Not too long ago I spoke about the importance of getting active and how you can use your time at the park while your kids play to fit some training in.
This past weekend, Lizzay and I had the opportunity to spend time with some beautiful rainbow families, at a local park. Over the course of the morning, conversation turned to their desire to get more active.
We spoke about how the park can be the perfect place to fit in a little exercise. These mums all agreed with me. At the same time, they also expressed how they enjoyed being able to sit and have a chat, wishing there was a coffee van near by.
This got me thinking. Even though for me it seems simple to head outside and train, this group of mums showed me that even though they WANTED to get more active, they still didn’t seem to know HOW.
I get it. Making any type of change in your life can be confronting. Changing old habits that you are comfortable with is a very daunting thought. Especially when the change you are making is going to purposely put you in a state of discomfort for a period of time.
You really have to get used to the feeling of pushing yourself beyond what is easy. It takes time and commitment to sticking to feeling uncomfortable.
When I spoke about park training a few blogs ago, I included a basic program that I knew would be safe and easy for anymum (haha see what I did there??) to follow which you can read here. These ladies made me realise that this may have been a little too much for people who are new to exercise.
I spent a few days thinking, “how can I help them feel confident that they can start being more active TODAY??”
What I have come up with is far simpler than what I spoke about in my original blog. It may not be where everyone wants or needs to start, but it will definitely be a start.I realised that they used their park time to socialise and have a little time out from their day to connect with friends. If they went to the park and simply trained while their kids played, they would be losing something from their day that was rewarding for them.
When we are taking stuff away from ourselves for whatever reason it leaves us feeling as though we are missing out. When what we take away is a reward, it becomes even more challenging to maintain a new habit.
Instead of taking away the social aspect of their park adventure, I wanted to add to it.
My solution to this was instead of asking these parents to miss their catch up, why not keep it and add a walk in as well. Instead of sitting on that park bench while the kids played, hop up and walk a few laps around the park while they chatted. This may not eliminate that desire for a hot cup of coffee close by on those chilly days, but it would certainly help warm them up a little.
There is a reason why we are encouraged to reach 10,000 steps a day. Walking is such an underrated activity yet has HUGE implications on our health. If you had half an hour of walking to your day, while you are at the park you are going to start seeing some great changes to your physical and mental wellbeing and you don’t need to miss out on the latest gossip while you do it.
So why not give it a try. If starting with an all out training session at the park seems a bit too much, work your way up to it. When you can become more active with your friends as well, you will feel far more inclined to actually show up and do it. No one likes letting their training/walking buddies down.
If you would like to learn how you can become more active just ask us.
Online fitness coaching? The concept sounds pretty bizarre to say the least right? How is it possible to actually train online? Train without your coach there pushing you to the very edge of your endurance, getting you to squeeze the extra reps out that if you had been alone you probably would not have done, or the last set either.
WHAT IS online coaching?
In a nutshell, online coaching is when you receive your fitness and nutrition coaching from a fitness or nutrition coach online. Usually through training videos provided on a fitness app or online dashboard managed by your coach.
Once you have found coaches that you feel are the right fit for you, made contact and discussed exactly what your goals are and what your personal needs and limitations are your coaches can set about writing you a program and working with you to reach your goals.
Online fitness and nutrition coaching is like having a coach, without the face time. There are many online coaches out there. Some offer a hybrid service, which is a mixture of face to face and online sessions.
To keep things simple, I am only going to talk to you about the pro’s and con’s of 100% online coaching as this is what we offer at Fearless Movement Co and where our experience and expertise lays.
There are just a couple of limitations that we have come across when it comes to getting online coaching.
Motivating yourself during your session
Your coach won’t be by your side to push you during your session. This means that there is no one there to stop you cutting corners except yourself. You are responsible to giving your all each session.
For some people this isn’t a problem, it is exciting, a chance to challenge themselves. They can easily motivate themselves to work their hardest. For many people though, it can be tough. Training by yourself may seem boring, it might feel hard to be motivated or stay consistent.
The good news is, we know this. We have spent time with our online clients, listening to them, learning from their experiences with what has worked best for them and what has not so that we can understand exactly what you can expect as you progress through your training with us. You can feel confident knowing that we are there with you each step of the way. You are not alone in your training, on the days when you are pumped for your session or on the tough days when you just spent an extra hour battling your kids to get them to bed or when you would rather sit down and have one or several glasses of wine instead. We have your back on all the days that you need it.
Are you doing it right?
You might not know if the exercise you are doing is right, even after watching our training videos. This can be especially tricky if you are new to fitness and struggle to feel exactly what your body is doing or where your parts are supposed to be.
I have had the opportunity to train many people and almost every person I have helped has felt that the movements they are doing don’t feel right or normal when they first start. This is common. It is often because you are moving in ways that you are unfamiliar with. Learning any new skill can be very awkward to start with.
We have spent many hours researching and testing the best ways to assist you just incase you find yourself in this situation. We have chosen the 3 most effective ways to help you know if you are moving right. Our most popular option is filming short clips of yourself performing the exercise that you are having challenges with and sharing it with us on your personalised google drive folder that we set up with you when you join our crew.
Yes, it may feel a bit confronting to film yourself to start with. We understand that not everyone enjoys being on camera as much as I do. If this is the case, our second option allows us to correct your movements from pictures of the exercises you are performing. Last but not least we can provide a skype/facetime/whatsapp session with you and discuss your form face to face.
With all bases covered, you can rest assured that we are always going to be able to help you get the most from your training with the best form.
The positives of online coaching far outweigh the negatives, and I’m not just saying that because online coaching is our thing.
More access to your coaches
Because you are online, you get much more access to your coach then you would if you were receiving face to face sessions.
Think about it. Even if you were getting 3 PT sessions a week, not only would this be super expensive (we will get to that point next) but you would only be seeing your coach for 3 hours a week max.
With online coaching you get access to your coach ANY TIME that you need them. You have the ability to contact them and ask questions about your training session, the program they have given you, any feed back you have received, your nutrition including diet recommendations, meal prep and recipes, a post they made or what you’re wearing… maybe not that last one, but definitely everything else.
The convenience of training in your own space
It can be hard enough trying to organise yourself and your kids for an outing at the best of times, let alone trying to fit in an extra trip to a gym or training studio so that you can get some exercise in to your day. Not to mention how intimidating a gym can be. Add to this the costs involved with a gym subscription, putting your kids in creche and paying extra for a trainer and by this point your stress levels have probably skyrocketed and it all feels way too hard to achieve.
Online training lets you train from the convenience of your own home, park or where ever you feel comfortable. We love working with our crew to find the best ways their training can fit into their lifestyle. We know everyones routine is different.
Whether it is a short session in the morning and a short session in the evening, a full session after the kids have gone to sleep or even during your lunch break. We know that the more flexibility you have, the easier and more enjoyable it is going to be for you to actually hit your daily goals.
Your session becomes your very own mini break and for 30 minutes of the day, you can simply focus on you. Your health. Your fitness. Your happiness. When you have the opportunity to do something that it is going to improve you and help you reach your personal goals, it is also going to have an incredible impact on the health and happiness of your WHOLE FAMILY.
You save time
Along with the convenience of training wherever you feel most comfortable, online training also saves you time. You don’t need to spend time organising pick ups and drops for the kids, traveling to your gym studio or coach or waste time trying to plan when you can even fit in your session + travel.
The only time you need to take is when you jump in to your comfortable training clothes, find your perfect space and get started with your session. It almost sounds like it couldn’t possibly be that easy. The simplicity that online training allows for makes it the perfect way for busy mums to take care of themselves.
Online coaching is cost effective
If you have ever looked into the cost of having private sessions you will know they can be pretty steep. With a single 45 minute session starting around $65 it is not necessarily the most cost effective option available. On top of tis is the costs involved with traveling to and from your training and let face it, transports costs whether it is public or private are not getting any cheaper.
The beauty of online coaching is that you receive MORE TIME and MORE SUPPORT from your coach each week without having to pay higher rates for it.
What does MORE MEAN?
- FULLY INDIVIDUALISED fitness sessions
- Form corrections and guidance
- PERSONALISED nutritional coaching and advice
- Continuous encouragement and support
- Regular blogs/videos and group discussions on topics relevant to you
- Connection to an entire community of like minded badass mums to help you celebrate your wins and achievements
- You get 2 COACHES JUST FOR YOU when you train with Fearless Movement Co
- You get ALL of this for just a fraction of the cost of face 2 face sessions
You become part of our community of badass mums
You become part of a community. Social media for all of its short falls, gives your coach the ability to create a group where you can connect, share, encourage and offer support to all the other people that also work with your coach.
It is hard to believe that there is actually a group of Badass Lesbian Mums out there all connecting, sharing and becoming friends all while getting fit and being frikkin awesome role models for their kids, but you better believe it. Not just that, we want YOU to be part of it too.
Your coaches are part of your community
Fearless Movement Collective is queer owned and operated. Lizzay, your nutrition coach is an out and proud lesbian woman while Bowie, your fitness coach is Non-Binary. This means you won’t have to explain your lifestyle to us, worry that your coaches may not understand your experiences, pigeon hole your family or even worse make each session uncomfortable because they lack exposure to what it is like to live within the LGBTIQ community.
We are proud of our identities and we are proud to support our community, especially our badass lesbian mums. We strive to build a strong community that supports all of our brave mothers and their families on their fitness and nutrition adventures.
So there you have it. You don’t need to guess at what our online coaching may involve anymore. If you have any other questions or would like to join our 2 week trial, we would love to hear from you. You can contact us on our website or Facebook
How often do you take your kids to the park a week? Once? twice? You have THE PERFECT opportunity to get some training in for yourself, while your kids are busy playing.
Training outdoors is a great way to get some fresh air, have plenty of space to move around in, and gives you variety as you can go to many different locations.
If you thought that the playground was just for kids, think again. There is so much at the park that you can incorporate into a training session that will leave you sweating. If you are lucky to live near a park or green strip that also has an assortment of outdoor gym equipment, then you get even more variety. There is nothing that excites me more than going to the park and trying out the playground and surrounding equipment, but I’m just a big kid.
While your kids are having a play, you have a great chance to look around at what is close that you can use to train with. A park bench makes a great spot for incline push ups, dips, step ups or bench jumps. Find a grassy spot for squats, lunges, froggers, get back ups or planks, just to name a few.
Any sort of rise or hill is the perfect spot to practice some hill runs or my favourite… CRAWLS!! If you don’t have hills or slopes, never fear, an open area will also make the perfect spot to run or crawl.
If that feels a little too awkward at first, why not start on the playground with your kids. Nothing will get your heart pumping more than climbing ladders, sliding down slides and poles, running up ramps or swinging around. What’s more, your kids will LOOOOVE the chance to play with you too.
If you have ever taken a moment to watch the way your kids move, you will notice that they can get themselves into some pretty interesting positions. They can jump up and down, get their feet up around their ears, bend, squat, twist and crawl without effort. All of our bodies are designed to move this way. Years of sitting and inactivity have left many adults without the ability to move their bodies with freedom, ease and without pain.
By getting out and getting active in the park while your kids are playing, you will be giving your body the opportunity to learn to move the way you could as a child. Now, I am not saying this movement is going to come back quickly. If you are consistent with practicing to move, you are going to find within a matter of months that you feel looser, stronger, fitter, and more able to move with much less pain.
Getting out and moving about should be fun. It should make you smile and laugh, when you squat down and crawl about, or when you climb on top of something, just to jump off. Being active should not feel like a chore or something else added on to the bottom of your ever growing list of things to do. If you don’t enjoy it, it will always be a fight to fit it in to your day.
This is the reason that spending your time in the park with your kids, is the absolute BEST time to have some mummy “play time”. Having said all that, if you are sitting there trying to think of things to do on your own, it may not be very motivating, at all. If you don’t have a plan on what to do BEFORE you head out, chances are you are not going to have much more of a plan to follow once you are already there. This is why planning your park adventure is super important.
The best training session should be simple. Contrary to what you may have heard from the mainstream fitness industry. You don’t need a bunch of different exercises every time you train. You can alternate between just a couple of sessions that each have only 4 or 5 movements that will drastically improve your fitness, mobility and strength. If you spend every session learning a new exercise, you are never going to get the opportunity to master ANY movement. Repetition equals quality.
A nice basic park circuit might look a little like this.
Squat x 10
Push up/Incline Push up (on park bench) x 5
Step up (on park bench) x 10 Each leg
Plank x 30 seconds
Brisk walk/Jog/Run x 60 seconds
Repeat 5-8 times. Resting only as needed between each exercise and each round.
By starting with fundamental movements like squats, push ups and planks you are going to give yourself the right start by strengthening your natural movement patterns before jumping in to anything too complex. There are no hacks for your fitness.
Re-learning how to move your body should be fun, inspiring and leave you feeling energised and ready to face anything.
Being consistent in getting active and moving will help you to not only keep up with your kids, but also set you up for the future, to keep up with your Grandkids too.
If you would like to know more about playground sessions or Fearless Movement Collective and how we can help you, jump on to our website, Facebook or Insta.