Peak Women's Health

20/10/2022

Get enough sleep
Everyone needs to let their hair down from time to time and this often means a ‘late night’ This, in itself, is not really a problem.

But, when one late night turns into two, and then three it can become a problem when your fitness levels are concerned.

Getting a proper night’s sleep, which often means going to bed at a reasonable hour helps your body recover and also helps you wake up refreshed and ready for the day.

Erratic sleep patterns can often lead to tiredness during the day and a lack of focus and motivation.

It’s important for many people to exercise in the morning rather than the evening because intense exercise during the evening can increase your energy and alertness which might have a knock on effect when trying to sleep.

If however you go to bed at a reasonable time but find it hard to drop off to sleep try some Yoga or even meditation before bed as these are proven ways to relax the mind and body.

20/10/2022

Walk where you can
People often underestimate how good walking can be for you. As part of a simple, and easy to maintain fitness routine, walking where you can is without doubt one of the best choices you can make.

Walking, to complement your fitness routine doesn’t need to be something you plan for either. While walking in the morning has its benefits (it’s much cooler), walking whenever you can will help. This includes walking to work, walking on your lunch break, walking while you are on the phone and even more.

Basically, walking when you can means just that. Don’t stay seated for too long and don’t take the bus or the car when you could easily walk to the store or walk to work.

Walking helps with muscle tone, helps with cardio fitness by increasing your heart rate and helps with mobility too.

20/10/2022

Workout in the morning
If your schedule allows, try to workout in the morning

Working out with a personal trainer, on your own or in the gym in the morning provides several benefits when compared with working out in the evening or after work.

Distractions. Getting up early and working out means there are less distractions. When you get up early and start your workout before your normal schedule begins you’ll have more time to yourself.


Increased alertness. You know how it feels. When you wake up you tend to feel a little groggy. When you exercise in the morning it can increase your alertness for the rest of the day ahead.


Increased energy. Although it might not feel like it immediately, exercising and working out in the morning will definitely give you more energy throughout the day. Your heart rate will be raised and your muscles pumped. This makes you feel like you have more energy.


It’s much cooler in the morning. If you like to exercise outside, whether that’s weight training or even jogging then you need to beat the heat. The only way to do this effectively is to train during the early hours.


Focused. If you suffer with lack of focus and lack of concentration during the day then working out during the early hours of the morning will definitely help. Physical activity when you wake up makes you more energised and helps increase your attention during the later parts of the day.


Better sleep. Working out later in the day or in the evening can make your sleep patterns erratic. The reason for this is because if you workout later you’ll tend to be more energised and active before bed. Working out in the morning has the opposite effect.

20/10/2022

Drink water when you wake up
We should be drinking more water than we probably do. However, many people turn to tea or coffee as their first drink of the day.

While this isn’t necessarily a bad thing, drinking water in the morning with a slice of lemon helps in several ways.

Firstly it will help hydrate your body and clear your mind for the day ahead. It will help replace hydration you’ve lost during the night.

Secondly, adding a slice of lemon to your morning glass of water has a detoxification effect on the liver, helping remove toxins from the body.

So, try swapping out your morning coffee for a large glass of water for a few weeks and see if you feel the difference it makes to your morning routine.

20/05/2018

You Need A Program

Most of us can't go into the gym and wing it.

I've tried and failed in this approach. All it leads to is walking around aimlessly and spending 20 minutes to-ing and fro-ing with yourself about what to do.

So, make a plan. Keep it simple and stick to it.

If you're struggling to come up with your own plan - try this one for 4 weeks:

Day 1

1a) Goblet Squat 2 - 3 sets of 8 - 12
1b) Push Ups 2 - 3 sets of 8 - 12
2a) Hip Thrust 2 - 3 sets of 12 - 15
2b) Seated Row 2 - 3 sets of 8 - 12
3) Reverse Lunges 2 sets of 8 -12 each side

Day 2

1a) Romanian Deadlift 2 - 3 sets of 6 - 8
1b) 1 Arm Dumbell Bench 2 - 3 sets of 8 - 12 each side
2a) Dumbell Weighted Frog Pumps 2 - 3 sets of maximum reps
2b) RKC Plank 2 sets of 30 secs
3) One Arm Farmers Walks 2 sets of 30 m each side

Simple, and effective.

In and out of the gym in 45 minutes with a focus on glutes, posterior chain and core.

If you need a bit of help with a plan that's ideal for you, please reach out.

20/05/2018

Set exercise appointments with yourself.

Use your diary to set appointments for exercise – and then stick to them.

You wouldn’t miss a business meeting or your child's dentist appointment, would you?

So don’t miss your exercise appointment with yourself.

Nothing is more important than your health.

Nothing.

Everything else will crumble around you if your health goes south.

So make your exercise appointments a priority.

If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment.

When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!

I'm always available if you need some help getting started.

20/05/2018

Burn Fat And Raise Your Cardio Through The Roof (Between Gym Sessions)

Here's a little gem to burn fat and accelerate your cardio between your gym sessions (can also be done after your regular strength session)

Workout One:

Phase 1:

1a: Left Leg Split Squat
1b: Right Leg Split Squat
1c: Push Ups
1d: Plank
1e: Side Plank Left
1f: Side Plank Right
Perform 30 - 60 seconds of work for each exercise and two rounds without rest.

6 - 12 mins total.

Phase 2:

2a: 24 squats
2b: 12 alternating lunges each leg
2c: 12 lunge jumps each leg
2d: 24 squat Jumps

Rest 60s and repeat.

Workout Two:

Phase 1:

1a: Left Leg Glute Bridge
1b: Right Leg Glute Bridge
1c: Inverted Row
1d: Crunch
1e: Reverse Lunge Left
1f: Reverse Lunge Right

Perform 30 - 60 seconds of work for each exercise and two rounds without rest.

6 - 12 mins total.

Phase 2:

2a: Squat Jumps
2b: Squats
2c: Squat and Hold

Perform 20s of each exercise and perform 3 circuits back to back.

20/05/2018

How To Finally Eat Healthy This Year (Even If You've Tried And Failed In The Past)

Credit goes to my friend Michelle Schwab for this simple (it's really really simple) tip.

If you're like me you no doubt are a fan of multiple pages that all post delicious things that you're going to cook "one day". How many times have you clicked the save-this-for-later tab and not gone back to it? Guilty as charged...

While our intentions are good, this saving recipes thing doesn't serve us in terms of healthy eating. Chances are we're still going to look in the cuboard and wonder what we should make tonight or if it might just be easier to order takeout.

As Homer Simpson is apt to say: "There's so many ingredients and no food!"

Next week, keep it simple:

1 Buy ONE recipe book - my suggestion is Donna Hay's No Time To Cook or similar.

2 Start off with ONE protein based recipe: chicken breast is always nice and easy, and make it.

3 Then dump a cup or two of pre-cut vegetables (Coles Australian Superfood Vegetable Mix is amazing - Cabbage, Carrot, Beetroot, Kale, Radish and Celery) on the side of your plate and enjoy.

4 If you've just done a hard training session then allow yourself some carbs - oven baked potato chips go well with everything and are my default.

5 At the end of the meal take the leftovers and pack your meal for tomorrow lunch.

6 Pat yourself on the back - you're a healthy eater and are well on the way to your goals.

7 Rinse and repeat

So simple ---> but all you need to eat healthy every day (and finally enjoy some of those celebrity chef meals).

20/05/2018

The 5 Minute Healthy Breakfast Option That Tastes To Die For

Most people skip breakfast because it takes too long. Usually this just means that we haven't planned correctly and aren't prepared.

Listen, I know what it's like when you have two hungry children bearing down on you and demanding food, play, attention, love and cookies all at the same time.

Sometimes, it's too easy to forget to nourish ourselves in the morning and resort to a panicked vegemite toast and the children's leftovers when the hunger cravings hit a few hours later.

Instead of going down this route, make a super shake. A few simple ingredients and you will get vegetables, fibre, protein, healthy fats and slow digesting carbohydrates that will keep you full till lunch. And, you get to thumb it to all those people who told you you couldn't have dessert for breakfast!

My go to morning shake is:

1 scoop pea / rice protein (I get mine from Bulk Nutrients - salted caramel is my fav)
1 teaspoon creatine, 1 teaspoon calcium citrate, 1 teaspoon magnesium citrate
1 tablespoon ground flax seed
1 handful spinach
1 cup raspberries
1/2 banana
45 ml coconut milk

Your imagination is the limit to what you can do with your shake - and you can customise it according to your macros / tastes.

What's your favourite recipe?

20/05/2018

Three Simple Ways To Sneak Vegetables Into Every Meal.

Vegetables are loaded with nutrients and antioxidants - and most of the time we don't eat enough of them.

They're nutrient dense without being calorie dense, and full of fibre which keeps you full for longer.

Here are three ways to sneak vegetables into your day without even thinking about it:

1. Put them in your protein shake.

Although this sounds weird - you won't even taste them. It's an easy way to sneak them in,

2. Make a big stir fry

See if you can mix a few different vegetables in next time you're making stir fry. Bean sprouts, bamboo shoots, bok choy, baby peppers, kale - try them all.

3. Buy frozen vegetables

If you're one of those people that always seems to be throwing out the uneaten vegetables (that you bought at the farmer's market with the best of intentions), then make it easy on yourself ---> keep a few bags of frozen veg readily available and make use of them. It's so simple, it feels like cheating. You're still getting all the fibre and all the nutrients.

It doesn't have to be complicated - make it easy.

if you need some help getting back on track, I currently have a few spots available in my personal training program. Reach out and let's have a chat

24/01/2018

24/01/2018

“What happens is of little significance compared with the stories we tell ourselves about what happens."

RABIH ALAMEDDINE, The Hakawati