Workout Wednesday

“GET LIT WITH HIIT” 🔥

This 30-20-10 high intensity interval style running workout is super straight forward and perfect to increase fitness, burn fat and of course my number 1 pre-requisite, it’s FUN 💃🏻

A:
5 min warm up @ relaxed pace

REST 2 MIN

B:
🔥30 sec @ moderate pace
🔥🔥20 sec @ hard pace
🔥🔥🔥10 sec @ sprint
x 6 ROUNDS

REST 2 MIN

REPEAT B 1-2 more times

C:
5 min cool down @ relaxed pace/walk

🔥= Could maintain for a long distance and talking is easy
🔥🔥= Challenging to maintain for 5 min and difficult to talk
🔥🔥🔥= Unable to talk and unable to maintain for more than 30 seconds

Jess ✌🏼

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Only got a small space to work out in? No problems....Give this super simple sweaty workout a crack 👇🏼👇🏼👇🏼 It took me about 20 min to complete - let me know how you go 😉 Complete: 200 skips or 100 Double Unders 20 burpees 20 squats 180 skips or 90 Double Unders 18 burpees 18 squats Continue reducing the skips by 20 or if you are doing Double Unders reduce by 10 and the burpees and air squats by 2 until you reach.. 20 skips or 10 Double Unders 2 burpee 2 squats Yewwwwwwwww! All the fun! All the fitness! Jess ✌🏼 #workoutwednesday #bodyweightworkout #workoutideas #exercise #fitness #fitmums #fitchicks #funfitness #groupfitness #exerciseideas #fitnesscommunity #fitnessmotivation #stellarperformance We are looking for a passionate, enthusiastic and reliable outdoor group instructor to join our team. Someone who wants to work within an amazing female community, loves to have fun and enjoys a laugh 😉 . Currently we require an instructor for a Tuesday 6am Boxing class in Annandale however there is the possibility of other classes as well. . Our classes (HIIT, Bootcamp, XTrainer, Boxing) run early morning 545am or 6am and 915 or 930am and are located in Glebe, Annandale, Leichhardt, Haberfield areas. . If this sounds like something you are interested in DM us so we can chat or if you know someone that ticks these boxes, please tag them below. . Jess, Dani & the Stellar Team ✌🏼 . . . . . #wearehiring #groupfitness #outdoorfitness #stellarperformance #recruitment #jobvacancy #fitnessinstructor #innerwestsydney #innerwestmums #fitchicks #fitmums Be where your feet are...🧠👉🏼🦶🏼= 😊 . . In a world that demands more and more of our attention it really is so important that we take steps to make the here and now a priority. I don’t know about you but I find that moments feel like they just slip away from us because we are too concerned with the past, future and what everyone else is doing. . I’m trying to make a few small shifts to be more present starting with practicing mindfulness for 10 minutes each morning when I wake up for one week. Definitely not something I am comfortable with hey let’s give it a go and see where it takes me 😉 . Has anyone else done something similar and found it beneficial? Or maybe you have some other suggestions for me? Please comment below 🙏🏼 . Jess ✌🏼 . . . . #mindfulness #meditation #guidedmeditation #stellarperformance #motivationmonday #fitchicks #fitmums #fitnesscommunity Soaking up the last few weeks off summer! 🤗☀️👙🏖 . Summer is by far my favourite season of the year! I for one will be sad to see the end of this season 😩 . What about you? Will you be sad or glad? What is your favourite season? ☀️🍂❄️🌸 . Dani Xx . #ilovesydney #summerrocks #seafolly #familytime #bondibeach #stellarperformance #beachlife Yep, that’s me over here 🙋🏻‍♀️🙈😆 . Jess ✌🏼 . . . . . #funnymeme #mumlife #stellarperformance #adulting #innerwestmums #fitchicks #fitmums My version of A Creamy Ranch Dressing 👇🏼 . Other than maybe some mashed Avocado, hummus or basic Olive Oil + squeeze of lemon I never used to add dressing to my meals. I kind of just felt that they were enough without it and I hated the thought of my meal being coated and weighed down with a sauce I didn’t know the ingredients for. . I’ve realized lately though that I can take my already incredibly delicious and nutritious meals to a whole new level by adding on more adventurous yet still super simple homemade dressings like this Cashew based one. . Ingredients: 1/2 cup (120ml) water 1/2 cup (120ml) extra-virgin olive oil 1/2 cup raw unsalted cashews, soaked and drained 3 tablespoons fresh lemon juice 2 cloves minced garlic 1/2 teaspoon Himalayan Pink Sea Salt . Method: 1. Soak cashews in water for approx. 4 hours at room temp or in the fridge overnight. 2. Blend all ingredients in your food processor/blender to make a creamy sauce. Taste test and add in any additional Salt or Lemon as desired. 3. Serve on your meal or you could also just use it as a dipping sauce with some delicious seeded crackers! . You can change this dressing up by adding additional ingredients eg: Parsley, Chilli, Smoked Paprika or Nutritional Yeast to make it cheesy! . Store in a jar for up to 4 days in your fridge or freeze portions of it. . Yewwwwwwwww! This seriously is the goods! Give it a crack and add it to your next meal…Id love to hear how you like it! . Jess ✌🏼 . . . . . . #fuelfriday #stellarperformance #ranchdressing #cashews #cashewdressing #healthyeating #recipeideas #dairyfree #glutenfree 👉 Do you need to improve your core strength? 👉 Are you consistently getting injured or suffer from back pain? 👉 Are you living a sedentary lifestyle and need to start moving your body? 👉 Have you recently had a baby? . If you answered yes to any of the above, then Stellar Pilates is just what you need! 🙌 . Come and join us every Tuesday night at 6.30pm in Haberfield 👭👭👭 . Buy your 10 pack on our website under schedule/bookings. Link in bio . 💁🏼‍♀️ Here a just a few health benefits of Pilates . ✅ improved flexibility ✅ increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) ✅balanced muscular strength on both sides of your body ✅ enhanced muscular control of your back and limbs . 🤔 Why do Pilates with Stellar? . - We are trained in pre & post natal pilates 👏 - Our instructors focus on improving strength, length, stability and balance 🤗 - Our classes are tailored to women only 👭 . 💁🏼‍♀️ Hurry this offer is for a limited time only - Conditions apply 🔺New members only 🔺Class pack can only be used for Pilates on Tuesday nights 🔺Not to be used in conjunction with any other offers 🔺Purchase offer ends 28th February 2019 🔺Class pack validity 3 months from the date of purchase . Contact us info@stellarperformance.com.au . Dani, Jess and the Stellar team xx . . #flashsale #pilates #strength #coretraining #prenatal #postnatal #matpilates #innerwestmums #stellarperformance #stretch #fitnessforwomen Daily movement for you and your children 👩‍👦‍👦 . Today is workout Wednesday but it doesn't have to be Wednesday or even a workout to move your body and reap the benefits! 💪 You can incorporate incidental movement into everyday life for you and the family 👏😉 . Here are a few things I often do with my children if they haven't been active during the day through sport and other activities 👇🏻 . 1️⃣ Walking or weekend hiking! We are blessed with so many beautiful bush walks in Sydney as well as bays/beaches to walk along. Go exploring! 🧐 2️⃣ Go bike riding around the park/bay or to a destination 🚲 3️⃣ Have swimming races in your own or a local pool 🏊‍♀️ 4️⃣ Shoot hoops or play soccer/rugby/netball at your local park or court ⛹️‍♀️⛹🏻‍♂️ 5️⃣ Have a stretch session at home with the family 🧘🏻‍♀️ 6️⃣ Walk the dog (if you have one) of an evening after dinner with the family 🐕 . There is so much you can do. The list is endless so excuses should not be 🤣 . What do you like to do with your children to ensure they are getting enough physical activity in their day? 🤔 We would love to hear from you. I am always looking for fun things to do with my boys 🙌 . Dani xx . #incidentalexercise #beactive #movement #workoutmotivation #motivation #familytime #activelifestyle #stellarperformance #community #thinkoutsidethebox #commentbelow #innerwestmums #keepmoving #combatobesity Are you and your family practicing healthy lifestyle choices? 🍏⛹️‍♀️⚽️🏊‍♀️🥦 . I am currently studying nutrition/weight management and earlier this week I researched the statistics of overweight & obese children between the age of 2-17 👭👬 . I was horrified to discover that 1 in 4 children in Australia are either overweight or obese. While this may not be the case for our demo graphical area it is an alarming statistic for our nation 😱😔 . Our children learn from us each and every day so it's up to us to set the example and teach them about living a healthy lifestyle and what it means to have balance. Sadly ,in the same study it states that 2 out of 3 adults are also overweight or obese 😬 . As a society if we don't act now and start to make change in our immediate adult life the next generation (our children) will follow suit and their statistics will rise. Remember a child's lifelong habits stem from their childhood 👶🏻 . So what can we do now as a family to ensure the next generation are not a rising statistic of obesity 🤔 . 1️⃣ Talk about the importance of daily movement in the form of sport, walking, swimming etc. As a family do an evening walk together, bike riding or a game of netbal/soccer or basketball at your local courts or park ⛹️‍♀️ . 2️⃣ Teach them about everyday foods such as lean meats, fruit,veges, dairy, low GI carbohydrates and sometimes foods such as ice cream, chocolates, cakes, chips, biscuits, fast food chains 👌🏻 . 3️⃣ When a child says they are full, don't force them to eat all of their dinner 🙅🏼‍♀️ . 4️⃣ Serve appropriate portions of meat, carbohydrate and vegetables onto each plate and avoid second helpings 🍽 . 5️⃣ Always provide a healthy breakfast such as yoghurt/fruit, eggs/avocado, toast etc and avoid sugar loaded cereals 🍳🥑 . 6️⃣ Ask for their help to prepare dinner so they learn how to cook healthy food as they are more likely to try new things if they have been involved in the prep 😀 . These are just a few things I try to do with my children daily. If you have any other tips or daily rituals we would love to hear them below in the comments? 👇🏻 . As a community let's collaborate and teach/support each other. Lately Ive been lacking a bit of energy and suffering from bloating 😕 so to say that I am excited to be joining the girls on our Reboot starting on Monday is an understatement 🍓🥒🥑🍋🥦🙌🏼....ya’ll know I can’t say no to a challenge 😆 . Ive been giving thought to what I want to focus on through the Reboot and decided that my gut really needs some TLC. Anyone else feel me? . With this in mind over the next 40 days throughout the Reboot I’m making a commitment to take steps to improve my gut health and look forward to sharing what additional actions I take with the girls doing the reboot so they can benefit too ☺️ . Soooooo I just thought Id throw it out there on the off chance that you might be feeling like me and in need of a focus to kickstart some great habits I’d absolutely love for you to join us on the Reboot too 👭 . Send me a DM if you are keen beans and we will get you started or just register through the link in our bio. There are only 3 spots left (numbers are capped to ensure everyone gets the support that they need) and rego closes tomorrow so consider this a little kick up your 🍑 to sign up now 😉 . Rather than wishing you had of, take the step today and in 40 days we will be giving each other a high five and feeling fitter, healthier, leaner and more energised together 💫🌈😊 . Jess ✌🏼 . . . . . #stellarperformance #40dayreboot #cleanse #nutrition #innerwestmums #fitmum #innerwestsydney #groupfitness #outdoorfitness #bootcamp #exercise #healthy #support #fitnesscommunity #womensfitness #fitnessmotivation Oh wow! 😋 . Who doesn't love the combination of coconut & pineapple! It always makes me want to be kicking back on a tropical island somewhere when I have one! 👌🏻🌴👙 . Check out this amazing recipe by @cleanfoodcrush posted recently by @healthyfoodadvice 🙌 . It really makes life a lot easier if you prep your food and freeze it! Especially for those crazy mornings trying to get the kids off to school! . An absolute winner if you ask me! Give it a go! . Pina-Colada Green Smoothies 🍍🥥🌴 . Ingredients: . 🍍1 cup fresh pineapple chunks 🍌1 banana 🥬1 cup (or more) fresh baby spinach . 🥥1 cup unsweetened coconut milk or unsweetened almond/coconut milk 🔸1/4 cup ice cubes, optional 🔹A few drops of stevia, optional 🥤A scoop of vanilla protein powder 🍍Pineapple wedges, for garnish . Directions: . 👉Add ingredients to a ziplock, or reusable tupperware container which is desired over plastic unless you wash and reuse them 👉Be sure to make at least a weeks worth 👉Place in freezer 👉Pull one package out of the freezer, place in blender, and . Add: . 🥥1 cup unsweetened coconut milk or unsweetened almond/coconut milk 🔸1/4 cup ice cubes, optional 🔹A few drops of stevia, optional 🥤A scoop of vanilla protein powder 🍍Pineapple wedges, for garnish 👉Blend until desired consistency . Serves 2 👭 . Dani xx . #cleanfood #fuelfriday #foodprep #proteinsmoothies #stellarperformance #healthyfoodadvise #breakfastideas #pinacolada #mouthwateringdrinks #nutrition #mumslife 💁🏼‍♀️ Final days to register here for this amazing reboot program! get on board now and feel fabulous in just 40 days! 👯‍♀️ . With Just a few spots left, you will have to be quick 🏃‍♀️🏃‍♀️🏃‍♀️ . What's included and how much is it you ask? . 👉 $99 UPFRONT + $58 PER WEEK DIRECT DEBIT X 6 COMMENCING 11/02/19 (VALUED AT $890+) . What you get: . 👉 Unlimited Group Classes for 6 Weeks 👉1:1 Initial Assessment prior to the challenge and at 6 weeks with a Head Trainer + Check ins through the challenge to keep you accountable 👉 Closed Challenge Facebook access 👉 1 x Weekly Home Workout 👉 6 Week 4 Phase Nutrition E-Book + Recipe Book 👉 Stellar Singlet 👉 Diastasis Check and core exercises 👉 Goodie bag from INCLINE HEALTH in Leichhardt. Includes: Spikey Massage Ball and Hot/Cold Pack. First 10 people to register also receive a Long Foam roller! 👉 GUARANTEED RESULTS!!! . Need more info? 🤔 . Contact us info@stellarperformance.com.au . 💁🏼‍♀️ Beliebe that you can achieve and you are already halfway there! Theodore Roosevelt . Stellar has your back! Let’s do this 💪 . Dani, Jess and the Stellar team . . #newyearsresolution #fitness #health #goals #fitnesschallenge #40dayreboot #mumsfitness #postnatalfriendly #trainingforwomen #outdoortraining #register #finaldays #fitnesschallenge #nutritionplan Keeping in the theme of swimming 🏊🏻‍♀️💧 A few people have mentioned to me since my post on Monday that they’d love to do more swimming so I thought I’d share a straight forward swimming workout. If this is too much volume for you, just do one round of the warm up and make them 25m sprints if needed or reduce the number. On the other hand if you want something more challenging do 10 sets of the sprints 💃🏻 If anyone would like to come and do this with me one day, just holla and I’m keen beans 🤩 Jess ✌🏼 #swimming #swimmingworkout #hiit #workoutideas #fitness #fitnessmotivation #exercise #healthy #fitchicks #fitmums #innerwestmums #innerwestsydney #stellarperformance 🌏🦍🌱🦶🏼🐟 Over the last 6 months my family have made a commitment to make changes in our household and in our daily living so that we can reduce our carbon footprint and contribute to saving our planet. Previously I honestly thought I couldn’t make a difference so why even bother to do anything more than put my household recycling into the correct bin. If however we be the change we want to see in the world and create conversation we will inspire others to do the same 🙌🏼 . So...I wanted to share with you a few things that we are doing and I hoped you would share what you are doing in your household to give me and others some more ideas 😉 . 💡Ive realised that the best way to reduce waste is to not create it. Meal plan to avoid food wastage & when buying personal/household items only purchase what your really need. Everything you bring into your home will end up as landfill if it can’t be recycled. . 💡Reduce your consumption of animal products. Animal agriculture is one of the biggest contributors to climate change! . 💡 I haven’t tried this out at Coles/Woolies yet but our Deli at our local Supermart allows you to bring your own re-usable container when purchasing any items 👌🏼 . 💡Reusing items where possible. Wash out jars and use them to store things in or I’ve even started using them as a water bottle so I haven’t had to buy new ones. . 💡Avoid buying bottled water, say no to plastic straws and use reusable shopping bags. Keep in mind that “disposable” plastic products are anything but disposable and can take hundreds and hundreds of years to biodegrade, if at all. . 💡Avoid using a dryer where possible. We don’t actually own a dryer and although at times it can be inconvenient we do manage to dry everything on the line or on clothes horses inside. . 💡This week we are focusing on researching worm farms or a compost 👏🏼 By using one I reckon we can reduce our rubbish waste by over 70% AND we will reduce the number of bio-degradeable bags that we currently use in our bin 💃🏻🙌🏼 . So please 🙏🏼 comment below 👇🏼 and share with me what you are doing in your household and in particular if you have any tips on worm farms v compost Id love to hear them! . Jess ✌🏼 There’s not many things better than this... Achieving something you doubted you could and having your cheer squad there to celebrate 👩‍👩‍👧 #thebest . I managed to come up with what I thought to be about 10 very valid excuses as to why I wouldn’t do the 2km Cole Classic Ocean Swim yesterday. Turns out they weren’t actually valid 🙈 and I was just creating excuses because I was scared of failing as this was double the length of the longest ocean swim I’d ever done 😬 . So after giving myself a massive pep talk and a sleepless night of nightmares that featured these guys 👉🏼🦈 😬 I headed to Manly with my cheer squad yesterday and am proud to report I did 🏊🏻‍♀️🏁🏅 . If I’m honest with myself often I tend to be slightly conservative when I set goals and yes when I achieve them it’s an amazing feeling but doing this swim yesterday made me realise that it’s a completely different level of satisfaction that comes when you achieve something you thought was out of reach, something that truely scared you! #nomoremediocregoals . The moral of the story and my hot tip for your Monday....SET A GOAL THAT SCARES THE SH*T OUT OF YOU 😉✌🏼 . . . . #didntgeteatenbyashark #nomoremediocregoals #timetopushmylimits #whatsnext #motivationmonday #coleclassic #oceanswim #stellarperformance #swimming #xtraining #groupfitess #manly #innerwestmums #fitness #fitchicks #fitmums #cheersquad #motivation Love this 🙌 It’s so true! Lets start lifting each other higher! Always 😍 . Dani Xx . #lifteachotherup #bekindalways #love #compassion #everybodyneedsafriend #stellarperformance #womensupportingwomen Has it been long enough between my bowl spam posts? 🤔😬😂 . I’m sorry, but I can’t help myself, I just get so freaking excited about food in general and between you and me, my bowls have been pretty bloody amaze-balls lately 💃🏻🤩🤤 . These are a few from over the last week that I wanted to share in the hope that it provides even just one of you with some #inspo to get some good stuff on your plate or in this case in your bowl 😉 Oh and all of these are Gluten and Diary Free if that is something that floats your boat. . 🧐 Zoom in on the pic and check out whats in each of them to get a closer look but I pretty much just follow the steps I shared with you last month on how to make an incredibly delicious nutrient dense bowl...speaking of which did you give it a go? If not, I encourage you to have a read as it makes your bowl making adventure simple whilst ensuring a delicious outcome! . In the meantime, I’ve got a challenge for you 👇🏼 . . When you do your grocery shop over the weekend buy 1-2 new veggies that you haven’t bought before (or at least in a while) and add them to your next meal! We often get into the habit of buying the same ones which a) means you get bored of the taste of your meals b) your body isn’t getting a variety of nutrients from different foods. I have recently been adding in raw snap peas which I’m loving and yes I know these aren’t veggies but I’m obsessed with my new addition of a dollop of coconut yogurt and homemade Dahl 🙌🏼 Seriously I can't get enough of the stuff 🙊 . 📬 PM if you have any questions about any of the meals! Jess ✌🏼 . . . #fuelfriday #plantbasedliving #plantbaseddiet #nutrition #stellarperformance #groupfitness #outdoorfitness #fitchicks #healthy #fitmums #innerwestmums #innerwestsydney #fitnesscommunity

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