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 Ntoumenopoulos
Pilates and Yoga instructor


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.

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!

Burn Fat Fast With HIIT

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

What I’m writing about today I’m hoping you will take on board and change the way you exercise forever.

If I was tell you with only 8 minutes of exercise every 3 days, you can help turn your body into a fat-burning super engine, would you be interested? If so, read on.

I worked out very early in life I was blessed with some speed in my legs. With older brothers this ability to run fast came in very handy, and I’ve used it to enjoy a fun athletics career. However it’s the type of training I did and its effect on my body shape, which I want to pay closer attention to.

Fortunately I am and have always been fairly lean, but have definitely not always eaten the right foods. With 3 kids, a wife, a business, I am no stranger to stress either, and come from a family who are all shapes and sizes. So what is it I’m doing which helps to keep my body fat levels down?

The answer is HIGH INTENSITY INTERVAL TRAINING (HIIT), and you can do it too!

What is HIIT?

A typical HIIT session consists of a warm up period of exercise, followed by 6 to 10 repetitions of high intensity exercise [EFFORT], separated by low to medium intensity exercise [REST], and ending with a period of cool down exercise.

The EFFORT should be done at close to your maximum intensity, with the REST being no more than 50% intensity.  One proven protocol for HIIT sets a 2:1 ratio of EFFORT to REST periods.

For example, 30 seconds of hard sprinting or your fastest walking, alternated with 15 seconds of jogging or slower walking. You perform this cycle 6 to 10 times. This protocol can be used effectively for swimming, skipping, cycling or any other form of aerobic type exercise you enjoy.

My own training experience, and that of the body shape displayed by sprint athletes, suggests this short, intense training is effective in encouraging your brain to reduce body fat and lay down muscle tissue.

But why? The key is HIIT tricks your brain into initiating your Fight/Flight stress response and as a result a cascade of hormones are released. These hormones cause a liberation of fat, an increase in muscle tissue and an improvement in aerobic capacity, even while you’re resting. Let me explain this in more detail.

FACT: Exercise is stress on your body. Your brain must always  interpret any stress, respond to this stress and subsequently adapt to it. Regardless of the origin of the stress, your brain interprets ALL as a physical threat and responds. For example when nervous I have the sensation of ‘butterflies in my stomach’, now I’m pretty sure there aren’t any in there but it sure feels like it! This is just one example of the direct correlation between a mental stress and a physical response, and it happens all the time.

HIIT is a stress on your body, it’s high intensity, short and powerful and very similar to the stress say, if you were getting chased by a predator or fighting for your life. Your brain adapts to this stress, that is, it prepares your body to reduce the risk of this type of threat ending your life. Your brain wants to keep you alive, that’s its job. So it’s appropriate then for you to be faster, stronger, leaner so you don’t get caught by the predator or you can fight off the predator, otherwise you’re dead. Your brain is in control, it controls what hormones are released, and it responds to HIIT by releasing the hormones which make you slimmer, faster and stronger.

 A word of warning though, HIIT may result in injury. The protocol I suggested isn’t set in stone, if you need more REST have it. The key is in the EFFORT and doing it once, twice or eight times doesn’t really matter, do what you can at your present level of fitness and health. Always warm-up appropriately and check you’re performing the exercises correctly and safely.

Warm regards


Brian Killian

Try this 15 minute routine at home now. You will need a fit ball.

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!

Get Spinning!

Want to spice up your regular (and awesome) eFit30 workouts? Why not try spin?
Spin is a cycling workout on a stationary bike and it doesn’t take any special knowledge or ability!

Here are 9 reasons to get spinning TODAY!

1. Calorie burn
Spinning burns a whole lot of calories. A high intensity, 30 minute session with resistance can burn up to 500 calories, so make sure to push yourself!

2. Low impact and reduces injury
Spinning is a low impact exercise, which places less pressure on yourknees and joints than other aerobic exercises such as running. Ensure to warm up well and cool down. This is a great exercise for people suffering from arthritis.

3. Increases muscular strength
Spinning utilises the body’s largest muscle groups; quadriceps, hamstrings and glutes. Regular spin sessions will strengthen these muscle groups (along with your calf and abdominal muscles), tendons and improve blood flow to these areas. Correct technique and posture is vital and the greater resistance you push against, the more energy you use.

4. Improves posture
Spinning requires you to use stabiliser muscles in your trunk, hips and shoulder. Improving these muscles helps to enhance posture and body alignment.

5. Increased cardiovascular health
Spinning is both an anaerobic and aerobic exercise. It gets your heart rate up and over time, will improve your heart health, lung capacity and overall fitness level.

6. Measurable improvements
Most stationary bikes have devices that allow you to track your mileage, pace, pulse and calories. Keep a note of these so you can track your process. Let this motivate you for future workouts!

7. All conditions are good conditions
As spinning workouts are done indoors, they can be done all year round! No excuses 🙂

8. You are in control
Stationary bikes allow you to adjust the tension, so you are in control of your own workout. Adjust this to your fitness goals and ability. Listen to your body; if you tired, remember that the mind gives up before the body so keep going. If you are injured, do not continue

9. It’s fun and time flies (spins?)
Enough said.

x Moira

Get the most from your free eFit30 workouts.

YouTube Workout videos are popular, but do you use them well? Is the time you are spending doing fitness video’s improving your fitness? Workout plans are easily derailed. They are designed to do at home, and usually alone, so how do you make the most of your precious time?

What can you do to increase your chances of following through on your good intentions? Here is a list of tips for helping you be successful with your eFit30 YouTube workouts.


Make sure the video is right for you

The best type of exercise for you is one you are genuinely interested in. There is no point in playing a Yoga video if you want to burn calories fast and are looking for a high energy routine. Our high energy routines use the word “Cardio” in the title. You will already have some ideas about what you like so start with that. The degree of difficulty like beginners and intermediate is somewhat subjective and is a rough guide only. Everyone has a different level of fitness and our trainers have varying ideas about what a beginner may be capable of. The levels we specified on the videos are a very rough guide only and it is what suits you and is not a commentary on your skill level. Recently we have done a large number of mat workouts and fitness ball workouts that are designed to vary the exercise and pack as much as possible into 30 minutes. There is nothing to stop you doing two of our workouts back to back!
Keep you workouts interesting and fun.
Vary the routines as this is better for your body and will help you to look forward to your exercise time.
Your workout Space
It is important to have enough room to exercise. Think about how much space you will need in front of you, and to the sides. Most of our workouts, for example, are fairly stationary usually just a little more than the room for your mat and fitness ball. We did this on purpose!

Pick a regular workout time

Keep them short rather than trying to find time for an hour if you are time poor. Also get into a routine by setting aside a specific time of the day and week. If you are a morning person working out in the morning is great so you can feel better throughout the day. Set up the night before make sure your workout area and workout clothes are all set to go. This leaves you with no excuses when the alarm goes off. There is no best time to work out just the time that suits you and your body.

Get Your Equipment ready before you start

Read the footnote at the bottom of our YouTube before you start to make sure that you have the right equipment before you start. If we failed to list all the equipment be sure to leave a comment so we can fix the description. We do read all your comments even if we don’t always get time to respond.
Use Pause and Go Back
Don’t be a slave to the pace of any video. Everyone works at a different pace. Our videos will plough ahead whether you understand what’s going on or not and unfortunately we can’t be there to watch you just yet! Do not hesitate to scroll back, watch an exercise or a portion of a workout again, then follow along. Similarly, use the pause button to get caught up rather than skipping something just to keep up with the video.

Pay attention to your form

Exercising with good alignment is absolutely critical to getting the most benefit from any exercise, and to avoiding injury. It’s better to watch an exercise, go back, and then do it, than to distort an exercise in order to see it on the screen. After you’ve done the routine a few times you will be able to sail through without pauses.

Make sure you cool down

After your last exercise, your workout is not over. The first thing you need to do is cool down. You still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill or on the spot for five minutes is a good and easy way to cool down or use our video recommendations.

Don’t forget to stretch

Then, you should stretch again. This is one of the most important things you can do. After a workout, muscles naturally contract. Stretching again prevents them from shrinking. It allows your muscles to rebuild, growing bigger and stronger, and thus allowing you to get the full benefit from your efforts.

Drink plenty of water

You need to drink during you routine to keep your hydration up and you will hear our trainers talk about this but even when you are actually done exercising, you need to keep replenishing your fluid levels. It’s recommended that you drink another 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated. Hydration is an important part or your daily life!

Refueling your body after the workout

Eating is one of the last, but one of the most important, items to do after a workout. You have not only burned hundreds of calories and lost carbohydrates, but you have also actually torn your muscles. You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein. A perfect example is a tuna sandwich on whole wheat bread. You could also try the protein shakes and smoothie recipes that we have on our website from Babes on the run. If you exercise just before lunchtime the protein could be part of your lunch so that you no not consume more food that you would otherwise in your daily routine.

The carbs will re-energize your body, while slowly turning into calories – so you have plenty of time to burn them before they turn to fat. The protein helps repair your muscles, so they grow stronger while your body rests until the next workout.
Good luck on your fitness journey and be sure to let us know your success story on our contact us form.
eFit30 Team.

Try this routine from Kodie at Babes on the run.

Fit ball abs workout 15 mins Core strength

If I said “hard core workout” I mean you can do it but you will feel it! 🙂

You will nee d a fit ball and a wall!  Jess is a personal trainer with Babes on the Run, and if you wand a body like Jess well here is where you start!


Do 15, 30 or 45 minutes by adding in more eFit30 routines at the end of this, This is part of the super set series workout 3, Choose to do 15, 30, or 45 minutes of exercise! You can do this power workout once for 15 minutes, twice for 30 minutes or at the end of this we provide other suggested routines to build to 45 minutes! Your choice!

This Fit ball routine is designed to strengthen your core muscles and improve your balance. This will also strengthen your glutes and thighs.

Remember to always warm up before exercise and stretch after exercise.
See more from babes on the link below,

Full details for this routine are available at or on our main Channel

Contact us:

Calories burned?
We use and recommend “My Fitness Pal” to monitor this.

or have a look at “Calories Burned – Activity Calculator” if you plug in your weight and height etc you will get a more accurate number!

This video has been uploaded in HD, change your settings if you are not getting HD
Do not attempt exercise without consulting your medical expert if you have not exercised for some time. Remember to hydrate. If the exercise causes you pain stop immediately.