This will change your life...

Happy Sunday. Here it is, The Mummy Mail. 🖐🏼

I have spent the week looking for the best hacks, tips and tricks to help YOU, so you don’t have to. With a sprinkle of my own knowledge.

On today’s agenda:

✅ My favourite workout of the week!

✅ How exercise will change your life.

✅ A pain free life you deserve.

✅ Your own cheer squad.

 🎯

WEEKLY WELLNESS WINS

I went a bit rouge with my training this week.

Felt like mixing it up a bit - rebelling from my current plan.

The DOMS (delayed onset muscle soreness) were intense for the following few days and I actually felt more energised after this session.

You know those training sessions that make you fall a little more in love with exercise. This session was one of those.

Main Session:
1. a) Box Jump x 10
1. b) Back Squat x 10
Rest 60 seconds - repeat total of 3 times.

2. a) Dumbbell RDL (romanian deadlift) x 10
2. b) Banded Kettlebell Swing (band goes around your hips) x 12
Rest 60 seconds - repeat total of 3 times

3. a) Banded Step Up x 10 each side
3. b) Barbell Hip Thrust x 12
3. c) Side Plank x 20 seconds each side
Rest 90 seconds - repeat total of 2 times

Finish on the Treadmill:
1 minute jog
1 minute sprint
Repeat 8 times
4 minutes power walk on incline 10
4 minutes flat treadmill cover as much distance as possible to finish.

Who’s brave enough to give it a go?

I want to hear and see your attempts - tag me @rhi_form on Instagram.

 🚀

HEALTH HACK THIS WEEK

Exercise will change your life.

It doesn’t have to be hours of cardio or feeling uncomfortable and out of place at the gym BUT exercise is essential for longevity.

If you exercise 3-4 times a week for 30-60 minutes you will reduce the risks of many health concerns. From dementia to heart disease, depression to lowering blood pressure and many more.

Try finding forms of movement that you enjoy. This could be dancing, swimming, walking, cycling, yoga or finding a friend to exercise with. Look at getting your kids involved, they will enjoy it and you will all have great fun in the process.

You will reap the rewards once movement becomes a priority in your life.

Sleep will improve, your productivity will increase, it can help to lower any chronic pain, stress will decrease, you’ll see an increase in mood, energy and confidence.

Struggle to make time for exercise? 

Click HERE to book in a call with me and we can take a deep dive into your week, schedule and responsibilities to see where we can get you moving a little more.

 👨‍👩‍👧

LEADING FROM THE FRONT

(What this week taught me)

This week I have felt low, tired and depleted. You know that feeling you get, right before your period is due. Yup - that’s how I have felt all week.

Motivation has been zero.

Cravings have been high.

Hunger through the roof.

And raging mood swings.

The joys to being a woman eh?!

I made conscious effort this week to consistently surround myself by uplifting, inspiring and motivating people and what a difference it has made!

I have managed to hold onto my consistency with training this week (this NEVER happens a week before my period).

Granted some sessions have been shorter, intensity may have been lowered and I definitely didn’t run as far as I’d hoped.

BUT, I have managed to get my training done.

Relating this back to the previous section about exercising changes your life - it really has done that for me.

For years and years I suffered with constant pain in my back (due to the spinal surgery). I wouldn’t feel like doing anything. The pain was too bad and restricting me.

I had been prescribed all sorts of drugs, referred to all types of specialists and no one had an answer. The pain never went.

Until, I turned to exercise.

I qualified as a personal trainer in 2014 and this was when I really turned my attention to a healthier and fitter lifestyle. A byproduct of this was a reduction in pain and having some days totally pain free.

This was it - exercise became my drug. The drug to pain free, healthier, happier lifestyle that allowed me to do the things I loved without worrying if the pain would restrict me.

I understand that exercise means you need to carve out time in your already busy schedule, but I guarantee if you prioritise your training, the rewards you will receive really will change your life and give you back more time!

 👑

BREAKTHROUGH MOMENT

(Client win)

It has been a HUGE week.

Client photoshoot weekend!

What a team. I am blown away by each and everyone of them.

I feel like the luckiest and proudest coach right now.

8 women came together on Saturday to showcase their hard work, their journeys and be unapologetically themselves.

Photoshoots aren’t how they may sound.

At Rhi-Form we ensure that as many ladies as we can get an opportunity to experience these incredible group shoot days.

It is NOT about being the leanest version of yourself or hitting your target weight. The shoots are about documenting your journey, reflecting on how far you have come, seeing yourself through the eyes of others, experiencing confidence like none other and having a whole team of empowering women cheering you on.

You get a chance to celebrate your body in the way that you should.

This is what happened over this weekend.

There were tears of happiness, shocked faces, speechless ladies and big hugs throughout the course of the day.

The ladies entered the studio apprehensive, nervous and quiet.

They left discovering their true selves and excelling in confidence.

I cannot wait to share the outcome with you!

Keep your eyes peeled 👀 .

See you next Sunday ✌🏻

Rhi x