Week 1 down

Ok, so week 1 of my journey probably wasn’t amazing. I wasn’t as organised as I would have liked to have been. Still trying to find that balance and flow of now being a mum of 2. But I am feeling really good being 3 weeks postnal. I hAve found that even though I am not getting as much sleep as I’d like I actually have a great amount of energy. I am itching to get into that gym or lift some weights and get that adrenaline going from some disgusting metcon 😂. 

 

So compared to last week there isn’t a huge difference physically. A few cm here and there which is cool. But on the inside I am feeling great and positive. Which is super important to me as I was in a super bad place when I had my first son. With post natal depression and anxiety. This time I am in a completely different mindframe. Sure, I still have some moments where anxiety gets the better. But who doesn’t!  

i am really excited about my new journey and can’t wait to share it with you all. 

Some awesome things are happening.

WATCH THIS SPACE!!  

 

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Left- 2 weeks post natal 

Right- 3 weeks post natal  

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W- 108cm

H- 124cm

B- 112cm

LA- 27cm RA- 27cm

LT- 60cm RT-60cm

Love, Shaylie x

I’m back! Post-natal Journey.

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So those who may not know, I recently had a baby boy who is now 10 days old. His name is Byron and his AMAZING. I am now the Mumma bear of 2 beautiful perfect little wildlings.

The proudest big brother. 

The proudest big brother. 

For the entire time of my pregnancy my life was literally on hold. No training, no social life. I literally took my son to school and then would sleep and vomit all day most days. Many dark days were had.

Considering before getting pregnant with Byron I was in a pretty good place health wise. Yet, I had so many health issues with pregnancy. I was really confused as to why I got so sick. What was it that I was doing/did wrong. Why me? Early on I was diagnosed with Hyperemesis Gravidarum which is basically a fancy word for severe morning sickness. I would vomit up to 10-15 times a day sometimes (yep, not kidding). This lasted right until the end. I even vomited the morning I was induced to have Byron and once again in labour. I lost a lot of weight and was very close to being malnourished. I was then diagnosed with gestational diabetes which resulted in me having to take medication and then be insulin dependent. Along with Gestational Hypertension (high blood pressure) and some intense depression from being so unwell. With all these health issues, this resulted in me being Induced at 37 weeks. Which in hindsight was a blessing. I was ready and so was Byron.

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I couldn’t believe how shit I felt, I resented being pregnant. I resented my partner. I resented having to get up and still parent my oldest boy. It was horrible. I was so scared I wasn’t going to bond with Byron because in my eyes he was the reason I was so unwell and not a active parent in my other sons life. Now that Byron is here, I am so so in love and can’t even believe those thoughts even crossed my mind.he is the perfect addition to our family and now we are complete. It just goes to show how mentally challenging this pregnancy was for not only myself but my loved ones who had to deal with my moods and daily meltdowns. But I believe I was given these lessons for a reason. I was given Byron for a reason. Despite the negatives, this was meant to happen exactly how it did.

  Now, that I’m in the post natal stage, I am itching to get back to training and getting my nutrition on track. Despite losing so much weight I did gain some back towards the end and my body needs some work. It needs love, attention and some serious nutrition. I am going to blog my progress not only to keep myself accountable, but to show others that just because you’re a Mumma it doesn’t mean you can’t be a bad ass and look after your body and train like a beast if you so desire.

I have not yet been 100% cleared for intense exercise yet as I’m only 10 days post natal. But I will be starting my nutrition straight away, logging my macros and following a plan that is tailored to me and while breastfeeding. I will start some very light/gentle training to ease my body back into moving the way it used to. Once I am clear for training I will ease back into my weight lifting and Crossfit but will be incorporating a lot more yoga and mindful exercises too.

I would love for you to follow my journey and allow me to show you what I can do. And hope that in some way I can help others as well.

I am trying to avoid the scales. And using measurements and photos to see progress. As a weight lifter I find scales to be my enemy. But they are a good starting point to see where you are at.

Please follow my journey and let me know if there is anything you’d love to see/learn/hear more of.

Now to dig out my nanos! 🙌

Shaylie x

My current measurements  

   Bust  - 111cm

Waist-   108cm 

Hips- 127cm 

Thigh- L 64cm R 63cm 

Arms- L 28cm R 26cm  

Height- 168cm  

Weight: to be added 

8 days post baby.  

8 days post baby.  

When you have lost your MOJO

Yep! we all get it, trying to stay motivated to exercise is super hard. Keeping a clean and balanced diet is even harder. Sometimes life takes over, work, kids get sick, social events, we get sick. The list is endless. One thing I have learnt in my journey though, is that if I don't workout and eat well my whole world crashes. I become very difficult to be around, moody, snappy, lethargic and just BLAH. 

Exercise has so many benefits other than the physical ones like looking good naked and hitting those PB's (Although these are great!). Some of us workout because it is our therapy. It is so important that we take time out for ourselves and look after US. If we can't look after ourselves, how do we live? How to we look after our kids? do well in our careers? be a good wife or husband? 

Exercising for just 30 minutes a day can make everything just that much better. Going for a walk, hitting a class up at your local gym, bike rides. There are so many amazing ways to move your body. 

Some of my favorites are 

Here are some little tricks to get your BUTT into gear.....

  • 1. CHANGE YOUR PERSPECTIVE

    Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think.

  • 2. SET A GOAL

    There’s nothing more motivating than hitting a goal. Why not register for a fun run. That first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day.

  • 3. SCHEDULE A REGULAR WORKOUT TIME

    Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day to be good to your body.

  • 4. THINK FUN AND VARIETY

    By nature, humans need change and variety to stay motivated. We also need to have fun — even while we’re working hard. Do both!

  • 5. REACH OUT TO OTHERS FOR SUPPORT

Even running after your kids at the park is a great way to keep moving and also have fun. If you need some help to motivate you to keep moving HIT ME UP. I can help you with some ideas on how to get a routine and get your body moving again. 

 

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Effective approach to fitness

This may or may not ruffle a few feathers. But hey...a little exchange of opinions never hurt any body right?

Throughout the world the "typical" workout consist of isolated movements and long areobic sessions. In the community of fitness from trainers to magazines it has made the public believe that lateral raises, leg extensions, bicep curls, sit ups and 40 minutes on the stationary bike or treadmill is going to lead to some amazing fitness. Now don't get me wrong! There is a place for these workouts. But wouldn't it be great to be functional with out fitness. Why not try compound movements and shorter-high intensity cardiovascular sessions. Replace the lateral raise with a push press, leg extension for squats, bicep curls for pull ups. 

Why?

Functional movements and high intensity workouts are so much more effective. Although this may seem like my opinion (and i guess it kind of is) but this is a pretty solid fact. 

The biggest reason for compound movements is the fat burning potential. To lose weight you need a calorie deficit diet which can only occur with compound exercises. Because you are preforming movements that include a large amount of muscle groups this allows a greater potential burn more calories. And a bonus...you continue to burn fat up to an hour or more after your compound exercise workout. 

Compound exercises are more functional than isolation exercises. They closely mimic our everyday movements. Just think, look at the squat and over head press. You squat down to pick up a box; you press an object overhead high on a shelf. The increased strength, coordination and muscular endurance you gain from doing compound movements will transfer to most daily situations.

If you need some help educating yourself what is right for you and want to know more on functional fitness, send me a MESSAGE. I would love to chat with you. 

Shaylie x

Have a read of a few these links for some more info.  

 http://relentlessgains.com/compound-vs-isolation-exercises-which-is-best-for-mass/

 http://www.repscience.net/compound-vs-isolation-exercises- 

 

Women Lift Too

Ladies, listen up! It's ok to lift weights and be a bad ass. There are so many benefits to lifting weights...

Lifting weights won't get you "bulky" or turn you into some kind of she-hulk. But you will gain confidence, self-esteem and a be a bad ass.

WHY IS IT SO IMPORTANT TO BE STRONG?

Metabolism and muscles: First, and perhaps most logical, is the effect that lifting weights has on fat loss. The more muscle a woman has, the more calories she will burn when at rest. Therefore, to put it simply, muscles speed up your metabolism, resulting in more effective fat loss.

Bone health: Many studies have shown that lifting weights regularly can increase bone density. Those of us in our 20s and 30s may not think about this often, but someday you will. And I doubt you will regret that you lifted weights and cared for your bone density before you even knew you needed to?

Independence: Being strong just makes life that bit easier. You know that furniture you need moved? Well, now you don't need a man to do it. You can do it yourself. How about those 15 bags of shopping in the car? One trip from the car to home. YOU GOT THIS, GIRL.

Confidence: Strong women exude a confidence that is mesmerising. I really believe that this comes from the knowledge that you can accomplish pretty impressive shit at the gym. When you realise your outer strength, you can tap into your inner strength, and that begins to radiate. Confidence is a very attractive quality, and that confidence starts to leak into every other aspect of life.

GIRL, YOU WON'T GET BULKY. HERE'S WHY.

Hormones: Most women simply do not possess the level of testosterone necessary to support a bulky physique. Therefore, any woman who does have a massively muscular physique is likely on a very strict and specific training program to support this level of physique. While we all have different genetics, and some of us are prone to having more muscle density than others (me being one of these women), as a general rule you have to train for the bulk to get the bulk.

Training model: Along those same lines as genetics, the way you train will play a significant role in determining how your body develops. Hypertrophy (increased bulk) is not as easy as you might think, and most bodybuilders/weight lifters work incredibly hard to make sure their training program supports maximum muscle growth in as short a time span as possible.

 

So basically, don't be afraid to get off that treadmill and lift some weights. You can lift and still have a body that YOU are comfortable with.

 

Strong women are empowering and we need to empower and motivate each other!

Grab a friend and get lifting! 

Contact me if you need any guidance.

  

Now What....

I am sitting in the airport on the Gold Coast waiting to get home. Back to reality and the stresses of life. Where have I been, you ask! I have been on a Wild Women's crossfit retreat in Byron Bay. Where we ate clean foods, trained our asses off, mediated, morning ocean swims and learning how to self love. What a journey it is to throw a bunch of women who half of us had never met and what the wildness unfold. 

I have never been comfortable in big social situations and allowing myself to be open. But this was different. Every single one of us connected in one way or another. Every single one of us had some kind of inner battle. The support, love, understanding, connections and the laughs. 

This trip allowed me to see the potential I really do have to be a great;

• Crossfitter

• Personal Trainer  

• Nutritionist  

• Mother

• Partner  

• Daughter  

• Sister  

•  Friend 

To the the best version of me. So shine. Be bad ass. I know see, nothing is impossible for me to do. 

The past six days where beautiful and the friendships I have made I will keep forever.  

We are a bunch of bad ass wild women. 💟