If you need a little push in the right direction our wonderful resident health expert Riss from Larissa Beer Personal Training has just had a couple of spots open up on Mondays and Wednesdays.
She can help you achieve your health goals in a friendly, supportive but challenging environment.
Contact Riss today on 0432 169 557
Happy workout Nesters x
Holy guacamole Batman, I was just perusing my calender (cause I’m cool like that) and realised that Easter is literally just around the corner!
Nearly upon us is that time of over indulgence, over eating and general overload of chocolate!
So we contacted our fantastic resident health expert Riss Beer from Larissa Beer Personal Training to give us some hints, tips and realistic motivation to take care of ourselves this Easter holiday. 
Hi again Nesters!
I know what it is like, you’re busy, you’re stressed, there’s plenty of parties and events to go to … so why not just take a break from your fitness program until after Easter? Sure, you can always come up with an excuse not to exercise. But slacking off on your exercise during the Easter break will only leave you with more kilos and more stress. So here are some tips to keep on track during the chocolate period.
-Search for walking, running or park trails nearby
-Look up information about the hotel you’re staying at and find out if they have an exercise room
-If you’re staying with family, ask if they have any fitness equipment
-If that’s not an option, find a nearby gym and ask if they let guests use their facility
I hope you enjoy this Easter period with your loved ones.
Happy health Nesters!
One of our very favourite contributors to the blog is the fantastically motivating and friendly Riss from Larissa Riss Personal Training.
She offers one on one and group training in a supportive and energetic environment and is the perfect addition to your fitness regime.
Whether you are interested in losing some weight, you have a specific injury or just want to improve your general overall fitness then look no further.
Riss will meet with you in a comfortable and supportive environment to discuss the outcome that you want to achieve and together you will work out the best, most efficient way to achieve your goals.
The gorgeous Riss has happily jumped on the Christmas Prizeapolooza bandwagon and is offering a wonderful prize to one very lucky Nester. You could kick off the New Year with a one on one personal training session that also includes a detailed personal consultation. Fantastic!
To be in the running all you have to do is be a ‘liker’ of Larissa Beer Personal Training as well as The Central Nest and ‘like’ the competition post on our Facebook page.
Remember for an additional entry remember to ‘tag’ a friend!
Prize will be drawn 21 November 2014!
Good luck Nesters!
Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding getting your best body ready for summer.
Hi again Nesters!
Summer is fast approaching and will be here before you know it!
Soon will be the time to shed your clothes, put on your swimmers, and hit the beach.
People always come to me around this time of the year and ask “how can I get into shape for summer?”, the answer: “You need to start NOW!!”
The weather is already starting to warm up and the days are getting longer so the motivation to get off the couch will be greater (there goes all the good excuses for not not exercising).
I’m going to give you a program you can do at home, outside in the park, in the gym or basically wherever you like to workout. I call it Operation Bikini Body (you will need a set of dumbells for this workout unless you lift on a regular basis I would go no heavier than 2kg)
Step 1: Jog on the spot
Step 2: Deep squats
Step 3: Star jumps
Step 4: Walking plank (get into a plank position on your elbows then come up onto your hands and back to your elbows alternate this action for 1 minute)
Step 5: Jump squats
Step 6: Deep alternating lunges
Step 7: High knees
Step 8: Squat with shoulder press ( hold dumbells in each hand and bring arms out in front so the elbow and shoulder create a ninety degree angle as squat down as you come up from the squat raise arms straight in the air performing the shoulder press)
Step 9: Mountain climbers
Step 10: Lunge with bicep curl left leg
Step 11: Lunge with bicep curl right leg
Step 12: Burpees
Step 13: Reverse crunch
Step 14: Bridge with a chest press (lie on ground raise bottom off the ground getting into a bridge position, hold this position whilst performing a regular dumbbell chest press)
Step 15: Twist (this is my favourite! Go old school daggy dancing and do the twist…its great for cardio and the core)
Step 16: Bicycle crunch
Do each exercise for 1 minute then repeat circuit.
Of course, make sure you speak to your doctor before starting any new health regime.
As always, if you have any health or fitness questions please email me at centralwestnest@outlook.com
Happy health Nesters!
Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding at home exercising.
Hi again Nesters!
I love exercise! Really I do. Everything about it. I especially love the feeling of my muscles burning and working up a sweat.
Yet, like everyone else there are days, particularly on the frosty and cold winter days when the temptation to stay inside by the fire with a warm cup of tea seems much more ideal than braving the elements!
BUT winter and cold weather are no excuse for not getting your daily dose of exercise. There are plenty of simple and effective exercises that you can do at home that require no gym equipment.
Today I am providing some of my favourites with you. This is a quick 30 minute circuit – because surely you can fit 30 minutes of exercise in, especially when it’s in the comfort of your own home.
Each exercise will go for 1 minute which you will then repeat after you have gone through the circuit once.
Make sure you remember to repeat the circuit and then 30 minutes later you are done!!
Finish with some stretches and your at home workout is complete (and you haven’t even had to leave your lounge room!)
Of course, make sure you speak to your doctor before starting any new health regime.
As always, if you have any health or fitness questions please email me at centralwestnest@outlook.com
Happy health Nesters!
Our sensational, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice for a quick workout even if you can only find 10 minutes.
Hi Nesters, everyone knows the feeling of being super busy and feeling like you can’t find some time to burn some calories, but even in just 10 minutes you can work up a sweat.
The best thing about this circuit is that you can do it when you wake up, finish work or even in your lunch break. It requires no equipment just a little bit of floor space.
Do this for 3 cycles.
As always if you have any questions, please do not hesitate to contact me at centralwestnest@outlook.com
It’s Monday tomorrow – you know that day when you are meant to make good on your healthy eating and exercising promises?!
If you need a little extra motivation why not look at getting a personal trainer?
The Central Nest’s very own health contributor, Riss from Larissa Beer Personal Training spills the beans on why you should consider getting your very own trainer!
A personal trainer is a great way to achieve your fitness goals. Whether you want to lose weight, work on muscle tone or improve your general fitness, having a personal trainer will keep you motivated and challenged.
We all flip through the magazines and long for Jens abs or Miranda’s legs, well believe it or not they were not born that way – their bodies come down to hard work and carefully thought out exercise programs by their trainers. Admittedly, we don’t all live on the same A-list budget as Jen and Miranda, but if you look around and you will find there are affordable personal trainers in your area that can help you achieve all of your fitness and health goals.
Today I will set out some of the very best features of having a personal trainer:
GOAL SETTING
The benefit of a personal trainer is that they will listen to what you want to achieve and then sit down and work out a plan to get you there. This usually involves setting small, specific and goals so that you can see and feel progress on your way to achieving your ultimate end goal.
PERSONALISED PROGRAMS
Having a personal trainer means your training program is customised specifically for you. A personal trainer will assess your strengths and weaknesses, take into account current or past illnesses and injuries and come up with a fitness plan accordingly. No two people are the same – so why should your exercise program be?
MOTIVATION
A good personal trainer will be enthusiastic about your training schedule. They will provide feedback and encouragement. A personal trainer is particularly beneficial when the going gets tough, you know those days when you’d rather just give up and lay on the lounge watching trashy T.V eat a bag of chips. They will continue to encourage and support you – even when you feel like throwing the towel in.
VARIETY
A personal trainer will use a variety of exercises to keep you motivated. They will give you cardio, strength, flexibility and nutritional guidance. They will also challenge you so you keep improving. There are various, different ways of changing a session, I, myself challenge my clients by giving them a fitness test and they have to try and beat the times they previously set this keeps them focused, allows them to see how far there fitness has come and gives them room for improvement.
PROPER TECHNIQUES AND SAFETY
Personal trainers ensure you are performing exercises safely and correctly. They are educated and trained in the correct techniques that will give you the best results but that prevent injury. Many times when we are left to our own devices exercises aren’t performed correctly and this is when injury is likely to occur.
It’s not just celebrities or athletes who use personal trainers. People of all ages, body types, and levels of fitness benefit from having a personal trainer. Having a trainer is a great way to get one on one motivational and an intense exercise program tailored for you and only you. Trainers don’t judge. They help you to see all of your successes, big and small, even when you can’t see them yourself.
So why don’t you try personal training today and experience some of these benefits for yourself?
As always, I am here to answer any fitness related questions you have, so please email me at centralwestnest@outlook.com and I will respond as soon as possible!
Happy health Nesters!
Everyone has heard of them. They are always in the media. The celebrities are always doing it. Achieving amazing and miraculous results.
Today our fabulous resident health expert, Riss from Larissa Beer Personal Training talks Detox diets and whether they actually work.
Image source: Yoga by the beach
So you survived the Christmas and New Year period and you know that you have eaten all the foods you normally wouldn’t and shouldn’t eat.
As a result you’re probably feeling sluggish and bloated. It can be easy to say to yourself: ‘Hey self, you feel crap why not go on a detox diet to flush out all the stuff that is sitting inside my stomach, surely I will feel refreshed and brand new, and ready to start the new year right??!!’
Detox diets claim to get rid of the toxins in our bodies from poor food and drink choices, which as a result can cause weight loss. Unfortunately, you might not get the results you expect.
A detox diet or cleanse are touted as a way to remove toxins from the body, while specific detox diets vary it is typically a period of fasting, followed by a strict diet of raw fruit and vegetables, some fruit juices, and water. Some other detox diets may call for the use of herbs and other supplements to increase colon cleansing to empty the intestines.
Here’s the truth…Detox diets are popular, but they’re not scientifically proven. They are a fad just like many other weight loss gimmicks on the market. While some people have reported feeling more focused and energetic during and after detox diets, there’s little evidence that detox diets actually remove toxins from the body. Indeed, the kidneys and liver effectively filter and eliminate most ingested toxins. The benefits from a detox diet may actually come from avoiding highly processed foods that have solid fats and added sugar.
If you are considering trying a detox diet speak to your medical professional first as there can be side affects. Some detoxes can severely limit protein intake or require fasting which can result in fatigue. I cannot also stress enough to make sure you don’t detox for too long as this can result in vitamin and mineral deficiencies. Dehydration can also be a concern.
Finally, keep in mind that fad diets aren’t a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein, and combine that with regular exercise.
As always, I am here to answer any fitness related questions you have, so please email me at centralwestnest@outlook.com and I will respond as soon as possible!
Happy health Nesters!
We love to hear from you and one of the most common questions that has been asked by our Nesters is whether it is safe to exercise while pregnant. Our resident health contributor, Riss from Larissa Beer Personal Training helps answer your concerns.
Over the last few year there has been a lot of talk in the media about exercising while pregnant and while it can be quite a controversial topic I believe with the right healthcare guidance and common sense its benefits definitely outweigh any concerns. I personally have trained clients right up until their last week of pregnancy and as soon as eight weeks after giving birth.
Exercise can do wonders for you during pregnancy. It not only helps prepare you for childbirth by strengthening your muscles and building endurance but also assists your body in its journey to returning to normal post pregnancy.
I definitely would not recommend exercising at the same intensity as you would have before falling pregnant, but at a slower, safer pace. In particular you need to take care with the choice of exercise and pay attention to technique so you don’t injure yourself or your baby.
Exercising can assist with weight management, keeping you supple and preparing your muscles for the hard work of labour and delivery — without causing undue physical stress for you or your baby. You could try running and weight training in the beginning, but you may need to modify your regime as you grow bigger. Try and avoid anything where you have a higher risk of falling like bike riding or skiing in the winter.
The following exercises are fairly safe for expectant mothers, but remember each individual is different so it is best to talk to your doctor first.
• Walking- one of the best exercises during pregnancy, it gets your heart rate up yet safe enough to continue throughout the whole term of your pregnancy. It is also unlikely to cause jarring on the knees and ankles.
• Swimming- Healthcare providers and fitness experts have said swimming is the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides good cardiovascular benefits, and allows pregnant women to feel weightless despite the extra weight of pregnancy.
• Yoga- Yoga and stretching can help maintain muscle tone and keep you flexible with little if any impact on your joints. However, you may have to substitute a yoga session by walking a couple times a week to give your heart a workout.
• Pilates- Pilates is a form of exercise which combines flexibility and strength training with body awareness, breathing and relaxation. The exercises are based on certain movement patterns performed with your tummy and pelvic floor muscles — known in Pilates as the “stable core” or base. These muscles are also known as deep stabilizing muscles. Your pelvic floor and abdominal muscles weaken during pregnancy so Pilates can be useful in strengthening those areas.
• Weight training– If weight training is already part of your exercise routine, there’s no reason to stop, although you will need to avoid using heavy weights and assuming certain positions. Be careful not to overheat and as your pregnancy progresses into the later months you may want to taper off to avoid fatigue.
Of course each pregnancy is different and you should speak to your healthcare provider before starting any new exercise regime.
As always, I am here to answer any fitness related questions you have so please email me at centralwestnest@outlook.com and I will respond as soon as possible!
Happy exercising Nesters!
Today our resident health expert Larissa Beer from Larissa Beer Personal Training gives us the information we need to rediscover our motivation after Christmas.
Christmas is my absolute favourite time of year, what is there not to love? Carols, lights, Christmas trees. But it’s a tricky time of year when it comes to sticking to your exercise and eating plans.
There are numerous Christmas parties and different types of foods that you normally wouldn’t eat, our stomachs are in a perpetual state of full. Whether it’s the goodies at the latest party or the first batches of fudge or gingerbread cookies, you’re probably filling up more than you normally do.
While there is nothing wrong with a little indulgence this time of year (as long as you try not to overeat!). It can, however be extremely hard to get going for your daily jog or class with a belly full of Christmas spirit.
My advice to you is to try to resist the urge to get lazy! It is always important to get exercise in, but it is especially important during a season where you will be eating more (or a lot more!) than usual.
You are probably thinking – ‘I’m already off the bandwagon I might as well wait until January to start back up with my fitness regime’. Nope!! The time to get back at it is now! The longer you are sedentary, the harder it is to get your body moving again. Don’t wait until January 1st to start working out again. Chances are you’ll be a little hungover that day anyway!
Get back to your gym/pool/classes/runs/personal training sessions now! Exercise tonight! Even if it’s a short walk and a set of lunges and situps. Do something to get your body and mind back in the game as soon as possible.
Image source: Pinterest
To get back into a fitness routine after a short break you should re-assess your goals and make a new fitness plan. It can be hard to get back into exercise (or anything for that matter) without a plan, so I recommend coming up with a short term goal that is achievable and specific.
For example: I will work out Monday, Wednesday and Friday this week after work. Monday I will go for a jog, Wednesday I will do a pump class and Friday I will go to RPM. Having a plan makes your decision to work out easier and should help motivate you to get back into the swing of things.
As always, I am here to answer any fitness related questions you have so please email me at centralwestnest@outlook.com and I will respond as soon as possible!
Happy exercising Nesters!
the central nest 