Must Have Training Kit For 2013

Do You Have Any Fitness Goals For 2013?

"Fail to plan and you plan to fail"

Sensible words for anyone who is trying to improve their health and fitness for the long term. While I'm always keen to say that the real key is to work smart, hard and consistently - a few purchases here and there can really help. In this newsletter I've written my list of essential Sandbag Fitness training kit to make sure that you smash any and all goals that you have for the forthcoming year!

Train hard!

Matt

Number 1 on the Sandbag Fitness kit list has to be The Complete Guide To Sandbag Training - 188 pages of straightforward sandbag training info, exercise descriptions with images and over half a year of programmes!

Now available in Paperback, eBook (pdf and ePub) and Kindle. And you can currently get the Paperback for 50% off until the 21st December!

Click here to get the Paperback

Click here to get the eBook

Click here to get the Kindle version

If you're still following the sandbag workouts with a homemade sandbag then it might be time to upgrade to one of Brute Force Sandbags excellent products. The Heavy Hitter is my personal favourite:

• It loads to 90kg/200lbs
• It's just the right shape for load carries and bear hugs
• It is handleless so it really develops your grip
• It's practically indestructible

Click here to check out the Heavy Hitter

If you're serious about tracking your progress (you should be) and you want a great timer that will easily cope with all of the workout options at Sandbag Fitness then you need a Gymboss. Affordable and portable, this is simply the best timer out there.

Click here to check out Gymboss timers

Do you need some additional coaching?

Training for a particular goal or event?

I offer coaching services for those who have serious goals or those that need to get the very best results in a shorter period of time. If you can't train with me in person then I also offer Exercise Video Analysis and Online Coaching - both highly effective options.

Click here to get Online Coaching

Click here for Exercise Video Analysis

Click here to book Personal Training Sessions with me

Interested in MMA or other combat/contact sports?

Sandbag Training For MMA & Combat Sports is my 194 page guide to get the very best from sandbag training to improve your strength, speed, power, endurance and agility. It explains, in detail, how to perform over 60 sandbag exercises and includes a full range of training programmes to get you in fighting shape.


Click here to get your copy

My Gift To You

"And in the end, the love you take is equal to the love you make."

I started Sandbag Fitness back in 2010 as a way of documenting my training and helping others to improve their heath and fitness. Nothing has changed and I still do it for the reward that comes from seeing others achieve their goals.

You can email me anytime you want with questions, feedback or even just to say hi. I personally answer all emails. Say hi to Matt

Check out a range of free articles here

Get involved in the conversation on Facebook


I hope you have a great holiday, wherever you are and whatever you're doing. 

Matt

You have read this article with the title November 2012. You can bookmark this page URL http://jrhehjg.blogspot.com/2012/11/must-have-training-kit-for-2013.html. Thanks!

Squat challenge and fun times beside our pool with no water!

Heat wave or what? That's what's happening at our place! Tomorrow is going to be another scorcher so thank you pool company for pushing our pool completion date to February 2013. Not! You won't get us down!!!! Here's one way we're keeping cool this summer!

Other than that, no major news here. Besides Oscars prep orientation and Xmas concert this week, we've been laying low. A few play date catch ups here and there, throw in our Burlesque fancy dress engagement party this weekend, my sister in law and I caught up today and got cracking with my outfit. I already have a corset style bodice so we thought a plain black tutu, fish net stockings etc....would do the trick! You know the drill. I lerrrrrv fancy dress up parties, we even have one in a few weeks and I'm dressing up as my all time favourite pop star/singer! Can't wait!!!!

Burlesque outfit in the making

Eating relatively well besides some laminations today, so I'm back to square one with my no sugar attempt. I really want to make this happen especially with our #Xmas25squats challenge kicking off on 1st December.

I am really excited and super happy with everyone's response and participation via Instagram, Facebook and my blog. I encourage those that aren't on Instagram to go create an account as its another awesome way of being connected to various people around the globe and sharing the same goal and simply using the hash tag and typing #Xmas25squats. You can see everyone who's giving squats a go! Remember a picture is worth a thousand words! I love it!!! 

Squat challenge

I have also encouraged those that wish to share their before and after shots over the 25 day challenge, as they are truly powerful testimonials. I don't believe in the scales, the tape measure is more accurate with cm's and inches lost as well as outfits you are trying to wear comfortably again. I'll be posting mine, so we can compare the difference between lazing on the couch vs clean eating, regular exercise PLUS 25 squats per day!!

Also for those Fit Yummy Mummy's participating in the 21 day holiday hottie challenge starting next Monday 3/12 this is just another way for us to encourage one another and add some extra butt lift ;-) leave me a comment if you will be taking part of the holiday hottie challenge and/or squat challenge. Alternatively on our Personal Journals at the club.

Any non-FYM's are also more than welcome to trial the Fit Yummy Mummy program as my link offers 50% off the fat loss ebook and includes 30 days free at Clubfym. It's a great try before you buy offer as I'm sure you won't be disappointed after seeing results within a couple of weeks. I am a monthly paying Clubfym member and for 24x7 support, various workout programs, meal planners, menu ideas and heaps more resources, $19.95 per month is a small price to pay for my health!

Breakfast

Toasted home made muesli with yogurt & strawberries

Morning snack

180 Nutrition coconut protein powder with yogurt & fruit

Lunch

Ham, cheese and tomatoe sandwiches

Afternoon snack

Watermelon

2 mini lamingtons (without jam)

Dinner

Pork & veal mini burgers (on bruschetta) served with long green beans and tomato cucumber salad

Looking forward to reading your comments and thanks so much for following me. It's my mission to share my tips/strategies/recommendations to a fit and healthy lifestyle! 

Xx Dani

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Monday motivation and some pool blues

Hey there my beautiful peeps, how are you all? Fab, I hope. Not here, well yes we are but a little shattered with our pool news this afternoon. Fencing still being approved by building permit crew so the pool mob who scheduled us in for completion this week has now pushed our date forward to the New Year! Whatevs, we have our clam pool shells, you won't wreck our pool parties here!!!

As shattering as our news was today, I've waited this long for the pool so whats another couple of months??? Like, especially over the hot sweltering heat, huh? Sob! sob!

On a more positive note, I have a few of you wanting to join this Xmas 25 per day squat challenge coming up on the 1st December. I am super excited to be bringing our 25 squats per day LIVE via Facebook and Instagram. Of course recapping here on my page. Please give me more feedback or if you are just happy with us posting our 25 squats per day. Make sure you follow me on Facebook and Instagram and use #Xmas25squats so I can follow you back as well.

For those of my Fit Yummy Mummy members and followers, I also look forward to our 21 day holiday hottie challenge which starts on the 3rd December. The extra squats is added incentive!

Breakfast
Fruit and yogurt

Fit Yummy Mummy workout completed!!! Best to get it out of the way first in the morning so I can get on with my day! My muscle awareness has been fab and I really need to be consistent with my workouts again, so I am not looking in the reflection and wondering why my muffin top has some how appeared from no where! Seriously, you are what you eat and I was making some poor food choices combined with no exercise and there you have it!

PWOS

Morning snack
Mini corn and parsley pikelets

Mini corn pikelets 

I just whizzed milk, egg, some flour, 1/2 tin of corn, S&P, parsley and made these little golden beauties with some olive oil. Sorry for the no quantity amount but here is a recipe I found for you on Kidspot.

Lunch
Chicken salad (went to the hair dressers for a quick highlight session) this was the only option I had from the cafe next door. I typically go prepared but today wasn't one of those days!

Chicken salad

Afternoon snack
180 Nutrition coconut protein powder

Dinner
Turkey burgers with long beans, feta and olives. Side egg and tomato salad

Kids healthy meals

Here's me and my new hair do, what do you think? I don't typically like going too light but it's summer and it blends better when my lovely greys come through.

Dark blonde hair

Over and out until next time.

Xx Dani

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Get 50% Off My Sandbag Paperback!

To celebrate the holiday season I'm offering the chance to get 50% off The Complete Guide To Sandbag Training in paperback!

This crazy offer is unlikely to be repeated any time soon and I might even change it once the egg nog has worn off so make the most of it.

Click here to get your copy

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Bring on this sensational summer weather and let's do some SQUATS!!!

Hello everybody how are things? Just dandy here in fact we're super excited about our summer weather and our COMING SOON pool that we got the water pistols out!!!

I had a sleep in this morning, managed a workout since ? I can't remember when! so all in all, pretty thankful for my day. I love the fact that it only takes me 15 minutes to work out following the Fit Yummy Mummy fat loss system. As you know I am extremely time poor so this fits perfectly into my day. 

How do you keep fit and make sure it's regular? Due to fact that I don't go to any Bootcamp, or pay for a gym membership I myself need to motivate and encourage myself to do exercise. How about you? Can you workout by yourself or prefer to be surrounded by others for extra support. Either way, you're still working out so whatever works best! I say go for it!!! 

Food has been good beside the non frogurt style I make. Our kids deserved a treat today as they have less sugar than us (yes that's right, we're the ones at night on the couch eating chips and an entire block of chocolate, not them) so they miss out! So we bought a box of those chocolate coated icecreams with choc, peppermint & vanilla ice creams. Yum!

Tomorrow however they will have their frogurts and fruit ice pops which I have just finished preparing. Simple and fresh ingredients. Natural Greek yogurt, fresh fruit of your choice and (if using) honey. 

Frozen fruit FROGURTS

Breakfast

Spinach scrambled eggs

Morning snack

PWOS 180 Nutrition coconut protein drink

Lunch

Tuna salad

Afternoon snack

Cream cheese on corn thins and fruit

Dinner

Home made pizzas (Jamie Oliver I love you!) 

This was a mixture of Hawaiian and Australian (with egg) pizza, then I sprinkled a little bit of Europe AKA kalamata olives :-)

Okay, so you know I am always up for a challenge. The Fit Yummy Mummy 21 day hottie challenge kicks off next week 3/12, so I am pumped to be doing this with all my FYM girls and for those that want to join please click on my blog link. You get a special 50% off the ebook and 30 days FREE at Clubfym. What have you got to lose??? Ahhh yes, you're fat ;-))) promise, you will.

For my non FYM followers and especially on Instagram and Facebook, I'm thinking of running a "25 per day squat challenge". What do you think? Need your feedback as I need all the support I can get.

So what I'm thinking (and please add your ideas below in the comments) is we do 25 squats PER DAY. Doesn't matter what style eg: squat kicks, jump squats, or my Swiss ball squat.....

Wall squat with a Swiss Ball

We can spread the 25 squats throughout our day eg: we can do 10 when we're brushing our teeth or at school pick whilst waiting for our kiddo's  (just kidding) but you get the drift. Just fit it in whenever, throughout your day. Or you can do 5 sets straight away where you do 5 squats, rest for 30 seconds and then repeat until you've done all 25. What do you think?

Let's see if our tush gets a bit of a butt lift before Christmas.

I was hoping we could start Saturday 1st December and do our final 25 squats on Christmas Day?

Let me know your thoughts. I'm also going to try my hardest and cut back on added sugar. A mini sugar free challenge in my head.

We hope you're having a sensational weekend!!! Until we meet again.

Xx Dani

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The Plank - How Good Is It?

In recent years the plank has become the "Number 1" exercise for developing core strength and protecting the back from injury. It's an exercise that can be used by a wide variety of individuals and has a much lower incidence of injury associated with it than say a standard sit up or crunch. But how effective is it at developing core strength? Is it just an exercise that doesn't aggravate existing spinal/postural conditions?

The Plank

What is Core Strength?

Another "buzz" word, core strength is heavily touted as the primary goal for most strength programmes in todays fitness industry. Most people incorrectly identify core strength as abdominal strength but it should really be used to describe the stability and strength of the spine as a whole. Thus, we you see an individual following a programme that heavily includes some abdominal and lower back work to promote core stability there is most certainly a deficiency in the programming. When talking about core stability we should think about all of the muscles that assist in supporting the spine, these include:

• Cervical - upper back (rotators, extensors, lateral flexors, anterior flexors)
• Thoracic - middle back (rotators, extensors, lateral flexors, anterior flexors)
• Lumbar - lower back (rotators, extensors, lateral flexors, anterior flexors)
• Transversus Abdominus
• Multifidis
• Diaphragm
• Pelvic Floor
• External and Internal Obliques
• Rectus Abdominis

But we all know that there are many other factors that affect spinal alignment or posture. An individual with excessive anterior flexion through the shoulder girdle (rounded shoulders) is certainly having their posture affected. So we should also consider that shoulder position is another important factor in maintaining spine strength and alignment. This then opens up a whole new area of core strength - one in which we can view the musculature of the entire torso as "core muscles". And if our definition of core strength is to maintain good posture and spinal alignment then this is entirely correct. So, we can also include:

• Deltoids
• Trapezius
• Latissimus Dorsi
• Pectorals
• Gluteals

A slightly different view of core strength but I hope you can appreciate this integrated approach.

Biomechanical Assessment of the Plank

I will keep this section purposefully simple. The plank, in which we are required to maintain neutral spine under load in the prone position, can achieve the aim of activating core muscles. The characteristics are as follows:

• Lack of movement through the pelvis/spine
• Weight supported through the arms
• Position is prone

If we accept that, in exercise terms, we generally improve in the specific areas we focus on then the plank would achieve the following:

• We would improve our ability to activate core muscles and maintain a stable postural position
• We would become strong in the prone position
• The arms would become better at supporting our body weight

This is where we can start to see that the plank has some flaws. Improving strength in a prone position has a very limited application for the general population. In fact most of us display postural problems in the following situations:

• Standing for extended periods of time
• Picking up a load from the floor
• Twisting while holding a load
• Twisting without a load
• Lifting something above the head

Conclusion

While I certainly didn't want to go ahead and bash the Plank as an exercise (I programme it myself), I did want to raise the point that it's important that we qualify the exercises that we select for our own programmes and the programmes of others. I think the Plank has it's place but I certainly don't class it as the best or most effective exercise for most individuals. 

Take a look at the exercises that you are currently practising and try to ascertain the precise benefits that  they provide for you. Is it appropriate to progress or regress the exercise? Have you selected an exercise based on it's proposed benefits rather than it being right for you?

Train hard (and smart)!

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Renovations! Renovations! Ending soon!

I missed you last night, I had full intentions of writing but I was playing apprentice whilst Adrian was finalising our pool fence late last night. He is still working on it tonight before inspection tomorrow, so here is the latest view of our pool area....

I've been updating my personal Facebook page with the before and after shots, so for those that didn't see our beautiful courtyard (which is what I fell in love with the first time we went through this house!) here is our once upon a time courtyard....

We had some lovely times here and these pictures are also very dear to me, our courtyard steps. These are my professional photos of my 4th pregnancy with baby Zali.....

And Mietta last Christmas....

So goodbye our beautiful green and lush court yard and hello to our future pool deck area!!!!

I'll post more pics again but for now, just wanted to touch base and say g'day and if anyone needs someone to put up a glass pool fence, we are the professionals!! Adrian also did this down at our beach house in Lorne and I am now skilled with spigots, nuts, screws, alan keys and shifters!! Sheesh it's hard work but I think we did a pretty good job for 2 people that aren't skilled in building pool fences. Fingers crossed it gets approved in the morning.

All in all, a great clean eating day! No sugar, no chocolate for a change!

Breakfast
Pear and strawberry oats with pecan nuts

Morning snack
180 Nutrition coconut protein drink
1 apple

I met up with Celeste for brunch today and she also helped me out with my burlesque fancy dress outfit, so I look forward to sharing those pics with you in the next couple of weeks.

Lunch
Fold over chicken with pesto and sun dried tomatoes served with salad

Afternoon snack
Hummus, cherry tomatoes and crackers

Dinner
Thai chicken with vegetables and cherry tomatoes

Well my lovely people, I am very excited to announce another (mini) Fit Yummy Mummy Christmas challenge coming up. Please come and join me as all the fitness routines, resources, support groups etc.... are found there. I will be able to share some of my fitness experiences over the 21 days, however to gain FULL ACCESS and join me for this challenge, you will need to go to Clubfym to register and if you're not 100% sure, why not trial it for free right here on my blog link for 30 days.

Here is the notification at the club regarding the challenge, you in???



Looking forward to another Challenge?


Mark your calendar... 

December 3rd

Focus on your Holiday Fitness goals with the FUN 21 Day Holiday Hottie Transformation Challenge.

Registration Opens: Wednesday, November 28th.
Day One is Monday, December 3rd. Challenge is hosted here at ClubFYM.

No Need to WAIT to Burn Fat and Get An Even Better Body Back!

Have a wonderful night/day until we meet again.

Xx Dani

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How Do I Get Started With Sandbag Training?

I often get asked this and my answer is always the same - get started.

I can talk for a long time (some say too long) about the benefits of sandbag training but the reason I got started was because the sandbag was easy for me to get hold of and very inexpensive. I simply purchased a 25kg/55lb bag of sand from a local hardware store for £1.50. I decided to try sandbag training and started sandbag training on the same day - no drawn out decision making process, no procrastination, no nonsense.

If you are thinking about giving sandbag training a go then you should just do it. Do you know what happens when you start thinking about improving your fitness and goal setting but then do nothing about it, telling yourself that you'll "do it tomorrow"? Your brain (and eventually your body) will start to make the association that fitness and goal setting = no action. Pretty soon you'll be incapable of doing anything.

This is also true of any process of change. Have you ever written a list of things that you have to do and then not started crossing things off that list straight away? It doesn't work. You need to build momentum early on and then, once you start to see results, you'll begin to get into a routine.

This is a post about sandbag training and there are literally hundreds of workouts to try on the blog so you shouldn't be short of ideas. But, it could also be a post about anything that you need to change and want to improve in your life. So get out there, do something positive and let me know how you get on.

Train hard!

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The Milo Experiment Rises From The Ashes!

A few months back I wrote about the Milo Experiment - my attempt to conduct a very simple, linear strength progression with my sandbag. The goal was to add a small amount of sand each workout and keep going until I couldn't add anymore. See the original post here

Well, with one thing and another, I got sidetracked and never did any update posts. One of our followers (Randy) pointed this out to me the other day (thanks Randy). The thing is, I did actually carry on with the experiment but I was just lazy in telling you guys about it.

Want to know what happened?

I ran out of space in my sandbag.

I was following the experiment with my Heavy Hitter and I got all the way up to max capacity - that's around 90kg or 200lbs. I now need to get myself a new sandbag - thanks a lot Milo Experiment. Sure, I'm much stronger than I ever have been before but I have to go out and spend money on another bag.

But seriously, if you want to massively increase your strength in a very simple, methodical way then you should try this. Get yourself a sandbag and go through the daily ground to overhead lift (or lifts). Add a small amount of weight each day and commit to it. You'll be amazed at what you can achieve.

Train hard!

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A sensational weekend and a great start to the week

Hello everyone, how was your weekend??? We had a great one, as you know we conquered Mt Buninyong ;-) had parties galore and our pool deck area is coming to a completion. All in all, happy days ahead!!!! I will try to post a before and after shot of the pool progress as I know I have been posting on my personal Facebook page but not here.

For now here we are rocking it out with some tunes, eating frogurts on the deck and watching my wonderful husband finish and finalise the last part of our pool project!!!

My fitness has once again let me down. Well, I have let myself down really, not my fitness. I really need to make this mind shift and get back into my regular FYM regime. I got into my kini's today and it's not the toned, tanned and fit look I'm chasing this summer!! Seriously what's 15 minutes in my day!!! C'mon Dani, get with the FYM program!!! WORKOUT!!!!

Breakfast
Banana, walnut and strawberry organic wholemeal flakes

Morning snack
Fruit with yogurt

Noah had a day off from school today so there was plenty of painting going on today with Mietta, myself and Noah. We decided after our walk this morning to make a garland out of gum leaves, nuts and just general outback stuff. It's a work in progress but here's a snapshot of their work thus far!

Lunch
Tappa's platter

Afternoon snack
Green smoothie

Ingredients
1 kiwi
2 slices of cantaloupe
4 strawberries
1 cup of spinach
1 scoop of 180 Nutrition coconut protein powder
handful of walnuts
1 cup of water


Dinner
Fish and chips with a twist!!! Served with tomato, asparagus & feta salad

Ingredients
425g can tuna (I use Sirena tuna in olive oil ~ fabulous taste!)
3 medium size potatoes
2 garlic cloves
bunch of herbs (your choice, I had parsley, mint & oregano in my plant boxes)
1 egg
1/2 lemon rind
1tbs seeded mustard
1 tbs home made ajvar (tomato, onion chutney style sauce)
S&P

Method

Boil potatoes with garlic and season with S&P, once cooled mix all above ingredients together and make burger shapes. If your mix is too runny, use breadcrumbs or oats to make them thicker. Lightly pan fry or if time permits, oven bake. 

I cooked 2 extra potatoes and quickly fried them with the asparagus in the amazing Chefs toolbox  sauté pan which I am seriously using for all my cooking, these days. It is so convenient and I am loving the fact that it has a lid so I can place it either on the stove top to do all the work for me or simply place in the oven!!!! So for any of my readers here in Victoria, please contact Janet should you wish to have these beautiful products demonstrated. I'm loving it!!!! 

With regard to the salad, I just sliced the tomatoes and laid them flat on a plate, placed the cooked asparagus and sprinkled the feta. Drizzled olive oil, added S&P and squeezed half a lemon. That's how I roll, whatever is in my fridge I just make whatever with them. Sorry that my ingredients aren't anything exciting! Pretty ordinary....

Okay my lovelies, off to do the tour of duty eg: fold clothes, try to organise my laundry without killing myself trying to walk in and my general twisting of my wrist with wand in hand as I wave and make my home beautiful. That's what it's like at your house right?

Night everyone until next time!!!!

Xx Dani

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