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Find your health and fitness goals and smash them with FHIT. Designed by elite gymnast Lauren Hannaford, FHIT is a transformative workout program made for you. Access quick workouts that actually work. Discover delicious recipes and mental exercises to power up your body and mind. What are you waiting for?
Change your life and find your fit. Get instant access to FHIT by Lauren Hannaford for $19.99 a month.

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When you feel better, your life is better. Build health, fitness, mobility, strength and happiness to grab each day with both hands. With FHIT, we’ll teach you about our Heart, Health and Happiness program. And, we’ll give you all the tools and knowledge you need to bring your family on this incredible journey with you. Let’s get FHIT.

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Halloumi Rainbow Salad
Halloumi Rainbow Salad

If you’re a halloumi enthusiast, this is for you!
As an avid cheese lover, I wanted to share one of my favourite salad recipes from the FHIT program. It’s a super easy recipe to follow, with a mixture of textures to keep it fresh and exciting. Think rich, tangy and salty flavours, with a hint of sweet notes throughout.
Halloumi Rainbow Salad

  • Halloumi Cheese – 200g
  • Quinoa – 1/2 cup
  • Cherry tomatoes – 1/2 cup
  • Orange – 2 medium
  • Pomegranate seeds – 1/4 cup
  • Rocket leaves – 2 cups
  • Cashews – 12 whole
  • Coriander – small bunch (8g)
  • Apple cider vinegar – 1 tsp
  • Salt – pinch
  • Black pepper – pinch
  • Olive oil – 2 tbsp

Start by roasting the cashews dry in a pan until browned, then roughly chop them.
Next, peel and slice your oranges, extract seeds from the pomegranate, chop the coriander, slice the tomatoes, wash the rocket and toss all together in a bowl.
Prepare the quinoa by boiling for no more than 20 minutes, then add to the other ingredients.
Heat a griddle pan. With a dash of coconut oil or olive oil, grill your halloumi until crispy and golden brown on the outside. Then add to the other ingredients.
To finish, create a vinaigrette with 2 tablespoons of olive oil, 1 teaspoon of apple cider vinegar and a pinch of salt and pepper.
Whalllaaa, a fresh and healthy Halloumi salad for your next lunch! If you give it a go, make sure you tag me on
Instagram or Facebook, I’d love to see how you go!
If you’re a FHIT member, don’t forget you have access to weekly meal plans, with quick, easy to follow recipes like this as part of the program. There’s also heaps of snack ideas and plenty of nutritional advice for the whole family. Want to get involved? You can find more information on FHIT via the program page here.


Lauren and Asher
How To Balance Life And Fitness

As a new mum, I understand more than ever how challenging it can be to fit everything into your day, sometimes there just aren’t enough hours to get everything done.
Trying to eat healthy, get enough sleep, maintain friendships, be a good mum/wife/friend/etc, do well at work, prioritise selfcare AND fit in regular exercise. Sounds impossible, right?
Finding the right balance between life and fitness can be hard. More often than not, if we’re busy or stressed, exercise falls down the priority list or we tell ourselves we just don’t have enough time.
If being active is important to you, but you just don’t know how to fit it in, here are my top tips for finding that healthy balance.

  1. Get organised

You’re never going to get fit if you just keep telling yourself, “I’ll workout at some point tomorrow when I have time”, without actually putting in a proper plan. Take ten minutes to actually schedule out your day or week, making sure to prioritise when and where you’re going to exercise. Just like you’d schedule in a doctor’s appointment, a catch up with a friend or a hair appointment, scheduling in your workouts mean that they are non-negotiable. Then the night before, make sure to set aside your workout gear and pack your gym bag – you’ll be much more likely to follow through with your plan!

  1. Join FHIT

Join my FHIT program! Shameless plug aside, FHIT is specifically designed to work into your busy lifestyle. The first four phases include quick 15-minute workouts that can be done anywhere, anytime – no equipment needed! They are designed to help you get the most out of every minute and gradually build your strength and fitness level. Plus, there are plenty of rest days, so you won’t feel like you have to be working out every single day to feel accomplished!

  1. Write down your goals

Where do you want to be in three, six- or twelve-month’s time? Having a goal to work towards will give you the motivation to prioritise being active and maintaining your fitness routine. And I don’t necessarily mean a weight goal either. I mean how many push ups do you want to be able to do, or how energised and healthy do you want to feel? Find your WHY and always remind yourself of that whenever you’re losing motivation or don’t feel like exercise is enough of a priority in your life.

  1. Find a friend

Having an exercise buddy is so great for so many reasons! Firstly, it means you get to socialise and exercise at the same time, so that’s one less thing on your to-do list. Secondly, it helps keep you accountable. You can’t bail on your workout if there’s someone counting on you! Lastly, it will help you feel less alone. Life can be hectic and crazy, some days you just don’t feel like exercising. Having someone you can relate and listen, and be proud of you for doing it anyway, will make all the difference!

  1. Give yourself just five minutes

If you’re stressed and busy, and just don’t have the motivation to workout, give yourself just five minutes to give it a go. You can even put on a timer! After those five minutes are over, ask yourself if you really, honestly want to quit. Most of the time, the answer will be no, and you’ll already feel those endorphins kicking in. If you do decide to stop, you can still be proud of yourself for taking that step in the first place – a small amount of exercise is ALWAYS better than no exercise at all!

  1. Remember… balance is key!

Try to avoid having an “all or nothing” mentality when it comes to fitness. Pressure to give everything 110% of your energy all the time can be overwhelming, leaving you feeling deflated and losing all motivation to try at all. Instead, strive for a realistic balance and start small – even if that’s just one workout a week. You’ll feel proud of yourself for actually sticking to your goal and be able to build from there!
Although it can sometimes feel like there are never enough hours in the day, if being active is important to you there’s always a way to make it work! Give yourself permission to trial different methods and of course correct where needed. Balancing life and fitness should always be about supporting your lifestyle and making it work for you – whatever that looks like!
If you want to start prioritising fitness in a way that fits into your lifestyle, try my FHIT program today.


Repetition, repetition, repetition
Repetition, Repetition, Repetition.

Rinse and repeat, we’ve heard it all before. From hair care to fitness – consistency and repetition is key!
But why is repetition so important? That’s for a number of reasons. Take a read of my latest blog and find out how repetition can help you along your FHIT journey.
For your health
The number of times or “reps” that you do a specific exercise is important if you want to improve your heart health. It helps us build fitness and endurance – and that’s so important for a healthy life!
Rep counting is easy with FHIT, count along with me and together, we’ll be living the FHIT life.
Don’t forget that intensity also plays a role in progression, but repetitions are very important too.
Checking In
Not feeling it today? Reps can help us feel out our tiredness or fatigue.
Repeated patterns in training help us realise if we’re tired or under the weather. If you’re not reaching your usual rep count, it could just be “one of those days,” or if you find your reps more of a struggle over a longer period, then your body might need more rest, less stress or better fuel.
Noticing the change in the number of repetitions we’re able to achieve is a great reminder of how to be present in your body and in your workouts.
Building a routine
Doing exercises with a set or target number of repetitions can help us build consistency.
People who rely on repetition learn to accurately interpret their body’s signals and better adapt to maintain training consistency. That’s being present and being consistent – two really big factors in seeing results with fitness.
Building up confidence in your form
We all like to feel confident and familiar with our workouts and that’s because of our body and mind connection! The more we perform an action (repetition), the more engrained that becomes in our brain and muscles.
Our brain and body connection is called the neuromuscular system. When we want to move a muscle, a message is sent from our brain to the muscle to perform the action. The more we perform the action over and over again, the easier or more efficient the messaging system and movement become.
That means, the more we practice our movements and repeat actions, the better we become at them.
Goal building
And finally, repetition is so important for goal building. Like I said earlier, it’s important to establish a routine and track how you’re feeling with it. Set a number of reps with a goal in mind and increase this over time. That’s a really easy measure of your progress, fitness and a great way to celebrate showing up to your workouts!
Join me?
If you’d like to join the FHIT-family, you can subscribe to FHIT by clicking the sign-up button below. If you’re looking for FHIT-natal, you can find it


8 Simple Ways To Turn A Bad Day Around

Bad days – we all have them. Those ones where you wake up late, realise you’re out of dry shampoo after you didn’t wash your hair last night, miss the bus by a hot second, and spill your coffee all over your new white shirt as you arrive late to that Very Important Meeting you were stressed about.
Sound familiar?
Especially now that I’ve become a mother, I’m realising just how quickly my day can turn upside down in a matter of minutes… or should I say seconds! (Any new mums relate?!).
I’m also realising that if I spend the rest of my day dwelling on everything that’s gone wrong, it almost never makes the rest of my day go right. I end up feeling even worse and turning into a not-so-great person to be around.
My solution? I try to combat any bad day by doing at least one positive thing to make me smile. So here are 8 simple things you can do to shift your mindset and turn those bad days around, for good.
1. Take a moment to breathe
If you’re reading this, I want you to stop what you’re doing right now and take a big deep breath! That’s right – 5 seconds in through your nose, hold for 2 seconds, then release through your mouth for another 5 seconds. Focus on the present moment as you do this 3-5 more times. Whenever I feel myself getting overwhelmed, I stop and say to myself “Loz just breathe!”. It’s amazing how quickly this simple trick can make me feel more relaxed so I can tackle whatever challenge lies ahead of me in a more positive and productive way.
2. Get those endorphins pumping
Physical exercise is one of the best ways to boost your mood! It relieves stress, clears your mind and gives you that amazing rush of endorphins. If you’re having a bad day, you might be more inclined to skip your usual exercise – which is all the more reason to pump out a quick 15-minute FHIT workout. You’ll not only notice your mood improve, but you’ll feel super accomplished for getting your body moving when you didn’t want to in the first place!
3. Get outside
Soak up that vitamin D and get outdoors! Taking a moment to breathe in the fresh air or going for a 10-minute walk outside does absolute wonders for your mental health. If I’m ever having a terrible day, I try to take a moment to reset in nature. Being surrounded by trees, birds and sunshine reminds me of how much I have to be grateful for and always helps me put things into perspective.
4. Feel all the feelings
It’s important to remember… you’re allowed to have a bad day! You’re only human. Pretending you’re fine and trying to ignore all your frustrations will only make you feel worse as you hold onto all that negative energy. Instead, I let myself feel whatever I need to feel for five minutes tops – whether that’s venting to a friend, writing in my journal, or even having a good cry. Not only does it give my mind and body permission to release all those negative emotions, but it allows me to clear my mind and start afresh without completely derailing my entire day.
5. Practice self-care
When things are difficult, we often get caught up in negative self-talk. If your mind is saying things to you that you would never say to your best friend, stop and remember to be kind to yourself! You are doing the best you can with what you’ve got. If you’re struggling, give yourself permission to do something just for you. Whether it’s taking a hot bath, watching your favourite Netflix show or indulging in a face-mask – a little pampering can go a long way to lifting your spirits!
6. Spend time with someone you love
There’s nothing like venting to your partner, your mum, your best friend or your favourite colleague when you’re having one of those days! They’ll be able to listen with compassion, validate how you’re feeling and provide you with some solid advice. Whenever I’m feeling down, a good chat and a laugh with someone I care about makes all the difference.
7. Nourish your body
When was the last time you had some water? Or moved your body? Have you eaten something healthy and wholesome today? When we’re feeling stressed, it can have a huge impact on our physical wellbeing. I try to release any tension I’m holding by doing something good for my body – whether that’s a quick stretch or workout, or cooking myself a delicious healthy meal.
8. Remember a bad day only lasts 24 hours
If it’s just been one of those days and nothing you do is helping, that’s totally okay too. The bad days always make us appreciate the good ones even more – and sometimes you just need to feel sad for a little while and try again tomorrow!
Looking for your cheer squad for the good days, bad days and every day in between? The FHIT family keeps each other motivated through our
Facebook Community. Sign-up today for an opportunity to join us xx


post workout
Master Your Home Workout in 3 Simple Steps

Whether you’re a home workout aficionado or new to the world of home workouts, mastering your routine can be tricky. BUT, never fear! Team FHIT are here with some top tips to keep you on track and become a master of the home workout.
We’ve divided our top tips up into three sections, Routine and Motivation, Space and Surroundings, and Rest, Mindfulness and Gratitude. Pick one tip from each section, each week to keep your FHIT routine fresh and on-track – these 3 tips will be your weekly key to conquering the home workout.

Routine and Motivation

It’s way easier to stay on track if you have a plan! Follow the program on the FHIT dashboard and it’s all laid out for you (including rest days!) just pick your phase and set aside 15 minutes in your day to build a stronger, fitter you!
In the same way that it’s easier to stick to a plan than workout on the fly, it’s also easier to complete your home workout if you carve out time for your FHIT sesh. Set your routine by aiming to work out at the same time, setting an alarm to help remind you and build good habits. Don’t worry if you can’t work out at the same time every day, it takes time to adjust to new routines. Alarms and routine help serve as good reminders to prioritise your health and wellbeing so that you can keep showing up for those that you love!
Avoiding the workout? Remind yourself of your WHY. Check back in with yourself, your goals and how you’re feeling – your last fitness check-in results are a great place to start.
If you feel like you need a bit more motivation, why not try reaching out in the FHIT Community Group? Your fellow members are there to share inspiration and be your cheer squad.
Sometimes we forget how far we’ve come! Try taking a motivational selfie after each workout. Your progress pics will encourage you when you feel like you don’t feel like working out.
In last month’s blog we mentioned a fitness journal. If you’ve been keeping one, try reading some of your best journal entries and get ready to get your sweat on.
These reminders show how strong, happy and FHIT you are and will make conquering your next workout a whole lot easier!

Space and Surroundings

Find the spot in your home where you’ll do your FHIT phases and make it fun! Whether it’s your living room or a spare room, make your workout space your own where you can.
Make the space inviting and inspiring so you’re excited to be in it – that’s definitely a top tip for mastering the home workout!
If you’ve been working out in the same space and you’re feeling a little uninspired, it may be time to change up your space.
You could move rooms, take your exercise into an available outdoor space, try a new exercise mat or add some folded towels to get more of home spa/gym feel.
Motivational posters or a mood board tracking your favourite workouts and progress pics are also great for motivation and adding an extra dimension to your workout space.

Rest, Mindfulness and Gratitude

Getting a good amount of sleep will help your body recover and ease your mind. Sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Getting more sleep gives you more energy and motivation to work out – so get some extra ZZZ’s if you can and you’ll be crushing your home exercise before you know it.
In the same way that sleep improves our mood, food and water keep our body healthy, aid recovery and keep our muscles growing. Fuel your body well and you’ll be well on the way to becoming the boss of home workouts.
Have you tried practicing meditation, mindfulness or gratitude? These powerful strategies can help us feel a great sense of contentment and drive us to do more of the things that make us feel great.
Taking 10-15 minutes away from the constant cycles of thought and decision-making can help us relax our minds and often results in a serene and calm feeling – perfect for increasing our overall sense of wellbeing. Try a mindfulness exercise today, we really like
this S.T.O.P exercise from the FHIT resident Psychologist, Brian Langsworth.
Mindfulness reminds us to be in the moment! It means maintaining a moment-by-moment awareness of our thoughts, feelings, and bodily sensations through a gentle, nurturing lens. Making us focus on acceptance and pay attention to our thoughts and feelings without judging them.
Gratitude is as simple as taking 10 minutes each day to reflect on a few things that you are thankful for. You could even add a gratitude section to your workout journal! Regularly writing brief reflections on moments that we’re thankful for can increase well‑being and satisfaction! Perfect for giving you those positive vibes needed to crush your next home workout.


Staying Motivated
Tips to Stay Motivated Going Into the Colder Weather

With Winter in full swing in the northern hemisphere and Summer starting to wind down here in Australia, I’ve prepared some tips to keep you motivated when the cold feet start to set in!
1. Keep it simple!
If the chill has got you feeling a bit daunted about working out, keep your routine simple. I recommend picking three exercises (I like squats, lunges and push ups) and whenever you’re feeling sluggish do 10 of each exercise to get your energy levels up and endorphins pumping!
2. Be prepared
The dark can be just as unmotivating as the cold, so prepare yourself ahead of time.  Get your workout clothes and any equipment ready the night before to battle the early morning blues. If you can squeeze in a lunch time session of FHIT, even better!
3. Be accountable
If you’ve been with FHIT for a while, you’ll know about the benefits of having a
workout buddy. This can be especially helpful when you feel less motivated, that friendly competition and support will drive you to workout and keep you accountable. You’ll both be responsible for turning on a FHIT workout each day and keeping each other on track. A workout partner will also keep you motivated and encourage you through the toughest exercises.
4. Change up your location
FHIT is available online at any time, making it the perfect choice for Winter weather! So, if you’re someone who likes to workout outside maybe workout at home during Winter, keeping you extra warm and cosy during that workout session. That means you get the added bonus of not having to go anywhere too!
If you’re already an avid home workout user, then change up your location within the house instead! A change of perspective could really help you push through some of those tough sessions.
5. Remember your why
Why not keep a workout journal to remind yourself how great exercise makes you feel and how much of a positive impact it has on your day?! Write down how you feel before a workout, which workout you did and how you felt after. Whenever you don’t feel like working out, read your workout journal and remind yourself of your WHY. Hopefully, the thought of happy hormones and extra endorphins gives you that extra motivation to push play on your next FHIT workout.

We’d love to hear about your tips for staying motivated! You can email us your tips and we’ll share our favourites with the rest of the FHIT family.


Return to running image
How to Return to Running Postnatally Without Getting Injured

I’m four weeks post-partum, and even though I am still waiting for the okay from my doctor to start exercising, I know a lot of my Instagram followers (and most likely you reading this) are looking for information that’ll help you return to exercise and help your body recover after giving birth.
I asked my trusty Women’s Health Physio (WHP), Madison Cutmore for her guidance on how to return to common exercises, just like running or the FHIT program.
Exercise has countless mental and physical benefits for new mums, however it’s important that the process of returning to exercise is guided, tailored and graduated.
Running is often an accessible exercise option (just like the FHIT program!) for many women postnatally and due to the highly repetitive and demanding nature of the sport it’s even more important that a women’s health physio (WHP) guides the return to run process. This will help get you on track and keep you there!
To get you back to exercise safely, a WHP will:

  • Graduate your return​. We often see postnatal women return to exercise too quickly once they’ve been given the ‘all clear’ by their GP. They often do too much too soon, however, the biggest key to injury prevention is load management. To graduate your return your WHP will not get you back to your prenatal level week one; instead they’ll start with short intervals with lots of rest time, and gradually decrease rest times as your capacity builds.
  • Prescribestability exercises​, which are essential in keeping you injury free! Pregnancy weight increases and shifts load in your body, alters your posture and changes the biomechanics at your back and pelvis. Lumbopelvic stability is especially important when returning to running as you require hip control with every single leg movement. Exercises to train this include banded squats and toe taps, core control and coordinating proper core/lumbar/glute motor patterning.
  • Prescribe ​resistance exercise​. Strength training has been proven to decrease injury and improve running economy and performance. Combined with your FHIT training, common strength fundamentals for runners include heavy deadlifts, squats and calf raises.

We want to get you running and keep you running; by making sure you progressively increase your load and complement your training with stability work and strength training, you’ll run better, for longer and most importantly without getting injured.
So there you have it. If you’re super eager to get back into exercise (just like I am!), it’s important to remember the risks and to take things slow. I’m so grateful I have Madison by my side to coach me through it.
If you haven’t already seen, I’ve also just released FHIT-natal, a pregnancy workout guide. The post-natal workouts are still a work in progress until I’ve had the okay from my doctor to start exercising again, but stay tuned – they’ll be arriving soon enough!


FHIT-natal Q&A

If you follow me on Instagram or Facebook you’ll know that over the past nine months, I’ve been busy (not just growing my beautiful baby boy) but working on something super exciting, FHIT-natal!
I know pregnancy is different for everyone, which is why I developed FHIT-natal with all kinds of mummas-to-be in mind. With short, at home workouts specifically tailored for each trimester, FHIT-natal is designed to keep you moving while your body is growing and you’re glowing.
I recently did a Q&A on my
Instagram so I thought I would put together the most common question and answers for you to read over with your morning coffee, on your lunch break or before bed.
Who is FHIT-natal aimed at and what level of fitness do you need?
FHIT-natal is for anyone on their pregnancy journey, no matter what your fitness level is! Whether you’re trying to conceive or you’re counting down the final weeks of bubba in your belly, these workouts are for you.
The one membership is split into five sections:

  1. Pre Pregnancy
  2. Trimester One
  3. Trimester Two
  4. Trimester Three
  5. Postnatal

FHIT-natal is there to help you stay active throughout your pregnancy but it’s not a strict program so there’s no added pressure. Just do what feels comfortable for you and always make sure you speak to your Doctor before starting a new exercise regime. The workouts are all are easy to follow along and I do each and every exercise with you in real time, so you’ll always have someone to cheer you on.
In time will you make a postnatal FHIT program? 
I most definitely will be creating postnatal workouts for FHIT-natal! Now that Asher is here, I’m just waiting for the a-okay from my doctor before I jump back into my workouts. I want to make sure all of the workouts are appropriate for our postnatal bodies and the best way to do that is to trial them myself.
If you’re already raring to go and looking for something right now, the FHIT Foundations program is perfect for new mummas ready to get back into fitness with 15 minutes at home workouts for you to follow. Read more about Foundations here.
Is it hard to do while you’re pregnant?
Not at all! These workouts have been specifically designed for each trimester, so the intensity and the exercises change with you and your body. It is however, extremely important that you talk to a health professional before you start the workouts to ensure exercise is something you can do in your pregnancy.
Is it a set program?
No, it isn’t. I know from my own pregnancy experience there can be days when the last thing you want to do is workout, but I also know that every day is different. Some days I had lots of energy and could smash out a big workout, other days I would lay in bed all day eating salt and vinegar chips. It’s about listening to your changing body, recognising your limits and doing the best you can with the energy you have on any given day.
When I was creating FHIT-natal I didn’t want to add any extra pressure on you mummas-to-be by making it a prescriptive program that you might feel like you have to follow. Instead, you can pick and choose from the exercises for each trimester and find what works for you.
Is it just workout videos?
There are a few different parts to FHIT-natal.
There’s the video library where you’ll find the workouts tailored for each stage of your pregnancy journey including pre-pregnancy, each trimester and eventually postnatal. Then there’s the bump check in. This is where you can document your pregnancy journey and keep track of your cravings, how your body is changing and how you’re feeling. And of course, it’s where you can upload photos of your growing bump!
You’ll also find a range of pregnancy resources and my own personal pregnancy diary as part of the FHIT-natal blog and you’ll get exclusive access to the FHIT-natal community on Facebook, where you can share your journey with other women.
Will there be modifications?
Yes! I understand that everyone who does my workout videos (be that as part of FHIT or FHIT-natal) has a different level of fitness so I’ll always talk you through the different modifications for every exercise. You’ll also see my sister-in-law pop up in some videos demonstrating the whole modified version so you can follow along visually.
Can I download and keep the workouts?
FHIT-natal is a website platform, so you can access it from your mobile or desktop anywhere, anytime but you can’t download and keep the workout videos.
When are you releasing it? I’m keen to get started.
We’re currently working through the finishing touches, so will be releasing very soon! Make sure you don’t miss the announcement and get early access by signing up to this list. You’ll be the first to hear about the launch date and much, much more!
I created FHIT-natal as a way to help you exercise regularly throughout your pregnancy, from the comfort of your own home and at a time that works for you and your changing body. Having just gone through my own pregnancy journey, I know that each day is different, that you need to be gentle with yourself, listen to your body and only do what you can manage on any given day. It’s such a beautiful time and when you keep active and make healthy choices you really feel like you are making the right decisions for you and your growing baby.
If you have any questions about FHIT-natal, you can send me a DM on Instagram or Facebook or you can email Team FHIT at teamfhit@laurenhannaford.com.au.