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  • 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
    here.

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    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!

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    FHIT-natal
    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.

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    FHIT Christmas

    Oh my gosh, I can’t believe it’s already mid-December and Christmas is right around the corner! It’s funny how this year has been turned upside down for everyone and while we were in the midst of it, it felt like time went so slowly yet here we are already close to putting 2020 behind us.
    At this time of year, I always get a lot of emails and messages asking for advice on how to stay on track over the holidays. I have a couple of tips and tricks to help you, but just remember, it’s all about balance.
    Stay Active
    The great thing about FHIT is that the workouts are quick, easy and you can do them from the comfort of your own home. When you wake up (and after you’ve opened your pressies from Santa), get your workout gear on and smash out a 15-minute FHIT workout. Not only is it an active way to start your day, but it will also boost your endorphins for a wonderful day.
    Eat a Healthy Breakfast
    If you’re nervous about overeating or you’re worried about the types of food that will be served on Christmas Day, start your day by eating a healthy breakfast. By doing this, you are eating a substantial meal and you’ll be less likely to snack on sweets and you’re also less likely to overeat at lunch.
    Plate Portions
    A while ago I wrote a
    blog on plate portions and that is still relevant today. Divide your plate so that half is veggies and salads, and the other half is halved by carbs and protein. Another tip is to wait 15 minutes after your first plate before going in for seconds.
    Be Nice to Yourself
    The biggest piece of advice I can give you is to be nice to yourself and don’t beat yourself up if you do have that second plate of food or if you don’t manage that 15-minute workout. The holidays are a time for you to unwind and enjoy whatever it is you might be doing, and if it’s nothing, you should enjoy doing nothing!
    Hopefully these tips can help you balance your healthy lifestyle with the pressures of Christmas. If you’re still not a FHIT member, sign up today with my little Christmas gift just for you – 20% off the three-month membership, just use the code FHIT-Christmas-Gift-20.

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    What You Can Achieve in 90 Days

    How long does it take to see physical results when following a workout program? A lot of you want to know the answer and so, hopefully, this blog will help! According to experts, 12-weeks is the golden number, in that generally, it takes 4 weeks for you to notice a change, 8 weeks for your close friends and family and 12 weeks for others to notice too.
    By committing 12 weeks – that’s just 90 days – to FHIT by Lauren Hannaford, you’re not only going to see physical results from training consistently and eating healthier, but you’re also going to feel fitter and stronger mentally too.
    What can you achieve in 90 days?

    • Increased Fitness Level
    • Healthier Lifestyle
    • Stronger Mentally & Physically

    Increased Fitness Level
    As part of FHIT, I offer four 6-week transformative programs that are dependent on your fitness level, so no matter where you’re starting from you can grow from a beginner to fitspo in those 90 days. By starting on Foundations, you’ll learn the basics with me before moving on to the low-intensity Phase 1 program. Or if you’re ready to take your fitness to the next level I also offer a 12-week program with 45-minute high-intensity workouts.
    Find out which FHIT program is right for you.
    Healthier Lifestyle
    Your FHIT membership also gives you access to a meal guide, depending on your individual goals. What you eat can help fuel your mind and body for positive changes and, because all of the meal guides are family-friendly, everyone can join in on a healthier lifestyle.
    Stronger Mentally & Physically
    Over the course of 90 days, we’ll help you track your progress with regular FHIT Fitness Check-Ins, based on your strength and ability, not just numbers on the scales. Your results are shown in your member dashboard so you can easily track how you’re improving. You can also use this to monitor your wellbeing by answering a list of questions about your mental health through your FHIT journey.
    Not to mention, you’ll receive a range of mindfulness exercises and nutritional advice as part of your membership as well as getting exclusive access to the FHIT community group on Facebook where other members will help cheer you on and support you on your journey.
    The best part? You can transform your lifestyle with FHIT by Lauren Hannaford from the comfort of your own home and I’ll be there every step of the way to help you be the best version of yourself.
    If you want to feel fitter, stronger and healthier in 90 days, FHIT by Lauren Hannaford is for you! Get a 20% off your first 3-months using the code 90DAYSTOFHIT. Available only on the 3-monthly membership.

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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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    Your FHIT Questions Answered

    Earlier this week I put a Q&A box up on my Instagram, giving you the chance to ask all your burning questions about FHIT. I answered them on my Instagram at the time, and they’re saved to my highlights, but I thought I’d collate them into a blog to make it as easy as possible for you to find out everything you want to know!

    • How would a beginner go with this program?
    • What made you want to start FHIT?
    • Will there be more workouts added?
    • Is it safe for postpartum mums? How can I motivate my husband to train with me?
    • Do you offer any workouts for women who recently had a caesarean section?
    • Do you use this program? And how long do you work out every day?
    • Do you need equipment for any of the FHIT programs?
    • What does the membership include? Is it just workout videos?
    • Is the subscription monthly, or do I have to commit to a whole year?
    • How can I access the workouts?

    How would a beginner go with this program?
    FHIT is made up of five different programs, all accessible under the one subscription. If you are a beginner, Foundations is the perfect program for you to start on. From there you can build your way up to other phases. If you’re not sure where to start or which program is right for you, read here.
    What made you want to start FHIT?
    Growing up as an elite gymnast, I learnt first-hand how important it is to stay fit, active and healthy from a young age and how that was achievable using only your body weight. I wanted to create programs that were doable from the comfort of your own home, with no equipment necessary. I started off training people in my close network but knew I wanted to reach as many people as possible from all over the world and so I created FHIT.
    Will there be more workouts added?
    At the moment you have the option to pick from five programs, with over 30 workout videos, but there will be more coming. Stay tuned!
     Is it safe for postpartum mums? How can I motivate my husband to train with me?
    When I started FHIT, I wanted to design a program that was accessible to everyone, including new mums, which is why I created the Foundations program. I have a lot of postpartum mums who are working their way through the Foundations program at the minute (all with clearance from their doctor!).
    The FHIT workouts are quick and fun to follow along. If you do the workouts in front of your husband (like I do), they’ll see how much fun you’re having and hopefully want to join you.
    Do you offer any workouts for women who recently had a caesarean section?
    I currently have members who are doing the Foundations program following their caesarean section and are also stepping it up to the Phase 1 program. However, please get clearance from your doctor before starting.
    Do you use this program? And how long do you work out every day?
    Yes! My favourite workouts are generally the Phase 3 30-minute & 45-minute workouts but lately, I’ve found myself short for time and energy, so I’ve been doing Phase 1.2 which is the perfect balance of 15-minute HIIT workouts.
    Do you need equipment for any of the FHIT programs?
    You don’t need any equipment for any of the workouts or FHIT programs. All you need is yourself and enough space to go into a push-up position.
    What does the membership include? Is it just workout videos?
    Your FHIT membership gives you access to all of the programs on offer and, with the help of the calorie calculator, there are heaps of recipes and meal guides suited for your fitness goals.
    There’s also a dedicated Facebook group so you can interact with other members and help each other stay motivated.
    Then there’s the fitness and wellbeing check-in. With this check-in, you are able to track your strength and fitness improvements, as well as your sleep, time and stress management.
    Is the subscription monthly, or do I have to commit to a whole year?
    You can either choose a monthly, or 3-monthly subscription depending on what billing cycle you want. However, there are no lock-in contracts. I know how intimating it can be locking yourself into a year-long subscription when you don’t even know if it’s right for you.
    How can I access the workouts?
    Once you sign up, you’ll receive welcome emails that will take you through the set-up process step-by-step, including how to complete your profile. You will then be given exclusive access to a dashboard with access to workouts, meal plans and recipes.
    If you have any other questions about FHIT that I didn’t get to answer, please reach out via Instagram DM or Facebook DM and I’ll get back to you as soon as possible.

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    Do You Need That Extra Push Post Isolation?

    It’s time for a bit of real talk.
    When the pandemic first hit, did you think you’d be spending your time learning new skills, working out or going for a run every day, perfecting your banana bread recipe or re-organising the house? We all thought we’d come out of lockdown feeling fitter, healthier and better than ever. In reality, for most of us, that’s not the case.
    And that’s totally okay.
    The last few months have been tough on us all but now, as restrictions ease, I’ve found people are starting to feel nervous about getting back to ‘normal’ and that includes going back to the gym. I get it, it’s intimidating but if you’re not ready to go back, I’ve got you.
    Whether you’ve been working out from home during lockdown or not, motivation is something we all struggle with from time to time but I’m here to help. At FHIT, our workouts and programs are designed to help you build up each muscle group using repetition to really challenge you. Start off with either the Foundations program or Phase 1 and you only need to commit to 15-minute workouts too, so you can easily fit a workout into your schedule.
    When it comes to exercise, repetition is key because you can quickly see how much your strength and fitness has grown and what is the biggest motivation to keep going? Starting to see results!
    With FHIT, it’s not just about the workouts. I want to help you live your best life possible with weekly nutritionist-approved meal guides, fitness tracking, nutritional advice and mindfulness exercises. Then there’s our amazing online community who are always there to cheer you on when you need encouragement the most.
    I can’t wait to help you on your fitness journey, post-isolation. It doesn’t have to be a scary transition and I’ll be here for you every step, lunge and squat along the way.
    What are you waiting for? Take that first step by clicking the sign up button below.
    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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