Pivot your pool to a gym with five simple accessories: Poolfit

Pivot your pool to a gym with five simple accessories!

Enter Poolfit.

YES!

Pivot your pool to a gym with a few fun accessories. Aside from keeping you cool, aqua fitness sessions can boost your workout's benefits.  

 

Until recently, I didn't know much about aqua fitness. However, I was lucky enough to experience some deep-water workouts with the fitness streaming app Poolfit.

Aside from having an inexhaustible number of expert-led workouts (over 125!), it has really detailed blogs and advice on how to exercise safely in the pool, as well what equipment you need to pivot your pool to a gym. 

I had a chat with Poolfit’s founder and certified training specialist and consultant with the Aquatic Exercise Association (AEA), Mark Grevelding about how to turn that refreshing dip into a really fun workout.

Pivot Your Pool With A Buoyancy Belt

So, this was Number One on my aqua-fitness shopping list. Buoyancy belts, AKA Floatation belts, are used for deep water workouts, where you need to remain afloat to do the routine. Such workouts might include Deep Water Running or Walking.

There's also a workout called Deep Core Express, which is great for toning abdominal muscles, as well as helping to strengthen your back and spine (safely, thanks to the support the water offers...). 

"The floatation belt is used firstly for safety," says Mark, "but equally as important, to provide maximum core recruitment. It also keeps you vertical while you workout, so your arms and legs are free to complete the exercises in each routine." 

Aqua Foam Dumbbells

Few things pivot your pool to a gym like these beauties. While they're super lightweight when used on land, add water and you've got equipment that packs a resistant, strength-building punch. 

"They interact with the water's buoyancy," explains Mark. "So, when you push them downwards they encounter resistance, which is the opposite of weighted equipment, which encounters resistance when moved upwards.”  

Similar to a workout in the studio, not all muscles can be targeted with foam dumbbells.  “If you do an arm curl with weights in the studio, only the biceps are targeted, and if you do an arm curl with foam dumbbells in the pool, only the triceps are targeted,” explains Mark.

The good news is that you can switch to using no equipment or to using drag equipment and both sides of the muscle are worked by the water’s resistance.

Use Your Noodle

There are a number of exercises that incorporate pool noodles, and give you the same kind of results you would expect at the gym. These range from yoga asanas, to core exercises, right through to total body workout routines.

Noodles can also be used for an Upper Body Workout or you can recreate Leg Day in the pool.

"For a more challenging workout, you can choose a denser noodle, which doesn't have a hole in the centre," suggests Mark. "If you're new to aqua fitness, I'd recommend using a less dense noodle that perhaps has a hole in its centre." 

Add Some Webbing

Webbed gloves are a fantastic way to increase drag when you're working out your upper body in the water. Just as a duck's webbed feet help propel it through the pond, your webbed gloves will create similar drag that also adds momentum to  your movement. 

"They will increase resistance, making your muscles work harder," explains Mark. 

Think: improved muscle tone in your arms and shoulders and altogether better posture. 

A Splash Proof Device Case And Stand

These are likely your most important items when you want to pivot your pool to a gym. After all, we all know water is like Kryptonite to devices. I picked up a really great waterproof iPad cover from Wild Earth, and a super stylish folding aluminium stand from the Apple Store.

From there, all you need to do is stream the Poolfit workout of your choice using your WIFI or Bluetooth, or download them before you hit the pool so you can tap, watch and workout anywhere, without the need for WIFI!

What are you waiting for?

See what Poolfit is about right HERE.

Molly Galbraith: Bikini Body PHOTO

THIS.

Molly Galbraith, co-founder of Girls Gone Strong, described as "a movement started in 2011 by seven women who wanted to change the landscape of nutrition and training information for women", and who describes herself and what she does on her Facebook page as "My passion is helping women look and feel their best, and have grace and compassion towards their bodies", has posted this photo on Facebook only three hours ago and it has received many, many shares. Hundreds. Watch it grow into hundreds of thousands.

Here is the photo, with the caption below:

She writes:


This is my body. 

This not a before picture. 
This is not an after picture.

This just happens to be what my body looks like on a random Tuesday in December of 2015 — it's a LIFE picture.

This is a body that loves protein and vegetables and queso and ice cream.
This is a body that loves bent presses and pull-ups and deadlifts and sleep.

This is a body that has been abused with fast food and late nights and stress.
This is a body that has been pushed to the brink of leanness in figure competitions and maximum strength in powerlifting meets.
This is a body that begged for mercy when it was diagnosed with Hashimoto's and PCOS.

This is a body that has been called:

- too fat
- too thin
- too masculine
- too strong
- too weak
- too big
- too skinny

...all within the same week.

This body has been publicly evaluated, judged, and criticized, and those judgments have been used to determine my level of skill as a coach and a trainer, and my worth as a person, both positively and negatively.

Some people say they would "kill to have this body."
Others say they would "kill themselves if they had this body."
(Yes, unfortunately that's actually a thing humans say to one another.)

This is a body that I spent too much time, energy, and mental space wishing would look differently.

And today?

Today this is a body that is loved, adored, and cherished by the only person whose opinion matters — ME.

This is the first year in as long as I can remember that I have made NO resolutions to change the way my body looks.

This is a kind of freedom I didn’t think I’d ever experience, and it feels really, really good.

#GirlsGoneStrong #GGS #Mindset #Perspective#Autonomy

You can follow Molly on Facebook here. Her website is here.

I think Molly looks fantastic. That, to me, is a sexy body. Curvy, healthy thighs, great breasts, curves galore, and kinda perfect - in my eyes.

I have friends who are ALL body shapes, and I think ALL of them are sexy-as.

I am predisposed to thinking fuller shapes are more appealing, but I think that's because I am trying to 'justify' my curvy body, to make myself feel better about my own curves, which I love sometimes, and sometimes I don't.

Readers of this blog will know I am OBSESSED with models, who are, traditionally, leaner and not as 'curvy.' This is a definite throwback to my days ogling the original batch of supermodels, from the 1990s supermodel era: Cindy C, Claudia S, et al

What do you think of this photo, above?

Michelle Bridges: Baby With Steve 'Commando' Willis Born

According to WHO magazine, Michelle Bridges has given birth to her first child.

The 45 year old 'Biggest Loser' trainer and her co-star Steve 'Commando' Willis welcomed their baby daughter into the world late this afternoon.

Says the report:

The couple are yet to provide a statement to the media.

This child is Michelle's first and Commando's fourth, but first with the fitness star.

Michelle hasn’t shown any signs of slowing down in the gym, as she’s been posting snaps of herself in gym gear with her bump out while lifting weights.

Here is the mag cover earlier this year:


UPDATED: correction - another media outlet is reporting that the couple had a baby girl.

'Simone's Journey to Health': VIRAL PHOTO

This photo on social media: set to go viral, from the 'Simone's Journey To Health' Facebook page:

The caption:

I don't no why but every single comment that called me out for being fake and a liar really bothered me far more than it should. I think it's because it took hours of crying and debating whether to share my story online and for others to see, posting the first picture online along with my weight for the world to see what the hardest thing I have ever done. Throughout my whole journey I have tried to be so honest about the whole experience and tell people it exactly as it's happened so to be called a fake hurt a lot. And then when it came to posting about my lose skin well that was equally as tough. So here we go I hope this helps all the "non believers" - my face uncovered, yes my hair and eyebrows are a different colour as I'm going back to blonde, yes I have changed my phone from Samsung to apple and have moved house so the background has changed (it has been 11 months people, things change!), my skin colour varies in every single post as I get a spray tan once a week on a Thursday and often change the depth of the colour I get depending on what event I have that weekend, yes I have lose skin and stretch marks but I don't feel the need to show them in every single photo I post online, I have shared my excess skin picture before so if you had bothered to click on my page you would have seen it and as for my ears changing in appearance?! Well I can't see that haha so who the hell knows!!! Maybe weight changes ears lol. Hope this helps grin emoticon NOW LOST 85.7kg GO ME!

You can follow Simone's Facebook page here.

And her Instagram page here.

Here is Simone from her Facebook photo:

Freelee the Banana Girl: VIDEO responds to critics

Freelee the Banana Girl has received much press in the past 24-48 hours.

The Australian woman is a YouTube sensation causing a stir with her raw vegan diet, which usually consists of ‘mono meals', which are meals made up of a single fruit, such as two entire pineapples in a sitting or five mangoes in one go, or two litres of orange juice or… as many as 20 bananas at a time, hence her namesake.

Freelee's low-processed, high-carbohydrate diet is not low on calories, though. Freelee consumes between 2000 and 5000 calories per day, yet her frame is super-slender.

She has captured the attention of mammoth US sites 'Huffington Post' and gossip site 'Perez Hilton' and she just uploaded this video, below, where she responds to criticism and questions (like: are that many bananas bad for you, and.. is she constantly on the toilet?):



She posted this video on her Facebook page, accompanied by this pic:

Freelee posts regular updates on Facebook, like this photo and caption:

One of my all time favourite raw pasta recipes! Spicy thai noodles. I don't have exact quantities but adjust to suit your tastebuds. Grab a few mangoes blend with celery, chilli, coriander, thai basil, kaffir lime leaf, a hint of lemongrass and lime juice. Pour over spiralized cucumber or zucchini. Epic! If you are going to eat raw pastas ensure they are fruit-based and not fat-based (excess nuts, avo etc) or you will not feel invigorated and vibrant afterwards. #Getfruct

And this:

Another before and after picture, first one from 2006 Even though I smiled for the camera I was dying inside. Suffering daily from irritable bowel syndrome, bulimia, depression, acne, chronic fatigue to name a few. Always dieting, bingeing and vomiting. The right hand pic is me on the high fruit lifestyle 40lbs lighter, no more bingeing, purging, CFS, depression or acne, feeling REBORN! Anyone can do this too ONLY your excuses stand in your way, step up! @bananagirldiet @rawtill4diet 
instagram: @freeleethebananagirl

And this, showcasing the bananas she loves so much:

Bananas are the best  Always eat your bananas ripe and spotty to avoid indigestion and constipation. 

Freelee says she remains ‘raw until four’: eating no cooked or heated food until 4pm. Then, she usually still sticks to her mono meals.

She says she has suffered from eating disorders in the past and that, thanks to her raw food diet, she has lost around 20kgs, plus cleared up her skin and increased her energy and metabolism. Here's one of the many bikini/workout wear shots Freelee uploads to Facebook and Instagram, with the caption below:

BEFORE: Exercising twice a day for over 1hr. Severe calorie restriction, bulimia. High protein diet. 40lbs of extra weight, cystic acne, depression, chronic digestive problems, CFS, thyroid issues, metabolic damage. 👆👆👆👆👆 NOW: Over 7 years eating unlimited calories from fruits 🍌🍉🍇🍒greens and mainly potatoes 🍠👍 Every second day exercising for around an hr cycling 🚲 (& sometimes jogging). No ab 

In this video, below, Freelee shows us how she can consume 51 bananas in a single day, starting with a 20-banana smoothie for breakfast, 10 for lunch and another 20 for dinner:



She says: “You don’t have to eat this many bananas - I’m just trying to show you that you have to eat big to be lean."

She continues: "There are so many people out there saying restrict your calories to lose weight but it’s not true.”

What are your thoughts? Her followers are building daily. At last count, her Instagram followers numbered into more than 104,000 followers, and she has more than 166,000 subscribers to her YouTube channel.

Fit n Fast and Triumph: Bra Fittings + Triaction Launch

I am now a... well, not gym junkie, not fitness freak... but I do love keeping fit and healthy, thanks to my Fit n Fast-assisted transformation.

But I get a bit funny if the girls are not securely tucked away. On a few occasions during a personal training sesh with my fab Fit n Fast trainer Hayley I'd worn the wrong bra (read: almost every time as I haaate feeling restricted in uncomfy bras) and I'd halt training for a few seconds so I could tuck those puppies back in.

Well. This new little Triumph baby called the 'triaction' bra might just be the answer.

Now, those clever gym people have teamed up with bra company Triumph 'Bounce Free Sports Bra Fittings' held at Fit n Fast Westfield Sydney from 29 October. This three day initiative will be happening in selected Fit n Fast gyms around the country.

Says the Fit n Fast/Triumph blurb: "Sports bras will be tested for comfort, fit and support whilst exercising to ensure perfection is achieved, instigated following the revelation that of 1000 women who had been tested, only 39% would wear a professional sports bra when exercising despite 82% stating they wear a bra in order to protect their bust. 90% of women have something to complain about when it comes to wearing a bra, with over 50% not having had a bra fitting for five years or more.

The Bounce Free Sports Bra fitting allows you to trial bras from the Triumph triaction range (see all the new fab bras below... I am about to trial one!), whilst receiving expert advice from a Triumph Brastylist. The experts will take into consideration your preferred exercise type, breast size and body shape, while undergoing real-time exercise challenges."

Each Bounce Free Sports Bra fitting will take 15 minutes and will happen between 11am - 12pm.

For more on the bra fittings, go here.

Here, is Carolyn Stewart, National Sales Manager for Triumph Australia, who is also a trained BraStylist on the five top mistakes women make with sports bras: 

1. Not wearing a sports bra at all for sporting activities. A regular bra, even if it a supportive bra will not be sufficient for sport. Even an A or B cup woman needs the support of a properly fitted sports bra. The design and construction of a sports bra is very different to that of a regular bra and is made to hold the bust firmly in place, reducing breast bounce while exercising.

2. Sports bras have a limited life and should be replaced frequently. Depending on how often a sports bra is worn and how well you take care of it, a sports bra should be replaced every six months. Elastic fibres break down over time, reducing the level of support the bra offers. 

3. Women misinterpret the firm feel of a sports bra for being too small and end up buying the wrong size.  Where possible, always have a fitting and expect that the bra is meant to feel firm.

4. Not matching the impact level of your sporting activity to the support level of the sports bra.  Most good quality sports bras will be designed with a support level in mind. Women who play netball or run for instance will need more support than a wire free bra designed for yoga and Pilates. 

5. Not investing money in a good sports bra. Always spend as much as your budget can afford as it is like good running shoes.  You definitely get what you pay for.

Go forth and be fitted!

Maria Kang: inspiring or "fat shaming"?

Maria Kang... inspiring? Or is she "fat shaming"? The mother of three, 32, from Los Angelese, who runs an fitness-focused non-profit organisation from home, appears knelt alongside her three young sons in the photo below, dressed in a workout bra and matching mini shorts.

I think it largely depends what frame of mind you are in.

If you are in the fitness and weight loss zone... yes, she's inspiring. She will give you that extra kick, that extra impetus to hop out of bed and go for it.

Thoughts?

Here is the inspirational video she also posted:

For a backgrounder, click here.

Project 90: My Fit n Fast Journey - Report Six - Final Results

And so, the end (but no.. the beginning!) of my journey with Fit n Fast has come and it has been beyond rewarding.

The obvious measurements of success are the stats: the weight lost, the centimetres shifted, the waist whittled, my flat(ter) stomach back. Here's me:

It has been a triumph for me in so many ways, and not just the shrinking numbers.

And so, here are the essential numbers:

Start weight: 71.5kg
Finish weight: 64.5kg

(Current weight since the Fit n Fast 'Project 90' challenge finished: 64kg... and counting). Total weight loss: 7.5kg so far.

The body measurements:

Hips:
Start: 112cm
One month in: 107.5cm
Finish: 101.5cm

Waist:
Start: 89cm
One month in: 81cm
Finish: 79cm

Chest:

Start: 118cm
One month in: 97cm
Finish: 93cm

Shoulders:

Start: 107cm
One month in: 105cm
Finish: 92cm

If you have followed all five of my reports (here is report one, report two, report three, report four, report five), the whole thing has been no piece of cake (and there were no pieces of cake consumed... well, perhaps a bite or two, but that's what kept me going, and not spiralling back into entirely crazy eating habits). There were bi-weekly sessions with my personal trainer Hayley, topped up by three sessions solo at my local Fit n Fast gym. Sticking to a sensible, logical eating plan (high in protein, but not eliminating carbs entirely). Lots of sweat, change of lifestyle (sleeping more, no mindless snacking, that kind of thing).

That said, this whole 'Project 90' experience gave me far, far more than the perhaps-sometimes-scoffed-at-for-being-superficial ability to wear my jeans and tight fitting pants with more pride and ease. Although yeah, this was a fabulous bonus. That, and feeling more at home in my body at the size it should be, for the height I am - 155cm.

How has 'Project 90' changed my life?

It came at a time of great emotional turmoil and personal catastrophe, which could have had me throw in the gym towel before I even truly got warmed up. But I knew this time HAD to be different. It would require all the mental - as well as the obvious, physical - strength. I had a team of truly dedicated experts behind me, genuinely and whole-heartedly cheering me on in: my personal trainer Hayley from Fit n Fast, my nutrition guru Matt O'Neill from Metabolic Jumpstart, and the entire Fit n Fast crew behind me. I did not want to let them down.

But most of all, I could not let me down.

In my daily role as carer to my kids and mum - while juggling freelance projects and writing for one of the biggest projects of my life - I will often put myself last. No, really I do (well, I did. Past tense). The new version of me has now carved out pockets of time to go to the gym and not feel guilt (why? The family is fed and sorted and happy). This is time I thought I did not have. The trick for me was to now realise my health and fitness was important, an integral part of my mental wellbeing.

Shopping for the right foods is also a priority. We eat well, and plentiful... always have. But being well and truly prepared - especially with healthy snacks like fruit and nuts - was now a priority. A well-stocked fridge and pantry. The mind shift took some time, but soon become habit. It's not unusual for me to tuck into a can of tuna because it's what I now crave.

The post-Project 90 shoot was a wonderful way to celebrate. The day I went to Sydney PR agency Sweaty Betty (in the photo above) to choose some clothes for the shoot was a true revelation: I coulda sworn they had a magic mirror in their office... I looked loads slimmer in their mirror and was kinda blown away. I am pretty much convinced there was a possible case of body dysmorphia happening - where my mind and eyes were still thinking I am larger than I was, still the body I have had before all the hard work.

Thing is, I have been writing this post for several weeks now, as I wanted to make sure I included every single element of my transformation, and fully explain just how this whole process has had long term impact on my life. Turns out, there are no words to quantify just how this has changed how I view myself now, and the importance I place on my wellbeing - especially my mental health.

All I can say is this: investing in yourself is never selfish or self-absorbed. Now I truly understand the whole concept of looking after yourself and you will be a betterm happier carer and person in general.

DO IT!

Project 90: My Fit n Fast Journey - Report Five - Virtual Cardio Pilates

If you have followed my Fit n Fast journey for the past few months, you'd know I am on the tail end of my three month journey. But, it's also only just the beginning for me.

Eating right has of course been an integral part of my weight loss, as has keeping up my gym work. There is no boredom factor when it comes to the gym for me.

Two days a week I train my Hayley, my wonderful trainer (who truly kicks my butt... but, you know, in a nice way). The other three days I train alone. I mix it up with treadmilll, stairmaster (killer!), bike, rowing machine - I love it all. I'll even add this at the tail end of my sessions with Hayley - that's how much I enjoy it.

It was suggested I try a virtual class at Fit n Fast and I had been curious since day one, when I got a tour of the entire gym. There's a spin bike virtual class (I had not tried a spin bike until last week during a circuit session with Hayley), and then there is that huge darkened room in the gym I'd never ventured into since my tour.

It's essentially a massive room with the lights always off, and a class always ready and playing. There's a big screen at the front of the room, and gym mats hung up on the wall... all you need to do is enter. And yesterday, keen to do a virtual class, I did!

I am hooked!

There was a class about to start in two minutes. I decided then and there to drop my bag, take my layers off, grab a mat, and go for it. Here's the screen that awaited me... innocent, unassuming... you know, just a screen.

NO! Mari Winsor kicked my arse!

I have never tried Pilates.

Yes, let me say that again.

I have never tried Pilates.

How hard can it be, right? A more flex-y version of yoga, yeah?

Noooo!

It was tough and challenging... and utterly awesome. And I can't wait to do it again.

Cardio Pilates was excellent - it's a pretty high powered, full body workout, which combines Pilates with cardio. It elevates the heart rate and burns calories - and gosh, can you feel it immediately. 

The basis of Pilates is body conditioning, which helps build flexibility, muscle strength, and endurance in the legs, abdominals (Mari keeps emphasising that part!), arms, hips, even back.

Much emphasis is placed on spinal and pelvic alignment, breathing, and developing a strong core, improving coordination and balance.

In fact, I was grateful during the session that I was in that room solo... I am un-co at the best of times. But amazingly, I got better as I went during that first session.

Indeed, the basis of Pilates allows for different exercises to be modified in range of difficulty - from beginners to advanced. The level of intensity can be increased over time, as the body adapts to the exercises.

I can't say enough good things about a Fit n Fast virtual class. It's drop and go, you feel strangely connected to the instructor on screen, and even though she or he can't check on you during the class, you give it a red hot go and want to do well.

After all, even in a darkened room (or any virtual class), if you're cheating, you're only cheating yourself.

Give it a go!

Project 90: My Fit n Fast Journey - Report Four

Report four of my Fit n Fast 'Project 90' program is here, and while the three month journey is almost over, the big life shift is just beginning. Five kilograms lost so far, and now just over three weeks to go!

(Here is part one and part two and part three which gives an intro and updates on my journey).

The biggest change for me has been the way I have embraced this as a complete lifestyle change - what I do and eat is now part of who I am. Eating unhealthily is now not something I want to do - and my body is not happy about it if I do sneak a little something.

And that's the whole point - the concept of 'sneaking' in anything is detrimental to my ongoing success; it's the kind of self-sabotage that has had me fail in the past. Instead, allowing myself the occasional treat is far better for me from a psychological point of view, than depriving myself altogether.

In the words of Matt O'Neill from Metabolic Jumpstart, if you crave something which is not part of the healthy food choices you know are good for you, simply "get your fix, not your fill."

So, have a square of that dark chocolate... don't gorge on it.

My catch up coaching calls with Matt are a constant source of inspiration - he is interested in where I have failed as much as what has succeeded for me. From this, we dissect and discuss and Matt offers up viable, and easy to follow suggestions.

For example, with only weeks to go, Matt has sent me a calendar for the month of September so I can properly chart what's coming up (weddings, parties, anything) so it doesn't threaten to put me off course. It has worked well - if I know an event is happening and there might be cake, I can factor that in, and allow myself that treat, knowing I won't pay attention to my sweet tooth at other times during the week.

Matt has sent me some handy PDFs on why weight loss plateaus happen (reduced metabolic rate, undereating, overeating...) and seven ways to plateau (reassess your energy intake, write it all down), so I can understand them better and not feel deflated by them.

At the gym, my personal trainer Hayley contiues to, well, whip my butt into shape.

We are talking high impact circut training, more boxing, an introduction to the Stairmaster bike (yikes, it's hard work but strangely addictive), and lots of short bursts of high intensity exercise. After each bi-weekly session with Hayley (I go to the gym the other three weekdays and work out by myself) I feel happy to add some extra time on the bike or the treadmill.

I notice a definite increase in people at the gym of late, too. With the season of spring imminent, more body-consious folk are now out getting fit, and that means more sessions at the gym. It's encouraging to see.

Appearance-wise, my clothes are looser, jeans fit better, and it's fun getting dressed up again. I know I still have a substantial way to go on the weight/cm loss front, but the begininngs are positive and visible, and my confidence is climbing, and that's what's important.

How are you going on your weight loss journey? Feel free to commnent below!

Oh, and my fab 'after' shots are imminent... I won't lie, it's kinda my motivator to keep striving to looking amazing.

Project 90: My Fit n Fast Journey - Report Three

So, here we are... report three of my Fit n Fast 'Project 90' program. (Here is part one and part two which gives an intro and updates on my journey).

I am six weeks in and happy to report I am down to 4kg of actual weight loss.

While it's only another 400g of weight loss since my last report (the weight loss plateau is common, my nutritionist Matt O'Neill tells me, and can happen at any time during the weight loss journey), I KNOW I have lost some serious centremetres off every area of my body (sadly, also... my fabulous boobs. But that's okay! I can safely assume some of that was because I was not my goal weight. Plus, all women know it's the FIRST place you lose it).

I will give you a centremetre-whittling report in the next instalment: my trainer Hayley is due to assess me at the gym next week.

And so, what's been happening so far?

Well, the emotional toll of life events threaten to derail again, but I continue to firmly recognise that my daily Fit n Fast visits are a consistent respite for me. No matter that I spend half an hour (or more) sweating and huffing and puffing: it's my time to feel like I have acheived something for me, taken time out to work on my body shape, my health, and my mental stability. It is utterly 'selfish' in mummy-world, but seasoned, balanced mums know this kind of respite is essential. I am not kidding. I will continue this long after my official reporting is over, as the benefits are so huge, in every way.

Anyone I speak to - especially mums, and close friends who know how much I have on my plate - agrees that making that short trek to the gym is my little godsend right now. It's their's too.

My weekly nutritional catch up phone calls with Matt O'Neill from Metabolic Jumpstart continue to be inspirational and laden with 'fat-free' tips!

One of the cornerstones of Matt's program is the concept of 'exchanges'.

I thought it best that he explain exactly what that means:

On a Metabolic Jumpstart diet plan, the amounts of essential foods (vegetables, fruit, dairy, protein, healthy oils and starches) are matched for the metabolic profile and desired results of each individual. To ensure both the best match and flexibility, specific amounts called 'Exchanges' are used. For example, 1 Fruit Exchange equals 300kJ, which equates to 1 medium banana, 1.5 tablspoons sultanas or 22 grapes. As long as you eat the target number of 'Exchanges' prescribed for each food group, your diet plan is on target and you don’t have to work out any kilojoules," says Matt O'Neill.

It really is that easy, folks. I have a chart on my fridge and I follow it. I really like that I am guided by something specific. It cuts out the confusion.

With one week sans my trainer Hayley, I pushed myself super hard: she set some goals and challenges for me and I smashed them each time: beating my 'personal best' on the rowing machine every time, for example.

I went a harder on the treadmill, too... the incline function is now my new best friend. I find that popping in the headphones is a brill distraction. Hayley gave me a sneaky tip to try next week: cover the monitor with your hand towel so you don't see the calories burned, or time left, until the very end. I will try this on the ol' Stairmaster next week.

Now that Hayley is back she has trained me hard this week. I was introduced to boxing and have taken to it immediately. Hayley is pleased with how I can execute a mean upper cut and jab, and shows me the best way to have this kinda exercise work for me, to give a surprisingly good cardio workout. It's all about the core, people! (This is why I am loving having Hayley by my side... It would not be possible to maximise my workout time without her).

So, I'll see you back here in two weeks! Tell me about your journey so far... I am noticing more people at my Fit n Fast gym (it's never too crowded, though... have you seen how much equipment these guys have!), as they come to the realisation summer is around the corner.

As I said to Hayley this week... "Hayley, my 'after' photos need to look a-mazing! I want to work super hard. Boy, did she respond. Butt. Kicked. Again.

Let's do this!

And here I am working out with Hayley... gosh, I can see the changes from these shots - taken in my first week - already!