Cardio versus strength training!

I see so many girls at the gym slaving away on the cross-trainer or the stepper for 40 minutes or more trying to ‘burn calories’. I feel like going up and telling them how many more effective ways they could spend their time, but it isn’t really my place unless they specifically ask for my advice.

For me- if I can only fit in 3-4 sessions per week, they will all most likely be strength training. Then if I can add in another 2 sessions, I will add in some HIIT cardio.

Cardio used to be the big thing- predominately most females followed a more cardio based training program. In my opinion cardio based programs are only effective if you are really good at under eating. I looked amazing when I ran every day and ate as little as I possible could. But god, my weight was unstable. The late night bingeing because I was so starving all the time. So then I would get up in the morning and decide I had to run 2 hours to burn off my binge.  It was a horrible cycle. At the end of the day, no one ever last too long starving them selves. At some point, you just have to learn the right way to train and eat.

Nowadays I would barely even waste my time doing a long duration cardio session. I am time-poor. I want to focus on the SH**T that actually works!! During a long cardio session all you are really doing is burning calories while you are exercise. you are not really changing the shape of your body, increasing your metabolic rate or burning calories after your session.

Strength training allows you to really get your body firing! You will burn a huge amount of energy during your session (if you are training properly), after your session and even more exciting- you get to watch your body change shape and tighten up in all the right places. And NO- you wont get bulky! Getting bulky mean you have fat over the top of your muscle and means your diet needs more attention.

So gone are the day of starving and slugging away for hours doing a cardio session. Your body will burn through your food as it requires more energy and, you will have a nice stable weight range and of course a banging body to be proud of!

H x

 

 

Want a toned, perky butt? Here’s how…

One of the main things, people ask for when they come to train with me- is for 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, dead lifts 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.

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

 

 

 

This years retreat in Bali is all about health, fitness and healing..

LOVE MY BODY BALI RETREAT 2016. DONT MISS OUT!

4 nights and 5 days of physical, emotional and spiritual empowerment. BOOK NOW!

A retreat to take you on a physical and spiritual journey with a focus to empower you to live life as your authentic self.

Leave with a strengthened sense of who you are, ready to experience a more fulfilling life.

15 – 19 AUGUST 2016 (4 nights, 5 days)

Hayley and Kat have designed a retreat for twelve women, to sync movement with the mind whilst deepening a connection to the self. This retreat is for women who seek the challenge of physical transformation amidst learning and understanding themselves at a deeper level.

Hayley has been working in the health and fitness industry for 17 years and has seen first hand that it doesn’t matter how many training programs and eating plans you hand to clients, if they aren’t in the right space emotionally to look after themselves, there is every chance they won’t follow it. These are often the people that go from one quick fix to another instead of addressing what is really going on.

Kat has been a Registered Division 1 Nurse since 2006, working alongside the medical profession for seven years whilst building her business in Intuitive Mentoring. Kat helps normalise what people are experiencing, reminding them that it’s safe and necessary to get inside what is perceived dark and scary. There’s a myriad of answers that lie beneath the surface and she’s here to help her clients access them.

Together, Hayley and Kat will focus on the health of your mind, body and soul with challenging bootcamp sessions, trekking our famous volcano at sunrise, detox style nutritious eating, pampering and spiritual coaching/mentoring workshops.

Day 1.       Settle in. Set Expectations. Share Stories.

Meet your new retreat friends over a glass of fresh ginger and lemongrass tea. Settle into your bungalow. Lunch is Balinese style at our dining table in the rice fields. Take a wander through the gardens. Breathe. After an early dinner the first group session explores the program, expectations and the reasons for coming together. Everyone has a story.

Day 2.     Motivation. Goals. Beliefs. Mindsets.

A morning of exercise sets the body free for the day. Breakfast is not to be rushed, it’s a tropical delight. Today is your time for one-on-one private consultations with both Hayley and Kat. After dinner we share the breakthroughs that everyone has experienced in the day.

Day 3.       “The Hardest Paths Are The Ones Leading To The Most Beautiful Views”.

We trek by torchlight to the summit of Mt Batur volcano arriving in time for sunrise. We walk on steep footpaths, led by our very experienced local trek guides. It is not a problem to walk at a slower pace, as you won’t hold up others who may want to steam ahead. We have time to relax at the top; it’s not a race. It’s usually around a 3-4 hour round trip. Take home a great sense of achievement and some amazing photos. Hot Springs are our reward. Unwind and let the spring’s healing powers do their work. After lunch there’s time for massages and afternoon naps before an early dinner. Sleep comes easily.

Day 4. Starting to really feel empowered- physically, mental and emotionally.

Love My Body bootcamp session followed by breakfast. Then off for a beautiful jungle trek. Lunch, followed by group empowerment workshops. then we meet for a dinner and before bed- stretching and guided group meditation,

Day 5.     Ready To Go. Empowered.

Let your new-found energy take you through the final workout session with Hayley. Enjoy a leisurely farewell breakfast and time to relax in your tranquil surroundings. Hayley and Kat close the retreat with a group session. Reflect on everything you have achieved as you pack your bag. Feel good about yourself.

Take some time out for YOU. Join us for a retreat that will change the way you see yourself.

YOUR LEADERS
Hayley Roper & Kat John

LIFE STATUS
Hayley and Kat are ready to meet you and provide a complete workout for your mind, body and soul.

DOES THIS LOOK LIKE THE PERFECT ESCAPE FOR YOU?

$AUD2200pp/secure your place with a 25% deposit.

enquire now- hayley@lovemybody.com.au

 

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.

 

Screen Shot 2015-05-25 at 8.35.30 pm

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

 

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

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

Protein snacks to conquer your sugar cravings

If you are craving sugar it is often a sign that your blood sugar levels aren’t balanced.

Before you reach for the ‘quick fix’ your body thinks it desires try a protein hit mixed with good fats and/or good quality carb. Then see if you still feel like the chocolate bar you nearly devoured (I bet you wont)!

Screen Shot 2015-12-07 at 10.06.20 am

I have put my favourite snack ideas below:
– Boiled eggs! Boil up a batch of eggs at the start of the week and keep them in the fridge. They are the perfect ‘go to’ protein snack.
– Carrot and celery sticks dipped into a hummus dip. Make sure your hummus is either homemade or just has very basic ingredients i.e. chickpeas, olive oil, garlic and lemon juice.
– Chobani yoghurt (unflavoured) with berries, and raw almonds.
– A can of Sirena tuna in water with cherry tomatoes and goat fetta.
– Protein smoothie – a good quality milk, blue berries, coconut oil, Proper Protein Vegan Coconut Protein Powder and half a frozen banana.