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SPRINGO CHALLENGE

SPRINGO CHALLENGE

Have you been feeling the end of Winter energy lull? I asked this question last week on our social media pages and the overwhelming answer was yeeesssssssss! It's been a loooonnnnggg cold winter. Theres been a lot of sickness doing the rounds. And the weight of what's...

The Say Yes Model

The Say Yes Model

THE SAY YES MODEL was created because I wanted a solution to some big problems I was seeing busy women (especially Mammas) experience…. Hating exercise or feeling intimidated by fitness Struggling to find the time and/or energy to exercise regularly Being disheartened...

Top 7 Strength Exercises For A Full Body Workout

Top 7 Strength Exercises For A Full Body Workout

As trainers and coaches we are often asked "What exercises are the best exercises?" There are a lot of different ways to program a workout depending on your goal. At Say Yes we love workouts that get you moving in many different directions, and are based on...

What To Eat Before And After Exercise

What To Eat Before And After Exercise

Exercise and nutrition go hand in hand. Eating well and moving often are the not-so-secret strategies for long term health and wellbeing. But did you know nutrition can have a big impact on your fitness and training goals? Eating well before, and after a workout can...

The Healthy Wallet Project

The Healthy Wallet Project

As we near the end of Financial year, I wanted to introduce you to beautiful Mother of three and passionate small business owner Terri Watson - Founder of @_thehealthywalletproject. What do finances have to do with your health and fitness you ask? Well, I'm sure many...

Four Warming Recipes For Winter

Four Warming Recipes For Winter

As much as the winter rains are always glorious to receive, this cold and gloomy weather can get a little trying hey?

Here’s four simple and yummy recipes (taken from Totally BUF the book) to help you warm up this winter. 

1. Pho Bowl
2. Maple & Dijon Soup
3. Vegetable Quinoa Curry
4. Carrot Cake Oats

7 Benefits Of  Our Online Exercise With Say Yes

7 Benefits Of Our Online Exercise With Say Yes

How do we keep our health – physical, mental and emotional – intact through times like this? By staying connected and making ourselves and our health a priority…. that’s how! Here are 7 BENEFITS of online exercise I believe we need to SAY YES to!

Three At Home Workouts To Match Your Mood

Three At Home Workouts To Match Your Mood

Have you ever done a kick-butt boxing session to release a little frustration? Or completed a really fulfilling workout because you felt happy? Or headed out for a candlelit Yin Yoga session after a huge exhausting week? Listening to our body and matching our workouts to our mood can be super beneficial!

This ‘mood matching’ approach might sound odd…. because A LOT of what we see and hear out there in the fitness space sounds more like:
‘No pain no gain’
‘Go hard or go home’
‘Sweat is just fat crying’
‘Sore today, strong tomorrow’

Sure, quotes like these might have their place….. But how we talk about fitness matters. And if we’re always talking (or hearing) about fitness in this light I think we’re doing ourselves a huge disservice.

Exercise can be whatever you need it to. 

Sometimes we need need exercise to be easy, gentle, flowing, releasing, relaxing. Sometimes we need exercise to challenge us, push us, and develop us. And sometimes, we need exercise that will ease aching muscles or help release happy hormones.

Here’s three at home workouts that are based on classes from our timetable and are designed to match your mood!

The 10 Minute At Home Workout: Small Effort, Big Change!

The 10 Minute At Home Workout: Small Effort, Big Change!

Workout snacks are bite-sized bits of movement I use to fire myself up, to boost my energy after lunch, to blast a little stress after a big day or just to make fitting exercising into my week more manageable. They play a huge role in how I exercise these days!

To be honest, 10 years ago I rarely would have done a workout that went for less than 60minutes. But, since then, I’ve fallen in love with workout snacking.

Why? Because life got busier, more complicated and more challenging and I struggled to find 60minutes of ‘spare time’ consistently over my week. But, I was easily finding multiple 5minute blocks every day. So I made the most of that.