’t agree with your stomach or makes your feel bloated? Did you know there are other pasta alternatives out there?! By simply swapping out your regular pasta for a chickpea or buckwheat alternative you can find in your supermarket AND adding a great selection of fresh veggies, you’ll be left feeling great! Ingredients: 350g Chickpea, Buckwheat or spelt pasta 350g broccoli, cut into small florets 1 1/2 tablespoons olive oil 1 red onion, finely chopped 2 garlic cloves, crushed 1 teaspoon finely grated lemon rind, plus zest to serve 1/2 teaspoon dried red chilli flakes (optional) 400g can chickpeas, rinsed and drained 2 tablespoons chopped flat-leaf parsley, plus extra to garnish 2 teaspoons lemon juice 80g (1/3 cup) reduced-fat ricotta, to serve Method: 1. Heat the olive oil in a large non-stick frying pan. Cook the onion, for 3-4 minutes or until softened. Add the garlic, lemon rind and chilli, cook for until fragrant. Add the chickpeas, cook for 1 minute more. 2. Cook the pasta in a large saucepan of lightly salted boiling water according to packet instructions or until al dente, adding broccoli for last 3 minutes cooking time. Drain, reserving 60ml (1/4 cup) of the pasta cooking liquid. Return to pan. 3. Add the chickpea mixture to the drained pasta, with the reserved cooking liquid, parsley and the lemon juice. Season to taste, toss to combine. Serve topped with the ricotta, extra parsley and lemon zest. Give this delicious recipe a try and let us know how you feel afterwards :)

Food plays a massive role in our lives – it provides our body with fuel and gives it the necessary nutrients needed by the body to function as well as brings us together to celebrate peoples achievements or to destress us at the end of a long week. Whatever the case we consume a lot of varied types of foods all with different nutrient profiles. Over time these foods have been labelled based on their nutrient profiles as ‘good’ or ‘bad’ and as such we now have associated views on their relation to our overall health. Please remember that our health encompasses mental and social aspects as well as physical so that should always be accounted for when we look at our nutrition. Ideally we want to find a balance between foods that are nutrient dense and less nutrient dense – this will allow you to keep up with your progress whilst still being able to enjoy all the foods you like to consume! Balancing good and bad foods You’ve all probably heard that there are ‘good foods’ like spinach and ‘bad foods’ like chocolate and that we should mainly consume these good foods to be healthy. Well what if we took away the good and bad terms and looked at it all for what it is – food. By putting labels on foods we take away all that they have to offer in terms of what nutrients they contain and their calorie load and give it a label that is very generalised. These generalised terms can create some wayward connotations of the foods we consume and can create a lot of confusion in our everyday routines. All foods contain a host of differing nutrients and calorie loads therefore we need a range of different foods not only to keep our body happy but our mind and soul too! Check out my 3 main tips on how to achieve nutritional balance with your foods: 1. Meal plan the week ahead Write down the meals/snacks your having throughout the week and also plan in your treats and meals out too – this will show you whether you are treating yourself too often or where you can make some changes instead. 2. Pick and choose your events If you know you have many social events ahead (no doubt we will once lockdown ends!) it is important to pick what ones you will indulge yourself with and which ones you will show some restraint – this means you can still enjoy alcohol and brunches and whatnot whilst still staying on track. 3. Make happy mediums If you love takeaway burgers or pizzas a simple way of incorporating healthier alternatives is to make it at home! Choose more nutrient dense ingredients like wholemeal burger buns or add heaps of your favourite vegetables onto a homemade pizza base. Stemming away from that it, it is also important to acknowledge the feelings and emotions we have behind food. We reward ourselves with food and celebrate with food and often with those ‘bad foods’. If we strip it back usually these types of foods are higher in sugar, fats and sodium. At the end of the day our body needs all three of these nutrients and yes they might be in higher proportions than we should aim for but one day or one meal of having these foods isn’t going to destroy our health nor our progress. Balance it out by incorporating more nutrient dense foods throughout the week. So eat that burger and enjoy it, have that ice cream and savour every mouthful because you can enjoy those foods guilt free as long as you’re having nutrient dense food as well – that is the type of balance we should strive for! If you need any help trying to find balance in your daily eating or want to talk anything nutrition please don’t hesitate to reach out, we are here to help!

If you're battling with bloating, try this delicious anti inflammatory tumeric ginger tea! This simple turmeric & ginger tea is only a 3 step recipe that is the perfect addition to your diet as it has so many health benefits and will leave you feeling fresh, de-bloated and amazing! "Image By David Dewitt" https://thecozycoffee.com/teas-for-cramps/ INGREDIENTS: 1 whole lemon 3cm knob of ginger 3cm knob of tumeric METHOD: 1. Wash the skin of a whole lemon with vinegar and salt, then squeeze the lemon into a pot of water along with the skin. 2. Finely grate the knob of ginger & turmeric into the pot. 3. Bring to a boil then reduce the heat and let the water simmer for 30 mins. Optional: Add honey as a sweetener or some black pepper for a spicy kick. Comment below if you give this one a try!

Sleep is so important for your overall health and critical for every aspect of your life, including for muscle recovery after a tough workout! If you have ever attempted working out on little sleep, you have probably felt how lack of sleep affects your workout. People who workout on little sleep often report feeling fatigued sooner and as though they had to exert more energy to complete the same workout they did on a full night of sleep. A good night of sleep is so important for good performance. Sleep is also needed by the body to repair and working out on no sleep means your body hasn't fully recovered from your workout or the general stress from the day before. For all those busy women out there, including mothers and hard working professionals, getting enough sleep each night can become a huge challenge! Sometimes we need to look at creating new routines for our evenings to ensure we are getting enough rest. The great news is that there are some simple and achievable changes that you can easily make to improve your sleep AND your overall health and see better results from your workouts! 1. Understand and measure your sleep Try using a journal or a fitness app to document how much sleep you are getting each night. Also document how your daily workout felt after that amount of sleep. Doing this will start to show you how improving your sleep can lead to improved results during exercise. 2. Exercise regularly Studies have shown that exercising 3-4 times each week can improve your sleep even more effectively than supplements!! These studies went on to show that high intensity workouts have the best effect on sleep. To ensure you are getting your 3-4 workouts in per week it is a good idea to schedule them in at the start of the week, just like you would work, doctors appointments or kids sport. This way you are more likely to commit to them and see them as important appointments that cannot be pushed aside. These workouts should contain a mix of both high intensity and low intensity workouts. 3. Prepare for the next day So many people I’ve spoken to say that they sleep better when they know that they’re ready and prepared for the next day. In the evening, take the time to look at your schedule for the next day and make sure you have everything ready to go. It is one less thing for your brain to worry about during the night! If you have a workout planned for the next day, we suggest you lay out your workout clothes so they’re ready to put on. Get your water bottle ready to go and have all of your snacks prepared and packed for the next day too! The easier you make it for yourself, the less excuses will creep in! 4. Have an evening stretch routine Our sedimentary lifestyle often creates tight muscles and this can have a big affect on your sleep. Before bed each night, follow a short 10 minute stretch routine to relax your muscles and your mind. Need some inspo for an evening stretch routine- here is a relaxing stretch routine you can use to calm your muscles before bed! 5. Enjoy a herbal tea For centuries, herbal teas have been used around the world as a natural sleep remedy. There is also now a lot of research that backs herbal teas’ ability to aid sleep. Many of the herbs these teas contain, work by increasing or modifying specific neurotransmitters that are involved in initiating sleep. Teas which have been shown to help achieve significantly better sleep quality are: * Camomile tea * Valerian root tea * Lavender tea * Lemon Balm * Passionflower * Magnolia bark 6. Get an early night As you would know, a bad nights sleep can make it very hard to be productive during the day. If you’ve got kids, the need to plan for extra sleep time is even more crucial as we all know how unpredictable nights can be! Plan ahead and schedule your day to allow you to get to bed early enough to get the sleep you need. Having enough time for sleep should fall very high up on the priority list. Getting sleep will put you at your best and most productive to tackle all of the other tasks that are on your to do list! 7. Eat magnesium-rich foods Magnesium is one of the essential minerals that isn’t produced in the body. Magnesium is important for maintaining optimal nerve and muscle function and regulating fluid balance during exercise. It is also crucial for managing the stress response within the body. Magnesium can be obtained from leafy vegetables, dairy, legumes and even dark chocolate but if you are having trouble sleeping through the night, ask your doctor about whether a magnesium supplement might help. In addition to assisting with sleep, magnesium can also help with cramps during your period. 8. Try to sleep and wake at consistent times Your body’s circadian rhythm functions on a set loop which is aligned with sunrise and sunset. This is why being consistent with your sleep and waking times can aid long-term sleep quality. While initially it may be difficult to wake up an hour earlier for your exercise, once you get into this routine, keeping consistent with your workout time can actually help you get a better night sleep. Try to get in the habit of waking up and going to bed at similar times and schedule in your exercise routine at the same time each day. While you may find it difficult to begin with, after several weeks your body will get into a rhythm and routine. Now, as much as we can try to ALWAYS get a good nights sleep, the reality for many of us is, there are going to be some nights where this just doesn’t happen! For those nights, here are some tips to get the most out of your workout on little sleep! Fuel your body. Proper nutrition and drinking lots of water in the morning will help you feel as energized as possible. Think oats, 2 boiled eggs, avocado or banana on toast! Skip the hard stuff. The day after you’ve got very little sleep is not the day to try a heavy deadlift, squat, gruelling HIIT class! Change your workouts around and stick to lighter weights, a slower speed and maybe a stretch or pilates session. Get a motivating playlist going. Have a motivational playlist ready for these days! We probably don’t want something crazy for our sore head! But something that will motivate you and push you through your workout. Cut it short. Keep your workout to 30 minutes on a day when you’ve had little sleep. Remember your body’s ability to recover will be lower and therefore it will benefit from a shorter workout. Be kind to yourself. It's okay to have days when you are feeling exhausted. Don't be too hard on yourself and add more stress! Getting to the gym is half the battle, and a light workout is still very beneficial to your body and keeping it in routine. Focus on being kind and doing everything you can to get a good night’s sleep that night! Just think about how empowered and energised you feel after getting a good sleep! It really does set you up not just for a great workout, but for a productive day. Getting a good sleep should therefore fall extremely high on our priority list. Try adjusting your and/or your families routine and see which of these ideas and suggestions works for you and your family! Remember "nothing changes if nothing changes"! Do you have a sleep tip that works for you? Share it in the comments below!

Let’s face it, online exercise just isn’t the same as the previous gym classes you used to go to! You don’t have enough (if any) equipment, there is less motivation and when you’ve spent all day in your house already- who wants to workout in that same space again?!?! For the first few months a lot of us used this as a chance to have some down time from exercise (which is totally fine and much needed for many of us). However as the months have gone on, not exercising is taking a negative toll on our bodies, fitness and overall health. Remember how energised, confident and motivated you would feel after exercise- those endorphins are needed now more than ever to get us through! SO- how can you navigate the issues with online training to make it work for you, so when gyms do once again open their doors- you already feel strong, fit and healthy :) 1. Consider the right option for you (PT v group class v pre-recorded workout) With so many options for online training out there, explore your options and what feels right for you! Live online group classes are a great way to stay motivated and feel connected and have that community gym feel again! For example at FitMiss we offer a great range of cardio based, strength style and stretch based classes to chose from so you always have variety. Our instructors also include alternatives for those with injuries and there are equipment and no equipment options so everyone can participate at their own level. So many ladies have found these are just what they needed to have fun while working out again! Personal Training- Think you won’t work at hard doing online PT? Think again! We have over 50 ladies participating in online PT sessions who were previously doing outdoor PTs and this week alone they have been so surprised at just how much we can achieve online even with a small amount of equipment to chose from! If you have a good trainer, who understands your needs and goals, they should be able to construct a program that is perfect for you using either body weight OR using resistance bands OR just a couple of different weighs. 2. Choose a space that doesn’t feel like work! So you’ve spent all day sitting in the lounge room working from home. You close the tabs on your laptop relating to work, and then open another tab with your live zoom class on it! Just doesn’t feel like you ever get away from the living room or your laptop!! Consider the benefit of using a different device e.g. your phone or ipad for your workout AND moving away from your living room to perhaps your bedroom OR even going out to a local park. Take your airpods with you, go outside and tune out for 30-60 mins! 3. Set some goals Having a vague plan is not very motivating in any occasion! Set some specific goals for you to work towards over the next 6 weeks! Would you like to do push ups on your toes? Would you like to increase your cardio fitness or perhaps work on strengthening your core and achieve a 2 minute plank? Having some specific goals in place will give you motivation to get back into your fitness! Just because your goals may be different to when you’re at the gym, doesn’t mean they can’t be any more valuable J Imagine if you could head back to the gym without that niggling knee injury because you’ve used this time to work with your trainer on glute strength and squat technique! Work with one of our friendly trainers to set up some specific and motivational goals for you! 4. Write an exercise plan As with any goal- your best chance of success is to make a plan! 1. What days and times will you work out this week? 2. What will you do on these days (e.g. a PT session, a pre-recorded core class, a live zoom class)? 3. What intensity will you work at during each session? 5. Ask for advice on equipment Have you used the excuse “I can’t workout because I don’t have any equipment at home”??!! We strongly disagree! It is still possible to grab yourself some resistance bands or a couple of weight pieces and you would be very surprised at what your trainer can do with these! I have now trained one of my clients for over 3 months with just resistance bands and a pair of 3kg dumbbells! We use an outdoor step to do decline push ups, step ups, split squats and dips and utilise different tempos (such as a 3 second hold) to suddenly make lateral raises with a 3kg weight very challenging! Your personal trainer is there to help guide you through exercises and workouts that'll help you meet your goal. In order to get the most out of your virtual workout, chat with one of our friendly trainers about a personalised workout program we can write up for you utilising the equipment you have at home! 6. Create a routine Our brains crave routine and consistency and we haven’t had much of either over the last few months! This is not only a factor in some of the feelings we have been having but also contributes to our lack of motivation. Accept that your routine will not look like it did pre-lock down. But that’s ok, use this as an opportunity to create a new routine that perhaps incorporates a couple of activities that you never had time for before! Schedule in what time you will clock off work and start exercise and what time you will get out of bed in the morning. Other ideas to complete your routine are incorporating a lunch time walk and a few hours to meal planning and prepping on the weekend! 7. Have patience with the process The process of switching to a virtual mode of personal training sessions — especially if you've never done it before— may have a few hiccups (WIFi going out, learning how to adjust your camera), so be patient with yourself and your personal trainer while working through any issues. Our FitMiss trainers have now taken hundreds of online personal training sessions and live group classes and can easily show you tips and tricks to make this a great experience! 8. Accept what currently is Yes, you are right- online training is not a substitute for the gym! So stop making the comparison and change your mindset! Online training is simply a bridge to maintain or grow your fitness during the current restrictions, work on a goal and improve your mental health! Just because it doesn’t look and feel the same as your PT session at the gym does not mean it is not super valuable and beneficial to invest in. Again- change your mindset! Use this as an opportunity to work on body strength, controlling certain movements, work on imbalances or simply smash out a workout with different types of exercises! Online training is nothing like being at the gym, and it’s not meant to be! But, over the next 6 weeks we have the opportunity to make the most of what Online Training has to offer and come out of this lockdown fitter, stronger and healthier versions of ourselves. Imagine stepping back into that gym and feeling more confident, stronger and more prepared then you ever have! After the last lockdown we had several clients who came back needing to use lighter weights or take more breaks during their sessions and we also had lots of clients who stepped back in stronger then they had before lockdown! You are in control of how you see your training experience and what you make out of the next 6 weeks and if you’re open to it- we are happy to help! Want to give LIVE group classes a try? We've got a great SPECIAL for you! Click the picture below and receive 1 WEEK OF FREE group classes!

With lockdown number 2.0 now underway I’m sure you all have a lot going on and a lot to figure out and that nutrition would be an easy thing to forget about, and if it is then I just want to establish that that’s ok! However now is also the perfect opportunity to learn about past habits established during the first lockdown and make some small changes to help you feel better than last time! During the 2 weeks we were open I heard a lot of people saying how they let themselves go during isolation and that their eating was out of control. Firstly, I just want to reiterate that its ok to have lost control. We have never been in a situation like it before so whatever you needed to do to cope is ok! Going into this lockdown again though hopefully means we are better prepared and have a desire not to return to some bad habits! One of the common queries I heard was uncontrollable snacking and how access to food was always there given we couldn’t leave our homes. There are a few ways we can help combat this – 1. Write yourself a meal plan! When you plan your eating and track your foods (My Fitness Pal is a great app to do this). Doing this holds you accountable and having it in writing can help you stick to it. Make sure you have healthy snacks prepared and on hand so you can easily stick to this plan. Alternatively share your plan with a partner, household member or friend to help keep you on track! 2. Brushing your teeth after a meal! It sounds ridiculous and a bit tedious but generally brushing your teeth is associated to a time where food is not consumed, and nobody wants to eat anything afterwards because food usually tastes gross after toothpaste! 3. Carry a water bottle with you! Sometimes we snack out of boredom and to help combat this we need to do something with our hands. Drinking water stimulates that action and a lot of the time our thirst cues are misinterpreted as hunger cues so a glass of water or a tea can be the way to relieve those feelings! 4. Hide the biscuits at the back of the cupboard! Out of sight out of mind! If you find yourself heading towards the pantry or fridge and need something to eat, have healthier alternatives in eyesight so that when you open the pantry or fridge door they will be the first thing you see! Over the next 6 weeks it is ok to feel overwhelmed, bored and anxious but it is also an opportunity to have control over something and come out of the next 6 weeks with a better understanding of yourself and your food habits! This is not to say to do a complete overhaul of your diet but rather an opportunity for you to become aware of some things you would like to change!

Do you feel like you’re putting in the work but just not getting the results you are wanting? There are certain factors that we notice regularly are holding people back and preventing them from achieving their goals. Make sure you’re not wasting your time and avoid these goal destroying traps! 1. NOT GIVING IT TIME Yes, it would be amazing if you could eat right and exercise a few times and see instant transformation! Unfortunately, in most cases, this is not a realistic expectation! So, if you’ve just started a program with your Personal Trainer, have been hitting the gym 3-6 days a week and following your macros only to see minimal changes in the mirror – please understand this is completely normal! Visible progress takes time and often depends on the individual, their goals and the extent to which they are able to follow lifestyle changes. To avoid disappointment, talk to your trainer about realistic timeframes and results. Design a sustainable lifestyle plan that you will enjoy sticking to for the long term. Stay focused and look for changes other than in your appearance, such as feeling stronger, increased energy levels, elevated mood or better sleep patterns. The rest will come, keep working at it J 2. NOT TAKING TIME TO SET GOALS Goal setting is so important for success! Take time to set your expectations and goals right from the start! After all, if you don’t have a goal in mind, how do you truly know what you’re working towards, or measure your success? By setting specific, attainable goals, you are much more likely to be satisfied with your results as opposed to just winging it. Not sure how to set sustainable goals? Click here to receive our goal setting template! 3. SETTING UNREALISTIC EXPECTATIONS While on the topic of goal setting, if certain lifestyle changes are completely new to you, it’s best to start with smaller short-term goals and align them with the bigger picture further down the track. If your goals and expectations are too ambitious for the effort you are ready to put in, you are very likely to experience disappointment and quit. In contrast, when those align, the magic happens! So don’t promise yourself something you know you can’t conceivably achieve over the next few weeks. Instead let’s work on making enjoyable and sustainable adjustments to your lifestyle that are manageable in the long term J 4. COMMITTING TO UNSUSTAINABLE STRATEGIES When you’re just starting out, and motivation is through the roof, it’s easy to overcommit – being that imposing excessive restrictions on your diet, attempting to do 20,000 steps daily when normally averaging 3,000, or otherwise drastically changing your lifestyle. However, before trying to incorporate a new strategy, ask yourself – can you truly see yourself doing this for the rest of your life? At FitMiss, we believe in sustainable approaches that can transform your lifestyle long-term. Our goal is to help you embrace health and fitness as a lifestyle, not just do a one-off Challenge and revert right back to old habits! The best part is, it is actually so simple to get started! You only need to focus on 2 things! * Exercising for 30-60 mins on 5-6 days (some days will be strength training at the gym, others will be stretching or going on a gentle walk)! * Following a balanced nutrition plan and making small and sustainable changes that will make a big difference! We get it, we all have busy lives and making adjustments can seem daunting or impossible. But it’s easier than you think to make small adjustments to prioritise your health and make it part of your daily routine. I want your health journey to help you thrive and enhance other areas of your life, not consume all your mental and physical energy. Do YOUR best – that’s all that matters! 5. FOLLOWING EXTREME DIETS Every week you read about a new trend or fad in nutrition! It’s hard to keep up and know what is true and what is just hype! After imposing many restrictions, cravings and binges are almost inevitable – and can certainly have massive negative effects on one’s progress. However there is one approach that has been consistently proven to work – that is, a varied, nutritious diet based around whole foods from all core food groups! We don't promote cutting any food groups. Instead, we recommend meal guides with goal-appropriate amounts of carbs, fats, and proteins derived from a variety of nutritious foods! Enjoying a balanced nutrition plan that you will be excited to embrace and help you not only look, but also feel amazing! We are all about a long-term lifestyle change, not a quick fix! 6. NOT TAKING THE TIME TO LEARN THE BASICS OF NUTRITION Ensuring you complete 30 minutes of regular exercise can sometimes be the easy part! Embracing a balanced eating plan can sometimes be much more difficult. This is why learning the basics of nutrition is crucial if you’re looking for the best results! There are many ways to approach this, but I find that by tracking your foods and learning about their macronutrient content can be a real eye-opener when it comes to portion control, making the most nutritious choices, and fuelling your body for achieving your goals. If you don’t track – at least initially! – you’ll have no idea whether you’re under- or overeating, which can make or break your results. FitMiss’ Sam is a qualified nutritionist and passionate about ensuring our members are provided with advice on specific macros and meals to reach their nutritional targets. After following a detailed meal guide for some time, people eventually start planning their own meals using the allocated macros, or even eating intuitively based on what they’ve learned about their bodies. Sticking to nutrition goals each day is the best way to change your body composition – so it really pays off to understand it better! 7. AVOIDING RESISTANCE TRAINING So many women currently don’t lift weights! Some worry they’re too old or have injuries, others are concerned they’ll “bulk up”, while others just find it “boring”!! We get it, and the traditional big gym approach of providing hundreds of weight machines for you to explore and try is not necessarily suited to a lot of women. However the benefits of strength training for women are numerous and if you’re not currently doing strength training- you should start now (with the guidance of a qualified personal trainer of course!) There are numerous benefits of weightlifting, such as: INCREASED METABOLISM - As you increase your lean muscle mass, your metabolism also increases...and the more muscle your body has, the more calories you burn! BALANCED PHYSIQUE - The myth that weights will make females bulky is well and truly gone – instead, resistance training helps shape the physique of your dreams. FEELING STRONG! There is no better feeling then feeling strong both inside and outside of the gym! No matter what your age or fitness level, let us help you embrace the benefits of strength training and make it fun and safe for your body! 8. BAD FORM WHEN EXERCISING I can’t stress enough how important it is to focus on form and mind-muscle connection when performing an exercise! No matter how much weight you’re moving, if you’re not doing it correctly, you are probably not working the right muscle and the chance of injury increases. This is not to say that you shouldn’t challenge yourself with weight selection. However, if you’re struggling to complete your reps with proper form – by all means drop the weight and focus on mind-muscle connection! Quality always wins over quantity – poor form almost always equals poor results. We highly recommend getting started with a Personal Trainer, even if it’s only for the first month, to ensure you are taught proper technique and form, understand your mind-muscle connection and get the most out of your workout! 9. IMITATING SOMEONE ELSE'S ROUTINE We are all different! We have different goals, different bodies, different lifestyles and our bodies all respond differently to change. If you've been copying what you see someone else doing, it might be time to re-evaluate. Constantly comparing yourself to others is a shortcut to a negative relationship with fitness! While it's good to take inspiration and ideas from others, you should always follow a training and nutrition plan that is specific to YOU and YOUR goals. At FitMiss Health Club we go above and beyond to provide you with a personalised service that is tailored to YOU and YOUR GOALS! We understand that every women is different and we ensuring we tailor your solution to suit your lifestyle We are always here to guide you, so don’t be afraid to sing out if you have a question! 10. CONSISTENCY! Undoubtedly, consistency is the MOST important element to any fitness journey and can be the biggest progress-killer of all! To truly succeed, you must embrace the long-term nature of your lifestyle changes! Quick fixes are very popular because you can see results in a matter of weeks. However they will inevitably throw you off track when the allocated Challenge time is over. Therefore, it’s extremely important to learn to love the process and appreciate every step of the way – while consistently following and enjoying your new lifestyle! One bad meal won't ruin your progress, just like one good meal won't change the way you look. It's all about taking small, positive actions every day! We hope that if you’ve been feeling stuck or unmotivated, this blog has helped you find some answers and inspiration to identify areas you can make improvement in your lifestyle and make consistent positive changes! If you have any questions, we are here to help! Please get it touch or make an appointment below :) ARE YOU READY TO SEE RESULTS? We love to see women make positive changes towards a happier self! And we love to help them make this happen! If you would like to find out more about how we can help you achieve your goals click the picture link below to receive a 50% off our ultimate “New You” package! You will receive: - Goal setting consultation to ensure your goals are realistic and sustainable and can be supported by your lifestyle. We are able to give you lots of tips and tricks to get you on your way! - Nutrition consultation to ensure your nutrition is organised and set up for success! - Personal Training session to write you up an exercise program that is aligned with your body, goals and fitness level. Click Below to receive 50% off your 3 session preparation package! To ensure our trainers can give you the attention you deserve, we are only offering 10 of these packages! So get in fast to avoid disappointment!

I’m sure majority of us have all felt a little tightness in either our neck, shoulders or lower back due to poor posture. During this time, people are working from home more and using technology more than ever which can cause slouching, tightness & pain. Not only does poor posture result in pain but it can impact your circulation, lung function and nervous system if not addressed. Here are 5 ways to improve and correct your posture for the better! #1 Be aware Being aware of what “good posture” is and recognising when you’re slouching and not practicing practicing it is by far the most beneficial tip. A good posture refers to the three natural curves that are present in the spine. It is also called neutral spine. So, what exactly is correct posture? chin parallel to the floor shoulders even (roll your shoulders up, back, and down) neutral spine (no flexing or arching to overemphasize the curve in your lower back) arms at your sides with elbows straight and even Pull abdominal muscles in hips even knees even and pointing straight ahead body weight distributed evenly on both feet. #2 Be mobile and active The detrimental effects of bad posture come when staying in a particular position over a long period of time. This can be fixed by being as active and as mobile as you can throughout your day. Getting the recommended steps in and being as mobile as you can will do wonders for your body. If you work at a desk or in a sedentary job, set a time every 45min-1hour to get up and do some light activity. #3 Do yoga Yoga is amazing for your flexibility, strength and over all physical and mental health. Some specific poses that are great in improving posture include: Down Dog- Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Stretch your elbows and relax your upper back. Tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an "A." Mountain Pose-  Stand with your feet hip width apart and a slight bend in your knees, ground your feet into the mat, place your hips in a neutral position, and tuck your tailbone under just slightly. Slide your shoulder blades down your back and reach the crown of your head toward the sky. Cat/cow pose- From your hands and knees, inhale and round your back, then exhale and arch your back. Repeat this back and forth motion before bringing your spine to neutral. Cobra Pose- Lying on your stomach with your hands under your shoulders, press down into the earth and lift your upper body, drawing your shoulders and the back of your toward the back of the room. Hold this pose for five breaths. Relax and repeat. Childs Pose- Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs. On an exhale, lower your torso between your knees. Extend your arms out in front relaxing your shoulders and your head towards the ground. #4 Strength training Strength training helps to build up the bones, muscles, and all other supporting tissues of the body, including the lower back. This helps to improve your posture and keep you in better alignment throughout the day. In particular, training back and core will assist your overall posture. Things like pull ups are great for the common rounded shoulders and ab exercises will tighten the abdominal muscles and aid in keeping your spine and pelvis align. #5 Foam rolling Like it’s important to strengthen those muscles that are weak, stretching and releasing those that are tight is just as necessary. Foam rolling (also called self- myofascial release) is essentially a deep tissue massage that relaxes the deep muscles and fascia which is the connective tissue that encases our muscles. Here are some ways to use a foam roller which will benefit your posture. Thoracic spine release & Extension- Place the foam roller horizontally across your upper back and interlock your fingers behind your head. Lift your glutes up off the ground and flex your elbows forward to expose your scapula. Roll gently over the top third of your back taking some deep breaths. After 10-12 reps go back to the starting position, place glutes on ground and extend back over the roller releasing through the chest and thoracic spine. Perform 2-3 sets Latissimus Dorsi (lat) release- Lying on your side with your palm up, place the roller at the base of your lat pressing all of your weight against in. Roll gently forwards and backwards taking deep breaths. Stay here until you feel a release. Long Lie- Place the roller vertically behind you. Sit on the base of the roller and lie down with your tail bone, spine and neck supported on the roller. Bring your palms out to the side palms up. Raise your warms up and down along the ground 10-12 times. FitMiss Health Club has established themselves as a leader in women's health and fitness. We are here to help you feel strong, fit and healthy! Ask one of our trainers or see Chloe’s stretch sequence on our Instagram for inspiration!

There are a lot of articles and videos going around right now about how you should use your time during isolation, some are saying pick up a hobby or do some self-development to come out of isolation a better version of yourself. Other articles and videos say do less, take some time to relax stop trying to fill all your hours. With all these ideas and opinions how do you actually know which one to do? I have some thoughts on this that might be helpful if you’re trying to figure which one is right for you, it may come down to whether your introverted or extroverted. Personally I think both solutions are right for everyone but to varying degrees. If you’re anything like me (an introvert) you are never lost for things to do! There’s always a subject you’re interested in learning or a task that could be completed or even something that could be reorganised for maximum efficiency. Prior to lockdown you may have had a list of things you wanted to do but were always drained from your busy week of constantly engaging with the world, the motivation may have been there but the energy wasn’t. Now that we’re inside more and most likely socialising less we actually have more energy than we normally would to commit to all those things we want to do but can’t give energy to, for the introvert this is the world we were built for. Something I’ve been working on myself for the past 2ish years is learning to be comfortable on my own, not literally being on my own because that’s no problem at all but learning to be with my thoughts without distractions. Another way I heard this same thought being phrased recently is we need more “bored time” which is time separated from external stimulation like phones and TV to let our mind wonder so we can let our brain process and come up with new thoughts and ideas. This time is different to meditation and mindfulness, it’s not about trying to separate your mind from your thoughts it’s just about letting your mind does what its designed to do which is thinking. If you are this person that is shocked when someone says they are bored because “there are so many things to do! Even at home!” then maybe you need to put sometime in your schedule to be bored and let mind relax and wonder to avoid taking in too much external stimulation to avoid overload and burnout. On the other hand I have been speaking to a few friends recently who are absolutely HATING this time inside, sure there are many things to do but there’s no motivation or maybe there is motivation but they’re lacking energy to do anything. My friend you maybe an extrovert! Extroverted people need social interaction to feel energised and have enough stimulation in their lives, currently extroverts are living the lives that most introverts are faced with on a regular basis, a world not built for them. Isolation while and incredible for an introvert is creating a major problem for extroverts, they now are in place where they have to figure out how to meet their needs when they can’t go out a be with other people in person. After discussing a few ideas with my extroverted friends about what would be the best solution for them to meet their needs is to take on a new hobby but create an online group with your friends so each week they can do part of the hobby together and create that energy they need to do more tasks. This could even be applied to self – development where you create a group with your friends and weekly catch ups to talk about what you’re working on and what your goals are. For an extroverted person it seems like a good solution is to do more but create a group around it so that they don’t fall down the slippery slop that leads them into very real mental health issues. For an extrovert not having enough social interaction can lead them into low mood and depression which they run the risk of right now if not acted on, unlike the introvert where in our normal lives having too much social interaction can lead them into exhaustion, burnout and depression. With all this being said it’s a mix and balance for everyone we’re not all 100% either introverted or extroverted, it’s very much a spectrum and we have different needs. I can never say enough that this is literally the best time for all of us to be doing some self - development by figuring out what our needs are. For some self – development maybe doing less so that we don’t overload ourselves and for others it may be doing more so that we don’t feel the negative effects of social isolation. It truly is a tough time that we are facing but it can be used for good, my hopes are we use this time productively whatever productive means to you. I hope that the introverts of the world are extending their compassion the extroverts struggling right now to give them some of your time and energy to brighten their day and when this is all over that the extroverts of the world extend their compassion to the introverts who live in a world not made for them and not pressure them to go out when they’re tired.. no, it won’t make us feel better :)

The effects of the Coronavirus pandemic have pretty much affected everyone in one way or another. Whether you’re now forced to work from home or you’re in full blown isolation with your significant other, I’m sure at times you’ve felt like you’re going crazy. In this blog I will talk about ways to combat cabin fever and be your most productive self even if you’re standard at home. #1 You’re hitting snooze every day It’s so easy to sleep in or hit snooze when you don’t exactly have anywhere to be in the morning but having structure and getting ready as if you’re going in to work is super important. Set an alarm at the same time every morning and stick to it. Plan a meeting or a phone call with a friend for first thing in the morning- having a reason that you MUST be out of bed will help get you started with this routine! #2 You’re not turning off your laptop Switching off from work and having enough breaks throughout the day, is just as important as being motivated. It’s very easy to get overloaded with work and caught up in our tasks when we have access to it from home. Setting a time to “clock off” and switch your brain from work mode to home mode will help you wind down as if you have left the office. Closing your laptop screen and having enough breaks through out the day is super important for your mental health. #3 You’re working in your pajamas. The idea of working in your pj’s and slippers all day may sound appealing, especially now as we approach colder but this could be adding to your low energy! Having a shower, doing your hair and putting on your day clothes (even shoes) will signal to your body that it’s time to start your day and do wonders for your productivity. #4 It’s so hard to stay motivated to exercise Getting in our 30 minutes of exercise a day is now more important than ever. However with our new “at home routine” it can also be more difficult then ever! We are at home much more and that incidental exercise that our bodies are used to has been cut out. Exercise is so important for our mind and body and the endorphin rush that follows will ensure we are feeling great! Start simple. It may be with a 30 min walk. Or doing a short body weight strength workout. Regardless of what it is- build this exercise into your routine! If you’re struggling with motivation, feel free to contact one of our trainers or participate in one of our live zoom classes! Exercising with other FitMiss members can help motivate you and ensure you’re still getting the benefits of exercise from home. Handy tip- Book in for a 7am Live class! That will serve as your “appointment” that will force you out of bed and not hit snooze! #5 You’re feeling lonely or disconnected An obvious reason why isolated people may feel low or anxious is that they can’t draw on the support of friends and families to help them deal with the difficult situation and share their worries and concerns. Isolation can make you feel very lonely at times but you are not alone. We are so lucky to be in an era where our friends are just a phone call away. Make time to socialize with your loved ones everyday. Pick up the phone, face time or send someone a text, reaching out to a friend will be beneficial to both of your mental health. Why not ask one of your friends to be your exercise partner and both log into a zoom call and do a workout together! A great way to catch up and get in that exercise for the day :) #6 You’re always hungry How many of us are guilty of eating just because we are bored! This is a common trap for staying at home a lot more than usual. With our fridge in our vision, and our cupboards only a few meters away, we tend to snack a lot more. Combat this by filling your kitchen with a lot of healthy guilt free snacks and making sure you’re still eating your proper meals throughout the day. Planning your meals is also a great idea to stay and track and now you’ve got a lot more time on your hands, you can try out that new recipe you’ve always wanted to, and get creative with your dishes! #7 You’re lacking inspiration Now is the perfect time to get creative and think outside of the box. The governments restrictions may limit us on doing some things but could open the doors to so many others! If you’re out of work and have a load of time on your hands, enroll in an online course that you’re interested in or maybe re arrange and re organize your bedroom. If you’re still working from home you could use online platforms to your advantage or maybe do some arts and crafts from home to relax. #8 You’re stuck with your parents, partner or children We love them dearly, but we’re not used to spending every second of the day with them and with the external stressors of the pandemic, they may be getting on your nerves. To combat this, you need to create your own space and “me time”. Whether it’s going for a walk to clear the mind, setting up an office space your parents can’t enter or putting on a movie for the kids, everyone is entitled to their own “me time” and it’s necessary for our sanity. Let them know you love them and plan out some quality time in your day to spend with them as well as time to yourself. #9 You’re watching to much news This one is a major. Although it’s important to stay aware and up to date with all that’s going on in the world, to much over-load on this is a big cause of stress and anxiety. To avoid this down spiral of hearing negative news, limit yourself to only one news update a day and whatever that news is, don’t let it consume you! #10 You’re not smiling enough! In times like these all we can do is our best. If you’re feeling down, turn to those things that will lift you up. In addition to social distancing now is good time to practice SELF-DISTANCING. For hard thoughts, feelings, decisions, imagine what you would say to a friend who is also experiencing the effects of isolation. Be kind to yourself and enjoy the simple, brighter things in life. This will be sure Remember- Self-isolation isn’t always going to be "comfortable". Embrace that, let it help you grow and be ok with figuring it out as you go along! If would like to chat with a FitMiss trainer or get some more inspo- feel free to contact us through our website!

Since lockdown kicked in and we were all as a community pushed indoors a lot of people are finding that they’re regular morning routines have gone out the window. Since we don’t have to travel anywhere or even get out of PJs there is less of pressure or need to get ready like we normally would in the mornings leaving us feeling unmotivated and unprepared for the day. Personally before lockdown I had a tight morning routine that I stuck to religiously, admittedly I’ve had the odd morning since lockdown where I’ve gone into my Sunday morning routine of staying bed longer and catching up on YouTube. When this happened a couple of times I made an active effort to pull the plug on this for one very good reason, It made me feel TERRIBLE! My mind wasn’t active in the same way it normally is on a work day, I felt less energetic and less “ready” for the world. Plain and simple I value feeling good too much let this state go on. The hard part about sticking to a morning routine when we don’t have to go anywhere is finding the motivation to get ourselves going. The tough part is it’s not as simple as for me to tell you all the reason why you should have a good morning routine chances are you know all the reasons, just like how you probably know all the reasons why you should exercise and eat healthy every day. Knowing all the reasons to be healthy doesn’t mean it’s actually going to happen, so how do we change that? Take some time here to reflect on what motivated you before lockdown to get out of bed and do your routine every morning, Chances are it was something along the lines of needing to be functional for work, kids or something else external that pulled you along. That’s one of the key problems with motivation, if its not internal motivation like caring enough whether you feel good or not then the second that thing that motivated us is out of our lives we don’t have a reason to keep doing what we need to do. If we’re going to have reason to maintain our morning routines then the motivation has come from you, it has be something that relates back to how you feel or function. The reason why most people don’t have that motivation is because simply we don’t value ourselves enough to prioritise our health and how we feel. If you don’t value how you feel and how you spend your time then another person with stronger motivations will easily take your time for their agenda. We got real deep for a blog so now let’s turn it into action! Making your mornings about you! 1. Set aside time in the morning that’s just for you: Ideally the first 10 minutes to 1 hour you’re awake use this time to do something for yourself that’s taking care of your needs first. I’ve had to learn the hard way (a few times) that if you don’t take care of yourself you can’t be your best for others. Be sure to stay off social media and emails as long as you can these are all just places for other people’s agenda for your time and your now using mornings to get your life and agenda in order. 2. Do something physical: It doesn’t have to be a full blown workout if you’re not a morning exerciser (I’m certainly not) I liked doing a Tabata round 20 seconds of exercise 10 second rest for 4 minutes. If I had a physical goal that I was working like pull ups I’d do 10 reps or so of that exercise so I’m already working on my goals before the sun is up. You can use your 30 minutes of outdoor activity time to go for a walk or run, you could even go low-key and just do some morning stretches. 3. Take care of yourself mentally: Personally I’m a fan of meditating totally understand that it’s not everyone’s jam but I find that there’s a massive misconception of meditation which I actually did a video about on the FitMiss YouTube Channel which explains the purpose of it. If its not for you there are alternatives like journaling, goal setting for the day or setting your intention. Even just taking the time to centre in a focus on a breathing exercise to calm your mind of any stress or anxiety by focusing on your body. 4. Eating a healthy breakfast: Alongside exercising you have to feed your body with healthy food to take care of yourself physically. I don’t need to tell anyone that giving your body the right nutrients will give you the energy to stay motivated throughout the day. Make sure you have all your main macros of protein, carbs and fats its never a good idea to cut any of them from your diet. They all work together to keep your body going, so don’t set yourself up for failure. 5. Do something you enjoy: If you have hobby that you want to get back into, take the time in the morning to do it, chances are by the end of the day you’ll be tired and out of energy. Doing something you enjoy will also put you in a good mood for the rest of the day which will help you be more productive. What a lot of people don’t realise is that stress triggers your fight, flight or freeze response which triggers tunnel vision and any response you give in that state is comes from negative emotion and will often only give a short term solution. If you can respond in calm state you can actually give a well thought out answer and you’re not limiting your own mental capacity with tunnel vision. 6. Listen to something positive: The first hour of your day is when your brain absorbs the most information, anything you listen, read or watch will set the state of your day. There’s a part of your brain called the reticular activating system which is responsible for taking in all the information around you and filtering it throwing out everything that isn’t important and keeping anything that is. How does it decided what is important? By what you focus your attention on. What you focus on becomes your goal and your reticular activating system filters accordingly. So don’t fill your brain with trash, take the time to listen or read something that will give the information and focus you need to achieve your goals. Now you don’t have to do everything on this list you have to trial a few different things to see what you like, if you don’t enjoy doing something then you won’t stick to it no matter how effective the routine is meant to be. You can have the best strategy in the world but if it doesn’t fit into your life or you don’t like it, the strategy won’t work. Don’t feel as though you need an hour long routine if you’re starting at zero. Start small with 10 minutes and do 5 pushups, 5 squats and 30 seconds of meditating then build from there. This much like exercise it should be a lifelong thing that you do everyday to feel good, so you don’t have to have it all sorted out now or in a week . My perspective is that this is literally the best time in the world to work on ourselves, we have the time and most likely the energy for it. If doing this for yourself isn’t good enough motivation for you then just think, eventually lockdown will end and we’ll all have to go back to something that resembles our normal lives. If you can go back into normal life better off than when you went into lockdown because you took care of your mental and physical health then you can hit the ground not just running but thriving, rather than struggling to get back into life.

We are approaching the natural flu season and have some nasty bugs going around. At a time like this, everybody is asking how they can boost their immunity. These 9 foods are AMAZING just for that. Loaded with heaps of vitamins and minerals, in this blog I will tell you exactly why you should be including these 9 foods into your everyday diet. #1 Citrus Fruit The classic citrus fruit, notoriously known for having loads of vitamin C which helps with the production of white blood cells that fight off infections. I start my day every morning with a cup of warm lemon water but lemons are great to add to basically anything. You can use them in salads as a dressing, make a delicious guacamole or have it as a garnish. Other citrus fruits include oranges, limes, grapefruit & tangerines. #2 Red Bell Peppers Did you know that red bell peppers (aka capsicum) have twice as much vitamin C than citrus fruits AND are much more nutritious than green capsicums! This is because they are much more mature, whereas green capsicums are picked when they’re under ripe. They’re also a rich source of beta carotene which promotes eye and skin health. Try having some raw capsicum or dip, roasting it or chucking it in a stir fry. #3 Broccoli Not only is broccoli supercharged with vitamins and minerals but it also builds up your immune defenses in the most vital part of your body- your gut. Our first line of immunity lies in our intestines thanks to our gut flora, so looking after your gut microbe is a must! Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. It is best consumed lightly steamed or as raw as possible. #4 Garlic Garlic is such an easy way to assist your immunity because it’s so full of flavour and can go in just about anything! Garlics immune boosting properties come from manganese, Vitamin B6 and C, Selenium and allicin. This superfood is a potent anti-viral, anti-fungal agent that is sure to fight off any bad germs that may come your way! Try and consume 2-3 cloves a day for maximum benefits. #5 Spinach Spinach is such a versatile vegetable. It can be used in savory dishes but also is great added to smoothies and sweets because of its mild taste. Spinach boosts immune function because it’s jam packed with antioxidants which is necessary for DNA cell division and repair and rejuvenating new ones after you have been sick. We love spinach! #6 Almonds Not a fruit or a vegetable, but don’t be fooled! Almonds are surprisingly good in aiding your immunity. This is because like spinach, they are high in antioxidants but also contain good amounts or iron and protein that are essential compounds for your immune system to function #7 Papaya A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity. It has decent amounts of potassium, B vitamins and folate all which are beneficial to your health. This awesome fruit aids digestion, lowers blood pressure and fights off infectious disease. It’s tasty enough to just have as a snack on its own. #8 Kiwi Fruit Some studies have shown that consuming 1 cup of kiwi fruit a day will reduce the likelihood of developing cold/flu like symptoms. That amount will provide you with 273 percent of your daily recommended dose of vitamin C! Other health benefits of kiwi fruit include treating asthma, manage blood pressure assisting your vision #9 Sunflower Seeds Small but mighty, just one ounce of sunflower seeds provides you with 50% of your daily vitamin E intake. Sunflower seeds have hardly any taste but are a great textural element to add to any dish. You can dry roast them in the oven then add to salads for some extra crunch, or make a fruit and nut mix to snack on during the day. We hope you enjoyed this blog and learned a few things about how you can boost your immunity :) Stay Safe, xx Written by Chloe Brown.