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  • 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.

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    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

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    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.

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    Goal Setting
    Tips to Goal Setting in 2021

    I can’t believe I’m sitting down to write about goals for 2021!
    It’s already been a crazy start to the year with the arrival of our beautiful baby boy, Asher William Pryce! We’ve spent the past couple of weeks staring at him while he’s awake and staring at pictures of him while he’s asleep, do any other new mummas do this or is it just me? So far, this year has been totally consumed by Asher but I’m also about to release FHIT-natal and some other really exciting projects and wanted to set some goals for myself.
    I have three tips when it comes to goal setting:

    1. Reflect on your year.
    2. Visualise your WHY.
    3. Be realistic.

    My very first tip to goal setting in 2021 is to reflect back on your year. If you have a notepad and pen, I’d love for you to write down the answers to the following questions or write them up on Word Document.

    • What goals did you write down at the beginning of 2020?
    • Are these goals big or small?
    • Did you achieve them?
    • If yes, give yourself a big pat on the back and reflect on how you did it.
    • If not, what challenges did you face that prevented you from achieving them?

    The important part about reflection is figuring out what worked for you, what didn’t work, where there were gaps and how you can do something better. For example, last year I wrote down that I wanted to travel more of the world. We all know that didn’t happen, but I know that it had nothing to do with me and everything to do with a global pandemic, which was totally out of my hands! If any of your goals weren’t achieved because of COVID-19, please don’t be hard on yourself and remember that it was something you never thought would happen and something you have no control over!
    Secondly, visualise your WHY. Veteran FHIT members and all of you that read my blogs would know by now that I love to speak about your WHY. If you don’t know WHY you’re working towards a goal, it becomes void! I speak about this with my FHIT members all the time, who have given me many different answers to their WHY. Some want to be better partners, some want to be a good role model for their children and others want to increase their fitness for their work.
    Connecting to your WHY is a powerful tool that will help you stay motivated and moving in the direction of those goals!
    Now, don’t get me wrong – I’m a dreamer and I love to set extravagant goals that realistically I probably won’t be able to reach and sometimes that leaves me feeling a bit deflated. So, my last tip is to be realistic about your goals. If you’re new to goal setting, start with smaller achievable goals, and slowly make them bigger and bigger as you achieve them.
    Make sure you tag me in your goal setting pictures on Instagram or send me a DM if you have more tips and tricks!

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    5 Tips to Manage Stress and Anxiety During COVID-19

    “These are unprecedented times.” We’ve been hearing that phrase a lot recently, haven’t we? Many of us, perhaps even all of us, are naturally experiencing elevated levels of worry, stress and anxiety right now, and so it’s more important than ever for us to press pause and reflect on our stress responses. This helps identify how we can manage that stress so that we can look after ourselves and those around us, and weather the storm until things return to some sort of normality.
    I asked our resident psychologist, Brian Langsworth, to give his top tips on how to manage stress and anxiety during COVID-19. He says it’s important to focus on what’s in your control. At the moment that might not feel like a lot, particularly if you’re struggling to control your thoughts and feelings, but we CAN control how we respond. Here are Brian’s top five tips on how to manage stress and anxiety.

    1. Recognise Negative Thoughts and Emotions.
    2. Focus on Key Actions.
    3. Ensure You Focus on Your Physical and Mental Wellbeing.
    4. Breathe.
    5. Practice Gratitude.

    Recognise Negative Thoughts and Emotions
    Start to recognise any negative thoughts and emotions that you may have. Don’t fight with them or try to get rid of them. It’s important to acknowledge these thoughts and feelings. It’s our brain doing what it was designed to do. As Russ Harris, author of the Happiness Trap says, take the stance of a curious scientist, just observing what’s going on in your inner world.
    Focus on Key Actions
    Focus on key actions and things that are important. The only things we can control are what we do and what we say. So do the things that are important to you. Brian notes one thing a colleague once said to him, the best thing we can do in a crisis, is just “do the next thing”.
    Ensure you Focus on your Physical and Mental Wellbeing
    Your physical and mental wellbeing should be your number one priority. FHIT by Lauren Hannaford captures both sides of wellbeing and helps you focus on your physical and mental health through 15-minute workout videos that you can do from the comfort of your own home as well as fitness check-ins that allow you to see the progress you make.
    Breathe
    Don’t forget to breathe! Brian has shown us a simple exercise to make sure we are being mindful of our breathing
    here. Have a read and remember to take the time to be calm and focus on yourself for a moment.
    Practice Gratitude
    Capture two or three things every day that you are grateful for. It’s important to remember the positives and recognise how they make you feel, whether that’s your first cup of coffee in the morning, a message from a friend or how you feel after a workout.
    And a bonus tip, always be kind to yourself.
    Don’t forget to follow me on Facebook or Instagram and share your journey with me.

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    Phase 1.2 Workout Image
    Health, Heart & Happiness

    At FHIT, we focus on Heart, Health and Happiness to help you become stronger and fitter than you ever imagined, inside and out. I want to break down each pillar so you get a better understanding of why FHIT was created and how it can help you build your health, fitness and confidence quickly and safely.
    Heart

    Heart is all about the workouts, and as the title suggests, it’s the heart of FHIT. Each workout has clear instructions led by me and I guide you through, every step of the way. I help you focus on technique and how you can get the most out of every minute.
    You’ll start on the Foundations program and we’ll increase the intensity as you work through each program and build fitness.
    Health
    Alongside the workouts, you have access to weekly meal plans. Start by using the calorie calculator to find which meal plan works for you. Each FHIT recipe is quick, easy to cook, healthy and nutritionist-approved. There’s a variety of snack ideas and plenty of nutritional advice to help fuel your body. The best part is that every recipe is suitable for your whole family, meaning everyone can live a healthier lifestyle. 
    Happiness
    Last, but definitely not least is Happiness. This year has been a tough one for us all and your mental health may be affected. A strong mind helps build a strong body and so making time for your mental health is very important. Don’t worry, we won’t make you sit crossed legged in a dark room meditating for hours at a time. Instead, there are quick, efficient and effective mindfulness exercises and advice from our resident psychologist Brian Langsworth.
    These three elements are key to making your experience at FHIT worth it. Let me help you with your fitness journey.
    If you are already a member of FHIT, make sure you tag me in your workouts, progress and recipe pics on
    Instagram and Facebook.

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    How to Reintroduce Fitness into Your Life  

    If you read my previous blog, Do You Need That Extra Push Post Isolation?, you’ll know that I also struggled to stay motivated during lockdown. Now, here in Sydney, as we take those first steps post-isolation I’ve had to make a conscious effort to reintroduce fitness back into my daily routine. Whether you’re taking those first steps back to normality too, or you’re still isolating at home, I want this blog to help you bring back your love for fitness.
    Here are a few FHIT tips to help you on your journey:

    • Don’t overdo it straight away
    • Listen to your body
    • Find a friend to keep you motivated
    • Remind yourself of your WHY

    Don’t overdo it straight away
    One of the most important things is to not go too hard, too fast. A lot of people make the mistake of jumping back into their fitness journey where they stopped back at the gym all those months before. Remember that your body may have had a long break, so it’s important to slow down and start fresh. As part of FHIT, I offer a Foundations program, that goes back to basics and it’s the perfect way to get back into fitness.
    Listen to your body
    Listening to your body sounds simple but it’s key to staying on track. If you wake up and you’re not feeling 100%, go for a slow walk around the block to get moving. On the other hand, if you wake up feeling ready to smash a 45-minute HIIT workout – go for it! No matter how you feel waking up in the morning, there’s a FHIT workout for you, whether it’s a quick 15-minutes or a full-on 45.
    Find a friend to keep you motivated
    Another great way to reintroduce fitness into your life is to have someone come along the journey with you. If you know someone in the same position as you, make a promise to keep each other on track and stay motivated, whether that’s working out together physically, virtually or just catching up post-workout to share your progress. If you need to find that someone, the FHIT community is full of amazing women who will help cheer you on when you need the motivation the most.
    Your WHY
    This is something I always come back to but if you’re looking at reintroducing fitness into your life, you have to ask yourself, why? Connecting with your why is a powerful tool that will help you stay motivated and accountable. You have to want to do this for you. Share your why with me on Facebook or Instagram, I would love to hear!
    These four tips have helped me get over that hurdle of getting back into fitness, and I hope it helps you too!
    Don’t forget to follow me on Facebook or Instagram and share your journey with me.
    Loz .Xx

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    Creating Healthy Habits
    Creating Healthy Habits

    In this blog, I want to share with you a few ways you can create healthy habits with FHIT.
    Before you get reading, I want you to think about the habits you already have. They might be learned behaviour, so things you learnt as a child, or they could be habits you’ve created through your very own choices.
    They don’t have to be big, some of my own healthy habits are small things like brushing my teeth in the morning, not snoozing my alarm and keeping promises that I make.
    Here are a few pointers to get you moving in the right direction:

    • Recognise your unhealthy habits
    • Find your WHY?
    • Incorporate FHIT into your daily schedule
    • Track your progress

    Recognise your unhealthy habits
    What does a normal day look like for you? Run through everything you do or say and write down any bad habits you notice  – how many of these do you do unintentionally? Then, look back at the list, recognise when you’re repeating these habits and hold yourself accountable. You’ll eventually start to recognise your unhealthy habits, and their triggers, which is a great place to start.
    Find the WHY behind your goal
    Goals are an extremely important part of FHIT, but, what’s more important? The WHY. Why are you working towards these goals? Make sure you remind yourself every day the reason why you started, so you can make a conscious effort to make healthy habits and achieve your goals.
    Incorporate FHIT into your daily schedule
    A lot of people come to me and say creating healthy habits takes a lot of time and energy – only one part of that is true. I created FHIT for those of us who are time poor, trust me I get it… we’re all busy with work, kids and life in general. But, if you can put aside 15 minutes to work out, you are already creating healthy habits and yes, burning all that energy!
    Track your progress
    No matter what you’re working towards, whether it’s losing weight, building your fitness or creating a healthier mindset – track your progress. Check in with yourself once a week and ask yourself, are you on track? Why/why not? This will keep you accountable in creating healthy habits.
    It’s no walk in a park, but if you take anything out of this blog remember to put yourself first, keep yourself accountable and recognise all of your habits – good and bad.
    If you have any other ideas on how to create healthy habits let me know on
    Facebook or Instagram, I’d love to hear!

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    Nourish Your Mind
    Nourish your mind with one simple method

    Recently, I’ve been thinking about ways I can nourish my mind to make sure I stay healthy mentally, as well as physically. The best way to do that is to write a list of things you love to do, and then implement them into your everyday life!
    Here’s my list:

    • FHIT workouts.
    • Trying new recipes in the kitchen.
    • Setting small, achievable goals each week.
    • Practicing my favourite mindfulness activities.

    Let’s break them down.
    FHIT Workouts
    I have always felt passionate about working out and staying fit – thanks to my elite gymnast background it’s been a big part of my life for such a long time – and it makes me so happy to have a community of people who do the FHIT workouts with me.
    I always set aside time in my day to make sure I get my sweat on and the best part about the FHIT programs is that you can do them anytime, anywhere. If you want to read more about FHIT, check it out
    here.
    Trying new recipes in the kitchen
    We all need a creative outlet, whether it’s sewing, cooking or painting. For me, baking healthy treats, or trying a new recipe for a virtual dinner party is how I’m keeping busy. The best part – there’s always a fridge and pantry full of delicious food for when I… or Simon, get hungry!
    Making small, achievable goals each week
    If you’re a FHIT member you know how important goal setting is to hold yourself accountable. By setting small, achievable goals each week you have something to strive towards. It could be as simple as ‘This week I’m going to make my bed every morning”, or ‘I’m going to make sure I practice mindfulness everyday’, or ‘I will go for a walk each morning before I sit down for work’. Make it work for you.
    Practicing my favourite mindfulness activities
    Last, but definitely not least, is practicing mindfulness. One of my favourite mindfulness activities is STOP, provided by FHIT resident psychologist, Brian Langsworth. Make sure you give it a go, it’s a great way to refresh and think clearly.
    So, there you have it, four small things I’ve been doing to nourish my mind during these crazy times. Start by writing down a list of things you love to do and turn them into actions!
    Send a message, comment or tag me on Instagram or Facebook to show me how you’re nourishing your mind.

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