About hayleyroperlovemybody

at Love My Body we empower women to look and feel their best through the practise of good nutrition, the right training for our bodies and the right head space. We run girls only bootcamps around Melbourne, that are tailored with nutrition coaching. We also run week long and weekend health retreats in Bali, Byron Bay and out of Melbourne. Best of all, we love what we do and we are here to help you. LMB x

How often should you train your glutes and what are the best exercises to get that perky butt we all desire?

One of the main things, people ask for when they come to train with me- is a tight perky butt!! This is fine, as I absolutely LOVE training glutes but to really get their behind the way they want it takes more than just their 2 sessions per week with me, and some real diligence… but so worth it!!

When it comes to the gluteal muscle, the most important and effective way to tighten and lift your butt is through proper strength exercises. A combination of squats, lunges, deadlifts and hamstring curls, teamed with some more isometric work like gluteal kickbacks and pelvic lifts will give you the best results.

I would recommend 2-3 times per week, and working at your highest intensity (always increasing). Adding a barbell across your hips for your pelvic lifts, adding more weight to your squats etc.

 

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You can vary your set/rep ranges for variation. The addition of plymetrics is also awesome- i.e. jumping lunges.

Leg/glute day should be 35-40 minutes in duration and solely focusing on this muscle group.

In between your leg/gluteal strength day (yes allow at least 2-3 days recovery) you can do your cardio sessions. I like cardio sessions to be short, fast intense. Remember that you also need to follow a good fat-burning program as to get your butt really looking good, it needs to be covered in very minimal fat. Think short bursts of incline running, stair-cases and heavy sprints out of your seat on the spin bike!

And last and of course, you should all know this- it is imperative to follow a clean eating guide- with a good mix of proteins, complex carbs, good fats and vegetables. You can never get the results you are after, nor can you out-train a poor diet.

H x

 

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How to avoid gaining weight on holidays

While currently holidaying in Fiji and desperately trying to stay in shape (haha!), I felt it was fitting to write a blog post on my tops for maintaining your weight on holidays…

Get your holiday buddies in your corner!

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Firstly, I think it’s important that your partner or whoever you are on holiday with on the same team. For example, my partner and I are very bad examples on each other. If he says ‘lets go drink pizza and cocktails’ I’m like ‘yeaaahhhh’. And vise versa. But if I say to him lets be super healthy, no alcohol, lots of clean food and exercise he will also take my lead..

I specifically told him I wanted to be super healthy on this trip- so we ‘both’ go home feeling amazing. So he had my back- choosing healthy restaurants, refusing drinks and getting up before the sun with me to exercise. You just have to get them in your corner a bit!

You literally have no excuse not to exercise (unless you have physical or medical limitations obviously).

 One of the biggest excuses people have not to exercise is that they are time poor. Which I totally get as I am also guilty of at times. For me, holidays are ‘my’ time to actually look after myself instead of others.. and it’s the one time, none of you can use ‘time’ as an excuse not to exercise as you have all the time in the world when you are on holidays! Get up first thing, put your runners on and head to the hotel gym or outdoors for a sweat sesh!! It’s also a great time to increase your incidental activity, instead of getting cabs and public transport everywhere, try walking! You will get to see more of the action and get some extra miles under your belt.

Stick to portion control and healthier food choices

 I like these rules, which I have in place for myself!

 

  • Have a big breakfast full of protein, good fats, vitamins and minerals. If you have sugar and ‘cheat’ foods at the start of the day you are pretty doomed as you will crave sugar all day long and be feeling pretty hungry. So stay away from the pastries/pancakes etc and go for eggs, salmon, vege’s and fruit!
  • If you are one to enjoy pasta or something on the less healthy side then have this now.. Choose a healthier pasta (tomato based) and exercise some portion control even if it means leaving some of the meal unfinished. Always order a side or salad and/or vege’s and fill up on these not the pasta.. as long as you are not going all out on deep fried foods and a side of bruschetta you are not going to gain weight.
  • This is where you should have your protein based meals.. time to enjoy a lean piece of steak, a chicken dish or in my case- some yummy seafood. Once, again order sides of salads and vegetables to fill up on. If you do need to have a drink stick to one glass of red wine or 1-2 white spirits.

Schedule in your cheat nights.

 My partner and I have a drink every 3rd night (healthier options) and a cheat meal every 3rd day or night also… this is the night we would have dessert. I actually put them in my diary!! This gives you something to look forward to and allows you to really enjoy it, as opposed to every day rolling into one, feeling sluggish, full and sometimes hung-over. We don’t go overboard and experience any of these things (but by all means go ahead) and we keep healthy and on track the rest of the time. This is our version of balance. Find yours! I definitely think it is important to schedule in alcohol free nights at the very least, so that you body gets a chance to detoxify and burn fat overnight. This will be your saving grace when you come home, to find you feel like you’ve actually had a holiday!

I think the hardest thing for people is to change the mentality that holidays need to be all about indulgences… sure indulge here and there (you deserve it!), but also try to see holidays as an opportunity to get your overall well-being in check. You will come home feeling fresh, healthy and amazing instead of feeling like you need a holiday from a holiday.

H x

Tigernuts – My new favourite healthy snack!

Come again? Tigernuts? It’s not what you think. In fact its not even a nut, but small root vegetables (tuber). Slightly sweet, slightly chewy with a mild nutty, earthy, vanilla flavour Tigernuts are literally the original Paleo snack – humans have been eating them for over two million years according to an Oxford University study.

A relative of the sweet potato, Tigernuts originate from Northern Africa. They were eaten by paleo man, the ancient Egyptians, the Persian and the Valencians. They have also been used in traditional Chinese and Ayurvedic medicine for thousands of years.

So are they really the stuff dieters’ dreams are made of? Let’s break down the nutrition in these bad boys.

According to Gina Consalvo, RD, registered dietician. Tiger nuts are super high in resistant starch (RS) fibre, which has been getting a lot of a lot of buzz for its weight-loss benefits.

RS passes through the stomach and small intestine without being digested, and may assist you in weight loss by reducing blood sugar spikes and keeping you fuller longer than other foods with the same number of calories, she says.

RS also benefits your gut by acting as a prebiotic, which is basically the food that that your good bacteria eats to survive.

One ounce, or about 50 chickpea-sized pieces of plain, raw tiger nuts, contains just 120 calories, 10 g of fibre (about 40% of your daily value), 9 g of naturally occurring sugars, tons of vitamins and minerals such as magnesium and iron, and 7 g of fat, most of which is oleic acid, the good fats found in olive oil and avocado.

These super snacks have been praised for their nutritional properties and are a ‘superfood’ to watch in 2016.

Tigernuts Praise

  • Tigernut Flour has been included in the list of healthiest flour options in this recent article on ninemsn.com.au. Dietitian Themis Chryssidis stated:

Paleos are getting themselves into a flurry over tigernut flour, which is made from tigernuts, a potato-like root vegetable that apparently made up about 80 percent of the diet of our paleolithic ancestors in Africa and the Mediterranean.

 

  • The Independent.co.uk named Tigernuts thhe ‘new ‘ almonds in health food circles.
  • Harpers Bazaar Aus named Tigernuts “the latest super snack”
  • Womens health named Tigernuts the newest afternoon delight and go to snack in 2016”
  • Cleo Fitness named Tigernuts the new superfood to watch in 2016
  • follow them on Instagram @terrafirmafoods_

Fad diets and why they don’t work…

Hey gang!

I am trying to blog each week but time just gets away so fortnightly it is… Todays topic is a big one. Fad diets. eeeekkkkkk… i’ve been there a few times!

One thing that i have really noticed and began to give some thought and study to is that fad diets come hand in hand with weight fluctuations, mood fluctuations, binge eating (often the bing eater is also a fad dieter, as they gain all this weight quickly and then get on a mission to lose it all) and also a not so consistent mental state.

These are all perfectly normal traits and common in a lot of women, particular younger adult women. Generally as soon as it is acknowledged that that all these things aren’t serving them (or working) and they  really get fed up with the yo-yo of food fighting that they will get to the core of the problem.. and with the resolve of the problem, will come a healthy relationship with food a stable weight and a happier mind-set.

Everyone has their baggage. Everyone has stuff to deal with especially in their younger years. Often before healing has begun or negative belief systems have not been delved into and released or been replaced.  Eventually wisdom starts to shine through. Prior to this transformation, eating is one tool females use to control their weight, comfort themselves, shove their emotions down, get slimmer (because then they will be happy right?) and the list of unhealthy food behaviours go on.

This is why Fad diets are so popular. because they play on emotional appeal. They fad diet marketing campaign basically says to your emotional self “do this fad diet and then you will be skinny and then you will be happy”.

but the fad dieter always end up telling you they are on another fad diet or quick fix two week or two months later.. and their weight never quite reaches what they want it to, or stays there for very long does it?

Now I have been there, yes I have and I can tell you this- someone with a healthy relationship with food does not do fad-diets. They don’t binge eat, they don’t comfort eat and their weight only fluctuates with the very conscious i am going to drink a little and live a little this month type attitude.

So stop the food fight and save your precious dollars! Stop trying quick fixes to lose weight. Stop starving yourself or ruling out every food group except 1. Start asking yourself what is making you adopt these behaviours and deal with that instead! Follow a very sensible eating plan, look after yourself with a healthy amount of exercise, and watch your body turn into something you are proud of.. and best of all watch your body stay that way month in and month out. Thats the best part!

Big love,
Hayley x

A standard day of eating…

I am reading this fabulous book at the moment called Intuitive Eating, and it is all about the diet mentality and eating for the reason of weight-loss as opposed to fuelling and nurturing your body. The theme of the book sums up my way of thinking to a TEE!

One of the things I really try to instil in my clients is that if you focus on weight loss too much as the reason behind what you eat and your exercise- there is every chance you will fail. And i’ve seen it- over and over and over among the hundreds of clients I have worked with in the 17 years I have been in the industry. As soon as I can get them to shift their focus to eating to look after themselves and eating intuitively- when they are hungry and what foods feel ‘right’ to eat, they naturally make the right food choices, they have the energy to train properly, their bodies take on a different form and yes- they are lighter and a more stable weight as a result. We need to BREAK the diet mentality! I get it- its hard to do!!

I get asked a lot from clients, followers, magazines, texts, emails etc etc, what I eat on a standard day of eating and although I will share with you what a day in the healthy life of Hayley involves- everyone is different and you need to eat what is right for you! What feels good to you? I know my body responds really well to a more protein/fat based diet and If I am eating to be healthy and nurture my body that is what my body asks for.. that doesn’t mean I don’t have cheat days, go out for nice dinners with partner and watch my diet closely when I am preparing for a shoot etc- I do. But 80% of the time, I eat the way i have outlined below, I eat to nurture my body and keep my energy levels up, I eat what makes me feel good at the time and afterward and I eat because I want to feel my best and have enough energy to give my clients! Thats my driving force!

What is your driving force?

Eat Your Greens

Eat your greens ~ spinach, broccoli, curly lettuce and asparagus. Healthy eating.

 

A TYPICAL DAY OF EATING for me:

Breakfast- 2 x pieces of homemade, quinoa loaf (loaded with seeds) with 2 poached eggs, loads of spinach panfried in some organic butter and some ‘vegan kimchi’ as it is super good for the gut!

Midmorning- a green smoothie loaded with organic spinach, kale, alfalfa, vegan pea protein powder, frozen blue berries and coconut water.

Lunch (generally post training)- sweet potato spud with some lamb, hummus broccoli and tabouleh.

Afternoon- green smoothie as above

Dinner- home made mexican bowl. I pan fry chicken and onion in coconut oil and garlic. I add in jalapeños, capsicum and taco seasoning. I then put it in a bowl with a big handful of spinach leaves plus some avocado and goat fetta smash.

I drink 3-4 litres of water per day and I keep alcohol to the bare minimum. I May have 3 coffee’s over a week with 1/2 milk, generally coconut milk.

There you have it – ! My intuitive way of eating.

I dare you to see what happens when you start eating intuitively.

Hayley x

My Febfast survival guide!

OK, so Febfast has officially begun and although my diet and alcohol intake is faulty under control i must say I am feeling excited above anything else. I have slightly overindulged over the last month, and not feeling quite as lean as I was at the end of December/start of Jan. So, i personally am looking forward to the results I will see physically and that for me will be my driving force and motivation over the next month.

  1. And that is my first survival tip you for Febfasters! Find you driving force! What are you looking forward to the most? seeing your body change physically? Having more energy? Changing bad habits? Once you have your personal driving force in the forefront of your mind, it will be your personal motivator and it will haunt you should you go to cheat!
  2. My second survival tip is to make sure you have the support of your friends and family! I suggest telling everyone around you, even your dog that you are doing Febfast! That way, there will be people supporting you and also holding you accountable. Tell them you want their support and help along the way and it may make a difference at just the right time!
  3. swap old bad habits for new healthy habits. That afternoon sugar craving that normally gets killed with a mars bar and is now going to get nurtured with some unflavoured yoghurt and raw almonds. That evening wine is going to get replaced with soda water and lime or a chamomile tea. You know the drill! habits are best broken with the replacement of a new habit.
  4. Drink loads of water! Flush out all the old toxins and rehydrate, to get you feeling fresh, clean and detoxified. You wont want to ruin these good, healthy vibes by drinking alcohol will you!?
  5. Exercise daily to keep yourself in a good headspace and keep focused on your healthy lifestyle. This will also help you to feel better and better each day, leaving you with less temptation to undo your hard work.
  6. Plan alcohol free social activities. There is no reason why you need to hide under a rock for the next month! In fact, get out there more! Walk the tan, have healthy picnics, go strawberry picnic, play golf for the first time- whatever you feel like doing. Now is the time to engage is fun, new, adventures!
  7. Think of the positives! There are so many good things that come from living a healthy lifestyle! Your weekends will be productive, you will have glowing skin, more energy, lighter in weight and a happier mind-set. Amongst other things…
  8. And lastly, DONT GIVE UP! You will have challenging moments and we are going to get past them. Each challenge you get past will make the next one easier. Remember your driving force, remember your positives, turn to your friends and family and remember it’s only one month! You can do this!

The 3 most effective ways to ‘keep lean’.

One of those topics I get asked about consistently, and with all the contradicting theories out there – its no wonder. Of my 17 years in the fitness industry, I have seen, tried, tested, heard about, laughed at, tried again and made many errors in a quest to keep my body how i like it.

I was one of those typical skinny girls that could NOT gain weight at all, until i turned about 23 and from there my weight yo-yo’d for years while i tried and tested different diet and training programs until finally i settled into something that worked. and you know, what it is no where near as hard and torturous as some as the other millions of things I tried.

The first and most important thing i find works is not NOT over train, but to train effectively. I used to do 2 hours of cardio every single morning and and then do either a circuit class or a pump class every evening. And if i didn’t, i would call myself lazy and beat myself up over it. But, as a result I was bulky from too much repetitive movement, starving from burning so much energy, binge eating because I was SO dam hungry and never as lean as I am not through proper training of just 45 mins 4-5 times per week. Over training and slaving away at long periods of cardio DOES NOT WORK!

The second thing that is super important is strength training. if you are doing proper strength training you can get away with so much more and enjoy a much more balanced lifestyle. Your diet can be 70% right instead of 100% right and you will stay just as lean. Cardio training just allows you to burn some energy during your workout (in terms of the physical aesthetic benefits!). Rarely, will it help to build lean, dense muscles that efficiently burn calories at rest, nor will it allow to continue to burn energy for hours after your workout. And, it wont do much to change the actual shape of your body. I do 1, maybe 2 cardio sessions per week as I am time poor and can only fit 3-4 sessions per week of my own training in (I am too busy training my clients!) so i allocate at least 3 of those work outs to strength training, purely because I know how much more I am going to get out of my workouts. Unless, i am drinking cocktails and really enjoying nights out for dinner a bit too much (which happens every now and then) my body stays as I like it. And thats just from 3-4 45 minute sessions per week!

And thirdly, consistency is perfect. stick to a training program and eating plan that you can stick to! I like to call it a realistic lifestyle plan! don’t try to starve or lock in an obscene amount of weekly workouts. You will end up changing weight every week, binge eating, starving, sick, exhausted, miserable and eventually fat anyway. Work out a plan that allows you to get results and stay there, while maintaining optimum energy, health and happiness!  HAYLEY 18931final