OWN YOUR HEALTHY AND UNHEALTHY CHOICES!

Be Like The Turtle, Comfortable On Your Own Shell" - Bill Copeland

With so many extreme diets, extreme training systems and extreme points of view about how YOU should be getting healthy and fit. It's hard to know what is actually best for YOU. I emphasis the YOU because no one else can be YOU or know how you feel about YOU and what is best for YOU!

GET IT?

What I'm trying to say is we are all individual and everyone works differently. Reaching your health and fitness goals shouldn't be dictated by what someone else tells you to do and achieve, but what you deem to be relevant for you right now.

Photo Cred: Fiona Peters Photographer

Making a decision to be healthier & fitter is great and I encourage everyone to try and do so, but a vital part of this process is to be realistic about what it is you wish to accomplish. What you would be honestly happy with achieving? And once you have it, is that way of being really sustainable for you at this stage in your life?

So often clients tell me "I want a six lack like that guy! Like ABS yeah!” Then I ask them what their plans are for the weekend and they tell me they're going out for an engagement party for a few drink or something like "I'll start the healthy eating next week because I have my friends birthday and another friend is making the cake and it would be rude of me if I didn't have a piece to support her culinary creativity!"

Now you're probably waiting for me to tell you that these people and their excuses are wrong. Actually what's wrong is that they have now made it impossible for themselves to achieve their goal! Not because the weekend social events are the “devils tea party” but because they set goals that they don't really want to achieve!

Somewhere along the line reality needs to set in and we need to understand that there is a balance that must take place. Sure! If boiled chicken and steamed veg is a regular meal for you and you train 4 days a week already, I would say having a 6 pack by summer is realistic. But realism varies depending on who you are, what level of healthy & fit you’re at and how you'd really like to live your life!

If you enjoy a tipple from time to time, if you are exhausted come Friday night and you just don't feel like going to that spin class (I HATE spin btw!) then don't! Now own that decision! It's time to stand up (or sit down comfortably) and own the choices YOU make!

Be OK with the actions you take, be OK with a balance between that relaxing luxurious lifestyle and your fitness freak alter ego! In a world of extremes we need to learn to tone it down, still enjoying the simple things in life while we work to create a sustainable healthy lifestyle.

Being emotionally comfortable with who you are and the decisions you make counts for a lot - less stress, less pressure, further acceptance.

My tip this month - OWN the decision YOU make and be OK with it!

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Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

**Come and join me for a little relaxation and fit freakishness in Thailand with Restart Health Escapes this October 31st – November 7th. Details can be found at http://www.restartescapes.com.au

Time To Plan Your Active ADVENTURE!

Life is either a great adventure or nothing! - Helen Keller

 August is a tough time...simply, it's the last month of Winter here in Oz and most of us have had just about enough of frosty winds, layer upon layers of clothing and wicked killer ice cream headaches in the surf (or the deftness that comes with wearing a warm hood instead!).

BUT, there is one good thing about this time of year. Holidays are that much closer and it's the best time to get amped about GETTING AWAY! I'm here to encourage you to opt for the ADVENTUROUS holiday rather than the "I'm a lazy blob on the beach" holiday ;)

WHY? Because its a universal truth that the more you sit down the less you want to get up = the less you get up the stiffer, wobblier, weaker you get = you feel like shit! That's not to say the odd afternoon nap and massage shouldn't be a vital part of your next escape, but why not balance it out?

My recommendations for your next trip away 

Go Kayaking - awesome for sight seeing round beautiful island locations across the water

Walking/Hiking - taking you to new heights and the only thing you need is walking shoes!

Cultural Training Techniques - whether Tai Chi, Muay Thai, Jiu Jitsu. This is a great way to emerse yourself in local culture and perhaps discover a new fitness love

Snorkelling - Turtles, Fish, Coral sea beds, warm crystal clear water. Need I say more!

Bike Riding - Go for a trundle around the local streets, its cheap and you cam go as far as your legs will take you

Active Stretch/Yoga/Pilates - these days there is a mat placed out overlooking a beautiful setting, just waiting for you stretch out and strengthen while being inspired by your surroundings

Surfing/SUP Boarding - These water sport activities are great for full body strength and you get to flap about in the water for as long as you like!

Restart Health Escape - Thailand Accommodation

So where to start? Well, you're just in luck! Surf Style Training is heading to THAILAND for the first overseas active adventure escape with Restart Health Escapes! I'm chomping at the bit and cannot wait for the 31st of October 2015!

If you'd like to join me in Thailand for some of the activities listed above including Surf Style Training, Cooking classes, lazy beach days and healthy conversations. Submit your email below and we'll send you through all the info you need ASAP!

Email Address *

Thank you!

Limit spaces available so get in quick to take advantage of your $250 OFF voucher (valid till 1st Oct) AND your fortnightly email guide on how to prep for your amazing trip ahead!

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Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

Combat Coat Hunch - Workout

I mentioned it a few years back and I'll mention it again, Winter and all it's heavy knits could be weighing you down...literally!

SPC's Up Close

Neck pain, shoulder pain, rounded shoulders and bad posture are all symptoms exacerbated by the cold Winter weather. On top of that scrunching of the shoulders to hide from the chilly winds all this adds up to a not so pleasant season!

So how do we combat the "Winter Hunches"? As well as covering up as recommended in my previous BLOG '3 Truth's About Winter & You!' another preventative measure can be made...TRAINING! We're going to focus on Back strength to open the chest and improve posture, not to mention the added bonus of being able to lift your chest when paddling in the surf!

Practice these 2 simple movements for improving back & shoulder strength, at least two or three time a week. Remember to stretch after every session.

WORKOUT

Single Arm Reverse Fly's 10 - 15 X 3 ea arm

*These can be done in a Plank position, on all fours or with a hand resting on a bench. Keep the elbow slightly bent, with your Wrist and Elbow inline at all times. Only moving from the Shoulder, lift the chosen weight up & down. Top of your hand should be facing the ceiling.

SINGLE ARM SPC's (Superman, Plane, Chicken)20 X 3

Superman - Plane - Chickens

*In Superman hold the arms up to your ears, in Plane the arms are parallel to your Shoulders and in Chicken tuck the Arms right into your sides, Thumbs to your Shoulders. Moving smoothly through each position.

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Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

3 TRUTH'S ABOUT WINTER & YOU!

Cred: Fiona Peters Photography

The coldest season of the year has landed in Oz, weather (get it? HAHA) you're struggling with a fresh 13 DG's in Sydney or suffering from frostbite in Victoria like me. Winter has officially arrived and our bodies have now been frozen into Popsicles!

With each season comes a whole new set of considerations for our health and I'm here to share some seasonal health & fitness tips you may not have been aware of.

SURFING DOES NOT CLEAR A HEAD COLD!

Despite what the old blokes will tell you Surfing in the chilly water over winter does NOT clear a head cold, definitely not the flu! Yes you may feel the sinus fog wash away with every wave BUT the bone chilling waters will eventually cool your body to a desperately low temperature of which your body will need to combat to keep warm. Your body is now working in overdrive to maintain your ideal core temperature, snag a few waves and fight off your cold/flu! Thus extending the period of time in which it takes you to recover.

My TIP - if you must surf or get outside to train keep it to a reasonable 30 minutes.

STAY WARM TILL YOU BEGIN TO SWEAT

so often we see people super keen to get their kit off IN THE MIDDLE OF WINTER! Crazy but it makes sense when you work hard and begin to heat up in the middle of doing Squat Jumps. Before you get excited and think 'Yay, I can flash my six pack all year round!' Get yourself a pair of trackies and a jumper to throw over the top of your training gear, because training when you're cold is breeding grounds for sprains and strains!

MY TIP - Keep the kit ON till you're well and truly toasty, then remove the layers and be modest about it! 

SCARVES PREVENT NECK PAIN!

Yep believe it or not Scarves and other winter accoutrements prevent Winter neck strain! If you suffer from headaches, migraines and shoulder/neck pain there's a good chance that the winter breeze is to blame, contributing to this very shitty outcome. When your upper body is cold we tend to hunch over, scrunch our shoulders up in the attempt to shield ourselves from the cold. AVOID this problem and an increase to your Chiro bill by rugging up!

MY TIP - Beanies, scarves, jackets with high necks, turtle neck tops and ear muffs are all a good option. I've even invested in a new set of VERY LARGE headphones for my mornings walks.

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Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

WHAT I LEARNT FROM THE PROS

Active Stretch with Rosy and Organic Avenue Aus

A few weeks ago the WSL Bells Beach Pro was on in Torquay Victoria. Bringing to our shores an array of amazing athletes, thanks to Organic Avenue & O'Neill Womens I was given the opportunity to work with a few of the professional athletes and pick their brains about their health and fitness!

Over a few days I took Nikki Van Dijk, Rosy Hodge, Malia Manuel and Whitney Gilmore (Steph's gorgeous older sister) through Active Stretch classes and Surf Style Training asking them how they stay strong, fit and balanced during the tour.

This us what I found -

Active Stretch with Malia Manuel - Fiona Peters Photography

• Rosy and Nikki love to run, most days

• Malia is all about Yoga when she is traveling

• All the girl eat extremely well

• They love to visit the local coffee shops and cafes in each town

• Early mornings are their thing

• All the girls train hard, in the water, out of the water

• But not so much between heats, saving their energy for the main event

• Recover is a BIG DEAL for these ladies

• Hydration is on the top of their list including plenty of sleep

• They still deal with things like tight muscles, sore backs and tight hips whenever they don't stretch

• All of them are strong women, with healthy bodies and looking good is a bonus for them

It was nice to discover that these superhuman humans are human (haha) too and suffer from some of the same ailments as us normal people! What I discovered above everything else is that EVERYONE gets to an elite level of fitness through EFFORT! Working hard! Being consistent with recovery! Check out the FULL GALLERY HERE!

Willem Dirk Photography

Nikki, Myself, Whit & Stef from ORGANIC AVENUE AU

Willem Dirk Photography

As a bonus I got to receive feedback about the Surf Style Training and Active Stretch programs I went through with them. And stoked! The feedback great, especially about the Active Stretch class which seem to present the real need for more guided stretch classes to be available as I suspected!

END NOTE - Try to stretch everyday, at least 10 - 15 minutes. If you can fit in a deep stretch through Yoga, Active Stretch or a longer session at least once in the week would give you a great recovery boost!

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Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

Easy (BUT effective) Snack Time Core Workout!

Hi Familiars,

Ever set yourself the goal to train when you get home? After a big day at work? Or once all the "important" stuff is done?

THEN...It NEVER happens!!!

I know this all too well, even the best intentions are left at the way side and then you feel like shit because you didn't GET IT DONE! So why not think outside the box?

I'm talking about 5 exercises, spread out, throughout the day, during your "snack" time!

All you need to do is find 5 lots of 5 minute breaks and get through 3 sets of 15 - for each exercise!

Alternatively, if you're feeling motivated in the morning, try to bang out 1 set of each FIRST THING IN THE MORNING!

1. Side Planks

These can be done on your knees or feet depending on the intensity you are after. Hold for 60secs each side.

2. Chair Knee Tucks 

Make sure you are sitting up tall, avoiding any curve in your back. 20 Tucks per set.

3. V Sit Hold 

Sit up tall and draw the belly INTO your spine. Legs can be held straight for higher intensity. 60sec hold.

4. Reverse Plank Hip Raises

Don't let your hips touch the floor and squeeze your shoulder blades together. 20 hip raises per set.

5. Box Jumps OR Step Ups 

If jumping onto the step is too much, step up, alternating feet as you go. For a little extra abdominal work, tuck the knees into your chest at the top! 20 step ups in total OR 15 jumps.

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration! Show me your morning routine with the hashtag #LIVEHEALTHYHABITS

Big Love,
X

It All Starts With One Step!

Hey LB Fans,

Now that we have passed the vortex month of January and the year 2015 has "officially" begun, it really is time to GET MOVING! Often taking the first step to begin your positive motion can be the hardest but I'm hear to tell you that you're not alone and now is NOT the time to be hard on yourself!

Keep it simple and JUST MOVE, whether one step, one walk, one Plank or one surf...starting with ONE makes it all more achievable. Once you've conquered one then we can move onto two (also known as the next step!)

So what will your ONE be?

Here's a few suggestions below, try ONE of these today and really notice how GOOD you feel after you've your first step towards JUST MOVING 

20Mins Early Morning Walk

Daily Plank  - How To Plank Video HERE!

Morning Active Stretch Routine - 10 to 15min Routine HERE!

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration! Show me your morning routine with the hashtag #LIVEHEALTHYHABITS

Big Love,
X

A Healthy Morning Routine & Challenge

Hi Familiars,

It's safe to say that starting small is the way to go when creating habits, especially healthy ones! In a world saturated by, well, fats (pardon the pun), sugars, fast food, televisions, electronic devices and general laziness it tough to keep yourself motivated!

One of the best things I heard from one of my Groms (17 years old) was when she told me that every time she gets bored she gets up and trains! I was so impressed, not even I do that! It's just too tempting to sit down and take a load off from my busy day by enjoying an episode of Teen Wolf (yes yes I know! Pathetic but soooo good!). It takes just a little more persuasion on my part to get moving instead....and today that's what I'm asking YOU to do!
 

Just get moving!

We're going to start this process towards healthy habits with an easy morning routine, starting small and ending up BIG! Big changes that is.

Wake up

Try to wake up 1hr before you have to hit the road, allowing you to wake up properly before starting your day!

Lemon & Water

Drink 1 room temp OR warm glass of water with a
squeeze of Lemon Juice.
Alternatively you can add a spoon of Apple Cider Vinegar.
Perfect way to morning hydrate and begin cleansing your insides and fire up your metabolism.
 

15 – 20min Walk

Of course you can go for a ride or swim if you like. The purpose of this is to get your body moving, waking up and lubricating your joints ready for the day ahead. Also aiding in a well working metabolism.
 

Planks (1min)

If the regular morning routine is new for you just begin
with one 60sec Plank.

You can refer to a “How Too Plank Properly” video HERE.
 

Breakfast

It’s not called the most important meal of the day for nothing!
 

I recommend alternating your breaky food between a nice grain free Muesli or Granola with Fruit & Yogurt. To Eggs, poached, scrambled or baked with Avocado and Mushrooms.

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration! Show me your morning routine with the hashtag #LIVEHEALTHYHABITS

Big Love,
X