Secrets to a lean, sexy AF body…..

I bang on about motivation, training and well all kinds of fantastic sh*t really but who am I?

You probably know I’m a trainer but what sorts of training do my gals and myself do to keep us looking lean?

I thought I’d give you a Sneak Peak into my HEARTCORE style of training – finally a training style THAT WORKS!

WHAT? Combination of Pilates, Strength & Hardio finishers

WHY?

Pilates DRAMATICALLY improves core strength – while helping with every single movement you do, it also gives you a great mid-section #yehboi

Strength burns a f*ck load of calories – wearing my heart rate watch my heart rate is higher during strength work then it is during hardio… It also continues to burn calories once I’m done. Strength makes you feel badass, defines muscles to give you sexy everything and is progressive so you can see yourself improving. You want the results you haven’t got yet? Starting lifting. 0% of my girls are ‘bulky’ from introducing strength training – I have girls that can squat 100kg, deadlift 140kg & bench press 65kg – none of them weighing any more then 55-65kgs.

Hardio finishers to improve strength lifts by working on endurance and accessory muscles but also to sweat baby, sweat and build up your fitness – it’s tough but it makes you feel good! You don’t need hours of gruelling hardio for results I learnt that the hard way – I was smashing cardio a couple hours a day (it’s hard to imagine now!) I had no definition and look ‘meh’ – don’t get me wrong my fitness levels were through the roof but I didn’t really need fitness levels, I mean yes it’s good to be fit but for my goals I wanted to look lean and defined. **These finishers are done at 110% intensity GO HARD OR GO HOME.

This balanced combo ensures we target the EXACT needs of females training to look lean, toned & badass.

I created this style of training because I was frustrated with the options out there – there was no such thing at pilates/strength/hardio BUT I knew that’s what got results so it didn’t make sense to me?!? So what does one do? Create their very own baby, their very own style of training.

Here is an example for you all to try:

EXAMPLE PROGRAMMING:

WARM UP: Mobility work first 5 minutes.

PILATES X4 rounds – rest for 30 seconds between rounds..
Pilates 100
Chest Lift x5
Criss Cross x10 slow x20 fast
Double Straight Leg Stretch x10
Bum Lift x10
Single Leg Stretch with a clap x10
(check out the video attached below for a demo of each exercise)

STRENGTH: x3-4 sets:
RDM (Romanian deadlift)@40/50kg x10
Super Set with
Kettlebell Lunges @16kg in each hand x8/8
(check out my IG post)

HARDIO: 15 minutes to complete:
10-1 (start at 10 reps of each exercise & work your way down to 1 rep)
Lunge Jump, Lunge Jump, Squat Jump =1
Kettlebell Swing @ 24kg
Mountain Climber (100,90,80…)
Single Kettlebell over head press @ 20kg

TIME TO BEAT: 11:15
(check out my IG sotry for this in super fast mode)

10 minutes of yoga/foam rolling to finish.

Like this and want more? I’m at capacity ATM but DW I’m working on my next baby of online programming that can be done anywhere, anytime (wew!) I want errrrone walking around feeling confident, strong & sexy!

Stay Strong & Stretch,
Tel X

BTW – HARDIO is what I call CADRIO, for those newbies – anyone that has been following me for a while now knows this lol

How to beat miserable – THE CYCLE.

Isn’t it funny how the world says eating a strict diet and partaking in a gruelling fitness regime will make us happy?

I feel like deep down we know this isn’t true – yet we fall to social insecurities and decide to listen to the media and the world – the whole world can’t be wrong?! All those hot insta babes with rocking rigs must be happy, they wouldn’t lie to us!

So we start ‘the cycle’.

The cycle?

The cycle is something I’ve picked up on after training gals in the fitness industry – it goes a little something like this…

Phase #1:

Over train & under eat.

We are motivated and ready to finally ‘change’ ya know because society says we have to, because we aren’t supposed to train for goals or love our bodies. (#dafaq)

We train, really f*cking hard. Sweat is our new middle name – there is no stopping us. We hit every session, everyday. We eat, well kind of – okay mostly salad, veggies and chicken – carbs are the devil (we don’t need energy, we need to fit in the smallest size possible by summer.) #duh

Continue Phase one for 3-4 weeks.

Phase #2

Over eat & under train.

We loose motivation due to being overtrained and under fed – we’ll make one session this week then have a good think as to why we can’t train for the rest of the week…

‘My legs are sore, I need to cook dinner, I didn’t have a good sleep, I’ll go tomorrow, It’s my dogs birthday.’

Not to mention we are hangry (literally the worst thing a female can be) and tired and not only fall off the bandwagon but down the side of the cliff face hitting every rock and chocolate bar on the way down.

This week (or two) was a total write off we swear to get back ‘into’ in Monday.

REPEAT.

Sh*t girls what the f*ck are we doing?!?!

Why do we have to over plan, over commit and over do everything?

Not saying those above qualities are bad (I get most of my best stuff done over planning) but when it comes to our health and ‘the cycle’ it only leaves are feeling miserable and defeated… yet again.

We’ve done it a million and one times what makes us think the outcome will change this time? Why are we trying the same sh*t that didn’t work last time?

STOP WITH THE NONSENSE.

STOP BEING MISERABLE.

BREAK THE CYCLE.

Train 3-4 times a week for your fitness goals; get stronger, fitter and more badass with every session. Don’t train to get skinny, that’s not motivation, that’s deprivation.

Have rest days where you sit on your nicely sculpted a*s and do nothing – okay you got me here, by do nothing I clearly mean what as much Real Housewives of Beverly Hills as possible! 😉

Eat…

If you train like a bada*s you need to eat like one. Bada*ses don’t live off salads.

Stop eating ‘clean’ and ‘raw’ and start eating real foods – meat, carbs, greens. If you’re eating real foods 80% of the time and go out for dinner and have an entrée, main and dessert IT IS OKAY! If you’re eating real foods 80% of the time and decide you want a donut IT IS OKAY!

This 20% of soul foodz WILL NOT MAKE A NEGATIVE IMPACT ON THE WAY YOU LOOK.

Actually it’ll probably make you look better AND keep you sane.

So stop feeling guilty about it.

I know we are always striving for perfection; it’s great to set out to do amazing things but when it comes to bodies stop putting it through the cycle, stop being miserable and learn to love yourself, even just a little bit – so much can come from it – just you wait and see.

Stay Strong & Stretch,
Tel X

#theroyalewedding

So I received all my wedding photos today (yay!) BUT it made me realise that I didn’t even blog about it?!?!

I’ve been Mrs Prince for nearly two months now!!!!

That’s crazy!

The photos brought back so many amazing memories of the day – people kept telling me that actual day will fly and they weren’t wrong at all…

So a little summary for those interested in my wedding experience or plan on having a destination wedding here are some small tips and some little thing I did/believe in….

Lets take it back to the day before – mid-morning it belted down with rain for maybe 2-3 hours this made me nervous but I just didn’t want to talk about it, it was the elephant in the room. Every time anyone said ‘it’ll be okay’ I wanted to punch them. So I went and had a sweat session with myself to let out any emotions and by the time I left the gym the sun was out (This instantly lifted my mood or maybe it was the endorphins from the gym?) but I still knew in the back of my mind my wedding day had been forecast to thunder storm. You can’t change the weather.

The night before me and Matt slept separately, my mum wanted this tradition I really didn’t mind I got to cuddle next to my soon-to-be baby momma bridesmaid (who BTW is absolutely amazing for even making it over, it meant the world to me having Han stand by my side.) I slept like a baby – zero stresses, zero nerves – you can’t change anything now you might as well get your beauty sleep.

Waking up fresh the next day (my wedding day ekkkk!) the first thing I did was open up the curtain and look for clouds, rain or any sign that the weather would turn to shit….
It was perfectly sunny, blue skies and all. I checked every hour preying for it to stay this way how can it be forecasted to thunder storm when it look so perfect? I know exactly why, a certain angel in the sky was watching over us, he is always around and I will be forever grateful for the beautiful weather he created for us.

It was time for hair and make up – brides make sure you eat – I’m sure your brideslaves will be all over this but you’re so busy running around you kind of forget. I was nervous about having hair and make up done by people I didn’t know – none of us had a trial either but if I had my time again I still wouldn’t have a trial they did an amazing job!

Future Bali brides, you know it’s hot in Bali – but it is REALLY f*cking hot standing at the alter. We were ALL sweating like you wouldn’t believe – I’m sure you’ve all done Bikram so this might help you relate… You know when you feel sweat literally drip down your arm and off your elbow, yup that was happening to me. The guys white shirts were going see through. I thought I was melting, I was worried I’d be looking haggard in the photos because of that damn sun! So BUY your groomsmen a second shirt for this reason and thank me later. Yes, my hair dropped and I was pretty shiny for some photos but after a freshen up I felt okay – make sure you freshen up pre-photo hour – idiot me did so afterwards.

We had a very relaxed ceremony it last a whole of 15 minutes I think, The priest (being Indonesian) kept calling me CHAN-TLE and Matt MAT-WHO which we both thought was hilarious, we couldn’t understand him very well but it was a bit of fun and relaxed us both I think!

At the reception I wanted all the formalities done so we could get on that dance floor and I could let loose after months of planning – so after our entrance we had fire dancers which lead to dinner, then speeches, then another fire dance,then cutting the cake (which was made entirely of watermelon because I didn’t want an actual cake in Bali due to the weather) to our first dance – which me and Matt had been sneaking off to do private lessons with Hayley from BM dance studios – not a single person knew we had a routined dance so that was fun to pull out! (We had a videographer so I’ll be sure to upload it!)

That was the last of the formalities – no father daughter dance, no flower throwing, no guarder – I’m not into all that.

It was time to dance and let loose – we were surrounding by 48 of our nearest and dearest – which reminds me – we had a cut off of 50 people (including me and Matt). It was hard, it sucked but it had to be done – sure people kicked up a stink but I think if they did it shows who they truly are and at the end of the day you can’t please everyone and the 48 people who made it were perfect and I wouldn’t have changed it for the world. Such an great bunch of family and friends!

Before we knew it, it was time to say good-bye, the night was over. I woke up the next morning semi shocked. It’s done – every girl dreams about this day and it’s done?? It didn’t all sink in until we got home then I was stuck in a bit of a lul, a little lost – the amount of time that was spending on pintrest to perfect this wedding was ridic and I now had all this time back. So prepare to be a little lost – it’s okay you’ll soon get back into routine.

Wow, so much written and it literally all word vomited from my brain onto the page.

TIPS:

Pay extra – We paid a lot extra, the villa we stayed at alone was insane! But my theory on it all was you only get one wedding (well most people do) so if you want the fire dancers, the giant letters and videography then get it, it’s all totally worth it if you really want it.

BUT not too much extra – Big things yes but be smart – my planner was going to charge me $3 per pineapple as I wanted pineapples as decorations. The chef at the villa got them for me for $1 each. Doesn’t sound like a lot but when you’re needed 30+ it adds up. Wedding are expensive be smart.

Don’t be an asshole – people accomodate you the best they can, yes if you’re not happy with something speak up but don’t be a rude asshole.

Don’t drink too much – I got a little drunk by accident people just kept bring me drinks and I hadn’t really eaten, a normal wedding night ends in hugging your new husband, I ended up hugging a toilet bowl.

Don’t stress about small things on the day – I had placemats that were MIA I noticed but no-one else did so who cares!

DIY – As much as I could, I did. Destination weddings are hard for this but I made all the signage.

ENJOY the bloody day!!!

Getting married in Bali and want to know who I used for what? Just shout out, love helping fellow brideys not make the same mistakes I did….

Stay Strong & Stretch,
Tel X