Back to Basics Fitness (2025)

30/01/2025

Photo dump from the best family camping trip yet. Just the kids, hubby and I, kayaks, campfires, bike rides, visits from friends,and beach dips in a little piece of paradise for a week.
Can't wait for next time.
It was just the reset/reconnect we all needed.

31/05/2024

I really do not know what I'd do if I didn't have these oils to support my health and wellbeing. Well, I do, but it's not productive or healthy 🍸🥂🥃Breakfast Daiquiris, anyone?

I made the flippant comment at home today about not knowing how I got to the end of this week and not had a drink or ten.

But I do know how. I've known and leant on these oils to support my health and wellbeing for years now.

A number of the oils and products are TGA approved, and detailed info on each can be found here
https://www.tga.gov.au/search?keywords=doTERRA&submit=Search

I've used them daily for sleep support, emotional support, low tox cleaning, in bodycare, for selfcare, sports recovery, and to make my house and office smell amazing.

They are an important part of my life for so many reasons.

If you're curious about essential oils and what can be used for, reach out, I'm happy to share what I know.

27/05/2024

They're watching 👀
And learning from you, Mumma.

It took Miss 6 to remind me today. She came out of her room and proclaimed,"Mum, you've really done heaps of cool stuff in the past few years, huh!" With a collection of my finisher medals on.

And I stopped, and realised that I have.

Have I won the race for fastest? Ha, nope. Have I been the fittest woman there? No way.

But I have turned up and competed. I've done what I said I was going to do, and I finished each and every event. I've given my best and crossed the finish line each time, despite obstacles and self-doubt.

And the best bit, my 6 year old and 2 year old have watched me do just that. Turn up. Try. Not be the best, but still compete.

And just like that, my "not quite good enoughs" are perfectly enough for my biggest supporter, Miss 6, and for me. Because she's watching and learning big life lessons about having a red hot go from her Mumma. 💪🫶

25/05/2024

"Ball's in your court."
See what I did there😉

Long story short, this is what my dear Dad said to me when I was at a tough crossroads a while back.

I use this gem of wisdom to remind me that ultimately, I'm in control of my life story.

I can take some risks, be accountable, put the work in, and find myself in a better place down the road. Or, I can make excuses, blame everyone and everything around me, and still be in the same somewhat comfortable but not rewarding place in the future.

Change can be scary, risk and failure are possible, but so is growth and opportunity.

So, start the scary thing, accept it won't always be easy or comfortable, go all in and see where it takes you.

"Ball's in your court."
What's your next big scary step toward change look like?

17/05/2024

Nature is THE BEST free self care activity for this overstimulated Mumma.

The combination of fresh air, a little movement like walking or jogging, and a few mins to be mindful in nature can be just the circuit breaker needed to reset and replenish my energy.

I'm making a conscious effort to take mini moments outside throughout the day, especially as the weather gets cooler because it gives me such an energy lift when I do.

Even taking my coffee outside for a few minutes of a morning is so energising!

Exercise doesn't have to be intense to be effective, and self care doesn't have to be all warm and fuzzy, a stroll in a fresh breeze is a wonderful wellbeing hack.

And when I can't get outside in winter, I'm usually blending forest or citrus oil blends to make me feel energised.

Give it a go, and if you're already rocking mini nature breaks, tell me your favourite spots/tricks.

Now, get outside!😉🙌

10/05/2024

Not your average Mother's Day weekend post.

Not a rose petal, chocolate, or fluffy pair of slippers in sight.

Nope, this is quite simply just a picture of one of the things, besides being Mum to two awesome kiddos, that makes me happy.

My message, aside from thanking all the Mum's, step Mum's, Grandmother's, Foster Mum's/Carer's, and special people out there nurturing others, is for all you wonderful ladies out there putting everyone else first, to please take some time this Sunday to put yourself first.

Take a walk, eat the treat, play a game (like tennis), go running, whatever YOU love, spend some time doing that, for YOU.

No one can fill another's cup when theirs is empty, so go fill yours and take a moment to fully emerse yourself in the activities you love.

My weekend will include tennis, running, family, essential oils and delicious food...can't wait!

What are you planning to do to fill your cup this weekend?

Give me a ❤️ if you have some self care planned.

17/02/2023

It's here...the big day.

I set myself a bid audacious goal to get right out of my comfort zone and join my first ever tennis tournament this year, and it's here!

Equal parts excited, and bricking it😂

Even more fun and special is that my dear old Dad and man who first taught me this awesome game and still coaches me today (77yrs young) and Big bro (old enough) and also competing. Three of our 5 are here, so special!

I'm up against some very solid and seasoned competitors, so know I'll be learning some lessons on court, but that's what I'm here for. To have fun, to learn from the experience and to have fun!

Now I just have to hydrate. It's currently a scorching 34 degrees of dry heat here today. Oh, and remember to heed my t-shirt warming and just breathe.

Bucket list item about to be ticked.

What big scary goals have you set this year? I want to know.

Have a great weekend everyone, and wish me luck, I feel I'm going to need everything you've got🫣

23/09/2022

What are your values?
Do your daily actions and decisions align with your core values?

I've been doing a lot of personal work on this question lately and I can say that one of my core values is putting my health and the health of my family at the top of my priority list. Simply put, I value my health and wellbeing above a lot of other things.

What I'm trying to point out here is that when you do the work to find out what your core values are, and start to live your life in line with those values, it makes daily decision making and life in general, a lot easier.

For example, one of my core values is 'good health for myself and my family', so when I'm faced with daily decisions to make like what household products do I want in my home, or should I exercise today, or should I prioritise extra time at work or spend the time preparing nutritious food for the family; the answers come a lot easier.

I buy the low tox products and essential oils, I most days for my health, and I finish work on time and cook that family meal from scratch, because those actions align with my values. And in doing those things, I feel good, aligned and on track.

When I really focus on my core values the idea of buying and filling my home with toxic chemicals that find their way into our bodies, losing my fitness and wellbeing and giving extra time to work when my family needs nutritious food to be healthy seems silly.

So when people ask me why I use 'hippy' essential oils to support my health and avoid store bought cleaners and fragrance, or how I can make the time to train with kids and work commitments, I don't doubt my decisions or apologise for my priorities, I take pride in knowing I'm living in alignment with my values.

So, do you know what your core values are?

For me, my training and lifestyle choices are not just about looking a certain way, they're to support my health, and to live my life in line with my core values. Because when I do that, things just seem easier.

Food for thought anyway😉

19/08/2022

Here it is - your 'gentle reminder' to do that workout and get started, even if you don't have a home gym or membership at a gym yet.

Sure, if I were programming for a client I'd ideally like a mix of push/pull/hinge exercises in there, and I'd usually have some exercises using dumbells or bands for resistance, but if it's a case of getting something happening, or procrastinating and using 'no gym' as an excuse...it's a no brainer🤷

I use these exercises a fair bit in my bootcamp sessions, and let me tell you, you can get a very good workout using just your bodyweight for resistance, especially if you're just starting out.

There are some days, even for me as a trainer, where I can't get to the gym as I planned (thanks kids), and more than once I've fallen back on the good old bodyweight squat, push up, lunge, plank combo to get the job done.

Try 3 rounds of 10-12 reps of each with a solid 60 sec rest after each round then repeat. Build up to 15-20 reps of each once that gets too easy and hey presto - you're progressing💪

Simple, yes. Effective, yes. Fancy, no. It doesn't need to be. It just has to get done. Something will always trump nothing. Once you're breezing through that, time to get that gym access sorted and get a tailored program from a coach that understands your goals😉

Happy training!

Kate

08/07/2022

Here it is, the facts with no frills, because you're busy, I get it!

doTERRA Lavender is a powerhouse oil and it's TGA approved for the following benefits:

🌱Decrease/reduce/relieve mild joint aches and pains
🌱Decrease/reduce/relieve mild rheumatic aches and pains
🌱Antispasmodic/spasmolytic
🌱Helps decrease/reduce/relieve symptoms of muscle sprain/strain
🌱Enhance/promote body adaptation to stress
🌱Enhance/improve/promote/increase body relaxation
🌱Enhance/improve/promote/increase mind relaxation
🌱Decrease/reduce/relieve symptoms of stress
🌱Decrease/reduce/relieve headache symptoms
🌱Decrease/reduce headache duration

10 pretty good reasons to give Lavender essential oil a go and add to your rest and recovery toolkit.

If you want further info on the therapeutic use you can check out the ARTG (Australian Register of Therapeutic Goods) website for all the details on this one, there's heaps of info on there.

Natural, powerful, affordable, versatile. Give it a go!

17/06/2022

I know we're all feeling the pinch of the cost of living right now. Trust me, when I saw the cost of lettuce here last week I nearly fell over!

BUT...I want to make a point here about why your strength training isn't the item to go when times get tough or you're short on time (yes Mum's, I'm looking at you).

For a start, it doesn't have to cost you the earth. A beginner can start out using very little equipment at all, from home, and still get all the benefits. I've posted before about different ways to achieve progressive overload without using a tonne of equipment.

Secondly, even if you are paying for gym membership or some home equipment, and maybe even a personal training session here or there, the return on investment to your long term health FAR outweighs the initial cost.

Think of it this way, strength training is preventative action toward improved health LONG TERM. You not only get the immediate benefits of endorphins, improved confidence and metabolic burn straight up, you're reaping the benefits of this form of exercise for years to come.

So please, if you're wondering if it's worth the time and cost to get out the weights and get strong, trust me (and all the scientific research that agrees) when I say...YES, it absolutely is!!

In fact, I'd go as far as to say, given that long list of benefits, "can you really afford NOT to strength train?"

11/06/2022

It's here...it's finally happening!

I am too excited about bringing these workshops to life. And I can't wait to get this first one underway in June.

This one is for my busy ladies in the Sorell and Surrounds area that want to get back in to (or start) strength training at home or in the gym, but just need a little help (or nudge) to get underway.

2 hours, with me, in a room, with some gym gear to show you the ropes on what a beginner program should look like, and how YOU can get started with confidence.

I guarantee a supportive environment, no judgement, lots of fun, and great first step toward your fitness goals.

Sound like something you might be in to? Great, get on over to the link in my bio to register for one of only 8 spots for this June session at a super low rate of just $65. Yes, you read that right, cheaper than a take-away for a family of four😉

If you miss out, I'll let you know and we'll get you on the list for the next session to follow in August.

There will be more to come, they will be awesome, so keep your eyes peeled or jump on my subscriber list (link in bio) to get the jump.

Back to Basics Fitness

30/01/2025

31/05/2024

27/05/2024

25/05/2024

17/05/2024

10/05/2024

17/02/2023

23/09/2022

19/08/2022

08/07/2022

17/06/2022

11/06/2022

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