Meet Our Featured Trainers – Sophie from Talking to Trees

SOPHIE 1 cMeet Sophie.

Sophie introduces you to some simple abdominal exercises such as criss-cross, single and double leg stretch, giving you options to regress or progress throughout. From there she takes you on a glute blasting journey transitioning from prone to kneeling and finally to a standing squat series. She completes the workout by returning to the core and offers three strong rounds of core boosters!
Sophie would like to personally thank all the people that took the time to get in touch with her to give feedback on her eFit30 classes. Especially those who contacted her and asked for more. It was your feedback and stories that inspired Sophie to make two more videos with the intention to help you all with your personal movement journeys.

Sophies Video Playlist offer participants challenging Pilates and Yoga inspired workouts designed to – Strengthen students’core stabilising muscles, prevent injury and improve posture and body awareness.

Sophie offers a safe and fun environment to encourage students to feel their body in space and to move with the breath.

Sophies full Playlist is HERE.

sophie@talkingtotrees.com.au
Sophie Ntoumenopoulos
Pilates and Yoga instructor
Www.talkingtotrees.com.au

@talkingtotrees_sophie

Fast Lower Body Toning Moves To Do In The Yoga Studio

woman exercising yoga

If your biggest ‘trouble spot’ on your body is your hips, thighs, or glutes, it’s time to get a good workout program in order. The great news is that you can effectively work all of these areas right in a yoga or gyms studio. All you need is a yoga mat, a set of small hand weights, and an exercise ball.

Using these three pieces of equipment, you can whip yourself into shape, ensuring you look better than ever in any yoga pants, jeans, or dresses you choose to wear.

Here are the details of the main moves to do.

Stationary Lunges

In a standing position with both feet on the yoga mat and the weights in either hand, step one foot directly in front of the other about 2 feet. Once firmly planted, begin to bend the forward knee as you slowly lower yourself down so the back knee is almost touching the ground.

Pause here and then press back up to complete the rep. Continue on until 15 reps are completed and then switch sides and repeat.

Leg Curl

To hit the back of the legs and work the bum region, the leg curl is the ideal move. To do this, lay flat down on the yoga mat with the ball placed under the feet, the legs extended.

From here, lift the hips up off the ground and then slowly begin to bend the knees as you bring the ball towards your bum. Once you’re as far as you can go, pause briefly and then extend back out to complete the rep.

Continue doing this until 15 reps are completed.

Glute Bridge

The glute bridge is very similar to the leg curl only this time all the emphasis is placed directly on the bum. If you want a firmer backside
, this is the move for you.

Assume the same position as the leg curl only this time rather than bending the knees an bringing the ball into the body, simply squeeze the glutes and lift the hips up. Pause and then lower them so they are almost touching the ground.

Pause here and then lift up once again. Keep doing this until 15-20 reps are finished.

Sumo Squats

Finally, don’t overlook the sumo squat. This exercise is great for firming the inner and outer thighs, really toning the hip region.

Stand on the yoga mat
with the feet wider than hip width apart, your toes slightly turned out. From here, bend at the knees as you lower yourself down. Once you’re at a 90 degree angle, pause and hold this for 5 seconds. From there, rise up again to complete the rep.

Continue on until 15 reps are completed. To make this exercise more challenging, hold your weight down between your legs with both hands.

So there you have your fast and efficient, total lower body toning routine. Do this next time you hit the gym and you’ll be seeing results in no time.

Shannon Clark has been working in the personal training and online fitness writing field for the last 12 years and has worked with numerous clients and websites, providing content in the fitness niche. She holds a degree in Exercise Science from the University of Alberta and has a passion for continued learning as she is constantly researching up on the latest exercise and nutrition techniques to try with her clients.

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!

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

 

 

 

eFit30 answers FAQ’s, How Often Should You Be Exercising?

One question that some people ask themselves as they go about their workout protocol is how often they should be exercising during the week. How much is enough – and is there such a thing as too much?

Exercise is something that you can get too much of if you aren’t careful because the body does take so long to recover from intense workouts that you’re doing.

But, if you structure your workout properly, you can definitely maintain a good level, see fat loss take place, and still stay energized all week long.

Let’s look at what you should know.

Strength And Pilates Studio Training

First you have your strength training or pilates training sessions.  These are designed to boost muscular strength and increase your total lean mass, so will be quite intense in nature.

If you perform exercises for all main muscle groups in each session you do (a full body workout set-up), you should be doing these two to three times per week for optimal results.

Cardio Training

To add to your strength training, cardio training is another key element of your workout program plan.  Cardio is a little more variable and can be done anywhere from twice per week up to four or five times depending on the intensity level.

Just remember that you must have at least one day off to rest from all forms of intense activity, so make sure that is in place between your strength training and cardio training.

Yoga Lessons

Finally, yoga is another form of activity that you may choose to include in your exercise plan.  Unless you’re doing Bikram yoga or power yoga, which can be more intense, you can perform yoga as often as you like as it can actually help you recover faster from the workouts that you’re doing.

Many people find that this serves as the perfect form of exercise to do between their other workout sessions.

So all in all, you should exercise a minimum of four times per week – two strength workouts and two cardio workouts, but can exercise up to six times per week, adding in some yoga and additional cardio sessions from there.

Just remember to listen to your body as you do this and if it’s asking for rest – allow it to rest. That is vital for overall good recovery.

 

The eFit30 update.

Last Friday was the launch of the LiveLighter sugary drinks campaign, where the spotlight is being turned on the consumption of sugary drinks, which is associated with increased sugar and energy intake and in turn, weight gain, obesity and chronic diseases. http://www.livelighter.com.au/the-facts/sugary_drinks.aspx  We will be writing a blog on this next week and give you our take on this hot topic.

For something completely different this week we will be filming “Trevor Aung Than” at Circus conditioning! http://circusconditioning.com/?page_id=22 Trevor says “To be clear, I do not actually teach circus-skills but am able to help with problems you may be having because of your acro/gymnastic trainings.” In short he will be showing Lara Dwyer from Sukha Yoga, some moves to help Yoga Practice and hopefully you too. Lara may also show us some new Yoga routines.

You may have noticed the new Prenatal Yoga series from Holly Ginn-Thompson, this is part of a four part series that adds to our existing mother baby series from Babes on the run. These are very gentle exercises and help get you ready for baby. Let’s face it if this is your first this may also be the last time you get to yourself! (Dang did I say that out loud, well to be fair I have 4!)

We have also added to the Pilates routines from Elizabeth Wilson and now have the full range of routines from beginners to expert; this series is a solid set of exercises and uses all the mat pilates routines you expect and love! Liz explains and demonstrates them perfectly, this may be why she is a pilates examiner!

Back on the website we have had two blogs a week for the past couple of weeks inspired by your questions on our YouTube Channel, so hopefully we may eventually answer one of your questions in detail in the coming weeks! If not email it and we will try to answer it for you.

Have a great week and stay fit!

JD

Yoga and Pilates: An Overview of Both and Their Benefits

Yoga and Pilates (Mat) are two seemingly similar workouts at first glance but have several differences. Everyone’s reason for exercising is different and our bodies all have unique needs. We have broken down the two popular workouts to help you decide which one makes the most sense for you.

Yoga was created in India over 5000 years ago with the main purpose to connect individual consciousness with the universal consciousness through movement and physical activity. There are many different kinds, and most kinds feel like moving therapy. There is a meditative aspect to yoga that allows you to connect to your breath and unwind and let go of stress. Yoga gradually stretches muscles, and increases the range of motion. Regardless of age or ability, over time yoga also increases flexibility.  Yoga acts as a great strength based workout. The variety of poses build key muscles in all areas of the body, including the legs, abs and arms. People who do yoga regularly report feeling an increase in muscle tone.  Many yoga poses require balance, which can take some time but after some practice, your balance will improve along with coordination. Doing yoga leads to better circulation throughout the body, which means it will be easier for your body to transport nutrients and oxygen resulting in lowering blood pressure. Yoga brings you to a peaceful state without a lot of impact on your joints.

Pilates is a more modern exercise that was created in 1920 by Joseph Pilates for physical rehabilitation reasons. Pilates aims to help people gain flexibility, strength and body awareness without building bulk. Pilates is considered a resistance exercise, even though, as a beginner, you may experience an increased heart rate. One of the main goals of Pilates is to strengthen core muscles, improve posture and elongate the spine to develop balance and overall strength. Pilates enhances overall athletic ability and daily function. The six key principles of Pilates include; concentration, control, centering, breathing, precision and flow. Pilates is a great way to achieve a long, lean and toned body.

Yoga and Pilates are two workouts that you can’t go wrong with. They both provide you with amazing physical and mental benefits. Try incorporating both into your workout schedule, you’ll experience all the benefits that both have to offer!

Try both types of routines here; with Pilates by Liz Wilson or Vinyasa Yoga practice with Lara!

5 Easy Ideas That Will Help You Start Exercising

Are you someone who really wants to start exercising but you feel stuck? Are you thinking where do I begin? What should I do? Many people know they will feel and look so much better if they exercise but they can’t seem to get started. As most things in life, the beginning is the hardest part but once it becomes a habit, you’ll never know how you went so long without it. Here are five great ideas that will help you lace up your sneakers and break a sweat.

1.    Choose a workout that you enjoy

It makes no sense to start running if you absolutely hate running. Try finding an activity where you don’t look at the clock even once because you are truly enjoying it. There are an abundance of choices out there from pilates, yoga, running, hiking, biking, swimming, boot camps, walking and more!

2.    Start a workout log

Sometimes one of the best ways to stay on track with something is to feel accountable in some way. Having a workout log not only keeps you accountable but helps you keep track of your progress and will provide extra motivation. If you start seeing blank pages, you’ll be inspired to get out there and move!

3.    Find a workout buddy

There definitely can be power in numbers when it comes to breaking a sweat. You can help inspire each other and it’s another great way to stay accountable to your goals. Find a friend, join a boot camp or sign up to be in a local running club.

4.    Schedule it

As the saying goes, those who fail to plan, plan to fail. We are all so busy and can get caught up in our long to do lists so it’s important to schedule it in so you know you’ll have time for it.

5.    Set a goal

The goal doesn’t have to be to run a marathon, it can be anything to get you started and committed! Whether it’s as simple as exercise three times a week or lose twenty pounds, setting a goal keeps you on track and motivated!

 

Embrace Simplicity

woman doing yogaA yoga practice can appear complicated when a novice watches experienced yogis do their moves. It is understandable why one would hesitate getting on the mat. Not to mention the plethora of styles that are emerging on what seems a daily basis. The photos of serious twists and balance can push the “not me” button in the mind of one on the fence of giving yoga a try.

Here’s the deal…it is a practice. Start simple, stay simple. The more you practice, what appeared too complicated to even attempt will eventually join the ranks of what is simple in your practice. Practice to embrace the inner workings of the body as you immerse yourself in a move.

It takes life experience to truly embrace the philosophy of “keep it simple.” The word simplicity implies there are no bells and whistles to enjoy. One assumes simplicity lacks complexity; however, this assumption is wrong. It is the perceiver’s choice to feel and absorb the details of what appears to lack substance. The heart and mind are given time to synchronize. Allow that to happen and feel what happens.

Leonardo da Vinci said: “Simplicity is the ultimate sophistication.”

Teaching a magnificent woman, who is handling the challenges of cancer, expanded my appreciation of simplicity with just one
pose. Still weak from a recent chemo treatment, we focused on breathing and grounding poses to stabilize and nourish. Dandasana
(Staff pose)
revealed the magic of stillness.

To help the spine re-learn the action of being straight and strong, she sat with her back against the wall. The shoulders were rolled back and down so that she could feel the scapulas gently press the wall. The straight arms pressing on the palms into the Earth enhanced the sense of strength. The dorsi flexed feet of extended legs with engaged quadriceps activated the leg muscles. She was strong without force.

As she inhaled, she felt inspired. As she exhaled, she felt the flow of energy move. A simple pose with complex results. Anatomically, the
body was active while the mind  relaxed. The synaptic connections in the brain relayed the message to release the enzymes that ignite the internal pharmacy to deliver the chemicals to restore. It is only when the body is in the parasympathetic state the immune system can truly function.

The connection to the Earth in an active, conscious state provided stability and confidence. Taking time to push fears into the ground to be recycled awakened a sense of well-being. Psychologically, the mind experienced a new perspective and truly enjoyed the
beauty of the present moment. Each moment built onto the next moment and a new bridge was crossed.

The envisioning of a golden thread coming down from above into the crown of the head added to the strength of the pose. I could see
her be lifted up ever so slightly. I guided her to “see” each organ smile…then, each cell. The power of smiling added to her input of positive
energy. In fact, her Dandasana transcended from being a pose to a sophisticated state of being.

Ten minutes of Staff pose felt like a timeless sense of bliss. Simple…yet, not. To guide and interconnect with this state of being was
a gift for both of us. The uniting of the energies emerged with the simple action of being present and aware of the details. Healing was taking place.

After our practice, she felt more energy, no more pain, and the color of the skin was vibrant. I share this story for those blessed with good health and those in pursuit of homestasis. There is always plenty to learn why and how something works. But, sometimes just letting it happen without mental interference is just what the mind, body, and spirit needs.

Practice sophisticated simplicity. You might find it was just what you have been seeking

Valerie Goodman