Author: Milly Keers

Lifestyle, Nutrition

LAZY GIRL GUIDE: EATING WELL

Do you dread the thought of meal prepping?
Do you feel guilty about buying your lunch out?
Are you opting for takeout to save time and effort?

Don’t worry, we’ve all been there.

Eating a healthy and balanced diet should not feel like a chore, nor should it require hours of preparation. We have enough on our (metaphorical) plates to think about what’s for dinner. And when it all becomes a bit too much, it’s easier to resort to beans on toast, albeit a classic (in moderation)!

Let me show you how to eat well, “lazy-girl-style” with a few simple hacks to ensure you are meeting your daily nutritional needs, with minimal time spent in the kitchen.

Prioritise plants!

We all know the nutritional benefits of eating fruits and vegetables. They are back with nutrients and antioxidants to boost your immunity, heart and gut health. The best part? They are nature’s simplest snack. Looking for something quick and easy between meals? Try a banana with a scoop of peanut butter for protein, or carrot sticks with hummus, or a handful of unsalted nuts!

Meet your macronutrients!

Not sure what to eat? Or where to even begin? Protein, fats and carbohydrates are a good place to start. Keep a combination of each on hand to make mealtime simple. Here are some of our Lazy Girl favourites.

Protein – tuna, eggs, grilled chicken, greek yoghurt, ricotta, feta cheese

Fats – avocado, olive oil, hemp seeds, nuts, chia seeds, nut butters

Carbohydrates – quinoa, sourdough bread, brown rice, legumes, oats, rice crackers, nuts

Our favourite Lazy Girl combinations?

  • Tuna on rice crackers with avocado
  • Greek yoghurt, hemp seeds and peanut butter
  • Sourdough, ricotta, hemp seeds, nut butter, banana

Save some for later!

Cooking tonight? Why not try doubling the ingredients and saving half for tomorrow? Our tip: keep certain foods separate to keep them fresh and easy to assemble. Bake a large tray of veggies, cook quinoa or brown rice and add a boiled egg or can of tuna. Condiments such as chilli flakes, extra virgin olive oil, himalayan salt flakes and cracked pepper can turn any meal from a 3 to an 8 / 10. 

Keep things simple!

Striving to be a chef in the kitchen might just leave you feeling overwhelmed. Save the challenge for the weekend and during the week.

Swap a lasagne for a veggie-packed pasta, sushi for a homemade poke bowl and a roasted chicken for a one-pot chicken stir fry.

You will find over 200 simple, delicious and nutrient-dense recipes on Fluidform at Home.

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Challenge, Movement

LAZY GIRL CHALLENGE

Minimal input, maximum results.

We have you covered this holiday season with 14 days of 20-minute workouts you can do with your eyes closed. Join me on the mat (on your back) for our top 10 horizontal workouts. 

Make the final days of 2023 count to keep looking, feeling and doing your best.

In partnership with MECCA COSMETICA, the first 50 new 12-month subscription sign ups to Fluidform at Home will receive the ultimate holiday pack. Includes a MECCA COSMETICA To Save Face SPF50+ Superscreen + limited edition Fluidform Signature Tote Bag & Dad Cap in Tangerine.

*New sign ups only. Available on 12-month subscriptions. Offer only available to Australia and New Zealand customers. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. Sunscreen is only one form of sun protection. Avoid prolonged sun exposure and reapply as directed.

Offer available to Australia and New Zealand customers.

SIGN UP NOW

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to commit and achieve real results?

It’s time to sign up. 

The Lazy Girl challenge is available to all Fluidform members, launching on your Dashboard on December 11th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. 

Once you get started, the Challenge will move to your Current Workout to continue at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

FLUIDFORM AT HOME

WHAT DOES THIS CHALLENGE INVOLVE?

  • 14-day calendar of daily horizontal workouts you could do with your eyes closed.
  • Ongoing guidance to support your personal goals.

We recommend embarking on this challenge in conjunction with a Fluidform meal plan to optimise your results. Each of our seasonal meal plans are designed as a guide, to recommend balanced and healthy recipes. Please customise the meal plan to meet your nutritional and dietary requirements.

WHAT WILL I RECEIVE?

  • 14-day workout calendar.
  • Ongoing support and guidance from our team of qualified senior instructors.
  • Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home.

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 300 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
  • A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching December 11th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving.

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
  • Hand weights
  • Ankle weights (optional)
  • Swiss ball
  • Theraband

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio.

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au

SIGN UP NOW

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FLUIDFORM ANYWHERE, IN AUCKLAND

A celebration of the Fluidform Community.

On November 8th and 9th, Fluidform travelled to Auckland, hosting a series of community events at The Hotel Britomart. This was an opportunity to connect with our New Zealand community – for a morning of movement, nutrition and conversations aimed to challenge, inspire and nurture. It’s a privilege to be able to travel, and connect face-to-face with clients on the Fluidform at Home journey. This is my way of saying thank you, to those who have trusted me and the Fluidform method from home. 

Thank you to our guests who travelled across the city to move with us.

Thank you to our brand partners for supporting our stay in Auckland.

@achomestore mirrors
@louiseroehome & @slow_thestore vases
@blush_flowers florals
@hana.space.nz
@thefacialist_
@chloezarahair
@maggiemarilyn

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Training

The Fundamentals of Matwork Training

Welcome to Fluidform Matwork Training.

This course is the ultimate foundation to begin your journey as a Fluidform instructor. Fluidform Matwork training can be completed as a:

  • Comprehensive 5-workshop course
  • Fluidform Fundamentals – 3-workshop course
  • Individual workshops

Our all encompassing course can are broken into five workshops. Fluidform Fundamentals, Fluidform Layering, Fluidform Programming, Small Equipment and Pre & Postnatal.

When you graduate from our course or workshops, you will have a comprehensive understanding of the Fluidform method and have the confidence to teach the Fluidform way.

Fluidform Matwork Course

This is your complete Fluidform matwork repertoire, consisting of five workshops:

  • Fluidform Fundamentals
  • Fluidform Layering
  • Fluidform Programming
  • Fluidform Small Equipment
  • Fluidform Pre & Postnatal

The Fluidform Matwork Course is an all-encompassing training course, guiding you through a complete Fluidform Training experience to become a qualified instructor and pursue a career in functional movement.

From $2,999 AUD.

Fluidform Fundamentals, Layering & Programming

This package includes the first three workshops under Fluidform Training: Fundamentals, Layering & Programming.

  • The Fundamentals are core to our teaching practices. They are unique to Fluidform, and shape our entire programming.
  • Layering is a technique we use to create change, build strength and see results in our clients
  • Programming is how we prepare, program and teach our classes, to evolve your clients experience and create positive change.

From $1,999 AUD.

Additional Workshops:

  • Small Equipment – learn, understand and confidently implement small equipment in your programming. Evolve your Fluidform repertoire and build a more comprehensive approach to your programming that allows further change in your clients. Learn how each piece of small equipment can change the movement and understand the benefit it brings to not only your client, but your programming. $699 AUD.
  • Pre & Postnatal – Learn, understand and program for pre & postnatal clients, understand the changes your client goes through and the importance of movement through each stage of their pregnancy and postpartum recovery. Feel confident in programming and teaching your pre and postnatal clients. $699 AUD.

Each individual workshop comprises of a combination of online studies, self-mastery (25 hours), observation (10 hours) and teaching (30 hours).

Payment plans are available on all workshops & courses. Discounts apply for bundled workshops and courses.

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THE NO. 1 HYDRATING SALAD INGREDIENT

Are you looking for ways to “strategically hydrate“?

There are many ways to increase your water intake throughout the day – we have tried Adding Natural Flavours to our Drink Bottles, carrying a reusable drink bottle and now “eating our water”.

One of the best ways to eat your water is by incorporating water-rich foods into our diets. Here are some of the most hydrating ingredients to consider for your next meal.

  • Iceberg lettuce
  • Cucumbers
  • Tomatoes
  • Zucchini
  • Spinach
  • Eggplant
  • Strawberries
  • Cabbage
  • Bell peppers
  • Watermelon
  • Grapefruit
  • Broccoli

One of our favourite ways to mix up our salads is with fruit. Rich in water and natural sweetness, various fruit and vegetable combinations can make all the different to the taste and nutrient value of your salads.

Find some inspiration with these 3 new salad recipes on Fluidform Nutrition.

Strawberry & Spinach Salad

Watermelon, Feta & Mint Salad

Peach Caprese Salad

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5-ways to "glow up" your hydration

Who knew water could be so delicious?

60% of the human body is made up of water. Here is a re-cap on why drinking water is essential to supporting your health.

  • Water keeps your joints lubricated. Long-term dehydration can lead to pain in your joints and limit your mobility to move freely.
  • 90% of your blood is made up of water, which is responsible for pumping oxygen around the body.
  • Water supports your kidneys and liver – the main organs for detoxifying and flushing your body of toxins.
  • Water hydrates your skin for a clearer, glowing complexion. 
  • Water regulates your body temperature – essential for participating in exercise, high intensity activities or managing stress.
  • Water supports your bowel function, responsible for digestion and gut health.

When was the last time you had a sip of water?

Our water consumption needs vary person to person, depending on your size, hormones and level of physical activity. However, a general rule of thumb is approximately 2L of water per day to support your bodily functions.

Are you feeling unmotivated by the room-temperate glass of water sitting on your desk? We have a solution to “glow up” your daily hydration and make water something you look forward to. 

Here are 5 simple recipes to “glow up” your hydration to improve kidney function, hydrate your skin and improve your gut and digestive health. 

  • Detox water – all you need for this is water and the juice of one lemon, plus your favourite flavour combinations to support your body’s natural detoxification process. Our combination recommendations:
    • Cucumber, mint, ginger and lemon
    • Lemon, lime, cucumber, rosemary, mint
    • Lemon, strawberries and basil
    • Watermelon, lime and mint
  • Healthy Lemonade – not only does this quench your soda cravings, this recipe contains super-hydrating ingredients for a natural boost. All you need is:
    • Pure coconut water
    • Sparkling water
    • Lemon
    • Mint
  • Chia Seed Elixir – the ultimate digestive elixir to support heart health and lower cholesterol. Simply mix 1L water with 2 tbs chia seeds and squeeze of a lemon.
  • Morning Tonic – wake up feeling fresh with this sweet and spicy immune boosting, anti-inflammatory tonic. Mix the following ingredients together and enjoy!
    • 500ml water
    • Apple cider vinegar
    • Turmeric
    • Ginger
    • Cayenne pepper
    • Raw honey (optional)
  • Iced Tea – a natural antioxidant, brain-boosting concoction. All you need is:
    • Juice of 1 lemon
    • 2 x green tea bags
    • 1L water

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BEETROOT HUMMUS 4-WAYS

Did you know? Beetroot is a powerful antioxidant which supports a healthy gut, lowers blood pressure and reduces the risk of heart disease. Rich in folate, beetroot is often incorporated into an athlete’s diet to support endurance and muscle recovery.

Our favourite way to incorporate more beetroot into our diets is hidden inside a Beetroot Hummus. And this 2-step recipe never fails to bring taste to our plate.

Beetroot Hummus

The best part is? There are endless ways to incorporate this Beetroot Hummus into your meals. From a breakfast bruschetta to a fun lunchtime salad and afternoon snack plate, here are some favourites at Fluidform HQ.

  1. Beetroot Hummus toast topper – No recipe required – add a smear of Beetroot Hummus onto any seeded, whole grain slice of toast and pair with feta, some chillies and sprouts. Add a boiled egg for protein and you have the perfect balanced breakfast.
  2. Beetroot Dip with Rice Paper Rolls – the perfect burst of flavour for lunch on the run.
  3. Dress up any Summer Salad with a side of Beetroot Hummus – try our favourite Tuna Salad.
  4. Beetroot Dip with Crudites

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Movement

WHY EVERY WORKOUT SHOULD INCLUDE THE BIG 3

All types of exercise are equal, but some are more equal than others. There are benefits to all forms of exercise, but when your workouts combine the big 3 – the results are unmatched.

What are the big 3?

When we talk about the big 3 – we are referring to form, strength and speed. Correcting and perfecting your form is essential for muscle activation. Once your muscles are awake, we apply layering techniques, bodyweight holds, resistance and repetition, to fatigue, strengthen and tone your muscles. When we combine this with fast-paced, high intensity sequences, you burn calories and energy to tone and tighten your body. 

Why is it important?

Not all workouts require a balanced combination of all three, but when our workout routine incorporates elements of each, we are able to achieve strong, toned muscles while boosting our energy and rediscovering our confidence. 

How do we incorporate them into each workout?

FORM – start your workouts with a warm-up to wake up the muscles and get the blood flowing. Your muscles need to be awake and activate before you start to move. Fluidform is unique in that your muscles start working from the moment you step onto the mat. Start with low-intensity, high repetition sequences to get the muscles firing. Focus on the key components of your form:

  • Are you maintaining a neutral spine?
  • Can you feel your core connect?
  • Are your shoulders back and chest open?
  • Is there even weight across all 10 toes of fingers?

STRENGTH – now it’s time to increase your repetitions, layer your exercises with small equipment, add resistance, holds and pulses to fatigue your muscles. Here are some ways to integrate strength training into your workouts.

  • Add ankle weights or wrist weights to increase the intensity
  • Play with different resistance bands to progress or regress the movements
  • Count five layers to each exercise, try this one!

Layered chest lifts over the ball. 

This exercise sequence will activate your lower and upper abdominal muscles, switch on your obliques and fatigue your muscles to strengthen and tone your entire core.

  1. Chest lifts over the ball with two bent knees (10 x reps)
  2. Chest lifts over the ball with one long leg (both sides, 10 x reps)
  3. Repeat with rotations to your bent knee (both sides, 10 x reps)
  4. Repeat with rotations to your bent knee, lifting your long leg with your chest (both sides, 10 x reps)
  5. Repeat steps 4 and 5, adding 10 pulses in the top range to finish (both sides, 10 x reps)

SPEED – when our muscles are on and strong, it’s time to increase your heart rate to boost and burn your energy. This is the final stage in the transformation process. The combination of strength and speed are equally important to build muscle mass and burn energy, to boost your metabolism. Here are some ways to integrate speed into your workouts.

  • Double the pace and number of your repetitions
  • Start and finish each workout with 5 minutes of skipping
  • Integrate boxing, fast walking, jogging or skipping twice a week
  • Use discs to increase the speed of your mountain climbers 
  • Use a barre to increase the speed of your pulses 

Now put this to practise with this 20-minute, total body workout which combines form, strength and speed to transform your body. 

Total Body Combo 5

Total Body Speed 1

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BOXING FOR MENTAL HEALTH

Boxing is the mental-health workout you didn’t know you needed.

Are you struggling to find a type of cardio you love? A workout which leaves you feeling BETTER then when you first walked through the workout studio or pressed play on the online video?

Look no further than boxing. Boxing will boost endorphins, get your heart rate pumping and help clear yourself of stressors or anxieties – all while burning energy and building strength to tone your body.

Cardiovascular exercise has been clinically proven to improve mental health conditions such as depression and anxiety.

Boxing allows you to leave the stress and anxiety of everyday life at the door, and requires concentration on your sequences, movements and rhythm. Boxing will stimulate your endorphins and create a long lasting and sustainable feel-good effect on the body and mind.

We all know the physical benefits of incorporating cardio into your routine 2-3 times a week, however traditional forms such as running are not for everyone. Boxing gives you that mental boost without getting on a treadmill or track. Heard of the runners high? Boxing has the same effect, without going for a run.

Ready to give boxing a go?

Try this upper body boxing workout to reap the physical and mental benefits.

Upper Body Boxing

Better yet, join the Fluidform Your Body 3.0 challenge with NEW boxing workouts to transform your body and mind.

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FLUIDFORM'S TAKE ON THE "GIRL DINNER"

If you scroll through TikTok regularly, you would be familiar with the many dietary trends which pop up on your for you page. While these trends sometimes lack proper nutritional advice and knowledge, they can provide the opportunity to showcase how individual diets can vary with a common theme being convenience – finding the quickest hack to achieve something.

TikTok user or not, you are likely familiar with the trending ‘Girl Dinner’. It has no real rules or regulations other than swapping a cooked meal for an amalgamation of snacks (usually whatevers readily available in the fridge or pantry). Sound familiar? We have to admit, we love the idea of throwing together a plate of our favourite snacks in just a few minutes. But not at the expense of our dinner lacking balance and nutrients. So why not make it healthy? 

Here are our tips of maximising the nutritional benefits of your ‘Girl Dinner’ plus a few of our favourite ingredients which deserve a place on your plate.

The non-negotiables for your ‘Girl Dinner’ – enjoy a snack plate all you like, but make sure you are including each of the following:

  • Protein– This is essential to keep you full and satisfied, you can add protein by plant based or animal sources. 
  • Carbohydrates– Complex carbs such as seeded crackers and bread.
  • Fibre– This will keep your digestion optimal, this can be incorporated through fruits and veggies. 
  • Vitamins and Minerals– These are important to keep your health optimal. Most fruits,veggies and nuts are great for this. 

Our take on ‘Girl Dinner’ is a balanced, nourishing and wholefood based meal. A meal which will keep you feeling satisfied and balanced. Our ‘Nutrient-Dense Snack Plate’ is the perfect ‘Girl Dinner’, a delicious and balanced quick and easy dinner or snack. 

Find The Recipe

Our ‘Girl Dinner’ includes eggs for protein, Seeded crackers for healthy fats and fibre, Cheese for protein, brazil nuts for healthy fats and crucial nutrients (hello selenium!) and olives, because they are delicious!

Want to add some more protein? Just add some wild caught smoked salmon. 

What is your take on ‘Girl Dinner’, we would love to hear it!

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