Workout of the Week
2 sets 30 seconds; 10 seconds rest
1 set 40 seconds;15 seconds rest
1 set 30 seconds; 10 seconds rest
Complete 2 sets of 30 seconds for the first exercise eg. Pushups and then 2 sets of 30 seconds for the second exercise eg. Burpee + Broad Jump. Rest for 10 seconds inbetween Sets.
Return to the first exercise for 40 seconds for each one with 15 seconds rest inbetween and then 30 seconds for each one with 10 seconds rest inbetween.
Rest for 60 seconds and repeat same format for the following two exercises. Eg. Dips and Squat Jumps.
There are alternatives or modifications provided.
Workout of the Week: Pyramid Set
This workout is perfect to slot into your busy day. It will get your heart up as well as fatigue your muscles to build strength 💪🏻👌🏻
One exercise in this workout is pull-ups if you can find something either at a local park or home eg the The Bella Fit Ladies are using bike racks at Narrabeen Lagoon to perform Pull-ups.
* Using a bar two to three feet from the ground, lie under it, face up, with your body forming a straight line from your heels to the back of your head.
* Grip the bar (overhand) with your hands positioned a little wider you’re your shoulders.
* Pull your chest up to the bar.
There is an alternative provided if you haven’t got access to be able to perform these pull-ups. #motivatedmums
It’s been a long time between races @spartanraceau but @jendugard@becannmckenzie and I got out there and smashed it! (Well Bec and I attempted to!) Jen came 4th in age group and I came 7th... considering my running is pretty crap I’m happy with that! Conquered the fortress and a few new obstacles that I had never tried so it was a good day all round... Great to catch up with so many familiar faces! 😊💪🏻🙌🏻#trainingforcoffee#toughmums#spartanbeast2018 📷 @jendugard and personal photographer Peter!
2 months ago244
Fun morning out at @spartanraceau with these awesome chicks @missluella & @becannmckenzie doing the Beast (21kms) 👊🏼 .
We thought we might be in for ‘a very long Bush Walk’ 😂😂😂 but ran pretty well in age-group; @missluella came in 7th place run & I managed to swap a 2nd for a 4th by falling off the monkey bars 🤦🏽♀️🙈~ the last obstacle before the finish line. .
Feeing happy and not too body tired ~ definitely a little out of obstacle condition but today was about having fun, covering off a longer distance than I’m used to and hanging with these cool chicks 💙
Nice work to the very awesome @megmcclurg running 2nd in her sprint age-group in her first ever Spartan 👊🏼👊🏼
It’s school holidays and that means a break from routine. Friends and family may be visiting for the holidays, our lives get out of sync. Before you know it you miss all your usual classes, start grabbing more food on the go or popping out for that extra wine during the week... sound familiar? These amazing women did not let the holidays put them off. Committing to themselves and getting out on this fine day they came and conquered showing their mini-me’s how it’s done. Setting a great example and giving themselves a much needed break and energy boost while they were at it. If you want to make new friends and have fun while you move (with your kids) check out our mums classes 9.30am weekdays. PM me for more details or to sign up #bufshoalhaven#movementculture#funfitness#healthylifestyle#rolemodel#schoolholidays#maketimeforyou#fitmumma#toughmums#noexcuses
How tough is it for mothers to leave their little ones at childcare centres/nursery so they can return to work? We are continuously encouraged to put our children into nursery early so they can gain social, emotional & communication skills. But at what cost?? There is no right or wrong. There aren’t any perfect solutions. We all live different lives & have different expectations. Today I babysat my nephews who have been attending nursery for the past few weeks. I realised the developmental skills they gain from a loved one is far valuable than any institution because it will support the child’s character & individual needs. The emotional strength they develop because they are in a ‘comfort zone’ will have a lasting effect because it is continuous. My personal opinion is that parents should be the primary care giver at least until the age of three if not five. I hope all parents making tough choices find satisfaction in the decisions they make as the world can be a cruel place sometimes & the way we bring up our children will have a big impact on our future.
being a mum is tough. it's tiring, stressful and mentally draining. it is also rewarding, empowering and a blessing 🖤 all the parents out there- you're doing an amazing job #mumlife#toughmums
2 months ago028
Thank you to our beautiful clients. We LOVE helping women and mums find their groove. Check out this lovely note we received from an amazing BUF MUM
‘I had my my son 8 months ago and have been trying to shed some kilos to get into my wedding dress in November.
Some weeks I don't come to BUF more than once. I have lost a large amount of weight before but this time around I feel FITTER !
I ran for maybe ( all up) 20 minutes . This might seem not much for some but for me it's ALOT for me , it wasn't just the ran though, it was the fact I didn't feel like I was dying!
The support and encouragement from BUF has been AMAZING -
The constant posts to remind me to keep 'moving ' from Tracey. Big thanks to Rhiannon from the general support when I've sent a desperate message to her needing advice and help to the challenging but amazing and comfortable BUF mums sessions has been incredible.
This is truly a beautiful group to be a part of.
BUF MUMS - OMG what a great class! I've formed some beautiful friendships.
These sessions and all round support has been amazing for my mental health which has helped me deal with some major things that are happening in my life!
THANK YOU BUF GIRLS! #clientlove#lovemyjob#funfitness#bufshoalhaven#endorphins#mentalhealth#greatcommunity#toughmums#maketimeforyou#mumfit#fitmumma#healthylifestyle#fortheloveofit