Swimming Exercise and Mediation

Swimming in tropical colors.

Swimming too boring?

Are you not good at swimming?

Cant’ get started with meditation but want too?

Try this!

Reset your mind and body during a busy week.

Hi, I’m John Dawson Channel creator for eFit30.

I don’t usually appear in eFit30 videos; I’m, the behind the scenes guy but I wanted to share with you a different kind of exercise that I discovered by accident. I have had some injuries in my life that have led me to explore many different types of activities many of which I have shared with you here on eFit30.

Swimming is often not considered by many to be an option for exercise as it is not very mentally stimulating and yet can be quickly tiring. However, there is a way to change all that and turn this is a combination of cardio and mindful meditation, that is second to none.

So here is the step by step instruction on how to do this. I won’t be doing this on video in the swimming pool for you, but I will describe this to you so you can do it.

To meditate you need to pay attention to breath as opposed to breathing. You need to be able to focus on breathing in and out. You could also use focus or a type of body scanning meditation.

To better help with this exercise I suggest that you use a snorkel, flippers, googles and a nose clip. These tools will change the way you swim so that it is more effortless and enables you to be centred and focused only on your breath. When you are swimming, then you will be able to leave your head in the water seeing only the bottom of the pool. The best type of pool is about 50 meters long with lanes, so you don’t bump your head during the practice.

Start by sitting on the edge of the pool and clearing your mind of thoughts of work or outside matters. You may want to take a note of the time if you wish to punctuate your swim with a walking exercise after about 10 minutes.

Make sure all your equipment is adjusted so you are totally comfortable so won’t be distracted by discomfort or equipment malfunction, however, if this does happen don’t let that stress you simply see it as an opportunity to reset your practice.

On your first lap, I suggest you use breast stroke. Don’t swim quickly but rather focus on your arms reaching full and comfortably through the water. Notice the bubbles as you push forward and each time bring your hands back to a prayer pose then stretch. Some way down the first lap you may want to turn your attention to your legs making sure that you clench your but and for a small arch in your back as you gently approach the wall.

Once you reach the wall, you may want to stand and turn rather than tumble turn as your snorkel will fill with water. If there is a need to reset your equipment, this is a good time to do it before you turn back. On this next lap try over arm now as you have begun to warm your body. Once again on this lap, you can scan down your body to pay attention to your stroke, feeling that your arms and legs move freely and calmly though the water. The purpose of this is to get a smooth, comfortable stroke established which you will use throughout the rest of your practice.

Pay attention to your arms, your stroke, move your thumbs pas your thighs, watch your hands travel through the water and find a rhythm and stroke that suits you.

At the next turn switch back to breast stroke so that now you are blending short bursts of High-Intensity training into your practice. This although seeming effortless will produce results later and is almost exercise by stealth.

In this lap focus on your breath having established a rhythm on your first lap. If you are not happy with your stoke, it is ok to use as much time as necessary to feel comfortable with your routine. When focusing on your breath, you will notice that it is easy to do as this is a great part of what you are doing. Try to regulate your effort so that you are not out of breath but rather taking deep and purposeful breaths. If you find that you are out of breath, you may need to take the time to reset your body and start again.

Now that you have set the scene it is a good opportunity to remember the context of the reflective part of your practice and that is non-judging, patience, beginner’s mind, trust, non-striving, acceptance, and letting go.

As you are swimming up and down the pool, you continue to switch strokes each time. Focus on a “being” mode make time for yourself, slow down and nurture calmness and self-acceptance in yourself. This is a good opportunity to stop all your doing, learning how to make this time for yourself, slow down your mind and nurture calmness and self-acceptance in yourself using the serenity to focus and centre, learning to observe what your mind is up to from moment to moment, watch your thoughts let go of them without getting so caught up and driven by them.

If you are feeling fatigued, you can split your routine in two with a walk. Starting from either end of the pool leave all you swimming equipment behind and walk towards the other end of the pool if the pool is the same depth at either end this is best otherwise you may need to begin at the shallow end and turn back when it gets too deep.

Walk slowly and using the techniques above consider how you move. Carefully use your whole foot to grip the bottom of the pool and stride forward thinking about your form with each step. Once you are comfortable with your pace and are feeling that you are fully using all the muscles in your legs, you may want to move your arms to create resistance in the water. Using opposite arm to leg sweep your extended arm forward with your hand cupped as if you mean to push as much water as you can away from you as you strive forward. After several steps, you may see a small wave form behind you and maybe even see the wash fall over the side of the pool and into the overflow. Once you have established your routine, relax into your meditative state and let the water calm your thoughts. Watch the light reflect though the ripples in front of you.

Once you have completed a forward lap you can turn a walk backwards, this time cupping your hands back and pushing the wave out behind you. If you feel the strain in any of your joints from this, don’t continue this exercise and move onto the next part.

Next crab walk sideways using only one leg to push you, keep that leg as straight as possible and use your hips to push out, if you have done Pilates clams you may feel this working some of those muscles. Again to add extra resistance use both arms at the same time to push a wave of water to one side as you extend your leg.

After you have completed one lap on each side you may wish to do the wind-down, swim using the same techniques as above except this you may feel different to the first time you as you be more relaxed and know what to expect.

Your routine should take about 25 minutes. In the end, I suggest these stretches finish your routine.

Calf Stretch. With both hands on the pool, wall stretch out your legs behind you. Legs should be hip width apart, feet pointing forwards towards the wall. Lean in towards the wall with your arms outstretched then begin to lower your heels towards to ground. If you require more stretch, you can start to bend your arms slightly, keeping your feet on the ground.

Next a Thigh or Quadriceps Stretch. This stretch helps loosen up the knee joint. Stand near the pool wall for support and steady yourself with the right hand. Lift the right foot behind your back and grab it with the left hand. Stand straight with the thighs vertical and gently push the foot further towards the lower back towards the buttocks. Then when you are ready to swap sides.

You can use this exercise with other Pilates or Yoga videos from our channel each week as a holistic approach to your fitness.

If you would like to explore mediation more thoroughly, I highly recommend reading, “Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness” by Jon Kabat-Zinn

 

 

 

 

 

 

What Does the Rowing Machine Target? 5 Essentials You Need to Know

Notorious for burning up to 50% more calories than the treadmill, rowing machines offer more than just an upper body workout. Effectively targeting all the muscle groups in your back, shoulders, arms and legs, these training machines have become a popular option for building strength and shredding kilos.

The rowing machine is designed to offer a non-impact full body workout, so it’s become an ideal mechanism for fitness enthusiasts with joint and lower back problems. Boosting cadio fitness, muscular strength and endurance and working to tone your muscles, rowing machines can also work in reducing stress levels and building stamina. But like with any fitness machine it’s absolutely essential to use it properly and avoid the common mistakes. Here’s what you need to know about your rowing machine workout.

sport, fitness, lifestyle, technology and people concept - woman with trainer working out on exercise bike in gym

sport, fitness, lifestyle, technology and people concept – woman with trainer working out on exercise bike in gym

1. Building Core Strength and Stamina

When rowing machines are used properly, they are a fantastic training tool for building core strength and stamina. For people that struggle to get-up-and-go, using a rowing machine (also known as a cross trainer) 20 minutes a day can boost endurance. Whilst the workouts may feel exhausting at first, the long term benefits of giving you more energy, building stamina and you metabolism are huge.

Because the rowing machine works all your major muscle groups it helps to define your abs and build muscles around the area. Your core strength is one of these targeted groups of muscles and through the low-impact, high intensity workouts offered by the cross trainer it’s possible to get maximum results.

Tip: If you’re looking to build core strength and stamina through a rowing machine, opt for a higher intensity exercise so it isn’t just the cardio you’re working on.  The impact on your abs and core is based on the strength of your rowing so the harder the workout, the better it will work for this area.

2. Toning Arms and Legs

Rowing machines are ideal for both an upper body and lower body workout. Because the machine forces you to ‘row’ the arms are used extensively and muscles in this area will begin to tone (particularly the biceps and forearms).  As you pull, your back muscles help to complete the rowing technique with your shoulder blades retracting together.

The rowing stroke should behind with the legs – the most powerful part of the body, with your back kept straight throughout. As the machine starts to utilise every major muscle group, your arms, back and legs muscles will activate and tone over time.

Tip: If you want to increase the rate of which you build and tone muscle, adjust the rowing machine to create a tighter resistance. With the right workouts and technique, this can help to tone your arms and legs quicker.

3. Strengthening Back Muscles

The benefits of a stronger back and shoulders are great for improving posture and eliminating back pain. Because rowing machines work the back and shoulder muscles, it doesn’t take long for this area to strengthen and better support the rest of your body.

The trapezius in the lower and upper back as well as the rhomboids in your shoulder will receive a great workout. Whilst the cross trainer workout starts with driving through the legs and engaging your quads, your upper body and back muscles are involved at the end of the extension.

Tip: People often make the mistake of driving hard with the legs and keeping the shoulders in front of the hips so that that when the slide stops the rest of the body swings through. This can be hard on the lower back so aim for everything to end at the same time in a fluid motion for best results.

4. Know What Settings to Work

The damper setting (like the gears of a bicycle) should be set for 3-5 for the best workout. Many people make the mistake of setting it to 10, especially athletes, because the higher number gives the impression the workout will be more challenging. Really the challenge lies in the ability to accelerate the flywheel at a lower damper setting as the higher setting will mimic a slow heavy rowboat instead. This will only exhaust your muscles before you’ve had a shot at a proper cardio workout. Keeping it set for 3-5 will give the feeling similar to being on water, like a rowing machine is intended for.

The resistance setting will determine how much energy you use on each stroke. This dial is on the machine’s flywheel and should be high enough to maintain a fast, smooth rowing motion. Setting it too low will give a workout that doesn’t tone or strengthen, whilst setting it too high can result in muscle fatigue and injury.

5. Avoid the Biggest Cross Trainer Mistakes

  • Don’t row with only your arms: Use the power of your legs for each stroke and keep your feet strapped in. Pull through with your back, shoulders and arms for a full body workout.
  • Don’t hunch your back during strokes: Keep your back straight and sit tall with a straight posture to avoid damage. Keep your core engaged to help with the potions and put your spine in neutral.
  • Don’t ignore the stroke rate: Stroke rates build a better workout and determine how hard you’re pulling. To focus on the power of spinning the flywheel, think of a rowing ratio of 1 beat for every 2 beats you travel up the slide. For example: A good target stroke, measured in strokes per minute) will range between 24-30.
  • Don’t ignore the foot strap: It should be fastened so your feet feel very secure. This can make a massive difference when it comes to pushing your legs for power.

Author Bio

This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment and cross trainers in Perth. You can catch Jayde on Google+ to discuss this piece.

Optimal Workout Equipment Settings for Your Fitness Goals

Young fit woman rowing indoor on a rowing machine

With the range of equipment on the market these days it’s important you’re not just choosing the right workout piece, but engaging in the right settings to achieve your goals too. Whether you want to push for weight loss with summer around the corner or need to build muscle tone and strength, sometimes the ‘right’ equipment can be very wrong for you when you’re not using it properly.

Regardless of it you love training at the gym or you’ve purchased a few key workout pieces to set up in your home gym, finding the optimal settings can help kick those fitness goals more effectively. Get more out of what you’re using with these tips:

1. Exercise Bikes

Getting fit for summer on an exercise bike is a popular option because of the level of comfort it provides. Great for those that prefer to sit down whilst exercising, this piece will help to burn calories and boost cardio exercise. For those that want an extra level of support on the exercise bike, recumbent bikes are designed to have a reclined body seat and pedals in front of the bike instead of under the body like a regular bike. This offers the use more comfort and a better leg workout.

To get the most out of your workout, you’ll want the speed level to sit between 80-100 RPM. It’s crucial you don’t pedal at the same speed for the full workout though – especially if you’re wanting to burn calories. Instead, mix it up by riding at lower speed (50-70 RPM) and then crank to 120-140 RPM. The lower speeds will help to build leg muscle, whilst the switch to more intense speeds will assist in shredding weight and boost endurance.

You’ll also want to consider the resistance and heart rate monitor settings. By alternating between low and medium resistance settings, fat-burning will happen quicker. For the most effective workout, keep your heart rate between 50-85%.

2. Treadmills

If you’re looking to build muscles in your calves, quads and glutes your treadmill should be set to 9% incline. This is the ideal setting for marathon training, boosting endurance and slashing kilos too and will give you that burning sensation in your legs after a workout. If you’re just looking to boost those running skills though, a simple 1.5% incline will mimic outdoor running. For extreme marathon or steep hike training change the incline closer to 15%.

Both the speed and incline of the treadmill should never be too high where you find yourself walking, sprinting or running without moving your hands. Like with the exercise bike, you want to switch your speed and incline settings to mix the workout up. This will save your body getting too comfortable in a certain setting – as soon as you’re ‘comfortable’ your body is burning less calories! To build endurance, use high-intensity workouts and switch between a 4-5% to a 0% incline during various running intervals. Walkers and slow joggers will only need to a speed of 10-12km/h whilst serious joggers and runners should go for 16-20km/h.

3. Elliptical Machines

A steady 20 minute workout on an elliptical machine can shred that extra weight and get your heart rate up, boosting endurance and strength training.  But to get the full effect, the right settings are important. As far as cardio equipment goes elliptical machines, also known as cross trainers, are the powerhouse of cardio equipment; having the potential to burn 270-400 calories in less than 30 minutes.

Interval workouts are the best on these machines to boost metabolism and burn more calories. Because it gets your whole body moving, it’s ideal for strength training too. To boost strength and improve weight loss, the resistance of the machine needs to be increased – the more you turn that dial up, the more strength you’ll be building.

For a medium workout on the cross trainer, aim for a RPM of 90. Keep increasing the resistance and incline though to ensure your heart rate is high. For a full-intensity hard work out to get everything burning (including calories!) you can still go for a 90 RPM but aim for a maximum heart rate between 90-100%, as opposed to a medium work out of 85-90%. Resistance is key to achieving fitness goals on a cross trainer; once this level is bumped up, your arms and legs have to work harder to keep the machine moving. This offers a full body workout to build endurance and strength. For a more intense interval, adjust the incline to a higher level too.

4. Rowing Machine

These machines have a reputation for offering a low-impact workout that increases stamina, builds on muscle strength and drops those calories. The biggest problem with this machine is users tend to forget the damper setting – a crucial lever on the side of the rower’s wheel that can give you a solid cardio workout.

Before using this setting, make sure your rowing form is in top notch. Like gears on a bicycle, the damper setting will offer a heavier feel on the body the higher the gear. Start it on between 3-5 which will mimic the feeling of rowing in the water, and build it up to power your legs and upper body. You should feel it working your legs, butt, arms and back muscles.
Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Budget vs. “Blow Out” Home Gyms – 5 Essential Tips to Consider

You don’t need to take out a gym membership to fully develop your body and kick those fitness goals. In fact, home gyms have boomed in popularity over the years as gym enthusiasts choose the comfort of their home over the busyness of the actual gym. Offering a sense of freedom in the hectic lifestyle we live, setting up your own home gym can be the perfect motivation to train regardless of what your wallet or the weather throws at you.

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But how can you create the most effective home gym on a budget? Gym equipment isn’t cheap and whilst those big ticket items will be seen as an investment when you start looking and feeling fantastic, you need to completely blow out your savings to make it happen. Home gyms can build great results and it can be just as safe and as effective as being at the public gym. Here’s a few essential tips to help you stay within budget:

1. Go for Quality over Quantity

Building a gym at home doesn’t mean purchasing every single piece of equipment you ‘need’. Opt for quality items that can tick multiple fitness goals rather jamming your space with bits and pieces. Home gyms are usually scarce on space so be smart about your choices.

Dumbbells are an at-home-gym classic because of the amount of exercises you can do with them, they justify the purchase almost straight away. Opt for pro-styled dumbbells like the RDCH 1-80 kg with recycled rubber coating as these last longer and much more comfortable to use, not to mention eliminate the toxic smells new rubber can give off. These can be stored on a special dumbbell rack and uses rubber coated plates and chrome end to make up the weight ensuring the dumbbell diameter stays the same and are idea for bicep curls and other weight exercises. Other quality essentials can include a medicine ball (ideal for core strength movements), a barbell with different weight plates (a staple for almost every gym) and an adjustable bench that can decline, incline and lay flat.

2. Defining Your Fitness Goals

Understanding exactly what you want to work out will make your gym decisions easier. Define your personal fitness goals and make sure you’re investing in things that help you get there quickly and as comfortably as possible. Are you wanting to focus on strength training or shred some weight through cardio fitness? If you are wanting to lose weight, don’t make the mistake of thinking it’s all about cardio. Whilst you want to get your heartbeat up and burning calories, cardio exercises alone aren’t enough before after a few weeks your body adjusts and stops losing weight. Incorporating a combination of cardio and resistance training however, is a better place to start.

Most home gym aren’t complete without a barbell and some weight plates to go with it. Weights are ideal for any home gym because they offer a balanced combo of cardio and resistance training. Through the right weights, you have the stabilisation and coordination aspect to your workout and allows you to use different weights depending on your fitness goals. Make sure you look for a sturdy barbell that isn’t cheap looking and flimsy. Pay attention to the diameter of the bar, too.

3. The Bare Essentials vs. a Fully-Fitted Home Gym

There’s a few at home gym staples that are compact and easy enough to tick off some fitness goals, without taking up too much space. Medicine balls are an essential purchase before they offer a variety of exercises to build core strength movements. You can focus on abdominal exercises, throw or catch the ball to assist with different muscle groups. Opt for one that is soft and if you’re unsure about the weight, go for lighter to emphasise speed and power in your workout.

Stability balls are as important as dumbbells to your home gym and will help to build balance and strength. You can do hamstring curls, abdominal crunches, squats, body bridges and so much more. They are cost-effective, easy to store and offer a good variety of workouts to suit every fitness level. Other at home gym essentials can include resistance bands, which are extremely versatile and can be strapped to the door, table or workout bench, and a jump rope for cardio workouts. Look for a rope that’s lightweight for speed and timing or a weighted rope for strength.

4. Big Ticket Items

Big ticket gym items can get expensive really quickly if you let them, so opt for 1-3 pieces max. If cardio is important, invest in a treadmill, bike or elliptical training depending on your fitness needs. If you love running but not during the winter months by all means get a treadmill – but be realistic about what big ticket items are absolutely necessary to your home gym. If weight training is a priority

If you want something that will offer a fully body workout, not just your arms or legs, a rowing machine can be a wise investment. It’s time efficient for busy lifestyles only requiring a 20min workout and you’re done. Functional trainers  or complete home gyms (max 2 and max 5 are good recommendations) on the other hand can integrate heaps of different workouts into the one piece of equipment giving you more bang for your buck and depending on your needs, you’ll probably find you only need to invest in the one big ticket item with it. Complete home gyms offer the benefits of safe training by yourself at home with settings for muscle fatigue and muscle building.

5. Get Buff, Not Broke

Getting fit at home doesn’t need to come with a hefty price tag. It’s all about being smart with your purchases and looking for pieces that can offer multiple uses. Start small and work your way up and don’t invest in the big ticket items until you fully understand your fitness needs.

Lack of time, hectic work hours, distance from gym and ability can make gym memberships a huge waste of money for some people. By turning your own personal space into an at-home gym, you can be one step closer to feeling and looking great in the comfort of your home. Home gyms are a much better investment in your long term health and fitness. On average, a gym membership is around $750 per annum per person, with a family gym membership costing about $2,250 per annum. Statistics from health club memberships indicate the dropout rate is around 90%, which proves investing in your own gym equipment is the way to go for most. You don’t need all the bells and whistles to reach your fitness goals. With the right workout, consistency and your goals set and measured, you can do it all on a budget.

Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth including all the at-home gym essentials. You can catch Jayde on Google+ to discuss this piece.

Before you pop that weight loss pill….. read this….

Nutrition & Lifestyle Coach Sarah Hopkins

Nutrition & Lifestyle Coach Sarah Hopkins

Nutrition has to be one of the most complex subjects on the planet. While I believe a healthy eating plan is relatively simple, there is such a huge amount of noise in the public domain that can lead us to constantly question what the right approach actually is.

So many ‘experts’ telling you to eat less of this, more of that and pop a pill for just about any condition or reason you can imagine.

While there is a lot of great information out there, the vast amount of information means many of us are overwhelmed at knowing which direction to turn. Further, the ‘one size fits all’ approach to nutrition no doubt stems from good intentions, however creates polarization between the nutritional camps. I find many are not willing to budge on their philosophies or accept that perhaps, just maybe, each individual is ‘different’.

For people who have been struggling to find an approach that works for them, the services of a wellness mentor may be a prudent investment. Perth based Sarah Hopkins is a Holistic Health Coach dedicated to mentoring clients in their journey to adopt a simple, holistic and sustainable diet and exercise regime.

Sarah makes it her mission to simplify the health and wellness journey for her clients as much as possible. Clients come to Sarah with a range of health issues from weight loss to digestive issues and insomnia (and countless others). Sarah spends time tailoring her programs to ensure any individual health issues, personality traits and lifestyle factors are addressed.  

Sarah was kind enough to give us some insightful answers into all things wellness….

Tell me how you help your clients as a holistic health coach

As a health coach, people come to see me to help them achieve their specific health goal.  It could be related to weight loss, fitness or a particular health issue that is compromising the quality of their life. Most clients come to me with a sense that something is not quite right but do not know where to start. They have a wealth of information at their fingertips but don’t know who to believe and what the right path for them is. As a holistic health coach it is my role to empower them to take action on their health as well as support them through the changes that will be most powerful for their specific needs.

What do you believe are the most prevalent health problems in an affluent Western lifestyle today?  

Obviously the quality of our food has diminished significantly and every client I see has some digestive distress. This has a significant impact on our health and is a major contributor to most of the modern diseases in my opinion.

The other thing that I think is absolutely catastrophic for our wellbeing is our exposure to light. Thanks to modern technology, we are now exposed to way more light per 24 hour period. Light from electronic devices suppress essential hormone processes and also contribute to many of the most common health conditions.

What sort of conditions and health problems do you deal with on a regular basis?

Weight loss is probably the primary driver for many clients who come to see me however often there is a health condition underlying the weight gain that, once resolved, makes shedding kilos much easier. I see a lot of people with digestive issues and adrenal exhaustion and I believe these are related. Similarly, I see many people with autoimmune conditions which have a strong connection back to healthy gut function.

There is a lot of dietary advice, diet pushers, confusion and general ‘noise’ out there which makes it very confusing for people wishing to improve their health.  Do you believe there is a simple formula for our readers to follow?  How can they change their health (through diet and nutrition) while avoiding the latest fad diet?

I honestly believe that health, vitality and wellness is achievable for everybody and that it is much simpler than most people believe. Eating real food, drinking clean water and ensuring you sleep well are the basics for long term health.

What training have you undertaken to get where you are today?

I studied through the C.H.E.K Institute and was fortunate enough to study under the founder Paul Chek for my more advanced certifications. As certified advanced C.H.E.K trained professionals, we must be able to exhibit both a theoretical and practical understanding of how to apply the sophisticated assessment, program design and coaching systems that Paul Chek himself uses. We are taught to identify and address the root causes holding people back from maximum vitality and effectiveness, whether this involves the musculoskeletal, hormonal, organ, digestive or any other system of the body. I am also a Master Trainer (Cert 111 & 1V) as well as Reiki Level 1.

What sort of exercise do you do and/or recommend?

I like to take a balanced approach to exercise (after many years of punishing “cardio”). I like functional strength training and think that this is important for musculoskeletal and metabolic health as we age. I love walking and also incorporate some high intensity interval training in every week. What I recommend to clients really depends on their individual needs but I believe that everybody needs to move their body on a daily basis.

People are always on the run and busy.  How do we eat healthy when there is no time to cook?

I don’t really buy the whole “there is no time to cook” statement.  We all have the same amount of time in the day, it is just a matter of what we prioritise into that day. Our health determines the outcome of every other thing that is important so it must be a priority. You cannot achieve any other goal if you are bed ridden or suffering with an illness. Having said that, being healthy does not have to be a time consuming affair. When I work with my clients, I show them how to make healthier choices when eating out or how to prepare fast and healthy meals.

Do you find Perth an inspiring place for fitness and wellness?

If you had asked me this 18 months ago when I was starting out as a health coach I would have said no but in the last 6-12 months the level of interest in health and wellness has increased exponentially. There is a really great community of health and fitness professionals and I’m lucky enough to call some of the best ones close friends.  I’m so grateful for their regular support and inspiration.

Who are the most influential guru’s in your life?

Obviously Paul Chek has been instrumental in my journey as a Holistic Health Coach and I love everything about the C.H.E.K curriculum. Chris Kresser is my go-to for quality resources so I really love his content. Locally my dear friend Carmela Lacey continues to support and inspire me on my journey and most importantly all of my amazing clients who achieve such incredible personal results on a daily basis.

Finally, Burn & Learn‘s themes are food, fitness and fulfillment.  Please give our readers your hottest tips under each of these themes.

Food – eat real whole food, avoiding packaged foods most of the time and focusing on grass fed protein and green leafy vegetables will greatly improve overall health.

Fitness – listen to your body, do what feels natural, have fun and if you can, do it outside.

Fulfillment – write down every day 3 things that you are grateful for right now.  No matter how small or silly. Think about what you love to do and aim to incorporate more of that into your life.

If you are looking for a partner to help you in your wellness journey, contact Sarah Hopkins at www.health-wellbeing.com.au.

By signing up to Sarah’s blog, you will get a copy of her ‘Healthy Eating Plan‘, a quick and useful guide on navigating meal choices throughout the day.

 

Healthy Gluten Free Banana Bread

Healthy Delicious Banana Bread

Healthy and delicious banana bread

This banana bread is so delightfully moist and sweet, you’ll feel like you are eating something naughty.  In actual fact, it’s clean enough to eat for breakfast, or any other time of the day for that matter.  Rich in healthy fats, protein and carbs, this delicious treat would make the perfect post workout snack.

Ingredients

4 very ripe bananas

1/3 cup of coconut oil or organic grass fed butter

4 organic eggs

1 tsp vanilla extract or vanilla powder

1.5 tsp cinnamon

1/2 cup coconut flour

1 tsp (heaped) baking soda

1/4 tsp salt

You can also add in some cacao nibs, walnuts or goji berries for extra texture.

Directions

Preheat oven to 180 degrees. Mix everything together in a bowl until combined. Pour into a lightly greased bread pan and bake for about 45 mins or until centre is set and top is golden.

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!

Top 10 Ways To Slash Calories Quickly

If you’re aiming to lose fat rapidly, one thing that you must pay attention to is your calorie intake. Your calorie intake does dictate whether you gain or lose body fat, so it’s vital that you get it set up correctly.

This said, cutting calories doesn’t mean going on some starvation diet. Let’s look at a few simple and easy methods to slash calories painlessly so that you can enhance your progress.  Be sure to check out LiveLighter for more help formulating a proper diet plan.

Swap Milk For Cream In Your Coffee

Cream is far too high in fat and calories to be a part of your regular diet – go for milk in your coffee instead.

Opt For Ground Turkey Rather Than Ground Beef

Ground turkey is a very lean protein source and can be used in all the same ways that ground beef can be utilized.  Make meatballs with it today.

Go With Egg Whites Rather Than A Bagel

Egg whites are a great source of protein and will get your day started off right – and help you avoid that mid-morning crash that you’d have if you had eaten a bagel.

Choose Sweet Potatoes Over Pasta

Sweet potatoes are far higher in good nutrition and vitamins compared to pasta and won’t encourage fat gain.  Serve them with some salsa on the side.

Go For Fresh Fruit Rather Than Fruit Juice

Fruit juice is rich in sugar and calories and lacks the dietary fiber that real fruit provides.

Choose Fish Over Beef

Fish is a lower calorie, high protein option when aiming to lose weight. Choose it over beef more regularly.

Eat Oatmeal Rather Than Cold Cereal

Oatmeal is a slow burning carbohydrate that’s low in calories and full of fiber. Opt for it rather than cold cereal more often.

Opt For Squash Over Potatoes

Squash is a lower calorie option to regular potatoes, which are ranked high on the GI index. Opt for squash more often to slash calories quickly.

Choose Green Tea Over Gourmet Coffee

Green tea is full of antioxidants and will even boost your metabolic rate to a small degree as well. Gourmet coffee, on the other hand is loaded with calories and not a superior choice.

Choose Greek Yogurt Over Mayonnaise

If you need to use mayonnaise in any of your recipes, try going for Greek yogurt instead. it’s rich in protein, low in sugar, and a far more ideal option.

Use all of these swaps and you’ll be eaten leaner in no time.

…now try these workouts from eFit30

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.

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