Flavours and Flair



October 2014




Written by , Posted in People


Pre-baby and before I fell pregnant, fitness was a huge part of my life- this included cardio training 3 times a week and at least 2 yoga classes.

Rewind to 2006, I was at the peak of my fitness- and that was all thanks to the great training I did with leading fitness coach Steve Willis- also known as Commando Steve (CS).

Back then, I was a part of CS’s boot camp group classes and we would train 3 times a week at Brighton- Le- Sands beach.

Every Monday, Wednesday and Friday- rain, hail or shine we would meet at 6am (yes that meant waking up at 5.30 am) and CS would take us through a variety of exercises, which included military inspired drills.

Think sprints, push-ups, lunges, planks, burpees, lifting sandbags and squats all in a one hour session. No it wasn’t easy- but the results were phenomenal- I felt amazing and my energy levels were at an all time high-that was all thanks to Commando’s great training, motivational skills and fitness expertise.

Fast forward to 2014 and my fitness is now at an all time low.

I find every excuse not to train and use any reason I can- not to exercise.

“It’s raining, it’s too hot, I’m too tired, I have to cook, I need to do the washing, finding a babysitter” are a few ways I try and justify why exercise it all too hard for me- as a mum.

As we all know, becoming a mum means less time to ourselves- but I have reached the stage where it’s very important to start training again- in order to feel healthier and as fit as I used to be.


So I called upon my favourite trainer and friend, Commando Steve and asked him to give us time-poor mums some tips on exercising.

“I’m all about choosing your pain. Pain of discipline or pain of regret,” Steve says.

“It’s all about being a better version of yourself. You don’t need to train like an athlete but you need to be consistent, push yourself and try a little harder each day.”

Steve suggests the best way is to try and team up with a friend who is in the same situation.

“Group training is great, so if you can partner up with someone or a few mums together, this is a great way to begin.”

Commando’s advice is to look at the big picture and visualise a triangle- with nutrition being at the base and the foundation of your fitness, cardio in the middle and then your strength training.

“You can start off slowly and maybe do a 30 minute walk, 3 times a week and then after two weeks try and push that to 40 minutes. It’s all about being consistent and pushing the boundaries.”

“ After a month try and add a jog to your walk. When you build up your cardio strength, make it a run.”

CS says the most important part is being active everyday.

“Even if it’s doing stretches, yoga or some push-ups in your living room, that is so much better than nothing at all. It’s all about becoming more mobile and active to begin with.”

Even if it means using stairs instead of elevators and lifts, or parking your car a few blocks away from your desired destination- it’s all those small steps that start to make a difference.

“If you have a backyard, set up a circuit while your little ones are asleep and do some shuttle runs, squats and push-ups. Start off with 10, then go down to 9, 8, 7, 6, 5, 4, 3, 2 and 1,” advises Steve.

When it comes to strength training, CS suggests the best exercises to tone our abs, butts, thighs and arms (which tend to be the problem areas for most of us mums) are squats, push-ups, leg lunges and step-ups.

These are fantastic as they can easily be done in the comfort of our living room.

“You can begin with 30 seconds on and 30 seconds off. Do this for 5 minutes and then rest for a minute before you go on to the next exercise.”

Here Steve takes us through each-


Squats- this exercise is very important for everyone’s workout routine as it boosts your overall fitness and offers benefits to the legs, thighs and core strength. Squats actually work many muscles at a time, so it helps tone and tighten your butt, abs and legs.


Lunges- these help shape your lower body, increase muscle, make hips more flexible and help with balance. It’s important to keep your upper body straight and shoulders back. Step forward with one leg until your hips and both knees are bent at about a 90 degree angle.


Push-ups- of all the exercises you can do at home, push-ups are one of the most effective. This exercise helps with your triceps, chest and upper body strength as well as helping your core strength. Push-ups also strengthen wrists, elbows and shoulders. For beginners you can modify by starting off with knee push-ups.


Step-ups- stand in front of a step or bench with your feet hip-width apart and begin your step-ups. This exercise primarily works your thighs but also helps move your knee and hip joints as well as strengthening your glutes, calves and hamstrings.

Commando Steve has also started an online program “Get Commando Fit”, which teaches the fundamentals of movement and also helps with good nutrition and healthy eating.

Steve has teamed up with leading nutritionists, chefs and a team of experts that can help you achieve a better lifestyle and healthier version of yourself.

To find out more about this amazing 13 week program, make sure you jump across to-

Today is the first day I’ve started my fitness regime (no more excuses for me !) and I will definitely keep you all updated with my progress.

And don’t forget before starting any new fitness program, especially after giving birth- it’s always best to chat to your GP. 

Photos by: Odette Photography- www.odette.net.au