Workout Wednesday

"Pool HIIT Workout"

Firstly how sexy are a swimming cap & goggles!?!?!

In the theme of my Ocean Swim last Sunday I thought Id share a little workout I did one morning when we were away down south for the Australia Day Long Weekend.  Don’t be deterred if you don’t wish to swim, you can sub the swim for a 100m sprint, 40 seconds of skipping or whatever cardio option you choose.  My heart rate was up on this one - tougher than you may think!

I warmed up with an easy 1 km run followed by 10 rounds of the following:

50m sprint swim (or 100m sprint run)

5 Walkouts + Pushup (knees or toes)

10 burpees

20 Air squats

The Walkouts could be substituted for a Wall Pushup and the Burpees can be done off a step with the option of stepping out and back in rather than jumping. 

Enjooooy!!!

Jess xxx

 

Oops I did it again 🙊 #weekendgroceryfeels #alwayseatbeforegroceryshopping #nutriontip 😝 . Jess ✌🏼 . . . . #stellarperformance #fitmums #fitchicks #fitnessmeme #fitnessmotivation #fitspo #fitnesscommunity If there is one thing I love in summer, it’s a BBQ! 🤤 But when a BBQ has a Mexican twist, well that is a double thumbs up for me 👍👍 . Check it out! 👇🏻👇🏻 . Chicken Fajita kebabs - Serves 5-6 . 🔸2 tsp lime zest 🔸3 Tbs lime juice 🔸3 Tbs fresh orange juice 🔸3 Tbs EVOO 🔸3 cloves crushed garlic 🔸1 Tsp rapadura sugar (optional) 🔸2 Tsp chilli powder 🔸2 tsp ground cumin 🔸2 Tsp minced canned chipotle pepper 🔸3 Tbs coriander 🔸¾ Tsp pepper 🔸800g boneless chicken breast diced into 2cm cubes 🔸1 large brown onion diced into chunks 🔸3 capsicums (1 of each colour green/red/yellow) cored and diced into 2 cm pieces . . Method 📜 . 1️⃣ Dice chicken, onion, capsicum into 2 cm pieces and set aside . 2️⃣ Mix all remaining ingredients into a bowl and stir to combine . 3️⃣ Add chicken and massage through the marinade. Leave to marinate for at least 1 hour or overnight . 4️⃣Layer chicken pieces, onion and capsicum along a wooden or metal skewer (pre soak wooden skewers in water so they don’t burn) . 5️⃣ Cook on the BBQ until chicken is cooked through . 6️⃣ Serve with extra coriander, lime and guacamole. . Repost - @cookingclassy and @mealplans Enjoy 😉 . Dani Xx . . . . #mexican #bbq #fuelfriday #chicken #fajita #entertain #ilovemexicanfood #guacamole #cleaneating #nutrition #mealideas #bbqlovers #stellarperformance #innerwestmums #easymeals Thought for Thursday! . 💁🏼‍♀️ Some people only talk to you in their free time, while others free their time to talk to you! Value those people and make time for them 👭👫👬👭 . Feeling like you belong is a strong and inevitable feeling that exists in human nature yet so many of us feel completely alone today! One of our most basic needs as human species is NOT being met. Sadly as a consequence, depression is on the rise 😩 . Now more than ever, society needs real human connection! Face to face connection 😀 . Not an email, text, Facebook or Instagram message. It doesn’t count 🙅🏼‍♀️ Social media is a funny thing. We live in a world where everyone is connected, but no one is truely connected anymore 😢 . If you can be anything in this world, be a good friend to those who mean most to you. Never be too busy for them. Always make time 😍 . Spend quality time with those you love and value, make memories to laugh about together when you get old! This is life, this is real living 🙏 . I urge you to pick up the phone and call a loved one for a chat or simply drop in for a cup of tea over the next few days ☕️ You will absolutely make their day! I promise!👍 . Dani Xx . . . . #mentalheath #postnatalmums #postnataldepression #anxiety #depression #loneliness #humanconnection #callalovedone #areyouok #meaningfulrelationships #createchange #support #stellarperformance #innerwestmums
🙄🤦🏻‍♀️ Damn it 😂 . Jess ✌🏼 . . #mumhumour #mumlife #fitmum #stellarperformance #mummeme #funnyquotes On your marks, get set GO!! Heading into the week reminding ourselves to push harder than yesterday if we want a different tomorrow 🙌🏼 . Happy Magical Monday beauties ✨🌈 . Jess ✌🏼 . Photo Credit : Renee Pinto . . . #stellarperformance #mondaymotivation #groupfitness #outdoorfitness #innerwestmums #innerwestsydney #fitnessmotivation #fitspo #fitness #fitnesscommunity #fitchicks #fitmums 😢 We will remember them x . . . . . #lestweforget🌹 #wewillrememberthem #thankyousoldiers #rememberanceday2018 #stellarperformance Bottoms up and cheers to the weekend beauties 🥂🙌🏼💃🏻Time to let loose and drink some.....Kombucha 🤣✌🏼 . #kombucha #drinkofchoice #bigweekend #stellarperformance #weekendvibes ROASTED FENNEL, ASPARAGUS & SALMON 🤤 . Anyone else a lover of Roasted Fennel?? Being a good source of dietary fiber, Vitamin C and of course tasting delicious, if you don’t currently use it I highly recommend adding it in to your repertoire 👌🏼 . Thanks to #sydneymarkets for this scrumptious Salmon dish featuring Fennel! . Ingredients: ¼ cup extra virgin olive oil 1 garlic clove, crushed 2 tbs lemon juice 2 x 175g thick Atlantic salmon fillets (skin-on), pin-boned 2 small fennel bulbs, cut lengthways in 2cm-thick wedges, reserve fronds 1 lemon, quartered lengthways 1 large bunch thick-stemmed asparagus*, trimmed and base of stems peeled 1/3 cup Kalamata olives Aioli and lemon wedges, to serve *You’ll need about 12 thick stems of asparagus. . Method: 1. Preheat oven to 200°C/180°C fan-forced. Combine oil, garlic and lemon juice in a bowl. Season with sea salt and pepper. Brush salmon with half of the oil mixture. 2. Place fennel, fennel fronds and lemon in a large baking pan lined with baking paper. Drizzle with remaining oil mixture. Toss to combine. Roast, turning once, for 20-25 minutes until almost tender. 3. Remove from oven, add asparagus and salmon, flesh-side up to the pan. Roast for 12-15 minutes or until salmon is just cooked through. Serve with aioli and lemon wedges. . Prep 15 mins. Cook 35 mins. Serves 4. . Jess ✌🏼 . . . . #fuelfriday #stellarperformance #healthy #nutritious #delicious #nomnomnom #dinnerideas #recipeideas #familyfriendly #mealideas 💁🏼‍♀️ Attention Inner West Mums – What do you really want for Christmas?? 🤔 . Diamonds? perfume? clothes? makeup? Shoes? 💍👗💄👠😬🙅🏼‍♀️ . 💁🏼‍♀️ Time out on a tropical island to relax, shop, eat amazing food, swim, read a book and even do a workout without interruption? 🙋🏼‍♀️ Now we are talking right? 👏 . How many times a year to you say to yourself “I really need some time out”? I’m guessing quite a few 😩 . But saying and actually doing are 2 different things 😳 . Let me promise you this! Self-love is NOT selfish 😍 . You should not feel guilty about needing these things! You are in fact, only human. As a busy mum you generally put everyone else’s needs before your own 🙁 You can’t pour from an empty cup right? . If a 7-day retreat in Bali is calling you, make it happen. Rally the family together to help with the kids. Call in the favours from your loved ones! 👫👭👫 . Trust me when I tell you that on your return you will feel like a new woman, be ready to tackle the year ahead, laugh more and truly feel happier 💃🏼😀 . I know this because I was once where you are now and going on a retreat was one of the best things, I have ever invested in. Hence why we now coordinate these amazing retreats – just for you 😘 . Stellar has got it covered! All you need to do is book your flight and we do the rest for you. . Reserve your spot before Christmas and SAVE! Only 6 spots left 🙈 . For more info head to http://www.stellarperformance.com.au/bali-retreat/ . If you are keen to book asap call us on 0408 865 545 or email dani@stellarperformance.com.au . Don’t suffer from FOMO (fear of missing out), join us! Your body and mind will be thankful for investing the time in YOU 💕 . Dani & Jess xx . #baliretreat #womensfitnessretreats #yoga #pilates #cycling #innerwestmums #stellarperformance #christmasgiftideasformum #mumsneedtimeout #rest #rejuvenation #massage #seminyak #canggubali #thoughtforthursday
“If you take care of your body, it will take care of you” 🙌🏼✨💕 . Jess ✌🏼 . Photo Credit : Renee Pinto . . . . #stellarperformance #groupfitness #outdoorfitness #innerwestmums #innerwestsydney #fitnessmotivation #fitspo #fitness #fitnesscommunity #fitchicks #fitmums Ha ha 😂 love this . Which one are you? 1 or 2? I am definitely number 1 . Via @kaydenhines . Dani Xx . . . #motivationmonday #snoozebutton #getupandmove #stellarperformance #mondayitis #inspiration #motivationmonday #gettalking #innerwestmums Not sure what I was actually saying here but let’s go with.... . 💁🏻‍♀️🗯 “Tell that negative committee that meets inside your head to sit down and shut the hell up” 🙌🏼 . Don’t let the negative chatter in your head get in the way of what you can achieve✌🏼 . Photo Credit : Renee Pinto . . . #stellarperformance #fitnesscommunity #fitmums #fitchicks #innerwestmums #groupfitness #outdoorfitness #innerwestsydney #fitmums #womenshealth Finding it hard to drink 2-3L water a day? 💦 . 🤔💡 Stay hydrated with these water recipes! Inspired by The Flavour Bible and culinary hill these fruit and herb combinations will encourage you to drink more water 🙌 . For All Options: 💧5 cups water 💧1 cup ice cubes optional. . . For Strawberry, Basil and Lemon 🍓🍋 🔺1/2 cup strawberries stemmed and sliced, fresh or frozen 🔺 5 large basil leaves torn 🔺 1 lemon thinly sliced . . For Honeydew, Cucumber, and Mint 🥒🍃 🔺1/2 cup honeydew cubes 🔺 1 cucumber thinly sliced 🔺10 fresh mint leaves torn . Pineapple, Coconut, and Lime 🥥 🔺 1 cup pineapple chunks, fresh or frozen 🔺 1 cup coconut chunks, fresh or frozen 🔺 1 lime thinly sliced . . Mango, Raspberry, and Ginger 🍑🍇 🔺1 mango peeled and cubed 🔺1/2 punnet raspberries 🔺 1 (2cm) piece ginger peeled and thinly sliced · Blackberries, Orange, and Ginger 🍇🍊 🔺 1/2 punnet blackberries 🔺 1 orange thinly sliced 🔺 1 (2cm) piece ginger peeled and thinly sliced . . Instructions 📕 . 🥤 In a large pitcher, place the desired combination of fruit or herbs. Add ice and fill container with water. Add additional fruit or herbs to garnish, if desired. . Stay hydrated Sydney! It’s going to be a hot summer ☀️🔥 . Dani Xx . #hydration #infusedwater #upyourwaterintake #fuelfriday #stellarperformance #innerwestmums #ditchthesoftdrinks #drinkwater #makewaterinteresting #innerwestsydney #repost #theflavourbible 💁🏼‍♀️ Join the movement - claim your free 7 day trial with Stellar Performance today 👭👭 . 👉link in bio . ✅ Select desired class on the schedule ✅ Sign up ✅ Create account ✅ Select "free 7 day pass" ✅ Book as many classes as you like for the next 7 days 🤗 . AT STELLAR PERFORMANCE WE ARE ABOUT FITNESS THAT FITS YOUR LIFE 🙌👶🏻👫👩‍👧‍👦👨‍👩‍👧‍👦 . 💁🏼‍♀️ If you want accountability, support, inspiration, motivation, community, tools, education and an energised life, you've found it! . We simply can't wait to get you started 💪 As the saying goes “together everyone achieves more” 😘 . Dani & Jess . Photo credit - Renee Pinto capturing women supporting women 📷 . . . #freetrial #bereadyforsummer #womensfitnessgroups #postnatalfitness #bodyafterbaby #stellarperformance #innerwestmums #community #support #accountability 🧛‍♀️🧟‍♀️HAPPY HALLOWEEN🧛‍♀️🧟‍♀️ . I had so much fun with the 6am Bootcamp crew this morning - we did a little (or not so little) Trick or Treat trail run through the streets of Annandale 🏃🏻‍♀️checking out all the spookily decorated houses 🏠 with a few workout challenges along the way! Check out the workout and videos in our story! . God I love a theme to make all that fitness even more FUN! Way to go girls, you killed it 🔪 . I will see some of you out and about again tonight no doubt with the little ones 😉 . Jess ✌🏼 . . . #halloween #happyhalloween #anyexcusetodressup #bootcamp #runcamp #stellarperformance #annandale #haberfield #leichhardt #rozelle #lilyfield #innerwestmums #innerwestsydney #trickortreat #workoutwednesday 😬🤭 A reminder to myself and to anyone else who might need it (I’ve got your back 😉). Jess ✌🏼 . #therighttimeisnow #realtalk #someonehastosayit #bestrongerthanyourexcuses #stellarperformance #fitnesscommunity #fitmums #fitchicks #innerwestmums See your health as an investment and not as an expense 🙌🏼 . Invest in your health 🏋🏽‍♀️ Invest in your mind 🧘🏻‍♀️ Invest in yourself 👩🏻 . Happy Magic Monday Beauties 💕💫🌈 . Jess ✌🏼 . . Photo Credit : Renee Pinto . . #stellarperformance #fitnesscommunity #fitmums #fitchicks #innerwestmums #groupfitness #outdoorfitness #innerwestsydney #fitmums #womenshealth Love this 🙌 So on point 👌🏻 . Dani Xx . . #marylinmonroe #onpoint #liveyourlifethewayyouwant #bekindtooneanother #havefun#adventuretime #innerwestmums #stellarperformance

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