{The Nest Health} Personal trainer

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.

riss-beer

Contact Riss today on 0432 169 557

Happy workout Nesters x

{The Nest Health} How to take care of yourself this Easter

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. easter

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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.

  • Its important to keep exercise a priority during this Easter long weekend, so if it helps schedule a certain time each day dedicated just to exercise, this way you know it will get done.
  • Try to maintain your normal exercise routine as much as possible. People who are able to maintain their normal exercise regime and dietary regime during their holiday break will have more success in managing their weight.
  • Watch yourself: Monitor how much you eat and exercise during the break. People who consistently monitor these behaviours in the holidays are more likely to maintain or even lose weight, sure you can have a chocolate or two for Easter, just don’t go overboard and overindulge when it comes to ALL food choices, it may taste great at the time but you will regret it later.
  • If you’re travelling, planning ahead can make all the difference. Take some time to figure out what your options are so you’re ready for anything. Just a few ideas:

-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

  •  If you are pressed for time and cant get to the gym, or your gym closes during the Easter period, try an at home no equipment circuit, these are great as they use limited space take roughly 30 minutes. They incorporate both high intensity cardio and body resistance exercises. Exercise DVDs are also readily available and great for those pressed for time.
  • Walk as much as possible. Take extra laps at the shopping centre, use the stairs, volunteer to walk the dog (pets need exercise too)

I hope you enjoy this Easter period with your loved ones.

love larissa copy

Happy health Nesters!

 

 

 

 

{Christmas Prizeapolooza} Win the gift of fit

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

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.tree

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!

{The Nest Health} Get your best body forward

Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding getting your best body ready for summer.line4

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.summer

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

love larissa copy

Happy health Nesters!

{The Nest Health} Work it baby – in the comfort of your own lounge room

Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding at home exercising. line4

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.

workout at home

Each exercise will go for 1 minute which you will then repeat after you have gone through the circuit once.

  1. Jog (just a simple jog on the spot to get the heat rate going and warm your muscles up)
  2. Squats
  3. Mountain climbers
  4. Push ups (if you can’t do a full push up, then a modified or wall push up is perfectly fine)
  5. Alternate lunges (lunging from one leg to the other rather than your standard static lunge)
  6. Burpees
  7. Bicycle crunches
  8. Tricep dips (for this one you will need a chair or coffee table)
  9. Skipping (no rope required just pretend you have a rope and start skipping)
  10. Prone hold (if you can’t do the whole minute on your toes then come down to your knees)
  11. Lying side leg raises right side (lying on your side bend the lower leg, keep top leg straight and pulse up and down)
  12. Lying side leg raises left side
  13. High knees (just like jogging on the spot but bring your knees high and pick up the pace
  14. Sit ups
  15. Star jumps

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

love larissa copy

Happy health Nesters!

 

{The Nest Health} A fierce, fast 10 minutes

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.   line4

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.

10 mins

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.

  • 50 star jumps
  • 15 pushups
  • 20 situps
  • 20 bicycle crunches
  • 20 mountain climbers
  • 30 sec plank

Do this for 3 cycles.

As always if you have any questions, please do not hesitate to contact me at centralwestnest@outlook.com

love larissa copy

{The Nest Health} Why use a personal trainer?

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!

line4A 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.GoalSetting

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.personal trainer

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!love larissa copy

Happy health Nesters!