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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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    Lean Turkey Burger
    Lean Turkey Burger

    Who doesn’t love to indulge in a juicy burger?
    Not all burgers need to be greasy, fatty and loaded with carbs. Try this delicious lean turkey burger that will help satisfy those burger cravings!
    Lean Turkey Burger
    Ingredients

    • Turkey Mince – 125g
    • Wholegrain Burger Bun – 2
    • Avocado – 1 Medium
    • Eggs – 2
    • Iceberg Lettuce – 1 cup
    • Shiitake Mushrooms – 2
    • Lime Juice – 2 Tbsp
    • Olive Oil – 1 Tbsp
    • Spring Onions – 2
    • Garlic – 3 Cloves
    • Coriander – Small bunch (4g)

    Method
    Start by preparing your guacamole combining the avocado, garlic, a pinch of salt, coriander, lime juice and spring onions.
    Next, heat a pan with olive oil over medium heat. Using your hands to create small patties from the turkey mince. Place on the pan and cook for 2-3 minutes, flip and repeat.
    Grease the pan with the remaining olive oil, crack the egg into the pan on one side and add the mushrooms to the other side. Cook until the egg whites are cooked through and the egg yolk is cooked to your liking.
    Finally, stack each patty with the guacamole, lettuce, fried eggs, mushrooms and finish with the bun.
    And there you have it – delicious, healthy lean turkey burgers. If you give it a go, make sure you tag me on
    Instagram or Facebook, I’d love to see how you go!
    If you’re a FHIT member, don’t forget you have access to weekly meal plans, with quick, easy to follow recipes like this as part of the program. There’s also heaps of snack ideas and plenty of nutritional advice for the whole family. Want to get involved? You can find more information on FHIT via the program page here.

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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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    Online Workouts
    Which FHIT Program is Right for You?

    FHIT is a step-by-step online fitness program featuring a range of workout videos that you can stream anywhere, anytime without any equipment.
    FHIT is tailored to you, no matter what stage your fitness is at. From a kickstarting beginner’s program to killer workouts and experienced exercises, there’s something for everyone.
    Find out which Phase is right for you, or if you’re up to it, challenge yourself to all 5!

    • Foundations
    • Phase 1
    • Phase 1.2
    • Phase 2
    • Phase 3

    Foundations
    Foundations is the perfect program to help you get on the exercise bandwagon and will help kickstart your journey with FHIT. The 15-minute workouts are low impact and low intensity, taking you through a range of bodyweight exercises and techniques. During the 6-week program, we focus on building a healthy exercise habit and achieving foundational fitness, without any fancy equipment.
    Phase 1
    If you’re already doing some exercise, you’ll start here. Phase 1 is full of low impact and low-intensity bodyweight exercises that will get you into the FHIT zone. If you’ve already done the Foundations Program (awesome work!), the Phase 1 workouts will push you to the next level. Phase 1 runs for 6 weeks.
    Phase 1.2
    Phase 1.2 is where we step it up with low to mid-intensity bodyweight workouts. If you’re looking to improve your cardio fitness, strength and mobility, this is the program is for you. Phase 1.2 will give your body the shake-up it needs to keep you on track and achieve your goals.
    Phase 2
    This is where the fun really begins! If you love exercising, or you’re ready to take things to the next level, you’ll love these fast, high-intensity 15-minute workouts. Over 6 weeks you’ll feel fitter and stronger than ever.
    Phase 3
    Meet the ultimate 12-week fitness program – if you dare! Start here if you’re a fitness fanatic looking for something that is physically and mentally challenging. These 30- and 45- minute workouts are high-intensity bodyweight interval training that will take your strength and fitness to another level.
    If you’re still confused about where to start or have any questions about one of the programs, reach out to Loz via
    Facebook or Instagram. There’s also a FHIT Community Group on Facebook for current members, so that could be a great place to start, and you’ll get to know the rest of the FHIT fam!

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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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    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
    Instagram.
    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

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    Halloumi Rainbow Salad
    Halloumi Rainbow Salad

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

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

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

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    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

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