Meet Our Featured Trainers – Katie MacKenzie

katie-beginners-pilates-mat-workout

Meet Our Featured Trainer, Katie Mackenzie.

 

Build your Pilates repertoire with Physiotherapist, Katie Mackenzie. Activate the deep abdominals, glutes and postural muscles, to enhance your overall core stability. Viewers with more Pilates experience can use this class to refresh their Pilates technique. Finish off with a relaxing stretch. A workout suitable for anytime of the day: morning, noon or night. No equipment required.

 

About re-run

“Pilates, Physio and running coaching combine to assist runners of all levels to achieve pain-free running. Work to balance your body in the studio and then take to the road with a graduated and structured plan towards your goals.
Your feet are in good hands.”

See Katies Video’s here 

Contact Katie here http://www.re-run.com.au/

 

 

 

 

 

 

 

Sculpt, lengthen & tone – Pilates Workout

Sophie from the Aspire Group’s Pilates Workout video:

Sophies Aspire Pilates video predominantly focuses on strengthening and isolating the core to help create lean flat abdominals while improving posture and preventing injury. It is a full-body workout focussed on toning and sculpting our major stabilising muscles such as the core, gluteals and upper body. Sophie provides options for all levels, however, it is at an accelerated pace to get the most out of your workout, so if you have not done Pilates before make sure you are familiar with switching on your T-zone and using an imprinted spine before you start the video!

About Sophie:

Qualifications and experience:

CERT III in Fitness and Exercise to music with Lifetime training in London UK.

Studio Pilates

TRX certificate

Les Mills Body Balance Instructor.

Group Fitness Instructor/Fitness First/Good-life.

Education:

Bachelor of Business majoring in Marketing and PR – Notre Dame

Bachelor of Education majoring in Theatre studies and minor in English (2/4 years) – ECU.

The Aspire Group Studio:

The Aspire Group – we are located in 3 major locations.

City Beach – Fred Burton Way

Mosman Park – Lochee St (Camelot)

Osborne Park – Dale Alcock Homes

Find us via:

http://www.aspire-group.biz/

F: https://www.facebook.com/profile.php?id=173168362747754

I: aspiregroup

My Niche and passion:

Sophie has a passion for introducing hard core Pilates to those who enjoy working up a sweat but knowing that they are supporting and listening to their bodies at the same time. She is passionate about introducing Yoga and Pilates to athletes and males who are less familiar with the benefits of these training styles and less comfortable participating in Pilates and Yoga classes.

Here is my first Pilates Workout Video, enjoy!

Sculpt, lengthen & tone – Pilates

6 Week Boot Camp – train like a Champion!

 

This is your free step by step program to lose six kilos in six weeks! Your new you starts HERE!

To help you on the journey we have put together;

  1.  A full six week diet plan from Jo Beer at Revitalise.
  2. Download your food diary.
  3. Weekly video coaching instructions from our dietician & diabetes educator Jo Beer and boot camp coach Justine.
  4. Step by step 30 minute exercise routines, one per day and suggested active rest Yoga routines for the days when you need a break.
  5. See more at Revitalise and Babes on the run, the people who donated their time for free to make this happen.

Let’s start, week 1 exercise routine.

Week 1

Coaching video 1 is here! These are just some tips from real people that train mums and have advised allot of people what you need to do to stay in a health weight range for the long haul.

Here are the workout videos;

  1. Day 1, 6 Week Boot Camp Cardio Full Body Workout
  2. Day 2, Interval Training Workout
  3. Day 3, Total Body Workout Beginner

  4. Day 4, Pilates Essentials

  5. Day 5, Interval Training Workout Part 2
  6. Day 6, Tone up with Yoga routine
  7.  Day 7, 6 Week Boot Camp Cardio Full Body Workout

Week 2

Check-in coaching video 2 is here! Use this to stay motivated and on track! Yes it is hard, but it is supposed to be right? Now keep going!!!! Enjoy feeling better.

  1. Day 8, 6 Week Boot Camp Core Full Body Workout
  2. Day 9,6 Week Boot Camp Cardio Full Body Workout
  3. Day 10,Interval Training Workout

  4. Day 11, Pilates Essentials
  5. Day 12, Interval Training Workout Part 2
  6. Day 13, Hatha Yoga routine with Holly
  7. Day 14, 6 Week Boot Camp Cardio Full Body Workout

Week 3

Check-in coaching video 3 is here! Some more of what to expect and some tips and tricks to stay motivated and on track!

  1. Day 15, 6 Week Boot Camp Cardio Interval Full Body Workout
  2. Day 16,6 Week Boot Camp Cardio Full Body Workout
  3. Day 17,6 Week Boot Camp Core Full Body Workout
  4. Day 18, Pilates Flat Abbs
  5. Day 19, Interval Training Workout Part 2
  6. Day 20, Yoga routine with Valerie
  7. Day 21, 6 Week Boot Camp Cardio Full Body Workout

Week 4

Check-in coaching video 4 is here! OMG passed half way! I’m sooo excited! Watch the coaching video get advice about fatigue, sleeping right and new mum advice!

You can substitute in a shorter Yoga routine for active rest and we have posted several routines to do just that!

  1. Day 22, 6 Week Boot Camp Cardio Interval week 4 Full Body Workout
  2. Day 23,6 Week Boot Camp Core Full Body Workout
  3. Day 24,6 Week Boot Camp Core Full Body Workout
  4. Day 25, Pilates Essentials with Angela
  5. Day 26, 6 Week Boot Camp Cardio Full Body Workout
  6. Day 27, Full total body workout
  7. Day 28, 30 minute Yoga routine

Week 5

Check-in coaching video 5 is here!  Are you still with us? WOW what could possibly go wrong?

Don’t forget you can substitute any of our Valerie’s shorter Yoga routines for active rest and she has posted several routines for you to do!

  1. Day 29, Six Week boot camp workout, week 5 workout, with Justine
  2. Day 30, Interval Training Workout Part 2
  3. Day 31, Interval Training Workout

  4. Day 32, Pilates Essentials with Angela
  5. Day 33, 6 Week Boot Camp Cardio Full Body Workout
  6. Day 34, Full total body workout
  7. Day 35, 30 minutes of Yoga with Valerie

Week 6

Check-in guidance for  week 6 is here! 

“We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths.”; Walt Disney, ok so that’s not totally relevant but an incredible quote from an amazing entrepreneur that did some pretty amazing stuff; keep moving forward!

  1. Day 36, Six Week boot camp workout, week 6 workout, with Justine and Vanessa.
  2. Day 37, Interval Training Workout

  3. Day 38, 6 Week Boot Camp Core Full Body Workout
  4. Day 39, Pilates Essentials with Angela
  5. Day 40, Interval Training Workout Part 2
  6. Day 41, 6 Week Boot Camp Cardio Interval workout
  7. Day 42, 30 minutes of Yoga with Valerie

Substitute this  active rest Yoga routine if you don’t feel like doing a full 30 minute routine.

Don’t stop here! now you are in the swing of things keep working out using our routines!  This is a change for life not a fad, “lock in the new you”.

Additional Resources below….

There are more free recipes here from Jo.

We recommend MyFitnessPal Mobile Apps tools you need to successfully take weight off – and keep it off. And best of all, everything on the site is 100% FREE.

Check your BMI with this Body Mass Index Calculator. BMI is a ratio between weight and height. It is a mathematical formula that correlates with body fat, used to tell if you are at an unhealthy weight (given a certain height). BMI value is more useful for predicting health risks than the weight alone (for ages 18 and over).

Calories burned??

Use a calorie calculator like this one or google another one. You will need to know stuff like your height, weight, age type of exercise, the length of time you did it. We would have included a calorie burn estimate for every video but as you can see there are a number of variable that would make our estimates inaccurate.

Tip: you may want to try using this portion plate from the Revitalise website.

Best of all it’s free so you can’t afford not to do this starting right now!

Pilates strengthens the mind-body connection while burning calories

Pilates is one of those workouts that necessarily doesn’t end when class does. The lessons and effects of pilates carry over into everyday life. Pilates teaches you how to control your body, mind and soul at the same time strengthening the mind-body connection. It conditions your muscles in a balanced way and increases your self-awareness by drawing your focus inward benefiting your emotional health. Stretching and strengthening of muscles will amplify your blood circulation and help ease any tension guiding you to feeling rejuvenated and calm after class. Although many people may do pilates for the mental health benefits it’s also an activity that burns calories even if it feels effortless at times.

A report published by the American College of Sports Medicine outlines pilates research conducted by Michele Olson, Ph.D. Olson and her team. They measured the calories burned during beginner, intermediate, and advanced Pilates mat workouts. The research team monitored heart rate, metabolic rate and rate of perceived exertion while the participants performed exercises in a random order. The research team found that a 30-minute session at an intermediate level burned 180 calories, and continuing the workout burned an additional 90 calories each 15 minutes.

More interesting results showed that beginner Pilates exercises burned energy comparable to active stretching, or to other low-moderate intensity exercises. The intermediate workout proved to be of a moderate intensity level, similar to speed walking at a rate of 4 to 4.5 mph. The advanced workout was found to be of high-moderate intensity, similar to taking a step aerobics class.

Pilates is one of those workouts where you can get a lot of bang for your buck so to speak. You are able to walk away from a pilates workout confidently knowing that not only have you burned calories but you will also be more focused, more productive and more at ease… and who doesn’t want that?

 Pilates fitness female instructor

What our fans say about eFit30

FattyGoMoo

6 hours ago

These videos are by far the best ones on YouTube! Exactly the level I need and still challenging. Please keep them coming!

Sanaz Taghizadeh

commented on a video on YouTube.

Shared publicly  –  16:20

I LOVE these workouts, and let me tell you why: they are not only therapeutic, but they are not dreadful. I look forward to them at the end of each day, and I sincerely enjoy how it both tones me and gives me peace of mind. Most workouts, at the mere thought of them, are just dreadful. She does a great job at making all her pilates workouts very doable for each and every person, taking into consideration than not everyone is an expert!! Most workouts I find on Youtube are so intense I can barely handle them! Also, I struggle with scoliosis, and since doing these pilates videos with eFit30, I no longer have any back pain! It’s really just a miracle. Every physical task in my life has been facilitated, and I am so, so grateful. THANK YOU!

Margo Bekkering

commented on a video on YouTube.

Shared publicly  –  16:29

Wow!  My first taste of Pilates ever, and I am bowled over.  Thank you so much, what an amazing class 🙂

TheAnettesan

4 months ago

Angela I love you! I been following your and Renees classes for the past months, doing the workout at home, and I’m seeing results already! It is so easy to follow and your instructions are clear and consise! I feel these are the best pilates classes I’ve taken, even better than the ones I’ve done in groups at the gym! Thankyou

Lena Kravchenko

2 months ago

Thank you so much for your pilates workout! After 2nd pregnancy I felt so bad for some good excercises (during day sllep of my baby) and found it with you. It’s just what mommies need! Angela is very encouraging =)

Nicola Todhunter

2 months ago

I love these videos so, so much – my mum used to do yoga and pilates from DVDs in the living room and whenever I tried them I hated it, I thought I’d never be converted. But I found the beginners pilates video because I wanted to improve my core strength to help improve my horse-riding, and…WOW! Angela is the BEST, not only is she really encouraging, the instruction she gives is really spot-on. I always worried about doing yoga/pilates at home as form is so important, but I definitely don’t feel confused or like I’m doing it wrong with these vids. Slowly working my way up, found some of the moves in this very difficult but it’s only my first go! (And I missed Nina!) Thank you so much for providing these for free, better than any DVD I’ve seen.

Amanda Kristina Acobes

13 hours ago

you are so gifted! you were easy to follow and it definitely made me sweat as well. thank you for your awesomeness.

Reply

 

 

 

What is the best exercise for weight loss – Cardio or Weights?

BRIAN50_emailbanner

Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian

As a Fitness Coach for over a decade one of the most common reasons people turn up at my gym to train with me is to lose weight. With obesity becoming an ever increasingly and common problem, you want to

be sure your exercise is meeting your objective. Exercise for weight loss is an area in which I specialise in and it’s also an area where there’s much confusion.

It leads me to a question I get asked often:

What is the best exercise for weight loss, Cardio or Weights?

Before I answer the question let me give you an understanding of each type of exercise.

Cardio: often known as Aerobic Exercise it is defined as any exercise that increases the need for oxygen. In other words, any activity that makes you puff. Some of the more common examples are walking, jogging, swimming even dancing.

Weights:  often known as Strength Training, it is a type of physical movement where resistance is used with muscle contraction to induce an increase in strength and size of skeletal muscles. Examples of this are body building, weight lifting, gymnastics and even shot put and javelin throwing.

The answer to the question often surprises, but Weights will indeed contribute to more weight loss than Cardio.

Generally speaking any activity that elevates your heart rate and increases your demand for oxygen is Cardio.  Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss — at least for a while. But your body will adapt to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on.

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat.

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day. You can lose weight whilst you’re asleep even.

When a new client turns up to me and wants to lose weight I give them a prescription of Weights and Cardio, with an emphasis on the Weights and I recommend you do the same.

Warm regards, 

Brian Killian

Top 5 Ways To Boost Your Metabolic Rate

Want to boost your metabolic rate so that you can see faster fat loss success? If so, you need to start doing a few key things throughout the day that will help you burn more calories 24/7.

Those who do have a faster metabolic rate will see an enhanced level of fat loss results because of the fact it’s that much easier for them to create the calorie deficit they’re going for.

Let’s look at some of the best methods to boost your calorie burn out there.

Sip Green Tea

First, consider drinking at least two cups of green tea daily. Green tea contains certain compounds that will help to stimulate your metabolic rate and get you burning up body fat at a faster pace.

The slight caffeine content of green tea as well will help to boost your metabolism up even higher yet and help to energize your body.

Get More Sleep

Next, also consider getting more sleep. Those who are deprived of sleep tend to feel sluggish and tired all day long and also have a slower metabolism as well.

Furthermore, lack of sleep can also cause food cravings to set in, so yet another reason you should be getting enough.

Use Cayenne Pepper

Cayenne pepper is a fast and easy way to boost your metabolism as this spice will increase the amount of energy you burn off a heat in the hours following consumption.

If you prefer not to use cayenne pepper, adding chili peppers would work equally well.

Interval Train

Interval training is a must-do as part of your workout program if you want to see good results. After an intense interval training session, your body will burn up to a few hundred more calories over the course of the next 24 hours.

This significantly helps enhance your overall fat loss results.

Build Muscle

Finally, don’t overlook the power of adding lean muscle mass to your frame. The more lean muscle mass you have, the more calories you’ll burn at rest, so the easier fat loss will be.

Focus on strength training workouts or pilates classes to help make this happen.

So there you have the main ways to boost your metabolic rate so that you can go on to see the fat loss results you desire.

Do these and you won’t be disappointed.

Start here with this Pilates routine.

5 Handy Tips to Have a Fit Vacation

Hi, my name is Jacquilyn, I am the food-loving fitness enthusiast behind Jacquilyn in the Kitchen. Chances are at any given point in the day, I am either eating, thinking about eating or reading a cookbook. And you can imagine that so much time dedicated to food must be balanced by exercise. When I discovered eFit 30 I was so happy to have found a great resource for workout videos that kept me engaged. I particularly love the Pilates video series and have been an avid follower ever since.

I am currently living in Tuscany as a culinary assistant for a bed and breakfast that does cooking classes (i.e. my dream job). When I was planning my trip, I wanted to be smart about maintaining balance and still actively trying to be healthy. I created a workout schedule for myself that includes the eFit 30 workouts because they are so valuable and accessible. I am three weeks into my trip and I have learned a lot so far about being fit on vacation.

Lessons learned:

1.Plan ahead: it is way TOO easy to slip into vacation mode and mentality of “I will get to that later”. Well my friends, if you are on an extended stay like myself (6 weeks), that mentality can wreak havoc on your body and everything you work so hard for. So, plan ahead and know that your trip will include indulgences, but make sure you have plenty of opportunity to move around as well.

2.Compromise: when travelling with others, I have realized I can’t be so selfish and get my way all the time. I might have an idea in my head of the perfect workout for me, but if someone wants to workout with me, then I should be happy for the company and happy that I am still getting exercise.

3.Don’t make excuses: I don’t have the luxury of familiarity or creating my own schedule, but I CAN work with anything I am given and make time for my workouts whether it is early morning or late evening.

4.Be adaptable: I am trying to be creative with my workouts and use my surroundings. I wasn’t able to bring any equipment with me and I am not getting a gym membership, so I am using workout videos without equipment and the great outdoors to inspire me!

5.Enjoy your vacation: vacation absolutely should feel different from your every day life. You might get it once a year if you are lucky, so ENJOY it.

Jacquilyn in the Kitchen

 Jacquilyn in the Kitchen

 

How to Maintain a Fitness Routine During a Move (or Another Disruption like Travel!)

We are in the process of moving from one country to another country via our home country with two children under the age of eight in a multiple months long process. And if anything can disrupt your regular exercize routine, it’s a move with small children!

The process of moving, beginning with the anticipation of the move, all the way to finally feeling settled down in a new home can take months, if not years. The process of moving by definition breaks down all our routines. But with the proper tools and a reliable Internet connection, the move, or other disruptive behavior, like travel, will not be able to mess with your workout routine, or waistline, whether you have children or no children!

For us the move actually began several months before we actually left the country, when I realized I would not have access to my yoga and pilates video cassettes (Yes, I still use a VHS machine!) during the move. We were about to go on vacation to Dubai where we would be renting an apartment without access to a gym and where running outside in shorts for a woman is not recommended and where it’s pretty much too hot to run outside anyway. This posed two problems: How would I workout, and How would I keep from going crazy without a gym?

Here’s the answer: You don’t need the gym! A gym membership is great if you have one nearby and if  you can get there regularly. It also helps to have a fat wallet. But in times of transition, your best friend is your lap top, ipad or mobile device, your Yoga mat, and YouTube! Equipped with these and a good Internet connection, even a mostly unorganized person will be able to access innumerable exercize videos of all lengths, types and sports genres. This is how I found efit30!

tthoriz

Being on vacation, I had time to go through my email inbox and watched a brief ballet stance tutorial on YouTube that a friend had sent me. I was sitting on my yoga mat, which I had brought so that I could at least do sit ups and stretches on the floor of the rented apartment. After the YouTube tutorial ended, several other “related” videos popped up on my screen, and I realized I had found the solution. I immediately typed “pilates” and a whole list of choices appeared, including efit30’s pilates trainer Angela and her Pilates Essentials and Ab Attack videos. Wow! I had finally come out of the Video Cassette Age and into the YouTube Age, skipping the DVD Age entirely, not unlike a developing country going from no telephones directly to mobile phones, skipping land lines entirely!

Once I got the hang of it, I found all sorts of videos of various durations targeting various body parts. Efit30 alone is rich with Total Body Workouts, Yoga, Pilates, and Abs Supersets. I also developed a kind of relationship with certain trainers, there are ones I really like and therefore try all their videos.

There are other reliable sites as well, but beware of the duds: look for poor ratings (either a thumbs down, or not many “likes”), number of times viewed, and the ones with the three B’s: Big booties, Boobs, and Bikinis. Those are targeting a specialty audience, shall we say. You can get a sense of whether certain exercize video providers are dependable if they have multiple video offerings in your YouTube search list, they have their own stand alone websites, and they have a presence across social media platforms.

So far in our move, we have reached our destination country but not yet our destination city. I have found that trying to work out with jet lag is basically like forcing yourself to wake up in the middle of the night and exercize. So don’t be too hard on  yourself, especially on your departure day, home or away. I have also found that if the Internet is spotty, I can still do some exercizes on my own, hearing those trainers’ voices in my head, but my own motivation peters out after about 15 minutes, particularly if I know I have to get to work packing our five suitcases!

Discovering the YouTube workout is a victory in many ways, as you can choose the time of day, duration, and intensity of your workout, right from your easy chair at home or anywhere you go! The trick is to get out of that easy chair when the video starts and follow along, as if you were really in a gym, with that trainer breathing down your neck ,watching your every move.

Once you have got the hang of this kind of exersize routine, you can take it with you anywhere. With a little discipline and your yoga mat, you can now move, travel or go on vacation and keep up with your workouts!

Tania Teschke is a freelance writer and photographer in transit. She was interrupted many, many times while trying to write this during the big move. Follow her travel, lifestyle and photography blog at http://momvoyage.blogspot.com/

 

 

 

Top 5 Ways To Boost Your Metabolic Rate

Want to boost your metabolic rate so that you can see faster fat loss success? If so, you need to start doing a few key things throughout the day that will help you burn more calories 24/7.

Those who do have a faster metabolic rate will see an enhanced level of fat loss results because of the fact it’s that much easier for them to create the calorie deficit they’re going for.

Let’s look at some of the best methods to boost your calorie burn out there.

Sip Green Tea

First, consider drinking at least two cups of green tea daily. Green tea contains certain compounds that will help to stimulate your metabolic rate and get you burning up body fat at a faster pace.

The slight caffeine content of green tea as well will help to boost your metabolism up even higher yet and help to energize your body.

Get More Sleep

Next, also consider getting more sleep. Those who are deprived of sleep tend to feel sluggish and tired all day long and also have a slower metabolism as well.

Furthermore, lack of sleep can also cause food cravings to set in, so yet another reason you should be getting enough.

Use Cayenne Pepper

Cayenne pepper is a fast and easy way to boost your metabolism as this spice will increase the amount of energy you burn off a heat in the hours following consumption.

If you prefer not to use cayenne pepper, adding chili peppers would work equally well.

Interval Train

Interval training is a must-do as part of your workout program if you want to see good results. After an intense interval training session, your body will burn up to a few hundred more calories over the course of the next 24 hours.

This significantly helps enhance your overall fat loss results.

Build Muscle

Finally, don’t overlook the power of adding lean muscle mass to your frame. The more lean muscle mass you have, the more calories you’ll burn at rest, so the easier fat loss will be.

Focus on strength training workouts or pilates classes to help make this happen.

So there you have the main ways to boost your metabolic rate so that you can go on to see the fat loss results you desire.

Do these exercises and you won’t be disappointed.