You Can Do It! Remove these 5 Obstacles to Your Fitness Goals!

As we head into 2023 and set our goals for a healthier new year, we all know within a few months those well-thought-out plans may not get the continuous attention they need to reach our goals. You may need some support to remove and move through the obstacles to your fitness goals.

If you’ve ever struggled to keep up a diet or fitness routine for more than a few weeks, you already know that staying motivated and having mental strength can be the hardest part of sticking with it.

Trust me, I get it! When I was a teenager, everyone said girls needed to be skinny to be happy, but even though I was thin, I was miserable. When I discovered strength training in my 20s, I realized that feeling strong and capable is what actually made me feel great.

But then I got pregnant with my first baby and my body changed drastically. I was so worried I’d never feel strong or fit as I had been – it was completely new territory for me.

Many years and two beautiful kids later, and I’m now stronger, fitter, and healthier than ever. I know my body can handle any challenge and transformation life throws at it, and I want other women to know they can too!

The right mindset is so important to reach your goals.

So here are 5 tips to keep in mind as your set out in 2023.

Don’t let these five mental challenges and obstacles to your fitness goals hold you back.

1. Dwelling on Negatives and Mistakes

Replaying embarrassing or negative things in your head, over-analysing every situation and focusing on things you do wrong (instead of right), it’s NOT helpful. This toxic behavior will hold you back and will stop you from achieving happiness and success.

So I beg you: Let go of the past, focus on the future and start envisioning everything you want and CAN achieve. When you feel that negative thought spiral starting, cut it off straight away.

2. Not Believing you Can Do It

You’re only as successful as you believe you can be. However, you’re worthy and capable of ANYTHING – you’ve just got to believe in yourself. As soon as I stopped doubting myself and allowed myself to get uncomfortable, I started achieving my goals and turning dreams into reality. It takes work and practice, but you’ve got to look at what you’ve got and how that can help you move forward. It’s time to call out your inner critic, stop comparing yourself to others and embrace the fear. I promise, you are worth it.

Believe in yourself!

3. Not Rewarding Yourself

Maybe you think you need the ‘tough love’ approach to get things done, or you punish yourself for slip-ups. Instead, reward yourself for the things you do right. Smashed a week of workouts? Get a facial! Meal prepped like a champ? Spend a bit of that extra time catching up on your fave TV series or read a book instead.

4. Thinking you don’t Deserve it

Firstly, you do! And if you need people to remind you, let my Facebook community support and encourage you. It’s made up of strong, loyal and inspiring members.

Self-worth is so important to both your mental health and your ability to achieve great things.

Honestly, self-confidence and motivation go hand in hand. As soon as you believe in yourself, you’re gonna smash every workout and reach your fitness goals – which will have its own extra positive effect.

5. Not Valuing your own Time

• A lot of time-wasting and procrastination actually comes down to not seeing your time as a valuable resource. That’s why you scroll mindlessly through social media or binge on Netflix for hours.
• Time-wasting can make tasks take longer than they need to be, and the longer something drags out, the more you lose motivation to get it done. (Sound familiar?)
• Moving forward, start setting timers for tasks and even your social media use until it becomes habitual. It’s time to take back control and get things done!

You have it in you, so why not just do it!

Check out the Emily Skye FIT App for more Inspo!

If you’re interested in working out alongside me, now’s the time to try out my Emily Skye FIT app. From December 23-January 31 I’m offering an extended 1-month trial of my app, it’s normally only a 7-day trial! I’m also offering 50% off a 12-month plan so you can keep your fitness momentum going – that means the ESF app is only $10 a month! Start 2023 strong with a free month of workouts that build strength in confidence both at home and in the gym (I also offer workout programs for your entire pregnancy and post-pregnancy journey). Emily Skye FIT also includes specialized programs, recipes, meditations, tips, and more!

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Remove These 5 Obstacles to Your Fitness Goals appeared first on LA Yoga Magazine - Ayurveda & Health.

What Exercises Are Actually Safe During Pregnancy?

Isn’t it funny how when you’re pregnant, everyone’s suddenly an expert? “Sign your kid up for a good school now.” “You should never eat cheese.” “You can’t run when you’re pregnant!” Yup, people love to dish out advice, and that leads to a lot of conflicting information and outright myths.

To keep you moving safely and with confidence during your pregnancy, I’ve rounded up the most common pregnancy fitness myths that need busting – now!

Myth #1: You shouldn’t exercise at all

Pregnancy is not an illness. For most women, continuing to exercise is completely safe.

The pregnancy programs in my app, Emily Skye FIT, follow recommendations laid out by the Royal Australian and New Zealand College of Obstetricians and Gynecologists (RANZCOG), who recommend that pregnant women do 150-300 minutes of moderate-intensity exercise each week.

Not only is it safe to exercise during pregnancy, doing so has so many benefits for you and your baby. These include  helping you get better sleep, keeping you strong for labor, and preventing hypertension.

Myth #2: You can’t lift weights

When it comes to women lifting weights in general, wow, people have opinions. Add pregnancy to the mix and it can get even more heated – I received many comments and DMs during both my pregnancies from people who were shocked that I was still lifting weights while pregnant and told me it was dangerous.

But you know what? As an experienced lifter and qualified personal trainer who worked with women’s health experts to develop my FIT Pregnancy program, I knew that strength training within my limits was actually a good thing. And in fact, strength training is a recommended part of the ideal 150-300 minutes of exercise per week.

Want to keep lifting to stay strong? Take a look at my guide to lifting weights during pregnancy.

Myth #3: Don’t start exercising now

This one can be a little confusing because there are some forms of exercise that you shouldn’t attempt for the first time during pregnancy. For instance, if you haven’t regularly lifted weights in the past, now is not the time to grab the dumbbells.

However, if your pregnancy (or perhaps even the process of getting pregnant) has made you question your inactivity and overall health, you shouldn’t be afraid to begin introducing regular, moderate exercise to your life.

If you’re currently inactive but want to start moving during pregnancy, RANZCOG recommends starting with 15 to 20 minutes of light exercise at a time, and slowly building up to 30 minutes per session.

If you are inactive, I don’t recommend starting with FIT Pregnancy, as this program is designed for already active women to maintain fitness and strength. You might want to try brisk walking, riding an exercise bike or swimming. Just remember to warm up and cool down, and stop if anything doesn’t feel right.

Myth #4: You shouldn’t raise your heart rate

Love to run? You don’t have to stop! Back in the olden days, the advice given to pregnant women was to not raise your heart rate above 140 bpm – but that is no longer the case. These days, the experts now point to the Borg Rate of Perceived Exertion and suggest you reach a 12-14 on the scale when exercising – that means your breathing is at the point where you can still talk to someone, but you’re too out of puff to sing.

Before you start any exercise, familiarize yourself with the warning signs you should stop exercising when pregnant.

Good nutrition is never more important than when you’re pregnant. What you eat doesn’t just support the development of your baby, it fuels your increasing energy needs, too. But while you’re upping your calories to keep up with your growing bub, you also need to make sure that the foods you consume are nutrient-dense, well-prepared and safe for the both of you.

Try my Honey Lime Salmon dish for a healthy and tasty dinner option from the FIT Pregnancy meal plan.

Important: Always consult your healthcare professional before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

Learn More About Fitness

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post 4 Pregnancy Fitness Myths appeared first on LA Yoga Magazine - Ayurveda & Health.

Emily Skye works her pelvic floor.

Menopause may signal the end of your periods, but does it mean the end of smashing a strong workout? Not a chance!

I’m here to tell you that women can and should continue to train, feel strong and crush their workouts into their 40s, 50s, 60s and beyond!

If you’re already experiencing it, you’ll know that there’s more to menopause than no more periods. There are different phases and symptoms, and the journey won’t be the same for everyone. That’s why I’ve teamed up with Dr. Jessica, physical therapist and part of my FIT crew, to show you how you can keep moving your body and benefiting from training as you move through perimenopause, menopause and beyond.

What is Perimenopause?

Perimenopause occurs when your body is nearing the end of its reproductive years and starts transitioning to menopause. This phase occurs at different ages for different women, starting as early as the late 30s for some, and (more often) in the early 40s for others.

What happens during Perimenopause?

As you go through this phase, your ovaries will start producing different levels of estrogen, which can make your menstrual cycle erratic or irregular.

Some signs you may be experiencing perimenopause include:

• Night sweats.
• Hot flashes.
• Mood changes.
• Incontinence.
• Vaginal dryness or pain with intercourse.

Dr. Jessica says it’s important to be aware of the changes you’re experiencing so you can remain proactive with your health.

“Remember, the contraceptive pill can mask the symptoms of perimenopause and menopause,” Dr. Jessica says. “As you get into your 40s, it’s a good idea to talk to your doctor about the best time to stop taking the pill or switch to a different form of contraception.”

Can exercise help with Perimenopause Symptoms?

According to Dr. Jessica, hormone changes during perimenopause will affect your musculoskeletal system.

“That means it’s more important than ever to stick to a regular strength training routine in order to slow down the rate of muscle and bone loss,” she says.

These changes can also spark weight gain and change.

Continuing to exercise will help you to do the following.

• Maintain muscle.
• Regulate cortisol (the stress hormone).
• Reduce fat storage.
• Minimize diabetes risk.
• Prevent aches and pains or future injuries.

“This phase is also a good time to introduce pelvic floor exercises into your routine, especially if you start to notice bladder leakage,” says Dr. Jessica.

“If you do experience incontinence or vaginal pain, you should seek help from a women’s health specialist or pelvic physiotherapist as soon as possible to prevent and reduce any future concerns. Unlike hot flashes or mood swings, these two symptoms often don’t go away on their own.”

Yoga (including pelvic floor work) is a great addition to any menopause exercise routine.

What if I don’t feel like exercising during perimenopause?

It might not always feel like it, but maintaining a regular training routine is one of the easiest ways to prevent and manage the mood changes that can come with perimenopause.

“Any form of exercise that increases endorphins and reduces stress or negative feelings will help you to manage the transition,” says Dr. Jessica. “It could be a sweaty strength session or taking a walk outside. Breathing exercises, meditation and listening to relaxing music can help, too.”

Changing sleep patterns during perimenopause can also feed into mood changes (and vice versa). Again, it’s crucial that you take a proactive approach for your mental health.

“Multiple studies show that light to moderate exercise before bed can actually help with restorative sleep,” Dr. Jessica adds.

Aim to do a lighter session at least 90 minutes before bed, keeping the more vigorous workouts for earlier in the day. (Unless you’re naturally a night owl, in which case you should work out when it works for you!) If you find yourself dealing with lethargy or sleep limitations, it’s important to try and identify the root cause. If it’s from poor dietary choices, lack of exercise or stress, focus on forming good habits in those areas to keep yourself feeling healthy and energized.

How Do I know when I’ve reached Menopause?

Once you have gone through a year without menstruation, you’ve fully transitioned to menopause. Most women will reach this phase between 45 and 55.

What’s the Best Kind of Exercise for Menopause?

Increasing evidence shows just how important regular physical activity is for increasing quality of life in general, but especially in middle age and beyond.

“During menopause, it’s even more important to stay regular with your strength training and focus on bigger muscle groups, doing activities you enjoy, and including restorative options like yoga or pilates,” Dr. Jesscia says.

“Moving your body also is shown to decrease pain for people with osteoarthritis and lower back pain.”

Emily Skye performs dumbbell deadlifts, a compound movement recommended for women going through menopause.

By continuing with proper strength training, you are able to put your muscle fibers under strain to help them adapt and maintain a level of strength that you won’t otherwise naturally have at this stage.

According to Dr. Jessica, your menopause exercise plan should focus on the following.

• Glutes.
• Quads.
• Back muscles.
• Compound movements such as squats and deadlifts.

Why are these areas so important to exercise?

“Loading your bones through resistance exercises also increases your body’s ability to create stronger bones to prevent the onset of osteoporosis,” Dr. Jessica says.

“The loading process triggers cell activity in the bones to keep reforming tissue, which reduces bones’ ability to bend or break.”

What if I don’t have the Energy to Exercise during Menopause?

Decreased energy or increased fatigue is common as your hormones change. However, one of the many well-researched benefits of exercise is the fact that it aids in reducing fatigue and increasing energy – yes, even in menopausal women. This is why sticking with a balance of strength training and restorative exercise is a great goal for menopause.

“In a recent study of physical activity levels and the effects of menopause on women, it was found that those who do moderate or vigorous levels of exercise regularly (3-5 days per week) experience less severe menopause symptoms,” Dr. Jessica says.

Whatever stage you’re at, don’t stop if you want to stay fit as you age!

In order to prioritize future well-being, it’s important that you create a lifestyle of healthy habits that you truly enjoy. It’s never too late to start (or enhance) your fitness goals.

“A regular strength training routine will continue to benefit you during post-menopause, reducing the effects of age-related illnesses such as arthritis and diabetes,” Dr. Jessica says.

“Training is also crucial to maintaining balance and coordination, which will reduce falls and prevent fractures, so you are able to retain your independence.”

How you feel can change from day to day, so keep moving with my Made to FIT workouts. It’s easy to filter for a low, medium or high intensity workout to suit your energy levels and strength. Having a high quality of life is so important, so don’t let any age-related changes make you feel like you can’t live and feel your absolute best!

Release the Pressure with this 7 Minute Meditation!

Emily Skye FIT

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Menopause & Exercise: How to Stay Strong and Fit as You Get Older appeared first on LA Yoga Magazine - Ayurveda & Health.

Why You Need to Vary Your Workouts and Include Medium Intensity Workouts

Has anyone else noticed how their energy levels and mood fluctuate throughout the month? You may want to vary up between high, low, and medium intensity workouts.

Since that is something that so many women experience, I’ve designed new workouts that are Made to FIT – fit your mood, your energy levels and your strength. How you feel can change depending on your cycle and stage of life, but I want to help you keep moving no matter what.

You can now choose your FIT workout on the Emily Skye FIT app intensity based on how you’re feeling: up the intensity on those strong days, lift yourself with mood-boosting exercise, or stick with slower, stress-relieving sessions on the days your body needs it.

Let’s take a look at how each level of intensity in my Made to FIT sessions works and for fun, I thought you’d like to try one of the medium intensity workouts!

High Intensity Workouts

What are they? These workouts will spike your heart rate, help you achieve strength and endurance goals and smash your personal bests. Expect HIIT/HIRT and advanced strength training workouts incorporating big lifts and compound moves.

When to use them: When you’re feeling super strong and full of energy, it’s time to take on a high-intensity challenge!

Medium Intensity Workouts

What are they? Increase your heart rate and work your muscles without pushing yourself to the limit. Expect HIRT and strength workouts designed to maintain lean muscle and cardio fitness.

When to use them: These workouts are great for days when your energy levels feel stable and standard. If menopause or PMS has you feeling down, these moderate-intensity workouts are perfect for boosting your mood.

Medium Intensity Workout with Emily Skye Fitness

Low Intensity Workouts

What are low intensity workouts?

Sessions to focus on recovery and flexibility, plus low-intensity strength exercises using slow and controlled movements.

When to use low intensity workouts.

Fighting fatigue? A low-intensity workout is a great way to keep moving and stay consistent when you can’t manage a high-octane workout.

Train to Win

Training has always been the one thing that makes me feel better. Whatever your starting point, with Made to FIT you can now find the exercise that helps YOU feel better too.

Post Workout Nutrition

After your workout try this:

Chocolate Coffee Snack Smoothie

Ingredients

• 3/4 tsp instant coffee
• 2 tbs (1 1/2 fl oz) water boiling
• 1/2 medium banana sliced & frozen
• 3/4 cup (6 1/2 fl oz) almond milk (or dairy alternative)
• 1 1/4 tbs cocoa powder (or cacao powder)
• 1 tbs rolled oats (or brown rice flakes or quinoa flakes if gluten-free)
• 1 cup ice

Method

(based on 1 serving)
Blend all ingredients together until smooth and ENJOY!

Practice A Variety of Workouts with Emily Skye FIT

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Why You Benefit from Medium Intensity Workouts appeared first on LA Yoga Magazine - Ayurveda & Health.

It can be SO HARD to appreciate and feel good about your postpartum body, especially if you struggled with body image issues before getting pregnant. But I’m here to tell you that your body is simply amazing, and it IS possible for you to see it that way. We just need to rethink what we talk about when we talk about bouncing back after pregnancy.

When I was creating FIT Post-Pregnancy, I wasn’t where I wanted to be in terms of my fitness, but I had more love and appreciation for my body than ever before. I knew the physical progress would come, but I didn’t want to rush it.

I created my postnatal program because I wanted women to have a safe space to regain their strength and return to fitness after giving birth. A big part of that is about enjoying exercise for how it makes you feel – not just how you look.

I recently shared a reel on my emilyskyefit Instagram account that showed my “Bikini Body” in different forms over the past couple of years. I always want others to feel confident in their bodies too, no matter what shape or size it is. As I said in my post, there’s nothing wrong about being confident in your skin! There’s everything right about it! I’m grateful for what my body has had to go through during pregnancy and postpartum and I work hard to look that way I do now, I feel strong, fit and healthy! And everyone, no matter what size or shape and no matter how much cellulite, wrinkles or stretch marks you’ve got – wear the bikini if you want to! Everyone has a bikini-worthy body!

Health and fitness is a huge part of my life and always will be. Training makes me feel alive, energetic and strong – for myself, and for my family.

It’s time to reject the pressure to ‘bounce back’ and instead embrace your body for the incredible things it has done and is still capable of!

With that being said, my dedicated postnatal program was designed in collaboration with women’s health physiotherapist Phoebe Armfield to help women to recover, progress and rebuild after giving birth.

It’s the same style of training that helped me return to fitness after my babies, and I’m so excited to share this taste of the full program with you, so let’s get started!

Grab a workout mat and a towel, then hit play to try post-pregnancy stage 1: recovery of the program!

Stage 1 – Recovery

This is intended for women who are at least 6-10 weeks postpartum, have received clearance from their doctor to recommence exercise and are ready to start regaining their strength and fitness.

Stage 2 – Progress

This section is intended for women who are ready to do a bit more and slowly up the intensity by using light weights for full-body low-impact strength workouts.

Stage 3 – Rebuild

Rebuild is intended for women who are ready to lift the tempo with low-impact HIIT-style cardio and a more diverse range of strength movements.

Love these workouts? They are just one tiny part of the full FIT Post-Pregnancy program available on the Emily Skye FIT app. Visit emilyskyefit.com for more information and to start your 7-day free trial of the programs.

An important note: Always consult your doctor before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner. You can read the full statement on safety here.

I hope you enjoy this meditation from my app that will help you take the focus off what it doesn’t look like or can’t do, and send it some love for all the amazing things it is capable of.

Meditation: Your Body is Your Friend

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Let’s Get Real About Bouncing Back After Pregnancy appeared first on LA Yoga Magazine - Ayurveda & Health.

How to Get Started with Strength Training

Strength training can sound intimidating or feel overwhelming, especially at the beginning of your journey.

• What muscles am I targeting?
• Am I going to bulk up a ton?
• How is this even benefitting me?

When starting a new program, we may feel a bit out of our comfort zone, but if we don’t try or push ourselves, we can also miss out on all the benefits strength training can offer us!

As a certified personal trainer and the founder of the Emily Skye FIT app, I’ve been encouraging women to pick up weights for years.

You probably know that lifting weights makes you stronger, but the benefits don’t stop there.

Regular strength training will burn fat, increase stamina, improve heart health, help you to avoid injury (because stronger muscles protect your joints and bones) and build a sculpted body. As a mother of two kids that are always on the go, I like to spend my time doing a workout that makes me feel better physically and mentally. Strength training ticks both of those boxes!

To make your journey to lifting weights (and loving it) seem a little less scary, I’ve put together a guide on what to expect after you start strength training.

5 Benefits to Look Forward to When You Start Strength Training

1. Newbie gains!

If you’re brand new to training with weights, you’re likely to see serious strength and definition gains quickly – even within the first few weeks. These ‘gains’ in lean muscle are caused by your body adapting to a totally new way of moving.

2. Strength training can transform your shape quite quickly, particularly if your diet is on point.

You may earn a more filled-out booty, a flatter and more defined stomach, improved leg and shoulder definition, and a whole lot more. If you don’t see physical changes early on, don’t despair! Everybody is different – focus on the way strength training makes you feel, not the way it makes you look.

3. You’ll move with more ease!

Within a few weeks, you’ll likely notice that some everyday movements feel easier – e.g. carrying shopping bags, picking up a toddler – and your endurance has improved.

4. Some people experience an easing of chronic pain as supporting muscles get stronger.

For example, lower back pain may be eased by stronger glutes and core, while knee pain can be reduced when your glutes, hip and leg muscles are strengthened.

5. Don’t forget the mental benefits!

It’s not just the ‘me time’ that a workout gives you – many women talk about how confident and strong resistance training makes them feel.

4 Strength Training Challenges

I’m not saying it’s all easy, but the results you get from pushing through will be worth it! Prepare for the following challenges for greatest success.

1. You might experience some DOMS (delayed onset muscle soreness).

Yes, you’ll likely experience some DOMS (delayed onset muscle soreness) in the beginning. But don’t worry, this will lessen as your body adjusts.

2. If you’re not used to holding weights, you may have sore hands or calluses when you get started.

If this worries you, look for special workout gloves in your local sports store or online.

3. You may not have full mobility when you start, which can lead to some soreness.

It’s important not to push yourself into uncomfortable positions – only go to a comfortable depth on exercises (such as squats) and use the modifications where necessary to avoid injury.

4. Strength training makes some people not just hungry, but ravenous!

Make sure you’re getting your pre- and post-workout snacks and making nutritious, balanced meals to avoid overeating. My FIT app has you covered here, with meal plans and recipes approved by an advanced sports dietitian.

Why Strength Training Works

3 myths about strength training

Here’s what WON’T happen just because you start lifting weights.

1. You won’t get bulky.

There’s nothing wrong with the visible ‘bulky’ muscle mass that bodybuilders rock, but building that kind of muscle takes concerted, focused effort – especially for women. You won’t get those kind of results from my FIT app.

2. You won’t mess up your fat loss goals.

While cardio might burn more calories in a 20-minute session than lifting weights, building muscle will boost your metabolism, help you burn fat more efficiently, and help you to maintain lean muscle (AKA definition). In fact, research has shown that the muscles of someone who regularly lifts weights can burn up to 50% more calories than the muscles of a regular runner or walker! So if losing fat is your goal, strength training is for you.

3. It’s not just for guys.

The myth that strength training is a male-only pursuit couldn’t be further from the truth! The list of benefits of strength training for women is very long, especially as we get older. One of the biggest reasons to lift weights is for your bone density – weight-bearing exercise can reduce the risk of osteoporosis.

Try this pre-workout breakfast smoothie

You’re definitely going to need some fuel in your body to ensure you have enough energy to get the most out of your workout. Below is one of my favorite breakfast smoothies to drink before a morning training session.

Lemon Turmeric Smoothie

Ingredients (1 serving)

1/2 cup (4 1/2 oz) Greek yogurt (or dairy-free alternative)
1/2 cup (4 fl oz) water
2 tbs vanilla protein powder (or natural protein powder)
1 tbs rolled oats (or brown rice flakes or quinoa flakes if gluten free)
1/2 lemon juiced
1/4 tsp ground turmeric
4-6 ice cubes

Instructions

Blend all ingredients on high until smooth and creamy and serve immediately.

Learn More at Emily Skye FIT

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Emily Skye’s Foolproof Guide to Starting Your Strength Training Journey appeared first on LA Yoga Magazine - Ayurveda & Health.

When you want to see results from your fitness routine, ‘rest’ can seem like a dirty word: ‘Rest? Who has time for rest? This goal isn’t going to reach itself!’ But in reality, rest days are just as important as regular workouts when it comes to making progress and getting results.

Rest doesn’t have to mean coming to a complete standstill. A rest day for you could mean doing yoga instead of lifting weights, stretching and using a foam roller after a big day of HIIT, going for a walk, or doing a few laps of the pool to work out some of that lactic acid.

As a certified personal trainer and the founder of digital fitness app Emily Skye FIT, I know that rest days can actually play a big role in moving your progress forward.

How are Rest Days Important?

1. Muscle Repair and Growth.

Muscle repair and growth happens when you stop, rest and sleep. And if you’re pushing your body too hard, even a full eight hours’ sleep won’t be enough time for your body to do a full repair job.

2. Avoiding Injury.

Overuse injuries happen as a result of consistently and repetitively putting strain on a specific body part. Resting for a few days will usually help any pain settle down.

3. Sustaining your habit!

Fitness should be a sustainable habit that fits into your life, not an unrealistic drain that you’ll drop in a few weeks. That’s where rest comes in – giving you a good balance and preventing your workouts from turning into a chore.

In general, at least one rest day every 7-10 days is recommended. To make it easy for you, I’ve actually scheduled them into the Emily Skye FIT planner. However, it’s important to learn to listen to your body and know when it needs a break. This involves knowing how your body is speaking to you.

What are some sure signs that your body needs a rest day?

1. You’re exhausted.

If you’re tired even after getting a full night’s sleep, it’s time to take a day or two off. Sleep plays a huge role in your recovery and muscle growth, but if you’re pushing your body too hard even the regular eight hours won’t be enough time for your body to do a full repair job.

2. You’re still sore.

You may have the dreaded DOMS – delayed onset muscle soreness.

This can last a few days after a tough workout. However, if muscle soreness lasts for a longer period of time or you feel like you’re always sore, your body could be telling you that it’s too overworked to recover properly.

If you have trouble releasing tight muscles, try using a foam roller and gently stretching – my Stretch & Roll sessions in your planner on Saturdays are a great starting point. Active recovery such as the new yoga workouts we’ve added to the app can help, too.

3. Your workouts consistently lack intensity.

We all have days where we can’t bring the intensity to a workout – that’s totally normal. However, if you’re finding that this is the case for a few days in a row, your mind and body need a break. Watch out for decreased strength, lack of agility or reduced endurance – they’re all telltale signs of overtraining.

4. Your cycle is out of whack.

Exercise can be great for helping reduce symptoms that come with your period, like cramps, backaches and irritability. But if you exercise TOO MUCH, you can cause a condition known as amenorrhea – in which your period stops or becomes irregular.

If you have been working out intensely and you notice your period has stopped or become irregular, this could be a big, flashing signal that you need to take a break and restore your energy balance. Give yourself a week off from excessive exercise and use that time to talk to your doctor.

5. You have pain in your joints.

There’s a difference between the ‘good sore’ you feel during and after a really tough workout, and the pain that is your body’s way of asking you to take a break. If you have joint problems you can’t shake, talk to a physiotherapist about how you can modify your regular workouts.

6. It’s just not enjoyable anymore.

Remember when workouts were fun? When you’re making excuses to skip workouts, your most epic pump-up playlist isn’t working anymore, or you’re hating every single minute of your HIIT session, it’s time to step away for a day or two.

You don’t have to completely stop moving: do a stretching session or mix up your routine with a completely different form of exercise. Trying something new is a great way to reignite your spark.

What should you do on your rest days?

1. Move!

Just because it’s a rest day, doesn’t mean your butt should be glued to the couch.

Gentle exercise – like walking, yoga or swimming – keeps the blood flowing and prevents stiffness.

This is active recovery: when your body is telling you that it doesn’t want to work out today, but you still feel like you have some energy for movement, a slower-paced and lower intensity active recovery session can give you the best of both worlds.

Your journey towards your fitness goals doesn’t come to a grinding halt, while your body still gets a chance to rest, repair and recover.

2. Stretch.

When you’re new to exercise, it’s normal for your muscles to feel sore. That’s why the rest days in my beginner program FIT Foundations include optional stretch sessions to reduce DOMS and improve mobility and flexibility. You’ll also find active recovery sessions in your FIT planner on weekends – which you can do any time.

3. Nourish yourself.

You still need to eat well on the days you’re not training because your body is hard at work growing those muscles.

4. Enjoy some me time.

There’s more to life than the workout mat, so be sure to look after yourself mentally, too.

Do a meditation, indulge in something you love or learn a new skill.

5. Get solid sleep.

This is important ALL the time, not just on your rest days. Take a look at our tips to help you sleep better, and if you need help switching off, try a calming sleep meditation with me.

Try using this visual guide to make the most of your time out.

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Why Schedule Rest Days: Best Practices for Fitness appeared first on LA Yoga Magazine - Ayurveda & Health.

Summer vacation season is nearing, and while we could all use a little R&R, it doesn’t mean we have to throw our healthy habits out the window. As a mother of two, I look forward to relaxation whenever I can get it, but taking care of myself involves more than just laying around on the beach. I’m a firm believer in incorporating mindful movement and healthy practices into my daily routine even when I’m “off” in order to fuel my soul and support my health on a daily basis. I love incorporating an easy exercise routine while traveling.

As certified personal trainer, and the founder of digital fitness app Emily Skye FIT, I want you to know that even the shortest of workouts done from a hotel room can still be effective and help you stay on track while you unwind. Imagine returning from a relaxing getaway (or adventurous getaway!) and feeling not just refreshed, but a bit more flexible and agile.

So rather than committing to an hour-long workout every day, I suggest taking it slower, and using exercise to connect to your body. Now’s the time to turn inward, have some fun, and reset from daily life – after all, you’re in vacation-mode, remember?

You don’t need to go to the gym to get fit. You don’t even need to go outside, but changing up your scenery on vacation could inspire you to move in a way you didn’t expect. Wherever you are, all you need is some floor space, and your body. Nothing else!

My Vacation Non-Negotiables

1. My FIT app, which includes daily workouts and meditations to help me incorporate mindfulness and movement into my day.
2. Healthy snacks for being on the go – like the below make-ahead trail mix recipe that I’m loving!
3. Sunscreen! And sunglasses.
4. A good book.
5. 20 minutes to myself to move my body.

Trail Mix Ingredients

• 1/3 cup (1 1/2 ounce) whole almonds (roasted)
• 1/3 cup (1 1/2 ounce) pistachios
• 4 tbs (1 1/2 ounce) goji berries
• 2 1/2 tbs coconut flakes
• 1 1/2 tbs pumpkin seeds (pepitas)
• 1 ounce 70% dark chocolate (or dairy free alternative) chopped

Here are 6 steps for some easy, “pack in your suitcase” moves  for a small-space workout you can do in under 20 minutes.

1. High Knees

Great to start with as a warm-up exercise, high knees will get your heart rate going and stretch and strengthen your hip flexors, quads and glutes.

2. Burpee

Another great move to warm you up and get your cardio pumping.Burpees work your whole body and improve strength and endurance.

3. Lunges

Lunges will target your quads, glutes, hamstrings, calves, and major core muscles. Do any type of lunge, mixing it up each time, including reverse lunges, jump lunges and curtsy lunges.

4. Low-Plank to Push Up

A combination of a push-up and a plank, which targets your abs, lower back, triceps, glutes and quads and is fantastic for strengthening your core. Don’t forget to keep your core engaged, maintaining a steady pace as you move up to extended arms, and back down to your elbows.

5. Squat Jumps

An explosive, powerful movement that targets your glutes and legs. From a squat position, stand and spring up off your feet to jump up into the air, and land back down again softly and smoothly into a squat.

6. Bicycle Crunches

Instead of plain crunches, try doing bicycle crunches, which gets your heart rate up and targets your upper and lower abs, and sculpts your glutes and quads at the same time.

Keep Up with Recovery in Your Exercise Routine While Traveling

For rest and recovery days, I have begun incorporating yoga into my exercise routine while traveling and at home–in order to better connect with my mind and body. Yoga is perfect to bring with you on vacation because it doesn’t require anything but you, your mat, and willingness to stretch yourself.

See below for a warm and gentle yin yoga session created with the help of Emily Skye FIT yoga instructor, Michelle. More on the Emily Skye FIT app!

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post 6 Steps to an Easy Exercise Routine while Traveling appeared first on LA Yoga Magazine - Ayurveda & Health.

You Can Work Out During Pregnancy!

Pregnancy can be filled with a lot of questions, especially if you’re a first time mom – and there are a lot of “do’s” and “don’ts” to keep in mind.We all know that regular exercise is beneficial for our health. Did you know there are many benefits of working out while pregnant–not just for you during pregnancy and in your postpartum recovery, but for your baby, too?

As a mother of two, certified personal trainer, and founder + face of the digital fitness app Emily Skye FIT, one thing I always say is the following.

You don’t need to wrap yourself in bubble wrap for nine months when you’re pregnant.

With the right guidance and approval from your doctor, it is safe to exercise during pregnancy.

That’s why I created a pregnancy-focused program in my FIT app, FIT Pregnancy, to keep you moving through each trimester and help you navigate pregnancy workout safety. So before you kick off your sneakers and put your feet up, take a look at all the ways that having a pregnancy workout plan could do a lot of good for mama and baby, all approved by Phoebe Armfield, women’s health physiotherapist and a member of the FIT crew.

10 Benefits of Staying Active and Working Out During Pregnancy

1. Exercise doesn’t just reduce backaches and pelvic pain by maintaining muscle strength, it can also reduce bloating, constipation and swelling by keeping your digestive system and fluids flowing.
2. There always seems to be a lot to stress about when you’re expecting. So get moving to release those endorphins and boost your mood and energy levels.
3. Exercising consistently will help you to fall asleep more easily, get better quality sleep and wake up feeling more rested.
4. It’s normal to gain weight during pregnancy. However, regular exercise can prevent excessive weight gain. Excessive gestational weight gain can increase your risk of developing diabetes and high blood pressure during pregnancy. It can also result in postpartum weight retention – meaning it’s much harder to lose weight after your baby is born.
5. Want to be prepared for labor? Exercise! You’ll maintain muscle tone, strength and, perhaps most importantly, endurance! Your body is about to do something pretty incredible, so having confidence in what it is capable of is a great bonus, too.
6. On average, women who are active during pregnancy spend less time in labor and experience fewer complications (requiring less medical intervention) during delivery.
7. Staying fit and strong will prepare your body for lifting, holding, carrying and pushing your (growing) baby once they make it out into the world.
8. Exercise reduces your risk of gestational hypertension (high blood pressure during pregnancy) and pre-eclampsia, which can be dangerous for mother and baby.
9. By maintaining muscle strength in your trunk and lower body, you can prevent – or better manage – urinary incontinence. Don’t forget your Kegels, ladies!
10. A study reported in the New York Times showed that newborns whose mothers exercised during pregnancy develop more “athletic hearts” and may become physically coordinated sooner than other babies. And advanced motor skills and better-conditioned hearts will only encourage your child to be more active as they grow.

Always consult your healthcare professional before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

Working out During Pregnancy: My Go-To Sequence!

Trimester 2 Low Intensity – First Workout

This workout is a low-intensity session taken from Trimester 2 of my FIT Pregnancy program. It is designed to help keep you moving safely in the middle stages of pregnancy, and maintain strength in your back and core.

An important reminder: you should not start this FIT Pregnancy workout if you have not participated in exercise regularly prior to becoming pregnant – this program is not designed for beginners.

Always consult your healthcare professional before beginning any new exercise program or regime or working out during pregnancy, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

Equipment required: Light dumbbells, cushion

Warm-up

• March on the spot + active arms – 30 sec
• Half squat + lean – 30 sec
• Shoulder press + tricep overhead extension – 30 sec
• Sumo plie stretch – 30 sec
• Side squat + arms up – 30 sec
• Arm circles – 30 sec forward, 30 back

Workout

Complete 4 rounds total. Rest 20 seconds between exercises, and 60 seconds after each round.

• Bodyweight squat – 30 secs
• Single-arm forward-leaning dumbbell row – 30 sec each side
• Seated dumbbell Arnold press – 30 secs
• Alternating donkey kicks – 30 secs

Cool-down

• March on the spot + active arms – 60 sec
• Heels to bum – 60 sec
• Standing quad stretch – 30 sec each side
• Standing chest stretch – 30 sec
• Hip flexor stretch – 30 sec each side
• Child’s pose – 30 sec

Pregnancy Workout Exercise Descriptions

March on the Spot + Active Arms

Start with your feet hip width apart and gently march on the spot. Use your arms, moving them backwards and forwards as you march. Keep your chest lifted and shoulders back.

Half Squat + Lean

Stand tall with your feet hip width apart. Carefully sit down into a half squat with your weight through your heels. Staying in your small squat, reach your right arm gently up over your head towards the left. Bring your arm down and gently reach your left arm up over your head towards the right. Continue alternating your arms.

Shoulder Press + Tricep Overhead Extension

Stand with your feet under your hips, roll your shoulders back and down and bring your hands up in front of your shoulders. Press your hands above your head and then hinge at your elbows to drop your hands back behind your head. Straighten your arms back and bring your hands back down to your shoulders, keep repeating this movement.

Sumo Plie Stretch

Take your feet just wider than shoulder width but not uncomfortably wide. Roll your shoulders back and down and carefully sit down into a sumo squat. As you squat down, rest your forearms on the inside of your thighs and gently push with your elbows to open up the stretch. Move your arms away from your legs as you push up out of the squat.

Side Squat + Arms Up

Set up in a standing position with your feet under your hips, soft knees and your shoulders rolled back and down. Step one foot out to the side and carefully sit back and down into a squat. As you squat, raise both arms up above your head to touch your hands together. Push up from your squat and return to the starting position, resting the arms back by your side. Complete another squat reaching your arms up, this time stepping to the other side.

Arm Circles

Stand with your feet hip width apart and bring your arms out to either side of your body. With your shoulders back and down and your chest lifted, make small circular motions with both arms. Don’t let your arms drop, try to keep them inline with your shoulders.

Bodyweight Squat

Stand with your feet hip width apart and carefully sit your hips back and down as if you’re sitting into a chair. Keep your knees in line with your toes and sit your weight through your heels. Maintain a neutral spine throughout and only squat as deep as you’re comfortable.

Single-arm Forward-Leaning Dumbbell Row

With a dumbbell in one hand, place your other hand on the back of the chair for support and take a split stance with the opposite foot to the hand holding the dumbbell forward. Hinge forward at the hips to 45 degrees with your active arm in a straight line from your shoulder down to your wrist and the palm of your active hand facing your opposite leg. Slowly bend through your active arm’s elbow to row the dumbbell up to the outside of bump and slowly lower back down. Keep your shoulders rolled back and down to prevent too much trapezoid activation and don’t forget to breathe.

Seated Dumbbell Arnold Press

Sit in a chair with your feet firmly on the ground under your knees and hip width apart. Roll your shoulders back and down and bring your dumbbells up to shoulder height with your palms facing you. As you slowly push the dumbbells up towards the sky, take your elbows wide and rotate your hands so your palms face forward and extend your arms above your head. Reverse the movement to bring the dumbbells back to where you started.

Alternating Donkey Kicks

On all fours with your knees under your hips and your wrists inline with your shoulders, keep your spine neutral and the back of your head in line with your spine. Transfer your lower-body weight into your left leg and keeping a 90 degree bend at the knee, extend through your right hip to raise your right leg behind and drive your heel towards the sky. Squeeze through your glute to control the movement and slowly lower your leg back down. Alternate legs and repeat the movement on the other side.

Heels to Bum

Start with your feet hip width apart and your shoulders back and down. Carefully lift one leg back behind the body to kick your bum and replace it back to the ground. Continue the movement, alternating on the opposite side each time.

Standing Quad Stretch

Stand next to a chair to hold for balance as you transfer your weight into the leg closest to the chair and bring your other leg up behind the body. Hold the foot or ankle with the hand on the same side and think about tucking your tailbone under to prevent any arching of the lower back. You should feel a stretch through the quad of the leg you’re holding. Repeat on the other side after 30 seconds.

Standing Chest Stretch

Stand with your feet under your hips, soft knees and a neutral spine. Take your hands behind your both and interlace your fingers so your palms are facing your body. Roll your shoulders back and down and feel a stretch across your chest.

Hip Flexor Stretch

Take a split stance on the floor with your left knee on the floor directly under your hip and your right foot flat on the ground in front, directly under your right knee. Make sure you have a 90 degree angle at each knee. Gently tuck your tailbone under to lengthen the left hip flexor. Repeat on the other side after 30 seconds.

Child’s Pose

With a cushion on the floor in front of you, kneel on the floor and sit back onto your heels with your knees pointing outwards. Hinge forward at your hips to bring your body down towards the cushion. Rest your forearms on top of each other and rest your head on top of your hands. Your knees should be wider than your elbows and your hips stay seated back over your heels

Learn More

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the pregnancy/post-pregnancy programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post The 10 most important benefits of working out during pregnancy appeared first on LA Yoga Magazine - Ayurveda & Health.