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  • Phase 1.2 Workout Image
    Introducing Phase 1.2

    For those of you who are already familiar with the FHIT workout programs, you’ll know there are currently four phases:

    1. Foundations
    2. Phase 1
    3. Phase 2
    4. Phase 3

    The way these phases are structured means that each one gets more challenging and intense as you work your way through. At the moment there’s quite a jump in intensity from Phase 1 to Phase 2, so to make the transition easier for those of you who are just starting out with training, the FHIT team and I created Phase 1.2.
    This phase is all about low to mid-intensity training and we created it to give you a comprehensive, all-over body workout from your own living room, backyard or even bedroom. Each workout only takes 15 minutes, with a variety of resistance, abs, mobility and of course, cardio… but don’t worry there are rest days too! The best part? These home workouts require NO equipment!
    Now, you might think – how can I get my sweat on in just 15 minutes? Well, that’s the beauty of interval training! All these workouts have been designed to get your heart rate up, and fast – perfect for those of you who are time-poor people (we’ve all been there)!
    Like the rest of the FHIT program, Phase 1.2 is available as an online workout via a member portal on the website. They are recorded as workout videos, so I’ll be sweating it out right next to you! Not a member? For a taste of a FHIT workout, try one of my quick online workouts posted to my
    As someone who trained as an elite athlete, with a cert IV qualification as a personal trainer, I know that repetition is key for you to be able to see how much your strength and fitness has improved and you’ll see this is the main focus in all our FHIT programs.
    That’s why Phase 1.2 runs as a 6-week program. 6 weeks is long enough that you’ll be able to see improvements, but not too long that you’ll get bored… And, just as your body thinks it’s got it all sorted, BAM, you’re introduced to the next phase!
    If you’ve been training for a while, and you’re ready to try something new you can sign up to FHIT and go straight to any phase that suits your fitness level. If you already have a basic understanding of interval training, start off at Phase 1.2 and see how you go. I show examples of techniques and variations for all exercises, and I will always encourage you to go at your own pace!
    Stay consistent and enjoy the challenge, you’ll be amazed by what you can achieve! Don’t forget to share your results with us too, we love seeing how you’re getting on.
    Loz. XX


    How to choose a tangible New Years Resolution
    It’s only one month into the new year, which is more than enough time to have already broken your new years resolutions (whooops) or perhaps you haven’t made one yet?

    Now is a great time to have a think about what it is you want to achieve this year.

    What is your new years resolution? It can be as big or as small as you like. There could even be more than one! Whatever they are, make sure they are realistic. There is no sense in going all extravagant if you know you won’t commit to it as soon as you are saying it. Make them small wins that make you feel good by sticking to them.

    Here are some examples for you to have a think about:
    1. Cutting down on your daily coffee intake by simply ditching that last coffee of the day. (you know, the one you always question whether you should have it or not)
    2. Do two outdoor walks a week. It could be one on your lunch break at work and one on the weekend.
    3. Ditch the mid week booze and only have a drink on the weekend. (and that’s not to say go wild and binge on the weekend. ha!)
    4. Every Sunday of this year put $7 into a jar and at the end of the year donate the money to a charity.
    5. Tell your partner at least once a day that you love them and let them know one thing that they do that you are grateful for.

    Take some time now to have a think about what little changes you want to make in your life.
    Make them small, simple and something you can commit to everyday.

    I have only made one resolution so far, and again it’s only a small one… If you follow me on social media you would have seen that my husband Simon and I were recently away in Europe. Going on this trip is where the inspiration for my resolution has come from…

    I have decided that i won’t be eating anymore bratwurst sausages for the rest of the year hahaha i’m totally kidding, although we have had our fair share. ? The real resolution is to simply continue to stay consistent with my training. It’s easy to lose consistency when your routine is interrupted. This is exactly what travel can do but I have felt really proud of how consistent we have both been with our training while we have been away. I also want to make sure that it continues throughout the year, knowing how much travel I have to do.

    Let me know what your resolution is. I’d love to share them with me. @LozHannaford

    Loz. Xx


    Achieve your goals with your WHY

    How to VISUALISE your WHY to achieve your goals

    If you’re here with me at FHIT I’m sure you’ve come with personal goals for what you want to achieve, how you want to feel or how you want to transform and from your very first week I’ve been asking you ‘WHY?’What has motivated your choice to train with me and live a FHIT life?
    Connecting with our WHY is a powerful tool that helps to keep us motivated and moving in the direction of our goals – but sometimes just stating our why isn’t quite enough to keep us on track when life throws challenges our way.
    If we really want to reach our goals and connect with our WHY we need to see it to really believe it. Put simply, one of the most powerful things you can do to achieve your goal is to visualise it by creating a strong mental image of your goal as a reality.
    “Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build.” – Robert Collier
    Visualisation might sound a bit fluffy or childish, but this kind of daydreaming is anything but. Research has backed how effective it can be. When we really visualise an act our brain creates neural pathways that become memories and learnt behaviours. This all helps when it comes down to the crunch and we’re actually doing what we have visualised. Muscle memory kicks in and statistics prove that more often than not, we perform better. It’s something professional athletes have long done to improve their performance and a part of how they prepare mentally and it’s an incredible tool for reaching your own goals.
    So how do you do it?

    • Take a moment in a place you can focus without disruption.
    • Close your eyes, take a few deep breaths in and out and hold the goal you want to achieve in your mind.
    • Imagine the details of this best possible outcome. Where are you? What are you doing? Who is there with you?
    • Visualise yourself in this moment fully. Focus on every sense letting yourself vividly see and feel the emotion. Hold this image and the feelings it brings in your mind for a moment more. Breathe in and out deeply and open your eyes.

    At first this might feel a little strange but stick with it and try to embrace this moment and visualise your goal regularly. You may want to use visual aids like a photo, write the scene out descriptively or even draw to help you really create a vivid mental image.
    Once you’ve got a clearer mental picture in mind of your end goal do one more equally important thing: repeat the exercise but this time, instead of your end goal visualise the steps you took you did to achieve this moment.
    Think of every step involved in the process and maintain a positive mindset.
    And that’s it. Simple, right?
    While visualisation alone won’t guarantee your success (yep, sorry – we all need to put the work in too!) it will help you to stay on track, change your behaviours, and inspire you when you meet challenges.
    So go ahead and try it. Ask yourself today ‘What is my WHY?’ and then build on that answer by visualising your success and you will be one big step closer to making it your reality.
    I would love to hear what your ‘WHY’ is so please share!
    Sharing your why with others is also a great way to help you stay accountable to your goals.
    Tag me
    @LozHannaford and #FHITbyLH
    Loz. Xx


    What Are The Benefits Of Interval Training?

    You may be wondering what the benefits of interval training can be?
    Just to set the scene…..
    As an ex elite gymnast the apparatus and skill I specialised in was the vault which is all about short, fast explosive bursts of energy. Back then at a younger age I didn’t realise that this was the same principal behind High Intensity Interval Training.
    The benefits of this kind of training are:

    Burning Calories And Fat

    There has been a lot of research done over the years on the benefits of High Intensity Interval Training. I won’t get bogged down in the all the scientific jargon behind it except to say that High Intensity Interval Training adapts to the cellular structure of muscles which enables you to increase your endurance while doing exercise. The effect of all that intense exertion kicks your body’s repair cycle into overdrive. Just 15 minutes of High Intensity Interval Training a day can burn more fat and calories than would normally be achieved over a steady run for an hour.

    Increasing Your Metabolism

    It helps increase your metabolism due to the fact that you are consuming more oxygen. Studies suggest that the excess oxygen consumed can increases your metabolism from 90 minutes to 144 minutes after interval training. By increasing your metabolism in this way you are burning calories at a faster rate up till 24 hours after the workout.

    Increasing Heart Health

    Due to the fact that you get regular rests with interval training, you are able to push yourself to the anaerobic zone where you are out of breath and your heart is pounding. This helps keep a healthy heart and helps the blood pump effectively through your whole body.
    These are just a few of the great benefits of High Intensity Interval Training and you can achieve it with no equipment and you can do it anywhere, anytime.
    Loz. xx


    Notice 5 Things

    Notice Five Things

    This is a very simple human exercise to centre yourself, and connect with your environment or your surroundings.
    Practise it throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings.

    1. Pause for a moment

    2. Look around, and notice five things you can see.

    3. Listen carefully, and notice five things you can hear.

    4. Notice five things you can feel in contact with your body. (E.g. your watch against your wrist, your trousers against your legs, legs, the air upon your face, your feet upon the floor, your back against the chair etc).

    Mindfulness exercise provided by our resident Psychologist Brian Langsworth


    Being Mindful Of Your Breathing

    Here is a simple exercise to make sure you are being mindful of your breathing and to also make sure you are taking the time to be calm and focus on yourself for a moment.

    1. Bring your attention to your breathing

    2. Follow the air as it comes in through your nostrils and goes down to the bottom of your lungs. Then follow it as it goes back out again.

    3. Follow the air, as if you’re riding the waves of your breathing

    4. Notice the air moving in and out of your nostrils … how it’s slightly warmer as it comes out, and cooler as it goes in

    5. Notice the gentle rise and fall of your rib cage

    6. Notice the gentle rise & fall of your abdomen (belly)

    7. Fix your attention on one of these areas, whichever you prefer: on the breath moving in and out of the nostrils, on the rising & falling of the ribcage, or the rising & falling of the abdomen (belly)

    8. Keep your attention on this spot, noticing the movement – in and out – of the breath

    9. Whatever feelings, urges or sensations arise, whether pleasant or unpleasant, gently acknowledge them – as if nodding your head at people passing by you on the street. Gently acknowledge their presence, and let them be. Allow them to come & go as they please, and keep your attention on the breath.

    10. Whatever thoughts, images, or memories arise, whether comfortable or uncomfortable, simply acknowledge them and allow them to be. Let them come & go as they please, and keep your attention on the breath.

    11. From time to time, your attention will become distracted by thoughts or feelings. Each time this happens, notice what distracted you, then bring your attention back to the breath. No matter how often your attention “wanders off” – whether a hundred times, or a thousand – your aim is simply to note what distracted you, and bring your attention back to the breath.

    12. There is no need to be frustrated or impatient or disappointed when you get carried off by your thoughts. It is the same for everyone. Our minds naturally distract us from what we are doing. So each time you realise your attention has wandered, gently acknowledge it, notice what distracted you, and return your attention to the breath.

    13. If frustration, boredom, anxiety, impatience or other feelings arise, simply acknowledge them, and maintain your focus on the breath.

    14. No matter how often your attention wanders, gently acknowledge it, note what distracted you, and gently bring your attention back to the breath.

    15. When you are ready, bring yourself back to the room and open your eyes

    Breathing exercise provided by our resident Psychologist Brian Langsworth


    Stop And Take A Moment

    Take a moment to read and then put into practise this mindfulness exercise.

    Once you have gone through each stage of this exercise why not quickly write down on a piece of paper or in the notes of your phone. Three things that you learnt about yourself and or how you felt throughout the exercise.

    S.T.O.P exercise

    S – Stop what you are doing, put things down for a minute.

    T – Take a breath. Breathe normally and naturally and follow your breath coming in and of your nose. You can even say to yourself “in” as you’re breathing in and “out” as you’re breathing out if that helps with concentration.

    O – Observe your thoughts, feelings, and emotions. You can reflect about what is on your mind and also notice that thoughts are not facts and they are not permanent. If the thought arises that you are inadequate, just notice the thought, let it be, and continue on. Notice any emotions that are there and just name them. Recent research out of UCLA says that just naming your emotions can have a calming effect. Then notice your body. Are you standing or sitting? How is your posture? Any aches and pains.

    P – Proceed with something that will support you in the moment. Whether that is talking to a friend or just rubbing your shoulders.

    Mindfulness exercise provided by our resident Psychologist Brian Langsworth


    FHIT Recovery Tips

    3 quick workout recovery tips.

    1. Stretching out is my number one priority after a training session. There is nothing better than lengthening out your muscles and increasing the blood flow to help prevent muscle soreness and aid in recovery. If you have a foam roller on hand then definitely use that to get a little deeper into those muscles and get a bit of a self massage happening.
    2. Always keep water at hand throughout the day to keep yourself hydrated during your post workout recovery. Check out the benefits of hydration here.
    3. Whenever possible have a post workout protein shake or electrolyte drink that is low in sugar. I definitely recommend either of these to help refuel your muscles more effectively so you are ready and raring to go for your next workout.

    Ok so who’s ready for their next workout!! ????


    Let’s Get Real

    When it comes to food we have to GET REAL and take note of how much food we are actually consuming.
    We have become a society of over eaters and gradually over time the population has been gaining more and more weight. Australia has one of the highest levels of obesity in the world and yet our climate and lifestyle suggest that it should be the opposite.
    I believe two of the main reasons for this is the amount of sugar we are consuming (
    see sugar blog ) and the amount of food in general we are consuming.
    We should eat to feel satisfied, not eat to feel full. We should only eat when we are feeling hungry and not just for the sake of it. I learnt something a while ago that i always try to remember when i sit down for a meal and that is to stop eating when i am not hungry anymore, not when i am finished.
    Growing up we are often told to finish everything on our plate. That’s all well and good as a growing child but as an adult if you are full then stop eating. It’s ok to leave a little bit of food on the plate.
    It’s time to turn things around and take note of exactly how much food we are eating on a daily basis.
    As an exercise for a whole week write down exactly how much food you eat, including, soft drinks, fruit juices and alcohol.
    Be completely honest. Take note of portion size and compare it to the chart under ‘Portion size‘ blog.
    Doing an exercise like this gives you a reality check of how much food you are consuming and then hopefully it gives you the realisation of how much food you really need to survive and get through the day.
    Let’s GET REAL and change the over eating pattern we have all fallen in to.
    If you have any other tips and tricks to help us be conscious about our portion sizes then head over to the FHIT community and share them with me and your fellow FHIT members.
    Loz. xx


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