"I feel the worst I've ever felt and it's well past new years!" - Anonymous Client

Isn't that the way...the year starts, we hit the ground running, have a few false starts, by March finally feel like we're getting on track and then BOOM! Easter comes along! Hot Cross (Sugary) Buns, mountains of chocolate eggs, house parties, big dinners and for us folk in Victoria the Ripcurl Pro at Bells Beach gets underway, making for an even crazier time of year!

Needless to say we get to the first working day back and we're scratching our heads wondering, how could we be sick (I have a head cold as we speak!)? What the hell did I scoff down? And where did the long weekend go?!

I'm here to tell you...

You're not naughty, you're human and everyone can start fresh!

Me? Yes well I was naughty too ;) So  I decided I need to prep and RECOVER from the cheeky Gluten Free (but sugar filled) HCB and GF Choc Chip cookies I smashed! I have exactly 1 month till my Bali Holiday and I'm feeling less than confident about my surfing and current lack of energy.

I wanted to share with you my 4 week After Easter Clean Up Checklist!

This is what mine looks like -

Once you have downloaded the blank checklist (link above) it is YOUR RESPONSIBILITY to fill out your 6 focuses for each week of the month.

Keep it consistent, less is more making it easier to stick too. I have listed some of my recommendations below -

  • Daily Walks

  • Water Intake (1Ltr per 30Kgs)

  • Stretching

  • Highly Active FUN Exercise

  • Core Strength Training (Try my 7 Day Core Challenge Package)

  • Lemon Juice & Warm Water Daily

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!


EC x

House Bound and Healing! - YES ME!

"Time heals all wounds" - Some Wise Person

Here I lie (because I cannot sit!) or over there at my desk I stand (because I absolutely CANNOT SIT!) yep I'm house ridden or rest ridden I should say. Because simply, I dropped the ball.

If you think that all athlete's, INSTA Famous Fitspo Inspirational Icons, Personal Trainers, health professionals and anyone who boast to know the secrets of the fitness world, don't injure themselves YOUR DEAD WRONG!

In fact as I lie here I realise that the one thing that makes me good at what I do is knowing just how SHIT it is to have an injury and be unable to do the things I enjoy!

MY SITCH -  last week I had a sore lower back, my Minor Lumbar Scoliosis can play up sometimes and I need to watch how I move. So I went into my Chiro/Sport Specialist had a good rub down by the Remedial girls and was told to rest up for a few days. That my Hip Flexor's are too tight (MY BAD! NOT ENOUGH STRETCHING!) so stretch them and I need to ice my back regularly.

I went surfing the next day....IDIOT!

3 Surfs, 1 Rock Climbing session and 7 days later, I CAN'T MOVE!
I messed up, I didn't listen and I didn't rest! So, I now have inflamed discs and have been strictly advised to self massage, stand up or lie down, ice ice baby and avoid bending forward or any rotational movement for the next week! And it finally HOT outside!

My message to you:

It is not our lack of injuries that make us better at taking care of our bodies, but the LESSONS WE LEARN from dealing with and overcoming our poor health & limitations. Next time you're injured, feeling physically uncomfortable or thinking about "PUSHING THROUGH" think better of it. You'll thank yourself in the long run! Recovery takes time, so read a book or something ;)

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration! Show me your morning routine with the hashtag #LIVEHEALTHYHABITS

Big Love,


3 Stretch's To Last You The DAY!

Hi Familiars!

We're coming to the end of January and I'm wondering how you went with your Healthy Morning Routine?

If you found it a little bit of a struggle to stay motivated, why not try again, this time with a checklist ---> DOWNLOAD HERE!

To see out the rest of the month I wanted to help you stay (or GET, depending on your flexy dedication over the holidays?) bendy, after all Bruce Lee was quoted saying -

"Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind."

Same goes for your physical bod, not just the mental, metaphorical state you're assuming he refers to! I bet even Bruce Lee could get his forehead to his legs!

Start your HEALTHY stretching HABITS with these 3 unreal stretches, to release Hips, Thighs, Belly, Back, Shoulders and Bum. Complete a minimum of 3 times each day for a week and see how you feel.

Consider this your Mini Challenge ;)

Standing Half Lotus Variation

2. Up Down OR Cobra

3. Chest Opener

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration! Show me your morning routine with the hashtag #LIVEHEALTHYHABITS

Big Love,