how to win!

Who will win the Summer Shape Up grand prize?

It could be you! Our Grand Prize Winner for Summer Shape Up will be the babe with the ultimate total body transformation who shows up for herself and Team LSF all 8 weeks of the challenge and shows us all how to be our best, most confident selves!

What’s Included?

Everything you could possibly need to celebrate your transformation and continue that momentum through the rest of the year!

$500 gift card to Amazon Fresh… for making those delicious, nourishing recipes!

$300 swimwear gift card—to show off all of your hard work!

1-year subscription in the LSF App: because you’re going to want to keep up on your workouts after your HUGE transformation!

LSF Plant Protein FOR THE REST OF THE YEAR. Stay fueled all fall and winter long!

Prize pack valued over $1,200

How do I win?

• Take your “before” photos on day 1, so you’ll have some CRAZY transformation stories to share with us at the end! Find all the pro tips here.
• Create an LSF Instagram account to engage with the #TeamLSF community and help support other amazing women—we’re in it together!
• Follow @LoveSweatFitness + @TeamLSF on Instagram and make sure you’re tagging us in your daily #LSFRollCall! Don’t forget to use #LSFSummerShapeUp as well.
• Submit a testimonial video at the end of the challenge so we can hear all about your incredible journey!

Can’t wait to start with you on June 13th!

The post Your Summer Shape Up 2022 GRAND PRIZE appeared first on Love Sweat Fitness.

Becoming a parent can flip your whole world upside down – with joy and laughter, exhaustion and new pressures – and if you’re finding it hard to recognise the person in the mirror, or the new life you’re adjusting to, you’re not alone. For those struggling with their identity after becoming a mum, our columnist Grace Victory has some words of comfort…

The minute I found out I was pregnant, everything changed – I imagine that’s the same for most expectant mothers. The realisation that this little bundle of joy is growing inside of you fills you with emotions. I cut out certain foods, I limited my caffeine, I religiously took my vitamins, and overnight I became absolutely giddy at the thought of how life was about to be.

And now that Cyprus has been Earth-side for nearly 16 months (how?), I can confidently say that life is beautiful, and chaotic, and wild, and bloody glorious. There are moments where I well-up just looking at his toes or hearing him giggle, and there are times I think “Wow… I am eternally grateful to be alive, and to see my baby grow up.” Being a mama is the best! It’s actually an honour to raise these tiny humans, and even more of an honour to recognise how much they look to you for, well… pretty much everything.

But with all that being said, being a mama can be the hardest, most exhausting job in the world, too. From the minute Cyprus opens his eyes, to the minute he goes to bed, he is go, go, go. At 6am he’s babbling, shouting, laughing, and wanting to play. People were not wrong when they said you don’t know tiredness until you have kids!

Your children become the centre of your world, whether that’s an entirely good thing or not. I know it’s important to still be you, but that honestly feels impossible at times. The moment you give birth, you are no longer your number one priority – they are. You literally have to keep this beautiful baby alive and, let’s face it, nobody actually tells you how? There is no manual to parenting that works for every parent and child across the board. I’m winging it. I’m winging it everyday, and trying my best to be a great mother. Some days I feel like I’m bossing it. Other days I feel like I’m on a loop of “No,” “Don’t touch that,” “You’re going to hurt yourself,” and (my favourite) “Cyprus… why?!”

I don’t get dressed some days. Other days, I do and then I end up with snot, tears, milk, or spaghetti hoops down me. Some evenings, I’m just too tired to cook myself a meal after Cyprus’ evening routine, so it’s either a takeaway, a sandwich, or mozzarella dippers from the freezer. There are moments of “Who am I?”, that can leave me feeling overwhelmed, underwhelmed, or completely deflated.

Becoming a mother can often feel like you’ve lost yourself, or you’ve changed so much you don’t really recognise who you used to be. Maybe you’re exclusively breastfeeding, so your body doesn’t feel like yours anymore. Maybe a traumatic birth means you’

The older we get, the faster the years pass, but what if there was a way to slow things down and savour every moment?

Do you remember how long the summer holidays felt when you were a kid? Weeks stretched out like aeons, and the next school year was but a distant dream. As we grow up, those weeks seem to shrink. Suddenly, we find ourselves in disbelief – not quite sure how another year has passed.

Time is a tricky thing, and our perception of it can stretch and shrink. When we’re young, we haven’t got many years under our belts, so it tracks that years feel longer (for a 10-year-old, one year is 10% of their life). Children are also developing, soaking up new information and growing. They’re having more new experiences, and creating formative memories.

As adults, one year feels like a blink of an eye compared to the number of years we’ve been around. We have far fewer new experiences, and tend not to be learning and growing at such a rapid pace. Days become more formulaic and predictable, making them seamlessly blend together. After all, our brains can only hold onto a certain amount of memories, so unless we do something out of the ordinary, we’re likely to let go of the same-y ones.

Now we understand why time rushes past as we age, what can we do to slow our perception of time?

1. Inject some new experiences

Routine and sameness makes the days whizz by, so try to incorporate spontaneity into your life. Taking trips to explore new places, learning a new skill, and connecting with new people are all brilliant ways to do this, but it can be as simple as finding a different lunchtime walking route, or changing up where you’re working from.

Tap into your inner child and see the world through their lens. Ask ‘Why?’ more often, say yes even when it scares you, and follow the threads of your curiosity – see where you end up.

2. Pay attention and savour more

An easy way to hit the pause button in your daily life is to be more mindful and pay attention. This may be noticing the gorgeous light streaming through the window, taking a minute to relish your morning coffee, or even being fully present during a conversation.

Savouring is about really enjoying and taking in every detail of something. This may look like going for a walk and focusing on the way the sunshine feels on your skin, or taking pictures of the flowers you pass. Try engaging all your senses and notice what you see, hear, smell, taste, and feel. When we stop to pay attention, we pull ourselves out of auto-pilot, and plant ourselves in the present.

3. Start single-tasking

When we try to do many things at once, our attention flits around like a butterfly which, understandably, can make it feel as if time’s going by faster. Single-tasking encourages us to focus on one thing at a time which, as well as improving productivity, can help us slow down the perception of time.

So, next time you have a task to do, shut out any distractions and focus on that, and only that.

4. Carve out some white space

The more we stuff our time with to-dos, the more our days feel rushed. We slip into reactive mode, and lack a sense of spaciousness. One way to change this is to intentionally

What can we do when our news feeds are filled with tragedy?

Worldwide tragedies feel like they’re happening more and more these days. This is likely thanks to social media, 24/7 news broadcasting and the Internet in general which has the power to update us on traumatic events unfolding in real-time.

While scrolling on TikTok yesterday (an app I typically use for lighthearted, funny content) a live news segment interrupted my feed, discussing a school shooting in Texas. This morning many of us have woken up to the terrible news that 19 children and two adults have been killed.

I don’t have children, I don’t live in America, but of course this doesn’t stop news like this affecting me. We don’t have to be close to a situation to understand the impact.

Following Covid, many of us have been left feeling almost hypervigilant, more attuned to bad/scary/worrying news than before. This can make dealing with a world tragedy even more difficult, even if we aren’t directly affected.

So what can we do when we witness tragedy, injustice and traumatic events?

Let yourself feel your feelings

Give yourself a little space to acknowledge how you’re feeling. Let the tears come, let the anger rise. If you can, pour this out in a healthy way - perhaps writing in a journal or talking it through with a loved one. When we bury negative emotions, they can bubble up when we least expect it.

Zoom in

Once you’ve had some space to feel your feelings, zoom in to where you are right now. Notice where you are, who you’re with, what’s around you. Hopefully you are somewhere safe, so remind yourself of this. Say to yourself “I am safe” and focus on breathing (try this breathing technique). Sometimes when we witness tragedy, our brain reacts as if we’re there, so it’s important to ground ourselves in the present to reiterate that we’re OK.

Zoom out

Now it’s time to zoom out and consider all the good that’s happening in both your world, and the wider world. When bad news floods our feeds, it’s easy to be consumed by it. Take some time to step back and recognise what brilliant things are happening in your life right now to help you tap into gratitude. Then try to expand this to acknowledge the wonderful things happening worldwide to help develop optimism, search for positive news stories online and see what comes up.

Remember you can hold both grief and hope

We are complex beings and can hold complex emotions. If you’ve managed to find a sense of gratitude, optimism and hope by doing the above, remember this is OK. You can still feel grief at the tragedy, you still care. This life isn’t black or white, it’s a rainbow of emotions and we can feel a range at any one time.

Take action

Often when we learn about worldwide tragedies we can feel angry, angry at the injustice of it all. Something that can help this is to take action. This may be by donating to charities to support those affected, giving blood, signing petitions or even spreading the word about the cause. Feeling like you’re doi

Is it possible to build new habits by taking advantage of old ones?

When you’re trying to make a change, whether it’s wanting to improve your work performance, make healthier choices, or to save more money, one of the challenges is ensuring the changes stick. It’s hard. Behaviour change requires discipline and, when life is busy, it’s all too easy to find excuses that prevent you from making new routines and lifestyle choices a priority.

But you do have something at your disposal that can help – your current daily habits. Yes, one of the most efficient ways to build new behaviours is to identify an existing habit that you can ‘stack’ a new behaviour on top of.

Habit stacking is a form of implementation intention and, according to life coach and therapist Claire Elmes, it’s one of the most effective techniques you can use for successfully introducing new habits.

“The idea is to use an already existing habit to help organise your new habits sensibly and logically,” says Claire. “The existing behaviour acts as a ‘trigger’, so you are teaching your brain that, when you have completed your existing habit, you then do your new one.”

How does habit stacking work?

The habit stacking formula is simple: ‘After/before [current habit], I will [new habit].’

It could be:

• Before I brush my teeth each morning, I will meditate for two minutes.
• After I sit down to eat dinner, I will think of one positive thing that happened today.
• Before I turn the light off at night, I will kiss my partner.

Habit stacking works because your current habits are well-ingrained.“Tagging new habits onto ones that we do unconsciously allows the process to feel manageable and achievable, allowing more chances for success,” says Claire.

Once you get the hang of it, you can start to create larger stacks by linking more and more habits together. You can even create general habit stacks to guide you whenever the situation is appropriate. For example:

• If I see a set of stairs, I will take them instead of using the lift/escalator.
• When I go to a party, I will introduce myself to someone I don’t know.
• If I buy a new item of clothing, I will donate one to charity.

Tips for success with habit stacking

1. Look at the bigger picture

Where and when you choose to place a habit into your routine is important. You need to think about the best window of opportunity for when you’re most likely to be successful.

“If you’re looking to include 10 minutes of yoga in your day, it would be helpful to consider where this will naturally fit into your routine,” advises Claire.

“It might be as soon as you wake up, after getting dressed, when you’re having a cup of tea/coffee, or when you’re fully ready. You might decide that after you make your coffee, you’ll do your 10 minutes of yoga while it’s cooling down, and then you can drink your coffee.”

2. Be specific with your cue

Goals like ‘read more’ or ‘eat healthier’ are worthy causes, but the inten