Mindfulness – Deep Breathing Relaxation

I bet everyone has heard of mindfulness lately and there is a good reason.  By being mindful we can strengthen our inner resources to improve our resilience in our day to day lives.

We live in an increasingly stressful society filled with work, training, friends, family, study, healthy eating all competing for our attention on a daily biases.  We have all seen those memes of facebook as below.  I’m sure we can all relate.  Everyday life can be extremely stressful and that is even before we throw in a major life event like illness, death, redundancy, divorce, etc.

8c57374bc9a4d7627fa6188d0e458c8e

This is where mindfulness can come into play.  The definition of mindfulness is simply a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. Easy right?! Not always.  When you are caught up on the phone with the IT department (#areyoufingserious #wheresthewine) or stuck at ANOTHER lot of roadworks mindfulness can be a hard mental state to achieve.  Lets be honest in those moments we are usually more focused on not losing it.

However there are some quick and easy mindfulness meditation techniques which you could try to help relive stress and tension in your body.  Below is just on technique which can be used anywhere.

DEEP BREATHING RELAXATION

How to use and when:

This exercise can be used at any time, either by yourself or in the company of others.

It may be done standing with your eyes open, or if you are alone, sitting with your eyes closed for a longer amount of time.

It can be used:

  • Feeling tense
  • Feeling Anxious
  • Finding it difficult to relax
  • In a challenging situation

Instructions:

  1. Start by breathing in slowly and deeply, so the breath fills the lower abdomen (rather than the chest).  The abdomen should expand out.
  2. Then breathe out slowly, expelling all the air first from the lower abdomen and then the lungs.
  3. Continue breathing in and out slowly and deeply, right to the bottom of the abdomen, about ten times.
  4. Allow your breathing to return to normal.
  5. This can be repeated as often as required until you feel calm and relaxed.

Exercise plays a huge role in minimizing stress but we cant always go for a run or smash a gym session.  So next time try the deep breathing relaxation technique and see if it makes a difference.

 

 

Team SWEAT City to Bay

On Sunday a few Team SWEAT members rocked out in their Sweat and Inspire t-shirts for an active, fun and social day either walking or running the 12km City to Bay in Adelaide.

14316791_1798422887065414_1186163729154193165_n

At Sweat and Inspire we are all about fitness being fun and enjoyable.  These community events are a great opportunity to get a group of friends together to enjoy the sunshine and be active.

 

This slideshow requires JavaScript.

Huge well done to all the Team Sweat members who got out there and made it an active, fun and social day. You are all amazing.

Special shout out to Tanya . . . you smashed it.

city-to-bay-results

If you’re interested in getting more active contact us now and enquire about our personal training sessions.

Make It FUN!

If you are looking at going on a health and fitness journey and adding some form of training into your schedule make sure you find something you enjoy. If going for a walk every lunch time at work seems boring and dull try making a regular weekly time to walk with friends along the beach.  If you don’t like it you are more likely to make an excuse to skip a session. Find an exercise you enjoy and making an excuse to skip it won’t even enter your mind.

It’s so important to find something you love.  Not only are you likely to continue in the long run but research from the Cornell Food and Brand Lab says that those who “think fun” while exercising are likely to eat less afterwards than those who exercise simply for the end result of weight loss. If you enjoy it you will focus on the journey and not the destination and there is a higher chance your will stick with it and achieve your goals.

People who love training view it as an uplifting lifestyle not an optional chore.  People who look forward to their time training are more likely to continue. Healthy, fit people who exercise regularly have two things in common they look forward to working out and enjoy it and secondly they know they will continue exercising as quitting is not an option; they will miss it too much!

So find an exercise you love doing and you’re more likely to embrace at as a lifestyle change.  I love seeing my buddy training clients.  The atmosphere while training is usually one of comradeship and laughter. If you can create a happy fun atmosphere with friends while training you are much more likely to continue and create the healthy happy lifestyle you have been seeking.

 

 

Reference: http://www.nydailynews.com/life-style/health/enjoying-exercise-leads-enhanced-results-study-article-1.1861561

HEALTHY LIFESTYLE MINDSET

How many times have you decided to overhaul your lifestyle in order to lose weight and get fit, only to abandon your efforts in a few weeks or after only a few days? How many times have you lost weight on a quick fad diet, only to find that once you started eating normally you put the weight and probably more back on?

There are many reasons this may have happened.  Talking to friends, family and TEAM SWEAT members what I have identified as being a major contributing factor is not developing a “HEALTHY LIFESTYLE MINDSET”.

A healthy lifestyle mindset will keep you moving forward and making progress in your efforts to lose weight and get fit even when you hit hurdles in your journey.

So what does a healthy lifestyle mindset look like?

  1. Accept Yourself for Who You Are

One of the unfortunate parts of society these days is the ease in which social media allows you to compare yourself to other.  How they look, what they have, etc. Everybody is unique and you need to focus on yourself and who you are that makes you unique and not to compare yourself to others. Appreciate your life and let others worry about their own.

  1. Eating Healthy = Feeling Healthy

To achieve a healthier mindset and outlook on life as well as generally feeling great you need to eat healthy nutritious food.  Food is fuel.  It helps with general health and wellbeing, concentrate better, sleep better and get the most out of your training. Respect yourself by eating what your body deserves – FRESH NUTRITIOUS FOOD.

  1. MOVE. MOVE

This is so important!  As much as I dislike the Pokemon GO phase (please let it be a phase) It has got people moving.  You don’t need to run 10kms a day or smash out huge sessions in the gym.  Just aim for 30mins of movement 5 days a week.  Walk in your lunch break, take your dog for a walk, ride your bike or skateboard.  JUST MOVE!

  1. Rest

Just as much as eating nutritious healthy food and moving is important don’t forget to rest.  Having a regular bedtime and sleeping for the required amount of time for you to rise the next morning feeling well rested and ready to go is essential. (Ok side note here – I have a toddler who doesn’t sleep well so all the mums out there try your best, compensate with coffee and dreaming of a day where regular sleep will be part of your life again).

  1. Surround Yourself with Positive People

This is one of the most important elements.  Ever worked in a job where there was that one person who always complained and was negative.  Ever noticed how it spread and for every negative comment that person made it took five to rectify it.  Negativity can have a harmful impact on your life.  It can drain you of energy quickly.  Steer clear of the drama and socialise with friends, family and work mates who are up-beat, positive and supportive of you.  You will find quickly this will have a positive impact on your outlook on life and reinforce the healthy decisions you are making.

  1. SELF TALK

As much as surrounding yourself with positive people will have a healthy impact on your life remember the most important positive person in your life is YOU! We are conditioned not to compliment ourselves.  As aussies we are always taking the piss and laughing at our faults.  Well from now on complement yourself.  If you beat a personal best on the treadmill or eat only healthy nutritious food for the entire day pat yourself on the back.  Be proud of those achievements and tell your friends. As all the people surrounding you are positive they will celebrate your achievements with you (probably take the piss a bit but mostly celebrate).

  1. Appreciate the Small Things

Always appreciate the small things.  Acknowledge your good days, accept and appreciate compliments you receive, enjoy the sunshine coming through the clouds.  Be thankful for your health and your loved ones. We take the small things for granted when they are really the most important.  Life is not about the destination it’s about the journey. Had to at least have one annoying saying in here, but its true.

Having a HEALTHY LIFESTYLE MINDSET is all about creating a life you love. So don’t compare yourself to others, respect your body and eat nutritious food, move more in your day, listen to your body and rest when you need to, be positive and surround yourself with positive peeps, and most importantly take the time to appreciate the small things x

youth-active-jump-happy-40815.jpeg

Fitness in Nature

Have you ever noticed a sense of being happier and more calm after an outdoors training session?  Well research suggests that training outdoors amongst nature has great psychological benefits as it lifts your mood and lowers stress.

Lately I have been making a conscious effort to ensure a regular part of my training is done outdoors and organised a monthly hike with a friend.  We chose a different location every month to keep things interesting!

Below are the top 5 benefits THE FIT FOODIE (ww.the-fit-foodie.com) has identified from training outdoors.

TOP 5 BENEFITS TO OUTDOOR EXERCISE:

  1. Sunshine

Vitamin D provided by exposure to the sun has some great benefits. It strengthens your immune system, makes bones stronger and also actually improved your mood. Exposure to sunlight is a common treatment for depression and other mood disorders. Endorphins, which can raise your mood and keep it stable, are released when you spend time in the sun.

  1. Mental Stimulation

Outdoor exercise provides mental stimulation that indoor workouts simply cannot match. It doesn’t matter if you’re working out at home or at your local gym, you’ll always be surrounded by the same four walls. Training outside means you have constantly changing scenery that excites and stimulates your brain. Give your mind a workout as well as your body!

  1. Psychological Benefits

An increasing amount of research shows us that outdoor activity is psychologically beneficial as well as physiologically. Exercising amongst nature amongst trees and wildlife can give you a healthy mood boost and combat anxiety, lowering tension and alleviating stress that many of us suffer from.

  1. New Exercises

Despite some claims that exercise simulations are just as good as the real thing, you’ll find outdoor training uses muscles you never thought you had. Running outdoors is physically more demanding than a treadmill, even on an incline.

  1. More varied workout

Outside you’ll encounter varied terrain and conditions that cannot be simulated in the gym. You hit hills and different surfaces, such as concrete, grass, sand and – of course – earth and mud! All these surfaces and gradients exercise your body in different ways. You’ll need to flex your limbs differently in order to adapt to the contour of the terrain.  http://the-fit-foodie.com/5-benefits-of-training-outdoors/

So if you are looking to spice up your training routine think about heading outdoors!

Small Steps. Big Impact.

The days are shorter and the morning and evenings are unbearably cold.  Staying on track this time of year is difficult.  I’ve had many discussions with TEAM SWEAT members over the last few weeks about how hard it is to stay in routine and keep motivated.  I have to say I understand.  This time of year is brutal and I have also fallen into bad habits with nutrition and fitness. Shout out to Cadbury’s your Oreo chocolate bars are amazing. . . hang on where was I . . . yes healthy habits.

Everyone is different and you need to find what works for you.  Set goals, tell people about them, surround yourself with positive supportive friends and family then smash them out the park.  

Last week I set 3 goals – one nutrition, one fitness and one family.  I told my hubby who got on board and then we told some friends who also got on board.  To make it interesting we turned it into a challenge with the loser buying dinner . . . healthy of course.  But let’s be honest there are no losers we are all improving ourselves.

Four people working towards bettering themselves with nutrition and fitness. Supporting each other and creating healthy habits in a fun and friendly environment.  That’s what SWEAT and INSPIRE is all about. 

These small steps of deciding to make a change, setting goals and creating a supportive community will have a big impact on your health today, tomorrow and in the future. 

Challenges are not everyone’s cup of tea, so find what works for you whether it’s getting a personal trainer, committing to walking in your lunch break or cutting out sugar. 

The smallest step can have the biggest impact. So why not make July the month you set your goals to eat right, get moving and have fun.  x

141H.jpg

Skinny Jean Challenge

Skinny Jean ChallengeZip Up with Amazing Results in 30 Days!

Starts Monday June 13th 2016.

Do you want amazing results in a short time? Join the 30 Day Skinny Jean Challenge. Results guaranteed!

Each session includes personal training and nutritional guidance.

I recommend 2 sessions x 45 minute PT a week.  However I do understand some people are time poor so we can definitely make one session a week work. The session price is $30 so if you share with a friend it will only be $15 each per session.  Just note with measurements and food discussions sessions may be about an hour long with the workout section taking 45 minute.

In the first session we will discuss nutrition and you will be provided with nutritional information and recipe ideas, we will develop an exercise plan to keep you organised and motivated between the sessions. If you like we can weigh in once a week and take other body composition measurements. Some people like to see the number on the scale while others would prefer to go by how their clothes feel.  Its totally up to you! You will be provided with a food and exercise diary to encourage you to stay on track. I am available for any questions 24/7 through text, call, email and Facebook message.  So any questions about food whether its OK or types of exercise you want to try you can contact me and we can discuss.

The sessions can be performed at your home or local park.  I use a variety of equipment including kettle-bells, dumbbells, plate weights, power-bands, barbells and boxing equipment.

Some clients find from our sessions after the four weeks they have the confidence and knowledge to workout at home by themselves.  This is what this challenge is all about giving people the skills and knowledge to be able to continue with a fit and healthy lifestyle once they decide PT is no longer for them.

I personally love this challenge.  Its quick and if you commit results are guaranteed.

I love helping people achieve their health and fitness goals. This is a great challenge to get you started on your health and fitness journey with all fitness levels welcome. For all the amazing mums out there children are welcome at the sessions.

Contact me now. Spots limited.

Shelly x

13319728_1754418278132542_2112836761009044124_n

Plan. Plan. PLAN.

Do you plan when you will workout?  Research shows people who plan and commit to an exercise schedule are more likely to achieve their health and fitness goals.

In our house planning is essential.  With work, childcare, home duties, social engagements, family time and just general everyday toddler stuff (we are in the why stage!  It takes a lot of time to answer the never ending why questions!) Planning is a priority.

In the heart of our house, the kitchen, we have a massive A1 calendar which absolutely everything goes on.  As you can imagine it’s a little chaotic to read.  I get feedback from friends and family who see it that it’s slightly crazy and how do we fit it all in.  Well we plan, we negotiate and we MAKE IT HAPPEN!

One area which is really important is where we will fit in our workouts. We have standard days and times that Glen or I can go to the gym each week.  Keeping it consistent is creating a healthy habit and routine which is easier to stick to.  Plus knowing if I don’t take my opportunity while it’s programmed means I miss out on that workout as it’s highly unlikely there will be an unplanned spot at another time in the week to make it up.  This really motivates me when it’s on the calendar to get it done.

Life is chaotic and we don’t get to move as much as we would like but that will get easier as little mate gets older.   We are not perfect and illness, work and social commitments can get in the way.  However planning definitely helps us stay accountable.  Not to mention the dialogue and example it creates for Josh is creating a lifelong positive relationship with health and fitness and every opportunity he is given he loves to get involved.

How do you stay accountable?  Does planning help you stay committed?

IMG_0016