By our Gym+Fitness team
Do you want to build a stronger core? Add these exercises to your regular workout routine to feel the burn and gain some strength!
Day 1: 20 Crunches, 15 Leg Raises, 30s Plank
Day 2: 25 Crunches, 20 Leg Raises, 35s Plank
Day 3: 30 Russian Twists, 15 Sit-Ups, 40s Plank
Day 4: 20 Bicycle Crunches (each side), 15 Reverse Crunches, 45s Plank
Day 5: 25 Crunches, 20 Flutter Kicks (each side), 50s Side Plank (each side)
Day 6: 30 Russian Twists, 20 Heel Touches, 55s Plank
Day 7: Rest & Recovery
Day 8: 35 Crunches, 25 Leg Raises, 60s Plank
Day 9: 30 Bicycle Crunches, 20 Sit-Ups, 50s Side Plank
Day 10: 40 Russian Twists, 25 Flutter Kicks, 45s Plank
Day 11: 25 Reverse Crunches, 30 Heel Touches, 50s Plank
Day 12: 30 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 13: 40 Russian Twists, 20 Mountain Climbers, 60s Plank
Day 14: Rest & Recovery
Day 15: 40 Crunches, 30 Leg Raises, 60s Plank
Day 16: 35 Bicycle Crunches, 25 Sit-Ups, 55s Side Plank
Day 17: 50 Russian Twists, 30 Flutter Kicks, 60s Plank
Day 18: 30 Reverse Crunches, 35 Heel Touches, 50s Plank
Day 19: 40 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 20: 50 Russian Twists, 25 Mountain Climbers, 70s Plank
Day 21: Rest & Recovery
Day 22: 50 Crunches, 35 Leg Raises, 70s Plank
Day 23: 40 Bicycle Crunches, 30 Sit-Ups, 60s Side Plank
Day 24: 60 Russian Twists, 35 Flutter Kicks, 70s Plank
Day 25: 35 Reverse Crunches, 40 Heel Touches, 60s Plank
Day 26: 50 V-Ups, 40 Bicycle Crunches, 70s Side Plank
Day 27: 60 Russian Twists, 30 Mountain Climbers, 80s Plank
Day 28: Rest & Recovery
By our Gym+Fitness team at PCYC Dalby
Training whilst on your period can sometimes feel like an uphill battle. Due to the wave of hormonal changes that occur during a menstrual cycle, your body may not always perform at its peak. ‘Cycle Syncing’ is the practice of syncing training sessions with the hormonal changes that occur during this time. Some reasons for adapting ‘Cycle Syncing’ to your training can be:
During the follicular phase (14 days from the first day of your period), estrogen levels rise. This leads to potentially higher energy levels and increased performance, making this phase ideal for increasing the intensity of training sessions. This phase is also the perfect time for chasing those all-important strength and muscle gains.
At the luteal phase (day 15 onwards of a 28-day cycle) of the menstrual cycle, the increase in progesterone can result in an increase of body temperature and a decrease in energy. During this phase it is important to listen to your body and incorporate more rest where it is needed.
Being aware of the phases of your cycle can help in assessing your body’s needs so you can adjust your training accordingly. This will foster a deeper connection to your overall health and wellbeing both physically and emotionally.
It is always important to remember that what is experienced during a menstrual cycle is unique. Not everybody’s cycle neatly follows a typical phase. Factors like stress, lifestyle factors and overall health can have an impact on how you will feel throughout your cycle. If needed, adjust workouts according to the phase and how you are feeling and always listen to your body. If you feel you need guidance before making significant changes to your training routine, always consult with a healthcare professional.
Tracking your progress through body measurements is one of the most reliable ways to measure real results beyond just the number on the scale.
Consistency Tips
Here’s how to properly measure the 5 key areas:
Arms (Biceps)
Where: Measure the thickest part of your upper arm (biceps).
How: Keep your arm relaxed by your side with your palm facing forward. Wrap the measuring tape around the peak of the bicep muscle belly.
Tip: If you’re unsure where the thickest part is, gently feel your upper arm to find the peak of the bicep when relaxed and that is the spot.
Chest
Where: Across the nipple line.
How: Stand tall and wrap the tape evenly around your chest, arms raised slightly to position the tape. Bring your arms back down, adjust the tape to ensure its flat and snug (not tight), and then take your measurement.
Waist
Where: At the narrowest point of your torso. If this is unclear, measure across the belly button.
How: Stand relaxed, exhale gently, and wrap the tape around your waist. Make sure the tape is level, flat, and snug, not squeezing.
Hips
Where: The widest part of your glutes.
How: Stand with your feet together and wrap the tape around the fullest part of your buttocks. Ensure its level and snug all the way around.
Legs (Thighs)
Where: 25 cm (10 inches) above the top of your kneecap (patella).
How: Stand tall and measure around the midpoint of your thigh. Alternatively, place your pinky on your kneecap and stretch your thumb up to mark the mid-thigh.
Bonus: Weigh yourself
Weigh in each time you take your measurements for a complete picture of progress.
Do it under the same conditions (same scale, time of day, and clothing).
By our Gym+Fitness team at PCYC South Burnett
The problem is, with any pack of confectionary lollies or easy to chew sweet treats, the energy comes hard and fast BUT leaves you more quickly than it comes.
How many times a week do we get to 2pm at work and reach for a sweet, sugary snack to get us through until 5pm? Don’t be shy…we have all done it! While we know that those choices are not ideal, we are desperate for that instant burst of energy to get us through!
In simple terms, GI stands for Glycaemic Index, and is an indication on the speed at which carbohydrate foods are broken down into glucose and taken up into the bloodstream.
When the Glycaemic Index (GI) is high, the blood sugar levels spike and then crash! The lower the GI is in the foods you eat, the slower it takes to break down the carbohydrates in your body, and the slower it takes to release glucose into your bloodstream. While managing blood glucose levels, eating foods with a low GI can also keep you fuller for longer!
Diabetes Australia has a ranking between 0-100 on all carbohydrate foods, that indicates which foods are low and high in GI.
Trade your choccies and sweet treats for a more natural sweet like fruit and replace your white bread/rice/pasta for wholemeal and grain alternatives. Supermarket brands will also indicate on their packaging if their food is low in GI, and will display their GI ranking.
There are also many online tools that can help you make lower GI swaps in your every day shopping.
Eat plenty of greens, drink lots of water and you will be shocked with the amount of long lasting energy you have!
All the information written above is inline with the Diabetes Australia guidelines.
By our Gym+Fitness team at PCYC Ashmore
After your bundle of joy has arrived, you might be wondering when to start training again. First and foremost, please seek clearance from your doctor as to when it’s best to resume your fitness regime.
If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready, but it is best to seek your doctor’s approval first. If you had a caesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again.
Aim to stay active for 20 to 30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles.
Gradually add moderate-intensity exercise. If you exercised vigorously before pregnancy or are a competitive athlete, you can work up to vigorous-intensity activity.
Remember, even 10 minutes of exercise benefits your body, but if you start to feel any pains, please stop exercising.
It’s best to avoid high-impact exercise such as running or cardio workouts until at least your six-week postnatal check so your body has time to recover from the birth.
Don’t push it
There may be pressure out there to “bounce back,” but your body has been through an experience it needs to rest and heal from, not be put through exercise boot camp. Often, your baby will not allow you to rest or recover, so don’t feel at all guilty to take every free minute to lie down or sleep. Feed yourself, shower, nap… Exercise does not need to be a priority in the first weeks after giving birth.
Start small
Think a walk around the block, for your first time back to introducing movement into your life. You have to get to know your new body shape and abilities postpartum while also balancing your fatigue. Take a walk, lift half a kilo weight, or tin of spaghetti in front of the TV, or do some stretching on the floor to start. Build up at your own pace.
Listen to your body
Listen to your body. If you get tired, take a break. If you have the energy or feel that some exercise could give you some energy, try it. You could injure yourself trying too much too soon, so keep taking mental stock of how you are physically feeling. If you experience higher than usual bleeding this could mean you’ve pushed yourself too far and need to reel it back.
Involve your baby
Take your baby on a stroller walk or jog or take a walk while babywearing. Lift your baby up and down 10 times in a row as if they were a weight. Put them on the floor next to you while you do yoga. This will let you exercise for longer since you won’t have to stop to take care of their needs – they’ll already be there. Plus, it’s a nice time to bond.
Set realistic goals
The number on the scale isn’t the most effective measure of health. Set goals like being able to touch your toes, lifting your baby without your back aching, being able to walk or run for 5 minutes longer than yesterday, and other milestones unrelated to weight.
Whether you want to work on self-care, feeling more yourself again, flexibility, strength, or another fitness goal, celebrate the wins when you reach your target. Reward yourself with a book, a bath, or a treat—whatever makes you feel good—when you reach those achievements.
Postpartum fitness doesn’t have to be a chore. Make it fit with your new lifestyle by incorporating your new baby and respecting the limits of your body as you go. You’ll be able to build up to more and more over time, but there’s no need to rush. Focus on your health instead of weight loss and be gentle with yourself as you go at your own pace.
All of the information above is written in line with the AUSactive guidelines.
Easter is fast approaching which means there is a LOT of chocolate everywhere you look! We know it’s so tempting to grab some choccies during the holidays. Below are a few healthy recipes you can add into the mix while still enjoying a chocolate egg or two. These were made and ‘tested’ by our very our PCYC Lang Park team and YUM! 🙂
Bunny Lover Carrot and Banana Muffins
Serves 6
Ingredients
Directions
Recipe provided by Woolworths
Carrot Garden Hummus Pots
Serves 3
Ingredients
Directions
Easter Potatoes
Serves 4
Ingredients
Directions
