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Fitness Influencer Chontel Duncan in Workout Gear is "On Top Of the World"

Here are her lifestyle tips.

Fitness influencer Chontel Duncan is hitting the ground running in the new year and encouraging her followers to do the same. Duncan, who has five children, shared a picture of herself in tan workout shorts and a white tank top, her hair tied back into a bun. "Kicked off the new year with a bang after months of chillin' since October! 🚀 Crushed it with 5 epic @hiit_capalaba workouts and a hardcore glute session loaded with heavy weights. 🏋️‍♀️ This week was a mental and physical battle, feeling every rep and muscle ache more intensely. Had a close call on Tuesday – almost lost my breakfast mid-session, which is so not me! Now it's Sunday, my rest day, and I'm buzzing with energy, feeling on top of the world. Can't wait to dive into next week's grind! 🌟," she captioned the post. Here's how Duncan lives her best—and fittest—life.


Fueling Her Workouts

Chontel Duncan/Instagram

Duncan tracks her food and makes sure she is always getting the fuel she needs. "Everyone is different and what works for some, won't necessarily work for others — it's all about developing positive habits and finding what suits you, your lifestyle and your body," she told Sunday Riley. "The perfect size and weight is in which you are living your happiest life. I believe strongly in balance and being realistic with your meal planning [but] if I'm working towards a goal in my training, I like to know that I am doing my absolute best to get there in a healthy way, so I will track my food to ensure I'm fueling my body correctly and providing a foundation for success."


Weight Training Workouts

Duncan's workouts are heavily centered on high intensity weight training. "Here's the scoop on my session," she captioned an Instagram video.

* Dumbbell Squat Cleans

* Kettlebell Swings 💥

* Plate Ground to Overhead Press 🌪️

* Overhead Lunges 🚀

* Echo Bike Sprints (that Left Me Breathless 🚴‍♀️)

* Dumbbell Thrusters

"No pain, no gain? More like, lots of pain, plus some gains! Felt some mild pulling but I pushed through. Kept the weights light, but my spirit was heavyweight." 


Balanced Diet

Chontel Duncan/Instagram

Duncan is a strong advocate for balance when it comes to diet. "Food is a huge part of my culture [Maori and Dutch] and some of my best memories with family were over meals, so I never jeopardize these opportunities to enjoy time with friends and family," she told Sunday Riley. Life needs to be lived, so while we chase goals, don't forget to be present in the moments that count. Consider your body like a car — when you fill it with cheap fuel and don't look after it properly, it won't perform at its best and could potentially stop working. Let good, wholesome, nutrient-rich food be your fuel so that you can train at your best. I am always very conscious to listen to my body and provide it with fuel when it needs it, but as much as I can, I work on consuming a full meal three to four times a day."


Self-Care Advocate

Chontel Duncan/Instagram

Duncan is a big advocate for taking time for self-care. "Scheduling time for yourself is so important for your mental health," she told Best Fit Magazine. "Create boundaries and make sure to set a time each day to switch off from your work or tasks, and focus on relaxation and doing something for yourself. It's easy to get caught up, but taking a moment to switch off can help to clear your mind and recharge your batteries.


Back In the Saddle

Duncan has good advice for moms who want to get back into fitness. "Get organized, the more prepared you are and savvy you become at scheduling the easier it will be to squeeze in a 30 minute workout," she told Beauty Haven. "How do you stay motivated to workout with such a busy lifestyle? I prioritize my health and I'm disciplined from a lot of hard work over the course of many years. I never rely on motivation, as I believe it's most certainly all about discipline. Find a gym that has a crèche and does group training, you will find there will be a lot of other parents doing the same, so you will be surrounded by others with similar interests. Plus you'll only be a stone's throw away from bub and will make some lovely friends.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more
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