Fit la Femme Coaching with Lindsey Hilliard

18/07/2022

Who needs to hear this right now?

17/07/2022

I originally started the Love. Move. Love. Move. Improve - Women Navigating the Overwhelm to “help navigate the overwhelm”.

Although as it turns out I got sucked right into that overwhelm and didn’t progress very far.

I must have known back then that I was on my way to burnout but not enough to get off that road.

This last month has really hammered the message home for me. We’ve had a few hiccups at home which by and large should be manageable (putting our family dog down, getting Covid amongst other things). But due to me pushing myself harder and harder, I’ve hit a wall.

I’ve been off work with sinusitis since last Wednesday (and feeling guilty about it 🤦🏼‍♀️) and am not recovering too well. On Thursday I literally felt like the floor was falling out from under me. I am physically, mentally and emotionally drained.

My boss and colleagues are begging me to take time off and look after myself despite being completely under the pump because they too, can see that I’m not in a good way.

I can tell now that my body is sending me very clear messages to slow the f**k down and take care of myself. If I don’t, I’m going to break. The cracks are already there. So, I’m using some of this healing time to consider some new boundaries and self-care rituals that I need to make as non-negotiables.

And I bet, I’m not the only one to be going through this (now or in the last 12 months).

Put your 🙋🏼‍♀️ and comment below if this is you too.

Let’s support each other to prioritise our health - mentally, physically, emotionally and energetically. 💗💗💗

11/07/2022

Mason Jar Asian Soup

This is the best lunch prep idea ever in my opinion. We all know that prepping meals is a great way to be organised, make good food choices and save money, but to be honest I’m really bad at it.

Until now!

I saw these a few years back and forgot all about them! Making these mason jar soups are so quick and easy and then you just pop them in the fridge for lunches all week, whether you’re working from home or an office.

Once they’re made all you need to do is add boiling water and wait a couple of mins - like healthy 2 min noodles!!

Here’s a pic of mine and a link explaining how to put it together. Change it up to suit your tastes! Yum!!

https://thegirlonbloor.com/mason-jar-instant-noodles/

13/06/2022

For the last 10 years, bootcamp has had to change location a few times through the Winter months.

We started in a Scout Hall, then into a nicer Guide Hall, then via Zoom in our lounge rooms in the last two Winters due to Melbourne Lockdowns... 😬😷

Well, in April this year we started a final transition to a private setting, transforming a shed previously used to hold stock for my parents business - into a multi-purpose space decked out with a new floor, new wall panels and curtains, paint. We even have, wait for it…. A couch and Bar fridge! 😜

Have a little behind the scenes look at what we’ve done. Now we have our own space to call home 🥰.

What do you think?

11/06/2022

Let's talk about body image...

Societies views on how a woman's body should look is bu****it and the cause of so many issues amongst women, such as:
- confidence
- eating disorders
- self worth
- what success looks like
- comparison and jealousy
- status
- the list goes on...

Whoever decided that the way a woman's body looks defines her in some way should be shot. 🤬

Being in the fitness world, I am constantly bombarded with Instagram models and attention-seeking wannabes trying to palm themselves off as a fitness guru because they have washboard abs, meanwhile doing some stupid exercises likely to injure any person attempting to replicate it. Society's expectation is that if you are dedicated and willing to half-starve yourself to look a certain way, you are healthy and someone to be followed.

Well, I call bu****it on that! You can be fit and healthy at any size, shape or age. Full stop.

And, there are far more important things that should be used as a measure for someone, such as:
- kindness
- empathy
- intelligence
- humour
- setting a positive example, just to name a few

Let's start believing that we are beautiful, worthy and successful, not because of the way we look, but because of the things we do. I know it's hard, society has f**ked this up for a long time, but we need to start thinking this way.

So to finish off this little spiel, I'll leave you with a short interview with Celeste Barber - I love how she embraces this concept (plus she's hilarious!) 😉

Australian comedian Celeste Barber has gained worldwide fame — and 8.9 million followers — thanks to her body-positive Instagram posts, which she says “stemm...

10/06/2022

Why strength training rocks and as a woman, you should be doing it!

Strength training is useful for:
- improving your ability to perform certain movements
- building muscle mass
- losing body fat
- improving certain aspects of physical performance
- rehabilitating an injury
- protection against osteoporosis

As a woman, will you bulk up if you strength train? NO! Not unless you are doing hours and hours in the gym with very heavy weights and have a very particular diet.

Most men find it difficult to gain bulky muscles and their bodies are better built for it than ours.

Engaging in strength training can make you feel strong, confident and empowered. In short, like a badass!

You can use barbells, dumbbells, kettlebells, resistance bands or your own bodyweight - it doesn't matter.

Give me a 💪 if you agree or a 😍 if you want more info on how to start!

If you live near Croydon, Victoria, hit me up for a free intro group session to see firsthand how fun it can be.

*These pics are a few years old now, but I was at my strongest and felt unstoppable!

08/06/2022

Welcome to the family - a weight to suit everyone!

Green - 6kg
Pink - 8kg
White - 10kg
Blue - 12 kg
Yellow - 14kg

If you’re a female and new to kettlebells, go for either a 6 or 8kg and work your way up. If you’re a male, you could start with a 10, 12 or 14kg depending on your current fitness condition.

16/03/2022

I would love your opinion! I’m working on a little project (will reveal more later…)

Which logo do you like best? I’ve done each with a black background and white background.

🔥🔥🔥

08/03/2022

Happy International Women’s Day!

A big shout out to all you amazing women for everything you do and everything you are.

May you bring positive changes everywhere you go, inspire others and lift each other up.

There is no greater power in this world than women supporting each other.

Please comment below with a woman you admire or are inspired by, and if you want, your reasons why.

~ Linds ♥️

31/10/2021

I’ve changed up my exercise routine a bit during the last month. Between lock down and restrictions with exercising in groups etc I felt I needed to shake things up.

So I’ve become besties with my kettlebells, where I can incorporate strength and cardio really easily. It’s effective, time efficient and to be honest I find them to be a lot of fun too!

The cool thing about these workouts is that you can keep them really short but get real bang for your buck.

There is a very good reason why I like to keep my workouts short and why I keep them short for you guys.

I want you to finish them. I want you to build workout habits.

Shorter workouts over a long period of time are far more effective and kinder on the body than longer, more insane workouts.

If you have a busy and stressful life then the worst thing you can do is add a long workout to your day.

Why?

Because long workouts are very stressful, they trigger large amounts of the stress hormones Adrenaline and Cortisol.

These hormones create huge amounts of focus and are useful for dealing with life-threatening emergencies but are very demanding on the body's resources.

In a world where most people are already stressed out adding additional stress to the body is a recipe for disaster.

Harder and longer workouts do have their place. You can use them a few times per year when training for specific events but they are not sustainable everyday.

The secret to getting strong, lean, fit and healthy is small daily habits.

So here is what I propose you do.... Start thinking about the long term.

How many workouts can you get in?

Imagine how much stronger and leaner you would be if you weren't skipping workouts because you were too tired, didn't have the time or were injured.

One final tip. Start with a 4 minute workout. If you are feeling energised then repeat it a few more times. Not all days are created equal.

But most importantly just get the 4 minutes done and then congratulate yourself and look forward to exercising again the next day.

That's all for today. Remember small daily workouts beat a few insane ones every time!

17/10/2021

10 years!!!!

It’s hard to believe that I started this little business of mine 10 years ago. Life was so different and so much has happened since then.

10 years ago I decided to give personal training a go. It was a passion project for me and remains to be so until this very day. In that time I’ve had two babies (now 9 and 7!), left the police force and projected my career, made it through two years of lockdowns thanks to Covid-19 and somehow managed to keep this part of my life constant the whole time!

And how it has supported me!! When I say supported, I mean emotionally rather than financially.

If it wasn’t for bootcamp, the courses I’ve run and most importantly the amazing women who have been a part of it, I may not have gotten through some of the hardest parts of my life so far.

In particular, I’m so grateful for those women who have stuck by me and continue to do so. You are all amazing and I’m so glad to have traveled this journey with you! Much love to all of you! 😍🥰