Felicia and Diana are the phenomenally fit sisters behind Base Body Babes, specialising in training women and frequently providing us, and their 639k strong Instagram following, with impressive #fitspo. Women’s Health recently spoke to the duo about their daily routine, their number one tip for getting fit and why ALL women should be lifting.
What does your day on a plate look like?
We generally eat the same things in a day. We believe in eating a well balanced diet filled with healthy and nutritious whole foods and we try to eat as organically as possible everyday of our lives. We are both quite particular about the foods we put into our bodies. We personally don’t eat gluten or refined sugar and keep dairy to a minimum because our tummies generally feel better eating this way and we ensure we have a component of protein with every meal.
A typical breakfast for us consists of two to three boiled or scrambled eggs, with two slices of gluten free toast, spread with organic butter, a side of fresh baby spinach, cherry tomatoes, fresh basil and sauerkraut. Lunch is always a combination of some kind of protein and fresh veggies. We love organic chicken, fish and red meat. We eat the same way for lunch and dinner. A typical meal would be grilled chicken, steamed green veggies and baked sweet potato. We often snack throughout the day with either a protein packed smoothie with Bare Blends Whey Protein Isolate or nuts and berries.
Rise and Shine?? Can't wait to get back to @basegym to train and eat at #basefuel ?? This is our absolute favourite gluten free bread. We serve it at our cafe and have 2 slices every morning toasted with organic butter, 2-3 eggs, sauerkraut, cherry tomatoes and basil. So delish?? #basebodybabeslove #breakfast #glutenfree #toast #fuelyourbody #basebodybabes #happy #healthy #fit #strong
What does your morning routine look like?
Diana: As soon as I open my eyes, I sit up, dangle my legs off the side of my bed and say a little affirmation. This can be anything from “I am grateful for today’ to ‘I will be strong and powerful today’. Once I have said my affirmation, I make my bed, have a quick shower and get dressed. Then it’s coffee! A long black! And off to work!
Felicia: I am a mum, so I start getting my daughter ready for school, making breakfast, packing lunches, helping her get dressed, all of the normal mummy duties before school drop off. Then I get myself ready… a quick shower and straight into my activewear. Then into the office/gym/cafe to check in with all of our staff, while I have a shot of apple cider vinegar and water, brekkie and then onto the computer to respond to emails.
GIVEAWAY TIME ?? Cycle 3 is around the corner and we want to give YOU the opportunity to join our community of babes at Our Women's Only Gym @basebodystudio ? We are a Women's only facility that specialises in group training for women with weights ?? We will be giving away 3 FREE memberships to 3 BABES ? To enter: 1. Follow @basebodystudio & @basebodybabes 2. Post a pic of yourself or us @basebodybabes and tell us what your ultimate health and fitness goal is 3. Use the hashtag #BBBStudio and tag @basebodystudio & @basebodybabes • Each winner will receive a 12 week membership to @basebodystudio including: ✖️ Access to your group session time slot 5 days/week ✖️Recommended Nutrition Plan ✖️Regular Client Check In ✖️Free Members Pack including Personalised BBB Hat, @bodyscience Drink Bottle, @thisisfirstbase Sweat Towel, @bareblends WPI protein plus LOADS of goodies • Competition closes 10pm 25 June AEST. Winners announced on 26 June 2017 • www.basebodybabes.com/studio #basebodybabslove #helpingothers #empoweringwomen #weights #basebodybabes
When women come in to your studio, what’s the main thing they’re after?
To be completely honest, when women initially come to us, the majority of them say they simply want to look better. There is nothing wrong with having an aesthetic focus for your training, but unfortunately this can be quite disheartening because most people’s goals cannot be achieved overnight.
Having said that, once they start training with us, their goals often shift from just wanting to look good, to actually wanting to get stronger, fitter, healthier, move freely without injury and live longer. They quickly start to see that by applying simple training methods that focus on increasing strength, moving their bodies correctly, following a structured training program and good nutrition, they can develop a strong, fit and healthy body.
We love educating women on the effectiveness of weight training. We teach them how to do it safely and efficiently, how to progress with weights and encourage them to focus on strength goals and the numbers they are lifting in the gym, rather than the numbers on the scale and as a result, we boost their confidence, keep them feeling motivated and positive and achieve their aesthetic goals.
Weights vs Cardio ?? One of our most commonly asked questions; do we do cardio? The simple answer is not really?To understand what we mean by that and to learn more about weight training and the benefits of it, check out our article up now on the @triplewhitemag website. If you care about your health, fitness, strength and confidence levels, this is a must read??Link in our bio? #basebodybabeslove #liftingweights #weights #strengthtraining #basebodybabes #happy #healthy #fit #strong #personaltrainers
What’s the number one health and fitness tip you tell your clients?
Consistency is key! Results are not achievable without the work being put in, so workout and eat well consistently by finding methods you enjoy and can maintain for life.
Why should girls be lifting? What are your best tips for girls who want to get into weights?
Lifting weights is so empowering. Not only does it get you feeling strong and in shape, there are also many health benefits. Lifting weights the right way increases bone density, builds lean muscle mass, which boosts your metabolism and helps you burn more calories throughout the day and keep your body fit, healthy, strong and functioning well.
Learn to lift and eat well. The best place to start is to seek out advice from industry professionals with a history of achieving great results. There is a lot of free information available through google and social media, but this can also be dangerous, because it doesn’t necessarily mean that the free information is correct. Again, be sure that you are learning from people who are not only achieving great results, but are also practicing what they preach.
B A C K I T A strong back equals a strong body and a strong body is what we aim for when building our #basebody. Our training primarily involves lifting weights because we believe it's the best way to achieve optimal results so we can feel strong, function properly and feel comfortable in our own skin. Base Body Babes Tip: We use a ratio of 1:1 in our programming with pull to push exercises. Meaning when we do a pushing exercise like push ups for example, we will also work the opposing muscle groups with an exercise like a one arm row (pictured here). This is a very simple and effective formula for a structurally balanced upper body?? #basebodybabeslove #liftingweights #chicksthatlift #bbbtip #basebodybabes #happy #healthy #fit #strong #personaltrainers #buildabasebody
Who are the women that inspire you?
Firstly, our mum and late grandmother, who thankfully taught us to be caring, nurturing, passionate, strong women. Without them we wouldn’t be who we are and doing what we do!
Then of course, our clients. We are inspired everyday by the women that we have the opportunity to coach and we couldn’t imagine doing anything other than what we are doing. We are so passionate about health and fitness and we want to help as many people as we can to be as happy, healthy, fit, strong and confident as possible and we are able to do that daily with our work, which is such an amazing and totally satisfying feeling.
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