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Ahhh December. The month that binge drinking and 2am kebabs move beyond being socially acceptable and into the realms of ‘heavily encouraged’. The sad fact is though (and I promise this isn’t just the jealous pregnancy hormones talking) that such behaviour reallllllly isn’t good for you over a prolonged period of time. So… how to ensure you can have a good time AND stay healthy this party season? Well, I’m glad you asked…

Drink more water. Then, drink more water
Your alcohol intake is probably going up, right? And the temperature is going up at the same time. Keep a water bottle with you at all times (I’m a big fan of these ones from Lululemon), and make sure you’re alternating one alcoholic beverage for a glass of water when you’re Christmas party-ing up a storm.

Stock your house with healthy, simple foods
If you don’t have a fridge full of easy-to-prepare healthy foods, you’ll probably find yourself reaching for the Uber Eats app far more than is ideal. Think veggies and fruit of all colours, simple snacks like yoghurt and nuts, and pantry staples like tinned tuna, canned beans and those 90-second packets of rice (sidenote: I don’t think I’ve cooked rice in a saucepan for about three years). If you’re afraid of wastage, check out some of the meal-delivery services in your area… Marley Spoon is a fave of mine.

Consciously modify your training routing
If you know that you’re not going to make it to your usual two Pilates classes, two 10km runs and two 60-minute gym sessions then ditch the guilt and get them out of your diary! Instead, plan out an achievable program that you’re excited to stick to. It might be the perfect time of year to ditch those long gym sessions and try out some 20-minute HIIT sessions instead!

Eat (well) BEFORE you party
Hands up if you get socially excited at Christmas parties and find yourself either a) entirely bypassing food for alcohol or b) shovelling party pies into your mouth like you’ll never have the opportunity to eat another in your entire life… oh, don’t be embarrassed, we’ve all been there. Whip yourself up a quick meal before you leave the house and give yourself the nutrients you need, while lining your stomach against all the alcohol you’re about to consume. It’s what we in the business call a win-win.

Walk more
If you reallllly want to stay healthy this party season, it’s time to take things up a notch. Combat those extra cocktail-related calories with as much incidental exercise as possible. Walk to work, walk to the beach, walk to your Christmas party (bonus points and killer calves if you do it in heels), walk with friends… it’s such a beautiful time of year, why not get out, do yourself some good and burn some energy while you’re at it (just don’t forget the sunscreen).

Prepare an anti-hangover kit for future-you
It’s 2am. You’ve been dancing the night away with your best pals, skipping dinner, throwing back negronis (oh how I miss negronis) and just generally living your best life. But it’s time to go home. You COULD get a kebab and a bottle of coke on your way (eew) ORRRRR you could give yourself a pat on the back as you head home to that Hydralite on your bedside table, and that delicious (but healthy) bowl of complex carbs, protein and veggies that you prepared earlier (have I lost you there? What about a toasted sandwich on grainy bread then?). Have a shower, jump into bed and treat yourself to a sleep in… you deserve it.

What’s your fave way to stay healthy when everyone and everything is just B E G G I N G you to head out and party hard? Hit me up in the comments below.

The post How to stay healthy this party season appeared first on Lazy Girl Fitness.

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As I write this, we are one month (minus one day!) out from Christmas. Yikes, right? And as if that wasn’t enough, between now and then I’ll be having a real life human baby of the male variety! I’m terrified and excited in equal parts, in case you were wondering. Now the good news for you is that the impending birth has made me more organised than usual. So much so, in fact, that I’ve got your one-stop 2018 Christmas Gift Guide right here AND I’ve turned it into a massive giveaway, with every single product up for grabs in the lead up to Christmas. Excited? You darn well should be!

How to enter

Well look, it’s pretty simple actually. I’ve done all the hard work, choosing a bunch of my favourite items from 2018. Now all you have to do to enter is:

  1. Check out my Christmas gift guide below and select up to three gifts you’d like to win (yep, that’s three chances to win!).
  2. In the comments below, tell me which gifts you’d choose, and why you want to see them under your Christmas tree.
  3. The best answer for each product wins (so [hint] it might help if you check out their websites!).
  4. Make sure you’re following me on Instagram and Facebook.
  5. That’s literally it!

  1. Audiofly AF33W MK2 wireless headphones RRP $59.99
    Perfect for outdoor workouts this summer.
  2. Shakti acupressure mat RRP $69
    Relax, unwind and recover… at home!
  3. Palm Beach Collection candle advent calendar RRP $79.95
    You can never have too many candles, and Palm Beach are my faves.
  4. NutriBullet Balance RRP $219
    Connect it to your smart phone for the perfect smoothie, every time. Seriously amazing, see it in action here.
  5. Lazy Girl Fitness singlet RRP $30
    Train in style, in your choice of white/teal, black/white or grey/white singlet.
  6. Loving Earth chocolate pack from Healthy Life RRP $19.95
    The ultimate stocking filler, it’s creamy and smooth, for a melt-in-the-mouth experience. Find your nearest Healthy Life store here.
  7. Blow dry at Urban Fox Bondi RRP $50
    The ultimate indulgence – everything is better with a blow dry!
  8. Lululemon reversible 5mm yoga mat RRP $79
    What’s Christmas without Lululemon? This yoga mat is perfect for the travelling yogi… or anyone who likes to work out really!

Competition rules
Competition is open to Australian residents only and closes 7pm Sunday 2 December. Winners will be announced here on the blog, on Facebook and on Instagram wkc 3 December. By commenting below you authorise us to sign you up to the Lazy Girl Fitness free monthly email newsletter.

The post 2018 Christmas Gift Guide Giveaway appeared first on Lazy Girl Fitness.

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…but not in the way you might be thinking!

Big news, Team. Actually technically it’s little news, but you catch my drift. I’m adding to the Lazy Girl Fitness team, with a baby boy, due in December!

Now you may be thinking to yourself, ‘wow, December, that’s not far away!’. Trust me when I tell you that noone is thinking that more than me. That’s why you might have noticed that I’ve been a little AWOL over the last few months – I’ve been running around like a mad person, trying to get things in order before this little human comes into the world. Part of that madness has included a pre and post-natal personal training course, so I a) know a little more about what’s happening with my own body and b) can share advice on what has and hasn’t worked for me plus potentially even c) some mums and bubs training down the track (hit me up here if you’d be interested in learning more about this).

Karn and I couldn’t be more excited to meet the little guy, and I look forward to sharing more about this crazy ride. My plan it to keep sharing lots of the LGF signature workouts, recipes and tips that you’ve come to know (and love…) and add in some mum-related fitness and lifestyle tips and tricks that I learn along the way. After all, I’ve always said that life is about balance, right?!

Much love and stay tuned!

xx

p.s two of my most favourite people are due within a month of me. That’s my two bridesmaids top left with me – how lucky am I???

p.p.s pics are from my baby shower last weekend, and they’re close to the first bump pics I’ve put in the public domain! Stay tuned for more along the way though.

The post Lazy Girl Fitness is expanding… appeared first on Lazy Girl Fitness.

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How great are smoothies?

Stop. Don’t answer that – it was rhetorical. Smoothies are obviously very great. Some would say the greatest. And now that the weather is warming up (with the exception of Sydney today, where it feels like winter again), it’s time to get smoothie-riffic, wouldn’t you say?

Not everyone is into dairy though, so what to do when you want a hit of calcium and protein, but you want it without the side of lactose? This blueberry, banana and coconut smoothie is your answer! It’s made on Like Milk, which is a plant milk made from pea protein, formulated with the same levels of calcium and protein but zero fat.

You’re welcome.

Dairy-free blueberry, banana and coconut smoothie

Ingredients
3 large ice cubes
3 large frozen cubes of Like Milk (just use your ice cube tray!)
1/2 frozen banana
Handful frozen blueberries
Handful frozen coconut chunks
Like Milk* – use as necessary to get your desired consistency

Method
Add all ingredients to the blender
Start with a generous dash of Like Milk
Blend away!
Add more Like Milk as necessary
Shlurp into a bowl and enjoy with a spoon.

* Like Milk is available at the supermarket, or of course you could try this with another dairy-free alternative or regular cow’s milk.

The post Your go-to, dairy-free smoothie for spring appeared first on Lazy Girl Fitness.

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It’s no secret that I’m a big fan of High Intensity Interval Training (HIIT). After all, what’s not to love about a workout that burns big calories, gets results and is F-U-N? But with so many  studios to sample out there, it can be hard to pick just one. So here’s five HIIT studios in Sydney’s CBD/Eastern Suburbs to try.

ZADI (Surry Hills and Neutral Bay)
Zadi is female only (yay for no stinky men!) and uses metabolic circuit training methods to get you the results you want. The programs have been designed by Damien Kelly, one of Sydney’s best-known exercise scientists, and classes are capped at 16 to ensure trainers can help you focus on great form. Oh and there’s also a heart rate monitoring system… so no hiding!

Don’t miss… HIIT STRENGTH. Lifting  weights (properly) is not only badass, it speeds up your metabolism, which helps you burn fat more effectively.

LEAN BEAN FITNESS (Bondi Beach)
Lean Bean Fitness is for the gals only, with classes punctuated by HIIT, barre and Pilates moves. Classes are based on continuous functional bodyweight movement ​(which means no resting!) and there’s plenty of variety, so you won’t get bored. The instructors are fantastic, and owner Lizzie Bland has created a real community that you’re gonna want to be a part of.

Don’t miss… POWER BEANS. It’s barre bootcamp, but you’re wearing ankle weights! I guarantee this interval training class will take your sweat and burn to the next level.

CREW BOUTIQUE ROWING STUDIO (CBD)
If you’re looking for HIIT studios with something a little different, CREW has got what you need. Their unique, full body circuit classes place minimal impact on your body, and maximum impact on your heart rate! Everything from your arms, legs, back and core are engaged while rowing – I hurt for days after my last session (in a good way!)

Don’t miss… GET UP AND ROW. Combine functional, bodyweight exercises with a series of high intensity rowing intervals for serious results. You’ll keep your heart pumping through limited recovery and total bodyweight exercises like squats, push-ups, burpees and planks.

A SQUAD CALLED SAVAGE (Potts Point)
This place is HIIT heaven! The studio is uber-cool – think concrete floors, exposed brick and fluorescent lighting – and (luckily) classes live up to expectation. Want to learn how to lift correctly? They’ve got classes for that. Want to burn big calories using kettlebells, medicine balls, rowers, ropes, TRX and bodyweight? They’ve sure as heck got classes for that too.

Don’t miss…SWEAT. You’ll, well, sweat it out with a challenging, no-nonsense series of cardio drills and strength building exercises designed to burn oodles of energy.


FLOW ATHLETIC (Paddington)
If you’ve ever dreamed up a workout, there’s a high chance that it’s on the menu at FLOW. Their range of HIIT classes is pretty special… like Strike, which is 30 minutes of spin followed by 30 minutes of strength or Bike-Asana, which is 30 minutes of spin followed by 30 minutes of yoga. But if you’re looking for that traditional HIIT-style class, you can’t go past Smash, a boxing-inspired, high-energy interval class.

Don’t miss… STRIKE. It’s the ultimate combination of cardio and strength training, designed for maximum impact and results.

T

That’s five of my favourite HIIT studios in Sydney’s Eastern Suburbs. Have I missed your fave? Tell me about it in the comments below! I’ll be doing the rounds of Sydney over the coming months too, so hit me up if you’ve got a suggestion for me!

[main image: A Squad Called Savage]

The post Five studios to HIIT – CBD/Eastern Suburbs Edition appeared first on Lazy Girl Fitness.

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It’s almost time to pack away the electric blanket, strip off those winter layers and re-enter the world of sunshine and happiness, because in approximately 60 hours the clock ticks over to spring and everything will be right with the world once more. And what better way to kick off everyone’s favourite season* than with a 30-day fitness challenge you can do at home?

How it works

My 30-day total body challenge has been designed to help you get into the habit of movement. It’s a five-day cycle with a different focus each day, and every exercise can be done with absolutely no equipment and very little space. It’s adaptable to all fitness levels too! For example, if you’re a beginner I’d suggest taking it slow and steady, while if you’re already pretty fit you can add it to your regular routine, choose advanced versions of each exercise and even add in some weights if you like!

How to get started
  1. Bookmark this page: you may need to come back and watch some of the exercise videos later.
  2. Download a PDF of the challenge by double clicking on the image below.
  3. Save the PDF to your phone or print it out and stick it up in your living room.
  4. Rope in some friends: we’re all more likely to stick with something when we do it with others!
  5. Set a daily workout reminder on your phone: habits don’t create themselves!
  6. Post your workouts on social, tagging me and using the hashtag #LGF30daychallenge so I can see your progress and share your workouts!

*my favourite season anyway

Please consult your doctor before embarking on a new exercise regime. And ladies; if you’re pregnant, this one is not for you.


Knee push ups - LGF 30-Day Challenge - YouTube

Push ups - LGF 30-Day Challenge - YouTube

High to low plank - LGF 30-Day Challenge - YouTube

Mountain climbers - LGF 30-Day Challenge - YouTube

Pilates 100 - LGF 30-Day Challenge - YouTube

Squats - LGF 30-Day Challenge - YouTube

Squat jumps - LGF 30-Day Challenge - YouTube

Lunges - LGF 30-Day Challenge - YouTube

Lunge jumps - LGF 30-Day Challenge - YouTube

2-leg hip raises - LGF 30-Day Challenge - YouTube

Burpees - LGF 30-Day Challenge - YouTube

Bicycle - LGF 30-Day Challenge - YouTube

Crunches - LGF 30-Day Challenge - YouTube

Knee plank

Plank

The post Who wants in on my FREE 30-day total body spring challenge? appeared first on Lazy Girl Fitness.

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If I had a dollar for every time I’d skipped out on the abs section of a workout… well, let’s just say I’d probably have enough cash-money to just buy myself a six-pack via some of that abdominal etching surgery instead*.

I think it’s because I used to tack them onto the end of a workout, which meant by the time I was supposed to be doing my first set of hell oblique crunches I was already a hot sweaty mess that wanted nothing more than to escape to the shower. These days my workouts are less frenetic and waaaaaaaaay less sweaty, and I’ve actually come to enjoy the old oblique crunch and his many pals. In fact, some days I’ll actually do an abs workout at home while I’m watching Masterchef, just, you know, because!

This little 10-minute ab workout kicks off by warming up through the entire mid section, and difficulty increases from there. Perform each movement in a really slow and controlled manner for maximum effectiveness, aim for the shakes, and always ALWAYS keep your core connected.

10-minute ab workout (no equipment) 10 exercises |45 seconds work | 15 seconds rest
  1. Crunches – level 1 (feet flat on floor)
  2. Oblique crunches – level 1 (feet flat on floor, alternating sides, hips do not move)
  3. Toe taps (imprint lower back into mat, legs at tabletop, alternating sides)
  4. High plank
  5. Crunches – level 2 (legs at tabletop)
  6. Oblique crunches – level 2 (legs at tabletop, alternating sides, hips do not move)
  7. Leg extensions (imprint lower back into mat, legs begin at tabletop, alternating sides)
  8. Mountain climbers
  9. Low plank
  10. Pilates 100

Have a splendid four-day week Aussies, and to everyone else, happy Monday!

Jess xx

*FYI and in case there’s any confusion… you can chalk abdominal etching surgery up under ‘things I’ll never be doing’, along with bungee jumping and owning a ferret.

The post No-equipment 10-minute ab workout appeared first on Lazy Girl Fitness.

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There’s something about working out to music that makes you want to work a little harder, run a little faster, jump a little higher, right? But finding headphones can can stand all that sweat and bouncing around is easier said than done.

I’ve tried so many brands over the years… I’ve tried headphones with awesome sound that fell out of my ears as soon as I ran in them. I’ve tried headphones with average sound that stayed in my ears but had freakishly long cables that got tangled around my elbows. And I’ve tried wireless headphones with decent sound that fell out of my ears as soon as I did my first burpee.

But at long long (long) last I have found pair of wireless headphones with great sound, and I’ve worn them running AND during high intensity sessions – burpees and all – without having to push them back into my ears a single time. No joke. And, in even more exciting news, I’ve got a pair to give away to one of you guys as well!

First, let me tell you about them.

Audiofly AF100W wireless headphones (RRP $189)

There are a lot of seriously impressive things about these wireless headphones, but there’s plenty of time for you to read about that yourself here later. Before you do that, I want to tell you why I love them. As I mentioned, they stay in my ears no matter the workout. I cannot overstate the importance of this – there is almost nothing more annoying on a run than constantly shoving your headphones back into your ears. Secondly, the Bluetooth is solid – I’ve had zero issues with connectivity. And thirdly, you get five hours battery life out of them so you’re not having to charge every second workout.

So who is Audiofly?

OK so I didn’t know anything about the brand before being introduced to these headphones, but I have learnt some excellent stuff. For starters, they’re an Australian brand, based in Perth. They’re all about musicians and music lovers, which explains the crisp sound. Somehow though they’ve also really nailed the sports market too because did i mention that THESE HEADPHONES DON’T FALL OUT OF MY EARS?

Want to win a pair of Ausiofly wireless headphones for yourself?
It’s super simple – all you have to do is comment below, telling me why you need them in your life.

Competition is open to Australian residents only and closes 7pm Friday 18 May. Winners will be announced here on the blog and on Instagram on Monday 21 May. By commenting below you authorise us to sign you up to the Lazy Girl Fitness free monthly email newsletter.

The post Win a pair of Audiofly wireless headphones (RRP $189) appeared first on Lazy Girl Fitness.

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Anyone else struggling now the evenings are getting dark so early? Ergh. To be fair, the lighter early mornings are an absolute delight, but come on, can’t we have it all?

Anyway.

When you don’t have a gym membership and there’s not a whole lot of light in the day, it pays to have a few short high-intensity workouts up your sleeve for when you just need to burn some energy and burn it fast.

This Tabata workout should do the trick.

So, what is Tabata?

Tabata is one of my favourite forms of high intensity interval training (HIIT). It consists of eight sets of high intensity exercise (20 seconds) followed by a recovery period (10 seconds). So one full round of Tabata is just four minutes in total. Sounds like nothing, right? Trust me, it’s hell.

The workout

Tabata 1: Squat jumps
90 seconds rest
Tabata 2: Chest-to-ground burpees
90 seconds rest
Tabata 3: Bicycle

Enjoy… and have a fabulous weekend xx

p.s If you don’t have a Tabata app, download one from the app store before you kick off – it’ll make your life a whole lot easier!

The post 15-minute bodyweight Tabata workout appeared first on Lazy Girl Fitness.

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I reckon that there’s nothing quite as inspiring as being surrounded by people who are following their passion for health and fitness. Doesn’t matter whether you’re making a career of it, running a side hustle (me!) or just focused on being the healthiest and happiest version of yourself, it makes my heart sing to see.

If you feel the same, then you’re going to want to get on board for the Sydney Fitness Show. It’s on at the ICC down at Darling Harbour from 20-22 April, and I’ve got FIVE double passes (valued at $60 each) to give away.

What’s on at the Fitness Show

There are two zones at the show that have been designed specifically for the general public.

Strength
This is the ultimate destination for anyone with an interest in strength and performance training. Pick up some free product samples, book in for free training and nutrition workshops, meet some of your fave fitness personalities and get inspired watching the powerlifting and muscle comps.

Active
The Active zone is perfect for everyday athletes, and a great way to get ahead of the latest fitness and health trends. There are a bunch of fitness classes available for you to take part in, led by F45, Les Mills, Lola Berry and heaps more. If you don’t feel like working out yourself, there’s an opportunity to watch the epic CrossFit Challenge or check out some of the epic shopping on offer… there are over 500 brands for you to check out!

Who’ll be at the show

The 2018 Show has a bunch of really impressive names hosting workshops, cooking demonstrations and more. Some of the highlights for me are Lola Berry, who’ll be leading yoga classes to some epic soundtracks (it’s an extra $10/ticket but trust me; well worth it), and Jessica Sepel, who’ll be hosting a free cooking demo/health workshop. If you’re looking for a higher intensity workout, try Chontel Duncan or Paige Hathaway ($10/ticket for each of these too).

How to win

It’s super simple: Comment below, sharing your fitness and health goals for 2018.

Competition is open to Australian residents only and closes 7pm Sunday 15 April. Winners will be announced here on the blog and on Instagram on Monday 16 April. By commenting below you authorise us to sign you up to the Lazy Girl Fitness free fortnightly email newsletter.

The post Win one of five double passes to the Sydney Fitness Show appeared first on Lazy Girl Fitness.

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