-Just start with two minutes of exercise,' I told myself. 'You can do two minutes.'
Fitness guru and speaker, Lizzy Williamson has spent over a decade helping women to get their bodies, energy and confidence back. Sharing her creative exercise videos with thousands of women across the country, Lizzy NOW releases her first book, Two Minute Moves.
Two Minute Moves is an all-in-one guide to getting the most out of your day to achieve your goals. The book features over 80 simple exercises presented as two minute bursts of movement, that fit seamlessly into anyone's daily routine – whether you're hanging out the washing, brushing your teeth or even binge-watching Netflix – so we can shed ourselves of excuses while shedding off kilos.
What sets Two Minute Moves apart from other fitness books is Lizzy's refreshing and down-to-earth voice. Along with her signature moves, useful tips and simple (yet delicious and nutritious!) recipes, Lizzy shares her compelling personal story of hitting -rock bottom' and overcoming depression through the joy of movement.
Lizzy's pours her heart onto the pages of her book to encourage readers to stop stretching themselves too thin and truly take care of themselves. Lizzy presents balanced advice to transforming one's lifestyle through the mind, body and soul. Complementing her exercises with mindfulness techniques, meditation and mantras, Lizzy arms readers with the tools required to help them find balance and start embracing all aspects of their lives.
Two Minute Moves is a fitness book that embraces the joy of exercise and backs it up with a holistic approach to health and wellness. It is the ultimate guide to stopping the excuses and reaping the benefits of a happier, healthier, more confident life.
'Learning to love your body, keep your sanity and live your best self is attainable," says Lizzy, 'It starts with two minutes."
Lizzy Williamson is a certified Personal Trainer, Integrative Nutrition Health Coach, Presenter, Speaker and contributor to Mum Society, Golden Door, Mama Creatives and Team Women Australia. Her workouts have been featured in Lorna Jane's YouTube channel, news.com.au, as well as many other popular online publications, programs and blogs. Her Two Minute Workouts are shared each week for free to thousands of women who have become part of her ever-growing community. She has also appeared on stage to speak and encourage audience to get out of their chairs and start moving, at Mindd, IIN, Mum Society and more.
Two Minute Moves
Author: Lizzy Williamson
Interview with Lizzy Williamson
Question: What is Two-Minute Moves?
Lizzy Williamson: Two Minute Moves are little moments in your day to give back to yourself by moving your body, meditating, repeating a mantra or whipping up a healthy munchie in two minutes. They are small ways to get back your sanity, energy and joy that make a big difference.
Question: What inspired you to create Two-Minute Moves?
Lizzy Williamson: Before I had children, I could walk out the door whenever I wanted to and go and do a ninety-minute class at the gym or an hour jog. But after my daughters were born, because I couldn't exercise or practise self-care the way I used to, rather than do something I did nothing. It was after my doctor diagnosed me with post-natal depression, I started doing little workouts at home as a little action I could take to try and make me feel a bit better. The first time I did it I only lasted two minutes before one of my daughters screamed out to me, but it was all I needed to give me that little feeling that I had achieved something for me. I kept doing these moves every day and then started filming them for friends who I knew were struggling in some way. The response I got told me that I wasn't the only one who these Two Minute Moves worked for.
Question: Why was it important for you to ensure Two-Minute Moves was a holistic guide?
Lizzy Williamson: I have two daughters so I wanted with everything I wrote to be something I could look them in the eye, read it out and feel proud of every word. I didn't want them to read it and feel they had to -fix' their bodies and that in order to love themselves they had to look a certain way. I don't want that for me either or any women reading the book. We are so hard on ourselves as it is. I didn't want a body transformation guide as I know that exercise holds a power that goes way deeper than getting a six pack. Two Minute Moves is about exercising because you love your body not because you hate it.
Question: How can we overcome the exercise excuses we all tell ourselves?
Lizzy Williamson: Become an exercise rule breaker! There are no exercise police coming to your door, so if you can't do thirty minutes that doesn't mean you have to do nothing. Your body, mind and soul doesn't care about exercise being -perfect' - it just wants you to move in order to function at its best. We can all manage two minutes no matter how busy, tired or unfit we are. It feels achievable, sustainable and very hard for that excuse's voice to win a battle over. Motivation comes from taking action no matter how small, so start with 10 push ups at your kitchen bench or some wide squats while you're brushing your teeth and watch how you start to want more.
Question: Can you share a recipe and exercise extract with us?
Lizzy Williamson: Chocolate Bites
No need to deprive yourself of chocolate when you have a Two-Minute Munchie like this one. Take the wide variety of chocolates available at your supermarket as inspiration and design your own, putting in all your favourite good stuff – nuts, fruits, spices – and leaving out all the nasties.
If you're a mint lover, pop in some chopped fresh mint or a drop of peppermint oil. If you're a fan of orange or lime, grate some rind and add it to the mix.
2 tablespoons of cacao powder
1 tablespoon of coconut oil (melted)
1 teaspoon of raw honey
1/2 teaspoon of cinnamon powder
Then add whatever additional flavours your heart desires. My faves are:
1/4 cup of chopped nuts (almonds or hazelnuts are a great choice)
2 teaspoons of goji berries
1 drop of peppermint oil
Orange or lime rind
In a bowl, stir the cacao powder, coconut oil, honey and cinnamon powder together until combined. Add in any desired extras. Place some baking paper on a flat plate and pour the mixture on to it, using a spoon to spread it out. Place the tray in the freezer until set. Break off in to chunks to serve. (Be sure to store the chocolate in a fridge or freezer, as it will melt if left out too long. Mind you, it goes so fast that I've never had this problem.)
Two Minute Moves For Your Mood
What do you think will leave you feeling better: leaning into your fridge eating an entire tub of ice-cream, or leaning into some side lunges? Both release the same chemical in your brain, but one has negative physical and physiological effects, the other positive. I'm guessing you know which is which. These workouts are my little hits of relief whenever my feelings start to overwhelm me. Since they're short, they're also great kick-starters for when you don't feel up to exercising. The next time you're in the thick of some tough feelings, try one of these workouts.
Pissed Off Moves
There is nothing wrong with feeling a bit stressed, frustrated, angry or down- right pissed off. It's often the consequences of these emotions, rather than the emotions themselves, that cause problems. An emotional explosion can have an aftermath of regret and damage – to person or property. But unexpressed rage and stress can be toxic too, and repressing it can trigger addictions or depression. The explosive moves in this workout will allow you to harness your stress, frustration or anger, and then let it go. Get ready to channel your inner Charlie's Angel with these kicks and punches for the next Two-Minutes ... Go!
Shadow Boxing X 50 Alternating Sides
Stand with your feet shoulder-width apart and take a step back with one foot (whichever feels most natural).
1. Punch one arm out in front of you, rotating your arm so the palm of your fist is parallel to the floor. Allow your body to twist as you punch to protect your ribcage and joints. Keep your knees slightly bent so your lower body is free to go with this twist.
2. As you bring this arm back, punch with the other arm.
Squat To Side Kick X 10 Each Side
Stand with your feet a bit wider than hip-width apart.
1. Squat with your weight in your heels, pushing your bottom back (imagine you're trying to use a public toilet without touching the seat).
2. Come out of the squat with your hips very slightly tucked under in order to engage your core, protect your lower back and fire your glutes. As you straighten your legs, push one leg out to the side.
Interview by Brooke Hunter
Two Minute Moves
Author: Lizzy Williamson