It’s important to establish a healthy morning ritual, as it sets the tone for the day. It also helps re-energize, builds focus and eliminates stress caused by the chaotic morning rush
Get that body moving first thing in the morning to alleviate any back and neck pain from sleeping and to aid circulation. Stretching will not only make you feel more limber, but will also increase oxygen to your brain to make you sharper.
Been overindulging in ISO? Have you been over eating and drinking ?
Well it’s what my partner and I have been doing for doing semi dry July for many years. Every August we fly to Norway and Spain for the European summer. Unfortunately this year because of COVID19 we are not heading overseas but Semi Dry July has not been cancelled. 🙂
Tips for Semi Dry July
Say goodbye to the booze for 6 day a week for one Month (and hello to a Sunday morning).
Start and finish each day with a big glass of warm water and lemon juice.
One Cheat night per week. Don’t go crazy and and over eat on your cheat night.
Dedicate 28 minutes a day to exercise.
Start my Zoom Pilates classes
Download my Personal Trainer 10 min workout videos.
Get organised and discover the brilliance of market shopping.
Social distancing or self-isolating continues. Here are some tips for staying fit and healthy — both in mind and body
Tip 1. Home Fitness Program. Stick to your home workout routine
Top Ten Home exercises – 30 seconds intervals by 4 rounds – Home resistance 20 minutes program – 3 times a week
Basic Squats 30 seconds
Chair Tricep dips 30 seconds
Plank 30 seconds
Sit ups 30 seconds
Wide squats 30 seconds
Pointer 30 seconds
Side Plank 30 seconds
Side Plank on the other side 30 seconds
Lunges 30 seconds
Static yoga Squat hold 30 seconds
Repeat 4 rounds.
Remember to use my stretch download after this workout. link
Tip 2. Head outside. Try walking or jogging in the back streets were is it less busy.
Aim for your daily 10,000 steps per day.
If you are starting to run, please check my link how the running best techniques to prevent injuries.
Tip 3.Try online fitness classes or live Zoom Pilates .Checkout my own YouTube link.
Tip 4. Remember to maintain your healthy eating plan and watch your diet and limit your alcohol consumption. My tip! No alcohol from Monday till Thursday and watch the body fat drop off your belly.
Eat the right foods at the right times to help manage and reduce stress. This will keep your metabolism ticking over all day and you will minimize peaks and troughs in energy … You should aim to reduce your intake of alcohol, sugar and salt. Good luck and check out my Zoom classes
It is estimated that 60–70% of the Australian population does not engage in regular physical activity. The most common reasons as to why people fail to stick to a regular exercise regime include lack of time, inability to get to a gym, lack of motivation, fear of injury, and misconceptions about exercise. Barriers such as these have caused a majority of us to sacrifice regular physical activity, an element that is as vital to our health and well-being as food, water, and shelter.
By taking a closer look at the barriers that keep us glued to our couches, I hope to help anyone out there who is struggling to overcome them.
Here are some common excuses and ways to combat them on days you’re feeling flat:
“I don’t have the energy to exercise.”
It can be a struggle to get moving at times, but I can guarantee that once your body becomes accustomed to regular workouts, not only will your energy levels soar, but sitting still will become the struggle! I remember being new to exercise and sometimes dreading what lay ahead, but before I knew it, I began craving the workouts because I loved the way I felt afterwards.
Happy client Kent.
When we exercise, endorphins (AKA ‘happy hormones’) are produced by and released into the body, causing an overall sense of happiness, relaxation and well-being. So if low energy levels are preventing you from staying active, focus on how fantastic you will feel if you instead were wide awake from working out! “I don’t have enough time to exercise.”
One of the leading reasons many of us fail to stick to a regular exercise routine is the belief that we never have extra time. With the busy lifestyles most of us lead, it can seem almost impossible to fit in a workout every day. However, studies have shown that if we can commit 30 minutes a day to some form of physical activity, our health, well-being and productivity can improve dramatically.
I don’t believe there is anyone out there who is unable to dedicate just a half hour a day to their fitness, even if that means splitting 30 minutes into two sets of 15 minutes or three sets of 10. Whether it be taking the stairs instead of the lift to the office, taking a walk during your lunch break, kicking the footy or playing some Frisbee with the kids after work (I’m sure they would appreciate it!) or hiring a mobile trainer to train you at the destination/time of your choice, there are plenty of ways to keep active throughout the day. “Exercise is boring…”
This is only the case if you choose boring activities! You wouldn’t wear the same clothes all week, or eat the same food every day, so if physical activity is as vital to our well-being as these things, why choose the same boring exercise?
Choose something you enjoy, whether it is dancing, a sport, or having a personal trainer provide you with a program that caters to your likes and dislikes. Ensure that you mix up your exercise routine so you are not taking part in the same activity every day (e.g., Monday night dance class, Wednesday night personal training session, Friday afternoon beach jog/walk). This way your mind stays motivated and your body stays challenged.
Happy Client Louise
“Exercise is too painful”, or “I’m afraid I’ll injure myself”. The old saying “no pain, no gain” is one that should be disregarded completely! Exercise DOES NOT and SHOULD NOT need to be painful to be beneficial and effective. Yes, it may be true that if you are training towards an elite level of fitness (such as an athlete or bodybuilder preparing for competition), you will need to endure a high level of intensive training. However, for those of us who wish to exercise for the sake of general health and happiness, a moderate level of activity will suffice.
Still, it is important that as fitness increases, the intensity of our workouts increase as well to ensure that our bodies continue to respond to the activity by getting stronger and more capable. You can do this on your own by increasing duration of activity, or number or sets per exercise. Alternatively, a good personal trainer will be able to provide a program suited to your goals and adjust it according to increases in your fitness levels.
At NO stage throughout a workout should any pain be experienced, and if it is, the activity should be ceased immediately.
But there’s a difference between the pain of injury and the burn you feel when challenging your body. A great instructor once told a class I was participating in, “This is not pain. This is just necessary discomfort!”, and I think a life of looking and feeling fantastic is worth enduring a bit of “necessary discomfort.”
The barriers mentioned above are only a few of the ones that can prevent us from engaging in regular physical activity, and I have only offered several of the many ways you can overcome them.
The main idea is to work on changing your perspective to get the motivation you need.
Next time you are tempted to put off your workout regimen until tomorrow or next week, remember all of the benefits of exercise awaiting you, pull on those trainers, and get yourself on the track towards achieving the optimal health, fitness and well-being you deserve!
If you want to prepare yourself for the summer or just want to always look good no matter the season, follow our simple and basic 5 tips for a flat stomach. You won’t believe how some easy things to do and some simple routines to keep impact your body in a powerful way. You won’t look just good, but you will also be healthy, which is very important.
1. Drink lots of water
Water is very important for hydration of our body and for cleaning the toxins out of it. Specialists say that you need around 8 glasses of water per day (that is almost 2 liters). Besides hydration, it helps with burning the excess fat of and you won’t be tempted to overeat, as drinking lots of water helps you feel full.
2. Don’t overeat
Maybe you have a busy life and you barely have time to eat, and when you get to it you overeat from hunger. Put yourself on the first place and no matter what is happening in your life try to eat around 5 small meals per day. Even snaking from time to time can be good, but be careful what you take in, avoid simple carbohydrates. Our body needs vitamins and minerals and also proteins as eggs, meat and fish.
3. Run, exercise and walk when you can
Even if you can’t go to the gym, go out and run! Run 15-20 minutes per day, do some stretching, breathe some fresh air. If you don’t have ambition, take a friend with you, you’ll have fun and they’ll thank you too. Don’t forget to walk when you can, don’t take the car to go just 1 kilometer with it to visit your friend. The abs in the picture below are also a very good idea
4. Eat healthy
Take white flour out of your diet, eat more whole grain products. Avoid unhealthy sugary drinks and beers. Eat cucumbers, do an easy detox diet, drink lemon water and take the fast food and sweets out from your diet.
5. Be happier
The last tip is to be happy and laugh from the depth of your heart and stomach. Be positive and you will change the way you see life, enjoy family and friends and find good things in the worst situations. Laugh with passion, laugh hard from your stomach and you will enjoy an awesome life and a flat stomach!
Due to the sedentary nature of many occupations in developed countries, many people now lack physical activity in their everyday work. According to McEachan, Lawton et al. (2008) this lack of physical activity can lead to work-related illness and prolonged recovery as well as increased morbidity and mortality. However, they also highlight that the workplace can be an ideal setting for health promotion as the majority of adults spend approximately 8 hours a day at their workplace, offering an efficient way to engage people in physical activities.
Workplace physical activity initiatives are a good investment as employees’ health is directly related to the costs of sick leave and absenteeism. According to the World Health Organisation (WHO) workplace physical activity programs can reduce sick leave by up to 32% and increase productivity by up to 52%. Poor employee health and absenteeism is costing Australian businesses 7 billion dollars annually (Medibank Private, 2005). Active workplaces are seen as being more socially responsible and improve corporate image
Pilates is very enjoyable and a great alternative to sitting at your desk!!
Pilates helps improve muscular and postural strength which is ideal when working in this environment.
Rocco’s relaxed approach and enjoyable sessions make it a great way to spend your lunch break on a Monday afternoon.
Human Resources Coordinator
Murdoch Childrens Research Institute
The Royal Children’s Hospital
Work- Place Fitness Classes Offer
Call Us For Your Free Trial Class 0412 519 485
When I was in high school in Adelaide, I struggled with the subject
English – writing was not one of my strengths. My parents kindly hired
a tutor. When I told my English teacher that I was receiving tutoring, she
cruelly responded by saying that she believed it was “too late” for me
to improve my grammar. I was unaware back then that I was actually
dyslexic. Fortunately I didn’t listen to my teacher’s negative comments
and I continued to see a tutor.
Fast-forward many years – when I published my first cookbook “Good
Food Good Life” in 2007, I sent a copy to my former English teacher and
wrote a personal note: “See it’s never too late. Happy Cooking! Rocco.”
We all have our own hurdles to overcome, but with persistence and
surrounding yourself with people who support you, anything is possible if
you choose to put the effort in.
High school for me was not the most pleasant place or time of my life. I
was bullied from the morning till the end of the school day and received
little support from my teachers. I had two choices: either sit around
feeling sorry for myself, or get motivated and find my passion. I chose
the second option and have never looked back. Fitness and healthy
cooking helped me to focus on feeling good.
We all have our different stories, and we all cope with our challenges
differently. I don’t claim to have all the answers, but one thing I know
is that we all want to feel good about ourselves inside and out. In
mastering anything new, the journey always starts with practice.
Once you start looking after your mind and body, you can take control of
your own happiness.