10 things only girls that train can relate to.

1.  Never look down your top whilst in any ‘plank’ position unless you want to be utterly mortified…. (Does my stomach really look like that?!?)

2.   Sweat happens the most when you STOP moving around and you must be sweating out some mean toxins because that sh*t burns as soon as it touches your eyeball!

3.   You consider installing handrails in the toilet. #bootygains

4.   Oh and forget about tying your hair up!

5.   Stretching is sometimes the hardest part but at least your get to practice your inner porn star moan.

6.   The easier the workout looks on the board the harder it is going to be.

7.   ‘Monday’ and ‘Tomorrow’ live in the same happy land that never comes.

8.   Remember when skipping was a recess activity now you either nearly wet your pants or finish looking like you’ve gone 10 rounds with a whip.

9.   Floor work never means dead fish.

10. Forget about microwaves and treadmills, a burpee minute is far the longest kind of minute.

Stay Strong & Stretch, 
Tel X

INBA Fitness Competitor Diary #2 FOOD

INBA Fitness Competitor Diary #2

Dear Future Fitness Competitor,
 
I want to go into a little more depth about my food intake – most people think I’m living off chicken and broc and you’ll be surprised to hear I am not!! To give you the insider scoop this post has been in the making since Monday – I’ve recorded all food intake and also taken pics!

Monday 13th

 I worked until 10:30am and then did a quick 10 minute fasted cardio session as well as a fasted 40min walk. 

12:30pm SNACK: x1 celery stick with spinach and feta dip

12:45pm LUNCH: x1 chicken breast, x1 serve of basmati rice, spinach, cos lettuce, corn, ¼ avo and capsicum toped with no fat plain greek yogurt with fresh lime squeezed on top.  

1:30pm SNACK: x4 Strawberries

2:30pm SNACK: Turkey breast – that exact amount in picture

4pm SNACK: x1 banana with natural peanut butter.

WORKED 4:30pm-8:30pm

8:45pm DINNER: Basmati rice (the 90 second microwave packets serve me and matt with matt obviously getting more) Lean beef mince with Bolognese sauce, spinach, corn, cheese.

Water intake 3L x1 coffee x2 t2 white tea with jasmine

TUESDAY 14^th

 

I worked 6am-7am

7:30am Did a fasted walk for roughly 40minutes

9am BREAKFAST: x1 egg x2 egg white omelette with spring onion, spinach,  cheese, turkey breast, ¼ avo, sweet and sour sauce. 

11am SNACK: x3 strawberries

1pm- Strength training (lower body focus)

2pm LUNCH: x1 chicken breast, ½ small sweet spud, spring onion, capsicum, ¼ avo, x1 table spoon greek yogurt, sweet and sour sauce.

3:30pm SNACK: x1 banana mashed with coconut shreds and caoco powder.

WORK 4:30pm-8:30pm

8;45pm DINNER: x2.5 turkey burgers, basmati rice, spinach, feta, teaspoon avo and sweet and sour sauce. 

9:15pm SNACK: x5 strawberries and banana chips.

Water intake 3L x1 coffe x3 t2 jasmine white tea.

WEDNESDAY 15th

7am- 40minutes fasted walk

8:30am BREAKFAST: x1 tub chobani plain greek yogurt, x1 passionfruit, x3 strawberries, ½ cup muesli.

9:15-10:15am WORK

11am Gisborne Year 9 program x2 50minutes sessions

1pm LUNCH: This was difficult – first lunch ‘out’ we went to jolly miller – I got a veggie quiche

3pm HOME SNACK: x1 can of tuna and x1 turkey burger.

4:30pm-8:30pm WORK

8:45pm DINNER: Chicken breast basmati rice and spinach.

9:15pm SNACK: 1/4cup coconut oil (melted) mixed with x1 teaspoon honey and 1/3 teaspoon vanilla bean. Sifted caoco powder in and mixed in x2 starwberries and ½ handful of peanuts – put in freezer and turned into ‘rocky road’ – no picture as phone was off.

x3L water x1 coffee

 THURSDAY 14^th

6am-7am WORK

7:45am PT kickboxing with ashby (fasted cardio)

9am-10am WORK
 

10:30am x2 eggs, x2 turkey burgers, spinach, mushroom, cheese and sweet and sour sauce.

LUNCH 2pm: ½ sweet spud, extra lean beef mince (cooked with taco seasoning) corn, spinach and cheese.

4pm SNACK: peach

4:30pm-8:30pm WORK

8:45pm DINNER: Chicken breast, spinach, bean shoots, cashews with a ‘chicken and cashew nut’ sauce.

3L water x3 coffees x1 white tea.

SO there you have it! My food intake for 4 days – nothing to crazy just simple good foods – I want to start limiting sauces (e.g sweet and sour sauce) and cheese! 

Stay Strong & Stretch,

Tel x

Yoga VS. Pilates: What’s the difference?

This question was brought up mid down-dog yesterday whilst running sessions for the Year 9 kids at Gisborne Secondary College.

Yes  - Royale Fitness also participates in multiple school education programs. I love educating kids – they are so raw and honest – we could learn a lot from them!!

Anywho – it seems this is a very common question and a fair one at that! When I first got into the fitness industry I didn’t know which path I wanted to follow… Yoga or Pilates – like you they seemed very similar!

After becoming a ‘Certified Practitioner of Pilates’ the differences couldn’t be any clearer.

Now like the year 9 kids I’m not going to give you fancy pants technical answers to make me sound like a Pilates and Yoga ‘guru’. I’m giving you raw, down to earth, straight to the point comparisons that you’ll actually understand – because I know you don’t give a hoot where it originated you just want to know which one gives you the sexy abs like the celebrities are rocking right?!

In that case will start with Pilates:

Pilates focuses on muscle strength, endurance and full body control.  Although a full body method its main focus is on your mid section or ‘core’.  Its toning benefits are the main reason Pilates is so popular today, even though it was traditionally used for more rehab purposes. In a Pilates class you will feel more of a ‘burn’ in your muscles as you go from one exercises to the next. Like everything the benefits only come if you participate regularly – sorry girls no over night 6 packs here! Think challenging exercises.

Yoga focuses on flexibility and balance – different types of Yoga offer different things. There are some styles that focus more on the spiritual side (chanting and breathing) and others that focus on ‘flows’ or physically movements from one pose to the next. You will not feel a 'burning' muscle endurance pain but more of a muscle lengthening feeling. Think stretching.

Which one do I prefer?

Pilates.

WHY?

Because since starting I’ve noticed my posture has improved, my core is ridiculously strong and I love the lean muscles that it creates – it is both challenging and satisfying and you can ALWAYS progress no matter how good you are there is always a harder version to keep your body guessing!

Now don’t get me wrong I bloody love Yoga to, I wouldn’t be as bendy as I am today without it. I believe flexibility and stretching is extremely important after ANY physically activity and it is for this reason I have incorporated both into my HEARTCORE sessions – Pilates to create a killer mid section (one thing I have noticed is when ANY of my HEARTCORE girls send me progression photos they always have ab definition) and Yoga to become more flexible because touching your toes should be as simple as it sounds!

If you have ANY questions don’t hesitate to shoot them through or if HEARTCORE sounds just like what you need click the link below as I have a couple of openings I’m looking at filling. 

https://royalefitness.wufoo.com/forms/royale-fitness-specialised-female-training/

Stay Strong & Stretch,
Tel X

The Lazy Girls Guide to Healthy Cooking:

I remember when I was living at home…. My dinner was cooked for me pretty much every night and I remember what a pain in the a*s I use to be -

‘I don’t want this’
‘I can’t eat that’
‘Too many carbs’
‘I don’t like this’
‘I’m turning vegetarian’
‘Where’s my meat?’
‘This broccoli is over cooked’
‘White pasta?!?’
‘I’m not eating FROZEN veggies’
‘I’ll cook something else’
‘Spaghetti AGAIN!’

I’d firstly like to apologise to my Mum because holly sh*t, this housewife stuff is hard bloody work – especially when you don’t even like cooking – I mean I’ve only got 2 people to cook for and I’ve only been doing it for 3 years - she had to cook for 5 people and was doing it for 20+ years – anyway sorry for being a b*tch. (BTW I would now eat WHATEVER my Mum would cook, even that sh*t on toast she use to threaten me with…mmm actually….)

Secondly if you are still living at home try not to be as much of a pain in the butt as I was – help your Mum out and get in the kitchen – it’ll help you later in life – trust me this is coming from a person who steered clear of the kitchen and now doesn’t know how to roast, bake or even cook pasta for that matter.

Thirdly if you are like me and don’t enjoy cooking, I mean I’d just rather use my energy on things I’m good at like making people fit, healthy and kickass… then here is ‘lazy girls guide to healthy cooking’ …… not particularly because we are lazy but because cooking just isn’t our thang…..

I stick to what I call the SIMPLE 3:

-Protein

-Carbs

-Greens

These simple three will always make up a healthy, quick, easy meal. 

Here are the types of simple 3 you want to be using:

-Protein

>Chicken (mince, breast)

>Turkey (mince, breast, burgers)

>Eggs
>Lean Beef Mince
>Kangaroo (fillets, mince, burgers)

-Carbs

>Sweet potatoes

>Basmati rice

>Multigrain wraps

-Greens

>Spinach
>Broccoli
>Beans
>Bok choy
>Kale
>Cos lettuce 

Now pick one out of each category and bang you have your main components of dinner.

E.G – Baked potato:

-Lean mince (with taco seasoning)

-Spinach

-Sweet spud

Add your condiments (Sweet chilli sauce, cheese and what every other veggie you want) and dinner is served!)

E.G – Stir Fry

-Chicken breast 

-Bok choy

-Basmati rice

Add your condiments (extra veggies and stirfry sauce) and dinner is served!

E.G Fired Rice

-Eggs

-Basmati rice

-Beans

-Broc

-Spinach

Add your condiments (spring onion, corn extra veggies, soy sauce) and dinner is served!

You're Welcome!

Now go apologies to your Mum!

Stay Strong and Stretch, 

Tel X

P.S Don't forget to get your hands on my cellulite reduction program if you haven't already just click the link below:

http://forms.aweber.com/form/57/1918517557.htm

INBA Fitness Competitor Diary #1

It seems a lot of you are interested in my up coming fitness comp.

I have had loads of questions some really good like about my eating and training some weird like if I'm getting fake boobs… but all in all there is plenty of interest.

So I thought the best way to keep track of my vision to compete as well as keep you guys informed would be to write regular blog post on who/what/where/when through the whole process.

Dear Future Fitness Competitor,

It has been just over 3 weeks since I decided to enter myself into INBA - First Timers Fitness Competition and in those last 3 weeks my diet and training have changed dramatically….

BUT before I go into diet and training I want to state WHY I'm doing this and WHAT I'm actually doing.

I was in a rut with my own training… I find it very difficult to train alone I would just stop mid session and get totally distracted with trying to nail a forearm stand (least they are looking good I guess!) I was just going through the motions with no real goal in sight.

My body isn't out of shape - naturally Matt and I eat well - I mean don't get me wrong we love dessert and going out for breakfast, lunch and dinner but majority of our meals are simple good foods.

Like I said above I was just going through the motions and needed that extra drive - something to work for - not just saying I'll train hard starting Monday (as we all do)… I needed something scary enough to MAKE me work hard, change and commit.

INBA was just what I needed.

Divisions go as follows:
-Bikini (no visible 6 pack)
-Fitness (sharp, lean muscles visible 6 pack)
-Physic (Think big)
-BodyBuilding (Think REAL big!)

Bikini was not scary enough. I honestly felt like a few weeks prep would have me ready for a bikini comp, fitness on the other hand seem challenging - I was pushing it with time as I was only 14  weeks out - this was it. This is what I needed.

If I don't work my arse off for the next 14 weeks I will look sloppy compared to all the lean, shredded girls. My competitive nature came and signed up pretty much straight away (This is how I approach most thing - say yes and figure out how later)

As soon as I confirmed my position I was nervous, excited and motivated. The big bleached hair, tan, 'hooker' heels and sequins isn't really my scene but hey a goals a goal!

TRAINING:

My last 3 weeks of training has consisted of x4 strength sessions per week to build muscle mass (ass and shoulders mostly) and to also help improve my posture. (I type as I sit back up straight at my desk)
x1 hard cardio session (kickboxing PT with Ashby)
x3 fasted walks
x1 leisure physical activity (walk dogs, hike, aerial yoga, reformer classes)

Going from hardly any strength to 4 sessions a week took toll on me for the first week especially.

I was tired, exhausted and bloody sore. This is all a result of not eating enough…

My diet for the first week didn't change much from what I usually eat.. of course I stayed away from the lolly isle but main meals were same as usual. Because of the increase of training, keeping my old eating style wasn't an option as I wasn't recovering well so I had to change it up and here is what I did...

Week 2 and 3 were similar I started:

Eating breakfast - yes I don't usually eat breaky! My work hours just don't suit so I'd rather have an earlier lunch. I went for eggs by them self if I didn't want carbs or if it was after training it would be x1 whole meal muffin with 1/4 avo, feta and x1 piece of smoked salmon.

Adding Snacks - I also didn't snack much I was always too busy/not hungry. At the moment I can not control my snacking and this is a issue! I have gone from not wanting food to wanting to eat everything near me. I was told to snack on x2 dates and x10 almonds….. a bag of dates later I was satisfied. For those of you who have any idea on nutrition a bag of dates is not a healthy snack. I attempted to portion control and even making protein balls but I just don't have self control…. sue me!!!

In week two and three training didn't feel as daunting and I was recovering a lot better (even though I was upping my weights each week) so the extra food helped! I was still sore but for only a day or 2… except my butt that is constantly sore atm but I'm not complaining as Ive always had troubles activating my glutes so somethings working!!

This Monday (13th April) will mark my 4th week into comp prep and 11 weeks out from my comp and here's whats going down:

-I will hit a fasted walk EVERYDAY.
-I will do x4 strength sessions.
-I will do x2 hard cardio sessions.
-I will drink minimum 3L of water.
-I will only have x1 coffee per day - rest is green/white tea.
-I will not have any processed sugar/carbs (DUH!)
-I will snack on turkey/chicken breast and raw veggies. (No dates!!!)

These are my main guidelines for the week - I'll also be recording a food photo diary which involves me snapping away at everything I consumed…. So stay tuned!!!

If you have any questions at all - things you would like me to write about - please ask!

Stay Strong and Stretch,
Tel X

WARNING: Harsh content open with caution.

You know when you wake up early to the sound of your alarm or finish work in the afternoon and you really don't want to train...

I mean you've got so much work to do..

You're sore..

You're tired..

You had a bad day..

You have bad period pain..

You just can not be f*cked.

Pushing snooze or sitting on the couch with your comfort food is so much more inviting - you've trained hard this week you deserve a rest.

Missing one training session won't make a difference anyway.

You'll make it up tomorrow.

Pause and prepare for harsh reality check. (Stop reading if you're easily offended) 

GET OVER YOURSELF!!!!! 

If you don't want to achieve your goals fine stay in bed push snooze 5 times in a row and put it off until tomorrow - be like every other person that has failed.

If you want to achieve GREAT things you gotta work for it and work bloody hard! Beat the norm - the moment when you your brain says no is when your body kicks in and says YES!

YES I want to look sexy, lean and confident!

YES I want to set a healthy example for those around me!

YES I want this and I'm willing to do whatever it takes!

Then get in your nikes and go sweat and go kick some butt! 

No it's not easy, there will be days when you just can not be f*cked - there are days when I can not be f*cked but I have goals and missing training only sets me back from achieving them - I want to look ripped - I want to look lean - I want to be the BEST trainer out and I want to look in the mirror and think damn I'm looking good!  

So next time you think about missing another training session because of a crappy reason think about these things and get your a** into gear or stay FOREVER fat, unhealthy and mediocre.

Stay strong and stretch,
Tel x

INTRODUCING...

Royale Retreat is close approaching and I would officially like to welcome Georgie (@fitwithgeorgie) aboard as my Co-Host and second trainer. 

I approached Georgie towards the end of last year with my crazy idea of starting Royale Retreat – although a complete stranger I felt as though she would suit the role perfectly. Her fun, vibrate attitude drew me continually to her instagram account and after playing tag team emails to finalise some finer retreat details I already knew her personality and fine set of motivation and fitness skills were exactly what Royale Retreat needed! Luckily enough Georgie is just as crazy as me and after meeting to discuss Royale Retreat she was more then willing to come on board! 

Click the link below to find out more about Georgie and what her super rad specialty is and to take a sneak peak in what will be Royale Retreat July 2015 –

We have ONLY 3 SPOTS LEFT and will be the ONLY retreat of the year – so please do NOT hesitate! 

http://fitwithgeorgie.weebly.com/royale-retreat-bali-july-19---25.html

Stay Strong and Stretch, 

Tel x