Fuel your day!

Breakfast is so often forgotten especially when you have a busy schedule and little people crawling/running around!! Instead of worrying each morning about what to have and then just ending up having nothing, try and plan ahead. (Easier said than done sometimes i know but give it a try) I personally try to think about what i have planned the next few days, so this weekend is going to be a bit hectic for me so Tupperware will be my best friend!! I have used greek yoghurt, milled linseeds, sunflower seeds, pumpkin seeds, frozen berries and honey. This means the next two mornings i know i can just go to my fridge and grab one. Little things like this can help take a little bit of stress and pre

Posture, we know whats happening.

We know that during pregnancy your posture just goes completely out of whack, muscles weaken and become tight. So in our classes we focus on fixing this problems while giving you the best workout possible. > Glutes > Abdominals > Hamstrings > Trapezius & Rhomboid (just shrug and pinch the shoulder blades together… thats them) While these are muscles that weaken (they can become tight too), there are muscle that tighten, become over active and can sometimes cause use pain (lower back for example) > Lower Back > Quadricpes & hip flexors > Pectorals & Deltoids (Chest and Shoulders) We spend great deal of time teaching correct technique and form , dynamic stretching while using equipment such a

4 Tips to get Healthier

1. Don’t over eat on food that makes you fat. Being adults you can sometimes let this rule slip. But what I’m gonna say may seem a bit harsh but its got to be said. You wouldn’t let your children eat crap that makes the fat and unhealthy? so why let yourself do the same? 2. Eat food from good sources. The fresher the better, single source ingredients are always best but we get it you’ve got a family to feed and nappies to change. Look for the best option. Meats, fish, grains, veg and fruit. 3. Preparation for Training and Food (Easier said then done with a little one or multiple little ones) Now i don’t have children but i do run two businesses (one being Compellos Gym with my business part

Protein makes you look Bulky? What BS

Protein! How much should you eat? Contrary to what the dietary reference Intake suggest on Google which is 0.8 grams per kilo of body weight we would actually recommend you eat more. The 0.8 gram is recommend to most women who live largely sedentary lives, You MUMS DO NOT LEAD SEDENTARY LIVES, you train, you are on the go with the family, no day is a less than active day! So try to eat 1 to 1.5 grams per kilo of body weight! Muscle is fat burning furnace, the more muscle you have the more energy you burn and need so its very important that you match your daily needs. There are 4 calories per gram of protein and this should akee up about 30% if not more of you daily intake. lastly to expel th