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Spring Wellness Progam

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Our Spring Wellness Program is designed to help you learn about the key aspects of a lifestyle that will have a huge impact on your health and wellbeing – leaving you feeling Healthy, Happy & Connected.

 

“I believe that when we are healthier, we are happier because when we feel better, we live more.”
~ Dr Chatterjee, Star of the hit BBC One series ‘Doctor in the House’

 

This 6-week program will take you on a journey of education and inspiration as we share our knowledge and expertise in supporting you improve your overall health. We will be offering you daily lifestyle practices to support your journey towards a Healthy, Happy & Connected life.  This will include a toolbox of practical resources which will help you take control of your day-to-day wellbeing.

We have teamed up with top qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to provide you with the knowledge and tools to support an ongoing Healthy, Happy & Connected relationship with food.  Our goal is to empower women to make conscious choices about living a healthy lifestyle on a daily basis.

What is included in the program?

  • 2 x face-to-face Consultations with qualified Naturopathic Nutritionist to discuss your individual nutrition goals (Balgowlah)
  • 2 x Body Composition tests – one at the start of the program and one at the end, to compare the changes
  • Weekly ‘Spring’ meal plans and shopping lists – family-friendly and easy to prepare
  • Weekly ‘Spring’ recipes – breakfast, lunch, dinner & healthy snacks
  • Weekly ‘Health Spotlight’ – educational videos from qualified Naturopathic Nutritionist
  • Weekly holistic practices – including meditation, self-care, sleep, exercise, relaxation, ‘day-free’ detox options
  • Weekly mindset tips for encouragement and support throughout the program
  • Weekly online support & FAQ from Naturopathic Nutritionist
  • Access to private online forum where you will be supported to live a Healthy, Happy & Connected life

Additional Bonuses!

  • Weekly Stretch & Mobility class – exclusive to Spring Wellness Program members (Fridays 6.00-6.30am)
  • Guest ‘Spotlight Speaker’ – leading holistic teacher who will share techniques about a particular holistic tool to support a Healthy, Happy & Connected life

Benefits of the Program

  • Improve self-esteem & confidence levels
  • Balance anxiety and stress levels
  • Control weight challenges
  • Improve gut health | irritable bowel syndrome
  • Sleep better and regain energy
  • Lower blood pressure
  • Improve immune system
  • Support busy lifestyles

Who is this suitable for?

  • Women looking to establish a Healthy, Happy & Connected lifestyle
  • Women who struggle to maintain a healthy relationship with food
  • Women who need support and guidance through the maze of ‘healthy’ food choices
  • Women who are busy and need a weekly family-friendly meal plan, with shopping list
  • Women who need the discipline and motivational support to stay on track
  • Women who need the accountability of a fabulous supportive community
  • Women who are looking for stress-free meal times suitable for the whole family

Why participate? Hear from our past attendees…

 

Importance of meal plans

“I have absolutely loved the food! I’ve learned that I need to plan my meals, especially lunch and snacks. If I’m disorganised with these my day goes pear-shaped (or worse!).  This has been the longest I’ve gone without Cadbury (and we’ve been very good friends in the past!). I’m going to keep up the meal plans and prep and all those recipes will be added to the repertoire.”
~ Kym Gray
Enjoy cooking again

“Who knew for the first time in my life I would be taking lunch to work every day, drinking more water, cutting the carbs, cutting the afternoon coffee, no bananas, alcohol (mostly) one night a week. The best, most unexpected thing, was enjoying cooking again and trying new things. Mostly loving having the kids help out, and also getting a real kick out of seeing and learning from all of you.”
~ Kate Blix
Support from group

“The program has re-energised our meal plans & provided some much needed motivation to get more organised for my lunches (& food over the weekend) and to make more home cooked lunch box food for the kids. There have been so many meals that will go into our repertoire moving forward. I have loved knowing that the group were there to support me & keep me motivated.”
~ Kaye Chan

Registration

Register today and secure your special ‘Wellness’ offer – only $63 per week:

Or take advantage of our Term 4 Summer Bundles, should you wish to mix ‘n’ match our Term 4 programs.

8-Week Nutrition Program

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We are thrilled to be partnering again with Renata Malinauskas, qualified Dietitian and Personal Trainer at Renata Fitness and Nutrition, for her latest (& revised) 8-week nutrition program that kicks off on 13 February 2017.

This is a great way to commit to changing your lifestyle and re-establish your health and wellbeing goals for the year ahead.

What do you get?

A personalised nutrition assessment that will include the following:

  • One hour consultation – Renata will discuss your current state of health, medical history, lifestyle habits, daily routine and health goals
  • Body composition analysis (optional) – includes body fat analysis, muscle mass analysis and circumferences
  • Personalised nutrition plan – aligned with your goals and lifestyle routine
  • One reassessment – after 4 weeks (via Skype) and one final face-to-face assessment.

Renata will design your individual customised nutrition plan based on your goals, activity level and body type. You will get a good understanding on how the macro-nutrients work in the body as well as the importance of the hormones in your metabolism and develop the right nutrition plan for long-term weight loss and healthy body.

Plus more…!

  • 8-week meal plan (incl. vegetarian option) – with easy, simple and delicious low carb nutritious recipes
  • Over 100 recipes – main meals and snacks
  • Meals delivered to your door at a special price (optional)
  • Weekly videos and posts on different topics to support your progress
  • Online forum to exchange information and ideas with other participants

Benefits of the Program

  • Boost your energy levels
  • Lose weight
  • Improve your digestion
  • Balance your mood and stress levels
  • Sleep better
  • Change your lifestyle for good

It’s a lifestyle, not a crash diet. We cover a range of wellness topics, focusing on long-term changes. Rewire your habits to make healthy eating and living enjoyable forever.

Gut Health

Your gut is not just your belly or your waist line – it’s the gateway to the health of your brain and immune system. Gut health is the primary focus on this program – you will learn and understand all about the importance of a healthy gut.

Mindset

One of the most fundamental building block of nutritional metabolism is neither vitamin, mineral, nor molecule. It’s the sum total of our innermost thoughts and feelings about what we eat.  Working on strategies to remain positive and away of self-judgement will also bring incredible results!

Meal Plans

These comprise simple, nutrient-dense and delicious meals, with minimal preparation and kitchen time. They are all:

  • Whole food based
  • Gluten free
  • Sugar free
  • Free from poor quality fats
  • Free from poor quality dairy

Why you should participate?

  • We truly believe that the 8-week nutrition program is a great opportunity to change your lifestyle and re-establish your health and wellbeing goals.
  • Motivation is also one of the key factors of the program. Knowing that there are more people involved and that you’ll be able to connect with Renata and others and any time makes you feel supported and motivated throughout the program.

Investment

Register!

Contact Renata to book your initial assessment ahead of the start of the program – Renata Fitness & Nutrition or call 0450 951 398.

Exercise and the F-word

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On Tuesday morning I found myself engrossed in a conversation on ABC 702 between Wendy Harmer and Martha Lourey-Bird (Exercise Scientist), discussing family fitness (conversation here.)

So many families are embracing sedentary lifestyles these days – watching TV, playing computer games, glued to their iPhone’s – which is causing heaps of health and social issues.

It was great to hear Martha’s views about the importance involving kids when it comes to choosing activities and how to focus on the positives when it comes to exercise.

For kids/teenagers who are wired to their screens, a great idea is to head to the park and play some touch footie, cricket, soccer, hockey, netball, etc. Or another suggestion, which I thought was awesome, was to get them involved in training for an event with you. Make it a joint challenge – enter a charity event, fun run, parkrun. Not only will this give them a sense of purpose, but the training will stretch over a number of weeks, which will enable them to get into a routine.

Children are great imitators, so give them something great to imitate

The benefits of training as a family are vast – physical health, mental health and also bonding the family. If you have traditionally chosen a sedentary option over the weekend (i.e. watch sport on TV), why not make a small change and try something active – take the dog for a walk, ride your bikes around the lake, meet friends in the park for a walk. Setting positive lifestyle patterns is so important.

Our values at Beauty of Exercise is always FUN! Whatever we do, we make sure to have fun. If it’s getting up in the dark, running up hills, chasing our buddies around the lake – it’s all fun! And the key thing with having fun is to surround yourself with like-minded people to have fun with.

So, the moral of the F-word — always keep it FUN! And remember, your children become what you are… so be what you want them to be.

Debbie2
~ Beauty of Exercise

Jump-into-January 2016

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Beat the post-Christmas holiday sluggish slump!

Know that feeling of ‘over-indulging goodness’ of the festive season?  Sluggish, unfit, unhealthy and unmotivated?

Join us for our 30-day ‘Jump-into-January’ challenge and we’ll help you jump-OUT of your bad holiday habits and jump-IN to your new healthy habits. We’ll boost your health, fitness and energy levels – leaving you feeling ready to embrace 2016!

What will you get when you sign up?

  • 30-days of deliciously, healthy, family-friendly meal plans
  • 30-days of fabulous, fun exercise challenges – for all fitness-levels
  • 30-days of health tips to energize you in 2016
  • 30-days of amazing support to keep you accountable
  • Weekly access to our group exercise classes
  • Weekly video interviews of members sharing their top healthy tips
  • Weekly adventurous wildcard challenges that will encourage you to try new activities
  • Weekly motivational intentions to inspire you
  • Prizes for those who achieve success along the way
  • Much more…

Who is this program for?

  • anyone who would like to beat the bad holiday habits
  • anyone who would like to create new healthy habits
  • anyone who would like to lose weight
  • anyone who would like some motivation to get started
  • anyone who would like be held accountable
  • anyone looking for support from a small group of amazing individuals

How does it work?

Each week you will be receive a link to a program of activities for the week. The program will include meal plans, recipes, workouts, motivational intentions, wildcard challenges, healthy tips, video interviews and much more. You will also have access to a private supportive on-line community who will support you every step along the way.

Group training sessions are as follows:

  • Mon 9.30-10.30am
  • Thurs 6-7am

How much does it cost?

$80 (normal value $300) – jump-on-it-now!

FREE for BEXI members who have registered for our Unlimited 1 or Unlimited 2 Term training packages.

What next?

Jump-into-January 2016 – register today!

» Full list of 2016 training programs

Ouch… my back hurts!

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I hear this all too often. What starts off as a dull ache, then soon becomes an accepted part of our day-to-day lifestyles… until finally the pain becomes unbearable. This should never be the case!

Our backs are one of the most important components of the human body. So when I hear of clients who are struggling with back pain, I really want to stress the importance of looking after our bodies – hence today’s blog.

What are the main causes of lower back pain?

  • Daily lifestyles – picking up kids, moving heavy objects, physical labour (lifting, pushing, pulling, etc.)
  • Sedentary lifestyle – lack of movement to strengthen & nourish the spine, soft tissues and ligaments
  • Poor posture – slouching in a chair over-stretches the spinal ligaments
  • Stress – poor sleep, diet and little exercise causes muscle tightness
  • Poor training techniques – performing exercises incorrectly will affect your lower back

By the time we reach middle age (40yr+), our bone strength, muscle elasticity and muscle tone have started to decline. The discs in our spine become drier and less flexible, making them less able to cushion our vertebrae. Which makes it all the more important to take greater care of our backs and nourish their wellbeing.

How should we relieve our lower back pain?

  • Prevention – by avoiding placing undue pressure/weight on our backs
  • Regular exercise – to strengthen and nourish our spine, soft tissues and ligaments
  • Foam rolling – our thoracic spine, glutes, hamstrings (avoid lower back)
  • Pilates/yoga – to improve strength, flexibility and suppleness

I’ve included a few simple stretches and strength-building moves designed to support your back and help relieve pain. These exercises should be part of a regular program to help strengthen our backs. We’ve got one body and a whole lot of living to do — let’s look after ourselves.

Nurture, nourish, exercise and strengthen our bodies – it will love you for a very long time.

Debbie Solms
Run Coach | Personal Trainer

Lower Back Exercises and Stretches

Spinal twist Hip Flexor Knee to chest
Plank Cobra Back Exercises