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    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

    Plan
    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!
    Routine
    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!
    Motivation
    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.
    Progress
    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
    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!
    Revamp
    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

    Sleep
    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.
    Nourish
    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.
    Mind
    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.

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    When should I Return to Exercise Postnatally?

    Throughout my pregnancy I’ve been seeing Madison Cutmore, a physiotherapist in Women’s Health. She’s given me so much advice during my pregnancy, but as I get closer to the end I’m starting to ask the question – when should I return to exercise when the baby’s here? Madison gave me some great advice on why it’s super important to see a Women’s Health Physio (WHP) who will ultimately help you back on your journey post-pregnancy.
    I asked her to explain the benefits and what exactly a WHP can do to help. Here’s what she had to say.
    “Women often feel pressure to ‘get back into it’ postnatally and push themselves too hard too quick. Whilst exercise is oh so important for new mums, both physically and mentally, doing too much too soon can have long term impacts on your body and your pelvic floor (up to 50% of women have some degree of pelvic organ prolapse ​APA​).
    In October 2019 the Australian Physiotherapy Association released a statement calling for ‘Women’s Health Physiotherapists to be included in the care teams for all pregnant women in Australia to reduce the risk of complications and to improve outcomes for women and their babies’​. Thus, we urge all women to consult a women’s health physio (WHP) in conjunction with their six-week GP check.
    A WHP will:

    • Assess abdominal separation. Diastisis Rectus Abdominis (DRAM) occurs during pregnancy when a woman’s Rectus Abdominis (big abdominal muscles) separate slightly to allow room for a growing baby. This separation is a completely normal part of pregnancy and childbirth but ongoing separation and associated weakness postpartum can make it difficult to create tension through the rectus abdominis. Your WHP will assess this separation and your functional capacity and then create a tailored exercise program for you.
    • Conduct a thorough pelvic floor exam to check the integrity of pelvic walls and organs, as well as the strength and endurance of pelvic floor muscles. From here they can generate a personalised pelvic floor training program to guide rehabilitation of the pelvic floor and monitor symptoms of incontinence and prolapse as you return to exercise. And yes, it actually works! Pelvic floor muscle training has been shown across many studies to cure stress urinary incontinence (SUI) in 50% of women and improve symptoms of leaking in 75% of women.

    So, when can you actually return to exercise? This is very specific to you, your body and your pregnancy journey. As a general rule, gentle exercise including walking and targeted pelvic floor/core work is prescribed in the first 6 weeks post-delivery. From there a WHP will tailor a specific program that will have you back to more impact and high intensity exercise by 12 weeks postnatal and beyond.”
    Madison has been a great guide for me during my pregnancy and I hope this blog helps you understand when you should return to exercise postnatally.
    If you’re reading this blog, you’ll be the first to know that I’m launching something new, FHIT-natal, a place for all mummas-to-be and new mums to stay active and live a healthy lifestyle. Just like this blog, FHIT-natal will have a range of pregnancy advice, workout videos and you’ll also get an insight into my pregnancy journey. Use the button below to sign up to our exclusive early access list!

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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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    Tips for Thoracic Pain in Pregnancy

    This blog is for all the pregnant mummas out there suffering from back soreness. I spoke to Madison Cutmore, Physiotherapist in Women’s Health, to get her top tips on thoracic pain in pregnancy and beyond.
    She explained that, as our bodies undergo a lot of hormonal changes throughout pregnancy, these changes, compounded by many positional and activity changes, can leave your back stiff and sore as you accommodate your growing baby. This kind of back pain can often resolve postnatally however, a lot of the time women can experience ongoing, breastfeeding fuelled stiffness.
    So, what can you do if you’re experiencing thoracic pain?
    Keep Moving
    Backs don’t like being still. Thoracic pain is often caused by stiffness so the best thing you can do is keep moving. Avoid prolonged positioning and break up your day with regular short walks and full-body movements when possible.
    Exercise
    This goes above general movement throughout the day and should involve a combination of cardiovascular and resistance training. Exercise during pregnancy has been proven to be good for your baby and good for both your mental and physical health. This is where FHIT comes in with workout videos for all levels of fitness, including Foundations which is extremely popular with expectant and postpartum mums.
    Foam Roll
    The roller is a great way to increase thoracic extension and rotation as well as relieve muscle tightness and spasm throughout your back and shoulders. Some of her favourite exercises include Thread the Needle and gentle extension over the roller.
    Breastfeeding Positioning
    This is really important. Make sure you set yourself up well from the outset – designate a breastfeeding chair that is upright with good back support. A pillow under bub and a rolled-up towel behind your lower back can keep you from hunching forward and relieve the load on your upper back.
    These tips have really helped me during my pregnancy so far and I hope they can help you too. If you have any other questions, send me DM on
    Instagram or Facebook or you can find Madison here.
    If you’re reading this blog, you’ll be the first to know that I’m launching something new, FHIT-natal, a place for all mummas-to-be and new mums to stay active and live a healthy lifestyle. Just like this blog, FHIT-natal will have a range of pregnancy advice, workout videos and you’ll also get an insight into my pregnancy journey. Use the button below to sign up to our exclusive early access list!

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    Importance of Rest Days

    Let’s talk rest days.
    There are a lot of misconceptions out there that if you take a rest day you’re considered lazy or you might not see results. I’m here to tell you just how important rest days are to your fitness journey and what a rest day might look like for you.
    Ultimately, a rest day helps your body recover from all the hard work you’ve been doing. Muscle recovery, regenerating your nervous system and reduced risk of injury are just some of the well-known benefits to taking a rest day. If you don’t take the time to recover you run the risk of plateauing and burning out.
    Now I know there are some of you out there that like to exercise every day and that is completely fine. My suggestion for you is to make sure you spread out your exercises depending on the intensity. For example, on Monday and Thursday you might do an intense 45-minute workout, Tuesday and Friday will be slower mobility workouts and you leave Wednesday and Sunday for active rest days.
    An active rest day is where you still get your body moving, but you don’t put any strain on it the way you would on a normal exercise day. This might mean you walk to brunch with a friend, take your kiddies to the park or simply stretch out your muscles with a foam roller.
    If you’re new to fitness and just getting started, don’t feel guilty for taking your rest days as rest days. It’s totally okay for you to spend a day in bed binging your favourite tv show. It’s just important to remember that the next day, you get up and get your workout done.
    If you sign up to FHIT, each program has two rest days scheduled in a week. Members get to check in to let me know they have taken the day to recover. You should never feel pressured to constantly be active, sometimes you really just need the rest both physically and mentally.
    I’d love for you to share your rest days with me on
    Instagram and Facebook. Whether you comment on my latest post, or you tag me in your stories I’d love to know how you spend your day recovering.

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    Benefits of a Workout Partner

    I’ve been part of the fitness industry for over 20 years now, training as an elite gymnast and coaching children in gymnastics as well as helping their parents on their fitness journey. One thing I’ve noticed is that people always benefit from having someone workout with them.
    I know that finding the motivation to work out on your own can be extremely hard, which is why having someone by your side reaps many benefits! I’m always there to work out with you in every single FHIT video but I know that having that extra bit of encouragement from a friend or workout partner can be a big help.
    I want to share with you a couple of reasons why a workout partner is beneficial to you and what qualities you might want to look out for.
    Accountability
    First and foremost, having a workout partner will 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.  
    Sharing Goals
    When you have a friend who is on the same fitness journey as you, you can feel more comfortable in trying to reach your goals. For example, if you go out for dinner it can be very easy to give in to temptation when your friends are encouraging you to break your diet. Whereas, a workout partner understands your fitness journey and shares your goals so you’ll likely both feel more comfortable and find it easier to stay on track.
    It’s Fun
    The most important benefit of having a workout partner is having fun. Not only are you sharing your fitness journey together, it’s a great way for you to socialise away from the family.
    Now that you know the benefits, it’s time to figure out who your workout partner will be. Here are some tips to get you thinking.
    Current Supporter
    Find someone who motivates you and supports you in other aspects of life, whether it’s your hubby or your childhood friend who has been through everything with you. Having this type of support already will help you feel comfortable when you work out together.
    Similar Lifestyles
    One of my biggest tips is to find someone who you share a common lifestyle with. For example, if you’re a busy mumma, find another mum who knows what it’s like to not have a lot of time to yourself. The great thing about FHIT is that you can log in anytime, anywhere so you don’t even need to do the workout at the same time to keep each other on track.
    Good Attitude
    The most important quality in a workout partner is someone who has a good attitude towards exercising. While I’ll be there onscreen to encourage you, it’s important that both of you bring your own positivity so everyone has fun.
    FHIT is accessible from anywhere, as long as you have a desktop or mobile phone to access the dashboard. So, if you know someone who fits the criteria but lives in a different state, FHIT is a great and easy way for you to come together as workout partners.
    Sign up to FHIT, keep each other accountable and share your journey together.

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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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    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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