Whether you’re a new mother or not, I bet there is something in today’s article that will help become more fit, gain confidence or just learn a little empathy.

No matter how or why you’ve gained weight, know that it takes as long – if not longer – to lose that weight again.  Pregnancy is a special time and new mothers need to concentrate on their baby but you  may need to reprioritize if you are still blaming a spare-tire on baby weight, three years later!

Dads-to-be often gain baby weight too – if someone around you is eating more then the temptation to join in is hard to refuse. This week, I’m going to share five tips that will help you regain the figure you want.  I’m focusing on how to reclaim your pre-pregnancy body because it’s a message I relate to strongly.

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Getting fit today is more serious than six packs and skinny thighs. When you hear the term “fighting fit” does it bring to mind thoughts of kickboxing classes and sweaty boxing gyms?  Or, are you like me and see that it can have a far more serious meaning?

I have a saying ‘get fit from the inside out’ and to me, it means that instead of being motivated by the external rewards that we associate with fitness it’s important to exercise for internal reasons. I thought about this when my dear friend told me that her doctor insisted she start a fitness program in order to strengthen her body after a life-altering diagnosis.

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There are about six weeks left before summer is here! For many people that’s a cause for celebration but others may be concerned about shedding their cold weather clothing and revealing a body that’s gained a few pounds over winter.  But, if you act now, you can start work on attaining the body you want.

Today, I’m going to share three dos and three don’ts to help you reach your body beautiful goals. Let’s start by setting some realistic expectations. With the summer months fast approaching, many people feel pressured to shift extra pounds quickly. Unfortunately, many people also then become despondent because extra weight doesn’t magically disappear as fast as they would want.  The ‘get thin quick’ frenzy is often started with great intentions, but if it isn’t accompanied by realistic goals then it doesn’t have much chance of success.

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Do you hate working out because you don’t like to sweat? Or are you one of the many people that use the ‘I don’t want to ruin my hair excuse’ to avoid a workout? It’s a very common problem for so many people; they hate working out because they hate to sweat.

As I’m sat here typing and trying to think of a way to persuade ‘sweat haters’ that they should still get fit, I think I’m starting to sweat because I don’t have a magic fix!

Yes, if you exercise your hair may go frizzy and your skin may get damp but this is a good thing. Sweating is just part of life.  I think my best approach is to explain why we sweat, how to make sweating more comfortable and, of course, I also have to give some skin and hair care advice because, after all, I’m female and because I love working out I often build up a good sweat.

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Do you ever find yourself in an exercise slump?  You have great intentions to workout but, whoops, a day, then a week goes by and you have either stopped exercising or you’ve cut down too much.

Sometimes we all feel like missing a session at the gym but if we give ourselves a break from working out too often then we’re in danger of getting out of the habit of regular exercise.  I always say that some exercise is better then no exercise – and that’s still true – but a regular fitness routine will help you develop and reap all the positives of an active, healthy lifestyle!

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A fitness journal will help you improve your fitness level but you may be wondering how to get started. Take a look at a week-long excerpt from a real fitness journal and I’ll reveal what the journal tells us when we analyze the data!

Did you read my post on how to get fit and stay fit by using a fitness journal? Are you still a little unsure of what you need to do and if you have the time? If you answered yes, then check out this sample week from Hannah to help motivate you to start your journal today! I’ve added my six-week evaluation to give you an idea of how simple it can be to play detective and improve your fitness journey.

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Taking two minutes a day to update a fitness journal will help you perform better! For many people getting fit and staying fit can feel like an impossible task but a fitness journal will help keep you on track and make sure you see progress.  While this may not be the most glamorous subject, it’s important to keep a record of what you’re doing and how you feel about it because you’ll be amazed to look back six months later and see how much you’ve improved.

Keep reading and I will share a few common fitness roadblocks and help you to overcome them through a process of self-discovery. I firmly believe that keeping a fitness journal will help you on your quest to become fitter and healthier. 

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Stairs are one of my favorite pieces of exercise equipment.  Most people have access to stairs and, this week, I’m going to help you incorporate stairs in your exercise routine for fat-burning and strength-building results.

Training ‘up steps’ is a staple part of almost all athlete training plans.  We call it ‘up steps’ because we put in the power going up and then take our time coming down. If you have ever visited a U.S. high school or college I’m pretty sure you will have witnessed athletes quick stepping up the bleachers or maybe you’ll have heard the thunderous sound in the distance as they run up followed by a slower thudding sound as they make their way down.

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Riding a bike is such a perfect way to exercise, socialize, and enjoy some scenery but not all bike rides are equal.  Trust me when I say that a little bit of planning can go a long way when it comes to getting the most out of your ride.

Are you ready to create your own perfect group bike ride and get more out of your ride? If the answer is yes, then check out my four tips below.

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Have you hit a weight loss plateau? Has your fitness plan stalled and you don’t feel you’ll reach your goals?  Don’t worry, you’re not alone. I can help you power back up and start seeing results again.

If you ever feel that you are doing everything just right with your fitness and nutrition plan but your results don’t seem to represent all of your hard work then I have a simple but effective piece of advice. Hitting a fitness or weight loss plateau is a very common problem in the world of sports performance and general weight loss. There are many theories on why our bodies sometimes hit a temporary yet frustrating roadblock but, by thinking outside the box, you can power through the frustration and start seeing results again. Keep on reading and you may be surprised at just how easy it can be to jump-start your flat-lined results.

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If you have a muffin top then I bet you want to get rid of it!  Or, you might be asking what on earth is a muffin top? I know I was bewildered the first time I heard the phrase. My friend explained that it is the fat on your back and sides that bulges over your waistband in the same way the top of a muffin overhangs the base.

On hearing of the muffin top phenomenon, my first reaction was ‘I have an instant muffin top remedy’. My friend listened closely, expecting me to share some profound fitness secret that could fix a muffin top in moments, but my answer disappointed her greatly. Apparently this wasn’t the response she had hoped for:

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Do you need a natural butt lift? If you feel your butt could do with a boost then you need to lunge and squat.  And, if that fills you with dread because you suffer from exercise boredom then allow me to help.

I’m here to help make exercise boredom a thing of the past! Do you ever get bored of repeating the same exercises? Or, are you always looking for ways to spice up your workout? If your answer is yes, keep on reading because I’m going to share five ways you can add a twist to a simple but effective butt toning exercise.

It’s important to keep your routine fun otherwise you’ll be so much more likely to make excuses to avoid exercising. As a fitness trainer, I always hear about the things that people love and hate about certain exercises and I feel that it’s my job to keep people excited and motivated so they don’t quit.

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If you’re ready to get your body into fighting shape, you can spice up your workout with these boxing-inspired exercises and box away any excess fat without having to pick a fight at the end!

You just have to look at a boxer’s body to know that their training regime is perfect for sculpting a lean, toned and fat-fighting body.  Boxers are known for being toned in all of the right places, especially their upper-body and mid-section. But a boxer isn’t only interested in looking good: boxers need to have the cardiovascular and muscular endurance to fight for 12 straight rounds. In my opinion, this makes boxing one of the best forms of functional exercise for toning your entire body.

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Cross Fit. It seems like everyone is talking about the latest strength fitness craze but if CrossFit is a trend that feels like it’s passing you by, let me give you the low-down.

Crossfit is an intense exercise program featuring dynamic exercises like plyometric jumps, Olympic lifts and running. Crossfit trainers and enthusiasts tend to use non-traditional weightlifting equipment such as kettle bells, sandbags, suspension systems or water-filled implements.  The program is structured in such a way that participants are challenged to do a certain number of repetitions in a workout in a specific time frame; and more advanced CrossFit participants will actually compete against each other to see how fast they can complete their daily workout. The truth is that CrossFit should be about using perfect form while performing each exercise in the circuit.  This is because, if you do not perform an exercise correctly in a competition, it won’t count as a rep. 

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Let’s talk about yoga. Do you think it’s a calming and low impact form of exercise? While it can be, yoga also offers challenges that are suitable for exercise newbies and professional athletes alike.

Although mastering the form and spending time showing off a perfect yoga pose on an empty beach or atop a scenic mountain looks good, yoga is about building strength. No matter how much I can bench press, there will always be a need for yoga in my life but for many years, I viewed yoga as simply gentle stretching in peaceful surroundings. Pretty much something I would do on my rest day from what I considered to be ‘real exercise’. I loved the calm but at about the 30 minute mark I’d be desperate to leave any yoga class because my mind would start to get busy thinking about all of the errands I needed to do … Watching the clock, I’d be thinking to myself ‘when is this going to be over?’

I knew there were many disciplines of yoga, all with unique benefits and challenges but I admit that I had no idea you could get so strong from practicing yoga.

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